Wendy

Apple Cider Maple Vinaigrette

November 23, 2012 by Wendy 7 Comments

Throw this classic Apple Cider Maple Vinaigrette in your dressing arsenal. It is the perfect combo of sweet and sour to appease all of those taste buds.

Turmeric can be quite a potent little ingredient to add into your dressing. Turmeric lends curry its distinctive yellow color and flavor in this recipe. It is best known for its anti-inflammatory properties that may be used as an herbal medicine for rheumatoid arthritis, cancers, UTIs, and wound healing. It has also been researched to help with digestive disorders. Turmeric is a potent antioxidant, anti-inflammatory, antimicrobial, and anticancer agent so toss it in where you can for a powerful kick for the immune system.

The dressing is super easy to make. Blend your maple syrup, apple cider vinegar, olive oil, turmeric, onions, garlic, lemon, salt and pepper and keep in the refrigerator for up to one week.

Make this dressing in advance and have on hand for whenever you are craving a nice crunchy salad. Did you know that turmeric and other herbs can have such a powerful effect on our health? Let us know what you think in the comments below!

Apple Cider Maple Vinaigrette

Total Time

5 mins

Ingredients

1/2 cup of maple syrup
1/4 cup of apple cider vinegar
3/4 cup of extra virgin olive oil
1 teaspoon of turmeric powder
1/4 onion, chopped
2 cloves of garlic, minced
Juice of 1 lemon
Pinch of salt and pepper

Instructions

Blend all ingredients and store in the fridge for up to 1 week. Enjoy!

Recipe Notes

1 serving=1.5 tablespoons

Quinoa Stuffed Roasted Tomatoes

November 12, 2012 by Wendy 2 Comments

Let’s take a little spin from our traditional stuffed tomatoes. Try out our Quinoa Stuffed Roasted Tomatoes to really switch it up!

For all my tomato lovers out there! Tomatoes are a great source of many vitamins and minerals. They are rich in a phytonutrient called lycopene that gives it the gorgeous color. They are also high in vitamin C and vitamin A. The quinoa and black bean combo also offer a great source of plant based protein to help keep you satisfied throughout the whole day.

Not only are these delicious, they are also super easy to make. First, start by slicing off the tops of the tomatoes. To de-seed, scoop out the pulp with a spoon for the best results. Leave about a ½ inch of the tomato for the shell. Once those babies are cleaned out, flip them upside down on a paper towel to drain. Here’s another pro tip: save the pulp to make in other recipes such as vegetable stocks, salsas, or sauces.

In a bowl, combine the cooked quinoa, black beans, garlic, onions, lime juice, olive oil, salt and pepper and mix together. Once it is thoroughly mixed, scoop the ingredients into the tomatoes. Make sure you really pack it in there! Bake the entire thing in a lightly oiled pan at 350F for about 30 minutes. Let the stuffed tomatoes cool for 5-10 minutes and top with parmesan.

For some extra kick, toss in your favorite herbs. I love some cilantro in a dish like this! But you can use anything that you have on hand. Some fresh parsley, basil, anything you have! What are some of your favorite herbs? Let us know what you think in the comments below!

Quinoa Stuffed Roasted Tomatoes

Total Time

35 mins

Ingredients

4 large tomatoes
1 cup of cooked quinoa
1/4 cup of cooked black beans
2 cloves of garlic, finely chopped
1/4 cup of onions, finely chopped
1 tablespoon of lime juice
1 tablespoon of olive oil
Salt & pepper
Shaved parmesan and fresh herbs for topping

Instructions

Cut a thin slice off the top of each tomato. Scoop out pulp with a spoon, leaving a 1/2-inch shell. Invert onto paper towels to drain. (Store pulps for vegetable stock or other dishes)
In a bowl, combine the quinoa, beans, garlic, onions, lime juice, oil, salt, and pepper
With a spoon, scoop the mixed ingredients into the tomatoes. Make sure they're tightly stuffed.
Bake on a lightly oiled pan on 350F degrees for 30 minutes.
Let stuffed tomatoes cool for 5-10 minutes, and top with parmesan and your favorite herbs!

The Nitty Gritty on Whole Grains

October 30, 2012 by Wendy Leave a Comment

Whole grains contain all naturally occurring parts and nutrients of the entire grain or seed. Whole grains contain 100% of the original kernel, including the bran, germ, and endosperm. Processed grains may have the bran and or germ removed, leaving just the endosperm for use. These grains usually undergo a process of enriching, where nutrients that were lost due to removal of the bran and germ, are added back into the grain to increase its nutritional content.

Parts of the grain:

Bran: Fiber, B-vitamins, anti-oxidants
Germ: B-vitamins, minerals, protein, healthy oils
Endosperm: Starch, protein, vitamins, minerals

Why are whole grains processed?

Taste
Texture
Shorter cooking time
Longer shelf life

Why is it important to eat whole grains?

When the bran and germ are removed from a whole grain, you are missing out big time on fiber and vital nutrients.
Processed grains usually contain just the endosperm, which provides carbohydrates with no fiber. This could increase the rate at which sugar is absorbed by the body
Eating whole grains promote the growth of healthy bacteria in the colon.
Many whole grains are naturally rich in folate, which helps reduce neural tube defects during fetal development.
Research has shown that whole grains vs. processed grains significantly reduce the risk for stroke, diabetes, and heart disease. More recent studies have shown whole grains to be correlated with reduced risk of asthma, reduction of inflammatory disease risk, lower risk of colon cancer, and healthier blood pressure levels.

