Wednesday, April 19, 2017

Foods That Fight Cancer

I love to watch all kinds of TED Talks. 
Today I'm sharing an informative and inspiring TED Talk video by a cancer researcher who provides documentation that specific foods in specific amounts fight cancer better than some drugs. 



I was blown away by the information, the charts, and his sharing.




Watch the video: 

More info at his website angio.org and  Eat to Beat Cancer

                                               A 2nd five minute video follow up 


Dr. William Li- Cancer Researcher - Explains why certain Foods do fight cancer
I have to admit that since I retired from teaching high school, I really miss the professional development programs with excellent presenters. They were uplifting, informative, and inspiring. 

I try to listen to a TED Talk a few times a week. They are very informative and inspiring and have excellent presenters. I've developed my own professional development programs at home using the Ted Talks.
What are TED Talks? The TED Talks website says,  

 "TED is a global community, welcoming people from every discipline and culture who seek a deeper understanding of the world. We believe passionately in the power of ideas to change attitudes, lives and, ultimately, the world. On TED.com, we're building a clearinghouse of free knowledge from the world's most inspired thinkers — and a community of curious souls to engage with ideas and each other, both online and at TED and TEDx events around the world, all year long."

I linked to Healthy Living LInky

How about you? Do you listen to Ted Talks? 
Share your favorites in the comment section. 
What did you think about this Ted Talk?

A NUTRITION AND MENTAL HEALTH VIDEO ( another topic)




Tuesday, April 18, 2017

Power Bowl Lunches for Portion Control


Power bowls have become extremely popular lately and with good reason. They provide a variety of healthy ingredients, contain small portions, are filling and taste great. After I eat a power bowl, I have lots of energy and don't feel bloated.

What is the difference between a power bowl and a regular bowl filled with my lunch ? 
Until I actually made a power bowl, I didn't think about the difference between the two. There is a difference.

The Power Bowl idea is an interesting concept. Technically it really is just a bowl that holds your lunch. However, it is really so much more. It takes planning of ingredients and portion awareness make a power bowl. Its artistic and pleasing.

If I were to just make a lunch and toss it into a bowl, I would not call it a power bowl.
My power bowls have a space limit for each of the ingredients. I love the idea of portioning our each ingredient in advance. Making up the bowl helps me remember not to overeat. I eat my entire bowl and then I stop eating.

When I don't make a power bowl, I tend to keep grazing and going back to the fridge to look for something more.

In the power bowl that I created today, I used 6 asparagus, a handful of broccoli raab, four chunks of roasted acorn squash, half avocado, a half cup of avocado, and a tablespoon of raw sunflower seeds.

Each ingredient earned its place because of it's nutritional value. Each ingredient was portioned to neatly fit its spot. ..

I ate it quietly and peacefully. I enjoyed my starch ( acorn squash). my healthy good fat ( avocado), my cooked  greens ( broccoli raab and asparagus) my raw green salad ( romaine, parsley, kale, cabbage, and red pepper)

It felt so Zen to me- so Fung shui.

Today's bowl qualified as a Power Bowl Lunch because this simple well thought out and well portioned meal was very  filling and very satisfying. I felt good and had lots of energy. I ate it at 12:30 and wasn't hungry until almost 7:00 PM.

How to make a Power Bowl

1. Choose healthy ingredients
2. Use cooked greens
3. Use raw greens
4. Use a healthy fat
5. Use a starch like a sweet potato or quinoa
6. Use a tablespoon on raw nuts
7. Use a protein of your choice
8. Top with a simple homemade dressing if you choose
9. Use up to a half cup of each ingredient


Some Power Bowl Ideas

Green Vegetables: 
Broccoli, Broccoli raab, asparagus, green cabbage, kale, collard greens, peas, sprouts, sugar snap peas, romaine lettuce. green squashes, green peppers, parsley, cucumbers, arugula, celery, sea vegetables ( seaweeds)

White Vegetables: 
Cauliflower, onions, raw or cooked mushrooms, daikon radish, turnips, garlic, potato, jicama

Red/Purple Vegetables:
Red onion, red cabbage, beets, eggplant, tomato, red radish, red peppers

Yellow/Orange Vegetables:
Yellow squashes, carrots, sweet potato, yellow and orange peppers

Cooked Gluten Free Grains: 
brown or basmati rice, quinoa, kasha, corn ( GMO free) 

Nuts: 
walnuts, pecans, pistachios, peanuts, almonds

Seeds: 
sunflower, sesame, chia seeds, 

Cooked Beans: 
Black beans, white beans, fava beans, pinto beans, lima beans, soy beans

Fats: 
Avocado, nuts, olive oil

Power Bowls can be made according to your own preferences.  I feel that it is always important to use a variety of healthy plant based ingredients that are nutrient dense, lower carb, lower calorie, good fats and tasty. Healthy choices should provide vital nutrients, fiber, fat and protein and portion control are the key components to a power meal.


