Serves around 2 portions.
INGREDIENTS
around 10 cherry tomatoes, washed & cut in half
1½ cups tinned chickpeas, rinsed & drained
½ medium sized Spanish red onion, finely chopped
3 cloves garlic finely chopped
a handful of fresh flat leaf parsley, finely chopped
½ orange pepper, cut into medium to thin slices lengthways, and again widthways a couple of times
6 or 7 fresh basil leaves, finely chopped
METHOD
Easy as pie. Just toss the ingredients in a bowl of your choice, and make a dressing. I recommend the following dressing with it.
DRESSING
juice of 1 large lemon
double the amount of extra virgin olive oil
salt and pepper to taste
½ tsp sugar
Place the above ingredients in an empty clean jar, close and shake until thick and smooth. Then drizzle as much as you like on your portion of salad.
Monday, February 28, 2011
A new take on Dalmas
Serves 2
I myself use brown rice for this due to PCOS but if your just vegan keep the recipe the way it is
INGREDIENTS
2 large iceberg leaves, washed and drained properly
1 cup plain rice (or any other of your choice) washed, boiled and drained
10 walnuts each chopped in a few pieces
1 small raw carrot cut into very small squares (or grated)
½ small, finely chopped red onion (or 2 small spring onions)
1 tsp curry powder
pinch of ground cardamon
½ tsp paprika
finely chopped fresh mint and basil (about 4 leaves of each)
2 tbsps golden sultanas
3 or 5 chopped, black Greek or Spanish olives
a little dash of fresh lemon juice (optional)
a little salt
a little drizzle of olive or sunflower oil
METHOD
In a non-stick pan, fry your pre-boiled rice in a little oil with all the spices for a couple of minutes, then allow to cool down properly. Now add the rest of the ingredients (except for the lettuce), and blend well using a fork. Using a large spoon, place one or two servings into the centre of each iceberg leaf and roll – I would use a couple of toothpicks to keep in place. Serve immediately. A fresh fruit juice complements this wonderfully, and makes not only for a great light lunch but also a highly nutritious one ! Bon Appetit !
I myself use brown rice for this due to PCOS but if your just vegan keep the recipe the way it is
INGREDIENTS
2 large iceberg leaves, washed and drained properly
1 cup plain rice (or any other of your choice) washed, boiled and drained
10 walnuts each chopped in a few pieces
1 small raw carrot cut into very small squares (or grated)
½ small, finely chopped red onion (or 2 small spring onions)
1 tsp curry powder
pinch of ground cardamon
½ tsp paprika
finely chopped fresh mint and basil (about 4 leaves of each)
2 tbsps golden sultanas
3 or 5 chopped, black Greek or Spanish olives
a little dash of fresh lemon juice (optional)
a little salt
a little drizzle of olive or sunflower oil
METHOD
In a non-stick pan, fry your pre-boiled rice in a little oil with all the spices for a couple of minutes, then allow to cool down properly. Now add the rest of the ingredients (except for the lettuce), and blend well using a fork. Using a large spoon, place one or two servings into the centre of each iceberg leaf and roll – I would use a couple of toothpicks to keep in place. Serve immediately. A fresh fruit juice complements this wonderfully, and makes not only for a great light lunch but also a highly nutritious one ! Bon Appetit !
GREEK STEW
Serves 2
INGREDIENTS
extra virgin olive oil
1 medium sized onion, finely chopped
4–5 cloves of garlic, finely chopped
1 large sweet potato, cut into squares
1 large carrot, chopped
1 tin (400g) of cannellini beans, rinsed and drained
6 cherry tomatoes
1½ tbsp tomato puree
2 cups of vegetable stock
1 tsp chilli powder (adjust to suit your palette)
1 tbsp fresh flat leaf celery, finely chopped
½ tsp cinnamon powder
1 tsp vegan margarine
salt to taste
METHOD
In a non-stick casserole, fry your onion, carrots and sweet potato pieces. Allow to cook, and mix for around 3-4 minutes. Then add the garlic, and continue to stir for a couple of minutes (don’t burn the garlic or else it can turn toxic).
Now add the cherry tomatoes and tomato puree, and mix for around another minute. Then add the cinnamon, stock and all the other ingredients and lower the heat. Allow to simmer for 40 minutes, checking on it every so often and stirring.
The stew is ready when the veges are nice and soft. Serve whilst hot with my “Chilli Olive, Garlic & Crusty Herb bread”.
INGREDIENTS
extra virgin olive oil
1 medium sized onion, finely chopped
4–5 cloves of garlic, finely chopped
1 large sweet potato, cut into squares
1 large carrot, chopped
1 tin (400g) of cannellini beans, rinsed and drained
6 cherry tomatoes
1½ tbsp tomato puree
2 cups of vegetable stock
1 tsp chilli powder (adjust to suit your palette)
1 tbsp fresh flat leaf celery, finely chopped
½ tsp cinnamon powder
1 tsp vegan margarine
salt to taste
METHOD
In a non-stick casserole, fry your onion, carrots and sweet potato pieces. Allow to cook, and mix for around 3-4 minutes. Then add the garlic, and continue to stir for a couple of minutes (don’t burn the garlic or else it can turn toxic).
Now add the cherry tomatoes and tomato puree, and mix for around another minute. Then add the cinnamon, stock and all the other ingredients and lower the heat. Allow to simmer for 40 minutes, checking on it every so often and stirring.
The stew is ready when the veges are nice and soft. Serve whilst hot with my “Chilli Olive, Garlic & Crusty Herb bread”.
MY favorite vegan meatballs!!
INGREDIENTS FOR THE ‘MEATBALLS’
* 2 slices of dry wholemeal bread (crusts cut off)
* 1 medium red onion
* 2 cloves garlic
* 1 tbsp fresh mint (or half the amount in dried mint)
* 2 tbsp flat leaf parsley (use a little stem too)
* ½ a grated carrot
* 2 tsp nutritional yeast
* 1 tsp wheatgerm
* 1 tsp vegetable stock granules (use a salted version)
* 1 tsp curry
* ½ tsp cinnamon
* ½ tsp ground cardamon
* ½ tsp coriander seeds
* 3 large mushroom, roughly chopped (and fried)
* 1 tsp egg replacer (mixed with 1 tsp water into a paste)
* 14 pecan halves
* 3 tbsp wholemeal flour
* 1 cup of red quinoa, washed and boiled (remove and drain when ready)
* extra virgin olive oil for frying
METHOD FOR THE BALLS
Start off by placing the bread, nuts, herbs and spices in a food processor, and process until all are very finely chopped. Next, put in the onions, garlic and carrot, and process for a further minute or so.
