tag:blogger.com,1999:blog-18801028402162827052024-03-05T17:10:02.842-08:00YUM Food SolutionsY.U.M. (Your Utopian Meals) - Providing services and support for those seeking nutritionally dense, easy to prepare, yummy whole food, while living within your means. "Let food be thy medicine and medicine be thy food" — HippocratesSabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.comBlogger36125tag:blogger.com,1999:blog-1880102840216282705.post-42653417434104426472012-01-29T22:22:00.000-08:002012-01-29T22:22:03.227-08:00Making an Extraordinary Pot of Bean Soup is as EASY as 1... 2... 3!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfUCQqgikcFwfDGWD8zzPRTdRiw3kXChtBTObIPd6aHNhXFq5NXXXTD5E7i1uWVkVbBXRtzE8AOivItfQ5rXYH4cR2IKL98CziRIVLAZtrEcBiaYbPZzIriXoDXj4cFp-6oONxh-r0O7s/s1600/16+Bean+Soup+1-29-12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfUCQqgikcFwfDGWD8zzPRTdRiw3kXChtBTObIPd6aHNhXFq5NXXXTD5E7i1uWVkVbBXRtzE8AOivItfQ5rXYH4cR2IKL98CziRIVLAZtrEcBiaYbPZzIriXoDXj4cFp-6oONxh-r0O7s/s320/16+Bean+Soup+1-29-12.jpg" width="240" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">Some of my viewers are looking for simple. Some of my fans want cheap. Others just want a heart warming bowl of pipping hot soup that tastes good, and will stick to their ribs! Done. My results produced an African Bean Stew, but no matter how you spice it, it's bound to be exactly what you were looking for.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>What I had on hand:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">2 cloves of garlic, pressed</div><div style="text-align: left;">1/2 of a large onion, diced</div><div style="text-align: left;">2 quarts of water</div><div style="text-align: left;">1 big carrot, diced</div><div style="text-align: left;">1 big potato, diced</div><div style="text-align: left;">1/2 bag of frozen corn kernels</div><div style="text-align: left;">1 bag of 16 bean soup mix, rinsed</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>What I did:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><u>Step 1</u></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Put everything into your crock pot, turn it on low, and leave it for 6-10 hours.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><u>Step 2</u></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Give it a good mix, turn off heat.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><u>Step 3</u></div><div style="text-align: left;"><u><br />
</u></div><div style="text-align: left;">Season it how ever you like it! Experiment! Have fun!<br />
<br />
</div><div style="text-align: left;">How do you do this without risking the entire pot of soup to a combination that might not work out to your liking? Spoon a 1/4 cup into a small dish and add some spice. Mix it up, add some salt, sample it. Is it good? Does it need more salt? Pepper? Depth? Zing? Seasoning? Try lemon pepper or zest, cumin, indian spices, chili, greek, or cajun seasoning. Dish out several flavor combinations before deciding on the one that you love best, then go hog wild on the entire pot, and you'll know it'll be delicious! </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">In this situation, I added several tsp. of sea salt, a package of African Piri Piri seasoning from <a href="http://store.cuisinementor.com/servlet/-strse-11/African-Piri-dsh-Piri-Spice-Blend/Detail">Cuisine Mentor</a>, and a tsp of Ghirardelli unsweetened cocoa, for depth and smokiness. It was absolutely outstanding, made 10 servings, freezes well and the entire experiment cost me less than $5, which means each serving only ends up costing 50 cents! High in fiber, protein, complex carbohydrates and phytochemicals, and low in fat, this mix has a plethora of health benefits.<br />
<br />
For more information on the health benefits of a 16 bean soup, follow this link:<br />
<a href="http://www.livestrong.com/article/289498-16-bean-soup-calories/">http://www.livestrong.com/article/289498-16-bean-soup-calories/</a></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-52704161807741450922011-12-04T20:34:00.000-08:002011-12-04T20:35:25.372-08:00Sicilian Split Pea<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhejCoB6VRPW_FEfn_m6RE3RQOpCrkow_u_DpIHCXWTYXlLBDdp1sho0IYqayExgzgXtljMkj068cfAv7erD_UmxC52wXvJQdWCums7ylYNWgkp9E98pbO3EkK8O_U-I86lf8nFG8zA140/s1600/Tuscan+Split+Pea.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhejCoB6VRPW_FEfn_m6RE3RQOpCrkow_u_DpIHCXWTYXlLBDdp1sho0IYqayExgzgXtljMkj068cfAv7erD_UmxC52wXvJQdWCums7ylYNWgkp9E98pbO3EkK8O_U-I86lf8nFG8zA140/s320/Tuscan+Split+Pea.jpg" width="240" /></a></div><br />
One of the simplest pleasures in life, especially as we move through these longer, darker days, has got to be hot and hearty soups for dinner. Split pea is a favorite of mine, so much so in fact, that I find myself craving it. Once I did some research, I discovered all of the reasons my body wanted it (PROTEIN!), and started to make it more often, varying the ingredients each time, so that it was anything other than ordinary.<br />
<br />
In my studies I learned that dried peas have been around since pre-historic times... archeology digs discovering them in Egypt, Asia and Rome. Peas lower your cholesterol, soothe bouts of IBS and Diverticulitis, stabilize your blood sugar and help relieve Fibromyalgia symptoms, such as headaches and disorientation, through their rich source of the mineral, Molybdenum. Add garlic for fighting infection, onions and fresh lemon (both chocked full of vitamin C), and magnesium rich spinach, and this becomes one mighty immune boosting soup!<br />
<br />
And it's SO easy.<br />
<br />
<b>What I had on hand:</b><br />
<br />
1-2 TB of <b>olive oil</b><br />
8-10 tiny fingerling <b>potatoes</b>, diced<br />
1/2 medium-large<b> hannah yam/sweet potato</b>, diced<br />
2 cloves of <b>garlic</b>, pressed<br />
1 TB minced fresh <b>ginger</b><br />
3/4 of a large <b>red onion</b>, chopped<br />
2 large <b>carrots</b>, diced<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1 cup of <b>dried split green peas</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">5 cups of <b>water or broth</b></div><br />
a handful of fresh <b>spinach</b>, chopped<br />
a handful of baby green <b>chard</b>, chopped<br />
a handful of fresh <b>Italian parsley</b>, chopped<br />
the zest or juice from 1 <b>meyer lemon</b><br />
<b>Sicilian Seasoning</b> to taste:<br />
(sea salt, black peppercorn, carrot, garlic, parsley, coriander, onion, chili pepper)<br />
<br />
<b>unsweetened almond milk</b> (optional)<br />
<br />
<br />
<b>What I did:</b><br />
<br />
Add the first set of ingredients to the pot and sauté on low heat to soften veggies, stirring quickly, and release the aroma of the garlic and ginger (5-7 minutes).<br />
<br />
Add the peas and water/broth, increase heat to high, and bring to a boil, stirring occasionally.<br />
<br />
Once boiling, return heat to low, cover and simmer for 35 minutes to an hour, stirring occasionally. The longer you cook, the smoother your texture will be, and the more the flavors will marry. Towards the end of this period you may add your greens, parsley, lemon zest and seasoning to taste. If using lemon juice instead of zest, which will create a milder lemon flavor, add it only at the very end, once cooking time is complete.<br />
<br />
For a creamier result, try adding a bit of unsweetened almond milk.<br />
I did this just as an experiment, to cool the temp down for consumption.<br />
It was REALLY good!<br />
<br />
For more information on the health benefits of green split peas, click on this link:<br />
<a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56</a>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-24034828231115433832011-11-19T11:08:00.000-08:002011-11-19T11:08:08.164-08:00Convincing Folks to Thrive<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgudMldodccHr3BhnTGt8XXrnA_x4AvAyKj9faLI0B-VkAWE0p8H-GadsJR061v5tdwbv0X0eFrkTc3iW6thWNxnmK0U37QXWBmV1ixp_PBBlaNv9WZz_qbzZIne50Z6rSO8Vnld-MVP2g/s1600/ThriveLogo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgudMldodccHr3BhnTGt8XXrnA_x4AvAyKj9faLI0B-VkAWE0p8H-GadsJR061v5tdwbv0X0eFrkTc3iW6thWNxnmK0U37QXWBmV1ixp_PBBlaNv9WZz_qbzZIne50Z6rSO8Vnld-MVP2g/s320/ThriveLogo.jpg" width="320" /></a></div><div style="text-align: center;"><br />
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</style> <![endif]--> <!--StartFragment--> </div><div class="MsoNormal">“Seems to me that the real question is how to convince people to want to take care of themselves,” a friend wrote to me recently. It was a profound statement that really left me pondering. My first reaction was “DO I want to convince people to take care of themselves? “ It seems difficult enough to help individuals make the changes they need to improve their lives, and when you must start from scratch trying to convince them they should… Well, that seems overwhelming. In the last few months, my focus has been on working with those who already know the reasons why they should make changes, and have already taken the steps (consciously) towards a healthier life. Although ultimately individuals must reach that point on their own, it stirred the desire in me to come up with some convincing arguments, just in case someone is "on the fence", as it were.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: large;">Save money!</span><o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">When old habits no longer work for you, and new routines take their place, it effects what’s left in your pocket profoundly. Whether you have given up cigarettes, curbed your drinking, stopped ordering pizza or traded the car for your bike, the amount of money you will have saved improving your overall well-being is staggering. Aside from the obvious cost of smokes, alcohol, pizza, and gas, the amount saved from health care alone should be enough to send you on a sunny vacation in Bora Bora for a week. For example, according to the New York Times, obese Americans spend $1429 more each year on health care than the $3400 spent by healthy weight Americans. Most of the excess spending is for prescription drugs needed to manage obesity-related conditions, mentions Eric A. Finkelstein, one of this study’s authors and the director of the public health economics program at the <a href="http://www.rti.org/">Research Triangle Institute</a>, a nonprofit research organization. Obesity is just one measure. If we look at all of the ways improving our health fattens our checking account, surely the money saved alone would convince us that making changes for the better is worth the effort, yes?<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: large;">Be a beacon of hope!</span><o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Your life and your accomplishments serve as examples to those who admire and observe you. Whatever risk you are willing to take, regardless of outcome, serves as a model for others. As you begin to feel better, look healthier and enjoy life more, it will become apparent to your friends, co-workers and family… giving them new hope for all that is possible in the world, or at least what is possible for themselves. Often, this hope is enough to change their perspective, offer a new paradigm on life, and inspire them to make changes to their daily lives as well. The domino effect is real. One person does have an effect on the energy around them, and it will cascade into other people’s lives in ways you might not expect. Surprisingly, it only takes a very small amount of energy to start the dominoes falling, but once started, that force becomes multiplied with each successive event until all the dominoes fall, releasing beacons of hope for countless others. You will have no idea how your actions will effect the world around you, until you just do it!<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: large;">Feel better!</span><o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">When someone is in a bad place, it is really hard to envision the life they could have. It is difficult to gain the perspective of happy healthy thriving individuals when their own body is lacking what it needs to function well. Yet with every new change towards health, be it improving your diet, exercising regularly, or adding daily meditation, each cell is affected positively. When each individual cell is performing at it’s best, when it is getting all of the nutrition and oxygen it needs, then it works well within that tissue, and in abundance, the entire organ operates more smoothly. All organs running smoothly continue the cycle of getting your body everything it needs to perform well mentally, emotionally and physically. You will get sick less often, rest will come easier, you will sleep more deeply, awake more refreshed. With everything in working order – behaving as nature intended – you will glide towards optimum health and your energy levels will soar!<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: large;">Do it for your loved ones!</span><o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">You’ve heard this one before… If you are unable to see the worth in doing it for yourself, then do it for your family. Do it for your kids or do it for your partner. Developing new habits that improve your health and well-being not only lengthens your life so that you will be around to support them while they are living theirs, but it also safeguards that they will have at least one significant and positive role model in their lives for as long as you’re around. It is always tough losing our parents, regardless of age, but if we know about the changes they made so they could live longer, and improve their quality of life, then when it comes time to finally saying good-bye, it seems less tragic somehow. Leaving a child behind early, however, due to our own lack of self-love, self-care and neglect, IS the foundation of tragic in this case, and is almost a guarantee that your less than optimal habits will live on in those who looked up to you, some never realizing they were detrimental to begin with. And worse, the possibility that this lack of self-care will be passed on to your grandchildren, and your great grandchildren… It is time to break the cycle and become a positive influence on your loved ones.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: large;">You are worth it!</span><o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This is the most difficult aspect of convincing others that they should take care of themselves. Most of us know that it doesn’t matter if <b>we</b> think someone is worth all of the love, care and attention in the world… If the individual has had experiences in their lives that prove to them otherwise, it often doesn’t matter what we think. I truly believe, however, in the inherent worth and dignity of all living beings. Even beyond us humans, we are all here for a purpose, and that purpose is to thrive. When we thrive, we are at our best and when we are at our best, what’s not to love! We are worth all of that LOVE and more! I wish I could convey to every person I work with that improving their health and making the changes necessary to feel better will fix all of their self-esteem and self-love issues. I’m not sure this is true, or even possible, for that matter. But it WILL improve your ability to cope with those inner voices, it WILL improve your brain function, and the ability of your cells to tackle stress, trump cancer and fight infections. You WILL get sick less often, save money, provide hope and feel better.<span style="mso-spacerun: yes;"> </span>And you will certainly make those who love you incredibly happy to see you THRIVE.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Want to learn more about how to THRIVE?</div><div class="MsoNormal">Check out this film: <a href="http://thrivemovement.com/">http://thrivemovement.com/</a></div><!--EndFragment-->Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-20772749943587614582011-10-23T00:24:00.000-07:002011-10-23T00:24:24.864-07:00Veggie Chorizo Bowl<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbGYmjomoh0dnBMgl4bzhqK4VR_r14iUyQNl_8E6ynnNe9XIm1QqO9Dk6OQAbeAoH1vIL3dJ9sknkBkEggPFgI2elDyv52u6Ti8Mm0EmvOClBsDwWLyTxaqI5kE90JEI4vGZz4VY0sUQ8/s1600/Veggie+Chorizo+Bowl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbGYmjomoh0dnBMgl4bzhqK4VR_r14iUyQNl_8E6ynnNe9XIm1QqO9Dk6OQAbeAoH1vIL3dJ9sknkBkEggPFgI2elDyv52u6Ti8Mm0EmvOClBsDwWLyTxaqI5kE90JEI4vGZz4VY0sUQ8/s320/Veggie+Chorizo+Bowl.jpg" width="320" /></a></div><div><br />
