Sneaky Tofu

Fall Favorites

2011-10-02T11:44:00.002-04:00

First of all, I would like to show you all the crazy phenomenon that is my yard right now. We have had some nasty, rainy, gloomy weather for about a week straight and my yard is now a field of mushrooms. I've never seen anything like it. At first I thought our house was sitting on something really weird and gross but then I heard on the radio that the mushrooms are everywhere. I took the time to look around and they are - in fact - everywhere; so now I don't feel so bad.

I've never seen mushrooms grow like this before! But they spring up within a day or two and so I'm out pulling them by hand (yuck!) three times a week so the dogs don't eat them. Luckily the dogs only seem to like things they can actually play with like sticks or squirrels , so the mushrooms don't seem to interest them but I'm not going to take chances.

This is the neighbor's yard and they have just as many so I don't feel like I'm the only one with a rotting yard. I did find out that my mushrooms are growing off the roots of a dead tree stump so until we get that removed, the yard dries up or it freezes, we have a mushroom farm.

Now to the fun fall things. First up: Butternut squash. It comes around every fall and you either love it, hate it, or don't know what to do with it.

It's pretty easy, inexpensive and makes a unique side dish. If you're unfamiliar with it, butternut squash is firm until cooked (think: potato) and has a slightly sweet but mild taste.

All you have to do is cut in in half, and bake at 400 degrees for 45 to 60 minutes. Once it's cool enough to touch, peel it and gut it out (the round part has seeds like a pumpkin).

You can serve it in slices, or mashed up. It's really good with a little butter and cinnamon and a few roasted nuts if you're feeling adventurous. Pureed it makes a great thick soup for a chilly day.

I have a second food culprit for today. It is the signature of fall for many people: the pumpkin spice latte, "pumpkin pie in a cup". A Starbucks 12 oz Pumpkin Spice Latte has 300 calories, and 38 grams of sugar. Not to mention the artificial flavorings and modified food products used for the pumpkin sauce, it all just seemed a little less appetizing (ingredients listed here; pumpkin, ironically, is not an ingredient). Not to mention the $4+ it costs for a single drink when you can make it at home for about $.90 or about $.60 if you don't use organic. (Yes, I did the math!)

There are a ton of recipes for similar drinks out there and it really comes down to taste. Some people like it sweeter, some people like it spicier, some people like it more pumpkin-y. Here's one I've used for the past few days so modify it to your heart's content!

What You Need:

Canned pure pumpkin (not pumpkin pie filling)
Milk product of choice
Sweetener of choice (sugar, agave nectar, stevia, honey)
Cinnamon, Pumpkin Pie Spice, Nutmeg, Allspice (or any combination of similar spices)
1/2 tsp vanilla extract
2 oz espresso or 4 oz strong regular coffee

What To Do:

In a saucepan heat 6 oz of water if you're using espresso or 4 oz water if you're using coffee. Bring to a boil.
Add 1/4 cup pumpkin puree and stir until dissolved.
Add 1-2 tbsp of sweetener to taste (obviously less if you're using stevia, use your judgement).
Add vanilla and your spices to taste. I don't measure anything but it's probably 1/4 tsp each of cinnamon, pumpkin pie spice and nutmeg and just a sprinkle of allspice. Clove would probably be good here too, I'd just keep adding them and tasting it until it's where you want it.
Once the spices are dissolved, add 1 cup of your favorite milk product. I like unsweetened organic soy.
Reduce the heat and add your coffee/espresso.
Here is where I finish but it does not yield a frothy latte. You can toss the whole thing in a blender to froth it up, or give it a few stirs with a handheld milk frother. Top with whipped cream and spices if you like and enjoy!

Put the extra pumpkin in a container and store it in the fridge to use the rest of the week. Or use it for yummy pumpkin muffins or pumpkin bread!

Sometimes You Just Need a Quick Fix

2011-09-14T19:51:00.003-04:00

I try to keep a few frozen or quick-cook meals on hand for lazy days or days when I'm in a hurry. Usually this consists of a quick cook rice/vegetable dish or stir fry vegetables. I found this lurking around the freezer and decided it was time to use it up.

This is a red/white quinoa blend with vegetable melange and it's prepared so it's just heat and serve (yay!). I liked this because even though it wasn't organic it was preservative free so I don't fee like I'm sacrificing quality for convenience.

While it was heating (on the stove because we don't have a microwave), I chopped up some onion and cucumber. When it was warm, I added the onion and cucumber and... I ate it.

In Hubby's I added half a can of tuna to give his bodybuilding muscles and bottomless stomach an edge.

All tuna is not created equal, however. As worldwide fish consumption is rising, fish are becoming endangered and irresponsibly farmed in response.

Bluefin tuna is considered critically endangered - but you won't find it canned. It's typically used in restaurants and sushi. Yellowfin is available in a can, is not endangered, and is relatively low in mercury content.

Mercury comes from industrial pollution and the runoff ends up in fish. The bigger the fish, the more potential it has to contain dangerous levels of mercury simply because: big fish eat a lot fo smaller, mercury-containing fish. This is called bioaccumulation and it happens with all poisons, in all food chains. The same thing happens to your body when you eat pesticide-laden fruits and vegetables; those pesticides build up in your body. Hopefully nobody wants to eat you.

Tuna is relatively safe in the mercury department but purchasing "light" skipjack or yellowfin tuna instead of "white" albacore tuna, will be the safest bet.

It's important to read labels and packaging. BPA is commonly used to coat the inside of aluminum cans. Over time, this can leach nasty cancer-causing chemicals into your food. It's also important to find tuna that is line caught or troll caught as opposed to net caught. These are the most sustainable options according to the Monterey Bay Aquarium’s Seafood Watch Program, with the blue certified sustainable seafood label.

So, sometimes healthy and quick meals are delicious, as long as you read labels and packaging at the store.

More info on healthy, sustainable fish here and here.

On a completely different topic: my blog now has a twitter account! You can follow me (@SneakyTofu) and I'll follow you back. I'm posting more day-to-day stuff on there, food, activities, workout stuff, cool finds... it should be a good time.

(Sausage) Rotini with Lentils

2011-09-13T19:25:00.002-04:00

This recipe is quick (20 mins!) and delicious so get ready for happy bellies.

Sausage Rotini with lentils

You will need:

Rotini Pasta
Your choice of Sausage
Dried Lentils
Onions
Garlic
Black Pepper
Basil
Chopped Mint

Optional:

Basil Pesto
Capers

What to do:

Boil 2 pots of water: one for lentils and one for pasta.
Add the lentils and reduce heat to simmer. While you're waiting you can chop up some fresh onion.
About 10 minutes later, add pasta to the other pot of boiling water.
Slice up the sausage and cook in a skillet with the onions and garlic for a few minutes each side. There is no need for oil here because the sausage has so much.
As soon as the pasta is done (or 20 minutes after you've added the lentils), you're set to serve.
Sprinkle with Black pepper, basil, and mint. If you'd like, a tablespoon each of pesto and capers make a tasty addition.

