1 tbsp. unrefined sesame oil (or any heart healthy oil)
1 large onion, chopped
1 medium carrot, chopped
2 stalks celery
3-4 cloves garlic
1 ½ tsp grated fresh ginger
2 apples, chopped (whatever you have on hand)
2 ½ cups butternut squash
5 cups vegetable broth (low sodium-I like Imagine brand)
2 cups black beans, presoaked
½ stick of kombu (a sea vegetable)
1 ½ tsp. cumin
¾ tsp. cinnamon
¾ tsp. sea salt
3 cups water
Bring a large skillet to medium heat. Sautte in olive oil, the onion, carrot, celery, garlic, and ginger for about 2-3 minutes—enough to let them sweat-do not let the garlic burn!:) Then in a crock-pot (or very large pot), add the remaining ingredients for about 8 hrs (not 5). Serve with a dollop of goat cheese, a whole grain roll with a salad.
I made this soup for our Small Group's Progressive Dinner. I was in charge of soup and salad. When in the crock-pot, the aromas were sooo calming! I do not know that it was popular... for one thing, most people aren't on the healthy train (especially men in general, but mostly, the soup flavors just didn't seem to come together just yet. I originally said 4-5 hours in the crockpot, but I think 8 hours would be better. I came home after the last house and for one thing my house smelled AMAZING... anyway, I took a peek at the soup and it was darker, taking on the color of the black beans... then I took a sip--then a bowl. It was just so good. Perfect with that whole grain harvest roll and goat cheese! Boy--I have eaten way too much tonight...YMCA, here I come!
Yum Fact: Kombu is a sea vegetable that helps to tenderize cooking dried beans (in liquid of course). This helps the beans release their gas while cooking so that when you eat them, you aren’t gassy! Aside from that benefit, Kombu is loaded with Iodine, minerals, and protein. The Japanese really use this vegetable in their cooking (stews, soups, stir-fries…etc). Kombu and other sea vegetables like Wakame could be considered as “tumor inhibitors”. Per the FDA, the minerals in these vegetables have been known to rid your body of radioactive materials (i.e. strontium 90 and cadmium). They are also anti-inflammatory, antiviral, reduce blood pressure… the list goes on. I ordered Kombu from Eden Foods, but I did see them in our local health food store, the Health Nut. (kombu info taken from www.edenfoods.com and The Kind Diet, by Silverstone).
Thursday, December 17, 2009
Wednesday, December 16, 2009
Natural Peanut Butter
Can I just say I have an addiction to peanut butter? I mean, I am not talking about that Jiffy-Peter Pan kind with loads of sugar, sodium, and hydro oils. I am talking about the "stir kind", unsalted without sugar kind. Krema is a great brand and one of my favorites, but I don't see it at Kroger anymore. In Canada, I was really into their Kraft version... but now, my new favorite is Arrowhead Mills... I mean I opened up the stinkin' jar yesterday and let me just say, the jar is about 1/4 full... as of right now. It is only 10:00 pm and I am about to watch a movie with my husband... and I just do not think I will have any leftover for tomorrow. Seriously. Help me! :)
Peanut Butter is good...
-melted for about 20 seconds and tossed in popcorn.
-stirred in ice cream (Purely Decadent is my fav: http://www.turtlemountain.com/products/purely_decadent_Coconut_Milk.html)
-with waffles, pancakes
-smoothies
-with veggies and fruits
-in between my sons Snackimal Wheat-free Oatmeal cookies
-in salad--seriously Thai-ish!
-on a spoon with a dash of cinnamon, and a cup of ginger tea--this is my favorite
Please tell me how you take your peanut butter... And don't get me started on other nuts... I am nuts over nuts (and seeds alike!)
Peanut Butter is good...
-melted for about 20 seconds and tossed in popcorn.
-stirred in ice cream (Purely Decadent is my fav: http://www.turtlemountain.com/products/purely_decadent_Coconut_Milk.html)
-with waffles, pancakes
-smoothies
-with veggies and fruits
-in between my sons Snackimal Wheat-free Oatmeal cookies
-in salad--seriously Thai-ish!
-on a spoon with a dash of cinnamon, and a cup of ginger tea--this is my favorite
Please tell me how you take your peanut butter... And don't get me started on other nuts... I am nuts over nuts (and seeds alike!)
