My husband and I have been eating a completely vegan diet for the last month. I must admit I am quite surprised about how much there is to try! We have not felt the least bit bored, deprived or malnourished. In fact, after a month we have noticed a change in our body shapes. We are definitely slimming down, while we have actually been eating MORE! Since I am a girl that LOVES to eat, this is fantastic news! On top of that, I have more energy, my head is clearer, and I just feel terrific!
So last night, I was in the mood to try something I have never tried before. I found this recipe in Vegan Fusion, and tweaked it a bit. I have never worked with phyllo sheets before, and they were quite tricky and fun, because they just want to fall apart when you touch them, and I'm not sure I put enough oil on each sheet to make them all brown up, (so they weren't all crunchy and oily, just the top layer was) and even so, this 13X9 casserole was almost completely devoured by us in one sitting! Talk about tasty! You don't even notice that there's tofu in there, and you don't miss the heart-clogging cheese either. This is a fiber-filled, nutrient packed home run. And if you don't want to mess with the fresh herbs, feel free to throw in 2 Tablespoons of Italian seasoning instead. I just toss mine into a small food processor and chop them up all together in seconds...
Vegan Spanikopita
Ingredients:
1 package phyllo sheets
2 Tablespoon extra virgin olive oil
2 cups onion, diced
1 entire bulb of garlic, minced
1 1/2 lb extra firm tofu, crumbled
3/4 cup tahini
1/2 cup kalamata olives, chopped
1/4 cup shoyu
2 Tablespoons Italian parsley, minced
2 Tablespoons basil, minced
1 1/2 teaspoon oregano, minced
1 1/2 teaspoon thyme, minced
1 1/2 teaspoon rosemary, minced
1 Tablespoon nutritional yeast (found at health food stores)
Sea salt and pepper, to taste
Crushed red pepper flakes, to taste
1 can garbanzo beans, drained and mashed with a fork a bit
6 cups baby spinach
Directions:
Preheat oven to 350 degrees. In a large pot, place 2 Tbl olive oil and heat to medium. Add onions and garlic, and cook for 5 minutes, stirring frequently. Drain tofu and crumble into the pot, cooking for 10 minutes. Add the olives, tahini, shoyu, and all the seasonings and spices and the nutritional yeast, and cook for 3 minutes. Add the slightly mashed garbanzo beans and cook for another minute. Fold in the spinach leaves and remove from heat.
Lightly oil a 9X13 casserole dish. Place about 7 sheets of the phyllo dough, one at a time, in the dish, oiling each sheet lightly with olive oil using a brush. Place half of the spinach mixture on top. Layer the next 7 sheets of dough on top of the mixture, one at a time, oiling each one lightly. Place remaining mixture on top of that. Layer the last sheets of phyllo on top of that, oiling each sheet individually. Put dish in oven and bake until phyllo is golden brown, about 40 minutes. Allow to cool for 5-10 minutes before serving.
Sunday, January 30, 2011
Saturday, January 22, 2011
Smoky Guacamole
I think if I had to choose just one thing to eat for the rest of my life, it would be guacamole. It's creamy, delicious and so satisfying! And it's main ingredient, the avocado, is a nutritional powerhouse! Whenever you are craving something creamy or fatty, reach for these green gems. Unlike cheese, mayonnaise, or other creamy, fatty things, the avocado gives you healthy monounsaturated fats and a whole slew of nutrients, making your body happy while fulfilling your craving. Here's the details:
Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol.
Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. In fact, the U.S. Food and Drug Association has authorized a health claim that states: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."
One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. To determine the relationship between folate intake and heart disease, researchers followed over 80,000 women for 14 years using dietary questionnaires. They found that women who had higher intakes of dietary folate had a 55% lower risk of having heart attacks or fatal heart disease. Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.
Promote Optimal Health
Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the carotenoid lutein; it also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E).
In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells.
But when researchers tried exposing the prostate cancer cells to lutein alone, the single carotenoid did not prevent cancer cell growth and replication. Not only was the whole matrix of carotenoids and tocopherols in avocado necessary for its ability to kill prostate cancer cells, but the researchers also noted that the significant amount of monounsaturated fat in avocado plays an important role. Carotenoids are lipid (fat)-soluble, which means fat must be present to ensure that these bioactive carotenoids will be absorbed into the bloodstream. Just as Nature intends, avocado delivers the whole heath-promoting package.
