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Psychic Green Folk
YB,
I now KNOW your psychic...I have been pondering winter soups(you know why I cannot look online)...and you've given it to me this am...this sounds delicious. So, I'm adding carrots to my green smoothie now filling filling filling this am green smoothie carrots ginger(warming) tons of spinach broccoli juiced celery juice apples and H2O makes enough for before and after 5mi run in park on this gorgeous Fall morning turning 60 is exciting and I'm grateful for all I've discovered since viewing "Earthlings" on youtube sending you green thoughts this day, Greco yes I am weird sometimes...smiling |
No stranger than I.....
People thought Einstein and Freud were strange. I'm glad people put me [us] into that classification. You will never have ulcerative colitis if you incorporate a small amount of ginger into your diet. I often grate the fresh root right into hot water, as if it was tea.....and drink it as such. I got a bushel of Apples. October in Pennsylvania is Applefest like you wouldn't believe. All kinds too. I'm going to make some applebutter and sugar free applesauce. Apples hold up for a pretty good amount of time, and the way I incorporate them into my diet, I bet I'll get another bushel before October ends. The crock pot is my friend. In fact right now, I'm making vegetable stock with my almost limp vegetables. I do eat more cooked foods in the winter than I do the rest of the year. Before starting the stock, I had to go see how much junk veggies the worms had....(the things I talk about) as I like them to have balance in their diet too.....that gives me the best damn soil around. And thats where the vitamins need to begin. Enjoy the soup. I'd leave the cream out if you are going to freeze... I think the cream is always best if added fresh. It doesn't break down on you. Your up to 5 miles running now! Good for you! Thinker has started a running thread. Keep your eye open for it. He's catching the running fever! enjoy your day surrounded by your *fun* books. |
green fun
Your right YB I won't be getting ulcerative colitis or any of the other chronic diseases...but I am developing something really strange, namely, clarity, emotional balance, physical endurance, and fun...imagine that!
Yes up to 5 mi and prefer running in the park then on the treadmill...but in the dark 5am morning the gym is perfect. I'll look up the new running thread before getting off of this thing. will be leaving the cream out and blending the carrots, and adding yuca of course...wonderful recipe YB keep 'em coming my friend...and happy biking. with fresh green thoughts for you, may you and yours have a great Sunday, Greco |
It's a Veggie Pizza Monday (Meatless Monday)
Butternut Squash, Spinach and Mock Feta Pizza
Ingredients 2 cups cubed butternut squash, cut into 1/2-inch pieces 1 tablespoon plus 1 teaspoon olive oil, divided 1/4 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper, divided 1 medium red onion, halved and thinly sliced 2 tablespoons water 1/4 cup all-purpose flour 1 (16-ounce) ball store-bought whole-wheat pizza dough, at room temperature 1 (14-ounce) jar pizza sauce 2 cups chopped fresh baby spinach 1/2 cup mock feta 2 tablespoons cornmeal Directions: 1. Heat oven to 400 degrees F. Heat pizza stone on bottom rack (or use an inverted 11" x 16" cookie sheet, not heated). On the sheet, toss together the squash, 1 teaspoon oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Bake for 25 minutes, or until squash is soft and lightly browned, stirring halfway through; set aside. 2. In a large skillet over medium-high heat, add remaining 1 tablespoon oil. Add onion onion, 1/8 teaspoon salt, and 1/8 teaspoon pepper; cook while stirring for 10 minutes, or until onion is light brown. Add water; cook while stirring for 5 minutes, or until onion is fully brown. Remove from heat. 3. Turn oven up to 450 degrees F. Sprinkle flour on the counter top or other flat surface. Press dough into a 15-inch circle or 10" x 16" rectangle. This pizza can be made with or without sauce (I did half and half, I much preferred the half with sauce) Top with sauce, squash, onion, spinach, and mock feta. Dust stone or inverted sheet with cornmeal; place pizza on it. 4. Bake 10 to 12 minutes, or until crust is crispy and cheese melts. Source of recipe: this recipe was a SELF.com Recipe of the Week...and I slightly altered it to fit my diet Makes: 1 pizza, depends on how you slice it, Preparation time: about 30 minutes , Cooking time: 10 to 12 minutes |
