So Good, So Good

I've been watching a lot of The Tonight Show Starring Jimmy Fallon, but "so good, so good" really fits this recipe. It's actually delicious and has the ability to be as spicy or mild as you'd like.

Vegetarian Korma from www.allrecipes.com

Makes servings USMetricAdjust Recipe (Help)

• 1 1/2 tablespoons vegetable oil 
• 1 small onion, diced                                          
• 1 teaspoon minced fresh ginger root
• 4 cloves garlic, minced
• 2 potatoes, cubed
• 4 carrots, cubed                                                
• 1 fresh jalapeno pepper, seeded and sliced
• 3 tablespoons ground unsalted cashews
• 1 (4 ounce) can tomato sauce
• 2 teaspoons salt                                                   
• 1 1/2 tablespoons curry powder
• 1 cup frozen green peas
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 1 cup heavy cream 
• 1 bunch fresh cilantro for garnish

Directions

1. Heat the oil in a skillet over medium heat. Stir in the onion, and cook until tender. Mix in ginger and garlic, and continue cooking 1 minute. Mix potatoes, carrots, jalapeno, cashews, and tomato sauce. Season with salt and curry powder. Cook and stir 10 minutes, or until potatoes are tender.
2. Stir peas, green bell pepper, red bell pepper, and cream into the skillet. Reduce heat to low, cover, and simmer 10 minutes. Garnish with cilantro to serve.

Ground cashews? I thought that would be too much like flour, so I chopped them quite a bit. I think the dish would be good with larger cashew pieces as well. 

I felt like such a chef making this meal. Wasn't it beautiful while adding the ingredients? :)

Did I mention that this is so good? I used way less salt than called for, yellow peppers since I had those in the house, and based on some of the reviews I used coconut milk instead of heavy cream. I added the coconut milk in step 1 (another recommendation in the reviews) to help the potatoes cook. Ten minutes is not nearly long enough for that. I didn't have fresh cilantro either, but I served the meal with whole-wheat naan bread and brown rice. Yum. My son and I both really enjoyed this. The sad part is that Ron is out of town and not even here to be official taste tester! We have plenty of leftovers, so maybe he can have some tonight when he returns. The nutritional information on the allrecipes page shows tons of sodium, but mine is pretty low. Check your tomato sauce and also your frozen peas. Yes, sometimes, salt is added to frozen veggies! Good ingredients make a recipe good.

Here's the tomato sauce I use. If you don't mash your own tomatoes, this is the next best thing!

Action Item: I think I've said this before, but try allrecipes.com if you haven't already. I found this recipe using the "search by ingredient" option. I had yellow bell peppers and potatoes in the house that needed to be used, so I searched just with those two ingredients.

For Further Reading: I like to use Sun Brand Madras Curry Powder, but you can make your own if you don't have a favorite. Lots of recipes are out there, here's one to try.

(Patsy, if you've read this far... is this similar to the curry dish you made us long ago? It was one of Ron's favorites!)

Medicine

Think about how good you feel when you've fueled your body properly. Then think about how you feel after eating poorly. Are those bad-mood, tired, achy days from poor food/beverage choices? I know mine are. If you have the choice, don't let poor nutrition keep you from an active, healthy life!

National Pistachio Day

Pistachios are a great on-the-go snack (or even a stay-at-home snack!) You can add them to so many different recipes as well.

Take a look at this appetizer from The California Pistachio Commission:

Brie and Pistachios
8 ounces softened Brie (Camembert cheese can also be used)
1/2 cup coarsely chopped, roasted/salted California pistachios
1 loaf French bread baguette, sliced

1. Generously spread softened Brie cheese on wedge-shaped slices of French bread baguette.
2. Top with chopped California pistachios for an elegant, yet simple appetizer or snack.

You knew I would add this. Try to find a yummy multi-grain bread and eat these in moderation. That's what makes these a a great appetizer. Make them, take them to a party and that way you only enjoy one or two!

 

(From American Pistachio Growers) A one-ounce serving of pistachios (about 49 nuts) contains a host of vitamins, minerals and other nutrients bodies need to function and stay healthy. And all for about 160 calories. One ounce of pistachios provide:

• More dietary fiber (3 grams) than 1/2 cup of cooked broccoli
• Six grams of protein – the same amount as 1 ounce of soybeans
• Good’ fat—7 grams of monounsaturated and 4 grams of polyunsaturated fats, which are considered heart healthy
• Less than 2 grams of saturated fat
• Phytosterols, which may decrease the risk of heart disease
• As much potassium as 1/2 of a large banana
• Vitamin B6
• Copper
• Thiamin
• Phosphorous
• Manganese
• No cholesterol
• No trans fat

Pistachios also have more antioxidant power per 100 grams than blueberries, blackberries, garlic, and pomegranate juice.

Lutein, an antioxidant found in green and yellow vegetables, is also found in pistachios. This antioxidant has been widely studied and shown to support eye health. Pistachios have more lutein in them than any other nut


Action Item: Eat pistachios as your snack today and celebrate... It's National Pistachio Day!

For Further Reading: Cooking with Pistachios (TONS of recipes here)

Nooch

Nooch is the nickname for Nutritional Yeast. Thought "nooch" might garner more initial interest until you learn more and even "nutritional yeast" will sound yummy.

