Our adventures continue as we learn about new foods and healthier alternatives in our daily baking & cooking. Come join us in keeping our families healthy and happy!
May 4, 2012
May 1, 2012
Veggie Sandwich Supreme
2 1/2 cups sprouted garbanzo beans
(chickpeas) OR canned garbanzos, drained and rinsed
4 large eggs
1/2 tsp. fine-grain sea salt
1/3 cup chopped fresh cilantro
1/2 cup onion, chopped (red or green onion preferable)
1/4 cup red bell pepper, diced
4 large eggs
1/2 tsp. fine-grain sea salt
1/3 cup chopped fresh cilantro
1/2 cup onion, chopped (red or green onion preferable)
1/4 cup red bell pepper, diced
1/4 tsp. lime zest
1 cup toasted (whole-grain) bread crumbs
1 tablespoon extra-virgin olive oil
If you are using sprouted garbanzos, steam them until just
tender, about 10 minutes. Most of you will be using canned beans, so jump right
in and combine the garbanzos, eggs, and salt in a food processor. Puree until
the mixture is the consistency of a very thick, slightly chunky hummus. Pour
into a mixing bowl and stir in the cilantro, onion, pepper, and zest. Add the
breadcrumbs, stir, and let sit for a couple of minutes so the crumbs can absorb
some of the moisture. At this point, you should have a moist mixture that you
can easily form into twelve 1 1/2-inch-thick patties. You can always add more
bread crumbs a bit at a time to firm up the dough if need be. Conversely, a bit
of water or more egg can be used to moisten the batter.Heat the oil in a heavy skillet over medium low, add 4 patties,
cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Turn up
the heat if there is no browning after 10 minutes. Flip the patties and cook
the second side for 7 minutes, or until golden. Remove from the skillet and
cool on a wire rack while you cook the remaining patties. Carefully cut each
patty in half, insert your favorite fillings, and enjoy immediately.1 cup toasted (whole-grain) bread crumbs
1 tablespoon extra-virgin olive oil
Makes 12 mini burgers.
http://www.101cookbooks.com
I LOVED mine with thinly sliced avacados, tomatoes, cucumbers as well as sprouts, spinach leaf and I toasted a piece of bread and used a cup to cut it into a round piece of toast and put that in the center with a piece of monterey jack cheese. Sprinkle some freshly ground pepper and sea salt on top of the tomato and enjoy
Apr 30, 2012
Greek Salad
This is a family favorite and so fresh tasting. We just realized it wasn't on here, so I'm putting it on, but you can play with the amounts as desired. Just chop everything into bite-sized pieces.
Onions (love red onions best)
Peppers (colorful is best)
Cucumber
Tomatoes
Olives (opt.)
Feta cheese!
splash apple cider vinegar
splash extra-virgin olive oil
small dash garlic powder
dash salt
Throw everything together. :) Best eaten sooner than later.
Onions (love red onions best)
Peppers (colorful is best)
Cucumber
Tomatoes
Olives (opt.)
Feta cheese!
splash apple cider vinegar
splash extra-virgin olive oil
small dash garlic powder
dash salt
Throw everything together. :) Best eaten sooner than later.
Apr 18, 2012
New Food Adventures: Barley
So, who has had barley before? In something other than a soup....?
Well, here's a simple breakdown of some nutritional information and then some basic ways to try adding it into your typical meals.
Benefits:
When it comes to choosing high-fiber grains, barley is a winner. Why? Because even if it is refined and processed (ie: pearl barley, barely flakes or barley flour), it is one grain that has fiber found in all parts of the grain, regardless of whether or not the bran layer is removed.
And fiber will help regulate all sorts of things to begin helping your body take care of itself better....
A 1/2-cup serving of pearl barley contains 3 grams of fiber. In comparison, a 1/2-cup serving of brown rice contains 1.75 grams of fiber, and a 1/2-cup serving of white rice contains less that one gram of fiber. Here is a Fiber chart comparison for you visual folk out there.
It's also a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.
Eating/Cooking Barley:
Honestly, it's so versatile, you can substitute it for lots of things, but the best way for me is to cook it in chicken broth and add a touch of butter at the end (with parmesan is delicious too!). I pressure cook it because it does take a long time to cook and I forget to presoak it overnight (like you would dry beans).
Note: Because whole grain barley retains most of the outer bran layer, the kernels tend to absorb less liquid during the cooking process. It may be necessary to pour off any remaining liquid after 50 to 55 minutes of cooking time. Compared to pearl barley, whole grain barley tends to be chewier in texture and produces a more robust flavor.
And, like other grains, it's best to store in the fridge or freeze to best maintain the grain's nutrients.
Other ideas:
here's a website with tons of barley recipes to try: http://www.barleyfoods.org/recipes.html
Well, here's a simple breakdown of some nutritional information and then some basic ways to try adding it into your typical meals.
Benefits:
When it comes to choosing high-fiber grains, barley is a winner. Why? Because even if it is refined and processed (ie: pearl barley, barely flakes or barley flour), it is one grain that has fiber found in all parts of the grain, regardless of whether or not the bran layer is removed.
And fiber will help regulate all sorts of things to begin helping your body take care of itself better....