more information (this time not from me) on smoothies
The Magic of Greens: 8 Benefits of Drinking Green Smoothies
Do you want to feel happy, peaceful, calm and in control no matter what happens? Do you wish that somehow, you knew a way to stop all those crazy cravings for sweet, fatty snacks at erratic times of the day? Would you believe it if I tell you that this is possible, permanently, and can happen in the comfort of your own home? And while you are doing this, you are also building your body with the best life-giving brand new raw materials available! Greens are leaves that contain chlorophyll, and they are probably the most neglected food group in the entire supermarket. But yet it is these humble green warriors which make magic for our cells. Why is drinking a green smoothie better than just eating greens? Because the blending actually breaks down the cellular walls of the leaves, leaving you with the finest particles of nutrients which are delivered straight to your cells. And of course, all these living nutrients are still intact and not destroyed by heating. 1) You feel calm and peaceful The chlorophyll in greens deliver oxygen to your cells and puts the body in a slightly alkaline state. This is a state in which optimal health is achieved and in which cancer cells do not thrive. Degenerative diseases like cancer thrive and grow in an acidic state. 2) You feel happy for no reason A healthy body is a happy body. Research has proven that subjects who are in an optimal health condition still feel in control and calm even in the face of seemingly tough life events; while those who are not healthy, tend to feel unhappy even when they are rewarded with promotions or striking the lottery. 3) You adopt a more positive outlook in life Things which you used to sweat over now seem smaller. You have grown in capacity to handle things because your body is now constructed with newer, better materials. And did I mention that your cells are rejoicing with the change? 4) Get rid of Unnecessary Addictions. Your body is made up of billions of tiny cells. Every cell is You; they combine to make up your tissues, organs, bones, face, hair, legs etc. When nutrition is improved, the body is strengthened on a cellular level. When your cells know what it is like to receive first class nutrition, they will not want to go back to the old ways! They will resist old substances like nicotine which does not do the body good. 5) Beautiful and Radiant Skin Do you want smooth, blemish-free skin? Within weeks of constantly drinking blended greens, countless subjects reported lightening of spots, smoother skin and radiant complexion. 6) Smooth Bowels This is probably the most common benefit experienced by far. Blended greens add a whole lot of fiber to the diet, and fiber is essential for smooth bowel movements. Constipation now becomes a thing of the past! 7) Energy, Energy and more Energy! If you think that green smoothies cannot give you energy for that workout, think again! Or better still, try it before you judge it. It is true that due to the low caloric levels of greens, they cannot fill us for long. But the trick here is to combine it with sweet fruits – which supplies us with simple sugars. This is one of the best pre-workout foods and supplies us with simple sugars to burn immediately as fuel. http://www.care2.com/wp/greenliving/.../icon_cool.gif Release Unwanted Weight! For those who have reached a plateau in releasing weight, try this! When your cells are nourished, cravings for unhealthy food become less or non-existent. Proper nourishment of the cells is vital to maintaining a healthy weight. This list is non-exhaustive, and we at Raw Food Lifestyles believe that “doing” is more important than anything else! So here’s a simple green smoothie recipe for you. Popeye’s Mango Smoothie 2 Large Sweet Mangoes 1 Cup Spinach 1 Cup Water When you are done, don’t look, just drink. You will marvel at how delicious it actually tastes! (C) Copyright 2008, Linda Loo |
YB, would you be ok if I removed the links? They are asking for authentication and I want to ensure that people aren't assuming that's us asking for it.
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No problem....in the future, I will do so....
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Smoothie info in here....
Hey Stacy, take a look in here.:glasses:
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Meatless Monday ~ it's a fun day!
