New Spin on Toast

I took the traditional breakfast toast (with Almond Butter) and topped it with a fruit salad I wanted to eat up and fresh ground flax seed, not half bad!

Salad Steamers!

My new favorite invention is Salad Steamers! The recipe template is at least one dark green, one fruit containing vitamin C and one vegetable containing vitamin A and a heart healthy fat (EVOO, Avocado, salad dressing, nuts- soaked overnight or pan toasted in a little oil).  I was ready for a break from citrus so I picked up strawberries (another good source of vitamin C). I also had figs and carrots so that's what I used.

See below for step by step.

STEP 1   Chop fruits and veggies to be steamed.

STEP 2 Layer in Steamer with most dense veggies on bottom (take longer to cook).

Steam until JUST cooked, and still slightly crunchy (stems on kale/carrots). Maybe 5-6 minutes.

Add remaining ingredients.

This one is Fig, feta and Fish (Sole, frozen from Whole foods) variation. I love warmed fig with feta, YUM!

New Creations

Macadamia Crusted Halibut 

Combined ground flax seed, ground dried coconut, freshly food processed (or use a coffee grinder) macadamias and a pinch or two of sea salt. Dredge in egg, dip in mixture and bake covered with aluminum foil on 350 for about 15 minutes depending on the size of your fish.  Remove cover and flip fish over. Cook additional 5- 10 minutes uncovered at 425 or until both sides are crispy and deep golden brown.

on a bed of Sautted Collard Green Salad  

add chiffonade collard greens in 2 tsp coconut oil and saute until just cooked. Turn off heat and add chopped carrots 1/2 per serving, 1/4 peeled and sliced avocado per serving and a simple dressing like lemon vinaigrette (fresh lemon juice and extra virgin olive oil.

with a side of raw Pina Coslada

• Finely shredded cabbage, 3/4 of a small head of cabbage is what I used, pre shredded is ok too
• 1/3 of lemon, fresh juice
• a pinch of sea salt 

For cabbage mixture; Combine in a large bowl and knead like dough until the cabbage softens and begins to release moisture. Allow it to stand 30 minutes to an hour on your counter. (Perhaps while you chop and gather other ingredients.) 

• Fresh Pinapple, about 1.5 cups
• Fresh Coconut meat 

(buy a Thai Young, reserve coconut water in separate container and remove meat from coconut. If you've never worked with fresh coconut before ask the produce department if they'll cut  open the coconut for you, most will. This saves a lot of time, and coconut :o)

• 3/4 fresh mango, diced OR 1/4 cup orange marmalade with peel (diced)
• 1/4 cup of Veganaise (grapeseed oil based) or organic mayonnaise
• 1/4 cup plain yogurt
• 2 tsp honey (good quality, raw, local. Beneficial allergy support) 
• 1/4 tsp onion powder
• 1/8 tsp Sumac
• 1/2 box of snack sized raisins (kids lunch size), maybe 1/4 cup
• 2 tsp Vinegar (I used white but any will do)

Combine remaining ingredients to cabbage mixture, mix well and refrigerate approximately 1 hour).  Let stand on counter for 20 minutes if you are sensitive to cold/raw foods.

Recipe Contests

I have started entering recipe contests. Here are two I have submitted. Give them a try and let me know what you think!

                           Breakfast Scramble-wich

I came up with this recipe as quick and healthy work day breakfast.

Serves 2:

Ingredients

• 3 tbsp extra virgin olive oil
• 2 whole wheat muffin (or try one muffin, open faced. It is a nice varriation when you’re short on muffins or not super hungry. Sometimes I substitute lavash or whole wheat tortilla and make it a breakfast wrap)
• 2 eggs
• 1/2 grated carrot
• 1 cup Spinach (triple washed,  packaged to save time), rough chopped
• 2 tbsp ricotta cheese
• 1/16 tsp cumin
• 1/8 tsp turmeric
• Salt & pepper to taste

Preparation:

1. Drizzle 1 tbsp evoo in small (8 inch) skillet and pan “fry” whole wheat muffin in skillet.  Set aside on small plates.
2. Add 1 tbsp oil to skillet and saute veggies, cumin, turmeric,and pepper if desired set aside in bowl or small plate ( I wait to add salt to this because carrots naturally have a higher salt content- especially for a vegetable.)
3. Turn down heat a bit and add final tbsp oil to skillet. To save time and a dish add eggs to pan whole and quick scramble in the saute pan. When eggs are still a bit runny add veggies and quickly mix well before the eggs set (this way they will bind together and won’t be messy as you eat). Once the eggs have set flip over and cook through on the other side. Add salt and pepper to taste.
4. “Butter” the muffin with ricotta cheese.
5. Assemble sandwich by topping the prepared muffin with the scramble.

No prep- sweet variation: pan toast muffin “butter” with ricotta cheese and garnish with a tsp of your favorite jam or jelly.