Increase Your Absorption of Carotenoids from Vegetables
Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body's ability to absorb the health-promoting carotenoids that vegetables provide.
A study published in the March 2005 issue of the Journal of Nutrition tested the hypothesis that since carotenoids are lipophilic (literally, fat-loving, which means they are soluble in fat, not water), consuming carotenoid-rich foods along with monounsaturated-fat-rich avocado might enhance their bioavailability.
Not only did adding avocado to a salad of carrot, lettuce and baby spinach or to salsa greatly increase study participants' absorption of carotenoids from these foods, but the improvement in carotenoid availability occurred even when a very small amount-as little as 2 ounces-of avocado was added.
Adding avocado to salad increased absorption of alpha-carotene, beta-carotene and lutein 7.2, 15.3, and 5.1 times higher, respectively, than the average amount of these carotenoids absorbed when avocado-free salad was eaten.
Adding avocado to salsa increased lycopene and beta-carotene absorption 4.4 and 2.6 times higher, respectively, than the average amount of these nutrients absorbed from avocado-free salsa. Since avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional-and taste-benefits.
Avocado Phytonutrients Combat Oral Cancer
Oral cancer is even more likely to result in death than breast, skin, or cervical cancer, with a mortality rate of about 50% due to late detection, according to Great Britain's Mouth Cancer Foundation. Avocados may offer a delicious dietary strategy for the prevention of oral cancer. Phytonutrients in Hass avocados, the most readily available of the more than 500 varieties of avocados grown worldwide, target multiple signaling pathways, increasing the amount of free radicals (reactive oxygen species) within pre-cancerous and cancerous human oral cell lines, that leads to their death, but cause no harm to normal cells. ? Semin Cancer Biol. 2007 May 17. Earlier research by UCLA scientists also indicates that Hass avocados may inhibit the growth of prostate cancer as well. When analyzed, Hass avocados were found to contain the highest content of lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids, and the avocado also contained significant quantities of vitamin E. J Nutr Biochem. 2005 Jan;16(1):23-30.
So are you ready to whip up some deliciousness? Your guacamole will be done faster than you could read this blog!
Smoky Guacamole
Ingredients:
4 avocados
1 pack of green onions
1 lime
Penzey's Ground Red Chipotle powder (to taste)
Salt to taste
Directions:
Cut the avocados in half, remove the pit and scoop out the meat into a large bowl. Chop up the green onions and add to the bowl. Squeeze the lime right into the bowl. Sprinkle in the red chipotle powder and salt. Mash up the avocados and mix everything together. Adjust the seasonings to your liking. If you don't have the chipotle powder, don't fret! This will still be delicious, just not smoky. You can also add some chopped cilantro, if you like. Or diced tomatoes, or diced red peppers, or minced jalapenos. Play around with it and change it up. You can't go wrong!
Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol.
Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. In fact, the U.S. Food and Drug Association has authorized a health claim that states: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."
One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. To determine the relationship between folate intake and heart disease, researchers followed over 80,000 women for 14 years using dietary questionnaires. They found that women who had higher intakes of dietary folate had a 55% lower risk of having heart attacks or fatal heart disease. Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.
Promote Optimal Health
Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the carotenoid lutein; it also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E).
In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells.
But when researchers tried exposing the prostate cancer cells to lutein alone, the single carotenoid did not prevent cancer cell growth and replication. Not only was the whole matrix of carotenoids and tocopherols in avocado necessary for its ability to kill prostate cancer cells, but the researchers also noted that the significant amount of monounsaturated fat in avocado plays an important role. Carotenoids are lipid (fat)-soluble, which means fat must be present to ensure that these bioactive carotenoids will be absorbed into the bloodstream. Just as Nature intends, avocado delivers the whole heath-promoting package.
Increase Your Absorption of Carotenoids from Vegetables
Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body's ability to absorb the health-promoting carotenoids that vegetables provide.
A study published in the March 2005 issue of the Journal of Nutrition tested the hypothesis that since carotenoids are lipophilic (literally, fat-loving, which means they are soluble in fat, not water), consuming carotenoid-rich foods along with monounsaturated-fat-rich avocado might enhance their bioavailability.
