Of Mexican Foods...



My friend Kristina and I are sure enjoying our Mexican flavored tacos these days. We set out the fixings and each make our own version (how blest it is when sisters can live together

 peaceably ;-).

 

Here is what I have done for mine:

Take 1 heated whole grain corn tortilla

Add 1 handful mixed greens

Add 1 rounded T refried beans

Add 1 or 2 hefty squeezes lime

Add 1 T pico de gallo

Fold and enjoy!

At present, I am on a 2 week fast from grains and flours. So I'm enjoying "tortillaless" tacos:

Onto a plate pile:

shredded cabbage (this is so good with tacoes!)

refried beans

lime juice

almond cream

pico de gallo

 

 

Mix and enjoy.

 

 

Sometimes my family also

likes this salad dressing

with their tacoes.

 

It used to be loaded with oil,

but I simply replaced it

with a potato,

and it's great.

 

Grandma Irene-Inspired Taco Salad Dressing

 

Into a blender place

 

1 large cooked potato, quartered
1/2 c water

1/2 c ketchup

1/2 c apple cider vinegar

1/2 c sugar or a few medjool dates (pitted)

1 tsp salt

1 tsp soy or tamari sauce

1 rounded T taco seasoning

(I do not buy any mix with MSG in it. I use McCormicks Taco Seasoning)

 

Blend well.

 

 

 

Citrus Dill Salad Dressing

I am always on the look out for salad dressings that do not have oil as their base...So far, I have not found many I like very well, but I believe this one looks promising. It comes from the Gerson Clinic, which, if you have never heard of them, find their movie to rent on Amazon or Netflix, or buy it: The Gerson Miracle. It is really, really good information.

Triple Citrus Dill Vinaigrette

Ingredients:
1/4 cup apple cider vinegar
1/2 cup orange juice
1/2 cup lemon juice
1/2 cup grapefruit juice
1 day-old baked potato
1/4 cup dill leaves
1/2 cup flax oil

Instructions: Put all ingredients in blender and puree. That’s it!

Store in a mason jar and enjoy on salad or cooked greens!

Yield: About 3 cups

Homemade Laraballs

A number of months ago, I was introduced to Lara Bars. They are a convenient, healthy snack food for a purse or when one is out and about buying groceries, and hungry enough to buy foods that will not build good health...

There are many flavors and they are all with  no added sugars or other non-whole foods.

Usually date and nut based, they are delicious!

 

My one pick with them is the price.

It is kind of an expensive pick me up when for 20 minutes of

little work, my daughter can whip up a batch of these babies

for a fraction of the cost

(considering that I buy many of my foods in bulk).

 

So here are three of our favorite flavors.

We call them Laraballs because we roll them into balls

instead of having them be flat bars as sold in stores.

 

Enjoy them!

 

Cherry Pie

(my all time favorite)

1 c almonds

1 c pitted medjool dates

1 c dried cherries

1 t vanilla

 

 

Chocolate Chip Brownie

 

1 cup mixed almonds and walnuts

1 c pitted medjool dates

1 cup dark chocolate chips

(I used dairy free chips from nuts.com)

1/4 c cacao powder

 

Chocolate Coconut

 

1 c mixed almonds and walnuts

1 c pitted medjool dates

1 c unsweetened shredded coconut

4 T cacao powder

 

 

For all recipes:

 

1. Grind the nuts in a food processor until they medium-coarse size.

2. Add other ingredients and pulse grind until combined. Sometimes we need to add a bit of water if it is too dry but only a T at a time.

 

3. Shape into small balls.

 

PS...

The cherry ones are totally delectable on their own, but made even more delectable

when dipped in dark, lightly sweetened chocolate. Sprinkle with shredded coconut and freeze.

Pumpkin Pancakes

Here is what my youngest daughter likes to make for breakfast:

Pumpkin Pancakes

 

In a large bowl combine:

 

3 c whole grain flour (we use freshly ground spelt)

1 T sugar

1/2 t ground cinnamon

2 T baking powder

 

In another bowl, combine:

 

3 c almond milk (unsweetened)

1 c cooked pumpkin or sweet potatoes

1/2 c melted coconut oil

1 T vanilla extract

2 T water

 

Combine the wet ingredients with the dry ingredients. Add 1/2 c dark chocolate chips. Set aside for 5 minutes. Heat pan (we spray with olive oil). Drop by 1/4 cupfuls onto hot pan and flip when bubbles appear in dough.

 

Enjoy!

 

 

PS

 

These are awesome when topped with "No Sugar Added Raspberry Jam". I was tickled pink to discover this jam at our local bulk food store awhile ago. It is sweetened with white grape juice.