I chose to skip grain in this power bowl because I included a starchy acorn squash. 
Do you make power meals? What are some of your favorite ingredients that you include? What do you think of the idea?

Thursday, April 13, 2017

Roasted Tomato Carrot Soup




My Roasted tomato carrot soup is perfect. With just 3 major ingredients, it is rich in color, nutrients, and flavor. It takes about 5 minutes to prep the vegetables, 25 minutes to roast them, and 3 minutes to blend the roasted veggies with some vegetable broth. Of course this soup is naturally gluten free as are all of my recipes.

The delicious soup stands well alone or it can be topped with grated mozzarella cheese or mixed with 1/4 cup of cottage cheese. Either way the soup tastes creamy, provides ample protein, and lots of antioxidants. 
It's mild flavor is appealing to both children and adults. For an extra kick, you can spice it up with some hot sauce. 

Roasted vegetable soups are quick and easy to make, nourishing, light, and very tasty. This tomato carrot soup couldn't be easier and is a great starter for a light dinner especially on Passover.

Personally, I see no reason to rely on packaged prepared foods on Passover- they are full of chemicals, additives, and matzo meal . There are so many choices that are strictly kosher for Passover using vegetables, fruit, and proteins. ( see some recipes below)

Carrot and halved cherry tomatoes roasting in the oven until carrots are soft  at 400 degrees


Author: Judee Algazi @ Gluten Free A-Z Blog
Prep Time: 5 minutes
Cook Time: 25 minutes
Serves 1 large bowl 

Ingredients: 
1 cup of cherry tomatoes, halved
3 cloves of garlic
1 med-large organic carrot, sliced in medium slices
2 tablespoons olive oil 
1 cup of vegetable broth

Directions:
Preheat oven to 400 degrees
Toss cherry tomatoes, garlic cloves, carrot slices in olive oil, salt and cracked pepper. Place vegetables on a parchment covered rimmed cookie sheet. Roast vegetables for about 25 minutes or until soft.  Remove from oven and set aside. 
Pour vegetable broth into a blender, NutraBullet, or Vitamix. Add the roasted vegetables and blend well. 
Reheat if desired Top with grated mozzarella cheese or blend in 1/4 cup cottage cheese. 

Soup and Salad make a great lunch! See my time saving salad in a jar ideas for suggestions  

My Notes: 

1. When I roast vegetables, I usually take them our of the oven half way and spray them with additional olive oil to keep them from getting to dry.
2. Each recipe makes one large bowl of soup or 2 cups of soup ; double or triple for more people.
3. This is a great soup to make if you plant cherry tomatoes in the summer and have a ton of them.
4. There is no need to buy canned or boxed prepared foods on Passover when there are so many whole food recipes that are are strictly kosher.          

Mexican Guacamole

French Potato Salad  

Moroccan Carrot Recipe  

Cauliflower Crusted Pizza 

Fresh Fruit Sorbets - ( parve ice cream) 

Healthy Chocolate Pudding  ( parve and delicious)  ( use honey or sugar instead of maple syrup)

Creamy Zucchini Soup ( Fast and low calorie)

Marvelous Mini Quiches for breakfast or lunch

I party at: Miz Helen's on Thursday where Miz Helen makes great recipes and lots of blogger link ups


Every Sunday,  Deb in Hawaii hosts a soup, salad, and sandwich linky. I've linked this soup recipe.
Deb's blog, Kahakai Kitchen, is a joy to read- I highly recommend visiting Deb- This week

The Book Tour Stops Here: A Review of "The Forbidden Garden" by Ellen Herrick, Served with a Recipe for Asparagus Risotto with Sorrel-Spinach Pesto


SouperSundays

Tuesday, April 11, 2017

Spinach and Mushroom Stuffed Artichokes

Yum


Stuffed artichokes ( especially spinach and mushroom)  are one of my favorites, but who has the time, the know how, or the patience to try make them?

 I do because I found a shortcut that allows me to make elegant stuffed artichokes the easy way.

Have you seen frozen artichoke bottoms in the freezer case of your supermarket? The bottoms are the largest and best part of the artichoke and are perfect for stuffing, Buying the artichoke this way eliminates the intimidating job of cleaning and cutting the prickly vegetable.





I developed this vegetarian parve side dish for our Passover Seder that satisfied my diverse group of eates:
 the meat eaters, those who are gluten free, hose who are dairy free, those who are soy free,  the vegetarians, and the host. This spinach and mushroom stuffed artichoke recipe was perfect. It is not only made a beautiful presentation, it was easy to eat, delicious and could be served as a side dish or an appetizer.

