Fava Forever

I love Fava Beans, but they're not really beans at all. Nope. They are peas. Very large, nutritious, flavorful peas that we call beans. With high levels of iron, fiber, and protein, and low levels of cholesterol, sodium, and fat, Fava Beans have a special place in my pantry.

Oddly enough, the first time I ate Fava Beans I was at an Italian restaurant in Costa Rica. While I did not enjoy Costa Rican Cuisine one little bit, I LOVED the Fava Bean salad we ate in Montezuma.

Buying fresh Fava Beans can be a total pain. When we lived in Seattle, I bought some from Pikes Place Market, and prepared the "beans" for HOURS, and then came up with nothing even close to the delectable dish I had in our travels. But the other day, I found a place on the Whole Foods shelf that contained dried Fava Beans. Oh, I was excited. I still am excited, because I made two delicious, nutritious dishes that both my husband AND my baby love.

Fava Bean Hummus:

2 c Dried Fava beans, cooked

1/4 c Tahini

2-4 T Fresh Lemon Juice

4-5 T Apple Cider Vinegar

1 T Garlic Salt

2 t sea salt

2 t Cumin

3 T Olive Oil

water

So I honestly did not measure this recipe, because I wan't sure how I wanted it to taste. This my guestimation from memory. Taste your food, and a little first and know that you can always add more. I add everything in my food processor, except for the oil and the water. When everything is combined and the processor is still on, I slowly add some oil, and then I add about 1/2 cup of water. I just keep tasting and altering until I achieve something wonderfully delicious.

Fava Bean Stir Fry

2 c Fava beans, cooked

1 T olive oil

1 yellow onion. chopped

1 T cumin

1/2 T nutmeg

1/4 T Cinnamon

1 T garlic powder

1 acorn squash, cubed and pealed

2 carrots, sliced

5 leaves of Kale, sliced

2 T Honey

2-4 T Stock

Heat oil over medium high heat, then add onion. Cook for about 5-8 minutes, or until translucent. Add spices and squash. Cook for about 10 min, then add carrots, kale, honey, and stock. Cover and cook until squash is tender.

For Mylah, I chop up the mixture and melt cheese on top. I give it to her on a plate and she goes to town. Yummy!

Healthy Pickers: Feeding a Toddler

Okay, I am fully immersed in toddler world right now, and I have been taken aback by how picky my little one has become at meal times. Without the words to tell me what she wants, I find myself making several meals at a time in hopes of something satisfying her taste buds. While she'll still eat tofu and broccoli, her mood dictates when or why she'll eat these former favorites. Pureeing tofu with pesto seems to be okay sometimes, and I've starting making the most delicious edamame hummus that she likes. However, I'm blogging this blog to share a few of my healthy options I give Mylah that I'm pretty sure will appeal to the masses of toddlers out there who are just as (if not pickier) than my little girl.

French Toast: I take whole grain Cinnamon Raisin Ezekiel Bread, soak it in organic eggs for a good minute on each side, and then cook it in ghee. I put a little bit of PURE maple syrup (Grade B is less processed than A) and she LOVES it.

Blueberry Yogurt: While I'm sure I'm not the first mom to give her toddler yogurt, I just wanted to share my little secret. I buy "Nancey's Organic Whole Fat Plain Yogurt." In independent studies, Nancey's has been found to have the most active live cultures in it at the time of purchase. What I do is defrost some organic blueberries in the microwave for like 15 sec, then I add the yogurt and about 1/2 T of maple syrup. This is so much healthier than flavored, sweetened yogurt and Mylah LOVES it.

Turkey Sandwhich: Okay, so this may seem like a no-brainer, but the way I make this sandwich, she gets everything she needs for nutirents. For this sandwich, I use Sprouted wheat bread, avocado (smashed on one piece of bread) and Grapeseed Veganaise (spread on the other piece of bread). Then I put sliced free-range turkey and chopped left-over veggies (like broccoli, chard, whatever...). I cut little bite size squares and give her one piece at a time. Yummy!

Grilled Turkey Sandwich: Same idea as the one above, but I use organic mozzarella cheese and turkey with a little bit of veganaise, and then I grill it in ghee. This is a healthy take on an old classic.

Beans and Avocado: My baby likes flavor, so to get her to eat beans right now, they have to be sautéed with onions, carrots, garlic, cumin, parika, broccoli, and other veggies. She often likes cheese melted on it, and then I either cut avocado or make guacamole for her. This is a messy one, but I let her feed herself (right before bath time!).

Oatmeal: Another no-brainer, but here's what I do. I buy the quick cooking oats (their softer) and I cook them with raisins, cinnamon, and a little maple syrup.

Lentils and Goat Cheese: So I cook a bunch of lentils, and then I take out Mylah's portion and add garlic salt and goat cheese, mix it all together, and she really loves it.

This is what I've come up with so far. I'd love to hear other people's ideas on feeding picky toddlers.

Creative Cooking

After a brief conversation with my neighbor about the delicious Eggplant Parmesan she was making from the goodies in her garden, I started thinking about how I could make something similar yet "A" friendly. Another, more timid, home cook would probably shy away from such a task, but I was thrilled with the challenge. In the past, I've found delicious ways to make Mexican food sans night shades; however, this is a bit different since the entire meal is made up of night shades and cheese we don't eat.

When my husband called me on his way home from work, I giggled as I told him that I had just made Eggplant Parmesan. He knew I was up to something, but we didn't have time to discuss it because the moment he walked in the door, I was out the door on my way to work. During our phone conversation while I was on my way home from work, he asked me, "How could someone make Eggplant Parmesan with no eggplant, no tomatoes, and no Parmesan? And not only make it taste like it's eggplant Parmesan, but better?" Needless to say, he loved it, and so did our baby.

Creative cooking is the only answer I have to that question. Here's what I did:

I had just been to the farmers market and had a huge bag of fresh basil and a bunch of zucchini. So I made my fresh, low cal pesto (recipe is under the blog entry "A Party in Your Mouth"). I took most of the pesto out of the food processor and put it in a bowl, and then I put regular old tofu (a whole box) in the food processor, and I added pesto until I liked the taste and color.

