Eating For Your Health

For those of us dealing with chronic inflammation, it’s important to recognize and understand that what we put in our bodies has everything to do with how we feel. Eliminating processed foods along with consuming more whole foods like fresh fruits and vegetables, whole grains, beans, nuts and seeds, along with foods rich in Omega 3 fatty acids, allows the body to become more balanced. The "anti-inflammatory diet" uses the right combination of these fats, carbohydrates and proteins to keep inflammation in check.

I recently came across Dr. Weil’s Anti Inflammatory Food Pyramid. (Notice that at the top of this pyramid is dark chocolate and red wine...I knew I liked Dr. Weil, but I also have to remind myself that just because it's at the top, does not mean it should be consumed in that order.) According to this pyramid, you should eat approximately 40 to 50 percent of your calories from carbohydrates, 30 percent of your calories from fats, and 20-30 percent from protein. He encourages you to eat brightly colored foods (kale, watermelon, blueberries, summer squash etc…) that are rich in phytonutrients, which are nutrients found only in plant based foods and have been shown to reduce inflammation.

Here are some examples of healthy, inflammation reducing carbohydrates, fats, and proteins…

Carbohydrates: Basmati rice, wild rice, quinoa, whole grain pasta, brown rice pasta, lentils, beans, along with raw vegetables and fresh fruits

Fats: olive oil, canola oil, nut oils (such as walnut oil), nuts such as walnuts and almonds, avocados, hemp seeds and flax seeds and flax seed oil that can be added as a supplement to a salad, or smoothie…

Proteins: Edamame, soy foods such as tofu, tempeh, soy nuts, salmon, mackarel, sardines, quinoa is also rich in carbohydrates and protein. There are also hemp, pea, rice, or soy protein powders available to add to your morning smoothie. One I use almost every morning is Vega’s Whole Food Smoothie Infusion.

Remember: This is not simply a “diet”…This is a lifestyle change. Making the time to plan your meals and eating healthy as well as mindfully is a necessary step to guarantee your success!

Juicing and a little Raw Foods 101.

Being that I have previously shared my obsession with kick-ass kitchen appliances, I am sure you will both understand and forgive my brief absence here at The Healing Plate due to the addition of my new toy.

A few weeks ago I purchased the Breville Compact Juice Extractor. (Don’t let the name fool you…Although it’s smaller than their larger juicers, I don’t know if I’d classify it as “compact.”) Since I brought it home, I’ve been a juicing fool and have even recruited Josh into my addiction, who now instead of his morning coffee has switched to juice to rev up his engines.

Let’s take a moment to explore the benefits of juicing.

Why make your own juice instead of just buying it from the store? First of all, drinking fresh juice is better than drinking store bought juice because many valuable enzymes and nutrients are lost during the pasteurization process. Pasteurization is a process that heats the product to a temperature high enough to kill certain bacteria and enzymes that unfortunately, can also affect the nutritional content of the juice itself.

Also, when you drink fresh juice, you can be certain that there are no additives or preservatives, therefore, what you are getting is 100% pure, natural juice.

This is one of my favorites, Apple, Carrot, Ginger, Kale, Beet juice...The ginger adds a kick, the beet makes it earthy and the apple and carrots make it sweet. YUM!



Earlier I had mentioned enzymes and nutrients that are in the fruits and vegetables. It is important to recognize that when you cook your food many of these nutrients and enzymes are either lost or broken down during the cooking process, making it more difficult for your body to digest the food in it’s altered state. Juicing your fruits and vegetables is a great way to ensure you are incorporating these valuable nutrients and enzymes into your diet.

Look at the beautiful color of the pulp...Which by the way, is excellent for your compost!


You may have heard of the Raw Foods movement; a lifestyle where people consume the majority of their foods in their natural, raw, and unprocessed state. On a trip to Manhattan, I came across a raw foods restaurant called Pure Food and Wine. Josh and I stopped at the Juice and takeaway bar for lunch one day and were thrilled with the intense flavors and unique presentation of their menu. During that trip, I bought their book, Raw Food Real World and read it from beginning to end in one night. I was intrigued and excited to try the recipes. After tinkering around, Josh bought me the Vita-mix blender, and later an Excalibur food dehydrator. Needless, to say, I was hooked, and a few years later was thrilled to preorder Sarma’s new book Living Raw Food

Although I don’t eat exclusively raw, I do eat a large portion of my foods in the raw state, and whenever I have cooked food, I try to incorporate something raw like a salad, or fresh fruit into the meal. The intensity of the flavors and brightness of the colors are so brilliant, it keeps you coming back for more!


I'm soaking the nuts and seeds to make a batch of "Grawnola", and Macadamia cheese...Both recipes in Raw Food Real World.



