Better than Ever Black Beans and Rice a 30 Minute Meal!

I really learned how to cook after we got married when we were in college by... watching FoodNetwork. Yes, the hours I spent learning from Giada and Rachel Ray were truly beneficial. Although I don't eat many of their ingredients in my cooking anymore, I still admire their abilities and appreciate their skill in teaching the average person (me) how to cook. I especially loved Rachel's show, "30 Minute Meals." I've learned in my food/nutrition journey that in cooking from scratch with whole food, plant based ingredients, 30 minute meals are hard to come by. So, I am proud to announce, that I have come up with a healthful 30 minute meal!! Enjoy!

Ingredients
- 2 diced onions
- 3 cans black beans (including liquid - DO NOT drain)
- Optional: 1/2 cup ham for added flavor
- Optional: 1-2 cups diced mushrooms
- Optional: 1 small can green chiles
- 2 Tb garlic
- 2 Tb Soy Sauce
- 1 Tb Worcestershire Sauce
- 1 Tb apple cider vinegar
- 1 Tb oregano
- 2 Tb nutritional yeast - from the bulk section of health food store (great plant based source of B vitamins)
- 2 Tb lemon juice
- fresh cracked pepper 
(There is enough salt in the beans and soy sauce, so I don't add any)

(Cook 2 cups of rice (or another grain) in a rice cooker with as much water as needed, we love sweet brown rice - from the bulk section of health food store)

Directions
1. Start cooking the rice in the rice cooker (allow extra time for brown rice)
2. Add onions to a large, deep pan and saute on medium high heat(adding 1 Tb. water at a time to keep them from sticking) until they start to be translucent.
3. Add all other ingredients and bring to a boil. Then reduce to a simmer, and simmer until rice is ready.

Tips:
- While the beans simmer, and the rice cooks, you have time to make a quick green salad, and voila! You'll have dinner on the table in 30 minutes!

Sorry folks. No Pictures yet. I'll take some the next time I make it, which will probably be soon. I don't know if Seth has ever raved about any dinner I have made more than this one :)

A Principle with Promises

Article from: http://www.lds.org/ensign/2014/02/a-principle-with-promises?lang=eng

A Principle with Promises

By G. Craig Kiser

Medical and nutritional science continue to support the truths found in the Word of Wisdom.

On February 27, 1833, the Prophet Joseph Smith received a revelation setting down principles of good health, now known as the Word of Wisdom. As a physician, I find this revelation to be one of the most amazing the Lord has provided, “showing forth the order and will of God in the temporal salvation of all saints in the last days” (D&C 89:2). Though medical science for the past 50 years has substantiated the health risks associated with the use of tobacco and alcohol, both prohibited by the Word of Wisdom, it has only been in the last decade that both medical and nutritional science have begun to corroborate many of the dietary health benefits contained in this outstanding revelation.

Fruits and Vegetables

Natural fruits and vegetables are among some of the most complex and nutritionally dense foods on earth. They are packed with health-preserving phytochemicals and micronutrients. They can heal injured blood vessels and help reduce the risk of heart attacks, strokes, obesity, and diabetes.¹ Raw fruits and vegetables—especially beans, legumes, and vegetables in a variety of colors—are nutrient and mineral dense and cholesterol free and thus serve as divinely engineered packets of protection for our health.

Unfortunately, it is estimated that nearly half of Americans eat fewer than two servings of fruits and vegetables daily. This meager intake of fruits and vegetables was listed as one of four bad habits associated with early death, the other three being tobacco use, alcohol use, and lack of regular exercise.²

Grains and Nuts

Natural whole grains have many health benefits. They increase insulin effectiveness, improve intestinal health, and help reduce the risk of diabetes, colon cancer, and pancreatic cancer. They also lower blood pressure, decrease the chance of heart failure, and help prevent strokes.³ Nuts have favorable oils and minerals that support good nutrition and weight loss.⁴

Unfortunately, when whole grains are stripped of the husk and germ (labeled as “refined” or “enriched” grains), they lose much of their fiber, minerals, and vital nutrients—and thus much of their protective value is also lost. Also, the body digests refined grains as simple sugars, which rapidly increase blood-sugar and insulin levels and are associated with a variety of health risks.⁵