Flour Sub Guide
I am always looking for new ways to perk up a recipe--especially when it comes to changing up the flours. When it calls for white, I like to try whole wheat, soy, oat...etc, or just a plain mixture of a few. With that said, I have made some crazy concoctions that have turned out tasty and others that... hmmm, were not so much!:) Different flours have different consistencies and some stick better than others, so you really need to make sure you mix up the right flours to avoid a super dense bread (I actually love dense bread) or avoid a muffin that falls apart (soy). Per Clean Eating issue, Jan/Feb 2010 issue, the guide below is great.
So if your recipe calls for 1 cup whole wheat, do this...
Spelt:
1 cup of spelt
Oat:
Quick breads: ½ cup of oat flour + ½ cup of whole wheat
Biscuits & Yeast Rolls: ¼ cup oat flour + ¾ cup whole wheat
Quinoa:
Non-yeast recipes: 1 cup quinoa flour
Yeast breads: ½ cup quinoa flour + ½ cup whole wheat
Millet:
Cornbread, cookies, flatbreads, & pancakes: ½ millet four + ½ cup whole wheat
Biscuits and yeast rolls: ¼ cup millet flour + ¾ cup wheat flour
Kamut:
1 cup Kamut flour
Buckwheat:
½ cup Buckwheat flour + ½ cup whole wheat
Yeast breads: 1/3 cup buckwheat flour + 2/3 cup whole wheat
Brown Rice:
¼ cup brown rice flour + ¾ cup whole wheat
Almond:
¼ cup almond flour/meal + ¾ wheat flour
If you have an allergy to wheat, I encourage you to experiment with the flours that can sub fully with whole wheat. For example, if you want to try almond flour and don’t want to use the whole wheat portion, try ¼ almond flour as the above guide indicates and then add ¾ cup of Kamut…. I hope that makes sense! Anyhow, please let me know if you try any of these subs… and pass on the recipe! Experiment and have fun! :)
So if your recipe calls for 1 cup whole wheat, do this...
Spelt:
1 cup of spelt
Oat:
Quick breads: ½ cup of oat flour + ½ cup of whole wheat
Biscuits & Yeast Rolls: ¼ cup oat flour + ¾ cup whole wheat
Quinoa:
Non-yeast recipes: 1 cup quinoa flour
Yeast breads: ½ cup quinoa flour + ½ cup whole wheat
Millet:
Cornbread, cookies, flatbreads, & pancakes: ½ millet four + ½ cup whole wheat
Biscuits and yeast rolls: ¼ cup millet flour + ¾ cup wheat flour
Kamut:
1 cup Kamut flour
Buckwheat:
½ cup Buckwheat flour + ½ cup whole wheat
Yeast breads: 1/3 cup buckwheat flour + 2/3 cup whole wheat
Brown Rice:
¼ cup brown rice flour + ¾ cup whole wheat
Almond:
¼ cup almond flour/meal + ¾ wheat flour
If you have an allergy to wheat, I encourage you to experiment with the flours that can sub fully with whole wheat. For example, if you want to try almond flour and don’t want to use the whole wheat portion, try ¼ almond flour as the above guide indicates and then add ¾ cup of Kamut…. I hope that makes sense! Anyhow, please let me know if you try any of these subs… and pass on the recipe! Experiment and have fun! :)
Monday, December 14, 2009
Breakfast Vegan Cookies
1 cup whole wheat flour
1 ½ cups muesli (Bob’s Red Mill my fav)
1/2 cup millet
1/2 cup pumpkin seeds, (or walnuts)
1/2 cup dried figs, chopped
1 tablespoon cinnamon
A pinch sea salt
1/2 cup olive oil
2/3 cup agave
2/3 cup brown rice syrup
1 tablespoon vanilla extract
Preheat oven to 325 degrees.
Using a coffee grinder, blend the millet and pumpkin seeds until it is a powdery texture. In a large mixing bowl, add flour, oatmeal, ground millet and ground pumpkin seeds. Add figs, cinnamon and salt. Mix well.
In a second bowl, combine the oil, agave, brown rice syrup, and vanilla extract. Stir to blend together and then add to the wet ingredients. Stir all the ingredients together until it is all well incorporated. Add additional flour if you feel it’s runny. Use a tablespoon to scoop and drop dough a lined parchment paper cookie sheet. Bake for 10 to 15 minutes, or until a golden brown on top. Once cookies are done, let cool for 10 minutes and ENJOY! They make around 30 cookies.
