http://www.npr.org/blogs/health/2011/07/11/137761077/vitamin-e-pills-may-raise-not-lower-prostate-cancer-risk
Hmmm.... maybe vitamin supplements aren't the answer.
I've never been a huge fan of taking supplements because it somehow validates a crappy diet - as long as you're getting your vitamins, who cares what you're actually eating, right? Or, if you believe all the health claims that vitamin A supplements will improve night vision or vitamin D supplements will help your osteoporosis or vitamin X supplements will decrease risk of cancer or kidney disease or a heart attack... the fact is, all of these vitamins are present in FOOD!! Real food, that comes from the ground, that is nourished by the Earth's soil, and that nourishes us full-circle. We've survived very well without vitamin supplements for centuries.
As long as you're eating a variety of fruits and veggies, legumes, a little meat or milk or cheese, and whole grains, you don't need that extra 1500% DV of iron, or 560% DV of magnesium or 250% DV of selenium that comes in a little pill. Not to mention, ingesting such high amounts of some nutrients can have adverse effects on your health - this article relays a perfect example.
Now, I'm not fully condemning vitamin supplements. I know there are health conditions requiring vitamin supplements. I'm simply saying that it's probably overkill to be taking a daily multi-vitamin if you're already a healthy individual. Chances are, the vitamins are only making your pee expensive - and keep in mind, the fat-soluble vitamins (A, D, E, K) are stored in your liver and other places in your body. An excessive amount of these vitamins can cause serious health problems (Vitamin A overdose can be harmful to bones and skin, vitamin E overdose can cause diarrhea and vomiting).
Just some food for thought!
Wednesday, October 26, 2011
Friday, October 14, 2011
My plans for tonight involve squash.
Tonight will be a cold, dreary October evening and I'll be spending it in my warm kitchen (standing next to the oven, with some Witches Brew). Our garden is teeming with squash - acorn and butternut - and they're quickly piling up on our counter. I'll be trying this recipe I stumbled across from my new favorite food blog, Smitten Kitchen!
Spicy squash salad with lentils and goat cheese
Ingredients:
3/4 cup black or green lentils (I'm using red lentils, because that's what we have in our house at the moment)
6 cups peeled, seeded and cubed butternut squash (1-inch cubes) (from about a 2-pound squash)
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon hot smoked Spanish paprika, or combo of paprika and chipotle powder
1/2 teaspoon coarse salt
4 cups baby arugula
1 cup soft crumbled goat cheese
1/4 cup thinly sliced mint leaves
1 tablespoon red wine vinegar, plus additional to taste
Directions:
Preheat oven to 400 deg F. Toss squash cubes with 2 tbsp oil, cumin, paprika, and salt. Arrange on a baking sheet, single layered. Roast for 20 minutes, stir thoroughly, and roast an additional 10-15 minutes. Let cool.
Soak lentils for 10 minutes in a small bowl, and drain. Cook lentils in boiling salted water for about 30 minutes (until tender but firm). Rinse with cold water, drain, and let cool.
Combine lentils and squash with arugula, half the goat cheese, mint, vinegar, and 1 tbsp oil. Season with salt, pepper, and more vinegar if desired. Sprinkle remaining cheese on top as garnish.
The deep orange hue of winter squash clues you into its vitamin A abundance (among other healthy stuff). At a meager 82 calories per serving, squash packs a mean punch with 457% of your daily value of vitamin A. It also gives you 52% DV of vitamin C and lots of iron, potassium, and manganese:
Iron: Helps distribute oxygen all over your body. Keeps you awake and alert and helps regulate your body temperature.
Potassium: Decreases your risk of stroke, heart and kidney disease, hypertension, and helps to keep a normal water balance in your body.
Manganese: Ensures healthy bone structure and bone metabolism. Helps to absorb calcium into the body.
Stay warm this weekend! And dare I say it............. GO GREEN!
Spicy squash salad with lentils and goat cheese
Ingredients:
3/4 cup black or green lentils (I'm using red lentils, because that's what we have in our house at the moment)
6 cups peeled, seeded and cubed butternut squash (1-inch cubes) (from about a 2-pound squash)
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon hot smoked Spanish paprika, or combo of paprika and chipotle powder
1/2 teaspoon coarse salt
4 cups baby arugula
1 cup soft crumbled goat cheese
1/4 cup thinly sliced mint leaves
1 tablespoon red wine vinegar, plus additional to taste
Directions:
Preheat oven to 400 deg F. Toss squash cubes with 2 tbsp oil, cumin, paprika, and salt. Arrange on a baking sheet, single layered. Roast for 20 minutes, stir thoroughly, and roast an additional 10-15 minutes. Let cool.
Soak lentils for 10 minutes in a small bowl, and drain. Cook lentils in boiling salted water for about 30 minutes (until tender but firm). Rinse with cold water, drain, and let cool.
Combine lentils and squash with arugula, half the goat cheese, mint, vinegar, and 1 tbsp oil. Season with salt, pepper, and more vinegar if desired. Sprinkle remaining cheese on top as garnish.
The deep orange hue of winter squash clues you into its vitamin A abundance (among other healthy stuff). At a meager 82 calories per serving, squash packs a mean punch with 457% of your daily value of vitamin A. It also gives you 52% DV of vitamin C and lots of iron, potassium, and manganese:
Iron: Helps distribute oxygen all over your body. Keeps you awake and alert and helps regulate your body temperature.
Potassium: Decreases your risk of stroke, heart and kidney disease, hypertension, and helps to keep a normal water balance in your body.
Manganese: Ensures healthy bone structure and bone metabolism. Helps to absorb calcium into the body.
Stay warm this weekend! And dare I say it............. GO GREEN!
Wednesday, October 5, 2011
Apple-slauce
Apples, apples, everywhere! This weekend I went to Robinettes Apple Orchard in Grand Rapids and found myself with a bag of beautiful, freshly picked McIntosh apples. Now, I know that "an apple a day keeps the doctore away", but I'll admit that I'm not one of those gals that will eat an apple every day. So I made a big batch of homemade cinnamon applesauce instead. Let me just say...... YUM.
Homemade Cinnamon Applesauce
Ingredients:
3 lbs apples of any variety (about 10 medium sized apples), cored and chopped into 3/4-inch pieces
1 cup water
1/3 cup brown sugar
2 1/2 tablespoons lemon juice
1/2 teaspoon cinnamon (or more, depending on your taste)
Directions:
Add apple pieces, water, and brown sugar to a large saucepan. Stir well and bring to a boil. Cover the saucepan and reduce heat to a simmer for about 25 minutes, or until apples are soft. Uncover and bring heat up a bit to evaporate some water (about 6 minutes). Turn heat off, mash the apples to make an applesaucy texture with a potato masher or a fork, and add lemon juice and cinnamon. Stir well and let cool for 30 minutes before serving.
*Note - I left the skins of the apples on. It adds lots of extra fiber and nutrients, and gives the applesauce a little crunch. If you prefer a smoother applesauce, peel the apples before you core and chop them.
Homemade Cinnamon Applesauce
Ingredients:
3 lbs apples of any variety (about 10 medium sized apples), cored and chopped into 3/4-inch pieces
1 cup water
1/3 cup brown sugar
2 1/2 tablespoons lemon juice
1/2 teaspoon cinnamon (or more, depending on your taste)
Directions:
Add apple pieces, water, and brown sugar to a large saucepan. Stir well and bring to a boil. Cover the saucepan and reduce heat to a simmer for about 25 minutes, or until apples are soft. Uncover and bring heat up a bit to evaporate some water (about 6 minutes). Turn heat off, mash the apples to make an applesaucy texture with a potato masher or a fork, and add lemon juice and cinnamon. Stir well and let cool for 30 minutes before serving.
*Note - I left the skins of the apples on. It adds lots of extra fiber and nutrients, and gives the applesauce a little crunch. If you prefer a smoother applesauce, peel the apples before you core and chop them.
