Why Halal? Why Kosher?

Islam has laws regarding which foods, which either by nature of the food or by means of preparation, cannot be eaten.

Judaism has very similar “laws” regarding food preparation and foods that are safe to consume.

So why do we care about Halal and Kosher?

Because of the guaranteed care taken to ensure the quality of the product and the cleanliness of the preparation areas for these designations means these labels add an extra level of protection in a world seemingly filled with food poisoning. In restaurants and other eating establishments I tend to feel if you care enough to serve halal or kosher the care behind the scenes will be as dedicated.

An example of food which would not be legal because of how it was prepared would be foods which contain

1. hydrolyzed animal protein
2. Lactylated fatty acid esters
3. Magnesium stearate
4. Mono & Di-glycerides
5. … the list goes on.

In September, 2000, a McDonalds restaurant in Dearborn Michigan “began offering a halal version of its chicken nuggets.”

The reason is obvious: not everyone pursuing a halal diet wanted to be restricted to salads when visiting the restaurant.

Well then … wouldn’t every restaurant seek halal certification?

Sadly, not every food provider can attain this level.

The process, should a food manufacturer wish to to attain halal or kosher certification(s), is not something to be taken lightly.

Documentations have to be submitted such as specification sheets, labels, flow charts, cleaning procedures, etc; a company must “arrange for an audit/inspection of the facility in order that IFANCA may review the process, products, materials and sanitation of the production process;” and even after approval, the certification might only apply to one calendar year or in some cases only to one particular batch.

MatchaGT and the majority of the Smoothie Essentials has met the criteria for halal, kosher and vegetarian certifications.

We are proud of that accomplishment.

We add no artificial colors to our products.

We add no artificial flavorings.

Matcha GT: the highest and purest Natural source of green tea’s energy and antioxidants, vitamins, minerals and fibers.

Tamales – A Celebration

Autumn arrived with a blast of cold air and a bit of mild rain.

As we set our gardens to auto water via Mother Nature and we begin to ignite fires with our fireplaces rather than our BBQs we prepare for the wonder of winter.

This is the time of year it’s easy to stop our regular walking routines, indulge in heavy and not so good for our waist foods and sink into the doldrums.

How can we prepare and make winter wonderful?

For me it’s about the food. Lately I’ve been dreaming in steamed masa.  The smell of fresh tamales cooking and the warmth of the house filled with the excited peoples awaiting  their pot exit.  I loved finding the recipe below – a bit lighter than the “traditional” recipes with the note of how to steam them in the oven.  More recipes may be found on the cooking light site.  Holidays don’t have to add the weight to our hips.  I also like it because the tamales can easily be transported with this method ready for cooking – just add the water to the broiler pan.  Trying to get tamales to stand in the steamer just so then get them to another kitchen or event to cook can be a frustrating struggle.

Serve with some - Tea & Spice Matcha Chai Recipe -

Cooking Light Inspirations

Photo: Lee Harrelson

Pork and Ancho Chile Tamales with Mexican Red Sauce

For ease, make the pork mixture for these tamales a day or two ahead. The recipe makes quite a few servings; serve with Spanish saffron-flavored rice for a fun evening with friends.

Ingredients

• 24 dried corn husks
• 1/2 cup fat-free, less-sodium chicken broth
• 1/2 cup fat-free
• 1/3 cup dried cherries
• 1 ancho chile, stemmed
• 1 cup chopped onion
• 2 tablespoons brown sugar
• 3 tablespoons fresh lime juice
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 5 garlic cloves
• 1 (1-pound) pork tenderloin
• Cooking spray
• 4 1/2 cups Basic Masa Dough
• 2 cups hot water
• 1 1/4 cups Mexican hot-style tomato sauce
• Lime wedges (optional)

