Health 365

(via eternallyclassic)

I often toast to the New Year with thoughts of how I can drastically alter my life (i.e. resolutions). Setting goals for oneself is a great method of motivation. One can promise to start the year with an intense juice cleanse after those fried potato chip and flat bread pizza hors d'oeuvres they had the night before (definitely not talking about myself). However, when a bar is set too high, it’s easier for one to fall. I can sit here and type that I will write 3 posts per week. But, compared to my 1 post per 4 months…I wouldn’t even believe me. I CAN candidly write that I constantly think about topics that I could post on this blog. It’s just a matter of putting pen to paper (or in this case fingers to keypad). So here it is. My resolution. Along with recipes, I will start posting short and sweet healthy tidbits I’ve discovered. I currently can not tell you what I will write about. You may read about the wonderful baking benefits of bananas or the debate of ionized salt versus sea salt (yes, it is a very heated topic). I will no longer put this blog on the back burner. Happy New Years!

I normally enjoy a stew during the chillier months. However, I saw a recipe for a summer rhubarb stew on Sarah Britton’s blog My New Roots which led me to her meatless monday recipes on whole living. Britton is a holistic nutritionist and vegetarian chef who strives to post the healthiest and tastiest recipes possible. I especially enjoy her thorough explanations about each main ingredient and their health significance. Not to mention her photographs are simply mouth-watering. 

A great bonus to this dish is its extraordinary amount of dietary fiber. Fiber has become an extremely popular factor when it comes to choosing food. Fiber is crucial for regulating the digestive system and enhancing nutrient absorption. Regulating digestion keeps the system clean (the most pleasant word I could think of to describe it), helps maintain body weight and ultimately prevents gastrointestinal diseases, constipation and colon cancer. However, there are different types of fiber. Dietary fiber is fiber that is naturally found in food, such as lentils, beans, veggies, fruits and quinoa. Functional fiber is synthetic fiber that is added to products normally as a supplement. 

[Photograph: Emily Barney]

So, which one is better? Great question. Although both aid in digestion and enhance satiety, dietary fiber provides important vitamins and minerals that added fiber does not have. So, next time go for the veggie crudite or fruit salad instead of the fiber enhanced snack bar.

Hearty Rhubarb and Potato Stew (Serves about 5)

• 1 cup lentils
• 2 Tbsp coconut oil
• 1 Tbsp dry mustard seed
• 1 tsp ceylon cinnamon
• dash of cayenne pepper
• 1 white onion, diced
• 1 Tbsp tamari
• 5 cloves of garlic, minced
• 3 Tbsp fresh ginger, minced
• 1 large sweet potato, chopped into bite size pieces
• 3 purple potatoes, chopped into bite size pieces
• 7 stalks of rhubarb, chopped into bite size pieces
• 5 cups water
• 2 Tbsp agave nectar
• Dash of fresh rosemary, finely chopped
• Sea salt and black pepper to taste

I enjoyed creating this dish because it was the first time I used rhubarb in a savory dish. Yes, rhubarb is a vegetable but it is often incorporated in sweet treats. The only prep work for this meal was chopping the rhubarb, potatoes and onion. If you are short for time, you can always chop the vegetables that morning or the day before. Enjoy this stew over some warm brown rice or quinoa to create a hearty and satisfying meal!

[Photograph: La Grande Farmers’ Market]

Rhubarb Potato Stew Nutrition Facts: Serving Size: 1 serving, Calories: 264, Calories from Fat: 52, Total Fat: 6 g, Saturated Fat: 5 g, Cholesterol: 0 mg, Sodium: 230 mg, Total Carbohydrate: 38 g, Dietary Fiber: 14 g, Sugar: 8 g, Protein: 15 g. 

Hot, humid days are tough to beat in Charleston. Most people either isolate themselves in their air conditioned homes with an ice cold glass of sweet tea or embrace the scorching weather by venturing to the beach. To me, anything frozen is considered a delicacy during these summer months. My mother made the most delicious coconut sorbet for Memorial Day. Its creamy texture and flavor were sublime. I didn’t want my helping to end (which I quickly remedied by eating almost half the batch). If I’m going to keep indulging in desserts, I decided to make a batch with a little less fat (coconut milk has a bunch of fat, good fat, but fat nevertheless).

