Pancakes
3 oz oyster mushrooms 1 cup finely diced Bok Choy stalks 1 sweet red pepper, diced finely 1/2 cup onion chopped 3 T vegetable oil 4 large eggs 1 T dry sherry or dry vermouth Sauce 1 cup chicken broth 1 T each soy sauce and chili sauce hot red pepper sauce to taste 1 T cornstarch Combine all the sauce ingredients in a saucepan, except 1/2 c chicken broth and cornstarch. Heat. Mix cornstarch and 1/2 cup broth and add to sauce pan and heat and stir until thickened. Place oil in a saute pan and saute the veggies until soft. Remove from heat. Place eggs in a bowl and add sherry or vermouth. Mix but do not beat. Add cooled vegetables. Heat 1 T of oil in a pan, when hot, ladle egg/veggie mixture into pancake sized rounds and cook on medium heat. Turn and cook until brown on both sides. Plate and dress with sauce. Enjoy! Check out my Friday Fast Food Tips video: http://ow.ly/bU2xz
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I read a lot!
Anything that has to do with food, farming and good health. The book The Jungle Effect has been recommended to me over and over and finally I had the opportunity to read it. Wow! Seems that there are "cold spots" all over the world where certain diseases are virtually non-existent. The inhabitants from these areas only retain their disease-free status when they eat the indigenous food. If they move elsewhere and adopt a more modern diet the incidents of the disease rises to the level of modern times. The factor making the area disease-free is the food not genetics. Each disease has a different "cold spot". There is Okinawa, Japan for breast and prostate cancer. Cameroon, West Africa for bowel issues. Iceland for depression. Crete, Greece for heart disease. This is just to name a few! This book tells stories of patients that have come to see the author, who is an MD, either because they are showing signs of a certain disease or they wish to avoid the disease. With a lot of research and travel to these cold spots the author really delves into the native foods and dishes and finds the scientific reason for the health benefits. This book is fascinating and affirms that what you eat has a huge impact on disease. Check it out and get cooking. Pick the health concern that is most importnat to you and look at the cold spot and the foods eaten there. Gatta go chop some veggies! The Jungle Effect on Amazon!  Spring is the time for all those cleansing veggies.
After a long winter of heavy warming foods our bodies welcome the spring vegetables and their ability to lighten us up for the hot summer months to come. One of my favorite vegetables is Asparagus. This spring power-house is not only full of folic acid but is a super digestive support food. Folic acid is one of the B vitamins that helps the body produce and maintain new cells. In particular, red blood cell formation is dependent on adequate levels of this vitamin. It may also help cells resist changes in their DNA associated with the development of cancer. Folic acid plays a very important role in pregnancy by significantly reducing the incidence of birth defects known as neural tube defects (malformations of the spine and brain). Asparagus is also high in fiber and protein. Fiber helps everything move on through the system at a healthy rate. Asparagus also contains significant amounts of the nutrient inulin, which is referred to as a “prebiotic.” Inulin bypasses the first segments of digestion and arrives at the large intestine undigested. Because of this, it is an ideal food source for certain kinds of “good” bacteria in our intestines that are associated with better nutrient absorption. So go out and grab a bunch while it is fresh and in season. Two of my favorite ways to cook it is: Roasted with olive oil, garlic and herbs on a pizza pan in a 400 degree oven until brown or Sauteed in a pan with garlic and when browned add some balsamic...yum and so quick. I must admit I will easily polish off a bunch on the way home from the store! Don't forget to make it organic and local if you can! You know, I am like everyone else. I am long on "to do's' and short on time! There's my business, volunteer work, my husband's two rental properties in New York that need constant attention, tax prep for family members and a few friends, my Mom's 79th birthday, my son and his girlfriend are here for a visit,the FAFSA forms that are due soon and my old Shepard Dog is having trouble going up and down the stairs. Pant pant! I love a lot of action but it can take its toll on eating healthy! Even though I spend almost all of my time helping busy woman find food that they will love to eat and that promotes good health, frequently I arrive at lunch or dinner and have no time to create what I planned for us to eat. Go figure! So this issue is dedicated to all of you out there that want easy, fast, yummy, healthy food. Recipes and pictures are included: Enjoy! Lemon Pepper Chicken Wings Every time I make these I am amazed at how easy and delicious these little wings are. They do take a while to bake so go take a bubble bath while you wait! Ingredients: Don't blink or you will miss them 8-) Organic chicken wings - as many as you can eat (oh and I guess you have to figure in the rest of the family) We do about a pound per person, but we like to eat! Olive Oil Lemon Pepper (I love Penzeys) Preheat the oven to 325 Put olive oil on a cookie sheet. Put chicken wings on the sheet and toss with olive oil. Make sure they are in a single layer. Generously cover with lemon pepper. Bake until gooey and crispy. Watch to make sure that they do not dry out! Usually about 1 1/2 hours. Noisy eating is encouraged! Home-Made Oven Baked Sweet Potato Fries Who doesn't love french fries? Who