Monday, October 25, 2010
Sunday, October 24, 2010
Wednesday, October 13, 2010
Some tips on how to enjoy your favorite foods without the guilt!
Lately, I've been doing some tweaking of my favorite foods that are not exactly figure or health friendly. The goal is to make them into some healthy eats I can enjoy guilt-free!
I've been learning that the more you deprive yourself of the things you love the more you crave them; then one day, finally, after enough depravation that you just cant take it anymore you go crazy and eat 10 pounds of...oh say burritos and chips and salsa (just throwing it out there). The solution I came up with is to instead of deprive yourself of those foods that hold a place in your heart, alter them to be friendly to your heart. There are so many ways to enjoy the foods you love, the trick is to disect (not the best word to use when talking about food) what that dish or item is made of. Then you can take each ingredient and think about how it will make you feel after eating it and what nutritional benefits it holds. If you know you are going to feel like a fat tub of lard that cant peel yourself off the couch after eating that item then think of a healthier alternative to substitute in.
An example would be a burrito--you can substitute a flour tortilla for a whole wheat or brown rice tortilla, use brown rice to make your mexican rice, use black beans instead of refried, use lots of veggies like peppers and onions (kind of fajita like), use lean meats, seafood, or soy meats instead of carnitas or other fatty meats, use salsa to give it some flavor and hold off on the sour cream and cheese. A good sub for sour cream can be cottage cheese if you really need something. Another food could be pasta--use spaghetti squash instead of pasta (if that just does not get the trick done then try whole wheat or brown rice pasta), try making your own quick sauce with a can of tomatoes and some herbs and veggies. Or you can make a fresh tomato basil sauce with fresh tomatoes, basil, garlic, and olive oil. Try using agave syrup or honey as a sweetener. When I bake (which is on a rare occasion-love cooking, not a huge fan of baking) I try to substitute each unhealthy ingredient for a healthier option...whole wheat flour, applesauce instead of oil, honey instead of sugar, whole oats to add texture. I have a friend who uses my favorite acai drink in her pies and jams as a sweetener instead of sugar. If you are fan of a good juicy burger then check out my blog on tofu and try the recipe for tofu burgers (you'll be very pleasantly surprised). Love pizza? Check out my video on how to make a quick, healthy, whole wheat pizza.
The main things to pay attention to are white carbs, white sugars, unhealthy fats, and preservatives. If you can spot those evils then you will know what to substitute. Try thinking outside the box on what you could actually use as healthy subs...you will be surprised at the things you come up with! And as always please share any healthy subs you have in your arsenal.
Enjoy!
I've been learning that the more you deprive yourself of the things you love the more you crave them; then one day, finally, after enough depravation that you just cant take it anymore you go crazy and eat 10 pounds of...oh say burritos and chips and salsa (just throwing it out there). The solution I came up with is to instead of deprive yourself of those foods that hold a place in your heart, alter them to be friendly to your heart. There are so many ways to enjoy the foods you love, the trick is to disect (not the best word to use when talking about food) what that dish or item is made of. Then you can take each ingredient and think about how it will make you feel after eating it and what nutritional benefits it holds. If you know you are going to feel like a fat tub of lard that cant peel yourself off the couch after eating that item then think of a healthier alternative to substitute in.
An example would be a burrito--you can substitute a flour tortilla for a whole wheat or brown rice tortilla, use brown rice to make your mexican rice, use black beans instead of refried, use lots of veggies like peppers and onions (kind of fajita like), use lean meats, seafood, or soy meats instead of carnitas or other fatty meats, use salsa to give it some flavor and hold off on the sour cream and cheese. A good sub for sour cream can be cottage cheese if you really need something. Another food could be pasta--use spaghetti squash instead of pasta (if that just does not get the trick done then try whole wheat or brown rice pasta), try making your own quick sauce with a can of tomatoes and some herbs and veggies. Or you can make a fresh tomato basil sauce with fresh tomatoes, basil, garlic, and olive oil. Try using agave syrup or honey as a sweetener. When I bake (which is on a rare occasion-love cooking, not a huge fan of baking) I try to substitute each unhealthy ingredient for a healthier option...whole wheat flour, applesauce instead of oil, honey instead of sugar, whole oats to add texture. I have a friend who uses my favorite acai drink in her pies and jams as a sweetener instead of sugar. If you are fan of a good juicy burger then check out my blog on tofu and try the recipe for tofu burgers (you'll be very pleasantly surprised). Love pizza? Check out my video on how to make a quick, healthy, whole wheat pizza.
The main things to pay attention to are white carbs, white sugars, unhealthy fats, and preservatives. If you can spot those evils then you will know what to substitute. Try thinking outside the box on what you could actually use as healthy subs...you will be surprised at the things you come up with! And as always please share any healthy subs you have in your arsenal.
Enjoy!
Wednesday, September 29, 2010
5 Nutritious Breakfasts and 2 Tasty Omelets To Start Your Day!
Have you ever heard the saying, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper?"