Meat, Fish, and Fowl

The “flesh … of beasts and of the fowls” the Lord has “ordained for the use of man,” but He cautions us to use such food “sparingly” (D&C 89:12). Medical science has confirmed the wisdom of these words. Diets high in animal protein offer limited nutrient value and contain unhealthy saturated fats. Excess consumption of meat can also increase certain health risks.⁶

Processed Foods and Energy Drinks

Processed foods and packaged snacks are usually deficient in nutrients and high in sugar or refined grains, hydrogenated oils (trans fats), and sodium. Since food preferences and eating habits are established early in life, young parents would be wise to guide their children to the natural goodness of whole grains and garden-ripened fruits and vegetables.

Soft drinks are low in nutrients and contain significant amounts of sugar, high-fructose corn syrup, or artificial sweeteners. Although caffeine is not listed specifically in the Word of Wisdom, we would be wise to understand that there are risks associated with the consumption of this stimulant, especially in the case of energy pills and high-energy drinks.⁷

Promises

Although the confirming evidence provided by modern science may give us additional reasons to keep the Word of Wisdom, it is ultimately our faith in the Lord’s word and our consistent obedience to this revelation that will qualify us for the promised blessings:

“All saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;

“And shall find wisdom and great treasures of knowledge, even hidden treasures;

“And shall run and not be weary, and shall walk and not faint” (D&C 89:18–20).

The author lives in Oregon, USA.

In the Best Condition

“The Word of Wisdom does not promise you perfect health, but it teaches how to keep the body you were born with in the best condition and your mind alert to delicate spiritual promptings.”

President Boyd K. Packer, President of the Quorum of the Twelve Apostles, “The Word of Wisdom: The Principle and the Promises,” Ensign, May 1996, 18.

Notes

1.          1. 

See Jane V. Higdon, Barbara Delage, David E. Williams, and Roderick H. Dashwood, “Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis,”Pharmacological Research, vol. 55, no. 3 (Mar. 2007), 224–36.

2.          2. 

See Elisabeth Kvaavik, G. David Batty, Giske Ursin, Rachel Huxley, and Catharine R. Gale, “Influence of Individual and Combined Health Behaviors on Total and Cause-Specific Mortality in Men and Women: The United Kingdom Health and Lifestyle Survey,” Archives of Internal Medicine, vol. 170, no. 8 (Apr. 26, 2010), 711–18.

3.          3. 

See wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits.

4.          4. 

See Deirdre K. Banel and Frank B. Hu, “Effects of Walnut Consumption on Blood Lipids and Other Cardiovascular Risk Factors: A Meta-analysis and Systematic Review,” American Journal of Clinical Nutrition, vol. 90, no. 1 (July 2009), 56–63.

5.          5. 

See David S. Ludwig, “The Glycemic Index: Physiological Mechanisms Relating to Obesity, Diabetes, and Cardiovascular Disease,” Journal of the American Medical Association, vol. 287, no. 18 (May 8, 2002), 2414–23.

6.          6. 

See T. Colin Campbell, Banoo Parpia, and Junshi Chen, “Diet, Lifestyle, and the Etiology of Coronary Artery Disease: The Cornell China Study,” American Journal of Cardiology, vol. 82, no. 10, suppl. 2 (Nov. 26, 1998), 18–21.

7.          7. 

See Amelia M. Arria and Mary Claire O’Brien, “The ‘High’ Risk of Energy Drinks,” Journal of the American Medical Association, vol. 305, no. 6 (Feb. 9, 2011), 600–601.

Official Web site of The Church of Jesus Christ of Latter-day Saints
© 2014 Intellectual Reserve, Inc. All Rights Reserved

Healthy Bread in Five Minutes a Day

I borrowed this cookbook from my friend Beth today, and I am so excited to learn how to make healthy bread! And it really seems like after you learn the principles taught in this book that making healthy bread will become delicious and easy. I may just have to buy this book...My dough for the week is rising on the counter now :)

Start Your Day With Peace, Energy and Joy

For about a week, I've been waking up earlier so that I have time to pray, meditate, read scriptures and do yoga before John wakes up (sometimes he wakes up in the middle of it, but by then I am grounded with more patience and love than I usually have if I sleep until he wakes up.) This is the guided morning meditation I have been using. 