Add the remaining ingredients, except for the olive oil and quinoa, and process (whilst removing any excess from the sides of the mixer using a spatula). Now add in the cooked quinoa, cooked mushrooms, and egg replacer mix, and process for a few seconds only, so that you are left with a very thick mixture. Remove into a large bowl, and place in the refrigerator for half an hour.
Next sprinkle a large plate with flour, then make sure your hands are totally dry and floured. At this point, begin to take a tablespoon of the meatball mixture at a time, and roll for a few seconds in the palms of your hands, until a ball is formed. Continue to do this, placing the balls on the floured plate, until you have used all the mixture. Sprinkle a little more flour on the top of them, and place them in the fridge for a further 40 minutes or longer if preferrede, so that they bind well prior to frying.
After this, heat a little olive oil in a large non-stick frying plan, and one by one place the balls in the pan, and allow to fry on a medium to low heat, until they are a nice golden brown all over. Then transfer them into an oven-glass, and place in the oven on a low heat. Now it’s time to make the sauce.
SAUCE INGREDIENTS
* extra virgin olive oil
* lots of garlic finely chopped (4 – 5 cloves will do)
* 8 cherry tomatoes, left whole (to compete with the ‘meatballs’ !)
* 4 tbsps tomato puree
* 2 tins (800g) of chopped tomatoes
* a handful of fresh oregano, finely chopped
* salt to taste
* 2 tbsps HP sauce (brown sauce)
* ½ glass of red wine
* ½ tsp fennel seeds
* 1 tsp muscovado sugar
* 2 slices of dry wholemeal bread (crusts cut off)
* 1 medium red onion
* 2 cloves garlic
* 1 tbsp fresh mint (or half the amount in dried mint)
* 2 tbsp flat leaf parsley (use a little stem too)
* ½ a grated carrot
* 2 tsp nutritional yeast
* 1 tsp wheatgerm
* 1 tsp vegetable stock granules (use a salted version)
* 1 tsp curry
* ½ tsp cinnamon
* ½ tsp ground cardamon
* ½ tsp coriander seeds
* 3 large mushroom, roughly chopped (and fried)
* 1 tsp egg replacer (mixed with 1 tsp water into a paste)
* 14 pecan halves
* 3 tbsp wholemeal flour
* 1 cup of red quinoa, washed and boiled (remove and drain when ready)
* extra virgin olive oil for frying
METHOD FOR THE BALLS
Start off by placing the bread, nuts, herbs and spices in a food processor, and process until all are very finely chopped. Next, put in the onions, garlic and carrot, and process for a further minute or so.
Add the remaining ingredients, except for the olive oil and quinoa, and process (whilst removing any excess from the sides of the mixer using a spatula). Now add in the cooked quinoa, cooked mushrooms, and egg replacer mix, and process for a few seconds only, so that you are left with a very thick mixture. Remove into a large bowl, and place in the refrigerator for half an hour.
Next sprinkle a large plate with flour, then make sure your hands are totally dry and floured. At this point, begin to take a tablespoon of the meatball mixture at a time, and roll for a few seconds in the palms of your hands, until a ball is formed. Continue to do this, placing the balls on the floured plate, until you have used all the mixture. Sprinkle a little more flour on the top of them, and place them in the fridge for a further 40 minutes or longer if preferrede, so that they bind well prior to frying.
After this, heat a little olive oil in a large non-stick frying plan, and one by one place the balls in the pan, and allow to fry on a medium to low heat, until they are a nice golden brown all over. Then transfer them into an oven-glass, and place in the oven on a low heat. Now it’s time to make the sauce.
SAUCE INGREDIENTS
* extra virgin olive oil
* lots of garlic finely chopped (4 – 5 cloves will do)
* 8 cherry tomatoes, left whole (to compete with the ‘meatballs’ !)
* 4 tbsps tomato puree
* 2 tins (800g) of chopped tomatoes
* a handful of fresh oregano, finely chopped
* salt to taste
* 2 tbsps HP sauce (brown sauce)
* ½ glass of red wine
* ½ tsp fennel seeds
* 1 tsp muscovado sugar
Easy and delicious scrambled eggs
serves 1
INGREDIENTS
* olive oil
* ½ a packet (175 grms) of firm tofu
* 1 medium-sized red onion, chopped
* 1 large clove garlic, chopped
* 2 medium-sized mushrooms, chopped
* ¼ tsp dried oregano, or 1 tsp freshly chopped oregano
* 1 tsp fresh ginger (grated)
* ¼ tsp nutritional yeast (optional)
* ½ tsp turmeric powder (for the yellow colour)
* 1 tbsp soya sauce
* 1 tsp light tahini
METHOD
Fry the onions in the olive oil, in a non-stick frying pan until transparent. Then add the garlic, ginger and the mushrooms, stirring every few seconds.
Now crumble the tofu into the pan (and quickly rinse your hands), and mix again for a minute or so. Add the soya sauce, whilst continuing to mix, and the rest of the ingredients. Mix all up together for a minute or so, and serve immediately. Enjoy !
TIP : May be served on wholemeal toast, accompanied by freshly squeezed orange juice, to optimize the nutritional value.
INGREDIENTS
* olive oil
* ½ a packet (175 grms) of firm tofu
* 1 medium-sized red onion, chopped
* 1 large clove garlic, chopped
* 2 medium-sized mushrooms, chopped
* ¼ tsp dried oregano, or 1 tsp freshly chopped oregano
* 1 tsp fresh ginger (grated)
* ¼ tsp nutritional yeast (optional)
* ½ tsp turmeric powder (for the yellow colour)
* 1 tbsp soya sauce
* 1 tsp light tahini
METHOD
Fry the onions in the olive oil, in a non-stick frying pan until transparent. Then add the garlic, ginger and the mushrooms, stirring every few seconds.