A 1/2-cup serving of pearl barley contains 3 grams of fiber. In comparison, a 1/2-cup serving of brown rice contains 1.75 grams of fiber, and a 1/2-cup serving of white rice contains less that one gram of fiber. Here is a Fiber chart comparison for you visual folk out there.
| Food | Fiber Content in Grams |
|---|---|
| Oatmeal, 1 cup | 3.98 |
| Whole wheat bread, 1 slice | 2 |
| Whole wheat spaghetti, 1 cup | 6.3 |
| Brown rice, 1 cup | 3.5 |
| Barley, 1 cup | 13.6 |
| Buckwheat, 1 cup | 4.54 |
| Rye, 1/3 cup | 8.22 |
| Corn, 1 cup | 4.6 |
| Apple, 1 medium with skin | 5.0 |
| Banana, 1 medium | 4.0 |
| Blueberries, 1 cup | 3.92 |
| Orange, 1 large | 4.42 |
| Pear, 1 large | 5.02 |
| Prunes, 1/4 cup | 3.02 |
| Strawberries, 1 cup | 3.82 |
| Raspberries, 1 cup | 8.36 |
It's also a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.
Eating/Cooking Barley:
Honestly, it's so versatile, you can substitute it for lots of things, but the best way for me is to cook it in chicken broth and add a touch of butter at the end (with parmesan is delicious too!). I pressure cook it because it does take a long time to cook and I forget to presoak it overnight (like you would dry beans).
To cook pearl
barley: In medium saucepan with lid, bring 3 cups water to a boil. Add
1 cup pearl barley and return to boil. Reduce heat to low, cover and cook 45
minutes or until barley is tender and liquid is absorbed. Makes about 3 to
3-1/2 cups.
In a crock pot or slow
cooker: Place 2-1/2 cups boiling water, 1 cup pearl barley and 1/2
teaspoon salt in crock pot or slow cooker. Cover and cook on HIGH for
approximately 1 hour and 45 minutes.
To cook whole grain ("hulled"/"Hullless") barley
kernels: In medium saucepan with lid, bring 3 cups water to a boil.
Add 1 cup whole grain barley kernels and return to boil. Reduce heat to low,
cover and cook about 50 to 55 minutes. Makes about 3 cups. Note: Because whole grain barley retains most of the outer bran layer, the kernels tend to absorb less liquid during the cooking process. It may be necessary to pour off any remaining liquid after 50 to 55 minutes of cooking time. Compared to pearl barley, whole grain barley tends to be chewier in texture and produces a more robust flavor.
And, like other grains, it's best to store in the fridge or freeze to best maintain the grain's nutrients.
Other ideas:
• Cook up a batch of pearl barley and add to prepared soups, stews, casseroles and salads for an extra shot of flavor, texture and fiber.
• For a heart-healthy change of pace, serve your favorite stir-fry, stroganoff or curry over a bed of steaming hot pearl barley.here's a website with tons of barley recipes to try: http://www.barleyfoods.org/recipes.html
Honey Lime Fruit Salad
 |
| Here is an easy way to just add a nice fresh "zing" to fruit without all the loaded down whip cream and other unnecessaries.... And really, any fruit will do, but this an example |
The fresh kicker:
Zest from one lime, (about 1 T)
2 T honey
1 t. poppy seeds (opt.)
Add any fruit you like:
pineapple
oranges
kiwi
grapes
strawberries
bananas
...etc.
Combine the fruit in a medium-large serving bowl. Add the lime zest and poppy seeds, if using, and gently toss. Drizzle the honey over the fruit and again, gently mix until the fruit is evenly coated with the honey. Serve.
Similar to two of our favorites:
Charise's Fruit Salad
Coconut Cinnamon Fruit Salad
*Note: This fruit salad is best served right away (or at least within an hour of making) because the strawberries tend to stain the light colored fruit. It doesn’t affect the taste at all but is a slight bummer for presentation. And this was adapted from www.sixsistersstuff.com.
Cinnamon Coconut Fruit Salad
 |
| Super simple salad, without extras... |
bananas
oranges
a little orange juice (just squeeze a few slices)
coconut
cinnamon
That's it. Mix it all together. Nothing fantastically over-the-top, but a great healthy good variation to brighter your table and tastebuds.
Apr 6, 2012
Mac-Quinoa N' Cheese
This is a great base casserole recipe. I like it as it is, with peas and topped with taco sauce. Or with corn and beans with chili powder and stuff for a more Southwestern flare. The eggs and cheese really help, so don't omit those.
1 1/2 c quinoa, rinsed and drained
1 1/2 c quinoa, rinsed and drained
Veggies
of your choice (optional)
good
pinch of salt
a
few grinds of seasoning salt
2
cloves garlic, minced
2
large eggs
1
c milk
1
1/2 c grated Cheddar cheese (more for MAc-type, less for simple casserole)
Optional-
Crushed Red Pepper, Panko Bread
crumbs for topping
Toppings
(optional)- salsa, hot sauce, sour cream, scallions
1. Lightly saute any veggies you would like in
this dish. (unless throwing in corn or peas, etc.)
2.Cook quinoa to packaged instructions until
fully cooked (in chicken broth if desired, but not essential).