Sorbets are quick desserts to prepare and are also very low calorie. All you need is a few ingredients, most of which you probably already have in your pantry: water, sugar (evaporated cane sugar preferred which I will explain later), fruit and voila! Simple as pie…but infinitely healthier. 

I decided to roast the fruit in order to bring out their natural sugars. Roasting creates a sweeter flavor without having to add extra sugar. The sorbet turned out to be very sweet so if you prefer a less sweet sorbet, reduce the amount of cane sugar. I decided to add some lime juice to create a flavor balance and counteract the sweet flavor from all the sugars. Did I mention limes are wonderful antimicrobials?

Lately, I have not been able to get enough ginger. Ginger tea, ginger ale, ginger lattes, ginger scones, you name it. Did your mother ever give you ginger ale when you were sick? The reason for this is because ginger has a bunch of immune boosting qualities. Ginger is also a great digestive aid and can help relieve nausea. A tip for grating your ginger: use a spoon and gently scrape the ginger skin off the ginger. The skin is so soft that a vegetable peeler is not necessary. Fresh ginger of course has more nutrients than dry ginger. However, if you can’t access fresh ginger, dry ginger will be fine. 

Here’s a fact you may not have known. Did you know brown sugar is simply bleached white sugar rolled in molasses?! For the longest time I thought that brown sugar was a healthy alternative to white sugar but boy was I wrong. Both undergo a bleaching process and can actually be detrimental to our bodies. As if bleaching wasn’t enough, some companies filter their sugar with bone char (animal bones) to create a whiter hue. Not very appetizing. 

I’ve probably made you never want to eat a cookie or put sugar in your coffee ever again. Don’t fret. There are wonderful alternatives. Unbleached evaporated cane sugar is a type of sugar that is less processed and refined than white or brown sugar, meaning it has retained more of its nutrients (i.e. riboflavin) since its minimally processed. It is also, as its name suggests, unbleached. Who wants bone pieces in their sweets? Not me.  

Roasted Rhubarb Strawberry Sorbet Recipe (Serves about 6)

• 1 cup rhubarb, chopped into bite size pieces
• 1 cup strawberries, hulled and quartered 
• ¾ cup unbleached evaporated cane sugar
• 2/3 cup water
• ½ tsp fresh ginger, minced
• 1 lime

Set oven to 350 degrees Fahrenheit. Place berries and rhubarb on baking sheet. Bake for about 10 minutes. Set pan aside to cool. 

Combine water, sugar and ginger in saucepan and bring to a boil. Reduce heat, cover and simmer for a few minutes (until sugar is dissolved). Remove from heat and allow to cool at room temperature. 

Blend berries, rhubarb, liquid mixture and lime juice in food processor or blender until blended smooth (if you prefer a chunkier sorbet pulse less). Add mixture to ice cream maker and follow directions according to manual (for mine, I blended for about 20 minutes until the sorbet began to look icy and frozen). Serve with a sprig of mint for a cool and refreshing treat!

Roasted Rhubarb Strawberry Sorbet Nutrition Facts: Serving Size: 1 serving, Calories: 102, Calories from Fat: 0, Total Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 1 mg, Total Carbohydrate: 27 g, Dietary Fiber: < 1 g, Sugar: 25 g, Protein: < 1 g.  

[Photograph: garryknight]

Have you ever seen a rhubarb plant before? No worries if you haven’t. I actually hadn’t laid eyes of a piece of raw rhubarb until a couple of years ago at a farmers market. At first, I thought it was a discolored piece of celery. Oh, was I mistaken! Although the plant resembles celery in both appearance and texture (rhubarb is composed of 95% water and has less than 30 calories per serving), it often has a crimson red hue and a strong, tart flavor. The plant also comes in long stalks with toxic leaflets at the top (though the rest of the plant is edible). It is common to find light green rhubarb stalks (instead of red), but don’t let that turn you away. The color of the plant varies based on the levels of anthocyanin but both are suitable for cooking. Rhubarb offers high levels of Potassium, Vitamin C, Vitamin A, Dietary Fiber, and Calcium. Although the plant is actually a vegetable, it is often used in pies, cakes, bars, and cookies. How wild!