Not only did adding avocado to a salad of carrot, lettuce and baby spinach or to salsa greatly increase study participants' absorption of carotenoids from these foods, but the improvement in carotenoid availability occurred even when a very small amount-as little as 2 ounces-of avocado was added.
Adding avocado to salad increased absorption of alpha-carotene, beta-carotene and lutein 7.2, 15.3, and 5.1 times higher, respectively, than the average amount of these carotenoids absorbed when avocado-free salad was eaten.
Adding avocado to salsa increased lycopene and beta-carotene absorption 4.4 and 2.6 times higher, respectively, than the average amount of these nutrients absorbed from avocado-free salsa. Since avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional-and taste-benefits.
Avocado Phytonutrients Combat Oral Cancer
Oral cancer is even more likely to result in death than breast, skin, or cervical cancer, with a mortality rate of about 50% due to late detection, according to Great Britain's Mouth Cancer Foundation. Avocados may offer a delicious dietary strategy for the prevention of oral cancer. Phytonutrients in Hass avocados, the most readily available of the more than 500 varieties of avocados grown worldwide, target multiple signaling pathways, increasing the amount of free radicals (reactive oxygen species) within pre-cancerous and cancerous human oral cell lines, that leads to their death, but cause no harm to normal cells. ? Semin Cancer Biol. 2007 May 17. Earlier research by UCLA scientists also indicates that Hass avocados may inhibit the growth of prostate cancer as well. When analyzed, Hass avocados were found to contain the highest content of lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids, and the avocado also contained significant quantities of vitamin E. J Nutr Biochem. 2005 Jan;16(1):23-30.
So are you ready to whip up some deliciousness? Your guacamole will be done faster than you could read this blog!
Smoky Guacamole
Ingredients:
4 avocados
1 pack of green onions
1 lime
Penzey's Ground Red Chipotle powder (to taste)
Salt to taste
Directions:
Cut the avocados in half, remove the pit and scoop out the meat into a large bowl. Chop up the green onions and add to the bowl. Squeeze the lime right into the bowl. Sprinkle in the red chipotle powder and salt. Mash up the avocados and mix everything together. Adjust the seasonings to your liking. If you don't have the chipotle powder, don't fret! This will still be delicious, just not smoky. You can also add some chopped cilantro, if you like. Or diced tomatoes, or diced red peppers, or minced jalapenos. Play around with it and change it up. You can't go wrong!
Awesome Enchilada Casserole
I simply adore Mexican food! The rich, sassy, spicy flavors captivate me and keep me coming back for more. Can it be just as tasty if it's totally vegan? I submit to you that yes, it can. Here's a totally healthy, fiber-filled, protein-packed, tongue-tickling meal! Real cheese gets replaced with heart-healthy nut spread, and meat takes a back seat to crumbled tofu. Don't let the fact that there's a couple of steps trip you up. In the end, it will be totally worth it.
Awesome Enchilada Casserole
Ingredients:
For the nut cheese: (start the day before!)
2 cups cashews
1 cup filtered water
1/3 cup red bell pepper, diced
6 green onions, diced
2 Tablespoons cilantro, minced
1 teaspoon garlic, minced
Sea salt (to taste)
pinch of crushed red pepper flakes
For the Chili sauce:
1/2 pound soft, silken tofu
1/2 cup safflower oil or grapeseed oil
1/4 cup Shoyu (this is similar to soy sauce, and can be found in health food stores)
1/4 cup poblano chilis, soaked and seeded
1/4 cup sundried tomatoes, soaked in 1 3/4 cup hot water, until soft
1 3/4 cup sundried tomato soak water
1 1/2 Tablespoon fresh squeezed lime juice
2 Tablespoons fresh cilantro, minced
1 teaspoon Jalapeno pepper, roasted, seeded and minced
Salt and pepper to taste
For the Casserole:
12 corn tortillas
2 Tablespoons of olive oil
1 large onion, diced
1 medium green pepper, diced
2 Tablespoons garlic, minced
1 teaspoon jalapeno, seeded and minced
1 package tofu, extra firm
1 1/2 cup of your favorite salsa (I love Salsa Lisa)
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
3 tablespoons tahini (a sesame seed paste, found over by the olives usually)
2 Tablespoons cilantro, minced
2 1/2 Tablespoons shoyu
1 Tablespoon nutritional yeast (this can be found at the health food store)
1 1/2 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon cayenne pepper
Salt and pepper to taste
and of course, the nut cheese and chili sauce
Directions:
For the nut cheese:
Blend the cashews with the water until VERY smooth. Place in a glass container with a bit of room in it, cover tightly with plastic wrap and secure that with a rubber band. Cover with a towel and keep in a warm place overnight.