I've heard a lot about nutritional yeast, have friends who talk about using it in meals or sprinkling it on popcorn, but I've never stopped to investigate for myself. Today I did. Now it's on my shopping list for my next trip to the store.

What is Nutritional Yeast? Yellow in color and with a nutty cheesy flavor, nutritional yeast is a great addition to any kitchen. It's loaded with vitamins and minerals and naturally low in fat. Nutritional yeast is a delicious way to infuse flavor in a variety of meals. Soups, salads, casseroles, popcorn and dips are but a few dishes that can benefit from a nutritional yeast makeover. It will improve the flavor when added to a dish, and increase its health benefits.

Nutritional yeast is also the only reliable food source of vitamin B12, so if you're vegan, it's a good idea to add some to your food regularly. (from Livestrong.com and About.com)

Where/How to Buy It: Nutritional Yeast comes packaged in bags, containers or in bulk bins at some stores.

Nutritional Information: Here's what really caught my attention. Though this info varied slightly from label to label that I looked viewed, take a look at this...

 

For one heaping tablespoon:

60 calories

1g fat

4g fiber

8g protein

5mg sodium

and full of vitamins and minerals!

Action Item: Yes, you guessed it. Add this to your shopping list today. Store it in an airtight container and it lasts a long time!

For Further Reading: Nutritional Yeast: Health Benefits, Tips and a Recipe and What Are the Benefits of Nutritional Yeast Flakes?

Blueberry Scones

Here's a delicious, kid-approved recipe from Parents Magazine for blueberry scones. I've made these twice and now that I've pulled out the recipe, maybe I'll make them again tomorrow morning! These are also good for guests or a special Sunday brunch.

This recipe says that it has half the fat of typical scones, plus whole grains to boot! I only made a couple of changes to our scones as you'll see below.

Ingredients

• 1 cup whole wheat flour
• 1/2 cup plus 2 Tbs. old fashioned oats, divided
• 1/2 cup packed brown sugar (of course, I used a little less because you'll probably add jam to the finished scone!)
• 1 tsp. baking powder
• 1/2 stick unsalted butter (1/4 cup), frozen
• 1 egg, beaten
• 1/3 cup light sour cream (plain Greek yogurt is a healthier substitute)
• 1 tsp. vanilla extract
• 1 cup fresh blueberries
• 1 Tbs. coarse sugar

Make it

1. Preheat oven to 350 degrees and line a baking sheet with parchment. In a bowl, mix flour, 1/2 cup oats, brown sugar, and baking powder. Grate butter into flour mixture using the largest holes of a box grater; mix.
2. In a small bowl, whisk egg, sour cream and vanilla. Stir in berries. Gently stir liquid mixture into flour mixture until just combined. Use your hands to bring dough together. Refrigerate 15 minutes if sticky.
3. Mix remaining 2 Tbs. oats with coarse sugar. Sprinkle half of it over a cutting board. Form dough into two 4-inch rounds using your hands. Set them in oat mixture, press lightly. Top with remaining oats and sugar.
4. Cut rounds into six wedges each. Set on cookie sheet at least one inch apart; bake for 24 to 26 minutes.

Active time: 20 minutes
Total time: 45 minutes
Makes: 12 scones

Nutrition per scone: 144 calories; 3g protein; 5g fat (3 g saturated fat); 22 carbs; 11g sugar; 2 g fiber; 1mg iron; 45mg calcium; 54mg sodium.


Action Item: Try this recipe with frozen blueberries (try to find the small tasty wild blueberries if you can) until it's blueberry season. Usually starts around May and then lasts almost all summer long! Yay, for blueberries.

For Further Reading: 'Superfoods' Everyone Needs

Cherimoya

This fruit is new to me. Anyone else? I've never heard of it, and don't think I've seen it in the store before. After reading the description, it's worth giving it a try! Probably not all the time, because it only grows in southern CA it seems.

Here's what I read in Vegetarian Times that made me so interested:

Don't let cherimoya's reptilian appearance deter you; this tropical fruit tastes like a cross between pineapple, mango, coconut and vanilla.

PICK: Choose cherimoya that are uniformly green, heavy for their size, firm and free of cracks or soft spots. Ripen the fruit at room temperature away from direct sunlight until it begins to darken and yield to slight pressure like an avocado, says George McMangle, of Grove Stand in Fallbrook, Calif. Once ripe, eat promptly or store in the fridge for no more than three days, he advises.

Fun Fact: With its sweet, white flesh and velvety texture,
cherimoya is also called custard apple.

PREP: To serve, McMangle suggests slicing the fruit in half, discarding the seeds, and scooping out the custard-like flesh with a spoon. Alternatively, peel with a paring knife, and cut the flesh into cubes for salads, or puree and use in tarts, pancake batter, puddings, or quick breads. "The creamy texture is also ideal for making sherbet, ice cream, and smoothies," McMangle adds.

TRY THIS:

• Place cherimoya pulp in a blender along with a coconut beverage, silken tofu, cashew butter, vanilla extract and ice cubes; whirl into a tropical-tasting smoothie.
• Simmer together steel-cut oats, cherimoya puree, almond milk, ground ginger, and cinnamon for a hearty breakfast bowl.

