How to Taste Your Dragon!
May 7, 2010 by Marni Wasserman
Filed under Nourishing Resources, Your Health!
I am rather excited! As I have just eaten my first Dragon Fruit. It is so much fun to discover and taste new fruits – especially exotic ones. I can’t believe after all of these years experimenting and trying new things – I had never sliced open one of these beauties.
I’ve walked past them so many times in markets and never picked it up. But for some reason the other day something about this flamboyant fruit enticed me to reach over and grab for it.
I couldn’t help but be drawn in by it’s gorgeous pink flesh. It looks like a flower (in fact it is a flower). I know it’s not local, and most likely not organic either. But it is 100% delicious. This is not and will not be a staple in my diet, but it will be a treat (and I think I will treat myself to it more often!!).
When you cut into it you’ll notice it’s white peppered flesh. Almost like a white kiwi. It is totally unique, there is nothing like it! It is so easy to scoop the flesh out with a spoon and then slice it up and eat it up. I had to control myself from eating the whole thing. It is that tasty and so easy to eat – it literally melts in your mouth! Too bad I bought only one! I will wait at least a couple of weeks to buy another one (I said treat…right?)
Once the flesh is out, you can enjoy it in fruit salads, garden salads, in smoothies, drinks or simply on it’s own. That is just how you eat it, wait until you find out how good it is for you!
I have done my research and now I have learned that by eating Dragon (also known as Pitaya fruit), you can lower your cholesterol, balance your blood sugar, get more than your daily dose of Vitamin C, load up on antioxidants, fill up on fiber and get in your healthy fats (due to all of it’s seeds). That’s a lot of punch for one fruit! But for all that flare in it’s shape and colour, it has to offer something at least as equally interesting on the inside.
This is a loaded fruit. All of it’s beauty was worth it. I can’t wait to taste my next Dragon!
First Cut it in Half
Then Scoop out the Flesh and Slice
“Burger” in a bowl
September 20, 2009 by Marni
Filed under Delicious Recipes, Your Health!
A burger doesn’t always need to go in a bun. A burger can be eaten on a salad, on a pile of grains or just alongside some steam veggies. When I refer to “burger” here, I am talking about an all natural veggie burger made from whole food ingredients. See Recipe Below!
If I were to put my burger on bread, it would be bread made from either spelt, kamut or sprouted grains. Companies such as ShaSha, Little Stream and Grainsfields make excellent breads that are easy to digest, high in protein, fiber and taste delicious!
But in this particular case, I have deiced to put my “burger” in a bowl. Not just in a bare bowl all on its own, but a bowl filled with quinoa, steamed green veggies (broccoli and snow peas from my garden), steamed sweet potatoes and then topped with tahini and tamari toasted almonds. Wow what a bowl! It was a random occurrence of ingredients, but that is the best way to make a meal – especially a vegan one. You can get as creative as you want and just throw a whole bunch of things together and you have yourself a whole foods, balanced meal. Not only is this meal colourful and full of texture but there is also an amazing amount of calcium, protein, fiber, beta carotene, b vitamins, minerals etc… all jammed packed into one little bowl.
Making a homemade veggies burger is also a great way to get in some healthy nutrition and fulfill that urge to eat something that is burger like and has a “meaty” or rich texture. By meaty, I mean (hearty/grainy) so in this case you can use grains, beans, root veggies, nuts and seeds and not even have to go the length of using a faux meat or soy based substitute to get that “patti or juicy burger” option. There are much more naturals options!
So the next time you want to get a little creative and make a burger and throw it in a bowl – make sure to fill both the burger and the bowl up full tasty and nutritious ingredients!
If you have a veggie burger recipe that you would like to share…please leave a comment!
Black Bean Veggie Burger
1 cup black beans, soaked overnight or use 1 can or Eden organic black beans
1 cup sweet potatoes, shredded
1/2 cup almond butter
1/2 cup red onion
1/4 cup spelt flour
2 tablespoons tamari
3 cloves garlic
1 tablespoon cumin
Procedure:
- Rinse soaked beans, place in a pot with water (cover by 1-2inches). Bring water and beans to a boil. Lower heat and simmer for 1-11/2 hours. Remove from water and drain. Or rinse and drain can of organic black beans.
- Place beans in a bowl and mash. Stir in remaining ingredients.
- Scoop 1/3 cup of batter at a time to form burger patties.
- Place burgers on a baking sheet (you may need two)
- Bake in oven on 350 F for approx 45 minutes.
- Serve with sprouted buns, a salad or and enjoy!
Whole Grain Goodness
November 10, 2008 by Marni
Filed under Delicious Recipes, Nourishing Resources, Your Health!
There are so many to choose from! Different tastes, textures, colours and even shapes. But on a whole, all of them are composed of an amazing source of complex carbohydrates, fiber, b vitamins, trace proteins, minerals and even heart healthy fats that make you feel energized and nourished.
What needs to be recognized and understood by many, is that grains can be an essential part of everyone’s daily diet unless candida or carbohydrate metabolism is a problem. But when grains are left intact and prepared properly in their whole form – one requires much less of a portion to be satisfied. These grains are very different from eating a bowl of white pasta, white bread or white rice where you may need a few servings to fill that “hunger” void.
The natural fiber content whole grains also don’t spike your blood sugar levels nearly as much and thus also contribute to feeling satiated for a longer period of time.
