Basic #3 - Grains Galore (San Francisco Quinoa)

The grains I'm exploring here are, overall, ones we eat as main or side dishes but they can also be ground for breads or muffins. But I'd rather cover those specific grinding grains separately so we'll talk about those later.


Okay, the nitty gritty of it all...Here are three lists that give you the most nutrient dense grains and pseudograins (seeds though commonly referred to as grains). I'll cover seeds and nuts separately also but these psuedograins are usually used as "cook and eat" grains.

Superfoods Rx by Dr. Steven Pratt


Oats, wheat germ, and ground flaxseed are his top Superfoods, followed by brown rice, barley, wheat, millet, bulgar wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, couscous


Eat for Health by Dr. Joel Fuhrman


barley, buckwheat, millet, oats, quinoa, wild rice


Thrive by Brendan Brazier


Pseudograins (all are gluten free, easily digestible, alkaline-forming)


amaranth, buckwheat, quinoa, wild rice


Grains


brown rice, millet, teff, spelt (contains gluten but in considerably smaller quantities than whole wheat)

I really like this book, THRIVE. It contains gluten free, dairy free, and soy free ingredients and recipes. He is a vegan Ironman competitor (not Strongman but the guys who bike, swim and run.) It is all about high energy, high nutrient foods. Be forewarned this is probably not for the healthy food beginner. It does contain some unusual ingredients but all can be found at the health food store and some can cost a pretty penny. 

There are so many grains to choose from and so many nutrients in each to fill those nutrient voids in our bodies that it would be wise to try one new grain every week or two. You'll have your favorites but continue introducing and experimenting with each.  Remember "examine and exchange" the grains you use now for healthier choices.

What is the biggest complaint about changing to whole grains? The time it takes to cook them. And I understand completely, after all, my premise here is to work in 15 minute increments. For those grains that cook a while, you just need to plan accordingly but that's what I like about quinoa, cooks in 20 minutes and is a great substitute for white rice dishes.


What is so special about quinoa (keen' wa)? Here is a great video that will tell you everything I wanted to write. If you don't have time to watch it, the thing you need to know for sure is...please RINSE YOUR QUINOA. Here's a picture of a sieve to use for rinsing the toxin off your seeds. (Yes, toxin, but more than likely it's been pre-rinsed before you bought it but I rinse to make sure it's all off anyway.)

This recipe is adapted from Chef Paul Prudhomme's book, Seasoned America. Well, really the only thing close is the spice mix but it was the inspiration of this quinoa dish, and the first time we liked quinoa. 



San Francisco Quinoa


Seasoning Mix
1 1/2 tsp. sea salt
2 tsp. dry mustard
1 1/2 tsp. dried parsley (opt)
1 tsp. dried basil
1/2 - 3/4 tsp. grd. ginger
1/2 tsp. black pepper
1/2 tsp. onion powder
1/2 tsp. garlic powder

(I know this is a lot of spice but once you buy it, you have it, even the inexpensive brands will do.)


Cook over medium heat
2 tbs. oil (olive or grapeseed)
1 onion (3/4 c. chopped) 
1-2 stalks celery (1/2 c. chopped)
1 - 2 large cloves chopped garlic


Combine
onion mixture
seasoning mix
2 c. rinsed quinoa 
(I used the ivory but the red quinoa, pictured in the grains above top right, is great also!)


For fastest cooking, while onion sautes, heat 3 1/2 c. water, veggie broth, or chicken broth til boiling and then add to quinoa above.


Bring to another boil, cover and simmer for 20 minutes. You'll know when it's done when you see cute little spirals all over the quinoa.


Serve with warmed peas and sliced tomatoes for a light meal or add cooked chicken or ground turkey also for a hearty one dish entree.


Grains are used best nutritionally when soaked, sprouted or cooked in water.



The internet is covered with cooking times and recipes for all the grains above. Most people are used to the flavor, or lack thereof, of white rice as their main grain. With all these healthier grains there is a new "flavor" with each. Be patient and explore new recipes with spices, herbs, veggies, and broths to give delicious, some would call tolerable, flavor to each grain you introduce to your family.


What is going to be your first new grain to try this week?