Friday, September 30, 2011
Carrot Pumpkin Bread
Happy Friday to all!
What a cold, rainy week we've had. I don't know about you, but I kind of enjoyed it. Apart from the rain hindering my daily runs... something about the wet grey days makes me want to curl up with a book or get busy in the kitchen. We're entering the days of autumnal/orange produce... squash, pumpkin, carrots... so I figured I should make some Carrot Pumpkin Muffins, a recipe I got from the South Lansing Farmers Market this weekend. Unfortunately, after rummaging through our cupboards for a while, there were no muffin tins to be found. So, I tweaked the recipe a bit, found a loaf pan, and made...
Carrot Pumpkin Oat Walnut (and a few chocolate chips) Bread
**Keep in mind that I added ingredients that I had laying around my kitchen. Feel free to add or subtract anything you'd like in this bread... you can get creative! Also, if you have muffin tins, this recipe makes 12 muffins (bake muffins for 10-14 minutes)**
Ingredients:
1 can pumpkin puree
3 medium carrots, shredded
2/3 cup brown sugar
2 eggs
4 tbsp vegetable oil
3/4 cup walnuts, chopped
3/4 cup oats
a few dark chocolate chips (literally, about 8 chocolate chips because that's all I had)
1 1/2 cup whole wheat OR all-purpose flour
1/2 tsp salt
1 1/2 tsp cinnamon
1/2 tsp nutmeg
1 tsp baking soda
2 tsp baking powder
Directions:
Preheat oven to 375 deg F. In a medium sized mixing bowl, combine pumpkin, brown sugar, eggs and oil. Mix well and add carrots, walnuts, oats and chocolate chips.
In another medium bowl, mix together flour, salt, cinnamon, nutmeg, baking soda and baking powder.
Stir the dry mixture into the pumpkin mixture. Mix thoroughly, and pour into a greased 9x3x2 loaf pan. Bake for 30-40 minutes.
By the way, I'm honored to have been mentioned in the Lansing State Journal this week for my favorite fall food (another orange one!), Pumpkin Corn Chowder. Check it out: http://www.lansingstatejournal.com/article/99999999/LIFE05/309230026/Healthy-Meals-Recipe-Pumpkin-Corn-Chowder?odyssey=mod
What a cold, rainy week we've had. I don't know about you, but I kind of enjoyed it. Apart from the rain hindering my daily runs... something about the wet grey days makes me want to curl up with a book or get busy in the kitchen. We're entering the days of autumnal/orange produce... squash, pumpkin, carrots... so I figured I should make some Carrot Pumpkin Muffins, a recipe I got from the South Lansing Farmers Market this weekend. Unfortunately, after rummaging through our cupboards for a while, there were no muffin tins to be found. So, I tweaked the recipe a bit, found a loaf pan, and made...
Carrot Pumpkin Oat Walnut (and a few chocolate chips) Bread
**Keep in mind that I added ingredients that I had laying around my kitchen. Feel free to add or subtract anything you'd like in this bread... you can get creative! Also, if you have muffin tins, this recipe makes 12 muffins (bake muffins for 10-14 minutes)**
Ingredients:
1 can pumpkin puree
3 medium carrots, shredded
2/3 cup brown sugar
2 eggs
4 tbsp vegetable oil
3/4 cup walnuts, chopped
3/4 cup oats
a few dark chocolate chips (literally, about 8 chocolate chips because that's all I had)
1 1/2 cup whole wheat OR all-purpose flour
1/2 tsp salt
1 1/2 tsp cinnamon
1/2 tsp nutmeg
1 tsp baking soda
2 tsp baking powder
Directions:
Preheat oven to 375 deg F. In a medium sized mixing bowl, combine pumpkin, brown sugar, eggs and oil. Mix well and add carrots, walnuts, oats and chocolate chips.
In another medium bowl, mix together flour, salt, cinnamon, nutmeg, baking soda and baking powder.
Stir the dry mixture into the pumpkin mixture. Mix thoroughly, and pour into a greased 9x3x2 loaf pan. Bake for 30-40 minutes.
By the way, I'm honored to have been mentioned in the Lansing State Journal this week for my favorite fall food (another orange one!), Pumpkin Corn Chowder. Check it out: http://www.lansingstatejournal.com/article/99999999/LIFE05/309230026/Healthy-Meals-Recipe-Pumpkin-Corn-Chowder?odyssey=mod
Thursday, September 22, 2011
1 yummy way to use up your wilting greens
My roommates came home with about 5 lbs of greens the other day - swiss chard, kale, bok choy, salad greens, you name it. Holy moly, is the garden producing or what?
Our ever-busy lives caused the greens to start wilting in the fridge, so I decided to do something about it. That something was Curried Red Lentil and Swiss Chard Stew with Garbanzo Beans.
Ingredients:
2 tbsp olive oil
1 large onion, chopped
5 tsp curry powder
1/4 tsp cayenne (I quadrupled this because I love the heat)
3 14-oz cans of veggie broth
1 large bunch of swiss chard, chopped, with stalks and stems removed
1 pound red lentils
1 15 oz can garbanzo beans, drained and rinsed
Plain yogurt (optional)
Directions:
Heat olive oil over medium heat in large saucepan. Add onion and saute until translucent. Add curry and cayenne, broth and chard. Bring to a boil. Add lentils and garbanzos and reduce heat. Simmer until lentils are tender (about 10-20 minutes). Serve and top with yogurt if desired.
I used the chard that we had, but this stew would be great with any other green you might have lying around your house begging to be eaten.
**After making this soup, I decided it would be even better with some chicken thrown in there. So if anybody tries this idea, let me know how it goes!
Our ever-busy lives caused the greens to start wilting in the fridge, so I decided to do something about it. That something was Curried Red Lentil and Swiss Chard Stew with Garbanzo Beans.
Ingredients:
2 tbsp olive oil
1 large onion, chopped
5 tsp curry powder
1/4 tsp cayenne (I quadrupled this because I love the heat)
3 14-oz cans of veggie broth
1 large bunch of swiss chard, chopped, with stalks and stems removed
1 pound red lentils
1 15 oz can garbanzo beans, drained and rinsed
Plain yogurt (optional)
Directions:
Heat olive oil over medium heat in large saucepan. Add onion and saute until translucent. Add curry and cayenne, broth and chard. Bring to a boil. Add lentils and garbanzos and reduce heat. Simmer until lentils are tender (about 10-20 minutes). Serve and top with yogurt if desired.
I used the chard that we had, but this stew would be great with any other green you might have lying around your house begging to be eaten.
**After making this soup, I decided it would be even better with some chicken thrown in there. So if anybody tries this idea, let me know how it goes!
Thursday, September 15, 2011
Million Hearts
Check this article out: http://www.npr.org/blogs/health/2011/09/13/140439893/the-next-big-step-preventing-1-million-heart-attacks-and-strokes?ps=sh_stcathdl
Essentially, it's a new public health initiative geared towards reducing the prevalence of cardiovascular disease, stroke, heart attacks and hypertension. Changing behaviors of doctors as well as medical-care strategies are among practices to be put into gear. The FDA will try to work with the food industry to cut back on sodium content of packaged foods. (Restaurant and packaged foods account for 80% of daily American salt intake, by the way).
If you are concerned about your cholesterol levels or blood pressure, there are easy things to cut from your diet to see immediate impacts.
1. Cut back on coffee and soda, alcohol intake, and quit smoking.
2. Try to eat red meat less than 3 times/week and stick to leaner meats such as chicken and fish. I'm no vegetarian, but keep in mind that too much meat on a regular basis (ie, meat at every meal) will drive those cholesterol levels higher. Cholesterol is only present in foods coming from animals, such as meat, eggs, and whole milk. While all of these things offer wonderful vitamins and minerals, they are high in cholesterol and sometimes fat. Choose colorful plant foods like spinach, avocados, tomatoes or sweet potatoes for at least one meal a day instead of a meat-based meal.
