Monday, December 23, 2013

Sunflower Seeds

In the spirit of Christmas I decided to write an article on the vivacious and marvelous sunflower which is one of nature's most precious gifts. I am thankful for its sunny characteristic that consistently brings a smile to my face and fills my spirit with joy. How can one not be fascinated by this unique flower that continuously seeks out the sun. It reminds me of how we should live...by always seeking the sunny side of life.
The sunflower, Helianthus Annus, originated in the American southwest and was eventually brought to Europe and other parts of the world to cultivate. This amazing plant is used not only in the cut flower industry but also for its oil and seeds. The sunflower head is actually a composite of hundreds of tiny flowers which mature into fruits which are what we know as the "seeds." The outer covering of the "seed" is inedible and the inner part is the true seed which we can eat. Pretty cool huh!
Sunflower seeds contribute a wealth of nutrition to us in the form of essential fatty acids (the good fats), vitamin E, protein, fiber, phytochemicals, calcium, magnesium, selenium, copper, zinc, folate, and iron. These little guys are great for boosting the immune system due to their high content of antioxidants. Can you believe these tiny little things give us so much? Seeds are truly the spark of life giving us everything we need for vitality, so it is important to incorporate more of them in our diets. See my blog on pumpkin seeds for more info on this other wonderful seed.
Some ideas on how to incorporate these nutritional powerhouses in your diet include simply snacking on them (in small amounts as they are concentrated in fats), tossing them on salads or in cereals, adding them to stir-fry or grain dishes, and incorporating them into granola or trail mixes. You can experiment with them and substitute sunflower seeds for other ingredients such as pine nuts in pesto. To make granola, go to my blog on cranberries and see a sample recipe but just add in some sunflower seeds. Here is a simple homemade granola bar recipe that also includes cranberries (again see past blog about these beauties):

Homemade Granola Bars - makes about 5 or 6 bars
1/4 cup honey
1/4 cup peanut butter
1 teaspoon vanilla extract
1 cup rolled oats (not quick!)
1/2 cup dried cranberries or raisins
1/2 cup hulled sunflower seeds
pinch of ground cinnamon - or more to taste

Heat honey with peanut butter until blended. Add vanilla. In a separate bowl combine rolled oats, dried fruit, sunflower seeds, and a pinch of cinnamon. Add the warm wet mix to the dry and stir evenly. Lightly spray a loaf pan with cooking spry and press the mix evenly in it. Let dry and cut into bars. Simple, healthy, and quick! You can be creative with this recipe and add other ingredients as you like.

So now that your ready to go out and buy sunflower seeds let me add a quick note on how to buy and store them as they can go rancid quite quickly. It is best to buy organic, unhulled seeds and shell them before you eat. For practical purposes if you buy hulled seeds store them in a dark glass bottle in the fridge. You can sprout the seeds by soaking overnight, drying and then roast/cook them for easier digestion. Lightly roasting the seeds can reduce the effects of rancidity. Other than that, go ahead and enjoy nature's gift to us. Happy Holidays!!!

Saturday, November 30, 2013

Brussel Sprouts (Yes, they are yummy)

I know, your probably thinking "what! brussel sprouts are yummy? yeah right!" and that is exactly what I thought until I finally just sucked it up and tried one. To my surprise they were served steamed with carrots and dressed with a creamy horseradish dressing at our friend's Thanksgiving day dinner. I was hesitant at first but thought "what they hay its Thanksgiving!" and decided to try one. Believe it or not I enjoyed it and ended up eating about 4 more. So that is what sparked my interest in brussel sprouts and I wanted to share a little about these amazing, cute little "mini cabbages" with you!
Brussel sprouts are part of the cabbage family which includes cabbage, kale, broccoli, cauliflower and collards. These little guys are usually green in color and are about 1" in diameter and to me are just super cute (yes, I am a typical girl who thinks everything that is miniature is cute!). They are usually sold separately but can sometimes be sold still attached to the stems, which I saw recently at the farmers market and thought it was pretty cool looking. Brussel sprouts developed from the wild cabbage, which was native to the Mediterranean, and have many of the same properties of the cabbage family. One of the most famous properties being its potential to reduce the risk of cancer, which I will talk about in a moment.
Brussel sprouts are an excellent source of vitamin C and a good source of folic acid, vitamin A, iron, fiber and protein. One can make brussel sprouts a complete protein by adding the complimentary amino acids needed such as topping them with cheese or serving them with grains. These little guys can be quite bitter and may be one of the reasons some people don't enjoy them, but that bitterness is actually part of their beneficial health properties.
Brussel sprouts contain flavor precursors called glucosinolates which are part of the plants defense system. Glucosinolates are high in brussel sprouts and are the reason for their bitter taste, but also for their cancer fighting properties. There is a plethora of in depth info describing this, so to make it short and sweet they help prevent cellular damage and mutation, and inhibit hormones that promote tumor growth, which means they can help prevent cancer.
Ok so now you know a little bit more about these smelly little guys and your probably wondering how to incorporate them into your diet. Well first make sure that you buy brussel sprouts that are bright green (not yellowing), firm with tightly packed leaves and similar in size. Store them unwashed and untrimmed in a plastic bag in the refrigerator. When ready to cook, rinse them and make sure they are free of dirt or bad leaves, trim the ends off and cut a small cross into their base (or cut in half to reduce the sulfur smell even more). You can boil or steam them until they are tender, but do not overcook as this depletes the vitamin C. At our Thanksgiving day dinner they were steamed whole with chunks of carrots and were dressed with a mixture of mayonnaise, horseradish, dill, and lemon juice. I thought this dressing complemented the brussel sprouts really well and read also that an acidic dressing helps to reduce the bitter flavor.
Well I hope this brussel sprout info session has peaked your curiosity in these funky little veggies and that you try them out sometime. They are filled with nutrients and cancer fighting properties, taste great and are just super cute. I will definitely be adding them in to my diet and am glad that I gave them a try. Go for it and enjoy!

