Want to be healthier? Feel better? Perhaps you're looking to shed a few pounds? It's easy, just take this little pill... it's called reality ;-)
Let's face it, we all want to be healthy, feel good and have a body we are happy with. However, in our society with so many "food" choices at our fingertips in unimaginable quantities it can be difficult to achieve this goal. Every day a new product comes out claiming to be natural, low in fat, high in fiber, carb free or organic. The news is constantly changing claiming one food to be a superfood only to denounce it some time later. So, what are we supposed to eat??? This answer is so easy that many will dismiss it... food. By food I mean whole, unprocessed and in its natural state food. Food without ingredients.
Our bodies were not designed to eat "food" that was created in a lab. Artificial colors, sweeteners, flavors even preservatives can have serious negative effects on your body. Google this, I dare you... It is absolutely scary what goes into your ready made "foods." I challenge you to go to your cabinet, pull out a box, can or jar of whatever and read the ingredients. More than likely something will be listed that you can't easily pronounce. Almost always something artificial will be listed such as colors, sweeteners, flavors or preservatives. The FDA does not currently require companies to list these chemicals if they are "generally considered safe" but there is no doubt you would be shocked if you realized what you were eating.
The sad fact is that processed foods (packaged, prepared, canned, frozen, jarred, refrigerated) are just so much more convenient. Making spaghetti sauce from scratch requires much more preparation and clean up than simply opening a jar. Is it worth it? For me it is. There's no doubt I chop, mix, grind, sautee, measure and bake more than most people. I wash a lot more dishes, too. Cooking from scratch isn't usually difficult, but it does take time and a little planning. I like knowing that I am taking care of my body as well as my family. I feel good knowing what I am eating. Do you?
With this said, I do use some processed foods- a fraction of what most people use, but nonetheless processed. When I'm in a pinch I will reach for canned beans, jarred baby food, or even a box of mac and cheese. However, I do not buy foods with any ingredients I don't recognize as food. I am extremely picky about products I buy. Processed foods without manufactured ingredients do exist. Finding them just requires a little label reading is all. There are a few companies I generally trust like Bob's Red Mill or Amy's Organics, but I always read the labels of any new products that I buy. I highly recommend you do the same.
Eating whole foods does not have to be difficult or time consuming. It's my goal over the next few months to offer delicious and easy whole food ideas from snacks to meals to deserts. Join me in making the world healthier one bite at a time.
Saturday, March 24, 2012
Thursday, March 1, 2012
The Best "Chicken" salad ever
I've been a vegetarian now for about 4 years and there is rarely a day I feel I am missing out an anything. But every once in a while I will miss and old favorite dish containing meat or chicken. It's at those times my creative drive kicks into high gear and I set out to come up with a delicious alternative. This most recent recipe is a result of one such craving.
It uses seitan (pronounced SAY tan) which is a mock meat that has been used in Asian cooking for centuries. It's made out of vital wheat gluten and water. It is extremely high in protein packing 21 grams in a meager 1/3 cup serving. All this for 120 calories. It has the chewy consistency of meat and can be used in a huge variety of dishes. In this recipe it will be used in place of chicken.
I've always been a huge fan of chicken Waldorf salad so this is my variation. Hope you like it!
Suggested Ingredents (experiment and change it up. Let me know what you find to be tasty)
1 8oz package of seitan
1 cup halved seedless grapes
2-3 T chopped celery
1-2 T finely chopped green onion (white and green parts)
1-2 T finely chopped parsley (could also try mint for a different twist)
1/2 C chopped apple (optional)
1/2-1 C chopped nuts (I like walnut or pecan best) Toasted nuts are awesome here!
1/4-1/2 C mayo (this will depend on personal taste. I tend to go very skimpy)
1. Drain the seitan then chop into little bite sized pieces.
2. Heat 1T oil in skillet over medium heat and sautee seitan with salt and pepper until somewhat golden and crispy.
3. Transfer to a bowl and mix well with remaining ingredents.
You can serve this sandwich style, over a bed of greens or eat it right out of the bowl. It's awesome no matter how you serve it.