Now crumble the tofu into the pan (and quickly rinse your hands), and mix again for a minute or so. Add the soya sauce, whilst continuing to mix, and the rest of the ingredients. Mix all up together for a minute or so, and serve immediately. Enjoy !
TIP : May be served on wholemeal toast, accompanied by freshly squeezed orange juice, to optimize the nutritional value.
sweet and savory morrocan couscous
INGREDIENTS
* 3 tbsp olive oil
* 3 cloves garlic, finely chopped
* 1 tsp ground cumin
* ½ tsp chilli powder
* ½ tsp cinnamon
* ½ tsp curry powder
* salt to taste
* 1 tbsp fresh mint, chopped
* ½ cup okra
* ½ an aubergine, cut into squares
* 1 small green pepper, cut into small squares
* 200g chick peas (tinned are fine, and quick to prepare)
* ½ a cup of vegetable stock
* 5 pitted black olives, cut into small pieces
* 6 pitted apricots, cut into slithers
* ½ a cup of pitted prunes, chopped
* 1 tsp brown muscovado sugar
* approx 12 almonds (not roasted if possible)
* 400g dry wholemeal cous cous (cook according to directions.
* some orange zest for sprinkling
METHOD
Use either a large non-stick saucepan, or better still a wok, pour in the oil, and allow to heat slightly. Then begin adding the aubergine pieces, and mix on a medium heat. Now add the spices and a little more oil (as the aubergine will have absorbed most of the oil), and mix well.
Add the remaining ingredients, except for the cous cous, stock, water, nuts and mint, and stir for a few minutes. Then lower the heat, add the stock and the mint, and finally the cous cous. Continue cooking on a low heat until everything has blended well together – 5 minutes should do the trick. Now sprinkle the almonds and orange zest on top and serve hot. Bon Appetit !
* 3 tbsp olive oil
* 3 cloves garlic, finely chopped
* 1 tsp ground cumin
* ½ tsp chilli powder
* ½ tsp cinnamon
* ½ tsp curry powder
* salt to taste
* 1 tbsp fresh mint, chopped
* ½ cup okra
* ½ an aubergine, cut into squares
* 1 small green pepper, cut into small squares
* 200g chick peas (tinned are fine, and quick to prepare)
* ½ a cup of vegetable stock
* 5 pitted black olives, cut into small pieces
* 6 pitted apricots, cut into slithers
* ½ a cup of pitted prunes, chopped
* 1 tsp brown muscovado sugar
* approx 12 almonds (not roasted if possible)
* 400g dry wholemeal cous cous (cook according to directions.
* some orange zest for sprinkling
METHOD
Use either a large non-stick saucepan, or better still a wok, pour in the oil, and allow to heat slightly. Then begin adding the aubergine pieces, and mix on a medium heat. Now add the spices and a little more oil (as the aubergine will have absorbed most of the oil), and mix well.
Add the remaining ingredients, except for the cous cous, stock, water, nuts and mint, and stir for a few minutes. Then lower the heat, add the stock and the mint, and finally the cous cous. Continue cooking on a low heat until everything has blended well together – 5 minutes should do the trick. Now sprinkle the almonds and orange zest on top and serve hot. Bon Appetit !
morrocan smoke eggplant
INGREDIENTS
* 1 medium-sized eggplant (aubergine)
* 3 tbsps olive oil
* salt to taste (it will need it)
* ½ tsp cumin powder
* juice of ½ a small lemon
* 1 tsp sweet paprika
* 2 cloves garlic, very finely chopped
* black pepper
* Drizzle of olive oil for topping
METHOD
You will need an open flame or gas stove for this. Place eggplant (aubergine) with a long fork stuck into it on the naked flame, and turn frequently in order to scorch and blacken it. Have a wide bowl next to you in case the eggplant weeps – all the juices are essential. Once all the eggplant is black, place in a large open bowl, and allow to cool. At this point, peel off the black skin and discard (you may need a bowl of water next to you to wash off any skin that has stuck to your fingers). Place the remaining flesh in a bowl, and mash it until you have a nice thickened pulp.
Fry the olive oil, garlic and spices in a small saucepan for a minute or so, then add the remaining ingredients. Cook the mixture for a few minutes until it takes on a nice deep orange colour. Mix and mash further, and then place in a bowl. Shape it nicely with a fork, and finally drizzle some olive oil on top. Allow to cool, and refrigerate. Now you have yourself a most delicious dip ! Serve as you wish – I often serve it as a stand-alone dip for sharing with friends, or as part of a main course with stuffed artichokes – a healthy and tasty meal indeed
* 1 medium-sized eggplant (aubergine)
* 3 tbsps olive oil
* salt to taste (it will need it)
* ½ tsp cumin powder
* juice of ½ a small lemon
* 1 tsp sweet paprika
* 2 cloves garlic, very finely chopped
* black pepper
* Drizzle of olive oil for topping
METHOD
You will need an open flame or gas stove for this. Place eggplant (aubergine) with a long fork stuck into it on the naked flame, and turn frequently in order to scorch and blacken it. Have a wide bowl next to you in case the eggplant weeps – all the juices are essential. Once all the eggplant is black, place in a large open bowl, and allow to cool. At this point, peel off the black skin and discard (you may need a bowl of water next to you to wash off any skin that has stuck to your fingers). Place the remaining flesh in a bowl, and mash it until you have a nice thickened pulp.
Fry the olive oil, garlic and spices in a small saucepan for a minute or so, then add the remaining ingredients. Cook the mixture for a few minutes until it takes on a nice deep orange colour. Mix and mash further, and then place in a bowl. Shape it nicely with a fork, and finally drizzle some olive oil on top. Allow to cool, and refrigerate. Now you have yourself a most delicious dip ! Serve as you wish – I often serve it as a stand-alone dip for sharing with friends, or as part of a main course with stuffed artichokes – a healthy and tasty meal indeed
vegan corn bread
INGREDIENTS
* 1 cup of organic polenta (corn meal)
* 1 cup of unbleached self-raising white flour
* 1 cup of soya milk
* ¼ cup of white sugar
* 1/3 cup of sunflower oil
* 3 tsp egg replacer (I use Orgran gluten free)
* 4 tbsp water
* 1 tsp baking powder
* ½ tsp salt
* ½ small green pepper, finely chopped
Serves around 6-8 portions depending upon culinary resistance.
