Happy March! Spring is on its way and is a perfect time to cleanse and renew one's eating habits. In honor of this time of year I am devoting the month of March to a month of unprocessed, healthy foods. In this month I will list basic ingredients to get your unprocessed, healthy kitchen pantry prepared, recipe ideas, thoughts and challenges, and whatever else arises during this fun little project.
Already this project has presented me with questions as I prepared my grocery list wondering what is considered processed food. Some processed foods are still considered healthy, so how was I going to navigate through this? Well, I decided to use my judgment on what I feel are unhealthy processed foods and stay clear of those. Easy examples of processed foods are: almost anything that is already made for me such as cereal, crackers, granola bars, breads, etc; bleached all purpose flour; pasta made with bleached AP flour; refined sugar and anything that contains it; frozen pizzas, entrees, breakfast foods, etc.; flavored yogurt, processed cheeses, ice cream; fake meats and other tofu products because tofu is processed; white rice and any grain stripped or bleached; and basically anything that is in the entire middle of the grocery store. Obvious foods that I will include are: fresh or frozen fruits and vegetables; dried unsulphured, preservative free fruits; raw, unsalted nuts and seeds; all legumes, including canned ones that are preservative free because I am terrible at cooking dried beans; rolled oats, brown rice, ground flax seed, quinoa, millet, amaranth; eggs; olive oil, spices, seasonings and fresh herbs; and sea veggies. Other foods that I had to question but decided to include are: plain organic yogurt and occasionally organic milk, butter, or local high quality unprocessed cheese; sesame oil, safflower/sunflower oil, tahini, nama shoyu/tamari; occasional pasta made with unbleached and whole grain flours; and potentially seitan or tempeh though I am not sure how processed these are. I am sure some days I will slip because again, some processed foods are still healthy. So, feel free to send me your thoughts on what you think processed foods are. It is a tricky question, because in today’s world it seems like everything is processed even if it is a seemingly healthy item. For the sake of convenience and time in our fast paced society, most foods are already made for us for example: salsa, hummus, spaghetti sauce, pasta, condiments, dressings, bread/tortillas, granola/bars, and the list goes on. We don’t really have to cook much any more except maybe to warm things up. So this challenge is really making me look at food, where we get it, how it’s made, and what exactly is healthy for us. In this fast paced world how can we not eat processed or pre-made foods, especially since they are making them seemingly healthier for us? And do we really have the time to shop, clean, prepare, and cook whole foods anymore? Or is it about striking a balance between cooking and using high quality prepared/processed foods, and making educated decisions to maintain a healthy lifestyle with convenience and ease. Hmmm, well join in on the journey and we'll see!
Thursday, March 6, 2014
Thursday, February 27, 2014
5 Ways to Supercharge your Breakfast
We have all heard the common quote that “breakfast is the most important part of the day.” So why do we still skip it, rush through it, or eat morning meals that are basically sugar laden desserts? Eating breakfast wakes up your system, jump starts your metabolism, and prepares your body for the day ahead. Therefore why not choose foods that will fuel you with the energy you need to make it a rockin’ day!
Here are 5 ways to supercharge your breakfast:
- Eat the orange, not the juice. If your morning won’t start until you drink a glass of OJ, then try switching it out with an actual orange or tangerine. Tangerines, for example, are super juicy and delish, and eating the whole fruit will provide your body with the proper balance of fiber to sugar. Simply drinking the juice creates a sugar shock to your system, but the whole fruit will give your body a much happier morning boost.
- Power punch your cereal. Steer clear of the sugar laden cereals that claim they are made with whole grains and are healthy for you. Choose a protein packed cereal, such as Kashi’s Cinnamon Crumble, which contains 10 grams of protein and 9 grams of fiber per serving. Plus the added cinnamon will help balance blood sugar levels. Look for cereals that contain less than 10 grams of sugar per serving and have at least 5 grams each of protein and fiber per serving.
- Love oatmeal (quinoa and millet too!). Oatmeal is an incredibly cheap and easy breakfast that you can customize to your liking. You can add almond or rice milk, spices such as cinnamon or nutmeg, a drizzle of honey or maple syrup or even molasses, chopped nuts, dried fruits, crystallized ginger, protein powder, maca powder, chia or flax seeds, and the list goes on! Switch oatmeal out with a quinoa or millet porridge and add the same fixings above. Both of these are packed with protein and essential amino acids that will make you ready for the day.