3. Preheat oven to 350 F. Coat 13x9 inch dish(
or 8 individual ramekins) with cooking spray.Whisk together eggs and milk in
large bowl. Fold in quinoa mixture and cheese. Stir very well and let some of
the cheese melt. Transfer to prepared baking dish and if using Panko Crumbs or
Bread crumbs add now and bake 30-35 mins, until bread crumbs are browned.
I normally like to do it in my cast iron skillet.
The two most basic variations I like...
Southwestern: 1 c cheese only. Black beans, corn, cumin or chili powder and topped with salsa or sour cream
Mac N' Cheese: full amt of cheese plus more for top if desired with peas (or other veggie). Topped with taco sauce.
*original recipe from http://aroundthetableri.blogspot.com/2012/02/cheesy-quinoa-mac-cheese.html as Mac and Cheese
Gyro Pita Sandwiches
So this is a family favorite and I'm sure we may do slight things differently, but I realize it's not on here, so I'm typing the basic idea up. You play with portions, because it's a sandwich and isn't picky when it comes to that.
Pita Pockets
Lamb (I use pork semi-thawed so I can slice into super thin strips before it gets too difficult to do that)
colorful peppers, chopped
tomatoes, diced
onions, chopped (white, purple, green, w/e your preference)
English Cumcumbers (or the cheap kind, but those you for sure have to peel first)
plain yourt and/or sour cream (I do hald and half)
garlic
salt
olive oil
greek seasoning (we use the yellow cylinder and it's a great meat flavoring for other things, so you'll use it. Or you can try homemade if you want--I haven't yet)
1. Slice up meat and cook it in some oil with lots of greek seasoning, until done.
2. Make Tzatziki Sauce: Cut cumcumbers in half and deseed. Then shred and squeeze out excess water. Add salt and let sit for at least a half hour to keep getting the excess water out. Frequently squeeze and drain. Then add sour cream/yogurt and a dash of garlic powder. I usually do about 2 cups with about 1 cucumber per cup (so 2 total). But more or less if fine. Add a dash or olive oil if desired.
3. Cut up other veggies and place them in seperate bowls so people can compile their own sandwiches as desired.
4. Warm up pita pockets right before stuffing. My mom puts a little oil in a pan and warms them up in it with some extra greek seasoning--heavenly, but a little more work if you're up to it.
5. Stuff to heart's content. Typically meat first, then veggies, then tzatziki sauce--plenty (that makes it!).
---
Typical Greek Flavors: oregano, mint, thyme, basil, marjoram, onion, garlic
see post of ethnic flavors: http://2nourishyourbody.blogspot.com/2010/11/list-of-ethnic-flavors-which-herbs-are.html
Pita Pockets
Lamb (I use pork semi-thawed so I can slice into super thin strips before it gets too difficult to do that)
colorful peppers, chopped
tomatoes, diced
onions, chopped (white, purple, green, w/e your preference)
English Cumcumbers (or the cheap kind, but those you for sure have to peel first)
plain yourt and/or sour cream (I do hald and half)
garlic
salt
olive oil
greek seasoning (we use the yellow cylinder and it's a great meat flavoring for other things, so you'll use it. Or you can try homemade if you want--I haven't yet)
1. Slice up meat and cook it in some oil with lots of greek seasoning, until done.
2. Make Tzatziki Sauce: Cut cumcumbers in half and deseed. Then shred and squeeze out excess water. Add salt and let sit for at least a half hour to keep getting the excess water out. Frequently squeeze and drain. Then add sour cream/yogurt and a dash of garlic powder. I usually do about 2 cups with about 1 cucumber per cup (so 2 total). But more or less if fine. Add a dash or olive oil if desired.
3. Cut up other veggies and place them in seperate bowls so people can compile their own sandwiches as desired.
4. Warm up pita pockets right before stuffing. My mom puts a little oil in a pan and warms them up in it with some extra greek seasoning--heavenly, but a little more work if you're up to it.
5. Stuff to heart's content. Typically meat first, then veggies, then tzatziki sauce--plenty (that makes it!).
---
Typical Greek Flavors: oregano, mint, thyme, basil, marjoram, onion, garlic
see post of ethnic flavors: http://2nourishyourbody.blogspot.com/2010/11/list-of-ethnic-flavors-which-herbs-are.html
Perfect Pocket Pitas--with little effort!
Holy Cow! I cannot tell you how awesomely these pitas puffed up into a pocket! I mean look...this is my photo.... Wow! I can't say it's the best flavor to eat the next day, because it's not super soft and pliable like most store-bought white flour things would be--but it's not bad, not bad at all!
After I made these I just had to call someone over to share it with. But alas, hubby at work late and neighbor MIA (busy away from home). So...I ate this--no, savored it as a gyro. Soooo yummy, I finally think I made it like my Mom (but with homemade pitas this time).