Fact: Soybeans and soy are also a complete source of protein.
http://lisashanken.com/wp-content/up...ya-150x150.gif Soy is a very healthy superfood What are complete proteins? Wikipedia defines complete or whole proteins as “a source of protein that contains an adequate proportion of all of the essential amino acids for the dietary needs of humans.” Soy’s complete proteins are similar in composition to egg whites and milk protein and are also easy to digest. Soy is also low in saturated fat and contains zero cholesterol. It’s important to keep your cholesterol count low as it can clog your arteries and put you at risk for heart disease, a major killer. Soy is also a great source of fiber, which is key for a healthy digestive system and can actually help lower cholesterol. There is one caveat with soy for certain women. Soy can act like a pseudo-estrogen. If you are a breast cancer survivor or have a history of breast cancer in your family, you have probably already been advised to stay away from any medications containing estrogen or estrogen-like hormones, such as birth control pills, because they can increase the risk for breast cancer in people who are already prone to the disease. Because soy can act like a pseudo estrogen, breast cancer survivors and those with a genetic disposition for breast cancer should avoid eating large amounts of soy for the same reasons they should stay away from hormone pills. That being said, aside from this caveat, soy is a very healthy super food. Soy foods are available in many different forms. You can try tofu, which comes silken, firm, or extra firm. Tofu is a fermented soy product that has barely any taste. Instead, it takes on the taste of whatever flavors are added to it, which makes it very versatile. Edamame is also a great way to enjoy soy. Edamame is simply whole soybeans that can be eaten directly out of the pod. Soymilk is another suggestion that also provides a great alternative to milk, especially if you are lactose intolerant. There are many soymilk brands on the market, but I recommend the ones found near the regular milk that come refrigerated for the best taste. Got Soy? |
Just talking to someone about the beauty and benefits of dark greens.
Happy Halloween, Ms. YB ;-0 Quote:
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Green Juice
Today, demonstrated green juicing, and green smoothies to sisters, and nieces, one nephew...banding together for support and learning
green juice celery apples cucumber ginger 50/50 diluted w/H2O this juice is to reduce inflammation in the body, yes I can actually see my cheek bones now green smoothie (simple, do-able for my family) banana spinach broccoli (frozen) H2O Vit C Vit D3, And we watched the documentary "Fat, Sick, and Nearly Dead" by Joe Cross (can be found on hulu, or netflix)...you could hear a pin drop this afternoon...then the questions, and decisions began flying between us...tears, fears, and smiles, hugs...and I'm now relaxing in the cafe...no not having coffee, some tea (mint) and posting. YB, thanks for this post, printing it out and giving to my family, especially my sis...a good day a very good day. Greco Quote:
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Healthy Transitional Meal
This is a great idea for transitioning into healthy eating Now that its cool out I love hot food so I'll be having this one simple and fast Green smoothie this morning made enough for tomorrow: bananas apple filtered H2O beet juice spinach small amt of soy milk delicious! Greco |
and more green...
Hello Veggie lovers,
Alright, so I received mixed reviews on the green juice, green smoothie day at my house with family. For their first time I think they did well, and my Sis is using her blender so its good. My green smoothie for today: banana spinach H2O Vit C that's it! Simple, fast, delicious. I mentioned the "Fat, Sick, and Nearly Dead" documentary by Joe Cross the other day. Without divulging the whole thing its about J.Cross an Australian business man who got sick and tired of being sick and tired. And well, I've seen it twice, the story is inspiring to say the least. I'll be moving toward doing a 60 day green juice fast in the Spring and am beginning by "eating" green smoothies, and green juice only on the weekends now, no solid foods. So, it will be an interesting Winter. green good wishes to you, Greco |
smoothies for beginners Q & A
Do I have to put greens in my smoothies?
