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: Summer Squash With Broccoli & Chicken Stir-Fry

Nothing says summer like summer squash - and this time of year, many gardeners are inundated with it! Here is another recipe to help you use up the bounty. This simple stir-fry abounds with healthy vegetables, and the addition of turmeric fights inflammation and is good for blood flow. (Be sure to check out Wednesday's recipe for another stir fry with zucchini!)

Summer Squash Duo With Broccoli And Chicken Stir-Fry

Ingredients:

Summer squash. (Photo credit: Wikipedia)

3 Tbsp. high heat oil (peanut, coconut, macadamia)
4 boneless-skinless chicken breasts, cubed bite size
2 medium zucchini squash, sliced thin
4 small yellow squash, sliced thin
2 medium onions, sliced into thin strips
10 oz. fresh or frozen broccoli, chopped
1 tsp. fresh minced garlic
1/2 tsp. salt
1/2 tsp. pepper
1 tsp. turmeric
1 tsp. thyme

Directions:

• In a wok or large heavy skillet, heat the oil until sizzling hot.
• Add chicken to the wok, and cook quickly, stirring constantly until the chicken is almost cooked through.
• Add the vegetables and cook quickly, stirring constantly, until just starting to soften, then sprinkle with the seasonings, stir and cook until chicken is done and vegetables are crisp-tender. 
• Serve immediately.

Nutrition In A Glass - Summer Smoothies For Health

One of my favorite things about summer is my daily breakfast smoothie! Once summer kicks into high gear, with all sorts of fruits available, I have a smoothie for breakfast almost every day until frost! Mine is pretty basic, and includes fruit, juice, yogurt, and a bit of coconut oil and honey. But there are about a million variations of smoothies, and they can be super healthy as well as delicious - plus they're really easy to make at home! This week we'll share a few tasty and healthy smoothie recipes just in time for summer.

Not only are smoothies a quick and easy way to get something in your belly for breakfast or a snack, they are also packed full of nutrition. Or, at least they can be if you choose the proper ingredients – for this discussion, fruits and vegetables.

(Photo credit: Wikipedia)

Many people say they find it hard to consume the recommended number of servings of fruits and vegetables each day. Smoothies offer an easy way to get those servings in a very healthy way. By including raw fruits and vegetables in a smoothie, you get all the dietary fiber and nutrients offered, just blend and drink. It doesn't get much easier than that.

For instance, spinach is one of the super-foods we know we should add to our diet more often. But how many times can you eat spinach in a week? Probably not as often as you'd like for the nutrition spinach has to offer. But, you could add smoothies made with spinach to your diet, even every day without getting tired of it as long as you switched up the other ingredients each time.

That's just one example. How would you like to add four, five, or more servings of fruits and vegetables in just one smoothie? Add apples, berries, kale, kiwi, and even broccoli to a smoothie for breakfast, lunch, dinner, or a snack in between.

Once you discover how easy it is to blend up enough servings of fruits and vegetables to meet your recommended daily allowance, you'll be looking for all sorts of ways to include more fresh produce to your diet.

The great news is, along with the dietary fiber that fruits and vegetables offer, you'll also get loads of some pretty important vitamins, too. Here is a short list of just a few of the vitamins you'll get when you add fruits and vegetables to your diet.  Of course, this is not a complete nutritional outline - it’s just a list of a few to give you an idea of how smoothies can make you healthier.

Vitamin C

Probably the first vitamin you think of when discussing fruits and vegetables is this one. This vitamin plays a huge role in helping your body fight off illness because it acts as an antioxidant. It also is a key component to metabolize protein.

Fruits with vitamin C include strawberries, kiwi, grapefruit, oranges, and pineapple.

Vegetables with vitamin C include broccoli, kale, squash, and Brussels sprouts.

 (Photo credit: the_moment)

Vitamin E

Another powerful antioxidant, this vitamin is needed to help fight free-radicals, which are the internal and external stressors that cause cell damage, causing illness and premature aging.

Fruits with vitamin E include blueberries, raspberries, peaches, pomegranates, and mangoes.

Vegetables with vitamin E include Swiss chard, potatoes, squash, and pumpkin.

Vitamin K

This vitamin is important for our body because it plays a crucial role in blood clotting. It also is needed for proper calcium absorption and bone health.

Fruits with vitamin K include raspberries, grapes, plums, pears, and blackberries.

Vegetables with vitamin K include cabbage, asparagus, broccoli, carrots, cauliflower, spinach, and kale.

Those are just three of the many nutrients you will enjoy when you drink a smoothie made with fresh fruits and vegetables. The list goes on and on.

Along with smoothies being an easier way to get your fruits and veggies, they are also a great way to get a quick protein boost - it's easy to add a scoop of high-quality protein powder to start off your day with plenty of energy. Throw in a cup of yogurt and you have a serving of healthy probiotics too!

The nutritional value of a smoothie depends on the ingredients you choose to blend. If you’re drinking one smoothie a day filled with fresh fruits and vegetables, as well as some dairy, you will have a food that will help you meet your nutritional needs – and your health goals!

Check back later this week for some healthy & delicious smoothie recipes!

Review: Breville BJE200XL 700-Watt Compact Juice Fountain

Juicing is delicious and healthy and all you need is a high quality juicer to give your overall well being a boost with delicious vegetable and fruit juices. The combinations of juices from fruits and vegetables are practically endless and just about anyone can make a juice that is to their taste.

Breville BJE200XL Compact Juice Fountain (Photo credits: Best Buy)

The Breville BJE200XL Compact Juice Fountain is a powerful device that juices quickly and efficiently. Whether you are trying to juice pineapple (with the rind still on), carrots, or apples, you'll have a delicious drink in no time flat, and you can extract much of the nutrition which is in the peels as well, which sometimes makes the juice even healthier than just eating the fruit. (However, be sure to only use organically grown fruits and vegetables if you are juicing with the peels on.)