- Spice up your eggs. Adding a pinch of cayenne or a drizzle of Tabasco or Sriracha to your eggs may help your body digest and assimilate them better, thus allowing you to utilize the energy of this protein packed food much quicker. Cayenne has also been reported to reduce inflammation in the body, speed up metabolism, improve immunity and clear congestion.
- Add fun flours. Try replacing parts of white or even whole wheat flour with buckwheat flour, spelt flour, brown rice flour, etc. These flours will not only add different textures, colors, and tastes but also added nutrients, fiber and proteins. Many also are able to digest these non-wheat flours better, which is another reason to try them!
Remember that you want a good balance of fiber, protein and
carbohydrates to supercharge your morning meal and thus supercharge your
day. Make the time to fuel your body
well and your body will thank you. Now
go rock your day!
Thursday, February 20, 2014
Delicious Daal
After a nice early evening yoga class I came home eagerly anticipating cooking dinner. I reveled in the fact that I was going to prepare, with my bare hands, a home cooked, healthy and delicious meal. My choice for the evening in honor of yoga's Indian roots, a green split pea daal. This was the first time I have cooked daal, and I basically just went on intuition and winged it. The result...YUUUMMM! So easy, so healthy, and so darn tasty. I will be making this alot and trying it with yellow split peas and lentils as well.
Green Split Pea Daal - about 3 servings
1 Tbsp olive oil
1/4 cup diced onion
1 clove garlic
1 celery stalk, diced
1 carrot stick, diced
cumin, cayenne, salt and pepper to taste
1 cup green split peas
3 cups vegetable broth or water
In a medium size saucepan, saute onion and garlic in olive oil over medium heat until soft. Add celery, carrots, and spices and stir evenly to coat. Saute for a couple minutes then add liquid and peas. Reduce heat and simmer for at least 20 minutes or until water is absorbed and peas are soft. Should be a thick consistency. Serve over rice, sprinkle with nutritional yeast for added nutrients, and enjoy.
One of my favorite kitchen gadgets is a rice cooker. I first learned of rice cookers while I was living in Hawaii, as it is a staple in every one's home there. You can put in any type of rice, quinoa, or other grain with the required amount of liquid, press the cook button and it does all the work. It is a great way to always have warm grains on hand. Tonight the first thing I did was pour the liquid and rice into the cooker then turned it on. So while I was preparing the daal, rice was being prepared for me. Awesome.
My goal is to help you find your magic in the kitchen and look forward to cooking. Cooking allows for many feelings or outlets such as creativity, relaxation, satisfaction, and sheer enjoyment. Knowing that you are treating your body as well as your taste buds by cooking your own healthy meals is a magical feeling all on its own. Allow your health and your spirit to say Namaste to your efforts.
Green Split Pea Daal - about 3 servings
1 Tbsp olive oil
1/4 cup diced onion
1 clove garlic
1 celery stalk, diced
1 carrot stick, diced
cumin, cayenne, salt and pepper to taste
1 cup green split peas
3 cups vegetable broth or water
In a medium size saucepan, saute onion and garlic in olive oil over medium heat until soft. Add celery, carrots, and spices and stir evenly to coat. Saute for a couple minutes then add liquid and peas. Reduce heat and simmer for at least 20 minutes or until water is absorbed and peas are soft. Should be a thick consistency. Serve over rice, sprinkle with nutritional yeast for added nutrients, and enjoy.
One of my favorite kitchen gadgets is a rice cooker. I first learned of rice cookers while I was living in Hawaii, as it is a staple in every one's home there. You can put in any type of rice, quinoa, or other grain with the required amount of liquid, press the cook button and it does all the work. It is a great way to always have warm grains on hand. Tonight the first thing I did was pour the liquid and rice into the cooker then turned it on. So while I was preparing the daal, rice was being prepared for me. Awesome.
My goal is to help you find your magic in the kitchen and look forward to cooking. Cooking allows for many feelings or outlets such as creativity, relaxation, satisfaction, and sheer enjoyment. Knowing that you are treating your body as well as your taste buds by cooking your own healthy meals is a magical feeling all on its own. Allow your health and your spirit to say Namaste to your efforts.
