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Quinoa w/ Brussels Sprouts, Tempeh & Toasted Almonds

Posted by Diane on Jun 8, 2010 in Grains (non breakfast), Quinoa, Recipes, Tempeh, Tempeh, Tofu, Seitan, Vegetables | 0 comments

For the Quinoa:

1 TBSP butter, ghee, or coconut oil
1/2 tsp pure salt
1 & 1/2 cups quinoa

For the Vegetables:

1/3 cup butter, ghee, or coconut oil
2 cups thinly sliced onions
1/2 tsp caraway seeds (optional)
1 (8 oz) package soy tempeh, sliced into bite-sized pieces
1 red bell pepper, seeded & thinly sliced
1 pound brussels sprouts, trimmed & cut lengthwise into thirds
1/4 cup tamari/soy sauce
2 TBSP mirin
pure salt & freshly ground black pepper to taste
1/2 cup chopped toasted almonds (optional)
lemon wedges for serving

To Prepare the Quinoa:

• Rinse the quinoa well in a fine, mesh strainer.
• In a medium saucepan over high heat, combine the butter & salt w/ 2 & 1/2 cups of water & bring to a boil.
• Reduce heat to low & stir in the quinoa.
• Cover the pot & simmer for 18 mins.
• Turn off the heat & set aside, covered for about 3 mins.
• Fluff w/ a fork before serving.

To Prepare the Vegetables:

• In a large saute pan over medium heat, warm the oil.
• Add the onion & caraway seeds if using & saute for 2 mins.
• Add the tempeh & peppers.
• Cook, stirring occasionally, until the tempeh begins to caramelize and brown, about 2 mins.
• Add the brussels sprouts, 1 cup of water, the soy sauce & mirin & bring to a boil.
• Reduce the heat & simmer, covered, for 10 mins.
• Season w/ salt & pepper to taste.

Serve the brussels sprouts over the quinoa, sprinkled with toasted almonds & accompanied by lemon wedges.

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SIDE NOTES:

~ Adapted from “Fresh Food Fast”

~ I cook the tempeh a little longer than suggested, until it’s somewhat browned.

~ Mirin is in a bottle similar to soy sauce & can be found in the asian aisle of the grocery store or health food store. It’s a sweet japanese rice wine.

~ If you want to toast the almonds yourself….. Place them in a rimmed baking sheet & bake @ 350 for 8 – 10 mins (stirring halfway through).

Parmesan Baked Kohlrabi

Posted by Diane on Jun 8, 2010 in Cruciferous (non-leafy), Recipes, Vegetables | 0 comments

butter for greasing pan
bread crumbs for dusting pan
3 cups, peeled, sliced kohlrabi (approx. 1/4 inch thick pieces)
1 TBSP butter, melted
2 TBSP grated parmesan
1 TBSP (or more) unflavored, whole grain bread crumbs
1/8 tsp black pepper

• Preheat oven to 350.
• Grease an 8 or 9 inch round pie dish with butter & dust w/ bread crumbs.
• Cook the kohlrabi in boiling water until just tender, about 7 – 10 mins, & drain.
• Toss with the melted butter.
• Place the kohlrabi in the prepared pan, then sprinkle with parmesan, 1 TBSP bread crumbs, & black pepper.
• Bake 1 hour or until topping is browned.

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SIDE NOTES:

~ I had never heard of kohlrabi until I started receiving it a few years ago from our CSA farm. It’s an interesting looking vegetable! The skin is bright purple, but after you peel it, it looks like a white potato. To me, it has a flavor reminiscent of cauliflower.

~ As shown below, the leaves can be prepared as you would any greens. They were great sauteed w/ garlic, olive oil, salt & pepper & tossed with whole grain orzo pasta (as shown above). If you use the purple stems, make sure you put them in the pan first as it will take longer for that part to become tender enough to chew. Otherwise, just discard the stems & only use the green part.

