Vegan Banana Blueberry Muffins

The health benefits of bananas are numerous. Bananas are a great, healthy carbohydrate that have loads of vitamin A, iron and phosphorus. They are rich in potassium and are naturally sweet. Potassium is important to maintaining normal blood pressure and heart function. I find that eating a banana gives me lots of energy and helps when I'm feeling tired and sluggish.
With the addition of blueberries, these muffins offer a double dose of health. Blueberries are one of the few fruits native to North America. Blueberries appear on most experts' lists of "super foods" because of their high antioxidant content.

Ingredients
1 cup whole wheat pastry flour
1 cup spelt flour
11/2 tsp baking soda
1 tsp salt
1/2 cup maple syrup
1/2 cup brown rice syrup
11/3 cup canola oil
4 ripe bananas, mashed - the riper the better!
1/4 cup water
1 tsp vanilla extract
1 cup blueberries (may substitute chocolate chips)

Preparation
Preheat the oven to 350 degrees. Lightly grease your muffin tins or use muffin liners.
In a bowl, mix the flour, baking soda and salt. In a separate bowl, mix the maple and brown rice syrups with the oil. Add the mashed bananas to the sugar mixture, then add the blueberries, water and vanilla. Finally, add the flour, and mix everything well.
Evenly pour the batter into the muffin tins. Place in the oven for 25-30 minutes.
Enjoy with a cup of your favorite tea. Happy, healthy eating!

Quinoa Stuffed Peppers

Quinoa is an amazing and exceptional food.

Quinoa comes from the Andes Mountains of South America and is considered the “gold of the Incas.” It might very well be the “supergrain of the future.” In fact it is a relative of leafy green vegetables like spinach and Swiss chard and is a seed. Quinoa contains more protein than any other grain and is a complete protein, which means it has all nine essential amino acids. Quinoa is a good source of magnesium, iron, copper and phosphorus, potassium and riboflavin. It is easy to digest and has a light crunchy and nutty flavor.

Tonight I stuffed peppers with this super food.

Ingredients
1 Tablespoon olive oil
1 red onion, chopped
1/2 red bell pepper, seeded and diced
1/2 cup cooked corn kernels (optional)
2 garlic cloves, minced
1 Tablespoon tomato paste
1 teaspoon cumin
1 teaspoon chili powder
pinch of chili flakes
6 ounces beer
3 cups cooked quinoa (follow the directions on the box and rinse the quinoa very well)
2 cups cooked black beans
1 bunch scallions
Grated zest of a lime
Chopped cilantro
Shredded soy cheese
4 peppers of your choice, cut in half and cleaned

Preparation
Heat the oil in a pan over medium heat and saute the onions, red pepper and garlic for 5 minutes. Add the tomato paste, cumin, chili powder and pepper flakes and cook for another 3 minutes. Pour the beer into the pan and cook until the beer disappears.
Remove the pan from the heat and stir in the quinoa, beans, scallions, lime zest and cilantro. (If you are using corn, add it now)
Place the hollowed out peppers on a baking sheet and fill each with the quinoa stuffing. If you desire add some grated soy cheese on top. Bake in a 350 degree oven for 25 minutes.
Serve on top of a 1/4 cup of tomato sauce.
Happy, healthy eating.

Swiss Chard and Pasta

Swiss chard has made its springtime appearance at the farmer’s market. Swiss chard was one of the first greens I ever cooked but it took a back seat to sturdier greens like kale and collard greens when I began my journey back to health. When I saw it this week, I decided to try it again and was immediately charmed by its delicate flavor. When preparing the chard, I cut the stalks from the leaves but then dice them and incorporate them into the dish that I’m cooking. Chard is a great source for calcium and potassium as well as vitamin C, A, and beta carotene. Be sure to boil the chard to help reduce its concentration of oxalic acid.

I found this recipe in the New York Times. They run a healthy recipe series and this dish is too good not to share. To make this dish vegan omit the goat cheese.