So it's super easy! Just use the no-knead recipe! If you're familiar with it, just use this summary from that post I pasted here:
Pita
|
--
|
Fist size, 1/8”
|
0
|
500
|
5-7
|
Stone
|
no
|
keep cooked pitas in towel
|
If you're not, you should read the post anyway, but here's a summary of the basic idea:
Base Recipe (I'd 1/4 or 1/2 the recipe if you just want to make a few)
3 c. warm water
1 1/2 T yeast (I only use 1 T, which is fine for
longer dough raising)1 1/2 T salt (not needed: I only use 1 T)
6 1/2 c. flour (I use half white, half wheat and 1T of vital wheat gluten per cup wheat flour)
opt. flax seeds, ground (I used about 1/4 to 1/2 cup and maybe took out a tid bit of flour)
Mix it all together in large glass or ceramic bowl and cover with towel. Let sit for up to 12 hours. Then preheat oven to 500 and take out fist sizes of dough and roll 1/8th in. thin circles. Place on hot stone and cook 5-7 minutes until puffed to perfection. When you take them out, leave them in a towel in the microwave, to keep them moist and soft and warm. Then cut and stuff!
Now try our gyros recipe!
Apr 4, 2012
Garlic Parmesan Kale Salad
This salad sounds super simple and nothing great, but everyone has loved it. And it's a great way to get in a powerhouse of a veggie like kale, and to change things up a bit with your salad routine.
1 bunch fresh kale (sliced in super small tiny strips)
2 slices country bread toasted & fine crumbs in blender
1 garlic clove minced 1/4 salt 3 T olive oil
1/4 fresh parmesan cheese grated
1/4 c fresh lemon juice
black pepper & red pepper flakes to taste
Put thinly sliced kale in a bowl.
Combine ingredients, except crumbs, and mix into kale thoroughly.
Let that sit for few minutes and then add crumbs at last minute on top.
*Mom loves this salad and said she got it from our cousin Lindsay.
1 bunch fresh kale (sliced in super small tiny strips)
2 slices country bread toasted & fine crumbs in blender
1 garlic clove minced 1/4 salt 3 T olive oil
1/4 fresh parmesan cheese grated
1/4 c fresh lemon juice
black pepper & red pepper flakes to taste
Put thinly sliced kale in a bowl.
Combine ingredients, except crumbs, and mix into kale thoroughly.
Let that sit for few minutes and then add crumbs at last minute on top.
 |
| yes...those are chex from the bottom of the cereal box, because I was out of breadcrumbs and it still tasted great. |
*Mom loves this salad and said she got it from our cousin Lindsay.
Mar 13, 2012
Sausage n' Kale Fettuccine
This is a super simple easy way to make and eat pasta with boosted nutrition from the kale--if you're looking for a recipe to try out kale on.
3 T olive oil
1 lb ground sausage
1/2 lb kale, stems removed and leaves chopped
1/2 lb fettuccine
2/3 c chicken broth
1/2 c Parmesan or Feta Cheese
1 c mushrooms, chopped (opt.)
Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then cook sausage, breaking up any lumps with a spoon, until browned, 5 to 7 minutes.
Meanwhile, blanch kale in a 6-quart pot of boiling salted water, uncovered, 5 minutes.
Remove kale with a large sieve and set aside, but keep the water in the pot--to preserve nutrients fro kale.
Return cooking water in pot to a boil, then cook pasta in boiling water, uncovered, until al dente. Reserve 1 cup pasta-cooking water, then drain pasta in a colander.
While pasta cooks, add kale to sausage in skillet and sauté, stirring frequently, until just tender, about 5 minutes. (add mushrooms to sautee too, if desired)
Add broth, stirring and scraping up any brown bits from bottom of skillet, then add pasta and 1/2 cup reserved cooking water to skillet, tossing until combined.
Stir in cheese and thin with additional cooking water if desired.
**I love eating this with the mushrooms, but some may not like mushrooms. This is a simple dish, but you could add milk with chicken buillon at the end, instead of the chicken broth, if you want more of a creamy feel. Or even cerate a white sauce on the side and then add that in....it'd be great that way too, but it's so simple if you need a quick nutritional pasta dish that's more than just noodles and cream sauce.
*originally from epicurious.com
Charise's FAVORITE Fruit Salad
3 c Honeydew melon, small chunks
1 c Marion berries (frozen- sold at Costco)
1 c Strawberries (frozen or fresh)
1/2 c Apples, peeled and diced
1/2 c Blueberries
1/2 c Grapes
1 c Plain Yogurt or Kefir
Sauce: 1 orange- juiced, 1/2 cup rapadura (organic whole cane sugar), and 1 tsp. pure vanilla extract.
I blend the freshly juiced orange and the rapadura (brown sugar) together over med. heat until the sugar dissolves completely--or just use maple syrup as a substitute. I then add the vanilla after taking it off the heat. Cool completely if the fruit is all thawed out. If you still have frozen fruit, I pour the warm sauce over it and stir the fruit and sauce all together. Right before serving, add 1 cup of a good rich plain yogurt or Kefir and stir it all together. DELICIOUS and healthy fruit salad...here I come!
1 c Marion berries (frozen- sold at Costco)
1 c Strawberries (frozen or fresh)
1/2 c Apples, peeled and diced
1/2 c Blueberries
1/2 c Grapes
1 c Plain Yogurt or Kefir
Sauce: 1 orange- juiced, 1/2 cup rapadura (organic whole cane sugar), and 1 tsp. pure vanilla extract.