Thursday, February 13, 2014
Introducing the hot, the spicy...Ginger!
It is winter in Florida and my lovely grandmother, who calls the sunshine state her home, has been struggling with the cooler than usual weather this year. She constantly complains of being cold and has in turn been racking up the heating bills to try and stay warm. So I, being the health nut that I am, suggested that she try drinking some ginger tea which is known to increase circulation and warmth within the body. Surprisingly, she listened to me, and went out and bought some! She was a little shocked by the piquancy of it, but noticed that it did help. This is what led me to today’s blog about ginger.
Ginger is an amazing root that is used in myriad ways such as for culinary, aromatic, and medicinal purposes. It is an odd looking herb, pale yellow in color with a torso like shape and lots of little nubs poking off into various directions. The part of the tropical plant, known as Zingibar Officinale, used is its starchy, pungent, aromatic rhizome. Ginger is a tropical, hot spice with flavors of citrus, and floral, woodsy undertones. In the culinary world it can be added to a dish to provide substance and thickness as well as for added aroma. I hear that back in the day the English taverns set out ginger powder on the tables along with salt and pepper for people to sprinkle on their drinks, thus forming ginger beer and ginger ale. Today ginger is still used to make ginger ales and is even added to Yemen coffee.
Ginger can be used in its dried or fresh state, and is available as the whole fresh root, dried root, powdered, preserved, crystallized (excellent in gingersnaps), and pickled. India, China and Jamaica are major producers of dried ginger, while the beautiful US state of Hawaii produces much of the fresh ginger. Some say that Indian ginger has strong aromas of citrus, Chinese ginger is most pungent, and Jamaican ginger is the finest with a delicate and sweet presence. I am not a connoisseur of ginger though so what ever looks the best at the market is what I purchase, but I think I may have to do a little taste test to see if I would concur. Fresh ginger root can be found in the produce section and should be stored in the fridge unpeeled. It should look firm, smooth, and healthy, with no spots or mildew. The skin may be removed with a paring knife and then the root sliced, diced or julienned. Add it to your cooking (beans, soups, stir fry), in the juicer (great with carrot and apple) or in tea. **Fresh Ginger Tea – put a couple of thick slices of fresh ginger root in a cup of hot tea and steep.** Dried or crystallized ginger is a wonderful addition to baked goods, and you can even buy ginger candies to chew on which also may help with nausea.
Medicinally, ginger is a wonderful healing spice and is extremely prevalent in Chinese medicine. Ginger tea, which is what I explained to my grandmother, is a diaphoretic (fancy term for “makes you sweat”). It warms you up and promotes perspiration which is good to alleviate colds, for cold weather, and to detoxify your body. Overall, ginger promotes warmth and circulation in the body, increases metabolic rate, helps the body detoxify from acidic foods, cleanses and rebuilds the cardiovascular system, alleviates symptoms of gastrointestinal stress, prevents motion sickness and nausea associated with pregnancy, aids in digestion, and reduces flatulence (hallelujah!). It is an anti-inflammatory, antioxidant, antispasmodic, and the list goes on. Basically, it’s really darn good for you…who knew this little hot number had all that and more! Ginger is such a versatile spice that you may want to get to know well and have fun experimenting with in your cooking and baking. It will add to your culinary repertoire as well as your health, and at the least may keep You hot and spicy!
Ginger is an amazing root that is used in myriad ways such as for culinary, aromatic, and medicinal purposes. It is an odd looking herb, pale yellow in color with a torso like shape and lots of little nubs poking off into various directions. The part of the tropical plant, known as Zingibar Officinale, used is its starchy, pungent, aromatic rhizome. Ginger is a tropical, hot spice with flavors of citrus, and floral, woodsy undertones. In the culinary world it can be added to a dish to provide substance and thickness as well as for added aroma. I hear that back in the day the English taverns set out ginger powder on the tables along with salt and pepper for people to sprinkle on their drinks, thus forming ginger beer and ginger ale. Today ginger is still used to make ginger ales and is even added to Yemen coffee.