The machine is straight-forward to clean, with some parts being dishwasher-safe. A helpful cleaning brush also comes with the machine. It is highly reviewed by users, and is one of the most popular and well-liked juicers on the market today. The Juice Fountain has a centered knife-blade assembly and cuts the fruit and vegetables into tiny bits before pressing them through the stainless-steel micro-mesh filter. The end product is healthy, delicious and nutritious juices for the whole family. Drink them plain or mix with sparkling water for a refreshing soda-like beverage.

Overall, if you are looking for a good quality but relatively inexpensive juicer, this one is a great choice

Where to buy: www.amazon.com 

Eggplant: Royalty In The Garden & The Kitchen

Despite being one of my most despised vegetables as a kid, eggplant is one of the most unique looking vegetables in the produce section, and is incredibly delicious in a number of dishes. The deep purple color gives it that royal look and is difficult to miss among the reds, yellows, and greens of a typical produce market. Eggplant catches our eye first, and gives us a great reason to walk over, pick it up and take it home for dinner. But what is it and what do you do with it when you get it home? Let's take a deeper look at this versatile vegetable.

What is It?

Eggplant (Photo credit: Wikipedia)

Eggplants belong to the nightshade family of vegetables. Some of their family members also include tomatoes, sweet peppers, and potatoes. Eggplants grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height and has big leaves to protect the vegetables from the sun.

There are hundreds of varieties of eggplant, and while the different varieties do range slightly in taste and texture, one can generally describe the flavor as having a pleasant deep and musty taste and spongy texture. They are available in your local market year-round, but they are at their peak between August and October. Check your farmers markets for the best and freshest eggplants if you can.

History

Thomas Jefferson, who used eggplant in many of his experiments, is credited with introducing eggplant to North America. Before then, the ancient ancestors of eggplant grew wild in India and were first cultivated in China in the 5th century B.C. For centuries after its introduction into Europe, eggplant was used more as a decorative garden plant than as a food.

Although it has a long and rich history, eggplant did not always top the list of favorite veggies. Before domestication and cross-pollination, eggplant was extremely bitter and had to be cooked very well to even begin to dilute the taste. The majority of eggplant we see in stores today is grown in Florida since the weather stays mild most of the year. But New Jersey, during the summer months, is also a major supplier of fresh eggplant to  produce markets. It grows pretty well throughout the United States, so you can most likely find it fresh at local farmers markets almost anywhere during the late summer months.

Health Benefits

Eggplants are extremely versatile in the kitchen and they also have several health benefits. Studies have been done on eggplant to find their deep purple skin contains an anthocyanin phytonutrient called nasunin. Nasunin is a water-soluble antioxidant (which means that it breaks down easiest when in water) and free radical scavenger that has been shown to protect cell membranes from damage. This becomes especially important in brain cell membranes which are mostly made up of lipids and are responsible for protecting the cell from free radicals and letting nutrients in and wastes out.

Three varieties of Eggplant (Photo credit: Wikipedia)

Fun Fact

Another name for eggplant is Aubergine, which describes the rich purple color. You may also hear eggplant referred to as a fruit, which is accurate since that is its botanical classification. Even more confusing is eggplant is also botanically classified as a berry.  And, if that's not strange enough, the seeds you see when you scoop out the inner pulp are edible, but you may not want to eat them when you hear they contain nicotinoid alkaloids. Sound familiar? Eggplant is closely related to tobacco, although the seeds are not addictive!

How to Eat

It is important to use a stainless steel knife when cutting eggplant to avoid the brown look from oxidization when using a carbon steel knife. This browning or oxidization happens fast, so only cut it when you're ready to prepare it. While eggplant can be eaten with the skin on or off, for larger fruits the peel may be tough, and  it is important to “sweat” the eggplant by slicing and salting it. This will draw out some of the water and, surprisingly, a lot of the bitter taste that goes with it.

Once you have the eggplant sliced and sweated, you can add it to just about any dish you want. A classic dish of Eggplant Parmesan is always a family pleaser.  A great middle eastern snack is babaganoush which is pureed roasted eggplant. Serve it with some toasted pita chips and you have one incredibly yummy snack. It also absorbs the flavors of the ingredients it is cooked with, and when cooked well it tends to disintegrate so it is a great way to incorporate extra vegetables into sauces without the kids even knowing!

If you haven't tried eggplant yet, now is the time! This time of year it is cheap and plentiful. That gorgeous color is enough to make you fall in love at first sight.  But the versatility will keep you a fan for life.

Still not sure how to use this unique vegetable? Be sure to check back later this week for some tasty eggplant recipes!

The Broccoli Boost – A Super Food For All

When former President George W. Bush made his shocking proclamation that he didn't like broccoli and that he wasn't about to eat any, you could almost hear parents across the country gasping. While some kids might have praised the proclamation as an excuse to justify their own broccoli beliefs, the popularity of  broccoli has really never wavered. Parents still are finding ways to get broccoli on their kids' plates by using any means possible - and for good reason. Let's take a look at what this versatile vegetable has to offer.

What's In It for Me

Broccoli (Photo credit: Wikipedia)

Today, broccoli remains one of the best selling vegetables in America for many reasons. This low-calorie, nutrient-rich vegetable has been praised for some miraculous health benefits. This list of benefits includes fighting cancer, boosting our immune systems, building stronger bones, and lowering the risk for cataracts. Broccoli earns its distinction as one of the top super foods in diets around the world.

Broccoli is a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, B6, folate, potassium and manganese. We're familiar with most of these, of course, but did you know that folate is linked to reducing birth defects and heart disease? Along with these nutrients, broccoli is also a good source of protein, vitamin E, thiamin, riboflavin, calcium, and iron.

