Full. At Last.

Behold the Mighty Avacado!

2010-08-18T03:09:00.001-06:00

OK, folks, our very own Chimmy has an avocado lover's dream dish to share with us. She likes to think of it as an alternative to potato salad. It's certainly a great way to include the many nutritional benefits of this fruit and a delicious alternative to guacamole.

Try it and let us know what you think!

Avacado Salad

Ingredients:

4 granny smith apples, cubed
4 celery sticks, chopped/cubed
4 avocado, cubed
2 hard boiled eggs (or more), cubed-like :)
1/2 lemon, cut into two wedges
pine nuts (optional)
salt
black pepper

Directions:

Combine apples and celery; squeeze one of the lemon wedges (helps keep apples from going brown and adds zing)

Toss in avocado and hard boiled eggs

Squeeze in second lemon wedge

Add salt and pepper to taste

Sprinkle with pine nuts and serve

I change it up sometimes adding dried fruits (dates) or sprinkle some Gorgonzola cheese and use walnuts instead of pine nuts... have fun with it! You can also serve on a bed of greens. I liked it best with watercress and Boston lettuce.

And, of course, I also add however much avocado my heart desires!

--------------------

Thank you Chimmy!

And, if you want ten compelling reasons to eat avacadoes, other than because they are yummy, here you go:

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

Coffee "Grounds"

2010-08-04T05:00:00.001-06:00

Today’s post is a little different. No recipe. Don't be mad, k?

I do, however, have a “gardening” tip that I thought you all might find useful. If you are not a gardener, it’s okay. Don’t delete me yet.

If you drink the java, you may like this.

If you have a garden, or a lawn, or plants, you may like this.

If you want to lessen your trash load a tad, you may like this.

If you like things that are easy, you are in the right place!

Here it is:

Put a container next to your coffee maker and instead of throwing your coffee grounds into the trash, put them in this container. Every few days, add water to the grounds. Then, sprinkle them directly on your lawn, in your garden, or in your potted plants.

Coffee grounds are rich in nitrogen; in fact, they are approximately 1.45% nitrogen. They also contain magnesium, calcium, potassium, and other trace minerals. (About.com coming in handy, as always.)

Sorry to veer from the usual, friends, but I was so excited to learn this tip a couple weeks ago, I just had to share it, especially knowing how many of you drink coffee. See, I’m FINALLY starting my compost bin when I get back from vacation. (This is after three years of deciding I wanted one. I tend to really drag “projects” out.) And, I learned this in the process of getting ready. I figure it one small step in the right direction, yes?

Thanks for letting me share!

Jeannie

The Sweetness of Summer

2010-08-03T05:00:00.001-06:00

Summertime. Fresh berries. Synonymous, no?

One of the foods I look forward to the most in the summer is berries. Blueberries, blackberries, raspberries and strawberries..mmmm! And Henry is the same. He can eat a pint of blueberries in one sitting – not kidding.

Last week, I took Henry and Olive strawberry picking. Check out our stash!

Quite impressive, no? (By the way, this doesn’t include the basket that Henry ate while picking. Seriously, the kid is to be commended. )

Besides adding fresh berries to our morning smoothies and just picking them out of a bowl to eat plain, I wanted to share one of my new favorite strawberry recipes. This one is from Weelicious. If you haven’t swung by Weelicious before, you simply must.

Friends, meet Strawberry Muffins.

Strawberry Muffins (Makes 24-28 Mini Muffins)
-2 Cups All Purpose Flour

-3 Tsp Baking Powder

-1/2 Tsp Salt

-1 Large Egg (I use 1 tbsp of ground flaxseed mixed with three tbsp of water as a substitute.)

-3/4 Cup Milk (low fat or whole cow’s milk, almond, rice or soy milk will work) (I use soy milk.)

-1/4 Cup Vegetable or Canola Oil

-1/2 Cup Honey or Agave Nectar

-1 Tsp Vanilla Extract

-1 Tsp Lemon Zest

-1 1/2 Cups Strawberries, chopped

1. Preheat oven to 375 degrees.

2. In a bowl, combine the first 3 ingredients.

3. In a separate bowl, whisk egg and add milk, oil, honey, vanilla, and lemon zest and stir.

4. Using a standing mixer or hand mixer, slowly combine the dry ingredients with the wet until incorporated (try not to over mix the batter).

5. Add the strawberries to the batter and slowly combine.

6. Line or grease muffin tins and fill 2/3 of the way with batter.

7. Bake for 20 minutes or until toothpick tester comes out clean.

8. Cool and serve.

* If you want to make regular sized muffins, fill 12 muffin cups and bake for 25 minutes or until a toothpick comes out clean.

Enjoy!