Pan-Seared Summer Squash w/ Garlic & Mint

Posted by Diane on Jun 8, 2010 in Recipes, Summer Squash, Vegetables | 0 comments

2 pounds summer squash, sliced lengthwise, 1/2 inch thick
2 TBSP lemon juice
2 TBSP fresh mint leaves, torn into pieces
2 garlic cloves, finely chopped
1 tsp pure salt
1/2 tsp crushed red pepper flakes
3 TBSP extra virgin olive oil
freshly ground black pepper

• Warm a large (dry) skillet or griddle over medium heat.
• Arrange the squash in a single layer & sear until speckled w/ brown & beginning to blacken, about 5 mins.
• Flip the squash & cook for 4 – 5 mins more.
• Repeat w/ remaining squash.
• In a serving bowl, combine the lemon juice, mint, garlic, salt & red pepper & let marinate for 5 mins.
• Whisk in the oil.
• Transfer seared squash to the bowl, toss to coat w/ the dressing, and let sit for about 5 mins. Add black pepper & serve.

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SIDE NOTES:

~ From “Fresh Food Fast”

~ When the zucchini comes in, there’s usually quite a bit of it, so it’s nice to find many different ways to use it! =)

Sesame Millet

Posted by Diane on Jun 8, 2010 in Grains (non breakfast), Millet, Recipes | 0 comments

1 cup millet
3 cups water
1 tsp pure salt
2 TBSP extra virgin olive oil
3 TBSP toasted sesame seeds (more or less)

• Rinse millet in a mesh strainer & drain.
• Boil water, add salt & millet, cover & simmer on low heat for about 25 mins.
• Remove from heat & let stand for 5 – 10 mins, covered.
• While millet is standing, toast sesame seeds in a small skillet over low heat for about 5 mins, stirring frequently to prevent burning.
• Mix seeds and olive oil into the millet & serve.

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SIDE NOTES:

~ Delicious & easy! The toasted seeds & fresh olive oil give this grain a delicious nutty flavor. Add freshly ground black pepper if you’d like & maybe an extra drizzle of olive oil over the top.

~ This is what raw millet looks like…..small separated seeds….
 Once cooked, its texture becomes a cross between sticky rice & mashed potatoes.

Collard Greens w/ Tahini Sauce

Posted by Diane on Jun 8, 2010 in Greens, Recipes, Vegetables | 1 comment

2 TBSP coconut oil
1 medium onion, sliced thinly
1 bunch collard greens
3 TBSP tahini
6 TBSP water
1 TBSP ume plum vinegar
drizzle of toasted sesame oil

• Rinse and chop greens & set aside.
• Heat coconut oil in saute pan, add onion and cook gently over medium low heat until translucent (approx 10 mins).
• Add greens and stir well.
• Cook until wilted & softened (approx 10 mins).
• In the mean time, make sauce by combining tahini, water & vinegar in a small bowl.
• When the greens are just about done, pour half of the sauce into the saute pan & mix thoroughly until greens are coated.
• Remove pan from heat and drizzle a few swirls of toasted sesame oil over the top, mixing to combine.
• Drizzle remaining sauce over each portion of greens as serving.

Serves 2.

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SIDE NOTES:

~ This recipe was given to me many years ago by friend Kate Gilday (thanks!). My kids go crazy for it. One of our favorite ways to eat greens (tied with garliky greens!).

~  Greens tend to cook down quite a bit.  It may look like a lot when you start, but don’t be fooled.  Double this recipe to feed a family of 4 (as a side dish).

~ The toasted sesame oil is a must (really adds flavor). Sometimes (if I happen to have it on hand) I use Eden’s hot pepper toasted sesame oil which gives it a mild kick.

~ An easy way to cut the greens…. place the leaves on top of each other & roll tightly (long ways). Holding on to the stems with one hand, make 2 cuts (again, longways, but not all the way to the stems). While still holding the leaves firmly together, now you can cut the other way (as if you were cutting a sushi roll). Then cut the bottom stems off & discard.

~ For those who don’t know, tahini is a creamy paste of sorts (like peanut butter) made from sesame seeds.

