We just celebrated St. Valentine’s Day this week. This day can bring about many emotions for those in relationships and those who are not. It can be a time to reflect on the importance of that certain person in life, or the awareness of the lack of someone. I laugh, often, on this day because, my daughter’s, years ago named it….Singles Awareness Day.Read More
Recently, I was talking with a family member who gave up coffee. She explained how she noticed that it made her very talkative and almost jittery. Now that she has been off of it for several weeks, she feels much better and thinks she is in a happier more natural place in her life. My mother had wanted me to write about caffeine for some time, but this was one vice I still held on to. Maybe I didn't want to learn the negative side effects because I didn't want to make any changes in this area yet. But, alas, here I go....Read More
Our body is made up of billions of cells that form our bones, muscles, tendons, blood, etc. Without them, we would not exist in human form. In those cells are DNA chains that determine sequences of how cells will act or express as to what their particular job is.
Heredity plays a large portion in our cells and can predispose us in a variety of ways. Our looks, for example is a heredity feature we inherited fromRead More
Diets seem to be an evolutionary science that constantly changes. Eat this, not that. More recently is the idea that for some people, grains can be upsetting to the digestive system. Hence, manufactures have jumped on the marketing wagon promoting the popularRead More
A little over a year ago, I traveled to a strange and wonderous place. One of my girlfriends invited me for a weekend at her cottage by the river. What I’ve learned about myself in recent years is that I’m spontaneous and adventurous,Read More
Our society today is busy and rushed. There are so many tasks to be completed, we often come up short at the end of the day. That “to do list” is never quite done before more items are added to it. The stress and busyness ensue. If one is not careful, the negative mind will say that failure has occurred or maybe the plan was not executed properly.
Our mindRead More
A recent client was getting ready to celebrate a birthday and asked if I had any recipes that were diabetic friendly. While she has enjoyed a particular chocolate cake in the past, it is definitely NOT diabetic friendly. I decided to see if I could make a version that was. I began with the flour.Read More
As research and new articles continue to emerge, those who want to make good dietary changes, take notice. When new information about what to eat and what to avoid surfaces, one considers changes in the diet and sometimes lifestyle. In talking with individuals desiring to make changes, one common concern seems universal. It’s where to start.
Are you one that purchases something new at the grocery store, bring it home, place it in the cabinet and never even open it? Too many times I’ve talked to people who have great intentions on using this new “healthy” product, but it comes down to not really feeling confident in how to prepare it. Just like many areas in life, cooking is a risk. There is a real risk that what you will prepare will fail in some way. It may not taste good, the consistency will be off, or it will be too labor intensive.
This article will focus on quinoa as it seems to be an illusive “super grain” that people get excited about, but rarely use. When I ask people if they use quinoa, I get a sheepish yes. When I ask how they use it, the response is: “I haven’t even opened it yet. I’m not sure what to do with it.” My goal in this moment is to empower you to use your quinoa or any other grain that’s been taking up space in your cabinet.
If quinoa (pronounced KEEN-wah) is new to you, let me tell you about this wonderful seed. While many people call quinoa a grain, it’s actually a seed that needs high elevation to grow properly. Quinoa, during the Inca Empire, was an important crop that was believed to be sacred and called the “mother of all grains.” It has been eaten for thousands of years in South American but has only recently become popular in the United States. Now, quinoa can be found in health food stores and restaurants all over the world.
Quinoa is available in three main types: white, red, and black. The nutrient components of one cup of cooked quinoa is:
· Protein: 8 grams.
· Fiber: 5 grams.
· Manganese: 58% of the recommended daily allowance (RDA).
· Magnesium: 30% of the RDA.
· Phosphorus: 28% of the RDA.
· Folate: 19% of the RDA.
· Copper: 18% of the RDA.
· Iron: 15% of the RDA.
· Zinc: 13% of the RDA.
· Potassium 9% of the RDA.
· Over 10% of the RDA for vitamins B1, B2 and B6
· Small amounts of calcium, B3 (niacin) and vitamin E.
As you can see there is a big payoff when choosing to use this ingredient. Now let’s discuss how to use it and where to use it. Personally, I like to have my quinoa talk back to me. I enjoy a little crunch and not a mushy porridge. With that said, for every 1 cup of quinoa, I use 1 ½ cups water. It doesn’t take long to cook. Place both water and quinoa in a pot and bring to a boil. Once it boils, lower temperature and simmer until most of the liquid is absorbed. Remove from the heat and allow to rest until all liquid is absorbed. From here you can cool and use in salads or add to other ingredients (many are here on this website.)