Please let me know what you think. I always love your comments.
Happy Eating!
It uses seitan (pronounced SAY tan) which is a mock meat that has been used in Asian cooking for centuries. It's made out of vital wheat gluten and water. It is extremely high in protein packing 21 grams in a meager 1/3 cup serving. All this for 120 calories. It has the chewy consistency of meat and can be used in a huge variety of dishes. In this recipe it will be used in place of chicken.
I've always been a huge fan of chicken Waldorf salad so this is my variation. Hope you like it!
Suggested Ingredents (experiment and change it up. Let me know what you find to be tasty)
1 8oz package of seitan
1 cup halved seedless grapes
2-3 T chopped celery
1-2 T finely chopped green onion (white and green parts)
1-2 T finely chopped parsley (could also try mint for a different twist)
1/2 C chopped apple (optional)
1/2-1 C chopped nuts (I like walnut or pecan best) Toasted nuts are awesome here!
1/4-1/2 C mayo (this will depend on personal taste. I tend to go very skimpy)
1. Drain the seitan then chop into little bite sized pieces.
2. Heat 1T oil in skillet over medium heat and sautee seitan with salt and pepper until somewhat golden and crispy.
3. Transfer to a bowl and mix well with remaining ingredents.
You can serve this sandwich style, over a bed of greens or eat it right out of the bowl. It's awesome no matter how you serve it.
Please let me know what you think. I always love your comments.
Happy Eating!
Saturday, March 26, 2011
Warm Lentil Salad with Grapes, Feta, and Mint
The first time I served this to Josh he had a totally repugnant look upon his face. “What are those?” he asked warily while poking a grape with his fork. After I informed him they were grapes he retorted that he hates grapes and proceeded to pick them all out (BTW, Josh is my husband, not a child as some of you may have assumed). Fortunately he missed a few grapes, because as he ate he realized the salad was actually quite tasty. “What’s that sweet and tangy thing in there?” he asked between mouthfuls. He was shocked to learn it was indeed the grapes that provided that amazing flavor burst.
Green eggs and ham all over again!
To this day Josh still asks me to make that “grape salad.” It’s one of his favorites. It’s a little time consuming with the cleaning and chopping of the ingredients, but well worth it! I highly recommend giving it a try.
Note: this is a slight modification of a recipe originally found on vegetariantimes.com
Warm Lentil Salad with Grapes, Feta, and Mint
Ingredient List
Serves 4
• 3 Tbs. olive oil
• 2 leeks, white and light green parts thinly sliced (1 3/4 cups)
• 2 Tbs. Balsamic vinegar
• 2 tsp. whole-grain or Dijon mustard
• 2-3 cups cooked lentils
• 1 1/2 cups red grapes, halved
• 1/2 cup chopped roasted pistachios
• 3 Tbs. finely chopped mint
• 3 Tbs. finely chopped parsley
• 1/4 cup crumbled feta
Directions
1. Heat oil in skillet over medium heat. Add leeks, and cook 7 to 9 minutes, or until tender and translucent, stirring often. Mix together then stir in vinegar and mustard.
2. Combine lentils, leek mixture, grapes, pistachios, mint, and parsley in large bowl. OR if your skillet is large enough add all ingredients to the skillet and toss for just a moment until all ingredients are warmed through.
Season with salt and pepper, if desired, and top with crumbled feta.
Green eggs and ham all over again!
To this day Josh still asks me to make that “grape salad.” It’s one of his favorites. It’s a little time consuming with the cleaning and chopping of the ingredients, but well worth it! I highly recommend giving it a try.
Note: this is a slight modification of a recipe originally found on vegetariantimes.com
Warm Lentil Salad with Grapes, Feta, and Mint
Ingredient List
Serves 4
• 3 Tbs. olive oil
• 2 leeks, white and light green parts thinly sliced (1 3/4 cups)
• 2 Tbs. Balsamic vinegar
• 2 tsp. whole-grain or Dijon mustard
• 2-3 cups cooked lentils
• 1 1/2 cups red grapes, halved
• 1/2 cup chopped roasted pistachios
• 3 Tbs. finely chopped mint
• 3 Tbs. finely chopped parsley
• 1/4 cup crumbled feta
Directions
1. Heat oil in skillet over medium heat. Add leeks, and cook 7 to 9 minutes, or until tender and translucent, stirring often. Mix together then stir in vinegar and mustard.