I've heard it many a time and always wonder, "ok, right, how do I eat breakfast like a king when I barely even have enough time in the morning to grab my Mona Vie shot and run, let alone the fact that 90% of the time I dont feel like eating a full size meal first thing when I wake up." I thought I would entertain the idea of a full, complete breakfast and dig a little deeper into what benefits it really holds and ways to get all that you need in a speedy and efficient way.
The thing that really got me thinking about this topic was an article I saw in Self magazine that was discussing how eating eggs in the morning can help you consume less calories throughout the day, feel less hungry, and more satisfied. And then I remembered how I had actually eaten a real breakfast this morning, an omelet. I tried to evaluate how I felt different today than other days when I will just grab a piece of fruit and eat it on my way to work or school. The omelet gave me energy and healthy calories to fuel my body during the day. I felt like I was satisfied and wasnt already thinking about lunch an hour later. So...I asked around and found that most people who had eaten a well-balanced, more filling breakfast felt more energy and less cravings throughout the day than the people who had eaten nothing, a very minimal amount food, or something filled with bad calories like a donut or pastry. There must be something to this whole breakfast thing...right?
Yes! The first research I found had a caption of "The right breakfast foods can help you concentrate, give you strength-and even help you maintain a healthy weight." Ding-Ding-Ding. Tell me more PLEASE! One study explained how "breakfast eaters" are generally at a healthier weight than "breakfast skippers." It explains that eating a healthy breakfast can help reduce hunger and cravings, thus helping make better food decisions throughout the day. So what is a healthy breakfast? A meal that is loaded with protein and whole grains, not fat, sugar, and empty calories. Now, back to the eggs; eating healthy protein for breakfast is the best way to go. My very nutritionally knowledgeable friend, JR, can perfectly explain how the right protein intake can fuel your body for better workouts, a more sustained energy, and increased fat loss. I could try to relay the message to you but I know I would butcher it, so sometimes you just have to trust me...protein in the a.m. is the best way to start your day. Adding fruit to that protein (it doesnt have to actually be the in the same dish-trust me strawberries with eggs tastes a little funky) can also provide you with energy from the healthy sugars fruit contains. The sugars in fruit are the low-glycemic sort that your body needs to function and run successfully.
So, now that I understand that breakfast really is important, how do I fit it in and what can I make? Well, on days that you have time I highly recommend an omelet, they are super yummy and you can make them with anything you want (check below for some of my favs Ive been experimenting with lately). On those other days there are solutions. An easy way to get eggs in the morning is to make a batch of hard-boiled eggs that are ready to go when you are short on time. You can also cut up fruit the night before and bring it with you for the drive (I realize eating while driving isnt recommended as the top way to ingest but hey its a stepping stone in the right direction). Cottage cheese is a great source of the proper protein to give you that long lasting energy. V8 or another vegetable juice can give you nutrients of fresh veggies on the go. Oatmeal is a great morning muncher; it packs tons of fiber! But, a lot of these delish options should be pared together so you are getting a balanced, fulfilling meal-think dinner in the morning. Some quick ideas are:
1. Whole wheat english muffin or toast with a scrambled egg and piece of lean ham, tomato, or avocado.
2. A smoothie with fruit, an all natural peanut butter (no sugar added), and possibly spinach or pure carrot juice - just make sure when you make your smoothie your source of liquid is 100% fruit juice (I always squeeze an orange into mine) or some milk or soy milk-some like to add protein powder.
3. Make a breakfast burrito with a whole wheat tortilla, eggs, beans, and fresh salsa.
4. A wrap with whole wheat tortilla, eggs, spinach, tomatoes, and if you want a lean ham.
5. For those egg haters-trade the eggs for some tofu.
Remember to be careful with cereals and yogurts, they can be masked carriers of large amounts or sugar and empty calories.
Another thing that can help is to prepare the night before or at the beginning of the week. Also, if you can leave yourself just 15 extra minutes in the morning you can actually sit while eating and not have to feel like your scarfing it down like a cartoon character. I am going to set a goal of leaving myself 15 extra minutes each morning to eat a healthy, well-balanced breakfast for at least one week and compare how my body feels and my energy levels to mornings when I dont eat breakfast. Who wants to experiment to improve your health with me? We can all share feedback of breakfast food ideas and how we are feeling right here on my blog.
Now for two of my current most fav omelets:
You use the same prep and cook method for both - just different filling.
Veggie Fold-over
-Start by sauteing your favorite veggies- I like bell pepper, broccli, mushroom, and onion -in a little bit of olive oil
-once they are cooked and soft to preference set aside
-Scramble 5 eggs together and cover the bottom of the pan with a tbsp of olive oil or less
-pour the eggs into the pan and let set-once they are starting to cook through top one half of the eggs with the veggie mix, fresh tomatoes, and cottage cheese
-let the egg sit a little longer and when the side that is plain is almost cooked through flip it onto the other and cook a little longer until heated through
Mexican Morning
-Start by sauteing some bell pepper, yellow onion, and soy chorizo-when cooked set aside
-Cook the eggs the same way as above
-When eggs are ready put the chorizo mix on one half of the eggs, top with tomato, cottage cheese, and black olives
-When ready fold over and let heat through
-right before serving top with avocado
ENJOY!