Rotini sans sausage

No, it doesn't have to be rotini pasta but thats what we had and it looks so pretty. The sausage we used was from TJ's... Eric said it was "very good" and that actually says a lot.

I know pesto was used in the artichokes but we have a jar in the fridge so it might be in everything for a while. I can't think of anyone who would complain about that, though...

Rotini with sausage, lentils, capers, and... taco meat.

I usually only make enough for 1-1.5 "helpings" per person but Hubby's been working out twice a day for the past couple weeks and apparently one helping wasn't gonna cut it - so he improvised with leftover taco chicken from the other night. Not my first choice but I guess I'm lucky he'll eat just about anything.

Roast, Potatoes and Artichoke

2011-09-13T11:02:00.001-04:00

While grocery shopping last week, my husband picked out a pre-seasoned, pre-marinated roast (grass-fed, no antibiotics, minimally processed... all the good stuff) and I decided to put it in the crock pot yesterday with some potatoes.

When most people have roast and potatoes... that's the meal: roast and potatoes. What happens when you don't want roast? Just potatoes for dinner? That doesn't sound right! So began my search for something I could throw in the crock pot that would be just as delicious and veggie friendly. Lo and behold: artichokes.

Artichokes have become one of my favorite foods; they're versatile, nutritious, and (as I found out yesterday) can cook all day and not turn into a giant pile of mush.

Since the roast was already seasoned I didn't do a thing to it I just tossed it in the crock pot with about a cup of water. I washed and quartered about 6 red potatoes and threw them in with it.

This recipe is mostly about the artichokes, and if you've never had them: I suggest you try this tonight.

You will need:

a few whole artichokes (2-4)
olive oil
pesto
minced garlic
salt
pepper

Roast, potatoes, and artichoke

What to do:

Wash the artichokes and cut off most of the stem, leaving 1/2 to 1 inch.
Cut off the top inch of the leafy part.
Take a kitchen scissors, clean regular scissors or small knife and cut of the prickly tips of the remaining leaves. I wish I would have taken a picture of this part. It's just prettier and more pleasant to eat if you're not getting stabbed by your food.
Pull the leaves outward to spread them apart.
Between the leaves, spread a little pesto and/or minced garlic.
Place them stem-side down in the crock pot.
Drizzle with olive oil, and sprinkle with salt and pepper.
Cook entire contents on high for 3-4 hours or on low for 6-8 hours.

Artichoke, potatoes, and hummus

To eat:
How in the world to you eat artichoke?

Pull the leaves off one at a time and bite down.
Use your teeth to drag the "meaty" flesh off the inside and discard the tough leaf.
Since these are seasoned they're great plain but I like to dip them in some tzatziki sauce or hummus.

Tzatziki is a greek sauce commonly served on gyros and sometimes better known in America as cucumber-dill sauce. I might have to do a post on that all on its own - it's amazing.

I don't know why I haven't posted any pictures of the babies (dogs) on here! My camera is full of them. I thought this was too funny not to share.

While I was cutting the potatoes yesterday, one piece fell on the floor. The puppy who will eat anything ran in and snatched it up. 10 minutes later I hear her playing in the other room. I hear her throwing things and jumping all over: she frequently plays fetch by herself with her toys.

I go check on her and she's playing with the potato! She'd throw it and tackle it, and toss it in the air and try to catch it. I had to take a picture to share.

Black Bean Quinoa Burgers

2011-09-06T19:29:00.000-04:00

Yesterday at the grocery store, my husband bought a pound of ground beef. I asked him if he wanted burgers for dinner tonight and he said, "You don't eat hamburgers so why would you make them for dinner?"

Hamburgers for him, black bean quinoa burgers for me.

Quinoa (pronounced KEEN-wah) is a seed that can be cooked up and eaten like rice. It is a complete protein, something rarely found in the plant world. It is a good source of fiber and other nutrients, too, so it makes a filling side (or staple) to any meal.

You will need:

1 cup prepared black beans
1 cup prepared quinoa
5-6 saltine crackers

1 teaspoon each:

garlic powder
season salt
black pepper
cumin
chili powder

What to do:

Put the beans, quinoa, and crackers in a blender or food processor. Blend until well mixed and fairly smooth, you don't want big cracker chunks in your burgers.
Add seasonings and pulse until mixed.
Form the mixture into four patties and either cook them on the stovetop or grill for about 2 minutes each side, or bake at 350 degrees for 20 minutes, until firm.

Want real meat? Substitute the black beans/quinoa for ground beef, chicken or turkey; everyone's happy. You could also combine the meat and the bean mixture to stretch the recipe out for a larger crowd and add some extra fiber and nutrients to the table.

I made four patties each of these to freeze so we have something quick to fix up on lazy days. My lazy self will thank my proactive self later.

Back to Cooking!

2011-09-05T19:18:00.000-04:00

So our roadtrip eating adventure was not as exciting as I had planned. We snacked during the day and usually ate a sub sandwich late in the afternoon. It was all delicious but not very noteworthy.

This, however, was an awesome trail mix I picked up at a truck stop in California and thought it was worth mentioning. It was a house mix of raw pumpkin seeds, raw sunflower seeds, dried cranberries, raisins, peanuts, and I don't remember what else. I was impressed with it and had to share.

Back to reality! We are home, unpacked and ready to start cooking again (YAY) so I am posting our first home cooked meal in the new house.

I did something simple since we don't have a ton of staples that one acquires over time. Here I present: Kung Pao chicken stir fry over noodles.

You will need:

Oil
Noodles
Stir-fry vegetables
Chicken
Eggs (optional)
Seasoning packet (Kung Pao)

What to do:

Boil water in a pot for the noodles.
Heat skillet or grill and add fresh chicken breast, season to taste.
In a skillet, heat oil (I used sesame for the first time). Once hot, crack eggs one a a time and scramble briefly.
Add noodles to boiling water.
Add fresh or frozen veggies, cook until heated through and egg is completely cooked.
Mix sauce according to directions.
Serve noodles topped with veggies, chicken, and sauce.

We now live 2 minutes from a Trader Joe's and I am in love with that place! The vegetables I used were a fresh mix from there and fresh trumps frozen any day of the week.

It's late in the season for starting a garden but hopefully next year many of these veggies will be home-grown. Until then, it will probably be TJ's veggies and meat.

We also do not have a microwave at the moment (I would like to postpone it for as long as I can) so some recipes might involve doing things the "long way" so if you want to zap stuff go for it, I will make note of shortcuts if I catch them.

