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delicious nibbles

it must have been something I ate

8/14/10 05:46 pm - nigella bites

fry bacon-remove
add chicken breasts, cooking them in bacon fat. serve over a dish of greens. mmm

roast butternut squash
cook orzo with broth and garlic. add half of butternut pureed to the pasta when finished.
mix the rest.

9/8/09 08:05 pm - vegan pate

i've recently become obsessed with pate. I can have it for breakfast happily. I am amazed at this, at I never thought I would be one to prepare organ meats.

Here is a recipe, sans organs.
* 1 cup diced onions
* 2 diced mushrooms
* 2 cloves garlic, minced
* splash of olive oil
* 1 cup of raw sunflower seeds, ground
* 1/2 cup flour
* 1/2 cup nutritional yeast (check your healthfood store)
* 2 tsp dried basil
* 1 tsp salt
* 1 tsp dried thyme
* 1/2 tsp dried sage
* 1 1/2 cups water
* 3 tbsp soy sauce or Braggs (Soy amino acids)
* 1 cup grated potatoes
* 1/3 cup olive oil
* 1 habenero pepper, minced (optional)

Preheat oven to 350 degrees F. Saute onions, mushrooms and garlic in oil on medium heat until translucent. In a large bowl, combine ground sunflower seeds, flour, yeast, basil, salt, thyme & sage. Add the water, soy sauce, potatoes and oil and stir together. Stir in the sauteed vegetables and pepper and mix well. Spoon mixture into a lightly oiled 9 inch pie plate. Bake for 45 minutes, or until center is browned. Chill thoroughly before serving. Tastes better the following day!

Source: This recipe was adapted from a cookbook called "How it All Vegan" by Sarah Kramer

5/7/09 08:19 pm - plan to make this soon

Beet-Carrot Casserole

Sacred Eats This dish is cleansing to the liver and the digestive tract. To help your body do its own inner cleaning, eat as a mono diet for one week in the spring or fall.

2 bunches scallions, chopped
3 gloves garlic, minced
Ghee or vegetable oil
1 bunch beets
1 lb. carrots
Soy sauce or Tamari
Ground black pepper
1 lb. grated cheese

Scrub beets and carrots. Steam beets whole. Don’t cut off roots or stems. After about 15-20 minutes, add carrots. Steam until tender but firm. Then remove outer peels from beets and carrots. Grate using a coarse grater. Keep beets and carrots separate to preserver their distinct colors. Sauté scallions and garlic in oil or ghee until tender. Toss with beets and carrots and black pepper. Place in a casserole dish. Sprinkle with Soy sauce or Tamari. Cover with grated cheese and broil until cheese is melted and golden. Serves 4-6.

Food for Health & Healing, Remedies & Recipes, based on the teachings of Yogi Bhajan, PhD. ©1983 Kundalini Research Institute

2/3/09 02:39 pm - photos lacking

I would add so many photos if I didn't have to go through so many uploads to get them in. Sorry peeps, I know pics are worth a million words, especially with food!

12/29/08 09:44 pm - roulade vs. 'creamy'

I went to a beautiful restaurant last night and thought the food was fantastic, however it was covered in cream! all of it. On the spinach and beets, and on the scallops and celery root. I was a little disappointed. Perhaps my hesitation is that i've eliminated this "creamy" quality from much of my foods lately. I'm on day 15 of a cleanse!! Still haven't been cooking much at home, but regardless, i've been consistent with not eating certain things.
To settle the debate that occurred on our way to watch milk, I am posting this:
roulade - a dish consisting of a slice of meat that is rolled around a filling and cooked vs. "food that is creamy has a smooth texture and appearance"

12/21/07 12:30 pm - greens are good

Broccoli Pancakes

Even if your kids don't like broccoli, they will eat these pancakes. You can serve them as a side dish, however they are certainly a meal on their own if you want to serve them as an entrée. Broccoli and other cruciferous vegetables including cauliflower, Brussels sprouts, cabbage, turnip greens and kale are rich in antioxidants, which help protect against both cancer and heart disease.

1 large head broccoli
1/4 cup coarsely chopped onion
1/2 small hot chili pepper or 1 teaspoon chili paste
1 large garlic clove, peeled and sliced
1/4 cup vegetable oil
2/3 cup whole wheat pastry flour
1/8 teaspoon dried dill weed
1 pinch salt
1 large egg or 2 egg whites
1/4 cup low-fat milk
A sprinkling of paprika

1 cup plain non-fat yogurt
1 tablespoon freshly squeezed lime or lemon juice
1/2 small onion or large shallot, finely chopped
1/2 teaspoon Tabasco sauce, or to taste
Sprinkling of chopped fresh dill

1. Cut the florets off the head of the broccoli and separate them by cutting the large ones in half so they are all more or less the same size. You should have about 3 cups. Discard the stalks, or save them along with any remaining florets to use in soup or a vegetable stir-fry.