LJ
I've heard it many a time and always wonder, "ok, right, how do I eat breakfast like a king when I barely even have enough time in the morning to grab my Mona Vie shot and run, let alone the fact that 90% of the time I dont feel like eating a full size meal first thing when I wake up." I thought I would entertain the idea of a full, complete breakfast and dig a little deeper into what benefits it really holds and ways to get all that you need in a speedy and efficient way.
The thing that really got me thinking about this topic was an article I saw in Self magazine that was discussing how eating eggs in the morning can help you consume less calories throughout the day, feel less hungry, and more satisfied. And then I remembered how I had actually eaten a real breakfast this morning, an omelet. I tried to evaluate how I felt different today than other days when I will just grab a piece of fruit and eat it on my way to work or school. The omelet gave me energy and healthy calories to fuel my body during the day. I felt like I was satisfied and wasnt already thinking about lunch an hour later. So...I asked around and found that most people who had eaten a well-balanced, more filling breakfast felt more energy and less cravings throughout the day than the people who had eaten nothing, a very minimal amount food, or something filled with bad calories like a donut or pastry. There must be something to this whole breakfast thing...right?
Yes! The first research I found had a caption of "The right breakfast foods can help you concentrate, give you strength-and even help you maintain a healthy weight." Ding-Ding-Ding. Tell me more PLEASE! One study explained how "breakfast eaters" are generally at a healthier weight than "breakfast skippers." It explains that eating a healthy breakfast can help reduce hunger and cravings, thus helping make better food decisions throughout the day. So what is a healthy breakfast? A meal that is loaded with protein and whole grains, not fat, sugar, and empty calories. Now, back to the eggs; eating healthy protein for breakfast is the best way to go. My very nutritionally knowledgeable friend, JR, can perfectly explain how the right protein intake can fuel your body for better workouts, a more sustained energy, and increased fat loss. I could try to relay the message to you but I know I would butcher it, so sometimes you just have to trust me...protein in the a.m. is the best way to start your day. Adding fruit to that protein (it doesnt have to actually be the in the same dish-trust me strawberries with eggs tastes a little funky) can also provide you with energy from the healthy sugars fruit contains. The sugars in fruit are the low-glycemic sort that your body needs to function and run successfully.
So, now that I understand that breakfast really is important, how do I fit it in and what can I make? Well, on days that you have time I highly recommend an omelet, they are super yummy and you can make them with anything you want (check below for some of my favs Ive been experimenting with lately). On those other days there are solutions. An easy way to get eggs in the morning is to make a batch of hard-boiled eggs that are ready to go when you are short on time. You can also cut up fruit the night before and bring it with you for the drive (I realize eating while driving isnt recommended as the top way to ingest but hey its a stepping stone in the right direction). Cottage cheese is a great source of the proper protein to give you that long lasting energy. V8 or another vegetable juice can give you nutrients of fresh veggies on the go. Oatmeal is a great morning muncher; it packs tons of fiber! But, a lot of these delish options should be pared together so you are getting a balanced, fulfilling meal-think dinner in the morning. Some quick ideas are:
1. Whole wheat english muffin or toast with a scrambled egg and piece of lean ham, tomato, or avocado.
2. A smoothie with fruit, an all natural peanut butter (no sugar added), and possibly spinach or pure carrot juice - just make sure when you make your smoothie your source of liquid is 100% fruit juice (I always squeeze an orange into mine) or some milk or soy milk-some like to add protein powder.
3. Make a breakfast burrito with a whole wheat tortilla, eggs, beans, and fresh salsa.
4. A wrap with whole wheat tortilla, eggs, spinach, tomatoes, and if you want a lean ham.
5. For those egg haters-trade the eggs for some tofu.
Remember to be careful with cereals and yogurts, they can be masked carriers of large amounts or sugar and empty calories.
Another thing that can help is to prepare the night before or at the beginning of the week. Also, if you can leave yourself just 15 extra minutes in the morning you can actually sit while eating and not have to feel like your scarfing it down like a cartoon character. I am going to set a goal of leaving myself 15 extra minutes each morning to eat a healthy, well-balanced breakfast for at least one week and compare how my body feels and my energy levels to mornings when I dont eat breakfast. Who wants to experiment to improve your health with me? We can all share feedback of breakfast food ideas and how we are feeling right here on my blog.
Now for two of my current most fav omelets:
You use the same prep and cook method for both - just different filling.