Sunday, October 6, 2013

Pumpkin Seeds

Ah, the joys of autumn...the vibrant colors of the trees tantalizing the eyes, the crisp air refreshing our bodies, and of course the fun and joy of the approaching holidays. This is the time of the year that we enjoy the amazing pumpkin which gives us the gastronomic satisfaction of yummy pumpkin pie and the creative satisfaction of making a scary jack-o-lantern. The other wonderful thing about the pumpkin are its often overlooked seeds. Pumpkin seeds contain enormous amounts of valuable nutrients and are darn tasty too.
A tradition of mine every Halloween is to pick out the perfect pumpkin, open it up and pull out all the seeds to toast, and then carve it. The seeds are easy to get to and fun to pull out as they are surrounded by the squishy pumpkin strings inside that are just plain fun to handle. It makes you feel like a kid again! Once you separate the seeds from the pumpkin strings, rinse them off and let them dry on paper towels. You can then put them on a lightly oiled baking sheet and sprinkle with spices such as salt or paprika, or what ever flavors you want them to have, and then toast them in the oven. Yummy!
So aside from how yummy they are you ask, "what are their nutritional benefits?" Well, according to research pumpkin seeds have high concentrations of zinc. Zinc is important in the treatment and prevention of male prostrate problems, enhancing wound healing, and helps support the immune system. Pumpkin seeds are a good source of protein, iron, calcium, phosphorus, vitamin E, essential fatty acids, and niacin. These little guys are a powerhouse of nutrition and are easy to incorporate in your diet. So get a pumpkin, have fun creating a work of art, and don't forget the seeds. Toast them and enjoy!

Friday, September 27, 2013

The Sensual Pear

A pear can indulge one's senses with its voluptuous shape, array of rich autumn colors, and juicy, sweet flesh. It is virtually an edible fantasy. Some have even deemed the pear as "the queen of fruit" or "gift of the gods" possibly because this luscious pome fruit provides satisfaction to the eyes, the lips, the taste buds, and the body. I recently had the pleasure of eating a locally grown honey ginger pear that had a subtle but sweetly perfumed flavor of honey and ginger, as its name states. It was perfectly ripe, juicy and delicious, and was the inspiration for this blog.

A myriad of pear varieties exist, many of which are available year round because, like the apple, they can be cold stored. The pear grows best in temperate climates and are harvested during the summer and early fall months. Pears are sold unripe and can be home ripened at room temperature. Some of the most common pears are the Bartlett, Bosc, Anjou, and Comice. The yellow or red Bartlett pear is most popular for simply eating as is, but can also be used for baking or canning. It is a flavorful, juicy and sweet pear. Bosc Pears have a brownish green skin and a firmer, dense flesh that makes it ideal for cooking and baking. Plump Anjou pears come in green and red shades, are juicy and sweet, and also can be eaten as is or made into poached desserts, tarts or baked goods. The Comice pear is one of the largest, sweetest and juiciest pears that marries perfectly with cheese. Another pear that may not be as well known is the Forelle Pear which is a petite, juicy, and delicately sweet variety perfect for serving with cheese, nuts, and a glass of port. Again, there is a plethora of pear varieties available, so go to your local market, see what is in season and try it out.

Nutritionally speaking the pear is a good source of energy as it is a healthy carb that is lower on the glycemic index. It provides a good amount of water-soluble fiber, vitamin C, potassium, and antioxidants. The pear is a great fruit for children to snack on and is also a good fruit to introduce infants to as it is not a common allergen. Pears can be eaten as is, mixed in a fruit & nut salad, made into butter, poached, baked, cooked, canned, or pureed. Fresh pears are preferable when making pies, tarts or crumbles; but canned pears can be utilized in baked goods such as cakes or quick breads. Pears, like applesauce, can be pureed and used to replace fat to add tenderness and moisture to the baked good. Try slowly cooking pears down to a thick paste to make pear butter,then sandwich between homemade hazelnut shortbread cookies for a gourmet treat.

