Recipe: Sweet Maple Green Beans

Mmmmm...few summer vegetables are more delicious and healthy than fresh green beans. They're also easy to grow, so if you've got a hankering to try your hand at gardening, green beans are a great place to start!

This recipe makes a special treat out of green beans that the kids will absolutely love. Sautéing green beans in butter and maple syrup makes them tender, sweet and delicious.

Sweet Maple Green Beans

(Photo credit: Wikipedia)

Ingredients:

2 cups green beans
2 tablespoons butter
3 tablespoons maple syrup
Salt and pepper

Directions: 

• Steam green beans until starting to soften. 
• Melt the butter in a pan over medium heat. 
• Add the maple syrup and green beans saute for a few minutes. 
• Add salt and pepper to taste and serve warm.
• Makes a great side dish for a potluck or barbecue!

Recipe: Grilled Eggplant with Fresh Herbs

This is a great recipe for the grill. Meaty eggplant is an excellent vegetable for grilling - just make sure not to let it burn or get too smoky or it can taste bitter. Fresh herbs are best with this recipe, but if you don’t have any on hand, you can certainly use their dried counterparts. Just use a pinch of each herb if you’re using dried.

Grilled Eggplant with Fresh Herbs

Ingredients:

1 eggplant
3 tablespoons olive oil
1 tablespoon balsamic vinegar
2 cloves minced garlic
¼ cup fresh basil, finely chopped
¼ cup fresh thyme, finely chopped
¼ cup fresh dill, finely chopped
¼ cup fresh oregano, finely chopped
Salt and pepper

Directions:

• Cut the eggplant into slices and salt them lightly. Let them sit for about 15 minutes, so the salt can bring out the moisture of the pieces. Wipe them dry with a bit of paper towel.
• Meanwhile, combine the oil, vinegar, garlic herbs, salt and pepper. Let site to absorb the flavors for about 15 minutes. 
• Brush eggplant with oil and herb mixture all over, ensuring that the herbs get distributed well. 
• Place on a lightly greased grill and grill for about 15-20 minutes, flipping half way through.
• Serve hot, lightly sprinkled with salt and pepper. Great as a side dish with grilled meats or other barbecue fixings.

Healthy & Delicious Grilling for Memorial Day Memories

Today is the unofficial kickoff to summer, even though it doesn't officially start for a few more weeks. Families and friends everywhere are gathering to celebrate Memorial Day, usually by grilling some meat. 

But what if you're vegetarian? Whether you’re expecting vegetarian guests, you’ve newly transitioned to vegetarianism yourself, or you’d just like to incorporate more meatless recipes to give some variety to your cookout menu, there are all kind of ways to prepare delicious meatless options at your barbecue.

Grilled vegetables. (Photo credit: Wikipedia)

Before beginning, remember that most vegetarian foods are more fragile than meat, and do not contain as much fat. Therefore, a clean and well-lubricated grill is essential to successfully grilling vegetables. It’d be a shame for those beautiful peppers to stick to the grill!

Traditionally, vegetables have been considered a side dish in most meals, but at a cookout they can also take center stage as the entrée. Almost any kind of vegetable is great for grilling. Complement your meal by serving grilled veggies over pasta, rice or polenta. You can also make them into extraordinary sandwiches with a soy-based cheese and some freshly baked rolls or bread. 

Cut the vegetables lengthwise into thin slices in the case of zucchini and eggplant, or into thick rings, in the case of onions, tomatoes and peppers. If you'd rather have your veggies in handy bite-size pieces for serving with pasta and the like, try using a special pan for the grill with small holes that keep the veggies from falling through the grill and being lost. And probably the easiest way to grill vegetables on the grill is shish-ka-bob style!

Don’t forget to balance out those grilled vegetables with some fresh fruit salads, perfectly chilled and juicy. Watermelon, strawberries, grapes, and citrus fruits all complement one another well in a delightful fruit salad prepared with fresh, real whipped cream. Also use fruits to experiment with some fun smoothies and slushies for the kids – they’re fun and much better for them than sugary sodas. 

Whether you're vegetarian, or just want to add some more veggies to your Memorial Day cookout this year, there are plenty of delicious and healthy options to go around.

 Happy Memorial Day from New Holistic Living!

 

Recipe: Marinated & Grilled Portobello Mushrooms

While die-hard meat eaters may not find this a suitable replacement for steak, for most vegetarians, this marinated and grilled portobello mushroom will provide a very meaty and delicious experience. It's also a great summer side dish to serve with grilled meats if desired - perfect for your Memorial Day barbecue!