Time saving tip: NIGHT BEFORE PREP carrots and spinach (Wash, peel & grate carrot, wash and chop spinach, set aside in ziploc container or baggie for quick AM prep. Sometimes I add zucchini, if I have it). My favorite is to take the sandwich to-go, as shown in photo. If you’d like to prepare yours for the road also set out a medium sized slice of aluminum foil (as shown in photo).

Rainbow Chard Salad

Ingredients:

• 2 tbsp extra virgin oilve oil
• 1 bunch rainbow chard, wash and pat dry
• 6-8 baby carrots, steamed and chopped into 1 in. pieces
• 6-8 cherry tomatoes, washed
• 4 large strawberries, thin sliced and then halved
• 1/2 mango, diced
• optional: salt and pepper to taste

Variation or garnish: add soaked walnuts and crumble fresh feta on top

Time saving tip: wash and dry greens the night before or several hours in advance.

1. Add oil and chard to skillet and saute on medium high heat until the leaves begin to wilt and the stems are warmed through but still crunchy.
2. Add remaining ingredients to skillet and turn down heat to medium low. Mix all ingredients well and warm through but do not cook.
3. Serve immediately.

Note: depending on how ripe the fruits are you may not need a dressing.

Creativity

On the last post I mentioned one thing that is helpful for a healthy lifestyle is to have a creative outlet. I recently picked drawing back up. Here's what I've been cooking up to these past few months ;o)

 My hand and some doodles

 Amaryllis

 Self (sitting in a coffee shop trying out a timed project. This was 2 hours)

Husband driving (he says "I don't look like that")

I set a goal to start entering recipe contests so I'll do my best to keep you up to date on the results and findings and recipes!

Food For Thought

Keeping a Nutritious Diet After a Cancer Diagnosis
 By: Jillian Mckee

In today's world, a cancer diagnosis does not mean the same thing that it did even twenty years ago. Many types of cancer are treatable, and some are even curable. As medical breakthroughs are made, those diagnosed with cancer - even mesothelioma cancer - should not be as worried as they would have been in the past. After this sort of diagnosis, a patient should continue to focus on everyday life, including the treatment options for the disease, spending time with their family, and taking care of themselves. Ensuring that a healthy and nutritious diet is adhered to can help those diagnosed with cancer remain fit, healthier and able to fight off any other illnesses.

Whether just diagnosed, in remission, or going through treatment, cancer patients - or survivors - can take steps to ensure that their diets are filled with healthy foods that not only taste good, but help their bodies. Though appetite may come and go during the process of treatment, it is important to eat as many healthy items as possible. Chemotherapy, radiation, and surgeries expose the body to different types of bacteria and make it more likely that the person will get sick, but loading up on the vitamins and nutrients can make this less possible.

One surprising suggestion for many cancer patients is that it is recommended to up the daily calorie intake, concentrating on foods high in protein. This can combat calories and nutrients lost in the body trying to fight the disease, using many foods that are already consumed in high amounts. Increasing the intake of cooked eggs, milk, gravy and other sauces, butter, oils while decreasing the intake of fiber to alleviate unneeded stress on the intestinal tract and esophagus are simple dietary changes that can help people stay healthier during the process.

Replacing white and processed carbs with whole grains, and eating at least five servings of fruit and vegetables each day will provide necessary fiber without overdoing it. Brown rice, oats and wheat toast can make people feel fuller for longer, and this can reduce the chances of overeating - especially eating too much of the "wrong" things. Green tea, grape and wheat juices, and lots of fresh, clean water should be consumed, too. Drinking water daily can help the body filter out more toxins, as well as keep muscles hydrated.

It is important that patients reduce their intake of processed sugar and caffeine. This includes sodas, premixed sports drinks, energy drinks, and packaged dessert products. While it is still OK to indulge every now and then, these types of food and drink can trick the body to thinking it is more energized than it really is, and when the buzz ends, the body will feel much worse than it would to a healthy body. This loss of sensation can make a person feel tired, sore and weak, which is exactly what staying healthy during this time is supposed to combat.

Not only will eating healthy foods promote bodily health, but it can make the mind feel better, too. Whole grains keep blood sugar steady, which results in a steady, constant release of energy that can last for many hours at a time. Mushrooms, which contain selenium, can help fight depression by increasing the body's store of the element. Helping the body and mind feel healthy can help a person deal with the diagnosis and resulting treatments in better way. Rather than continue to follow the same diet as before diagnosis, and not be active or try to keep the body healthy, changing diet may give a person the strength to continue their life as normally as possible.

Keeping up energy levels can help those who have received a cancer diagnosis accomplish goals, tasks, and continue to spend time with their loved ones. By eating and drinking these types of foods, the effects of cancerous cells on the body may not be as outwardly severe. A healthy diet is not the cure for cancer, but it will help keep a sense of normalcy as it is prepared, consumed, and even shared with others. Healthy eating in this sense does not mean cutting all of the "fun" items out like in other diets, it simply means taking into account what is being used to prepare the meals daily.

As every cancer diagnosis is different, as is each resulting course of action, any changes to the diet should be talked over with a doctor or physician to ensure that it will be right for the specific person. For answers to some diet related questions, The American Cancer Society's website has a nutrition page that provides helpful answers to common questions.

