Showing posts with label a. Show all posts
Showing posts with label a. Show all posts
Wednesday, May 6, 2015
Enter To Win A Raw Food Recipe Book!
I dont know about you, but I looooooove a good recipe book. Pretty pictures of delicious dishes? All the better! And Ive amassed quite a nice collection since entering Raw Food Land. Some are old standbys that I go to again and again. Others, I reference for information or inspiration.
Someone recently asked the experts at Snubbr: What are the best raw food cookbooks?
Pretty good picks, if you ask me.
Whether you’re in the market for a new digital camera or the best vegan cookies, all you have to do is ask the experts at Snubbr, and they’ll search for the right product for you. Pretty cool, huh? Kinda like Yahoo Answers for shopping advice.
The lovely folks at Snubbr have generously offered to gift a lucky reader with his/her choice of one of the best raw food cookbooks. Score!
You have until Midnight EST, March 7th to get your entries in. Ill then call on Mr. Random Number Generator to pick a winner. While I would love to hear from readers all over the globe, at the request of Snubbr, I must limit entries to folks who live in the continental US only.
To enter, just answer this question in the Comments below this post:
- What are your 3 favorite books of all time?
Extra Entries: If youd like to increase your chances of winning, please leave a separate comment for each extra entry.
- Head over to Snubbr to ask a question of their experts (takes 5 seconds). Post a link to the question you asked in your comment.
- Tweet the giveaway with a link to this post (please include your Twitter ID in the comment).
- Blog about this giveaway and link back to this post. Again, please leave the link to your blog post in the comment.
So there you go, up to four chances to win one of those fab recipe books.
Confession: I happen to own all five books and each one is terrific. Id be hard pressed to choose just one.
See ya back here on Monday, when Ill announce the lucky winner and the book theyve chosen.
Good luck everyone!
UPDATED 3-8-10: This giveaway is now closed.
Friday, April 24, 2015
A Virtual Health Retreat Awaits You
Been dreaming of a health retreat at a beautiful resort, but either time or money – or perhaps both – prevent you from going? What if I told you that I know of an amazing place that adapts to your schedule and charges absolutely nothing? For real. Ive been there!A bit overwhelming at first, but the folks at the Hospitality Desk were so kind and helpful that I quickly felt right at home. After grabbing a delicious smoothie in the Liquid Lounge, I began exploring.
The place is huge...a Fitness Room, Wellness Center, Spa. I hooked up with some fellow yoga enthusiasts and discovered a 10,000 Step Walking Club. Theres a well-stocked Library of books related to raw living foods, natural health, wellness — even a group that meets regularly to discuss Louise Hays bestseller You Can Heal Your Life.
You wouldnt believe who I found doing cooking demos in the Culinary Center: Ani Phyo, Philip McCluskey, Jennifer Cornbleet, Karen Knowler, Rawdawg Rory, Victoria Boutenko, and even more culinary wizards from the international raw foods community.
And holy guacamole, the Kitchen! I could spend hours in there, sampling delectable raw desserts, soups, entrees, and a bountiful salad bar.
Did I mention the organic Garden? Oh yeah, and a Greenhouse, overflowing with salad greens, sprouts, and trays of wheatgrass. And listen, thats only a taste of whats available. Theres even a special place just for kids to hang out and chill.
Okay, really, you need to experience Raw Food Rehab for yourself. Youll find a wonderful support community as you renew your health with a diet rich in raw and living foods.
Over 550 people have already checked in and are participating in an 11 Week Total Health & Weight Loss Initiative thats now underway through December 31st. But new members can join in anytime and benefit from the ongoing education, resources and support. And I guarantee you, the lovely director, Penni Shelton, will make you feel right at home.
So what are you waiting for? Add some life to your years and years to your life — check into Raw Food Rehab today. See you in the Kitchen!
Friday, March 13, 2015
Announcing a More Mobile Friendly Design and New Visual Recipe Index Categories for Kalyns Kitchen!
A new mobile-friendly design for Kalyn's Kitchen and now you can sort recipe thumbnails by diet type and category!
A Brand New Design for Kalyn's Kitchen!
If you're reading this post then the new-and-improved site design for Kalyn's Kitchen has launched! And about 40-45% of you usually access the site on your phone, so the new design has been carefully planned to make it easier to use Kalyn's Kitchen on mobile devices of all types, while hopefully still displaying well on tablets and desktop computers.
If you're reading this post then the new-and-improved site design for Kalyn's Kitchen has launched! And about 40-45% of you usually access the site on your phone, so the new design has been carefully planned to make it easier to use Kalyn's Kitchen on mobile devices of all types, while hopefully still displaying well on tablets and desktop computers.
Click to continue reading
Thursday, March 12, 2015
Kalyns Kitchen Gets a Makeover with a New Easier Way to Find Recipes for Every Kind of Diet
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| Kalyn's Kitchen has changed a bit through the years, and repeat after me, "Change is Good!" |
For a few months now I've been working with my brother Rand (the design guy) and the fabulous Jennette (web designer and coder extraordinaire) to create a new look for Kalyn's Kitchen. (Thanks guys!) Rand and Jennette are two of the smartest and most talented people I know, and I'm excited to reveal the new design and explain how the new features can help you find the kind of recipes you're looking for on the site.
Click to continue reading
Tuesday, March 10, 2015
Watermelon A Fruit Fit For A King
My love affair with watermelon goes way back. Yes, I was that little girl who methodically picked through the candy bin and removed each and every piece of watermelon Jolly Rancher until there were none left. On hot and humid summer evenings, Mom would send us kids out back with a giant bowl of watermelon slices to devour. Of course by the time I reached college, I was a watermelon connoisseur and preferred mine, um, spiked.