My mouth is watering thinking of this delicious fruit! The only problem is that to get it in the rest of the US, that's a lot of traveling and cost. Not good for the environment or for your wallet.


Action Alert: If you run across one at the store, in a restaurant or while traveling, give it a try!

For Further Reading: Kitchen Dictionary: Cherimoya Fruit and Cherimoya Fruit Nutrition Facts

Dogs Eat Veggies Too

Not my dog, but looks like our dear Tobasco
who died a few years ago!

I've been toying with the idea of making homemade dog food; I've done a little research and spoken with friends who make or have made their own. Part of the reason is because we make some much waste with fruits and vegetables - I compost as much as I can, but not being much of a gardener I run out of places to put the compost-like substance I create! If it was higher quality, I would share with all the neighbors. I digress. The next best thing I decided would be not to create so much to put in the compost bin. If I can divert some small bits of veggies and fruit to our dog's bowl that will solve our problem.

Our son must have heard me discussing this, because I walked into the kitchen the other day and he was smashing dog treats to mix with cut carrots. He told me "put this on your blog, Mom."

Since I had already researched this a little, I ran to get my "safe foods" list. So we added a little pumpkin puree that was in the fridge (and may go bad before I use it.) Then chopped apples from a half-eaten apple my son had decided he didn't want earlier in the day. Get the picture... there's always a little of this and a little of that around the kitchen. If you don't make smoothies, then the dog may appreciate the food!

We put everything into a blender, added a little water to get it to mix. I think my blender/food processor is on it's last legs after too many batches of peanut butter! Anyway, we added it to his food and he gobbled it up. Not to be gross, but I waited a few days to post this just to make sure he didn't get sick or leave unhappy poop all over the yard. So far so good!

Lots of foods are safe for dogs. Lots of foods are not. Be sure to only feed them fresh fruits and vegetables, not processed foods or foods with added salt, sugar or sauces. Dogs can also eat rice, other grains, beans and plain meat.

Here's the best link I've found. This person is not a vet, but has done lots of research! If you search for homemade dog food, you'll find tons of options. Just be sure to double-check the information.

So far we've discovered that our dog does not like carrots. Unless they are too small to detect. He will pull out every carrot bit otherwise and leave it beside his food bowl. At this point, I'm only supplementing his dog food when I have leftovers, but it's a win/win for the family.

Here are some food combos we've tried:

Apples, broccoli, spinach, black beans and carrots

Apples, water, pumpkin, treats - put it through a
blender and strainer!

Action Alert: Dogs need healthy food and exercise just like we do. (Cats too, but sorry I have no experience with them.) Store-bought food can be great. I was told to check the ingredients and make sure the first one is not grain. If the food is beef & rice for example, the first ingredient should be beef.

For Further Reading: 10 People Foods for Dogs and Dog-Approved People Foods (these lists are a little easier to get started with, the link above is great but almost overwhelming!) and How to Choose A Healthy Dog Food

Whole Wheat Penne with Roasted Cauliflower and Parsley Pesto

I see that many of you really like new recipes, so I tried another one for you last night. We rarely read a real newspaper anymore, but we do pick up a Summit Daily News when we're in Keystone, CO. So glad I did, because I found this recipe in the weekend insert. Cauliflower, pasta, beans... sounded yummy and something my son would enjoy too.

I did not make my own pesto this time (it looked like more than I wanted to do in one night), so I used store-bought basil pesto. It's not my favorite taste, so I'm looking forward to trying the recipe as it should be with parsley pesto. I also added a little garlic to our dish for some extra taste (since I didn't use olives either). Saying all that, I don't think I really "tried" this recipe... BUT it was still a really good dish. Thinking next time that it will be delicious! We especially enjoyed the roasted cauliflower; so much better than steaming it in my opinion.

Try it out and let me know how it works for you! If the Culinary Institute and Harvard School of Public Health give it thumbs up, it must be my culinary skills that are lacking :) Here's the recipe:

Everybody loves a hearty bowl of pasta, and this whole wheat penne dish is an excellent addition to a heart-healthy diet. Each year, The Culinary Institute of America and the Harvard School of Public Health bring health care professionals from across the nation to their Healthy Kitchens, Healthy Lives conference to help them help their patients to eat better. A favorite at the event, this dish features an abundance of vegetables and herbs, healthy fats and carbohydrates, fiber, nutrients — and deliciousness.

WHOLE WHEAT PENNE WITH ROASTED CAULIFLOWER AND PARSLEY PESTO

• 2 pounds cauliflower, sliced in 2-inch x 2-inch pieces
• Extra virgin olive oil, as needed
• Kosher or sea salt, as needed
• Ground black pepper, as needed
• 8 ounces whole wheat penne pasta
• 2/3 cup Parsley Pesto (recipe at right)
• ¾ cup oil-cured black olives (such as niçoise, kalamata or Cerignola), pitted and cut in half lengthwise
• 1 cup canned cannellini beans, drained and rinsed
• Crushed red pepper, as needed (optional)
• ¾ cup Asiago or Parmesan cheese, thinly shaved
• Fresh mint sprigs for garnish, as needed

Preheat the oven to 450 degrees F.
Brush both sides of the cauliflower with olive oil and season with salt and pepper. Arrange in a single layer on a baking sheet. Put in the oven and roast for 15 to 20 minutes, turning once, or until the cauliflower is nicely browned and tender.
In a large pot of lightly salted boiling water, cook the pasta until just al dente, about 9 minutes. Drain the pasta, reserving ½ cup of the cooking water. In a large warm bowl, add ½ cup of the pesto and some of the reserved hot water, stirring to create a sauce. Add the hot pasta along with the cauliflower, olives, beans, and crushed red pepper (if using); toss to coat with the pesto sauce. If the mixture seems dry, adjust by adding a small amount of the reserved hot water and the remaining pesto. Top with cheese and mint. Serve warm or at room temperature.