Veggie Fold-over
-Start by sauteing your favorite veggies- I like bell pepper, broccli, mushroom, and onion -in a little bit of olive oil
-once they are cooked and soft to preference set aside
-Scramble 5 eggs together and cover the bottom of the pan with a tbsp of olive oil or less
-pour the eggs into the pan and let set-once they are starting to cook through top one half of the eggs with the veggie mix, fresh tomatoes, and cottage cheese
-let the egg sit a little longer and when the side that is plain is almost cooked through flip it onto the other and cook a little longer until heated through
Mexican Morning
-Start by sauteing some bell pepper, yellow onion, and soy chorizo-when cooked set aside
-Cook the eggs the same way as above
-When eggs are ready put the chorizo mix on one half of the eggs, top with tomato, cottage cheese, and black olives
-When ready fold over and let heat through
-right before serving top with avocado
ENJOY!
LJ
Sunday, September 12, 2010
Tofu: Compromise, Culinary Experimentation, and Nutrition
Today I feel the need to talk a little about compromise, a little about culinary experimentation, and lot about nutrition.
The big issue is TOFU...I used to hate tofu, but in all fairness I never really gave it an honest try. Then I was pressured into eating it and actually enjoyed it. So, every time after we would cook it the same way we first tried it (p.s. the recipe is on my blog about quinoa)-it was delicious so why change a good thing, right? No, because I dont know about you but when I find a food I like, I eat it to death until I am sick of it and no longer enjoy that once delicious eat. Inevitably, the tofu stir-fry got old too. My solution-stop eating it for a while. Well, apparently Nick (the person I eat dinner with most often) felt differently and was still digging and craving tofu. This is where the compromise comes in: finding a way to cook tofu so I can enjoy it and he can get his fix. Thus, the research begins...
Through my research I found some very interesting recipes. The one that struck a cord was tofu burgers. All the ingredients were pretty healthy ingredients and they are on a very opposite side of the spectrum from a stir-fry. I hadn't ever tried them before so I was pretty excited, Nick on the other hand was a little nervous. But, I threw a little of my own flair in there and performed some "culinary experimentation," and not to toot my own horn but they were the BOMB! The recipe is at the bottom of this blog. I recommend culinary experimentation to all of you as well. Look up recipes for your favorite foods that you are bored with (or not bored with) and have some fun! Try adding things that fit your taste and maybe even mixing some recipes together. The best way to enjoy food is to have fun with it, cooking is one of my therapies, along with a LOT of yoga!
Well, for me and as Im sure for most of you, researching only leads to more curiosity and questions. This now brings us to the nutrition part of this blog. I've always heard that soy is good for you but that its bad if you eat too much at a time. So through my exploring I decided to search the nutritional breakdown of tofu and actually try to get some of my questions answered and then share it with all of you.
Good News...Tofu is extremely good for you. But first a little history, I found interesting: Tofu is created by soaking soybeans in water and creating soy milk. The milk is curdled using lemon juice or calcium sulfate and those curdles are separated from the whey and most often put into block form, thus, creating tofu.
Tofu is most commonly known for its high protein content. But what most don't know is that this stud of a plant is different from its fellow plant-based food neighbors, soy (which is what tofu is made of-see history above) is a complete protein, containing all the essential amino acids. A 3oz. piece of firm-tofu contains about 13g of protein.
But wait, there is so much more to this mighty food than just protein. Tofu contains no cholesterol and is very low in saturated fat. Even better, tofu can help reduce the risk of heart disease (just like my favorite purple beverage does), osteoporosis, and some types of cancer through the phytoestrogens it contains. Let me map it out for you: tofu contains about 25-30mg isoflavones in every 3oz. serving, isoflavones are phytoestrogens. Phytoestrogens can reduce your risk of all the bad things mentioned above.
Short on calcium in your diet? Eat Tofu! Tofu made with calcium sulfate as the curdling agent is listed as a good source of calcium for vegetarians and vegans (or those of us who just hate milk). A few ounces of tofu contains more calcium than a cup of regular milk. So, you see why even if you are scared of tofu, it is worth a try.
Tofu Burgers
1 14 oz. package firm tofu
1/4 c. whole wheat flour
2/3 c. cooked quinoa
1 tsp. each: dried basil, dried parsley, dried thyme
a dash of seasoning salt and a dash of garlic salt (my fav is Johnnys Garlic Seasoning)
1 tbsp. soy sauce
1/3 c. lowfat cottage cheese
Whatever fix-ins you dig with your burgers. We used whole wheat buns, mustard, tomato, and avocado.
Cut drained tofu into cubes and mash with potato ricer. If you have a food processor that works as well. Add in all other ingredients except cottage cheese and quinoa. Mix with hands until well blended. At this point I like to test the mixture and make sure the flavor is good and add any other herbs, seasonings, etc. that are needed. Then add in cottage cheese and quinoa and mix with hands until well blended. Heat 1 tsp. extra virgin olive oil in a pan. Pack tofu mix into patties about 4 in. wide and 1 in. thick. Cook for about 6 min. on each side until brown and crispy on outside. Construct your healthy burger.