Ginger can be used in its dried or fresh state, and is available as the whole fresh root, dried root, powdered, preserved, crystallized (excellent in gingersnaps), and pickled. India, China and Jamaica are major producers of dried ginger, while the beautiful US state of Hawaii produces much of the fresh ginger. Some say that Indian ginger has strong aromas of citrus, Chinese ginger is most pungent, and Jamaican ginger is the finest with a delicate and sweet presence. I am not a connoisseur of ginger though so what ever looks the best at the market is what I purchase, but I think I may have to do a little taste test to see if I would concur. Fresh ginger root can be found in the produce section and should be stored in the fridge unpeeled. It should look firm, smooth, and healthy, with no spots or mildew. The skin may be removed with a paring knife and then the root sliced, diced or julienned. Add it to your cooking (beans, soups, stir fry), in the juicer (great with carrot and apple) or in tea. **Fresh Ginger Tea – put a couple of thick slices of fresh ginger root in a cup of hot tea and steep.** Dried or crystallized ginger is a wonderful addition to baked goods, and you can even buy ginger candies to chew on which also may help with nausea.
Medicinally, ginger is a wonderful healing spice and is extremely prevalent in Chinese medicine. Ginger tea, which is what I explained to my grandmother, is a diaphoretic (fancy term for “makes you sweat”). It warms you up and promotes perspiration which is good to alleviate colds, for cold weather, and to detoxify your body. Overall, ginger promotes warmth and circulation in the body, increases metabolic rate, helps the body detoxify from acidic foods, cleanses and rebuilds the cardiovascular system, alleviates symptoms of gastrointestinal stress, prevents motion sickness and nausea associated with pregnancy, aids in digestion, and reduces flatulence (hallelujah!). It is an anti-inflammatory, antioxidant, antispasmodic, and the list goes on. Basically, it’s really darn good for you…who knew this little hot number had all that and more! Ginger is such a versatile spice that you may want to get to know well and have fun experimenting with in your cooking and baking. It will add to your culinary repertoire as well as your health, and at the least may keep You hot and spicy!
Wednesday, February 5, 2014
RAWvolution
The day I discovered raw foods cuisine, my entire body filled up with passion and excitement. The beauty and creativity of utilizing Mother Nature's gifts to create elegant, gourmet, unique dishes left me utterly fascinated. Seeing, smelling, and tasting these culinary masterpieces consumed me with total sensory ecstasy. Now, I am not a raw food fanatic regarding it as a lifestyle, but am rather viewing raw foods cuisine as an artist would, using fruits, vegetables, nuts, and seeds as her medium. The vibrant colors of oddly shaped heirloom tomatoes, fresh figs, rainbow chard, or dazzling limes are nature's palette designed for me to create exquisite, delicious works of art. Gently chopping a handful of garden fresh herbs allows their aromas to be released filling my lungs with their potent and intense smells. Parsley, tarragon, basil, rosemary and thyme, oh my! The culmination of this sensory explosion ends in my taste buds screaming for joy at the pleasure of this live food artistic creation. Vegetarian food + creativity = my heaven!!!!
A couple books in particular inspired me in this area of cuisine, and you may want to check them out for some great tips on what to incorporate in your raw foods kitchen, beautiful photos, and unique recipes. They are from the restaurant in NYC known as Pure Food and Wine. The first book is called "Raw Food, Real World" written by Matthew Kenney and Sarma Melngailis, and the second is called "Living Raw Food" written by Sarma Melngailis. I have not been to this restaurant yet, but hope to one day soon as it seems to be a culinary feast for vegetarians and meat eaters alike.
My first experimentation with raw foods cuisine was to make a nut cheese. I was inspired to do this for two reasons...one just for my inquisitive mind to know what a cheese made out of nuts would taste like, and two because I know many people who are lactose intolerant and would love to indulge in a cheese like food. So I went to the store, bought some almonds and cheesecloth and decided to experiment. Now, I have recently learned that many of the specialty vegan cheeses are made with a fermented product know as rejuvalac, but my cheese was not. I went the easy route and was quite pleased with the outcome. But, if you do want to get fancy, try checking out recipes using rejuvalac and you will be amazed at what types of vegan cheeses you can create. Cows can now rejoice!