Jeannie

Dangerous in the Kitchen

2010-08-02T05:00:00.003-06:00

Hi friends. I'm finishing up a project at work and getting ready for a big trip East. So, I've called in reinforcements, aka, friends who kick serious arse in the kitchen. Julie and I met in childbirth class three years ago. She's so healthy and active, it's sickening.....so I thought she would be the perfect person to inspire us and make our tummies grumble for some good eats! Everyone, meet Julie!

Hi, I’m Julie and I think it’s funny that I’m posting recipes. What’s even funnier to me is that I own a salsa company (eat, not dance) and I’m really not much of a cook (Jeannie, here. She's lying.). But, even though I’m dangerous in the kitchen, I enjoy being/eating healthy and really like what I’ve seen on this blog, so what the heck, right?

So, I should be giving someone out there credit for this recipe but now I don’t remember which

website I found it on. So, this is a creative, yummy recipe from someone other than me.

Sweet Quinoa Salad (Sorry to interrupt again, but Julie brought this to my house this weekend and it was DELISH!!!!)

1 c. apple juice
1 c. water
1 c. quinoa
3/4 t cinnamon
2 medium apples, diced
1 c. sliced celery
1/2 c. dried cherries or cranberries (I used cherries)
1 T olive oil
1/4 t salt
1/2 lemon

Combine juice, water, quinoa and cinnamon in a pot. Bring to a boil, reduce heat, cover and simmer 20 minutes. Refrigerate 1 hour. Toss with remaining ingredients.

I made this to serve the next day so I tossed the apple pieces (to keep from browning) with most of the lemon juice first and then tossed everything else.

This turned out great and I think I’m going to have it for breakfast tomorrow!

Thanks, Julie!

Enjoy all!

Jeannie

Calling All Island Lovers

2010-07-23T05:00:00.000-06:00

This one comes from Erin. Neither of us has tried it yet, so who will be the first to provide a review? I can hear the waves crashing already!

Tropical Smoothie (from Natural Health Magazine):

1 cup frozen mango

1 cup frozen pineapple

1 cup frozen peaches

1.5 cups coconut water (See below for more info about this oh-so-good-for-you drink)

1 tablespoon lime juice

2 tablespoon agave nectar (Maybe not necessary with all that fruit? You could also add honey instead.)

Friends, meet Coconut Water: It's a good electrolyte replacement after workouts without the sugar and crap of sports drinks. Also, it's lower in calories and fat than coconut milk. Plus, it's a good source of MCFA (medium chain fatty acids), which are good for brain development. Aren't we all in need of a little brain developing? I just bought my first carton of coconut water this week...looking forward to giving it a try!

Surf's Up!

Cheers, Jean

The Soda Incident

2010-07-22T05:00:00.000-06:00

Hi folks,

Remember these posts?

Erin sent me this as a reminder awhile back. For your reading pleasure:

http://blisstree.com/eat/what-happens-to-your-body-after-you-drink-a-coke-every-day-for-a-long-time/

Speaking of, I hear Erin's dad is still soda free, correct Erin/Erin's dad? Three cheers for Dad, everyone!

Cheers, Jeannie

Bangkok Coconut Rice and Black Beans

2010-07-21T05:00:00.000-06:00

So, first and foremost, gambling is fun. Too fun, in fact. But, it’s the most fun when you are gambling with someone else’s money. Yep, love that. Unfortunately, that doesn’t mean you automatically come out ahead; it just makes going home a bit easier. So sad.

Anyway, onto a new tasty recipe.

Try this one on for size. It’s easy, light, and flavorful. And it makes a crapload, so make sure there’s room in the fridge for leftovers.

Bangkok Coconut Rice and Black Beans

(from The Complete Idiot’s Guide to Vegan Living)

If you’ve ever wonder who buys the Idiot’s series books, that would be me. Sometimes, I just need things to be easy, k?

Ingredients
4 cups filtered water
2 cups brown basmati or jasmine rice
2 tbsp ginger, peeled, and grated (I used ground)
1 tbsp garlic, minced
1 tsp sea salt
½ tsp freshly ground pepper
½ c canned coconut milk (I used lite)
Juice of 1 orange (equivalent to about 2 oz)
Juice of 2 limes (equivalent to 1-2 tbsp; I used two because I love the lime flavor)
1 tbsp toasted sesame oil
1 15-oz can black beans, drained and rinsed
½ c red bell pepper, seeds and ribs removed, and diced
½ c orange bell pepper, seeds and ribs removed, and diced
½ c green onions, thinly sliced
½ c chopped fresh cilantro
1/3 c sliced almonds

1. In a large saucepan, combine water, basmati rice, ginger, garlic, sea salt, and black pepper. Bring to a boil, cover, reduce heat to low, and simmer for 20 minutes or until all water is absorbed and tiny holes appear on top of rice. (Mile high folks, plan for 30 minutes.) Remove from heat, leave covered, and set aside for 10 minutes to allow rice to steam.