=========================

PARSLEY PESTO

• 3 cups packed fresh parsley leaves
• 2 teaspoons roasted garlic, chopped (see Chef's notes)
• 1½ tablespoons pistachios, almonds or pine nuts, toasted (see Chef's notes)
• 1½ tablespoons Parmesan or Asiago cheese, freshly grated
• Zest of 1 lemon
• ¼ cup plus 2 tablespoons extra virgin olive oil
• Kosher or sea salt, as needed
• Ground black pepper, as needed

In a food processor or blender, combine the parsley, garlic, pistachios, cheese, lemon zest and olive oil, and process until smooth. Season to taste with salt and pepper. Store, covered, in the refrigerator for up to 5 days or freeze for up to 3 months.

Chef's notes:
To roast garlic: Cut off the top 1/3 of a head of garlic. Place the garlic on a square of aluminum foil large enough to enclose it. Drizzle with a little olive oil, wrap the garlic in the foil and seal closed to make a pouch. Roast in a 400-degree F oven until tender, about 30 to 40 minutes.
To roast nuts: Arrange the nuts in a single layer on a sheet tray and place in a 350-degree F oven and roast for 5 to 7 minutes, until golden brown, checking frequently to prevent burning.
=========================
Yield: 6 servings
PER SERVING: 451 CALORIES, 15 g PROTEIN,45 g CARBOHYDRATES, 9 g FIBER, 24 g TOTAL FAT (6 g saturated fat), 721 mg SODIUM, 22 g CHOLESTEROL


Action Item: Try this recipe! It's a great, heart-healthy meatless dish.

For further reading: The Health Benefits of Cauliflower

Crunchy, (lightly) Salted Snacks

Sometimes I want a salty crunchy snack that's not crackers, which is usually my go-to. Here are some options that we really enjoy:

Simple Roasted Chickpeas - this is a recipe from allrecipes.com (be sure to read the reviews for helpful hints)

Bhuja Crunchy Seasoned Peas - first received these from my Mom, and now we order them online. Whole Foods and Sprouts stores carry this brand, but not the peas. (Our son adores these. He woke up one morning asking for freshly squeezed orange juice and peas for breakfast!)

Both of these snacks taste great while providing you with enough protein and fiber to satisfy your hunger and fuel your body. Here's another recipe for chickpeas that I ran across in eat well Lose Weight magazine but haven't tried yet:

Barbecue Spice Roasted Chickpeas
Prep: 5 minutes   Roast: 30 minutes
Oven: 450 degrees F

2 15-oz cans no-salt added garbanzo beans (chickpeas), rinsed and drained
1/4 cup olive oil
1 teaspoon barbecue spice
1 teaspoon paprika
1 teaspoon chili powder
¼ teaspoon garlic salt
¼ teaspoon celery salt
¼ teaspoon onion powder

Preheat oven to 450 degrees F. In a medium bowl combine garbanzo beans, oil, barbecue spice, paprika, chili powder, garlic salt, celery salt, and onion powder. Spread in an even layer in a 15x10x1-inch baking pan. Roast about 30 minutes or until browned and crisp, stirring once halfway through roasting. Cool completely. Makes 12 servings (¼ cup each).
Nutritional info per serving: 101 calories, 5g fat (1 g saturated fat), 0mg cholesterol, 122 mg sodium, 10g carbs, 0g sugar, 3 g fiber, 4g protein.

You can substitute with different spices in order to use less salt, use a different oil, or substitute peas for chickpeas; these recipes can be a good starting point to find just the right recipe that works for you and fits your dietary needs. Or, better yet, search online for more. Your likely to find the right fit! Crunchy peas and chickpeas can also be a great addition to your salads.


Action Item: Rethink your crunchy, (lightly) salted snacks! Can you make better choices?*

For further reading: Benefits of Chickpeas and The Protein in Chickpeas


* The recommendation for sodium intake is less than 2,300 mg/day for adults. This equals about one teaspoon of table salt. Most people consume far too much sodium through processed foods and table salt, therefore, this recommendation is set at an upper limit. Special populations including those diagnosed with high blood pressure or at risk for high blood pressure should limit sodium consumption to 1,500 mg/day. The minimum requirement of sodium for normal body function is about 500 mg/day.

Cinnamon

Ran across this in Runner's World and thought that we all need to make sure we're eating a little cinnamon!

"Cinnamon's sweet, warming flavor makes it a perfect winter spice. Some studies show it may play a role in helping prevent or treat diabetes by boosting the effect of insulin, which regulates blood sugar, but the findings are inconclusive. Researchers do know it has anti-inflammatory, antibacterial, and antioxidant properties.