METHOD
Start off by preheating your oven to 190°c (375° Fahrenheit), and greasing your oven dish with vegan margarine or oil. Then mix the egg replacer with the water, making sure that you remove any lumps. Place all the dry ingredients in a large mixing bowl, and mix well. Then add in the soya milk, sunflower oil and egg replacer mix, and stir well. Finally add in the chopped green pepper, and mix well. Pour mix into your pan, and bake for around 25 minutes. Check to see if it is ready by poking a stick in the middle – if it is clean when you take it out, it’s ready
* 1 cup of organic polenta (corn meal)
* 1 cup of unbleached self-raising white flour
* 1 cup of soya milk
* ¼ cup of white sugar
* 1/3 cup of sunflower oil
* 3 tsp egg replacer (I use Orgran gluten free)
* 4 tbsp water
* 1 tsp baking powder
* ½ tsp salt
* ½ small green pepper, finely chopped
Serves around 6-8 portions depending upon culinary resistance.
METHOD
Start off by preheating your oven to 190°c (375° Fahrenheit), and greasing your oven dish with vegan margarine or oil. Then mix the egg replacer with the water, making sure that you remove any lumps. Place all the dry ingredients in a large mixing bowl, and mix well. Then add in the soya milk, sunflower oil and egg replacer mix, and stir well. Finally add in the chopped green pepper, and mix well. Pour mix into your pan, and bake for around 25 minutes. Check to see if it is ready by poking a stick in the middle – if it is clean when you take it out, it’s ready
Chili con carne
Serves 3-4 portions
INGREDIENTS
* olive oil
* 400g of crushed tomatoes
* 1 large onion finely chopped
* 5 garlic cloves chopped
* 2 cups of veggie mince (either vegan burgers crushed, soya mince or any other vegan mince sold in your health food store, the choice is yours)
* 1 tin of red kidney beans (240g drained and washed)
* 1 tsp sweet paprika
* ½ tsp chilli powder
* 2 tbsp tomato puree
* ½ a green pepper finely chopped
* 1 tsp brown sugar
* ½ tsp dried oregano
* ½ tsp coriander seeds (optional)
* salt & pepper to taste
* ¼ cup of water
METHOD
Pour some oil in a non stick frying pan, then fry the onion and garlic, but don’t allow it to stick or burn – a minute or two should do the trick. Next add the vegan mince (frozen or otherwise), mix it around a little until it thaws into the pan, and remember to stir at the same time. Now add the tomato puree, continue to mix and add the spices and herbs. Mix again and cover for half a minute on a low heat at this point.
Now add the rest of the ingredients, except the green peppers and cover. Allow to cook on a low flame for around 45 minutes or so. Finally add the green peppers and a little water and continue to cook for a few more minutes. The green peppers will cook in the heat of the mixture as they are very finely chopped, and we want a little crunch for the texture here. Enjoy !
INGREDIENTS
* olive oil
* 400g of crushed tomatoes
* 1 large onion finely chopped
* 5 garlic cloves chopped
* 2 cups of veggie mince (either vegan burgers crushed, soya mince or any other vegan mince sold in your health food store, the choice is yours)
* 1 tin of red kidney beans (240g drained and washed)
* 1 tsp sweet paprika
* ½ tsp chilli powder
* 2 tbsp tomato puree
* ½ a green pepper finely chopped
* 1 tsp brown sugar
* ½ tsp dried oregano
* ½ tsp coriander seeds (optional)
* salt & pepper to taste
* ¼ cup of water
METHOD
Pour some oil in a non stick frying pan, then fry the onion and garlic, but don’t allow it to stick or burn – a minute or two should do the trick. Next add the vegan mince (frozen or otherwise), mix it around a little until it thaws into the pan, and remember to stir at the same time. Now add the tomato puree, continue to mix and add the spices and herbs. Mix again and cover for half a minute on a low heat at this point.
Now add the rest of the ingredients, except the green peppers and cover. Allow to cook on a low flame for around 45 minutes or so. Finally add the green peppers and a little water and continue to cook for a few more minutes. The green peppers will cook in the heat of the mixture as they are very finely chopped, and we want a little crunch for the texture here. Enjoy !
Spinach and ginger soup
Serves 3
INGREDIENTS
* ½ kilo of fresh washed spinach or 10 balls of frozen spinach (allowed to thaw)
* 2 tbsps olive oil
* 3 cloves or two roots of garlic
* 1½ tsp minced ginger
* ¼ tsp ground nutmeg
* juice of a lime (or more if you desire)
* a pinch of ground cardamon
* 1 medium onion finely chopped
* pepper & salt
* 900ml vegetable stock or water
METHOD
Sauté the onion and minced ginger for a minute or so, and then add the garlic, and fry for a further minute. Then add in the chopped spinach, and fry until the spinach has wilted, or, if using the thawed (from frozen) spinach, just mix it through for a minute or so.
Add water or stock, and simmer for about 20-30 minutes.
Allow to cool slightly, and then transfer to food processor and blend, or use an electric hand blender. Add pepper, a good grating of nutmeg, the lime juice (to your taste), and blend for a few seconds. Re-heat and serve hot.
INGREDIENTS
* ½ kilo of fresh washed spinach or 10 balls of frozen spinach (allowed to thaw)
* 2 tbsps olive oil
* 3 cloves or two roots of garlic
* 1½ tsp minced ginger
* ¼ tsp ground nutmeg
* juice of a lime (or more if you desire)
* a pinch of ground cardamon
* 1 medium onion finely chopped
* pepper & salt
* 900ml vegetable stock or water
METHOD
Sauté the onion and minced ginger for a minute or so, and then add the garlic, and fry for a further minute. Then add in the chopped spinach, and fry until the spinach has wilted, or, if using the thawed (from frozen) spinach, just mix it through for a minute or so.