Hope you all enjoyed your summer! Thanks for reading!

Road Trip

2011-07-24T12:41:00.000-04:00

As many of you know (and many more of you don't) we are in the process of moving out of state. Tomorrow we are driving 10 hours to sign for our house, and from there we are taking a two-week long road trip around the U.S. to see our families. It's hard to eat well while you're on the road so I plan on posting meals we eat throughout the trip, trying to find the best option at the time.

Today I wanted to post a little about the snacks we're bringing with us. We have found that on travel days, it's easier to bring snacks and water with us to eat during the day and then settle for one real "meal" usually at lunch/dinner time. This seems to save time, money, and our sanity.

For tomorrow we have packed unsalted peanuts, organic fuji apples, trail mix, roasted soynuts, and cliff bars. The nuts keep us full with protein, fat, and fiber. The apples are sweet, juicy and refreshing. The trail mix is more of a treat- I love the sweet & salty combination, and the soynuts are protein packed with a lightly salted crunch.

Cliff bars are a decent snack/meal replacement when you know you're not going to be eating for a while or you need an energy boost. They're 70% organic, non GMO, and have 10-12 grams of protein per bar. They tend to have quite a bit of sugar, but if the rest of your day isn't too sugar-y it's not a problem.

We also like to keep water bobbles with us in the car. If you haven't discovered these yet: get excited. It's a refillable water bottle with a built in filter. You can refill it anywhere (home tap, restaurant, gas station) and it tastes great! The filter lasts for up to 300 refills and then it can be replaced. The only thing I'm not crazy about is the sport-style cap, so I don't drink out of it all the time but for road trips it rocks! You can find them at many sports stores, department stores, and target. You can also order them in different sizes directly from waterbobble.com.

Wish us luck and I'll try to post as many creative road trip meals as I can.

Appetizers For Any Crowd

2011-07-08T17:05:00.000-04:00

What do you do when you want to eat healthy but your friends and family don't share your enthusiasm? You can persuade them that healthy doesn't mean boring by bringing some tasty treats!

First off: Stuffed Mushrooms

You Will Need:

Medium sized portabella mushrooms
Salsa
Diced olives, bell pepper, and onion
Black beans
Cheese

What To Do:

Wash and hollow out the mushrooms and place on a baking sheet
Fill with salsa, olives, bell pepper, onions and beans
Sprinkle with cheese
Place under a medium broiler for about 5 minutes

If you look closely you'll see the mushrooms on the right are vegan (made with Daiya mozzarella style shreds) and the mushrooms on the left are made with regular cheese. You can stuff these with any combination of things that would taste amazing. Feta, tomato and spinach is good with seasoning or you could do them like mini pizzas with tomato sauce and toppings. The possibilities are endless!

Second: Spinach Rolls

My mom used to make a variation of these for gatherings and everyone loved them. They're still one of my favorite snacks.

You Will Need:

Tortillas
Hummus
Spinach
Toothpicks
Lunch meat (optional)

What To Do:

Spread a tablespoon or two of hummus over the tortilla in an even layer; not too thick or it will get messy. I used tomato basil tortillas and roasted red pepper hummus for extra flavor.
Layer the tortilla with spinach, again: not too much.
If you'd like, place a few pieces of lunch meat on top. If you're skipping the meat, double up on spinach.
Carefully roll the tortilla away from you, making it as tight as possible. It helps if you only put the toppings on 3/4 the tortilla so they don't fall out when you roll it up.
Insert toothpicks to hold the roll together, about 1 inch apart.
Carefully cut between the toothpicks, and serve.

Rolling these up is really difficult so it might take a few tries. Once you get the hang of it they're actually pretty - and of course delicious!

Almond Joy Muffins

2011-07-05T10:29:00.002-04:00

Everyone knows (or should know) that muffins are not an innocent breakfast food. It is exactly the same as eating cake for breakfast and about as nutritiously sound. Hidden underneath that fruit and nut "healthy" appearance is usually tons of empty carbs and fat. Sometimes we just want cake for breakfast so here's a quick easy out-of-the-ordinary and more nutritious muffin.

What You Need:

1/4 cup unsweetened applesauce
1 cup whole wheat flour
1 cup steel cut oats ("Old fashioned")
1/2 cup organic cane sugar (or substitute)
1 egg (or: 2 egg whites, 1/4 cup egg beaters, 1 tablespoon powdered egg replacement)
1/4 teaspoon fine sea salt
2 teaspoons baking powder
1 cup organic milk (or soy, rice, almond)
1 teaspoon vanilla extract
1/4 cup shredded coconut (or 1/2 teaspoon coconut extract)
1/4 cup slivered almonds (or 1/2 teaspoon almond extract)
1/4 cup semi sweet chocolate chips

What To Do:

Preheat oven to 375.
Combine flour, oats, sugar, baking powder, and salt. Mix well.
In a separate bowl mix applesauce, egg, milk, vanilla, and other extracts if you're using them.
Stir the liquid mixture into the dry mixture.
Add chocolate chips and coconut/almonds if you're using them.
Either grease the pan or use muffin liners and spoon mixture evenly into muffin tin.
Bake for 17 to 20 minutes, until a toothpick inserted into the muffin comes out clean.

Please note that these will not rise up to be gigantic topped muffins you're used to. The whole wheat flour and oatmeal make them less fluffy and more dense. If you need fluffy muffins you can use half white flour, half wheat and use quick cooking oats instead of steel cut.

These muffins are way better than your average muffin because they are not only tasty but using whole grains and skipping the oil helps pack in a good amount of protein, fiber, and nutrients so you won't be hungry or tired an hour after you eat.

Slow cooker black bean chicken

2011-06-12T12:15:00.000-04:00

So I've fallen behind again but I just figured out an easier way to post from my phone so hopefully I'll be less lazy about it. I take pictures of almost everything I make, planning to write about it later but then I get too lazy to upload the photos or write about it and a few days go by and I forget what I even made!

This is my first attempt at a mobile post so forgive the 2 megapixel pictures.

For whatever reason we've been craving mexican food so today I'm doing a really easy slow cooker recipe.

You will need:
•1 cup black beans
•1 cup brown or wild rice
•1 lb chicken breast
•1 cup salsa
•seasonings of choice (taco seasoning, garlic, etc.)
Optional: cheese, avocados, eggplant

What to do:

1. Place the chicken, rice, and beans in the crock pot or dutch oven. Add enough water for the beans and rice as described on their labels.
2. Pour the salsa and seasonings of choice on top of the chicken.
3. Cook for 6-8 hours on low or 4-5 hours on high.
4. When serving, dish out hot contents and top with additional salsa, avocado slices, or cheese.
5. For an all-veggie option, use eggplant instead of chicken. The beans are a good source of protein.
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Vegetarian Beef Stew

2011-06-10T17:26:00.000-04:00

Is that an oxymoron? Why yes it is! After the vegetarian experiment, I decided to continue with it and my husband decided he couldn't give up all meat all the time. So what happens now? A lot of creative recipes.