wants all that grease, salt and calories? Sweet potatoes are packed with nutrients and are super cancer fighters because they are packed with beta carotene. Preheat oven to 425. Cover a cookie sheet or pizza pan with parchment paper. Ingredients: Here's another long list! Sweet potatoes - 1 per person Olive oil Coarse Sea Salt Rosemary Garlic Powder Cut sweet potato into lengthwise disks Cut discs into strips. Place in a large bowl. Sprinkle with olive oil and spices. Toss! Lay out in a single layer on the baking sheet. Bake for 20 minutes on one side, flip fries and bake for another 15. They will get crisp! We eat with either apple cider vinegar, Annie's or Organicville's BBQ sauce or organic ketchup! Sassy Soba Noodles Wow I made this the other night in about 8 minutes. Ingredients: 1 lb package of Soba noodles 1/2 c Hazelnuts 4 Nori Sheets 2 T Toasted Sesame Oil 2 t agave 2 T sesame seeds I added steamed broccoli but you can add any veggie, cooked shrimp or chicken. Okay here goes. Cook the noodles according to the directions. While that is happening, throw everything else in the food processor - except the veggies or protein that you are going to add - and pulse until chopped but not pureed. Hold on - here is the tricky part.......drain the noodles and rinse with water. Pour back into the pot and add hazelnut mixture, veggies and meat if using and toss. This smells so good that you will be eating it out of the pot! We polished this off in about 5 minutes. Add a salad and you have super quick and delicious meal! It may be over so fast you forget that you ate dinner. Tortellini Soup Okay this is a real recipe - those last three were cheating! Ingredients: 2 T olive oil 2 oz of organic, nitrate and hormone free bacon 3 cloves of garlic, minced 1 medium onion, finely chopped 9 cups of chicken broth 2 t of Italian herbs 16 oz of spinach or cheese tortellini 1 28 oz can of tomatoes packed in puree 10 oz or about three huge handfuls of fresh spinach salt and pepper to taste 1 cup of fresh Parmesan cheese (I pass on cheese but is makes it yummy that is for sure) Heat olive oil in a pan. Add onions, bacon and garlic, saute. Add chicken broth and herbs. Bring to a boil and add tortellini. Simmer uncovered until cooked - 10-12 minutes. Stir in tomatoes and simmer for another 5 minutes. Add spinach and cook until wilted. Season to taste. Ladle into bowl and sprinkle with cheese. If you decide to save the leftovers don't be surprised that the tortellinis expand and become small couch pillows! 8-) Sara Leah Chase's Cold Weather Cooking (This is one of those cookbooks that no longer has a functioning binding, I have used it that much!) Add a salad to any one of these quickies (except the fries) and you have a delicious meal. Enjoy! Have a great week and remember....... You Deserve to be Healthy! Do you think the other veggies know that they can't even begin to compare in nutritional value to leafy greens? Do they lay awake at night in their little garden plots knowing that the neighboring kale is full of calcium that parsley is one of the most nutrient dense foods you can get and that arugula is one of the most nutritious salad greens? I think they know.
So why is it that when I speak to groups about greens, most people only eat iceberg lettuce. Jeeze! Here's what you have to know about the most under eaten but most important part of a healthy diet.... Greens help build your internal rainforest and strengthen the blood and respiratory system. Green is associated with spring, the time of renewal, refreshment and vital energy. In Asian medicine, greens are related to the liver, emotional stability and creativity. Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Whenever possible, choose organic. But eating non-organic greens is much better than not eating any greens at all! Some of the benefits of eating dark leafy greens are: - Blood purification - Cancer prevention - Improved circulation - Strengthened immune system - Promotion of healthy intestinal flora - Promotion of subtle, light and flexible energy - Lifted spirit and elimination of depression - Improved liver, gall bladder and kidney function - Cleared congestion, especially in lungs by reducing mucus There are so many greens to choose from. Find greens that you love and eat them often. When you get bored with your favorites, be adventurous and try greens that you’ve never heard of before. Broccoli is very popular among adults and children. Each stem is like a tree trunk, giving you strong, grounding energy. Rotate between bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, dandelion and other leafy greens. Green cabbage is great cooked or raw, or in the form of sauerkraut. Arugula, endive, chicory, lettuce, mesclun and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy. Spinach, Swiss chard and beet greens are best eaten in moderation because they are high in oxalic acid, which depletes calcium from bones and teeth, and may lead to osteoporosis. Cook these vegetables with something rich like tofu, seeds, nuts, beans, butter, animal products or oil. This will help balance the effect of the oxalic acid. I recommend to all my clients to eat a salad for lunch everyday. Add some protein, top with tons of your favorite veggies, squirt on some apple cider vinegar and flaxseed oil and you are sure to be more alert in the afternoon, slimmer in no time flat and have a digestion that runs well. All this from some leafy greens! It couldn't be any easier! You deserve to be Healthy! |
AuthorI am a digestive health coach. I help my clients have more energy and a eliminate digestive problems by eating food they love! Archives
September 2013
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