3. Try to cut back on canned soups and pre-packaged meals. If you look on the back of these labels, you'll find lots and lots of sodium. It's cheaper, healthier, and more satisfying to make homemade soup from fresh ingredients - if you make a big batch, you'll have homemade soup all week, or you can freeze some for later!
Essentially, it's a new public health initiative geared towards reducing the prevalence of cardiovascular disease, stroke, heart attacks and hypertension. Changing behaviors of doctors as well as medical-care strategies are among practices to be put into gear. The FDA will try to work with the food industry to cut back on sodium content of packaged foods. (Restaurant and packaged foods account for 80% of daily American salt intake, by the way).
If you are concerned about your cholesterol levels or blood pressure, there are easy things to cut from your diet to see immediate impacts.
1. Cut back on coffee and soda, alcohol intake, and quit smoking.
2. Try to eat red meat less than 3 times/week and stick to leaner meats such as chicken and fish. I'm no vegetarian, but keep in mind that too much meat on a regular basis (ie, meat at every meal) will drive those cholesterol levels higher. Cholesterol is only present in foods coming from animals, such as meat, eggs, and whole milk. While all of these things offer wonderful vitamins and minerals, they are high in cholesterol and sometimes fat. Choose colorful plant foods like spinach, avocados, tomatoes or sweet potatoes for at least one meal a day instead of a meat-based meal.
3. Try to cut back on canned soups and pre-packaged meals. If you look on the back of these labels, you'll find lots and lots of sodium. It's cheaper, healthier, and more satisfying to make homemade soup from fresh ingredients - if you make a big batch, you'll have homemade soup all week, or you can freeze some for later!
Thursday, September 8, 2011
The Ultimate Egg Sandwich
I'm not a chef by any means. I enjoy being in the kitchen, trying new recipes, and eating real food that I put effort into growing and/or making... but I don't have the midas touch when it comes to whipping up a 5-star meal (thankfully, my roommates do).
There are, however, a few things I excel at (I have my mother to thank for the first 3):
1. Salsa
2. Zucchini Bread
3. Quinoa, Corn and Black Bean Salad
4. Pumpkin Corn Chowder
5. EGG SANDWICHES:
Let me tell you about my favorite breakfast item (and it doesn't come from McDonalds). Yes, I love fruit, yogurt and granola; Yes, I love a big bowl of oatmeal with blueberries and honey. But the egg sandwich is an art. It's personal. It's beautiful. It's versatile. It's tailored to your liking. Red pepper flakes. Onions. Mustard. Mayo. Ketchup. Bacon. Lettuce. Curry. Celery. Avocado. Sprouts. Tomato. Arugula. Chives. Parsley. Cilantro. Garlic. Chevre. Provolone. Cheddar. Spinach. Honey. Cashews. I'm getting carried away here, but do you see my point?
This morning I made pretty basic, quick, and LOCAL egg sammies for my roomies:
-Over-medium egg with red pepper flakes (yoke just a little runny!)
-Spring greens
-thin tomato slices
-Picante chevre
-Arizona Heat mustard
-Homemade Sourdough bread
nomnomnom. It all came from the Allen Street Farmers Market except for the mustard. Not a bad start to the day if you ask me...
Embrace the Egg Sandwich!
There are, however, a few things I excel at (I have my mother to thank for the first 3):
1. Salsa
2. Zucchini Bread
3. Quinoa, Corn and Black Bean Salad
4. Pumpkin Corn Chowder
5. EGG SANDWICHES:
Let me tell you about my favorite breakfast item (and it doesn't come from McDonalds). Yes, I love fruit, yogurt and granola; Yes, I love a big bowl of oatmeal with blueberries and honey. But the egg sandwich is an art. It's personal. It's beautiful. It's versatile. It's tailored to your liking. Red pepper flakes. Onions. Mustard. Mayo. Ketchup. Bacon. Lettuce. Curry. Celery. Avocado. Sprouts. Tomato. Arugula. Chives. Parsley. Cilantro. Garlic. Chevre. Provolone. Cheddar. Spinach. Honey. Cashews. I'm getting carried away here, but do you see my point?
This morning I made pretty basic, quick, and LOCAL egg sammies for my roomies:
-Over-medium egg with red pepper flakes (yoke just a little runny!)
-Spring greens
-thin tomato slices
-Picante chevre
-Arizona Heat mustard
-Homemade Sourdough bread
nomnomnom. It all came from the Allen Street Farmers Market except for the mustard. Not a bad start to the day if you ask me...
Embrace the Egg Sandwich!
Tuesday, August 30, 2011
Can't get over the peaches!
Some of the most beautiful, ripe peaches I've ever seen were at the Westside Farmers Market yesterday. I ate 2 while volunteering with set-up, then I was put on peach-grilling duty. If you have never grilled peaches, I suggest trying it immediately. Tonight, really. Grilling peaches accentuates their sweet flavor... cut them in half, pit them and grill them as they are, or sprinkle a little cinnamon and sugar on them as I did yesterday. The market folks gobbled 'em up!
Peaches offer lots of vitamins C and A, fiber (especially with the skin), as well as potassium, folate, and calcium.
As if you couldn't get enough of these juicy, fleshy treats, we're making peach jam in my cooking class later today. What's more, instead of sugar, we're using Xagave - a natural sweetener from the nectar of the agave plant. It's 1.4 times sweeter than sugar, so you use less (and save calories). Xagave is also low on the glycemic index, so it won't spike your blood sugar. It also has calcium and iron in it! Check out http://www.xagave.com/ for more information...
Freezer Peach Jam
Ingredients:
6 cups peaches
1 packet of no sugar pectin
1 to 1 1/2 cups Xagave
3/4 cup water
Directions:
Remove pits from peaches and crush them with potato masher or in a blender. Mix the peaches and Xagave in a bowl. Mix the water and pectin in a saucepan and boil for 1 minute, stirring constantly. Add the pectin mixture to the peach mixture and stir well.
Pour the mixture into canning jars, leaving 1/4 inch at the top. Put lids on the jars and let stand until jam is at room temperature. Store jam in the freezer for up to 1 year!
Peaches offer lots of vitamins C and A, fiber (especially with the skin), as well as potassium, folate, and calcium.
As if you couldn't get enough of these juicy, fleshy treats, we're making peach jam in my cooking class later today. What's more, instead of sugar, we're using Xagave - a natural sweetener from the nectar of the agave plant. It's 1.4 times sweeter than sugar, so you use less (and save calories). Xagave is also low on the glycemic index, so it won't spike your blood sugar. It also has calcium and iron in it! Check out http://www.xagave.com/ for more information...
Ingredients:
6 cups peaches
1 packet of no sugar pectin
1 to 1 1/2 cups Xagave
3/4 cup water
Directions:
Remove pits from peaches and crush them with potato masher or in a blender. Mix the peaches and Xagave in a bowl. Mix the water and pectin in a saucepan and boil for 1 minute, stirring constantly. Add the pectin mixture to the peach mixture and stir well.
Pour the mixture into canning jars, leaving 1/4 inch at the top. Put lids on the jars and let stand until jam is at room temperature. Store jam in the freezer for up to 1 year!
Wednesday, August 24, 2011
Zinc
I've been recently battling a cold, and everybody tells me, "Take Zinc!"... OK, what does that mean exactly?
Let me elaborate. Here are the things in our bodies that zinc is found in:
-Strong muscles
-White/red blood cells
-Eye retina
-Skin
-Liver
-Pancreas
-Kidneys
-Bones
-Semen
-Enzymes
So, as you can see, zinc is necessary for the proper function of many biochemical processes in your body. Taking zinc in the form of food or supplements can help boost your immune system and keep those colds at bay.
Failure to have enough zinc in the diet can also result in depression, skin problems like acne or excema, hair loss, diarrhea, bone and growth retardation, pale skin, fatigue, problems with wound healing and getting pregnant.