</div><div>Somewhere between Sloppy Joes and veggie chili, lies the Veggie Chorizo Bowl. Both sweet and spicy, this Mexican inspired "goulash" will make you think twice about eating out at your local taqueria. This simple dish can be served up in less than 30 minutes, either as a whole bowl, or mixed with rice and wrapped in a spinach or whole wheat tortilla. Bonus? It uses GABA brown rice, which can prevent and treat many conditions such as anxiety, depression, high blood pressure, insomnia, obesity and certain types of cancers. It's filling nutty consistency leaves you feeling "comfort food" satisfied. </div><div><br />
</div><div><b>What I had on hand:</b></div><div><br />
</div><div>1 cup <b>GABA brown rice</b></div><div>(I used the Koshihikari brand)</div><div>1 1/2 cups of <b>water</b></div><div><br />
</div><div>2 TB peanut <b>oil</b></div><div>1 package <b>veggie chorizo</b></div><div>5 medium <b>tomatoes</b>, diced</div><div>1 small <b>onion,</b> diced</div><div>1/2 medium <b>zucchini</b>, diced</div><div>2 leaves green <b>kale</b>, torn in small pieces</div><div>1/4 cup <b>hot wing sauce</b> </div><div>1/2 tsp <b>adobo seasoning</b></div><div>1 tsp <b>cumin</b></div><div>2 pinches <b>ghost pepper salt</b></div><div><br />
</div><div>1 dollop of <b>vegan sour cream</b> or <b>plain greek yogurt </b>(optional)</div><div>1 pinch of <b>cilantro</b> or <b>Vietnamese coriander</b> (optional)</div><div><br />
</div><div><b>What I did:</b></div><div><br />
</div><div>Make rice according to directions. Heat oil in large wok pan. Remove casing from chorizo by cutting off the end and squeezing the package contents into pan like a tube of toothpaste. Add all remaining ingredients. Simmer uncovered, on low heat, stirring and scraping the bottom with a silicone spatula to prevent over browning or sticking for about 10 minutes. When you've reached the desired consistancy, turn off heat. Serve with rice. Top with a dollop of vegan sour cream or plain greek yogurt. Garnish with cilantro or Vietnamese coriander.</div><div><br />
</div><div>***********************************************************************************</div><div><br />
</div><div>Many grains could be used instead of brown rice... Try quinoa, millet, elbow macaroni or polenta. Experiment with the type of tomatoes, too. I used "just ripe" ones from the last harvest of the garden, but canned <a href="http://www.muirglen.com/products/product_detail.aspx?cat=3&upc=7-25342-29053-6">Muir Glen Organic Fire Roasted Tomatoes</a> would contribute a delicious smokey flavor, or you could use up the last of the salsa in the fridge.</div><div><br />
</div><div>For more information on the health benefits of GABA brown rice, click on this link:</div><div><a href="http://www.gabarice.info/gaba-rice-benefits/">http://www.gabarice.info/gaba-rice-benefits/</a></div><div><br />
</div><div>For more information on GABA, click on this link:</div><div><a href="http://www.gabarice.info/category/gaba/">http://www.gabarice.info/category/gaba/</a></div><div><br />
</div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-58099252346626780352011-10-17T22:09:00.000-07:002011-10-17T22:14:01.628-07:00Three Sisters Stew<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsD6NNT3TWJbabm36mzgqz7YQQAYoEN1_XzWgnisKqsfYHLYQs8wjepXRaERPnOcdmEFhJ3Vwyb9Ip9_P4EPb7ZyP8sl99ptYjgXH0ds_RUw_41lEZe_vjIMOjgvoGaVbHGfD6tdG_xzg/s1600/Three+Sisters+Stew.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsD6NNT3TWJbabm36mzgqz7YQQAYoEN1_XzWgnisKqsfYHLYQs8wjepXRaERPnOcdmEFhJ3Vwyb9Ip9_P4EPb7ZyP8sl99ptYjgXH0ds_RUw_41lEZe_vjIMOjgvoGaVbHGfD6tdG_xzg/s320/Three+Sisters+Stew.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">To Native Americans, the Three Sisters (corn, beans and squash) are the sustainers of life, believed to be special gifts from the "Creator". They are planted together in a hill, rather than in rows as we do now. The sturdy corn stalks support the vining beans, while the broad squash leaves trap moisture for the growing plants. This efficient planting technique, although noted by explorers as far back as the early 1600's, is mostly ignored in modern agriculture. Instead, we have devised a system of genetically modified seeds to fight disease and invasion, pesticides to eliminate stubborn pests and an enormous waste of precious resources. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">We have an opportunity to honor this trio. Just as they were planted together traditionally, and protected together, they are now served together in this delicious and exceptionally nutritious dish!</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>What I had on hand</b>:</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">2 cups of <b>cumin & olive oil roasted pumpkin</b>, cubed</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">1-2 TB <b>olive oil</b></div><div class="separator" style="clear: both; text-align: left;">1/2 <b>red onion</b>, diced</div><div class="separator" style="clear: both; text-align: left;">1 small <b>yellow onion</b>, diced</div><div class="separator" style="clear: both; text-align: left;">2 ears of fresh <b>organic corn</b>, sawed off the cob</div><div class="separator" style="clear: both; text-align: left;">2 cloves of <b>garlic</b>, pressed</div><div class="separator" style="clear: both; text-align: left;">1-2 cups of <b>water</b></div><div class="separator" style="clear: both; text-align: left;">1/4 of a large <b>zucchini</b>, diced</div><div class="separator" style="clear: both; text-align: left;">2 medium heirloom <b>tomatoes</b>, diced</div><div class="separator" style="clear: both; text-align: left;">2 cups of <b>green cherry tomatoes</b>, diced</div><div class="separator" style="clear: both; text-align: left;">2 cups of <b>black beans</b>, cooked el dente</div><div class="separator" style="clear: both; text-align: left;">2 TB <b>chili garlic paste</b></div><div class="separator" style="clear: both; text-align: left;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: left;"><b><span class="Apple-style-span" style="font-weight: normal;">1/3 diced <b>Vietnamese Coriander</b></span></b></div><div class="separator" style="clear: both; text-align: left;">A pinch or two each of: </div><div class="separator" style="clear: both; text-align: left;">Ghost pepper salt, cumin, garam masala, crushed red pepper, course ground black pepper and sea salt</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>What I did</b>:</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>Pumpkin</b>:</div><div class="separator" style="clear: both; text-align: left;">Cut squash in sections, lightly coat with olive oil and roast in oven for 25 minutes at 350. Remove and let cool. Peel skin and discard, cube, sprinkle with cumin and sea salt, stir and return to oven for another 10 minutes. Freeze or use in 2-3 days.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>Stew:</b></div><div class="separator" style="clear: both; text-align: left;">I actually used the lemon infused olive oil leftover in a can of dolmas as my base oil. After heating the oil in the soup pot briefly, I added the garlic and onions to the pot and sautéed for five minutes. Then add the remaining ingredients, one at a time, adding only one of the cups of water initially, and added more later if you need it. You want it to be thick like "stew". Season last, adding a few extra pinches to achieve your own desired preference. The ingredients actually have an amazing flavor, but the combination of spice compliments the dish completely. Garnish with Vietnamese Coriander. YUM.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">For more information about the nutritional benefits of organic corn, click on this link:</div><div class="separator" style="clear: both; text-align: left;"><a href="http://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html">http://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html</a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">For more information of the benefits of beans, click on this link:</div><div class="separator" style="clear: both; text-align: left;"><a href="http://www.blissplan.com/wellness/the-benefits-of-beans-9-reasons-why-you-should-eat-beans/">http://www.blissplan.com/wellness/the-benefits-of-beans-9-reasons-why-you-should-eat-beans/</a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">For more information on the benefits of squash, click on this link:</div><div class="separator" style="clear: both; text-align: left;"><a href="http://www.livestrong.com/article/2701-facts-health-benefits-squash/">http://www.livestrong.com/article/2701-facts-health-benefits-squash/</a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b><br />
</b></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-56246904951026808942011-10-04T01:21:00.000-07:002011-10-04T01:21:13.386-07:00YUM "PB&J"<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsAsUegecgTTPh6Qo99FJ06IIHWsUHl0V0qQI42BOkPqE8YNEWBiMSgvKevoN8g3r_HwymSnTvXb_T6TDytvQsh0XljweBJ5URY1mkbWpNt27WswllzhoNNk5b_5uHpNN4L8T8VXGjI9E/s1600/2011-10-03+YUM+PB%2526F.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsAsUegecgTTPh6Qo99FJ06IIHWsUHl0V0qQI42BOkPqE8YNEWBiMSgvKevoN8g3r_HwymSnTvXb_T6TDytvQsh0XljweBJ5URY1mkbWpNt27WswllzhoNNk5b_5uHpNN4L8T8VXGjI9E/s320/2011-10-03+YUM+PB%2526F.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Chocked full of fiber, potassium (bananas and figs), manganese and vitamin C (raspberries), antioxidants (raspberries and figs), and calcium (figs), this particular sandwich really packs a punch. It's nutrient density addresses asthma, hypertension, bone health, cancer prevention, weight management and macular degeneration.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">You can vary the type of fruit you use for the "jam"... Aim for whatever is fresh, in season, and buy local. I had bananas, raspberries and figs - obviously - but thinly sliced granny smith apple, some blueberries, strawberries or sliced grapes would work equally well. Buy in bulk and blend in a food processor for more of a "jam" texture, and store in a glass jar, if desired. Seasonal choices will be on sale, making this an extremely nutritious and affordable meal. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Use high quality fiber rich seeded and/or sprouted bread whenever possible, to boost overall nutritional density. <a href="http://www.daveskillerbread.com/misc/TheGoodSeed-SCREEN.pdf">Dave's Killer Sprouted Good Seed Bread</a> is my favorite, but I'm also fond of <a href="http://www.happycampersglutenfree.com/Grub.html">Happy Campers Gluten-Free Party Hardy</a> loaf, which when thinly sliced, is perfect for any nut butter and fresh fruit combination. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Switch it up! Try raw pistachio or almond butters, or cashew creme. Use half nut butter and half Nutella for a special treat, while keeping added sugars to a minimum. This makes a hardy meal that travels easily, and will leave you feeling full of energy and satisfied. Eat 1/2 for a filling dessert, or the whole sandwich for a jump start to your day. Wash it down with a small glass of vanilla hemp, unsweetened soy or plain almond milk. Or if you must, a small Americano. YUM.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>What I had on hand</b>:</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">2 slices of Dave's Killer Sprouted Good Seed <b>bread, toasted</b></div><div class="separator" style="clear: both; text-align: left;">1 large <b>fresh fig</b>, thinly sliced</div><div class="separator" style="clear: both; text-align: left;">1/2<b> banana</b>, thinly sliced</div><div class="separator" style="clear: both; text-align: left;">a small handful of <b>raspberries</b></div><div class="separator" style="clear: both; text-align: left;">2-3 TB Smuckers Organic Crunchy <b>Peanut Butter (no sugar added)</b></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib1Xmvhtn7v7FtaHfixwGLv_G2-_CuRa1BXqmx9YntmdEG3_H_9WZGVU5HMkbtrKo3-qfmLEODL2fcYEzVj9RpVthg4OBO3UMjrEFoMiMan2i_VXaBTlRjPkogfBrzca-oeO0RBQCkpPQ/s1600/2011-10-03+YUM+Fruit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib1Xmvhtn7v7FtaHfixwGLv_G2-_CuRa1BXqmx9YntmdEG3_H_9WZGVU5HMkbtrKo3-qfmLEODL2fcYEzVj9RpVthg4OBO3UMjrEFoMiMan2i_VXaBTlRjPkogfBrzca-oeO0RBQCkpPQ/s320/2011-10-03+YUM+Fruit.jpg" width="320" /></a></div><div><br />
</div><div><b>What I did</b>:</div><div><br />
</div><div>After toasting one slice, spread on nut butter while bread is still warm.</div><div>Add fruit on top, while toasting second slice. Cover the 1st slice with 2nd slice,</div><div>and use a saucepan lid to cover the entire sandwich, pressing down.</div><div>This will help secure the sandwich together, keeping it warm and gooey,</div><div>until you are ready to eat it. So good!</div><div><br />
</div><div><b>For more information on the health benefits of bananas</b>, click on this link:</div><div>http://www.healthdiaries.com/eatthis/8-health-beneits-of-bananas.html</div><div><br />
</div><div><b>For more information on the health benefits of raspberries</b>, click on this link:</div><div>http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39</div><div><br />
</div><div><b>For more information on the health benefits of figs</b>, click on this link:</div><div>http://health.wikinut.com/Top-Five-Health-Benefits-of-Figs/1z7_56qq/</div><div><br />
</div><div><br />
</div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-41769159049086407782011-09-26T20:49:00.000-07:002011-09-26T20:49:34.502-07:00Curried Lentil and Yam Soup<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3fvK-ODHt6-dg2p_DRypQjTjp9ScmjIxW_JPiCBs1jBHkLuhIoDdloRwak8AD4vbPKMOxMLatag2IT93eEAk-SssfAsrbTh9TN95MRlHYRZnQkYG5S_Ff1Zzsr_I5_ASTOPHukREzRpA/s1600/Curried+Lentil+and+Yam+Soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3fvK-ODHt6-dg2p_DRypQjTjp9ScmjIxW_JPiCBs1jBHkLuhIoDdloRwak8AD4vbPKMOxMLatag2IT93eEAk-SssfAsrbTh9TN95MRlHYRZnQkYG5S_Ff1Zzsr_I5_ASTOPHukREzRpA/s1600/Curried+Lentil+and+Yam+Soup.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">This one is SPICY! </span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">But no worries... </span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">You can make it less spicy or not spicy at all, if that is your preference. </span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Just reduce the amount of jalapeño used.</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Originally intended to be a yellow split pea and sweet potato soup, my plans changed slightly once I discovered that my "yellow peas" were really red lentils... and that my "sweet potato" was actually a yam, instead. And it was smaller than I had remembered, so I added a few small red potatoes into the pot as well.</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">And that's how we do it... </span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">We work with what we've got, making sure the basics are covered.</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">The lentils and yam will serve as my protein and complex carbohydrates. </span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">The onion, peppers, ginger and spice "dress it up" a bit, and the coconut milk and cilantro act as "accessories". You could use cashew cream and fresh basil, if you want, instead.</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Loaded with b vitamins and potassium, yams help regulate blood sugar and weight, ward off menopausal symptoms, and eliminate hypertension. Red lentils are quick cooking, packed with folate, fiber and magnesium, and are chocked full of iron. Many of the added spices to this dish are anti-inflammatory, and help aid in easing joint tension and pain associated with Arthritis, Tendonitis, Fibromyalgia, Diverticulitis and Crohns. Turmeric, in particular, is a natural antiseptic and antibacterial agent and is exceptionally beneficial in treating everything from cancer to Alzheimer's disease.</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">But I digress... Mmmm... delicious Curried Lentil and Yam Soup... :)</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><b><span class="Apple-style-span" style="font-family: inherit;">Here's what I had on hand:</span></b></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