Pears work well with many flavors. Here are some flavor pairing ideas for you to get your creative juices flowing:
Nuts - almonds, hazelnuts, macadamia, walnuts, pine nuts, pistachios, pecans.
Cheese - brie, goat's cheese, marscapone, white cheddar, parmesan, fontina
Fruit - apples, cherries, citrus, cranberries, dates, fig, quince, raisins, raspberries
Wine/Liqueur - white, red, fruity, port, nut liqueurs, brandy, champagne, Kirsch
Spices - anise, cinnamon, cloves, ginger, nutmeg
Misc - brown sugar, honey, maple syrup, caramel, cream, chocolate, oats, vanilla

So go ahead and indulge in your fantasy, be creative, explore and enjoy the sensual pear. Perfect for morning, evening or afternoon delights.

For lots more info on the pear check out http://www.usapears.com/. This site is great and even has a wine, cheese & pear pairing chart.

Friday, August 2, 2013

Vegetarian Resources


This is a quick blog to list some good resources for those of you who may be interested in learning more about vegetarian/vegan diets. I have been a vegetarian for over 15 years and am still loving it. Feel free to email me if you have any questions or concerns and I will be happy to respond.

The Vegetarian Resource Group has info on nutrition, recipes, journal entries, and lots more. They also have a searchable database of vegetarian restaurants in the U.S.
http://www.vrg.org

GoVeg.com has a free vegetarian starter guide.
http://www.goveg.com

Physician's Committee for Responsible Medicine also has a free vegetarian starter guide in English and Spanish, as well as info on raising veg kids, nutrition topics, diabetes and cancer prevention, and lots more. A great credible resource.
http://www.pcrm.org

The National Agricultural Library of the USDA has a vegetarian nutrition resource list which is 24 pages chock full or resources.
http://www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.pdf

Find vegetarian recipes at http://www.vegcooking.com

Dr. William Harris has a website all about the scientific basis of vegetarianism. I went to one of his speeches on Maui and he seems to be a pretty healthy guy. http://www.vegsource.com/harris/index.htm

And one of my favorite magazines that has beautiful recipes and excellent articles is Vegetarian times.
http://www.vegetariantimes.com

Hope that helps! I have quite a few blogs that I need to post so be on the lookout for upcoming blogs on kale, beets, quinoa, and my first homemade bread baking experience.

With compassion and aloha.

Monday, July 8, 2013

Chocolate Covered Strawberries for Breakfast

One word to describe my breakfast today, YUMMY! Have you ever thought of eating chocolate covered strawberries for breakfast? Well I do, quite often, but just didn't know how to justify it on days other than Valentine's. Today, it is officially justifiable! I created a smoothie which in just one small serving has 6 grams fiber, 7 grams protein, and an abundance of antioxidants, vitamin C & E, calcium, iron, and other minerals. Hallelujah, Hallelujah, Hal-leeee-lu-jah! OK, I know I am bit overexcited about this one, but at first sip it literally tasted like I just pureed a chocolate covered strawberry. So for something to be this healthy and taste so divine is definitely exciting.

Strawberry Chocolate Smoothie - makes one small serving

1 cup frozen strawberries
1/4 cup slivered almonds
1 heaping teaspoon pure cocoa powder (use raw cacao if your a purist)
1/2 cup water
1 tablespoon agave nectar (or to taste)

Blend all ingredients in a blender until smooth. Pour in cup. Drink and smile.

Monday, June 24, 2013

Quinoa (pronounced keen wah)

"Keen what?" seems to be the typical response when I ask people if they know about the highly nutritious food known as quinoa. Apparently, not many people know about this super food that originated in South America and is termed by the Incas as the "mother seed." Quinoa is associated as being a grain, but is technically the seed of a plant that belongs to the beet and spinach family. It looks like a very tiny pale yellow sphere similar to that of millet, except millet is darker in color. There are also other colorful varieties of quinoa including a lovely autumn red color. When cooked, quinoa expands and fluffs up to almost triple the dried amount. It is somewhat creamy in consistency yet is still slightly crunchy and has a nice light nutty flavor. The quinoa seed does have a bitter coating that can be removed by rinsing it thoroughly. I rarely rinse it though as the bitterness is not noticeable to me, but you may want to rinse the first time you try it. Also, when cooked you may notice that there is a little white tail that is attached to the seed and that is just the germ of the seed detaching from it. It looks a bit funny to me and adds a bit of character, but it is completely normal.