Okay...Back to juicing. The good thing about juicing is you can pretty much juice anything and it’s going to taste good. Try mixing in greens such as kale and spinach with apples, oranges, carrots, pears and ginger to not only get a healthy serving of fruit, but also your greens and veggies! Make sure if you’re going to juice the peel, like with apples, pears, carrots, cucumbers etc…That you are buying organic, otherwise you may want to peel your food before running it through the juicer to avoid ingesting pesticides or other harmful chemicals.

Here is one of my favorite juice recipes, and a great way to get your day started out the right way!


Serves 2

1 apple
1 orange
1pear
2 medium carrots
½ cucumber
1 handful fresh kale
1 one-inch piece ginger

Wash all ingredients, peel the orange (leave some of the pith on, it’s a great source of fiber!) and run through a juicer.

Polenta Lasagna

Being that I spent the majority of my last post raving about Daiya Vegan Cheese, I thought it would be appropriate to post a recipe using the product.

In my neighborhood we have this little Italian restaurant named Fat Lorenzo's that is known primarily for their fantastic pizzas and fresh Italian foods. Every so often I'll drive by and catch a whiff of whatever goodness is baking in their oven and fantasize about the days when I used to be able to eat lasagna...*sigh*...And then I am swiftly brought back to reality by the horn of an oncoming vehicle. (Day dreaming while driving is not one of my talents.)

So you can imagine my delight when I stumbled across this recipe. The rosemary polenta is an excellent stand-in for the traditional lasagna noodles, while the roasted eggplant gives depth, and the mushrooms, roasted bell peppers, and fresh herbs paired with the marinara sauce leaves any lasagna lover's palate satisfied.



The Daiya cheese is perfect in this dish and will remain creamy and melty even when reheated the next day...Did I mention how much I love this stuff?

When I make this dish again (and you can bet your sweet ass I'll be making this again), I'll make sure to thin out my polenta a little more and add a tad bit more marinara to each layer, but other than that, this was absolutely perfect.

Enjoy!

Polenta Lasagna
Serves 6
Recipe from Vegetarian Times

Ingredients
3 1/2 cups water
1 1/4 cups polenta or cornmeal
1/4 tsp. chopped fresh rosemary
Salt and freshly ground black pepper to taste
Vegetable Filling
1 large eggplant
1 large red bell pepper
2 cups diced mushrooms
1 cup diced onion
2 cloves garlic, minced
2 Tbs. minced fresh basil
2 Tbs. minced fresh oregano
1/2 cup cooked beans
4 oz. Daiya mozzarella style cheese plus more for the top
3 cups nonfat marinara sauce


1. To make polenta, in large saucepan, bring water to a boil over medium-high heat. Gradually whisk in polenta. Stir with whisk, and cook until polenta is thick, about 10 minutes. Season with rosemary and salt and pepper to taste.

2. Pour polenta into two 8x8-inch baking pans until 3/4-inch thick. (You will need two layers of polenta.) Alternatively, pour polenta into 1 large pan and, when cool, cut polenta into two layers to fit size of 8x12-inch lasagna pan. Smooth and level surface with spoon. Let cool, and refrigerate for 1 hour or until firm.

3. Preheat oven to 400°F.

4. To roast eggplant, using a knife tip or fork, punch several holes in eggplant, and roast for 45 minutes, or until flesh is soft and skin is charred. Alternatively, grill or broil eggplant. Cut in half and, with spoon, scrape soft flesh from skin and chop coarsely. Increase temperature to 450°F.

5. To roast pepper, either roast it on your gas range until the outside is charred and place in sealed paper bag until cool and safe to handle or place on baking sheet, and cook, turning, until skin chars and flesh softens. Remove from heat, peel, seed and cut into strips. Set aside.

6. Unmold polenta, taking care not to break. If using two 8x8-inch pans, cut the pieces so they fit in 8x12-inch lasagna pan. Reserve single piece of polenta for top layer.

7. Reduce heat to 350°F.

8. To make vegetable filling, in saucepan, combine mushrooms, onions, garlic and 1/4 cup water, and cook over medium heat, covered, until onions are soft. Uncover, and cook until liquid evaporates.

9. Transfer to large bowl, and stir in eggplant, pepper, basil, oregano, beans and Dayia mozzarella-style cheese. Spread 1 cup marinara sauce in bottom of lasagna pan. Top with layer of polenta, add layer of filling, spreading it evenly, then another layer of polenta. Add remaining marinara sauce. Top with Parmesan-style cheese. Cover baking dish, or make double layer of parchment paper under aluminum foil to cover dish.

10. Bake for 30 minutes, or until thoroughly heated through. Remove from oven, and let stand 10 minutes before slicing.

Thai-Spiced Stew

Given my somewhat neurotic love for all things Thai and all things soup, when I came across this recipe I was happier than a pig in...Well...You know where I'm going with this.