Beef stew was a favorite of mine growing up bust mostly because I LOVE cooked carrots and despised anything with ground beef. This week, hubby requested beef stew because he had picked up some nice meat at the farmer's market - free range, grass fed, hormone and antibiotic free - and we needed to use it even if it was 100 degrees outside.

What does a new vegetarian who loves beef stew do?? She finds a replacement!

What You Need:

Packaged stew meat or chuck roast cut into pieces
Vegetables of choice (carrots, peas, potatoes, radishes, eggplant, etc.)
Edamame (soybeans)
Low-sodium broth
Package beef stew seasoning

What You Do:

Place all the ingredients in a slow cooker or crock pot with 1-2 cups low sodium broth
Mix the packet of beef stew seasoning with water according to package directions and add to crock pot, saving about 1/4 cup for edamame, if desired
Cook on low for 6-8 hours or high for 4 hours.
Heat a small amount of stew seasoning mix (or broth) in a separate pan and add shelled edamame. Cook on low for about 20 minutes to heat through and infuse flavor.
When serving: for regular beef stew, dish up from the slow cooker. When serving for non-beef stew, avoid the meat and add 1/4 cup cooked edamame instead.

Note: You could use any veggie-friendly protein in lieu of meat but the edamame worked well with the vegetable medley we already had going. The beef stew seasoning mix we used also contained beef fat but I was OK with it since it tasted like the stew I loved growing up.

The Skinny on Fat

2011-04-28T10:42:00.003-04:00

Along with many other things in the American diet, I think we need to reevaluate the role fat plays in our lives. It came to my attention yesterday when I heard a girl comment on how disgusting her friend’s protein shake was because he added peanut butter to it. I could understand if you didn’t like peanut butter, but she said it had too much fat.

She commented on how high in calories it was because of the peanut butter. He responded with the fact that he wasn’t worried about the calories because they were healthy calories and he had run 8.5 miles that morning. I silently agreed with the man, and laughed to myself as the girl went on about how high in fat and oil the peanut butter was. I finally said: but it’s good fat. She replied: it’s still fat. So today I would like to present to you the skinny on fat.

I read somewhere that, "eating fat does not turn into fat in your body the same way that eating brains will not make you smarter." It sounds pretty simple since most people wouldn't eat brains, but why does fat get that bad rap?

All fats are not created equal. Just like carbs, there are beneficial fats and detrimental fats. In general, “bad” fats are the ones you find in processed foods: french fries, candy bars, ice cream, etc. “Good” fats are the ones you’ll find in pure, natural foods: nuts, pure nut and plant oils, fish, and vegetables like avocados and olives. Pretty simple, right?

Healthy fats benefit you. Unsaturated (monounsaturated and polyunsaturated) fats and Omega-3 fats provide great benefits to your body. They help regulate your blood sugar, improve your mood and cognitive function, protect your joints and nourish your skin. It has been proven that two servings of fatty nuts can alleviate mild depression. Most of these are best eaten raw, though. Even oils commonly used for cooking such as olive and canola are no longer beneficial once exposed to heat. These work best at low heat or when used as a salad dressing.

Eliminate trans fats and saturated fats. Things that are processed, pre packaged or deep fried usually contain one or both of these types of fat. If you're worried about the fat from adding some avocado to your burrito, you might want to worry more about the lard in the tortilla. High fat meat and dairy also fall into these categories.

Read labels: anything “hydrogenated” is not going to benefit you. This process takes fats and infuses them with hydrogen to make them more shelf stable. This process makes the products difficult to digest triggering an array of problems from heart disease to cancer. The maximum daily amount of trans fats anyone should consume is 2 grams, but the FDA only requires labeling if the product contains more than .5 grams per serving. Considering this, a person could consume 4 servings of things claiming to have “0 grams trans fat per serving” and reach or exceed the healthy limit without knowing it. This is why it is so important to read the ingredients on packaged foods. If it has no package (i.e. fresh produce, nuts, beans, etc.) it’s probably free of bad fats.

Pair fats with carbs. WHAT!?!? No, we’re not talking donuts, here. We’re talking fruits, vegetables and whole grains - duh! Simple sugars are absorbed into the bloodstream very quickly, but pairing a simple sugar (like fruit) with a healthy fat (like nuts) lowers the glycemic index of the food helping your body absorb it more slowly and providing you with a steady stream of energy for longer. So add some peanut butter to your protein shake, all fats are not created equal.

More information on good vs. bad fats.

Day 31

2011-04-22T22:01:00.000-04:00

Our days of vegetarianism are officially over but we did learn a few things in the process. At home it wasn't a big deal at all but eating out was a hassle. That is good in a way because it prevented us from going out too much. We decided we might continue to eat a few vegetarian meals per week and when we do eat meat, continue to make vegetables the focus instead of the other way around.

Here is a picture of our last veggie meal of the month: green salad with fresh tomatoes, onion, and bell pepper with lentils, barbecue tofu and feta cheese. YUM! I was sad to realize the dishwasher had not been run so we had to toss the pretty meal in a bowl. Oh well it was still delicious.

Bed Snack

2011-04-19T11:00:00.004-04:00

This recipe was one my parents used to make when I was growing up. It's so simple and tasty I just had to share it.

When I was little, my parents would read a book to my brother, my sister and me while we ate a snack before bed. This snack we admirably named "Bed Snack" was made for us once in a while and was always our favorite.

All you'll need:

Regular sized marshmallows
Crackers

My parents made them with plain old saltines but I wouldn't pass up the chance to incorporate a few more whole grains so I used kashi 7 grain crackers. The whole grains help to lower the glycemic index since marshmallows have an alarming amount of sugar in them. The package I bought listed a serving as 4 mallows with each serving having 19 grams of sugar! Topping a carby cracker with a gooey mound of sugar probably isn't the best idea before bed so this might make a better mid-afternoon snack... especially if you're feeding it to your children.

What to do:

Preheat the oven to about 300
Lay out the crackers on a cookie sheet or pizza pan and top each cracker with a marshmallow. Be sure to center the mallow because they puff up in the oven and if it slides off you'll have a gooey mess.
Bake until the marshmallows are puffed up and light golden brown on top - about 5 minutes.
Remove and allow to cool before eating.

This is an easy one for the kids to help with (not putting them in or taking them out of the oven, of course) and they will love watching the marshmallows grow as they cook. People of all ages love a good sweet, salty, crunchy, melty treat once in a while!

Sandwiches

2011-04-10T11:50:00.000-04:00

Update on the vegetarian experiment: still going strong.