So, you may ask, why should I eat this strange sounding seed that I keep wanting to call kee noah? Well, quinoa is a nutritional powerhouse that even the natives knew gave much strength and stamina. It is an excellent source of good quality protein and is the only vegan food that has all the essential amino acids. When combined with another grain its protein and amino acid profile is superior to meat. And, this petite little seed even has more calcium than milk in comparable ratios. Amazing, huh! Quinoa is also a great source of magnesium, manganese, B vitamins, vitamin E, fiber, iron, phosphorous, and essential fatty acids. In Chinese medicine quinoa is considered a warming, bitter food and is excellent for keeping the arteries clean. It is pretty close to a perfect food as it is filled with needed nutrients, tastes good, and is super easy to prepare.



Quinoa can be found in bulk bins at a natural foods grocery store or in prepackaged bags usually in the rice or pasta departments of a standard grocery store. I like to store mine in the refrigerator, but a cool dry place would be sufficient. It is cooked like rice and is 1 part seed to 2 parts liquid. Place the well rinsed seed and liquid in a pot, bring to a boil, reduce heat to simmer and cover for about 15-20 minutes. You will know when it is done when the seed has grown and fluffed up, and when the water is absorbed. Here are a few examples of ways to serve quinoa:

*serve warm with cinnamon, dried cranberries and walnuts for breakfast
*mix with fresh herbs, spices and chopped veggies for a warm or cold salad
*use the above mix to stuff tomatoes, peppers or cabbage and bake
*serve with curry, lentils, chili, stir-fry or any other dish normally served with rice
*make into croquettes or a vegetarian meat loaf.

It is a new year and maybe you made a resolution to eat healthier or try something new, so why not give quinoa a chance. Quinoa is relatively inexpensive, easy to cook, versatile, nutritious, delicious and just plain fun to say. Enjoy!

Tuesday, June 11, 2013

Eggplant Basil Lasagna

This is one of my most loved recipes, so I decided to post it on here for my family and friends who can't get enough of it. The recipe is written by memory and is not exact, but you can at least get the basic idea. Here goes:

Eggplant Basil Lasagna - bake in a 9x13 glass pan at 350 degrees F for about 30 min.

1 package pre-cooked lasagna noodles
1 1/2 jars of your favorite tomato sauce
1 small bunch fresh basil
2 small or 1 large eggplant (aubergine)
1 tub ricotta cheese
1 egg
nutmeg, salt & pepper to taste
1 package shredded mozzarella
1 package grated asiago
1 package grated Parmesan (or use a combination of your preferred Italian cheeses)
olive oil, 1-2 cloves minced garlic, pepper to taste

First start by slicing the eggplant about 1/4" thick. Place all slices individually on a cookie sheet and sprinkle with ample amounts of salt. Let rest for about 20 minutes or until sufficient water has beaded up on the surface. Blot surface with a paper towel. Flip over the slices and do the same on the other side. In a bowl put olive oil, minced garlic and pepper and whisk together. Use enough olive oil to lightly coat your eggplant. Put eggplant in this mix and hand toss to evenly coat. Place eggplant individually on cookie sheet and bake at 350 degrees F for about 20 minutes or until tender. Flip pieces half way through.

While the eggplant is baking, prepare the cheese mix. Mix ricotta, egg, nutmeg, salt & pepper in a bowl. Add desired amounts of 3 cheeses and blend. Set aside.

When eggplant is ready, begin layering your lasagna. Start with a nice layer of tomato sauce, then noodles, then layer of eggplant and chopped fresh basil. Next layer with noodles and all of cheese mix. Next layer with noodles, eggplant, chopped fresh basil, noodles, and sauce. Top with a generous layer of shredded mozzarella and other cheeses if desired. Cover with aluminum foil and bake. Take off aluminum foil towards the end of cooking to melt cheese. Serve with fresh basil and enjoy!

Sorry that the recipe is not precise. I will try to write down exact quantities next time I make it, but then again being creative and having fun is part of the cooking process and a way to make a recipe yours. This recipe is a winner mainly because of the eggplant, so it is very important to salt, marinate and bake the eggplant. Now go on and impress your family and friends. Cheers!