Rhubarb has been used for medicinal purposes for thousands of years. In China (where it is believed to have originated), the plant was often used as a laxative. It made its way through Greece and then Europe where it was an expensive commodity. The term “rhubarb” comes from Ancient Greek based on the location where it was grown (along the banks of the River Volga). It wasn’t until the 1820’s when it was introduced to the United States. 

[Photograph: net_efekt]

Earlier today, I was perusing through a used book store to escape Charleston’s heat and humidity. I purchased Richard Ruben's The Farmer’s Market Cookbook which has a bunch of seasonal, delicious sounding recipes including one for a Rhubarb and Almond Crisp as well as a Rhubarb and Strawberry Cobbler. I understand that both of these are desserts and not extremely healthy but let’s live a little. Which one will I make? We shall see. Whole Foods Market also has a scrumptious sounding Old Fashioned Rhubarb Pie recipe as do Eating Well’s Roasted Rhubarb Salad and Rhubarb Waffles with Rhubarb Sauce recipes. Boy, thats a lot of rhubarb. Get cooking!

[Photograph: Heather Quintal]

[Photograph: Farmanac]

Most people have either a love or hate relationship with beets. I LOVE them. Often called nature’s candy, the beet root offers many unique nutritional benefits, such as fiber, folate, potassium, iron, magnesium, vitamin C, manganese, and betalains. Betalains are red/yellow pigments (betanin and vulgaxanthin) that provide antioxidants and give beets their deep red hue. The leafy greens that are attached to the beet root are also very nutritious, with high levels of protein, folate, fiber, thiamin, riboflavin, vitamin A, vitamin C, and vitamin K (to name a few). 

Beets are thought to have originated somewhere along the Mediterranean in 2000 BC. The first beet discovered was called the sea beet, the common ancestor to the beetroot, Swiss chard, and the modern sugar beet. The sea beat was considered to have medicinal qualities, such as relieving constipation and fever. 

There are many different types of beets. The red beet is the basic, most common beet. It normally has an earthy and sweet flavor. Baby beets have the same earthy, sweet flavor as red beets but they often cook faster. The golden beet is a less common beet with a milder flavor than the red beet. Lastly, the striped beet or chioggia beet can come in a yellow and orange or deep red and white combination. Choose the beets that still have their leafy greens attached (indicates freshness). However, if you accidentally choose a beet that isn’t completely ripe, just place it in the refrigerator (greens and beets separately) so the vegetable will ripen. Beets will normally last up to 3 weeks in the fridge. 

[Photograph: h-bomb]

One downside to beets is that they become less nutritious the longer they are cooked. For example, the betalains are not heat stable and often lose their antioxidant benefits the longer the beet is boiled or roasted. Beets can add color and flavor to a variety of dishes. They pair great with cheeses, nuts, and vinegars (i.e. pickled beets). My personal favorite is a simple beet salad with goat cheese (try Cooking Light’s Winter Salad with Roasted Beets and Citrus Reduction Dressing or Whole Foods' Roasted Beet and Goat Cheese Salad with Sherry-Walnut Vinaigrette). The beet and goat cheese’s contrasting textures and sweet flavor combination create a wonderful appetizer, salad, or main dish. 

[Photograph: SummerTomato]

Beet Nutrition Facts: Serving Size: 1 cup of raw and chopped beets, Calories: 58, Calories from Fat: 2, Total Fat: 0 g, Cholesterol: 0 mg, Sodium: 106 mg, Total Carbohydrates: 13 g, Dietary Fiber: 4 g, Sugars: 9 g, Protein: 2 g. 

I bet you weren’t expecting this recipe! Honestly, neither was I. I was preparing to roast an acorn squash with an array of spices and call it a day. However, I recently found this blog, Coconut and Quinoa. Created by Amy Chaplin, Coconut and Quinoa has healthy, unique posts from a Beet Barley Risotto to a Carrot Pistachio Cupcakes with Citrus Frosting. The recipes look positively scrumptious. I have been paroozing through it and finding enough recipes to last me months. Check it out!!

I know pumpkin is mainly for Fall and we are well into Winter but who cares. I enjoy pumpkin year round. I am still asking the Starbucks barista for the fall featured pumpkin spice latte. I was excited to make this recipe because I had never used spelt flour before in a baked good. Spelt has a great amount of protein and B vitamins. It is easy to digest and in some forms, is suitable for celiacs! Its nutty taste added a great flavor to the bread. I was a little nervous that the bread wouldn’t be as light and fluffy as it would if I were to use whole wheat flour or all purpose flour. Boy was I wrong! Spelt is actual a lighter, more fragile grain than wheat so the bread came out extremely moist and buoyant.