Grilled & Marinated Portobello Mushrooms

Ingredients:

4 large portobello mushroom caps
1/4 cup olive oil
2 tablespoons balsamic vinegar
2 chopped cloves garlic
Salt and pepper

Directions:

• Remove the stems from the mushrooms and place them gill-side-up on a plate.

• Mix the olive oil, balsamic vinegar, garlic, salt and pepper in a small dish. Pour most of this marinade over the mushrooms. Brush the mushroom tops (which are touching your plate) with the remaining marinade. Let the mushrooms marinate for about an hour.

• Fire up your grill and grill, top side down for about 15 minutes. You can also bake in the oven for about 15 minutes at 400 F. 

Recipe: Easy Grilled Veggie Dinner

If you’re looking for a meatless meal that satisfies, look no further. This isn’t exactly a recipe, but is meant to inspire you for our next veggie-only dish. It's a great way to get creative and have some fun while creating a delicious meal! (If you're a meat-eater, this also makes a great side-dish for grilled meat of all kinds.)

1. Preheat your oven or grill to 350 F.

2. Chop up some veggies and toss in some olive oil. (Photo shows patty pan squash, peppers, onions and tomatoes.) Mushrooms, eggplant, potatoes, garlic and plenty of other veggies also work well.

3. Add some fresh herbs like basil, dill, parsley and oregano or whatever you like. 

4. Mix all your ingredients well and wrap everything in foil on a baking dish.

5. Place on the grill and cover, or bake at 350 F for about 40 minutes or so.

6. Drizzle with your favorite balsamic reduction and serve over rice, quinoa or just have it by itself.

If you're vegetarian, not vegan, you may want to sprinkle it with some cheese before serving. Feta goes great with dill, or try a nice mozzarella, Monterey Jack, or whatever you prefer!

Lazy Vegetarianism Is Bad For Your Health

We’ve all been there. You’ve just come home from a long day at work and the last thing you feel like doing is taking the time to prepare a healthy, nutritionally sound meal. Unfortunately, those who eat a vegetarian or vegan diet may think they're healthy simply because they don't eat meat, and so they get lazy about making good food choices. But choosing a refined or enriched carbohydrate over the beneficial carbohydrates that a solid, well-balanced diet offers defeats the purpose of your decision to live a vegetarian lifestyle for optimal health. 

Just because it's vegetarian doesn't mean it's good for you... (Photo credit: Wikipedia)

Consuming refined carbohydrates presents many different hazards to your health. The over-consumption of refined carbohydrates and sugars can result in excess insulin in the bloodstream. In the presence of excess insulin, glucose, the blood sugar, is converted to triglycerides and stored in the fat cells of the body.

According to one study, consuming a lot of refined grains may also increase your risk of getting stomach cancer.

In addition, refined sugars and carbohydrates have been implicated as contributing factors in increased gallbladder disease, according to a recent study, which showed a direct link between the amount of sugars eaten and the incidence of gallbladder disease. Another study looked at the role carbohydrates play in the incidence of heart disease. The researchers noted that as carbohydrate consumption increased, so did the level of triglycerides in the blood of the participants. Diets low in fat and high in carbohydrates not only dramatically raised triglyceride levels but significantly reduced levels of HDL, the “good” cholesterol.

And lastly, refined white sugars increase the rate at which your body excretes calcium, which is directly connected to your skeletal health. Simply put, as your sugary and refined carbohydrate intake increases, your bone density decreases.

So don’t be lazy! Do your body right and if you're going to eat vegetarian, be sure to take the time to prepare a nutrient-dense and delicious meal. It may take a few minutes longer, but your body, and your conscience, will thank you for it in the long run. 

 

Recipe: Simple Grilled Fennel

Fennel has a very distinct but mild licorice flavor, but and when it’s grilled becomes a tender, melt-in-your-mouth experience you don’t want to miss.  This delicious recipe is so simple, but has a gourmet flavor that will wow your guests at your next barbecue!


Simple Grilled Fennel

Ingredients:

Fennel bulbs
Olive oil
Salt
Pepper

Directions:

• Trim the tops off the fennel. The leafy parts can be used as an herb in your cooking, but aren’t needed for this recipe. You can even use the stalks in place of celery in some recipes, but realize they’ll have a much stronger flavor than celery.
• Trim the bottom of the bulb and then cut the remaining bulb lengthwise into quarters. Rub with olive oil, salt and pepper.
• Place on grill at medium heat to sear the fennel. Move to indirect heat, with the cut side up, and cook covered for about 45 minutes or until fennel is very soft. You can tell when it’s done by texture, rather than time. You definitely want to make sure it’s tender. 
• Serve as an appetizer or with a meal as a side dish.

Recipe: Parmesan Baked Swiss Chard Stems

If you’ve ever admired the beauty of Rainbow Swiss chard and wondered what could be done with those fabulous looking stems, look no further. Here’s a recipe adapted from Kalyn’s Kitchen. It's super-simple, and super delicious!