Tuesday, May 28, 2013

Make Your Own

There are many products on the market that are pre-made for our convenience and budget, but not for our health. These foods generally contain preservatives, food colorings, added salt and sugars, low quality ingredients and many other miscellaneous additives in order to make them tasty and inexpensive. Most of these pre-made foods are actually quite easy to prepare, and all it takes is little bit of time, intiative, and knowledge. So, let me educate you on some common pre-made foods that are incredibly ease to make and will leave your body, tastebuds, and wallet happy. Store bought salad dressing is a common item that I see at many friends and families homes. Have you ever stopped to look at the ingredients label in one of these? One commercial raspberry hazelnut vinaigrette had the following ingredients in it: water, raspberry juice, soybean and olive oil, sugar, corn syrup, vinegar, salt, hazelnuts, onion powder, xanthum gum, sodium benzoate, sorbic acid, calcium disodium EDTA, propylene glycol alginate, citric acid, caramel powder, natural flavor, red #40 and blue #1. Do you really want to be eating this stuff when you can make your own at home with all natural ingredients? There are many recipes available on the Internet but one recipe for this dressing is as simple as mixing olive oil, a vinegar, and raspberry jam. Salad dressing is silly simple to make. The Italians simply dress a salad with a good quality extra virgin olive oil and sea salt, and I must say that it is divine. Basically salad dressing is made with olive oil, a vinegar, maybe Dijon mustard or lemon juice, spices, and a pinch of sugar. Why ingest chemicals to save a few minutes? Another item I see in a lot of pantries is pre-made trail mix which contains added sugar and salt, food coloring, artificial flavors, and even added oils. Save your body and make your own by purchasing the ingredients separately, from bulk bins at the grocery store, and mixing them together. It takes a couple more minutes, but you can make a big batch and it will keep for a while. Try mixing nuts, dried fruits, seeds, and high quality chocolate chips for the sweet tooth. Simple and healthy. I could blog for days on make your own pre-made foods, but that is another project. There are many recipes available on line for easy to make foods such as hummus, pesto, salsa, spaghetti sauce, pizza, hot cocoa, granola, frosting, and cake just to name a few. I hope to one day have a searchable database on this subject when I get my website up and running. Until then, feel free to email any questions you have regarding recipes for pre-made foods and I will be happy to help.

Tuesday, May 14, 2013

Red Pepper and Walnut Pate

Here is a delicious raw food pate that is super easy to make and wonderful served with raw crackers, cut up veggies, fresh bread, or on a sandwich. It has a beautiful color and would make a nice addition to any summer evening gathering. Enjoy!

2 cups walnuts
1 red bell pepper
2 stalks celery
2 Tablespoons red onion or green onions
salt and lemon juice to taste

Place all ingredients in food processor and blend until it is a pate like consitency. Taste and adjust salt and lemon to your liking. Serve as is or chill and serve later.

Tuesday, April 30, 2013

Healthy Meal Ideas

This blog entry was inspired by a recent conversation with a good friend of mine who has made the decision to cultivate a healthier dietary lifestyle. I offered to compile a list of basic healthy dietary guidelines with some simple meal suggestions so that he can hopefully make an educated and easy transition. I would like to share these ideas with you and welcome any of your suggestions. So here goes...

Guidelines to a balanced diet:
30-40% of diet to include fresh, local, seasonal vegetables and fruits.
20-30% of diet to include whole grains such as brown rice, oats, whole wheat, corn, and quinoa.
20-30% of diet to include proteins such as fish, tofu, tempeh, beans, and fresh unsalted nuts.
5-10% of diet to include dairy and eggs if these items are consumed.
2% of diet to include fats such as olive oil, butter, or sesame oil.

Meat, alcohol, coffee, sugar, and dairy all make the body acidic and a healthy body should be more alkaline. Vegetables are highly alkaline and even simply adding lemon to water helps.

Good eating habits include eating whole foods, seasonal fruits and veggies, eating in smaller portions, eating regularly, slowly and while relaxed.

Breakfast Ideas:
*Organic plain (you may need to develop your taste buds for this) yogurt with low-fat granola and fresh fruit. Can sweeten with agave nectar or raw honey.
*Oatmeal with raisins, nuts, and cinnamon.
*Whole grain English muffin with all natural peanut butter (no hydrogenated oils!) and sliced banana.
*Fruit salad alone or with a dollop of yogurt.
*Fruit Smoothies: keep frozen fruit in freezer (berries, bananas, mango) and blend with plain yogurt, agave or honey, and whatever spices or healthy compliments you like.
*Hard or soft boiled egg with whole grain toast and a bit of whipped butter (whipped butter is great because it’s the real thing but less fattening).
*Omelet made with one whole egg, 2 whites, and filled with sun-dried tomatoes, herbs and goat cheese.
**can add wheat germ or ground flaxseeds to most of these meals for added nutrients and flavor. If you eat cereal make sure the sugar content is low and fiber is high.

Lunch Ideas:
*Sandwiches made with whole-grain bread (check labels for high fructose corn syrup = not good for you) and fillings such as: hummus, quality turkey slices, and lots of veggies. If possible choose mustard over mayo or go really light, only one slice of cheese, and no oils. Serve with tortilla chips, pretzels, or other quality snack chip or be really good and have veggie sticks, salad or fruit.
*Hearty Mexican food: whole-grain or corn tortillas, black beans, brown rice, salsa, chopped lettuce, a bit of cheddar cheese. No sour cream but you can use a thick plain yogurt, trust me it tastes good!
*Salads with a protein such as garbanzo beans, black bean, chicken, turkey or fish. Be careful of the dressing used. Go for just oil and vinegar, and use just enough to give it flavor. Can add sunflower seeds, sesame seeds, nuts, dried cranberries, goat cheese, etc. Also choose dark leafy green salads over iceberg lettuce.