Orecchiette With Swiss Chard, Red Peppers and Goat Cheese
3/4 pound Swiss chard (1 bunch), stemmed and washed in two changes of water
1 tablespoon extra virgin olive oil
2 red bell peppers, cut in small dice
Pinch of red pepper flakes
1 to 2 garlic cloves (to taste), minced
Salt and freshly ground pepper
1 teaspoon chopped fresh marjoram
3/4 pound orecchiette
2 ounces goat cheese, crumbled (1/2 cup)

1. Begin heating a large pot of water while you stem and wash the chard. Fill a bowl with ice water. When the water in the pot comes to a boil, salt generously and add the chard. Blanch the chard leaves for one to two minutes until tender. Using a skimmer or a slotted spoon, transfer the chard to a bowl of ice water, then drain and squeeze out excess water. Chop medium-fine. Keep the pot of water at a simmer.

2. Heat 1 tablespoon of the olive oil over medium heat in a large, heavy skillet, and add the bell peppers and the red pepper flakes. Cook, stirring often, until tender, five to eight minutes. Add the garlic and salt to taste, and stir for half a minute. Then stir in the chopped chard and the marjoram. Stir together for a few seconds, then turn the heat to very low.

3. Bring the water in the pasta pot back to a boil, and add the orecchiette. Cook al dente, following the timing instructions on the package. Add about 1/2 cup of the pasta water to the pan with the chard and peppers. Stir in the goat cheese. Drain the pasta, transfer to the pan and toss with the chard, pepper and goat cheese mixture. Serve hot.
Happy, healthy eating.

Summertime Corn Soup

Corn on the cob is a traditional American food. Consumed by Native Americans and known as maize, it has become synonymous with the backyard barbecue. Corn is native to Western Hemisphere and is thought to have originated in Mexico and Central America. It has been around for at least 7,000 years. It tastes best when eaten during the months of July and August in the Northeastern part of the United States but corn grown in Florida can be found in the supermarkets during the late spring months.

Corn is a good source of many nutrients and is especially healthy for the heart because of the significant amounts of folate that it contains. Eating folate helps reduce the risks of heart attacks as well as lowering the incidents of cancer colon. In addition, it also has thiamin (vitamin B1), pantothenic acid (vitamin B5), dietary fiber, vitamin C, phosphorus and manganese. Although a very healthy food, corn contains between 120-160 calories in one ear.

Corn is very versatile. It can be steamed, boiled, sautéed and made into a myriad of recipes. Americans enjoy their corn in a variety of dishes such as cornbread or johnny cakes, corn pudding, creamed corn, succotash and corn chowder to name a few.

Today I’ve made a delicious corn soup that is thick and creamy and totally vegan.

Ingredients
2 Tablespoons olive oil
1 medium red onion, chopped
1 clove garlic, minced
6 ears of corn, shucked and kernels cut from the cobs
1 cup chopped peeled potato
6 cups water
Sea salt
Black pepper
1 cup chopped fresh dill
Chives or Scallions

Preparation
Heat oil in a large heavy pot over medium heat. Add onion and cook for about 5 minutes. Add minced garlic. Add corn kernels, reserved cobs, potato, and water. Season with salt and pepper. Increase heat to high and bring soup to a boil. Reduce heat to simmer, cover with lid slightly ajar, and cook until the vegetables are very soft, about 45 minutes.
Discard corn cobs; let soup cool slightly. Puree soup with a immersion blender until very smooth. If you wish you can strain the soup. Add a cup of minced fresh dill. Heat and mix together. Top with either chopped chives or scallions.

Lentil-Walnut Pate

There are lots of recipes for lentil-walnut pate. Some are made with red lentils and others with green lentils. This recipe was posted on an earlier blog but it is still a tasty and delicious use of red lentils. Try this if you want to eat a healthier version of chopped liver. Thanks to all of my macrobiotic friends who have taught me to cook these wonderful dishes.