~ Careful not to overcook the greens….It’s best to make sure your other dishes (if any) are ready (or just about ready) when you add the greens to the pan. If you cook the greens too early & they sit in the pan for an additional 15 minutes, even though you turn off the heat, they’ll continue to cook & they might turn into mush. 10 mins on med-low heat seems to be just right (I keep the burner on 3).

~ UME PLUM VINEGAR (sometimes called umeboshi vinegar) is made from Japanese ume plums. It’s actually not a true vinegar, but a brine. If you want a few reasons why you should go out of your way to use this particular vinegar, here’s a little info…..”Besides their dramatic flavor, Japanese pickled plums have remarkable medicinal qualities. Their powerful acidity has a paradoxical alkalizing effect on the body, neutralizing fatigue, stimulating digestion, and promoting the elimination of toxins. This is the Far Eastern equivalent to both aspirin and apple; not only is it a potent hangover remedy for mornings after; more than that, an umeboshi a day is regarded as one of the best preventive medicines available. Ume plum vinegar contains many of the healing qualities and nutrients associated with pickled plums, and it is easy and convenient to use. Both pleasantly tart and salty, use it to liven up salad dressings, sauces, soups, marinades, and homemade pickles. It adds a pleasantly pungent flavor to cooked leafy greens and other vegetables.” So…. you can probably substitute with another vinegar if you’d like, but we think it’s worth a trip to the local health food store to get a little umeboshi in your life here & there when you can. If you do use a substitution, keep in mind that unlike regular vinegar, umeboshi is salty, so you might need to add a little salt as well.

Rice Bean & Cilantro Salad

Posted by Diane on Jun 7, 2010 in Black Bean, Grains (non breakfast), Legumes, Recipes, Rice, Salads, Warm Salads | 0 comments

For the Rice

1 cup Lundberg wehani brown rice
2 cups of water
1 TBSP coconut oil or butter (optional)
1/2 tsp pure salt (optional)

For the Vegetables

1 can black beans
1 & 1/2 cups frozen corn, thawed
1 red bell pepper, diced
1 scallion, diced
LOTS of fresh cilantro!
1 garlic clove, minced
juice of 1 lime (about 2 – 3 TBSP)
1 & 1/2 tsp cumin
1/2 tsp pure salt

• Combine rice, water, oil and salt in a small pot.
• Bring to a boil, then cover and simmer for 45 mins.
• Remove from heat (still covered) and let sit for 10 mins.
• Fluff with fork, then mix together with the rest of the ingredients.

Hot, cold, warm or room temp…this stuff is good any which way.

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SIDE NOTES:

~ This particular variety of rice really makes the recipe what it is (& makes the house smell like popcorn while it’s cooking!).

~ We sometimes use this as a taco or burrito filling. Add a little guac & salsa & you’ve got a nice meal.

~ If your corn is not quite thawed in time, mix it together with the steamy hot rice. Then add the rest of the ingredients.

~ Concocted this one myself several years ago, based on something I got from the cafe @ our local health food store.

Safe Sunscreen ?

Posted by Diane on Jun 7, 2010 in Environmental, Health Topics | 0 comments

Good, old-fashioned sunshine is the best way to get our vitamin D, but if you plan to be in the mid-day sun for extended periods of time, it’s a good idea to protect your skin. Aside from using hats, sunglasses, and protective clothing, it’s sometimes necessary, especially in the warmer months, to use sunscreen.  That being said, please be careful with your sunscreen choices. The old saying, “You are what you eat” also comes into play here, as the skin has the potential to “eat” (absorb) whatever is applied to it.

It might sound strange at first, but eating chemicals (within our food) is actually less damaging than applying them to the skin. This is because our digestive system breaks down & filters out at least some of the toxic load. When applied to the skin, chemicals can be absorbed directly into the bloodstream and circulated throughout the body.

For more detailed information on sunscreen safety, visit the Environmental Working Group’s (EWG) SKIN DEEP cosmetic safety database.

www.cosmeticdatabase.com

Here, you’ll be able to look up your current products to see how they’re rated, and also browse through their list of recommended sunscreens. OVER 1000 SUNSCREENS WERE EVALUATED and given a score between 0 and 10, where zero is safest, and 10 is the most dangerous. They categorize the scores into 3 groups: 0 – 2 = low-hazard, 3 – 6 = moderated hazard, and 7 – 10 = high hazard.