Italian Chopped Salad (try changing the beans, greens, nuts and dressing to vary):
Canned chickpeas, grape or cherry tomatoes, feta, kalamata olives, pepperoncini peppers, roasted red pepper strips, pine nuts – mix together and marinate in a tiny bit of balsamic vinegar. Serve on a bed of greens and drizzle with olive oil, salt & pepper.


*Last night’s leftovers! See Dinner Ideas for use as lunch dishes as well.

Dinner Ideas:
*Grilled fish (be careful of large tuna steaks as they hold a lot of mercury) with lemon juice, olive oil, herbs and spices. Serve with steamed veggies and brown rice.
*Fajitas: grilled chicken or tofu strips, lightly sautéed peppers/onions/mushrooms, beans, salsa, whole-grain or corn tortillas (no white flour tortillas).
*Whole-grain or spinach pasta with steamed veggies and either tomato sauce or olive oil; serve with green salad.
*Stir-fry: brown rice/udon noodles/rice noodles/whole-wheat pasta, veggies, chicken, low salt soy sauce.

Spicy Stir Fry (can be served warm for dinner or as a cold noodle salad for lunch):
8 oz. whole wheat linguine noodles, 1 Tablespoon peanut oil, 1 cup thinly sliced onion, 2 small cloves minced garlic, 1 ½ cups bok choy chopped, 1 ½ cup broccoli florets, 1/3 cup halved snow peas, ½ red bell pepper thinly sliced, 2 Tablespoons hoisin sauce, 1 Tablespoon garlic-chile sauce, ¼ cup chopped peanuts. (add or delete veggies to taste, change spices/seasonings to taste) Cook pasta according to directions. Saute oil, veggies, and seasonings. Serve over pasta and top with peanuts.


*Homemade chili – beans, diced tomatoes, corn, carrots, spices, etc. Serve with brown rice.

Get your sweet fix by eating a handful of raisins, dates, figs, or dried cranberries. Enjoy frozen yogurt, fresh fruit, or baked fruit. Or splurge on a piece of organic dark chocolate.

Snacks can be: any fruit; cut up sticks of veggies to have on hand and dip in hummus or a yogurt dip made with herbs, garlic, lemon and salt; organic tortilla chips and salsa; a handful of unsalted walnuts, almonds, or brazil nuts; make homemade trail mix out of nuts, raisins, dried cranberries, and sunflower seeds; cottage cheese; yogurt or smoothies.

Incorporate good fats in your diet such as walnuts, almonds, flaxseeds, sunflower seeds, sesame seeds, avocado, flaxseed oil and olive oil.

Look for whole-grains, low sugar, high fiber, low sodium, no food colorings, no high fructose corn syrup, no hydrogenated oils, and especially no preservatives such as MSG, EDTA, BHA, or BHT. Foods containing sodium nitrates/nitrites like sausages, hot dogs and other preserved meats are very bad for you. Limit those sneaky fattening foods like butter on your bread, mayonnaise, salad dressings, and other dressings or sauces.

Healthy food should taste good and you should enjoy it. Don’t focus on what you can’t or should not eat, but rather the abundance of wonderful things you can eat. Eat all the vegetables and fruits you want, whole grains, legumes, nuts, seeds, and fish. It might take a bit for your taste buds to adjust, but once they do you will notice how funky the fatty, fried, sugary, preservative filled foods taste. Go easy on yourself and do the best you can. Know that it may be a bit challenging, but you can do it!!!
If you have a bad food day, that’s ok, just make a conscious decision to eat better the next time you do. There are many things we cannot control in life, but what we put into our mouths and bodies we can. Take control, fuel your body, feel good, look good, and smile knowing that you are on your way to lots of energy and vitality!

Tuesday, March 19, 2013

Are You Nuts for Nuts?

After recently indulging in a handful of fresh almonds and Brazil nuts that I soaked overnight, I was definitely feeling nuts for nuts. The rich, meaty taste and delicate crunch of these earthy delicacies reminded me of how satiating they can be. I wanted to consume more than the proportioned handful I gave myself, but the little nutrition angel on my shoulder reminded me about moderation with nut consumption.

Nuts are known to be high in calories and fats, but are nevertheless a part of a healthy diet in moderation. Luckily their high fat content is mostly in monounsaturated fat, A.K.A. the good fat. Yippee! Monounsaturated fat, unlike the big bad saturated fat, is a valuable macro nutrient important in the normal functioning of your amazing body. Nuts also are filled with necessary nutrients such as essential fatty acids, vitamin E, protein, fiber, phytonutrients, and minerals. As part of an enjoyable and healthy diet you can count your serving of nuts as part of the protein group. A portion size of 1/3 cup of nuts is equal to 1 oz. meat. Try incorporating these grounding life sources as a mid morning or mid afternoon snack for an energy boost.