Then I put a thin-ish layer of the pesto-tofu on the bottom of a casserole dish. Then I put one layer of zucchini on top (which I had cut in 1/4 inch thick strips). Then I put a little more pesto-tofu mix, a little goat chevre, and then one more layer of zucchini. Then I put some thinly sliced red onion and more pesto-tofu mix. I cooked it covered at 350 for 30 min, and then I took it out and added some home made bread crumbs (I took to "heels" of Ezekiel bread, toasted them, and then put it in my other food processor), and some grated mozzarella cheese (about 2 oz or so). I put it back in the oven for another 20 to 30 min, until the cheese was melted and the bread crumbs were toasty.

For how decadent and tasty this is, it is reasonable low calorie, with the good protein from the tofu and the goodness from the veggies. And since there are so few carbs in this meal, it leaves plenty of room for dessert--which was candied ginger dipped in melted chocolate chips (I take vegan choc chips, add some soy milk, and place in microwave for about 15 sec. I stir it, drink any of the milk I didn't need, and dip anything in it. My fav is candied ginger.)

I hope you try this, and ask me if you have any questions about subbing for night shades--they really do make an "A" body ache.

Where you are is where you are

I've been thinking a lot lately about my weight. Mostly because I really like where I'm at. And when I like where I'm at, I worry about going back to where I was.

Let me explain. When I was about 19 years old, I weighed the same amount that I did when I was 42 weeks pregnant (my little one was 2 weeks past due). That's almost 50 lbs more than I weigh right now. When I began to eat healthy and get in shape as a teenager, I was constantly afraid of gaining weight and going back to my old ways. As most of us know, it is WAY easier to put weight on than it is to take it off. But after more than 10 years of healthy eating and living, I didn't gain weight back, I stayed in shape, and I maintained my health. Despite this fact, when I saw the scale read the exact same number it had at the hieght of my obesity, I was afraid it would never come off. And it didn't help any that when I left the hospital I only weighed 10 lbs less than I did when I arrived (and my baby was 8 lbs).

Although it took me 13 months to reach my weight goal, and 15 months to surpass it, I still worry that I'll regress. But that's kind of rediculous. Right? Because where I'm at right now is where I'm at right now. I might as well enjoy it.

When I was overweight or losing weight, I came to a place within myself where I could fully accept myself as I was, and I believe this is why I lost weight so easily. In psychological terms, we call this "The Paradox of Change." The more you resist something, the more energy you give it. If you resist your body's weight, you give power to being overweight. Therefore, in order to change something about yourself, you need to first fully accept it. Love it, even. And then, and only then, can you move forward into a greater sense of self and a fuller experience of change.

So, here I am, and here you are. Your body hears all of your thoughts, and responds accordingly. So be loving to your body, feed it words of acceptance and kindness.

While I hope this blog helps you, I really think I needed a little reminder. "Body, thank you for all you do for me. I love you!"

Think before you eat

Eckart Tolle has this wonderful suggestion in one of his books: Before you go for the carton of ice-cream in the freezer, take a few breaths. Even if you still choose to eat the whole carton of ice-cream, at least there were a few moments of consciousness between the impulse and the behavior.

I've taken this advice a few steps further, and whenever I notice that it's getting time to eat, I take a few breaths. By putting a few moments of consciousness between my hunger and my eating, my relationship with food becomes more nourishing and satisfying. Instead of scarfing down whatever is fast and tasty (i.e. processed), I feel a sense of calm when I make my decisiouns about food. Sometimes I discover that I'm not really hungry or that I'm actually thirsty or that I'm just a bit tired or grumpy or stretched to thin, etc. And sometimes, I notice that I really don't know what I want at all. That one often stumps me, so I walk away from the kitchen and regroup.

For those of you who don't live on the west coast, like myself, you may also be relishing in the beauty of the farmer's market (there not year-round here, Californians, so please don't take them for granted). Right now, when I open my fridge, I see an abundance of fresh, local produce that makes me giddy and overwhelemed with options. My current plan is to juice all of my carrots, cook up my green beans with some fresh dill (compliments of my neighbor's prolific garden), and perhaps make some zucchini bread with all of the various summer squash we have.

What a joy to be able to cook, nourish your body with the healthiest ingredients, and reap the benefits for years to come. It really is the best "health care plan" out there.

ZUCCHINI BREAD
this recipe makes 2 loaves

3 cups fresh zucchini, grated and placed in a colander to drain
1 cup raisins (optional)
3 1/2 cups whole spelt flour
1 tsp baking soda
1 tsp salt
1 tsp baking powder
2 Tbs cinnamon
1 tsp nutmeg
4 eggs, lightlt beaten
1 cup brown sugar
3/4 cup pure maple syrup
1/2 cup vegetable oil
1/2 cup walnuts (optional)

Preheat oven to 350 degrees. Prepare loaf pans by rubbing oil all the way aroundd and placing parchment paper at the bottom.

In a medium bowl, combine flour, soda, salt, poweder, and spices. Set aside.

In a large mixing bowl, combine eggs, sugar, maple syrup, and oil. Then gradually alternat adding the dry ingredients and the zucchini into the large bowl. Once everything is incoorporated, mix in the walnuts and rasins.

Pour batter into pans and cook on the middle rack for about 60 min. To check to see if they're done, put a long skewer in the center of the loaf and see if it comes out dry. If so, it's done, if it's still wet and gooey, put it back in and keep a close eye on it.

Let cool for 15 min before enjoying!

Indulge your cravings...in a healthful way

When I met my husband and discovered that he, too, was an A blood type, I had to get really creative to keep him interested in eating the way I do. Before Stephen, I could eat brown rice, vegies and tofu every night of the week and be perfectly content. This is because food became about being healthy, not about indulging.
Stephen, on the other hand, has always been fit and lean, and he really enjoyed a delicious "naughty" meal, but he wanted to eat more healthfully.

Although we are no strangers to brown rice, vegies and tofu, I now make more elaborate healthy meals. One such meal was made last night, and my husband and my daughter were euphoric with the outcome. I made pizza.