Preparation

• 1. Place corn husks in a large bowl; cover with water. Weight husks down with a can; soak 30 minutes. Drain husks.
• 2. Combine broth, cherries, and ancho chile in a microwave-safe dish. Microwave at HIGH for 2 minutes or until cherries and ancho are tender. Combine broth mixture, onion, and next 5 ingredients (through garlic) in a blender; process until mixture is smooth. Reserve 1/2 cup broth mixture; cover and chill. Place remaining broth mixture in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 1 hour, turning bag occasionally.
• 3. Preheat oven to 450°.
• 4. Remove pork from bag, and discard marinade. Place pork on a broiler pan coated with cooking spray. Bake at 450° for 30 minutes or until a thermometer registers 155° (slightly pink). Let pork stand 20 minutes; shred pork with 2 forks. Toss shredded pork with reserved 1/2 cup broth mixture.
• 5. Working with one husk at a time, place about 3 tablespoons Basic Masa Dough in the center of husk, about 1/2 inch from top of husk; press dough into a 4-inch-long by 3-inch-wide rectangle. Spoon about 1 heaping tablespoon pork mixture down one side of dough. Using the corn husk as your guide, fold husk over tamale, being sure to cover filling with dough; fold over 1 more time. Fold bottom end of husk under. Place tamale, seam side down, on the rack of a broiler pan lined with a damp towel. Repeat procedure with remaining husks, Basic Masa Dough, and filling. Cover filled tamales with another damp towel. Pour 2 cups hot water in the bottom of a broiler pan; top with prepared rack.
• 6. Steam tamales at 450° for 55 minutes, adding water as necessary to maintain a depth of about 1/2 inch. Let tamales stand 10 minutes. Serve with sauce and lime wedges, if desired.

Julianna Grimes, Cooking Light
DECEMBER 2008

Traditional Tamales via the Oven

Traditionally, tamales are cooked in a tamalera, a metal pot with a steamer tray that can cook up to 6 dozen tamales. We found that you can achieve similar results with an oven method that doesn’t require special equipment. Place up to 2 dozen tamales on a broiler rack lined with a damp towel, cover tamales with another damp towel, and place rack in a broiler pan filled with hot water to a depth of about 1/2 inch. (Use old towels if possible because they may discolor.)

Color Your World – 12 Steps to a Healthier You!

As the fall leaves begin to turn (beta carotene by the way) it’s time to not forget to think in COLORS!

From lovely green beans to pumpkins to winter squash and my favorite persimmons!

Persimmons – Little Round Lanterns

Yes, I said persimmons. In my area this time of year as the leaves drop persimmon trees are filled with little golden lanterns. At sunset they glow. My son loves to ask can we stop and pick just a few.

The flesh, leaves and the stem can be very beneficial to the body. Meanwhile, the bright reddish fruit shaped like round Chinese lanterns are usually given as lucky presents to newlyweds to symbolize eternal love.

The Persimmons fruit is packed with cold yin energy hence serves as a potent medium in expelling pathogenic heat. This boasts of antioxidants, vitamins A, C, phosphorous, manganese, iodine and other important elements needed by the body. Persimmons is also rich in fiber and calories. Once fresh peel is applied to your face, it can help lighten and brighten the complexion.

Aside from the fruit, the leaves and stems used as tea can relieve hiccupps and coughing. Drinking persimmon leaf tea can also lower blood pressure and treat the hardening of the arteries. The tannins and flavonoids found in persimmon leaves have anti-hypertensive, anti-carcinogenic, and anti-mutagenic properties. The leaf also serves as a mild laxative to serve as an effective remedy for hemorrhoids and strengthens weak blood vessels including spider veins and varicose veins. Therefore, drinking the leaf could definitely help you in getting rid of your nasty hemorrhoid condition.

Persimmons can also help reduce allergic reactions. The leaf extract and its major flavonoid constituent, astragalin, acts as natural antihistamine which inhibits the release of the histamine. It also relieves the symptoms of dermatitis that could lessen inflammation and thickening of the skin. The astringent raw persimmon fruit is also used for constipation relief, gastro-intestinal irritation, dysentery, chronic diarrhea, ulceration of the bowel and stomach. Researches have it that the compounds in persimmon leaves bind to excess fat and help eliminate fat from the body.

So now that you know the great benefits of the persimmon what do you do with them.

We eat them raw. Though roasted seems like a natural direction.