Most of the cinnamon sold in the US is actually a cinnamon relative called cassia. It's a less expensive alternative to Ceylon, or "true cinnamon," which is harder to find. Ground cassia is dark reddish and slightly bittersweet, while Ceylon is buff in color and sweeter."

So pull out the cinnamon and add a pinch to your:

• coffee
• tea
• baked goods
• chili
• stews
• oatmeal
• orange veggies

Don't overdo it, please read the articles below for more information, but if you want to add a little flavor without sugar then reach for the cinnamon!

 
Action item: Let me know in the comment section how you use cinnamon! We could all benefit from some true and trusted advice.

For further reading: Cinnamon Health Benefits/Risks/Side Effects, Cinnamon Health Benefits, Benefits of Eating Honey and Cinnamon

Something to think about

I need to make this quick today, but I do want to share this with you. Think about this as you watch tv, listen to the radio and/or view advertisements every where you go.

Some legit foods do have commercials, but for the most part I think you will agree (or soon agree) that most of the rest should be ignored.

National Almond Day

Who knew it? The Almond has it's own special day.

Medical News Today says that almonds are packed with vitamins, minerals, protein and fiber, and are associated with a number of health benefits. Just a handful of almonds, approximately one ounce, contains one-eighth of our necessary daily protein.

Almonds may be eaten on their own, raw or toasted. They are also the ingredients of several different dishes. Almonds are available sliced, flaked, slivered, as a flour, oil, butter, or as almond milk.

The health benefits of almonds have been documented for centuries and modern research is backing up many of the claims - there any many goods reasons why you might want to consider including them in your diet.

So here are some ways I recommend to eat almonds:

• eat a handful (about 20-25) as a snack, perhaps pair it with an ounce of cheese 
• mix them with pretzels, chocolate chips and raisins
• use sliced almonds on your salad or in your oatmeal
• add them to smoothies
• eat almond butter on sandwiches
• drink almond milk
• grind them and use them as a coating on baked fish or chicken
• use almond flour when cooking

Be creative, I'm sure you have some great ideas too!

Food Network's Healthy Eats explains that a serving of almonds has 162 calories, 14 grams of heart-healthy unsaturated fat, and 6 grams of protein, and when snacking on almonds, portion control is key. One serving of almonds is 23 almonds, which equals 1 ounce, ¼ cup or about 1 handful.


Action Item: If you reach for a snack today, reach for delicious almonds!

For Further Reading: 9 Health Benefits of Almonds and Health Benefits of Raw Almonds and 10 Savory Almond Recipes

Travel Snacks

It's test time!

 

Taking a road trip or traveling on a plane is a good time to a) buy fast food, b) eat those cookies you've been thinking about, c) an easy way to skip calories until you get to where you are going, or d) none of the above.

 

You guessed it, none of the above! Traveling can require better planning skills and eating habits than your daily routine. The key is to plan ahead. If you don't have time to plan ahead at least make a plan so you don't find yourself standing in a convenience store grabbing anything to eat.

 

If you plan ahead, pack the same type of snacks you eat at home: pretzels, homemade muffins, crackers, fruit, raw veggies, dried fruit, peanut butter sandwich, cheese and granola bars. Sitting in the car or on a plane all day, you are not burning calories and do not need as much food. If you don't have time to pack food or no space to carry it, you can still find room for a few essentials like an apple and nuts. That way you won't be famished when you are buying food and you're brain can still make good decisions. You can purchase just enough food to supplement what you were able to pack. You can even make good decisions at a convenience store or airport... just skip the chips, chocolate and high sugar or salty items. If you're traveling, you probably don't want to show up at your destination feeling sluggish or sick.

 

If you pack or buy junk food, you're going to eat it. Often times while traveling, we eat when we are dehydrated or bored. Not because we're hungry. Ask yourself why you are eating before you start snacking.

 

Lastly, staying hydrated is key! This can ward off headaches, help you keep your energy level high and aid digestion.

 

Other good things to try:

• Do not wear tight pants. Your intestines need space to work!
• Get up and move when you can or at the least fland relax your muscles while sitting.

 

Action Item: Pack travel snacks anytime you are out for the day... at the park, shopping or visiting a museum.

 

For Further Reading: Some more ideas for healthy travel snacking, Healthy Travel Snacks

 

Love Your Heart

I want to start with my Chocolate Pudding WIN... in case you want a healthier dessert option for Valentine's Day or any day.

This is the pudding I made.
Creamy! Not lumpy like the
chia seed pudding :)

It's Raw Avocado Cacao Mousse and it's from www.onegreenplanet.org. I changed the ingredients a little, based on what I had, and it produced a beautiful, yummy mousse. My husband was out of town, and my son ate one small bowl every evening until they were gone.

This recipe makes six servings. Though the ingredients are healthier than most, this still packs quite a few calories. 

