Wednesday, March 30, 2011
Tuesday, March 29, 2011
Monday, March 28, 2011
Thursday, March 24, 2011
This recipe is from one of my favorite websites: ohsheglows.com. I made this today and had to take some to David right away (25 minutes away). He said it was great and licked his snap ware clean. Here it is:
"Protein Power Goddess Bowl"
Ahead of time, cook:
2 Cups brown rice in rice cooker
1.5-2 C. lentils on stove (twice as much water to lentils. bring to a boil and then simmer with lid on, until lentils are soft).
When lentils and rice are done, in a large pan, saute:
1/2 red onion
3 cloves crushed garlic
1 red and green pepper very thinly sliced (I think I only did about 1/2 of each)
1 large fresh tomato diced
8-10 sun dried tomatoes, sliced
After about five minutes, add in 4 cups of cooked lentils and stir well. Cook for a few minutes.
Then add in Tahini Sauce (which you make in food processor or Vita Mix):
1/4 C. tahini
1 clove garlic
1/2 C. fresh lemon juice
1/4 C. nutritional yeast
1/2 C. extra virgin olive oil (next time I will add half the oil and some warm water)
1-2 t. sea salt
fresh pepper to taste.
Blend until smooth
Add the tahini sauce and stir into lentils until smooth. Cook until it starts to bubble and then remove from heat. Then add:
2 Large handfuls (very large) mixed greens and spinach
1/2 C. fresh parsley, diced
Salt and Pepper to taste
Stir well. Portion rice in bowls and tops with lentil greens mixture. Put your feet up and enjoy the fact that you are feeding your body something beautiful and completely nutritious.
What is a Nutritarian?
"A Nutritarian is a person who takes interest in the nutritional quality of their diet. A person who strives to eat a diet containing highly nutritious foods.
This person chooses foods that are high in a wide spectrum of micro nutrients per calorie. Foods that are exceptionally nutrient dense and therefore promote disease resistance and longevity are: vegetables (especially green vegetables), beans and seeds.
These foods are all rich in vitamins, minerals and phyto-nutrients that properly nourish the body so the body can maximize it's self-repairing abilities and combat disease.
A Nutritarian Food Pyramid:
Please click on "HERE" above to find out more information if you are interested. Eating and living like this, is NOT a diet. This is a way of life to help prevent disease and to live your lfe with optimal health. I think most of my recipes fit in this category.
Dr. Joel Fuhrman, I believe, is really the one that has coined the title "Nutritarian." You has been seen on Dr. OZ and various other shows and has written some amazing books. I have not read them completely, but I have browsed through them. You can watch a short Nutritarian video on his website HERE. He has written:
Eat to Live, which I just ordered on Amazon (if you order it, make sure you are getting the updated copy) and his two part series: Eat for Health.
In a nutshell, Dr. Fuhrman says (which is very similar to Original Fast Foods, my FAVORITE BOOK) to aim for:
1 pound of raw vegetables a day
1 pound of cooked vegetables a day
1 cup of beans daily
1 ounce of nuts/seeds every day
3-4 servings of fruit a day
limit starchy vegetables and grains
no fruit juices or dairy products
if you choose to eat meat, only a few ounces per week.
I believe he says to do this for 6 weeks. This can totally eliminate food addictions and cravings if you can do this. One of my good friends, Elisha Exon is trying this way of eating for eight weeks. She is documenting her experience on her website: http://www.motivatedmamas.net/. You can read about her "Nutritarian Experiment" HERE.
I think I might join her on his experiment. Even though I eat really well, there is always room for improvement and its really helpful to your body to be able to limit any form of sugar, even agave and honey, for a while to help your body (and your brain) overcome and dependance it thinks it has and to, in a sense, cleanse itself.
If anyone is serious about this, or has more questions, please send me a message. You can also email me: email@example.com. I really suggest getting Dr. Fuhrman's book Eat to Live to give you the complete guide...which will start you on your Nutritarian Journey...which will hopefully last a lifetime.