Morgan Brownlow published this recipe

Roasted Persimmons Wrapped in Pancetta

• Recipe by Morgan Brownlow

• ACTIVE: 25 MIN
• TOTAL TIME: 40 MIN
• SERVINGS: 20

• FAST
• MAKE-AHEAD

Ingredients

1. 42 thin slices pancetta (about 1 1/4 pounds) or 21 slices bacon, halved crosswise
2. 7 Fuyu persimmons, peeled, each persimmon cut into 6 wedges
3. Salt and freshly ground pepper
4. Balsamic vinegar, preferably aged at least 10 years

Directions

1. Preheat the oven to 450°. Lay the pancetta on 2 large rimmed baking sheets. Bake for 3 minutes, or until softened. Transfer the pancetta to a large plate. Wipe off the baking sheets.
2. Season the persimmons with salt and pepper and wrap each wedge with a slice of pancetta. Secure with toothpicks. Arrange the persimmons on the baking sheets. Bake 1 sheet at a time in the center of the oven for 4 minutes, or until the pancetta is crisp. Transfer to a platter, drizzle with the vinegar and serve.

Make Ahead

Wrap the persimmon wedges earlier in the day and refrigerate until ready to bake.

Exercise – 12 Steps to a Healthier You!

We’ve known it for years.  Our grandmothers said it.  Get out and exercise, go get some fresh air, get out of my house and stop being under my feet.  Here’s an apple.

What did our foremothers know that we are ignoring?

Achooo

Upper respiratory tract infection is reduced in physically fit and active adults

Abstract

Objective Limited data imply an inverse relationship between physical activity or fitness level and the rates of upper respiratory tract infection (URTI). The purpose of this study was to monitor URTI symptoms and severity in a heterogeneous group of community adults and contrast across tertiles of physical activity and fitness levels while adjusting for potential confounders.

Design A group of 1002 adults (ages 18–85 years, 60% female, 40% male) were followed for 12 weeks during the winter and fall seasons while monitoring URTI symptoms and severity using the Wisconsin Upper Respiratory Symptom Survey. Subjects reported frequency of aerobic activity, and rated their physical fitness level using a 10-point Likert scale. A general linear model, with adjustment for seven confounders, was used to examine the effect of exercise frequency and fitness level on the number of days with URTI and severity of symptoms.

Results The number of days with URTI during the 12-week period was significantly reduced, 43% in subjects reporting ≥5 days/week aerobic exercise compared to those who were largely sedentary (≤1 day/week) and 46% when comparing subjects in the high versus low fitness tertile. URTI severity and symptomatology were also reduced 32% to 41% between high and low aerobic activity and physical fitness tertiles.

Conclusions Perceived physical fitness and frequency of aerobic exercise are important correlates of reduced days with URTI and severity of symptoms during the winter and fall common cold seasons.

Now that we’ve heard doctors support Grandma; what do we need to do to fight off the seasonal

doldrums and keep upper respitory at bay – a good walk!!

Fight A Cold with Exercise

Grab a home made smoothie on the way out the door, boost the vitamin C and Quercetin.

How about an orange smoothie with a touch of pineapple (Bromein is do good for us)
I like to add a scoop of Smoothie Essentials Women’s Blend and one of their Immune Support Blend. Boost the power of nature.

Orange Pineapple Smoothie Recipe

the flavors of Oranges and Pineapples seem to blend well together in many products including smoothies. The orange pineapple smoothie uses some juice to blend together the natural pineapple flavor.

1 sweet orange peeled and sliced
1/2 cup sliced fresh pineapple
1/2 a banana
1/2 cup of orange-pineapple or banana-orange-pineapple juice
1/2 cup of ice

Breakfast – 12 Steps to a Healthier You!

Eat Breakfast Daily

Our bodies go into starvation mode when they aren’t fed. What does this mean? It means our bodies horde fat instead of burning it. So how do we get our bodies to burn fat and build muscle? EAT.

Ok not random unhealthy processed foods – real whole foods.

Fresh steel cut oats, apple, cheese and a cup of green tea.

Ok on the surface this sounds a bit bland. So let’s pump it up!!

Irish Steel Cut Oats

Boil enough water to cook your oats. Usually about 2 cups. This recipe is based on 1 cup of oats to 2 cups of water.