With that in mind, 1 is the lowest (safest) score you’ll find for any sunscreen, as there is no 100%, “perfectly safe” option – only some that are much better choices than others. Please scroll down for a list of hazardous sunscreen ingredients that are best avoided, taken directly from the EWG website. Luckily, there are a good number of products that can protect our skin without the unnecessary risks associated with these harsh chemicals.

The sunscreens most highly recommended are mineral based (as opposed to chemical).  Active ingredients to look for are zinc oxide, titanium dioxide, or a combination of both.

The cosmetic database, of course, evaluates all personal care products.  Please use this amazing reference guide when choosing any type of lotion, toothpaste, shampoo, make-up….etc.

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I’ll offer a quick review here, of just a few sunscreens I can comment on, but keep in mind, skin care is very personal. What works well on my skin might not work for yours, and vice-versa.

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UPDATE – 6/18/12

Two products I’ve been using for the kids are made by BADGER – water resistant spf 30 sunscreen (for swimming) and spf 30 face stick.

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KEYS-SOAP – SOLAR RX – SPF – 30

I’ve used this one as a moisturizing, facial sunscreen for the past several years. It was given a score of 1 by the EWG. I really love it – just works well for my skin. Applies easily, hydrates well, non-greasy, effectively blocks the sun. Worth mentioning – It uses nano-zinc particles as its active ingredient. “Nano” products have come into some controversy as of late, but at this point in time, the EWG (who has conducted the most thorough investigation on this topic) still deems nano particles safe and continues to recommend them. As an experiment, over the past 6 months, I’ve tried a few other brands that use a non-nano formula, to see if I could find one that works just as well for me as Keys Solar Rx. I did find a few that are very good, but Keys happens to feel & look the best on my particular skin. I alternate at this point, since I have a few different kinds on hand that need to be used up. However, I use my regular moisturizer, without sun protection most frequently, and reserve the SPF moisturizers only for days I’ll be in the sun for extended periods of time.

www.cosmeticdatabase.com/keyssolarrx

For a summary on the EWG’s stance on nano technology:

www.cosmeticdatabase.com/nanotech

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MARIE VERONIQUE ORGANICS KIDS SAFE SCREEN – SPF 25

This is a relatively new product, and I have to say I really like it.  It’s been given a score of 1 by the EWG.  It applies really nicely, doesn’t look white on the skin, and it’s not just for kids either.  This is a great, general, full body sunblock that can be used by everyone in the family. Hooray.

www.cosmeticdatabase.com/MVOkidsafescreen

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SWEETSATION THERAPY – SUN SI BELLE ORGANIC TRIPLE ACTION MOISTURIZER SPF 30+

This is a really close runner-up for me – nice SPF facial moisturizer. It comes scented & unscented (I prefer the unscented version). It’s got all sorts of anti-aging/anti-wrinkle action and was given a score of 2 by the EWG. This is a non-nano formula. Non-nano can sometimes leave your skin looking white, however, this one is pretty good. Every once in a while, if I apply a little too much, I have a slight white tint visible only if the light hits me a certain way, but it’s usually not an issue if I don’t go overboard applying. It hydrates nicely without feeling heavy/greasy. Worth mentioning, if purchasing directly from manufacturer’s website, you’re allowed to test the product for 14 days & return if it doesn’t work for you (how nice!). Lastly – “Skin QR Organics L’air du Soleil” is the same exact formulation as this one (same manufacturer, different marketing).

www.cosmeticdatabase.com/sweetsationspf30

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SWEETSATION THERAPY SUN-N-FUN ORGANIC BABY SUNSCREEN SPF 30+

This is another nice, full body (non-nano) sunscreen for anyone, though make note that the “fun” part of this sun-n-fun sunscreen is the scent, which is chocolate-marshmallow =) Was given a score of 2 by the EWG. Again, similar to the grown-up version above, it applies easily but can look a little white if too much is applied and not rubbed in properly (though the kids don’t seem to mind). The difference between this sunscreen & the grown-up version above it, is that this one does not contain the anti-aging properties more important to mature skin, making it about half the price (& as mentioned, this one has that “fun” scent). The fact that it’s water-resistant is a big plus. A good choice for when the kids are swimming.