First off, preparing this was not only simple, it was delightful. The beautiful colors of the fresh vegetables all combined in the soup pot were picture-perfect. I wish I would have taken a photo while the ingredients were in their raw state, but the fact is, I couldn't wait to taste the finished product.

Oink.

I modified the ingredients to my taste, adding a little more curry paste than the original recipe called for, and also adding the red chile paste that gave it a little heat. I also substituted the sugar with agave nectar. Agave nectar is low glycemic and a healthier option for those who are sugar sensitive.

If you'd like to get fancy, you can add a little more by topping with diced avocado and a squeeze of fresh lime juice, both go great with the coconutty, curry flavors famous in Thai cooking.

Enjoy!


Thai-Spiced Stew
By Nava Atlas & Kristen Haney
Serves 6

1 tablespoon olive oil
1 medium onion, quartered and thinly slices
4 to 6 cloves garlic, minced
3 medium sweet potatoes (about 1-1⁄2 pounds), peeled and diced
3 cups water
1 medium green or red bell pepper, cut into narrow strips
1-1⁄2 cups frozen green beans
1 teaspoon red or green curry paste, more or less to taste
1/4 teaspoon red chile paste
1 tablespoon agave nectar (or sugar)
2 teaspoons minced fresh ginger
2 stalks lemongrass (optional)
One 13.5-ounce can light coconut milk
2 tablespoons natural peanut butter
Salt to taste
One 8-ounce package Thai peanut-flavored baked tofu, diced (optional)
Cilantro leaves for garnish

In a soup pot over medium-low heat, heat the oil. Add the onion and sauté until translucent. Add the garlic and continue to sauté until both are golden.
Add the sweet potatoes and water. Bring to a rapid simmer, then lower the heat. Cover and simmer for 10 minutes, or until the sweet potatoes are about half done.
Add the bell pepper, green beans, curry paste, sugar, and ginger. If using lemongrass, cut each stalk into 3 or 4 pieces, and bruise by making long cuts throughout with a sharp knife. Stir into the soup pot. Simmer the stew for 10 minutes.
Stir in the coconut milk, peanut butter, salt, and tofu. Return to a simmer, then cook over very low heat for another 10 minutes or until all the vegetables are tender and the flavors are well integrated.
Remove lemongrass pieces. Taste to adjust seasonings, particularly the curry paste if you'd like a spicier stew, as well as the salt, sugar, and ginger. Serve at once, topping each serving with a few cilantro leaves.

CSA Season is near!

Ahhh...Spring. The time of year for rejuvenation, to start fresh, to plant seeds and prepare to watch the magic.

Yesterday, Josh and I were in our backyard clearing away the remnants from last season, and discovered the tips of eager hostas, tiger lillies, wild onions, and other amazing garden fare that although were hidden under the brush and a recently melted blanket of snow, were definitely not forgotten.

We cleared the herb garden where I caught the scent of fresh thyme. The earthy scent made me excited to once again walk outside to gather fresh basil, parsley, rosemary, and thyme.

If I only had the space to grow more!

And that, my friends, is where the CSA (Community Supported Agriculture) program comes in handy.

A CSA is a farm share, and provides individual families the opportunity to partner with local farmers. You become a member of a CSA by purchasing a share of the farm's harvest and in turn, receive 18 weeks of fresh, organic produce throughout the growing season (June through September) that is typically delivered on a weekly basis to a local drop site.

Costing between $500-$700 per full share (some farms offer half shares for half the cost) that will feed a family of four, you will receive a wide variety of produce depending on your chosen farm's offering. Typical produce, by season, includes,

Spring: Kale, Broccoli, Lettuce, Bunching Onions, Radishes, Spinach, Salad Mix, Swiss Chard, Sugar Peas, Collards.

Summer: Basil, Beets, Bell Peppers, Cabbage, Carrots, Cilantro, Cucumbers, Eggplant, Flowers, Melons, Garlic, Green Beans, Jalapenos, Leeks, Lettuce, Bulb Onons, Parsley, Potato, Sugar Peas, Specialty Peppers, Summer Squash, Sweet Corn, Roma Tomatoes, Zucchini,Turnips, Parsnips.

Fall: Basil, Beets, Bell Peppers, Broccoli, Brussel Sprouts,Cabbage, Carrots, Cauliflower, Cilantro, Eggpant, Leeks, Lettuce, Storage Onions, Parsley, Pie Pumpkin, Potato, Radishes, Spinach, Winter Squash, Sweet Corn, Sweet Potato, Swiss Chard, Heirloom Tomatoes, Turnips, Zucchini, Kohlrabi, Kale, Collards.

Not only is this a great way to incorporate more fresh produce into your diet, it also supports your local farmers that will in turn, support your community. Plus, you get to experiment with new recipes and find fun things to do with kohlrabi, collards, and bok choy!