You don’t have to, but we highly recommend that you do! Greens are rich in calcium, iron, magnesium, vitamin A (as beta-carotene), C, K and many B vitamins. They are also rich in chlorophyll and antioxidants. Most people do not eat enough leafy greens each day so blending them with fruit in a smoothie is the best way we have found to sneak more greens into our diet. If adding leafy greens to a fruit smoothie just seems too alien of a concept, or even disgusting to you, try it out by adding just one small handful of fresh baby spinach to a fruit smoothie. You won’t taste it! Once you’ve taken this first step, add another small handful and work up to 2 handfuls of leafy greens per smoothie. Before long, you’ll be blending an entire bunch of kale or dandelion greens! How many green smoothies should I drink in a day? We try to have at least two 32 ounce (1 liter) of green smoothie every day using an entire bunch of leafy greens in each smoothie. Most often, we drink up to 70 ounces of green smoothie in a day – one at breakfast and one at lunchtime. Davy’s smoothies are about 750 to 800 calories each, and Tracy’s are about 400 to 500 calories. If you are starting out, this will probably be too much for you. Start with a 16-ounce smoothie and work your way up to a quart. Then go from there. We don’t necessarily advocate or recommend a liquid, smoothie-based diet. For us, it’s purely for convenience. You can get the same or similar nutrition by drinking one 16-ounce green smoothie in the morning and having a large salad or vegetable meal at lunch. You say to eat two bunches of greens per day. How much is a “bunch” of greens? When we say a “bunch” of leafy greens, we are referring to how you would typically purchase them in a supermarket – such as several stalks of kale, dandelion or swiss chard bundled together. Typically, there are about 4 to 5 cups leafy greens in a bunch when chopped. A bunch can also be an entire large head of green/red leaf lettuce or romaine. We would consider 2 heads of baby bok choy or 3 heads of baby romaine lettuce as one bunch of greens. When it comes to bagged or packaged salad mix, such as spring mix or fresh baby spinach, we consider a “bunch” to be 4 to 5 cups (or handfuls) of packed or chopped greens. Our recommendation is to consume about two bunches or equivalent of leafy greens per day. Do I have to make my smoothie fresh each day? How long will it stay fresh after I make it? Yes, you definitely should make your smoothie each and every day. It will stay fresh in the refrigerator for up to 24 hours, but you will lose some nutrients as it sits in the fridge. It will also not taste as fresh after the first day and water separation may occur. Fortunately, it only takes a few minutes to blend up a green smoothie in the morning. You can store leftovers in the fridge for drinking later. You can also make it the evening before and have it ready for you to grab the next morning before you go off to work or school. Some people make up a big batch of smoothie and drink it over 2 to 3 days. Personally, we don’t like the way smoothies taste after the first day. Fresh is best! How do I loose weight with green smoothies? Green smoothies make a perfect weight loss shake because they are naturally low-calorie, high in fiber and loaded with nutrients. If you use only fruits and vegetables, they wont have added sugars, preservatives or any chemical additives. Beyond that, green smoothies help boost your metabolism, give you energy and after a while, reset your taste buds so that you begin to enjoy whole, natural foods. You’ll start to crave green smoothies, salads and fresh fruits and vegetables. We both lost about 30 pounds in a few months by simply adding green smoothies to our diet. We drank a 16-ounce smoothie with breakfast and another one with a healthy, fruit or vegetable-based lunch, or as a midday snack. We do not recommend severe calorie restriction and you should not just drink three 16-ounce green smoothies per day in order to lose weight. Be sure you are getting enough calories to maintain your ideal weight and your body will naturally achieve that goal weight as you slowly make healthier food choices. Why do your green smoothie recipes not have milk or yogurt? None of our smoothie recipes call for milk or yogurt because dairy is not necessary for making a rich, creamy smoothie. Dairy doesn’t facilitate detoxification, it contains hormones and promotes animal cruelty (as well as providing young calves for the inhumane veal industry). It is easy to make a thick, creamy smoothie using the right types of what we call “base” fruits like banana, mango and durian. If you still want to use milk, try hemp, almond or rice milk. You can find brands at most supermarkets that are fortified with calcium and vitamin D as well. They are much healthier alternatives to cow’s milk. How can I get more calcium in my smoothies without dairy? Leafy greens are the best way to get extra calcium in your smoothies. One cup of chopped dandelion greens has 10% RDA of calcium while one cup of kale has 9%. Young coconuts have 10-17% RDA of calcium. Lemons and papaya have 7% while oranges have 