I recently discovered a website called "The World's Healthiest Foods". According to the website, the creators are "dedicated to making the world a healthier place by providing you with cutting-edge information about why the World's Healthiest Foods are the key to vibrant health and energy and how you can easily make them a part of your healthy lifestyle."
There is a link on this website that I really enjoy called "eating healthy". It gives you a list of some everyday foods (fruits, vegetables, nuts, meats) and describes their nutritional content. I think everyone can agree that it is helpful to know the nutritional benefits of certain foods, especially if you have lots of dietary restrictions like I do. Example: when I have a busy day with no time to stop for lunch I'm sure to pack a large bag of trail mix. The protein makes me feel full and it gives me a much needed sugar kick! I also eat a lot of bananas since they help circulate salt in the body and help with fatigue.
The point is, if you choose your produce wisely, you'll find that simple healthy meals can be full of wonderful benefits as well as flavors. The website is also useful since it emphasizes the benefits of eating seasonally. When I'm busy I don't want to spend time looking online for seasonal recipes and new ideas. Instead, I find it easier to learn a few adaptable meals that incorporate seasonal vegetables. It's unrealistic to assume you'll learn a new recipe every week (unless you're a kitchen wonder like Martha Stuart). Decide what you like to eat, what's readily available to you and be creative. Work with what you have (Remember: stir fry is a staple meal for a reason, it is incredibly adaptable to individual tastes!).
The website is "http://whfoods.org/". I hope you find it as helpful as I did. x
Sunday, November 16, 2008
Nothing Beats Roasted Beets
Maybe it's the "tree-hugging hippy" inside of me but I love the earthy taste of beets. They're delicious and fresh. Unfortunately, beets have one major downfall: they're messy. Because of they stain, some people avoid cooking with them (which is a major shame since beets are one of the most delicious vegetables out there). I can understand the average chef's aversion to beets; I too hate peeling them because my hands and clothes get stained. Solution? Grate them (peel and all) then toss them into a salad; it will cut down on the mess factor. My grandma likes to boil them (she wears gloves) and toss them on top of a mango spinach salad or eat them on their own with olive oil and cracked pepper.
Beet season runs from June through October. However, you can readily find them at most produce stores in Vancouver during the winter months. They are high in potassium, fibre, vitamin C and 1 cup of beets has 10% of your daily recommended iron.
It wasn't until I was talking to my friend Liz that I even considered roasting Beets. She suggested I roasting them with herbs and garlic as a delicious side dish. And so I did!
Ingredients
Directions
Using gloves, peel the beets first then cut them into thick slices. In a bowl, lightly sprinkle approximately 1tbsp of olive oil, 2 tbsp of chopped rosemary, two chopped up garlic gloves and a dash of salt. Stir it all around.
Place your seasoned beets onto a baking sheet and roast them in the oven at 400 degrees for 45minutes to 1 hour. Check with a fork to make sure they're tender before taking them out. Serve this delicious side dish piping hot! (although that's not necessary)
Instead of rosemary, try parsley.
Beet season runs from June through October. However, you can readily find them at most produce stores in Vancouver during the winter months. They are high in potassium, fibre, vitamin C and 1 cup of beets has 10% of your daily recommended iron.
It wasn't until I was talking to my friend Liz that I even considered roasting Beets. She suggested I roasting them with herbs and garlic as a delicious side dish. And so I did!
Ingredients
- Beets (depends on your portion size. I usually cook four at a time)
- 2 Garlic cloves
- olive oil
- dried rosemary
Directions
Using gloves, peel the beets first then cut them into thick slices. In a bowl, lightly sprinkle approximately 1tbsp of olive oil, 2 tbsp of chopped rosemary, two chopped up garlic gloves and a dash of salt. Stir it all around.
Place your seasoned beets onto a baking sheet and roast them in the oven at 400 degrees for 45minutes to 1 hour. Check with a fork to make sure they're tender before taking them out. Serve this delicious side dish piping hot! (although that's not necessary)
Instead of rosemary, try parsley.
Monday, November 3, 2008
Banana Walnut and Raisin Muffins
I love muffins. Sometimes I like to be ambitious early in the week and make a batch. One might assume that this would last me quite a while, but one would be wrong. More often than not they're gone the next day. Nonetheless, they taste good.
These particular muffins I made up on a whim. Looking through my bare cupboard, I noticed I had leftover walnuts and a giant bag of raisins. Some other suggestions: chocolate chips, blueberries, dried cranberries, sunflower seeds.
Ingredients
Mix all the dry ingredients together first. Add in the wet ingredients. Stir it all together.
Take a muffin pan and lightly spray butter (or vegan margarine) so that they won't stick. Pour your batter into the pan and for decoration throw a few raisins or walnuts on the tops. So pretty!
Put them into the oven at 350 degrees for 15-20 minutes or until lightly brown and cooked all the way through. Take them out of the oven and let them cool on the counter for 15minutes.
TIPS: What can you use instead of eggs? There are numerous egg 'replacers' you can use when baking vegan food. My favourite is applesauce because it gives the batter a good texture. Bananas are another good option. A third option is flax seed, although this is a little harder to make/perfect. If you grind about 1 tablespoon of flax seed with 1/3 tablespoon of water in a coffee grinder, it will release the seed oils and create the perfect egg replacer. I believe 1 tablespoon is the equivalent of one and a half eggs.
Enjoy
These particular muffins I made up on a whim. Looking through my bare cupboard, I noticed I had leftover walnuts and a giant bag of raisins. Some other suggestions: chocolate chips, blueberries, dried cranberries, sunflower seeds.
Ingredients
- 2 cups of flour
- 2 ripe bananas
- 1/3 cup of apple sauce
- 1/4 tsp of nutmeg
- 1tsp of baking soda
- 1/2 cup of sugar
- 2 tablespoons of flax seed (if you like it)
- 1/2 cup raisins
- 1/4 cup of chopped up walnuts
- 1/4 cup of olive oil
- 1/2 cup of almond milk
Mix all the dry ingredients together first. Add in the wet ingredients. Stir it all together.
Take a muffin pan and lightly spray butter (or vegan margarine) so that they won't stick. Pour your batter into the pan and for decoration throw a few raisins or walnuts on the tops. So pretty!
Put them into the oven at 350 degrees for 15-20 minutes or until lightly brown and cooked all the way through. Take them out of the oven and let them cool on the counter for 15minutes.
TIPS: What can you use instead of eggs? There are numerous egg 'replacers' you can use when baking vegan food. My favourite is applesauce because it gives the batter a good texture. Bananas are another good option. A third option is flax seed, although this is a little harder to make/perfect. If you grind about 1 tablespoon of flax seed with 1/3 tablespoon of water in a coffee grinder, it will release the seed oils and create the perfect egg replacer. I believe 1 tablespoon is the equivalent of one and a half eggs.
Enjoy
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