Boil Water
Add a pinch of salt.
1 cup of oats
1 medium apple (cored and chopped into 1/4 in cubes)
2 tablespoons raisins
1 tablespoon minced candied ginger
1 pinch pumpkin pie spice
1/8 cup toasted chopped almonds, cashews, and walnuts

To Top
Make a simple syrup of turbinado sugar add 1/8 teaspoon of candied ginger.

Top with unwhipped whipping cream. Yes I wrote whipping cream. Ok so you resist the cream! Creme fraise works wonderfully too! Fabulous healthy fats and good protein.

1. In a medium saucepan, bring the water and salt to boil, then add the oats, apple, raisins and pumpkin pie spice.

2. Cook over medium heat, stirring frequently, until the oats are soft (approx. 10 minutes) Stir in the nuts and the candied ginger.

3. To serve, divide between two large bowls.

4. Sweeten with syrup and top with cream.

Now you’re ready for that stressful meeting! Oats are filled with fiber, antioxidants and B vitamins. No grumbly tummy!

Skip the coffee and take that cup of green tea to go! The energy level will be steady unlike coffee and so will your body’s acid level.

Make It Fresh – 12 Steps to a Healthier You

Get Shopping!

You thought I’d say cooking didn’t you? Hehe surprise!!

Yes get shopping; which will lead to cooking.

It’s now fast approaching Autumn. The colors are changing on the trees and at the Farmer’s Markets. What’s in season? Apples, pumpkins, end of summer squash, figs, plums, eggplants (aubergines) and pears to name a few. And the fresher you buy the better the taste.

The air will be chilling soon and soups will call to us along with hearty stews.

One of my favorite recipes is surprisingly simple. Ok many of my recipes are simple. I find it’s easier to be healthy if it’s simple.

Warm Figs, Apples and Pears with Goat Brie

Ingredients:

6 Figs
1 Apple cored and cut into wedges
1 Pear cored and cut into wedges
1 Round Trader Joe’s Goat Brie
1/8 cup Dubliner Cheddar shredded
2 teaspoons olive oil
2 teaspoons mixed fresh herbs finely chopped – choose your favorites. I like rosemary, lavender, thyme, basil, and a hint of mint.
Himalayan pink salt

Oil a cookie sheet
Place fruit cut side up on sheet
Grind over fruit or sprinkle with salt
Sprinkle herbs lightly over fruit
Cut Brie into 1/4″ squares
Place one square on each piece of fruit
Top with a bit of finely grated Dubliner

Bake at 350 until Brie melts

Serve with red wine; as an appetizer to lamb or steak and follow with a dark green salad highlighting fresh citrus flavors.

Grains – 12 Steps to a Healthier You!

Go For Grain!

Want to make your insides happy?
Want to lose weight?
Want to lower cholesterol?
Want to be full longer?
Want greater energy?

Yep. Grains!

Barley – Bulgar (bulgur) – Buckwheat – Oats – Quinoa – Rice – Spelt – Wheat – to name a few

In their whole forms to ground – maintaining their fiber – grains are fabulous!

Add a half cup of grain to your favorite soup.

Replace white flour with a richer ground grain flour.

Make risottos and pilafs with whole grains such as barley, brown rice, bulgur, or quinoa.

Enjoy whole grain salads like tabbouleh.

Buy whole grain pasta, or one of the blends that’s part whole-grain, part white.

Try whole grain breads. Kids especially like whole grain pita bread.

Look for cereals made with grains like kamut, kasha (buckwheat) or spelt.

Almond Coconut Granola

I found the basic recipe on line at www.eatingwell.com. The recipe was filled with unhealthy ingredients like corn syrup.

I recreated this using honey instead of corn syrup and added a few teaspoons of great seeds while remaining heavy on the whole grains, nuts and dried fruit. I chose organic dried fruits. And in fact used a chopped raw trail mix instead of the fruit and nuts. I’m experimenting with other milks as well with a focus on protein.