2. Transfer rice to a large bowl, and fluff with a fork to loosen grains. Add coconut milk, orange juice, lime juice, and toasted sesame oil; toss gently to combine. Add black beans, red bell pepper, orange bell pepper, green onions, cilantro, and almonds; gently fold to combine.

3. Serve plain or on a bed of chopped greens.

Idiot’s Variation: Chill rice mixture in the fridge for 1 hour or more and eat as a cold salad on a bed of chopped mixed greens.

Note: I reeeeally like rice cooked in coconut milk and was a little disappointed in how little coconut milk this recipe called for, so I added more to the mixture after it was all put together. In the future, I might half the amount of water and use more coconut milk to make up the difference. However, there is something to be said for adding coconut milk AFTER the rice has cooked in its liquid, so I would probably still add a little bit at the end.

PS: Check here to learn about the health benefits of coconut milk.

Overall, I really like this recipe and will definitely make it again. As an added bonus, your kitchen will smell like ginger for at least a couple hours. Mmmmm….Thanks Idiot’s!

Cheers, Jeannie

Gimme a face card!

2010-07-20T05:00:00.003-06:00

Hi friends,
I don’t have a recipe to share today because I was in Black Hawk late last night.

Gambling.

Details to follow.

But, I am trying a new recipe this afternoon. It involves coconut rice and black beans. Look in tomorrow for the recipe.

Cheers!
Jeannie

Veggie Meat

2010-07-19T05:00:00.004-06:00

No, not Vege-MITE – that’s Erin's job. I’m talking about vegetable meat…the Portobello mushroom!

I have always loved burgers and Portobello mushrooms. Problem is I never made a mushroom sandwich for myself before a year ago. That’s because I’ve always preferred to make myself a beef burger.

I started experimenting with those big mushrooms when I committed myself to eating healthier. And, I learned that not only is it super easy to grill/sauté a mushroom, but it is super delish! Plus, here’s the cool part, I don’t feel so heavy and weighed down as I would after eating a burger! Thus, this meal has become a staple in our house. (Not sure the kids have caught on yet, but there's hope.)

Plus, here are some fun facts about mushrooms:

1 medium Portobello mushroom contains more potassium than a banana.
Mushrooms are a rich source of riboflavin, niacin, and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals.
Research shows that people who swap out beef for a mushroom consumed 400 fewer calories.
Mushrooms contain 80-90% water and are very low in calories.
They have very little sodium and fat, and 8-10% of the dry weight is fiber.
Mushrooms are the only known vegetable that contains Vitamin D in edible form.
Mushrooms provide you with lean protein.
They are rich in calcium and iron.
Do you need anymore reasons to give mushrooms a try?

Whatcha need:

-1 full Portobello mushroom or 3-4 mushroom slices (Depends how your grocery store sells them.)
-1 whole grain hamburger bun
-A slice or two of roasted red peppers (drained and patted to remove excess liquid)
-A handful of greens (I like spinach or a spring mix)

Optional items:
-A spread (I often use Almond-Roasted Red Pepper Hummus.)
-A slice of mozzarella cheese (Despite my vegan tendencies, this is actually reeeeally yummy with it .)

Whatcha do:

1. Wash the mushroom and pull off the stem.
2. Brush both sides with ~1 tsp of olive oil.
3.

a. Saute in a lightly oiled pan on medium heat for about 5 minutes on each side. (You can tell that it’s done when it starts to feel “soft” and gets a bit darker in color.)

b. Grill on the BBQ for a similar amount of time. (This is pretty tasty.)

4. Put all of the above ingredients together to make a sandwich.

5. I’ve been known to add the following as sides:
a. Grilled corn on the cob
b. Green salad
c. Sweet potato fries
d. Apple slices

Tip: Chopped Portobello mushrooms also make a GREAT pizza topping!

What is your favorite way to eat Portobello mushrooms?

Cheers, Jeannie

PS: So sorry that I've been out of touch with you all. I have been working more than usual and we had family in town for almost two weeks. I hope I can get back in the game this week! Stay tuned.

Peach and Almond Smoothie....Well, Sorta

2010-06-25T05:00:00.001-06:00

My friend, Stephanie, sent me this recipe the other day and I tried it yesterday morning. I had to make some variations based on what I had on hand. Danny seemed to think it tasted like egg nog, but I didn't think so.

Overall, a good, healthy smoothie, but it wasn’t sweet enough for me. (Although, I did like the nutty flavor from the almonds - yum!) Maybe because of my substitutions? Try the original recipe and tell me what you think!