The next day, pour the mixture into a large bowl and combine with the other ingredients. Not so hard, eh?
For the chili sauce:
Put all ingredients in blender and blend until smooth. Easy!
And now, the casserole:
Preheat oven to 350 degrees. Place oil in a large saute pan on medium high. Add onion, pepper, garlic and jalapeno and cook for 5 minutes, stirring frequently. Drain tofu of water, squeeze out excess water in paper towels, and crumble it into the pan. Cook for 5 more minutes, stirring frequently. Put all of this in a large mixing bowl with the remaining filling ingredients and mix well.
Lightly oil a 9X13 casserole dish. Layer with 1/3 of the tortillas, top liberally with chili sauce and 1/2 of tofu mixture. Top that with 1/2 of the nut cheese. Repeat with 1/3 more of the tortillas, another liberal spread of chili sauce, the rest of the tofu mixture and the rest of the nut cheese. Place your last tortillas on top of that, and dump the rest of the chili sauce on top. (Be careful not to let it overflow the dish, like I did the first time!) Bake for 35 minutes. Allow to cool for 10 minutes, if you can bear it.
Make some fresh guacamole and serve with crisp corn chips, if you like. Here's a fast recipe for great guac: Smoky Guacamole
Awesome Enchilada Casserole
Ingredients:
For the nut cheese: (start the day before!)
2 cups cashews
1 cup filtered water
1/3 cup red bell pepper, diced
6 green onions, diced
2 Tablespoons cilantro, minced
1 teaspoon garlic, minced
Sea salt (to taste)
pinch of crushed red pepper flakes
For the Chili sauce:
1/2 pound soft, silken tofu
1/2 cup safflower oil or grapeseed oil
1/4 cup Shoyu (this is similar to soy sauce, and can be found in health food stores)
1/4 cup poblano chilis, soaked and seeded
1/4 cup sundried tomatoes, soaked in 1 3/4 cup hot water, until soft
1 3/4 cup sundried tomato soak water
1 1/2 Tablespoon fresh squeezed lime juice
2 Tablespoons fresh cilantro, minced
1 teaspoon Jalapeno pepper, roasted, seeded and minced
Salt and pepper to taste
For the Casserole:
12 corn tortillas
2 Tablespoons of olive oil
1 large onion, diced
1 medium green pepper, diced
2 Tablespoons garlic, minced
1 teaspoon jalapeno, seeded and minced
1 package tofu, extra firm
1 1/2 cup of your favorite salsa (I love Salsa Lisa)
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
3 tablespoons tahini (a sesame seed paste, found over by the olives usually)
2 Tablespoons cilantro, minced
2 1/2 Tablespoons shoyu
1 Tablespoon nutritional yeast (this can be found at the health food store)
1 1/2 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon cayenne pepper
Salt and pepper to taste
and of course, the nut cheese and chili sauce
Directions:
For the nut cheese:
Blend the cashews with the water until VERY smooth. Place in a glass container with a bit of room in it, cover tightly with plastic wrap and secure that with a rubber band. Cover with a towel and keep in a warm place overnight.
The next day, pour the mixture into a large bowl and combine with the other ingredients. Not so hard, eh?
For the chili sauce:
Put all ingredients in blender and blend until smooth. Easy!
And now, the casserole:
Preheat oven to 350 degrees. Place oil in a large saute pan on medium high. Add onion, pepper, garlic and jalapeno and cook for 5 minutes, stirring frequently. Drain tofu of water, squeeze out excess water in paper towels, and crumble it into the pan. Cook for 5 more minutes, stirring frequently. Put all of this in a large mixing bowl with the remaining filling ingredients and mix well.