• 3/4 cup almond milk (I used coconut milk)
• 3 avocados, stone removed and flesh scooped out of the skin
• just over a cup of cacao nibs or powder (make sure it's unsweetened)
• 1/4 cup agave nectar, or maple syrup (or 2 tsp powdered stevia for sugar-free option) (I used maple syrup)

While perusing www.onegreenplanet.org, I found this article which is worth sharing, 

5 Heart-Boosting Plant-Based Foods to Love Your Own Heart this Valentine’s Day

As Hippocrates once said, “Let food be thy medicine and medicine be thy food.” His words still ring true some 2,500 years ago. With a varied, balanced diet of whole foods, including fruits and vegetables, you can maintain optimal heart health. Being mindful of what’s on your plate and getting regular exercise may help prevent a future centered around prescription medication for all your ailments. It might also help reduce some medications already filling your bathroom cabinet.

This Valentine’s Day, while you shower your loved ones with affection, don’t forget about yourself or your heart. Your ticker deserves some loving, heart-boosting foods for the hard work it does every day!

Remember, though, not one food can miraculously promote heart health. It is the combination of many heart-healthy foods that can change your life. So, in honor of “the day of love” and the CDC’s American Heart Month, here are five plant-based foods to help you love your heart this Valentine’s Day:

Nuts

Oats

Beans

Tomatoes

Apples

Read the entire article, the link is below, it offers lots of good information and recipes for each of those foods. 

Action Item: Be good to your heart today! Eat right and/or get some exercise today.

For Further Reading: Same article I mentioned above, 5 Heart-Boosting Plant-Based Foods to Love Your Own Heart this Valentine’s Day

Latest Research

After reading this article from NPR, this is a great time to mention research and results.

The Full-Fat Paradox: Whole Milk May Keep Us Lean

Science and research are wonderful, absolutely necessary, and at times contradictory to what you've believed or been told for years. There are hundreds if not thousands of research articles published daily that do not make the news. It takes a story that's a little controversial to really hit the headlines. 

I do believe that full-fat products can keep people lean when those people are eating a healthy, diverse diet. Full-fat products can be beneficial to those not getting enough calories and questionable to people with health concerns. The problem with news outlets promoting parts of research studies - not pointing my finger at this one - is that some people take that as a free pass to eat all the dark chocolate they want or skip high-intensity exercise or never eat a specific food again. When you read stories like this, stop and consider your diet and how this may or may not fit in with what you are already doing. For example, we drink skim milk in our house (if we're not drinking almond, soy or coconut milk) and most of the time eat full-fat cheese since the low-fat products often include added ingredients. Will I switch to full-fat milk? No, I don't like the taste. Will I now eat full-fat cheese with a little less guilt? You betcha!

Action Alert: Keep reading nutrition research articles, but use it as a tool to make better decisions not as a free pass to eat something you want or skip something you don't like!

For Further Reading: Many people skip dairy altogether for a number of reasons, "Dairy Food Substitutes—The Sky's The Limit."

Natural All-Purpose Cleaner

This is somewhat food related as one of the ingredients comes from "foods that fuel us" — oranges! If you eat oranges, re-use the peels before composting or tossing. 

 

 

Here's the plan:

• Stuff an empty mason jar with orange peels.
• Fill it with vinegar.
• Let sit for two weeks.
• Strain the lovely orange-smelling liquid into a spray bottle, dilute to your liking and start cleaning!

Safe, effective, inexpensive and non-toxic. You may have seen this idea on Pinterest or elsewhere. Well now is the time to make it if you haven't already.

We care about the foods we put in our bodies; we need to also be concerned with the chemicals we expose our bodies to! Every healthy change, no matter how small, is a step in the right direction.

Action Item: Next time you eat an orange, keep the peel and prepare to make a bath of all-natural cleaner.

For Further Reading: 66 All-Natural Cleaning Solutions (I just found this article, but plan to keep it handy!)

Bye-bye, Salt Shaker

Cutting back on salt is easier than you think. By now, you've probably checked all of your packaged foods and you read labels before purchasing new items at the store, but you may be in a quandary about how to season your foods. Do not despair, healthier options abound. Even better, info from the Cleveland Clinic states that, "The preference for salt is learned meaning you can unlearn your craving. By reducing your craving for salt you can learn to appreciate new flavors and flavor combinations. Start by adding fresh fruits, vegetables, whole grains and legumes (dried beans, lentils, split peas) into your reduced-sodium diet. Make it a goal to incorporate these naturally low-sodium foods over most convenience foods on a daily basis. Gradually experiment with salt-free herbs and spices into your favorite recipes. Soon you won't even miss the taste for salt."

Salt itself is not bad; an overabundance of salt is what causes health problems. Remember that the Dietary Guidelines for Americans recommends consuming no more than 2,300mg of sodium per day. This is roughly 1 tsp. of salt per day.

I've included some links below about salt-alternatives (herbs and spices) and salt-substitutes (no-sodium or low-sodium versions of salt) and sea salt. Here's a recipe for Salt Free Spicy Seasoning Blend. Read the articles and see what salt/salt-free option is best for you. My sister started using Mrs. Dash and really likes all the different options. Sometimes we use light salt on popcorn, but I read in one of the links below that nutritional yeast may be a good option. You'll have to read to learn more! The goal is to learn to enjoy your food without much salt. There are so many spices and herbs to choose from and so many with additional health benefits (foods that fuel you!), that you'll soon wonder why you didn't cut back on salt sooner.

Action Item: Take the salt shaker off the table and put it out of view. Leave it in the cupboard for use in cooking, but not to add to the food on your plate.