5%. It’s pretty easy to make a big green smoothie with 50% of your daily value of calcium. What smoothie recipes are good for doing a detox? All fruits and vegetables facilitate detox. Be sure to use only organic ingredients in your smoothie recipes, avoid animal products, dried foods and additional sweeteners during your detox and find a workout routine that works for you. When it comes to making the “ultimate” detox green smoothies, we use dandelion greens and citrus such as orange, grapefruit, lemon and lime. Is it okay to use frozen fruit in a smoothie? We regularly freeze strawberries and bananas when they are on sale and we frequently buy frozen wild blueberries. Freezing does destroy some of the nutrients but not enough to really worry about as long as you eat plenty of fresh, ripe, non-frozen and raw foods. We recommend that you not use too much frozen fruit. Drinking and eating ice cold (or steaming hot) foods can interfere with digestion or cause damage. It’s best to drink a green smoothie at room temperature, but if you do not like to, then add a few frozen berries to chill it slightly. Which is better, green smoothies or green juices? Both blending and juicing are a wonderful part of a healthy diet and lifestyle and both have their uses. Green juices and green smoothies are both nutrient-rich beverages but juices are missing the fiber of smoothies. Because of this, juices are not a whole food. That is not to say that there is anything wrong with juicing. Use juices to nourish while skipping or delaying a meal, while sick or recovering from an illness or simply to boost your nutrition without the excess fiber. Smoothies are perfect for getting more whole fruits and vegetables into your diet, using as snacks or meal replacements and for losing weight. You don’t need to choose between blending and juicing. Do them both! Why is it important to rotate greens in smoothies? Leafy greens contain small amounts of toxins as a defense mechanism to protect a plant from predation. Glucosinolates in Brassica vegetables like kale, turnip and cabbage as well as oxalic acid in spinach and beet greens may provide some health benefits in small amounts, but in large amounts, are toxic to humans and other animals. Eating two bunches of greens each day is perfectly safe, but to prevent a potential for a buildup or overdose of toxic elements in a certain species of plant, it’s best to rotate every few weeks. For example, we might eat dandelion greens and romaine lettuce every day for two weeks, and then we’ll switch to beet greens and kale for a couple weeks. Then we might do leaf lettuce and spinach for a few days. It is important to rotate greens among different plant families. Rotating one Brassica like kale with another Brassica like bok choy isn’t a good rotation because you are still getting the antinutrients that are in all Brassicas. A better rotation for kale would be a non-Brassica like beet greens, lettuce or chard. I hate (am allergic to) bananas, but a lot of smoothie recipes call for them. Are there any substitutes? Bananas are in just about every green smoothie recipe because they are the perfect fruit-base for a smoothie. Bananas naturally have a soft, creamy texture that blends well and strong flavored fruits such as pineapple and strawberries easily mask their flavor. However, bananas are not the only base fruit out there. Other fruits you can use in place of bananas include mangoes, pears, apples, peaches, melons and durian. You might need to add less water or more of a particular base fruit (like two pears to one banana) to get the same, creamy texture. Mango is the best banana replacement as it creates a smooth consistency and has nearly the same calories as a large banana. Alternatively, use two pears, apples or peaches for one large banana. Two cups of papaya or melon can also be substituted for one banana. Are there any nutrient interactions or potential issues with mixing fruit and vegetables in a green smoothie? There are varying philosophies about food combining. We don’t pay much attention to them. Basically, if it feels good, do it! Most natural health experts agree that blending fruit and leafy greens is healthy and beneficial. Where some health experts disagree is on blending other vegetables with fruit, or blending non-sweet fruit like tomatoes with sweet fruit. Our feeling (and experience) is that if you add a tomato or two to a green smoothie and you enjoy it and you do not experience any digestive difficulty or other health issues – particularly with your skin – then it’s perfectly fine. I get tired of drinking green smoothies every day. What should I do? Don’t get stuck in a smoothie rut! Mix it up. There are endless combination’s of fruit that you can use. Go through your produce section and try new things. Find exotic tropical fruits and pair them with bananas or other common fruits to make new flavor mixes. Be sure to rotate your greens as well. Experiment with spices like vanilla, ginger, fresh dill and cacao. |
Now, what is Durian, (in case you're wondering)
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if you ever do raw..
this is exceptional..