Add water or stock, and simmer for about 20-30 minutes.
Allow to cool slightly, and then transfer to food processor and blend, or use an electric hand blender. Add pepper, a good grating of nutmeg, the lime juice (to your taste), and blend for a few seconds. Re-heat and serve hot.
Sweet potato ,leek,ginger soup
Sweet potato and ginger soup
Serves 3 portions
INGREDIENTS
extra virgin olive oil
1 fresh garlic clove
1 large sweet potato, nicely peeled, washed and cut into medium sized squares
1 large leek chopped
1 inch of fresh ginger peeled and chopped
2 cups of mushroom stock
½ a cup of coconut milk
salt and pepper to taste
soya cream for topping
METHOD
Fry the chopped leeks, sweet potato and ginger in a non-stick casserole, mixing often for a few minutes.
Next, add the chopped garlic and continue to mix for a minute or so. Now add the mushroom stock and simmer for 30 minutes on a medium/low heat.
Finally, add the coconut milk. Make sure that your veges are soft, add the salt and pepper, allow to cool for some minutes and then with an electric food blender, blend until smooth and creamy.
Serve, and with the back of a teaspoon, add some soya cream to delight the eye. Bon Apetit !
Serves 3 portions
INGREDIENTS
extra virgin olive oil
1 fresh garlic clove
1 large sweet potato, nicely peeled, washed and cut into medium sized squares
1 large leek chopped
1 inch of fresh ginger peeled and chopped
2 cups of mushroom stock
½ a cup of coconut milk
salt and pepper to taste
soya cream for topping
METHOD
Fry the chopped leeks, sweet potato and ginger in a non-stick casserole, mixing often for a few minutes.
Next, add the chopped garlic and continue to mix for a minute or so. Now add the mushroom stock and simmer for 30 minutes on a medium/low heat.
Finally, add the coconut milk. Make sure that your veges are soft, add the salt and pepper, allow to cool for some minutes and then with an electric food blender, blend until smooth and creamy.
Serve, and with the back of a teaspoon, add some soya cream to delight the eye. Bon Apetit !
Monday, February 21, 2011
Chinese-style sauteed tofu Recipe
Chinese-style sauteed tofu Ingredients
1 1/2 teaspoons salt
1 tablespoon cornstarch
1 tablespoon hot bean paste
1 tablespoon minced garlic
1 teaspoon granulated sugar
1 teaspoon minced ginger
1 teaspoon sesame oil
1/2 cup soup stock
2 tablespoons water
3 ounces ground pork
4 (3-inch square) pieces tofu
4 cups oil
Chopped green onions (for garnish)
How To Make Chinese-style sauteed tofu
Chinese-style sauteed tofu Recipe Directions:
Cut tofu into 1 1/2-inch square pieces, then cut each piece into 2 triangles. Pat dry.
Heat oil in a wok or large skillet. Fry tofu until golden brown. Remove tofu from pan and remove oil, leaving only 2 tablespoons. Add ground pork to skillet; fry until pink is gone. Add bean paste, garlic and ginger. Add soup stock, then add browned tofu. Cover and cook over low heat for 2 minutes.
Add salt and sugar; bring to a low boil. Make a paste of cornstarch and water; add to mixture and stir until thickened.
Serve garnished with green onions.
Enjoy Chinese-style sauteed tofu!
Make Chinese-style sauteed tofu part of your meal today! Find other dishes that go well with this.
*********NOT TO SELF,my modification would be to use textured vegetable protein instead of pork**************
1 1/2 teaspoons salt
1 tablespoon cornstarch
1 tablespoon hot bean paste
1 tablespoon minced garlic
1 teaspoon granulated sugar
1 teaspoon minced ginger
1 teaspoon sesame oil
1/2 cup soup stock
2 tablespoons water
3 ounces ground pork
4 (3-inch square) pieces tofu
4 cups oil
Chopped green onions (for garnish)
How To Make Chinese-style sauteed tofu
Chinese-style sauteed tofu Recipe Directions:
Cut tofu into 1 1/2-inch square pieces, then cut each piece into 2 triangles. Pat dry.
Heat oil in a wok or large skillet. Fry tofu until golden brown. Remove tofu from pan and remove oil, leaving only 2 tablespoons. Add ground pork to skillet; fry until pink is gone. Add bean paste, garlic and ginger. Add soup stock, then add browned tofu. Cover and cook over low heat for 2 minutes.
Add salt and sugar; bring to a low boil. Make a paste of cornstarch and water; add to mixture and stir until thickened.
Serve garnished with green onions.
Enjoy Chinese-style sauteed tofu!
Make Chinese-style sauteed tofu part of your meal today! Find other dishes that go well with this.
*********NOT TO SELF,my modification would be to use textured vegetable protein instead of pork**************
Brussel sprouts
Health Benefits of Brussels Sprouts
No one knows the origin of Brussels sprouts, though it's logical to assume they originated in Belgium. Like nearly all vegetables, Brussels sprouts are naturally low in fat and calories.
But unlike most vegetables, Brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete -- it doesn't provide the full spectrum of essential amino acids -- it can be made complete with whole grains. This means you can skip a higher-calorie source of protein, like high-fat meat, and occasionally rely on a meal of Brussels sprouts and grains.
Brussels sprouts are loaded with vitamin A, folacin, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brussels sprouts are one of those foods that will fill you up, without filling you out.
Health Benefits of Brussels Sprouts
Brussels sprouts are very high in fiber, and they belong to the disease-fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage -- fellow cruciferous vegetables -- Brussels sprouts may protect against cancer with their indole, a phytochemical.
Brussels sprouts are also particularly rich in vitamin C, another anti-cancer agent. Whether you choose them for their healthiness or because you love Brussels sprouts, one thing is certain: You will be getting a good-for-the-body food that is high in protein and low in fat and calories.
Brussels Sprouts, Fresh, Cooked
Serving Size: 1/2 cup
Calories 30
Fat
<1 g
Saturated Fat
0 g
Cholesterol
0 mg
Carbohydrate
7 g
Protein
2 g
Dietary Fiber 2 g
Sodium
17 mg
Vitamin A
604 IU
Vitamin C
48 mg
Folic Acid
47 mcg
Iron
1 mg
Potassium
247 mg
Carotenoids
1,369 micrograms
No one knows the origin of Brussels sprouts, though it's logical to assume they originated in Belgium. Like nearly all vegetables, Brussels sprouts are naturally low in fat and calories.