These days, I have a new-found appreciation for sweet, juicy watermelon when I discovered its packed with some of the most important antioxidants in nature – vitamins A, C, and B6. And get this: watermelon contains more lycopene than any other fresh fruit or vegetable, even tomatoes.
With more than 1,200 varieties, whats not to love! This is fruit fit for a king – in fact, watermelon seeds were recovered from the tomb of Pharaoh Tutankhamun. When I was traveling in Egypt, cafes often paired the sweet taste of watermelon with the salty taste of feta cheese.
Heres a couple of ways Ive been enjoying this delectable thirst-quencher lately:
Watermelon Kiwi Cooler
(you may recall my love of the little hairy brown fruit)
3 cups seedless watermelon chunks
2 kiwi
3 strawberries
Juice of 1/2 lime
Blend ingredients together and serve chilled.
Watermelon Sorbet
Using a melon scoop, place several scoops of watermelon into a ceramic bowl. Place the bowl in the freezer for 30 minutes. Serve with chilled blueberries and a sprig of fresh mint as garnish.
These days, I have a new-found appreciation for sweet, juicy watermelon when I discovered its packed with some of the most important antioxidants in nature – vitamins A, C, and B6. And get this: watermelon contains more lycopene than any other fresh fruit or vegetable, even tomatoes.
With more than 1,200 varieties, whats not to love! This is fruit fit for a king – in fact, watermelon seeds were recovered from the tomb of Pharaoh Tutankhamun. When I was traveling in Egypt, cafes often paired the sweet taste of watermelon with the salty taste of feta cheese.
Heres a couple of ways Ive been enjoying this delectable thirst-quencher lately:
Watermelon Kiwi Cooler (you may recall my love of the little hairy brown fruit)
3 cups seedless watermelon chunks
2 kiwi
3 strawberries
Juice of 1/2 lime
Blend ingredients together and serve chilled.
Watermelon Sorbet
Using a melon scoop, place several scoops of watermelon into a ceramic bowl. Place the bowl in the freezer for 30 minutes. Serve with chilled blueberries and a sprig of fresh mint as garnish.
Monday, March 9, 2015
Tummy tuck in a week a tummy tuck sagging diet sport
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• Perhaps the most clustered areas where grease is the abdominal area and chest and Alrdav, and to follow this program will try to get rid of excess grease, God willing, with an emphasis on the importance that there be some light walking sports ..
Daily breakfast
1-2 eggs poached fruit pill + tea or coffee without sugar with low-fat milk
The first day
Lunch: fish (grilled or boiled) or Tuna (without oil) + cucumber or lettuce.
Dinner: a slice of toast + 4 tablespoons Quraish or brick + fruit fruit
The second day
Lunch: 1 yogurt + 1 Option + class one fruit in any quantity
Dinner: 2 boiled egg + one class fruit
Third Day
Lunch: Bean (tablespoon olive oil) + salad (option + tomatoes, + Romy pepper green)
Dinner: Quraish cheese or brick + slice of toast or half-baked Brown
The fourth day
Lunch: vegetable problem (boiled or cooked) + slice of toast
Dinner: cup yogurt + Option + boiled egg.
The fifth day
Lunch: fish (grilled or boiled) or Tuna (without oil) + salad (option + tomatoes, + Romy pepper green)
Dinner: a variety of fruit (grapefruit - apple - pear - Guava - Strawberry - Orange)
Sixth day:
Lunch: grilled or poached chicken + salad (option + tomatoes, + Romy pepper green)
Dinner: 4 tablespoons cheese Quraish or brick + tomato boiled egg +1
Seventh Day
Lunch: Bean (tablespoon olive oil) + salad + or brick cheese Quraish
Dinner: fruit variety (mentioned above) + cup milk yogurt
Note:
Coffee and tea are allowed all day without sugar with low-fat milk and water as desired diet for the abdomen, chest and shoulders
Seven Oils
Oils from natural herbs works to tighten those flabby cells at a phenomenal pace and re-
Behold, vitality and beauty
Knead the abdomen or buttocks area seven oil oils circular movements emerging bottom up to the top and a quarter of an hour once a day for a month.
Result:
And you will notice that your body has returned him his glasses and vitality and still sag
Components of the recipe
1 - Oil Hindbh the (dandelion)
2 - green tea oil.
3 - olive oil.
4 - Oil of sage or rosemary oil
5 - chamomile oil
6 - Oil saater
7 - Oil ring.
.
How to prepare
1 - Mix equal quantities of components of the seven oil well and put them in a bottle Court.
2 - knead the region flabby as in the method of use once a day.
How to use:
Knead the region flabby (breast, abdomen or buttocks) Bzisba Oils circular movements from the bottom to the top
Note this recipe also sag benefit to the abdomen and buttocks and the way the same style circular massage area flabby after a warm bath.
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Sunday, March 8, 2015
How to get a good night’s sleep
Insomnia, sleepless night , fatigue is part of everyday life? To discard the problems of sleep , here are some essential steps.
10 to 30% of the population suffers from insomnia and many are unable to sleep because they sleep too late!, so they can’t get a good night’s sleeping . However, sleep is essential to recover and fight against aggression and daily fatigue . Respect biological cycles, proper nutrition and gestures are essential for relaxing sleep. So if irritability, fatigue, lack of energy, difficulty concentrating and memory ... settle, 1001 good actions must be applied.
