Thyme and Again Chicken Soup

Despite the beautiful weather we’ve been having I found myself with the sniffles today. Nothing to slow me down any, in fact I did get some exercise running for a tissue more than once. Getting up at night to nurse the baby is definitely worth missing out on some sleep, but I guess it’s not as restorative and immune system boosting as a solid 8 hours. Not to mention that there might be a little stress from having a contractor do some work on the house, which we are putting on the market in five days (yikes!), and all the little things I need to do to have the house worthy to show to potential buyers, on top of the normal day to day activity that comes with a 3 year old and an 8 month old. Oh, did I mention that my husband has been out of the country and won’t be back until the day the house goes on the market? Yep, I can always count on the Marine Corps for the best timing.

Nevertheless, I woke up in a good mood and we baked some homemade wheat bread (which is delicious and so soft and really needs its own post one day) and then baked some butternut squash to use the next few days. So when 4 o’clock rolled around, I was seriously debated taking the girls to go grab something quick to eat. By then I had realized that my startling sneezes (yes, I made both girls jump with my sneezes) were more than just allergies. Then I decided that a little chicken soup might make me feel much better. So I pulled out a package of chicken breast from the freezer and surveyed the fridge to see what we had. Not much. Especially since I put off grocery shopping for another day. I swear I’m going tomorrow. But I like to keep things simple anyways, so I pulled together just a few ingredients, and, I’m not kidding you, this was the best chicken soup I’ve ever made. And it was easy, which is a must if I’m even entertaining the idea of cooking. I will be making this time and time again. Which is why I got cute and named it Thyme and Again Chicken Soup. I think I’m clever; you may call it something else.

I encourage you to keep this simple. The ingredients I have here are a great base, the seasoning was perfect. Add in whatever vegetables you have on hand. I really wanted to throw in some kale but I was out. This is definitely not a recipe to try to stick exactly to my measurements (to be honest I didn’t exactly measure everything out). The thyme is what gives this soup such great flavor; you won’t need more than a little salt and pepper in it. Now I’m sure I’ll be feeling so much better tomorrow because I ate two bowls of this. And maybe I’ll get some sleep. Or maybe not.

Thyme and Again Chicken Soup

32 ounces chicken broth
2 chicken breasts
1 onion
4 whole cloves garlic
2 cups carrots
1 tablespoon Thyme (more or less to taste)
Salt and pepper to taste

Pour the broth into a large pot, bring to a boil and add chicken breast. Mine was still frozen, so I plopped it in whole. I peeled off the outer layer of the onion, cut it into four pieces and threw that in. No need to chop it up into little pieces, it cooked down so much that it wasn’t overpowering to get a large piece in a bite. Add the whole garlic cloves…again, you don’t need to waste time cutting and chopping when the flavor will come through just as well.

It’s all about saving time when you’ve got two little ones! Chop the carrots into large chunks and add to boiling pot. Add the seasoning and cover. When the chicken is fully cooked, take it out and cut into chunks if you haven’t already. Return to pot, turn heat to low and recover.

Let simmer for about 30 minutes and you’re ready to eat. So simple, so easy.

And I bet you’ll make this thyme and again. ;)

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!

Apple Nachos

Last night was the Super bowl. Many football fans were ordering takeout pizza, making nachos and drinking a lot of beer…or some variation of this. And then we all sat on the couch all afternoon and evening. Not great for those New Year’s resolutions we made a month ago. So instead of making traditional nachos, I made apple nachos. I’m thinking this could be a great snack for playdates or kids birthday parties. I used Honeycrisp apples sliced really thin. You can be really creative with what toppings you add to your “nachos” or even have a make-your-own station so kids can add what they like. I added just a small handful of chocolate chips so that Joy thought it was a treat, but she really only had about three total. Here’s what I did, but use what you have on hand and try something new.

2 Honeycrisp apples, thinly sliced
¼ cup organic smooth peanut butter
2 Tbsp chopped walnuts
1 Tbsp finely ground coconut
1 Tbsp chocolate chips

Directions:

Melt the peanut butter so that it is very soft and runny. Spread half the apple slices on a plate and drizzle with peanut butter. You might be able to just use a spoon, but I put it into a little plastic bag and cut the corner so I didn’t just glob it all over.