Below is a salad I threw together quickly when I was invited to a pot luck. Thankfully, I had some vegetables in my refrigerator and before I knew it, I had a salad that was colorful and delicious. Quinoa is wonderful to add to soups as well. I encourage to you be creative and let me know what inspires you. Quinoa is very versatile and has a slight nutty flavor. It has limitless potential and should be a staple in your diet.
COLORFUL QUINOA SALAD
· 1 ½ cup cooked quinoa
· ½ cup purple cabbage, chopped
· ½ cup bell pepper, diced
· ½ cup scallions
· ½ cup carrots, diced
· ½ cup celery, sliced
· ¼ cup extra virgin olive oil
· 3 TBSP Ume plum vinegar
Mix all ingredients together. Chill and serve.
Health bite: Face your fear of using quinoa!
Recently, I visited a museum of art. This was no ordinary museum. It was the Louvre in Paris, France. This museum is extraordinary. Large pieces of art, sculptures, with figurines as far as the eye can see. Millions of people visit this historic place each year. It truly is incredible! What was striking is that the women in eachRead More
Pad Thai is probably one of my favorite dishes not only to eat, but to prepare. It’s easier that you think and can even be on the regular weeknight menu. This version is a combination of recipes with trialRead More
Breaking up with a true love is painful. It can be emotionally and physically taxing. When breakups happen, thoughts about the loss consumes the mind. Often it feels difficult to move forward and the longings can weigh heavily on one’s spirit. Difficulty in sleeping, moodiness, and anger can occur. DivisionsRead More
Dry bones. In the desert, there are dry bones. It’s hot, parched, and feels uncomfortable. There are times in life when we find ourselves in the desert. Is it a learning opportunity or a punishment? I guess it depends on the perspective. Personally, I've been in the desert for a while, and I'm readyRead More
A mix of various flours makes this particular pancake better than most gluten free versions I've tried. From a popular website, I used their version of the recipe then tweaked it a bit for my own liking. It's a hardy pancake that didn't leaveRead More
Enjoying the sunshine, fresh air and warm days outside are wonderful! Morning or evening walks, outside games, and picnics are ways people spend those summer days. Why would anyone spend a moment inside whenRead More
Recently, I went through a recipe book I've not used in quite a while. The reason I picked it up was because I was looking for a pound cake recipe one of my daughter's wants me to make for her birthday. My tastes and viewRead More
Tomato soup takes me back to my childhood. It was, by far my favorite soup, especially with a grilled cheese sandwich. Even though I rarely eat grilled cheese sandwiches, I still enjoy tomato soup. When freshRead More
Back in the day when I was a girl, my mother provided three meals a day for our family. She was able to stay at home to provide care for us, and she took her job seriously. Planting a garden and canning foods, clipping coupons and working with a budget. Time seemed slower, but maybe it was becauseRead More
What are essential oils? Many people, including healthcare workers, are unaware of the therapeutic benefits of essential oils. With advancements in pharmaceutical technology, essential oils have beenRead More
Summer gatherings and parties are a great time to enjoy deviled eggs. This popular finger food can be served for just about any occasion. Because most have mayonnaise in the recipe, caution must be used with keeping them cooled, otherwise, the fun will be traded for sickness. Along my health and wellness journey, I have found myself not using mayonnaise very often, if, at all. It's fun to experiment with different ingredients and textures. In this version of deviled eggs, the mayo is replaced with an avocado. It's not as creamy, but I'm okay with that. I love avocados and eat them whenever I can. It's a source of good fat that promotes a healthy brain, skin, hair and nails.
Avocado Deviled Eggs
- 12 eggs, hard-boiled
- 1 avocado, halved and seeded
- 3/4 cup pickles diced, plus juice
- 2 TBSP prepared mustard
- 1 tsp salt
- Cut eggs in half, scoop out the yokes into a bowl. Set egg whites aside.
- Using a fork, mash yokes.
- Scoop out the flesh of the avocado and add to the yokes. Using a fork, mash and mix avocado with the yokes.
- Add pickles, mustard, and salt. Stir to combine.
- If mixture is too thick, add juice from the pickles.
- Using a cookie dough scoop or spoon, place the yoke mixture into the white part of the egg.
- Keep refrigerated until use.
- Sprinkle with paprika or cayenne pepper (if you like a little heat) to serve.
The latest and greatest in medical news seems to change weekly. We are told of recent studies that suggest new ways of dieting or exercising. Eat this, not that. Supplement with these, avoid those. Exercise this way, not that. It's certainly confusing asRead More