I eat lots of veggies. I try to eat plenty of them raw, because you don't lose any vitamins or enzymes that way. I know how good my body feels when I eat lots of raw foods. But sometimes I just have to roast them. They caramelize into such delectable goodness! Broccoli is no exception. It's great with just olive oil and garlic, but I have tons of fresh basil in my garden, so this is another good way to use it. And pine nuts pair very well with this.
Friday, July 31, 2009
Wednesday, July 29, 2009
1 6 oz. can tomato paste
Monday, July 27, 2009
Saturday, July 25, 2009
To all of my dear readers, I am sorry I have not been able to post all week. We had a family emergency and I've been spending most of my time at the hospital. My hubby has been in there with atrial fibrillation, trying various meds to get his heart back into proper rhythm and speed.
I found it shocking that in the heart ward on the "cardiac diet", he gets served a nutrient deficient, disease causing diet. The heart association as well as the hospital itself recommend at least 5-9 servings of fruit and vegetables each day. Yet patients are never served this. They are not educated about the importance of diet. Instead they are served things like jello, which has zero nutrition; it is a dish of chemically colored and flavored sugar. Unless you live under a rock, you know that meat is strongly linked to heart disease. Yet numerous servings of meat and highly processed foods make up most of the remainder of the diet. People do not like to change their habits. Patients prefer to think they are eating healthy because the hospital is serving them this food.
Breakfast one day was a box of rice krispies cereal and milk, a banana, a slice of french toast made from white bread, a packet of chemical pancake syrup, and diet lemon-lime soda.
Lunch was beef and white-noodle soup, beef tips over white pasta, about 4 mushy looking green beans on the side, jello, a white roll, and diet lemon-lime soda.
Dinner was a cheeseburger on a white bun, about 1/2 c. of lettuce salad, chicken soup(again with white noodles), more jello, lemon pudding, and diet lemon-lime soda.
My hubby is underweight, so I asked why the diet soda, and was told it was because it did not contain caffeine. Caffeine is not allowed on the cardiac diet.
He was still hungry, so for a snack they brought him a roast beef sandwich and additive-laden ice cream.
One of the saddest things about this is that a dietitian oversees the "cardiac diet". Our professionals think this is healthy. So the patients have no incentive to change. We need health care reform in this country, and it needs to begin with education and with people taking responsibility for their own health.
I hope I never have to spend time in the hospital, because I would starve to death. They offer next to nothing that I would eat. Patients that are trying to heal need nutrient-dense foods.
My hubby should be coming home early in the week, and hopefully things will get back to normal. Then I can resume posting regularly. Thanks for bearing with me.
Friday, July 17, 2009
I found these fabulous baby redskin potatoes at the farmers' market. What a treat!
So creamy and delicious, and loaded with nutrition.
Unfortunately, because potatoes are usually white inside, and they are a starchy vegetable, they have gotten a bad rap from the low-carb group. But they certainly do not belong in the "avoid white food" category that contains refined white flour, sugar and white rice. Unless you are deep frying them in oil as french fries, potatoes are a very healthy food.
Potatoes contain vitamins c and b6, potassium, fiber, and rival broccoli for their phytonutrient content.
Good potatoes do not require a lot of fussing. Prepared simply they are very satisfying. I used the green tops of red onions, but you can substitute chives, dill, rosemary, or any other herbs you like.
Thursday, July 16, 2009
Cooking in cast iron pots helps to ensure that vegetarians get enough iron. Consuming foods that contain vitamin c at the same time as iron rich foods helps with absorption.
Cornbread is a great choice for vegetarians because it's cooked in cast iron. I was in the mood for something with a little kick to it, so I made this tasty salsa cornbread. My recipe uses mild salsa and half of a jalapeno pepper, feel free to turn up the heat.
3/4 c. all-purpose flour
3/4 c. white whole wheat flour
3/4 c. organic cornmeal
2 tsp. aluminum-free baking powder
1/4 tsp. sea salt
Mix well, then add:
1/2 of a jalapeno pepper, minced fine
1 c. cooked corn, cut off the cob ( can sub frozen)
3/4 c. skim milk
1/2 c. mild salsa
3 T. olive oil
Stir until just combined. Spoon into greased 9" cast iron skillet. Bake 18-20 min. until toothpick inserted in center comes out clean.
Wednesday, July 15, 2009
Fresh green beans are a summer staple. They are easy to grow yourself, provided you can keep the neighborhood critters out of them. Mine were eaten by the local rabbit family. I replanted twice, and for now they seem to be staying out of them. Instead they are eating my swiss chard, beet greens and carrot tops. Thank goodness for the farmers' market!
Green beans are fun because there are lots of tasty ways to prepare them. It has been unseasonably cool here, so this time I tried roasting them for a change of pace.
Tuesday, July 14, 2009
Summer is the best time of year for vegetarians. There is so much fresh produce available and so many choices for adding to salads.
Fresh raspberries are starting to come in now! Like most berries, they do not keep well. Store them in the fridge for no more than a day or two and do not wash them until you are ready to eat them.
While they are great in cobblers and other desserts, the way to get the most nutritional benefit from them is raw. They are great sprinkled on cereal, in salad, or just eaten by the handful. They take me back to my childhood when we picked wild raspberries. We ate as many or more than we brought home with us.
Raspberries are a superfood. They are packed with antioxidants, containing almost 50% more of them than strawberries. They also contains lots of vitamin c, folate, magnesium and potassium.
For this salad I used baby spinach and red and green leaf lettuces. I sprinkled sliced almonds and raspberries over it and used the following vinaigrette.
