Pineapple Date Balls

I couldn’t decide what to call these and I’m not sure what category of “treat” they would fall under. But they are really easy to make, you don’t have to bake them, and they’re delicious. They’re also vegan, raw, gluten free, dairy free, with no added sugar and made with whole foods. Did I mention it’ll only take you about ten minutes to make? And while if you eat five servings of these the calories will add up, they are a healthy alternative to cookies, candy and granola bars. They do travel well, so if you‘re packing lunch or snacks to go these are easy to bring along. And I promise they taste better than they look!

Now, I have been known to try new healthy recipes to replace “normal” not so healthy things, and sometimes they turn out great (like these) and sometimes they don’t. At all. And sometimes I like them and nobody else does. So I need to test my creations on people who eat “normal” food. My husband is a really good sport about tasting what I make and will give me an honest, but nice, review. He says these are “addicting” so I’ll take that as a compliment. I also brought some to a friend who also has a 3 year old (they eat “normal” food). They both really liked them and she’s been bugging me for the recipe. So, add this to the fact that Joy and I were eating them as we were making them, I think I found a winner.

Pineapple Date Balls

Ingredients:
1 ¾ cups almonds
½ teaspoon sea salt
1 teaspoon vanilla
2 cups dried pineapple, chopped
2 cups pitted dates
1/3 cup and ¼ cup shredded coconut (you can buy unsweetened coconut at health food stores if you can't find it at your local grocery store)

Directions:
In a food processor, blend almonds and salt until it’s a fine powder. Slowly add the chopped pineapple and dates and blend until it's really well processed. It will start to get sticky as you process it.

Place it in a large bowl and mix in the vanilla and 1/3 cup of the coconut. Use a spoon and roll the “dough” into balls. Then roll in ¼ cup coconut. Place on parchment paper.

They’ll last over a week in the fridge (although they were so good they only lasted about a day and a half in our fridge!).

For 24 servings, Per serving: 131 calories, 6g protein, 21g carbohydrates, 5g fat, 15g sugar, and 11% of your dietary fiber

This recipe is from Ani’s Raw Food Kitchen by Ani Phyo. In it, the recipe is called “Dreaming About Donut Holes” but they don’t taste like donuts to me, so I went with Pineapple Date Balls. Not sure if it’s appetizing, but I felt it’s more accurate!

Lentil Artichoke Stew

Recently, I’ve been looking for dishes with lentils and beans, since that is one area I tend to lack in. This is a great stew to warm up from the cold weather we’ve been having. I also baked some Irish Soda Bread (Bob’s Red Mill) and cut up some fresh vegetables. This is one we’ll be making again!

Makes 6 servings

1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry (uncooked) red lentils (3 cups cooked)
1 bay leaf
2 cups water
juice of 1 lemon
2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)
1/4 teaspoon crushed red pepper (optional)
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.
Nutrition Information

Per serving (1/6 of recipe): 176 calories, 1 g fat, 0.1 g saturated fat , 4.9% calories from fat, 0 mg cholesterol, 11.7 g protein, 34.3 g, carbohydrate 7.5 g sugar, 10 g fiber, 560 mg sodium, 123 mg calcium, 6.3 mg iron, 28.6 mg vitamin C, 238 mcg beta-carotene, 1.8 mg vitamin E

This recipe is a preview from the upcoming NEW EDITION of The Survivor's Handbook: Eating Right for Cancer Survival. I found it in the meal planner for the 21 Day Vegan Kickstart from the Physicians Committee for Responsible Medicine (PCRM). Here are the links
http://www.pcrm.org/kickstartHome/
http://support.cancerproject.org/site/MessageViewer?em_id=3121.0

Healing Foods

I see food as my medicine. Preventative medicine, specifically. I am continually amazed at stories of people reversing heart disease, diabetes and cancer using food. Not to mention the weight loss. I’m not saying that if you eat a strictly plant-based, whole food diet you’ll never have any health problems ever. But it’s definitely going to give you the healthiest body possible so that you can overcome those that do come your way. There are people who have never smoked a cigarette in their life who get lung cancer, but that doesn’t mean it’s okay to smoke because there is a very, very slight chance you’d get cancer anyways. It’s the same with food. There is a chance of having a heart attack even if you never eat animal products or processed foods, but that doesn’t mean we should accept disease and be eating fast food. I eat in a way that I believe will add years to my life. I want to see my kids get married and have kids. And I want to see my grandchildren get married. I want to know my great-grandchildren. And I want to be healthy when I do all of this. I don’t think that’s too much to ask. I think my health is completely within my control. I am taking responsibility for my health. I don’t want cancer or heart disease, and I’m not saying I can guarantee I will never face these, but I am sure going to do everything I can to prevent them. There are things in life we can control and things we can’t. We all make a choice multiple times a day on what we put in our body, so decide for yourself if you’re making good choices. If you’re not, the good news is that you have to power to change that.