Ingredients
4 large dates, pitted and chopped
2 cups hemp, soy, or almond milk (I used soy)
2 tbsp Agave Nectar (I didn’t use this….maybe I should have for more sweetness)
¼ tsp vanilla
8-10 almonds, chopped
3 cups chopped fresh peaches (I had one small peach, so I added two large bananas)
1-2 ice cubes (I added more because I like to ensure that my smoothies are COLD)
¼ tsp nutmeg
I also added half of a large mango because I was worried that I wouldn’t have enough for all four of us. That may have messed with flavoring a bit. But, we ended up with four full glasses!

Blend and enjoy!
Cheers, Jeannie

Speaking of Avocados.......

2010-06-23T05:00:00.001-06:00

Okay, so I'm a little in love with avocados! This idea is similar to yesterday’s post, but with a slight twist.

Guacamole isn’t just for chip-dipping anymore. Try it as a sandwich filling and instead of an appetizer, you’ve got a meal!

Guacamole
Three ripe avocados
Three Roma tomatoes
Lemon juice
Salt and Pepper
Fresh cilantro
Red onion (optional for this recipe)

1. Spoon out the avocados (To make guacamole, you would mash the avocado, but cut into chunks for this one)
2. Dice tomatoes
3. One-two tbsp lemon juice
4. A dash of salt and pepper
5. A half handful of fresh cilantro, chopped (I strongly recommend adding this. In my opinion, it makes the recipe.)
6. A half handful of diced red onions (optional)

Mix it all together and spread it onto one slice of toast to make a sandwich. Add a slice of cheese for more flavor and texture. To round out the perfect summer-fresh lunch, add a bowl of fresh berries! Yum!

Cheers, Jeannie

Avocado Toast

2010-06-22T05:00:00.001-06:00

My friend, Stephanie, introduced me to this yummy snack. It’s perfect for fighting off those mid-afternoon/post-lunch hunger grumblings. Plus, there are several health benefits associated with avocado.

About 75% of an avocado's calories come from fat – stay with me, okay? Those are the “good fats." Avocados also have 60% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K. They have a high fiber content among fruits. And - as if it couldn’t get any better - it’s known to promote health skin and hair! (Thanks for the help, Wikipedia!)

Oh, and have I mentioned that this is one EASY recipe? Really, it couldn’t get any easier.

Ingredients
Two slices of whole grain bread, toasted
One ripe avocado (It’s ripe if it’s dark – no green showing on the skin, and soft to the touch)
Natural honey
Sea salt

Spread one half of avocado onto each slice of toast (it’ll be chunky)
Sprinkle some honey across each slice
Pinch of salt on each slice

Done!

Evening eating update: Sorry, friends. With a late evening date with hubby, a birthday dinner party, and a wedding this past weekend, I failed miserably. BUT, I ate some reeeeally good food. You understand, right? Starting again tonight.

Grazing: It's Not Just for Cows

2010-06-20T06:29:00.000-06:00

We know that one of the best ways to manage a healthy weight and sustain our energy throughout the day is by eating smaller meals more frequently. Grazing on healthy foods throughout the day stabilizes our blood sugar, keeps us satisfied and energizes us for whatever the day throws our way. It's the best way for us to eat but did you know it's also ideal for your toddler?

Being a picky eater is synonymous with being a toddler so how do you get your picky pint-sized person to eat a balanced diet? For starters we need to understand that toddlers are unlikely to sit still long enough to eat a full-blown feast. Snacking their way through the day is more compatible with their busy lifestyle and their tiny tummies.

Dr. Sears developed 17 tactics to tempt little taste buds and minimize mealtime hassles. When you get a chance read the article in its entirety, which also includes a list of wholesome, nutrient-dense foods that most toddlers enjoy.

The first tactic Dr Sears lists is to offer a nibble tray of healthy foods that your toddler can graze on throughout the day. I just purchased this one for the twins and they really love it. I put various fruits, vegetables and whole grain goodies in each compartment and plain yogurt and/or unsweetened applesauce in the dipping tray and then I let them go to town. Even my picky little peanut has been chowing down with her new tray. The tray, and assortment of foods I use, are fun and colorful but I think they mostly like the independence of feeding themselves and deciding which food to dip into which condiment.

Keep in mind that your toddler will still go on self-imposed hunger strikes or fixate on a singular food for what seems like days at a time. Fret not. Dr. Sears says to look at the entire week in determining if your kid has consumed a balanced diet, not a particular day.

He also reminds us that our job is simply to buy the right food, prepare it nutritiously (steamed rather than boiled, baked rather than fried), and serve it creatively. Leave the rest up to the kids. How much they eat, when they eat, and if they eat is mostly their responsibility so we should take neither the credit nor the blame.

Bon Appetite Tiny Tots!

p.s. For those interested in a personal update ... I don't really have one. We are in NoVa enjoying time with family while we *patiently* wait news regarding the status of the work visa. And so we wait. And wait. Our guess is we will still be *patiently* waiting for much of the summer :)
Tra la la.