10 to 30% of the population suffers from insomnia and many are unable to sleep because they sleep too late!, so they can’t get a good night’s sleeping . However, sleep is essential to recover and fight against aggression and daily fatigue . Respect biological cycles, proper nutrition and gestures are essential for relaxing sleep. So if irritability, fatigue, lack of energy, difficulty concentrating and memory ... settle, 1001 good actions must be applied.
A healthy lifestyle
1. To avoid the regular use of sleeping pills , and properly adjust its clock must be first and foremost a balanced diet, so you have a good night’s sleep .
Expected to eat 2 hours before bedtime and avoid foods that are too fatty and too sweet.
It is recommended vegetable proteins (wheat, lentils, peas ...), starchy vegetables and complete. Through the secretion of two hormones that are sleep melatonin and serotonin, sleep will be promoted.
We finish the dinner with a glass of milk with honey, herbal tea or herbal tea with verbena, chamomile or lime. Obviously, we think the ban consumption of stimulants after 17 h. Addicted to coffee, tea and nicotine should wait until morning! So this will help too much to have a good night’s sleep .
2. To enjoy a good night’s sleep , you need sports, of course, but not at any time.
We do not train in the evening: the coming of sleep is delayed if you practice a sport in the evening. Physical activity increases the temperature of our body and affects the quality of our sleep. Our biological clock is so wanton.
You relax with yoga. Minutes before bedtime, a little yoga will help us find the necessary calm to dive into a deep sleep.
3.Get a good nights sleep by folowing the body
Yawning, tingling eyes, heavy eyelids, decreased attention ... It is time to go to sleep! The body sends us signals of weakness that we go to full power.
Too early ? No worries. We choose the time corresponding to our lifestyle. The sandman by 1h revert to 3 h.
In the meantime, why not take a good warm bath? it will go down the body temperature and thus facilitate the coming of sleep.
The body needs ritual to automatically start button "sleep." Before going to bed, do we think the same things we brush our teeth, hair, puts on her pajamas ...
We let go: bedtime should be fun. The bed should be comfortable, soft and draped in colors that soothe us, and make us having a good night’s sleep
It completely disconnects all negative thoughts that might distract us. It puts the brain off for a night without constraint.
Rachels Powerballs A Healthful Raw Food Vegan Dessert Or Lunchbox Snack
Use large, unsweetened coconut ribbons or flakes, not shredded
Process dates, cashews and coconut until mixture sticks together
Rachels company Jonny Sport makes high-quality vegan bags
About This Recipe
While dinning at a Portland restaurant, (See my Review of Portlands Blossoming Lotus), I met a very lovely woman named Rachel Elizabeth who was sitting at the next table. Since I wanted to take as many pictures of their dishes as possible without ordering everything on the menu, I asked Rachel if I could photograph her food also. We ended up having a very nice visit during our lunch. We shared raw food and other vegan recipes and talked about my blog and her company. She runs a local business in Portland that makes very high quality vegan bags. The name of her company is Jonny Sport and everything they make is manufactured in Portland. It is refreshing to see someone creating local jobs while providing an alternative high end bag for people who avoid using any animal products.
Long story short, this is one of the recipes that Rachel shared with me. Its a little dessert ball made from raw cashews, Medjool dates and dried flakes of coconut. What gives them a burst of flavor is a sprinkling of course salt on top of each ball. Rachel calls them "Powerballs". They make a great dessert or mid-day snack for the whole family. They are delicious and so easy to make.
Thank you Rachel for this wonderful recipe!
***
Raw Vegan Powerballs
[makes 2 dozen]
1 cup Medjool dates, pitted and quartered (about 15)
1 cup raw cashew nuts
1 cup dried, unsweetened coconut ribbons or flakes
1/2 teaspoon brown rice syrup or agave nectar
Some course salt for topping
Place dates in a food processor with an S blade. Process dates briefly until they are chopped. Add cashews, coconut flakes and brown rice syrup or agave nectar. Process until the mixture sticks together. Roll the mixture into 24 balls. Put some course salt in a bowl and push the top of each ball into the salt until a little sticks on top (you dont need much). The salt really brings out the flavor so dont omit it. Refrigerate the balls for several hours before serving.
Per serving: 84.2 calories, 3.7 g fat, 1.8 g saturated fat, 0 mg cholesterol, 1 g protein, 13.5 g carbohydrates and 1.8 g of fiber.
How To Take a Healthy Cruise Have Fun Without the Weight Gain
Azamara Journey 16 day cruise through the Panama Canal.
A healthy custom egg white and veggie omelette for breakfast.
Or have oatmeal with optional ground flax, raisins and seeds.
A blueberry smoothie from the custom smoothie station.
A combo of different veggie and seafood salad offerings.
Or make your own salad from a salad bar available all day.
Fresh fruit and cottage cheese makes a nice, light lunch.
You could order "steamed" veggies in any of the dining rooms.
There was always a nice selection of baked fish.
They offered custom stir-fries every night with fresh ingredients.
Start the day with an exercise class or work out in the gym.
Dancing in the New Year while burning more calories!
Its Easy to Lose Control on an "All You Can Eat" Vacation
When Doug suggested we take a 16 day cruise for our 20th wedding anniversary I was both delighted and terrified. The last time we went on a cruise or an "all-inclusive" land vacation, I put on pounds that took a long time to remove. These vacations all start out the same way. For a day or so we examine every little morsel that goes in our mouth, avoid the heavy desserts and check out the gym. After a few days we stumble into a margarita tasting or an ice cream social and by the end of the vacation we are ordering multiple entrees and eating a dessert at every meal. We hear ourselves saying, "what the heck, were on vacation" and "its paid for". We manage to squeeze into our largest outfit and fly home avoiding the scale for weeks and hating ourselves for losing our will power. If we take a 16 day cruise (almost twice our longest trip), well have to have a better plan.