Yummy foods you can get tons of zinc from: Meat, oysters, turnips, beans and lentils, peas, peanuts, oats, almonds, whole wheat, pecans and pumpkin seeds.
Let me elaborate. Here are the things in our bodies that zinc is found in:
-Strong muscles
-White/red blood cells
-Eye retina
-Skin
-Liver
-Pancreas
-Kidneys
-Bones
-Semen
-Enzymes
So, as you can see, zinc is necessary for the proper function of many biochemical processes in your body. Taking zinc in the form of food or supplements can help boost your immune system and keep those colds at bay.
Failure to have enough zinc in the diet can also result in depression, skin problems like acne or excema, hair loss, diarrhea, bone and growth retardation, pale skin, fatigue, problems with wound healing and getting pregnant.
Yummy foods you can get tons of zinc from: Meat, oysters, turnips, beans and lentils, peas, peanuts, oats, almonds, whole wheat, pecans and pumpkin seeds.
Monday, August 22, 2011
Potatoes and Arugula
Arugula is a seasonal green with a strong, aromatic, often bitter flavor. It is rich in vitamin C and potassium and is a wonderful addition to a mesclun summer salad, but is also cooked with pasta, potatoes and meats.
Last night I made a rather delicious arugula and potato salad. It's easy and cheap and quick. Oh, and tasty.
Warm Arugula and baby potato salad
Ingredients (just eye-ball all of these!):
Arugula
Baby potatoes
Olive oil
Salt
Lemon juice
Parmesan cheese
Directions:
Wash potatoes and coat generously with olive oil and salt. Roast in the oven (uncovered) for 45 minutes (ish) at 375deg F. Take potatoes out and put them directly into large bowl containing washed arugula. The heat from the potatoes will wilt the arugula. Mix in fresh lemon juice (I used 1/2 of a lemon) and top with as much Parm as you can handle and enjoy!
Last night I made a rather delicious arugula and potato salad. It's easy and cheap and quick. Oh, and tasty.
Warm Arugula and baby potato salad
Ingredients (just eye-ball all of these!):
Arugula
Baby potatoes
Olive oil
Salt
Lemon juice
Parmesan cheese
Directions:
Wash potatoes and coat generously with olive oil and salt. Roast in the oven (uncovered) for 45 minutes (ish) at 375deg F. Take potatoes out and put them directly into large bowl containing washed arugula. The heat from the potatoes will wilt the arugula. Mix in fresh lemon juice (I used 1/2 of a lemon) and top with as much Parm as you can handle and enjoy!
Thursday, August 11, 2011
Millions of Peaches
Peaches have arrived at the farmers market!!! I bought some yesterday with fuzzy red skin and soft, sweet orange flesh... ripe to perfection. Peaches are one of my favorite fruits to eat as a snack. They are so juicy (peaches are 80% water!) and a great source of fiber to fill you up and help "move things through". :)
They're also high in Vitamin A, offering you lots of benefits for your vision and regulating proper cell growth (this means protecting you against lots of cancers!) Potassium is another nutrient abundant in peaches, helping to regulate blood pressure. This is an important thing for anyone with hypertensive or pre-hypertensive blood pressures!! We all love our salt, and to counterbalance all that salt, we need potassium.
For dessert tonight, try sliced peaches and blueberries with some vanilla yogurt! Nomnomnomnom
Or, if you're firing up the grill, try halving and pitting the peaches and throwing them on face down. Put sliced pineapple in the middle, or any other fruit you might have, and sprinkle with granola!
They're also high in Vitamin A, offering you lots of benefits for your vision and regulating proper cell growth (this means protecting you against lots of cancers!) Potassium is another nutrient abundant in peaches, helping to regulate blood pressure. This is an important thing for anyone with hypertensive or pre-hypertensive blood pressures!! We all love our salt, and to counterbalance all that salt, we need potassium.
For dessert tonight, try sliced peaches and blueberries with some vanilla yogurt! Nomnomnomnom
Or, if you're firing up the grill, try halving and pitting the peaches and throwing them on face down. Put sliced pineapple in the middle, or any other fruit you might have, and sprinkle with granola!
Thursday, August 4, 2011
Buy Pesto Ingredients from the Farmers Market!
I'm pretty stoked about this:
Farmers Markets boost local economies:
http://www.lansingstatejournal.com/article/20110804/NEWS01/108040331/-1/RSS13
There's a special farmers market today on the front lawn of the Capitol building from 10-3. Stop by for lunch and local goodies! For more details, check out http://www.miffs.org/.
We bought some heirloom tomatoes yesterday, holy cow. What flavor! Can't wait for tomatoes to start falling from the sky (or the vine I suppose) so we can make some serious salsa. Meanwhile, they make a great addition to sandwiches with cucumber slices, raw kale, pickles, banana peppers, and homemade pesto (from all the basil in our garden!).
Willow's Garden Basil Pesto
Ingredients:
2 cups basil
3 cloves garlic, minced
1/3 cup walnuts
1/2 cup parmesan cheese, grated
1/3 cup olive oil
salt and pepper to taste
Directions:
Pulse walnuts in a food processor until finely chopped. Add basil and pulse. Add all other ingredients and pulse until everything is a fine, spreadable paste. Scrape the sides of the processor as needed.
Yeah, it's that easy to make pesto (and large amounts of it, too). Pesto also freezes very nicely, so instead of paying $3.50 for a tiny 3oz jar of pesto during the cold months, you can freeze a huge jar of it now and have it allll winter long.
Farmers Markets boost local economies:
http://www.lansingstatejournal.com/article/20110804/NEWS01/108040331/-1/RSS13
There's a special farmers market today on the front lawn of the Capitol building from 10-3. Stop by for lunch and local goodies! For more details, check out http://www.miffs.org/.
We bought some heirloom tomatoes yesterday, holy cow. What flavor! Can't wait for tomatoes to start falling from the sky (or the vine I suppose) so we can make some serious salsa. Meanwhile, they make a great addition to sandwiches with cucumber slices, raw kale, pickles, banana peppers, and homemade pesto (from all the basil in our garden!).
Willow's Garden Basil Pesto
Ingredients:
2 cups basil
3 cloves garlic, minced
1/3 cup walnuts
1/2 cup parmesan cheese, grated
1/3 cup olive oil
salt and pepper to taste
Directions:
Pulse walnuts in a food processor until finely chopped. Add basil and pulse. Add all other ingredients and pulse until everything is a fine, spreadable paste. Scrape the sides of the processor as needed.
Yeah, it's that easy to make pesto (and large amounts of it, too). Pesto also freezes very nicely, so instead of paying $3.50 for a tiny 3oz jar of pesto during the cold months, you can freeze a huge jar of it now and have it allll winter long.
Monday, August 1, 2011
Happier Meal
http://www.npr.org/blogs/health/2011/07/26/138702964/bowing-to-pressure-mcdonalds-makes-happy-meals-more-healthful
Hooray, McDonald's is re-vamping its Happy Meal on a more health-conscious level! Changes to the Happy Meal will start in September and include a downsize in the amount of french fries and choices of apple slices, carrot sticks, raisins and pineapple!
I'm ecstatic that McDonald's is finally getting serious about the food they serve to millions and millions of people every day. Many folks choose fast-food style restaurants because they're convenient, cheap, and taste good (due to high salt and fat contents). Unfortunately, this food directly contributes to many health disparities suffered by much of the Western population today. McDonald's has also agreed to tone down the sodium content by 15% in the next few years. I've been seeing billboards that say Mickey D's is using Michigan eggs as well. While I'm still not quite sure how to interpret that, it must be good for the mitten's economy anyhow.
I hope other popular fast-food chains jump on the wagon for healthier food options! This could be key to really starting to make a dent in America's obesity epidemic.
Hooray, McDonald's is re-vamping its Happy Meal on a more health-conscious level! Changes to the Happy Meal will start in September and include a downsize in the amount of french fries and choices of apple slices, carrot sticks, raisins and pineapple!
