Grains get a bad rap because of gluten containing grains and people’s perception that grains are a high calorie food. Grains offer B Vitamins, calcium, magnesium, iron, zinc and fiber. Grains also offer great texture and flavor to dishes. Whole grains eaten in moderation, properly cooked and as part of a balanced meal offer big…
Category: Healthy Recipes
Rhubarb: Not Just for Dessert
Rhubarb is a tart vegetable mostly served as a dessert with heaps of sugar. You can enjoy the health benefits of this plentiful vegetable without the huge amounts of sugar with these savory recipes (and one dessert recipe). The sugar that I do use in these recipes is from maple syrup and molasses or sweeter…
11 Veggies a Day for Health and Vitality
One way to ensure you get enough nutrition in your diet is to have a goal of eating 11 servings of vegetables per day. Eating this many vegetables will help to keep your weight and energy stabilized. Once your weight and energy are stabilized you have all of the tools to live the active life…
Asparagus and Fiddleheads
Along with robins in the yard and daylight past 6 pm, another signal of spring are asparagus and fiddleheads. Eating vegetables in season is such a pleasure, the flavor and nutrients are at peak. Simple preparations with a bit of olive oil and/or vinegar, enhances the natural flavors creating wonderful side dishes or complete meals….
Hearty Lentil Stew
Ground Turkey and Lentil Stew Serves 2-4 1 lb. ground turkey 1 cup lentil, soaked for 4 hours 2 carrots, diced 3 celery stalks, diced 1 small onion, diced 4 cups low sodium butternut squash soup (Imagine Brand) 1 bunch fresh parsley, chopped In a Dutch oven, brown ground turkey. Add the rest of the…
Homemade Flavored Coffee Creamer
I am always looking for efficient ways to boost the nutrition in my every day food and I figured it was time to take a look at my daily morning cup of Joe and give it a make over. Coffee, when consumed in moderate amounts, is considered a healthy beverage. Coffee is an antioxidant and…
Tempeh Croutons
Prep time 10 minutes Cooking time 45 minutes Yields 4 people Ingredients 1 package tempeh 1/2 cup olive oil 1/2 cup apple cider vinegar 2 tablespoon shoyu Directions Slice tempeh into bite-size cubes. In a bowl, mix together the oil, vinegar and shoyu. Add tempeh and mix well. Place tempeh in a baking dish or…
Marinated Tempeh
Prep time 5 minutes Marinade Time 30 minutes Cooking time 10 minutes Yields 2 people Ingredients 1 8-ounce package tempeh 1 tablespoon ginger juice 1 tablespoon tamari 1 teaspoon prepared mustard 2 tablespoons water Directions Cut tempeh into quarters and then again into eighths. Combine ginger juice, tamari, mustard and water and pour over tempeh….
Chicken Ginger Soup
Prep time 10 minutes Cooking time 60 minutes Yields 4 people Ingredients 21/2 pounds skinned chicken (on the bone) 3 long stalks celery 1/2 bunch scallions 3-inch piece fresh ginger, cut into slivers Sea salt to taste 2 teaspoons fresh lemon juice 1 bunch chopped fresh parsley or cilantro Directions Place the chicken in a…
Aduki Squash Stew
Prep time 10 minutes Cooking time 60 minutes Yields 4 people Ingredients 1 pound winter squash (kabocha, butternut) 1 1/2 cups aduki beans, soaked 3 inches seaweed (kombu or wakame) 5 cups of water Sea salt Directions Peel and cube squash into 2-inch squares (can leave skin on if edible). Place washed beans and seaweed…