My first try with nut cheese involved a three day process. The first day I let the nuts soak overnight. The second day I drained the nuts then placed them in a blender with oil and spices. The result was a pureed nut blend which I wrapped up tightly in cheesecloth and let sit in a bowl overnight to drain. The next day the cheese was edible and dryer, but I wanted to dry it out even more so I baked it (not technically raw anymore!). It was delish!!! My taste testers and I ate it like you would a goat cheese with crackers, but also tried it as a baked topping on stuffed tomatoes. Holy cow, were we all pleased! It tasted amazing and eerily like cheese! But, of course this way is not raw and took a long time so I tried it again with out baking it, used less liquid and was still pleased. So basically this recipe and technique is pretty flexible, and you can be creative with it. Here is my recipe, but as I always say... experiment, have fun, and don't worry about messing it up because this is meant to be an enjoyable and delicious experience. You can add more or less herbs to taste.
Italian Spreadable Nut Cheese
1 cup whole blanched (skins removed) almonds
3 Tablespoons cold pressed olive oil
1/4 cup freshly squeezed lemon juice
1 small clove of peeled garlic
1 teaspoon sea salt
1 teaspoon fresh oregano
1 teaspoon fresh basil
1.5 teaspoons fresh thyme
2 teaspoons fresh parsley
1.) Place almonds in bowl, cover fully with water, and let soak overnight. Drain, rinse, and drain again.
2.) Place almonds, oil, lemon juice, garlic, and spices in blender and puree until a smooth creamy paste forms. About 5 minutes.
3.) You can eat this as is by shaping it into a round or rolling it into a log. You may drizzle more oil and herbs over it, or use it in raw foods creations such as rawsagana or rawvioli's. Or you can forget the raw thing and bake it alone or in dishes. Or if you want to get more liquid out of it to make it dryer without baking then place mixture into a triple layer of cheesecloth. Tie up into a ball and place over a bowl. Let it sit in the refrigerator over night to drain. The next day discard remaining liquid, remove from cheesecloth and place on a serving platter either in a round or roll up in wax paper to make it resemble a goat cheese log.
Add different herbs, or no herbs at all if you want. You may also add water to the first stage of blending but then you will definitely have to place the puree in a cheesecloth to drain overnight. Experiment to see what consistency you would like and what flavors you enjoy the most. Have fun with this amazing culinary art of creating dishes with raw foods. Experience the RAWvolution and enjoy!!!
A couple books in particular inspired me in this area of cuisine, and you may want to check them out for some great tips on what to incorporate in your raw foods kitchen, beautiful photos, and unique recipes. They are from the restaurant in NYC known as Pure Food and Wine. The first book is called "Raw Food, Real World" written by Matthew Kenney and Sarma Melngailis, and the second is called "Living Raw Food" written by Sarma Melngailis. I have not been to this restaurant yet, but hope to one day soon as it seems to be a culinary feast for vegetarians and meat eaters alike.
My first experimentation with raw foods cuisine was to make a nut cheese. I was inspired to do this for two reasons...one just for my inquisitive mind to know what a cheese made out of nuts would taste like, and two because I know many people who are lactose intolerant and would love to indulge in a cheese like food. So I went to the store, bought some almonds and cheesecloth and decided to experiment. Now, I have recently learned that many of the specialty vegan cheeses are made with a fermented product know as rejuvalac, but my cheese was not. I went the easy route and was quite pleased with the outcome. But, if you do want to get fancy, try checking out recipes using rejuvalac and you will be amazed at what types of vegan cheeses you can create. Cows can now rejoice!
My first try with nut cheese involved a three day process. The first day I let the nuts soak overnight. The second day I drained the nuts then placed them in a blender with oil and spices. The result was a pureed nut blend which I wrapped up tightly in cheesecloth and let sit in a bowl overnight to drain. The next day the cheese was edible and dryer, but I wanted to dry it out even more so I baked it (not technically raw anymore!). It was delish!!! My taste testers and I ate it like you would a goat cheese with crackers, but also tried it as a baked topping on stuffed tomatoes. Holy cow, were we all pleased! It tasted amazing and eerily like cheese! But, of course this way is not raw and took a long time so I tried it again with out baking it, used less liquid and was still pleased. So basically this recipe and technique is pretty flexible, and you can be creative with it. Here is my recipe, but as I always say... experiment, have fun, and don't worry about messing it up because this is meant to be an enjoyable and delicious experience. You can add more or less herbs to taste.