I blend the freshly juiced orange and the rapadura (brown sugar) together over med. heat until the sugar dissolves completely--or just use maple syrup as a substitute. I then add the vanilla after taking it off the heat. Cool completely if the fruit is all thawed out. If you still have frozen fruit, I pour the warm sauce over it and stir the fruit and sauce all together. Right before serving, add 1 cup of a good rich plain yogurt or Kefir and stir it all together. DELICIOUS and healthy fruit salad...here I come!
Chicken Cordon Blue Casserole
6-8 Chicken Breasts, washed and pat dry
1 pkg. Bacon, fried and crumbled
3 cups Rice, cooked
1 lg. Yellow Onion, diced
3 stalks Celery
1 1/2 cups mozzarella
2 cups Spaghetti Sauce
Garlic & Herb bread crumbs
1 Egg
Salt
Pepper
After cooking the bacon, remove bacon slices to a paper towel and crumble it. Set aside.
Sautee the onions and celery in about 1/2 the bacon fat. Set aside.
Beat the egg and drench each chicken breast in the egg followed by the bread crumbs. Set aside.
Combine the vegetable, rice, cheese, crumbled bacon pieces and salt and pepper. Spread mixture into a 9x13" casserole dish and place chicken on top. Spread the Spaghetti Sauce all over the top of the chicken and rice combination. Bake at 350 for about 30 minutes.
Recipe by: Charise Cooley
1 pkg. Bacon, fried and crumbled
3 cups Rice, cooked
1 lg. Yellow Onion, diced
3 stalks Celery
1 1/2 cups mozzarella
2 cups Spaghetti Sauce
Garlic & Herb bread crumbs
1 Egg
Salt
Pepper
After cooking the bacon, remove bacon slices to a paper towel and crumble it. Set aside.
Sautee the onions and celery in about 1/2 the bacon fat. Set aside.
Beat the egg and drench each chicken breast in the egg followed by the bread crumbs. Set aside.
Combine the vegetable, rice, cheese, crumbled bacon pieces and salt and pepper. Spread mixture into a 9x13" casserole dish and place chicken on top. Spread the Spaghetti Sauce all over the top of the chicken and rice combination. Bake at 350 for about 30 minutes.
Recipe by: Charise Cooley
Mar 12, 2012
New Food Adventure: Kale
Kale is a leafy green vegetable that belongs to the Brassica family, a group of
vegetables including cabbage, collards, and Brussels sprouts.
There are several varieties of kale; these include curly kale, ornamental kale, and dinosaur (or Lacinato or Tuscan) kale, all of which differ in taste, texture, and appearance. The scientific name for kale is Brassica oleracea.
Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities.
Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy. Its leaves may either be green, white, or purple and its stalks coalesce to form a loosely knit head. Ornamental kale has a more mellow flavor and tender texture.
Dinosaur kale is the common name for the kale variety known as Lacinato or Tuscan kale. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.
It's nutrient richness stands out in three particular areas: (mostly vitamins K, A, and C)
(1) antioxidant nutrients
(2) anti-inflammatory nutrients
(3) anti-cancer nutrients
Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavor from kale is to cook it properly. We recommend Healthy Steaming kale for 5 minutes. To ensure quick and even cooking cut the leaves into 1/2" slices and the stems into 1/4" lengths. Let them sit for at least 5 minutes to enhance their health-promoting qualities before steaming. See our Healthiest Way of Cooking Kale in the How to Enjoy section below.
To get the most health benefits from kale, let sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration.
Cooking: Best to Steam Kale
Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability--just not as much.
Zuppa Tuscana soup
Sausage Kale Fettuccine (my favorite--I also like it with lemon chicken in place of sausage)
Spicy Parmesan Green Beans and Kale
Garlic Parmesan Kale Salad
Kale Slaw
*info from WHfood.com
There are several varieties of kale; these include curly kale, ornamental kale, and dinosaur (or Lacinato or Tuscan) kale, all of which differ in taste, texture, and appearance. The scientific name for kale is Brassica oleracea.
Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities.
Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy. Its leaves may either be green, white, or purple and its stalks coalesce to form a loosely knit head. Ornamental kale has a more mellow flavor and tender texture.
Dinosaur kale is the common name for the kale variety known as Lacinato or Tuscan kale. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.
It's nutrient richness stands out in three particular areas: (mostly vitamins K, A, and C)
(1) antioxidant nutrients
(2) anti-inflammatory nutrients
(3) anti-cancer nutrients
Recommendations
You'll want to include kale as one of the cruciferous vegetables you eat on a
regular basis if you want to receive the fantastic health benefits provided by
the cruciferous vegetable family. At a minimum, include cruciferous vegetables
as part of your diet 2-3 times per week, and make the serving size at least
1-1/2 cups. Even better from a health standpoint, enjoy kale and other
vegetables from the cruciferous vegetable group 4-5 times per week, and increase
your serving size to 2 cups.
Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavor from kale is to cook it properly. We recommend Healthy Steaming kale for 5 minutes. To ensure quick and even cooking cut the leaves into 1/2" slices and the stems into 1/4" lengths. Let them sit for at least 5 minutes to enhance their health-promoting qualities before steaming. See our Healthiest Way of Cooking Kale in the How to Enjoy section below.