When buying nuts, purchase those that are super fresh, unsalted, and organic if possible. It is best to buy unshelled nuts which have a longer storage life. Nuts can go rancid quickly and you do NOT want to eat rancid nuts as they wreak havoc on your body. Once the shell is removed make sure to store the nuts in closed, glass containers in the fridge or freezer to prevent rancidity. If they are left out at room temperature than you should probably consume them quickly. I also highly recommend soaking your nuts to release their enzymes which will help you digest them better. Place the nuts in a glass cup and cover with water. Allow them to soak overnight, rinse, dry and store in the fridge for up to 2-3 days. You can eat them raw or lightly roast them to bring out their flavor (350 degrees for 5-10 minutes). Yummy!

Good ways to add nuts to your diet aside from just snacking on them include adding them to cereals, granola or muesli, and salads. You can also use them to accentuate casseroles, pastas, vegetable dishes, or encrusting fish, chicken or tofu. I was once served a unique dish that consisted of tofu encrusted with toasted macadamia nuts, spices, and a popular Colombian coconut seasoning called Titote which is normally used to make coconut rice. Oh my goodness was that an explosion of flavor that tantalized my sweet tooth and made me feel instantly transported to a tropical island. So once again, be creative and have fun with Mother Nature's ingredients. Food is a total sensory delight and also livens our spirit. Eat good quality and fresh nuts in moderation and maybe you'll go nuts for nuts!

Facts:
Almonds are highest in protein and fiber.
Pecans and Macadamias are highest in fats.
The peanut is actually a legume.
Varieties of Nuts: almonds, walnuts, pecans, cashews, filberts/hazelnuts, pistachio, Brazil nuts, chestnuts, and pine nuts.

Tuesday, February 5, 2013

Top Foods to Buy Organic

We have all been told to buy local and organic foods as much as possible, but with the economy as tough as it is buying all organic becomes a financial challenge. So, I decided to research which foods are the most important to buy organic. I examined half a dozen different references to see which items displayed a common theme and here is what I found:

1.) Baby Foods - infants immune and nerve systems are more vulnerable to toxins; try making your own from organic foods.

2.) Stone Fruits (peaches, nectarines, cherries, apricots).

3.) Apples including fresh apples, applesauce, and juice.

4.) Bell Peppers

5.) Celery

6.) Strawberries

7.) Leafy greens such as Spinach and Lettuce

8.) Grapes including raisins, juice and wines.

9.) Potatoes

10.) Carrots

11.) Green Beans

12.) Hot peppers

13.) Cucumbers

14.) Bananas - this one is questionable as some say these are definites to buy organic where others say they are safe. I would go for organic if possible because they usually come from foreign countries where laws are different, and also they are gassed and fumigated for shipping.

15.) Dairy Products (milk, yogurt, cheese, butter) - high fat foods retain chemicals such as pesticides and herbicides, also may contain antibiotics and growth hormones.

16.) Rice

17.) Meat, Poultry & Eggs - contain antibiotics and hormones.

18.) Corn - because much of our corn is now genetically modified and actually has pesticides already contained in its DNA. Yuck!

19.) Soybeans - also genetically modified.

20.) Raspberries


For more information on organic products and locally grown foods see the following websites:

The Organic Consumers Association at http://www.organicconsumers.org/

Local Harvest at http://www.localharvest.org/

Consumer Reports at http://www.consumerreports.org/



Eat healthy. Be happy!

Tuesday, January 22, 2013

Cranberries

Mmm, those beautiful bright red tart cranberries make such a wonderful addition to so many dishes. I love to put dried cranberries into my homemade granola which always gets rave reviews. Dried cranberries are also delicious in quickbreads, muffins and trail mix; and add color, texture, and nutrients. Fresh or frozen cranberries are traditionally used for cranberry sauce during the holidays or in jellies. And of course there is the luscious taste of cranberry juice that is ever so popular for breakfast, or mixed with club soda as a sparkling refreshing summer afternoon drink.

So aside from the festive color, tart flavor and interesting texture that they add to dishes, what do they do for your body? Well cranberry juice is commonly known to be beneficial in preventing problems of the urinary tract. It may be helpful to drink cranberry juice that is low in sugar to reduce symptoms and relieve mild urinary bladder infections. Cranberries are nutritious and contain valuable phytonutrients, but their main purpose (aside from culinary enjoyment) is in the prevention of urinary tract infections.

Yummy and Easy Homemade Granola Recipe
**You can alter the quantities & types of nuts/fruits/spices to create all sorts of neat flavors.**
6 cups rolled oats (not quick!)
1 cup sliced almonds
1 cup chopped pecans
1/4 cup ground flax seed (or sub wheat germ)
1/2 cup brown sugar
Cinnamon and nutmeg to taste
Pinch of salt
1/2 cup high quality vegetable oil
1/4 cup honey
1 teaspoon vanilla extract
1 cup dried cranberries
1 cup raisins

Mix all dry ingredients except dried fruit in a large bowl. In a small saucepan heat oil and honey until they are blended. Add vanilla extract and then stir liquid mix into dry ingredients. Mix well and dump evenly onto a sheet pan. Bake about 25 - 30 minutes at 325 degrees (checking and stirring every 10 minutes to prevent the sides from overly browning). Meanwhile place dried fruit in a large bowl. When the granola comes hot out of the oven dump it in to the bowl on top of the fruits. Let cool before mixing. When cooled down stir thoroughly. Store in a tupperware container and enjoy.