Note: About 1/2 cup of Chocolate Chips, Carob Chips, or unsweetened shredded coconut would be a nice addition! This recipe was inspired by: http://vegweb.com/index.php?topic=28697.0. My son LOVES these. My husband, whom I have hard time shoving healthy treats down his throat, actually liked them... When I make them again, I think I may add about 1/4-1/2 cup of whole wheat flour (or some fun other flour like spelt). Enjoy!
1 ½ cups muesli (Bob’s Red Mill my fav)
1/2 cup millet
1/2 cup pumpkin seeds, (or walnuts)
1/2 cup dried figs, chopped
1 tablespoon cinnamon
A pinch sea salt
1/2 cup olive oil
2/3 cup agave
2/3 cup brown rice syrup
1 tablespoon vanilla extract
Preheat oven to 325 degrees.
Using a coffee grinder, blend the millet and pumpkin seeds until it is a powdery texture. In a large mixing bowl, add flour, oatmeal, ground millet and ground pumpkin seeds. Add figs, cinnamon and salt. Mix well.
In a second bowl, combine the oil, agave, brown rice syrup, and vanilla extract. Stir to blend together and then add to the wet ingredients. Stir all the ingredients together until it is all well incorporated. Add additional flour if you feel it’s runny. Use a tablespoon to scoop and drop dough a lined parchment paper cookie sheet. Bake for 10 to 15 minutes, or until a golden brown on top. Once cookies are done, let cool for 10 minutes and ENJOY! They make around 30 cookies.
Note: About 1/2 cup of Chocolate Chips, Carob Chips, or unsweetened shredded coconut would be a nice addition! This recipe was inspired by: http://vegweb.com/index.php?topic=28697.0. My son LOVES these. My husband, whom I have hard time shoving healthy treats down his throat, actually liked them... When I make them again, I think I may add about 1/4-1/2 cup of whole wheat flour (or some fun other flour like spelt). Enjoy!
Friday, December 11, 2009
List of Produce-Dirty Dozen to the Clean 15-thanks EWG
The Enviromental Working Group is a GREAT organization that fights for our health and enviroment--especially when it comes to chemicals in our foods, cell phones... just all around us. You would be surprised! I encourage you to look at their site. In the meantime, check out this very handy list of produce you should buy organic and produce you can get by without buying organic. I am a big proponent of going organic all the way, but if your budget does not allow for this, at least there are "lesser evils" to choose from. Check it out: http://www.foodnews.org/EWG-shoppers-guide-download-final.pdf
Thursday, December 10, 2009
Bok Choy and Collard Greens Miso Soup
1/4 cup of red onion, cut into large dice
1 whole scallion (with roots), sliced thinly on a diagonal
1 tsp. of shoyu (Nama Shoyu is what I used)--or to taste
1/2 of cubed sweet potatoes (with skin)
2 collard green leaves, chopped (about 1/4 cup or so)
2 large bok choy leaves and the white part, chopped
1 tsp of good miso (Eden is a great brand)
Bring 2 1/2 cups of water to boil in a medium pot, then lower the heat, and add the onions and scallions. Let this simmer while you wash and cut up the other veggies. Add the shoyu. Then, first add the sweet potatoes, let this simmer for 5 minutes. Then add the rest of the veggies. While keeping the soup on a simmer mode, in a separate cup, stir the miso with a little bit of the broth from the soup so it dissolves--and then add it all to the soup. Stir and let it simmer a little more so that the miso flavor takes over... and then remove it from the heat (the Miso enzymes will be "killed" if you boil it).
-This soup was inspired by a Clean Eating Magazine recipe with sweet potatoes and kale along with Alicia Silverstone's Dandelion, Bok Choy Miso soup. It is REALLY good. I made it and served an oven-toasted piece of sprouted grain tortilla (Ezekiel) with a drizzle of olive oil for about 10 minutes at 400 degrees. So yummy... a nice light lunch to cozy me up on a cold winter's day!
