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 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, 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?


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) 

walnuts, pecans, pistachios, peanuts, almonds

sunflower, sesame, chia seeds, 

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

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 

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

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


Tuesday, April 11, 2017

Spinach and Mushroom Stuffed Artichokes


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.

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.


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

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.