The next question is “how?” There are so many different diets out there that it’s hard to know what to do. First, use common sense and decide for yourself if it sounds healthy. Second, keep things simple. If a diet is more complex than your high school calculus class, probably not something you can stick to. Last, think about how our bodies are designed and how our ancestors ate. What is going to give your body the most energy? What is going to be the easiest to digest? If you are needing to or wanting to make changes in your diet, keep in mind that you need a plan, or some variation of a plan, that you can live with for the rest of your life. Quick fix diets may help you lose weight, but if it’s not something you can do for the long haul you’ll gain the weight back leading to more health problems.

Over the last few years, I’ve gone from eating a strict vegetarian, almost vegan, diet to eating small amounts of meat and little to no dairy. And it’s natural for your diet to change over the years depending on where you are in your life and what you feel your body needs. It’s important to know your body and know how different foods affect it. Keeping a food journal can help with that. I’ve recently found a balance where I don’t have to adhere to a strict vegetarian diet, but still limit the amount of animal products I consume. (Side note: I just found out the name for that is flexitarian. Not that I want to explain that to everyone I talk to!)

The more fresh fruits and vegetables I eat, the better I feel. I have found I have more energy when I eat nuts and seeds; raw almonds are my go to snack. And the simpler I keep my food, the better it tastes to me. I am also a huge fan of grains. I love bread and as long as I’m buying and making breads from whole grains I don’t deprive myself of that. I also love pasta, quinoa, rice, couscous, etc. I eat some carbohydrate at most meals. I also love cheese, so I allow myself small amounts, but try not to go crazy on it. I avoid other dairy in general. Instead I drink almond milk, which I love. I usually eat about 1-2 eggs per week, but try to not eat more than that. I usually eat fish once a week and chicken or other meat once a week, too. I make sure the animal products I consume are organic and the fish is wild caught. And my biggest weakness is chocolate! So I eat it, just not a lot of it. Dark chocolate is the only kind I typically eat (semi-sweet chocolate chips, straight from the freezer!). I don’t feel like I’m depriving myself of any foods and I feel great. If you tell yourself you can’t have something that you love, you’re going to crave it even more. Just make sure you’re limiting those foods, not eliminating.

Here are a few guidelines and things I try to keep in mind when grocery shopping and making meals. You can adjust them to fit your lifestyle, but listen to your body.

• Simple food, simple meals
• More than 50% raw fruit, vegetables, nuts, seeds
• Fruits and vegetables main focus
• Limit white flour and refined sugar
• Avoid corn syrup, hydrogenated oils, artificial sweeteners and ingredients, processed food (read the label)
• Use as much organic as possible
• Drink 48 ounces water first thing in the morning and plenty of water throughout the day
• 1 egg per week
• Salmon or fish once a week
• Other meat once a week
• Very small amounts of dairy, only to add some flavor to dishes

Breakfast Options:
• Oatmeal
• Toast with nut butter
• Smoothie
• 1 egg and toast or fruit
• Pancakes or Waffles (once in a while)

Lunch Options:
• Wraps
• Nut butters, hummus
• Sandwiches
• Veggie Burgers
• Grains
• Soup

Dinner Options:
• Salmon/fish once a week
• Chicken or other meat once a week
• Beans/Legumes 2-3 times a week, as part of main dish
• Grains (pasta, quinoa, etc.) 2-3 times per week

Snack Options:
• Fruit/Veggies
• Dips
• Nuts

There are so many more options, and I will fully admit that I don’t follow this exactly. My diet is not perfect, but I have found a balance that works. I really think that if you’re conscious of the food you’re eating, and the portion size, you’ll find what makes you feel your best. Make sure you’re reading the ingredient list and looking for fresh, local foods. And enjoy the food on your table.

Oatmeal Chocolate Chip Crisps

I’m usually a chewy, doughy kind of cookie eater, but lately I am loving crispy, light cookies. These are perfect for curbing my craving. Now I know this is a health and nutrition blog so here’s my rationale: If you are going to indulge in a sweet craving, it is so much better to make your own home-made treats using whole, organic foods than to buy something highly processed and full of artificial stuff. And I know I don’t have time to be baking treats all the time, so we’re not eating them constantly. And sometimes it’s better for your overall health (maybe the mental part more than the physical) to give in to those cravings. And I don’t feel guilty because I went to the gym today and plan to tomorrow too! I’m sure you can all come up with your own excuses to make these cookies once in a while! If not, borrow some of mine. So now I’m going to sit down with my tea and cookie and watch an episode or two of The Office.