Tip: 
I saute my vegetables for the stuffing the day before and the day of I just add the one egg, gluten free breadcrumbs, fill, bake them and serve.
*If you are vegan, this recipe can work well using egg replacer.

.

Ingredients: 
2 bags of frozen artichoke bottoms
2 cups of cooked fresh or frozen spinach , drained
1/2 pound of fresh mushrooms, chopped
1 cup of diced onion
1 tablespoon of olive oil plus olive oil spray
1 clove of garlic , diced
1 egg
1/2 cup of gluten free breadcrumbs
1/2 cup of fresh lemon juice
1 tablespoon of Trader Joe's 21 Salute ( salt free spice mix ) or Mrs. Dash
salt and pepper to taste

Directions:
Thaw the artichoke bottoms and set aside in the refrigerator.
Steam spinach and squeeze out liquid ( set aside)
Saute the onion in the olive oil in a large skillet. Add the chopped fresh mushrooms, garlic, steamed and drained spinach, 21 Salute, salt and pepper until mushrooms are cooked, stirring frequently. Set the vegetable mixture aside in the refrigerator overnight or continue with the recipe to stuff the artichoke bottoms.
Add 1 egg and 1/2 cup of seasoned gluten free breadcrumbs to the sautee and stir with a spoon until combined.
Place 1 tablespoon of filling in each cavity of the artichoke. ( makes around 12 with some leftover filling)
Bale at 350 degrees for about 35 mimutes.
Saute in lemon juice if desired before serving for a tangy taste.




Monday, March 6, 2017

Avocado Celery Salad from Chile

Avocado and celery are two healthy alkalizing greens that come together in this crunchy delicious salad that is prepared quickly and easily.  I'm always on the look out for new ways to include avocados in our meals. I was delighted to find this gluten free vegan recipe during my recent travels throughout Chile.


Read about my travels here or scroll down for the Aipio Palta Avocado Salad Recipe
My travels in Santiago Chile:
I recently visited the long and narrow country of Chile where life is sandwiched between the majesty of the Andes Mountain and the beautiful Pacific Ocean. Our first stop on our 3 week journey to Patagonia was the city of Santiago, which was much more modern than I expected. 


Our all night flight brought us to Santiago in the wee hours of the morning. Our shuttle got us to our hotel in the heart of Santiago at 6;00 AM. The local coffee shops were setting up outdoor seating and people were slowly emerging from their high-rise apartments. The familiar aroma of muffins, pastries, and coffee began to permeate the air on the little side street.

Being my first day in Chile, I wanted to take it all in. Questions raced through my mind like Where was I, how do the people live, what kind of work do they do , how do they dress, what is  the standard of living like etc. etc.

My hotel stored our baggage because much like any American hotel, check in was closer to 3:00 PM  I used the 6 hours to explore the city. 

My Friend Jan with her coffee that doesn't come with cream unless you order it upfront- who knew? She drank it black
Me, waiting for my coffee at 6:15  They didn't know from decaf 
My first adventure was ordering coffee in the European type cafe a few doors away from our hotel. I say adventure because I do not speak any Spanish and no one outside of our hotel spoke English.
I quickly realized there was an ordering system similar to Starbucks. You get online, tell them what you want and get off line an wait.
My friend Jan and I didn't get exactly the coffee we wanted, but we were satisfied and enjoyed our early morning cup of java at an outdoor table while listening to the local Spanish chatter.

The locals were dressed in business attire- men in ties, women in dresses. Everyone seemed to be hustling around walking towards public transportation. There were plenty of cars as well, and I felt the familiarizes of a modern city.

After a short walk around the neighborhood, we returned to our hotel for a typical Chilean tourist style breakfast buffet that consisted of eggs,sliced cheese, bread, jam, coffee and tea. I was very very surprised that they provided gluten free bread upon request.The staff took it very seriously and brought me out a plate of wrapped gluten free bread, gluten free crackers and gluten free cookies. I was delighted to say the least.

After breakfast, we decided to take a hop on hop off city tour of Santiago. On our city tour, we learned about the previously harsh and financially difficult living conditions in Santiago under a dictatorship and the devastation to the town caused by earthquakes. Thus, most of the buildings in the city were new and very modern and lacked the charm of older historical buildings. In the 1960's many new projects were undertaken and the city was rebuilt including an efficient railway system, In the 1990's the city saw the boom of modern shopping malls, urban highways, and lots of modern looking corporate buildings.