Monday, July 13, 2009
A new study in the British Medical Journal shows that one in three breast cancers detected by screening are over-diagnosed. Let's repeat this so it sinks in. One-third of the breast cancers that are diagnosed are harmless and will not cause symptoms or death.
This means that millions of women are having unnecessary surgery, chemotherapy and radiation.
From http://www.dailymail.co.uk/health/article-1198711/Third-women-breast-cancer-dont-need-treatment.html -
"The study showed that in more than a third of cases, lumps which were flagged up as a cause for alarm were harmless - either because the tumour was growing so slowly that the patient would have died of other causes before it produced any symptoms, or because the cancer remained dormant or even regressed."
Breast cancer treatment is a highly profitable industry. So it's not surprising that the industry is downplaying the study. The industry has always pushed mammography as "prevention", because that is where the money is. Yet subjecting your body to the ionizing radiation used in mammography in no way prevents cancer.
It amazes me that intelligent women will spend a small fortune and do everything in their power to detect and treat cancer, yet do nothing to prevent it.
It is time for us to wake up and take responsibility for our own health. We need to make the lifestyle changes necessary to prevent cancer. Studies have shown that lifestyle factors play a huge roll in activating and de-activating those genes which cause disease and help protect us from disease.
Eat a nutrient dense, whole-foods plant based diet, avoid cigarettes and alcohol, exercise regularly, and maintain a healthy weight.
News articles on the study can be found here:
Saturday, July 11, 2009
My youngest teen daughter just came home after taking an intense 2-week college course out of state. In honor of her homecoming, I made this dessert. It's loaded with fresh strawberries, one of her favorite things.
A study published in the Archives of Opthalmology showed that eating at least 3 servings of fruit a day reduced the risk of age-related macular degeneration by more than one third. A slice of celebratory pie is not such a bad way to get one of those servings.
For this pie I used meijer organic graham crackers. They contain none of the genetically modified beet sugar, canola oil, high fructose corn syrup or soy lecithin found in regular graham crackers. They also do not contain the trans-fat or chemical preservatives found in the regular crackers.
Wednesday, July 8, 2009
The Institute for Responsible Technology along with Real Food Media are urging people to take the no GMO challenge. They want to make 2009 the year of the no gmo tipping point. Avoid the five main genetically modified food crops for 30 days: corn, soy, canola, cottonseed and sugar beets.
Go here for info. on how to join and to grab a button for your blog:
Go here for a no gmo shopping guide.
Here are five reasons to say no to gmo:
1. Genetically modified foods have never been adequately tested for health risks. We are the guinea pigs they are being tested on.
2. They are in virtually all processed foods and are unlabeled.
3. They cross-contaminate regular crops. This threatens organic farming, as well as wild plants. Canadian organic farmers can no longer grow canola and soybean crops organically. The seed stock of those crops have been totally contaminated by gmos.
4. The seeds can not be saved for planting the next year, as farmers throughout history have done. Each year new seed must be purchased- giving Monsanto a global monopoly on the food supply and keeping farmers in debt. This also threatens plant diversity.
5. GMO Roundup-ready crops have caused the creation of superweeds, which has increased the use of pesticides that are harmful to the environment and our health.
I have been avoiding gmos for 2 1/2 years now, and will continue. If you already avoid them, or are willing to take the challenge to avoid them for the next 30 days, I would love to hear about it. Please leave a comment.
Tuesday, July 7, 2009
Monday, July 6, 2009
Here's another cherry recipe you may have missed.
Sunday, July 5, 2009
Today I am guest posting over at
come on over and check it out!
Be sure and come back here tommorrow for my yummy cherry salsa recipe!
Saturday, July 4, 2009
Friday, July 3, 2009
A new paper released by the American Dietetic Association states that
" It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life-cycle including pregnancy, lactation, infancy, childhood and adolescence and for athletes."
ADA’s position and accompanying paper were written by Winston Craig, PhD, MPH, RD, professor and chair of the department of nutrition and wellness at Andrews University; and Reed Mangels, PhD, RD, nutrition advisor at the Vegetarian Resource Group, Baltimore, Md.
It goes on to state that
"Vegetarian diets are often associated with health advantages including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels and lower risk of hypertension and type 2 diabetes, according to ADA’s position. “Vegetarians tend to have a lower body mass index and lower overall cancer rates. Vegetarian diets tend to be lower in saturated fat and cholesterol and have higher levels of dietary fiber, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids and other phytochemicals. These nutritional differences may explain some of the health advantages of those following a varied, balanced vegetarian diet.”
For the complete release and more info. go here:
Thursday, July 2, 2009
Homemade croutons are a great way to use up dry, staling bread. Since you control the ingredients, you also avoid all of the additives and preservatives found in most store bought croutons. You can vary the flavor by changing the herbs you use as well as the bread you use. I sometimes use my homemade wheat bread, this time I used caraway rye.
Wednesday, July 1, 2009
I got some gorgeous red leaf lettuce at the farmers' market and couldn't wait to make this salad. It has red leaf, romaine, and oakleaf lettuces, avacado, and yellow cherry tomatoes-which for some reason look red in the photo. I never use bottled dressings, it is so simple to make your own fresh and avoid all the additives. Plus they taste so much better. This time I wanted a creamy salsa flavor for the salad, so I used some home canned salsa that I made last summer, but you could use fresh salsa or store bought too. This dressing took less than one minute to make, it doesn't get any easier. It was very creamy and satisfying.