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</style> <![endif]--> <!--StartFragment--> </div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1-2 TB olive, peanut or coconut <b>oil</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">½ large <b>onion</b>, chopped<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1 dried or fresh <b>jalapeño pepper</b>, minced<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1 TB <b>fresh ginger</b>, peeled and minced<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1 tsp <b>cumin</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1 tsp <b>curry</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1/2 tsp <b>turmeric</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1/2 tsp <b>garam masala</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1/4 teaspoon <b>cinnamon</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">7 cups <b>water </b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1 medium jewel or garnet <b>yam</b>, peeled and diced<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">8 small<b> red potatoes</b>, skins left on and diced<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1 small <b>orange bell pepper</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">1 1/2 cups dried <b>red lentils</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">½ cup of <b>light coconut milk</b><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">½ cup <b>fresh cilantro</b>, chopped <o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;"><b>salt</b> and <b>pepper</b> to taste<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;"><b>Here’s what I did:</b><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Heat oil in large saucepan over medium high heat. <o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Add onion, peppers and jalapeno…<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Saute until tender, about 3 minutes. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Stir in ginger and spices, stirring for 1 minute. <o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Mix in 7 cups water, sweet potatoes and split peas. <o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Bring to a boil, reduce heat </span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">and simmer with cover “ajar” for about an hour, <o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">stirring occasionally.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Blend soup for a smoother texture,<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;"><span style="mso-spacerun: yes;"> </span>thin with additional water if needed. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">(I tend to leave my soup chunky.)<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Season with salt and pepper. <o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">When the desired consistency had been reached,<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Add coconut milk, and stir.<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Top each serving with some cilantro,<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">and a dollop of cashew cream or yogurt, <o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">if you’ve got some.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">For more information on the health benefits of red lentils, click on this link:<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;"><a href="http://www.favediets.com/Healthy-Eating/Health-Benefits-of-Red-Lentils-and-Top-Recipe%23">http://www.favediets.com/Healthy-Eating/Health-Benefits-of-Red-Lentils-and-Top-Recipe#</a><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">For more information on the health benefits of yams, click on this link:<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=113">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=113</a><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">For more information on the health benefits of turmeric, click on this link:<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;"><a href="http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html">http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html</a><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><!--EndFragment--><br />
<span id="goog_1955089509"></span><span id="goog_1955089510"></span>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com2tag:blogger.com,1999:blog-1880102840216282705.post-15384343865287537942011-08-17T22:29:00.000-07:002011-08-18T14:08:23.949-07:00Got Cucumbers?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6KM4gB7h-sWV2hkWYbp9T_pU-kxY1Uk5y7TSzylTQ-tCKSk1h7_DmNPQ6HTYEGVW_MMayH_I3irI74jmnZ1i0dxMn-8YSbxzE8yWzxmd1wdSBlBBv-9vOGGx2SVYp07ibRwFiE6aHKso/s1600/cucumber+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6KM4gB7h-sWV2hkWYbp9T_pU-kxY1Uk5y7TSzylTQ-tCKSk1h7_DmNPQ6HTYEGVW_MMayH_I3irI74jmnZ1i0dxMn-8YSbxzE8yWzxmd1wdSBlBBv-9vOGGx2SVYp07ibRwFiE6aHKso/s320/cucumber+salad.jpg" width="320" /></a></div><br />
Each year during August, gardens everywhere are bursting with cucumbery goodness. It's our job to eat this refreshing bounty. Slicing cucumbers and adding them to ice water is a terrific make-over to our daily beverage, as well as adding them to salads, sandwiches and wraps. I eat them peeled and cubed with just a bit of salt and pepper. But sometimes our gardens give us a harvest that forces us to think BIG. This salad is perfect for any hot summer day, and can easily be made vegan/dairy free. With only 10 calories per cuke, loads of vitamins and minerals, and fiber... it's the perfect compliment to any mini meal, or a snack all on its own!<br />
<br />
<b>This is what I had on hand:</b><br />
<br />
3 medium-large <b>cucumbers</b>, thinly sliced and halved<br />
1/4 of a <b>sweet Walla Walla onion</b>, thinly sliced<br />
2 <b>scallions</b>, diced<br />
1/4 cup finely chopped <b>fresh mint</b><br />
2 TB of goat's milk plain<b> yogurt</b> (any plain yogurt will do, or no yogurt at all)<br />
2 splashes of seasoned <b>rice vinegar</b> (more, if you skip the yogurt)<br />
<b>Black pepper</b> and <b>sea salt</b> to taste.<br />
<br />
<b>This what I did:</b><br />
<br />
Combine all ingredients in a medium sized bowl,<br />
Chill for an hour to let the flavors marry,<br />
Mix again and enjoy!<br />
<br />
<b>For more information on the nutritional benefits of cucumbers, click this link:</b><br />
<a href="http://www.livestrong.com/article/445042-holistic-benefits-of-eating-cucumbers/?utm_source=popup&utm_medium=3">http://www.livestrong.com/article/445042-holistic-benefits-of-eating-cucumbers/?utm_source=popup&utm_medium=3</a><br />
<b>For more information on the health benefits of sweet onions, click this link:</b><br />
<a href="http://homecooking.about.com/od/foodhealthinformation/a/swonionhealth.htm">http://homecooking.about.com/od/foodhealthinformation/a/swonionhealth.htm</a>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-64550731040223489182011-07-12T12:20:00.000-07:002011-07-12T12:21:52.304-07:00Basil-Cilantro Pate with Raw Falafil Crackers<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Lu9xbzYllUZO6W6XldmKhk81YDkAQXnZw9qu9xKBGSzhjSLoBGHUkyRUsWc-nyh4Lfzv2-obrlhit4S_VElwMzO4KCZyN0tGn1ErWBg8Of8xuvasmNHqWaD2j_C1xbDpPD71F08jxa4/s1600/pesto+and+raw+falafil.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Lu9xbzYllUZO6W6XldmKhk81YDkAQXnZw9qu9xKBGSzhjSLoBGHUkyRUsWc-nyh4Lfzv2-obrlhit4S_VElwMzO4KCZyN0tGn1ErWBg8Of8xuvasmNHqWaD2j_C1xbDpPD71F08jxa4/s1600/pesto+and+raw+falafil.jpg" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">I've been experimenting with more raw foods recently, especially motivated by a recent trip to the Annual Rainbow Gathering in Washington State. I was surprised at how little you need to eat of raw food to be full, and the prolonged energy I had was incredible. Most of the portion sizes given to me were a mere 1/2 cup to a cup, and though I ate more often, I always felt satisfied.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Since returning home, I have played with dehydrated foods, like these raw falafil chips... have sprouted grains like wild rice, and have added them to salads... and I have blended seeds in pates, like I have done with this pesto pate. The raw pepitas I have used in this mix are rich with Omega 3's, and chocked full of nutrients. Paired with basil and garlic, they create a natural powerhouse for inflammation, to help combat bowel irritation and rheumatoid arthritis, among other things. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b><span class="Apple-style-span" style="font-size: large;">Pate:</span></b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>This is what I had on hand:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">a large handful of <b>basil</b>, stems trimmed</div><div style="text-align: left;">a large handful of <b>cilantro</b>, stems trimmed</div><div style="text-align: left;">2 cloves of <b>garlic</b></div><div style="text-align: left;">a large handful of <b>pepitas</b></div><div style="text-align: left;">a large handful of <b>walnuts</b></div><div style="text-align: left;">2 tablespoons of <b>artichoke tapenade</b></div><div style="text-align: left;"><b>olive oil</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>This is what I did:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Put it all in a mini food processor and blend until you obtain your desired consistency.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b><span class="Apple-style-span" style="font-size: large;">Raw crackers:</span></b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>This is what I had on hand:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">1 2/3 cup <b>gluten free bulk falafil mix</b> </div><div style="text-align: left;">(fava beans, garbanzo beans, spices and corn oil)</div><div style="text-align: left;">1 1/4 cup <b>water</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>This is what I did:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Mix mix and water together, let stand for 15-20 minutes. </div><div style="text-align: left;">Form small balls and smoosh them delicately on a dehydrator tray. </div><div style="text-align: left;">Dehydrate for 12 hours. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Serve together, Enjoy!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on the health benefits of pepitas or pumpkin seeds, click on this link:</div><div style="text-align: left;"><a href="http://www.livestrong.com/article/236670-health-benefits-of-pepitas-pumpkin-seeds/">http://www.livestrong.com/article/236670-health-benefits-of-pepitas-pumpkin-seeds/</a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on the health benefits of basil, click on this link:</div><div style="text-align: left;"><a href="http://www.offthegridnews.com/2011/04/21/medicinal-uses-and-health-benefits-of-basil/">http://www.offthegridnews.com/2011/04/21/medicinal-uses-and-health-benefits-of-basil/</a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on the health benefits of walnuts, click on this link:</div><div style="text-align: left;"><a href="http://walnutsweb.com/walnuts/Health+Benefits+of+Walnuts">http://walnutsweb.com/walnuts/Health+Benefits+of+Walnuts</a></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-31408653396134397982011-06-07T12:09:00.000-07:002011-06-07T12:09:54.051-07:00K.A.M. Chips? YUM.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLvTuj4NM3jcNrLJG5qGxQjGHnibt538MxB5aafIFgKhEhJ_5SXLBZ-JuKOTsh4UkflCGVYSEIfK_mIMl0ow1hYRjiW71qNe5dCgSpK02cQ7xfMhQe1tc4-WQzYHjVasfuI9YX2jjTfNU/s1600/KAM+chips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLvTuj4NM3jcNrLJG5qGxQjGHnibt538MxB5aafIFgKhEhJ_5SXLBZ-JuKOTsh4UkflCGVYSEIfK_mIMl0ow1hYRjiW71qNe5dCgSpK02cQ7xfMhQe1tc4-WQzYHjVasfuI9YX2jjTfNU/s1600/KAM+chips.jpg" /></a></div><br />
It took all of my might to not eat them out of the bowl while photographing them.<br />
These chips were made from kale, arugula and mustard greens, fresh from my garden and in amazing abundance, considering so many plants have bolted and are going to seed for the summer growing season. This is my first attempt growing food outdoors and maintaining a garden, and thus, my first experience with more harvest than I could possibly eat in a few days.<br />
<br />
Thus, I have utilized my food dehydrator to create this simple, delicious and nutrient dense snack. If you can borrow a friend's dehydrator, or go in on a purchase to share with a community of friends, it's well worth your investment, especially this time of year, when capturing as much as the harvest as you can, is in your best interest. And because these little snacks have been dried, their vital nutrients and enzymes have not been killed by the cooking process, allowing your body to absorb more easily all of the goodness these raw greens have to offer.<br />
<br />
<b>What I had on hand:</b><br />
<br />
10-15 <b>kale</b> leaves<br />
5 <b>mustard</b> green leaves<br />
8-10 <b>arugula</b> leaves<br />
1-2 tbs of <b>olive oil</b><br />
garlic, onion and ghost pepper <b>salt</b> (optional)<br />
<b>nutritional yeast</b> (optional)<br />
<br />
<b>What I did:</b><br />
<br />
Pour olive oil in a small bowl. Place dry greens in a bowl. If you wash your greens, send them through a salad spinner or allow them to completely dry before starting. Dip your fingers in the oil and quickly work the oil, massaging it lightly into each green leaf. You may tear the leaves into smaller pieces, but they will tear some on their own. The bigger your pieces, the bigger the chip. Set each oil massaged leaf on the dehydrator tray, until each tray is full. Salt and season lightly. Place in dehydrator at 115 degrees for 4-6 hours, or until "melt in your mouth" crisp! Delicious!<br />
<br />
For more information on the health benefits of kale, click on this link:<br />
<a href="http://www.healthdiaries.com/eatthis/9-health-benefits-of-kale.html">http://www.healthdiaries.com/eatthis/9-health-benefits-of-kale.html</a><br />
<br />
For more information on the benefits of arugula, click on this link:<br />
<a href="http://www.livestrong.com/article/5381-need-health-benefits-arugula/">http://www.livestrong.com/article/5381-need-health-benefits-arugula/</a><br />
<br />
For more information on the benefits of mustard greens, click on this link:<br />