We have learned that America is less-than accommodating to non-carnivores. After attending a party for my husband's work, a friend's baby shower, and dining out a few times; we've had a hard time avoiding meat in public. The restaurants we've been to have maybe maybe an item or two without meat. On the other hand, we found some pleasant surprises in some places! Before this challenge, I would have assumed that if you didn't eat meat you wouldn't go to a burger joint or a steakhouse. Recently I realized that just because you don't eat meat doesn't mean your friends are that way too! People go out just to be social, so why exclude anyone??

Buffalo Wild Wings has a boca burger on their menu and you can substitute a black bean burger for the meat on any of their signature burgers. Who knew??

Panera Bread has a satisfying hummus and vegetable sandwich.

Moe's Southwest Grill has a tofu option as well as gluten free and low cal menu choices. Even if you're ordering their "regular" items, they serve grass-fed, hormone free meats and fresh vegetables - even their cheese is organic!

You can find a listing of more vegetarian-friendly restaurants in your area and around the world here.

Now to tackle another problem we've had with this challenge: sandwiches. Dinner hasn't really been a problem, other than some new recipes we tried that were a total flop and were not worth posting. Lunch on the other hand has been difficult. We eat a lot of sandwiches. I stopped buying lunch meat over a year ago because I felt the nitrates weren't worth the price. When my hubby came back from deployment we started buying it again so he could have sandwiches for lunch. This experiment has forced us to open our minds to new sandwich combinations and I would love to share some.

Today I had a variation of a Caprese salad on a sandwich. We were out of hummus (my new go-to sandwich staple) but we had some left over vegan mozzarella which is surprisingly delicious! Thus, my caprese sandwich was created.

You will need:

Bread
Mozzarella
Tomatoes
Basil

Optional:

Salt
Pepper
Garlic
Onion
Balsamic Vinegar
Other spices that suit your fancy

I lightly toasted 2 slices of Ezekiel bread, then sprinkled a little vegan mozzarella on top with some garlic powder and basil then melted in the microwave for 20 seconds or so. This "cheese" gets really gooey when it melts. Then I added some sliced onion, tomato and green peppers we had left over from pizza the other night to one side of the bread. Top with the second slice and voila!

This cheese I bought at the health food store to make pizza with is by Daiya. We haven't been avoiding dairy really but the amount of cheese thats on a pizza sometimes causes stomach cramps but this stuff is fantastic! It's gross fresh out of the bag but it takes on a wonderful taste and texture when melted - perfect for pizza! I took a picture of it but my camera's dead so I'll have to post it later.

The full list ingredients for the "cheese" is as follows: filtered water, tapioca and/or arrowroot flours, non-GMO expeller pressed canola and /or non-GMO expeller pressed safflower oil, coconut oil, pea protein, salt, vegan natural flavors, inactive yeast, vegetable glycerin, xanthan gum, citric acid (for flavor), titanium dioxide (a naturally occurring mineral).

More sandwich creations soon to come. Enjoy!

Let's Get Crunchy...

2011-03-27T22:21:00.002-04:00

Many people are aware these days of the potential toxicity of household products. We work to reduce the toxins we are aware of in our food and in our cleaning supplies but what about... deodorant??

Commercial deodorant / antiperspirant does two things: prevents odor and moisture. Sweat is a natural process of cleansing the body, it doesn't actually smell. Foul body odor is created when the moisture reacts with bacteria on the skin. Many scented deodorants (like other fragranced items) don't eliminate the odor but simply overpower it. People like the feeling of staying "dry" because they associate sweat with stench. If there are toxins in your body they will come out through your pores and it will probably smell. If a person consumes adequate amounts of water throughout the day and limits the bacteria causing "junk" they ingest the sweat will be odorless.

Aluminum is the targeted ingredient in many antiperspirants because it has been linked to skin allergies, cancer and alzheimer's disease along with other ailments. Preventing the release of sweat can cause a buildup of sebum inside the sweat gland resulting in a painful and unsightly cyst. The yellow stains in the pits of your white shirts are not from sweat but from the reaction of the sweat with the antiperspirant.

Another common but known dangerous branch of ingredients called parabens are widely used in cosmetics to increase shelf life. Nobody wants to smell bad, and when the thought of giving up deodorant is mentioned certain images come to mind; it doesn't have to be like that.

You can make a powerful yet gentle deodorant with ingredients from your kitchen. If the ingredients are safe to eat, you can bet they won't increase your risk of cancer or degenerative diseases.

You will need:

Coconut Oil (found in the baking aisle of most grocery stores)
Cornstarch
Baking Soda
Fine ground salt (optional)
Essential oils (optional)
A container to put it in

To Prepare:

Start by measuring out the coconut oil (CO). You will need different amounts depending on the size of the container you are working with. I'd start with 1-2 Tablespoons.

Coconut oil is used because it is an easily accessible plant based oil that is solid at room temperature. It is very gentle and moisturizing on the skin. Side note: also great for cooking at high temperatures and is full of healthy fats!

Coconut oil with baking soda and cornstarch added

Heat the CO in the microwave for 15 - 30 seconds until softened. It doesn't have to be completely melted. Add equal amounts of both cornstarch and baking soda i.e. if you used 1 Tbsp CO use 1 Tbsp each of baking soda and cornstarch.

Baking soda works as a natural deodorizer while cornstarch absorbs moisture. This will not keep you 100% dry, however, I have found it works much better than the "natural" deodorants I have tried.

If you'd like to add a little salt at this point you can add about 1/2 tsp per 1 Tbsp of the other ingredients. Too much will be too drying and it will have a grainy feel. You can stop the process here if you prefer an unscented deodorant. Most likely you won't stink, but you won't smell nice either.

Salt is also a natural deodorizer, it helps absorb moisture and has antibacterial properties - further neutralizing odor.

After the dry ingredients are well mixed with the CO you can add a few drops of pure essential oil. I like to start with a drop or two of tea tree, peppermint, and lavender because of their soothing scent and antimicrobial and antibacterial properties. Remember: if there's no bacteria, there's no stink.

You only need a few drops! I use about 2 drops of each oil because they are very powerful and too much can sting or irritate your skin.

Voila! Let the mixture cool to room temperature and its ready to use. This 2 oz container lasts me about 2 months. I apply a small amount with my fingers after I shower and I'm good. I haven't timed the longest it has worked for me but I'd say at least 12 hours.

I put it to the test a few weeks ago when I sat at an outdoor tennis match in the Florida heat and humidity; I was sweating like crazy and was sure the deodorant wouldn't hold up but it did. I was definitely hooked after that.

It even helps soothe razor burn and irritation so there's no reason not to try it. It melts quickly in the heat and becomes very solid in the cold but neither affects its effectiveness. You can always move it from fridge to microwave to find what works best for you.