*Be careful when handling patties, they are a bit fragile. I found the thicker in height, smaller in diameter, and browner you make them the better they stick together and hold shape.
*Some of the nutrition info was found on LiveStrong.com. Awesome website I recommend checking out.
*The original recipe was obtained from SavvyVegetarian.com
Enjoy,
LJ
The big issue is TOFU...I used to hate tofu, but in all fairness I never really gave it an honest try. Then I was pressured into eating it and actually enjoyed it. So, every time after we would cook it the same way we first tried it (p.s. the recipe is on my blog about quinoa)-it was delicious so why change a good thing, right? No, because I dont know about you but when I find a food I like, I eat it to death until I am sick of it and no longer enjoy that once delicious eat. Inevitably, the tofu stir-fry got old too. My solution-stop eating it for a while. Well, apparently Nick (the person I eat dinner with most often) felt differently and was still digging and craving tofu. This is where the compromise comes in: finding a way to cook tofu so I can enjoy it and he can get his fix. Thus, the research begins...
Through my research I found some very interesting recipes. The one that struck a cord was tofu burgers. All the ingredients were pretty healthy ingredients and they are on a very opposite side of the spectrum from a stir-fry. I hadn't ever tried them before so I was pretty excited, Nick on the other hand was a little nervous. But, I threw a little of my own flair in there and performed some "culinary experimentation," and not to toot my own horn but they were the BOMB! The recipe is at the bottom of this blog. I recommend culinary experimentation to all of you as well. Look up recipes for your favorite foods that you are bored with (or not bored with) and have some fun! Try adding things that fit your taste and maybe even mixing some recipes together. The best way to enjoy food is to have fun with it, cooking is one of my therapies, along with a LOT of yoga!
Well, for me and as Im sure for most of you, researching only leads to more curiosity and questions. This now brings us to the nutrition part of this blog. I've always heard that soy is good for you but that its bad if you eat too much at a time. So through my exploring I decided to search the nutritional breakdown of tofu and actually try to get some of my questions answered and then share it with all of you.
Good News...Tofu is extremely good for you. But first a little history, I found interesting: Tofu is created by soaking soybeans in water and creating soy milk. The milk is curdled using lemon juice or calcium sulfate and those curdles are separated from the whey and most often put into block form, thus, creating tofu.
Tofu is most commonly known for its high protein content. But what most don't know is that this stud of a plant is different from its fellow plant-based food neighbors, soy (which is what tofu is made of-see history above) is a complete protein, containing all the essential amino acids. A 3oz. piece of firm-tofu contains about 13g of protein.
But wait, there is so much more to this mighty food than just protein. Tofu contains no cholesterol and is very low in saturated fat. Even better, tofu can help reduce the risk of heart disease (just like my favorite purple beverage does), osteoporosis, and some types of cancer through the phytoestrogens it contains. Let me map it out for you: tofu contains about 25-30mg isoflavones in every 3oz. serving, isoflavones are phytoestrogens. Phytoestrogens can reduce your risk of all the bad things mentioned above.
Short on calcium in your diet? Eat Tofu! Tofu made with calcium sulfate as the curdling agent is listed as a good source of calcium for vegetarians and vegans (or those of us who just hate milk). A few ounces of tofu contains more calcium than a cup of regular milk. So, you see why even if you are scared of tofu, it is worth a try.
Tofu Burgers
1 14 oz. package firm tofu
1/4 c. whole wheat flour
2/3 c. cooked quinoa
1 tsp. each: dried basil, dried parsley, dried thyme
a dash of seasoning salt and a dash of garlic salt (my fav is Johnnys Garlic Seasoning)
1 tbsp. soy sauce
1/3 c. lowfat cottage cheese
Whatever fix-ins you dig with your burgers. We used whole wheat buns, mustard, tomato, and avocado.
Cut drained tofu into cubes and mash with potato ricer. If you have a food processor that works as well. Add in all other ingredients except cottage cheese and quinoa. Mix with hands until well blended. At this point I like to test the mixture and make sure the flavor is good and add any other herbs, seasonings, etc. that are needed. Then add in cottage cheese and quinoa and mix with hands until well blended. Heat 1 tsp. extra virgin olive oil in a pan. Pack tofu mix into patties about 4 in. wide and 1 in. thick. Cook for about 6 min. on each side until brown and crispy on outside. Construct your healthy burger.
*Be careful when handling patties, they are a bit fragile. I found the thicker in height, smaller in diameter, and browner you make them the better they stick together and hold shape.
*Some of the nutrition info was found on LiveStrong.com. Awesome website I recommend checking out.
*The original recipe was obtained from SavvyVegetarian.com
Enjoy,
LJ
Friday, September 3, 2010
Tuesday, August 31, 2010
Spinach: Not Just for Popeye!