Use half the nuts and coconut and spread over the apples and peanut butter. Then do a second layer, with the remaining apple, peanut butter, nuts and coconut. Then top with a few chocolate chips. You can serve immediately or chill in the fridge for an hour (or longer) so the peanut butter isn’t so messy.

Now, as much fun as this can be for the little ones, I will admit that I enjoyed it as much as anyone. I can honestly say that I will be making this again and again.

This is apparently a pretty common idea, but I originally found the recipe at http://www.manifestvegan.com/2011/10/apple-nachos/?utm_source=feedburner.

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

Thanksgiving Superfoods

We all know that the holiday season is not the time to try to lose weight or make healthy changes to our diets. But I don’t think we need to give up all our favorite traditional foods, we just need to pay attention to what we’re eating and more importantly how much we’re eating. Thanksgiving and Christmas are all about getting together with family and good friends, watching football and talking and laughing over good food and drink. So enjoy it! But in order to enjoy it all without the guilty feelings and avoiding the scale for two months, try to get a little more exercise than normal and try to get a few healthy, low calorie meals in when it’s not “the” meal of the holiday. So go for a quick run, eat a light breakfast that morning, drink plenty of water throughout the day and avoid snacking all day long before the big meal. And know that it’ll taste just as good whether you eat one serving or three.

Turkey (Skinless Breast) – Superfood

Turkey is one of leanest sources of animal protein and possibly the leanest. It has less saturated fat than other meats. To compare:
3 ounces of fresh ham - 5.5 grams of saturated fat
3 ounces of flank steak - 4.5 grams of saturated fat and
3 ounces of skinless turkey breast - 0.2 grams of saturated fat

You might think that chicken is the best lean protein source, but skinless white meat chicken has 0.85 grams of saturated fat per 3 ounce serving. And both turkey and chicken have 26 grams of protein per serving. Turkey also has less cholesterol than an egg yolk (turkey has 71 mg. of cholesterol while an egg yolk has about 213 mg.). But, you still need to be mindful of portion sizes. Again, 3 ounces is a serving. If you eat three times that, you’ll be getting close to your daily limit of 300 mg of cholesterol.

One serving of turkey will give you 26 grams of protein. Adult women need 46 grams of protein per day and adult men need 56 grams of protein daily. Turkey is a good source of niacin and vitamins B6 and B12. Turkey is rich in zinc which can really boost your immune system. It is also a good source of selenium which is a trace mineral that is critical to human health. It aids in thyroid hormone metabolism, antioxidant defense systems and immune function. According to Dr. Steve Pratt, “there is a strong inverse relationship between selenium intake and the risk for cancer…due to selenium’s role in DNA repair.”

Make sure when you’re buying turkey that there are no added oils or fats. Ground turkey breast should be at least 99% fat free, otherwise they probably ground it with the skin and/or dark meat. As always, look at the label and watch portion sizes. And of course, if possible, buy organic. Turkey can be used in place of red meat and chicken in many recipes for a much healthier meal.

Sweet Potato

Sweet potatoes are a great alternative to regular white potatoes, and, in my opinion, taste so much better. They are an excellent source of vitamin A (600% of your recommended daily value), and a good source of vitamin C, manganese, vitamin B6, potassium and fiber. And this recipe is so quick you can make it in a pinch.

Ingredients:
1 lb sweet potatoes, diced (if organic, do not peel)
2 cloves chopped or press garlic
Sea salt and pepper to taste
3 TBS extra virgin olive oil
2 TBS ground pumpkin seeds
2 TB fresh chopped rosemary

Optional:
1/2 onion slice (cook with the sweet potatoes)
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cloves

Directions:
1. Fill bottom of steamer with 2 inches of water.
2. While steam is building up press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.
3. Cut potatoes in half and cut into 1/2" slices. You do not neet to peel if they are organic.
4. Steam sweet potaotes for no more than 7 minutes.
5. Transfer to a bowl. For more flavor, toss sweet potatoes with the remaining ingredients and any of the optional ingredients you desire while they are still hot.

Serves 2
Recipe from whfoods.org.

Cranberry Orange Relish

1 12-ounce bag cranberries
1 medium orange, quartered
3/4 cup sugar

Place half the cranberries and half the orange quarters in food processor. Pulse until evenly chopped. Transfer to bowl and repeat with the other half of orange and cranberries. Stir in sugar to taste and store in refrigerator or freezer.
(I got this recipe from Matt's Aunt Katheryn)

Some other suggestions for Thanksgiving meals:
Spinach salad with dried cranberries, walnuts and a balsamic vinaigrette.
Fresh green beans, lightly steamed with salt and pepper.
I like to put out a vegetable tray before the meal so if people want to snack we aren’t filling up on calorie dense foods.