The words super-food and antioxidant often go together, and broccoli is no exception.  Rich in antioxidants, those damaging free-radicals don't stand a chance against broccoli.  One of those antioxidants is Q10 which helps the body produce energy. Another specific component of broccoli’s superpower status involves a compound called sulforaphane which triggers potent anti-cancer enzymes. These enzymes are also effective in eliminating bacteria that can cause peptic ulcers.

And, you don't have to eat a lot of broccoli to get all these super nutrients. Just one cup of broccoli provides over 40 milligrams of calcium and almost 80 milligrams of vitamin C. That even beats milk as a nutritional food source.  All this nutrition is available in only 25 calories, plus broccoli is very low in saturated fat and cholesterol.

Choosing the Right Bunch

Selecting fresh broccoli isn’t difficult. Look for sturdy stalks with compact, dark green florets, and avoid wilted specimens with yellowing buds, as these stalks are already past their prime. Broccoli stores well in the refrigerator for up to three days before losing its vitamin content. In some supermarkets, you will even find hybrids like broccoflower or broccolini, which combine kale or cauliflower with broccoli.

Trim any leaves from the stalk and trim the woody end of the stalk off the bottom. If you prefer to eat only the florets, or your recipe calls for just the florets, cut the broccoli florets off the stalk, rinse under running water, and drain. Save the stalks for another recipe if desired. (Peeled and shredded broccoli stems make a great "slaw" salad.)

Cooking and Serving Tips

Broccoli is one of the more versatile vegetables you can eat, holding up well in a number of recipes and cooking methods. Of course, the closer you keep your broccoli to its raw state, the more nutrients you will maintain.

Freshly steamed broccoli. (Photo credit: Wikipedia)

If you are cooking your broccoli to serve as a side dish, you should only cook it for a few moments, until the florets turn bright green. Cooking broccoli for more time than necessary causes the nutritional benefits to deteriorate.  If the broccoli becomes mushy during steaming or boiling, it's cooked too long.  You may choose to flash-cook the broccoli in a microwave to keep the cooking time short and to maintain more of the nutrients. Although, the microwave debate still goes on about whether it reduces or destroys nutrients in broccoli. You decide.

Broccoli can be used in anything from stir-fry to casseroles, omelets, soups, and salads. The florets are a pretty, and nutritious, addition to many dishes. The stalks can be chopped and sauted, roasted, or cooked and pureed for a creamy broccoli soup. You'll find thousand of recipes using broccoli once you start searching.

Of course, we can't talk about broccoli and kids without talking about broccoli trees. Raw broccoli florets look like little trees, so use this to your advantage when trying to get kids to eat their broccoli. With a bit of creamy dressing for 'snow,' make a little forest of broccoli trees and your kids will be tempted to gobble them up in no time.

It should also be noted that sprouts from broccoli have the same healthful benefits as the plant itself. Toss a handful of sprouts on top of a salad for a real boost of flavor and nutrients. Or, tuck a pile of broccoli sprouts into a tortilla wrap sandwich for a crunchy treat. Anywhere you want to add crunch, add broccoli sprouts.

No matter how you serve broccoli - raw, blanched, or steamed as a side dish, or as an ingredient in a main dish, you can't go wrong with this powerhouse vegetable. Besides the boost broccoli gives your immune system, and your overall health, broccoli is just plain tasty. This is one super food you don't want to skip.

Recipe: Oriental Quinoa With Vegetables

From breakfast to dinner and everything in between, there are lots of great ways to use quinoa in your cooking! This one offers a delicious twist on the classic stir-fry, usually served with rice, only with the fresh, light, and healthy taste of raw veggies. The texture of quinoa makes it an interesting substitute for the heavier, starchier rice, and its light taste goes great with oriental flavors.  This is also good cold for lunch as leftovers.

Oriental Quinoa With Vegetables
(Serves 4.)

Ingredients:

1 cup water
2 tbsp rice vinegar
2 tbsp plum sauce
2 cloves fresh garlic, minced
1 tsp fresh ginger-root, minced
1 tsp sesame oil
1/4 tsp salt
1/4 tsp crushed red pepper flakes
1/2 cup quinoa, well-rinsed
1 sweet red pepper, chopped finely
1/2 cup water chestnut slices, chopped finely
1/2 cup fresh sugar snap peas, trimmed and halved
2 green onions, sliced thin

Directions:

1. Combine the first eight ingredients in a large saucepan, then bring to a boil.
2. Add quinoa and reduce heat. Cover and simmer for about fifteen minutes, until all water is absorbed.
3. Remove from heat and add water chestnuts, peas, red pepper, and onions. 
4. Fluff with a fork, then cover and let stand for about ten minutes before serving.

Recipe: Hearty Harvest Chicken Stew

This time of year, eating local  may not be as easy for some, but you can still enjoy locally grown foods if you choose seasonal vegetables, or those that store well. Winter squash, carrots, potatoes, and onions can all keep well into the winter if properly stored - that way you can eat foods from your local area well into the winter months. This tasty stick-to-your-ribs recipe is even better if made with locally raised, pasture-fed chicken - once you try it, you'll never want to go back to the big-box store kind!

Hearty Harvest Chicken Stew
(Serves 4-6.)