How do I shop for 100% whole grains?

Look for the term “whole grain” on the label AND on the ingredient list.
The terms “whole grain” or “whole” will usually be followed by the type of grain. Examples include whole wheat flour, which is completely different from 100% wheat flour.
Don’t be fooled! Look out for “multigrain” and “organic” labels on packages. These products are not necessarily made from whole grains, and may in fact be made with little or no whole grains.
Always look at the ingredient list. Below is a guide to help you identify which products are likely to be 100% whole grain.

YES

Whole Grain (name of grain)
Whole Wheat
Stoneground Whole (name of grain)
Brown Rice
Oats, Oatmeal
Corn
Popcorn
Corn Tortillas
Quinoa
Teff
Wild Rice

MAYBE

Wheat
Semolina
Durum Wheat
Multigrain (usually describes a mix of whole grains and refined grains)

Enriched Flour
Bran
Wheat Germ

In a nutshell, aim to eat whole grains. Next time you go to the supermarket, be more mindful of labels and don’t fall into the “multi-grain” and “organic” traps!

Grilled Eggplant & Chard Sandwich

October 15, 2012 by Wendy 3 Comments

Are you looking to mix up your sandwich game? Well, this Grilled Eggplant & Chard Sandwich is definitely the way to do it.

grilled eggplant & chard sandwich This grilled eggplant & chard sandwich is separated into a few different steps. To start, take one small eggplant and slice it into ½ inch slices. Mix salt and water into a large bowl and soak the eggplant for 3-4 hours or even overnight. This will take some of the bitterness off of the eggplant. After the eggplant slices are soaked, wash them off with cold water and pat them dry with a paper towel. Mix paprika and olive oil together and lightly coat each side of the eggplant. Heat up a grill or a pan and cook the glazed eggplant slices on medium for 5-7 minutes.

Step two is the fun part. Begin by spreading goat cheese on two slices of toast. Layer the bread with chard leaves or your favorite leafy green, cherry tomatoes, and sliced of grilled eggplant. Finish off with a dash of black pepper and enjoy!

I don’t know about you, but I could eat goat cheese on just about everything. How do you like goat cheese on your grilled eggplant & chard sandwich? Let us know what you think in the comments below!

Grilled Eggplant & Chard Sandwich

Ingredients

Part I (Prepping Eggplant)

1 small eggplant, sliced 1/2 inch thick
4 cups of water
2 tablespoons of salt
1 teaspoon of paprika
1 tablespoon of olive oil

Part II (Making Sandwich)

1/4 cup of cherry tomatoes, sliced
1/4 cup of sautéed chard, made from approx 1 cup raw chard
1 tablespoon of goat cheese
2 slices of toasted whole wheat bread
Black pepper to taste

Instructions

Part I

Mix salt and water in a large bowl and soak eggplant slices for 3-4 hours (overnight is better). This will draw moisture out of the eggplant.
After eggplant slices are soaked, wash them off with cold water, and pat dry with a paper towel.
Mix paprika and olive oil together and lightly glaze each side of the eggplant.
Heat up grill or pan, and cook glazed eggplant slices for 5-7 minutes on each side over a medium high flame.

Part II

On toast, spread goat cheese as a base.
Layer bread with chard, cherry tomatoes, and slices of grilled eggplant.
Finish off with a dash of black pepper. Enjoy!

Vitamin B12: A Concern For Vegans?

October 2, 2012 by Wendy Leave a Comment

What is it?

Vitamin B12 is a water-soluble vitamin needed for cell division, formation of healthy red blood cells, and neurological functioning, just to mention a few. The scientific name for this vitamin is cobalamin, because the vitamin contains the mineral cobalt at the center of its structure.

How can I get it?

All vitamin B12 is made from bacteria, and most humans get it from eating animal products. When we eat animal products, B12 is attached to animal protein, and via digestion, our body is able to detach it for storage and use. Most people who eat animal products don’t have to worry about B12 deficiency. This is more of a concern for vegans and people over 50.

So how can vegans get enough of it?

There are plant-based foods that are fortified with B12, such as soymilks, soy meats, and protein bars. Look on the labels to see if there is any B12 content in the product. Nutritional yeast, not to be confused with active yeast or brewers yeast, is a popular choice for many vegans, because it contains a rich source of B12. It is also fortified with B12.

It is strongly advised that vegans also take supplements to meet daily needs. The best B12 supplements are either chewable or sublingual (dissolves under the tongue) because the body can absorb it more easily.

Why is it an issue for people over 50?

Absorption declines with age, because of decreased hydrochloric (HCL) acid production in the stomach. HCL helps our body break down foods, and release nutrients for absorption. It is for this reason that health professionals advise that ALL people over 50 obtain at least half of their B12 from supplements or fortified foods, because the B12 in these products are more easily absorbed than those bound to animal proteins.

How much of it do I need?

The recommended daily allowance is 2.4 micrograms for adults. When taking supplements, you should aim to get around 25-100 micrograms because the body will only absorb a small fraction of the entire supplement.

Kitchen Cosmetics With Hey Fran Hey

October 1, 2012 by Wendy 1 Comment

In Kitchen Cosmetics, Fran shows us how to add food to our beauty regimen. She uses common kitchen items to make three spectacular products: a deep conditioner, a body scrub and a skin moisturizer.