And of course, eat a slice of pumpkin pie!

Steven Pratt, MD., Superfoods RX
whfoods.org

Nuts and Seeds

Just by eating a handful of nuts five times a week, you can lower your risk of heart disease by anywhere from 15 to 50%. The top superfood nuts are walnuts, almonds and pistachios. Pumpkin, sunflower and flaxseeds offer great nutritional benefits as well. One ounce of any shelled nut is a serving.

Walnuts are one of the best plant-derived sources of omega-3 fatty acids. Other good sources of omega-3’s are ground flaxseed, flaxseed oil, organic soybeans, organic soybean oil, wheat germ, and spinach. They are rich in plant sterols, which lower cholesterol. Walnuts are also a good source of fiber, protein, magnesium, copper, folate, and vitamin E. They also have the highest level of antioxidants.

Almonds provide 7.6 grams of protein per quarter cup – more than an egg (6 grams). They are the best nut source of vitamin E and also contain calcium, zinc, riboflavin, iron, potassium and magnesium. Almonds will aid in skin health and energy levels. They are also a good source of fiber.

Pistachios are a great source of fiber. One serving (47 pistachios) has more fiber than a half a cup of broccoli or spinach. They also have the same amount of vitamin B6 in a one ounce serving as in a 3 ounce serving of chicken or pork.

Flaxseed, as stated above, is rich in Omega 3 fatty acid. Omega 3’s have enormous health benefits including bone health, protection against diabetes, heart disease and cancer, prevent and control high blood pressure, can help lower cholesterol, can reduce hot flashes and many more positive reasons to add foods rich in Omega 3’s, like ground flaxseed, to your diet. I put about a tablespoon of ground flaxseed in my oatmeal a couple times a week. You can also add it to breads and muffins or put it in smoothies. Use ground flaxseed as your body will absorb nutrients much more easily than the whole seeds.

Peanut butter, eaten in moderation, can also be nutritional. Again, pay attention to portion sizes. One serving is 2 tablespoons. Buy natural or organic and check the label to make sure there are no added oils or sugar. If you store the peanut butter upside down for a few days before opening it, the oil will be a little more evenly dispersed and you won’t have to stir so much. An apple and peanut butter is one of my favorite snacks.

Eat a variety of nuts and seeds to get all the health benefits, but pay attention to serving sizes. And use oils sparingly. While they may contain high amounts of nutrient, they can add a significant amount of fat and calories to your diet quickly. If you think about the food in nature, it’s easy to see that if you were shelling the nut yourself you would probably eat about one serving, whereas you probably wouldn’t eat as many seeds as it would take to make one serving of its oil.

I prefer to eat nuts as a snack, either by themselves or mixed with a few raisins or chocolate chips. Make sure to check the serving size and stick to one serving. We have a food scale which we’ve found to be really helpful in watching our portion control. You can also put nuts and seeds in your oatmeal or on top of your salad.

Sources:
Superfoods Rx by Steven Pratt, M.D. and Kathy Matthews. Copyright 2004
The World's Healthiest Foods, www.whfoods.com

Pumpkin

The first superfood I wanted to feature is one everyone loves at this time of year. The leaves are turning, the weather is getting colder and we all want our pumpkin spice latte and pumpkin muffin. While neither of those things might be the healthiest thing to put in our body, pumpkin can be really good for us. Pumpkin is extremely high in fiber and low in calories. It is high in disease fighting nutrients, including potassium, magnesium, and vitamins C and E. According to Dr. Steven Pratt, “Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man.” Foods rich in carotenoids (that deep yellow, orange and red color you see in produce) have been shown to decrease the risk of some cancers, including breast cancer, and have also been shown to lower the risk of heart disease.

While beta-carotene has many health benefits, the alpha-carotene in pumpkin really makes it a superfood. Pumpkin contains almost twice as much alpha-carotene as carrots, which have the next highest amount per serving. Alpha-carotene has been shown to slow the aging process. It may not be a fountain of youth, but I’ll take what I can get. And all of the key nutrients in pumpkin, working together, will aid in protection against cardiovascular disease. Other good sources of beta- and alpha-carotene are sweet potato, carrots, butternut squash, and orange bell pepper.