Yum Fact: Miso is fermented soy or barley (and other grains) that is made into a paste. It is high in sodium, so you really got "measure" your taste buds when using it. Usually, a teaspoon is used per cup of water. Since it is unpasteurized, it has good bacteria-live enzymes that help with digestion. As Sliverstone compares, "miso is like the yogurt without the dairy." Keep in mind that miso in most restaurants and pre-packaged packets of miso have pasteurized versions that are not as beneficial to you. (miso info taken from, The Kind Diet-Alicia Silverstone)
1 whole scallion (with roots), sliced thinly on a diagonal
1 tsp. of shoyu (Nama Shoyu is what I used)--or to taste
1/2 of cubed sweet potatoes (with skin)
2 collard green leaves, chopped (about 1/4 cup or so)
2 large bok choy leaves and the white part, chopped
1 tsp of good miso (Eden is a great brand)
Bring 2 1/2 cups of water to boil in a medium pot, then lower the heat, and add the onions and scallions. Let this simmer while you wash and cut up the other veggies. Add the shoyu. Then, first add the sweet potatoes, let this simmer for 5 minutes. Then add the rest of the veggies. While keeping the soup on a simmer mode, in a separate cup, stir the miso with a little bit of the broth from the soup so it dissolves--and then add it all to the soup. Stir and let it simmer a little more so that the miso flavor takes over... and then remove it from the heat (the Miso enzymes will be "killed" if you boil it).
-This soup was inspired by a Clean Eating Magazine recipe with sweet potatoes and kale along with Alicia Silverstone's Dandelion, Bok Choy Miso soup. It is REALLY good. I made it and served an oven-toasted piece of sprouted grain tortilla (Ezekiel) with a drizzle of olive oil for about 10 minutes at 400 degrees. So yummy... a nice light lunch to cozy me up on a cold winter's day!
Yum Fact: Miso is fermented soy or barley (and other grains) that is made into a paste. It is high in sodium, so you really got "measure" your taste buds when using it. Usually, a teaspoon is used per cup of water. Since it is unpasteurized, it has good bacteria-live enzymes that help with digestion. As Sliverstone compares, "miso is like the yogurt without the dairy." Keep in mind that miso in most restaurants and pre-packaged packets of miso have pasteurized versions that are not as beneficial to you. (miso info taken from, The Kind Diet-Alicia Silverstone)
Wednesday, December 9, 2009
Vegetarian or not...
I consider 2001 being the year where my eyes opened to food--and my love for GOOD, natural foods was really born. I attribute this wake-up call to Prevention magazine... At that time, I cut out simple carbs-sugar and white flours and meat. I did not really know it back then, but I was pretty much on a plant-based diet--again, unintentionally. Though, back then, I wasn't doing it for the animals... I was doing it for myself--keep reading:).
Anyhow, I moved to the U.S. from Panama back in 1999 to attend university and was introduced to colorful, sweet, fried foods I had never really had. I was even introduced to sweet mocha lattes (thank you Drowsy Poet!). The cafeteria and the grocery store had HUGE, bright colored fruits. One day during my sophomore year in college, I saw a picture of my fat self and wondered what happened to me. I was never into weighing myself or trying to be skinny-- I looked horrible and chubby. It is hard to say how much weight I had gained, but I would guess it was 25-35 pounds. It just did not look natural on me. I was eating way to many processed foods! Well, once my eyes were opened, I began on the quest on seeking natural, organic ways of eating... Well, when I got pregnant, I gained whopping 60 pounds (I cheated a little), but I can say I HATED the texture and taste of all meats! My son is now 17 mos and I am still working it off, and I tell ya, it's been a long, on-going journey. I must say there was one occasion when I was pregnant where I craved a big juicy burger and caved in, to not feel good later! Anyhow, I have eaten and not eaten meat for many years and now---really, in the past, not for any grand reason. Meat was always expensive, especially organic meats--at least this was the major reason when I got married in 2007.
Now, this past year, I have had some more time to read on health and food (my favorite thing to do). I was exposed to Tosca Reno's Eat Clean diet book, to the magazine Clean Eating. In the past few months, I have read The Skinny B___ and Skinny B___ in the Kitch (lack of manners in these books, but good info), The Flexetarian Diet, The Kind Diet, Crazy Makers, saw Food, Inc. and the list goes on. In those readings, I was exposed to the cruel conditions of our livestock (for feed) and read gory stories on how they are killed and/or injected with not-so-good for ya kind of shots. Now, I am all about the dominion over animals--certainly and in the book of Luke, Jesus calls for a fat calf to be killed for feed to celebrate a special moment, but I can't look at eating meat the same way again with the way our meat is handled in these modern times. In fact, it seems that Americans eat meat way too much. Shouldn't it be for special occasions, like in the NT? Maybe our created need for meat all the time has caused the government to subsidize our meat and farming industries because of our demand for grilled steaks, pot roasts and roasted chickens every day... maybe why that's why the demand for bigger and better chicken breasts is out there--injected with hormones, crammed in a cage sitting in poop! SICK--I know, I have such a sensitive mind! It makes me not want to eat meat... And, really don't get me started on the diseases related to a heavy hormone-induced meat diet!
