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!