This post is linked to:

Foodie Fridays
Food on Fridays
Friday Food
Friday Favorite

Basic #2 - Fabulous Fruits

"A thousand different sorts of trees, with their fruit were to be met with, and of a wonderfully delicious odor"

-A quote from Christopher Columbus' journal on his voyage- 

I don't know about you, but that quote makes my mouth water... Maybe it's because I love fruit, all fruits, every fruit. Some of my most cherished childhood moments are sitting around the table eating an avocado or mango with my mom. She had the magical way of invoking in all three of us kids a love for all kinds of food. Probably because she loved all sorts of food. Fruit is easy to like; I think everybody does. We just get stuck buying the same ol' ones, like our veggies.

Again, like in all food, there is the nutritional hierarchy. Let's look at the two authors and PhDs that we looked at before for the vegetable rankings, Dr. Joel Fuhrman and Dr. Steven Pratt.

Joel Fuhrman's Eat for Health High Nutrient Foods chart lists these:

-apples, apricots, blackberries, blueberries, grapefruit, grapes, kiwis, mangoes, nectarines, all melons, oranges, peaches, pears, persimmons, pineapples, plums, raspberries, strawberries, tangerines

Dr. Steven Pratt's book, Superfood Rx, is the original chart for superfoods. His superfoods are in blue above with more listed here:

-purple grapes (specifically), cranberries, boysenberries, currants, cherries and all other varieties of fresh, frozen, or dried berries.

-oranges, lemons, kumquats, limes

-red watermelon (specifically), red fleshed papaya, strawberry quava

He suggests eating 1 to 2 cups daily of the berries, and 1 serving each daily of the citrus and red fruits.

Here's what Dr. Steven Pratt, in Superfood Rx, says about berries:


"I think of the polyphenols in berries as the choir directors. The other nutrients are all members of a huge, effective choir, working together to create something much more powerful than each individual voice. With that in mind, and remembering that each polyphenol in each berry has something to contribute, mix it up! Don't limit your berry consumption to any particular kind. Eat them all!"

This speaks to not only eating a variety of berries but also a variety of fruits, in general. There are compounds yet to be discovered and they all work synergistically together for our benefit. Keep fruits as close to the original as possible.

Fruits are available in many ways, fresh and frozen being the best. As far as berries are concerned, frozen berries are by far the most cost effective way; they don't spoil and you can thaw them, if frozen is not desired. But there is nothing like yummy fresh ripe fruit to go with ANY recipe at ANY time. You don't even need a recipe, just grab, wash and eat! It's that simple and is definitely less than 15 minutes to give you super nutrients to fuel your body.

This is one of those recipes in which you just use what you have available and make to suit your tastes. Definitely use the yogurt but use whatever fruit and nuts you have on hand. Easy prep and easy clean up.

Here it is: a 3 in 1 breakfast, snack or dessert recipe.

Powerful Fruity Parfait

In a goblet or pretty vertical glass,

layer starting at bottom

small spoonful of all fruit jam (sweet surprise)

organic low fat yogurt (unsweetened)

spoonful of raw honey over yogurt

chopped strawberries (berries of all varieties)

1 tbsp. fresh squeezed tangerine juice (any citrus)

layer sliced almonds (or chopped nuts)

another layer of yogurt with honey on top

chopped strawberries and tangerine juice

topped with a few sliced almonds



My favorite way to serve this in the glasses my grandmother gave me. They make the meal pretty and special and remind me of her and her passion for pretty dishes.

Serve and enjoy your nutrient dense parfait that has eye appeal and taste appeal. Yum! Children of all ages enjoy meals like this. :)

This post is linked to:

Tasty Tuesdays
Tempt My Tummy
Gluten Free Wednesdays
Real Food Wednesday

What are your basic food choices? Do they include High Nutrient/ Superfoods?

Basic #1 - Veggies, Veggies, and More Veggies

Basic #1 is about veggies. Have I lost anyone yet? I have to say that the veggies we grew up on are not the same ones as today and I'm not talking about nutritive value (although that's true) but I'm talking about the variety. We have so much to choose from that there shouldn't be any boredom in our eating plans. But there is and, I understand, because I get stuck buying the same things, myself.