Ingredients:

2 Tbsp olive oil
1 lb chicken breast tenders, cut into bite-size pieces (local and organically grown, if at all possible)
1 can chicken stock (large size) - or 3-cups homemade broth
3 potatoes, diced
4 carrots, peeled and sliced
1 red onion, diced
3 stalks celery, chopped
1 tsp dried thyme
salt and pepper to taste
2 Tbsp butter
2 Tbsp flour

Directions:

1. In a Dutch oven or heavy soup pot, heat the oil over medium-high heat, then add the chicken pieces and cook until just browned.
2. Pour in the chicken stock, bring to a boil, add all the vegetables, and return to a boil, then immediately turn heat down to a simmer. 
3. Simmer slowly for about 20 to 25 minutes or until the vegetables are just tender crisp.
4. Add the thyme, salt, and pepper and continue simmering while you prepare the roux.
5. In a small bowl, smash the butter and flour together with a fork until completely combined, then add to the liquid in the pot and whisk until the liquid thickens, then stir through the entire mixture and allow to heat for another minute, then remove from heat and serve immediately.
6. This will serve about 4 to 6 people a hearty meal.

Recipe: Chunky Quinoa Veggie Stew

Nothing says stew like a cold winter night, and if you're watching your carbs, or avoiding gluten, quinoa can be a great alternative in your comfort-food-seeking menu. This recipe combines a number of healthy vegetables into a hearty and tasty stew packed full of flavor and nutrition. This one can easily work for vegetarians or those looking for a meatless recipe - just substitute vegetable broth for the chicken broth. Enjoy!

Chunky Quinoa Veggie Stew
(Serves 6.)

Ingredients: 
1 finely chopped sweet onion
1 red bell pepper, cut in half-inch pieces
2 teaspoons extra virgin olive oil
1 tbsp paprika
2 tsp coriander
1 1/2 tsp cumin
6 cups homemade chicken broth or stock
1 pound red potatoes, cut into half-inch pieces
1 cup red or white quinoa, well-rinsed
Salt and pepper, to taste
5 cloves fresh garlic, minced
1 cup frozen or fresh corn kernels
2 fresh ripe tomatoes, chopped coarsely
1 cup frozen (or fresh) peas
1/2 cup fresh cilantro, minced
1 avocado, cut into half-inch pieces

Directions:

1. Combine bell pepper, oil, onion, and pinch of salt in a Dutch oven.
2. Cover and cook on medium-low heat until vegetables are soft, stirring occasionally, around eight to ten minutes. 
3. Stir in paprika, coriander, cumin, and garlic. 
4. Stir in potatoes and broth, then bring to a boil; reduce heat and simmer ten minutes.
5. Stir in quinoa and continue simmering for an additional eight minutes. 
6. Stir in corn and continue simmering until potatoes and quinoa are just tender, around five to seven minutes. 
7. Stir in tomatoes and peas and cook for an additional two minutes.
8. Remove from heat, then stir in cilantro and season with salt and pepper as desired. 
9. Garnish bowls of stew with avocado before serving.

Leftovers Recipe: Thanksgiving Table Shepherd's Pie

I do have a great recipe for leftover turkey soup, but everyone does soup, so I wanted to mix it up a little this year, and give you a new option. This one uses multiple leftovers - turkey, gravy, mashed potatoes, and vegetables, so you can start getting the fridge cleaned out this weekend, and won't feel like you're eating the same thing again. Plus, since just about everything's already cooked, this one's a snap to make, which will be nice after all the work you put into the Thanksgiving dinner. Enjoy!

Leftover Thanksgiving Table Shepherd's Pie

Shepherds Pie (Photo credit: seriouslygood1)

Ingredients:

4 cups cooked turkey, shredded
3 cups cooked vegetables, anything you have leftover (if you don't have leftover vegetables, just quickly steam some chopped broccoli and carrots or peas and you'll be good to go)
1 cup gravy
4 cups leftover mashed potatoes
1 egg
1 Tbsp cream cheese; room temperature
salt and pepper to taste
2 Tbsp butter or margarine, broken up
dash paprika

Instructions:

1. Preheat oven to 400 degrees and grease a large pie plate or casserole dish.
2. Heat turkey, vegetables, and gravy in a saucepan until warmed through, then turn into prepared dish.
3. Mix room temperature mashed potatoes with egg and cream cheese until smooth and well blended, add salt and pepper to taste, then mix again.  
4. Spoon the potatoes over the ingredients in casserole, spreading to cover ingredients completely.
5. Stick pieces of butter all over the potatoes and sprinkle with paprika.
6. Bake at 400 degrees for 25 to 30 minutes until potatoes are browning and filling is bubbling hot.

The Basics of Low Carb Diet Lingo

In order to understand today's diet talk, you have to understand the phrase low-carb.  Even though these types of diets have been around for a long, long time, there seems to be a new interest of late.  It could be due to new books coming out, or possibly revised editions of popular diet books from years past.  Whatever the reason, low carb, slow carb, or low glycemic diets are getting a lot of attention.  Let's take a look at the basics of what a low carb diet looks like, and familiarize ourselves with some of the related terms.

Low Carb v. Slow Carb

Raw vegetables and dips (Photo credit: Wikipedia)

Even though the most popular diets include one or the other term, you can use them interchangeably, to some degree.  Even the lowest of low-carb diet phases includes some carbs in the form of vegetables, typically.  As a matter of fact, a certain portion of carbs must come from vegetables, with no exception. No respectable weight-loss program can truly support an absolutely carb-free diet.  Carbohydrates are essential for a healthy body, even during weight-loss.

Slow-carb is just another way of saying that you need to ingest carbs that are slow burning, such as vegetables, and even some fruit.  Fast burning carbs would include processed breads and pastas, for instance.  These are the carbs that give a quick sugar boost, then drop just as quickly.

Not all carbs, even slow burning carbs, are created equal.  Some low or slow carb diets recommend staying away from some vegetables they consider high in sugar, such as corn or peas, especially during the first phases. The same is true for dried beans and other protein rich foods that also are considered higher in carbs.

When comparing lists of acceptable foods on any low carb diet, you'll see differences.  You'll also see differences in what levels of carbs are going to result in weight loss, and where those carbs should come from.  In some diets, even slow burning carbs like dried beans are forbidden in the first phases.  In other diets, all carbs, as long as they are slow burning carbs, are just fine.