Side Note before the recipe: I used Flat Outs for this recipe. I buy them at Costco. They have whole grains and 10 grams of protein. They have a few ingredients that I am not crazy about, but if I don't have time to make sprouted tortillas, this is a easy staple that I keep in my freezer. We also use these flat outs for quick pizzas.
Pizza: Put two flat outs on a cookie sheet. Spread with a little of your favorite organic pizza sauce and top with fresh chopped basil and a few thin slices of fresh mozzarella cheese. Bake at 400 or until the edges are crispy. My kids LOVE these...and my husband does too.
Wednesday, March 16, 2011
Ok...I am eating this right now, so the feelings are really fresh in my mind! This is awesome! I found the recipe from: http://happyhealthymama.com/ and the name of it is Chickpea Tomato Wrap. Instead of using a tortilla, I just made lettuce boats, put the filling on the lettuce and topped with tons of veggies: red pepper, celery, carrot and avocado. Yum. As you can tell from the picture, my 2 year old is eating one....kids will eat whatever you offer them...eventually. It's so awesome to see them try new things.
1 (15) oz. can chickpeas (garbanzo beans), drained and rinsed or 1 1/2 c. cooked (i used sprouted garbanzo beans)
1/2 cup (packed in oil) julienned sun-dried tomatoes, oil drained
1/4 C. Veganaise
2 T. fresh chopped parsley
1 t. stone ground mustard
1/4 t. sea salt
handful of spinach or other veggies for toppings
4 whole grain tortillas
Using a potato masher or fork, mash your chickpeas in a medium bowl. Stir in the tomatoes, Vegenaise, parsley, mustard and sea sale. Spread 1/4 of the mixture on a tortilla, top with spinach and roll it up.
Tuesday, March 15, 2011
Nutritional Yeast contains 18 amino acids, making it a complete protein. It also has over 15 essential minerals. It is great for vegetarians because it is one of the only food sources that contains a good amount of vitamin B12. (It is also rich in other B-complex vitamins).
If you are diabetic, or borderline, nutritional yeast may be helpful. N.Y. contains chromium, a trace mineral known as the Glucose Tolerance Factor (GTF). It may also help those with low blood pressure.
I sprinkle it on my kids popcorn, have used it in THIS pasta and in this dish.
In your oven, roast one red bell pepper. Rub it with olive oil and stick it on a baking tray at 350. When you start to hear it bubbling, turn the pepper to another spot. Keep doing this until the pepper is completely until the whole pepper looks like this: (mine wasn't this black)
Let it cool and then peel off the burnt layer.
In the mean time, add to your food processor (or high speed blender):
1 can garbanzo beans (drained) (I used sprouted beans. See * at bottom for instructions).
2 T. tahini
2 t. minced garlic
2 t. lemon juice
1/4 C. water
2 t. cumin
1/2 t. crushed red pepper
salt and pepper to taste
olive oil as needed to make a smooth consistency (i used 2 T.)
Process until smooth and stick in your fridge overnight! Enjoy!
(This is not my picture...obviously, but this is the color of what it looks like)
The WHOLE recipe has: 1007 calories, 113 g. carbs, 49 g. fat, and 36 g. protein
(would be less if you don't use any olive oil)
* If you want to sprout your garbanzo beans, soak beans in filtered water overnight. In the morning, drain and keep your beans in a strainer. Rinse a few times a day until they start to sprout. Once sprouted, throw in boiling water and let water boil for a minute. Turn off the heat and let the beans sit in the water until it cools You are done.
Sunday, March 13, 2011
(picture from http://www.hungry-girl.com/)
(these are awesome)
I found the recipe here.
2 C. chopped butternut squash, cooked
8 oz. whole wheat short pasta (brown rice pasta would also be awesome)
2 bay leaves
2 C. vegetable stock
3 1/2 T. nutritional yeast
(don't know what this is? click Here to find out about this amazing food. this actually gives the cheesy flavor).