<a href="http://www.streetdirectory.com/food_editorials/snacks/dips_and_sauces/benefits_of_mustard_greens.html">http://www.streetdirectory.com/food_editorials/snacks/dips_and_sauces/benefits_of_mustard_greens.html</a>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-12990561756229241382011-05-20T09:55:00.000-07:002011-05-20T09:55:20.625-07:00Garlic Artichoke Cilantro Hummus<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW_cOF2vs9V0L-cupsa3q0MU8JnLYt9-WbbYQagbzVyHPwKvgP4bj25mgmZ4lPsXTnhlAG2Sze8d30DqzWwOqArMYSgmt0mhYSW-WCUyvG0anH8bg6HhcHMVk3KWvkiJJiyukNF7BSMZE/s1600/Garlic+Artichoke+Cilantro+Hummus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW_cOF2vs9V0L-cupsa3q0MU8JnLYt9-WbbYQagbzVyHPwKvgP4bj25mgmZ4lPsXTnhlAG2Sze8d30DqzWwOqArMYSgmt0mhYSW-WCUyvG0anH8bg6HhcHMVk3KWvkiJJiyukNF7BSMZE/s1600/Garlic+Artichoke+Cilantro+Hummus.jpg" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">When hunger strikes, nothing is easier than dipping some veggies, bread, crackers or chips into some creamy smooth hummus. I've taken to preparing a legume in my crock pot each week, for quick plant protein that can be a staple for almost any meal. This week my bean was the chick pea. Whirled up in the food processor (I just have a tiny Kitchen Aid and I LOVE it!), you can add many seasonal ingredients and various seasonings to get a delicious blend. This time I utilized a portion of a large jar of artichoke tapenade, some fresh garlic and leftover cilantro. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Raw garlic is a natural infection fighter, with anti-fungal, anti-bacterial and anti- inflammatory properties and cilantro has been effective in removing heavy metals and toxins from the body, as well as aiding in digestion, stabilizing blood sugar, easing mood swings, among many other benefits. And chick peas? They are rich in molybdenum, a trace mineral that detoxifies sulfides in the body. These little nibbles also provide a surplus of folic acid, manganese, iron, copper, zinc and fiber, lower cholesterol and stabilize blood sugar.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Perhaps you could call this a health dip?!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>What I had on hand:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">2 cups cooked <b>chick peas</b> (aka garbanzo beans)</div><div style="text-align: left;">2-3 cloves of fresh <b>garlic</b></div><div style="text-align: left;">3 Tb of <b>artichoke tapenade</b> (or use 1/2 can of artichoke hearts)</div><div style="text-align: left;">1/4 bunch of <b>cilantro</b></div><div style="text-align: left;">2-3 Tb of <b>tahini</b> (I like the Organic Arrowhead Mills the best)</div><div style="text-align: left;">2 Tb of <b>lemon juice</b></div><div style="text-align: left;">1-2 Tb of <b>olive oil</b></div><div style="text-align: left;">1 Tb <b>cumin</b></div><div style="text-align: left;">1/4 cup of <b>water</b> (as needed)</div><div style="text-align: left;">1 large pinch of <b>ghost pepper salt</b> (optional)</div><div style="text-align: left;"><b>salt</b> to taste</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>What I did:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Add all ingredients to food processor and blend until smooth, </div><div style="text-align: left;">adding small amounts of water as needed to get your desired consistency. </div><div style="text-align: left;">Salt to taste.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Serve with veggies, crackers, blue corn tortilla chips, pita bread, etc. </div><div style="text-align: left;">YUM.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on the health benefits of chick peas, click on this link:</div><div style="text-align: left;"><a href="http://www.everynutrient.com/healthbenefitsofchickpeas.html">http://www.everynutrient.com/healthbenefitsofchickpeas.html</a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on the health benefits of cilantro, click on this link:</div><div style="text-align: left;"><a href="http://www.globalhealingcenter.com/cilantro.html">http://www.globalhealingcenter.com/cilantro.html</a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on the benefits of raw garlic, click on this link:</div><div style="text-align: left;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60</a></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-136769937800445322011-05-16T21:47:00.000-07:002011-05-16T21:49:22.676-07:00Grain and Veggie Saute<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcxKNDzV32eKGoGVzNsLAjx2Y_AYjup1GG2c60q8QMHgOkFnBEY4uInHsVt7ML9710sDpn_jYDiUqioKXpndX54VLf9Ix0O43lYyKA67M9K-AGJkan6ZZr8ObPz3PE4hYWWw0xCUudc-E/s1600/Grain+and+Veggie+Saute.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcxKNDzV32eKGoGVzNsLAjx2Y_AYjup1GG2c60q8QMHgOkFnBEY4uInHsVt7ML9710sDpn_jYDiUqioKXpndX54VLf9Ix0O43lYyKA67M9K-AGJkan6ZZr8ObPz3PE4hYWWw0xCUudc-E/s320/Grain+and+Veggie+Saute.jpeg" width="320" /></a></div><br />
This is simple dish that can be made a variety of ways with interchangeable ingredients.<br />
I will demonstrate.<br />
<br />
I made two versions - back to back - within two days. Both dishes are vegan. Both dishes include toasted pumpkin seeds, currents, asparagus, onion, mushrooms, olive oil and ghost pepper finishing salt, which is optional. However, by switching up the seasonings, type of mushrooms, greens and grain... the result was two completely different tasting meals. Both were nutritionally dense and super YUM.<br />
<br />
<b><span class="Apple-style-span" style="font-size: large;">Dish #1</span></b><br />
<br />
<b>What I had on hand:</b><br />
<br />
2 cups cooked <b>quinoa</b>, cooled and fluffed<br />
2 tb <b>olive oil</b><br />
large handful of <b>shitake mushrooms</b>, diced<br />
1/4 large <b>yellow onion</b>, diced<br />
10 <b>asparagus</b> stalks, diced<br />
1/2 cup <b>currents</b><br />
1/2 cup <b>toasted pumpkin seeds</b><br />
2 tb <b>garam masala</b><br />
2 generous pinches of <b>ghost pepper finishing salt </b>(optional)<br />
<br />
<b>What I did:</b><br />
<br />
Heat oil in skillet or wok pan, add onions and mushrooms and saute until soft. Add asparagus, stir, cover and steam for a few minutes, until asparagus is bright green. Add veggies to quinoa. Add currents, pumpkin seeds and garam masala. Mix well. Add ghost pepper salt and mix again. Serve chilled or at room temp.<br />
<br />
The result was a protein rich, gluten free Indian influenced dish, which was perfect for the potluck I took it to.<br />
<br />
<b><span class="Apple-style-span" style="font-size: large;">Dish #2</span></b><br />
<br />
<b>What I had on hand:</b><br />
<br />
1 1/4 cup cooked <b>brown rice</b><br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">2 tb <b>olive oil</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">2 large handfuls of <b>crimini mushrooms</b>, diced</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1/4 large <b>yellow onion</b>, diced</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">10 <b>asparagus</b> stalks, diced</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1-2 leaves of <b>green kale</b>, torn into tiny pieces</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1/4 of a small head of <b>green cabbage</b>, chopped</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1/2 cup <b>currents</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1/2 cup <b>toasted pumpkin seeds</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1 tsp <b>thyme</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1 tb <b>Greek seasoning</b> or <b>lemon pepper</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">2 generous pinches of <b>ghost pepper finishing salt </b>(optional)</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Heat oil in skillet or wok pan, add onions and mushrooms and saute until soft. Add asparagus, kale and cabbage, and saute uncovered for 5 minutes, until asparagus is bright green. Add rice to veggies, mix and add seasoning. Turn off heat, add currents, pumpkin seeds and ghost pepper salt. Mix again. Serve chilled or at room temp.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">The result was a dish dense in veggies, also gluten free, with a light hint of lemon. It served as tonight's meal, with plenty of leftovers for tomorrow. If you are interested in adding a lean animal protein, it would be excellent with diced chicken breast or poached salmon.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">For more information on the nutritional benefits of asparagus, click on this link:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://hubpages.com/hub/10-Super-Health-Benefits-of-Asparagus">http://hubpages.com/hub/10-Super-Health-Benefits-of-Asparagus</a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">For more information on the health benefits of shitake mushrooms, click on this link:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://www.elements4health.com/shiitake-mushrooms.html">http://www.elements4health.com/shiitake-mushrooms.html</a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">For more information on the latest news about the health benefits of crimini mushrooms, click on this link:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://www.whfoods.com/genpage.php?tname=btnews&dbid=151">http://www.whfoods.com/genpage.php?tname=btnews&dbid=151</a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">For more information on the benefits of using ghost pepper finishing salt, click on this link:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://www.bhut-pepper.com/about.html">http://www.bhut-pepper.com/about.html</a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com2tag:blogger.com,1999:blog-1880102840216282705.post-10635814569029506222011-04-27T22:38:00.000-07:002011-04-27T22:38:43.935-07:00Not All Bars Are Created Equal<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio-CyoS1eELHCfGpGRC3-Jevay_Fin95M1MzArHEOi7CaGCTto3bRPoqygO4JNyvizrfwJ0zKfPJgSCMC525z9yioxRG9PAorO4sutLvN0PnCrPlbdeIwmgWmTI80zWEAgjpwixgnwsDM/s1600/Not+All+Bars+Are+Created+Equal.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio-CyoS1eELHCfGpGRC3-Jevay_Fin95M1MzArHEOi7CaGCTto3bRPoqygO4JNyvizrfwJ0zKfPJgSCMC525z9yioxRG9PAorO4sutLvN0PnCrPlbdeIwmgWmTI80zWEAgjpwixgnwsDM/s320/Not+All+Bars+Are+Created+Equal.jpeg" width="240" /></a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">If you are anything like me, I'm on the go, often. In an effort to eat when I am hungry, and not when I am famished, when I am more likely to overeat or eat the wrong kinds of things... I try to keep a variety of snacks in my bag at all times. I frequently have an apple. Sometimes raw veggies, jerky (vegan or otherwise), occasionally trail mix, and almost always a bar or two. However, not all bars are created equal. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Some, like Cliff bars, are so big, they really count as two servings, especially when you notice that each one has over 20 grams of sugar. In fact, their first ingredient is usually organic brown rice syrup. Luckily, there is quite a bit of fiber in their bars, which helps with the metabolizing process, putting less strain on your liver, and a smaller spike in blood sugar. I typically eat a whole bar with several nibbles, spaced out, over time. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">When choosing a good bar, I aim for less than 15 grams of sugar, with 2 or more grams of fiber. The more sugar the bar has, the more fiber it should also have. Good ones I have found are: Cherry Bumble Bars (12 g sugar/4 g fiber), Cliff's MOJO Dipped Peanut Butter and Jelly (12 g sugar/2 g fiber), Pomegranate Blueberry Pistachio KIND (13 g sugar/4 g fiber), Cliff Z Bars (10 g sugar/3 g fiber), and Gluten Free Cafe Chocolate Sesame (7 g sugar/3 g fiber). There are lots of them out there... Just a quick glance at the nutritional information and you will soon discover your favorites, too. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">LARABAR and JOCALAT bars are phenomenal. They have over 22 grams of sugar per bar, but it's all natural sugars from dried fruit, with the fiber. A whopping 5 grams of fiber per bar. Plus, their ingredient list is quite short... Nothing unrecognizable. Watch out for some of LARABAR's latest flavors, like Peanut Butter Chocolate Chip, Chocolate Chip Cookie Dough and Chocolate Chip Brownie, though... These have chocolate chips as well as dried fruit, which bumps the sugar content up a couple of notches, making them more like regular sweets than a healthy alternative. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Working within a budget? Try scoping out your local store, hit a sale, and buy a dozen. Do this a few times a month, and suddenly you'll have a whole bowl or drawer full of variety to choose from for a while. My favorite spot for sales on healthy bars is Grocery Outlet. Again, check to be sure they aren't all sugar, and little fiber. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Nature Valley Chewy Trail Mix bars, for example, are deceiving with only have one gram of fiber and 14 grams of sugar each. They also have "High Maltose Corn Syrup". Read: Close "cousin" to High Fructose Corn Syrup. Read: Concentrated corn sugar. Read: Processed, processed, processed. When something is that processed, it typically is void of many naturally occurring nutrients that have been lost in the process. High Maltose Corn Syrup is very sweet, so it is highly caloric, and zero research has been done on the effects of this lab-altered sweetener on the human body, which means we really don't know what the risks might be. Try to find bars that have ingredients you can pronounce and recognize.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">And be warned... the chocolate coated Balance bars melt in the wrapper and make a very sticky mess when it comes time to feed yourself. You may end up wearing more of the bar than eating it!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Here is an easy recipe if you want to make your own bar:</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"></div><span class="Apple-style-span" style="font-family: inherit;"><span class="style6" style="font-weight: bold;">Fruit and Almond Snack Bar</span><span class="style8" style="font-style: italic;">makes 4 servings</span></span><br />
<span class="style8" style="font-style: italic;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span><br />
<div class="style5"><span class="Apple-style-span" style="font-family: inherit;">1 1/2 cups pitted Medjool dates, process into </span>chunks<br />
<span class="Apple-style-span" style="font-family: inherit;">1 cup raw almonds, process into chunks</span><br />
<span class="Apple-style-span" style="font-family: inherit;">1/2 cup unsweetened dried fruit (pears, cranberries, currents, raisins, apricots, or cherries)</span><br />
<span class="Apple-style-span" style="font-family: inherit;">1/2 cup shredded coconut (I prefer the unsweetened big flakes)</span><br />
<span class="Apple-style-span" style="font-family: inherit;">1 TB pure </span>Madagascar<span class="Apple-style-span" style="font-family: inherit;"> vanilla extract, alcohol free</span></div><div class="style5"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="style5"><span class="Apple-style-span" style="font-family: inherit;">Place everything in a large mixing bowl. Use your clean, washed hands to mix well. Press batter into the bottom of a loaf pan coated in coconut oil. Cut into 4 bars. YUM.</span></div><br />
<div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on LARABAR, JOCALAT bars and their flavors and ingredients, click on this link:</div><div style="text-align: left;"><a href="http://www.larabar.com/products">http://www.larabar.com/products</a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on Bumble Bars and their flavors and ingredients, click on this link:</div><div style="text-align: left;"><a href="http://www.bumblebar.com/BumbleBars/c/BumbleBar@BumbleBars">http://www.bumblebar.com/BumbleBars/c/BumbleBar@BumbleBars</a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on KIND bars, click on this link:</div><div style="text-align: left;"><a href="http://www.kindsnacks.com/kind-store/buy-kind-bars">http://www.kindsnacks.com/kind-store/buy-kind-bars</a></div><div style="text-align: left;"><br />