Ingredients
2/3 cup turbinado
1/3 cup boiling water
1 cup nonfat dry milk
2 tablespoons honey
2 1/2 cups rolled oats
1 cup wheat flakes, (see Shopping Tip)
1/2 cup toasted wheat germ
1 tablespoon sunflower seeds
1 tablespoon flaxseeds, preferably golden
1 tablespoon sesame seeds
1 tablespoon hemp seeds
1/4 cup chopped almonds
1/4 cup unsweetened shredded coconut
1 teaspoon salt
2 tablespoons peanut oil or olive oil
1 cup raisins
1 cup chopped Organic dried fruits – 2 cups if raisins are in the mix. Organic trail mix works well. Increase to 2.5 cups if the trail mix has nuts.

Preparation

Dissolve turbinado in boiling water in a medium bowl. Stir in dry milk and honey and beat with an electric mixer until smooth and creamy, about 2 minutes. Cover and refrigerate for 1 hour or overnight.

Preheat oven to 300°F. Combine oats, wheat flakes, wheat germ, seeds, almonds, coconut and salt in a large bowl. Add oil and the reserved milk mixture and mix thoroughly. Spread on a well oiled baking sheet. Bake the granola, stirring occasionally, until golden brown, 40 to 50 minutes. Stir in raisins and dried fruit. Bake for 5 minutes more. Let cool.

Tips & Notes
Make Ahead Tip: Prepare through Step 1; refrigerate overnight. Store the granola in an airtight container for up to 2 weeks.

Shopping Tip: Wheat flakes are simply wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.

Variations:

Replace milk with peanut butter or almond butter.
Add unsweetened chocolate to the dry milk.
Add chocolate chips for that sweet tooth we all have.

Use to top yogurts, eat as a quick snack or . . .

Press into a sold flat sheet and allow to bake without stirring; then cut into bars.

The milk is part of your binder. If you want to add additional nuts and seeds increase the milk and simple syrup accordingly. It’s should be a bit gooey. When I was little we had astronaut food. A combo of peanut butter and dried milk. This too would work with the granola recipe rolled around it.

Fishing for Health – 12 Steps to a Healthier You!

Go Fishing— We’ve all heard – cook fish or seafood for dinner 2 times a week.

But which fish are safe and which give the most bang for the buck so to speak?

Fish is general believed safe but with the concerns over global warming and mercury as well as heavy metal poisoning which fish are safe NOW?

The Super Green List:

Connecting Human and Ocean Health

Seafood plays an important role in a balanced diet. It’s often rich in omega-3 fatty acids, which help boost immunity and reduce the risk of heart disease, stroke, cancer and other ailments. Omega-3s are especially important for pregnant and nursing women, and young children. Unfortunately, some fish carry toxins that can become harmful when eaten frequently.

Good for You, Good for the Oceans

Combining the work of conservation and public health organizations, the Monterey Bay Aquarium has identified seafood that is “Super Green,” meaning that it is good for human health and does not harm the oceans. The Super Green list highlights products that are currently on the Seafood Watch “Best Choices” (green) list, are low in environmental contaminants and are good sources of long-chain omega-3 fatty acids.This effort draws from experts in human health, notably scientists from the Harvard School of Public Health (HSPH) and Environmental Defense Fund (EDF). The Monterey Bay Aquarium will continue to work with these organizations to balance the health and environmental attributes of seafood.

The Super Green list includes seafood that meets the following three criteria:

Low levels of contaminants (below 216 parts per billion [ppb] mercury and 11 ppb PCBs)

The daily minimum of omega-3s (at least 250 milligrams per day [mg/d])*

Classified as a Seafood Watch “Best Choice” (green)

Contaminants in Seafood

Seafood contaminants include metals (such as mercury, which affects brain function and development), industrial chemicals (PCBs and dioxins) and pesticides (DDT). These toxins usually originate on land and make their way into the smallest plants and animals at the base of the ocean food web. As smaller species are eaten by larger ones, contaminants are concentrated and accumulated. Large predatory fish—like swordfish and shark—end up with the most toxins. You can minimize risks by choosing seafood carefully. Use our Super Green list and learn more about contaminants in seafood on the EDF website.