 

Exercise

Exericise is very important, especially since we do not live in the 1800's when the work required more calories burned to get it done. :-)

Here is a quick but good exericise to fit into a 10 minute slot of time. Try doing 2 of them back to back and you have a good 20 minute cardio work out.

(sigh) I just did one and feel pretty good...

Asian Stir-Fry

Asian Stir Fry

(on the menu for tomorrow!)

 

If fresh veggies like broccoli florets are a little too crispy or hard on your teeth, feel free to give them a little blanch first. Bring 4-6 cups of salted water to a rolling boil. Add the broccoli and let it cook for 45-60 seconds, until it turns bright green and is still crunchy & firm, but yields easily to a fork’s tines. Immediately transfer the broccoli to a bowl of water with ice (to stop the cooking process). Drain and set aside to use in the salad. Done! : )

Ingredients
1/3 c canola oil
1/2 c low sodium soy sauce
1/2 c rice vinegar
1 T brown sugar
1/2 t ground ginger
1/2 t granulated garlic
1 10 oz package Asian style noodles (lo mein, chow mein, soba, etc.)
1 medium red bell pepper, cut into 1″ strips
1 c broccoli florets
1 medium zucchini, washed and grated with a large hole grater
1 large carrot, grated
1 onion, chopped
1 c bean sprouts
1/2 c chopped cilantro
1/2 c chopped scallions
3 cloves garlic, pressed
3/4 c chopped peanuts or cashews (optional)

Directions
1. Prepare the dressing by combining the first 6 ingredients in a bowl and whisking together vigorously until smooth. Cover and set aside.
2. Cook the noodles according to package instructions. Drain and rinse under cold running water until the noodles are at room temperature or cool. Drain them very well a second time and place in a bowl. Pour about 2/3 of the dressing over the noodles and toss together until completely coated. Cover and refrigerate for at least 30 minutes.
3. Remove the noodles from the fridge and add the broccoli, pepper strips, bean sprouts and any other veggies you may be using. Add the rest of the dressing and toss everything together until well-coated.
4. Serve generous portions of salad in bowls or on salad plates. Top with chopped scallions & cilantro, add a healthy sprinkle of chopped nuts, and enjoy!

Apricot Jam

This sauce is an easy alternative to premade jams or frostings. It is thickened with agar, a sea vegetable thickener that has a slightly sweet flavor and contains no sugar or fat.

Ingredients

 

1 cup apple juice concentrate
1 1/2 teaspoons agar powder
1 cup water
1 cup chopped apricots, fresh, frozen, or canned
1 8-ounce can juice-packed crushed pineapple
1/4 teaspoon ground ginger

Directions

Combine apple juice concentrate, agar, and water in a saucepan. Let stand 5 minutes. Bring to a simmer, stirring occasionally, and cook 3 minutes.

Add apricots, pineapple with its juice, and ginger. Stir to mix. Remove from heat and chill thoroughly, 3 to 4 hours.

 

Per serving (1 tablespoon): 14 calories; 0 g fat; 0 g saturated fat; 2.5% calories from fat; 0 mg cholesterol; 0.1 g protein; 3.5 g carbohydrates; 3 g sugar; 0.1 g fiber; 2 mg sodium; 2 mg calcium; 0.1 mg iron; 0.9 mg vitamin C; 41 mcg beta carotene; 0 mg vitamin E
Source: Healthy Eating for Life and to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Mandarin Chicken Salad



Here is a refreshing supper after a warm day:

Mandarin Chicken Salad

 

I serve this buffet style:

 

mixed greens

roasted chicken (of course farm raised and without hormones added!)

mandarin orange slices

dried cherries

raw sunflower seeds

shredded carrots

shredded purple cabbage

 

Layer this salad onto your plate and toss with the following:

 

Celery Seed Dressing

 

1 c water

2 or 4 medjool dates

2 T flax seed meal

2 t mustard

1/3 c red wine vinegar

1 t salt

2 t celery seeds

1 T green or kalamata olives

Blend til smooth. Refrigerate leftovers.
 

Mediterranean Vegetables

I love all the colors of food from the garden!

A summer favorite at our house is this awesome blend of stirfried veggies. We make enough for 5 or 6 people, so please don't let the largeness of the recipe stop you from trying this fabulous dish!

In a large bowl, mix the following:

1 or 2 c. shredded purple cabbage
2 large carrots, grated with a large grater, or julienned

1 large red onion, diced 

1 c. mushrooms, diced

1 large red, yellow or orange pepper, diced

2 medium green squash (zucchini), grated with a large grater or sliced with a mandolin

2 or 3 cloves garlic, pressed

Toss with the following:

1 T dried dill weed

1 t salt

2 pinches black pepper

1 T dried oregano

1 or 2 dashes chipotle pepper, ground

Heat 2 T olive oil or vegetable broth in a large skillet. Add vegetables, toss with 1 T soy sauce and stir fry until the vegetables are desired tenderness.