Ingredients
2 cups red lentils
1 bay leaf
4 cups water
1 TBS shoyu
1 TBS olive oil
1 onion diced
3 cloves garlic, minced
½ tsp dried basil
1 1/2 cups toasted walnut pieces
Minced parsley
2 TBS umeboshi vinegar (available in the Asian aisle of the supermarket)
2 TBS balsamic vinegar
Salt and pepper to taste

Preparation
Bring lentils, bay leaf and water to a boil. Cover and reduce heat to a simmer and cook for 30 minutes. Season the lentils with the shoyu or salt and cook for another 5 minutes.
While the lentils are cooking heat the oil in a pan and add the onion,garlic and basil. Cook until the onions are slightly cooked—I like them a little undercooked for this recipe.
Place the lentils, cooked onion mixture, walnuts, parsley and vinegars in the food processor. Puree until smooth and creamy. Serve with raw veggies or toasted pita chips.
Happy,heatlhy eating.

Summertime Eating

I try, as best as I can, to eat seasonally. With warm weather and summer approaching, I begin to consider the types of foods and menus that are appropriate for eating this time of year. Eating seasonally varies depending on where you live. I live in the Northeast, and so I enjoy four very different seasons. Seasonal cooking allows me to appreciate the freshest ingredients--and it’s a fact that fruits and vegetables grown near your home are generally healthier. Just consider the thousands of miles that produce from the west coast has to travel before it arrives in the Midwest or East Coast. During the summer months I buy my produce at a variety of farmer's markets. Over the years I've developed a relationship with the farmers whose vegetables I most enjoy, and learned where and how my vegetables will be grown and harvested. I support the farmers who grow organically because I believe that organic vegetables are the best for my body. I love to browse the market and I poke around the stands and notice what fruits and vegetables are available. I talk to the farmers—they are usually thrilled to tell me how they grow their produce. They will tell me if they use pesticides or follow more organic farming methods. Visiting the farmer’s market is the easiest way to determine what is seasonal where you live. During the summer months I normally eat lighter fare. The weather is hot and humid, and I am looking to cool down my body. I am outside more in the summer and tend to be more active. During these months, there is an abundance of juicy fruits and vegetables sprouting from the earth. During the warm months of summer, I tend to eat foods that have higher water content like fruits, lettuces, tomatoes, watermelon, cucumbers and large leafy greens. I also eat more raw vegetables and more cracked grains. Raw foods and fruit generally have a cooling effect on the body. Fruits and vegetables are abundant during the summer, so that is a clue that you might consider eating a variety of summer fruits and veggies. Everyone needs to be responsible for their own food intake and decide which foods work best for them. Just remember that variety is the key to a healthy body—eat different foods each day—and experiment with your diet. You can learn to create healthy, balanced, and delicious meals wherever you live.

Blissful Potato Salad

We love our potatoes. We love them baked, mashed, fried, as chips and in salads. Maybe that is why it is the number one vegetable crop in the world! Potatoes are part of the nightshade family of vegetables which also includes eggplant, tomatoes, and peppers. When potatoes are not eaten fried or loaded with sour cream and bacon they are a very healthy food item. A baked potato when eaten in its natural state is a low calorie and high fiber food. It is a good source of vitamin C, B6, copper, potassium, manganese, and dietary fiber. I like cooking with baby yukon gold or red bliss potatoes that can be found this time of year at the farmer's market. They have a creamy texture and are eaten with their skins on for an added nutrional punch. I prefer to use them immediately rather than storing them in the refrigerator. They are best when kept in a cool area that is not refrigerated. The following potato salad is considered a "french potato salad". I've added broccoli and discovered a delicious alternative.

Blissful Potato Salad

24 small potatoes (a combination of yukon gold and bliss)

1 cup broccoli

3 TBS red wine vinegar

9 TBS olive oil

1/2 tsp dijon mustard

1/2 red onion, minced

2 scallions, minced

2 TBS fresh basil, chiffonade

salt and pepper to taste

Wash but do not peel the potatoes. Cut the potatoes in half or quarters. Place in boiling salted water until tender. Remove when done and add the broccoli to the same pot and cook until tender. While the potatoes are cooking make the vinaigrette. Combine the vinegar, mustard, salt and pepper in a bowl. Slowly whisk in the olive oil. Pour over the warm potatoes. Add the broccoli, onion, scallion and basil. Mix gently together. Let sit so that the flavors will be absorbed together.