Spinach reminds me of one of those vegetables that you were terrified of as a little tike in that same category as brussels sprouts and such. But spinach really is one of the most diverse foods! You can cook it, eat it raw, saute it, add it to hot or cold dishes, use it in dips; the possibilities are numerous. Really though, the most fantastic thing about spinach is its outstanding, nutritional resume. We all (well, some of us old geezers haha) grew up watching Popeye gain instant strength and muscles as soon as he swallowed a can of spinach; a little animated and exaggerated but not far from the truth.
Spinach, like the last star of my blog, quinoa, is commonly referred to as a superfood. (Im quite fond of superfoods now these days...acai, maqui, jabuticaba) Spinach is packed with Vitamins A, B2, B6, C, E, and K, calcium, folic acid, iron, fiber, carotenoids, magnesium, folate, betaine, potassium, protein, zinc, omega-3 fatty acids, lutein, flavonoids, and a ton of other healthy stuff your body needs. Wow! That is a mouthful (literally). But what does any of that mean and do for you?
For starters, Calcium strengthens bones and teeth; but it also plays a very important part of keeping the entire body healthy, including muscles and nerves. Lutein helps prevent cataracts and age-related macular degeneration. Speaking of age-related diseases, the flavonoids help protect against age-related memory loss. Folate helps protect the arteries. Folic acid is needed by the body to manufacture red blood cells; bodies that are deficient in folic acid can develop certain types of anemia. Fiber is the thing to keep you regular, but in addition, fiber can lower your risk of heart disease and diabetes. These are just a few of the many nutritional benefits spinach has to offer. There are also many more I did not get into that are listed above.
So enough with the technical stuff! How can you make this superfood YUMMY? There are many different ways you can enjoy spinach. Experimenting and having fun with your food is the best way to come up with new recipes. To get you started I have included a great new salad recipe I came up with and here are some other ideas:
-saute it with a little bit of olive oil, lemon, and garlic
-make a frittata with spinach in it (I have a good recipe, if you're interested let me know)
-use it in healthy tacos/burritos as the lettuce
-make salads with it
-use it in HEALTHY dips (not ones filled with mayo and sour cream)
-add some to a pasta sauce or saute some with fresh tomatoes for a light sauce
-add some to your morning smoothie (it will change color, but you will not even taste it)
If any of you have any good spinach recipes or ideas please share!
Spinach, Pear, and Goat Cheese Salad
-about 4 cups fresh spinach
-1 1/2 pears chopped into cubes
-1 avocado chopped into cubes
-1/3 red onion chopped
-1/4 cup goat cheese crumbled
-a sweet dijon or poppyseed dressing (pay attention to the nutrition label if buying a ready-made)
Add about 1 tbsp. extra virgin olive oil to a pan and let heat. Then add the onion to the pan and saute until slightly browned and caramelized. Mix the spinach, pear, avocado, goat cheese, and onion together. Plate salad (makes about 3 large dinner size servings). Dress each salad individually with a very small amount of dressing, letting each person add more if needed.
Enjoy,
LJ
Spinach, like the last star of my blog, quinoa, is commonly referred to as a superfood. (Im quite fond of superfoods now these days...acai, maqui, jabuticaba) Spinach is packed with Vitamins A, B2, B6, C, E, and K, calcium, folic acid, iron, fiber, carotenoids, magnesium, folate, betaine, potassium, protein, zinc, omega-3 fatty acids, lutein, flavonoids, and a ton of other healthy stuff your body needs. Wow! That is a mouthful (literally). But what does any of that mean and do for you?
For starters, Calcium strengthens bones and teeth; but it also plays a very important part of keeping the entire body healthy, including muscles and nerves. Lutein helps prevent cataracts and age-related macular degeneration. Speaking of age-related diseases, the flavonoids help protect against age-related memory loss. Folate helps protect the arteries. Folic acid is needed by the body to manufacture red blood cells; bodies that are deficient in folic acid can develop certain types of anemia. Fiber is the thing to keep you regular, but in addition, fiber can lower your risk of heart disease and diabetes. These are just a few of the many nutritional benefits spinach has to offer. There are also many more I did not get into that are listed above.
So enough with the technical stuff! How can you make this superfood YUMMY? There are many different ways you can enjoy spinach. Experimenting and having fun with your food is the best way to come up with new recipes. To get you started I have included a great new salad recipe I came up with and here are some other ideas:
-saute it with a little bit of olive oil, lemon, and garlic
-make a frittata with spinach in it (I have a good recipe, if you're interested let me know)
-use it in healthy tacos/burritos as the lettuce
-make salads with it
-use it in HEALTHY dips (not ones filled with mayo and sour cream)
-add some to a pasta sauce or saute some with fresh tomatoes for a light sauce
-add some to your morning smoothie (it will change color, but you will not even taste it)
If any of you have any good spinach recipes or ideas please share!