Another first for me…I bought Ener-G egg replacer that I had been dying to try. Hear me out. Egg replacers have become more and more incorporated into baked goods for their nutritional benefits. They are often fortified with Vitamins A, C, and E and have a shelf life from 8-18 months (imagine how many eggs you go through in 18 months). They have reduced levels of saturated fat, calories, and cholesterol (1 egg yolk contains almost all the cholesterol you should have in just 1 day). They are also animal friendly :). I’m not saying I don’t enjoy a cake full of eggs or an omelet now and then, but egg replacers are a great way to explore your baking skills.

I decided to use canned pumpkin both for time and convenience. If you have the time, I urge you all to steam and mash an actual winter squash (try kabocha squash). I apologize for my laziness. Also, if you do not want to use the egg replacer, just substitute 1 beaten egg. Lastly, I used an 8 X 11 glass baking dish since I do not have a loaf pan. If you are planning on using a loaf pan, I suggest increasing the baking time (maybe by 10 minutes). 

Adapted from Coconut and Quinoa’s Pumpkin Bread with Pecans and Cranberries

• 2 cups spelt flour
• 2 tsp baking powder
• 1 tsp cinnamon
• 1 can of pumpkin (or use 1.5 cups of any mashed and steamed winter squash)
• 2 tbs extra virgin olive oil
• 3 tbs agave nectar
• ½ cup unsweetened applesauce
• 2 tsp vanilla extract
• Dash of sea salt
• 1.5 tsp Ener-G Egg replacer (combined with 2 tbs warm water) 
• ¼ cup chopped pecans
• 1/3 cup dried cranberries

Preheat oven to 300 degrees F. Spread pecans on baking sheet and bake for about 5-6 minutes. Remove from oven and allow to cool. Increase temperature to 375 degrees F.

Butter/oil a loaf pan and line with parchment paper. Sift flour, baking powder, and cinnamon in a medium sized bowl. In another bowl (I used my stand mixer) whisk the pumpkin, oil, agave, applesauce, vanilla, salt, and egg replacer and water mixture.

Add wet ingredients to dry ingredients. Fold in pecans and cranberries. Add to dish and bake for about 35 minutes (to see if done, place a toothpick or knife in the middle of the loaf: if comes out clean they done). Remove from oven and allow to cool for about 10 minutes in the pan before cutting. Serves about 12 squares. 

Approximate Nutrition Facts in Spelt Pumpkin Bread with Cranberries and Pecans: Serving Size: 1 piece, Calories: 170, Calories from Fat: 45, Total Fat: 5 g, Saturated Fat: less than 1 g, Cholesterol: 0 mg, Sodium: 80 mg, Total Carbohydrate: 25 g, Dietary Fiber: 5 g, Sugars 8 g, Protein: 4 g. 

School is starting to pick up. Papers, tests, projects galore. Yippee. I decided to replace the stressful thought of homework and deadlines with making this beautiful stew. I had the privilege of having dinner with one of my oldest friends last weekend. This meal turned out to be quite tasty and warmed us up from the cold weather outside (yes, 50 degrees is cold for us here). It was a great way to end the weekend. The leftovers were just as amazing the next few days. Nom, nom, nom. 

Adapted from Vegetarian Times’ Butternut Stew with Tofu, Corn and Pine Nuts

• 1 medium butternut squash, peeled and diced
• 2 cups of frozen sweet corn kernels, thawed
• 1 clove of garlic, minced
• 2 cups water
• 1 cube of vegetable bouillon (makes 2 cups of vegetable broth)
• 1 tbs coconut oil
• 1 package of cubed extra firm tofu
• 2 tbs pumpkin seeds
• Dash of salt
• Dash of black pepper

Puree corn in a food processor until coarse (I stopped when most of the kernels were blended). Add the corn to a saucepan with the squash, water, garlic, vegetable bouillon, salt, and pepper. Bring to a boil on medium-high heat and cook until the squash is tender. Remove from heat. 