Happy, healthy eating!

Grains are not the Enemy

I used to love to eat bologna sandwiches on soft, squishy white bread. I added lots of mayonnaise, and I would have a great lunch--or so I thought. If I was feeling really adventurous, I would tuck in some potato chips. Only later did I find out that there was nothing about that meal that nourished my body. When I began to switch over to a plant-based diet, I eliminated some of the white foods that were so heavily featured at my meals. That meant that I didn't eat white bread, white potatoes, white rice or white flour products.I made a commitment to eat a whole grain at one meal each day. I tried it for a month and began to feel differently. Sometimes I would have a plain, simple grain -- like short grain brown rice. At another meal I might add a grain to a soup. Cooking grains can be so simple, yet so delicious. I took it slowly, and my taste buds began to enjoy the flavors of these foods.
Really Good Brown Rice
2 cups short or medium grain brown rice
4 cups water
salt
Wash or rinse your rice through a strainer. Repeat this a couple of times. Put the rice in a pot and add the water and salt. Bring the water to a boil and reduce the heat to low. Cover the pot leaving a small gap to keep the water from boiling over. Let the rice cook 35 minutes. Turn off the heat and let the rice sit for about 5 minutes. I also find that I like the texure of the rice better when I soak the grains for several hours before it is cooked. Try it both ways and see which suits you.
Fried Rice
Leftover brown cooked brown rice
1/2 red onion, sliced into half moons
1/2 yellow or red pepper, sliced thinly
1/2 carrot, sliced into thin matchsticks
1 TBS shoyu (or to taste)
A few tablespoons water
Snow peas, sliced thinly
1 scallion, sliced
Sesame oil
Heat the oil in a skillet. Add the onion and pinch of salt and saute for a minute. Add the carrot and saute for 2 minutes. Add the red pepper. Add the rice and season with the shoyu. Stir everything together. Sprinkle the water over the top of the rice and place the snow peas on top. Cover and let it sit with the heat off for 5 minutes. Mix everything together and top with a sliced scallion.
Lentils and Brown Rice
11/2 cups cooked brown rice
1/2 cup lentils
1 carrot, diced
1 red onion, diced
2 cloves garlic, minced
Salt
Pepper
Olive oil
Scallions or parsley for garnish
Heat the oil in a pan. Saute the onion and garlic. Add some salt. After a few minutes, add the carrot and saute for another few minutes. Add the rice and stir. Add the lentils and stir. Season with salt and pepper and cook for another couple of minutes. Top with chopped scallions or parsley.


*Grains are divided into two groups: whole grains and refined grains. I try to never eat refined grains. Refined grains have been milled, which removes their bran and germ and in the process takes away dietary fiber, iron and many B vitamins. Whole grains, on the other hand, contain the entire kernel--the bran, germ, and endosperm. It is important to vary the grains that you eat.**Here's an interesting tidbit about parsley and scallions. Parsley has vitamin C and vitamin K and antioxidants that benefit digestion and carotenoids, such as beta-carotene. Scallions, on the other hand, have vitamins A,B and C.

