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!
Wednesday, July 28, 2010
Sunday, July 25, 2010
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.
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.
Saturday, July 17, 2010
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!
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!
Thursday, July 15, 2010
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!!!
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!!!
Friday, July 9, 2010
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!
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!
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