"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!
Monday, June 24, 2013
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!
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.
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!
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.
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!
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!
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