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delicious nibbles

it must have been something I ate

11/14/07 11:31 pm - muffins make me melt

Carrot Spice Muffins

1 cup spelt flour or whole wheat pastry flour
½ cup quick-cooking oats, uncooked
1 tsp baking soda
2 tsp baking powder
½ tsp cinnamon
¼ tsp nutmeg
1/8 tsp ginger
1/8 tsp allspice
½ cup XyloSweet
1 egg
½ cup reduced-fat sour cream
2 TBSP extra virgin olive oil
1 TBSP unsweetened applesauce
½ tsp vanilla extract
1 ½ cups finely grated carrots
½ cup raisins

Combine flour, oats baking soda, baking powder, spices and xylitol in a large bowl. In another bowl, mix together remaining ingredients. Add liquid ingredients all at once to flour mixture, and stir just until flour is moistened. Coat inside of muffin cups with nonstick spray. Spoon batter into muffin pan and bake at 350 degrees for 18-20 minutes or until toothpick inserted in center comes out clean. Yield: 12 muffins

Per muffin: Calories: 114.1 Carbs: 18g Fiber: 1.8g Fat: 4.6g Sodium: 188.1mg Net Carbs: 9.2g

9/29/07 11:40 pm - lookout weekends

the calorie restriction was shot with the coconut oil chocolate frosting on my gluten free yellow cake. the first cake i've made in a while. I passed on picking up the coffee crack cake from the new whole foods and went ahead an used what was in my cabinet.

using indian spices, please be aware of quantities. don't use the whole packet. I made bhutanese birayani and used the whole spice pack. I didn't think anything of it until tasting it. It's spicy!!! and I can usually handle spice.

9/29/07 11:39 pm - it makes me wonder

11 Items You Don't Have to Buy Organic
The best way to reap the health benefits of fruits and vegetables without exposing yourself to potentially harmful pesticides is to choose organic produce whenever possible, especially those varieties which are more likely to be contaminated. But if organic produce is cutting into your budget, it's okay to buy non-organic varieties of the fruits and vegetables listed below, which tend to contain the least amount of pesticides. However, make it a habit to wash them thoroughly before eating or cooking, to remove dirt and bacteria.

Asparagus
Avocados
Bananas
Broccoli
Cabbage
Corn (sweet, frozen)
Kiwi
Mangos
Onions
Pineapples
Peas (sweet, frozen)

advice from weil

9/6/07 09:17 pm - dessert

not taro root or black sesame seed icecream but something equally delicious Black rice pudding!!


http://www.somethinginseason.com/2005/11/thai-black-rice-pudding.html

9/3/07 02:04 pm - dr. weil's kitchen

Ten Veggies You Should Have on Hand, Part 1

September is Fruit and Vegetable Month, and we’re doing our part by offering this list of the 10 vegetables that Dr. Weil recommends you have on hand in your kitchen.

1. Onions: This classic, pungent vegetable adds flavor to any meal. Allicin, a phytonutrient found in most varieties of onions, may be responsible for its health benefits, including lowering cholesterol and blood pressure.
2. Garlic: This fragrant bulb contains many of the same phytonutrients as onions, as well as antibiotic and antiviral compounds. It may help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections.
3. Spinach: This dark leafy green (and others like it, such as kale and collards) contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Spinach is also a source of calcium and folate, a B vitamin that helps to prevent birth defects. Buy organic spinach, since pesticides are commonly used on conventionally grown varieties.
4. Cabbage: This low-cost yet highly nutritious cruciferous vegetable contains nutrients called indoles, which may protect against both breast and prostate cancer. It also provides significant amounts of fiber and vitamin C.
5. Sweet potatoes: Rich in beta carotene, these vegetables may help boost the immune system, deliver vitamin C and folate (which may reduce the risk of heart disease and prevent certain birth defects), and are low on the glycemic index and glycemic load charts.

9/3/07 01:58 pm - only the best...

INGREDIENTS (an excerpt)

Everything is an ingredient. My daughter pulled me to watch a short TV show with her the other day, where they were showing how to make a wind chime. The ingredients were a wooden spoon, a few metal spoons, some string and some paint.

Just as with kids crafts, everything is an ingredient in your life. Every time you are near somebody, you have the choice whether to start up a conversation with them or just stare at the elevator floor and keep to yourself Every time you get home from work, you have the opportunity to do something with somebody, or to plop down on the couch and nurse you day's stress. All of these are ingredients in your life, and when you put them all together, you get...your life! So choose the right ingredients.

7/9/07 05:55 pm - seasonally delicious

Okra has really tummy saving properties, great for IBS, or other ailments.




A tasty recipe for a lightly Curried Okra
This is a quick and easy method to make a lightly curried Okra side dish.


1 lb young Okra pods
2 Onions
3 tbsp vegetable oil (preferably olive but sunflower or other will do.)
1/2 tsp dried hot red chilie
1/4 to 1/2 tsp mild curry powder (depending on how mild you want the curry to be)
1/4 tsp ground tumeric
salt and pepper for seasoning, to taste
Top and tail the Okra pods, ie cut off the ends.
Cut the pods into approximately 1/4 to 1/2 inch rounds.
Peel and slice the onions
Place the sliced Okra into a glass or stainless steel bowl and sprinkle the salt liberally over the pods.