But unlike most vegetables, Brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete -- it doesn't provide the full spectrum of essential amino acids -- it can be made complete with whole grains. This means you can skip a higher-calorie source of protein, like high-fat meat, and occasionally rely on a meal of Brussels sprouts and grains.
Brussels sprouts are loaded with vitamin A, folacin, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brussels sprouts are one of those foods that will fill you up, without filling you out.
Health Benefits of Brussels Sprouts
Brussels sprouts are very high in fiber, and they belong to the disease-fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage -- fellow cruciferous vegetables -- Brussels sprouts may protect against cancer with their indole, a phytochemical.
Brussels sprouts are also particularly rich in vitamin C, another anti-cancer agent. Whether you choose them for their healthiness or because you love Brussels sprouts, one thing is certain: You will be getting a good-for-the-body food that is high in protein and low in fat and calories.
Brussels Sprouts, Fresh, Cooked
Serving Size: 1/2 cup
Calories 30
Fat
<1 g
Saturated Fat
0 g
Cholesterol
0 mg
Carbohydrate
7 g
Protein
2 g
Dietary Fiber 2 g
Sodium
17 mg
Vitamin A
604 IU
Vitamin C
48 mg
Folic Acid
47 mcg
Iron
1 mg
Potassium
247 mg
Carotenoids
1,369 micrograms
Tuesday, February 15, 2011
February "IUI" CYCLE
okay well this is the first IUI cycle I will be back on after almost a year off.
According to my clear blue easy I have been ovulating myself the past two months ,still of course the fertility clinics want you to use meds because they want their money !
Anyways I am on 100 puregon each day .Today February the 15 th is my day 2 at this new clinic . They will be calling me between 1-3 to let me know when my days are to go for blood and /or ultrasounds .
I'll keep you up to date .
By the way I have been if not stated before to many epxert doctors since 1999 in the fertility field .My new doctor started her career in 1996. With all the records she has of me which they have all clearly stated I have PCOS she made me take again 17-hydroxyprogesterone to rule out 21-hydroxylase deficiency (CAH). Many such women may appear similar to PCOS and be made worse by insulin resistance or obesity, but they can be greatly helped by adrenal suppression with low-dose glucocorticoid therapy.
Well yesterday I received a call from her office saying I have unusual high level.
Considering they have it on record when my last cycle was because they did wrong tests on my last day two that I had already done before and the one they should of done I am now booked to do on Friday ....anyways turns out they did it near the end of my cycle when I was about to get an upcoming period ! So I had to waste my time today and to another test over for them . I hope they can straighten out and organize their records better :(
Second test normal----they did previous tests on wrong they of my cycle!!!!!!!!!!!!!!!!!!!!!!!
According to my clear blue easy I have been ovulating myself the past two months ,still of course the fertility clinics want you to use meds because they want their money !
Anyways I am on 100 puregon each day .Today February the 15 th is my day 2 at this new clinic . They will be calling me between 1-3 to let me know when my days are to go for blood and /or ultrasounds .
I'll keep you up to date .
By the way I have been if not stated before to many epxert doctors since 1999 in the fertility field .My new doctor started her career in 1996. With all the records she has of me which they have all clearly stated I have PCOS she made me take again 17-hydroxyprogesterone to rule out 21-hydroxylase deficiency (CAH). Many such women may appear similar to PCOS and be made worse by insulin resistance or obesity, but they can be greatly helped by adrenal suppression with low-dose glucocorticoid therapy.
Well yesterday I received a call from her office saying I have unusual high level.
Considering they have it on record when my last cycle was because they did wrong tests on my last day two that I had already done before and the one they should of done I am now booked to do on Friday ....anyways turns out they did it near the end of my cycle when I was about to get an upcoming period ! So I had to waste my time today and to another test over for them . I hope they can straighten out and organize their records better :(
Second test normal----they did previous tests on wrong they of my cycle!!!!!!!!!!!!!!!!!!!!!!!
Avocado Shami Kababs
Avocado Shami Kababs
FROM one of my favorite BLOGS "HOLY COW! VEGAN RECIPES "
Avocado Kababs
(Makes about 15 kababs)
Ingredients:
1 perfectly ripe avocado, mashed
1/2 cup chana dal (bengal gram dal)
1 bay leaf
3 cloves
2 green cardamom pods
A 1-inch piece of cinnamon
Salt to taste
1 chipotle chili pepper with 1 tbsp of the adobo sauce they are packed in (adjust up or down based on your spicy-hot taste)
1 tsp ground coriander powder
1/4 cup green coriander leaves
2 tbsp chickpea or garbanzo bean flour (besan)
1 tbsp cornflour
Salt to taste
Oil for spraying the griddle
Place the chana dal, bay leaf, cloves, cardamom and cinnamon in a saucepan and cover with water. Bring it to a boil and then lower the heat and allow it to simmer about 40 minutes or until almost tender. Turn off the heat and drain.
Place the chana dal in a food processor and process until you have a pretty fine powder. Add the avocado and process together until everything comes together.
Remove the mixture to a bowl and add the coriander powder, chopped chipotle chili and sauce, cornflour and chickpea flour. Mix thoroughly. You should have a mixture that holds together. If it is still too soft, you can add more chickpea flour.
Shape the mixture into tiny patties, about 3/4 of an inch in diameter.
Spray oil on a cast-iron or non-stick griddle and heat.
Place the kabobs one at a time, with a little distance between each, on the griddle.
Cook over medium-high heat about a minute on each side or until golden-brown. Everything is already cooked, so you don't need to cook this-- all you want is that crisp crust.
Remove to a dish. Serve hot with coconut chutney.
Here's the link to "VAishali's Butterless advocado Brioche"
The Girls has so much talent ! Love her blog.Please give her all the credit and visit her Blog !!!