2. Combine lentils, leek mixture, grapes, pistachios, mint, and parsley in large bowl. OR if your skillet is large enough add all ingredients to the skillet and toss for just a moment until all ingredients are warmed through.
Season with salt and pepper, if desired, and top with crumbled feta.
Friday, March 25, 2011
OmegAmazing cookies!
Today I was craving cookies, but wanted a huge nutritional boost to offset any guilt that might accompany eating mass quantities of cookies. The result was amazing. Since these cookies are loaded with beneficial omega3's I've named them “Meg's Omegamazing cookies.”
If you make cookies a lot, you might recognize the base recipe as that of the traditional Nestle Tollhouse. I've made quite a few modifications, though.
Ingredients:
wet:
1/2 c butter
1/2 c almond butter (any nut butter will do)
2/3 c organic cane sugar (can use normal white sugar)
3/4 c organic dark brown sugar (can also use normal brown sugar)
1/4-1/3 c ground flax seed
2 free range eggs (or whatever eggs you have)
1 tsp pure vanilla extract (always avoid the fake stuff)
Dry:
2 cups flour (I use a whole grain blend mixed with some white)
1/2 c oats
1 tsp baking soda
1 tsp salt
3/4 c chopped walnuts (always use fresh walnuts! If they've been in your pantry a while throw them out, buy fresh ones and refrigerate! Nuts go rancid easily and are actually carcinogenic at that point. If they smell sour and taste a little bitter throw them away).
1 c dark chocolate chips (loaded with antioxidants)
Cream together the wet ingredients. Mix together the dry ingredients then stir into the wet ones. Fold in the nuts and chocolate chips. Sample the incredible dough and try not to eat the entire bowl at this time.
Make whatever size cookies you like. Drop them on your cookie tray and bake at 350 for about 8-9 minutes. Ovens vary GREATLY so watch them closely to see how much time they will take to reach perfection in yours.
Take them out when they are beginning to turn golden and the centers are still a little soft. Immediately transfer them to a cooling rack (or into your mouth as I do). I suggest you have a cold glass of milk ready when they come out of the oven.
Let me know what you think. Enjoy!
If you make cookies a lot, you might recognize the base recipe as that of the traditional Nestle Tollhouse. I've made quite a few modifications, though.
Ingredients:
wet:
1/2 c butter
1/2 c almond butter (any nut butter will do)
2/3 c organic cane sugar (can use normal white sugar)
3/4 c organic dark brown sugar (can also use normal brown sugar)
1/4-1/3 c ground flax seed
2 free range eggs (or whatever eggs you have)
1 tsp pure vanilla extract (always avoid the fake stuff)
Dry:
2 cups flour (I use a whole grain blend mixed with some white)
1/2 c oats
1 tsp baking soda
1 tsp salt
3/4 c chopped walnuts (always use fresh walnuts! If they've been in your pantry a while throw them out, buy fresh ones and refrigerate! Nuts go rancid easily and are actually carcinogenic at that point. If they smell sour and taste a little bitter throw them away).
1 c dark chocolate chips (loaded with antioxidants)
Cream together the wet ingredients. Mix together the dry ingredients then stir into the wet ones. Fold in the nuts and chocolate chips. Sample the incredible dough and try not to eat the entire bowl at this time.
Make whatever size cookies you like. Drop them on your cookie tray and bake at 350 for about 8-9 minutes. Ovens vary GREATLY so watch them closely to see how much time they will take to reach perfection in yours.
Take them out when they are beginning to turn golden and the centers are still a little soft. Immediately transfer them to a cooling rack (or into your mouth as I do). I suggest you have a cold glass of milk ready when they come out of the oven.
Let me know what you think. Enjoy!