More information on aluminum, sweat, and deodorant can be found here and here.

Warm Lentil Salad

2011-03-26T11:34:00.000-04:00

Dinner on Day 3 got our hopes up again. We made a warm lentil salad and it was delicious.

First I thought I'd share with you a minor tofu mishap I had at lunch:

I was making a sandwich and I thought I'd use up some of the leftover tofu we had so I got my sandwich all ready while it was cooking with some hummus and fresh veggies but when I went to put on my slice of tofu the disaster occurred. Luckily I had more and the dog wasn't interested but it was still funny.

Onto this Lentil Salad...

The recipe I had called for 2 cups cooked lentils but when I went to the cupboard I only had 1/2 cup dried lentils so I substituted half brown rice and it was awesome so you could use either.

You will need:

1 small onion, chopped
2 cups cooked lentils ( or 1 cup lentils, 1 cup brown rice)
2 Tbsp balsamic vinegar
2 Tbsp spicy mustard
1/2 cup dried cherries or cranberries
1/4 cup roasted pistachios
2 Tbsp chopped mint
2 Tbsp chopped parsley
optional crumbled feta

To Prepare:

Cook rice as directed
While rice is cooking, chop onion
When rice has about 20 minutes left, add lentils with equal amount of water; along with vinegar, mustard and onion
Once cooked through (about 20 minutes) add pistachios, cherries / cranberries, mint and parsley
Season with salt and pepper, top with crumbled feta and serve

Here is the final product:

This dish really got us more excited about the no meat thing. It was filling, with a good combination of salty, sweet, tangy and crunchy. We'll definitely be eating this again and I recommend it to everyone.

Seitan Stir Fry

2011-03-24T19:06:00.000-04:00

Day 2 was stir-fry. We eat a lot of stir fry anyway because it's cheap, easy and nutritious. You can season it differently to get a variety of flavors. We could have just done vegetable story fry but I wanted to experiment a little.

Seitan is a vegetarian protein made from wheat gluten. It has a firmer texture than tofu, giving it a more "meat-like" texture. It also, like tofu, has no flavor of its own.

I started with noodles (you could also use brown rice) and cooked them as usual. In a small fry pan I added a little oil, the seitan, and a little lemon juice.

In a larger fry pan I cooked the frozen stir fry vegetables. When the veggies were almost finished I added some stir - fry sauce. Once the noodles were done, so was just about everything else. I scooped some noodles and vegetables into a bowl and topped with a few pieces of seitan and Ta-Da!

The seitan wasn't terrible I would probably do it again. The thing that caught us off guard was that it looked just like chicken, but it had a texture very unlike chicken so you think you are eating gross chicken. But if you keep in your mind that it is wheat gluten, all is well. It didn't taste bad, in fact it just tasted like stir fry sauce. The texture is something I'd need to get used to, though.

30 Days

2011-03-23T22:24:00.000-04:00

Vegetarian for 30 Days. This is the new experiment going on at our house. I thought it would be interesting to see if we noticed any changes after avoiding meat for one month straight, and we could experiment with different recipes, too.When I proposed this to my husband, I told him that I would like to try it, I didn't expect him to. He said he was all for it. Cool.

I have been reading about how minimizing meat consumption can increase energy, and of course save money, so what do we have to lose?!

Dinner for Day 1was Moroccan Stew.

Ingredients:

Potatoes
Butternut Squash
Bell Pepper
Onion
Carrots
Tomatoes
2 Cups Vegetable Broth

You will also need:

Saffron
Fennel
Cloves
Parsley
Allspice
Garlic
Paprika
Cinnamon
Peppercorn
Coriander
Ginger
Cumin

In a large stock pot or dutch oven, heat a little olive oil and simmer the onions with a 1/4 tsp each of garlic, paprika, cinnamon, and saffron.

Mix together equal parts (about 1/4 tsp) cumin, fennel, peppercorn, allspice, clove, coriander and ginger; mix into vegetable broth. Coat vegetables evenly with broth and spice mixture. Cover and simmer until vegetables are tender, 20- 25 minutes. Garnish with Parsley.

Antibacterial Soap

2011-03-20T14:17:00.000-04:00

There is a lot of controversy surrounding the use of household antibacterial cleaners. They are made to keep your house and body free from harmful bacteria, but often they are harmful in themselves (they are intended to kill bacteria after all). One problem is that they kill all bacteria, so when you come back into contact with dangerous bacteria there is no defense to protect you from it. Another problem is the evidence that common ingredients used, like triclosan, are harmful to our bodies and the environment; but many common diseases are viral and cannot be prevented by antibacterial products anyway (Priesnitz).

Of course places like hospitals and restaurants need to clean and disinfect to keep people safe but for most healthy people your home is better off without these chemicals.

As you all know, I try to keep my home and my body as free from synthetic chemicals as possible. I did a post on the wonders of Dr. Bronner's Sals Suds not too long ago and today I'd like to tell you all about the wonders of Dr. Bronner's Magic Soaps.

These soaps are vegetable based castile soaps which have been around for a very long time. They have retained glycerin so they are much less drying than many soaps without added junk.

These can be used for just about any household job but I like them most for bathing and hand soap. They come very concentrated so you'll probably have to dilute before using.

In the shower I dilute it 1:1 in an empty container and use it to wash head to toe. My skin stays soft and I rarely need extra moisturizer. It works wonders as a face wash because it is oil based; it removes makeup easily but you don't get that tight feeling afterwards. My skin has also cleared up tremendously and I am giving credit to the soap.

In my bathrooms I dilute it in an old foaming soap dispenser, filling the dispenser with 3/4 water and 1/4 soap. I buy the unscented and add essential oils myself, but many are available.

If you still can't kick the antibacterial habit there is lavender, tea tree, peppermint and eucalyptus scents which all have antibacterial properties without the risk of harming your body, the environment or creating super germs.

Learn more about the safety and efficacy of essential oils

"So... What Do You Eat?"

2011-03-12T10:46:00.001-05:00

Oddly enough, I get that question often. My friends, family and co-workers understand that I am health conscious and make an effort to bring whole nutrition to every meal. I limit my processed food intake which is easier than most people think - it's just different. To answer some questions, I am going to attempt to explain what I eat to show people that eating healthy isn't a burden.

1. "It's not a diet, but a lifestyle." I didn't make this change overnight. I hate when people see you eating healthy or buying fresh produce and they say "You're being so good" or " I should really go on a diet." Everything you eat is part of your diet. It's your choice if it's a nutritious one or not. A weight-loss diet usually means cutting out things like fat, carbs, sugar, etc. to stimulate the metabolism. The problem is that it's not permanent or maintainable. Once you reach your fitness goal and return to your "pre-diet" diet, you fall back to square one.