1 T. sesame seeds
2 t. Dijon mustard
1/2 t. onion powder
1/4 t. garlic powder
salt and pepper to taste
1/4-1/2 C. whole wheat bread crumbs (make your own by wadding up a piece of whole wheat bread and drop it in the blender. pulse for a few seconds.)
1-2 T. earth balance spread, or butter and Parmesan cheese to top
1. Cook your squash: I like to cook my squash, by cutting it in half, scraping out the seeds and placing both halves, skin side up on a cookie sheet and bake at 400 until you can make an indent with your thumb. Let it cool and then scrape out the inside.
You can also put your squash in a crock pot (the whole thing) in the morning with some water for steam and cook it on high. In a few hours, it will be done and you can cut it and scrape out the seeds.
2. Preheat oven to 400. Bring pot of water to a boil and cook your pasta.
3. Warm vegetable stock in another pot with bay leaves and leave on heat for 5 minutes. When done, remove bay leaves and add all ingredients, except pasta to a food processor or high speed blender. Process for 1-2 minutes until smooth and creamy.
4. Pour pasta in a baking dish and pour sauce over the top (I had a little too much sauce, that I just ate with a spoon). Add breadcrumbs and dabs of butter. I also topped mine with some Parmesan cheese for my kids.
5. Bake for 20 minutes until breadcrumbs are browned and crisp. Serve hot! Stored great and heated up well the next day!
3. Make Soup:
1 got this recipe from my trainer, Cody (freshairwanted.blogspot.com).
It is great and stores well in the fridge for a few days.
2 stalks celery, diced
1 T. red or sweet onion, chopped
1/2 yellow squash, diced (don't have to cook if you have a high-speed blender)
1 T. olive oil
1 t. sea salt
1/2 t. turmeric
1 t. apple cider vinegar
4 C. pure water
In your high speed blender, blend all until smooth. In my Vita-Mix, I can leave the soup in there for a few minutes and it will get hot, so I don't need to heat it on the stove. If your blender does not do this, then blend it really well, and then put in your pot until warm.
2 C. regular oats, processed into a flour
1/2 C. regular oats (not processed)
1/4 C. sucanat (raw sugar)
1/3 C. agave
1 t. cinnamon
1/8 t. nutmeg
1 t. baking powder
1/2 t. sea salt
2 T. coconut oil, melted
1 1/2 large ripe bananas, peeled and mashed
1/2 C. applesauce
1/4 C. coconut milk (could use almond milk)
2 t. vanilla extract
1/2 C. fruit-sweetened chocolate chips
1. Preheat oven to 350 and grease 8 or 9 inch circle cake pan.
2. In large bowl, whisk together the dry ingredients (oats,oat flour (from blended oats), sugar, spices, baking powder and salt).
3. In another bowl, mix together the oil, applesauce, agave, milk and vanilla. Addin the mashed bananas and stir.
4. Dump the wet ingredients into the dry ingredients. Fold in the chocolate chips.
5. Spread into pan and bake for 30 minutes or until a toothpick comes out clean. Cook before cutting, if you can stand it.
Here is a glaze you can put on it, but we ate it plain:
1 ripe banana
2 T. peanut butter
1/2 C. icing sugar,
pinch of salt
Directions: Mash banana in bowl until smooth. Addin peanut butter and mash until combined. Sift in the salt and icing sugar and stir until fully combined. Makes about 2/3 C. glaze. Keep in fridge for a few days.
Blend in blender until smooth and serve right away! This is a really creamy chocolaty shake. Yum!
Thursday, March 10, 2011
Many of you know that I LOVE the book, Original Fast Foods. You can buy it HERE!
It was probably the best 20 $ I ever spent and has really helped me have the courage to eat a plant-based diet. The author, Jim Simmons has a fascinating story about how he recovered from 11 years of sickness by eating this way. There is soo much truth to what he says in his book and the information on his website (click "HERE" above to be taken there).