Having an Organic Panic?

2010-06-18T05:00:00.002-06:00

Do you want to buy organic, but fear it’s too expensive?
Don’t fret! Not everything has high levels of pesticide contamination.

The Daily Green recently published a “dirty dozen” list of foods that are recommended to be purchased organic along with a list of foods that are okay to buy conventional. Check it out here.

Here is one interesting fact from the article:

"If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily."

In short, buy these organic if you can: (It’s more than a dozen. Don’t ask me!)
Meat
Milk
Coffee beans
Celery
Peaches
Strawberries
Apples
Blueberries
Peas
Nectarines
Bell peppers
Spinach
Kale
Cherries
Potatoes
Leafy Greens
Carrots
Tomatoes (but this one is iffy – read more on the above link)

The following don’t need to be purchased organic:
Onions
Avocados
Sweet Corn
Pineapple
Mangos
Asparagus
Sweet peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccli
Sweet potatoes
Tomatoes (see above)

For the most part, I use the general rule that if the skin if hard (melons, avocados, mangos, etc.), I don’t buy organic.

Regardless of whether you are buying organic or not, keep in mind that it is a good idea to wash all fruits and veggies well (ideally with a fruit wash), especially hard skinned items. This is because the bacteria could spread into the fleshy area of the food when you slice it.

How much of your produce do you buy organic?

Friends and Monkees, I'm off to the mountains for a long weekend. See you back here on Tuesday. (Erin, give us an update on your journey to Australia when you can!)

Cheers, Jeannie

Sweet Potato Fries

2010-06-17T05:00:00.003-06:00

Who doesn’t love sweet potato fries!? (If you are ever in the Denver/Boulder area, you must, I repeat, MUST go to the Oskar's Blues Brewery. Their SPF are da bomb....but not as healthy as this one.)

This recipe is so easy, it’s become a staple in our house. And with summer here, this makes a great side at any BBQ.

Ingredients
2-3 medium sized sweet potatoes
Olive oil
Dried thyme and rosemary
Salt and pepper (optional)

Preheat oven to 400 degrees
Skin potatoes (optional)
Cut potatoes to desired thickness and size
Drizzle olive oil to coat fries
Add rosemary and thyme
Add salt and pepper if desired

Line in a single layer on a greased baking sheet(s).
Bake for 20-22 minutes.
Flip and bake for another 20-22 minutes.
Wha-la!

I’ve also made beet fries and they are yummy! You could really try this recipe with any root veggie.

Enjoy!

Late Night Villians

2010-06-15T00:08:00.000-06:00

Does anyone else have the problem of late night eating?

Seeing as I love to put food, and lots of it, in my mouth at all hours, I decided to challenge myself to not eat anything after 7 pm. Here is a typical night for me:

NW Denver, 8 pm: I’ve had a healthy, scrumptious dinner with my family and I’m so proud of myself for making it through the day having eaten well. I put the kids to bed, finish up with some last minute chores, then plop myself on the couch for a book or to watch some ridiculous reality show (most likely the latter…Bachelorette anyone?).

Then it starts.

The grumblings that very quickly turn into screams for SWEETS, SWEETS, I WANT SWEETS! or GIVE ME SOMETHING SALTY, DAMMIT! I’ll spare you the gory details, but once it starts, it’s hard to stop. The other night it was SIX OREOS and a half bag of a king size bag M&Ms. (I hear you. A half bag, that’s not so bad right? It was only a half bag because I had eaten the first half that afternoon.) Not kidding.

As you may know, late night eating can lead to weight gain. In fact, a synopsis of a study was highlighted recently in the New York Times. Check it out here.

When I give in, I not only feel bloated when I get into bed, but I feel the same the next morning. I really notice a difference on those nights and mornings where I’ve avoided eating. (A cup of hot herbal tea has helped me ward off cravings.) And it’s hard, people!

So, I’m going to see if I can make it an entire week without consuming any calories after 7pm. Let’s see, that would put me at June 22….and I have a wedding to attend this weekend. Crap! Does alcohol count?

Who is with me? Come on, I need some support and I’m happy to provide it too!

Cheers, Jeannie

Tofu: Friend or Foe?

2010-06-14T05:00:00.001-06:00

Tofu can be yummy and here is one easy recipe that proves it.

This is yet another delightful dish from Dreena Burton. I've made it several times and each time it leaves me wanting more.

Believe it!