A cancer diagnosis can be a scary thing, but by following dietary rules and guidelines, the body can remain as strong as possible throughout the course of treatment. Having a strong body and mind may help the patient have the strength to deal with a very difficult situation in the best way possible.

Break the Cycle

I read an article recently that created several different sparks in me.  I think that there are many interesting points that one could take away from it and I invite you to read it and share your comments and questions. (Article to follow, posted as Food for Thought!)

I’m happy to share my experience with it…

First, I wondered why an article “about cancer” crossed my path. I wondered what this has to do with me and reacted to the advice to eat more dairy and meat.   I thought about how my vegetarian readers would react to this and about how even organic dairy and meat can be challenging to digest, especially for cancer patients.  So I did a little research, first within myself, then I consulted a good friend, Google.

Google helped me answer the question on exactly why more meat and dairy, scientifically.  Read this article about the importance of glutamine rich foods and their impact on the immune system, if you are interested http://findarticles.com/p/articles/mi_m0ISW/is_2002_April/ai_84211192/?tag=content;col1. I also found an additional article that argues that glutamine rich foods may help with addiction (this includes food), Alzheimer’s as well as cancer patients. Check it out at http://www.soberliving.com/blog/replacing-the-brain-chemicals-that-addiction-has-robbedt/?searchterm=Replacing%20the%20Brain%20Chemicals%20that%20Addiction%20has%20Robbed

The “big idea” of this article for me was Break the Cycle, permanently.  Change is challenging! We all have our habits and “go to” snacks, treats and meals. Food is neither good nor bad, it’s just food. Repetition is the unhealthy part of our diet and lifestyle.  Our bodies are basically a walking alchemy set, with thousands (ok, I really don’t know exactly how many) of different chemical reactions going on just to do simple things we take for granted like hug a friend,  breathe or eat a piece of chocolate.  

Often people talk about the importance of healthy eating or use the word healthy without considering what that actually means for them (myself included).   Have you ever asked yourself; What is my experience with “health food”?  

I used to get all excited to bring a healthy dish to share and people would turn their nose up at my food or tease me. Now I quietly set my dish down and let people come to me. When they comment on how good that ___ is or can they have the recipe I thank them and then let them know it was sprouted or contained sea weed or whatever Raw-Infused flair I added.   They are typically shocked and now I swear I can see a window open for them. In my mind I interpret their reaction with the thought “hmmm, ok so maybe some health food isn’t so bad”.

For me now that I’ve made this healthy (and seriously delicious) eating a part of me I often forget what a challenge it is to make this a permanent change in life. The most challenging part is keeping it real.  I use the word real because my belief is that choosing to live a healthy lifestyle or just eating healthy is a living contract, literally.

How does one stick with it? I cannot tell someone else what they need to do to make this a permanent part of their life. This is where self-discovery comes in.  Take the advice of others as it is, advice. Experiment with it and see for yourself what works and what doesn’t.  I’ll give you an example. My mom had surgery last year and was required to take medications (in her super clean body) and stop eating greens and other supplements that could be harmful (yes, sadly, a lot of the foods we normally eat are considered "blood thinners" and your blood can actually be too thin and pose serious health risks) based on the medication she was taking.   

She noticed a huge difference especially with energy level and emotions and recently she asked for help getting back on the wagon with the Raw-Infusions.  She let go of her way as a required part of the recovery process and has been struggling to get back her healthy glow ever since.   She knows she’s not happy where she’s at and knows from experience what she’s missing by letting it go and not picking it back up.  

Here’s my advice:

1. HAVE A GOAL: Select ONE clearly defined goal (ex: look and feel better in my body). Map out where you currently are with respect to this goal and what you think it’ll take to get you there (if this sounds or feels like “too much” then hire or get help. Ask someone to help you write goals; go see your doctor, Chiropractor, Acupuncturist a friend who’s done this before, etc.) 
2.  Know your resources internal (my greatest defense is knowing what the greater goal that inspired me to do this in the first place?  Whenever I feel weak I imagine myself at the lowest point of food issues and allergies and know I’m never going back there.) What are local external resources for “back up”, new recipe ideas, friends, blogs, Community organizations, non-profit organizations, etc.  One great resource where I live is the Ceres Project. Check them out at ceresproject.org 
3.   Plan ahead! Part of meal planning should include occasional and modest sized “free to be me” treats. One example for me: This summer I made S’mores. I seriously couldn’t remember the last time I had one…camping when I was a kid, maybe. I kept saying I wanted to go camping, then I realized I just wanted a S’more! 
4. Schedule some “ME time” it can be quiet time, meditation, yoga, art. Whatever it is that you enjoy doing that relaxes you (and is not food or beverage related). 
5.   I cannot stress enough the importance of moderation and variation. There is a reason the body feels “sick of” things.  The nutritional value of  that food, or types of food may no longer be benefiting you. Don’t force yourself to eat it. If it’s something you’ve been eating a lot of do yourself a favor, MOVE ON!