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</div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-29495538677369851482011-04-19T09:45:00.000-07:002011-04-19T09:45:45.754-07:00Beet and Carrot Coleslaw<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE5tkkS91dDq4NRUdK7B1WqcRIAV2f0x5QaIhLrYNlBrR-eqq6UleSviA1IesgD7e_1DzklvP2KOwZqZ5KM1Ls08R9FUT8Qk_zYIgFdkfvhuxd-bJdpT4b7QaX79iFKTSBVTpLnj2op20/s1600/Beet+and+Carrot+ColeSlaw.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE5tkkS91dDq4NRUdK7B1WqcRIAV2f0x5QaIhLrYNlBrR-eqq6UleSviA1IesgD7e_1DzklvP2KOwZqZ5KM1Ls08R9FUT8Qk_zYIgFdkfvhuxd-bJdpT4b7QaX79iFKTSBVTpLnj2op20/s1600/Beet+and+Carrot+ColeSlaw.jpg" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">I had only a few items to work with that evening... </div><div style="text-align: left;">The process was incredibly easy... </div><div style="text-align: left;">The results were outstanding!</div><div style="text-align: left;">Bonus? Absolutely nutrient dense, as beets provide anti-oxidant, anti-inflammatory and detoxification support. The carrots also provide anti-oxidant support, which prevent against cancer and heart disease, and also promote healthy vision. Rich in vitamin K and vitamin C, red cabbage is particularly nutritious and also provides anti-oxidant, anti-inflammatory and glucosinolate support, which reduces stress and lowers your chance for many types of cancers.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"></div><div class="MsoNormal"><span style="font-size: 14.0pt; line-height: 115%;">Beet and Carrot Coleslaw<o:p></o:p></span></div><div class="MsoNormal">2 medium sized beets (boiled, skin removed)<o:p></o:p></div><div class="MsoNormal">1 carrot<o:p></o:p></div><div class="MsoNormal">1 large scallion<o:p></o:p></div><div class="MsoNormal">¼ of a small red cabbage<o:p></o:p></div><div class="MsoNormal">4-5 oz of crumbled feta<o:p></o:p></div><div class="MsoNormal">2-3 TB of Brianna’s Real French Vinaigrette<o:p></o:p></div><div class="MsoNormal">Fresh ground pepper<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Chop first four ingredients. Add feta, dressing and 3 grinds of pepper. Mix. Serve cold.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">For more information on the benefits of beets, click on this link:</div><div class="MsoNormal"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49</a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">For more information on the benefits of carrots, click on this link:</div><div class="MsoNormal"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21</a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">For more information on the benefits of red cabbage, click on this link:</div><div class="MsoNormal"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19</a></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-78121409124591308312011-03-26T12:12:00.000-07:002011-03-26T12:12:27.744-07:00Water is Vital<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGPEpEoxQHXacmIBKw-hUWt_16r0lQS5FrdahvJiO6gcBSJxEJ87qo_zgp8FYA7HksTlDMxvMer5lmqsOpe8Vt_WZxzu67Y8TR6PX2i7Z3S3ZOOFrLNOk3r42_7pzM31o4l5rxjLfXCZ8/s1600/sabby+waterbottle.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGPEpEoxQHXacmIBKw-hUWt_16r0lQS5FrdahvJiO6gcBSJxEJ87qo_zgp8FYA7HksTlDMxvMer5lmqsOpe8Vt_WZxzu67Y8TR6PX2i7Z3S3ZOOFrLNOk3r42_7pzM31o4l5rxjLfXCZ8/s1600/sabby+waterbottle.jpeg" /></a></div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><br />
</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">The Water Cycle:</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><br />
</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">All water on Earth is recycled... solar energy initiates vaporization from the Oceans... to create our atmosphere, clouds, rain and snow... returning through land, streams and rivers to the Oceans... We still have the same water that was first created... There is no "new" water... 97% is in the Oceans (saltwater)... 2% is in the frozen glaziers.... and 1% fills all of the fresh water rivers, lakes, streams on Earth. The water that flowed in the Nile River 2,000 years ago could be in your cup of tea tomorrow. All of the water on Earth only weighs 0.02% of the weight of Earth. Our bodies are made of 66 2/3% water.</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><br />
</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">Point?</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">Drink more water!</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">And protect our environment to ensure water security to every living thing.</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><br />
</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">Headaches? Drink water</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">Nausea? Drink water</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">Thirst? Drink water</div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">Dry skin? Drink water</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 24px;">Fatigue? Drink water</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 24px;">Muscle cramps? Drink water</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 24px;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 24px;">Do you really need 8 8 oz. glasses of water a day? Not exactly. </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 24px;">Eat a diet rich in diverse whole foods and much of your water intake will come from the foods you choose. However, it is critical to listen to your body's signs of thirst and when it is time to drink something, nothing can beat what water has to offer.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 24px;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 24px;">Will you lose weight if you increase the amount of water to drink? Not exactly.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 24px;">Although it might help fill you up, it may also deplete the enzymatic activity needed for good digestion. It has been known to help curb cravings, however, and is certainly better than beverages that act as diuretics or those that have added sugars, thus depleting your body of hydration, adding unnecessary calories and spiking blood sugar.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 24px;"><br />
</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 24px;">Whether you are prone to gulping to sipping, the best rule of thumb is to keep water on hand, </span></span><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 24px;">heed your thirst signals and drink less of the "other stuff".</span></div><div style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><br />
</div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-82540219790769626652011-03-25T13:27:00.000-07:002011-03-25T13:41:32.604-07:00The Power of Mini Meals<blockquote style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH_zcMP4DZCf37OpZVRYlFu9GzBh8eDzOyKg9-gZUfqPC1REH7UjrYYYeRTr85BEn-Erou56DjqCJjvDkum9xkFV1cMHfokK-Y2duMLNiq8BD-GYj4rNExc_aeOzWIzgxk7Sp5ppa0PKo/s1600/Mini+Meals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH_zcMP4DZCf37OpZVRYlFu9GzBh8eDzOyKg9-gZUfqPC1REH7UjrYYYeRTr85BEn-Erou56DjqCJjvDkum9xkFV1cMHfokK-Y2duMLNiq8BD-GYj4rNExc_aeOzWIzgxk7Sp5ppa0PKo/s1600/Mini+Meals.jpg" /></a></blockquote><div style="text-align: center;"><div style="text-align: left;"><span class="Apple-style-span" style="font-family: 'Palatino Linotype', serif;"></span></div><div class="MsoNoSpacing"><div style="text-align: left;"><span class="Apple-style-span" style="font-family: 'Palatino Linotype', serif;"><span class="apple-style-span">Growing up, the majority of us are taught to eat three filling meals a day. Breakfast usually entails consuming something small; lunch is often something handy, like a sandwich, and supper is customarily a feast where the whole family meets to gorge in an “escapade of osmosis and gluttony”.</span><o:p></o:p></span></div></div><span class="Apple-style-span" style="font-family: 'Palatino Linotype', serif;"> </span><br />
<div class="MsoNoSpacing"><div style="text-align: left;"><span class="Apple-style-span" style="font-family: 'Palatino Linotype', serif;"><br />
</span></div></div><div class="MsoNoSpacing"><div style="text-align: left;"><span class="Apple-style-span" style="font-family: 'Palatino Linotype', serif;">For the average American, these three meals, plus in between snacks, adds up to about 2700 calories a day, which if we were extremely active and the calories were nutrient dense, this might be alright. But let's face it... most Americans are not exceptionally active, and a large portion of those calories tend to be empty calories or food items lacking in nutritional density, leaving us hungry for more. <o:p></o:p></span></div></div><span class="Apple-style-span" style="font-family: 'Palatino Linotype', serif;"><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;">Thus, our goal should be to maximize the nutrient density of each bite we take, and take less bites overall. Can we achieve this without feeling starved? Absolutely! The trick is to graze throughout the day, as children are inclined to do, on mini meals. Grazing is great for our digestion, and the entire GI tract was designed for it. The stomach only produces so many enzymes with which to break things down. When food is passed without being fully digested, this can cause gastrointestinal irritation, prevent healing nutrients from being absorbed and cause other symptoms, such as acid reflux, dermatitis and diverticulitis.<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;">The size of a meal shouldn't be more than the size of your stomach, in the first place. To help your eyes get a general picture of the size of your stomach, open your fist so that the tips of the thumb and forefinger touch. Your stomach is about the width of this open fist and twice as long. Next time you are about to binge, placing your fist next to your heaping plate, and noticing the mismatch, will help you adjust the size of your next meal. (Compare the tiny fist of a toddler next to a full plate. You can now see why tiny tummies can get upset easily.)<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;">Traditionally, the working class has been conditioned to eat three square meals a day: breakfast, lunch and dinner. This routine was obviously designed for the benefit of work productivity rather than human health. Many of us work from 9 to 5, with only one break to eat at lunch. This maintains a steady work pace with few interruptions, since breakfast and dinner (especially dinner) have been conveniently placed outside working hours. However, the noon to 6 stretch is particularly damaging to our health. It destabilizes oxidization levels, blood sugar levels gets low, which often leads to grabbing a snack, and all too often they are junk food snacks, void of nutritional content. By the time dinner is served, we are starving and we overeat. This taxes the stomach, with not enough digestive enzymes to help break the food down for proper absorption. In today’s day and age, following the "three square meals a day" principle, is not only unnecessary, it’s downright harmful. Our metabolism can only handle a certain amount of calories, carbs, fat, and protein in one sitting.<o:p></o:p></div></div><div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;">Logically speaking, since humans are omnivorous, there is no reason why we should follow such a sequential eating pattern where long periods of fasting separate each meal. Just compare the eating habit of an ape (omnivore) to a lion (carnivore). One munches on anything it can find all day, while the other stuffs itself every-so-often after long periods of fasting.<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;"><b>Tips for Transitioning to Mini Meals:</b><o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;"><b>Redistribute.</b> Understand that eating more meals a day doesn't mean more food is being consumed. Following the mini-meal principle simply takes an entire day’s worth of nourishment and redistributes it throughout the day. You’ll end up with meals that are roughly 50-70 calories, 8-15 grams of protein and 8-10 grams of fat <o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;">in each.<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;"><b>Modify Eating Out.</b> Ask for your entrée to be brought with ½ of it in a to-go box. This may be an odd request, but if it’s already set aside, you are less likely to eat your entire meal. Wrap your ½ burrito or sandwich in foil, put it in your bag and enjoy the rest in a hour or so.<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;"><b>Prepare meals in such a way that they do not have to be eaten in one sitting</b>. A steak with mashed potatoes and salad with dressing is a good example of a meal that can't be eaten later on easily or deliciously. Mashed potatoes become grainy, the salad gets soggy and you will somehow have to reheat the steak and potatoes without the salad. Cutting up the steak along with a veggie stir fry with brown rice, however, is an easy way to portion the meal in two parts, one for dinner and another for the next day’s lunch. You still get your carbs, veggies and protein, and it reheats well in a microwave, toaster oven or pan.<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;"><b>Stock your bag or backpack</b>. Food on the go is an incredibly important key to success. Having a stock of apples, trail mix, energy bars, little containers of nut butters and hummus, cut veggies, vegan and meat jerky, dried fruit and mini V-8’s on hand, makes it simple to eat when you are hungry. This helps you consume less junk as well, saving you unnecessary calories from the convenience store, grocery store line, etc.<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;"><b>Keep supplies handy.</b> Keep a little Ziploc baggie full of paper napkins, handkerchiefs, salt/pepper packets and reusable produce bags. It doesn’t take up much room, but whether you need to blow your nose, or have some extra protection from a foil wrapped burrito that you don’t want to leak, you have everything you need right there in your bag. I also keep a little packet of bamboo utensils in my bag. This cuts down on my use of disposables, and they are sustainable and durable.<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;">As stated above, eating smaller meals more frequently stabilizes nutrient oxidization levels, making the body more efficient at burning food, so anybody who wants to lose weight should adopt this eating principle. Eating smaller meals has additional benefits; it is believed to lower blood cholesterol, burn 10% more calories per day, puts less stress on your heart and helps stabilize your blood sugar, which will help you stave off cravings for unhealthy foods, mood swings and headaches which are sometimes caused by insulin surges.<o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;"><br />
</div></div><div class="MsoNoSpacing"><div style="text-align: left;">For more tips on how to incorporate mini meals into your lifestyle, <o:p></o:p></div></div><u1:p></u1:p> <div class="MsoNoSpacing"><div style="text-align: left;">contact me at sabbylou@gmail.com.<o:p></o:p></div></div><div class="MsoNoSpacing"><div style="text-align: left;"><br />
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<div style="line-height: 11.25pt;"><span style="font-family: 'Palatino Linotype', serif; font-size: 11pt;"> <br style="mso-special-character: line-break;" /> <span style="color: #333333;"><o:p></o:p></span></span></div></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-68764871186113252652011-03-16T17:57:00.000-07:002011-03-16T18:06:29.333-07:00Fructose and Fiber<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY1IwbOVyJvhTyqjwejMnLsj3xLCmpRpksjDUxXnB4xjct5LDb8TKTGFk1wHq11ilYoQ0x3nzgcg7SHzo1i7gdAaTbblZASIEBd43dMBijm8IZBAoIwF2y2UDCddwTAaErZYFGfYfAVE8/s1600/red-apple.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY1IwbOVyJvhTyqjwejMnLsj3xLCmpRpksjDUxXnB4xjct5LDb8TKTGFk1wHq11ilYoQ0x3nzgcg7SHzo1i7gdAaTbblZASIEBd43dMBijm8IZBAoIwF2y2UDCddwTAaErZYFGfYfAVE8/s320/red-apple.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;">"When God made the poison, he packaged it with the antidote." - Robert H. Lustig, MD.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I'm almost embarrassed to say that before hearing this man's lecture on the science behind sugar, I didn't really understand the difference between glucose, sucrose and fructose. I couldn't have answered the question, "What do the Atkin's Diet and the Japanese Diet have in common?" I couldn't have even taken a stab at the answer. The only thing that was obvious to me is that one diet is good for you and one is very bad for you. I see it so clearly now... Both diets have little to no fructose. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I didn't understand that fructose with equal amounts of fiber is the only way fructose is NOT a toxin. Whether you are talking about corn sugar or cane sugar, it is all fructose, and often without the fiber needed to metabolize it the way nature intended. Don't be fooled by these new commercials by the Corn Refiners Association... It is all bad. Even "natural sodas" that have pure cane sugar, is fructose without the fiber and therefore causes a toxic reaction to your body in much the same way as a beer. It is alcohol without the buzz. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">The dangers of fructose and America's correlating obesity epidemic inspired Dr. Lustig to team up with several doctors and scientists from the University of Berkeley to discover the physical, social and political ramifications of this uncontrolled poison. I urge anyone who has children or who has a deep interested in becoming healthy themselves to watch this lecture, and learn for themselves the finer details of sugar science. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Some quick highlights of the lecture:</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"></div><div>Fructose:</div><div><ul><li>is a toxin</li>