How To Take a 16 Day Cruise Without Gaining Weight
First of all, you need to develop a plan that includes "Your Goal", the "Plan to Meet the Goal" along with "Rules for Avoiding Calories" and "Rules to Burn Calories". Dont forget, youve got to write it all down. Heres what I did:
My Goal
To take a 16 day cruise through Christmas and New Years to the Panama Canal WITHOUT gaining a single pound. My pre-cruise weight was 115.5.
The Plan
(1) Keep a journal and write down every calorie eaten and every calorie burned.
(2) "Net" 1386 calories a day. (To maintain weight, you need around 12 to 15 calories for every pound of body weight. To be conservative I used 12 X 115.5 calories or 1386). Net calories is all calories consumed minus all calories burned.
Rules for Avoiding Calories
(1) Skip the bread. I told the waiter to NEVER bring bread and butter to the table. Once that beautiful basket of assorted hot bread is sitting there in front of me, its almost impossible to resist.
(2) Limit alcohol to one glass of wine or Champagne a day and try to skip some days all together (not an easy task given this cruise was over the Christmas and New Years holiday). Avoid high calories mixed drinks completely.
(3) Be VERY specific about food preparation. I asked for "steamed" vegetables, "plain" baked potatoes, salad dressing "on the side", "hold the sauce", "grilled or poached" fish.
(4) Avoid events that give away alcohol or fattening food like martini tastings or ice cream socials.
(5) When eating buffet style, make one visit for the salad/appetizer and one visit for the main meal. Use a smaller plate.
(6) Limit dessert to one small and relatively healthy one per day like fresh fruit, low fat frozen yogurt or a mini fruit tart.
(7) Keep a food journal and WRITE EVERYTHING DOWN. Count all calories consumed (I brought the "Biggest Loser Complete Calorie Counter book with me).
Rules to Burn Calories
(1) NEVER take the elevator on a cruise ship. Walking up and down steps burns lots of calories.
(2) Use the gym every day.
(3) Sign up for exercise and self improvement classes. Azamara offered stretch and exercise classes and gave lectures on acupuncture and detox and tested for body composition. You could even hire a personal trainer.
(4) Walk around the track.
(5) Take the most "strenuous" excursions. Walk, hike or swim and avoid "site seeing bus tours".
(6) Dance
(7) Reward yourself with a massage
(8) WRITE ALL ACTIVITIES DOWN and record calories burned.
Smart Meal Choices if Available
Breakfast
Oatmeal with ground flax, cinnamon, raisins and sunflower seeds
Raw fruit smoothie
Cold cereal like Cheerios or All Bran with soy or skim milk
Egg white omelette with veggies and smoked salmon
Poached egg on an English muffin with Spinach
Yogurt and fruit
Lunch
Salads with lots of raw veggies, garbanzo beans, beets, etc. with a light dressing
Fresh fruit platter with low fat cottage cheese
Tuna or lean turkey sandwich with veggies and mustard.
Plain baked potato with steamed veggies
Grilled kabobs and veggies
Dinner
Custom stir fry with lots of veggies, shrimp and white meat chicken on rice or rice noodles
Miso soup and sushi
Grilled or poached fish with steamed veggies and plain rice
Grilled chicken or lean meat with steamed veggies and a plain baked potato
Light, non-cream based soups
Entree sized salads with shrimp, scallops, lobster, chicken breast or flank steak
Desserts
Small piece of chocolate
Low fat frozen yogurt
Sherbet or sugar free ice cream
Small fruit tart
Results
Even though I passed on the richer meals, the food was still amazing. With the beautiful fresh salads and fruit and the delicious selection of seafood, I didnt feel like I was missing out on anything. I ate three wonderful meals a day and a few healthy snacks in between.
I didnt really know how much I weighed on the cruise. The scale in the gym varied with each wave so I had to wait until I got home to see the results. I stuck to my calorie goal and worked out every day. I felt really great. Even without weighing myself, I felt like I was in better shape than when I got on the boat. After getting home I waited a day for the "salty" food to get through my system since I knew that would hold some "water weight". But the moment of truth came the next morning when I stepped on the scale and weighed 115.5 - EXACTLY what I weighed the morning I left for vacation. Doug, who ate and drank a bit more than I did,(but also worked out more) managed to actually lose one pound.
It was the best vacation we ever took. We saw the Panama canal, walked through the cloud forest in Costa Rica and released baby sea turtles to the ocean in Acapulco. We also visited Jamaica, Columbia, Nicaragua, Huatulco and Cabo San Lucas. Best of all, we didnt go home feeling badly about our loss of self control. My hats off to Azamara Cruises for offering all those delicious healthy choices. My "fear of cruises" is gone forever!
Raw Spring Vegetable SoupLess Than 150 CaloriesLose Weight With A Raw Food Cleanse
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| Raw Spring Vegetable Soup - Vegan and Gluten Free! Follow Foods For Long Life on Facebook and Pinterest. |
Eating for Spring Time
With warmer weather comes access to more fruits and vegetables, allowing us to lighten up our diet. In Spring, I try to eat at least half of my food raw. And to lose a few pounds, get more energy, and detox from a winter of way too much fun, I do a raw food cleanse.
Todays recipe is a simple raw soup that blends garden peas and kale with a creamy avocado and is topped with shredded carrots. Fresh garlic, lemon juice and cayenne provide the main seasoning.