Spinach, Pear, and Goat Cheese Salad
-about 4 cups fresh spinach
-1 1/2 pears chopped into cubes
-1 avocado chopped into cubes
-1/3 red onion chopped
-1/4 cup goat cheese crumbled
-a sweet dijon or poppyseed dressing (pay attention to the nutrition label if buying a ready-made)
Add about 1 tbsp. extra virgin olive oil to a pan and let heat. Then add the onion to the pan and saute until slightly browned and caramelized. Mix the spinach, pear, avocado, goat cheese, and onion together. Plate salad (makes about 3 large dinner size servings). Dress each salad individually with a very small amount of dressing, letting each person add more if needed.
Enjoy,
LJ
Thursday, August 26, 2010
Quinoa: What is it all about anyway?
I stumbled upon quinoa (pronounced Keen-wa) about 6 months ago. I was looking for a healthy alternative to rice and pasta that was flavorful and could be mixed with anything, so I decided to give quinoa a try. It was delicious! I think we ate it with every meal the first week I found it. It is very versatile and I have been experimenting with it in many different ways. I was a fan instantly, but it wasn't until I started diving into what quinoa was all about that I really grew a great appreciation for it.
I had always thought quinoa was a grain until I read in a magazine that it is actually a seed, this intrigued me to research further. When I started my research (mostly to find awesome recipes) I was blown away by the nutritional benefits and content that quinoa possesses. Not only is it DELIC but it is extremely good for you also! It is funny how excited I get about food, really I grew up around it and it has always been such a huge part of our families gathering. I was talking with an awesome friend today about food and how some people just eat because they know they need it to fuel their body, and then there are people like me who eat because we love it; the only downfall is all the amazing stuff is isn't so amazing for your health or waistline. At least that is what I thought until I started educating myself and seeking advice from others, I found that food can taste amazing and be amazing for you at the same time.
Quinoa is an outstanding example of taste and health all tied together in one little seed. Did I say seed? Yes, seed-quinoa is a seed; it is from the beets, spinach, and chard family. Scientists are now calling it a superfood because of the fact that it is full of antioxidants, phytonutrients and can even help balance your blood sugar (similar to another amazing superfood Ive grown to love, acai). Due to the fact that it is not a grain nor from the grass family, people with food allergies or intolerances, such as wheat allergies, can indulge in the great seed. Quinoa is a whole food, meaning it gives you healthy carbs, proteins, and fats all in one food. Along with those properties it also contains fiber, vitamins, and minerals. It is a very unique vegetarian protein in that is contains all eight of the essential amino acids. One specific benefit of quinoa is its high magnesium levels. Jillian Michaels discusses in her book, The Master Your Metabolism Cookbook, that quinoa can help people fight migraines due to the magnesium working to relax blood vessels.
So...if you understand now how awesome quinoa can be for your body, it is time to try it out on your taste buds. I have made many different dishes with quinoa, some from experiment, some from recipes, and one of my favorites is one that I concocted myself-Quinoa and Tofu Stir-fry! Those of you tofu phobics need not be afraid it is actually really quite scrumptious when cooked right. But if you are still too "chicken" to try it then just substitute the tofu for chicken ;).
Quinoa and Tofu Stir-fry
Prepare the tofu at least 5 hours before cooking it. Take out of packaging and water and cut into 1in. cubes. Let sit out and dehydrate for about 2 1/2 hours. Then toss tofu with soy sauce and let marinate for about 2 more hours.
Start by cooking the quinoa according to package directions or by combining 2 3/4 cups chicken stock (vegetable stock for vegetarians) and 1 1/2 cups quinoa in a pot. (If you dont have any stock, water will work fine. For a little extra flavor you can add a little lemon juice as well.) Bring to a boil. Then reduce heat to a simmer, cover the pot, and cook for 12-15 minutes until all liquid is absorbed. Once quinoa is cooked set aside.
Meanwhile, while quinoa is cooking you can start the veggies and tofu. Prepare whichever veggies are your favorite, I prefer broccoli, red bell pepper, mushroom, and green onion.
-Cut the broccoli and bell pepper into 1 in. pieces
-Slice the mushrooms and chop the green onion
(About 1/2-1 cup of each)
-Pour about 2-3 tbsp. extra virgin olive oil into pan and add 1-2 cloves crushed or chopped garlic
-Add veggies after oil heats up
-Add in soy sauce, sesame oil, and sesame seeds to taste
-Cook veggies for about 5 min. or until they start to soften
-Add tofu cubes
-As cooking add in more soy sauce and sesame oil to taste (use sesame oil sparingly as it is high in fat)
-Saute tofu and veggies for about 15 min. or until cooked and browned (I prefer my tofu very browned)
- Once tofu and veggies are cooked and browned add in cooked quinoa and saute it all together for about 5 min.
-serve immediately
If you have any feedback or modifications for the recipe please share!