Happy summer!

Spanish Rice...



 

Here is a recipe I tried this evening, and it was D.E.L.I.S.H.

Spanish Rice

Into a large skillet place a few T vegetable broth or olive oil. Dump into heated liquid:

 

1 large yellow or red onion

1 c chopped mushrooms

1 c chopped celery

Saute til onions are starting to get tender. Add 2 or 3 cloves pressed garlic. Stir and add

2 c brown rice

 

Stir occasionally 4 minutes.

 

In a crockpot place 4 c chicken stock (or vegetable stock)

1 rounded T tomato paste

1 t sea salt

1/4 t black pepper

1 rounded T taco seasoning or chili powder

1 t oregano

 

Stir, then add the rice to the liquid in crockpot. Toss to coat. Cook on high 4 hours or until rice is soft.

 

Here is what I had my rice with:

 

 

Fresh Pico De Gallo

 

2 c diced tomatoes

1/2 small red onion, diced

2 cloves garlic, pressed

juice of 1 or 2 limes

1/2 sea salt

a few pinches black pepper

1/4 c fresh cilantro, chopped

 

Place in a pretty clear glass bowl, toss to coat and enjoy over the Spanish Rice and Refried Beans.

Aunt Cia's Refried Beans

 

In a few T veg broth or water place 1 red or yellow onion, diced

Saute until onion is tender, then add 2 cloves garlic, pressed

Stir and heat for another minute or so. Then add 2 c canned black beans (kidney beans work, too). Mash and turn beans as you heat them, then sprinkle with 1 t salt, 1 rounded T taco seasoning and 1/4 t black pepper.

I loved my Spanish rice, fresh salsa and refried beans. It was tops! Some of my family had greens in place of the salsa, not caring for cilantro like I do.

How Does Your Garden Grow?

I was privileged to learn alot of good things from my Mother as I was growing up. She always made home cooked meals (although not with the understanding of nutrition that I wish she would have), and in summer, we always grew our own food to preserve for winter.

I am so glad that I know how to grow my own food. I am glad that I know how to harvest and preserve the food in ways that provide good foods for winter for my family. This not only helps me to know where my food has come from, but it also helps me to be kind to my husband's wallet.

I grow basic stuff like green beans, corn, tomatoes, onions, red beets, and greens...romaine, kale, spinach, cress, and herbs like dill, basil, cilantro, sage, parsley and oregano. We grow potatoes, peppers and squash. All stuff I can dehydrate, freeze or can for winter months.

Then in the winter, I use them and buy greens and raw veggies and some fruits to make our meals.

I put up peaches, blueberries, raspberries and sometimes cherries in the summer from local orchards and gardeners. This is a huge savings and some of the easiest foods to preserve as there is only the washing and (in the case of peaches) the peeling. We use the fruits in smoothies, oatmeal, wholesome cobblers, crumbles and sorbets.

Just the other day, we got into our garden for the first time this season. We put out some green beans, redbeets, corn (yes, I took a chance at it!), and onions. My daughter did a row of flower seeds, all the while dreaming of the bouquets she will bring for my table this summer.

 



Earlier this spring, I planted some pots of edibles...kale, romaine, dill, garlic chives and some red-tipped lettuce seeds forgotten from last growing season. They are coming up very nicely, and I am dreaming already of the salads and smoothies they will make. Some of the romaine may even find it's way with redbeets, apples, celery, cukes and ginger into a totally delectable wine-colored juice that it's so fabulous both for the body and the tastebuds!



It doesn't take alot of ground to grow food. I know some people who do hydroponics, some people do aeorponics which look like fun. I just do it the old-fashioned, farm girlish way and plant in a piece of earth at the edge of my back yard. My whole family gets out and works in the garden about one evening a week in summer, a good project for us to be involved in together.

 



We have alot of fun dreaming of homemade ketchup, taco soup (which includes corn, green peppers and tomatoes from our garden), vegetable soup (which includes carrots, onions, corn, potatoes, green beans and tomatoes from our garden), and zucchini bread on cold winter days when the snowdrifts cover our sleeping garden.



Then, too is some really, really fun gardening, of which much credit goes to my good friend Judy. Her love of snow-on-the-mountain, shasta daisies, coneflower, and black eyed susans, besides the gorgeous container gardens she has helped me plant over the years has awakened the gardener in me in many ways. I often think of you, dear friend, when I see my flowers. Thank you.



If you don't know how to garden or don't feel that you have the time to garden, don't stress out too badly. It may come later or you may just enjoy going to farmer's market and neighbors who have surplus. I am told that CSA's may be a good option, too for those who don't garden on their own.