Anyway, I wanted to post some info on why eating more veggies is important and crucial for healthy living:
"The facts are in and there is no argument by leading authorities that the dietary key to achieving ideal body weight and to living long is to eat your vegetables! Per calorie, no other foods deliver quite the nutritional bang for the buck. And at about only 60 calories per pound, you can fill up your plate several times a day without ever eating too many vegetables. Enjoy them freely and abundantly for breakfast, lunch, dinner and even between meals!
Use fresh whole seasonal fruits to satisfy your sweet tooth, as needed to avoid sugar and artificial sweeteners! As you center eating around whole vegetables and fruits, other food choices, such as grains, legumes, nuts, seeds and animal -based foods (not more than 10% a day) become healthful complimentary additions to meals, rather than becoming unhealthful through over-consumption.
Adequate vegetable intake is one of the primary factors for overcoming insulin resistance. Problems associated with insulin resistance: Heart Disease, Obesity, Poor eyesight, neuropath, organ damage, amputations, degenerative diseases and accelerated aging.
By consuming adequate intake of vegetables during each meal, you slow down the absorption of the meal into your bloodstream, and by doing this....you create a much more even and steady flow of required and healthful carbohydrates into the bloodstream. By consuming sufficient vegetable, you help to satisfy your appetite naturally without feeling the need for overt fats. Your body can convert the plant-based omega-3s to meet your needs for essential fats properly.....Your body can maintain adequate levels of essential fats, without adding extra fats."
So, a plant based diet that is supplemented with fruit, legumes and some quality grains is really the way to go. Use seeds, nuts and even avocados sparingly.
Here is my salad from lunch:
(this salad looks smaller than it actually is..it takes a long time to eat and then you won't be hungy for ever! Try mixing in different beans, different greens and veggies too keep it interesting!)
1 C. natural salted peanut butter (if not salted, add a little sea salt)
Tuesday, March 8, 2011
Blend in your blender and then try to keep from licking the blender as you pour it into your jar!
My family loves this...especially on a salad with mixed greens, green and red apple slices, celery, and dried cranberries. Should keep in the week for a few weeks...but I wouldn't know because we are eating it to quickly.
This is not my picture, but this is what it looks like...dark and thick! I like keeping my fresh dressings in mason jars..because the lids stay on and they fit well in the fridge.
1 1/2 C. whole wheat flour (I used sprouted wheat)
1/3 C. sugar (I used sucanat...pure cane sugar)
1/2 t. baking soda
1/2 t. cinnamon
scant 1/2 t. sea salt
1/4 C. oil (I used a blend of pure canola/olive oil)
2 T. unsulphered molassas
1 t. pure vanilla
1/4 C. milk: raw milk, rice milk, coconut milk...etc.
1. Preheat oven to 350.
2. In a large bowl, mix together flour, sugar, baking soda, cinnamon and salt. Make a well in the middle and pour in oil, molasses and vanilla. Stir everything together until combined.
3. Slowly add in your milk and then use your hands to knead the dough a few times until it holds together. If you need to add more milk then add it. It should be able to make a nice ball of dough.
4. Place a piece of parchment on your counter top (this is to help the dough from sticking). I spray PAM on my rolling pin. Roll dough into a rectangle. Dough should be about 1/8 inch thick (probably 10x14 inch rectangle).
5. Cut dough into square crackers, or any other shapes you want. You can trim off the edges, if you want them to look really pretty, or just cut away. I use a really small spatula (like my one from pampered chef) and carefully scoop them up and put them on my GREASED cookie sheet.
6. You can poke them with a fork, so they look like normal graham crackers. Bake for 12-14 minutes at 350. Let cool and and then enjoy dipped in peanut butter or fresh almond milk.
Thursday, March 3, 2011
It is important to add one new thing at a time, or you will feel frustrated and more likely to give up, then if you are slow and steady. If you are in a hurry, print out this list and read it and reread it! I am still working on this and feel like I can almost do everything on the list without ever thinking twice, but it was been 3 months. The following info has really been life-changing.