Are there more nutritious vegetables than others? Yes, but all kinds need to be eaten. The more variety you have, the more phytonutrients are available to you.  Since we are talking about nutrient dense food, I'll take you to the Eat for Health books by Dr. Joel Fuhrman that give a list of nutrient dense vegetables. 

Leafy Green Vegetables
romaine lettuce, leaf lettuces, kale, collards, Swiss chard, cabbage, spinach, bok choy, parsley


Solid Green Vegetables
artichokes, asparagus, broccoli, Brussels sprouts, cabbage, celery, cucumber, kohlrabi, okra, peas, green peppers, snow peas, string beans, zucchini


Non-Green, High-Nutrient Vegetables
beets, eggplant, mushrooms, onions, tomatoes, peppers, bamboo shoots, water chestnuts, cauliflower, squash, carrots


The ones highlighted in blue are also classified as superfoods in his book Superfoods Rx by Dr. Steven Pratt, along with these: 


Orange bell peppers, mustard and turnip greens, pumpkin, butternut squash, and sweet potatoes. (I know some are scientifically classified as fruits but for sake of ease, we'll leave them here.)


Organic? Fresh? Frozen? There are so many choices and the answer is simply...buy what you can. Yes, organic is great but it's better to buy vegetables, period. Whatever you can afford. This is what we buy from a local produce stand about every 10 days or so. 

We also shop the grocer (frozen veggies) and health food store for good buys on organic. If they are within a few dimes of what I would normally pay, I'll get it; if not, I stay with our produce stand. It's the habit of eating vegetables that is most important. That's all it is...a habit.


Okay, we have the list now, how do we cook them? Eat as many raw as you can, but you'll actually eat more if you cook some too.  Cook as short a time as possible. There is a favorite out there of roasting veggies. This is my favorite! But these long cooking times are not good for the nutrients or enzymes.


Roast your veggies (cut up), plain, in a 400 degree oven for 15 minutes, that's all. Then as soon as they come out, pour some extra virgin olive oil and kosher or sea salt over them while warm and it is yummy, buttery goodness. More about that here. 

Salads, Dips, and Smoothies are also great ways to get lots of raw veggies (and fruits) in our bodies. Another superb way to get veggies? Soups. This could be the easiest way to increase your intake as a family. We have 3 course meals sometimes to emphasize our veggies (don't tell my family). First, we'll have salad, second (after we taken time to eat our salads), we'll have our soup and when we are done with that, we'll have our main meal. We will have plenty of soup and salad in their tummies even before the main meal hits the table. 


Need a good soup recipe? Here you go...

Minestrone Superfoods Soup

adapted from Todd Wilbur

Serves 8

Saute together about 5 minutes

3 tbsp. olive oil

1 c. white onion

1/2 c. chopped zucchini

1/2 c. frozen Italian cut green beans

1/4 c. minced celery (4 cloves)

Add 

7 c. vegetable broth (easy one here)

2 (15 oz.) cans red kidney beans, drained

2 (15 oz.) cans white beans (cannellini)

1 (14 oz.) can diced tomatoes

1/2 c. carrots, julienned

2 tsp. dried oregano
2 tsp. sea salt
1/2 - 3/4 tsp. fresh ground pepper
3/4 tsp. dried basil
1/2 tsp. dried thyme

Bring to boil then reduce heat and simmer 20 minutes.

Add
4 c. fresh baby spinach leaves, cut up

Cook for additional 20 minutes or until desired consistency. (I adjusted the spices and left out the pasta so feel free to make it your own. The good thing is soup is so flexible.)

So basically, this takes

15 minutes to prepare,
Cook 20 minutes;

Throw in the spinach
Cook 20-30 minutes longer

That's all, and you have a delicious nutrient dense soup. Did you happen to see all the superfoods?

It's really all in a mindset of eating what's best for you. I look at that meal and see 15 minutes work time; the rest is cooking time. If you're tight on time start it or even cook it the night before, or on the weekend and freeze.



Do you ever feel overwhelmed with the task at hand? I'll give you my secret...

"Share your plans with the Lord and you shall succeed."

Proverbs 16:3 (CEV)

This post is linked to:
Slightly Indulgent Tuesday
Tasty Tuesdays
Tempt My Tummy

What We Eat - The Basics

If you were to try and sum up our eating plan, you'd pretty much have a look like this cute fellow in this Norman Rockwell plate. So first let me tell you what we are not...