Italian Spreadable Nut Cheese
1 cup whole blanched (skins removed) almonds
3 Tablespoons cold pressed olive oil
1/4 cup freshly squeezed lemon juice
1 small clove of peeled garlic
1 teaspoon sea salt
1 teaspoon fresh oregano
1 teaspoon fresh basil
1.5 teaspoons fresh thyme
2 teaspoons fresh parsley
1.) Place almonds in bowl, cover fully with water, and let soak overnight. Drain, rinse, and drain again.
2.) Place almonds, oil, lemon juice, garlic, and spices in blender and puree until a smooth creamy paste forms. About 5 minutes.
3.) You can eat this as is by shaping it into a round or rolling it into a log. You may drizzle more oil and herbs over it, or use it in raw foods creations such as rawsagana or rawvioli's. Or you can forget the raw thing and bake it alone or in dishes. Or if you want to get more liquid out of it to make it dryer without baking then place mixture into a triple layer of cheesecloth. Tie up into a ball and place over a bowl. Let it sit in the refrigerator over night to drain. The next day discard remaining liquid, remove from cheesecloth and place on a serving platter either in a round or roll up in wax paper to make it resemble a goat cheese log.
Add different herbs, or no herbs at all if you want. You may also add water to the first stage of blending but then you will definitely have to place the puree in a cheesecloth to drain overnight. Experiment to see what consistency you would like and what flavors you enjoy the most. Have fun with this amazing culinary art of creating dishes with raw foods. Experience the RAWvolution and enjoy!!!
Wednesday, January 29, 2014
The Nutritious and Delicious Sweet Potato!
Beautiful, voluptuous sweet potato, oh how I love thee! How your color dazzles my eyes and your taste tantalizes my tongue with sweet bliss... OK I am getting a bit carried away huh? Seriously though, I have always loved the sweet potato but never incorporated it into my diet. I seem to only eat it during the holidays when I save it for last, or on the rare occasion when a restaurant may serve it as an appetizer. Crazy to think how much I enjoy this root and how little I actually eat it. Well, that is going to change as of now! I was reunited with the sweet potato during a nutrition and cooking class that I volunteered for to educate teens on healthy cooking and eating habits. The kids made Cajun spiced sweet potato and russet potato "fries" which were dipped in a garlic yogurt sauce. Oh, yea baby! The kids did such a great job and it tasted so yummy that I went home and made them myself. But, I used only sweet potatoes for the "fries" and I made a few changes to the dip and they came out as equally delish! Check out the recipe below and also my first ever cooking video on how to make this beautiful, sassy recipe.
A little background on the sweet potato: it is a member of the Morning Glory family and not the potato family; and the orange sweet potatoes here in the U.S. are sometimes called yams, but are actually not true yams. Sweet potatoes come in a variety of lovely colors such as orange, yellow, red, white and even a vibrant purple. They have antioxidant capacities and are an excellent source of beta-carotene, vitamin C, B6, iron, manganese, copper, potassium and fiber. Other nutrients found in good amounts are B1, B2, B3, calcium, magnesium, phosphorus, pantothenic acid, folate, and amino acids. I also read that they may actually help stabilize blood sugar levels and improve the body's response to the hormone insulin. Not bad for a cheap, scrumptious, sweet, and easy to prepare food.
When shopping for sweet potatoes look for ones that are firm and have little bruising or discoloration. The darker the orange the higher the beta-carotene content, but the purple ones are known to have higher antioxidants. Store these roots in a cool, dark, well ventilated place for up to 10 days, but do NOT refrigerate or buy ones that have been refrigerated. To prepare simply rinse, peel if desired, and bake, boil, fry, broil, microwave, can or freeze them. There are tons of recipes available online for sweet potatoes used in desserts, baked goods, stir-fries, casseroles, etc. Use your imagination and try to incorporate the nutritious and delicious sweet potato into your standard diet for health and happiness. Now let's start cooking!
Cajun Spiced Sweet Potato Fries - makes about 2-3 servings
*you can alter the spice amounts to your tastes*
2 medium peeled sweet potatoes
2 Tablespoons olive oil
3/4 teaspoon smoked paprika
3/4 teaspoon sea salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
Preheat oven to 425 degrees. Cut the peeled sweet potatoes into thick strips. Place strips in a bowl and coat with olive oil. Mix the seasonings together and sprinkle on the strips to coat evenly. Do not touch your eyes, as the cayenne is hot! Place them on a baking sheet and bake for about 20-25 minutes turning them half way through baking. They are done when tender and lightly browned. Prepare dip while potatoes are baking.