Cover the pods with the iced water, making sure that all the slices are under water.
Place the bowl containing the Okra and water in a refrigerator and leave for 2 or more hours.

Remove the bowl from the refrigerator and drain off the salt water.
Heat the oil in a heavy skillet until it begins to shimmer.
Add the Okra and fry until lightly brown. (Approximately 10 minutes)
You will need to turn the Okra to prevent sticking

Add the remaining ingredients and fry for a further 3 minutes, until the onions are soft.

Serve hot as a vegetable side dish
Also great cold, between to slices of fresh bread for a tasty sandwich.


This recipe is not from the African Recipes Cookbook, which contains a number of traditional African Okra recipes.

7/1/07 02:10 pm - cabbage slaw

1 small head Chinese (Napa) cabbage (about 1½ pounds)
1 teaspoon (expeller-pressed) canola oil
1 teaspoon tasted sesame oil
1 teaspoon crushed dried chiles
2½ tablespoons minced fresh ginger
1 red bell pepper, cored, seeded, and cut into ½-inch dice
1½ tablespoons rice wine or sake
1½ cups grated carrots

Hot and Sour Dressing (mixed together):
3 tablespoons soy sauce
½ teaspoon salt
2 tablespoons sugar
2½ tablespoons Chinese black vinegar or Worcestershire sauce

Instructions
1. Cut the cabbage stalks from the root end. Trim the leafy tip ends and discard. Rinse the stalks thoroughly and drain. Cut them into julienne strips about ½-inch wide, separating the stem sections from the leafy sections. (The leafy sections take less time to cook.)

2. Heat a wok or large skillet, add the oils, and heat until hot. Add the crushed dried chiles and minced ginger, and stir-fry over high heat about 15 seconds. Add the red pepper dice and stir-fry about 30 seconds, then add the rice wine or sake and continue stir-frying 30 seconds more. Add the stem sections of the cabbage, and the carrots, toss lightly over high heat, and cook for a minute. Now add the leafy sections, toss lightly, and pour on the Dressing. Continue tossing lightly to coat. Cook about 30 seconds and transfer to a serving bowl. Serve warm, at room temperature, or cold.

4/11/07 03:31 pm - curry soup

3 cloves garlic, cut up
1-inch cube ginger, peeled and cut up
3 tablespoons water
1 tablespoon vegetable oil
3 small onions, cut in 8 pieces each (1 1/2-2 cups)
1 tablespoon curry powder
1/2 teaspoon ground cumin
1 cup reduced-sodium chicken broth, vegetable broth or water
1 cup canned crushed tomatoes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground cinnamon
1 small acorn squash, peeled and cut into 2-inch pieces (about 2 cups)
2 cups cauliflower, cut in 2-to-3-inch florets
2 cups zucchini, cut in 1-to-2-inch pieces
1 cup cooked or canned chickpeas
1/4 cup currants
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh cilantro
Directions:

In a food processor or blender, combine the garlic, ginger and water. Puree until smooth. Set aside.

In a large (4-quart) Dutch oven or heavy saucepan, heat the oil over medium heat. Add the onion. Cook, stirring, until tender, about 10 minutes. Add the curry powder and cumin and cook for 1 minute, stirring. Add the garlic and ginger puree; cook for 1 minute. Add the broth, tomatoes, salt, pepper and cinnamon. Stir well. Bring the mixture to a boil, reduce the heat and simmer for 10 minutes.

Add the squash, cauliflower, zucchini, chickpeas and currants. Simmer, covered, for 40 to 50 minutes, or until the vegetables are tender, stirring occasionally.

To serve: Sprinkle with the lemon juice and chopped cilantro.

4/5/07 04:15 pm - ginger/almond/pears...3 of my favorite things

Ingredients
5 firm ripe pears
3 cups apple cider
2 teaspoons finely chopped fresh ginger root
3 tablespoons cornstarch or arrowroot
1/2 teaspoon pure almond extract
Salt to taste

Instructions
1. Peel the pears, quarter them lengthwise, and core. Slice pears thinly and place in a saucepan with the apple cider and ginger root. Add a pinch of salt.

2. Bring to a boil, reduce heat and simmer until pears are tender, about 15 minutes.

3. Dissolve cornstarch or arrowroot in 1/3 cup cold water and add to the simmering pears, stirring, until the sauce is thick and clear.

4. Remove from heat and stir in almond extract. Serve warm or cold.
Serves 6

Nutrients Per Serving
Calories: 184.9
Protein: 0.8 grams
Fat: 0.9 grams
Saturated Fat: 0.1 grams
Monounsat Fat: 0.2 grams
Polyunsat Fat: 0.2 grams
Carbohydrate: 46.7 grams
Fiber: 4.7 grams
Cholesterol: 0.0 mg
Vitamin A: 39.0 IU
Vitamin E: 1.0 mg/IU
Vitamin C: 8.7 mg
Calcium: 29.5 mg
Magnesium: 15.2 mg


For your free personalized supplement recommendation, visit Dr. Weil's Vitamin Advisor.
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