This is not simple, but it is all a matter of opinion, personal preference, and what works for you.  If you've been on a diet that includes such slow burning carbs as brown rice, black beans, and quinoa, and haven't seen any results, this diet may not be for you.  Individuals process carbs differently.  Simply following a diet according to a low-glycemic index (the amount of carbs in a food) may not be what you need to lose weight, or it may be, but it's a good way to start understanding how your body processes carbohydrates.

The Protein Process

Years ago, people were going on all sorts of vegetable and fruit only diets. Then there were the whole grain diets.  None of those diets are part of our common vernacular today, but the diets that are high in protein and low in fast-burning carbs are.  Protein is essential for building muscle, which burns fat, and keeps us strong.  Protein is a building block, just like other nutrients we know to be essential. 

No matter which diet you follow today, if it includes a balanced approach to good sources of protein and carbohydrates, it is most likely a respectable weight-loss program.  Human beings cannot live on protein alone, nor does any proper diet developed by a health professional suggest otherwise. There was, actually, a myth around high protein, low carb diets for years.  Nowhere in the mainstream market of dieting did a protein-only method for weight-loss exist.  Even one of the most popular diets for decades that suggested adding more servings of proteins at every meal, actually formed the basis of their diet on ingesting more vegetables than protein. People could get seriously ill, even fatally ill, by eating only protein, and this approach was never approved or suggested by any mainstream diet.

(Photo credit: Wikipedia)

Eating a diet that's rich in protein is not difficult for the most part.  Protein from many sources, including dairy products, eggs, cheese, meat, poultry, and seafood is suggested in most low-carb diets. Because most proteins are also low carb, or no carb, it makes sense to eat a lot of these foods when on a low-carb diet.  And because it's more difficult to over-indulge in protein, it's a safe bet that you will practice portion control more easily.  It's rare to see a person eat a whole roasted chicken, but a huge plate of pasta can disappear quite easily at one sitting. The diet systems may vary in exactly how much and which sources you should get the majority of your protein, but most well-respected diets include a good portion of protein each day, balanced with a variety of healthy carbs.

The Fat Fact

This seems to be where the division lies in many low-carb diets.  Some diet plans say simply that you can't get “fat from fat.”  Other diet plans are so concerned with fat intake that they allow more carbohydrates if it means avoiding fat, as is the case with most 'lite' foods.  If you check the labels, you'll often find that “low fat,” “reduced fat,” and “light or lite” means added sugars to tweak the flavor. 

The reason is simple; fat is flavor.  That's why some mainstream low-carb diets recommend eating regular, full fat foods, such as regular mayonnaise, sour cream, and even whole milk or heavy cream.  While other low-carb diets have fats restricted by eating only fat-reduced dairy, dressings, etc.

The debate over fat is not easily settled.  Fat is essential to your body's health, and particularly to your brain.  Fat gives food flavor.  Fat also makes you feel full.  Without fat in your diet, your body will suffer.  However, it's also important to remember that it's the type of fat you eat that matters.  Fat that naturally occurs in nuts and avocados, for instance, are considered by most diets as essential elements.  Added fats for cooking and serving foods, such as olive oil, are often included in healthy fats, but not in all stages of all diets.  It all depends on which diet you're following.  Clear as mud, right?

So what is the truth?  Should you eat whole grains and black beans on a low carb diet or stick to celery and broccoli?  How much protein is enough protein?  Should you eat eggs fried in olive oil or poached in water?  Are fats good or bad for you? 

The fact is, the answer is different for different people.  Some people respond very well to a high protein diet with added fat, while others simply don't.  Some people lose weight eating a diet that's rich in whole grains, while other people gain weight.  The best thing anyone can do is get all the information, then use your own common sense to decide what works for you.  Keep a journal as you add and subtract foods from your diet, then do what works best for you. I know that may not be the clear-cut answer you were looking for, but the truth is, every body simply functions slightly differently, and there really isn't one "magic pill" for everyone when it comes to health & nutrition, or even weight-loss.

Pumpkins - More Than A Jack-O-Lantern: A Superfood!

This time of year, pumpkins are everywhere: lining the side walks, piled beside roadside stands, and grinning down from porches. But pumpkins are more than just a decoration - they're actually a superfood! Thinking of pumpkin as a nutritious super food can be a bit puzzling.  After all, isn't the first image that comes to mind sweet and smooth and covered in whipped cream?  But, according to nutritionists, we should be thinking of pumpkin more often than during the annual Charlie Brown cartoon or as a delicious way to top off a scrumptious Thanksgiving dinner.

Pumpkin is a vegetable, regardless of those images. In fact, pumpkin is a nutrient-rich super food that has a great number of health benefits. Let's take a look at why pumpkin should get its just desserts... beyond desserts.

Pumpkins, photographed in Canada. (Photo credit: Wikipedia)

A Well-Rounded Vegetable

The list of nutrients in pumpkins is almost endless. Starting with the basic vitamins and minerals we all know, pumpkin has a healthy amount of vitamins C and E, and is a rich source of  potassium and magnesium. Pumpkin is also right up there with other super foods in the dietary fiber category.

Pumpkin also contains two lesser known elements called carotenoids, which are alpha-carotene and beta-carotene. These carotenoids are fat-soluble compounds that are specifically linked to decreasing the risk of a number of cancers, as well as lowering the risk for heart disease, cataracts, and macular degeneration.

Beta carotene is an important antioxidant. Foods rich in beta carotene, like pumpkin, sweet potatoes, and carrots, have the potential to lower cholesterol and to slow the aging process of our vital organs. Antioxidant rich foods, like pumpkin, are key to fighting the free radicals which attack our healthy cells.