I have a bread machine, so I just put in 1 1/3 cups water, 4 cups of whole grain spelt flour, 1 t honey, 2 t salt, 2 T olive oil, and active yeast, set my machine to 2 lb pizza, and my dough is finished in about 1 hour and 40 min. That's the easy part. The challenging part comes when I start to make all of my toppings and get my dough ready.

I shape my pizzas and then pre-cook them for about 15 min at 350.

Then I make my toppings. I sauteed onions in oil and salt for about 20 min. Then in a separate pan, I sautee zuccinni and mushrooms. And then in another pan, I steam the chard, then drain out all of the liquid in a collondar. Then in another pan (actually, I take each thing out and place it in a bowl and use the same pan over and over again) I cook the tofu. Since tofu has so much water, I've been cooking it without any fat. I simply squeez it out over the sink, and then crumble it in the pan over med heat. I brown it and season it with garlic salt, and then set aside.

Last night, I used my previously made pesto that I had in the freezer (recipe is under "A party in your mouth" and is low fat and very nutritious), and some fresh basil that I had just picked from the farm.

Once my pizzas were pre-cooked, I brushed on the pesto, spread out the veggies and tofu, and then crumbled on a little bit of goat feta. My husband added grated mozzerella to his. I made 3 pizzas with this recipe: a mini one for Mylah, a cheesy one for Stephen, and a low calorie one for me. I cooked them at 400 degrees for about 15 min.

It is so much work and a lot of clean up, but I always feel that the effort is well worth it. We are able to indulge in a delicious, healthy meal that tasts "naughty" but is totally good for us. Best of all, we don't get that bloated, icky feeling like one gets after eating conventional pizza. This was Mylah's first time eating pizza, and I think she discovered her favorite way to eat tofu.

Tofu, tofu, tofu

Tofu has gotten a bad reputation as of late, and I have to admit that it makes me a bit sad. It's true that if you buy soy products that are not organic, there is a 99% chance that it is genetically modified. It is also true that a lot of our soy products come from China, which has a whole set of concerns that come along with that. It is also true that tofu is processed; Edamame holds all of the fiber and nutrients from it's original state, and it is much more of a whole food. There's also a bunch of talk about the estrogen in soy, but "Whatever" is all I have to say about that. So, buy organic, buy American, and don't eat it for every meal.

I love tofu pan fried, raw, baked, and BBQ'd. I love it in burrotos, in asian food, and in casserole. But my favorite way to eat tofu is in a scramble.

About 14 years ago, when I wanted to make tofu scramble I would buy the seasoning packet from the Sacramento Natural Foods Co-op, follow the instructions, and end up with something edible but certainly not delicious. Then in 2003, I came up with the BEST tofu scramble recipe ever. It ended up in my cook book, and it became my go-to dish when I served brunch for friends and family. Then, I grew tired of it, and I hadn't made it for years, unless my husband specifically requested it for his birthday breakfast(it's one of his favorites).

Last week, however, we came home from a long day out right around Mylah's dinner time. I knew I would be making vegie sushi rolls for Stephen and I, but I had to come up with something nutritious and delicious for Mylah to eat. Before I knew it, I was making tofu scramble. For those of you who have seen or cooked the recipe from my book, it can be daunting and take a long time when you're new at it. However, when you make it a few times, it can become like second nature.

This is REALLY delicious. Make it, and you will turn the tofu snobs into true believers...I promise.

TOFU SCRAMBLE (NEW AND IMPROVED RECIPE)
1 box of tofu, firm
2 T tamari or soy saouce
2 T tahini
2 T sesame seeds (I use Gosomai--yummy!)
1 T olive oil
1/2 yellow onion, chopped
salt
garlic
3-4 mushrooms, chopped
2 carrots, chopped
1/2 zuccini, chopped
1 cup of spinach/chard/kale, chopped

Squeez out the excess liquid from the tofu over the sink. Then in a large bowl, crumble the tofu into small peices. Pur tamari over tofu and mix. Then add Tahini and sesame seeds (both are essential for the delicious flavor). Set aside.

In a large skillet, heat oild and then add onions. Sprinkle with sea salt and cook until translucent, about 5 min. Then ad garlic, carrots, and mushrooms. Cook until the mushrooms are moist, about 5-7 min. Add zuccini and greens, mix in and then remove from heat.

Add the vegetable mixture to the tofu mixture. You can put this in the fridge for later, or cook up individual portions as you wish. To cook, heat 1 T of oil over med heat, when hot add the tofu scramble. Press down with a spatula, and then do not move for a few minutes. When the bottom is crisp, flip over and cook for an additional 2-3 minutes.

I used to add egg and cheese to this, but it really doesn't need it. Mylah loves it, my husband says it taste's "naughty" (the ultimate compliment), and I can eat it raw just as it is.

I really hope you try this one because I know you'll love it!

A Party in Your Mouth

I think eating healthy can be way more delicious than eating unhealthy, and yesterday I out-did myself. With the fresh produce filling our fridge from the farmer's market, my creative wheels began turning, and the following is what I came up with.

BASIL-TOFU DIP
1/4 cup home made pesto
bunch of basil
2T fresh lemon juice
1-2T garlic powder
1-2t salt
1-2 T olive oil
Mix in a food processor---it's that simple.

I typically make this, and then separate it into 4 ziplock bags to keep in the freezer when I need them. This time, I needed it for dip, not pasta.

Add 2 boxes silken tofu, firm

Mix 1/4 cup of the pesto with the tofu in the food processor. Add more salt, garlic, and lemon as needed. Enjoy this with some healthy crackers, and you've got yourself a decadent appetizer.

LENTIL CAKES
1T olive oil
1/2 yellow onion, chopped
1/4 t oregeno
1/4 t sage
1 carrot, chopped
3 mushrooms, chopped
a bunch of spinach, chopped
any other veggies you want, chopped
2 cups cooked lentils
1/4 cup spelt flour (optional)

Heat the oil, add the onions. Once translucent, add oregeno and sage. Then add carrots, mushrooms, spinach, and other vegies. Remove from heat, and then add lentils and spelt flour. Keep in fridge until you're ready to eat, and then heat some oil and pan fry the lentil mixture. If you don't want to pan fry, just don't add the spelt flour. But I must admit, the extra step makes these so spectacular.

Mylah likes to eat them with avocado--messy!!!