It's important to make changes that are maintainable. You cannot live the rest of your life without any carbohydrates or drinking nothing but fruit juice and weight loss shakes. Your body is your most powerful tool, don't you want to fuel it properly?

2. Life is about balance. If you can balance your energy equally between, work, your personal life, and your spiritual life, health will come. If you can find balance emotionally, you will be able to balance your nutrition, too.

Balance of nutrition comes in meal planning. Macaroni and cheese is not a meal. Every meal should be a mixture of fat, protein, and complex carbohydrates. There are many books and websites to help you find this information: educate yourself.

Good fat comes from nuts, oils, seafood and seeds.

Protein comes from meat, beans, dairy, tofu and whole grains.

Complex carbohydrates are whole grains, fruits and vegetables. Brown rice, quinoa, oats, sweet potatoes and all vegetables are great complex carbohydrates. They break down slowly, stabilizing blood sugar.

Avoid chemicals. Preservatives, synthetic coloring, pesticides and stabilizers offer no nutritional value. They also are not easily broken down in our bodies, if at all. When these are ingested our bodies waste precious time and energy trying to make use out of them instead of extracting nutrients to fuel our organs, regulate our blood sugar and fight diseases. Give your body a break, it works hard. This is easily done by buying foods without packaging (i.e. fresh) and reading the labels on your packaged food. The one with the least "fake" ingredients is going to be the best; even if it's not the lowest in fat, sugar, calories or carbohydrates.

3. Be prepared. It sounds dumb but if you have a plan, ordering pizza and pulling in a drive thru won't happen. Keep a healthy snack handy. Fruits like apples, oranges, and bananas keep well at room temperature. A few nuts will give your brain a boost with protein and healthy fats. Some packaged nutrition bars like Cliff of Kind bars are good in a pinch. Beware of foods like yogurt and granola bars that seem healthy but are loaded with processed sugar. Keeping water on hand will keep you away from the soda machine.

Every week, we started making a "menu." We pick out five recipes for dinner for the week and use those to make our grocery list. We found that five allows for structure, but also some freedom if we decide to go out one night or have left overs. We have all the ingredients and a written plan so there's no excuse to eat junk.

Breakfast items we always keep on hand include fresh fruit, bread for sandwiches or toast, eggs, and steel cut oats.

We save money by buying our fresh produce at the local farmer's market, and what we can't buy fresh we buy frozen. I don't like cans because there is some sketchy findings in the BPA lining used in tin cans. When we do buy things like applesauce or pasta sauce we use glass containers which are also recyclable in our area.

Here is a copy of one of our weekly menus to get an idea of what meals in our house look like. I don't eat much meat so often times we cook the meat separate and he will have the meat and I will have beans or tofu. All our pasta and rice is whole grain and we use organic milk and yogurt.

Meal	Ingredients	Prepare
Spring Chicken Salad	onion red potatoes plain greek yogurt lettuce cucumber radishes bell pepper chicken or beans	Boil potatoes until tender, drain and cool Grill the chicken Chop the onion, and mix with yogurt, vinegar, salt and pepper for a dressing Toss together the lettuce, tomatoes, cucumber, radishes and bell pepper and top with dressing, and chicken or beans
Vegetable Enchiladas	tortillas onion bell peppers mushrooms zucchini black beans cheese enchilada sauce	Preheat oven to 400 Combine onion, chopped pepper, mushrooms, zucchini, beans, cheese and half the enchilada sauce Fill tortillas and roll up, topping with remaining sauce and a little cheese bake 15 minutes
Pasta with Broccoli Pesto	Pasta broccoli pistachios parmesan cheese cottage cheese	Puree broccoli and pistachios with parmesan in the food processor until smooth Add the cottage cheese and pulse until combined Cook pasta Top pasta with pesto and garnish with salt, pepper, parmesan and olive oil
Steak and mashed potatoes	steak tofu potatoes chicken green beans milk	marinate and grill steak and tofu peel and boil potatoes until tender, add milk and butter and mash to desired consistency steam green beans until tender season and serve
Roasted veggies and Potatoes	Red potatoes carrots brussels sprouts radishes	Preheat oven to 400 Toss veggies, potatoes and olive oil, coating evenly Sprinkle with oregano, rosemary, thyme, basil, salt and pepper roast for 35 - 40 minutes

The REAL All-Purpose Cleaner

2011-03-06T13:43:00.000-05:00

Ok, it's been a while. I don't have a good excuse.

Today I feel the need to tell you about my new favorite find. It's called SAL SUDS and it's made by Dr. Bronner's - the wonderful people who make my favorite gentle, biodegradable, vegetable based soaps. More about them later.

Sal Suds is a vegetable based hard surface cleaner with a high pH so it will clean just about anything. I've been using a pleasant-smelling "environmentally friendly" household cleaner for a few years for the counters and the floor but that's where it stops. I'm still searching for cleaners for the bathroom, laundry, dishes, what-have-you and biodegradable products are expensive - if you can even find them!

I was running low on dishwasher detergent and started looking up recipes to make some. We have hard water which creates a problem for dishes and laundry all on it's own. In searching for laundry and dish soap I kept seeing recipes that called for castile soap. While I love the versatility of castile soap for washing, it seemed to leave a film or residue when used on the counters so I wouldn't dream of putting it in a washing machine or dish washer!

Then I find Sal Suds. Made with a similar process and equally biodegradable, it breaks down hard water and leaves no residue. It claims to clean virtually any hard surface as well as dishes and laundry so I was intrigued. I found a 32 oz bottle at my local health food store and decided to give it a whirl.

One thing I like about Dr. Bronner's is that they disclose all the ingredients and their uses. It does contain Sodium Lauryl Sulfate, which I try to avoid, but it is quickly biodegradable and doesn't come into direct contact with skin so I'm okay with it. It also contains other vegetable derived surfactants along with fir needle oil and spruce oil which sounds like pine-sol but it really has very little scent to it whatsoever. It contains no preservatives or dyes, is made in the U.S.A. and is not tested on animals.

First attempt was in the dishwasher. It recommended 1.5 tsp for a sink of dishes. I dolloped in a little over a tsp into the dishwasher and filled the rest of the detergent compartment with distilled white vinegar. We'd been using vinegar as a rinse aid for a while now and it works as well as the commercial stuff. I have to admit I was a little worried that when I turned the washer on my kitchen would be a sea of bubbles but that wasn't the case. In fact, the dishes looked great! I was sold on this point alone since nothing so far has gotten rid of the hard water marks on our glasses.

Second attempt was the washing machine. It recommended a 1/4 cup per load but I used about half that. Again, I turned on the machine expecting a bubbly explosion. The clothes came out as clean as they do with regular detergent. I even rubbed a little directly on some waterproof makeup smudges on my pillowcase before washing and they came out with no problem! The only thing it did not clean completely were some old stains on a cleaning rag - but that didn't bother me. I was really impressed because I wash as much as I can in cold water and the soap still worked.