Monday, February 14, 2011
Vegetarian Tortilla Soup
Make Vegetarian Tortilla Soup
Tortilla soup is a common dish in Mexico, and can easily be adapted for vegetarian diets. In traditional recipes, the tortilla strips can be baked or fried, but baking will result in less fat and less preparation. This recipe yields approximately four servings as a main course. Serve with an avocado salad for a hearty meal.
Things You'll Need:
* Corn tortillas
* Baking sheet
* Extra virgin olive oil
* Basting brush
* Kitchen shears
* Large sauce pan
* Large onion
* Garlic cloves
* Jalapeño pepper
* 2 (14.5 oz) cans diced tomatoes
* Vegetable broth
* Fresh cilantro
* Salt
* Pepper
* Lime wedges
#
1
Preheat the oven to 425 degrees. Lay four corn tortillas on a baking sheet, ensuring that they overlap as little as possible, and brush each one with extra virgin olive oil using a basting brush.
#
2
Place the baking sheet on the middle rack in the oven, and bake for five to seven minutes. Don't allow the tortillas to become too crisp, or they'll be difficult to make into strips. Remove the sheet from the oven and allow the tortillas to cool for several minutes.
#
3
Cut the tortillas into strips about a half inch in width using sharp kitchen shears, and set aside. Some of the strips may break apart during this process. Finely chop one large onion, and mince three cloves of garlic and one jalapeño.
#
4
Heat approximately 2 tbsp. of extra virgin olive oil over medium heat in a large sauce pan until it begins to simmer: about three to four minutes. Add the chopped onion to the oil and sauté for four to five minutes, or until it becomes translucent. Add the minced garlic and jalapeño and cook an additional one minute.
#
5
Add the two cans of diced tomatoes to the pan and slowly stir in three cups of vegetable broth. Turn the heat to high and bring the mixture to a full boil. Add the tortilla strips you made earlier, reserving about one quarter of them for garnish. Add about 2 tbsp. fresh cilantro leaves, stir well to combine, and then place the lid on the pan.
#
6
Remove the pan from the stove and allow it to sit, covered, for about five minutes. Check to make sure the tortilla strips have softened, and then add salt and pepper to taste. Serve the vegetarian tortilla soup immediately and garnish individual bowls with a lime wedge and tortilla strips.
this is the non vegetarian version
Thursday, February 10, 2011
Grilled Rosemary oil Flat bread
basic bread recipe
ingredients
• 1kg/just over 2lb whole wheat bread flour
• 625ml/just over 1 pint tepid water
• 30g/1oz fresh yeast or 3 x 7g/¼oz sachets dried yeast
• 2 tablespoons sugar
• 1 level tablespoon fine sea salt
extra flour for dusting
Stage 1: making a well
Pile the flour on to a clean surface and make a large well in the centre. Pour half your water into the well, then add your yeast, sugar and salt and stir with a fork.
Stage 2: getting it together
Slowly, but confidently, bring in the flour from the inside of the well. (You don't want to break the walls of the well, or the water will go everywhere.) Continue to bring the flour in to the centre until you get a stodgy, porridgey consistency – then add the remaining water. Continue to mix until it's stodgy again, then you can be more aggressive, bringing in all the flour, making the mix less sticky. Flour your hands and pat and push the dough together with all the remaining flour. (Certain flours need a little more or less water, so feel free to adjust.)
Stage 3: kneading!
This is where you get stuck in. With a bit of elbow grease, simply push, fold, slap and roll the dough around, over and over, for 4 or 5 minutes until you have a silky and elastic dough.
Stage 4: first prove
Flour the top of your dough. Put it in a bowl, cover with clingfilm, and allow it to prove for about half an hour until doubled in size – ideally in a warm, moist, draught-free place. This will improve the flavour and texture of your dough and it's always exciting to know that the old yeast has kicked into action.
Stage 5: second prove, flavouring and shaping
Once the dough has doubled in size, knock the air out for 30 seconds by bashing it and squashing it. You can now shape it or flavour it as required – folded, filled, tray-baked, whatever – and leave it to prove for a second time for 30 minutes to an hour until it has doubled in size once more. This is the most important part, as the second prove will give it the air that finally ends up being cooked into your bread, giving you the really light, soft texture that we all love in fresh bread. So remember – don't fiddle with it, just let it do its thing.
Stage 6: cooking your bread
Very gently place your bread dough on to a flour-dusted baking tray and into a preheated oven. Don't slam the door or you'll lose the air that you need. Bake according to the time and temperature given with your chosen recipe. You can tell if it's cooked by tapping its bottom – if it sounds hollow it's done, if it doesn't then pop it back in for a little longer. Once cooked, place on a rack and allow it to cool for at least 30 minutes – fandabidozi. Feel free to freeze any leftover bread.
ingredients
• 1 batch basic bread dough
• plain flour, for dusting
• olive oil
• a few sprigs of fresh rosemary, leaves picked
sea salt
Follow my basic bread recipe through steps 1 to 4. After the dough has doubled in size, you need to knock the air out of it by bashing it around for a minute. Now it’s ready to be transformed into pizzas or flatbreads.
Tear off chunks of the dough and roll out your bread, shaping into slightly irregular oval shape rounds, about 0.5cm thick.
Oil the grill on the barbie, then lay the flatbreads on top of the grill and cook them for about 3 minutes. Turn them over and cook for another 3 minutes until they are golden brown, crispy and slightly charred – this’ll give them a real barbecued flavour.
Take the flatbreads off the barbie. Mix a couple of lugs of olive oil with the rosemary leaves and brush (or drizzle) over the hot breads. Sprinkle with salt and serve straight away while still warm.
Vegan Sweet Potato Quesadilla on a Buckwheat Tortilla
Ingredients for 2 to 3 quesadillas:
* 2 large sweet potatoes
* 1 tsp diced garlic
* 1/2 tsp ground cumin
* 1/2 tsp oregano
* 1/2 chilli powder
* 1/2 tsp of onion powder or 2 tablespoons of sauteed onions
* 2 tablespoons of Daiya cheddar “cheese” (vegan cheese)
* 2 tablespoons of Daiya mozarella “cheese” (vegan cheese)
* diced tomatoes (optional)
Directions:
Bake or boil sweet potatoes, peel, mash and mix in garlic, cumin, oregano, chilli powder, vegan cheese, and onions.