www.cosmeticdatabase.com/sweetsationsunnfun

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SANRE ORGANIC SKINFOOD – SUPPLE SUNSHINE – SPF 30

This is another good, non-nano formulation if it works for your particular skin. Given a score of 2 by the EWG. For me, it was a little heavy (makes my skin look & feel a little greasy/dewy). No whiteness at all though which is nice. Sanre also has a few other SPF formulations. “Supple Sunshine” is for dry to normal skin. “Sparkling Aloe” is for oily/combination & acne prone skin, and “Shaded Rose” is for irritated, psoriasis/eczema prone skin. It is, however, very expensive, as their bottles are tiny compared to some of the other SPF moisturizers.

www.cosmeticdatabase.com/sanresupplesunshine

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MARIE VERONIQUE – MOISTURIZING FACE SCREEN PLUS – SPF 30

Given a score of 1 by the EWG. This is a very nice product, but didn’t work for me because it has a tint. Actually, Marie has 3 shades of this sunscreen – light, medium, and no tint. However, even the no tint has a tint, as they use a yellow color to offset the whiteness of the zinc-oxide. It doesn’t necessarily make your skin look yellow, but it does look like you have face make-up on. If you’re used to wearing foundation type make-up and/or powder, this may be the perfect facial sunscreen for you (I believe the most popular color is “light”). Personally, I don’t like anything on my skin, other than a moisturizer with no color, so this just didn’t work for me. Keep in mind that the company offers a 30 day money back guarantee, so if it sounds interesting to you, give it a try, as there’s no risk. If you order one shade, they usually send samples of the other two for you to also test out.

www.cosmeticdatabase.com/MVOfacescreen

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DR. MERCOLA’S SUNSCREENS

Mercola has 3 formulations – SPF 15, 30, or 50. We’ve tried the 30 & 50 but couldn’t use them. For us, they had a very white look, but worse was the fact that the lotion balled up on our skin as we tried to rub it in. They both also left my skin feeling very dry. Would have to apply a moisturizer in addition to this sunscreen (which is too much for me to do!). Tried them on several occasions, but always got the same disappointing results. Perhaps others with different skin types have done better with it. Like some of the other companies, Mercola does offer a money back guarantee, so there’s no risk in trying. Additionally, his website offers a large amount of information on sunscreen safety (and any other health topic you can think of), so I highly recommend stopping by regardless of whether or not you plan to purchase.

www.mercola.com

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To view other good options (as evaluated by EWG), click on the following links:

Best beach/sport sunscreens:

www.ewg.org/bestbeachsportsunscreens

Best moisturizers with SPF:

www.ewg.org/bestmoisturizingsunscreens

Best lip Balms with SPF:

www.ewg.org/bestlipbalmsunscreens

Best make-up with SPF:

www.ewg.org/bestmakeupsunscreens

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As you do your own searching & testing, keep in mind, although the whole sunscreen topic is somewhat controversial, it’s clear that many sunscreen chemicals are indeed absorbed through the skin. Here’s a list of common sunscreen chemicals best avoided if possible:

4-Methylbenzylidene camphor (4-MBC)
Benzophenone-3 (oxybenzone)
3-Benzylidene camphor
Octyl methoxycinnamate (OMC)
Padimate O
Octocrylene
Ensulizole
Homosalate
Sulisobenzone (Benzophenone-4)

For more details on the above listed chemicals:

www.ewg.org/sunscreenchemicals

www.pubmed.gov/oxybenzone,4-MBC

www.pubmed.gov/OMC,4-MBC,oxybenzone
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www.ewg.org/sunscreeninvestigation/summaryoffindings
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Sesame Asparagus & Noodles

Posted by Diane on Jun 6, 2010 in Asian, Entrees, Pasta, Photo Slide Show, Recipes | 0 comments