In a separate saucepan, add coconut oil on medium-high heat. Add tofu and saute until brown on both sides. Add pumpkin seeds and saute another minute. Add tofu and seeds to corn and squash mixture. Stir. (Serves 4)

For the quinoa

• 1 cup of water
• ½ cup of dry quinoa

Bring the water to a boil. Add the quinoa, cover, and reduce the heat. Simmer for about 35 minutes. Remove from heat and fluff with a fork. (Serves 2)

Butternut Squash Stew and Quinoa Nutrition Facts: Serving Size: 1 serving of stew with 1 serving of cooked quinoa, Calories: 420, Calories from Fat: 125, Total Fat: 15 g, Saturated Fat: 4 g, Cholesterol: 0 mg, Sodium: 206 mg, Total Carbohydrate: 55 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 21 g. 

[Photograph: h-bomb]

One vegetable that I have not been able to get enough of this past fall/winter is squash. I try to incorporate this nutritious vegetable in as many of my meals as possible: roasting an acorn squash sprinkled with indian spices alongside some carrots and a sweet potato, making a butternut squash pear soup (Vegetarian Times’ Butternut Squash-Bartlett Pear Soup) or preparing a spaghetti squash and brussels sprouts salad (try this amazing Spaghetti Squash with Roasted Brussels Sprouts and Chickpeas recipe from FatFree Vegan Kitchen). I seemed to have found my new favorite vegetable. Step aside carrots. 

Most of the winter squash species (especially the hard-shelled squash) originated in North America and began to be popular when the Native Americans made squash a staple in their diet. This fantastic vegetable provides alpha and beta-carotenes (giving it an orange hue), Omega 3’s, Vitamin A, and Potassium. Winter squash includes the Kabocha, Turban squash, Cushaw squash, Butternut squash, Acorn squash, Spaghetti squash and many more. The unique difference between the winter squash and the summer squash is the thickness of their rinds. Summer squashes tend to have thinner rinds while winter squashes have thicker rinds (so can be stored in colder seasons). 

[Photograph: Shaw Girl]

I often find it difficult in picking a “ripe” squash. I tend to look a little silly comparing the squashes’ weights, colors, etc. as I stand in the produce section. Selecting the proper squash varies on the type of squash you want. For a butternut, you want to choose the heavier one without any spots or bruises. For an acorn, you want to make sure the squash has no soft areas and possibly has some orange spots (indicates full maturity). For a spaghetti, choose one that has creamy-deep yellow color. Winter squash can be stored for several months in a cool, dry place.

My favorite thing about these delectable vegetables is the myriad of ways they can be incorporated in your diet. Stay tuned…

Winter Squash Nutrition Facts: Serving Size: 1 cup of cubed butternut squash, Calories: 82, Calories from Fat: 2, Total Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 8 mg, Total Carbohydrate: 21.5 g, Sugars: 4 g, Protein: 1.8 g.

It has been a couple of months since my last post. I know, I know. I’m a horrible blogger. I was overwhelmed the rest of the semester with projects, papers and tests. Once holiday break started, all I wanted to do was prop my feet, catch up on my Netflix Queue and drink a honey latte.

After weeks of R and R (oh yes, it took weeks), I finally feel rejuvenated. I realized I still had one more recipe to post about kale. I wanted to make something quick and delicious. Kale chips are a healthy alternative to potato chips or popcorn and easily satisfy those of you who have a savory tooth. I used both green and purple kale to enhance the different flavors of the vegetable. These took no time at all and both me and my family enjoyed them immensely!

Adapted from Vegetarian Times’ Crispy Kale Chips and Whole Living’s Baked Kale Chips:

• 1 12 oz bunch of kale, chopped and stems removed
• 2 tsp olive oil
• Dash of chili powder
• Salt and pepper to taste

Heat oven to 350 degrees. Add oil, chili powder, salt, pepper and chopped kale to a bowl. Toss well. Place kale on two baking sheets. Bake for 12-15 minutes, rotating both the baking sheets and the kale pieces after about 6-7 minutes. Let cool for a couple of minutes. Serves about 2.

Kale Chips Nutrition Facts: Serving Size: 1 serving, Calories: 68, Calories from Fat: 43, Total Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 66 mg, Carbohydrates: 5 g, Dietary Fiber: 1 g, Sugars: 0 g, Protein: 1 g.