We are not Vegetarian; although veggies are usually the mainstay of our meals.


We are not in the Real Food category since we are not big advocates of saturated fat but I do soak a lot of my grains and what we do eat is real food and from scratch.


We don't follow a Low-Fat diet because we are firm believers in good fats.


We are not in the Gluten Free crowd, because I still use whole grains although I do fix a lot of gluten free meals and breads.


We are not just in the Health Food category because we don't like soy products or all the prepackaged "so called" health foods that are on the market.


I would say we are close to Nutritarians, as coined by Dr. Joel Fuhrman, which means we eat nutrient dense food; while lean meats are not necessarily nutrient dense, we see the need for limited amounts in our eating plan.  


I would even go so far to say we eat only Biblically Clean foods but even then we are not legalistic about it.


We do limit certain things, and use portion control (well, usually), and not limit others.


So in summary, we eat a lot of fruits and vegetables, some lean meats such as  chicken and turkey, and fish (wild salmon being choice). We love organic plain yogurt, whole grains, pseudograins, and legumes. And we do allow ourselves to eat what we want at times, that way we can remember how "bad food" makes us feel. :) (Not really but that's what usually happens.)


For the next few posts, I'll go into a little more detail with recipes to boot so we'll have a little more understanding and have a happy face like this fellow by the time we're done. 

How would you summarize your eating plan? 

Greek Salad with all the Works

If I could tell you how to increase your vegetable intake without even eating more vegetables, would you be interested? 

Well, Dr. Joel Fuhrman, with his Eat to Live and Eat to Health books, says that people miss up to 70 % of their green leafy vegetable intake by...get this...Not Chewing Sufficiently. So the good news is that you can actually and easily increase your vegetable intake by 70% just by chewing your food better. Wow, and that doesn't even take 15 minutes. :)

There are many versions of Greek Salad; the one I like best is adapted from ones I grew up eating. As with any salad, you dress it with ingredients you love. Salads are a daily meal for those that want optimal health. It's one of the basics in a nutrient dense meal plan.

Greek Salad with all the Works

Roasted Beets

Jarred or canned beets are not a good representation of such a nutritious root. For this awesome salad it's best to use fresh beets and roast them. It's easy and not time consuming at all.

The night before I plan on having the salad, I roast the beets. First wash them (you don't want to peel or cut at all) and if you have stems, cut them to one inch. Place in small dish covered with foil. Roast at 400 degrees for 1 hour to 1 hour 15 minutes until easily pierced with knife. (I choose this temperature because I can roast garlic and veggies at the same time as to make the oven most productive.) After they are done I let them sit in the dish until cool enough to handle. So far this has only taken about 5 minutes of prep time. Now this will take only 5 more. Be prepared for your hands to turn a little pink but this is why I do it at night. :) Take a paper towel and rub off the peel of the beet. It comes right off and leaves a beautiful shiny texture. It's that easy. Stick them whole in a container to refrigerate until ready for use.

Potato Salad - Greek style

5-6 potatoes, chopped (a real time saver is to wash well and leave the skins on) Put in cold water and bring to boil. Boil about 10 minutes until fork tender. Drain and place in bowl.

1/4 c. parsley, finely chopped

1/2 c. green onions, thinly sliced

1/2 c. salad dressing (below)

Sea salt or Kosher salt

I love mixing it all together while potatoes are still warm. The potatoes really seem to soak up the dressing to give them a great flavor.

Onto the actual salad part...

1 head romaine lettuce (green leaf, red leaf, etc.)

2 tomatoes, cut up in larger chunks

1 cucumber, peeled and seeded

1 avocado, peeled and cut up

2 roasted beets, cut off bottom of root and slice into wedges

greek kalamato olives

greek feta cheese

radishes and sliced green pepper (opt)

Salad dressing 

(to use on green salad and potato salad)

1/3 c. lemon juice (or white vinegar)

1/2 tsp. oregano

1/4 tsp. sea salt 

Whisk these together and drizzle in oil while whisking: 

1/2 c. extra virgin olive oil (or more to taste)

Once combined, pour over potato salad. As for plating your dish, I like to pile the potato salad in the middle of the plate and then after tossing the salad, serve with green salad on top. This way you get a great combination of flavors with both salads. Finish it off with a sprinkle of oregano.