And, it’s not just the flesh, the insides, of the pumpkin that is healthy. The seeds from the pumpkin also earn super food status. These seeds, or pepitas, are also nutrient-rich and beneficial, containing high concentrations of phosphorous, zinc, copper, selenium, and other nutrients. The seeds also have essential Omega 3 fatty acids and even the amino acid typtophan, known for its anti-depressant benefits. So, as you see, the pumpkin has a lot more to offer than you might think.

Thinking Outside the Pie Pan

Of course, pumpkin is associated first with pie. Beyond pie, many folks know about making pumpkin muffins or cake. These are great and delicious, but trying to branch out into more savory pumpkin dishes takes a little more imagination.

A slice of homemade Thanksgiving pumpkin pie. (Photo credit: Wikipedia)

But, first to clarify; no, pumpkin does not taste like pumpkin pie. That flavor comes from the spices used in the pie, like nutmeg, allspice, and cinnamon. Because pumpkin basically has very little flavor of its own, it will taste like whatever you want it to taste like.

Pumpkin is truly versatile enough to go into soup, chowder, stews, casseroles, and other main dishes (I have a Thai Pumpkin Coconut Soup recipe that I love).  You can puree pumpkin and add to soups as a thickener and to add great fiber and nutrition. Try roasting pumpkin and mashing like you would any squash. Flavor with herbs, salt, and pepper for added taste. You can steam it, boil it, or puree it to use in a variety of other recipes, like pumpkin pancakes for breakfast. The seeds, of course, can be roasted in a number of ways, then added to cereal, trail mix, or salads. 

For a real different twist, and a very pretty presentation, scoop out the flesh from several small pumpkins, chop up and add to your choice of meat, vegetables, rice or bread cubes, and seasonings. Then stuff the pumpkin shells with the mixture and bake to make an entrée that your guests won’t soon forget.

Pumpkin has definitely earned its place among the top super foods for a healthy diet. Colorful, nutritious, delicious, and oh so versatile – all the things a super food should be!

Still stumped for ideas for cooking pumpkin? Be sure to check back later this week for some tasty new recipes!

Choosing Antioxidant-Rich Foods

Antioxidants are essential to any diet.  They not only keep us healthy and functioning properly, the may also prevent cancer and aging.  So, if you’ve decided you need more of these wonderful nutrients, you’re probably wondering “where can I find them?” Here’s a list of foods and supplements that will help you get the antioxidants you need to live a happy, healthy life. 

While you can get supplements with antioxidants, the best delivery system is your food.  Of course most people know that fruits and vegetables are the best sources around. But which ones pack the greatest punch? A study was done recently to determine which foods were highest in antioxidants and these are some of the ones that made the list.

Red kidney beans (Photo credit: Wikipedia)

* Beans.   You’ve probably always known that beans were good for you, but you may not have known that they are one of the best food sources around for antioxidants.  Beans that provide the most antioxidants are small red beans, red kidney beans, black beans, and pinto beans.  Small Red beans were actually found to be the best antioxidant source of any food!

* Fresh fruits.  We all know apples are good for us, but what about blueberries, cranberries, blackberries, raspberries, strawberries, cherries, and plums?  These are all tasty ways to get your antioxidants.  If you’re still partial to apples, stick to Red Delicious, Granny Smith, and Gala apples.  They have more antioxidants than other varieties.

* Fresh vegetables. Obviously fruits & veggies are some of the top food sources of antioxidants. But which veggies made the list? Most vegetables have fairly high antioxidant levels, but as a general rule of thumb, if you eat colorful veggies you will get more antioxidants - and other vitamins. Red & orange peppers, sweet potatoes, tomatoes, broccoli, and greens such as collards, kale, and mustard greens are all very high on the list. Onions and garlic are also great.

And of course be aware that antioxidant levels are highest in fresh, ripe fruits & vegetables. They start to decline rather quickly once harvested, so for the highest amounts of antioxidants, eat fruit & vegetables that are fully ripe, and preferably just picked. (The best sources for this quality of produce are local farmer's markets and CSAs. http://www.newholisticliving.com/csa.html.)

* Artichokes.  This is an interesting one, and while some people cringe at the thought of eating an artichoke heart, they might be more inclined to chow down when they find out they’re one of the top ten best sources of antioxidants. Artichokes can be tricky to prepare, but you can find them jarred and they are quite tasty - although the antioxidant content is lower due to the cooking & canning process.

If you don’t eat enough of these foods, you can always get antioxidants from supplements.  Just remember to look closely at the labels before you buy; supplements need to come from natural sources - not be artificially manufactured.  That way you’ll get the best benefit for your money.  The best supplements for antioxidant properties are: Vitamin C, Vitamin E, selenium, carotenes, copper, and zinc.

Fruits and vegetables (Photo credit: nutrilover)

Instead of buying 6 different individual supplements, you should look for something that contains all these vitamins and minerals in one pill.  Not only will you be saving money, some studies indicate that a combination pill is a safer and more effective delivery system for antioxidants.  We prefer, recommend, and use Garden of Life - they use organic, whole-food sources, and also are an environmentally responsible company. You can find some of our favorites at: http://www.newholisticliving.com/products.html#TLProducts - towards the bottom of the panel. We like their Raw One multi-vitamins - they are the highest potency and quality that we've found in a multivitamin. 

In addition to the foods listed above, those that contain the vitamins and minerals listed as supplements can also be eaten to increase you antioxidant intake if you don’t want to use supplements.  For example, try eating an orange for vitamin C or carrots as a source of beta carotene.

By taking supplements or making healthy diet changes, you can drastically increase your antioxidant intake and improve your health and quality of life. 