2. Bring 1/2 cup water to a boil in a medium pan, then drop in the broccoli florets, cover, and let steam as they cook, for 3 minutes. Strain in a colander.

3. Put the steamed broccoli, onions, chili and garlic in a food processor and pulse on and off to chop (do not puree the vegetables), or chop by hand. Transfer the chopped ingredients to a mixing bowl and stir in the oil, flour, dill, and salt. Add the egg or egg whites and milk and mix thoroughly with a wooden spoon.

4. Smear the bottom of a large, nonstick skillet with 1/4 teaspoon of butter and set it over medium heat for about 1 minute. Drop tablespoons of the batter into the hot skillet, placing them far enough apart so that the pancakes don't touch, and cook over low to medium heat for about 1 minute. Turn the pancakes and cook the other side for 1 minute. Transfer them to a hot platter to keep warm while you continue making the rest until all the batter is used up.

5. Mix all of the ingredients for the Mock Sour Cream together and spoon 1 teaspoonful on top of each pancake, then top with a sprinkle of paprika.

Makes 20 1-inch pancakes - 2 per person.

12/10/07 12:22 am - fish head, fish head

How can I get more omega 3 fatty acids in my daily meals?

You can rely on the World's Healthiest Foods to get you "over the top" on your daily omega 3 fatty acid consumption! While that may seem like a bold claim since the average American adult gets less than 1 gram of omega 3 fatty acids per day, many of the World's Healthiest Foods are great sources when it comes to providing substantial amounts of this important nutrient. Walnuts, flaxseeds, beans, fish, olive oil and winter squash constitute part of the the cornucopia of foods that will provide you with concentrated sources of omega 3 fats.

Recommendations for omega 3 consumption

To date, the Institute of Medicine at the National Academy of Sciences has not yet issued any Dietary Reference Intakes for omega 3 fats. Recently, however, the National Institutes of Health recommended that people consume at least 2% of their total daily calories as omega 3 fats. To meet this recommendation, a person consuming 2000 calories per day would have to eat at least 2 grams of omega 3 fats. Many nutrition experts believe that this recommendation is not high enough, and would suggest, instead, that people consume at least 4% of their total calories (approximately 4 grams) as omega 3 fats.

Food sources of omega 3 fats - flaxseeds and walnuts

At the top of our list for increasing omega 3s would be flaxseeds and walnuts. One-quarter cup of flaxseeds contains about 7 grams of omega 3 fatty acids while one-quarter cup of walnuts contains about 2.3 grams. In either case, the amount is pretty substantial. Therefore by combining one-quarter cup of walnuts with a tablespoon of flaxseeds you will add close to the recommended 4 grams of omega 3 fats to your diet.

Food sources of omega 3 fats - beans

Flax seeds and walnuts are not your only choices, of course! One cup's worth of soybeans, navy beans, or kidney beans provides between 200 and 1,000 milligrams of omega 3s (0.2 to 1.0 grams). A four-ounce serving of tofu will provide about 0.4 grams of omega 3s. Therefore, these foods provide between 10% and 50% of the National Institutes of Health recommendation, and a substantial step up from the average U.S. adult intake.

Food sources of omega 3 fats - fish, winter squash and olive oil

Three other types of foods are important to mention as omega 3 boosters: fish, winter squash, and olive oil. In the case of fish, you'll get about 2 grams from every 4 ounce serving of chinook salmon; 0.6 grams from the same serving of halibut; and 0.4 grams from tuna. A cup of this winter squash will provide you approximately 0.3 grams. For extra virgin olive oil, the amount of omega 3s per ounce is about 0.2 grams (a word about using extra virgin olive oil - don't fry with it as you'll damage the omega 3s).

Practical tips

When it comes to increasing your omega 3 fatty acids intake, don't worry about bringing your calculator to the kitchen. All you have to do is to focus on bringing more omega 3 rich foods into your diet.

Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week is an easy way to increase your omega 3 intake. Plus you'll get all of the other nutritional benefits that these foods have to offer.