Orange Sesame Tofu

Ingredients

2 tsp arrowroot powder

1/2 cup freshly squeezed orange juice (or, let's face it, pure OJ from a carton works just as well, people)

1 tsp orange zest

3 tbsp tamari (I've used soy sauce as a substitute)

2 tbsp pure maple syrup

2 tbsp apple cider vinegar

2 medium cloves garlic, minced

1 tbsp toasted sesame oil

1/8 tsp sea salt

1 pkg extra firm tofu, sliced 1/4-1/2 in thick squares, and patted to remove excess moisture

1/4 cup green onions, thinly sliced for garnish

1-2 tbsp sesame seeds for garnish

Preheat oven to 400 degrees. In an 8x12 inch baking dish, combine arrowroot with 2 tbsp orange juice and stir until fully dissolved. Add remaining juice and ingredients, except tofu, green onions, and sesame seeds, and stir to combine.

Add tofu and turn to coat both sides. Cover and refrigerate to marinate for 1 hour or more, or bake immediately.

To bake, cover with aluminum foil and bake for 15 minutes. Turn over tofu, gently stir to cover tofu with sauce, and bake again, uncovered, for another 6-9 minutes, or until sauce thickens and is bubbling at edges.

Remove from oven, sprinkle with green onions and sesame seeds, and serve.

I like to serve this with brown basmati rice (cooked in coconut milk with a splash of lime juice) and a sauteed green (spinach or chard). Enjoy!

What do you do with tofu?

Cheers, Jeannie

2010-06-08T04:00:00.003-06:00

Start Your Day with a Bang!

Greetings everyone! I am so excited about this opportunity to share some of my favorite recipes and tips for eating and feeling healthy with you. Thank you, Erin!, for inviting me to co-blog with you. I certainly don’t expect to do half as good a job as our fearless leader - no crazy expectations here! But, I hope you’ll stick with me anyway.

First, a message to our Erin:
Erin, I am sooo excited for you to experience the adventure of moving your family to Australia. Excited and insanely jealous! And as Chimmy said, I’m looking forward to getting some good Aussie recipes. What those might be outside of spreading Vegemite on everything, I have no idea. We will be waiting to hear from you when you get settled moving yourself, your husband, and your two 17 month old twins across the globe. (NOTE: If you eat a few more sweets than usual in the process, we understand. Shoot, I get stressed moving myself 10 miles to work.)

Now, let’s be clear on a few things first….I’m not a professional chef, nutritionist, personal trainer, writer…in fact, I’m not much of a professional at all. (Just ask my coworkers.) I’m just someone who is interested in feeling and looking healthy with the main purpose of having enough energy to handle my two kids day in and day out AND sticking around long enough to show any grandkids I might have someday the world. And I guess it would be nice to look good in a bikini and feel confident and sexy for my husband every once in awhile. More on that later….or not.

If you’ve been around the Full.At.Last shop for awhile, you may remember my guest post earlier in the year. This is a good introduction to my “journey” to eating a plant-based diet. I’m happy to report that my cravings (most of which are given into) are still going strong. Let’s not forget Full.At.Last’s golden words: Progress. Not perfection. It literally has become my motto everyday, but I could always use a good reminder.

In addition to a good cup o’ Joe, I can’t start the day without a tall smoothie. (I’ve often wondered, do you think they just cancel each other out?) In my opinion, it’s a great and easy way to get a good amount of your fruits and veggies for the day. I don’t know about you, but fruit is easy for me to eat. Veggies, not so much. So, as long as I start the day with some veggies, I at least feel like I got something.

Welcome to Jeannie’s Smoothie Series! Because most of the recipes I will share with you come from real chefs, I figured I would start with sharing my own smoothie concoctions; I am a slave to other people’s recipes otherwise. Today, I’ll start with sharing my base for most smoothies. Then, every few posts will be a different smoothie.

1 cup plant milk (I use soy, but have also used nut milks)
A handful of ice
2 ripe bananas
1 pear
2 tbsp of ground flaxseed
A couple handfuls of kale

[Remember Erin’s past posts about kale? It’s a superfood! I NEVER ate kale before reading Erin’s blog, so I started adding it to my smoothies. PS: Don’t be scared. You won’t taste it. Promise.]

Then, I add whatever else I’ve got in the kitchen, at least one or two other fruits and veggies.

The great thing about smoothies is that you don’t have to follow specific measurements. Experiment! You will learn what you like!

A little bonus: The kids LOVE them! So, I don't feel so guilty if I end up serving frozen fish sticks for dinner.

Do you have a favorite smoothie recipe? If so, please send it to fullatlast@gmail.com. Either I or Erin will respond and will share it with our fellow FALsters.

Cheers, Jeannie

Quinoa Summer Salad

2010-06-03T05:49:00.000-06:00

Here it is. The salad I currently salivate for each and every day. Mel posted it in the comment section of the previous post but I felt it deserved a day all to itself. So here it is. Make it. Eat it. Love it.

The Perfect Quinoa Salad

3 Cups Quinoa Cooked & Cooled

3 Sweet Potatoes - diced in 1/4 inch cubes
1 Tbls Olive Oil
Salt & Pepper

Toss potatoes in olive oil & Salt & pepper. Roast in the oven on 425 degrees for 30 minutes or until done/golden brown. Remove from oven, cool & add to quinoa.