Eat for your Heart

It's been a while since I last blogged about food. In the time since I last posted, I lost all of my post baby weight (plus 3 lbs extra--YAY for me!!), my father-in-law had a quadruple bipass (and there were 3 clogged arteries that went unfix), and my baby has grown into a toddler. All of these things matter to me when it comes to eating well for heart health.

If you've read Live Right for your Type, you know that the A blood type has a higher basal level of cortisol (the stress hormone) than other blood types. This means that managing our stress is vital for our hearts, and one of the most luxurious ways to do this is by eating healthy food because unhealthy food is a HUGE stress on your body.

I used to believe that I had to be hungry to be my ideal weight, and starving all of the time was a major stress on my body. I suffered many consequences for eating too little. Increased anxiety, missed periods, and a slowed down metabolism were just some of my symptoms--not to mention that my heart was so sad about starving to be thin. I now know that I can eat as much as I want as long as there are plenty of vegies present, I include a healthy fat, my carbohydrate is unrefined, and my protien comes from a vegetable source. When I make a meal that includes all four of these food groups, my heart is exhuberant with joy.

My father-in-law believed, like so many other Americans, that because his biomarkers for cholesterol and blood pressure were being managed by medication and in normal range, that he could eat whatever he wanted and his heart would be fine. Hydrogonated fats, refined carbs, imitation sweetners, high saturated fats etc. were all part of his diet. Honestly, they probably will continue to be (FYI: he is an A). The fact is that for every 65 people who take meds for cholesterol, only 1 heart attack is prevented. People who rely on these medications may see the numbers they want from their blood work, but heart problems will likely still be an issue.

As for my little toddler, well she LOVES food. She knows the SEE sign for food, she knows that there are always snacks in the diaper bag, and she runs to it when her blood sugar is low, and best of all...she loves broccoli and tofu as much as I do. I get so much joy from nourishing her little body with the best food available, and her daddy loves it, too. The heart of our family really revolves around the "eating" table (dinner is, like, the 8th meal we eat in a day, so it's much more than a dinner table).

RECIPES THAT ARE GOOD FOR YOUR HEART:

BEANS WITH VEGIES
1 cup of beans (either canned or soaked and cooked)
1 T olive oil
1 yellow onion, chopped
1/4 T cumin
1/4 T paprika
1/4 T garlic (either fresh or dried)
salt to taste
2 carrots, sliced
1 bunch of chard, sliced

Heat oil over medium heat. Add onions, and cook until translucent. Add cumin, paprika, garlic, and salt. Stir in, then add carrots. Cook for a few minutes, and then add chard and beans with some reserved liquid. Let this cook for about 10 minutes so all of the flavors can marry.

Serve with a rice tortilla and guacamole. Yummy!


CURRIED SPLIT PEAS
1 T olive oil
1 yellow onion, chopped
1/2 T salt
1/2 T curry powder
1/4 t turmeric (optional)
1 T garlic (either fresh or dried)
2 carrots, chopped
1 cup of crimini mushrooms, chopped
1-2 cups dried split peas
3-4 cups of veggie stock

1 package of ezekiel pitas, cut into triangles
1-2 T olive oil
garlic salt

In a large stock pot, heat oil and then add onion. Cook until translucent, and then add salt, curry, turmeric, carrots, and mushrooms. Stir together, and cook until mushrooms are soft and moist. Add split peas and stock, then cook for about 45 min.

In the mean time, prepare your pitas by brushing them with oil and sprinkling garlic salt on them. Place them in a 350 degree onion for about 10 minutes. Checking on them and turning them as needed.

Dip the pitas into the think split pea mixture and enjoy!

CHERRIES WITH DARK CHOCOLATE
So I came upon this recipe when I was desparate for a low-calorie, healthy dessert. We have a bag of organic, frozed red cherries in our fridge most of the time. I took about 1/2 cup of frozen cherries, defrosted them in the microwave for about 20 seconds, and then put about 2 T of dark chocolate chips on them. YUMMY! It's better than melting the chocolate, and it's way better than cherry garcia ice cream. Try this one out!

How much to eat?

After my last post, there was a question about how much of each food group one should eat. For a balanced meal, it's important to never eat a protien alone and never eat a carbohydrate alone.

Here is the breakdown:
Protein consumption
In general, you should eat a minimum of 1.0 to 1.25 grams of protein for every kilogram you weigh per day.

To Calculate: Divide your weight in pounds by 2.2. This is your weight in kilograms. Then multiply your weight in kilograms first by 1.0 then by 1.25. This is your minimum range. Next divide each amount of protein in grams by 7 to obtain ounces of protein you should eat each day.

Example of a person who weighs 150 pounds:
First find weight in kg:
150/2.2=68.2
Multiply weight to find range
68.2 x 1.0=68.2
68.2 x 1.25=85.25
Divide range by 7 to find range in ounces
68.2/7=9.8
85.25/7=12
Therefore, a person who weighs 150 pounds should eat 10 to 12 ounces of protein per day. If this person is an "A" eating 5 times a day, he or she should eat 3 ounces per meal and 1 ½ ounces per snack.

Fat consumption
Limit or avoid saturated fats
Avoid trans fat (hydrogenated or partially hydrogenated fats)
Eat small amount of healthy fats in every meal

Carbohydrate consumption
If you’re trying to loose weight, 25 grams of carbs 3 times/day and 15 grams 2 day.
Otherwise, 35 to 40 grams per meal, with no more than 15 grams per snack.

Leafy green veggies:
Eat as many veggies as you like, and if they are not a “starchy” vegetable you do not need to count them as part of your carb consumption. Remember that the more vibrant the color of your vegetable, the more nutrients it contains that bring health to your body.

Food Groups

The new show "Food Revolution" is one of my favorites. Jamie Oliver is trying to change the way Americans eat by teaching them about real food. As he is treading up stream, he's discovered that Americans still believe that the food pyramid is a correct guideline for a balanced diet. Ugh, what a total disaster!

Several years ago, when I first read "The Schwarzbien Principle" (link to the website on the right of this page), I was taken aback by the food square she presented in the book because it went against everything I had been taught. However, as I shifting my thinking about balanced eating, I changed the way I ate and my metabolism changed as well.