Spicy Raw Tomato Soup 7 Italian Tomatoes 1 (small) Cucumber (skin & seeds removed) 1 Celery stalk 1/2 Red Bell Pepper 3 cloves Garlic (crushed) 3 tbsp Olive Oil (Extra Virgin, Cold Pressed) 1 tsp Celtic Sea Salt 1/8 tsp Cayenne Pepper (for kick) -Place all ingredients in a blender and blend until smooth. --Chill in refrigerator before serving. Serve with a dollop of sour cream and some snipped chives |
That sounds more than fine and what the doctor should order for me tonight. I was going to ask about the kick but then I saw the final ingredient. :-)
Thank you for the posting. I may try this with my yard tomatoes (not Italian but good...) and no cucumber. Quote:
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rice
dinner:
organic brown basmati green lentils/braised celery with olive oil/lemon sauteed broccoli hot, and delicious green smoothie? yes, this am. Greco |
Breakfast
I tend to love the sweet smoothies and add greens as an afterthought ..a handful of Swiss Chard or Kale usually. I try to include (at least) a cup of seeded grapes, a carrot, a crisp apple (honeycrisp is a favorite) 1/2 of a banana, fresh lemon juice, small orange (peeled), and a Tb of flax and hemp seed with a little spring water depending ..because I like my smoothies on the thin side..
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green smoothies and running
Green smoothies and green juices are fueling my running and yes, yesterday I had my first "healing crisis". It sounds more scary then it is, and is the body's way of cleansing, then rebuilding. Frankly, I was surprised it took so long since I've been taking the smoothies since the Summer, and not eating meat.
This week I cut back on my running to 3mi since I want to increase week after next...felt strange not to do my usual 5mi but am learning that rest is the building phase to running, or any sport/exercise before increasing distance, frequency, or intensity. So new to green smoothie this am: chia seeds (for energy) pear apple broccoli green powder Vit C Have a terrific Sunday, Greco |
Sister
And by the way my Sister is enjoying her smoothies, and she's doing well.
Greco |
I’ve been following the thread for some time….
I’ve been vegan for nearly 30 years due to severe food allergies - most days over the past 20 or so years I’ve been having a green smoothie using Spirulina mixing in fruits (except Oranges, Strawberries and Kiwi fruits as I’m allergic to them……..I’m allergic to my national fruit! It’s sooo embarrassing, lol!) and/or veggies depending on what I feel like – banana and beetroot is NOT a good combination! LOL! I fancied them both and just had to try it out – NEVER again! LOL! I have alpha-Thalassaemia and Spirulina is chelated iron, unlike Spinach which is unchelated (too much unchelated iron can saturate my organs causing damage). I eat a lot of seaweed, green veggies cooked (except Spinach which is just……..bleurgh! I prefer to eat it raw in salads. I LOVE green salads and fruit and can be found happily eating my way through a generous portion of them, even in Winter! LOL! |
<<< demi vegetarian for twenty years [fish & a small amount of dairy only]
i'm looking for some new & wonderful holiday recipes ... favourites? |
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B12 and Omega 3
Kittygrrl the green smoothie above i delicious fresh tasting I added brazil nuts this am so that made it crunchy as well...energy all day long and then some.