I'm ecstatic that McDonald's is finally getting serious about the food they serve to millions and millions of people every day. Many folks choose fast-food style restaurants because they're convenient, cheap, and taste good (due to high salt and fat contents). Unfortunately, this food directly contributes to many health disparities suffered by much of the Western population today. McDonald's has also agreed to tone down the sodium content by 15% in the next few years. I've been seeing billboards that say Mickey D's is using Michigan eggs as well. While I'm still not quite sure how to interpret that, it must be good for the mitten's economy anyhow.
I hope other popular fast-food chains jump on the wagon for healthier food options! This could be key to really starting to make a dent in America's obesity epidemic.
Friday, July 29, 2011
Tomatoes and Green Beans and Basil, Oh My!
Happy Friday, all!
Tomorrow I'll be attending a pig roast wedding celebration, so I figure tonight's meal should be light and easy (and without meat). Cherry tomatoes, green beans, basil, broccoli, and garlic can all be found at the farmers market this time of the season!
Angel Hair with Cherry Tomatoes and Green Beans
Ingredients
1/4 cup olive oil
1/2 tsp salt and pepper, each
3 large garlic cloves, crushed
1 pint cherry tomatoes, halved
Handful of green beans, cut in tiny pieces
Handful of basil
1 lb. angel hair pasta
Salt/Pepper
2 broccoli heads
Directions:
1. In large skillet, add 1/4 cup olive oil, salt, pepper, crushed garlic, halved cherry tomatoes, chopped green beans, and chopped basil. Saute over medium heat for a few minutes, until skins start to peel away from tomatoes.
2. In large saucepan, cook angel hair pasta according to package instructions. Drain and add to skillet with vegetables.
3. Steam broccoli in a medium saucepan for 5-6 minutes.
4. Toss everything together and serve!
Tomorrow I'll be attending a pig roast wedding celebration, so I figure tonight's meal should be light and easy (and without meat). Cherry tomatoes, green beans, basil, broccoli, and garlic can all be found at the farmers market this time of the season!
Angel Hair with Cherry Tomatoes and Green Beans
Ingredients
1/4 cup olive oil
1/2 tsp salt and pepper, each
3 large garlic cloves, crushed
1 pint cherry tomatoes, halved
Handful of green beans, cut in tiny pieces
Handful of basil
1 lb. angel hair pasta
Salt/Pepper
2 broccoli heads
Directions:
1. In large skillet, add 1/4 cup olive oil, salt, pepper, crushed garlic, halved cherry tomatoes, chopped green beans, and chopped basil. Saute over medium heat for a few minutes, until skins start to peel away from tomatoes.
2. In large saucepan, cook angel hair pasta according to package instructions. Drain and add to skillet with vegetables.
3. Steam broccoli in a medium saucepan for 5-6 minutes.
4. Toss everything together and serve!
Monday, July 25, 2011
Obesity in America...
Is on the rise. Over 60% of Americans are either overweight or obese, and the numbers continue to climb. There is a mess of reasons why we've become the fattest place on Earth. We have no time for exercise or cooking; we eat lots of processed foods with salt, fat and sugar; portion sizes have increased exponentially; and many of us simply do not have access to fresh and healthy food. Because of all these factors, prevalence of heart disease, cholesterol problems, and diabetes is way up (and so are health care costs). Obesity and related illnesses cost US taxpayers $76 billion per year.
Here is an infographic for some more interesting facts about the disease that plagues our country.
http://www.npr.org/2011/05/19/135601363/living-large-obesity-in-america
Let us be aware of what we're doing to our bodies, our loved ones, our employers, and our federal budget when we make food and exercise choices. Go for a walk during lunch hour, eat fresh and local produce from the City Market, avoid fast food restaurants as much as possible, and listen to your body when it says it's hungry or full. A physically healthy country can lead to a financially healthy country, and we all must do our part!!
Here is an infographic for some more interesting facts about the disease that plagues our country.
http://www.npr.org/2011/05/19/135601363/living-large-obesity-in-america
Let us be aware of what we're doing to our bodies, our loved ones, our employers, and our federal budget when we make food and exercise choices. Go for a walk during lunch hour, eat fresh and local produce from the City Market, avoid fast food restaurants as much as possible, and listen to your body when it says it's hungry or full. A physically healthy country can lead to a financially healthy country, and we all must do our part!!
Thursday, July 21, 2011
It's a sweltering 95 degrees today, and the last place we want to be is near the stove or oven (especially those of us without air conditioning, cough cough). Fortunately, there are ways to avoid the extra cooking heat by sticking to sandwiches, quesadillas, salsas, fruit salads, and smoothies. Here's what my house had last night:
Fresh Salsa and Black Bean Tacos
For salsa, combine the following in a medium bowl:
-3 medium tomatoes, diced
-1/2 onion or 3 scallions, finely chopped
-3-4 cloves garlic, minced
-1 jalapeno pepper, hungarian pepper or bell pepper (depending on your taste for spice), chopped
-pinch of red pepper flakes
-1/4 cup cilantro, finely chopped
-1 Tbsp cider vinegar
-1 Tbsp olive oil
-1 tsp salt
-1 tsp cumin
For black beans, combine the following in a medium bowl:
-1 can black beans, drained and rinsed
-1/4 cup onion, finely chopped
-1-2 cloves garlic, minced
-small handful of cilantro, chopped
-1 chipotle pepper in adobo sauce
-pinch of crushed red pepper
-pinch of salt
-pinch of cumin
-pinch of cayenne pepper
**Keep in mind, all of these ingredients are optional! Don't make a special trip to the store if you don't have chipotle peppers or cilantro or crushed red pepper. Your meal will still be delish.
After the bean and salsa prep, lay out a "taco bar" with lettuce, onions, cilantro, sour cream, and anything else that suits your fancy along with the beans and salsa. Pile your tortilla or taco shell high with these yummy and nutritious ingredients, and gobble it up on your back deck, front porch, or even in your kitchen (since it's still cool).
Fresh Salsa and Black Bean Tacos
For salsa, combine the following in a medium bowl:
-3 medium tomatoes, diced
-1/2 onion or 3 scallions, finely chopped
-3-4 cloves garlic, minced
-1 jalapeno pepper, hungarian pepper or bell pepper (depending on your taste for spice), chopped
-pinch of red pepper flakes
-1/4 cup cilantro, finely chopped
-1 Tbsp cider vinegar
-1 Tbsp olive oil
-1 tsp salt
-1 tsp cumin
For black beans, combine the following in a medium bowl:
-1 can black beans, drained and rinsed
-1/4 cup onion, finely chopped
-1-2 cloves garlic, minced
-small handful of cilantro, chopped
-1 chipotle pepper in adobo sauce
-pinch of crushed red pepper
-pinch of salt
-pinch of cumin
-pinch of cayenne pepper
**Keep in mind, all of these ingredients are optional! Don't make a special trip to the store if you don't have chipotle peppers or cilantro or crushed red pepper. Your meal will still be delish.
After the bean and salsa prep, lay out a "taco bar" with lettuce, onions, cilantro, sour cream, and anything else that suits your fancy along with the beans and salsa. Pile your tortilla or taco shell high with these yummy and nutritious ingredients, and gobble it up on your back deck, front porch, or even in your kitchen (since it's still cool).
Monday, July 18, 2011
Kale Chips
The East Lansing Farmers Market recently blessed me with a beautiful bunch of dinosaur kale.
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Though kale can often be one of the more intimidating leaves to use in the kitchen, frankly, it is also one of the most versatile. With a few tips from yours truly, you can be an expert at Kale Kooking and gobble up all the kale at the market!
Boiled Kale (for lots and lots of greens) - Cut kale into narrow strips (lengthwise) and drop into a pot of boiling water for 5 to 15 minutes, or until tender. You may choose to discard the bottom of the kale (with the thicker stems) before boiling, or you may boil the stems for a longer period of time. Drain the kale and dress with olive oil, salt, pepper, butter, and/or red wine vinegar.