Eating raw soups is the perfect way to lighten up your spring diet and they are suitable for a raw food cleanse.
There are numerous posts on how to optimize the amount of raw food you eat throughout the seasons and how to do a Raw Food Cleanse on this site. But If you would like a more comprehensive summary of this information and more than 150 tested and optimized recipes, download my eBook, Health Begins in the Kitchen: Delicious and Easy Vegan Recipes and Seasonal Food Plan PLUS Raw Food Cleanse. Its only $9.99 and is available on Amazon and iTunes.
You Dont Need a Kindle or iPad to Read an eBook!
Some of you have written saying that you would like my ebook but dont have a Kindle or iPad. You can now download my eBook onto your computer with this free Kindle for PC reading AP.
Enjoy todays recipe - its becoming one of my favorite ways to enjoy my garden kale. And its perfect for the warm weather and for your Raw Food Cleanse. Best of all, its less than 150 calories per serving!
* * *
Raw Spring Vegetable Soup
Raw Vegan, Gluten Free
[makes 4 servings]
Requires a High Speed Blender
2 cups fresh peas, or frozen (thawed)
2 packed cups kale (cleaned with stems removed)
2 cups chopped celery
2 cloves garlic, chopped
1 avocado, peeled and seed removed
1/4 cup freshly squeezed lemon juice
2 cups water
1 teaspoon salt, or to taste
1/2 teaspoon black pepper
2 dashes cayenne pepper, or to taste
1 small carrot, peeled and shredded
Place all ingredients, except the carrot, in a high-speed blender, such as a Vitamix or Blendtec. Blend until smooth. Adjust for salt and pepper if needed.
Pour into 4 bowls. Top with shredded carrot and serve.
Per serving: 145 calories, 6 g total fat, 1 g saturated fat, 121 mg omega-3 and 777 mg omega-6 fatty acids, 0 mg cholesterol, 6 g protein, 20 g carbohydrates, 7 g dietary fiber and 720 mg sodium.
Saturday, March 7, 2015
Eggless Egg Salad Sandwich A Delicious Low Calorie Vegan Lunch
Extra firm sprouted tofu crumbled with a dough blender.
Follow your heart flaxseed and olive oil, reduced fat vegenaise.
Reduced fat vegenaise mixed with turmeric and relish juice.
Crumbled tofu with celery, dill, sweet relish and vegenaise.
Vegan egg salad sandwich on toasted multigrain bread.
Whats for Lunch?
Sandwiches can be a challenge for new vegans. Once you take common sandwich ingredients like tuna fish, turkey and cheese off the table, you may feel inclined to head for the fake, overly processed vegan meats and cheeses. Ive never been a big fan of these and many of them dont taste very good. Some also are packed with way too much salt.
Nut butters with low sugar jam or hummus with roasted red peppers and other veggies are two good options for lunch. Heres another: egg salad without the eggs!
Takes Minutes to Make
Just crumble the tofu (I like to use a dough blender but you can use a fork or knife or just crumble it with your hands). Mix is a few ingredients like minced celery, dill and sweet pickle relish and stir in a low fat vegenaise mixed with turmeric. Season to taste and youre eggless egg salad is done!
Get creative and add chopped olives, chives or red onion or minced red bell pepper. The combinations are endless. Without the bread, each serving is just a bit over 100 calories!
Follow Foods For Long Life on FACEBOOK !
***
Vegan Egg Salad Sandwich
[makes 3 sandwiches]
1/2 package of extra firm tofu * (about 8 ounces)
1 stalk celery, minced (1/2 cup)
2 tablespoons sweet pickle relish
2 tablespoons reduced fat vegenaise **
1/2 teaspoon turmeric
1 teaspoon pickle relish juice
1 teaspoon dried dill
sea salt to taste
ground black pepper to taste
6 slices multigrain bread, lightly toasted
1 large tomato, thinly sliced
Dijon mustard for the bread (optional)
* I prefer Wildwood Sproutofu made from sprouted soybeans
** I like Follow your heart flaxseed and olive oil reduced fat vegenaise
Dry the extra firm tofu and crumble into a medium bowl using a dough blender, fork or just crumble with your hands.
Add celery and sweet pickle relish and set aside.
In a small bowl or cup, mix together the vegenaise, turmeric and sweet pickle juice.
Add the vegenaise mixture to the crumbled tofu and gently mix until combined.
Mix in dill and salt and pepper to taste.
Lightly toast the bread.
Spread some dijon mustard on three slices of toast, if desired.
Divide the egg salad and spread evenly over the 3 slices and add tomatoes.
Cover with the remaining 3 pieces of toast and serve immediately or cover with plastic wrap and put in your lunchbox.
Per sandwich: 263.9 calories, 9.6 g fat, 0.9 g saturated fat, 0 mg cholesterol, 16.6 g protein, 31.7 g carbohydrates and 5.9 g dietary fiber.
Without the bread, 3 servings: 114.9 calories, 7.6 g fat, 0.9 g saturated fat, 0 mg cholesterol, 7.9 g protein, 5.4 g carbohydrates and 1.2 g dietary fiber.
A Simple Vegan Ambrosia Salad
Day 6 of our “One Month Raw Food Cleanse”
I got on the scale this morning and was surprised to see that I’ve already lost 1 ½ pounds! That’s about 1.3% of my body weight in only 5 days. And, I’ve been eating three delicious meals, several snacks and dessert every night. What a fun way to cleanse!