* The Best of the Best: September 2010

Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
Oysters (farmed)
Pacific Sardines (wild-caught)
Rainbow Trout (farmed)
Salmon (wild-caught, from Alaska)

** Other Healthy “Best Choices”

Arctic Char (farmed)
Barramundi (farmed, from the U.S.)
Dungeness Crab (wild-caught, from California, Oregon or Washington)
Longfin Squid (wild-caught, from the U.S. Atlantic)
Mussels (farmed)

• Grilled Rainbow Trout and Zucchini with Rosemary and Garlic

  Prepare your grill to a medium high heat

  2 tablespoon chopped fresh rosemary
  2 tablespoon minced garlic
  2 teaspoon olive oil
  1 teaspoon salt
  1 teaspoon multi herb seasoning
  4 whole trout – dressed
  4 zucchini cut lengthwise in half
  4 rosemary sprigs
  Cooking Spray or more olive oil in spray
  Combine chopped rosemary, minced garlic, olive oil, salt and seasonings in small bowl.
  Cut 3 diagonal slits on each side of the fish and rub in the rosemary mixture.

  Repeat with zucchini

  Place one rosemary sprig into the cavity of each fish
  Coat grill with cooking spray before placing fish and zucchini on grill
  Grill until fish flakes with fork.

  Serve on a bed of fresh greens with fresh beans or peas.

  

Healthy Fats – 12 Steps to a Healthier You!

Focus on Healthy Fats—Swap unhealthy fats for healthy fats in your diet.

The facts about dietary fat via the Mayo Clinic

There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

But there is a dark side to fat. The concern with some types of dietary fat (and their cousin cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes. Dietary fat also may have a role in other diseases, including obesity and cancer.

Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats.

So what foods should I eat? Fats that are liquid at room temperature are healthiest.

Fats come in various types. Unsaturated fats — including monounsaturated fats and polyunsaturated fats — are healthy if eaten in small amounts. But saturated fats and trans fats can increase your risk of heart disease.

No matter what; 5 grams of fat and 45 calories.  What does 5 grams look like?

Monounsaturated fats

• Almonds 6
• Avocado 2 tablespoons (1 ounce)
• Brazil nuts 2
• Cashews 6
• Filberts (hazelnuts) 5
• Macadamia nuts 3
• Nut butters, trans-free: almond butter, cashew butter, peanut butter (smooth or crunchy) 1 1/2 teaspoon
• Oil: canola, olive, peanut 1 teaspoon
• Olives, black 8 large
• Olives, green with pimento 10 large
• Peanuts 10
• Pecans 4 halves
• Pistachios 16

Polyunsaturated fats

• Margarine, low-fat spread, 30 to 50 percent vegetable oil, trans-free 1 tablespoon
• Margarine, trans-free: stick, tub, squeeze 1 teaspoon
• Mayonnaise, reduced-fat 1 tablespoon
• Mayonnaise, regular 1 teaspoon
• Mayonnaise-style salad dressing, reduced-fat 1 tablespoon
• Mayonnaise-style salad dressing, regular 2 teaspoons
• Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower 1 teaspoon
• Pine nuts 1 tablespoon
• Salad dressing, reduced-fat 2 tablespoons
• Salad dressing, regular 1 tablespoon
• Seeds: flaxseed, pumpkin, sesame, sunflower 1 tablespoon
• Tahini (sesame paste) 2 teaspoons
• Walnuts 4 halves

When you lose weight, where does the lost body fat go?

Answer

from Katherine Zeratsky, R.D., L.D.

Body fat breaks down during a series of complex metabolic processes.

When you burn more calories than you consume, your body uses fat (triglycerides) for energy. This causes your fat cells to shrink. In turn, triglycerides are broken down into two different substances — glycerol and fatty acids — which are absorbed into your liver, kidneys and muscle tissue. From there, the glycerol and fatty acids are further broken down by chemical processes that ultimately produce energy for your body.

These activities generate heat, which helps maintain your body temperature. The resulting waste products — water and carbon dioxide — are excreted in urine and sweat or exhaled from your lungs.

• Quinoa and Pistachio Salad

• Low Fat High Passion Protein Punch

  Quinoa is a high protein and quick cooking grain.   This makes 6 servings – thus it is very fat responsible.