For a CSA near you, visit the Local Harvest Website, an organization that has compiled a nationwide directory of small farms, farmers markets and other local sources of sustainably grown food.

Stay tuned this summer for weekly installments of fun and creative recipes inspired from my CSA!

Happy Spring!

~j

Red Pepper-Carrot Soup

Every once in a while I make a new recipe and I hate it. Usually, it's because it's too bland, and when you're making a meal the last thing you want it to be is bland.

Incidentally, that is the first thing I thought when I tried this soup. Boring and bland. Even after adding a little cumin into the mix, I still didn't think this could stand on it's own.

Fortunately, I was planning on serving it with the Spicy Tofu Lettuce Wraps, a dish that has so much flavor and is so bold on it's own that it welcomes a more mild side, where this soup fits that bill to a tee.

The roasted red peppers and carrots in the soup are wonderful additions to the strong flavors of the lettuce wraps and it's mildness is a welcome reprieve from the heat of it's sidekick.

When I roasted the red peppers I placed them on the burners of my gas stove-top, slowly rotating them until the outsides were black. I then enclosed them in a paper bag and let them sit and cool before peeling off the skin. This will save you time over how they suggest you do it in the recipe, but if you don't have a gas stove, you can stick to the instructions.

Red Pepper-Carrot Soup
Recipe from Vegetarian Times Magazine February 2010
Serves 6

2 large red bell peppers (1 lb)
plus slices for garnish, optional
2 Tbs. olive oil
1/2 tsp curry powder
1/2 tsp cumin (I added this in for more flavor)
1 bay leaf
2 large carrots, sliced
4 cloves garlic, peeled and sliced
1 tsp. salt
2 Tbs lemon juice

Preheat oven to 350 F. Place bell peppers on baking sheet, and roast 1 hour, or until skin is wrinkled and blackened all over, turning peppers occasionally with tongs. Transfer to bowl and cover with plastic wrap 10 minutes to steam. When peppers are cool enough to handle, rub off blackened peel, and remove seeds.

Heat oil in 2qt saucepan over medium heat. Add curry, cumin, and bay leaf, and stir 10 seconds. Add onion, carrots, garlic, and salt. Cover, and cook 10 minutes, or until onion is translucent.

Add 4 cups water, and bring to a boil. Reduce heat to medium-low, and simmer, covered, 25 minutes.

Transfer carrot mixture to blender, add bell peppers, ad puree until smooth. Stir in lemon juice. Garnish servings will bell pepper slices, if using.

Roasted Vegetable Spaghetti with Torn Fresh Basil

Life can be a bit hectic. I get that. Which is why I want to remind you that when life gets crazy, it's important to remember to take care of yourself.

We live in a country where faster and cheaper is supposed to be "better." But when it comes to our food, we need to stop and take the time (or make the time) to make sure that we are feeding our bodies the best that is available.

After all, for all our bodies do for us, it's the least we can do to return the favor.

The following is a quick and easy recipe filled with fresh veggies, grains, and protein. Being that it is void of meat or tofu, you may be asking yourself, where is the protein?

Remember the quinoa spaghetti from the last recipe? High in protein, (6 grams per serving) quinoa has all the essential amino acids, is easy to digest, and is also high in fiber and iron.

With all its natural, whole goodness, this recipe raises the temperature of my spring fever...Warmer days are on their way!

Enjoy!

Roasted Vegetable Spaghetti with Torn Fresh Basil
Recipe from Vegetarian Times Magazine February 2010
Serves 6

2 cups sliced shiitake mushrooms
1/2 lb fresh asparagus, cut into 1 1/2 inch pieces
1 small onion, coarsely chopped (1 cup)
2 Tbs olive oil
2 cloves garlic, minced (2 tsp)
1/2 tsp red pepper flakes
2 cups cherry tomatoes
1/2 cup white wine
1 package Quinoa spaghetti
1/2 cup torn fresh basil

Preheat oven to 450 degrees. Toss together mushrooms, asparagus, onion, oil, garlic, and red pepper flakes in large roasting pan. Roast 20 minutes, or until mushrooms and onions begin to brown, stirring occasionally to prevent sticking.

Add tomatoes to pan, and roast 7 to 10 minutes more, or until tomatoes shrivel and soften. Transfer vegetables to bowl. Add wine to roasting pan, stirring to scrape off any stuck-on bits from the bottom of pan. Return roasting pan to oven 5 minutes and let the wine cook off.

Meanwhile, prepare pasta according to package directions. Drain pasta and reserve 1/2 cup cooking water. Stir cooking water into reduced wine in roasting pan.

Return pasta to pot. Add wine mixture and vegetables, and toss over medium-low heat until heated throughout. Season with salt and pepper, if desired. Stir in torn fresh basil leaves and serve immediately.