Nutrient%Daily Value
vitamin K1327.6%
vitamin A354.1%
vitamin C88.8%
manganese27%
fiber10.4%
copper10%
tryptophan9.3%
calcium9.3%
potassium8.4%
iron6.5%
magnesium5.8%
vitamin E5.5%
omega-3
fats5.4%
vitamin
B25.2%
protein4.9%
vitamin
B14.6%
folate4.2%
phosphorus3.6%
vitamin
B33.2%
Calories
(36)2%
Tips for Preparing Kale
Rinse kale leaves under cold running water. Chop leaf portion into 1/2"
slices and the stems into 1/4" lengths for quick and even cooking.
To get the most health benefits from kale, let sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration.
Cooking: Best to Steam Kale
Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability--just not as much.
A Few Quick Serving Ideas
- Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
- Combine chopped kale, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.
Zuppa Tuscana soup
Sausage Kale Fettuccine (my favorite--I also like it with lemon chicken in place of sausage)
Spicy Parmesan Green Beans and Kale
Garlic Parmesan Kale Salad
Kale Slaw
*info from WHfood.com
Salad Greens Nutritional Comparison
Ever wondered which greens are really more "green" and optimal for boosting your nutrition? Or ever tried kale or swiss chard?
First let's look at the basic lettuce types, then we'll delve into other "Greens" that are more powerhouses.
As a general rule, the darker green the leaves, the greater the nutritional value of lettuce.
The result in compating the greens is that iceberg gives you squat in comparison to other types of lettuce, so go have fun and try other greens. Mix it up a bit. :)
Nutritional Comparison of Salad Greens Based on a 1 Cup Serving
Now let's discover more about other real DARK Greens that are huge boosts:
Dark leafy greens are rich in vitamins A (from beta-carotene) and vitamin C, they are also good sources of calcium and and magnesium, iron, and folic acid. Greens also contain lutein and zeaxanthin, which are believed to help protect against cataracts and macular degeneration.
(So don't throw away some of these if you can find ways to cook/eat them...)
Collard Greens
One of the milder of the sturdy greens, collards are an excellent source of folate, vitamin C and beta-carotene. Collards are especially high in calcium.
Bok Choy
Bok Choy is a Chinese variety of cabbages. It is an excellent source of vitamin C, beta-carotene and iron, as well as a good source of folate, vitamin B6 and calcium. Avoid buying bok choy that has brown spots on it, because it indicates some flavor has been lost.
Kale
While sweet following a light frost, kale generally has a stronger flavor than collard greens and can be quite coarse and peppery when raw. To ensure a milder texture and flavor, choose smaller kale leaves and cook them until tender. In addition to being an excellent source of vitamin C and beta-carotene, kale is also a good source of iron, vitamin B6, lutein and zeaxanthin.
Mustard Greens
Mustard greens have an even stronger flavor than kale, but milder varieties are grown in Asia and are sometimes available in the United States. They taste best when they are six to 12-inches long and have no seeds.
Swiss Chard
Swiss chard is an excellent source of vitamin E, a nutrient that is usually only found in high-fat foods. It is also high in potassium, magnesium, vitamin C and beta-carotene. To preserve its crispness and sweetness, be sure to keep it chilled.
Spinach
Spinach is mild enough to be enjoyed both raw and cooked and contains carotenoids such as beta-carotene, lutein and zeaxanthin. Besides carotenoids, spinach is higher in folate than other greens. Cooking the spinach with a small amount of fat, such as olive oil, will enhance the availability of these nutrients.
Beat Greens
Rich in beta-carotene, vitamin C, iron and calcium, beet greens are often more nutritious than beets (with one exception: Beets are higher in folate). They are best for eating when young and tender.
Turnip Greens
The leafy tops of turnips are one of the bitterest greens available, so they are not often eaten raw. Like beet greens, they are best for eating when they are quite young. Although both turnips and turnip greens are nutritious, the best source of vitamins and minerals is the greens, which are high in vitamin C, beta-carotene and folate.
*greens info from bellybytes.com
First let's look at the basic lettuce types, then we'll delve into other "Greens" that are more powerhouses.
As a general rule, the darker green the leaves, the greater the nutritional value of lettuce.
The result in compating the greens is that iceberg gives you squat in comparison to other types of lettuce, so go have fun and try other greens. Mix it up a bit. :)
Nutritional Comparison of Salad Greens Based on a 1 Cup Serving
| Salad Greens | Calories | Vit A (IU) | Vit C(Mg) | Calcium (Mg) | Potassium (Mg) |
| Romaine | 8 | 1456 | 13 | 20 | 65 |
| Leaf Lettuce | 10 | 1064 | 10 | 38 | 148 |
| Butterhead (Bib and Boston) | 7 | 534 | 4 | 18 | 141 |
| Arugula | 5 | 480 | 3 | 32 | 74 |
| Mixed Greens | 9 | 1495 | 9 | 30 | 174 |
| Baby Spinach | 7 | 1200 | 8 | 20 | – |
| Iceberg | 7 | 182 | 2 | 10 | 87 |
Now let's discover more about other real DARK Greens that are huge boosts:
Dark leafy greens are rich in vitamins A (from beta-carotene) and vitamin C, they are also good sources of calcium and and magnesium, iron, and folic acid. Greens also contain lutein and zeaxanthin, which are believed to help protect against cataracts and macular degeneration.