Here is what she recommends to rebuild your body-the anti-aging program:
1. Unprocessed foods. Eat fruit and veggies and raw nuts, organically grown (or local) as much as possibly. Highly-refined and processed foods are robbed of the essential vitamins, minerals, and enzymes necessary for good health. Many contain MSG or other harmful chemicals.
2. Protein. Protein intake is important, but animal protein has been linked to cancer. Plant proteins are healthier and safer. If you have a protein deficiency, your ability to metabolize toxins is diminished. Complete proteins are necessary for muscle building:
a. Meat: Eat meat sparingly, if at all. When you do eat meat, make it grass-fed beef, with no hormones or antibiotics. Cook meat on low heat, as protein is injured by prolonged, high heat.
b. Dairy: Commercial dairy contains more "casein" then we should ever consume. My idea: Try using raw milk and raw cheese, which means it is unprocessed and from grass-fed, healthy cows. Cage free hens are healthier chickens and will produce healthier eggs. If possible, buy eggs from hens fed on flax seed. They are full of the omega 3 fatty acids. Get fermented yogurt with lactobacillus acidophilus and other friendly bacteria that aid in your digestion and improve your immune function.
c. Legumes: Beans, including soy, are the best source of protein with no bad fast or bacteria to worry about. Plant based proteins are "safe" proteins. You can combine beans with any of the following to make a complete protein: cheese, corn, nuts, rice, seeds, or wheat. You can combine rice with any of the following to make a complete protein: beans, cheese, nuts, sesame seeds or wheat.
d. Nuts and seeds: Raw and unsalted are best. Keep in the freezer and bring out in small amounts, if left out, they can become rancid.
3. Fruits and Vegetables, organically grown. Fruits are vegetables are full of antioxidants, which are an important key to living longer. They should be the basis of your diet. (I try to eat now at least 1 pound of raw vegetables..usually more.)
4. Use 100% wholegrain cereals, breads, flours, and brown rice. They contain important B complex vitamins, vitamin E, minerals, fiber, antioxidants and the important unsaturated fatty acids. Whole grains will increase your intake of chromium and other trace minerals essential for immune function and blood sugar regulation.
5. Use cold-pressed virgin olive oil and coconut oil. These are an excellent source or the healthy, essential, unsaturated fatty acids, which are absolutely essential to good health. Replace butter or shortening with coconut oil in your baking and frying. It is great tasting, does not burn at high heat.
6. Juice. Get a juicer, and use it. You can get such a high concentration of vitamins and minerals in a glass of juice. Be sure to have at least one glass every day, preferably a green drink. Whenever you are ill, it would be wise to drink only juices until you feel better.
7. Drink at least 8 glasses or pure filtered water daily, preferably ten. Dehydration is a major cause of disease. Water delivers nutrients around the body, regulates body temp and transports waste
8. Drink a honey vinegary drink daily. This is made with 8 oz. pure water with 1-2 t. pure apple cider vinegar (Braggs), 1-2 t. honey. This drink will give your body the potassium it needs, keep your pH balance where it should be, and keep your arteries clean.
9. Take a natural whole food supplement. And make sure you are getting at least 1,100 IU vitamin D and 1200 mgs of Calcium to prevent the risk of cancer.
10. Drink Aloe Vera Juice every day. Aloe juice will help your digestion, and is also very healing to your body. 2 ox. or juice once or twice daily. Make sure it is whole leaf aloe with no fillers in it!
11. Take a chlorella supplement. This will increase your energy noticeable. Most nutritionists recommend taking a green supplement. Chlorella is superior to all of them (meaning wheat grass juice, barley grass, spirulina or chlorella).
12. Exercise for at least 30 minutes every day. Exercise makes your brain grow, helps prevent cancer and heart disease
13. Deep breathe. Take cleansing breaths every day, in fresh air, while you walk and before going to sleep to relax and induce sleep.
Email me with any questions: firstname.lastname@example.org. I would love to talk to you about any thing!