4 Fresh Corn on the Cob--husks removed
1 TBLS Olive oil
Salt & Pepper

Mix olive oil, salt & pepper in a bowl. Paint corn on the cob with the mix. This is a super fun activity to get the kids involved. It's fun & they can't really mess it up! Roast in the oven with potatoes about 20 minutes or until done. Rotate half way through. Remove from heat, cool & cut off the cob. Add to cooled Quinoa.

2 Bunches of Green Onions - chopped
3 Jalapenos--seeded & chopped
1 tsp olive oil
Salt & Pepper

Sautee green onions & jalapenos on the stove top with a bit of olive oil & salt & pepper until golden. Remove from heat, let cool & add to quinoa.

1 Bag Baby Spinach coarsely chopped
1 cup Pine Nuts

Add spinach & pine nuts to quinoa.

Dressing:
2 TBLS spoon Olive oil
3-4 limes juiced
1/2 cup chopped Cilantro
salt & pepper to taste

Place all ingredients in a food processor & pour over the salad. You can always substitute water for the olive oil to make for a lighter version.

Toss it all together & serve either at room temperature or cold. Experiment with all sorts of other ingredients like mango, roasted red peppers, sun-dried tomatoes, pecans etc.

Enjoy all Summer long!

Vegemite

2010-06-01T07:40:00.005-06:00

Vegemite is a dark brown Australian food paste made from yeast extract. It is a spread for sandwiches, toast, crumpets and cracker biscuits, and filling for pastries.

Vegemite is one of the world's richest known sources of B vitamins, specifically thiamine, riboflavin, niacin and folic acid.

I also have a strong suspicion that it does not taste very good. That is just a hunch though as I have never tasted it. However, since we are moving to Australia later this summer I will likely have ample opportunity to try it.

That's right, I said we are MOVING TO AUSTRALIA. Western Australia. Perth to be exact. Eric has a wonderful career opportunity and the twins and I have an equally wonderful opportunity to live in a Mediterranean climate. I'm already planning my wardrobe and considering what my new beach-friendly hair style will look like. Thankfully my husband is concerned with more practical matters like finding housing, shipping our goods, learning to drive on the other side of the road and other minor details.

With that said, we are very busy packing up our home in Steamboat and temporarily relocating back East while we wait for the work visa and the rest of the details to fall into place. The actual move to Australia should take place later this summer.

As such, our very own Jeannie is going to start contributing recipes, tips, tricks and the like to FullAtLast on a fairly regular basis. She's going to keep the torch burning while I attempt to keep my head above water. I will still be posting, as time permits, but we will be hearing more and more from Jeannie which makes sense since so many of my recipes and ideas are "liberated" from her anyway.

I also encourage other readers with a taste and flair for healthy living and cooking to share your recipes and ideas with us. You can still email fullatlast@gmail.com with your thoughts, inspirations and recipes and either Jeannie or myself will get back to you as soon as possible and/or publish your guest post on the blog.

Finally, I need Mel to send the recipe for the most amazing salad she whipped up this weekend. My mouth waters for this salad. It's a medley of baby spinach leaves, fresh corn, sweet potato, avocado, quinoa and I forget what else, in a tangy little vinaigrette. So delicious. So nutritious. So satisfying.

And, it's another use for quinoa which should make Kelly happy since she has a very large bag of it in her pantry just begging to be used.

Quinoa Cakes

2010-05-28T12:53:00.002-06:00

Let's hear it for quinoa ... again.

I know you thought we were done with our quinoa series last week but I just have to share this recipe for the little people in your life. Now, it's not really a recipe per se b/c I didn't measure anything and I just kind of made it up on the fly. However, that gives you complete creative freedom to add your favorite ingredients.

Combine a cup, or more, of cooked quinoa with 3 or 4 eggs, a 1/4 cup of cheese and several handfuls of whatever vegetables you have on hand. I tossed about 1/3 cup of both corn and peas into the mixture but you could really add anything. Fully combine the above ingredients and season with a bit of black pepper and sea salt. Heat a tablespoon of olive oil in a pan and drop 1/4 cup of the mixture into the hot pan and cook until golden brown, turning once or twice.

The twins gobbled these up, especially when I offered a little katsup for dipping. The big surprise was how much Eric enjoyed the quinoa cakes. I was getting ready to freeze all of the leftovers when he promptly stopped me and grabbed two for himself. Voila, dinner was served :-)

Spaghetti with Beans & Greens

2010-05-26T05:39:00.000-06:00

As I've mentioned before, we eat a lot of beans around here, mostly because they are easy to prepare and inexpensive. The fact that they are tasty and nutritious is just a bonus because I'm pretty sure I would still sneak them into meals for the cheap and easy reasons.