Besides being delicious, I do like that these cookies don’t call for flour-you put part of the oatmeal called for into a food processor until it’s about the consistency of whole wheat flour. But, if you are on a strict gluten free diet, be careful because even though oats that are grown completely isolated from wheat should be free of gluten, most oats are grown in close proximity to and processed on shared equipment with wheat. I think that Bob’s Red Mill produces a gluten free oatmeal if that is something you’re looking for.

Ingredients:
3 cups rolled oats (not quick cooking)
1 cup (2 sticks) unsalted butter – I use Smart Balance sticks – slightly softened
1 ½ cups organic light brown sugar
2 large organic eggs
2 teaspoons pure vanilla extract
½ teaspoon baking soda
½ teaspoon sea salt
10 oz. chocolate chips

Directions:
Heat the oven to 350 degrees Fahrenheit. Line a sheet pan with parchment paper. Put 2 cups of the oatmeal in a food processor and process it until finely ground and floury.

Cream the butter until soft and smooth. Mix in the brown sugar. Add the eggs and vanilla and mix until well blended. In another bowl, stir together the ground and whole oatmeal, baking soda and salt. Add the dry ingredients to the batter and mix until blended. Add the chocolate chips and mix just until blended.

Drop teaspoonfuls of the dough onto the pan. I made smaller cookies, so I don’t over-indulge; I know I can’t eat just one! Leave 2-3 inches between them, as they will spread. Bake for 13-15 minutes, until lightly browned. Let cool on the pan, then store in an airtight container. Makes 4-5 dozen.

Source: I got this recipe off the back of my Wholesome Sweeteners Organic Light Brown Sugar package. It is from Executive Pastry Chef Gale Gand, author, host of Food Network’s Sweet Dreams and co-owner of Tru in Chicago.

Calories and Metabolism

When people are trying to lose weight, it is common sense that if you consume more calories than you burn you will gain weight. But calorie counting alone isn't going to work for everyone, and won't necessarily help with overall health. The quality of the calories you consume are just as important as how many you consume.
Humans have been evolving for tens of thousands of years. We are very capable of processing things that have been around for generations. This is why fruits and vegetables are the easiest thing to digest. Our bodies can efficiently use the nutrients and eliminate the waste. But in the last 50 or 60 years, food has evolved and changed at a rate much faster than the human body. We aren't as capable of digesting the artificial ingredients and chemical additives that are now considered food. The more the food resembles something your ancestors would have eaten, the better chance you have of properly digesting it. If you don't recognize the ingredients or have no idea how to go about making it yourself, your body will probably be just as confused as how to use it for energy. And if it isn't used, it is stored.
So, if you compare a person eating 2,000 calories a day of fresh fruits and vegetables, whole grains, seeds and nuts with someone eating 2,000 calories a day of fast food, processed food, refined sugars and white flour, chances are that the first person will be healthier and have a better metabolism (assuming other lifestyle factors are similar). Depending on how much weight a person wants to lose, they may need to only change the kinds of foods they're eating without changing the total calories. That being said, a person who needs to lose a significant amount of weight will need to restrict calories along with the kinds of foods they are eating.
As Americans, we have food available to us 24 hours a day. You can get food almost anywhere you go. So instead of eating when our bodies tell us we're hungry, we're eating just because the food is there. It has become a social expectation to have food available. Not to mention that portion sizes have become so grossly over sized. A pasta meal at an Italian chain will serve what is actually 6 servings on one plate. And that is after appetizers, endless bread sticks and free refills of beverages. People want to "get their money's worth" when they are going out to eat, but it's easy to consume an entire day's worth of calories in one meal.
One of the most effective ways to eat a healthier diet is to keep a food journal. For someone who doesn't need to lose weight or doesn't need to lose much, simply writing the food and the amount is easy enough. For a person who needs to lose a lot of weight or really turn their health around, it may be vital to not only record the food and amount, but the calories as well. And depending on the health situation, some people might need to keep track of fat, sugar, sodium or another nutrient. Keeping track of what you eat will give you an idea of how much you're eating (portion control) and also tell you if you're getting a variety of foods. And don't forget to keep track of drinks as well. Eat whole foods, foods in their purest state, unprocessed without any added chemicals or preservatives.

Here are a couple other resources for figuring out calories, serving sizes and recommended intake:
http://nutritiondata.self.com/
http://www.mypyramid.gov/