Parmesan Baked Swiss Chard Stems

Ingredients:

Swiss chard stems (about 2 bunches), cut in 2-3" pieces
1/3 c. Parmesan cheese
Extra-virgin olive oil for misting
Salt
Pepper

Directions:

• Preheat your oven to 400 F.
• The stems are quite hard, so they need to be softened before baking them. Place them in a pot with boiling water and boil for about 5-6 minutes. 
• Drain the water and place the stems on a baking tray, sprayed lightly with olive oil. 
• Spray stems with an olive oil mister, then sprinkle with salt, pepper, and Parmesan or other hard cheese.
• Bake in a 400 F oven for about 15 minutes or until the cheese is melted and starting to brown. 
• Serve warm and eat as an appetizer or as an accompaniment with your meal.

You Are What You Eat

You’ve probably heard the expression, “You are what you eat.” But have you ever really thought about what that means? And do you think about it when you’re making food choices?

In some ways, we do become what we eat, literally. Have you ever seen an example of your blood plasma after eating a fast food hamburger? What was previously a clear liquid becomes cloudy with the fat and cholesterol that’s absorbed from eating a high-fat hamburger made from animals made fat on an unnatural diet of corn and growth hormones.

A delicious vegetarian meal. (Photo credit: Wikipedia)

And when you think about it, we also become what we don’t eat. When we switch from eating unhealthy processed foods to a diet rich in whole, natural foods and vegetables, we become less fat, and less prone to many types of cancers, as well as other diseases. Our cholesterol can improve. The incidence of Type II diabetes is reduced. Blood pressure falls into normal ranges.

If you have a family history of high cholesterol or high blood pressure, then it’s particularly important that you revise your eating habits. Moving towards a more vegetarian diet - or at least eating more vegetables and fewer animal products and processed carbs - has been shown statistically to reduce the incidence of so many of the diseases of industrialized countries. Those who eat more vegetables have historically been healthier and lived longer.

Isn’t it time to think about what you want to be and to eat accordingly? Do you want to be sluggish and fat? Do you want the risks that come with eating an unhealthy diet full of processed, foods and unhealthily raised meats?  Or do you want to look like and be what healthy eaters are: leaner and fitter with a longer anticipated lifespan? It’s never too late to change what you’re doing and increase your chances for a longer, fitter life.

Check out some of our healthy, super-simple recipes this month for some delicious and easy ways to incorporate more fresh, healthy veggies into your diet!

Recipe: Oven-Baked Kale Chips

They may not be potato chips, but they’re a close second. These crispy and nutrition-packed chips are sure to be gobbled up quickly!

If you're looking for a Vegan for vegetarian snack, this super-simple recipe provides a healthy alternative you can make from scratch at home in just minutes.

Oven-Baked Kale Chips

Ingredients:

One bunch fresh organic kale cut in bite-sized pieces
Olive oil
Salt and pepper

Directions:

• Preheat your oven to 325 F.  Wash the kale thoroughly and rip it up into bite sized pieces, discarding the stems.
• In a large bowl, toss kale in olive oil, salt and pepper. You can get creative with the seasonings, if you’d like, and try things like garlic powder, curry powder, or other options. 
• Spread the leaves on a large baking sheet, being careful not to overlap the pieces. Bake for about 20 minutes or until they’re crispy. 
• Enjoy right away, or cool and store in an air-tight container for later.

Recipe: Warm Asparagus Spears with Pine Nuts

Nothing says spring like asparagus! Fresh from the garden, it's a true spring treat that is unlike anything else. Cooking it, however, can be tricky. The best way to do it is to keep it simple and let the unique flavor of the vegetable shine through.

Tender, but not overcooked asparagus is often a fine art. In these recipe, we steam the asparagus lightly before sautéing it with red wine vinegar. The final touch is chopped pine nuts sprinkled on top. Just a little goes a long way. This makes a great vegetarian side dish. If you're an Ovo-Lacto vegetarian, you can also vary the dish by adding a sprinkle of Parmesan cheese at the end.

Warm Asparagus Spears with Pine Nuts

Ingredients:

1 bunch of asparagus
1 tablespoon olive oil
1/2 tablespoon red wine vinegar
Salt and pepper
Chopped pine nuts

Directions:

• Cut or snap off the tougher ends of the asparagus stems and steam the spears for about 3 minutes.
• After the asparagus has steamed, heat the olive oil in a skillet over medium heat. Add the red wine vinegar and asparagus and sauté for about 2 minutes. 
• When the asparagus starts to brown slightly it’s ready. 
• Season it with salt and pepper and topped with chopped pine nuts.