Wheat Germ - What Is It?

"What exactly is wheat germ?" a friend of mine recently asked, and I so profoundly replied "Uh, the germ of wheat." Well it IS the germ of a wheat kernel but what exactly does that mean? A wheat kernel is composed of many different parts such as the endosperm, the bran and the germ. The germ of the wheat is actually the embryo, or the future life, of the kernel and is rich in nutrients and flavor. Because the germ contains a lot of oil it has the potential to go rancid. This can interfere with shelf life of wheat and is one of the reasons that wheat is subject to refining and processing. We remove the most valuable properties of the wheat kernel, the bran and the germ, to make wheat easier to cook and chew, more attractive, and to last longer. Interesting huh.
Wheat germ is an excellent source of vitamin E (wheat germ oil being one of the best), B vitamins (Niacin B3, Thiamin B1, Pyridoxine B6, Choline, Folic Acid, Inositol, and Paba), and several important minerals (selenium, manganese, zinc, magnesium, phosphorus, potassium, chromium, copper, iron and molybdenum). It is also a great way to get fiber, protein, and essential fatty acids. According to Chinese medicine wheat germ has a healing and sustaining effect on the nerves, can help treat occasional mild depression, and nurtures the yin. Sounds good to me!
Wheat germ has a breadcrumb like texture and a rich nutty flavor. To incorporate more of this amazing source of nutrition into your life you can add it to all sorts of baked goods (sub for 1/2 cup of flour) or sprinkle it in smoothies, cereal, oatmeal, yogurt, fresh fruit salads, veggie salads, ice cream, or granola recipes (see past blog for granola recipe and sub for the ground flax seed). You can also substitute wheat germ for bread crumbs and sprinkle it on casseroles or homemade mac n cheese. Or make your PB & J sandwich more nutritious by sprinkling on some wheat germ for added flavor and texture. Have fun and experiment with this super grain and even make a savory pie crust with wheat germ and butter, and fill with veggies and cheese. Gourmet nutrition!
A note on storage, (like most grains, seeds and nuts) purchase fresh in smaller quantities from bulk bins or in vacuum sealed bags. Store wheat germ in an airtight container in the fridge for up to 3 months or in the freezer for up 6 months. You can toast the wheat germ to bring out more of its nutty flavor. And please remember that wheat, although very nutritious, is one of the most common allergies and also contains oxalates that people with a history of kidney stones should avoid. So just be aware how your body reacts to it, as everyone is different.
Now it is time for one of my famous recipes. This is a crumb cake that I make which always gets rave reviews. Remember you can tweak this recipe if you want by changing the fruit or omitting it altogether and/or adjust the spices to your taste. Cooking and baking is about having fun, being creative, and letting your spirit smile.

Strawberry Nutmeg Crumb Cake - serves 8-10
**make sure ingredients are at room temperature before beginning to bake**
2 cups all-purpose flour
1/2 cup wheat germ
1 cup firmly packed brown sugar
3/4 cup granulated white sugar
3/4 Tablespoon ground nutmeg
1 teaspoon salt
1/4 teaspoon ground ginger
3/4 cup high quality vegetable oil
2 teaspoons baking powder
1 cup sour cream
2 eggs, lightly beaten
about 1 cup sliced fresh strawberries (this amount may vary slightly)
1 cup chopped nuts
1 tablespoon white sugar mixed with 1 teaspoon ground cinnamon for topping cake

Grease a 9" round springform pan and set aside. Position oven racks in the center of the oven and preheat oven to 350 degrees.

Place flour, wheat germ, brown sugar, white sugar, nutmeg, salt, and ginger together in a large bowl and whisk well. Make a well in the middle of the dry ingredients and pour in the oil. Stir until the mixture looks like a streusel and then remove 3/4 cup of this mix to set aside for later use.

Stir the baking powder into the large bowl of the mixture. Add the sour cream and eggs and beat with an electric beater until smooth (do not over beat). Scrape the batter into the prepared pan and smooth the surface with a spatula. Evenly place the sliced strawberries on top lightly pushing them down into the batter just so they seem to "stick" but not so much that they are covered with batter. Next take the "streusel" mixture that you set aside and evenly distribute over the top. Top it off with the chopped nuts and the cinnamon/sugar sprinkle.

Bake until the cake springs back when lightly touched in the center with your fingertips and a skewer inserted comes out clean. This should be about 50-60 minutes, but ovens vary so watch closely so that you do not over bake it. If the top starts browning you can cover the cake loosely with aluminum foil.

Let cool at least 20 minutes and then enjoy!