For Further Reading: Salt Substitutes, No Sodium? No Problem!, Is Sea Salt or Salt Substitute Healthier, Salt and Low-Sodium Substitutes

INFObite

My weekly email from Meatless Monday included this link to an online recipe book to celebrate Heart Health Month. You should check it out too!

Community Supported Agriculture (CSA)

Our most recent CSA delivery.

Ever find yourself buying the same fruits and vegetables at the store and sticking to the same recipes? Probably so. We all do; that may be why you're reading this, searching through magazines and trying new foods at restaurants. One way to break out of that rut, is to get food from a Community Supported Agriculture (CSA). CSA allows city residents to have direct access to high quality, fresh produce grown locally by regional farmers. Good for you, good for the farmer and good for the environment.

Many of you may grow your own vegetables in the summer, get vegetables from family members who do grow their own or have easy access to local farmers and their products. If so, you may not want or need a CSA. For others, like me, a CSA delivery is a beautiful thing!

I've been wanting to do this for years, but have not been able to for various reasons. Here in Albuquerque, I am now purchasing from Skarsgard Farms. They deliver to the house weekly. We've only received two deliveries so far, but are really enjoying it. We'll likely receive a different combination of fruits and vegetables each week -- foods that are in season and that I might not have bought at the store. We ate some delicious pears last week which, for some reason, I had not been buying recently. So they've been a nice addition! And after having a big batch of kale in my weekly delivery, that's when I found the kale/quinoa/shrimp recipe. On sites like www.allrecipes.com, you can search by ingredients that you have to receive a list of possible recipes.


Personal note: There was a time when I would not eat anything green (except peas) and hardly any other vegetables for that matter besides maybe corn and potatoes! Ask my Mom. She has always enjoyed real food though; local Grainger County tomatoes are probably still here favorite. My point is that anyone can change; keep trying new foods and learning to appreciate new tastes. It can definitely be interesting!

Action Item: If you're interested in a CSA near you, check out www.localharvest.com.

For Further Reading: Benefits of Community Supported Agriculture and CSA: What It Is and Why You Should Join

Maple Syrup

Whether you're sweetening your oatmeal or baking, try delicious, satisfying maple syrup.
And especially with pancakes, unless you are topping them with fruit or another creative healthy option, definitely use maple syrup. You can't use regular syrup, right? It's full of high fructose corn syrup (HFCS)!

Maple Grades
Maple syrups get assigned different grades depending on their color. Grade A, tapped earliest in the season, is palest in color, with a mild taste. Late-season grade B, which we recommend, tends to be darker and richer. It's often called cooking maple, but you can pour it on anything. (Vegetarian Times Magazine)

I often hear "mmmm, maple syrup, BUT it's so expensive." It is expensive in relation to the fake syrup. It's also natural. It may offer health benefits. And in many cases it comes from family farms.

If price and/or calories are a true concern, here's a plan from the Physicians Committee for Responsible Medicine. Pure maple syrup is unquestionably delicious, but it's also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is so easy to make, adds a bit of extra nutrition, and extends the maple syrup while retaining all of its magnificent flavor. It's the perfect topping for pancakes, waffles or French toast.

Makes about 1 cup

Ingredients

1/2 cup pure maple syrup
1/2 cup unsweetened applesauce

 

This is what Rodale news says about maple syrup: All types of sweeteners should be used in moderation, but turn to real maple syrup if you want a naturally sweet treat. It's lower in calories and packed with more minerals than honey, and may even ward off cancer and heart disease. In 2011, a pharmacist from the University of Rhode Island discovered 54 previously unknown compounds in maple syrup from Canada, many of which were anti-inflammatory (which protects your heart) and exhibited cancer-fighting antioxidant properties. Ironically, two of the antioxidants they found were later discovered to fight enzymes that lead to type 2 diabetes. When you're buying it, just make sure the label reads 100 percent maple syrup—not high-fructose corn syrup and "natural maple flavoring."

 

Action Item: Check your cabinets again (or your next shopping list). Is artificial syrup or maple syrup there? Remember that maple syrup is a sweetener, not a food group! Use it sparingly. It's a great idea to replace table sugars, HFCS, etc., but it's not a free pass to eat as much as you want.

 

For further reading: The Five Best and Worst Sweeteners and Is Pure Maple Syrup Healthy

Eat Real Food



I want to use today's post to remind you that healthy eating is a journey. Don't get bogged down with the "right" way or the "wrong" way. Please remember that no natural foods are taboo. Unless it's by doctor's orders or health reasons or your food journey does not include it (gluten-free, vegetarian, etc.); no real foods are off limits.

When I mention specific foods, it's only to bring them to your attention. A balanced diet that includes healthy, natural foods is the way to go. You are the only one who knows what is right and what works for your body. And if you are the cook in your family, then what's right for you is probably what's going to be right for everyone else. ha ha!

For anything I post - read it, think about it and see if you can and want to incorporate it in your diet. Try a recipe if it sounds good or don't. I do not have all the answers, but I sure do lots of reading, researching and experimenting. Hopefully that will help someone else not have to spend as much time on a subject or topic!

I've enjoyed hearing from some of you via email, text, comments and phone calls. It not only gives me good ideas of topics to post, but also introduces me to new things! Please keep the feedback coming.