Tuesday, July 27, 2010
Naan- a world of possibiities
Anyone familiar with Indian cuisine without a doubt is familiar with naan. This tandoori grilled flat bread is made with yogurt and a hint of honey or sugar. It's airy, slightly sweet and absolutely FABLOUS! I could (and sometimes do) eat an entire basket when we hit the Indian restaurant here. Unfortunately for us, albeit not for my hips, dining out is a rare occasion for us these days. With a 6 month old who goes to bed at 6:30pm and a lack of baby-sitters, we dine at Chez Tavel pretty much nightly. On the bright side, I've experimented quite a bit at home trying to make my favorite restaurant dishes. Recently I went on a naan-making spree. As a result, I've had naan coming out of my ears and have had to come up with a variety of ways to use it.
Now for those of you in the states, I would highly recommend buying naan at the grocery. It's now widely available in the frozen section of many large grocery chains (Whole Foods, for sure) and sometimes in the bakery section. This is one of those foods that is actually best made authentically, and unless you've got a tandoori oven in your kitchen that's tough to do at home. I make mine out of necessity under the broiler. Indian food just hasn't made it big in Brazil yet. For those of you who want to experiment making your own, I followed the instructions on Manjala's kitchen video on youtube.
Let's get down to business... What to do with all that Naan? Obviously it goes great with almost all Indian cuisine. I love to eat it with any curry or dal. It's the perfect density and texture for ripping off and dipping a chunk into pretty much anything. If you're not in the mood for eastern cuisine, try dunking some in your favorite soup, stew or chili in leu of crackers or a sandwich. Speaking of sandwiches, try replacing your sandwich bread or wrap with a piece of naan. One of my favorite lunches is grilled naan covered with hummus and veggies. Today for lunch I heated a piece of naan and covered it with peanut butter and jelly. It was nothing shy of deicious. Perhaps a pizza sounds good? Use a peice of naan in place of a pizza crust. Or maybe you want something sweet... try heating a piece, slathering with a bit of butter and then sprinkling on cinnamon sugar. I love this dessert!
As you can see, pretty much anything that you use bread for, you can substitute with naan. It's a great way to jazz up a well used favorite recipe. It's versitile, tasty and if you use the whole grain variety, healthy as well. Give it a try and you'll be a beiever!
Happy, ripping, dipping and topping!
Now for those of you in the states, I would highly recommend buying naan at the grocery. It's now widely available in the frozen section of many large grocery chains (Whole Foods, for sure) and sometimes in the bakery section. This is one of those foods that is actually best made authentically, and unless you've got a tandoori oven in your kitchen that's tough to do at home. I make mine out of necessity under the broiler. Indian food just hasn't made it big in Brazil yet. For those of you who want to experiment making your own, I followed the instructions on Manjala's kitchen video on youtube.
Let's get down to business... What to do with all that Naan? Obviously it goes great with almost all Indian cuisine. I love to eat it with any curry or dal. It's the perfect density and texture for ripping off and dipping a chunk into pretty much anything. If you're not in the mood for eastern cuisine, try dunking some in your favorite soup, stew or chili in leu of crackers or a sandwich. Speaking of sandwiches, try replacing your sandwich bread or wrap with a piece of naan. One of my favorite lunches is grilled naan covered with hummus and veggies. Today for lunch I heated a piece of naan and covered it with peanut butter and jelly. It was nothing shy of deicious. Perhaps a pizza sounds good? Use a peice of naan in place of a pizza crust. Or maybe you want something sweet... try heating a piece, slathering with a bit of butter and then sprinkling on cinnamon sugar. I love this dessert!
As you can see, pretty much anything that you use bread for, you can substitute with naan. It's a great way to jazz up a well used favorite recipe. It's versitile, tasty and if you use the whole grain variety, healthy as well. Give it a try and you'll be a beiever!
Happy, ripping, dipping and topping!
Sunday, July 11, 2010
Ever made hummus?