Cleansing on an all raw food diet is so much easier than doing a juice fast. I have always had low blood sugar so if I tried to do a fast of any kind, I would get shaky and very irritable (just ask my husband!). But on a raw food diet, you will be satisfied and the dishes can be interesting and delicious. For one entire month, you avoid processed foods and nourish your body with ones that are fresh, alive and full of enzymes. A cleanse like this will also lessen the severity of the cleansing reactions. These reactions occur when the body starts to release toxins that have accumulated from eating processed and unhealthy foods. You may have headaches, flu-like symptoms, or just feel tired. You may still experience these on a raw food cleanse but the symptoms can be much milder. These symptoms are a normal part of detoxification. Hopefully, over the one month time you are on raw food, it will happen gradually and gently.
Today’s recipe is an old favorite—Ambrosia salad. This salad, however, will omit the processed sugar, marshmallows, sour cream, cool whip and other unsavory things people tend to put into it. This recipe is quick and easy to prepare and is very high is vitamin C.
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Vegan Ambrosia Salad [2 lunch servings or 4 desserts]
1 1/2 cups fresh pineapple, diced
1 large banana, sliced
1 1/2 cups organic red grapes, cup in half
1 1/2 cups honeydew melon, diced
1/3 cup shredded raw coconut
2 tablespoons freshly squeezed orange juice
1 tablespoon fresh orange zest
Combine fruit and coconut with orange juice and zest. Gently toss and serve.
Per dessert size serving (4): 151 calories, 2.2 g fat, 2 g saturated fat, zero g cholesterol, 1.6 g protein, 33.8 g carbohydrates and 3.1 g fiber.
Menu for Day 6
Today I had a strawberry smoothie for breakfast (when using strawberries in a smoothie, wash the strawberries well but don’t remove the green tops as they also provide important nutrients). For lunch I had a double serving of today’s featured “vegan ambrosia salad”. I’ll be snacking today on nuts and raw crackers as well as red bell pepper and jicama slices with raw hummus. And for dinner I will have a large serving of my friend Bernadette’s recipe, “Everything in the Garden” dinner salad. I’ll share that recipe with you soon. Tonight we’ll make some raw tropical chocolate truffles for dessert—see February 12, 2009 posting).
An Apple A Day More Alex Leafs Reviews Folk Wisdom and Scientific Evidence on a Forbiddenly Healthy Fruit Item
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| Forbidden fruit or not: You got to love your daily apples ;-) |
Guestpost by Alex Leaf
An apple a day keeps the doctor away. I’m sure you’ve heard this before. And while there are many ways in which we could keep the doctor at bay with an apple (target practice anyone?), our wellbeing demands we eat the luscious fruit. Truthfully, the old adage could not be truer for a variety of reasons. So to keep things organized I am going to worm through the benefits of apples categorically. Also remember we are dealing with the apple fruit, not the apple fritter or apple flavored candy or the iPhone.I suppose the best starting point is the apple’s nutritional worth. As you can see in the nutritional label to the right, a single medium apple is less than 100 Calories and provides over 10% of the RDA for fiber. Apples also contain every vitamin needed by the body with the exception of Vitamin B12, which is only found in animal products, and Vitamin D, which you can produce by eating your apple under the sun. The same applies to minerals, with apples providing a little of everything except selenium.
A hearty bite for a healthy heart
If you have ever looked at an apple you may have noticed it resembles the humble heart, and for good reason. A comprehensive review of nine human studies conducted by researchers at the British Nutrition Foundation in London examined the effects of apples on cardiovascular disease risk factors and found that apple polyphenols, a type of antioxidant, have a positive influence on blood lipids and blood pressure in human beings (Weichselbaum, Wyness and Stanner 2010). Furthermore, don’t think that apple juice has you covered, since these compounds are most concentrated in the peel of the apple (Wolfe, Wu and Liu 2003). In fact, whole apples have an average of 57 times more polyphenols than commercial apple juice (Hyson 2011; cf. Figure 1).
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| Figure 1: Phenols in whole apples vs. juices (Markowski. 2005) |
I know that some of you are juice-o-holoics, so in case you still insist on juicing, keep the pomace and throw away the juice, not the other way around ;-)
Apples can help with weight management and protect against cancer
In a very recent study, researchers from the University of Navarra in Spain sought to determine the mechanisms through which the beneficial effects of apple polyphenols act on diet-induced obesity (Boqué, et al. 2013). Overall, they found that apple polyphenols exerted potent anti-obesity and anti-diabetic effects through prevention of fat cell growth, decreased intestinal glucose uptake, and increased fat breakdown. These effects were observed at both the surface and genetic level. The researchers even conclude their study with the acknowledgement that apple polyphenols can act “as a promising functional food ingredient for the management of obesity and its metabolic complications”.
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| Figure 2: Vitamin & Mineral content of one large apple relative to RDA. Data based on USDA food database for 09003, Apples, raw, with skin (USDA. 2013) - left; Nutritional label of one raw apple with skin - right (skipthepie.org. 2013) |
Apples can do even more!
The antioxidants in apples have been shown to extend the average lifespan of fruit flies by 10% (American Chemical Society 2011). Granted the relevance to humans is debatable, but it’s interesting nonetheless. Apple polyphenols may even provide protection against some autoimmune diseases such as ulcerative colitis and Crohn’s disease (Federation of American Societies for Experimental Biology 2011). Another unique compound found in apple peels, ursolic acid, prevents muscle loss during illness and aging, and “animals given ursolic acid also became leaner and had lower blood levels of glucose, cholesterol and triglycerides” (Cell Press 2011).