2 TBSP sesame seeds, toasted
1 pound spaghetti or linguine

For the Sauce:

2 TBSP toasted sesame oil
1/4 cup tamari/soy sauce
2 TBSP broth (veggie or chicken)
2 TBSP mirin
a pinch of cayenne
1 TBSP natural sugar (optional)

For the Asparagus:

1 TBSP coconut oil
2 garlic cloves minced
1/4 tsp ground ginger powder
1 bunch asparagus, cut into 2-inch lengths
1/4 cup water
1 tsp tamari/soy sauce
2 scallions or chives thinly sliced (optional)

• Toast sesame seeds & pour them into a small bowl to cool.
• Combine sesame oil, soy sauce, water, mirin, cayenne & stevia in small bowl & set aside.
• Start cooking pasta.
• Heat coconut oil in large saute pan over medium heat.
• Add garlic & ginger & cook 1 min.
• Add asparagus & stir fry 1 min more.
• Pour in the water & cover pan.
• Cook covered until asparagus is tender, but still bright green (about 4 mins).
• Add soy sauce (1 tsp) & scallions (if using) into saute pan with asparagus.
• Drain / rinse the noodles & return to same pot you cooked them in. Pour sauce over noodles & toss well to combine.
• Serve noodles with asparagus over the top and garnish with sesame seeds.

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SIDE NOTES:

~ This is sooo easy because it’s a no-cook sauce (just mixing a few things together in a bowl). It’s a family favorite.

~ To toast sesame seeds, put them in a dry skillet over low heat & cook for a few minutes, stirring frequently to avoid burning. Sometimes you can purchase sesame seeds pre-toasted.

~ If I don’t have any broth on hand, I just use water.

~ Mirin is a sweet Japanese rice wine (will be in a bottle similar to soy sauce, and near the soy sauce for that matter). Check your local health food store if your regular supermarket doesn’t have it – as the dish is not the same without it. If you can find it, I recommend Eden brand, as some of the others contain undesirable additives. And in fact, years ago, when I first started making this recipe, unknowingly, I was using a brand that contained a low-fi sweetener. When I switched to Eden’s mirin, we missed the slight sweetness to this recipe so that’s why I started using a little bit of stevia. I like “SweetLeaf’s Stevia Clear”.  If you prefer to use sugar, you can try using about one TBSP.

~ It’s spicy with the cayenne, so best to serve kids before mixing it in. Just to give you an idea – an eighth of a tsp makes this dish very spicy – ok for adults who like a lot of heat, but not so much for the kids.

TLT

Posted by Diane on Jun 6, 2010 in Recipes, Sandwiches, Tempeh, Tempeh, Tofu, Seitan | 0 comments

(dairy free)

Lightlife organic smoky tempeh strips (fakin’ bacon)
lettuce
tomato
mayo
your favorite bread

You can make this gluten & sugar free if you marinate your own tempeh….  Slice it thinly, and marinate in a mixture of gluten free soy sauce, liquid smoke, and a little onion powder. (using gluten free bread)

If interested in making homemade mayo, click HERE.

Greens Beans & Shells

Posted by Diane on Jun 6, 2010 in Brothy w/ Beans, Cannellini/Great Northern, Greens, Legumes, Pasta, Recipes, Vegetables | 0 comments

butter, ghee, or extra virgin olive oil
garlic (6 – 8 cloves), chopped
crushed red pepper (optional)
11 oz spinach (more or less)
2 cans cannellini beans
32 oz vegetable broth
pure salt & pepper
1 pound medium whole grain shells

• Cook pasta.
• Saute garlic in olive oil until lightly browned.
• Shake in some crushed red pepper if using.
• Add spinach & saute until wilted (just a few mins).
• Add beans & vegetable broth & stir until heated through.
• Toss in cooked pasta & serve.

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SIDE NOTES:

~ Since butter and ghee are more heat stable than olive oil, I prefer to cook a dish like this with butter, then drizzle some fresh olive oil over the top after it’s done cooking for extra flavor.