Since the new very modern construction dominated the skyline of the city, I focused on the breathtaking background view of the Andes Mountains. Despite being near the mountains, it was a sweltering 90 degree humid day that even I ,who loves the heat, felt was difficult to tolerate.

Where and what did we eat dinner?
Not having a car, we found a food court in the nearby super mall that was walking distance from our hotel. Unlike the food courts in US malls , the food court included 3 or 4  sophisticated restaurants with beautiful seating. We chose a lovely Chilean restaurant decorated with a super large salt water fish tank over our 2nd choice of Hard Rock- Chile.

Our waiter was delightful, spoke English well,  but our food was not particularly good or memorable. The choices seemed very American. My friends had fish, French Fries, and a vegetable. Being a vegetarian, I had some vegetables and a potato and a simple avocado salad called Apio Palta.  The combination of crispy cold celery and the room temperature avocado dressed in a tangy citrus dressing hit the gluten free and vegetarian spot for me. That is the salad I am sharing today.

Recipe begins here: 

There are many variations of this basic Chilean recipe. I've seen recipes that add sliced radish, some add walnuts, others romaine lettuce, and yet other recipes call for red peppers.
This is the basic recipe which I ate in Chile
Avocado and Celery Salad (Aipio Palta Salad from Chile)

Ingredients:

2 Haas type avocado or 1 large Florida avocado
4 stalks of celery, sliced thick
1 organic whole lemon or lime
Salt and Pepper to taste
optional: 1/4 cup walnuts

Directions:
Slice celery in med thick slices
Cut avocado into chunks
Squeeze the juice of 1 organic lemon
Season with salt and pepper
Add chopped walnuts if desired







Shared this post on the Souper Sunday linky at Deb's Kahakai Kitchen Visit to link up soup, salad or sandwiches- LInky











Thursday, January 5, 2017

Middle Eastern Eggplant Ratatouie



Rich and flavorful, this chunky low calorie Middle Eastern eggplant ratatouille makes a delicious side for a family dinner or an inviting appetizer for your next get together..

I love recipes from Middle Eastern countries like like Turkey, Syria, Egypt, Morocco,and Israel which are famous for their tasty eggplant dishes. This family recipe is a middle Eastern classic that is like a stew- tender, satisfying and easy to make.

The secret to the recipe is roasting , not frying, the eggplant and veggies. Roasting brings out the vegetable's natural sweetness, saves calories, and is easier on the digestion than frying.

This eggplant recipe is my version of one of my mother in laws authentic recipes that she brought with her from the old country. It is so versatile that we enjoy in a variety of ways:

  • Over Baptismal rice or cauliflower rice, 
  • Paired as a side dish with a bean dish, 
  • As a topping for an omelette ( really good) 
  • Or a cold or hot appetizer with crudites or gluten free crackers. 


The best part is that once you make it, you can keep it in the refrigerator and it use as a condiment to enhance any food.

My mother in law insists on using the long and thin Japanese eggplants for this recipe. Although many similar recipes call for the regular full round Italian type eggplant, we think the Japanese variety is more tender and less bitter than the regular eggplants. They are also easier to cut and have fewer seeds than the larger eggplants.

I was reminded of this family favorite when we recently had dinner in a Syrian restaurant. I had not made this recipe in a long time, so as soon as I saw it on the menu- I knew I wanted to order it. In addition, I ordered Tzaziki, majeedara , falafel and a Greek salad. My husband and I shared the Mezze type dishes and felt like we had a feast! Everything was naturally gluten free and vegetarian just the way I like it!

Author: Judee Algazi ( family recipe) @ Gluten Free A-Z Blog
Prep Time: 10 minutes
Cook Time: 40 minutes roasting, 15 minutes simmering
Serves: 6 for appetizers

Ingredients: 

3 large Japanese eggplants/quartered and then quartered again
2 large orange or red pepper, cut into eighths
5 cloves of fresh garlic
20 cherry tomatoes, halved
1/4 cup of olive oil
1 teaspoon of Trader Joe's " 21 Salute" salt free herbal blend or similar type blend
Himalayan salt to taste
1 can of organic chopped tomatoes ( 15 ounces)
juice of half lime
Optional : red pepper flakes and cumin

Directions:

Preheat oven to 400 degrees
Toss the chopped eggplant,chopped orange or red peppers, garlic , cherry tomatoes and olive oil  in a large mixing bowl Place the tossed veggies on a cookie sheet covered with parchment paper.
Bake at 400 degrees until vegetables are roasted and soft.
In a large skillet , add a can of chopped tomatoes-lime, and the grilled vegetables.
Cook for about 20 minutes stirring frequently. Add optional cumin and red pepper flakes if desired
Serve hot, room temperature, or cold ( side dish, spread on GF crackers, top an omelette, appetizer)