   

Video - Healthy Snack Wrap Recipe

Here is a really tasty-looking snack wrap, which is healthy and super easy to make. You can add many different kinds of vegetables - whatever you like or have on hand, but I would always recommend chopping them yourself - not buying cut or grated veggies like she mentions in the video. Almost all vegetables (and fruits) begin to oxidize and lose nutrition quickly as soon as they are cut, so you don't want to buy cut veggies that have been sitting in the store for several days - most of the nutrients will already be gone. Instead choose whole veggies, and use a food processor if you like, to quickly chop or grate small amounts as needed. This way you are getting the full nutritional content of the vegetable.

And of course, for the most nutrition possible, grow your own, or buy local at a farmer's market or CSA, to get them as close to harvest as possible!

Enjoy - this made me hungry just watching!

Healthy Cooking Lessons : Healthy Snacks Recipes
A great, healthy snack recipe is to spread Neufchatel cheese on a whole wheat tortilla, add sprouts, carrots and bell peppers, and roll up the tortilla with the vegetables inside. Cut the rolled tortilla into pieces for a more appealing presentation ...

16 Tips For Eating Healthy When Eating Out

Of course we encourage cooking from scratch whenever possible, but I understand that once in a while it's nice to have a fun dinner out for a special occasion. If you are watching calories or trying to eat healthy, when you go out to a restaurant to eat, you may find all the options a bit confusing. These tips will help you make the most of your dinner out, while making healthier choices.

sauces (Photo credit: namealus)1. Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal.

2. When you order grilled fish or vegetables, you should ask that the food be grilled without, or with just a little, butter or oil.

3. Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!

4. You should always try to drink water or tea instead of soda or beverages that contain alcohol. And beware of diet sodas - they are NOT healthy! They provide ZERO nutritional value, and most are loaded with chemicals that have been shown to actually increase appetite, which is definitely not what you want.

5. If you order dessert, share with a friend. Half of the dessert will equal half of the calories - and you'll still satisfy your sweet tooth.

6. When you choose a soup, remember that cream based soups are higher in fat and calories than other soups. But a soup can be a great appetizer, as most are fairly low in calories and fill you up pretty fast, so you can order a smaller entree.

7. When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

8. When you are full, stop eating. Listen to your body and what it tells you - it will tell you when you've had enough!

9. If you get full, take half of your meal home. The second portion of your meal can serve as a second meal later. This way, you get two meals for the price of one - and hey, it's always nice to save a little money too, right?

Image via Wikipedia10. If you're looking to eat less, order two appetizers or an appetizer and a salad as your meal. You'll get more variety, and probably save money as well.

11. If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french fries.

12. Always look for food on the menu that's baked, grilled, broiled, poached, or steamed. These types of cooking use less fat in the cooking process and are usually much lower in calories.

13. As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

14. Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice, if available.

15. If you crave dessert, look for something with low fat, such as berries or fruit. (Or see tip #5 above.)

16. Always remember not to deprive yourself of the foods you truly love, or you will tend to splurge, binge, or otherwise over-indulge later. All types of foods can fit into a well-balanced diet, if you eat them in moderation, and balance them with healthy choices.

Heart-Healthy Family Dinners

Dinner time is family time. It is also a time to help everyone eat a better diet. Here are some ideas to help create heart-healthy meals.

The heart is a vital organ. It pumps blood throughout the body, carrying oxygen to all of your cells. In order for the heart to do its job, it needs to be fed the right things. For instance, if you eat a lot of processed foods, you could develop a cholesterol problem. Too much of the bad (LDL) type of cholesterol can affect your blood vessels. Since the heart pumps blood through them, this affects your heart.

The best way to keep your heart healthy is to eat a diet full of foods that will keep it running smoothly. Let’s talk about the types of foods that can do that.

Healthy Heart Food Categories

* Whole grains – Whole grains lower the blood sugar levels. When your sugar is level then you are secreting enough of the hormone insulin to fuel your cellular needs. Whole grains also contain lots of fiber to help you feel full so you eat less.

Image via Wikipedia* Vegetables – Vegetables contain lots of vitamins and minerals that are vital to cellular metabolism and repair. The majority of the vitamins and minerals that the body needs are obtained from natural sources like food. Be sure they are as fresh as possible, as the vitamins in vegetables often deteriorate quickly after harvesting. For the freshest produce, shop at a farmer's market, join a CSA, or grow your own!

* Beans – These contain lean protein which is needed for muscle growth. The heart is a muscle so it needs protein to stay healthy.

* Lean meats – This is animal protein and also needed for muscle growth. Try lean pork, beef and poultry - but be sure it is organic or naturally raised to avoid ingesting toxins and hormones that may cause additional harm to your health. Eating fish, including seafood like shrimp, will also provide protein and vital minerals without the added saturated fat.

* Fruits – These satisfy a sweet tooth. Instead of eating a candy bar, try a fresh piece of fruit. It has fewer calories and more vitamins.

Heart-Healthy Dinner Ideas

Now, let’s try to put these different categories together for some meal suggestions.

* Vegetarian lasagna – Whole wheat pasta reduces the carbs for this meal. Also, try adding vegetables and low-fat cheeses instead of meat. Increase fiber content without increasing unnecessary fat.

* Chicken and vegetable casserole – Lean chicken breasts provide protein while vegetables like broccoli and carrots increase nutrition, even for kids who don’t care for vegetables. Bind it all together with a quick white sauce using evaporated milk or half-and-half. Don’t forget the brown or wild rice for fiber.

Image via Wikipedia* Grilled meats – Grilling fish or lean meats reduces the fat content, as the fat can drain off as it cooks. You can grill all year round with a gas grill and a love of fewer calories in your diet. For a refreshing taste, you can even grill your veggies wrapped in foil as well.

* Wrap sandwiches – Dinner doesn’t have to be heavy. In fact, lunch is better as the heaviest meal of the day. For dinner, go light and easy. Use lean beef or grilled or sauted chicken strips to make a satisfying tortilla wrap. Add diced veggies to complete your sandwich.