Some of you may wonder what hummus is. Perhaps you've heard of it or tried it, but have no clue what it actually consists of. Hummus is a surprisingly easy, delicious and nutritious snack made from chickpeas (garbonzo beans), tahini (sesame seed paste), olive oil, and lemon juice. Like so many recipes there are endless variations and flavors that can be added or adusted to satisfy your taste buds. For instance, you might blend in roasted garlic or peppers, puree in some sundried tomatoes or mix in some of your favorite herbs.
Hummus is a fabulous substitution for high fat dips (note: hummus is made with oil and tahini, both very heart healthy fats). It makes a delicious sandwich spread. For a main dish you can serve it with some tabouleh salad and warm pita bread. For an appetizer set out a large bowl with some crudites, crackers or warm pita wedges. When drizzled with olive oil and fresh parsley (or any other herb), it makes an attractive dish.
So how do you make it? Easy... just blend the basic ingredients (see below) in a food processor until smooth.
1 can of garbonzo beans (rinsed and drained)
1/4 c tahini
1/4 olive oil
1-2 T lemon juice
1 garlic clove
1/2 t salt (more or less to taste)
Blend everything in a food processor until smooth. If it's too thick or lumpy add some water a tablespoon at a time.
This recipe is delicious just as it is, but you might also want to experiment with some of the variations mentioned above. Simply add the extra ingredients into the food processor with the rest of the ingredients.
I hope you and your family enjoy this recipe as much as we do.
Happy processing!
Hummus is a fabulous substitution for high fat dips (note: hummus is made with oil and tahini, both very heart healthy fats). It makes a delicious sandwich spread. For a main dish you can serve it with some tabouleh salad and warm pita bread. For an appetizer set out a large bowl with some crudites, crackers or warm pita wedges. When drizzled with olive oil and fresh parsley (or any other herb), it makes an attractive dish.
So how do you make it? Easy... just blend the basic ingredients (see below) in a food processor until smooth.
1 can of garbonzo beans (rinsed and drained)
1/4 c tahini
1/4 olive oil
1-2 T lemon juice
1 garlic clove
1/2 t salt (more or less to taste)
Blend everything in a food processor until smooth. If it's too thick or lumpy add some water a tablespoon at a time.
This recipe is delicious just as it is, but you might also want to experiment with some of the variations mentioned above. Simply add the extra ingredients into the food processor with the rest of the ingredients.
I hope you and your family enjoy this recipe as much as we do.
Happy processing!
Tuesday, July 6, 2010
Easy Enchiladas
Want a 5 ingredient, super easy weeknight meal? Ever try making enchiladas? It's another versitle, use whatever you've got on hand type of dish. If you have extra veggies, beans, meat or cheese, these all work great as fillings. Just today I made enchiladas from leftover refried beans, scallions and onion. I used a canned enchilada sauce (I use very little packaged food, but every once in a while it's quite handy) and store bought whole grain tortillas. The only cheese I had grated was mozerella. Of course this isn't your typical mexican cheese, but on top of the enchiladas it was delicious. You pretty much can't go wrong with melted cheese, right?
So... All I did was pour a little sauce in the bottom of a casserole dish. Then I spread a few spoonfuls of beans on top of a tortilla, sprinkled on some scallions and diced onion. I rolled the tortilla and put seam side down in the pan. I continued until my pan was full. Then I poured enchilada sauce on top of the tortillas, topped with shredded cheese and popped it into a 350F degree oven. I baked until bubbly then enjoyed with plain yogurt and chopped cilantro. It was fabulous and sooooo easy!
Play with your cheeses and fillings to find a combination you love.
Happy creating!
So... All I did was pour a little sauce in the bottom of a casserole dish. Then I spread a few spoonfuls of beans on top of a tortilla, sprinkled on some scallions and diced onion. I rolled the tortilla and put seam side down in the pan. I continued until my pan was full. Then I poured enchilada sauce on top of the tortillas, topped with shredded cheese and popped it into a 350F degree oven. I baked until bubbly then enjoyed with plain yogurt and chopped cilantro. It was fabulous and sooooo easy!
Play with your cheeses and fillings to find a combination you love.
Happy creating!
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