Braised Kale - In a large sautee pan or pot, heat 1 tbsp olive oil and as many minced garlic cloves as you desire. After a few minutes, add chopped kale and about 1 cup of water. Turn heat to low and simmer the kale, stirring periodically. When greens are soft, drain excess water and dress with salt, pepper, and red wine vinegar.
Kale in Soup - You can add kale to any soup whether it be meaty, beany, vegetable-y or brothy. Here is a recipe for Spicy Kale and Chick Pea Stew:
Ingredients:
As a quick sidenote, kale offers tons of antioxidants, anti-inflammatory properties, and huge quantities of vitamins A, C, and K. In addition, kale is one of the most effective "clean-out" leafy greens, helping to relieve constipation and bloating.
Though kale can often be one of the more intimidating leaves to use in the kitchen, frankly, it is also one of the most versatile. With a few tips from yours truly, you can be an expert at Kale Kooking and gobble up all the kale at the market!
Boiled Kale (for lots and lots of greens) - Cut kale into narrow strips (lengthwise) and drop into a pot of boiling water for 5 to 15 minutes, or until tender. You may choose to discard the bottom of the kale (with the thicker stems) before boiling, or you may boil the stems for a longer period of time. Drain the kale and dress with olive oil, salt, pepper, butter, and/or red wine vinegar.
Braised Kale - In a large sautee pan or pot, heat 1 tbsp olive oil and as many minced garlic cloves as you desire. After a few minutes, add chopped kale and about 1 cup of water. Turn heat to low and simmer the kale, stirring periodically. When greens are soft, drain excess water and dress with salt, pepper, and red wine vinegar.
Kale in Soup - You can add kale to any soup whether it be meaty, beany, vegetable-y or brothy. Here is a recipe for Spicy Kale and Chick Pea Stew:
Ingredients:
Directions:
As a quick sidenote, kale offers tons of antioxidants, anti-inflammatory properties, and huge quantities of vitamins A, C, and K. In addition, kale is one of the most effective "clean-out" leafy greens, helping to relieve constipation and bloating.
Thursday, July 7, 2011
What's in Season??
I just picked up my first pint of fresh Michigan cherries yesterday at the Allen Street Farmers Market. Yum.
Yes folks, July is here and we are gearing up for more fresh in-season produce: blackberries, blueberries, beets, cabbage, collards, cantaloupe, cherries, cucumbers, eggplant, kale, nectarines, peas, peaches, peppers, radishes, raspberries, and summer squash... to name a few.
I encourage you all to get out to the farmers market and support your local economy. Buying local is vital for your own community as your money goes right back into it, directly (and positively) affecting the quality of your community. Buying local also slashes your carbon footprint immensely since you are supporting farmers who live in and around your community instead of farmers who live across the country and must get produce to you by gas-guzzling airplanes, trains, or trucks. Furthermore, produce that hasn't traveled very far has probably been picked within the last few days, so it is at its freshest, ripest and most nutritious standing (produce starts to lose its nutrient value as soon as it is harvested).
I'll be including yummy recipes for Michigan in-season produce for the rest of the growing season to encourage you all to get out to the farmers market!
Baked Ribs with Spicy Blackberry Sauce
Ingredients:
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Read more about what's in season anywhere in the US at:
http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap
Yes folks, July is here and we are gearing up for more fresh in-season produce: blackberries, blueberries, beets, cabbage, collards, cantaloupe, cherries, cucumbers, eggplant, kale, nectarines, peas, peaches, peppers, radishes, raspberries, and summer squash... to name a few.
I encourage you all to get out to the farmers market and support your local economy. Buying local is vital for your own community as your money goes right back into it, directly (and positively) affecting the quality of your community. Buying local also slashes your carbon footprint immensely since you are supporting farmers who live in and around your community instead of farmers who live across the country and must get produce to you by gas-guzzling airplanes, trains, or trucks. Furthermore, produce that hasn't traveled very far has probably been picked within the last few days, so it is at its freshest, ripest and most nutritious standing (produce starts to lose its nutrient value as soon as it is harvested).
I'll be including yummy recipes for Michigan in-season produce for the rest of the growing season to encourage you all to get out to the farmers market!
Baked Ribs with Spicy Blackberry Sauce
Ingredients:
- 2 1/2 cups fresh blackberries
- 1/2 cup ketchup
- 1/2 cup honey
- 1/2 cup minced peeled fresh ginger
- 2 tablespoons balsamic vinegar
- 2 teaspoons hot pepper sauce
Directions:
image from bonappetit.com
Read more about what's in season anywhere in the US at:
http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap
Wednesday, June 29, 2011
Hibiscus Tea
The office is having a Jamaican-themed potluck today. My taste buds are tantalized with Jerk Chicken, Pineapple Black Bean Enchiladas, Rum Cake, Split Pea Soup, Red Beans and Rice... and what a nice day to relish such dishes!
My coworker, the lovely Jamesina, brought a treat: "Jamaican tea", which is essentially hibiscus tea. Not previously knowing hibiscus tea had existed (where have I been?), I tried it this morning and was delightfully surprised by its combination of sweet and tart. Intrigued, I did a little research and found that hibiscus offers several health benefits if consumed fairly regularly. The dark crimson color of the tea suggests its high antioxidant properties, which help decrease blood pressure, cholesterol, and risk of developing some cancers and heart problems. It is also quite high in vitamin C which boosts immunity. Hibiscus also has a cooling property, which can help reduce fevers and hot flashes. If you have dandruff problems, or problems with losing hair, hibiscus can help by either drinking tea or rubbing the flower on your scalp.
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You'd never know this elegant flower offers so many benefits for the body. You can find it at any specialty tea shop or at Horrocks Farm Market at a fair price.
My coworker, the lovely Jamesina, brought a treat: "Jamaican tea", which is essentially hibiscus tea. Not previously knowing hibiscus tea had existed (where have I been?), I tried it this morning and was delightfully surprised by its combination of sweet and tart. Intrigued, I did a little research and found that hibiscus offers several health benefits if consumed fairly regularly. The dark crimson color of the tea suggests its high antioxidant properties, which help decrease blood pressure, cholesterol, and risk of developing some cancers and heart problems. It is also quite high in vitamin C which boosts immunity. Hibiscus also has a cooling property, which can help reduce fevers and hot flashes. If you have dandruff problems, or problems with losing hair, hibiscus can help by either drinking tea or rubbing the flower on your scalp.
You'd never know this elegant flower offers so many benefits for the body. You can find it at any specialty tea shop or at Horrocks Farm Market at a fair price.
Monday, June 27, 2011
Hypertension
It's no joke that we love salt... it makes our food extra tasty! Unfortuantely, many of us love salt too much, which can lead to high blood pressure or hypertension. Approximately 1 billion people worldwide have high blood pressure, and the number is expected to increase to 1.5 billion by 2025. Although many other factors play a part in hypertension, the prevalence of the "silent killer" can be largely attributed to our salty diet.
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The reason for the "silent killer" nickname is that hypertension can manifest virtually no symptoms until the individual experiences a fatal stroke, heart failure, or artetial aneurysm. One way to prevent these terrible outcomes is to take your blood pressure regularly!! If you are seeing high BP numbers (see chart below) on a regular basis, this is a clear indication that you need to watch what you're eating. Other factors contributing to hypertension are regular use of caffeine, alcohol, and/or nicotine.
It's really pretty easy to cut back on salt in your diet. Most of the sodium consumed by Americans comes from processed and packaged foods. If we (as a nation) could shy away from the convenience foods and focus more on cooking from scratch with fresh foods, our salt intake would decrease significantly. Cheese and cured meats are especially salty, as well as canned foods such as ravioli and soups.
Note that fruits and veggies are naturally low in sodium and are great for filling you up. Also try cooking with other spices instead of salt - garlic, vinegar, rosemary, thyme, cayenne pepper, ginger, lemon juice to name a few. And be sure to read the labels of the foods you purchase. Look specifically for the sodium content!