As noted, walnuts and flaxseeds can be important contributors to an omega 3 rich diet. To increase your intake of these foods, adding this nut-seed combination to salads, baked potatoes or granola are just three of the many ways to easily incorporate these foods into your meal plan. Additionally, if you grind nut butters at home, they could also be used in the above ratio as a nut-seed blend. (Although it is somewhat difficult to clean, a standard coffee bean grinder usually does fairly well as a nut-seed grinder than can produce a very creamy buttery blend.) If you like your nuts roasted, do so gently - in a 160-170 degree oven for 15-20 minutes - to preserve the omega-3 fats.

In addition, incorporating more beans, winter squash, and extra virgin olive oil to your meal plan is easy. And features on our website will make it even easier. Visit the "How to Use" sections in the articles on each of the particular foods to learn about delicious quick serving tips. Using our Recipe Assistant can also help you to find recipes that feature these omega 3-rich foods.

Table 1

Foods concentrated in Omega 3 fatty acids

Food Serving omega 3 fatty acids % DV Density Quality
Flax seeds 0.25 cups 7.0 g 156.4 17.6 Excellent
Walnuts C 0.25 cup 2.3 g 50.4 6.3 Very good
Chinook salmon, baked/broiled 4.0 oz-wt 2.1 g 46.4 3.6 Very good
Scallops, baked/broiled 4.0 oz-wt 1.1 g 24.4 3.3 Good
Soybeans, cooked 1 cup 1.0 g 22.9 1.6 Good
Halibut, baked/broiled 4.0 oz-wt 0.6 g 13.8 1.8 Good
Shrimp, steamed, boiled 4.0 oz-wt 0.4 g 8.2 1.5 Good
Snapper, baked 4.0 oz-wt 0.4 g 8.0 1.1 Good
Tofu, raw 4.0 oz-wt 0.4 g 8.0 1.9 Good
Winter squash 1 cup 0.3 g 7.6 1.9 Good
Tuna, yellowfin 4.0 oz-wt 0.3 g 7.3 0.9 -
Cod, baked 4.0 oz-wt 0.3 g 7.1 1.2 -
Kidney beans 1 cup 0.3 g 6.7 0.6 -

11/21/07 10:17 pm

how about happy grasshopper day? why happy turkey? are any of the thousands of turkeys being consumed today happy? isn't it a little superficial of us to all take the joy of that full belly and make it translate into happiness?

have a wonderful time with loved ones.
Have a great time indoors or outdoors.
be well,

happy thanksgiving

11/21/07 10:17 pm - happy grasshopper day!

Celery Pancakes

Pancakes made with celery may sound strange, but wait until you taste them! They will purify your blood and strengthen your central nervous system.

½ tsp. Caraway seeds
½ tsp. Oregano seeds
½ tsp. Cumin seeds
½ tsp. Fresh ground Black Pepper
½ tsp. Celery seeds
1 Cup finely chopped Celery
1 Cup Garbanzo flour
½ tsp. Salt

Mix ingredients in a bowl, adding water to form a smooth pancake batter. Fry in ghee like a pancake. Serve with yogurt or sour cream.
Makes 8-10 pancakes.

11/14/07 11:43 pm

Multi-Bean Medley
8 oz. green beans, trimmed and halved crosswise
1 (16 oz.) bag frozen edamame
2 tsp. olive oil
1 cup onion, finely chopped
3 garlic cloves, finely minced
1 bay leaf
Fresh rosemary sprigs, to taste
1 can (15 oz.) unsalted small white beans, such as cannelloni, rinsed and drained
1 medium carrot, diced
1 celery stalk, diced
1 cup fat-free, reduced-sodium chicken broth
Salt and freshly ground pepper, to taste
3 Tbsp. flat-leaf parsley, finely chopped

Bring a pot of salted water to a boil. Add the green beans and cook them at a simmer until they are crisp yet tender, about 4 minutes. Scoop the beans out of the boiling water with a slotted spoon and transfer the beans to a bowl of ice water. When the beans are cool, drain the water.

Return the pot of water to a rapid boil and add the edamame. Cook for 4 minutes, drain and rinse the beans under water. If edamame are in pods, shell them.

In a 4-quart saucepan, heat the olive oil. Add the onion, garlic, bay leaf and rosemary. Cook over low heat, stirring frequently, until the onion is soft, about 4 minutes.

Add the canned white beans, carrots, celery and chicken broth. Bring the mixture to a simmer and cook, covered, for about 10 minutes, stirring occasionally. Add the green beans and edamame and simmer, uncovered, until just heated through. Season to taste with salt and pepper. Stir in the parsley. Discard the bay leaf and rosemary sprigs and serve.

Makes 6 servings.

Per serving: 180 calories, 6 g total fat (0 g saturated fat), 23 g carbohydrate, 12 g protein,
9 g dietary fiber, 220 mg sodium.
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