Lightly oil a 9X13 casserole dish. Layer with 1/3 of the tortillas, top liberally with chili sauce and 1/2 of tofu mixture. Top that with 1/2 of the nut cheese. Repeat with 1/3 more of the tortillas, another liberal spread of chili sauce, the rest of the tofu mixture and the rest of the nut cheese. Place your last tortillas on top of that, and dump the rest of the chili sauce on top. (Be careful not to let it overflow the dish, like I did the first time!) Bake for 35 minutes. Allow to cool for 10 minutes, if you can bear it.
Make some fresh guacamole and serve with crisp corn chips, if you like. Here's a fast recipe for great guac: Smoky Guacamole
Saturday, January 15, 2011
Incredible Spinach Salad
This recipe is for my buddy, who told me she is a big fan of spinach. Since it's winter, I thought a warm salad would be in order...
Are you a fan of spinach? Look at the facts below, dear reader, and you just might be swayed to include it into your diet more often...
1. Spinach Is One of the Most Nutritious Foods Available
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.
2. Cancer-Fighting Antioxidants Abound in Fresh Spinach
Spinach contains more than a dozen individual flavonoid compounds, which work together as cancer-fighting antioxidants. These elements neutralize free radicals in the body and thus help to prevent cancer. In fact, one study of New England women showed less breast cancer cases among those who ate spinach on a regular basis. Spinach extracts have reduced skin cancer in lab animals and show promise at slowing stomach cancer as well.
3. Fresh Green Spinach Improves Cardiovascular Health
According to research compiled by Whole Foods, spinach is an excellent promoter of cardiovascular health. The antioxidant properties of spinach (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to promote good cardiovascular health by preventing the harmful oxidation of cholesterol. Oxidized cholesterol is a danger to the heart and arteries. Magnesium in spinach works toward healthy blood pressure levels. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours. A serving of spinach contains 65 percent of your daily requirement of folate, and folate converts harmful, stroke-inducing chemicals into harmless compounds.
4. Eating Spinach Combats Ovarian, Prostate Cancers
The Journal of Nutrition reports that our leafy friend, spinach, contains a carotenoid that makes prostate cancers destroy themselves. This same carotenoid, after being changed by the intestines, prevents prostrate cancer from reproducing itself. Spinach also contains kaempferol, a strong antioxidant that prevents the formation of cancerous cells. Women who have a high intake of this flavonoid show a reduced risk of ovarian cancer, likely because of kaempferol's ability to reduce cancer cells proliferation. Kaempferol is also found in non-herbal tea, onions, apples, citrus, grapes, red wine, curly kale, St. John's wort, leeks, broccoli and blueberries.
5. Spinach Improves Brain Function, Protects Against Aging
Still need motivation to eat a few servings of spinach every day? This dark green leaf will protect your brain function from premature aging and slow old age's typical negative effects on your metal capabilities. Spinach accomplishes this by preventing the harmful effects of oxidation on your brain. Those who eat a vegetables in quantity, especially those of the leafy green variety, experience a decrease in brain function loss. However, there is no such correlation with fruit consumption. Oh, and iceberg lettuce doesn't cut it. A good rule of thumb: the darker the leaf, the better. Which brings us back to spinach.
(Read more at www.livestrong.com)
Ready to dive in to deliciousness? Let's go!
Incredible Spinach Salad
Ingredients:
1 package baby spinach
Juice from 1 lemon
Extra virgin olive oil (approx. 1/2 cup)
2 Tablespoons of pine nuts
1 avocado
4 Roma tomatoes
1 teaspoon dried thyme
2 cloves of garlic, minced
salt and pepper
Directions:
Preheat oven to 375 degrees. Cut tomatoes in half, lengthwise, so that they are long, not thick. Place them on a cookie sheet, rounded sides down. Sprinkle thyme, salt and pepper over tomatoes, then distribute minced garlic on top. Carefully drizzle olive oil over the top of each tomato, giving it a light coating. Place in the oven for about 15 minutes.
While tomatoes are cooking, place pine nuts in a skillet over medium heat. Let them heat up for about five minutes, tossing occasionally. When they start turning golden brown, remove from heat.
While the pine nuts are cooking, slice up the avocado in chunks. Juice the lemon. Grab a big bowl and put the spinach leaves in it. Top with pine nuts and avocado. Remove tomatoes from the oven and coarsely chop them up a bit more, and top them over the spinach, oil and all, tossing immediately. Drizzle the lemon juice on top of that, then top with more olive oil to taste, and a sprinkle of salt and pepper. Toss it all together a bunch, and voila!