(So don't throw away some of these if you can find ways to cook/eat them...)
Collard Greens
One of the milder of the sturdy greens, collards are an excellent source of folate, vitamin C and beta-carotene. Collards are especially high in calcium.
Bok Choy
Bok Choy is a Chinese variety of cabbages. It is an excellent source of vitamin C, beta-carotene and iron, as well as a good source of folate, vitamin B6 and calcium. Avoid buying bok choy that has brown spots on it, because it indicates some flavor has been lost.
Kale
While sweet following a light frost, kale generally has a stronger flavor than collard greens and can be quite coarse and peppery when raw. To ensure a milder texture and flavor, choose smaller kale leaves and cook them until tender. In addition to being an excellent source of vitamin C and beta-carotene, kale is also a good source of iron, vitamin B6, lutein and zeaxanthin.
Mustard Greens
Mustard greens have an even stronger flavor than kale, but milder varieties are grown in Asia and are sometimes available in the United States. They taste best when they are six to 12-inches long and have no seeds.
Swiss Chard
Swiss chard is an excellent source of vitamin E, a nutrient that is usually only found in high-fat foods. It is also high in potassium, magnesium, vitamin C and beta-carotene. To preserve its crispness and sweetness, be sure to keep it chilled.
Spinach
Spinach is mild enough to be enjoyed both raw and cooked and contains carotenoids such as beta-carotene, lutein and zeaxanthin. Besides carotenoids, spinach is higher in folate than other greens. Cooking the spinach with a small amount of fat, such as olive oil, will enhance the availability of these nutrients.
Beat Greens
Rich in beta-carotene, vitamin C, iron and calcium, beet greens are often more nutritious than beets (with one exception: Beets are higher in folate). They are best for eating when young and tender.
Turnip Greens
The leafy tops of turnips are one of the bitterest greens available, so they are not often eaten raw. Like beet greens, they are best for eating when they are quite young. Although both turnips and turnip greens are nutritious, the best source of vitamins and minerals is the greens, which are high in vitamin C, beta-carotene and folate.
*greens info from bellybytes.com
Bell Peppers: Nutritional Value
Bell Peppers are members of the nightshade family, which also includes potatoes,
tomatoes and eggplant.
Sweet peppers are plump, bell-shaped vegetables featuring either three or four lobes.
Green and purple peppers have a slightly bitter flavor, while the red, orange and yellows are sweeter and almost fruity. But the longer they can ripen on the vine, the more antioxidants they will have (many green bell peppers you buy at the store are picked early and may have turned into another color if they had been left to ripen longer on the vine).
But as with anything cooked with heat, nutritional value starts to decline as you cook it. So raw is best, but you'll still get
Although peppers are available throughout the year, they are most abundant and tasty during the summer and early fall months.
The bell pepper is an excellent source of anitoxidants, including cartenoids, vitamin C and vitamin E. The level of vitamin C is at 117 milligrams per cup. (That's more than twice the amount of vitamin C found in a typical orange.)
*nutritional info from whfoods.com
Sweet peppers are plump, bell-shaped vegetables featuring either three or four lobes.
Green and purple peppers have a slightly bitter flavor, while the red, orange and yellows are sweeter and almost fruity. But the longer they can ripen on the vine, the more antioxidants they will have (many green bell peppers you buy at the store are picked early and may have turned into another color if they had been left to ripen longer on the vine).
But as with anything cooked with heat, nutritional value starts to decline as you cook it. So raw is best, but you'll still get
Although peppers are available throughout the year, they are most abundant and tasty during the summer and early fall months.
The bell pepper is an excellent source of anitoxidants, including cartenoids, vitamin C and vitamin E. The level of vitamin C is at 117 milligrams per cup. (That's more than twice the amount of vitamin C found in a typical orange.)
Nutrients in 1 cup, raw bell pepper%Daily Value
vitamin C195.8%
vitamin A57.6%
vitamin
B613.5%
folate10.5%
fiber7.4%
vitamin E7.2%
molybdenum6.1%
vitamin K5.6%
potassium5.5%
manganese5%
vitamin B24.7%
vitamin B24.7%
vitamin
B34.5%
vitamin
B13.3%
tryptophan3.1%
vitamin
B52.8%
magnesium2.7%
A Few Quick Serving Ideas
- Add finely chopped bell peppers to tuna or chicken salad.
- After Healthy Sautéeing chopped peppers, celery and onions, combine with tofu, chicken or seafood to make a simple Louisiana Creole dish.
- Purée roasted and peeled peppers with Healthy Sautéed onions and zucchini to make a deliciously refreshing soup that can be served hot or cold.
- Bell peppers are one of the best vegetables to serve in a crudité platter since not only do they add a brilliant splash of color, but their texture is also the perfect crunchy complement for dips.
*nutritional info from whfoods.com
Mar 1, 2012
English Muffin Bread
So I think this recipe tastes really similar to English Muffins (and this is the third recipe I've tried).
This recipe is pretty much the Artisan Bread in 5 Minutes recipe, which I adore and use constantly--but this one has my own tweaks and the porportions vary slightly.
However, the best part is that I rarely measure the yeast and salt exactly and it comes out fine still--same with Artisan bread. And there's no kneading or real effort involved at all. Just mix and let sit.