White Beans and Tomatoes

When I visited Tuscany last year, I fell love with their cannellini beans with tomatoes. Last night I made some white beans and simmered them with several tomatoes and spices. At the end of the cooking process, I added some fresh kale that I had just bought at the farmer's market. Although I used dry beans and soaked them overnight, it is perfectly appropriate to use organic canned beans. Like other beans, these pearled gems are low in fat and high in fiber, iron, folate, and magnesium. They have lots of thiamine, which is great for brain power. This dish gets an added punch from tomatoes. At this time of year, tomatoes are plentiful and luscious. When I think of the tomato, I think of lycopene which has been studied for its antioxidant and anti-cancer properties. The addition of kale gives the dish an added boost of calcium, iron, lutein and vitamins A,C, and K.
White Beans and Tomatoes
2 cups cooked white beans
2-3 TBS olive oil
1/2 onion, chopped
2 garlic cloves, minced
1 sprig sage
4-6 ripe tomatoes, chopped
1 cup kale, cut
salt and pepper to taste
Heat the oil in a large pot. Add the onion and cook for 5 minutes. Add the garlic and saute for
another few minutes. Add the tomatoes, sprig of sage, cooked beans and simmer for 30 minutes. If the pot gets dry, add some water but let it cook down. Add the kale and cook for another 10 minutes. Season with salt and pepper. If you wish, you can add 1 tablespoon of balsamic vinegar just before serving.
Happy, healthy eating!

Barley Salad

Now that the weather has turned warm and sunny in the Northeast, I have started to think about using grains in salads. It is an easy way to use leftover grains, and it's so convenient to have an easy side dish ready to serve for lunch or dinner.I first tried the Mediterranean Barley Salad several summers ago when I became vegan. I make it from pearled barley, which cooks quicker than hulled barley. Hulled barley, however, is more nutritious, because it only has the outer hull removed. Pearled barley, on the other hand, has had the tough hull polished off and the outer bran layer removed. I like the pearled barley for salads because it is not as chewy as the hulled barley and it cooks up quicker. This recipe has many of the tasty classic Mediterranean components. If you are a cheese lover, then I would suggest adding some goat feta cheese to the salad. I often think of barley as a winter grain to be eaten in a hearty soup. Using this version of the grain, however, makes a great salad. It is cholesteral free and low fat. A half cup serving of barley has about 100 calories. Barley contains several vitamins and minerals, including niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.This recipe comes from Jessica Porter's book The Hip Chick's Guide to Macrobiotics, a great book to have in your library if you are considering a macrobiotic diet and lifestyle. I've "tweaked" a few ingredients.
Mediterranean Barley Salad
Dressing Ingredients
2 TBS fresh lemon juice
1 TBS Dijon mustard
Pinch of sea salt
2 TBS sherry vinegar
1 minced shallot
1/4 cup olive oil
Salad Ingredients

5 cups water
2 cups pearled barley
1/2 tsp sea salt
2 bay leaves
2 tsp dried oregano
1/3 cup pitted, chopped Kalamata olives
1/3 cup drained capers
1/2 cup toasted pine nuts
1/4 cup finely chopped green onions
1/2 cup crumbled feta cheese (optional)

Combine all of the dressing ingredients and mix.Make the barley by bringing the water and salt to a boil. Add the barley and cover and simmer until tender--about 30 minutes for pearled barley. When it has cooled add the dressing and oregano. Right before serving add the remaining ingredients. Happy, healthy eating!

Garbanzo Bean Salad

At the market this week, I noticed fresh garbanzo beans. At first I walked right past them and then reconsidered and bought a bag. The beans are tucked away in a green pod and reminded me of peas and edamame. Most of the pods house one bean but there were many with two. The first thing I notice as I am shelling is the color of the chickpea--it is green and not beige like its dried cousin. It is a time-consuming job to shell these beans, but I find it quite meditative. I found some recipes that called for keeping the beans in the pod and eating them like edamame, but being the obsessive compulsive type I painstakingly took each bean out of its pod. They have a grassy taste--try eating one raw.For supper tonight, I have chosen to make a fresh spring salad from my loot of beans. After shelling the beans, I boil them in salted water, although they can also be steamed, until they are tender. With the leftover brown rice that I have from yesterday's lunch I will combine the garbanzo beans with the rice for a heartier salad. The fresh garbanzo beans that are found in our markets are grown in Mexico. They are a great source of energy and provide iron,protein and fiber in our diet.