"How many food groups are there?" you ask. Four. That's right, there are only four food groups you need to incoorporate into your daily meals and snacks in order to be truly healthy. The food pyramid's imbalanced representation of carbohydrates has made Americans fat. Here are the four groups:

1.) Protien--Sources include animal, dairy, nuts, beans, and legumes.
2.) Carbohydrates--Healthy sources include whole grains (spelt, amaranth, kamut, brown rice, sprouted wheat, etc.), starchy vegetables (artichokes, some squash, potatoes, cooked carrots, beets, corn, etc.), fruit, and beans/legums.
3.) Leafy green vegetables--Sources include non-starchy vegetables like broccoli, kale, chard, lettuce, etc.
4.) Fat--Healthy sources include olive oil, avocado, dairy, nuts, etc.

If you make sure that all of these food groups are present on your plate, you will feel more balanced and healthy. For an A blood type, a meal may be 1/2 cup of beans, 1/4 of an avocado and a bunch of vegetables all wraped up in a brown rice tortillia. Yummy!

Celebrate Health!

I've always found it interesting that celebrations (such as birthdays, holidays, etc.) are laden with unhealthy indulgences that leave everyone feeling bloated and regrettful. In fact, it has been at least 7 years since I've had a birthday cake to celebrate my birthday. I recently had an early 1st birthday part for my baby, and I was torn about how to do this in a way that was fun, delicious, and healthy. Here is what I did:

Burrito Bar with ground turkey flavored with cumin and paprika, whole pinto beans I soaked and cooked myself, chopped romain lettuce, guacamole, salsa, cilantro, corn chips, and spelt torillas.

Then I made carrot-cake cupcakes free from anything refined, and I put the frosting on the side for those who wanted it.

CARROT CAKE CUPCAKES
2 cups whole grain spelt flour
2 t baking soda
2 t baking powder
2 t cinimon
1 t salt
3/4 c Ghee or Canola Oil
3/4 c Maple Syrup (Grade B)
4 eggs, beaten
4 cups grated carrots

Mix dry ingredients, then mix wet ingredients, and then alternate adding the wet ingredients and the carrots into the dry ingredients. Place mixture in your muffin cups, and cook for 15-20 min. I also make a frosting with goat cheese chevre and powdered sugar to taste.

This is a celebration that everyone can feel good about eating and leave feeling satisfied. Yummy!

Growing Healthy Kids

Even if you don't have kids, you'll want to scroll down to the bottom of this post for my moist, delicious turkey burger recipe. But if you do have kids, it's important to acknowledge that feeding children natural, whole foods is just as important as ensuring your children's safety, teaching your children about responsibility, and affectionately loving your children. With each healthy food choice you provide your child, you really are setting a foundation for vitality, focused attention, and wellness.

The first order of buisness is to acknowledge that fast food, doughnuts, and pizza are food imposters made of highly processed, un-natural matter that should only be eaten in desparate circumstances, if at all. I know that some children are just picky and don't like vegetables from the get-go; however, as a parent you can accomodate picky palettes with healthful substitutes and clever disguises. I pride myself on being able to make any unhealthy food in a healthful way, so if you have any requests please comment to this post and I'll try to help. My 11 month old daughter will eat any healthy food I present to her, but some days she doesn't want to eat some of the options I provide to her. Even so, the next day I try again. If you don't present healthful choices to your child, he/she will never be able to choose it--so put it on their plate at every meal. I have been so surprized at the healthy food my baby will eat, so don't set mental limits on your child's preferences.

If you know your child is a blood type A, you need to always be prepared for a food melt-down. We A's need to eat every few hours, so always have a PBJ, yogurt, or some power snack handy when you're out and about. Also, watch the clock and give your child the food before you notice a downward spiral. This will help prevent the inevitable crash that is coming.

If you're a new parent, do not be intimidated by making "baby food." It is so easy to cook some vegies and puree them. I would mix spinach in with butternut squash (which was in season), puree carrots with tofu, and mash avocado into a silky texture. Be creative and ask other mom's--they are your best support.

Here are some foods that my baby eats. I started her on table food at 8 months old, and she has flourished as a healthy eater. The recipes to some of these dishes will be at the end of this blog.

Foods Mylah Loves to eat:
frozen blueberries, defrosted in the microwave for 15 seconds.
scrambled egg
egg salad
tofu teriyaki
tofu with dill
lentils and brown rice (sometimes I just heat up some cooked lentils and melt some
organic mozzerella in with some garlic salt and Mylah loves it)
beans (any type--I often give her whole pinto beans plain)
avocado (her favorite)
split peas
turkey burger
broccoli flouretts (I just cut off the stems)
sweet peas
pear
plain whole fat yogurt with a little maple syrup
almond butter and fruit preserve on ezekial bread
rice noodles
chard
carrots
apple sauce--unsweetened

TOFU TERIYAKI
1 T olive oil
1/2 tub of tofu, cubed
1/4 cup of teriyaki sauce

Heat oil over medium heat, when oil is hot add tofu. Cook for about 4 minutes on each side. Remove from heat and add sauce. It doesn't get any easier than this, and my baby eats it up with broccoli and avocado on the side.

TURKEY BURGER
1 lb ground natural turkey breast
1 slice of whole grain toast, ground in a food processor
1 organic egg
1/4 cup teriyaki sauce

Mix everything together in a large bowl. Form burgers and either cook them on the grill or heat 1 T of olive oil over medium heat, when hot add burgers, and then cook on the first side until you can see the meat begining to turn a little light/white on the top. Flip the burgers (the cooked side should be browned) and then cook until you see clear juices coming through. A delicious burger that your whole family will LOVE!

Miso Happy!

It's snowing on this cold Spring day here in Colorado, and there is no dinner I'd rather eat on a day like today than Miso Soup. And I'm not talking about the miso soup you get with Sushi; I'm talking about a bowl full of vegetables, ginger, garlic, tofu, rice noodles, and a tasty broth. There is no better meal that fills up your belly with so few calories and so many minerals and nutrients.