Here is a delicious, light spaghetti recipe that is as easy on the wallet as it is your waistline. I always rinse and drain canned beans to remove any excess sodium but you can usually find sodium-free canned beans as well.

Spaghetti with Beans and Greens

Ingredients:
8 ounces uncooked spaghetti (I use whole wheat)
3/4 kosher salt, divided
3 Tbsp. extra-virgin olive oil
2 Tbsp. minced fresh garlic
1/2 teaspoon crushed red pepper (or more to taste)
2 cups cherry or grape tomatoes, halved
1 (16-ounce) cannellini beans or other white beans, rinsed and drained
5 ounces arugula leaves
2 Tbsp. fresh lemon juice
1/4 or 1/2 cup grated Parmesan cheese, to taste

Directions:
Cook pasta according to directions and drain, reserving 1/2 cup pasta water. Add 1/4 teaspoon salt, tossing gently, set aside and keep warm

Return pan to medium heat and add oil, garlic and pepper; cook 2 minutes until garlic is slightly browned, stirring occasionally.

Stir in remaining 1/2 teaspoon salt, tomatoes and beans and cook 2 minutes. Add pasta and cook 4 minutes, stirring frequently.

Add reserved pasta water and arugula, tossing gently to combine.

Remove from heat and stir in lemon juice and cheese. Serve immediately.

Make yummy noises. Enjoy.

(Just 290 calories and 4 grams of heart-healthy fiber in a 1.5 cup serving)

The Dog Days of Summer

2010-05-24T15:29:00.005-06:00

Summer is right around the corner which means more time spent outdoors, and more time exposed to the sun's harmful rays. To help protect yourself and your family please visit the Environmental Working Group's web site for a list of top-rated sunscreens with the fewest chemical ingredients.

There is some controversy about chemical sunscreens and whether or not those that contain vitamin-A actually speed the growth of cancer cells. Your best bet for fail-safe sun protection will always be a hat and lightweight clothing, but when you must expose your skin to the sun consider using natural sunscreen products that contain either zinc or titanium minerals.

Surf's up!

The King of Quesadillas

2010-05-20T08:20:00.009-06:00

This recipe reminds me of something the King - Elvis Presley - would eat. His love of peanut butter and bananas is legendary so why not grill up a tasty version of this classic combination?

I would like to take full credit for this super easy recipe since both my children (well, all three of them if you count Eric), as well as myself, enjoyed this little concoction. However, it was our very own Jeannie C. who shared this recipe with me.

Banana Quesadilla
Spread all-natural peanut butter (or almond butter) on a 100% whole wheat tortilla.

Sprinkle a little cinnamon and slice bananas on half of the tortilla.

Fold in half and grill until warm and golden brown.

Slice, serve and enjoy.

How easy, easy, easy is that? And, if your kids are into dipping food into something, consider a side of plain yogurt or fresh fruit salsa for dunking and dipping.

This is a fast, nutritious lunch for kids and toddlers but would also be a great pre- or post-workout recovery snack for the kid in all of us.

Thank you Jeannie!

Summer Reading List

2010-05-19T04:19:00.001-06:00

For those of you looking for some books to add to your summer reading list, I have a couple of suggestions.

Last week acclaimed author and speaker Geneen Roth was on Oprah talking about her new book, 'Women Food and God: An Unexpected Path to Almost Everything.'

And before you get turned off by her mention of God in the title, you should know that she explains "God" as that longing for something bigger, better and deeper than our daily grind. She uses the word "God" to represent the wonder, mystery and miracle in life that you can't quite pinpoint but that you know is all around you.

Roth says that "if you suffer about your relationship with food -- you eat too much or too little, think about what you will eat constantly or try not to think about it at all -- you can be free. Just look down at your plate. The answers are there. Don't run. Look. Because when we welcome what we most want to avoid, we contact the part of ourselves that is fresh and alive. We touch the life we truly want and evoke divinity itself."

Packed with revelations on every page, this book is a knock-your-socks-off ride to a deeply fulfilling relationship with food, your body...and almost everything else.

Get it. Read it. Love it.

This next book, 'Animal, Vegetable, Miracle' is one that I am currently enjoying:

If you've read any of Kingsolver's novels you know that she is talented writer with a gift for wit and humor and her first nonfiction narrative is no different. This book chronicles the year that Kingsolver, along with her husband and two daughters, made a commitment to become locavores–-those who eat only locally grown foods.

Those looking for healthful alternatives to processed foods will find inspiration to seek out farmers' markets and to learn to cook and enjoy seasonal foods. However, the book's purpose is serious food for thought: it argues the economic, social and health benefits of putting local foods at the center of a family diet and opens your eyes to the age-old truth that you are what you eat.

Get it. Read it. Love it.