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Current obsession: kamut cakes with ricotta and marmalade!

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Earth Balance is by far, my favorite buttery spread ever. No GMOs, no hydrogenated oils. Bliss!

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Pommegranates are in for fall and they are high in vitamin C and antioxidants, so get your pommegranate on! I like mine with spiced chai or dates.

To Good Health, Joyce

7 Food Certification Programs You Need to Eat Green →

losingweightinthecity:

maryrambin:

Feeling Salty?

This week, I’m discussing sodium. Salt is a cook’s best friend. When used correctly, it seems to make everything taste just a little bit better. But it can also cause fluid retention (bloating) and increased blood pressure, especially in people who are sensitive to it.

So how much do we really need? Most adults should aim for no more than 2,400 milligrams/day. That’s really not very much considering that a large dill pickle can have around 1,700 mg. If you’re a candidate for high blood pressure, you should keep your intake to about 1,500 mg or less (talk to your doctor).

Where is it hiding? In processed food! Whenever you buy a processed/packaged food, read the label carefully for both sodium content and ingredients. Sodium-containing compounds to watch out for:

• Monosodium glutamate (MSG)
• Baking soda
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium nitrate or nitrite

Sodium also naturally occurs in some meat, poultry, dairy products, and veggies. Obviously, you can also find a hefty amount in table salt and other condiments (like soy sauce).

How can I limit my intake?

• First of all, eat more fresh foods and fewer processed foods! You can always control how much salt goes into home-cooked meals.
• If you must buy processed foods, buy the low-sodium versions. If you have to add a little extra salt, it’s probably still going to contain less than the full-sodium version.
• Don’t follow the recipe. When it comes to cooking, salt to taste, not based on what the recipe says. It might have you add more than you really need.
• Gradually cut back. Your taste buds can adapt to a less salty taste if you cut back gradually. The more you add to meals regularly, the more you’ll need in the future to perceive the same saltiness.
• Experiment with other herbs and spices! I love pepper and usually go wild with it when cooking. Other spicy spices and flavorings: crushed red pepper, paprika, citrus zest, fresh basil or parsley, etc. (See this post for more on spice uses and benefits).

Also, using sea salt instead of um, whatever regular salt is called, is a great way to cut back on salt. It is much tastier, so you use way less of it!

I find that buying higher end salts (himalayan, fleur de sele etc) greatly limits my use of salt when cooking. When it’s expensive, you tend to think more about when and why you are using the salt as opposed to using it as a mandatory spice.

Health and diet food getting you down? Try adding something to spice up your bland diet food!

Brown Rice Cakes: They’re filling and kill my craving for bread without making me consume as many calories or carbs, but BOY can they be bland! The flavored ones often leave me feeling like something’s missing, and they always have some funky chemicals in them that I’d prefer to skip. Plain and unsalted is the best because it makes a great base to build some wonderful things on- pizzas, salads, sandwiches. These are a few of my favorites-

+ raw almond butter, berries or dates, honey/agave, & cinnamon
+ peanut butter & 1/2 a sliced banana
+ hummus, tomato, & avocado
+ tahini + chives + capers
+ arugula, goat cheese or vegan feta, sliced figs, & balsamic vinegar

Raw tomatoes, carrots, cucumbers, & various veggies: Raw culinary vegetables are great for fiber, minerals and vitamins. When people start to diet though, they try to go all out and eat just raw fruits and veggies, and let’s face it- it’s too hard to go that bland so fast. These dips and spreads are great healthy toppings for your raw veggies:

+ cashew cheese
+ hummus (garlic, roasted pepper, or basil are all good)
+ vegan ranch (for vegetarian/omni version, use yogurt and milk instead
+ tapenade

Water: Water is great. We all need water to survive. Water is a pivotal key in dieting- drinking more water will keep your body hydrated and keep you less inclined on overeating. It gives you a lot of energy and keeps your organs healthy. For some people who are coming off of soda and other sugary drinks, plain water just doesn’t cut it. For those who need a little flavor:

+ lemon
+ cucumber
+ pieces fresh melon or fruit

Salad: Sad little leaves with no dressing. How boring! Try adding these to your plain salads to spice them up a bit:

+ grilled vegetables (light on the olive oil)
+ lentils, beans, corn and or peas (protein is king!)
+ celery (adds a surprisingly delicious punch to your salad)
+ balsamic vinegar, hummus, or vinaigrette dressing
+ dried fruit (goji berries, apricot, cherries are all good- avoid those that
have added sugars and sulfates)
+ herbs (tarragon, chives, basil etc), spices (onion, garlic, chilies, pepper etc)

I guess the point is, if you’re going to diet and eat diet food, try to not sway into extreme dieting. If you’re a soda drinker who loves french fries, try weaning yourself off. Don’t expect your body to just accept raw carrots as the new french fry. The intention is great, but it won’t stick and soon you’ll be back to the french fries. Over time, your tastes will change and you’ll find yourself enjoying “diet foods” and finding your own combinations to play with.

To good health,
Joyce

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Breakfast time!

Tabouli, garlic hummus, black cherry heirlooms, and Ezekiel bread. YUM!

I so don’t recommend this meal though if you have to talk to people. Raw onions and garlic? Yikes, but so delicious!

By the way, I eat breakfast off of a paper towel because plates are harder to bike in- and it doubles as my napkin, oh efficiency!

Nowadays corn has a pretty bad reputation. I’ve had two people in the last month come up to me and ask me about corn and whether or not it has any nutritional value at all. Of course, this is WHILE i was happily polishing off a cob. I went through my doubts, but after a little research, I realized, hey, ok, so we don’t digest the cellulose casings of the kernals, but there is something good to corn that’s worth eating (besides taste).

The WHFoods list of the world’s healthiest foods indicates that corn has many health benefits. The fiber aids in a healthy digestion, the folate builds a strong cardiovascular system, and the thiamin (vitamin b1) will help your memory and brain function. Besides that, we all know that corn is a carb, and is a great source of energy! For a more information on corn, visit the “>WHFoods site on corn.

That being said, there is, of course, the “bad” corn that we should all stay away from- processed corn, or genetically modified corn. Below are two corn products that should be avoided:

1: High Fructose Corn Syrup - Usually from genetically modified corn, this highly processed sweetener can lead to diabetes and or obesity. Instead of HFCS, try dates, raw (turbinado) sugar,

2: Corn Fed Meat - Most all animals that you may or may not eat are supposed to be fed grass diets. Corn and other grain diets help fatten animals up, which is great for the market, but not great for the animal, you, or the environment.

So now that you have the facts straight on corn, don’t be afraid to indulge in this summer/fall treat!

To Good Health,
Joyce

Popsicles!

What way to better beat the heat than with a nice yummy popsicle? Below are some ideas for healthy popsicle treats you can make for yourself or your family to help stay cool in the broiling weather. Loosely blend (chunks are good!) the ingredients in each list, add a little water if the blend is too thick, then pour it into your popsicle mold. Freeze, and enjoy!

1: Southern Hospitality = watermelon + mint
2: Island Breezey = mango + papaya + lime
3: Put the Lime in the Coconut = pineapple + coconut juice with pulp
4: Frozen Latte = black tea or coffee + milk of your choice + a little sugar
5: Banana Bonanza = banana + milk of your choice + a few dates
6: Strawberry Fields Forever = strawberries + honey + cinnamon
7: Groovin’ Grapefruit = ripe grapefruit + milk of your choice + honey to taste
8: Berry Bliss = mixed berries (raspberries, blackberries etc) + vanilla or vanilla extract
9: Peachy Keen = peaches + milk of your choice + cinnamon + vanilla or vanilla extract
10: Pleasurable Plum = plums or pluots + mint

If you don’t have popsicle molds, don’t fret! You can get the same tasty treats by filling ice cube trays, or freezing whole fruits themselves (frozen watermelon anyone?) You can use the ice cubes or frozen fruit to spice up your iced tea or water. Feel free to experiment with the list above, or to create your own concoctions, and don’t forget to give them fun names too.