Seriously, you need to try this!!! Do it! Tomorrow! You will feel better, and your day will go better.

PB and Strawberry Banana 'Milk'shake

PB and Strawberry Banana 'Milk'shake
Makes about 30oz. or 4.5 cups

Ingredients
- 1.5 cups frozen strawberries
- 1 ripe frozen banana
- 1/4 cup natural peanut butter (or almond butter or 1/4 c. raw pecans)
- 1-2 Tb. pure maple syrup (or honey or agave)
- 1.5 cups or 12 oz. almond milk (or soy milk)


Directions
1. Blend all ingredients in high powered blender (Vitamix's are the best!!!)





Tips
1. You don't really need to measure everything in the recipe unless you want to. As Rachael Ray says, "I just eyeball it."

2. I usually make a milkshake similar to this for John (obviously not this much) instead of giving him whole milk. Almond milk has 50% more calcium than dairy milk (is also fortified with Vit. D) and your body can digest it better. You pump up the calories and protein with the nut butter, and I occasionally use soy milk to pump up the calories and protein even more!

3. I am careful about not using a ton of soy milk all the time. It's good to trade off. Soy contains phytoestrogens that can sometimes mix up male hormones if consumed in very large quantities (and I mean a large daily amount), but we want to play it safe and reap the benefits but not any side effects.

Fruity Salad Smoothie

Fruity Salad Smoothie
Makes 50-60 oz. or 6-7 cups

Ingredients
- 1 cup pineapple 
- 1/2 cup blueberries
- 1 cup strawberries
- 1/2 a ripe banana
- a whole (peeled orange)
- 2 large carrots (quartered)
- 2 stalks celery (quartered)
- 1 apple (quartered with seeds removed)
- 1-2 cups of spinach, chard or kale
- 1 tsp honey
- 1 Tb ground flaxseed (or chia seeds)
- water (or you can use part apple cider/apple juice and part water)

Directions
1. Blend all ingredients in high powered blender (Vitamix's are the best!!!), using enough liquid to help your blender along and reach your desired consistency. I usually add a cup at first and add a half a cup as needed.

Tips
1. You can use fresh or frozen fruit, whatever you have available
2. And if you have fresh fruit, I strongly urge you to wash it first! You can scrub it with water, or you can also use Fit Wash, which we love!
3. And seriously, don't hesitate to substitute! If you don't have and orange, but you have some peaches or half a lemon, go for it. Smoothie recipes usually don't need to be exact.

Note, the color of the finished smoothie would be a bit darker, but I ran out of spinach today :(

Garlic Roasted Breaded Mushrooms

Perhaps I'm on a roll! I had a bunch of mushrooms left over from some soup I made the other day, and needed to use them tonight. We always keep onions and garlic around, and all the rest of the ingredients are pantry staples. It smelled so good, even before we put it in the oven! Seth said it smelled like an Italian restaurant. Mushrooms aren't Seth's favorite, but he said that this is the best way to eat mushrooms that he's tried. That's a compliment to remember :)

Garlic Roasted Breaded Mushrooms 

Serves 4-6

Ingredients

• • 4 medium garlic cloves, minced (about 4 teaspoons)
  • 1 tsp. dried rosemary
  • 1/8 cup apple cider vinegar
  • 1 tablespoon dijon mustard
  • 1/4 teaspoon kosher salt (or more to taste)
  • 1/2 teaspoon freshly ground black pepper
  • 2 Tb. melted margarine (or you could use olive oil)
  • 1 Tb. ground flaxseed (any health food store has it usually in bulk) mixed with 3 Tb water (until egg white consistency)
  • 1/2 a medium onion (white, sweet or yellow), finely diced
  • about 5 cups baby bella (or any type) mushrooms, wiped clean
  Topping
  • 1/2 cup Panko bread crumbs
  • 2 Tb. nutritional yeast (any health food store has it usually in bulk)
  • 1 Tb. lemon juice
  Garnish
  • Chiffonade fresh spinach, parsley, or basil for garnish
  
  

Directions:

1. Preheat oven to 400 degrees F (rack in the center)

2. Then in a large bowl, combine all ingredients except onion and mushrooms. Whisk together, then add mushrooms and onions and toss until everything is coated in the dressing.