Garlic & Herb Yogurt Dip - serves about 3
*again you can alter the seasonings to your taste and likes*
1 large clove of garlic
1/2 teaspoon sea salt
3 Tablespoons chopped fresh parsley
1 Tablespoon chopped fresh green onions
1 Tablespoon freshly squeezed lemon juice
1 cup thick Middle Eastern Lebneh or Greek style plain yogurt.
Finely mince the garlic. Sprinkle the salt over the garlic and mash with the flat end of chef's knife to form a paste. Add garlic salt paste, parsley, green onions, and lemon juice to yogurt and blend well. Taste and adjust seasonings to your likes. Serve with Cajun Spiced Sweet Potato Fries and enjoy.
Please watch the premier of the Fascinated By Food cooking show on www.youtube.com to see how easy this recipe is to make.
http://www.youtube.com/watch?v=0TAiBOq8V4Q
A little background on the sweet potato: it is a member of the Morning Glory family and not the potato family; and the orange sweet potatoes here in the U.S. are sometimes called yams, but are actually not true yams. Sweet potatoes come in a variety of lovely colors such as orange, yellow, red, white and even a vibrant purple. They have antioxidant capacities and are an excellent source of beta-carotene, vitamin C, B6, iron, manganese, copper, potassium and fiber. Other nutrients found in good amounts are B1, B2, B3, calcium, magnesium, phosphorus, pantothenic acid, folate, and amino acids. I also read that they may actually help stabilize blood sugar levels and improve the body's response to the hormone insulin. Not bad for a cheap, scrumptious, sweet, and easy to prepare food.
When shopping for sweet potatoes look for ones that are firm and have little bruising or discoloration. The darker the orange the higher the beta-carotene content, but the purple ones are known to have higher antioxidants. Store these roots in a cool, dark, well ventilated place for up to 10 days, but do NOT refrigerate or buy ones that have been refrigerated. To prepare simply rinse, peel if desired, and bake, boil, fry, broil, microwave, can or freeze them. There are tons of recipes available online for sweet potatoes used in desserts, baked goods, stir-fries, casseroles, etc. Use your imagination and try to incorporate the nutritious and delicious sweet potato into your standard diet for health and happiness. Now let's start cooking!
Cajun Spiced Sweet Potato Fries - makes about 2-3 servings
*you can alter the spice amounts to your tastes*
2 medium peeled sweet potatoes
2 Tablespoons olive oil
3/4 teaspoon smoked paprika
3/4 teaspoon sea salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
Preheat oven to 425 degrees. Cut the peeled sweet potatoes into thick strips. Place strips in a bowl and coat with olive oil. Mix the seasonings together and sprinkle on the strips to coat evenly. Do not touch your eyes, as the cayenne is hot! Place them on a baking sheet and bake for about 20-25 minutes turning them half way through baking. They are done when tender and lightly browned. Prepare dip while potatoes are baking.
Garlic & Herb Yogurt Dip - serves about 3
*again you can alter the seasonings to your taste and likes*
1 large clove of garlic
1/2 teaspoon sea salt
3 Tablespoons chopped fresh parsley
1 Tablespoon chopped fresh green onions
1 Tablespoon freshly squeezed lemon juice
1 cup thick Middle Eastern Lebneh or Greek style plain yogurt.
Finely mince the garlic. Sprinkle the salt over the garlic and mash with the flat end of chef's knife to form a paste. Add garlic salt paste, parsley, green onions, and lemon juice to yogurt and blend well. Taste and adjust seasonings to your likes. Serve with Cajun Spiced Sweet Potato Fries and enjoy.
Please watch the premier of the Fascinated By Food cooking show on www.youtube.com to see how easy this recipe is to make.
http://www.youtube.com/watch?v=0TAiBOq8V4Q
Wednesday, January 22, 2014
The Joy of Eating
Today's blog is different from the others as this is something I wrote while I was recovering from major oral surgery a few years ago. I was on a diet of pureed foods for almost 3 weeks and had plenty of time to be quiet and contemplate. This is one of my journal entries from that week of introspective and suffering...