So the trick is to start simply. Select the grains that are most familiar and then go from there. Most people are accustomed to cooking rice, couscous and maybe even barley. With rice you want to find an organic brown rice. This can be either short grain, long grain or basmati (for simplicity sake). Couscous also exists in wheat counterparts, Spelt and Kamut (these are ancient forms of wheat that are left in their whole form and easier to digest). Also speaking of spelt and kamut, both of which can be cooked in their whole grain form as well…spelt is also known as Farro which comes from Italy. It is a wonderful addition or substitution for a grain in any classic rice dish recipe!
As for barley, there are a few different types – but to start out I would go with a “pearled” form as it is easier to cook. Once you get hooked on grains and they become more familiar, get the whole barley which requires soaking and longer cooking and also has more fiber and nutrients intact.
Then comes the next level of grains which includes many gluten free options for those with digestive disturbances such as celiac disease, ulcerative colitis, crohns and something known as “leaky gut”. These grains (almost seed-like) includes Quinoa, Amaranth, Teff, Millet and Wild Rice to name a few. Recipes for these divine gems can range from loafs, to pilafs, croquettes, soups, salads, cookies and pancakes. Many a cookbook exists on how to venture into the world of grains, including how to soak them, cook them, prepare them using a wide variety of ingredients. “The Splendid Grain” by Rebecca Wood is one in particular that makes cooking and learning about grains really easy and rather fascinating.
My overall advice, is to make sure you have some healthy whole grains on hand, stored properly (in a glass jar) in your cupboards, so that the next time you want a warming and nourishing bowl, side dish or breakfast of delicious goodness they are there and ready to go!
Warm Farro Foutash Salad
Ingredients:
1 cup pearled farro (if the whole form then soak overnight)
1 cup vegetable stock
½ butternut squash, cubed
1 red onion, chopped
1 cup portabello mushrooms, chopped
1 cup rainbow chard, thinly sliced
2 tablespoons olive oil
1 clove garlic, minced
1 tablespoon sea salt
Dash of herb de provence
2 tablespoon balsamic vinegar
¼ cup olive oil
¼ cup toasted walnuts
1/3 cup cranberries or currents
Crumbled goat cheese (optional)
Procedure:
Rinse and place farro into a pot with vegetable stock and 1 cup of water. Bring to a boil, reduce heat and simmer for 1-2 hours.
Set aside farro.
Place cubed butternut squash on a baking tray with 1 tablespoons of olive oil and place in the oven for 30 minutes.
In a saucepan, heat 1 tablespoon olive oil with garlic over medium heat and add mushroom and sauté until softened.
Add spinach, sea salt, dry herbs and balsamic vinegar. Let sit to let the flavours combine for a few minutes.
Place cooked faro into a large bowl, add olive oil, and butternuts squash and onion, mushroom, spinach mixtures and stir everything in.Add pinenuts and crumbled goat cheese
Balance is Everything!
October 15, 2008 by Marni
Filed under Nourishing Resources, Your Health!
Balance really is everything when it comes to your blood sugar levels. It is extremely important to make sure you moderate and regulate your sugar intake everyday. As participants learned in tonight’s Sweet and Low Cooking Class, whether you have diabetes, hypoglycemia or just want to stay within a normal range and avoid cravings, it is vital to learn which foods will do the job and keep you in balance!
Here is a quick resource of some daily things you can be doing to keep your levels in check while creating overall, balanced and healthy eating habits!
Tips for Regulating your Blood Sugar Levels on Daily Basis Naturally
Always eat a balanced breakfast, everyday!
Do not go more than 2 hours without food or consume large heavy meals. Eat six to eight small meals throughout the day. Even eating a small snack before bed might help.
Eat a diet high in fiber (whole grains, legumes) and include large amounts of vegetables, especially dark leafy greens, squash, spinach and green beans and whole fresh fruits.
Consume beans, brown rice, oats, oat bran, lentils, sweet potatoes, tofu and fruits such as apples, apricots, avocados, banana, lemons.
For protein eat white fish or wild salmon, turkey, lean chicken breast, eggs and goats and sheep’s milk cheeses or sheep’s milk yogurt.
Use natural low glycemic sweeteners such as: brown rice syrup, barley malt, agave nectar, dates, stevia* and maple syrup (in moderation)
Stay away from high fatty foods and fried foods and choose healthy fats and oils instead: (avocado, coconut oil, olive oil or other cold pressed natural oils, raw nuts and seeds)
Remove alcohol, processed foods, sulphured dried fruits, table salt, white sugar, saturated fats, soft drinks and white flour. Also avoid food with artificial colours and preservatives.
Special foods with special properties for blood sugar:
Avocado: contains a sugar that depresses insulin production, which make them an excellent chose for people with hypoglycemia.
Cinnamon: has a lowering affect on blood sugar levels by reducing the amount of insulin secreted. Consume at least 1 teaspoon everyday!
Brewer’s Yeast: (1 Tbsp. twice daily) provides a rich source of the mineral, chromium, which has a glucose tolerance normalizing effect.
Soybeans and other legumes: (1 cup or more daily) Kidney beans, lentils, black-eyed peas, chickpeas, and lima beans retard the rate of absorption of carbohydrate into the blood stream.
Onions and garlic: (1/2 a clove twice daily) normalize blood sugar regulation by decreasing the rate of insulin elimination by the liver.
Other blood sugar controlling foods include: berries (especially blueberries), celery, cucumber, green leafy vegetables, sprouts, string beans, parsley, garlic, onions, psyllium, flaxseed, lemons, oat bran, radishes, sauerkraut, sunflower seeds, squash, watercress.