And it doesn’t end there. In a review and analysis of apples and related compounds, Dianne Hyson (Hyson 2011) from the Department of Family and Consumer Sciences, California State University concluded that, There are current data suggesting that [apple polyphenols] might be linked to reduced risk of several forms of cancer, cardiovascular disease, and asthma. [Apple polyphenols] may also have beneficial effects on outcomes related to Alzheimer’s disease, cognitive decline of normal aging, diabetes, weight management, bone health, and gastrointestinal protection from drug injury.
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| Red Delicious is king, when it comes to its antioxidant power. |
This makes sense when you think back to “eating the rainbow” in fruits and vegetables, since the above study also found the antioxidants to be five times higher in the skin than the flesh of the apples, and Red Delicious apples are renowned for their seductive red coating. It’s also better to go organic with this one as organic apples have on average higher antioxidant capacity than their conventional counterparts (Stracke, et al. 2009). So if you ever needed more reasoning for heading down to farmer Joe…
Emotional Eating
Have your head in the clouds from choosing to eat that apple with lunch? I’m not surprised, given that recent research has shown that eating fruit and vegetables may promote emotional wellbeing (White, Horwath and Conner 2013). More specifically, “on days when people ate more fruits and vegetables, they reported feeling calmer, happier and more energetic than they normally did" (IANS 2013). Even just eating apples in everyday life has been shown to reduce hunger and elevate mood (Macht and Dettmer 2006). Eating more apples isn’t challenging either. Actually, it’s as simple as buying a new fruit bowl. People are more likely to eat apples when they are visible and easily accessible (Privitera and Creary 2012). So keep your fruits close, and your apples closer. Especially during stressful times, as you may find yourself a little less anxious (Hyson 2011).
Promise me! Never throw away the pomace, if you insist on juicing your apples, then keep the pomace in whatever the result may be. This is where all the good stuff is and this is what made the difference between a 5% reduction in type II diabetes risk for apple eaters and a 8% increase in type II diabetes risk for apple (and other) juice drinkers in a recent analysis of three prospective longitudinal cohort studies by Muraki et al. (2013).
Bottom line (by Adel): If you are not convinced of the benefits of apples (not Apple!), yet, you may want to have a parting look at a study that made a direct comparison between statins and apples with respect to their cardio- and stroke-protective effects in otherwise healthy adults over 50 years.The results of the model the scientists fed with data from previous studies are quite astonishing: With a assumed compliance of 70% compliance in the "an apple a day" arm of the study, the scientists except a reduction in vascular mortality of 12%. Now, allegedly thats based on the estimate that this would be the necessary consequence of the "apple-induced" reduction in low density lipoprotein... but alas, its better than the hilarious and obviously 100% irrelevant witch-hunt on apples and other "high fructose fruit items" *rofl* - I mean, I find it "lustig" (German word for "funny") that people believe that someone would develop diabetes & NAFLD from eating whole apples.
- American Chemical Society. Eating apples extends lifespan of test animals by 10 percent. March 8, 2011. http://www.sciencedaily.com/releases/2011/03/110302121702.htm (accessed May 13, 2013).
- —. Red Delicious, Northern Spy Apples Have Most Antioxidants, Chemists Find. May 23, 2005. http://www.sciencedaily.com/releases/2005/05/050523234141.htm (accessed May 16, 2013).
- Boqué, Noemi, et al. "Prevention of diet-induced obesity by apple polyphenols in Wistar rats through regulation of adipocyte gene expression and DNA methylation patterns." Molecular Nutrition & Food Research, 2013: [ePub ahead of print].
- Cell Press. Apple Ingredient Keeps Muscles Strong: Component of Apple Peels Found to Help Prevent Muscle Weakening in Mice. June 7, 2011. http://www.sciencedaily.com/releases/2011/06/110607131718.htm (accessed May 13, 2013).
- Chai, S C, S Hooshmand, R L Saadat, M E Payton, K Brummel-Smith, and B H Arjmandi. "Daily apple versus dried plum: impact on cardiovascular disease risk factors in postmenopausal women." J Acad Nutr Diet 112, no. 8 (2012): 1158-1168.
- Cornell University. An Apple Peel A Day Might Keep Cancer At Bay. June 3, 2007. http://www.sciencedaily.com/releases/2007/06/070601181005.htm (accessed May 13, 2013).
Federation of American Societies for Experimental Biology. Scientists discover anti-inflammatory polyphenols in apple peels. December 15, 2011. http://www.sciencedaily.com/releases/2011/11/111130100455.htm (accessed May 13, 2013). - Gerhauser, Clarissa. "Cancer Chemopreventive Potential of Apples, Apple Juice, and Apple Components." Planta Medica 74, no. 13 (2008): 1608-1624.
- Hyson, Dianne A. "A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health." Advances in Nutrition 2, no. 5 (2011): 408-420.
IANS. Eating fruits, vegetables linked to emotional well being. January 30, 2013. http://cooks.ndtv.com/article/show/eating-fruits-vegetables-linked-to-emotional-well-being-321793 (accessed May 16, 2013). - Macht, M, and D Dettmer. "Everyday mood and emotions after eating a chocolate bar or an apple." Appetite 46, no. 3 (2006): 332-336.
- Markowski, J., W. Plocharski, and M. Mieszczakowska. "Effect of cultivar and processing on phenolics and antioxidant activity of apple products." I International Symposium on Human Health Effects of Fruits and Vegetables 744. 2005.
- Muraki, Isao, et al. "Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies." BMJ: British Medical Journal 347 (2013).