<li>is a carbohydrate that metabolizes as fat</li>
<li>does not suppress ghrelin, the hormone responsible for telling you that you are full</li>
<li>does not produce insulin</li>
<li>is NOT glucose </li>
<li>is 7x more likely to form Advanced Glycation End Products, which looks like the browning or carmelization that occurs on your grill, as it behaves the same in your arteries... you can see it.</li>
<li>damages your liver in the same way that ethanol (fermenting alcohol) causes damage, except since the liver is the only organ that can process fructose, it strains it and produces no warning of an overdose, such as the brain producing side effects that alcohol causes</li>
<li>promotes metabolic syndrome</li>
</ul><div>Metabolic Syndrome is the leading cause in:</div></div><div><ul><li>Obesity</li>
<li>Diabetes</li>
<li>Hypertension</li>
<li>Cardio Vascular Disease</li>
<li>Lipid issues </li>
</ul><div>There are recent studies being released in the effects of our diet as it relates to many other health issues as well, such as ADHD, ADD, Fibromyalgia, mental health, etc. It is hard to say how much fructose enters into the equation.</div><div><div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"></div><div><div></div></div><br />
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">Glucose, on the other hand, is the "energy of life." All cells can use it. All living things can use it. Glucose is created from carbohydrates - is a simple sugar - and can be stored up in the liver as glycogen for long periods of time, which is why athletes do a "carboload" before a big event. And while High Fructose Corn Syrup (HFCS) is added to Gatorade to help athletes "store up" glycogen before a big race, it is marketed and consumed by children, primarily... particularly those who are lacking a good, nutritionally dense breakfast, and think that a good tasting energy drink will help them stay alert, when in reality, it does little to help them, and in fact, leads to the overconsumption of other foods.</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><br />
</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">While we've been regulating and controlling substances worldwide for centuries, it is mind blowing that despite the research showing the dangers of fructose on the human body, the FDA and the USDA will not control, tax or regulate it in any way. It is recognized as GRAS (Generally Regarded As Safe) despite zero testing or long term studies. Acute toxins, such as tobacco and ethanol are regulated, but chronic toxins, toxins that build up fatty deposits in the liver over a long period of time, such as alcohol, are not regulated. This is because ethanol can be processed by the brain as well as the liver and other organs, unlike fructose, so there are side effects showing an acute reaction to the poison. If we were to label fructose as an acute toxin, the USA would have to admit to the world that our entire food system from our pyramid to our WIC programs are contributing to nearly all of the medical and health problems of the 21st century.</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><br />
</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">So what can we do?</div></div><div><br />
</div></div><div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">Exercise:</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"></div><ul><li>improves the skeletal muscle insulin sensitivity</li>
<li>functions as a stress reducer, and resultant cortisol release</li>
<li>causes TCA cycles to run faster, making the liver process toxins, such as fructose and ethanol, at a quicker rate</li>
<li>Improves hepatic insulin sensitivity</li>
<li>Spend equal amounts of time being active and sedentary. If you sit for an hour, play for an hour.</li>
</ul></div></div><div style="text-align: left;">Avoid Fructose:<br />
<br />
<ul><li>Drink water, herbal iced teas, milk or nut mylks</li>
<li>Avoid all soda</li>
<li>Avoid all juice</li>
<li>Avoid all sports drinks, save coconut water</li>
<li>Avoid candy and junk food</li>
</ul><br />
Eat sugars in moderation, WITH FIBER: </div><div style="text-align: left;"></div><ul><li>Fruit - fresh and dried</li>
<li>vegetables - fresh and dried</li>
<li>complex carbohydrates</li>
<li>dairy</li>
</ul><div>These all contain natural sugars with fiber, for slow metabolically precise processing... </div><div>the kind our body were intended to utilize, in a healthy way. You'll find that once fructose is limited or eliminated completely, the natural sugars in whole fruits will become much sweeter to you. If you must have something sweet, opt for limited use of foods sweetened with agave nectar, honey, molasses, stevia or xylitol.</div><div><br />
</div><div>For more information on the science of sugar, </div><div>please take the time to watch and listen to this very informative lecture:</div><div><br />
</div><div><a href="http://www.youtube.com/watch?v=dBnniua6-oM">http://www.youtube.com/watch?v=dBnniua6-oM</a></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-53634662086625914302011-03-13T20:46:00.000-07:002011-03-13T20:46:11.874-07:00Cultured Vegetables - Homemade Probiotics<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBm5Ow1eBBwiHYuMAkGs7RkQWV1odc7Rmcb3KinkZJEOJLvCr616J5TNoJ2OQsjILyoCi6lXuJY_T5mt7xn_N2D8GRHPNxKbY76O942SDNwh3pk9SqoBPNObvZsnFS3u35Oq42aQy5ryY/s1600/the+mix.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBm5Ow1eBBwiHYuMAkGs7RkQWV1odc7Rmcb3KinkZJEOJLvCr616J5TNoJ2OQsjILyoCi6lXuJY_T5mt7xn_N2D8GRHPNxKbY76O942SDNwh3pk9SqoBPNObvZsnFS3u35Oq42aQy5ryY/s320/the+mix.jpg" width="320" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Probiotics are live microorganisms that are beneficial to the host organism. In our case, us humans. They thrive in our GI tract, helping to balance out the digestion process and aid in the process of repair. Some people obtain these through supplemental form, by eating yogurt and other fermented or cultured live foods. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">I find that the best and tastiest way to get plenty of probiotics in my diet, is by making cultured vegetables... or homemade kimchee or sauerkraut. Alt</span>hough they are time consuming to make, the process is easy and you can make big batches at once, as they keep up to 8 months in the fridge, improving over time. They are inexpensive, too, as they can be made from ingredients that are in season and plentiful, and thus, often on sale. </div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Their benefits help improve many conditions such as diarrhea, </span>Candida<span class="Apple-style-span" style="font-family: inherit;">, food allergies, lactose intolerance, IBS and colitis, and help prevent and treat colon cancer, high cholesterol, antibiotic damage and yeast infections. They also work to reduce inflammation, improve immunity and lower blood pressure. Cultured veggies also help you manage your appetite. They are damn tasty!</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">They can be made from many different kinds of veggies.</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">I included some of my favorites in my most recent batch.</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">What I had on hand:</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">5 collard greens, chopped finely</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">5 carrots, chopped finely</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">1 head of Napa cabbage, chopped finely</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">1 2 inch piece of fresh ginger, grated</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">1 4 inch diakon radish</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">1 teaspoon ghost pepper salt</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">1 teaspoon of cayenne</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">1 teaspoon of sea salt</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">a few TB water</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">3 large cabbage leaves, whole</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">saran wrap</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">rubber bands</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Mix all ingredients in a large bowl. Pack veggies down into several large glass or stainless steel containers or jars, so the containers have as little air in them as possible. </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgttJ9bo0IOsyPTXrmfpNe7UhNcKLx9aW_Msst6kZg15nHyPIPbvqcp2MwP7vFjGvGe3FIPP0Lyipgp7ZfVucg0pwl3loeGfXbDtBm8_9vqP3hSxow5lz7N_8-TK26GF2X7LzKFhRVUFfo/s1600/the+process.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: inherit;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgttJ9bo0IOsyPTXrmfpNe7UhNcKLx9aW_Msst6kZg15nHyPIPbvqcp2MwP7vFjGvGe3FIPP0Lyipgp7ZfVucg0pwl3loeGfXbDtBm8_9vqP3hSxow5lz7N_8-TK26GF2X7LzKFhRVUFfo/s320/the+process.jpg" width="320" /></span></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Fill the jars almost to the top leaving an inch or so. Then roll or fold a cabbage leaf and stuff it into the top, filling the container to the rim. Wrap a piece of plastic wrap over the top, secure with a thick rubber band, and screw on the lid, tight.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmKZc5aFpXet2v5Xm8NlkZlRBpcKG9eilSkvp2J3h_WOVCI8CKHyg0IJDAMnqWt7jArY4aUUOVpNbRKBHQbiFkoPJFo8fbPsDo2r0FuuIv8PFWYAnFJ_ANdptiOwWy8DahXJ7p-IIhqR0/s1600/jars+of+cultured+veggies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: inherit;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmKZc5aFpXet2v5Xm8NlkZlRBpcKG9eilSkvp2J3h_WOVCI8CKHyg0IJDAMnqWt7jArY4aUUOVpNbRKBHQbiFkoPJFo8fbPsDo2r0FuuIv8PFWYAnFJ_ANdptiOwWy8DahXJ7p-IIhqR0/s320/jars+of+cultured+veggies.jpg" width="240" /></span></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">In the past, I have found larger containers, with silicone seals and clasp lids to be extremely helpful, but since the seal on my last batch wasn't secure, I thought I'd try it this way for my next batch. Set the containers in a closet or cupboard, one that has a steady room temperature, to culture or ferment for 3-5 days. The warmer the air temp, the faster they will ferment.</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><span class="Apple-style-span" style="font-family: inherit;">"During this fermentation period, the friendly bacteria are having a heyday, reproducing and converting sugars and starches to lactic acid. Once the initial process is over, it is time to slow down the bacterial activity by putting the cultured veggies in the refrigerator. The cold greatly slows the fermentation, but does not stop it completely. Even if the veggies sit in your refrigerator for months, they will not spoil; instead they become more like fine wine, more delicious with time. Properly made, cultured vegetables have at least an eight month shelf life." - Body Ecology Diet</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><span class="Apple-style-span" style="font-family: inherit;">Check on them after day three and see how they are doing. If any scum appears around the cabbage leaves, you may remove the leafs and close the jars again, letting them continue the culturing process in or out of the fridge. </span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><span class="Apple-style-span" style="font-family: inherit;">BE CAREFUL! * Sometimes the fermenting activity in the jars will become so BUSY, that the jars will explode when you initially open them, so make sure to only do it over the sink. Taste and enjoy all of the benefits that these delicious vegetables have to offer!</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="line-height: 17px;">To read more about the </span></span><span class="Apple-style-span" style="line-height: 17px;">benefits</span><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="line-height: 17px;"> of cultured veggies and probiotics, and additional recipes,</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="line-height: 17px;">click on any of the links below:</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><a href="http://en.wikipedia.org/wiki/Probiotic">http://en.wikipedia.org/wiki/Probiotic</a></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><a href="http://www.rejuvenative.com/articleRCV.htm">http://www.rejuvenative.com/articleRCV.htm</a></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><span class="Apple-style-span" style="font-family: inherit;"><a href="http://bodyecology.com/cveggies.php">http://bodyecology.com/cveggies.php</a></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="line-height: 17px;"><br />
</span></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-35500776076528422672011-03-02T12:17:00.000-08:002011-03-02T12:17:12.467-08:00Moroccan Lentil Stew<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnOE6hsEDm0lxu871pqJAt08A5Y-Pm82ugc10lD46eELsKZQlvPOZZweGEn_KNShqk_UBNVMf4Ymi6YK6Vdfqa1SJCWxVISfS28Alr6nr1cO-bzUwk5KMldoRyVfzEedgHyfi43IrjiuI/s1600/Moroccan+Lentil+Stew.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnOE6hsEDm0lxu871pqJAt08A5Y-Pm82ugc10lD46eELsKZQlvPOZZweGEn_KNShqk_UBNVMf4Ymi6YK6Vdfqa1SJCWxVISfS28Alr6nr1cO-bzUwk5KMldoRyVfzEedgHyfi43IrjiuI/s1600/Moroccan+Lentil+Stew.jpg" /></a></div><br />
This recipe was taken from allrecipes.com and was contributed by Grace and Mae. It is a winter's soup, chocked full of Ayurveda spice that promotes many things, such as supporting circulation, providing relief for those suffering from stomach acidity, improving digestion and managing an anti-inflammatory environment. I have tweaked it, of course, as I often do after finding a favorite recipe and making it so many times, that each time allows for adjustments in ingredients, based on what I have on hand. Still the basic recipe is as follows:<br />
<br />
<div class="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><h3 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 14px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Ingredients</h3><ul style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">2 onions, chopped</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">2 cloves garlic, minced</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 teaspoon grated fresh ginger</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">6 cups water</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 cup red lentils</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;">1 (15 ounce) can garbanzo beans, drained (or the </span><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;">equivalent</span><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"> in </span><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;">dried</span><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"> beans, </span><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;">soaked</span><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"> and cooked)</span></span></li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 (19 ounce) can cannellini beans (or the equivalent in dried beans, soaked and cooked)</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 (14.5 ounce) can diced tomatoes (I had strained tomatoes instead, which changes the texture a bit)</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1/2 cup diced carrots (added more carrots and celery due to the different kind of tomatoes)</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1/2 cup chopped celery</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 teaspoon garam masala </li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">(or for a real authentic meal, find <span class="Apple-style-span" style="border-collapse: collapse; font-family: Verdana, Arial, Helvetica, sans-serif; line-height: normal;">Rus Al Hanoot instead, which is a Moroccan blend rather than Indian)</span></li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 1/2 teaspoons ground cardamom</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1/2 teaspoon ground cayenne pepper</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1/2 teaspoon ground cumin </li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">(I had zero cumin in the cupboard so I added chili powder instead, which has cumin in it)</li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 tablespoon olive oil</li>