B12 absolutely essential to vegan, vegetarians, and meat eaters as well I've learned. I take liquid B12 under tongue about 100mcg daily, that can be taken through nutritional yeast as well. Also remember Omega 3 found in flax seeds (among other great nutrients), and guess what? Deep leafy greens, fruit. Greco Quote:
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Meatless Monday, it's a fun day
November 28, 2011
Meatless Monday: Detox After Turkey Day With This Chickpea, Pepper, and Herb Salad Posted by Rea Frey / Martha Steward Living Well What’s better after an indulgent Thanksgiving than a refreshing raw salad? Chickpeas are one of the best sources of folate (they help red cell production and carry oxygen to the muscles) and iron. Iron is best absorbed with vitamin C, which is what makes this chickpea-red pepper combo so powerful. Red peppers deliver more than 300 percent of the daily requirement for vitamin C, imperative for cell repair. In general, I like to go for beans because of their slimming properties: they help shed fat and improve blood sugar levels. This no-cook, energizing recipe is perfect on its own or can be tossed onto some greens or sandwiched between whole-grain bread. It's a perfect way to get back on a healthy eating track---and stave off that mid-afternoon slump! Chickpea, Red Pepper, and Herb Salad 2 15-oz cans chickpeas, drained and rinsed 2 red bell peppers, finely diced 1 cup cilantro, chopped 1 cup flat-leaf parsley, chopped 3 cloves garlic, minced 1 Tbsp olive oil Juice of 1 lemon Toss together all ingredients in a large mixing bowl. Chill in the fridge (up to 2 hours to let the flavors meld). |
A message from Paul McCartney part 1
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Some back ground information part II
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I love Chickpeas! *note the tutorial on B vitamins!*
Meatless Monday: Lemony Leeks with Chickpeas and Feta
Posted by Lindsay Funston I say leek, you say potato leek soup? Many people are unfamiliar with how to cook, prepare, and include leeks in their diet, other than in the classic vichyssoise. Although they seem like more of a sideline vegetable, leeks have a flavor and texture special enough to be the center of attention. And now that leeks are entering their peak season, it's the perfect time to experiment with this tasty and surprisingly healthy vegetable. Leeks belong to the allium family of vegetables with garlic and onions. As a result, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables. One very important nutrient concentrated in leeks, is the B vitamin folate. Folate is a key B complex vitamin for supporting our cardiovascular system, preventing anemia by supporting red blood cell production, allowing nerves to function properly, and can even aiding in the prevention of dementias, such as Alzheimer’s disease. The highest concentration of folate is in a leek’s white, lower bulb portion (about 50% more than the rest of the stalk), but there is still enough folate in the green parts to also be considered beneficial. I love cooking with leeks because their flavor is more delicate than onions, and their subtle sweetness never overpowers a dish like garlic can. This method is incredibly healthy, as it uses broth to cook the vegetable instead of oil. It also infuses the leeks with an incredible amount of flavor without added fat. Save the oil for the dressing and you’ll be preserving the olive oil’s delicate benefits. Leeks and lemon seem to be best friends, so I made sure to include a lot of citrus in this dish. Using both the juice and the zest of the lemon is a twofer for flavor. I also threw in some freshly cooked chickpeas and goat's milk feta to make this a more substantial meal, but you could also omit them for a more simple side. Just don’t forget the dill---it’s divine! Lemony Leeks with Chickpeas and Feta Serves 2-3 Ingredients: 3 large leeks 1 cup vegetable stock 1 cup chickpeas (canned is fine) ½ cup crumbled goat feta Dressing: 2 Tbsp. extra virgin olive oil 1 tsp. liquid honey juice and zest of one lemon pinch of sea salt + pepper 1 clove garlic, minced 1 small bunch fresh dill Directions: 1. Slice off the root end of the each leek, then cut the stalk into 1-inch chunks on the diagonal (see photo). Use both the white and pale green portion of the stalk, discarding the dark green tops. Submerge leek slices in a large bowl of water to remove dirt between the layers. Be careful the layers stay intact. 