  1 red bell pepper
  1 cup uncooked quinoa
  1 cup vegetable broth – low sodium
  1 can (15 1/2 ounce) chickpeas
  1/2 cup water
  1/2 cup fresh orange juice
  1/3 cup fresh coarsely chopped cilantro
  1/4 cup extra virgin olive oil or peanut oil
  2 tablespoons coarsely chopped fresh parsley – flat leaf works best
  3 tablespoons fresh lemon juice
  1/2 teaspoon ground cumin
  1/4 teaspoon salt
  1/4 teaspoon ground red pepper (cayenne)
  2 large cloves garlic coarsely chopped
  12 oil cured olives, pitted and chopped
  1/4 cup pistachios

  Preheat Broiler

  Cut red bell pepper in half length wise; discard seeds and membranes.  Place skin side up under broiler for 8-12 minutes or until blackened.  Let stand 10  minutes then peel and chop.
  Place quinoa, broth, chickpeas, water, and juice in a large sauce pan – bring to boil.  Cover, reduce heat and simmer  for 9-12 minutes or until liquid is absorbed.
  Place cilantro, olive oil, parsley, lemon juice, cumin, salt, cayenne and garlic in blender or food processor until smooth.
  Combine bell pepper, quinoa mixture, cilantro mixture and olives in a large bowl.  Sprinkle with up to 16 pistachios per person!

  Serve a top a bed of green salad – romaine, red leaf lettuce, arugula and spinach with blanched asparagus accents.

  For dessert – to feed our sweet tooth – orange sherbert or glace with a square of dark chocolate or melt the square and add a drizzle.

     

Vegetarian of Vegan – Once A Week – 12 Steps to a Healthier You!

Meatless Mondays!

Go Vegetarian or better yet VEGAN at Least 1 Day a Week—Expand the number of all-vegetable dishes that you eat by making 1 dinner or main-meal-of-the-day vegetarian.

It’s just once a week.  You can do it and the benefits are astounding: http://www.meatlessmonday.com/

• • REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
  • FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
  • CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
  • LIVE LONGER: Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
  • IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

The Johns Hopkins Hospital Launches Meatless Monday –
Wellness Corner in Main Cafeteria to Highlight More Vegetarian Meals

The Johns Hopkins Hospital has launched a Meatless Monday campaign to encourage healthier eating among patients, visitors and staff.

Every Monday the hospital’s renovated Cobblestone Café now offers only vegetarian meal options at its “Wellness Corner” to promote the benefits of eating more grains, fruits and vegetables.  Meals containing meat will still be available in other areas of the cafeteria.

• Roasted Pear and Sunflower Seed Salad

  Pears are in season as are sunflowers.  This is the perfect time to take advantage of fresh and if desired turn it into a raw food revolution.  Though I love this salad roasted it is beautiful raw.

  2 heart of romaine cut in half
  1/2 cup sliced fresh pineapple – spears or rings – canned does work just as well
  2 pears – don’t like pears? Try peaches or apples! Cut in half; seeds removed.
  1/4 cup toasted unsalted sunflower seeds
  1/4 cup toasted unsalted walnuts
  1/4 cup toasted unsalted cashews

  Cut the Romaine hearts and pears into halves; remove pear seeds. Coat with a touch of olive oil to prevent sticking. Roast or grill romaine, pears and pineapple. Place one half grilled heart grill marks up on a plate, add pear sliced or diced, pineapple ring, sprinkle with sunflower seeds, cashews and walnuts.

  Drizzle with a citrus vinegar and oil or a creamy pear salad dressing.

  Need a bit more protein?

  Cook up 1/2 a cup Quinoa to sprinkle across
  Roast or Grill some tofu to top the salad off

Worried about Protein

One day will not a protein deficit create and in truth the salad above is rich in protein from nuts. Add some beans – black would be nice – and you’ll bump it a bit more. The recipe below includes nut proteins as well and a boost of soy along with 2 scoops of vitamins and minerals.

• High Protein Smoothie

1 cup vanilla almond milk
½ cup water
1/2 cup mango
1/2 cup banana
1 cup blueberries, fresh or frozen
2 tablespoons flax seeds
2 tablespoons hemp seeds
ice
1 scoop each

   

Directions:

Combine milk, water, mango, banana, blueberries, hemp seeds, flax seeds and ice in a blender.

Blend for 30-60 seconds or until smooth.

Can’t find hemp seeds?  Flax seeds?  Almonds and cashews make great replacements!!