So here's some good information for today from O Magazine. It's similar to the information that I posted in my first INFObite.

Make Your Own Junk Food

Sure, there are moments when no one can come between you and your potato chips. Which is why banning them isn't the goal -- it's making them at home. "Junk food is wonderful," says Michael Pollan, author of Cooked. "But it's become so cheap that we eat it too often. When we used to have to make it ourselves -- and a long time ago we did! -- there was a built-in check on overconsumption." Take French fries: You peel the potatoes, cut them into matchsticks, fry them in oil, and make a mess in your kitchen while you're at it. If you decide to go the DIY route, says Pollan, "you will not do that more than once a month -- I promise you."

Action Item: Work on your willpower muscle some more today. When you're hungry and in need of a snack, take time to make a beautiful bowl of yogurt and fruit or whole-wheat toast, peanut butter and banana. You're energy level and body will thank you!

 

For Further Reading: 10 Essential Rules to Healthy Eating (the entire article from O Magazine)

Naan Pizza with Asparagus

Another favorite of ours from Runner's World magazine! We first tried this about four years ago, and we still enjoy it.

Asparagus is rich in bone-building vitamin K, immune-boosting vitamin C, and heart-healthy folic acid. Canadian bacon adds big flavor with little damage—an ounce has about one third of the calories of regular bacon and 10 fewer fat grams.

• 2 9-inch store-bought naan (Check the sodium levels, some are very high!)
• 1 teaspoon extra-virgin olive oil
• 1/2 cup part-skim ricotta cheese
• Salt and ground black pepper to taste
• 1/4 cup prepared pesto
• 3 slices Canadian bacon, cut into thin strips
• 8 asparagus spears (bottom ends snapped off and discarded), cut into 11/2-inch lengths
• 1/2 cup (or about 2 ounces) grated fontina cheese (we use Gruyere)

Adjust oven rack to lower-middle position and heat oven to 425° F. Place naan on a baking sheet. Mix ricotta and pesto and dollop onto breads.

Toss asparagus with oil and a light sprinkling of salt and pepper. Evenly distribute spears, along with Canadian bacon, over naan.

Bake until breads are warm throughout and asparagus is bright green, about 10 minutes.

Remove from oven; divide the fontina equally and top each naan with a portion of the cheese. Return them to oven and continue to bake until breads are crisp and cheese has melted, about five minutes longer.

Cut each pizza into quarters, serving each person two slices. Serves four.

I recommend serving these with a big salad or a side of vegetables. Naan Pizzas are really good and it's easy to eat more than a proper serving (plus I usually double or triple the recipe for the three of us and so Ron will have leftovers for work).

Though ricotta is healthy in many ways it is also high in saturated fats, so watch serving sizes. Part-skim versions can be very tasty. Some are better than others, and I've noticed that the texture varies from brand to brand.

Action Item: Try making your own pesto!

For further reading: The Health Benefits of Asparagus.
 

Frozen Banana Bites

I have been mentioning chocolate a lot lately it seems, but here's one more. I really need to share this! My Mom found the recipe on facebook and shared it with me. We commented on it back and forth, so I just got up from the computer, marched to the kitchen and made these. Easy. Super yummy. Kid-approved!

The recipe/photo came from Dr. Josh Axe's facebook page:

• 2 large bananas
• 1/4 to 1/3 cup vegan chocolate chips (use whatever chocolate chips you have... dark chocolate is best!)
• 1/4 to 1/3 cup natural peanut butter (make sure it's natural, no added anything)
• Unsweetened coconut flakes (I actually left some of mine plain, topped some with chia seeds and others with hemp seeds. Nuts would be good too).

Method . . .

Set out a large plate or bowl with a piece of parchment or wax paper on it. Cut up the bananas into good-sized chunks. Each banana should give you around 5 to 6 pieces. Heat the peanut butter and chocolate chips in the microwave on high for about a minute. Then stir until smooth.

This is what mine looked like going into the freezer.
A little rushed and messy, but still a thumbs up.

Dip the banana pieces in the chocolate-peanut butter mixture. Lay them out leaving some space between them on the parchment/wax paper. Then when you've "covered" them all, use the remaining mixture to spoon over the tops (for even more chocolate-y goodness).

And my son's enthusiastic thumbs up!

Then sprinkle the unsweetened coconut flakes on top. Transfer to the freezer for about an hour until hardened. You can enjoy them like this (but they really aren't frozen yet -- and when they're frozen, the banana tastes like vanilla ice cream). I suggest then covering with some plastic wrap (or really you can do all of this in some kind of Rubbermaid container) and let freeze overnight.

 

These are really delicious, easy to make, would be great for guests, for a kid's party or just as a snack for yourself. I am thinking I will try using a whole banana and putting it on a stick. Jaryn keeps seeing these at Sprouts and wants me to buy them; homemade would be better for so many reasons: natural, no preservatives, made with love, no packaging, less expensive. And here's my reminder to only eat a few. Chocolate and peanut butter both have lots of calories, plus that way you can save some for the next day!

 

 

Action Item: Yep, you guessed it. Try these healthier treats for you and your family.

 

For further reading: A Dark Chocolate a Day Keeps the Doctor Away