Pumpkin also has high fiber content. In canned pumpkin, one serving is a half a cup and has 5 grams of fiber. That’s about 20% of what you need daily. While most of the time I prefer and recommend using fresh ingredients, in the case of pumpkin it’s ok to use canned. For one, it’s so much easier than trying to cut up and cook a huge pumpkin in your kitchen very often. Canned pumpkin also is somewhat concentrated; it has been cooked down so doesn’t have as much water in it. And, it’s available year round. There is even organic canned pumpkin. Be careful not to get pumpkin pie puree, it has added sugar. But you have to try cooking your own pumpkin and roasting the seeds, at least once.

Pumpkin seeds are rich in vitamin E, iron, magnesium, potassium, and zinc. They are also a great source of plant-based omega-6 and omega-3 fatty acids. Clean the seeds well to remove any strings and gunk. Air-dry them overnight. Drizzle them with a little olive oil and some sea salt. Roast for 15-20 minutes in a 350 degree oven. Let them cool completely and store in airtight containers in the refrigerator. One ounce of pumpkin seeds has 128 calories, 5 grams of fat and 5 grams of protein.

Here are a few recipes with pumpkin. I didn’t post any pumpkin bread, muffin, cookie, pie, cake, etc. recipes because I’m sure you can find at least a dozen of those on your own. And all of the sugar, butter and flour you add to the pumpkin to make those delicious treats are not what makes it a superfood. They do taste good though!

This is a recipe for a pumpkin spice “latte.” Well, not a latte, but I will say it is delicious. I got the idea from the blog of a friend of a friend (gotta love Facebook!) and then searched around and found a few recipes. Here’s my take. It was so easy for me because I had every ingredient in my kitchen. If you have never tried almond milk, I recommend it. I use it on a daily basis in place of cow milk. If you don’t want to try the almond milk you can use cow milk in its place. I promise this tastes so good!

Pumpkin Spice “Latte”
1 ½ cups vanilla almond milk or soymilk (or some kind of milk)
2 tablespoons pumpkin puree (not pumpkin pie puree)
¼ teaspoon ground cinnamon
¼ teaspoon ground pumpkin pie spice
½ teaspoon vanilla extract
1 teaspoon maple syrup or agave (optional, to taste)
½ cup coffee or add a shot or two of espresso (honestly, I left the coffee out and still loved it!

Put all the ingredients in the blender for 15-20 seconds; then heat on the stove in the microwave. Pour into a cup and sprinkle with cinnamon.

Total Calories: 140
Total Calories in a Tall Starbucks Pumpkin Spice Latte, no whip: 480 (yikes!)
This tastes so good, and is 340 calories less than what you’ll get at Starbucks. For me, it’s a no-brainer.

How to Roast a Pumpkin:
1. Choose a small, 3-4 pound pumpkin. Smaller ones are supposed to be sweeter.
2. Wash away any dirt from the outside.
3. Cut the pumpkin in half and scoop out the seeds
4. Lay the pumpkin face side down in a large baking dish.
5. Pour a little water into the dish so it’s about ¼ inch deep.
6. Bake for 45-60 minutes in a 350 degree oven. Bake time depends on size, it should be very soft when poked with a fork.
7. Scoop out the insides and throw away the skin.
8. Store in an airtight container for up to 5 days in the refrigerator until you’re ready to use.

Ginger Pumpkin Butternut Squash Soup
vegan, makes about 6 cups

1 cup canned organic pumpkin (or use fresh roasted if you have on hand)
4 cups butternut squash cubes
1 Tbsp ginger powder
1/3 cup grade B maple syrup
2 Tbsp vegan buttery spread (add more for a richer, more buttery soup)
1/2 tsp sea salt
1/4 tsp cinnamon
4 leaves fresh sage, torn
1/2 cup+ plain organic soy milk (or other non-dairy milk)

To Make:

1. Add 4 cups of water to a large pot. Bring to boil. Add in butternut squash cubes and a pinch of salt. Boil until squash is tender, but not falling apart.

2. Drain the squash and add to a high speed blender. Add in the pumpkin, spices, and all the remaining ingredients. For the soy, start with 1/2 cup and keep adding until your soup reaches your desired thickness.