Blessings to you.
To health~
Marcia

Breaking the Food Seduction

 

An excellent inspiration for me one morning recently as I did my morning

'treading on the mill' routine. :-)

 

I highly encourage you to take an hour to hear this excellent

teaching on nutrition.

 

To health!

~Marcia

My Favorite Way to Eat Green Beans



I recently added Dr. Fuhrman's new DVD, "Eating Like a Nutritarian" to my library. It is a good one to have as a basic outline of why these foods are good for us and how to use them in cooking. Simple, basic foods like whole grains, many different vegetables, fruits, nuts and seeds. As he was talking, standing in front of produce displays, I had to think again (as I often have since I started eating more plant foods) how COLORFUL these foods are! They seem to beg to be eaten!


Here is a dish I plan to make for my family today:

My Favorite Way to Eat Green Beans

 

Heat 1 c vegetable broth or water in a large skillet.

Add 1 large yellow or red onion

1 or 2 c chopped bella mushrooms

1 c chopped sweet peppers

(red or yellow or orange make this dish colorful)

Stir fry til veggies are crisp/tender.

Add 3 or 4 cloves pressed garlic and stir.

Add 2 qu green beans, 1 T soy sauce (reduced sodium),

and a sprinkle of Adobo (optional).

Toss and cover. Cook on medium, stirring periodically til

beans are desired tenderness.

 

Menu idea:

 

My Favorite Way to Eat Green Beans

A Large Garden Salad

Baked Sweet Potatoes topped with Almond Cream

(recipe following)

 

 Smoked Paprika Almond Cream

1 cup raw almonds

(I would soak them a few hr first)
1 1/4 tsp smoked paprika
1 clove garlic crushed
3 tbsp fresh squeezed lemon juice
1/2 cup filtered water
2 tbsp olive oil
1/2 tsp celtic sea salt
optional; pinch of cayenne pepper

Method
Combine above ingredients in blender and combine til creamy and smooth,

adding 1-2 tbsp additional water for consistency only if needed.

 



Mediterranean Burgers

I learned from several sources a valuable tip that I pass along to you, my friends:

Don't just remove (addiction producing foods such as excessive amounts of meats, dairy, sugar, oil and salt) but replace it with something better. This way, you still feel like you are getting some of the foods you once enjoyed, only with more nutrition while not feeding addictions. (more about this coming later)

One thing I have learned to make (in several versions, more of which I will post in future) is bean burgers. These lovely wonders are a good way to serve plant-based protein to our families.

 



 

Mediterranean Burgers

 

In a few T. vegetable broth or water, saute 

1 large onion

When onion is half tender, add

1 c. finely diced mushrooms

1 c finely diced peppers

Saute until veggies are tender, then add

3 cloves pressed garlic

Stir and saute another minute.

Add 1 quart chickpeas
(I can my own; if using store bought ones, drain and rinse first)

Smash beans lightly with back of turner or a fork.

Add:

1 T dried dill weed

1 T salt (optional or as desired)

1 t black pepper

1 T ground fennel seeds

1 t ground chipotle pepper (optional)

Stir and heat through.

Scrape bean mixture into a mixing bowl.

Add 2 cups rolled oats and 1 c. Kalamata olives.

Let sit 1/2 hr or more til oats have absorbed liquid and mixture has cooled.

Form into 8 or 9 large balls. Dredge with whole grain flour, pressing lightly as you dredge.

Spray a heated frying pan with olive oil, place burgers onto pan, flattening them with the

palm of your hand. Turn after a few minutes and fry til crispy.

 

Enjoy as you would a meat burger. These are great with organic dill relish,

sliced tomatoes, hummus (in place of mayo), green leaves of lettuce,

whole grain sandwich thins, sliced onion, and ketchup and mustard.

 



Top O' the Morning to You...



Eating for health means we choose foods that are high on the nutrition scale as many places as we can each day. One way I like to increase my intake of greens, which are about the highest on the list of nutrient dense foods, is by having a green smoothie. There are myriads of recipes out there for these green wonders, and you can experiment with what fruits you like best in smoothies. Here is my present favorite green smoothie recipe, inspired by some friends our family visited in Oklahoma this winter (they had kale growing in their greenhouse in January!):

 

Heather and Holly's Green Smoothie

 

Into a VitaMix or powerful blender place:

1 rounded T orange/pineapple juice concentrate

3 c filtered water

2 frozen banana halves

Then lightly pack roughly chopped kale leaves into the blender jar

Blend til smooth.

Add:

1 c frozen strawberries

1 c frozen mango

 

Blend til smooth. Enjoy a pint now and refrigerate the rest in pint jars til later

(up to 3 days, if it lasts that long!)

 

I usually have this first thing in the morning, then I go do my exercise, then I have a

protein smoothie after my exercise and shower

 (usually while giving spelling words to the boy! and blogging)