Enjoy,
LJ
I had always thought quinoa was a grain until I read in a magazine that it is actually a seed, this intrigued me to research further. When I started my research (mostly to find awesome recipes) I was blown away by the nutritional benefits and content that quinoa possesses. Not only is it DELIC but it is extremely good for you also! It is funny how excited I get about food, really I grew up around it and it has always been such a huge part of our families gathering. I was talking with an awesome friend today about food and how some people just eat because they know they need it to fuel their body, and then there are people like me who eat because we love it; the only downfall is all the amazing stuff is isn't so amazing for your health or waistline. At least that is what I thought until I started educating myself and seeking advice from others, I found that food can taste amazing and be amazing for you at the same time.
Quinoa is an outstanding example of taste and health all tied together in one little seed. Did I say seed? Yes, seed-quinoa is a seed; it is from the beets, spinach, and chard family. Scientists are now calling it a superfood because of the fact that it is full of antioxidants, phytonutrients and can even help balance your blood sugar (similar to another amazing superfood Ive grown to love, acai). Due to the fact that it is not a grain nor from the grass family, people with food allergies or intolerances, such as wheat allergies, can indulge in the great seed. Quinoa is a whole food, meaning it gives you healthy carbs, proteins, and fats all in one food. Along with those properties it also contains fiber, vitamins, and minerals. It is a very unique vegetarian protein in that is contains all eight of the essential amino acids. One specific benefit of quinoa is its high magnesium levels. Jillian Michaels discusses in her book, The Master Your Metabolism Cookbook, that quinoa can help people fight migraines due to the magnesium working to relax blood vessels.
So...if you understand now how awesome quinoa can be for your body, it is time to try it out on your taste buds. I have made many different dishes with quinoa, some from experiment, some from recipes, and one of my favorites is one that I concocted myself-Quinoa and Tofu Stir-fry! Those of you tofu phobics need not be afraid it is actually really quite scrumptious when cooked right. But if you are still too "chicken" to try it then just substitute the tofu for chicken ;).
Quinoa and Tofu Stir-fry
Prepare the tofu at least 5 hours before cooking it. Take out of packaging and water and cut into 1in. cubes. Let sit out and dehydrate for about 2 1/2 hours. Then toss tofu with soy sauce and let marinate for about 2 more hours.
Start by cooking the quinoa according to package directions or by combining 2 3/4 cups chicken stock (vegetable stock for vegetarians) and 1 1/2 cups quinoa in a pot. (If you dont have any stock, water will work fine. For a little extra flavor you can add a little lemon juice as well.) Bring to a boil. Then reduce heat to a simmer, cover the pot, and cook for 12-15 minutes until all liquid is absorbed. Once quinoa is cooked set aside.
Meanwhile, while quinoa is cooking you can start the veggies and tofu. Prepare whichever veggies are your favorite, I prefer broccoli, red bell pepper, mushroom, and green onion.
-Cut the broccoli and bell pepper into 1 in. pieces
-Slice the mushrooms and chop the green onion
(About 1/2-1 cup of each)
-Pour about 2-3 tbsp. extra virgin olive oil into pan and add 1-2 cloves crushed or chopped garlic
-Add veggies after oil heats up
-Add in soy sauce, sesame oil, and sesame seeds to taste
-Cook veggies for about 5 min. or until they start to soften
-Add tofu cubes
-As cooking add in more soy sauce and sesame oil to taste (use sesame oil sparingly as it is high in fat)
-Saute tofu and veggies for about 15 min. or until cooked and browned (I prefer my tofu very browned)
- Once tofu and veggies are cooked and browned add in cooked quinoa and saute it all together for about 5 min.
-serve immediately
If you have any feedback or modifications for the recipe please share!
Enjoy,
LJ
Friday, August 13, 2010
My first blog entry!
Welcome Everyone! This is officially my first post!
Throughout my entire life I have always LOVED food! Even as a little kid I always would try and most of the time love anything that was put in front of me. I was quite different from my sister who's favorite meal was pasta with butter and parmesan-and being from an italian family that was very frowned upon. When I was younger I could eat anything and not gain a pound or feel the effects of putting crappy food into my body. Then again I was playing on at least 2 soccer teams 80% of the year and at times 3 teams, not to mention had an endless metabolism (which we all know slows down just a little the older you get).
Growing up my parents would feed us healthy food a majority of the time and try to install in us the importance of filling our bodies with the right nutrients to fuel us. I learned the importance of fruits and vegetables early on. However, I would still the bad stuff all the time too. But as I got older and my metabolism slowed, I had to get wiser at the same time. I started to learn the right foods to eat to keep my body filled with the nutrients I needed. By listening to professionals in nutrition, educating myself on nutrition, and adding an amazing health product to my life I started to understand what is necessary to keep a healthy body, mind, and attitude. A person's health (mental, physical, emotional) is a direct reflection of their happiness and the life they lead. When you are eating healthy and exercising regularly it really helps you keep a positive attitude and have more energy.
Knowing all this I have grown very passionate about helping others get and stay healthy! This blog will help keep you motivated, let you in on why health is so important, and give you fun, easy, delicious recipes and tips for healthy eating and (actually look forward to it) exercise.
Sunday, July 25, 2010
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