3. Blend. Serve immediately - warm. Or you can simmer on the stove until ready to serve. Garnish with fresh sage leaves.
Enjoy!

Added October 21, 2011: We have been putting pumpkin in everything we can! French toast and pancakes are favorites, you have to try it. Just add a couple tablespoons of pureed pumpkin to the egg mixture on French toast or to the pancake batter. And send me any other recipes you have, we are pumpkin obsessed lately!

Book Recommendation: Superfoods Rx by Steven Pratt, M.D. and Kathy Matthews. Copyright 2004
Pumpkin soup: (http://kblog.lunchboxbunch.com/2011/10/ginger-sage-butternut-squash-pumpkin.html)

SUPERFOODS

I’ve decided to do a little “mini-series” of blogs on superfoods. Superfoods are foods that are nutrient dense and low in calories. They have great health benefits including lowering cholesterol, lowering your risk of diabetes, heart disease and some cancers, promote a healthy digestive track, can boost the immune system and promote overall good health. We see articles all the time on superfoods, and most likely you can name a few off the top of your head, but are you actually adding them to your diet? While you might see a lot of “top 10” lists, or some variation, there are actually a bunch of foods that you could consider a superfood, which is great because it gives you some options. We all know about blueberries and green tea, so I will try to give you those that you might not think to add to your diet or just don’t know how to prepare. I will also provide you with nutrition data and benefits of the particular food. Some of these will be new to my diet, too, so I will try to provide you with easy recipes and ways to prepare them.

First, though, let’s talk about water. If there is one thing that most people can easily change in their diet, it is how much water they drink. There are many recommendations on how much to drink. The most common is at least 8 glasses a day, but this might not be enough. Another recommendation is half your weight in ounces. So someone weighing 200 pounds would drink 100 ounces of water. I like this one better. But everyone is different and needs different amounts. You will need to drink more if you’re active, in warm weather, pregnant or breastfeeding, fighting an illness, etc. Try to keep track of your water intake for a couple days to see if you’re on track. You should drink enough water so that you rarely, if ever, feel thirsty and your urine is fairly clear. Follow these two indicators and you’ll get an idea of what your own body needs. I recommend drinking nothing but water or unsweetened tea. I usually drink about 48 ounces of water first thing in the morning to flush toxins out, and then continue to drink water throughout the day. Even mild dehydration can make you feel tired and without energy.

So start drinking that water and I’ll be posting some good recipes with superfoods and we’ll all be a little bit healthier!

Quinoa Pilaf with Caramelized Onions and Toasted Pecans

Quinoa is called a “super grain” because it is a great source of protein. It contains all nine essential amino acids, making it a complete protein. Quinoa is a good source of manganese, magnesium (which may help people who suffer from migraines), iron, copper and phosphorus. It has antioxidant properties, is high in fiber and has a host of other health benefits.

Quinoa has a great texture and a slight nutty flavor. Quinoa needs to be rinsed before cooking to remove a bitter protective coating called saponin. This recipe went great with the whole chicken I roasted, which I might have to post the recipe for as well because it was delicious. This can also be served as a main course for a vegetarian dinner.

Quinoa Pilaf with Caramelized Onions and Toasted Pecans

¼ cup chopped pecans
3 tablespoons extra-virgin olive oil
2 medium onions, diced
1 medium red bell pepper, stemmed, seeded and diced
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1 ½ cups quinoa, rinsed in a fine strainer under cold running water
3 cups water
¼ cup minced fresh parsley leaves
Salt and freshly ground black pepper

1. Place the pecans in a large sauté pan over medium heat. Toast, shaking the pan occasionally to turn the nuts, until fragrant, about 4 minutes. Set the pecans aside on a plate.

2. Add the oil to the empty pan, raise the heat to medium-high, and heat briefly. Add the onions and bell pepper and cook, stirring occasionally, until softened and beginning to brown, about 5 minutes. Stir in the cinnamon and ginger and stir-cook until fragrant, about 30 seconds. Add the quinoa and stir-cook until toasted, about 1 minute.

3. Carefully add the water to the pan-it will sputter-and bring to a boil. Reduce the heat, cover, and simmer gently until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes. Stir in the parsley and toasted pecans and adjust the seasonings, adding salt and pepper to taste. Serve immediately.

Sources:
A Year in a Vegetarian Kitchen by Jack Bishop
The World's Healthiest Foods, www.whfoods.org

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.