</ul></div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-color: rgb(204, 204, 204); border-top-style: dotted; border-top-width: 1px; font-family: Verdana, Arial, sans-serif; font-size: 11px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 20px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 300px;"></div><div class="directions" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 11px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><h3 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; font-size: 14px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Directions</h3><ol style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, sans-serif; list-style-image: initial; list-style-position: initial; list-style-type: decimal; margin-bottom: 0px; margin-left: 16px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 16px; padding-right: 0px; padding-top: 0px;"><li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">In large pot saute; the onions, garlic, and ginger in a little olive oil for about 5 minutes.</span></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft.</span></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">Puree half the soup in a food processor or blender. Return the pureed soup to the pot, stir and enjoy! </span>(I actually like the texture without blending, so I often leave it "as is". Still delicious!)</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Alternatively, you may add all of the ingredients to a crock pot and slowly simmer everything together for an extended period of time. the taste and texture will be slightly altered, but with crusty bread, makes a perfect meal!</li>
</ol><div style="font-family: Verdana, Arial, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;"><br />
</span></div><div style="font-family: Verdana, Arial, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;">For more information on the health benefits of ginger, click on this link:</span></div><div style="font-family: Verdana, Arial, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;"><a href="http://www.healthdiaries.com/eatthis/10-health-benefits-of-ginger.html"><span class="Apple-style-span" style="color: #bf9000;">http://www.healthdiaries.com/eatthis/10-health-benefits-of-ginger.html</span></a></span></div><div style="font-family: Verdana, Arial, sans-serif;"><br />
</div><div style="font-family: Verdana, Arial, sans-serif;">For more information on the health benefits of cardamom, click on this link:</div><div style="font-family: Verdana, Arial, sans-serif;"><a href="http://www.augustayurveda.com/showarticles1.asp?id=468"><span class="Apple-style-span" style="color: #bf9000;">http://www.augustayurveda.com/showarticles1.asp?id=468</span></a></div><div style="font-family: Verdana, Arial, sans-serif;"><br />
</div><div style="font-family: Verdana, Arial, sans-serif;">For more information on <span class="Apple-style-span" style="border-collapse: collapse; font-family: Verdana, Arial, Helvetica, sans-serif;">Rus Al Hanout, </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: Verdana, Arial, Helvetica, sans-serif;">and how you might create this on your own using the spices in your cupboard, click on this link:</span></div><div style="font-family: Verdana, Arial, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: Verdana, Arial, Helvetica, sans-serif;"><a href="http://en.wikipedia.org/wiki/Ras_el_hanout"><span class="Apple-style-span" style="color: #bf9000;">http://en.wikipedia.org/wiki/Ras_el_hanout</span></a></span></div><div style="font-family: Verdana, Arial, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: Verdana, Arial, Helvetica, sans-serif;"><br />
</span></div></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-34183258805553331562011-02-28T20:42:00.000-08:002011-02-28T20:42:55.091-08:00The apple doesn't fall far from the tree...<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkAKQGMegRflvh7nubVSyhDgHj_g8pBmtgb2E00Wxu37Budeo9LhyphenhyphenE9BdXUco0nVT2rjezD-3nmCrs8sxzy4KojOtVi3QIfWHyzg2ZhSkoOPQLIzvJmCCIOICFbBPc3WXQB4gi9K_RCwY/s1600/mom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkAKQGMegRflvh7nubVSyhDgHj_g8pBmtgb2E00Wxu37Budeo9LhyphenhyphenE9BdXUco0nVT2rjezD-3nmCrs8sxzy4KojOtVi3QIfWHyzg2ZhSkoOPQLIzvJmCCIOICFbBPc3WXQB4gi9K_RCwY/s320/mom.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">This is my mom. </div><div class="separator" style="clear: both; text-align: center;">It's not a current picture, but it's my favorite one of her. She was really something on the sailboat... handy, loving and a superior cook, despite the challenges the size of our galley brought. Whether on land or at sea, on Sunday evenings we often had soup and sandwiches. She would start a pot of something after church or a early sail, then create a meal around that soup, adding open faced sandwiches and a salad. Then she would fix us each up a tray, and we would go into our four corners - bedroom, den, living room or office - though, she and I often took to watching a program and eating our dinners together. It was my favorite day of week for a while, mostly because of dinner. The rest of the week we ate together as a family, always in the dining room, so Sundays were special. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Here are two our favorite Sunday soups.</div><div class="separator" style="clear: both; text-align: center;">In each recipe, if you choose to leave out the ham bone, they become vegan and gluten free.</div><div class="separator" style="clear: both; text-align: center;">I have made variations of each over the years and they freeze well, are nutritionally dense, inexpensive and can easily be done in the crock pot.</div><div class="separator" style="clear: both; text-align: center;">Enjoy!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;"><b>MARLENE'S LENTIL SOUP</b></span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;"></span> </div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 1lb bag lentils (usually brown ones)</span> </div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">2 Tbsp olive oil</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 large onion, diced</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1-1/2 cups celery, chopped</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1-1/2 cups sliced carrots-1/2 inch pieces</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">2-3 large cloves of garlic, minced</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 large can diced tomatoes</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 ham bone, optional (ham hocks will do and are easier to get, but not much meat on them)</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">4 tomato cans worth of water</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 Tbsp ground cumin seed</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">Salt and pepper to taste</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;"></span> </div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">Rinse lentils in a colander. Heat oil in large soup pot, add onion, celery and garlic. Saute over medium-high heat until vegetables are softened and fragrant, about five minutes. Add carrots, tomatoes, water, cumin seed, salt and pepper. The ham bone is important for flavor, but soup will still be good without it, just different. Bring to a boil and turn down to a simmer. Cover the pot, but tilt lid, so soup can cook down. Put the fan on and simmer for about two hours, stirring occasionally. Add water if necessary, a cup at a time. When soup is done, remove ham bone to a colander set over a bowl to catch liquid. Let bone cool. Remove ham, cut up pieces and return to pot. Good for dinner with a salad and some good bread. Put in storage container(s) and eat for lunch or freeze some for the future. Note: I wash a bunch of celery and cut it straight across, leaves and all; just easier.</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;"></span> </div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b><span style="font-family: Arial; font-size: x-small;"></span><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;">MARLENE'S SPLIT PEA SOUP</span></b></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;"></span> </div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 1lb bag split peas (green or yellow)</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 large onion, diced</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1-1/2 cups chopped celery</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1-1/2 cups sliced carrots - 1/2" slices</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1-2 large cloves garlic</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">2 quarts water</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 ham bone</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">Salt (start with 1 tsp) and pepper to taste</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;">1 cup parsley (any kind), chopped</span></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: Arial; font-size: x-small;"></span> </div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: Arial; font-size: x-small;">Rinse the peas in a colander. Heat oil in large soup pot, add onion, celery and garlic. Saute over medium-high heat until vegetables are softened and fragrant, about five minutes. Add carrots, water, salt and pepper and ham bone. (I have never made pea soup without a ham bone or ham hocks.) Bring soup to a boil and turn down to a simmer. Cover with lid cocked slightly to let out steam. Put the fan on and cook for about two hours, stirring occasionally (set the timer if you think you'll forget and carry it with you.) When soup is done, remove ham bone or ham hocks to a colander set over a bowl to catch the liquid. Let cook and remove meat from bone. Add ham to pot with the chopped parsley. It will cook a little in the hot soup and add to flavor and looks good. Have for dinner with a salad and some good bread. Save the rest in container(s) for lunch or freeze for the future, called "frozen assets". Note: I wash a bunch of celery and cut it straight across, leaves and all; just easier that way.</span> </div><div style="text-align: center;"><span id="goog_380856369"></span><span id="goog_380856370"></span></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-61900545639564760052011-02-17T21:47:00.000-08:002011-02-17T21:47:38.600-08:00Winter "Root and Tuber" Fries<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCp0ExruV4zjWJvVl9JxBV6lRU9Jz04XkndWdbQBVRcnGd444F5KjBESUKTVru1JQJaDi13X6_1ze9fR8E3Gux4rSCHyrl2WKMCMSzfZAHgit-p6z_kP7L5daF7fxmII3196ZrHuW0IDw/s1600/sweet-potato-fries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCp0ExruV4zjWJvVl9JxBV6lRU9Jz04XkndWdbQBVRcnGd444F5KjBESUKTVru1JQJaDi13X6_1ze9fR8E3Gux4rSCHyrl2WKMCMSzfZAHgit-p6z_kP7L5daF7fxmII3196ZrHuW0IDw/s320/sweet-potato-fries.jpg" width="320" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">This is a fantastic way to use up those winter roots and tubers. Potatoes, sweet potatoes, rutabagas and parsnips work best, and you can use just one or all of these together, if you like. You may coat them in a dressing of olive oil and almond butter, plain egg white or garlic infused oil... Spread out on a lightly sprayed or oiled cookie sheet, or on top of some parchment paper... add diced jalapeños, minced garlic, fresh ground black pepper and sea salt after coating, and bake at 450 for 30- 45 minutes, flipping them around and over occasionally, until crisp or just bubbly. Sprinkle with nutritional yeast, sea salt or grated Romano, and let cool. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">High in fiber, full of flavor, yet low in sugars, makes winter "root and tuber" fries an excellent snack for those who are trying to control their weight, manage diabetes or support digestion. Nutritionally dense and filling!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on the nutritional benefits of "roots and tubers", click any of these links:</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><a href="http://lifestyle.iloveindia.com/lounge/health-benefits-of-rutabaga-8701.html">http://lifestyle.iloveindia.com/lounge/health-benefits-of-rutabaga-8701.html</a></div><div style="text-align: left;"><a href="http://lifestyle.iloveindia.com/lounge/benefits-of-parsnip-8438.html">http://lifestyle.iloveindia.com/lounge/benefits-of-parsnip-8438.html</a></div><div style="text-align: left;"><a href="http://lifestyle.iloveindia.com/lounge/benefits-of-sweet-potato-2119.html">http://lifestyle.iloveindia.com/lounge/benefits-of-sweet-potato-2119.html</a></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com1tag:blogger.com,1999:blog-1880102840216282705.post-72564109727462367502011-02-16T17:42:00.000-08:002011-02-16T17:42:49.354-08:00Eating Healthy IS Affordable!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWm00_l3soHBNcA0NDDJ1OL9pTntn9yM9cNm0tLnXvEQ9XQJteJbB7pMG_q-zTDmkNreB_BCS2pQqtijbYYdF-STPx2kDsqZs-DLYPtBojIAwzuY91HpFXzgVCxhsAH1gsMSP-oJmBL_g/s1600/groceries-canvas-bag-lg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWm00_l3soHBNcA0NDDJ1OL9pTntn9yM9cNm0tLnXvEQ9XQJteJbB7pMG_q-zTDmkNreB_BCS2pQqtijbYYdF-STPx2kDsqZs-DLYPtBojIAwzuY91HpFXzgVCxhsAH1gsMSP-oJmBL_g/s320/groceries-canvas-bag-lg.jpg" width="250" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">There seems to be three HUGE misconceptions about eating healthy...</div><div style="text-align: left;">1. Eating healthy is too expensive.</div><div style="text-align: left;">2. Eating healthy is too complicated.</div><div style="text-align: left;">3. Eating healthy doesn't taste good.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">YUM Food Solutions is all about disproving all three, one by one, beginning with the first. Expense.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Sure, there are ways you can spend all sorts of money on processed, prepared, specialty and hard to find items... not to mention organic produce, especially when the item is out of season, or must travel long distances to fulfill an organic need.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">However, by learning which things *should* be organic, you can prioritize:</div><div style="text-align: left;"><a href="http://gourmetfood.about.com/od/slowfoodorganiclocal/a/organicproduce_2.htm">http://gourmetfood.about.com/od/slowfoodorganiclocal/a/organicproduce_2.htm</a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Buying in season and buying local, also encourages farmers to utilize what produce works well in the climate and region already, eliminating many, if not all, of pesticide use. Just because a local farm isn't certified organic, does not mean the crop has been sprayed. Help find seasonal produce using this link from Epicurious: <a href="http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap">http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap</a></div><div style="text-align: left;">and use local farms whenever possible. The quality of your food will improve and you'll help support your local economy at the same time!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">If you have the desire for certified organic or sustainable farms, seek out a local Community Supported Agriculture Farm Share, like 47th Avenue Farm: <a href="http://www.47thavefarm.com/">http://www.47thavefarm.com/</a> Get to know your farmer, experiment with new and interesting vegetables and gain some clarity about some of the challenges of the harvest.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">If you need an indulgent amount of veggies for juicing, etc... consider striking a deal with a local farmer through the Farmer's Markets. I've heard that this can be an inexpensive way to obtain larger quantities of nutrient dense seasonal veggies.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I also discovered the food co-op's and places like Limbo, near Trader Joe's in SE... where sometimes you will find an entire cache of an item for $1! Like the jalapeños I recently scored from a friend who couldn't possibly use them all. So she shared, and now I get to make relish, jam and poppers galore! Fred Meyer recently had rutabagas, 2 lbs for a $1! Buy them up, make soup and freeze!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Even when excess is not desired and a modest trip to the store must ensue, I've discovered that some of the cheapest items are the fresh ones, whole, and in season. A recent trip to Freddies yielded this list:</div><div style="text-align: left;"></div><ul><li>2 bananas</li>