- Nutritional Info: Raw Apple with skin. 2013. http://skipthepie.org/fruits-and-fruit-juices/apples-raw-with-skin/?weight=182 (accessed May 2, 2013).
- Ohio State University. An apple a day lowers level of blood chemical linked to hardening of the arteries, research suggests. October 2, 2012. http://www.sciencedaily.com/releases/2012/10/121002143220.htm (accessed May 13, 2013).
- Privitera, G J, and H E Creary. "Proximity and Visibility of Fruits and Vegetables Influence Intake in a Kitchen Setting Among College Students." Environment and Behavior, 2012.
Stracke, B A, C E Rüfer, F P Weibel, A Bub, and B Watzl. "Three-year comparison of the polyphenol contents and antioxidant capacities in organically and conventionally produced apples ( Malus domestica Bork. Cultivar Golden Delicious)." J Agric Food Chem 57, no. 11 (2009): 4598-4605. - U.S. Department of Agriculture. "USDA National Nutrient Database for Standard Reference, Release 26." 2013.
- van der Sluis, A A, M Dekker, A de Jager, and W M Jongen. "Activity and concentration of polyphenolic antioxidants in apple: effect of cultivar, harvest year, and storage conditions." J Agric Food Chem 49, no. 8 (2001): 3606-3613.
- Weichselbaum, E, L Wyness, and S Stanner. "Apple polyphenols and cardiovascular disease – a review of the evidence." Nutrition Bulletin 35, no. 2 (2010): 92-101.
- White, Bonnie A, Caroline C Horwath, and Tamlin S Conner. "Many apples a day keep the blues away – Daily experiences of negative and positive affect and food consumption in young adults." British Journal of Health Psychology, January 2013.
- Wolfe, Kelly, Xianzhong Wu, and Rui Hai Liu. "Antioxidant Activity of Apple Peels." J. Agric. Food Chem 51, no. 3 (2003): 609-614.
Vegan And Gluten Free Antipasto Salad The Perfect Start To A Holiday Dinner
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| Everyone loves antipasto salad- A real holiday pleaser! Follow Foods For Long Life on Facebook. Preview Health Begins in the Kitchen. Follow me on Pinterest. |
Antipasto Salad
You know its Thanksgiving, Christmas, or Easter when my cousins all post pictures of their gorgeous antipastos. But this year, Im leaning towards an antipasto salad. Whats the difference you might ask? Well, an antipasto is usually a large platter with ingredients such as olives, artichoke hearts, roasted red peppers, etc., all laid out in a beautiful and creative fashion. If youre not vegan, youll see provolone, bocconcini (small mozzarella balls) or chunks of salami on the platter as well. An antipasto salad has many of the same components but also has more raw salad ingredients such as cucumber, romaine lettuce, raw onions, cherry tomatoes, bell peppers, and more, in a Italian dressing. I find the antipasto salad a little easier to serve and you dont have your guests picking out their favorite ingredients :-)
So for those of you coming to my Thanksgiving feast this year, expect to see a huge platter of this delicious vegan and gluten free antipasto salad!
Feel free to substitute your favorite fresh salad or olive bar ingredients for the ones listed in this recipe. Or just add more ingredients. At dinner last night, while consuming (and testing!) an entire platter of this salad, my husband mentioned that I left out radishes, his favorite. So we quickly cut up a bunch of them and threw them on! So if I left out something you love, please dont hesitate to make modifications.
Box Beans - A Healthy Alternative to Most Canned Beans
My fathers favorite antipasto ingredient was garbanzo beans. Even though he is no longer with us, I always include garbanzos in my holiday salad to make me feel like hes at the table.
When shopping for garbanzos this week, I was very excited to discover that Whole Foods now sells them and other beans in little boxes that are BPA free! BPA, or bisphenol-A, is an industrial chemical that is commonly found in the lining of cans. Beans are one of the only things that I still buy in cans so it is worrisome. There are companies, like Eden Foods, that make cans without a BPA lining but these companies are few and far between. BPA is an endocrine disruptor because it mimics the bodys hormones and is linked to an increased risk of infertility, obesity, breast and other cancers. So if you can find these cute boxes of BPA-free beans, they are a better choice than canned beans that have BPA linings.
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| Whole Foods sells beans in boxes. A great option when trying to avoid BPA linings in canned goods. |
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Antipasto Salad
Vegan and Gluten Free
[makes 8 servings]
3 tablespoons extra virgin olive or cold-pressed hemp oil (or a mixture of both)
1 1/2 tablespoons freshly squeezed lemon juice
1 1/2 tablespoons balsamic or red wine vinegar
1 large clove pressed or finely minced garlic
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup sliced red onions
1 cup halved cherry tomatoes
1 cup peeled, halved and sliced English cucumbers
1 cup seeded and sliced red bell pepper
1/4 to 1/2 cup mixed, pitted marinated olives
1/2 cup marinated artichoke hearts
1/2 cup marinated button mushrooms
1 1/2 cups cooked garbanzo beans (15 oz can or 13 oz box)
1 large head of romaine lettuce, cleaned and chopped
Mix the oil, lemon juice, vinegar, garlic, salt, and pepper in a large bowl and whisk until combined. Stir in the onions and let them marinate while you are preparing the remaining ingredients.
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| Let the onions marinate in the dressing while you prepare the remaining ingredients. |
Add the remaining ingredients and toss until well combined.
Spoon onto a large, shallow platter and serve.
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| A large shallow platter makes a nicer presentation than a tall salad bowl. |
Check out other healthy and delicious vegan and gluten-free Thanksgiving and holiday favorites.
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