Want a healthier heart? Eat for it. Combine healthy categories of food to create delicious meals for dinner, lunch and breakfast.

How to Choose the Right Cutting Board

You use it everyday in the kitchen. If not looked after it can make you sick – And yet you probably never give it a second thought.

A Chopping Board (or cutting board) is a large board you use in the kitchen for chopping, cutting and preparing food on.

Image via WikipediaWhen purchasing a new board, there are heaps of options to choose from – timber, glass, marble, plastic. And it can be a confusing choice. My favorite trusty old plastic board finally broke recently after many years of use, and I had to find a new one. I was fairly overwhelmed by all the different choices in size, material, pricing, etc.

Glass and Marble type cutting boards may look good but they play havoc on your knives. The hard surface will quickly blunt your knife and damage its edge. So, keep your glass and marble boards for serving food only.

When it comes to wooden and plastic boards, even the experts are divided as to which is best. It comes down to personal preference. And mine is…. it depends.  :-)

Wooden boards are generally heavier and less inclined to slip. They are also more attractive and can be used to serve food at the table.

Whereas plastic boards are lighter, come in various colors and are dishwasher safe.

Whichever type you choose, it is imperative you clean it well. Harmful bacteria can breed on your board and cause health concerns, especially if you have used it to cut raw meat or seafood.

So …  be sure to scrub your board well after each use, with hot water and detergent. Then allow it to stand and drip dry. Your board should be completely dry before using again.

It’s a good idea to have more than one board, to avoid cross contamination. Have one for raw meat and one for other foods. Professional chef Jamie Oliver recommends home cooks use a plastic board for raw meats, which may resist cracks and scratches better than wood, and can also be placed in the dishwasher for a sterilizing wash.

Or take it to the extreme and do what the professionals do.  Use 5 different colored boards:-

     Red – Raw Meats
     Yellow – Poultry
     Blue – Seafood
     Green – Fruit and Vegetables
     White – General

Image via WikipediaI don't take it quite that far, but I do have several different cutting boards - a couple of plastic ones that can go in the dishwasher and which can be used for meats, vegetables, and anything that is to be cooked. I also have a "raw vegetable" board, which I use only for veggies and fruits which will be eaten raw or in salads, and a small plastic board which I use for "sweets" - nuts, dried fruits for baking, and things that I don't want to cut on an onion, pepper, or garlic-scented board. :-)

So, if your board is starting to look a bit worse for wear, then it is probably time for a new one. And now you will be well informed to choose the right one for you.

And what did I end up with, during my recent shopping trip? I chose a medium-sized bamboo board, which became my new "raw" board. It had a weird smell the first few times I used it, but after a few uses and a few good (hand) washes, now it's great. It's a nice size and weight, has a handy handle on one end, and looks nice.

A Few Popular Cutting Board Choices:
   

Time for Cooking On the Grill

Well, summertime is here at last! Which means it is time to begin preparing meals without heating the house whenever possible. If you haven't considered the value of cooking on the grill in the past, perhaps now is a great time to adjust your way of thinking.

Image via WikipediaCooking on the grill is a great way to keep the heat of cooking outside your home as well as to bring the family together for the entire cooking process. Moms read: this is a great way to get dad to help out with meal preparation! While this is said somewhat in jest, there is some truth to the fact that men are much more inclined to slave away over a hot grill than a hot stove. More importantly, most of the mess of cooking on the grill remains outside your kitchen. I don't know about you, but that is a huge bonus for me, when it comes to cooking.

Cooking on the grill is also a great way to get the kids involved in the meal preparation and clean up process.  If you are hoping for instant family unity over the picnic table you might want to think again but there isn't anything quite like it when it comes to not worrying about spills or dropped food as you can rest fairly certain that the animals will take care of anything that gets left behind.

Even small children can help when cooking on the grill by bringing utensils to the grill, holding plates, and 'setting' the picnic table for your dining experience. If you intend to do a good deal of cooking on the grill, and eating outside, you may want to invest in some portable and 'kid friendly' containers for things such as condiments, napkins, plastic ware, and tablecloth holders. Be sure to find containers that can handle a decent gust of wind without flying off too. These may be a little heavier for your little ones to hold but they won't be nearly as difficult to chase when blowing across the lawn.

Image via WikipediaCooking on the grill is a great way to enjoy nature after a long day of work. Don't just reserve this as a weekend event as you will find you miss out on some of the relaxing qualities it can bring to your midweek slump. One thing that can definitely be said about grill cooking is that the selections are almost as limitless as they are when cooking on the stove. You must use your imagination for maximum effect though very few meats and vegetables are truly off limits when it comes to cooking on the grill.

In addition to cooking meats on the grill, it is important to keep in mind that you can also cook all kinds of fresh fruit and vegetables on the grill as well - and it's actually a pretty healthy way to cook, since excess fat will drain from the meat, and of course you're not frying anything. (You can also find lots of yummy grilling recipes online.) There are also lots of tasty summertime side dishes that go great with grilled foods such as baked beans, potato salad, and nice cool deserts and pies.

Cooking on the grill is a great way to bring family and friends together. The next time you plan to have a get together why not make it a night of grilling out? You can have the best of all worlds with no muss, no fuss and great food with good friends. Cooking on the grill is certainly a great way to get the neighbors out and about. There's nothing on earth that can quite compare to the aroma of meat, fruit, and vegetables grilling over hot charcoal.

The most important thing to remember about cooking on the grill is that it should be an experience rather than a chore. Most of us truly enjoy the thought of having a good dinner under the sun or stars (whichever applies in your case). If you haven't tried this in a while, it's time to dust off the grill and refresh your memory and your taste buds!