Miso is fermented soy or rice, and it's health benefits are numerous, including aiding digestion, boosting immunity, preserving beautiful skin, maintaining nutritional balance, and much more. In fact, adding any fermented foods to your diet can benefit your body in similar ways.

Miso can be used to make dips, salad dressings, soups, and sauces. Its sweet and salty flavor makes it the best low-calorie, nourishing addition to any meal. To make this soup below, you can really use any vegetables, but this is one of my favorite ways to eat it.

MISO SOUP
1 T olive oil
5 crimini mushrooms, thinly sliced
(sliced Zuccini can be good when it's in season)
1 clove garlic, minced
1/2 T ginger (fresh or dried)
1 cup frozen broccoli flourettes (I use frozen for convenience)
1 block frim tofu, cubed
6-8 cups of water OR vegetable broth (or use half of each)
5 leaves of Chard, sliced
4-6 T miso paste (any kind will do--white, mellow, red, etc)
1/2 cup of scallions OR cilantro
2T flax oil (optional, but do not heat--add at the end)

In a large stock pot, heat olive oil over medium heat. Add mushrooms and cook until tender and moist (about 4 minutes). Then add garlic, ginger, and frozen brocoli. Mix together and then add tofu, water and chard. Bring to a simmer, and then add your chard. Then you'll need to ladel some of the hot water into a small bowl and dissolve your miso paste there. Mix and smoosh the miso around until it is mostly dissolved, and then put it back into the main pot. If you need more for flavor, repeat this step. Serve yourself a bowl, add your scallions, cilantro, and/or flax oil, and enjoy.

If you want this soup to be more filling, add some thin rice noodles to the stock pot and cook until tender (about 5 min). Yummy!

MISO SALAD DRESSING
2 T Miso
1 1/2 T honey or maple syrup
1 t fresh ginger, minced
1 T Tamari
1-2 T flax oil

mix together and enjoy--this also makes a great dipping souce for anything--including baked tofu.

Conscious or Compulsive?

I'd like to think I was a conscious eater; however, the truth is that my blood type is not the only thing "Type A" about me. I have a tendency to be very compulsive about many things, including food. I only venture off of the blood type diet a handful of times each year, and each time I am reminded why I don't eat foods that are not compatible with my body. Furthermore, when I'm losing weight, I write down everything I eat before I eat it, and I measure everything I consume.

I often wish that I could simply "listen" to my body, feed my body what it "tells" me it needs, and stop this mild obsession with what I'm eating. Unfortunately, I find that I cannot do this, and the more I try to do this, the more impulsive my relationship with food becomes. Just yesterday I was driving to work with a peanut butter and honey sandwhich (my dinner for the night) sitting in the seat next to me. I wasn't hungry, but I could not stop thinking about that sandwhich. The more I thought about it, the more I wanted it. I picked it up, placed it on my lap, and I thought about it for a few more moments. "Just a few bites," I told myself, and I proceeded to unwrap it and tear off a piece to munch on. I checked in with my stomach and noticed I was full, and then I found myself tearing off another piece.

By the time I got to work, the sandwhich was long gone, and my belly was bloated. "I haven't exceeded my caloric intake for the day, and I won't eat again tonight," I justified. Even though this justification was true, I still felt really bad about my behavior.

Why had I done this? Why didn't I wait? Why did I eat the WHOLE thing?

The only answer I can come up with is because I have been overeating the majority of my life, and it's a feeling I am addicted to. Addiction comes from a Latin word that means "devoted habits," and I am very devoted to the habit of trying to control what I consume, ignoring that attempt, and feeling remoresful in the aftermath. Those of you who have been thin your entire life probably cannot relate; however, if this cycle was not addictive, there would be no weight issue in America.

My favorite psychologist, Boulder's own Christine Caldwell, PhD, has developed a theory about healing addictive cycles like this; she calls it "The Moving Cycle." The idea is that "the only way out of addiction is through it," and the way through it is with Awareness, Owning, Acceptance, and Action. In order to make a shift, a person needs to move through these four states of being as needed. Every slip is another opportunity to become aware, own your behavior, accept what you have done, and take action to shift your energy.

Perhaps I'm not as conscious about my relationship with food as I'd like to be, but my hope is that the next time my mind insists that I eat something my body does not want or need I will consciously choose an action that is not part of this devoted habit.

HEALTHY TIP:
When the weather is warm, we all want a cool beverage to quench our thirst. My favorite healthy drink tastes like lemonade but has no calories or sugar. I take a 16oz cup and fill it with crushed ice, then I pour in 1 T of "Santa Cruz Organic Lemon Juice" (the only ingredient is lemon juice--not from concentrate) and then fill the cup with water. For some reason, it tastes better than a fresh lemon squeezed in a cup, but it has the same benefits. Drinking a glass of lemon water each day can help with digestion, liver functioning, mucus, and much, much more. Use a straw to spare your teeth enamel.

It's not only what you eat that matters...

The famous 1960's quote by Adelle Davis, "You are what you eat" has endured over time because it is so true: If you eat well, you feel well. If you eat crappy, you feel crappy. However, it's not only what you consume that matters, but how you consume it. This is what I love about the blood type diet: It takes into account that not all people are the same. Some people need to eat large meals less frequently; others need to eat small meals more frequently. Even if you don't know or care about your blood type, you certainly know your body well enough to know which category you fall under. Personally, if I don't eat every 2 hours, I feel so tired and grumpy.

When I'm losing weight, I need to eat a little bit all day long...I'm not talking about 6 small meals a day; I'm talking about 8-9 tiny meals. This makes it that I feel just satiated, but a little hungry 1 1/2 hours later. Along with this, I need to eat any animal protien in the morning, and eat vegan at night. This makes it so I am burning my fuel while I sleep and wake up hungry and ready for my protien-filled breakfast the next day.