2. In a large frying pan or saucepan, heat the vegetable broth until simmering. Remove leeks slices from water and place each slice with one flat side down in the broth. Cover and let simmer for 4-5 minutes on medium heat. 3. While the leeks are cooking, make the dressing by combining all ingredients except for the lemon zest and dill. 4. When leeks are just tender (do not over cook!), remove from pan with tongs and set on a serving platter, leaving the remaining broth. Pour chickpeas into the pan and heat in the broth for about one minute, tossing to warm through. Add half of the dill and toss. 5. Remove pan from heat and place chickpeas on top of the leeks. Pour dressing over top, sprinkle with remaining dill, lemon zest, and plenty of freshly ground black pepper. Serve immediately. Sarah Britton is a holistic nutritionist, vegetarian chef, and the creator of the award-winning blog . Sarah is currently a chef at three organic restaurants in Copenhagen, Denmark, where she has earned praise for her creative and adventurous recipes. A Certified Nutritional Practitioner, she is also the founder of New Roots Holistic Nutrition, where she educates others to be an active participant in their own health and healing. |
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Today's Smoothie~
fresh squeezed orange juice
1/2 honey crisp apple handful of fresh cranberries handful of red grapes slices of cucumber (with peel) a small leaf of rainbow chard It's not exactly green but even my S.O had to admit (altho it pained hym) it was actually good:sunglass: |
Perky Kale
Just wanted to share what to do when your Kale/Swiss Chard goes a bit limp at the end of the week. Cut it under water, on the diagonal, remove any gone ick greenery and stick in a glass of cool spring water and it should perk up..this works with parsley too.
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Mock chopped liver
There are plenty of recipes out there for mock chopped liver, but this one is mine. There really is no correct way of making it. Just depends on your taste.
4 cups Crimini or Portobello mushrooms cut into slices 1/2 cup shallots chopped fine 1 cup raw or roasted chopped pecans 1/8 cup plus 3 tablespoons EVO (For those of you who don't know-EVO is extra virgin olive oil) Salt, pepper and Spanish smoked paprika to taste Fresh finely chopped parsley Saute mushrooms, salt, pepper and Spanish paprika to taste in 3 tablespoons EVO till soft. Remove from pan and put into food processor. The put a enough EVO in pan to saute shallots just until they are translucent. You don't want to burn them. Add to mushrooms in food processor. Add pecans and 1/8 cup EVO to food processor. Add more EVO if it gets too thick where it wont blend. Take some sort of greased mold or a bowl and put mix in there. Refrigerate over night. Remove when ready to serve, put a plate on top and then gently flip it over. Garnish with finely chopped fresh parsley Serve with crackers or pita bread. It is VERY yummy:) |
A new twist on a very old tradition
Raw Yule Log Recipe...
- Grind one cup of any kind of nuts in blender and put in bowl (We just used almonds). - Add three tablespoons honey - Add two tablespoons fresh squeezed orange juice - Add two pinches of Celtic Sea Salt - Add 3 medjool dates chopped finely - Add any other finely chopped dried fruits if you like (goji berries, apricots, raisins, etc...) - Add a teaspoon of orange zest (grated orange peel) - Add several dashes of any of the Christmas Spices: cinnamon, ginger, cloves, nutmeg, allspice, and/or cardamom (we just used cinnamon and nutmeg) - Mix thoroughly in a bowl - Roll into a log (the kind you burn in a fireplace) - Pour 1/3 cup raw carob powder on to a plate and roll the log around in it - Pour 1/2 cup dried-shredded coconut on to a plate and roll the log around in it - Slice and serve (Serves 4) (Taken from The Garden Diet) You're going to be surprised how really good it is. |
One Word..
In my morning smoothie, I've started putting a spoonful of raw Tahini oMg..it is sensational! :hk2:
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What goes good in a smoothie w/raw tahini? And how does it flavor??
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Made an interesting, new dinner tonight:
Trader Joe's vegetable quinoa microwaved (big thumbs up), and I mixed in some non-fat Greek yogurt to make it creamy Stir-fried frozen brocolli (took awhile to unfreeze by stir-frying alone!), raw cashews, tofu, toasted sesame oil (yum), shallots, and ... here's the new experiment: a jar of medium spicy kimchi! The kimchi flavored the stir-fry all by itself. |
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