If you like, you can add some blue cheese crumbles or some feta. I used to make this salad that way, but lately I haven't been eating cheese. You may make this choice too, if you read The China Study, or see the movie Forks Over Knives.
Are you a fan of spinach? Look at the facts below, dear reader, and you just might be swayed to include it into your diet more often...
1. Spinach Is One of the Most Nutritious Foods Available
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.
2. Cancer-Fighting Antioxidants Abound in Fresh Spinach
Spinach contains more than a dozen individual flavonoid compounds, which work together as cancer-fighting antioxidants. These elements neutralize free radicals in the body and thus help to prevent cancer. In fact, one study of New England women showed less breast cancer cases among those who ate spinach on a regular basis. Spinach extracts have reduced skin cancer in lab animals and show promise at slowing stomach cancer as well.
3. Fresh Green Spinach Improves Cardiovascular Health
According to research compiled by Whole Foods, spinach is an excellent promoter of cardiovascular health. The antioxidant properties of spinach (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to promote good cardiovascular health by preventing the harmful oxidation of cholesterol. Oxidized cholesterol is a danger to the heart and arteries. Magnesium in spinach works toward healthy blood pressure levels. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours. A serving of spinach contains 65 percent of your daily requirement of folate, and folate converts harmful, stroke-inducing chemicals into harmless compounds.
4. Eating Spinach Combats Ovarian, Prostate Cancers
The Journal of Nutrition reports that our leafy friend, spinach, contains a carotenoid that makes prostate cancers destroy themselves. This same carotenoid, after being changed by the intestines, prevents prostrate cancer from reproducing itself. Spinach also contains kaempferol, a strong antioxidant that prevents the formation of cancerous cells. Women who have a high intake of this flavonoid show a reduced risk of ovarian cancer, likely because of kaempferol's ability to reduce cancer cells proliferation. Kaempferol is also found in non-herbal tea, onions, apples, citrus, grapes, red wine, curly kale, St. John's wort, leeks, broccoli and blueberries.
5. Spinach Improves Brain Function, Protects Against Aging
Still need motivation to eat a few servings of spinach every day? This dark green leaf will protect your brain function from premature aging and slow old age's typical negative effects on your metal capabilities. Spinach accomplishes this by preventing the harmful effects of oxidation on your brain. Those who eat a vegetables in quantity, especially those of the leafy green variety, experience a decrease in brain function loss. However, there is no such correlation with fruit consumption. Oh, and iceberg lettuce doesn't cut it. A good rule of thumb: the darker the leaf, the better. Which brings us back to spinach.
(Read more at www.livestrong.com)
Ready to dive in to deliciousness? Let's go!
Incredible Spinach Salad
Ingredients:
1 package baby spinach
Juice from 1 lemon
Extra virgin olive oil (approx. 1/2 cup)
2 Tablespoons of pine nuts
1 avocado
4 Roma tomatoes
1 teaspoon dried thyme
2 cloves of garlic, minced
salt and pepper
Directions:
Preheat oven to 375 degrees. Cut tomatoes in half, lengthwise, so that they are long, not thick. Place them on a cookie sheet, rounded sides down. Sprinkle thyme, salt and pepper over tomatoes, then distribute minced garlic on top. Carefully drizzle olive oil over the top of each tomato, giving it a light coating. Place in the oven for about 15 minutes.
While tomatoes are cooking, place pine nuts in a skillet over medium heat. Let them heat up for about five minutes, tossing occasionally. When they start turning golden brown, remove from heat.
While the pine nuts are cooking, slice up the avocado in chunks. Juice the lemon. Grab a big bowl and put the spinach leaves in it. Top with pine nuts and avocado. Remove tomatoes from the oven and coarsely chop them up a bit more, and top them over the spinach, oil and all, tossing immediately. Drizzle the lemon juice on top of that, then top with more olive oil to taste, and a sprinkle of salt and pepper. Toss it all together a bunch, and voila!
If you like, you can add some blue cheese crumbles or some feta. I used to make this salad that way, but lately I haven't been eating cheese. You may make this choice too, if you read The China Study, or see the movie Forks Over Knives.
Saturday, January 8, 2011
Smoky Savory Super Spilt Pea Soup!