Thinking of Going Vegetarian?

Although humans have been eating meat for thousands of years, and we really don't feel there's anything wrong with it as long as you get your meat from a clean, humanely raised source, and exercise moderation and balance in your diet, some people do choose not to eat meat, and that can also be a healthy choice.

Spring and summer are great times to try a vegetarian diet, if you're so inclined - with an abundance of fresh fruits and veggies packing the stalls of every farmer's market and roadside stand.

This month, in recognition of the start of the summer bounty, we'll be sharing some helpful tips and delicious, healthy vegetarian recipes. Remember, though, the rules of healthy eating still apply to the vegetarian diet - you need to make sure to add variety, balance, and moderation to whatever you eat.

Here are a few definitions and tips for going veggie.

Vegetarian food (Photo credit: Wikipedia)

First of all, a vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan, on the other hand, will avoid all food that has any trace of animal origin - even honey and some types of yeast.

Because they don't eat meat, vegetarians will often wonder how they'll get enough protein.  Although you may not realize it, the average American actually consumes more protein than he actually needs.  For the lacto-ovo vegetarian, dairy products - particularly fresh eggs from pasture-raised chickens - are an excellent source of  protein.  Vegans on the other hand, can get their protein from nuts, seeds, and soy products (use caution with these, as some studies have shown that soy may actually be harmful for your health. If you choose to eat soy, be sure it is only the fermented kind, like tempeh and natto, which are much friendlier to the human body and less harmful than highly processed soy foods like soymilk and tofu).

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, kidney, and many more.  Some of them you are probably already familiar with, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good as they are, many also do very well with different spices and seasonings to enhance their flavor. One cup of most types of cooked beans actually contains about as much protein as eating 2 ounces of meat.

Red kidney beans (Photo credit: Wikipedia)

Nuts are also high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. 

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. In fact, it's actually somewhat hard to find a good source of B12 that's not animal-derived, so this is one of the most common deficiencies among vegans. Some soy products do contain a small amount of B12 (see above for caveats with soy), but most vegans should probably take a vitamin B12 supplement to be safe, as this is a very important vitamin for heart health.

For calcium, vegans can rely on fortified orange juice and calcium supplements.  Beans and  leafy green vegetables will also contain some calcium as well. In fact, kale and spinach both contain good amounts of calcium.

Although all types of vegetarians rely on mostly healthy, whole, simple food groups, watching your vitamin and calcium intake is something you should always do.  This is very important for staying healthy.  If you make sure to eat a balanced diet and include lots healthy, fresh, whole foods and stay away from the processed stuff, you'll be improving your odds of living a long, healthy life!

Stay tuned for some delicious vegetarian recipe ideas, and in the meantime, be sure to grab your free copy of our special e-book packed with healthy, tasty, and super-simple vegetable-based recipes: Cooking with 3 Ingredients or Less.

Recipe: Healthy Homemade Fish Sticks

Do your kids love fish sticks, but you hate thinking of all the grease they are fried in?  Try this tasty homemade baked version that will make both you and the kids happy! You can also freeze these and reheat them later for a quick meal when you're pressed for time.

Healthy Homemade Fish Sticks
(Serves 4-6.)

Ingredients:

Fish sticks. (Photo credit: Wikipedia)

Tartar Sauce:
1/2 cup sour cream
1 Tbsp finely chopped pickles or pickle relish
sprinkle of dried dill, optional

Fish Sticks:
1 lb firm white fish, cut into finger-size strips
1/2 cup cornmeal
1/4 cup chopped almonds
1/4 tsp garlic powder
dash cayenne
1/4 cup whole wheat flour
1/4 tsp black pepper
2 egg whites
1 whole large egg
1 tsp fresh lemon juice

Directions:

• Make the tartar sauce first: Put the sour cream, chopped pickles, and dill in a bowl and stir to combine then cover and refrigerate.

• Preheat your oven to 425 degrees and put a cooking rack on a baking sheet.
• In a blender or food processor, combine the cornmeal, almonds, garlic powder, and cayenne, pulsing until a fine consistency. Pour out into a shallow dish; set aside.
• In another shallow dish, stir together the whole wheat flour and black pepper; set aside.
• In another shallow dish, whisk together the egg whites, whole egg, and lemon juice; set aside.
• Arrange the shallow dishes in this order - flour, egg, cornmeal.
• Dip each fish strip into the flour first, then the egg, then the cornmeal, shaking off excess in between each, then laying on the rack covered baking sheet.
• Repeat until all fish is coated.
• Bake fish in preheated oven for 15 minutes, flipping carefully with tongs once during the cooking time.
• Remove and let cool slightly on the rack before serving with the tartar sauce you prepared earlier.