Boosting your potassium intake can also help lower blood pressure. Potatoes, tomatoes, kidney beans, yogurt, bananas, orange juice and halibut are some foods high in potassium!
We all love salt, and we need it in our diets, but anything over 1 teaspoon (2,300 mg) per day is way too much. In fact, if you are over 50, African American, or already have high blood pressure, diabetes or kidney disease, you should limit your intake to 1,500 mg per day. Your arteries will thank you when you pass up that fast food burger with a large order of fries today (1,300 mg of sodium total).
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Blood Pressure Chart
Systolic Pressure Diastolic Pressure
Normal: 90-119 60-79
Prehypertension: 120-139 80-89
Stage 1 Hypertension: 140-159 90-99
Stage 2 Hypertension: >160 >100
The reason for the "silent killer" nickname is that hypertension can manifest virtually no symptoms until the individual experiences a fatal stroke, heart failure, or artetial aneurysm. One way to prevent these terrible outcomes is to take your blood pressure regularly!! If you are seeing high BP numbers (see chart below) on a regular basis, this is a clear indication that you need to watch what you're eating. Other factors contributing to hypertension are regular use of caffeine, alcohol, and/or nicotine.
It's really pretty easy to cut back on salt in your diet. Most of the sodium consumed by Americans comes from processed and packaged foods. If we (as a nation) could shy away from the convenience foods and focus more on cooking from scratch with fresh foods, our salt intake would decrease significantly. Cheese and cured meats are especially salty, as well as canned foods such as ravioli and soups.
Note that fruits and veggies are naturally low in sodium and are great for filling you up. Also try cooking with other spices instead of salt - garlic, vinegar, rosemary, thyme, cayenne pepper, ginger, lemon juice to name a few. And be sure to read the labels of the foods you purchase. Look specifically for the sodium content!
Boosting your potassium intake can also help lower blood pressure. Potatoes, tomatoes, kidney beans, yogurt, bananas, orange juice and halibut are some foods high in potassium!
We all love salt, and we need it in our diets, but anything over 1 teaspoon (2,300 mg) per day is way too much. In fact, if you are over 50, African American, or already have high blood pressure, diabetes or kidney disease, you should limit your intake to 1,500 mg per day. Your arteries will thank you when you pass up that fast food burger with a large order of fries today (1,300 mg of sodium total).
Blood Pressure Chart
Systolic Pressure Diastolic Pressure
Normal: 90-119 60-79
Prehypertension: 120-139 80-89
Stage 1 Hypertension: 140-159 90-99
Stage 2 Hypertension: >160 >100
Thursday, June 23, 2011
Last Night's Dinner
...Was tres yummy. Plus, everything came from local vendors!
Yesterday, between downpours, we stopped by the Allen Street Farmers Market and got some tomatoes, green onions, radishes, garlic scapes, cilantro, and a bunch of dill. Then we headed on over to the Lansing City Market to get some red potatoes and jalapenos.
Upon arriving in my kitchen and cracking and Oberon, this is what happened:
Ingredients for salsa:
3 medium ripe tomatoes, finely diced
3 green onions, minced
3-4 cloves of garlic, minced
1 jalapeno, seeded and finely chopped
1 bunch of cilantro, rinsed and minced
1 tsp fresh lime juice
1 tsp cumin
1 Tbs cider vinegar
1 Tbs olive oil
salt to taste
red pepper flakes to taste (if you want an extra kick)
Simply mix all ingredients together in a bowl and eat with tortilla chips!
*Note: Salsa is one of those beautiful dishes that doesn't require any one ingredient. If you have corn instead of tomatoes, use it! Black beans? Bell peppers? Red onions? Mangos?? You don't need to make a special trip to the store to make a great salsa - just use whatever you have laying around the kitchen that's screaming "Eat me before I start to rot!"
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Ingredients for Skillet Potatoes:
8-10 small red potatoes
1 bunch of radishes, cut into 4ths
3 green onions, minced
3 garlic scapes, minced
~1/4 cup dill, chopped
3-4 Tbs olive oil
Salt and Pepper to taste
Directions:
Scrub potatoes and bring them to a boil in a large saucepan. Reduce heat and simmer for 12-15 minutes, then remove from saucepan and cut into cubes or wedges. Heat the olive oil in a large skillet on medium high heat and throw in the potatoes and radishes. Stir constantly for 4-5 minutes, letting the potatoes brown and the radishes soften. Add the green onions and garlic scapes, and salt and pepper. Stir constantly for another 5 minutes, then add the dill. Mix evenly and serve!
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Yesterday, between downpours, we stopped by the Allen Street Farmers Market and got some tomatoes, green onions, radishes, garlic scapes, cilantro, and a bunch of dill. Then we headed on over to the Lansing City Market to get some red potatoes and jalapenos.
Upon arriving in my kitchen and cracking and Oberon, this is what happened:
Ingredients for salsa:
3 medium ripe tomatoes, finely diced
3 green onions, minced
3-4 cloves of garlic, minced
1 jalapeno, seeded and finely chopped
1 bunch of cilantro, rinsed and minced
1 tsp fresh lime juice
1 tsp cumin
1 Tbs cider vinegar
1 Tbs olive oil
salt to taste
red pepper flakes to taste (if you want an extra kick)
Simply mix all ingredients together in a bowl and eat with tortilla chips!
*Note: Salsa is one of those beautiful dishes that doesn't require any one ingredient. If you have corn instead of tomatoes, use it! Black beans? Bell peppers? Red onions? Mangos?? You don't need to make a special trip to the store to make a great salsa - just use whatever you have laying around the kitchen that's screaming "Eat me before I start to rot!"
Ingredients for Skillet Potatoes:
8-10 small red potatoes
1 bunch of radishes, cut into 4ths
3 green onions, minced
3 garlic scapes, minced
~1/4 cup dill, chopped
3-4 Tbs olive oil
Salt and Pepper to taste
Directions:
Scrub potatoes and bring them to a boil in a large saucepan. Reduce heat and simmer for 12-15 minutes, then remove from saucepan and cut into cubes or wedges. Heat the olive oil in a large skillet on medium high heat and throw in the potatoes and radishes. Stir constantly for 4-5 minutes, letting the potatoes brown and the radishes soften. Add the green onions and garlic scapes, and salt and pepper. Stir constantly for another 5 minutes, then add the dill. Mix evenly and serve!
Monday, June 20, 2011
Yogurt
Have I ranted and raved about yogurt yet? (In a good way, of course.)
EAT IT. Eat it with granola, eat it with cereal, eat it with berries, eat it with flax seed, eat it greek style (double the protein!), eat it with almonds and walnuts, even eat it with chocolate chips!
Why am I a yogurt advocate? Let me count the ways:
-It makes for a filling breakfast. Yogurt, especially greek yogurt, is packed with protein that curbs your appetite until lunchtime, so you won't be as tempted with a mid-morning snack.
-It's all about the good bacteria. Yogurt is full of live cultures, a.k.a. little buggers that line your intestines and aid in digestion.
-It is a great source of calcium, riboflavin, B6 and B12. Calcium keeps your bones strong and is especially important with neurotransmitter release and muscle contractions. Riboflavin is vital for converting carbohydrate into energy and keeping mucous membranes healthy. B12 is essential for functioning of the brain and nervous system, formation of blood cells, and energy production. B6 is important for regulating blood sugar levels and for a healthy nervous system.
-It is lactose-intolerance friendly: For those with mild lactose intolerance (myself included), yogurt does not produce ill effects because much of the lactose present in the milk precursor is converted to lactic acid by the bacteria culture. Hooray!!
Many people stick to a favorite type of yogurt. I'm a fan of the Fage greek yogurt, mixed with walnuts, berries, flax seed and a few chocolate chips. Shop around to find your own flavorite flavor :)
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EAT IT. Eat it with granola, eat it with cereal, eat it with berries, eat it with flax seed, eat it greek style (double the protein!), eat it with almonds and walnuts, even eat it with chocolate chips!