If you're not used to a strong olive oil flavor, feel free to start with "light" olive oil or another mild flavored oil of your choosing. But remember olive oil has the wonder-working omega 9s that we all need in our body so getting used to the flavor has real benefits.

Use what you have locally

I get the olives and feta cheese at a local produce stand. They are Greek so they carry delicious greek cuisine. The feta cheese is made from sheep's milk which is better than the cow's milk (not mucus forming and far superior in taste) and the olives and olive oil are fresher and better priced than in the grocery stores.Obviously, you may not have a greek produce stand near you but find out what you do have and use it. It'll have fresher ingredients and a new world of flavors for you to try.

And like your mama told you, Chew Your Food!

For more great recipes go to:

Tasty Tuesday

Tempt My Tummy
Slightly Indulgent Tuesday

5 Foods You Should Eat Everyday

This is a quick video and cheat sheet of what we should be eating everday to have optimal health. This is a great list to post on your frig and take with you to the grocery store, produce stand, and health food store when you shop.

5 Foods You Should Eat Everyday 

Organic vegetables and grains are best, but do what you can. Most vegetables are priced cheaper than any meat you're going to buy anyway and you can usually eat as many vegetables as you want. If organic is within a few dimes of the price I would normally buy it, if not, I just get them from the produce stand and do a 15 minute soak.

Get your nuts raw and unsalted. Have variety so you won't get bored.

Plain low-fat and organic is the best option when choosing yogurt. Sweeten with honey, agave, fruit or jelly. Add nuts or granola for a meal replacement.

You don't have to shoot for eating them everyday yet, just add them in there somewhere.

Which of these foods could you add to your grocery list this week?

 

Roasted Vegetables- The Basics

Vegetables are a mainstay of a healthy eating plan. They supply antioxidants, vitamins, and fiber all wrapped up in a low calorie package. Eating them raw is best but not always practical. The USDA recommends 9-13 servings a day. That’s not easy; it takes a conscious effort.

One thing’s for sure though, we can start with having a lot more variety! Vegetables have all the colors of the rainbow, every shape and texture, along with strong to mild flavors. Grocers and produce stands have more to choose from than ever before. The problem with most of our meal plans is that we have no variety. It’s the same ol’ vegetables day in and day out, no wonder we get tired of them.

Let’s start with a plan of adding more veggies at dinner. Go to your local produce stand (or grocer) and get one vegetable to add each evening. Don’t worry about the amount or if it’s organic; organic is best but just begin with what you can do today. No fancy recipes needed either.

When you get home, take 15 minutes and soak them in a sink filled with water and ¼ cup apple cider vinegar. This gets the dirt, bacteria, and pesticide residue off as much as possible. Rinse and let dry or wipe with towel. (Mushrooms should be brushed off and not rinsed.) When you have the produce already rinsed, it’s a real time saver for later and you’re more likely to quickly “grab and add” to the meal.

[Photo]

The idea is to keep the cooking simple but maintain variety. The less water you use the better, when you cook veggies. Steaming is good but we really like the ease and flavor of roasting. I have found that 400 degrees for 15 minutes is the most optimal cooking approach, with minimal damage. The size you cut the vegetable is the only change. Broccoli and cauliflower florets are a little bigger than bite size. Brussel sprouts are usually cut in half. Most mushrooms can be left whole. After trimming asparagus ends, place in a single layer to cook whole. With a little practice, you’ll find the size that is best suited for each vegetable. You want it cooked but with a little crunch.

Here’s the best part. Immediately after you take the veggies from the oven, lightly pour extra virgin olive oil over the veggies and sprinkle lightly with sea salt or kosher salt. The buttery oil with the coarse salt is delicious together and you’ll never miss the butter.

Start with asking yourself or your family, “What are my top 3 vegetable favorites?” Try to vary the colors. Then add 1 or 2 “not so favorite” or “never tried” to give some variety. Mix them up or serve one at a time. The choice is yours.

Remember Vary the color and add Variety to promote your Vegetable success.