A typical day on a weight loss journey for me looks like this:
6:30 am 1 hard boiled egg with garlic salt and a piece of toasted ezekial bread
8:00 am Nori with one leaf of chard layed on top of it, 1/8 c brown rice, wheat- free Tamari, 1/4 c raw tofu all rolled up like a burrito
10:00 am 1/2 c LF Plain yogurt with some blueberries
12:30 pm A salad of mixed greens, grated carrot, chopped celery, black- eyed peas, 1/4 avocado, and my special salad dressing (1T
dijon mustard mixed with 1 T honey or maple syrup)
2:30 pm Cinimon Raisin ezekiel bread with 1 T Almond butter
4:00 pm Tofu stir-fry with rice noodles (RECIPE IS BELOW)
6:30 pm 1 T Peanut Butter with 3/4 cup "Puffins" original flavor (they taste
like vanilla wafers and are so healthy)
7:30 pm 2 T dried cranberries and 1 T Pumpkin seeds

If it looks like a lot of work, it's because it is; however, it is so worth it. Eating this way keeps my hormones balanced all throughout the day, which makes my metabolism burn everything I eat, along with excess fat.

TOFU STIRFRY WITH RICE NOODLES and Miso Sauce
1 Package of Rice noodles, cooked be following the directions on the box
1 T olive oil
1 yellow onion, chopped
3 cloves of garlic, miinced
1 package of firm tofu, cubed
8 crimini mushrooms, sliced
2 carrots, sliced
1 cup of frozen broccoli
6 leaves of swiss chard or kale
1/2 cup of cilantro OR scallions, chopped
3 T miso paste
3 T Tamari
2 T Maple Syrup or Honey

In a large skillet, heat oil over medum heat. Add onion and cook for about 7 minutes, then add garlic and cook for about 1 minute. Add the tofu and rais the heat to you can lightly brown it (about 5 minutes). Add the mushrooms, carrots, and frozen broccoli. Stir together until broccoli is defrosted. Add the chard or kale, then place the cooked noodles in the dish. Before mixing together, in a separate bowl mix the miso paste, tamari, and maple syrup together until the miso is dissolved. Then pour the mixture over the noodles and veggies, and mix together until everything is saturated (you may need to make more sauce depending on your taste buds).

Even my 10 month old baby loves this dish. Before having her, I would add some curry powder in when I sauteed the onions.

Beans, Beans, the Magical FOOD!

For those of you who know me well, it is no secret that I love beans...and what's not to love? They're full of fiber, they're a healthy plant-based protien source, they are a slow digesting carbohydrate, and they're naturally fat-free. If you add beans to your diet, you will feel the benefits in your digestive tract, waist line, and energy level. It is true that the complex sugars in beans cause gas, but if you eat beans frequently you will encourage the growth of the bacteria that aid in digesting beans, which minimizes gas--so the more you eat, the less you toot.

When I'm trying to lose weight, I eat beans at least once a day. To save money and your sodium intake, buy your beans dried in bulk (you can add salt to taste). Before cooking, you'll need to soak your beans overnight in room temperature water OR for 1 hour in water that has been boiled (legumes do not need to be soaked). If you want to buy your beans in a can, read the ingredients to make sure there are no additives--beans and salt should be the only ingredients.

Bean salad is my favorite warm weather bean dish. With some fresh herbs, raw veggies, and a little citrus, this dish is worthy of a main course in my book.

BLACK BEAN SALAD
2 T Lime Juice
1 T Flax Oil
1 t (teaspoon) salt
1/2 cup of chopped cilantro (the taste of freshness)
1 cup of cooked black beans
2 carrots, chopped
1/4 red onion, chopped finely
2 celery stalks, chopped
1 cup corn kernels (either sliced off of raw fresh corn, defrosted, or from a can)
3 leaves of Swiss Chard, chopped

Whisk the lime juice, flax oil, and salt in a large bowl, then add everything else. Mix it all together and you're finished. This is a fresh, satisfying, healthy meal.

WHITE BEAN HUMMUS

1c dried white beans
2c Imagine “No-Chicken” Broth
3T fresh lemon juice
¼-½ c sesame tahini
1 clove garlic, minced
½ t ground cumin
pinch of paprika
salt to taste

Rinse and pick through beans, place in a large mixing bowl, cover with water, and soak for 8-12 hrs. (You may also pour boiling water over beans and soak for one hour if time is an issue). When beans have thoroughly soaked, drain and place in saucepan. Cover with stock and bring to a boil. Place lid over sauce pan, and reduce heat to low. Simmer for about 45-60 min., or until beans are tender. Drain beans, reserving the liquid, and set aside to cool—you may want to cook beans ahead of time and place in refrigerator.

In a food processor, combine lemon juice, tahini, and garlic. Place lid on machine, turn it on, and gradually add the beans. Once beans are all mixed in, slowly add the oil while machine is still on. Turn off the machine and us a spatula to get all of the hummus off of the sides of the mixing bowl. If the dip is too thick, add reserved broth in moderate amounts until desired consistency is achieved.

Add cumin, paprika, and salt, mixing it well in the food processor. Taste your dip, and adjust seasoning as desired. Place in an airtight container and sprinkle paprika on the top. Allow it to sit in the refrigerator for at least three hours, and enjoy!

Hint: even though beans can be cooked in water rather than broth, these bland beans taste better when they are cooked in a tasty broth.

BEAN BURRITO
1 cup of cooked pinto beans
1 T olive oil
1 yellow onion, chopped
1 T cumin
1 T paprika
2 t salt
2 t garlic or garlic powder
1/2 cup crimini mushrooms, sliced
2 carrots, chopped
1 cup frozen broccoli
4 leaves of chard or kale, chopped

Heat oil in large skillet over medium heat, add onions. Cook for about 5 minutes, then add all of your spices, included garlic and salt. Add your mushrooms, and cook until moist. Then add your carrots and broccoli; cook for about 5 minute. Add your greens, mix it all together, and put it in your favorite tortilla. I prefer brown rice torillas--they are high in fiber (which I clearly don't need any more of) and they are delicious when toasted in a skillet (with NO oil)


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Two beans that are all too often overlooked are adzuki beans and black-eyed peas. I live at altitude, so everything takes longer to cook up here; therefore, cooking times may vary, and you'll need to check your beans every once in a while to see how they're doing. Adzuki beans cook for about 1 hour, and black-eyed peas for about 90 minutes.