2 3/4 c warm water
1 1/2 T yeast
1 T salt
1 1/2 T sugar
5 1/2 c flour (I use half white, half wheat and add 3 T vital wheat gluten also for fluffiness)
1. Mix all altogether and let rise in bowl until double. (I wait a few hours, but it varies)
2. Divide into 2 greased loaf pans and let rise until dough reaches the top of the pan.
3. Bake at 350 degrees for 40 minutes (golden brown).
4. Brush top with butter when you pull it out, if desired. And let cool.
-----
The best way to eat this is to toast it and use it for one of the following...or other:
- egg muffins on it
- butter/jam
- tuna/crab/chicken cheese melt
- garlic salt/buttered! (great addition to soups and main courses)
*from Shelley
Feb 29, 2012
Whole Food: Chlorophyll (supplement)
Being anemic, especially when pregnant, I was having a hard time breathing and was a little low on energy--which doesn't work for the life I like to live. So I asked my midwife what to take. She gave me a list of high iron foods and some other things, but I saw cholorphyll on the list and asked about it. I was especially wondering because I'd had a friend mention it to me the week before, but I'd never heard of it before (except in high school science about plants).
Basically cholorophyll is responsible for the green color in plants and converts the sun light into energy for the plant--like plasma for humans. It is rich in calcium, magnesium, manganese, phosphorous, selenium, zinc and potassium and also contains vitamins A, C and E. And, the best part...it is a whole food! Not a man made chemical pill or anything (which many people have told me iron supplements don't full absorb, so I didn't like taking them.
In summary, liquid chlorophyll purifies the blood and removes toxins from the digestive system.
When ingested, chlorophyll helps to do the job of hemoglobin in rebuilding and replenishing our red blood cells, boosting our energy and increasing our wellbeing almost instantly. Hence why it's great for anemics--low iron.
Chlorophyll Benefits
I just take 1 T of liquid cholophyll a day in a glass of water--natural mint flavored. It tastes like cold mint tea, but extra "green" tasting. And I plan to regularly keep it up, since I know my body needs it and it's again a WHOLE FOOD! Can't beat that!
I bought a big bottle for $12 in the natural foods isle that has healthy supplements and probiotic stuff. And it will last a long time. (I've actually tried three brands now and some were disgusting. I like the one by Nature's Way, not by World Organic or Nature's Sunshine)
Basically cholorophyll is responsible for the green color in plants and converts the sun light into energy for the plant--like plasma for humans. It is rich in calcium, magnesium, manganese, phosphorous, selenium, zinc and potassium and also contains vitamins A, C and E. And, the best part...it is a whole food! Not a man made chemical pill or anything (which many people have told me iron supplements don't full absorb, so I didn't like taking them.
In summary, liquid chlorophyll purifies the blood and removes toxins from the digestive system.
When ingested, chlorophyll helps to do the job of hemoglobin in rebuilding and replenishing our red blood cells, boosting our energy and increasing our wellbeing almost instantly. Hence why it's great for anemics--low iron.
Chlorophyll Benefits
- Anti Carcinogenic: Chlorophyll blocks the metabolism in the body of harmful chemicals known as procarcinogens that damage DNA.
- Antioxidant & Anti-inflammatory: contains high levels of vitamins A, C and E, and is has antioxidants and can help reduce inflammation.
- Chelation of Heavy Metals: has the ability to bind to and remove toxic heavy metals such as mercury making it an extremely powerful healer.
- Antiseptic: while chlorophyll doesn’t actually have antiseptic properties of its own, it, quite remarkably, DOES have the ability to aid our body’s tissue in destroying germs. By strengthening tissue, it increases the disease resistance of cells and, at the same time, prevents the growth of bacteria!
- Treats Bad Breath: Firstly, as a deodoriser, it will eliminate odours in the mouth and throat, but secondly (and more importantly) it promotes a healthy digestive tract – which is the primary reason for bad breath.
- Rapid Delivery of Magnesium: this has a highly alkalising effect on the body and helps to deliver much needed oxygen to cells and tissues.
- Contains vitamin K, C, folic acid, iron, calcium, protein: which are all also essential in building and repairing red blood cells and boosting our immune system.
I just take 1 T of liquid cholophyll a day in a glass of water--natural mint flavored. It tastes like cold mint tea, but extra "green" tasting. And I plan to regularly keep it up, since I know my body needs it and it's again a WHOLE FOOD! Can't beat that!
I bought a big bottle for $12 in the natural foods isle that has healthy supplements and probiotic stuff. And it will last a long time. (I've actually tried three brands now and some were disgusting. I like the one by Nature's Way, not by World Organic or Nature's Sunshine)
Feb 3, 2012
Grains List: Properties and Flavors
Here are two lists of Grains and their properties.
The first is a list of how long it takes to cook each grain, categorized by time.
The second is a list of grains to compare properties of flavor, gluten free options, texture and best uses.
Great little kitchen aids if you plan to move into whole grains, beyond white flour!
Sugar Substitutions
Here is a sweetener substitution guide for healthier sweeteners you can use in place of which sugar and so on. The list has measuerments and recipe alterations needed via baking or liquids.
(sorry if it's hard to read...I'll work on it)
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