Fresh Garbanzo Bean Salad

2 cups fresh garbanzo beans

1/2 red onion, finely diced

1 garlic clove, finely diced

1/2 orange pepper, diced

1/2 cup chopped parsley

Juice from one large lemon

1/4 cup olive oil (use less if desired)

salt and pepper to taste

Cook the fresh chickpeas in salted boiling water for 15 minutes until tender. Drain and cool.Make the salad dressing by combining the lemon juice, garlic, salt and pepper with the olive oil. Add the onion, orange pepper, parsley, and beans. Combine. Let sit so that the flavors can meld together. Add additional salt and pepper if necessary. A refreshing salad.

Happy, healthy eating!

Lentil Salad

Lentils, a member of the legume family, have virtually no fat and help to lower our cholesterol levels. They are, like other legumes and beans, rich in dietary fiber. Because the lentil has significant amounts of folate and magnesium, they are beneficial to our heart and cardiovascular system. Studies have shown that lentils can help balance blood sugar levels. Because lentils are high iron content, they can also increase our energy levels.

There are many varieties of lentils. Some are larger than others and come in many colors. I like to use the french variety called lentilles du Puy which are firmer and hold their shape-- making them perfect for a salad. I always have a variety of lentils in my cupboard because they store well and last for about a year.
Lentils are easy to prepare and do not need to be soaked. Before cooking I check them for small stones or debris and then wash them under cool running water. I add one cup of lentils to three cups of boiling water to which I have added a bay leaf. When the water returns to a boil I lower the heat to a simmer and cook for 30 minutes or until tender. Towards the end of the cooking process I usually add some salt to the lentils. I prefer to add the lentils to boiling water since they are easier to digest than those that are brought to a boil with the water.

Lentil Salad Recipe
1 cup cooked lentils
1 carrot, diced or julienned
6 small cherry tomatoes, halved
1 scallion, sliced
1/2 small red onion, diced
2 TBS sherry vinegar
1/4 cup olive oil
1/4 tsp dijon mustard
1 small shallot, diced
salt
pepper

Make the vinagrette by whisking the vinegar, oil, mustard, shallot, salt and pepper together.
Add the carrot, scallion, onion, and tomatoes to the cooked lentils. Pour the dressing over the lentils and mix together. Enjoy.
Happy, healthy eating.

How I Eat

When I sit down to plan a meal I think about the colors in a rainbow and choose foods that mirror those colors. I know when my plate is covered with colorful vegetables I am ingesting lots of nutrients and healthy foods.

There are a lot of benefits to eating a plant and grain based diet -- among them losing weight and being healthy. When I began eating this way, I needed to throw out a lot of preconceived notions about healthy eating and dieting. None of the old diets fit anymore, and now I had to reprogram my way of thinking about food and health. The way I eat is based on grains. Beautiful, whole grains are the foundation of my diet. I had always thought that grains were fattening, but I learned that whole grains, when cooked correctly, will not only make me healthy, but will also allow me to reach a comfortable weight. However, grains alone are not a balanced diet. I added vegetables, and lots of them —all kinds of vegetables, cooked in a multitude of ways. I have never met anyone who got fat or sick from eating vegetables. I made my vegetables into soups, I sautéed, stir-fried, blanched, deep fried, baked, broiled and even ate them raw. I added beans, tofu, or tempeh at least once a day, and I have discovered that there are foods in this world that I had never heard of. Because fruit contains a lot of natural sugar, I try not to eat more than a serving a day. I have eliminated refined sugars from my diet, but that doesn’t mean that I don’t eat dessert. There are lots of desserts that can be made with brown rice syrup, barley malt, and maple syrup. I bake delicious cookies, cakes, and a chocolate mousse (to die for) that I eat several times a week.I don’t eat meat, and I occasionally eat fish. To make up for missing nutrients, I take vitamin B12 supplements. I also eat sea vegetables to get additional minerals. I always add good quality sea salt and oil to my cooking. Eating wisely can have multiple benefits. You look better, feel better and live a healthier life.So, happy and healthy eating!