Why am I a yogurt advocate? Let me count the ways:
-It makes for a filling breakfast. Yogurt, especially greek yogurt, is packed with protein that curbs your appetite until lunchtime, so you won't be as tempted with a mid-morning snack.
-It's all about the good bacteria. Yogurt is full of live cultures, a.k.a. little buggers that line your intestines and aid in digestion.
-It is a great source of calcium, riboflavin, B6 and B12. Calcium keeps your bones strong and is especially important with neurotransmitter release and muscle contractions. Riboflavin is vital for converting carbohydrate into energy and keeping mucous membranes healthy. B12 is essential for functioning of the brain and nervous system, formation of blood cells, and energy production. B6 is important for regulating blood sugar levels and for a healthy nervous system.
-It is lactose-intolerance friendly: For those with mild lactose intolerance (myself included), yogurt does not produce ill effects because much of the lactose present in the milk precursor is converted to lactic acid by the bacteria culture. Hooray!!
Many people stick to a favorite type of yogurt. I'm a fan of the Fage greek yogurt, mixed with walnuts, berries, flax seed and a few chocolate chips. Shop around to find your own flavorite flavor :)
Thursday, June 9, 2011
Cooking is Exercise!
Hey gang, this just in: You burn calories while you cook. I know, it's exciting. Cooking in the kitchen is a great form of exercise, both mentally and physically. It helps you unwind after a long day at work, after a frustrating conversation with a friend, or after the Tigers lose. You can get in touch with your creative side by finding new dishes to make, and learning new cooking skills like braising, deglazing, or caramelizing. Moving around the kitchen keeps your metabolism up, and if you're looking for an extra calorie burn, skip the dishwasher and try washing all the dishes by hand afterward. Plus, let's face it: a dinner tastes much more delectable as a product of your own hard work.
Here's a website brought to my attention that tells you how many calories you burn cooking based on your weight, height, and age.
http://www.fitday.com/WebFit/burned/calories_burned_Cooking_or_food_preparation_walking.html
Here's a recipe to inspire you to get your hands dirty tonight. There's lots of asparagus at your local market...
Spring Asparagus Soup (despite the 90 degree weather, yes, it still is spring!)
Here's a website brought to my attention that tells you how many calories you burn cooking based on your weight, height, and age.
http://www.fitday.com/WebFit/burned/calories_burned_Cooking_or_food_preparation_walking.html
Here's a recipe to inspire you to get your hands dirty tonight. There's lots of asparagus at your local market...
Spring Asparagus Soup (despite the 90 degree weather, yes, it still is spring!)
ingredients
- 3 cups water
- 1 tablespoon instant chicken bouillon granules
- 2 large stalks fresh lemongrass, cut into 2-inch pieces, or 2 teaspoons finely shredded lemon peel
- 2 tablespoons snipped fresh cilantro
- 1/4 teaspoon ground white pepper
- 1 pound fresh asparagus, trimmed and cut into 2-inch pieces
- 1 12-ounce can evaporated fat-free milk
- 2 tablespoons cornstarch
- Dairy sour cream (optional)
directions
- In a medium saucepan stir together water, instant chicken bouillon granules, fresh lemongrass or lemon peel, fresh cilantro, and white pepper; bring to boiling. Reduce heat to low; cover and simmer for 15 minutes. Strain the liquid, discarding the solids; return the liquid to the saucepan.
- Return liquid to boiling. Set aside a few of the asparagus tips for garnish. Add the remaining asparagus to saucepan. Reduce heat to low and simmer about 8 to 10 minutes or until asparagus is tender. Remove from heat; cool slightly. Carefully transfer mixture to a blender container; cover and blend until smooth. Set aside.
- In the same saucepan gradually stir milk into cornstarch. Cook and stir over medium heat until thickened and bubbly; cook and stir for 2 minutes more. (The mixture may be slightly foamy.) Gradually add the asparagus mixture, stirring constantly. Heat through.
- Ladle the asparagus soup into soup bowls. Swirl a little sour cream into each serving, if desired, and top with reserved asparagus tips. Makes 6 side-dish servings.
Monday, June 6, 2011
Caffeine
How many cups of coffee do you drink per day? Monsters? Diet Cokes? Amps? Today's society often devalues sleep, so we look to caffeine - a drug that increases alertness, energy, and muscle coordination - to get us through our days. Like many drugs, caffeine has benefits and consequences. It can help relieve headaches, but can also cause them; caffeine in your body acts similarly to amphetamines, making you feel good for a bit but then can cause a "low period", which may contribute to physical dependency. It can help speed up metabolism and boost energy before a workout, but can also elevate levels of cortisol in your bloodstream (a stress hormone that causes weight gain) and leave you craving carbohydrates and fat.
Be sure to consume caffeine in moderation to avert potential addiction. It is also a natural dehydrator, so drink plenty of water along with your energy drink. Choose your forms of caffeine wisely: it naturally occurs in tea and chocolate. While coffee is a great energy booster, it is very acidic and inhibits nutrient absorption in your body if you drink it during meal-time. Other energy drinks, including Red Bull, Monster, Amp, and Rockstar, contain lots of chemicals and preservatives that your body doesn't like, so try to keep those to a minimum if you can help it.
As I drink this cup a joe, I salute you, o drinkers of caffeine, and advise you that caffeine is a drug, so use it sensibly and with discretion. And, of course, get some more sleep!! Here's an article I found on the NPR website this morning with a little more information.
http://www.npr.org/2011/06/06/136921303/think-twice-before-reaching-for-a-caffeine-boost
Be sure to consume caffeine in moderation to avert potential addiction. It is also a natural dehydrator, so drink plenty of water along with your energy drink. Choose your forms of caffeine wisely: it naturally occurs in tea and chocolate. While coffee is a great energy booster, it is very acidic and inhibits nutrient absorption in your body if you drink it during meal-time. Other energy drinks, including Red Bull, Monster, Amp, and Rockstar, contain lots of chemicals and preservatives that your body doesn't like, so try to keep those to a minimum if you can help it.
As I drink this cup a joe, I salute you, o drinkers of caffeine, and advise you that caffeine is a drug, so use it sensibly and with discretion. And, of course, get some more sleep!! Here's an article I found on the NPR website this morning with a little more information.
http://www.npr.org/2011/06/06/136921303/think-twice-before-reaching-for-a-caffeine-boost
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Thursday, June 2, 2011
USDA's New Food Plate
http://www.npr.org/blogs/health/2011/06/02/136884100/new-symbol-for-healthful-eating-hello-plate-goodbye-pyramid?ps=sh_stcathdl
The USDA's trusty, though perhaps confusing, Food Pyramid, was retired today. We've seen many forms of it in the past, with yearly modifications of colors, shapes, foods and portion sizes to answer the question "What should we eat to be healthy?"
So now we acknowledge this question using a dinner plate. The depiction is certainly simpler to look at, where half the plate is fruits and veggies, half is grains and protein (note: protein=not necessarily meat), and a side of dairy.
While the controversy of "What should we eat to be healthy?" is constantly being debated, an agreeable model for keeping weight down and arteries open is the new dinner plate. Now, how the USDA is planning to incorporate exercise onto this plate is another story...
The USDA's trusty, though perhaps confusing, Food Pyramid, was retired today. We've seen many forms of it in the past, with yearly modifications of colors, shapes, foods and portion sizes to answer the question "What should we eat to be healthy?"
So now we acknowledge this question using a dinner plate. The depiction is certainly simpler to look at, where half the plate is fruits and veggies, half is grains and protein (note: protein=not necessarily meat), and a side of dairy.
While the controversy of "What should we eat to be healthy?" is constantly being debated, an agreeable model for keeping weight down and arteries open is the new dinner plate. Now, how the USDA is planning to incorporate exercise onto this plate is another story...
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