<li>4 local pears</li>
<li>2 organic sweet potatoes</li>
<li>1 head of organic cauliflower</li>
<li>some mushrooms</li>
<li>2 organic apples</li>
<li>some Brussels sprouts</li>
<li>several organic rutabagas</li>
<li>2 bunches of radishes</li>
<li>3 broccoli crowns</li>
<li>3 organic leeks</li>
<li>a grapefruit</li>
<li>a head of garlic</li>
<li>6 carrots</li>
<li>2 yellow onions </li>
<li>a head of red cabbage</li>
</ul><div>All of this cost me $16.31!</div><div><br />
</div><div>Combined with staples I already had at home... rice, olive oil, quinoa, dried beans, lentils, etc... I'm able to make a plethora of homemade meals that are both nutrient dense, as well as delicious. </div><div><br />
</div><div>Contact me, for more information... I'll show you how!</div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-8270812317411103692011-01-31T09:59:00.000-08:002011-01-31T09:59:50.701-08:00The Forgotten Potato<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1Ij8ZDtURvr8tI9mCqGtvxK_IodwA5TWc0v3ghED5E0ksXjDqlpDrpVMQUq1mKchxN526PRD1EI-A-EOs9iItw_5SuB5NmMOjNSe9D-lbNJPv6tt8-iM2DghByjukkqwROBAaZyJpJAU/s1600/The+forgotten+potato.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1Ij8ZDtURvr8tI9mCqGtvxK_IodwA5TWc0v3ghED5E0ksXjDqlpDrpVMQUq1mKchxN526PRD1EI-A-EOs9iItw_5SuB5NmMOjNSe9D-lbNJPv6tt8-iM2DghByjukkqwROBAaZyJpJAU/s1600/The+forgotten+potato.jpeg" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">Last night, when I was preparing to bake myself a potato, I grabbed two. Why not? Plentiful, easy to digest, anti-inflammatory, chocked full of vitamin c... it's great for the skin! I thought if nothing else, I could use it for something else later. Well I forgot about that potato entirely, until this morning, when I stood staring into the fridge, with only a few ingredients remaining.... Breakfast!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>What I had on hand:</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>2 eggs</b></div><div style="text-align: left;"><b>1/4 cup chopped onion</b></div><div style="text-align: left;"><b>a couple handfuls of fresh, washed spinach</b></div><div style="text-align: left;"><b>1 baked potato</b></div><div style="text-align: left;"><b>salt and pepper to taste</b></div><div style="text-align: left;"><b>1 TB of butter or Earth Balance</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>What I did:</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;">Melt butter into wok or pan, add onion and potatoes and brown lightly over medium heat. Crack eggs into large mug or bowl and beat with fork until smooth. Pour eggs over contents in wok or pan, and scramble and mix with a spatula, until done. Lower heat, plop spinach on top and cover. Let steam for a minute or two, until spinach has wilted. Scrape into bowl, add salt and ground pepper to taste... and perhaps some Aardvark. YUM.</div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;">For additional information on the health benefits (and concerns) of potatoes, click on this link:</div><div style="text-align: left;"><b><a href="http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-potato.html">http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-potato.html</a></b></div><div style="text-align: left;"><b><br />
</b></div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-72538799640540745322011-01-15T20:48:00.000-08:002011-01-15T20:54:03.031-08:00Potage Parmentier<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq81NGQL4cWLU4HGZQKcTh3_tm_Oo5oVo6OBYSPSRel3jiECpsij_0Qwg8wSih-SrPBrVcN-hs3Jvg9xy3wmHTfANN95RLwDoqopQr2qAc5QVH5mvONTgu5UIslILa7FEGVtsQocmM5sE/s1600/Potage+Parmentier.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq81NGQL4cWLU4HGZQKcTh3_tm_Oo5oVo6OBYSPSRel3jiECpsij_0Qwg8wSih-SrPBrVcN-hs3Jvg9xy3wmHTfANN95RLwDoqopQr2qAc5QVH5mvONTgu5UIslILa7FEGVtsQocmM5sE/s1600/Potage+Parmentier.jpg" /></a></div><br />
<span class="Apple-style-span" style="font-family: inherit;">Inspired in the first chapter of Julie and Julia, by Julie Powell, I desired to recreate this potato leek soup... Afterall, I have a potato ricer, and few people do. You can use masher or and hand blender, but Julia Childs warns <span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; line-height: 15px;">against it, as it will turn soup into "something un-French and monotonous". You want texture in this one. </span></span>For more information on what Julie Powell has to say about Potage Parmentier, click on this link:<br />
<span class="Apple-style-span" style="font-family: inherit;"><a href="http://blogs.salon.com/0001399/2002/08/30.html">http://blogs.salon.com/0001399/2002/08/30.html</a> </span><br />
<span class="Apple-style-span" style="font-family: inherit;">In the meantime, let's getter done! </span>This one is simple and SOOO delicious. And nutritious!<br />
<span class="Apple-style-span" style="font-family: inherit;"><br />
</span><br />
<b><span class="Apple-style-span" style="font-family: inherit;">What I had on hand:</span></b><br />
<b><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></b><br />
<b><span class="Apple-style-span" style="font-family: inherit;">4 baking potatoes, diced</span></b><br />
<span class="Apple-style-span" style="font-family: inherit;">(you may peel or not peel them... I peeled two and left the other two "as is", so that some of the nutrient rich skin would be included, but so it would still have a pale yellow tone, rather than brown.)</span><br />
<b><span class="Apple-style-span" style="font-family: inherit;">3 leeks, chopped, soaked in cold water for 1/2 hour, then rinsed</span></b><br />
<b><span class="Apple-style-span" style="font-family: inherit;">3 cups water</span></b><br />
<span class="Apple-style-span" style="font-family: inherit;">(I used 2 cups broth for extra flavor and 1 cup water)</span><br />
<b><span class="Apple-style-span" style="font-family: inherit;">black pepper</span></b><br />
<b><span class="Apple-style-span" style="font-family: inherit;">sea salt</span></b><br />
<span class="Apple-style-span" style="font-family: inherit;"><b>butter or earth balance (</b>if you'd like this to be vegan<b>)</b></span><br />
<b><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></b><br />
<b><span class="Apple-style-span" style="font-family: inherit;">What I did:</span></b><br />
<b><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></b><br />
<span class="Apple-style-span" style="font-family: inherit;">Add potatoes, leeks, broth/water to pot, put heat on medium low and simmer for 45 minutes, stirring occasionally. Add salt and pepper to taste. Mash or blend until still slightly chunky... You should be able to see bits of potatoes and onion here and there, but too much. Add a few pats of butter at the end, in small amounts and stir. YUM!</span><br />
<b><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></b><br />
<b><span class="Apple-style-span" style="font-family: inherit;">Variations:</span></b><br />
<br />
<ol style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 406px;"><li style="float: left; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 7px; margin-left: 0px; margin-right: 0px; margin-top: 8px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 406px;"><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;">The following may be simmered with the potatoes and leeks at the start:</span></span></li>
<li style="float: left; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 7px; margin-left: 0px; margin-right: 0px; margin-top: 8px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 406px;"><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;">sliced or diced carrots or turnips... <span class="Apple-style-span" style="line-height: 18px;">peeled, seeded or chopped tomatoes or strained, canned tomatoes... h</span><span class="Apple-style-span" style="line-height: 18px;">alf-cooked dried beans, peas, or lentils, including their cooking liquid.</span></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="line-height: 18px;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><ol style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 406px;"><li style="float: left; line-height: 18px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 7px; margin-left: 0px; margin-right: 0px; margin-top: 8px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 406px;"><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;">The following may be simmered for 10-15 minutes with the soup after it has been pureed:</span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></em></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">fresh or frozen diced cauliflower</span></em></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">cucumbers</span></em></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">broccoli</span></em></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">lima beans</span></em></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">peas</span></em></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">string beans</span></em></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">okra</span></em></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><span class="Apple-style-span" style="font-family: inherit;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">zucchini</span></em></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">spinach</span></em></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">cabbage </span></em></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; width: 365px;"><em style="display: inline !important; font-style: normal; font-weight: bold; height: 32px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 14px; margin-top: -4px; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; vertical-align: middle;"><span class="Apple-style-span" style="font-weight: normal; line-height: 18px;">diced cooked leftovers of any kind of the preceding veggies.(I ended up using up the remains of a head of red cabbage for this batch.)</span></em></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: center; width: 365px;"><br />
</span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;">You may also use whipping cream instead of butter.</span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;"><br />
</span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;">For more information on the nutritional benefits of leeks, click any of these links:</span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;"><br />
</span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;"><a href="http://www.ehow.com/about_5076966_benefits-leeks.html"><span class="Apple-style-span" style="color: black;">http://www.ehow.com/about_5076966_benefits-leeks.html</span></a></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;"><br />
</span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;"><span class="Apple-style-span" style="color: black;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=26">http://www.whfoods.com/genpage.php?</a><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=26">tname=foodspice&dbid=26</a></span></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;"><br />
</span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;"><a href="http://www.indepthinfo.com/leeks/health-benefits.htm"><span class="Apple-style-span" style="color: black;">http://www.indepthinfo.com/leeks/health-benefits.htm</span></a></span><span style="float: left; outline-color: initial; outline-style: none; outline-width: initial; text-align: left; width: 365px;"><br />
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</ol>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0tag:blogger.com,1999:blog-1880102840216282705.post-4859252005253365342011-01-09T18:08:00.000-08:002011-01-09T18:10:46.764-08:00Sausage and Beluga Stew<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkoXt2hG-5MdxGys3cCdtfgeBiqfYVfXgFt0tbeNkRJaGDrZv4hhPqCv897HPKKtakaNMfxo-2Jj4_OmtJ2QfDglZ6uVuy5VvX_y1s7Be5DVAMZ8E3u2Sfca5qdBB7DIntzlwmTfxiEj8/s1600/black+lentils.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkoXt2hG-5MdxGys3cCdtfgeBiqfYVfXgFt0tbeNkRJaGDrZv4hhPqCv897HPKKtakaNMfxo-2Jj4_OmtJ2QfDglZ6uVuy5VvX_y1s7Be5DVAMZ8E3u2Sfca5qdBB7DIntzlwmTfxiEj8/s1600/black+lentils.jpg" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">This is one of my favorite stews to make because it is high in protein and complex carbohydrates, is simple to prepare, hearty and uses so few ingredients. You can also vary the ingredients slightly and get a perfect meal every time. Added bonus? Beluga beans are exceptionally good for your heart! </div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Here's what I typically use:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>1 pound or more of sausage </b></div><div style="text-align: left;">(bulk or links)</div><div style="text-align: left;"><b>1 1/2 cup of black lentils (A.K.A Beluga beans)</b></div><div style="text-align: left;">(I used a mixture of French green and black, other types will cook more quickly, </div><div style="text-align: left;">turn mushy and alter flavor slightly.)</div><div style="text-align: left;"><b>1 cup sweet corn</b></div><div style="text-align: left;">(I used 1/2 cup of left over cabbage and 8 collard greens, stemmed and chopped, instead)</div><div style="text-align: left;"><b>4 ribs of celery, chopped</b></div><div style="text-align: left;"><b>1 medium onion, chopped</b></div><div style="text-align: left;"><b>5 1/2 cups water</b></div><div style="text-align: left;">(I used 2 cups chicken broth and 3 cups water, </div><div style="text-align: left;">and added a little water at a time in the end while the stew thickens)</div><div style="text-align: left;"><b>Sea salt </b></div><div style="text-align: left;"><b>Black peppercorns</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Here's what I did:</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Rinse the lentils and cull them for small stones and debris.</div><div style="text-align: left;">Remove sausages from their casings if they are links, and place in heavy soup pot with tight fitting lid.</div><div style="text-align: left;">Lightly brown sausage and break it up into smaller pieces. </div><div style="text-align: left;">Add celery, onion and other veggies. Saute mixture until veggies soften.</div><div style="text-align: left;">Pour in water/broth. Add a few shakes of sea salt and some fresh ground black pepper.</div><div style="text-align: left;">Add lentils. Stir everything together, cover and bring to a boil, stirring occasionally. Reduce the heat and simmer on low for about 2 hours, stirring occasionally to prevent the lentils from burning. Remove the lid for the last 1-2 hour while simmering, when stew thickens to desired consistency, serve pipping hot into bowls. Works well with slices of thick crusted bread.</div><div style="text-align: left;">Season to taste.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">For more information on the nutritional density of black lentils or Beluga beans, click on this link:</div><div style="text-align: left;"><a href="http://www.foodnavigator-usa.com/Science-Nutrition/Heart-health-gain-locked-in-pigment-of-black-lentils">http://www.foodnavigator-usa.com/Science-Nutrition/Heart-health-gain-locked-in-pigment-of-black-lentils</a></div><div style="text-align: left;"><br />
</div>Sabby Louhttp://www.blogger.com/profile/05558469144300785127noreply@blogger.com0