3. Pour mushrooms into a (lightly greased) large  baking dish in a single layer and roast in the oven for 15 minutes.

4. In a small bowl, mix topping ingredients with a fork.

5. Stir the mushrooms, spread Panko bread crumbs over them and continue roasting until Panko is golden brown and mushrooms are tender (10-15 more minutes)

6.Garnish with fresh herbs or spinach

Tips:

1. This is a very flavorful dish. It would be excellent if you serve it over a grain like quinoa, rice or cous cous, and a green salad on the side you can make it the main dish.

2. I served this with a spaghetti squash (that we grew in our garden, whoohooo!)mixed with spaghetti sauce from a jar. It made for a pretty easy meal :)I'll post about making spaghetti squash sometime in the future.

Pineapple Stir-fry Salad

 

Pineapple Stir-fry Salad

Serves 4-6

Stir-fry Ingredients
- 2 Tb. veggie stock or water
- 1 large onion, rough diced
- 2 bell peppers, rough diced
- 4 cups broccoli (fresh or frozen), rough diced
- 1 large carrot, shredded
- 1 cup pineapple (fresh or frozen, or canned....but only if you have to)

Sauce Ingredients
- 1 Tb. garlic, minced
- 2-3 Tb. agave or honey
- 1 Tb. lemon or lime juice
- 1/2 cup soy sauce
- 2-3 cup pineapple juice (fresh or frozen, or canned....but only if you have to) (or if you don't have juice, just increase pineapple chunks in stir-fry ingredients to 2 cups)
- 1/8-1/4 cup water (as needed to leave enough juice for the sauce)

Cous Cous
- 1.5 cups cous cous dry
- 1.5 cups water or veggie stock
- 1/2 Tb. olive oil (opt.)

Salad
- 1 head romaine lettuce, chopped
- 2 (packed) cups spinach, torn or chopped

Garnish
- 1-2 avocados
- 1/2-2/3 cup cashews or pecans, rough chopped

Directions:
1. In a large pan or wok, (with veggie stock or little water) over medium high heat, saute all veggies and pineapple chunks  until onions are translucent and other veggies are tender. Add all the Sauce Ingredients as soon as you get all the Stri-fry Ingredients into the pan.

2. In a medium sized saucepan, bring 1.5 cups water (and oil if using) to a boil; add cous cous; remove from heat and cover; let sit for 5 min. Then fluff with a fork.

3. To assemble salads split all the ingredients into 4-6 portions (in large bowls is best) (do 4 portions if this is your whole dinner, 6 if you have another side) Add them in this order:
1. salad
2. cous cous
3. stirfry
4. garnish

Tips:
- I invented this recipe just with items that I had in my fridge that needed to be eaten, and items that I always have in my pantry/fridge or freezer. So be creative and substitute with whatever you have! For example, you could use 
oranges for pineapple, 
almonds for the nuts, 
rice or quinoa for the cous cous, 
etc.
- Obviously, if you want to add meat or beans, go for it! The possibilities are endless, this is stir-fry we're talking about!

Cookie Dough Bites and BBQ Tempeh Sloppy Joes

Tonight I'm making:
 BBQ Tempeh Sloppy Joes  from www.TheGardenGrazer.com

Note: 12-28-13 - We made these, and we used those whole wheat sandwich thins that kind of seem to taste like cardboard....that might have influenced my opinion, and I may not have had the best bbq sauce, but I don't think I'll be making this one again...

And I hope I'll have time soon to also make her:

Cookie Dough Bites

Note: 12-28-13 - I haven't had time to make these yet, but my sister did and she said they reminded her of oatmeal cookie bites, so I'll have to try them, and maybe change their name.

Apple Cider

We're making The Pioneer Woman's Apple Cider - without the rum. Happy Holidays!