Tuesday, April 17, 2012
Tuesday, March 27, 2012
Well, it's true confessions of a transplant Texan time... I moved to Texas and had been enjoying meat on occasion. This is after all, one of the BBQ epicenters of the US! I have not been feeling as good as normal. Plus, there's the whole guilt thing that comes along with eating meat for me that has not only been weighing on my conscious, but also on my actual weight on the scale!
Friday, February 24, 2012
- 1 small eggplant, peeled and 3/4 inch diced
- 1 red bell pepper, 1 inch diced
- 1 yellow bell pepper, 1 inch diced
- 1 small red onion, peeled and 1 inch diced
- 2 garlic cloves, minced
- 1/3 cup olive oil
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon fresh ground black pepper
- 1/2 lb orzo pasta
- 1/3 cup fresh lemon juice (2 lemons)
- 1/3 cup olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon fresh ground black pepper
- 1/4 cup toasted pine nuts
- 3/4 lb good feta or mozzarella cheese, 1/2 inch diced (not crumbled)
- 15 fresh basil leaves, cut into julienne
- Preheat the oven to 400 degrees F.
- Toss the eggplant, bell peppers, onion, and garlic with the olive oil, salt, and pepper on a large sheet pan. Roast for 40 minutes, until browned, turning once with a spatula.
- Meanwhile, cook the orzo in boiling salted water for 7 to 9 minutes, until tender. Drain and transfer to a large serving bowl.
- Add the roasted vegetables to the pasta, scraping all the liquid and seasonings from the roasting pan into the pasta bowl.
- For the dressing, combine the lemon juice, olive oil, salt, and pepper and pour on the pasta and vegetables.
- Let cool to room temperature, then add the scallions, pignolis, feta, and basil.
Wednesday, February 22, 2012
One farmer says to me, "You cannot live on vegetable food solely, for it furnishes nothing to make the bones with;" and so he religiously devotes a part of his day to supplying himself with the raw material of bones; walking all the while he talks behind his oxen, which, with vegetable-made bones, jerk him and his lumbering plow along in spite of every obstacle. ~Henry David Thoreau
How many times is it asked of vegetarians, How do you get your protein? Ughhh, blah, blah, blah...The brainwashing that goes on with our food by big business is amazing. Really, you don't think in a day, you can get enough protein in your meals to sustain your body functions? Look at the table below. Listed are just a few of the ways in which a non-meat eater can provide their body with enough protein to build muscles and sustain life. The average woman ages 11-50 needs approximately 45g of protein a day. There are many different types of proteins that work in the body for different functions.
Sources of protein (single servings)
Chick peas ( 7oz) 16.0g
Brown rice ( 7oz) 4.4g
1 Carrot 0.4g
Baked beans ( 8oz) 11.5g
Broccoli ( 3½oz) 3.1g
1 Apple 0.3g
Tofu ( 5oz) 10.3g
Potatoes ( 7oz) 2.8g
Cow's milk (½ pint) 9.2g
Lentils ( 4¼oz) 9.1g
Soya milk (½ pint) 8.2g
Muesli ( 2¼oz) 7.7g
Egg, boiled 7.5g
Peanuts ( 1oz) 7.3g
Bread, (2 slices) 7.0g
Hard cheese ( 1oz) 6.8g
Being vegetarian does not mean your diet will be lacking in protein. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Excess dietary protein may lead to health problems. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein.
Proteins are made up of smaller units called amino acids. There are about 20 different amino acids, eight of which must be present in the diet. These are the essential amino acids. Unlike animal proteins, plant proteins may not contain all the essential amino acids in the necessary proportions. However, a varied vegetarian diet means a mixture of proteins are consumed, the amino acids in one protein compensating for the deficiencies of another.
Contrary to popular belief, athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food.
Whilst vegetarian diets usually meet or exceed protein requirements, they are typically lower in total intake of protein than non-vegetarian diets. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. So the next time someone asks you, "If you're a vegetarian, how do you get your protein?"ask them, "Really?"
Tuesday, February 21, 2012
The first four chapters present research-supported information on nutrition showing how Americans are digging their graves with knives and forks. One illustration to support his view is the USDA Food Guide Pyramid that Fuhrman labels, "A Food Pyramid that Will Turn You into a Mummy." He objects to the pyramid because it includes 4 to 6 servings of animal foods that cause heart disease and cancer. (I have always been dissatisfied with the food pyramid and thought it creates more health issues for people who are sticklers to that pyramid...)
Another reason for rejecting the pyramid is its emphasis on consuming large quantities of low nutrient density foods like refined cereals, white bread, and pasta. "In spite of all the scientific data available, the USDA's recommendations are a disgrace," he writes.
*Remember, the salad is the main dish; eat it first at lunch and dinner.
*Eat as much fruit as you want, but at least four fresh fruits daily.
*Variety is the spice of life, particularly when it comes to greens.
*Beware of the starchy vegetable.
*Eat beans or legumes every day.
*Eliminate animal and dairy products.
*Have a tablespoon of ground flaxseed every day.
*Consume nuts and seeds in limited amounts, not more than one ounce per day.
*Eat lots of mushrooms all the time.
*Keep it simple.
Sunday, February 19, 2012
Tuesday, February 14, 2012
This is an extremely addictive recipe. EXTREMELY! As winter is (hopefully) winding down, you may want to make this warm comfort stew before spring is fully upon us. With the weather around here sure to remain chilly or bitter cold for a few more weeks, you must try this recipe. You will NOT be disappointed. Even my meat-eating boyfriend has enjoyed this. It quickly became a family staple for my parents, and it is said to have been enjoyed by several small children! Note, it is not very spicy at all, just very flavorful, healthy and extremely delicious!
1 medium white onion (diced, about 1 cup)
1 celery stalk, chopped (about 1/2 cup)
1 TBS grated fresh ginger
2 cloves garlic, minced (about 2 TBS)
1 medium sweet potato, peeled and cut into 1/2 inch chunks (about 2 cups)
1 14.5 oz can of diced tomatoes with green chiles
1 lb butternut or acorn squash cut into 1/2 inch cubes (about 3 cups)
1/2 lb cauliflower florets (about 4 cups)
1/2 - 1 cup peanut butter (depending on how thick and peanuty you want it)
1 head watercress, steams removed (optional as garnish)
Crushed peanuts (optional garnish)
1/4 cup chopped cilantro
1 , stemmed, seeded, minced
2 TBS lime juice
1 TBS grated fresh ginger
1/2 tsp. salt
(I often double this because I love the sauce so much and I tend to load it on the stew).
- Heat oil in large pot over medium low heat. Add onion, celery, garlic and ginger. Cook until soft.
- Add sweet potato and can of tomatoes. Increase heat to medium and cook 5 minutes.
- Stir in 2 cups water, season with salt and pepper. Simmer partially covered for 10 minutes.
- Add squash and cauliflower and cook 15 minutes more or until veggies are tender.
- Whisk together peanut butter and 1 cup warm water in small bowl, add to stew and cook until thickened.
- Serve over rice and add watercress, crushed roasted peanuts and cool cucumber sauce.
- For cucumber sauce: combine all ingredients in a small bowl.
Serves 6 and has just 210 calories per serving!
Wednesday, February 1, 2012
I urge you to read not only the book review, but to pick up this quick read and enlighten yourself to the exploitation of animals as small as mice to large beautiful elephants. Covering everything from the awful living conditions in zoos, to graphic details of animal use in testing products (many times giving their life while doing so) such as laundry detergent and shampoo, solely for our convenience. It is a disgrace that in the year 2009 these archaic practices are still going on. It is no longer an option to keep our eyes wide shut.