"I sit here full of pain and silence. Contemplating the intricacies of life and the complexities of humanity. Silence gives you introspective time. Talk is cheap and can at times fill the air with such negative energy. Silence is priceless and allows you to feel the positive energies constantly around you, letting you be still, letting you hear all that happens around you every moment that usually is cluttered with talk. Look at the bright side of this painful and uncomfortable week of swollen mouth. Rest, relax, be gentle, walk slowly, breath, feel, listen, and watch.
Watching life has been interesting to me these past few days. Watching life when you have very little of it makes you really appreciate it. Combine that with not being able to eat solid foods and you really begin to see and feel things differently. The beauty of a grilled, plump veggie burger loaded to the brim with toppings, being bit into and enjoyed is amazing. It is hard to describe my moments of watching and yearning for the everyday tastes of ordinary foods. I watch the burger being quickly devoured, I listen to the crunch of the toasted bread and notice the lost pieces of lettuce that fall to the sides before making their way into the mouth. The strength of the human jaw and teeth to tear apart this structure and digest it into a form of energy makes me awestruck! The sheer joy of eating is one that we all too quickly ignore.
Oh how I miss biting into a warm slice of gooey jelly coated toast or a creamy yet sharp piece of cheese or feeling the crunch of cereal crackle amongst my teeth. The feel of salty peanut butter stuck to the roof of my mouth while I try fervently to remove it with my undulating tongue. The sweet juice of a fresh strawberry that bursts out upon my bite into it and the residue that taints my front teeth a pale pink. The crispness of an apple while my teeth barrel through its initial tough exterior only to reveal a surge of sour delight.
Sweet teeth, how I love you so madly. I truly appreciate your strength and fortitude and helping me in this human form enjoy the beautiful art of eating. The tastes, the textures, the smells, the lusciousness of it all. Oh how I miss you right now and pray for your rapid recovery. No longer will I take advantage of you hard working little teeth and I will constantly thank you dearly for your efforts!"
Just a simple reminder to be thankful everyday for your amazing body and for being with health, and to appreciate the art and joy of eating.
"I sit here full of pain and silence. Contemplating the intricacies of life and the complexities of humanity. Silence gives you introspective time. Talk is cheap and can at times fill the air with such negative energy. Silence is priceless and allows you to feel the positive energies constantly around you, letting you be still, letting you hear all that happens around you every moment that usually is cluttered with talk. Look at the bright side of this painful and uncomfortable week of swollen mouth. Rest, relax, be gentle, walk slowly, breath, feel, listen, and watch.
Watching life has been interesting to me these past few days. Watching life when you have very little of it makes you really appreciate it. Combine that with not being able to eat solid foods and you really begin to see and feel things differently. The beauty of a grilled, plump veggie burger loaded to the brim with toppings, being bit into and enjoyed is amazing. It is hard to describe my moments of watching and yearning for the everyday tastes of ordinary foods. I watch the burger being quickly devoured, I listen to the crunch of the toasted bread and notice the lost pieces of lettuce that fall to the sides before making their way into the mouth. The strength of the human jaw and teeth to tear apart this structure and digest it into a form of energy makes me awestruck! The sheer joy of eating is one that we all too quickly ignore.
Oh how I miss biting into a warm slice of gooey jelly coated toast or a creamy yet sharp piece of cheese or feeling the crunch of cereal crackle amongst my teeth. The feel of salty peanut butter stuck to the roof of my mouth while I try fervently to remove it with my undulating tongue. The sweet juice of a fresh strawberry that bursts out upon my bite into it and the residue that taints my front teeth a pale pink. The crispness of an apple while my teeth barrel through its initial tough exterior only to reveal a surge of sour delight.
Sweet teeth, how I love you so madly. I truly appreciate your strength and fortitude and helping me in this human form enjoy the beautiful art of eating. The tastes, the textures, the smells, the lusciousness of it all. Oh how I miss you right now and pray for your rapid recovery. No longer will I take advantage of you hard working little teeth and I will constantly thank you dearly for your efforts!"
Just a simple reminder to be thankful everyday for your amazing body and for being with health, and to appreciate the art and joy of eating.
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