With that said, I am not sure were I stand on the "veg" issue, but I do know that I want to trust my food and know where it comes from. If you see me not eating meat when I am out, it's because I don't trust it. If you see me not eating meat in my home, it's because the organic chicken was expensive. If you see me not eating meat when the organic option is available, it's because I can't get those images of killing out of my head... yet? Where do I stand... not sure just yet, but I will say, it has been an enlightening experiencing reading about a topic, that I never thought would interest me--especially since I stupidly believed that this lifestyle typically fell on people who do not share the same worldview as me. Stupid me.
PS. Did you know that a pig has an IQ of a 3 year old kid--cool AND SO cute, huh!?... I want one now, as a pet, not as a grilled loin! :) My husband is not on board with that, LOL!
Anyhow, I moved to the U.S. from Panama back in 1999 to attend university and was introduced to colorful, sweet, fried foods I had never really had. I was even introduced to sweet mocha lattes (thank you Drowsy Poet!). The cafeteria and the grocery store had HUGE, bright colored fruits. One day during my sophomore year in college, I saw a picture of my fat self and wondered what happened to me. I was never into weighing myself or trying to be skinny-- I looked horrible and chubby. It is hard to say how much weight I had gained, but I would guess it was 25-35 pounds. It just did not look natural on me. I was eating way to many processed foods! Well, once my eyes were opened, I began on the quest on seeking natural, organic ways of eating... Well, when I got pregnant, I gained whopping 60 pounds (I cheated a little), but I can say I HATED the texture and taste of all meats! My son is now 17 mos and I am still working it off, and I tell ya, it's been a long, on-going journey. I must say there was one occasion when I was pregnant where I craved a big juicy burger and caved in, to not feel good later! Anyhow, I have eaten and not eaten meat for many years and now---really, in the past, not for any grand reason. Meat was always expensive, especially organic meats--at least this was the major reason when I got married in 2007.
Now, this past year, I have had some more time to read on health and food (my favorite thing to do). I was exposed to Tosca Reno's Eat Clean diet book, to the magazine Clean Eating. In the past few months, I have read The Skinny B___ and Skinny B___ in the Kitch (lack of manners in these books, but good info), The Flexetarian Diet, The Kind Diet, Crazy Makers, saw Food, Inc. and the list goes on. In those readings, I was exposed to the cruel conditions of our livestock (for feed) and read gory stories on how they are killed and/or injected with not-so-good for ya kind of shots. Now, I am all about the dominion over animals--certainly and in the book of Luke, Jesus calls for a fat calf to be killed for feed to celebrate a special moment, but I can't look at eating meat the same way again with the way our meat is handled in these modern times. In fact, it seems that Americans eat meat way too much. Shouldn't it be for special occasions, like in the NT? Maybe our created need for meat all the time has caused the government to subsidize our meat and farming industries because of our demand for grilled steaks, pot roasts and roasted chickens every day... maybe why that's why the demand for bigger and better chicken breasts is out there--injected with hormones, crammed in a cage sitting in poop! SICK--I know, I have such a sensitive mind! It makes me not want to eat meat... And, really don't get me started on the diseases related to a heavy hormone-induced meat diet!
With that said, I am not sure were I stand on the "veg" issue, but I do know that I want to trust my food and know where it comes from. If you see me not eating meat when I am out, it's because I don't trust it. If you see me not eating meat in my home, it's because the organic chicken was expensive. If you see me not eating meat when the organic option is available, it's because I can't get those images of killing out of my head... yet? Where do I stand... not sure just yet, but I will say, it has been an enlightening experiencing reading about a topic, that I never thought would interest me--especially since I stupidly believed that this lifestyle typically fell on people who do not share the same worldview as me. Stupid me.
PS. Did you know that a pig has an IQ of a 3 year old kid--cool AND SO cute, huh!?... I want one now, as a pet, not as a grilled loin! :) My husband is not on board with that, LOL!
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