BLACK-EYED PEAS
1 cup cooked black-eyed peas
1 T Olive oil
1 t corriander
1/4 t allspice
1/2 cauliflour head, washed with the flourettes cut into small pieces
1 carrot, sliced
2 cloves garlic, minced
4 leaves of swiss chard (delicious!)
1 6oz package of feta cheese

In a large skillet, heat oil over medium heat, and add cauliflour. Cook for about 5-8minutes, stiring frequently. Add a tablespoon of water for steam. Next add your spices, carrots, and garlic, and cook for about 1 minute--only until you can smell the aroma of garlic. Add your beans, and cook until your vegies are soft but firm. Remove from heat and add your chard and feta. Yummy!

ADZUKI SQUASH CHOWDER (A winter and fall dish)
Adzuki-Squash Chowder
1 ½ c dry adzuki beans
2 T olive oil
1 large white onion, chopped or 2 medium leeks, thinly sliced
2 t tarragon
1 ½ lbs butternut squash or sugar pumpkin, peeled, seeded, and cut into chunks
6-8 c Imagine “No-Chicken” broth veggie stock
2 c corn kernels, canned or frozen
salt to taste (optional)

Rinse beans, and soak them for 4-6 hours in water. Drain, rinse, and set aside.

In a large soup pot, heat oil over med-high heat. When oil is hot, add the onion. Sauté until onion is translucent, about 2-5 minutes. Add tarragon, and stir to release flavor. Next add the squash, stirring in to coat with oil. Add the beans and the stock, making sure that the squash is covered in liquid.

Bring soup to a boil, cover and reduce heat to low. Simmer for about 60-90 minutes or until beans are tender.

Stir in corn and salt to taste. Adjust seasoning if necessary and enjoy.

Baked Goods that are Good for You

Since we all love a good treat now and then, it's good to have a few go-to healthy recipes to indulge your craving. As a general rule, though, when I'm losing weight (as I am right now with my final 10 post-partum pounds) I do not eat baked goods or sugar. Also, I am niether a gluten free or vegan consumer of foods. However, I just found out that my talented teenage cousin, Madeline, is sensative to glueten and lactose, and this was my first blogger request so here is what I know.

For gluten free baking, you can use a combination of rice flour and tapioca starch, with a ratio of 2 to 1.

To substitute butter in baking (if you do not want to use coconut or canola oil), use the same amount of apple sauce that recipe calls for in fat.

To substitute egg in baking, use ground flax seed mixed with water. To replace 1 egg, you'll need to mix 1 T (tablespoon) of ground flax seed with 3 T of water.

To substitute sugar in baking, you can soak some date pieces and mince them finely and add some maple syrup or honey.

I'm not going to lie, your baked goods will not taste like their fattening, glutenous counterparts; however, once your expectations and palett shift, you will be pleasantly surprized at the delicious, healthy goodness that you can create.

Here are two recipes that I created a few years ago, and if you use gluten free oats and follow my substitution guidelines, they are naturally gluten free.

These cookies are dense, but they are really yummy:

OATMEAL COOKIES
About 10 cookies
2 cups oats (Irish oats)
½ cup brown sugar
2 T ground flax
1 ½ tsp cinnamon
¼ cup chopped walnuts
2 T raisins
1 Egg, beaten
4 T vegetable oil
2 T maple Syrup

Preheat oven to 350 degrees. Lightly oil a baking sheet.

In a large bowl, add oats, sugar, ground flax, cinnamon, walnuts, and raisins. Mix well, breaking up and clumps in the sugar. Next add egg, oil, and syrup. Mix well and let sit for 15 minutes.

Use a spoon to place the mixture on the prepared baking sheet. Press each mound into a
2 ½ inch round with your finger.

Bake the cookies for 10 to 12 minutes until golden brown. Leave to cool for a few minutes, and then transfer to a cooling rack or a plate using a spatula. Store in an airtight container and enjoy!

APPLE CRISP
Apple Crisp
5 Granny Smith Apples, pared, cored, and sliced to ¼” slices
1 cup Spelt Flour
¼ cup brown sugar
2 tbsp maple syrup or honey
1 tsp cinnamon
½ tsp nutmeg
¼ cup walnuts, chopped (optional)
¼ vegetable oil

Preheat oven to 350 degrees. Arrange apple slices in an ungreased 8 x 8 baking dish. In small bowl, combine flour, sugar, syrup or honey, cinnamon, nutmeg, walnuts, and oil. Mix well until crumbly. Sprinkle evenly over apple slices. Bake until tender, about 45 minutes.

This next recipe is compliments of Amber. I have not had the chance to try them yet, but she says they are so good:

APRICOT OATMEAL BARS

1 cup flour
1 cup oats
1/2 tsp baking soda
1/2 cup applesauce
1/2 cup agave

Apricot filling- in saucepan combine 1 cup of snipped dried apricots and 3/4 cup of water, bring to boil; reduce heat and simmer covered for 5 minutes. Add 1/4 cup agave adn 1 tbsp flour- cook 1 min more til thickened and bubbly.

Combine flour, oats, agave, applesauce and baking soda- reserve 1/2 cup or so to put on top. Press mixture into bottom of baking dish- spread filling and add remaining mixture on top. Bake 350 for 30-35 min.

You can also do a cranberry apple filling- 1 cup of chunky applesauce, 2/3 cup dried cranberries, 1/2 tsp cinnamon and a dash of cloves.

I hope these tips help to expand your baking repitiore and quench your cravings!

Getting Started

As I get started on my very first blog, I think it's appropriate to reflect on how I got started with my healthful lifestyle. I was raised on pizza, fast food, and tuna caserol. Not only did I eat poorly, I also overate at every meal. After years spent suffering in my body with obesity and illness, my dad, Dr. Michael Kwiker, introduced me to a diet that is tailored to my specific metabolism. 11 years ago I started following the Blood Type Diet for the "A" blood type, and my health, mood, and weight have benefited enormously. When I changed the way I ate, I began to cook for myself, appreciate the beauty of food, and become conscious of my relationship with food. In short, the nutrition of my meals became important to me, and I thoughtfully chose each calorie I consumed.

Now that I am a new mom, shedding the baby pounds has reconnected me with the importance of eating with awareness, and I plan to share with you here the meals, snacks, and menus I use to keep myself and my family healthy, happy, and well nourished. I also plan to share with you my process of having a relationship with food that is conscious and honest.