Posts Tagged ‘Food’

Quinoa Salad

Friday, June 4th, 2010

Here is the basic recipe for the Quinoa Salad that I prepared for the nutrition lectures in May.  Enjoy!!  I’d love to hear how this goes for you…

Elizabeth’s Quinoa Salad

3 cups quinoa

1 32-oz container of vegetable stock

1 1/2 cups water

Combine ingredients and prepare as you would rice.  Bring to a boil and then simmer until the kernels are tender (or prepare in a rice cooker).

Let the quinoa cool and in the meantime…

Sauté gently:

2 shallots, chopped

2 zuccini, diced

pinch of sea salt and garlic powder

Chop:

1 red pepper

1 large handful of flat parsley, leaves only

½ cup of sundried tomatoes in oil

½ cup of artichoke hearts in water or oil

½ or 1/4 of a red onion finely diced

Add all of this to the cooled quinoa.

Toss with dressing:

¼ cup good quality organic olive oil

1/8 cup white balsamic vinegar (or apple cider vinegar)

juice of a whole lemon

sea salt to taste

Optional add-ins to your taste:

Feta

Garbanzo beans

Chopped sardines

Tuna

Chopped hard boiled egg

Olives (esp Kalamata or Spanish)

Fresh or dried spices such as Basil or Oregano

Food Labels – The Real Scoop

Thursday, May 27th, 2010

For those of you who missed David’s lecture on Reading Labels, here are the notes.  We are planning to repeat this lecture due to popular demand.  In the meantime…

Total Health Series – Reading Food Labels

Food processing and chemical additives have been created to increase the shelf life of food. This technology is great for business, but in most cases it is detrimental to your long term health and longevity. You are in control of what you consume.  Here are some guidelines when shopping for foods for you and your family.

  1. As a basic rule of thumb, consume real, whole food with as little processing as possible.  This will contain the greatest amount of nutrient in which to support your health and vitality.
  2. If it lasts more than week or two sitting out on your countertop without spoiling, you probably don’t want to eat it.
  3. Just because a company says it is good for you doesn’t make it so.
  4. Be extremely wary of foods that say, “low fat,” “sugar free,” “natural.”
  5. Funky fats: Many packaged foods contain fats/oils that are heated to high temperature. These heated fats can create major free radicals, cardiovascular problems and cancer promoting effects on the body. Be especially aware of any hydrogenated/partially hydrogenated oils. These have been transformed to extend shelf life without becoming rancid, however they are very dangerous for the body.
  6. Carbohydrate: Watch out for anything that contains white flour or “enriched” in the first 4-5 ingredients.  Look for “Whole Grain” ingredients as the first ingredient in any grain based product.

Avoid refined sugar and artificial sweeteners: high fructose corn syrup,  sucrose, glucose, dextrose, fructose, maltose, turbinado brown, sugar,  dextrin, maltodextrin, invert sugar, caramel, agave syrup.  Caution wth Fruit Juice Concentrate. It is usually sugar refined from fruit.

Better sources: (in small amts only) local raw honey, pure maple syrup, fresh or  dried fruits, date sugar, brown rice syrup, fig sugar, blackstrap molasses, stevia

  1. Watch out for preservatives in cured meats such as nitrates/nitrites: These are carcinogenic. Generally if you can’t pronounce it, or it doesn’t sound like food, it was probably synthesized in a laboratory rather than coming from mother nature.
  2. Be careful with synthetic flavorings: MSG is not just used in Chinese food. It goes by other names such as: hydrolized vegetable protein, vegetable protein extract, autolyzed plant protein, sodium  caseinate, textured protein, yeast extract, autolyzed yeast.
  3. Often a product will say it’s organic, but the whole product will not necessarily be organic.  Look at each ingredient.

David Gaynes    Total Health    805-682-6492     www.sbtotalhealth.com

Kale Chips

Monday, May 24th, 2010

This simple little delight can almost take the place of a bag of potato chips. Once you start munching on these you won`t be able to stop until they are all gone. And, unlike a bag of potato chips, these things are seriously good for you.

The recipe goes like this:

–  1 bunch kale (washed and dried)

–   Whatever type of seasoning you like. (Can it be easier than that?)

If the center stems are large, remove them. Cut the remaining kale into bite size pieces. Toss with about a tablespoon of olive oil until the leaves are coated. Sprinkle with any of the following: Sea salt, pepper, cayenne, apple cider vinegar (about 1 tsp) or garlic powder. Spread the leaves out on a cookie sheet so that they are not overlapping. It is better if you can bake them for a longer time at a lower temperature. I use a convection oven at 180 degrees until they are really crispy. They should crunch like a potato chip… almost melting in your mouth. In my oven this takes a couple of hours, but in a standard oven it could take up to three hours.