Next attempt was the shower. I filled a bottle with half water, half white vinegar, some eucalyptus oil, and a small squirt of Sal Suds. That concoction made my tile sparkle!! The eucalyptus oil works as a disinfectant and helps cover the vinegar smell, which disappears when the vinegar dries anyway.

Then I filled a bucket with water and added a small squirt of Sal Suds to mop my floor. The key term is a small squirt because many reviewers online explained that it creates a LOT of bubbles and too much soap may require an extra rinsing and lets face it - we want to clean the floors as quickly and effortlessly as possible. It actually worked! By this point I'm not sure why I was surprised but I was. It cleaned well and dried with a good "clean floor" finish... not too shiny but not dull.

Now, I usually just clean my windows with a vinegar/water solution but what the heck; after the tile in the bathrooms I went out on a whim and sprayed some on the mirrors. After wiping with a microfiber cloth they were clean and streak free! I cleaned all my windows with the solution and it really got the pollen off my sliding glass door on the porch.

I'm am convinced Sal Suds really will clean anything. It is not recommended for hand or body washing so I'll stick to regular castile soap for that. If anyone finds more uses for Sal Suds I'd love to hear them!

Italian Wedding Soup

2011-02-10T20:58:00.000-05:00

Today was a gloomy dreary day and there's nothing I like better on such a day than some good home made soup. Tonight I made a really easy variation of Italian Wedding soup - traditionally a clear broth soup made with meatballs and greens.

I don't eat meatballs but of course you can add them if you like, whether you use pre-made or home-made, beef ore turkey that's your call. I actually used a kielbasa flavored tofu sliced up. Other than your meat of choice, all that is needed is:

6-8 cups Base or Broth
1 cup uncooked Grain
1-2 cups Greens

You can customize it however else you like, adding spices or vegetables. I started with a little chopped onion, a few small red potatoes, quartered, and some italian spices.

Melt a tablespoon of butter in the bottom of a stock pot and added the onion, potatoes and seasoning. After the onion begins to brown, add about 6-8 cups of broth. I use instant vegebase but any low-sodium beef or chicken broth works.

Bring the broth to a boil and add your ingredients. I use long grain brown rice but orzo, small noodles, and lentils also work well here. Cooking it in the broth adds flavor. I also added about a half cup each of pre-soaked dried chickpeas and navy beans for extra protein and fiber. I'm all about packing the most nutritional content possible into a dish. For greens I used a small package of frozen spinach.

Reduce the heat and let simmer for at least 1 hour, until the meat of your choice is cooked through.

Ta-Da! Easy peasy delicious homemade soup!

Benefits of Peppermint

2011-02-04T18:18:00.000-05:00

There are many things we can to to improve our health, why not take advantage of simple things that benefit your health in many ways? One of these things is peppermint oil. It is sometimes known as the oldest medicine because it has been used to treat ailments for so long (organicfacts.net). It remains one of the few herbs and essential oils that has been backed by scientific research for several purposes.

Peppermint is a natural antiseptic along with eucalyptus and melaleuca (tea tree) oil so it is used in toothpaste, mouthwash, shampoos and some natural cleansers. Pure peppermint oil can be applied to acne breakouts to kill the bacteria without drying out the skin. It also contains minerals and nutrients such as iron, calcium, potassium, and copper, vitamins A & C as well as omega-3 fatty acids (organicfacts.net). All of these can be beneficial when applied to the skin topically or taken internally.

Peppermint is soothing to the digestive system and can help alleviate heartburn, gas and indigestion without many of the possible side effects of medication. It also offers immediate, though temporary, relief from respiratory problems associated with the cold and flu, asthma, bronchitis and sinus congestion. This is why menthol, a primary component of peppermint, is used in cold rubs to provide instant relief.

Because of its cooling nature, peppermint oil can be applied to sore muscles or joints to soothe pain. It can also be applied to rashes or insect bites because it contains anti-inflammatory properties. The oil or tea of peppermint help relieve stress and tension while keeping the mind alert and refreshed. In this same manner it can be used as a treatment for headaches, nausea, and restlessness.

Growing peppermint is the easiest way to insure your peppermint is pure and fresh with not processing. It is relatively easy to grow and can help deter ants and other insects from entering your home. It has been used in natural insect repellents for humans and dogs, though cats are sensitive to essential oils so use caution around them.

Not Your Mom's Chicken and Rice

2011-01-31T20:51:00.003-05:00

Today was my husband's first day back to work after stand down and when he came home I was starting dinner (I'm such a good wife) so naturally he asked what I was making. I told him "Chicken, rice, and a salad." Sounds like diet food, I know. The great part about eating healthy is that it doesn't have to be boring! If all you ate was grilled chicken breast and broccoli for a month you'd go crazy!! So here is a super easy dazzled up version of chicken and rice to keep your tummy and your tastebuds happy.

This meal consists of three parts: chicken, rice, and a salad. It's been proven that you feel most satisfied when you eat a meal that combines multiple flavors and textures so here we're mixing sweet and spicy flavors. The contrast of the warm meat and rice against the cool crisp veggies is also a plus. Feel free to modify them however you like, I'll just go through what I used.

Rice:

Rice
Orange Juice
1 tsp Chili powder
1 tsp Red Pepper flakes

I use long grain brown rice which takes about 45 minutes to cook so I start this first. I started with 3/4 recommended water and 1/4 orange juice. I prefer orange juice whose only ingredients are orange juice. Add all ingredients to the saucepan and cook as otherwise directed.

Chicken:

Boneless skinless chicken breast, preferably free range, raised without antibiotics
Orange juice
Sliced onions
Grated cheese (any kind) for topping

Marinate the thawed chicken in enough orange juice to cover it for a few hours. Grill the chicken til cooked through. We use the griddler by Cuisinart. In the last few minutes, put the onion slices on the grill to tenderize.

Salad:

Your choice of greens; I used romaine and spinach
Tomatoes
Onions
Zuccini
Almonds

By the time you're done chopping your vegetables the chicken and rice should be just about done. Today all our plates were miraculously in the dishwasher so we ended up with a rather unattractive pile of salad, rice and chicken in a bowl. It was still delicious so I'll explain it anyway.

I put the salad in the bowl and refrigerated it for a little bit (about 10 minutes) so the veggies would stay crisp even with the addition of warm chicken and rice. After refrigerating I added a few lightly salted almonds for crunch and a little pure balsamic vinegar. Then I scooped a half cup of rice on top of the salad and placed the chicken breast on top of the rice, salt and pepper to taste. Top the chicken with the grated cheese and the onions.

Serve.

Delicious.