Winter has a firm grip on Minnesota right now. With temperatures barely peeking their heads above zero, and a windchill that cools to the core, it is time for a hot, hearty dish!
While most of us are familiar with split pea soup, there is a lot behind those little peas. Did you know that dried peas have been a staple of the human diet since prehistoric times? Peas have been found in archeological digs in Egypt, Asia, and Rome. Peas also played an important role in the genetic studies of Gregor Mendel in the 19th century. History aside, those little dried peas carry a lot of punch.
Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. They also provide a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.
If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the LDL ("bad" cholesterol) by a considerable amount.
Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving.
Traditionally, split pea soup is made with ham or bacon. Why dump all of that fat and heart clogging cholesterol into your vibrant, healthy body? Just for taste? Check this out...you will see that you CAN have the same great taste without the junk.
Smoky Savory Super Split Pea Soup
Ingredients:
1 package of green or yellow split peas (1 pound)
6-8 cups of your favorite broth
2 tablespoons of olive oil
1 large onion, chopped
9 cloves of garlic, minced
2 carrots, diced
2 stalks of celery, chopped
1 tablespoon of Penzeys Smoky 4S (A smoky, seasoned salt)
1 tablespoon of Penzeys Sunny Paris (a blend of shallot, chive, peppercorn, basil, tarragon, chervil, bay leaf and dill weed)
black and cayenne pepper to taste
*Note: you can try any variety of seasoning such as Italian seasoning, thyme, or whatever you have on hand. And if you don't have a Penzeys near you and want the smoke flavor, you can also find that in the spice aisle of your grocery store. If you go this route, then be sure to add some salt to taste...)
Directions:
In a large pot, drizzle olive oil and heat to medium. Add onion and garlic and let simmer for 3-5 minutes, until soft. Sprinkle in the 4S, Sunny Paris, black and cayenne pepper, and simmer one more minute. Add in the celery and carrot, and let cook for an additional minute. Pour in broth and peas, and bring to a boil. Reduce heat and let simmer for 20-30 minutes, or until peas are soft. Serve immediately, or if you prefer a creamier texture, blend up half of the soup in a blender, or use an immersion blender directly in the pot until it's the desired texture. Serve with a crisp, green salad and hot, crusty bread.
While most of us are familiar with split pea soup, there is a lot behind those little peas. Did you know that dried peas have been a staple of the human diet since prehistoric times? Peas have been found in archeological digs in Egypt, Asia, and Rome. Peas also played an important role in the genetic studies of Gregor Mendel in the 19th century. History aside, those little dried peas carry a lot of punch.
Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. They also provide a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.
If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the LDL ("bad" cholesterol) by a considerable amount.
Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving.
Traditionally, split pea soup is made with ham or bacon. Why dump all of that fat and heart clogging cholesterol into your vibrant, healthy body? Just for taste? Check this out...you will see that you CAN have the same great taste without the junk.
Smoky Savory Super Split Pea Soup
Ingredients:
1 package of green or yellow split peas (1 pound)
6-8 cups of your favorite broth
2 tablespoons of olive oil
1 large onion, chopped
9 cloves of garlic, minced
2 carrots, diced
2 stalks of celery, chopped
1 tablespoon of Penzeys Smoky 4S (A smoky, seasoned salt)
1 tablespoon of Penzeys Sunny Paris (a blend of shallot, chive, peppercorn, basil, tarragon, chervil, bay leaf and dill weed)
black and cayenne pepper to taste
*Note: you can try any variety of seasoning such as Italian seasoning, thyme, or whatever you have on hand. And if you don't have a Penzeys near you and want the smoke flavor, you can also find that in the spice aisle of your grocery store. If you go this route, then be sure to add some salt to taste...)
Directions:
In a large pot, drizzle olive oil and heat to medium. Add onion and garlic and let simmer for 3-5 minutes, until soft. Sprinkle in the 4S, Sunny Paris, black and cayenne pepper, and simmer one more minute. Add in the celery and carrot, and let cook for an additional minute. Pour in broth and peas, and bring to a boil. Reduce heat and let simmer for 20-30 minutes, or until peas are soft. Serve immediately, or if you prefer a creamier texture, blend up half of the soup in a blender, or use an immersion blender directly in the pot until it's the desired texture. Serve with a crisp, green salad and hot, crusty bread.
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