To Good Health,
Joyce

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funtime:

Tasty summer eating from Mark Bittman: 101 Simple Salads for the Season

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Raw desserts are great because they ensure that you are eating actual whole foods. There are no fillers or funky preservatives in there. And they’re incredibly delicious! This is a recipe I created this weekend after craving some chocolate ice cream:

Rawkin’ Cococacao Ice Cream

Makes about 9 small servings

Ingredients
1/4c raw hazelnuts, soaked
1c raw pecans, soaked
3/4c dates
1tsp vanilla
dash of cinnamon
1/4c dried coconut flakes
1/4c raw honey
1/2c raw cacao (you can also sub carob if you don’t have cacao. If using carob, cut back on the honey and dates, as carob is much sweeter.)
dash of salt
Distilled or Spring water

Directions
1. Blend ingredients with a little water until it’s a smooth, creamy consistency (add a little water at a time so as to not get the mix too runny). 
2. Pour mixture into your ice cream maker and enjoy when ready!

Alternative- You can just freeze the mixture until frozen and enjoy as well, but it wont have as fluffy as a texture.

Will keep in freezer for about 7 days. Store in an air tight container to retain flavor.

sandwich-a-rific!

Here are a few of my favorite sandwich recipes for the person on the go (i.e.- fast recipes for those too lazy to out right put effort into the art of sandwiching).

1: Almond Butter Banana = Almond butter, bananas, agave, and cinnamon on whole wheat toast

2: Avocado Tomato = tahini, onion, capers, avocado and heirloom tomato on a spelt english muffin

3: Pita Pocket = Spinach, cherry tomatoes, carrots, avocado, balsamic, and hummus in a whole grain pita

4: Grilled Vegetable = Grilled eggplant, portobella, asparagus, zucchini and or onion with pesto, vegenaise and arugula on toasted rye bread

5: Tofu salad = tofu salad (mixed up extra firm tofu, vegenaise, mustard, cumin, turmeric, salt, pepper, and dill), romaine, and tomato on whole wheat ciabatta bread.

These are some of my favorites, and super fast to make in the mornings before work. They travel well (for picnics), are super tasty, and healthful.

To Good Health,
Joyce

Shopper's Guide to Pesticides →

Simple Summer Sauce

This recipe is a bare bones tomato sauce I like to cook in the summertime. You can add anything from mushrooms and greens (chard, kale, broccoli, etc) to eggplant and squash. Experiment with the recipe to make it your own. Also, make a large batch and freeze it for later when you don’t have time or energy to cook. Use it on pasta, sandwiches, pizza, or anything you can think of!

Serves: 4
Prep time: 15 min
Cook time: 15 min

Ingredients
4 tbsp olive oil
Fresh ground black pepper
Pinch of sea salt
1 red onion diced
5-6 cloves of garlic minced (more if you want more)
2 cups of diced fresh tomatoes with juices (feel free to try different varieties of tomatoes) or 1 can tomatoes
2 tbsp tomato paste (optional- if you like thicker sauces, use more tomato paste.)
Herbs torn into pieces (I recommend basil, italian parsley, and rosemary. If you don’t have access to fresh herbs, try dried herbs.)
Pinch of cinnamon

Directions
1: Heat the olive oil, salt and pepper in a sauce pan at medium heat.
2: Saute the onions until translucent.
3: Add the garlic and cook for another minute.*
4: Once the garlic and onions are cooked, add the tomatoes and tomato paste and mix well.
5: Stir the herbs and cinnamon in and enjoy!

*If you’re adding harder vegetables like eggplant, squashes, mushrooms, etc, I recommend cooking them with the onions and garlic so they absorb those flavors. When adding greens, put them in after the tomatoes because they cook super quick, and brown greens are not appealing.

To Good Health,
Joyce

Avoid Mindless Eating

The reason it can be difficult to eat healthily is that “hidden persuaders” can lead you into bad eating habits, says new research. Try these tips to avoid mindless eating:

- Be aware of the size and shape of containers. It’s the amount of food that counts, not what it looks like.

- Use smaller plates and bowls. Empty plates and bowls, even those of a smaller size, cue some people to stop eating.

- Read nutrition labels, paying attention to the serving size listed. Consider the facts; don’t guess at how many calories you’re eating.

- Look past the packaging. The wording on a food’s package or the language on a menu can influence you to actually like a food better, increasing your risk of overeating.

- Keep visual reminders of how much you’re eating. Keep wrappers, empty containers, bones, and other reminders of how much you’ve eaten nearby.

- Think about eating a meal that’s healthier overall. Don’t just focus on separate parts of the meal.
Control your impulse purchases. Don’t let signs encourage you to buy more than you need.

from Everyday Health

To Good Health,
Joyce