Spray griddle with olive oil or vegan butter. Cook tortillas with the filling on one half of the tortilla, then fold (when the tortilla gets a little crusty).
Serve with salsa, vegan sour “cream” (TOFUTTI VEGAN SOUR CREAM), or hot sauce.
Gluten-Free Wrap Recipe- Millet Buckwheat Tortillas
We love these pliable wraps. I stuff them with sandwich fillings, quinoa salads, cooked rice and veggies. This recipe makes about 10 good sized wraps. These are truly best eaten the day they are cooked. Freeze leftovers with sheets of wax paper between each wrap.
Whisk together the dry ingredients:
1 cup millet flour
1/2 cup buckwheat flour
1/2 cup sorghum flour
1/2 cup arrowroot or tapioca starch
2 teaspoons xanthan gum
1 teaspoon salt
1 teaspoon baking powder
1 tablespoon minced onion
1/2 teaspoon garlic powder
1 teaspoon thyme
Add in:
3 tablespoons olive oil
1 tablespoon honey or raw agave nectar
1/4 teaspoon light tasting vinegar
Ener-G Egg Replacer for 2 eggs whisked with 4 tablespoons hot water
1 1/2 cups hot water
1/2 cup hemp milk (or non-dairy milk)
Beat the wet ingredients into the dry mix until the batter is smooth. It should look and feel like a thick pancake batter (though it appears strange and goopy at first, keep beating).
To cook on a griddle or crepe pan:
Heat a lightly oiled griddle or crepe pan over medium high heat. When a drop
of water sizzles and bounces off the surface, your griddle or pan is ready.
Use an ice cream scoop to measure and plop a spoonful of batter onto the hot pan; and working quickly, use the back of a large spoon to spread the batter out as thin as you can. Six inches is usually an average size.
Let the wrap cook for a minute until firm. Using a thin large spatula, slide underneath the wrap and flip it to cook the other side for a minute until done.
Place the cooked wrap on a flat surface to cool.
Repeat the process to make a total of 10 wraps.
These are best eaten fresh.
* 2 large sweet potatoes
* 1 tsp diced garlic
* 1/2 tsp ground cumin
* 1/2 tsp oregano
* 1/2 chilli powder
* 1/2 tsp of onion powder or 2 tablespoons of sauteed onions
* 2 tablespoons of Daiya cheddar “cheese” (vegan cheese)
* 2 tablespoons of Daiya mozarella “cheese” (vegan cheese)
* diced tomatoes (optional)
Directions:
Bake or boil sweet potatoes, peel, mash and mix in garlic, cumin, oregano, chilli powder, vegan cheese, and onions.
Spray griddle with olive oil or vegan butter. Cook tortillas with the filling on one half of the tortilla, then fold (when the tortilla gets a little crusty).
Serve with salsa, vegan sour “cream” (TOFUTTI VEGAN SOUR CREAM), or hot sauce.
Gluten-Free Wrap Recipe- Millet Buckwheat Tortillas
We love these pliable wraps. I stuff them with sandwich fillings, quinoa salads, cooked rice and veggies. This recipe makes about 10 good sized wraps. These are truly best eaten the day they are cooked. Freeze leftovers with sheets of wax paper between each wrap.
Whisk together the dry ingredients:
1 cup millet flour
1/2 cup buckwheat flour
1/2 cup sorghum flour
1/2 cup arrowroot or tapioca starch
2 teaspoons xanthan gum
1 teaspoon salt
1 teaspoon baking powder
1 tablespoon minced onion
1/2 teaspoon garlic powder
1 teaspoon thyme
Add in:
3 tablespoons olive oil
1 tablespoon honey or raw agave nectar
1/4 teaspoon light tasting vinegar
Ener-G Egg Replacer for 2 eggs whisked with 4 tablespoons hot water
1 1/2 cups hot water
1/2 cup hemp milk (or non-dairy milk)
Beat the wet ingredients into the dry mix until the batter is smooth. It should look and feel like a thick pancake batter (though it appears strange and goopy at first, keep beating).
To cook on a griddle or crepe pan:
Heat a lightly oiled griddle or crepe pan over medium high heat. When a drop
of water sizzles and bounces off the surface, your griddle or pan is ready.
Use an ice cream scoop to measure and plop a spoonful of batter onto the hot pan; and working quickly, use the back of a large spoon to spread the batter out as thin as you can. Six inches is usually an average size.
Let the wrap cook for a minute until firm. Using a thin large spatula, slide underneath the wrap and flip it to cook the other side for a minute until done.
Place the cooked wrap on a flat surface to cool.
Repeat the process to make a total of 10 wraps.
These are best eaten fresh.
Tuesday, February 8, 2011
Buckwheat Research
If you have gone through and over and over again websites about PCOS,you know of chiro-inositol .How expensive it is to the websites trying to sell it to us.For many of us 100 dollars monthly for it is not fie-sable to our finances.
Here is my alternative! A natural source ..we can get it from buckwheat. I eat one of my homemade buckwheat waffles for breakfast daily :) I make them ,freeze them ,and toast it when ready to eat :)
Better Blood Sugar Control and A Lowered Risk of Diabetes
The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.
When researchers followed almost 36,000 women in Iowa during a six-year long study of the effects of whole grains and the incidence of diabetes, they found that women who consumed an average of 3 servings of whole grains daily had a 21 percent lower risk of diabetes compared to those who ate one serving per week. Because buckwheat is a good source of magnesium, it is also important to note that women who ate the most foods high in magnesium had a 24 percent lower risk of diabetes compared to women who ate the least.
Canadian researchers, publishing their findings in the Journal of Agricultural and Food Chemistry have found new evidence that buckwheat may be helpful in the management of diabetes. In a placebo-controlled study, a single dose of buckwheat seed extract lowered blood glucose levels by 12-19% at 90 and 120 minutes after administration when fed to laboratory animals with chemically-induced diabetes. No glucose reduction was seen in animals given placebo. The component in buckwheat responsible for its blood glucose-lowering effects appears to be chiro-inositol, a compound that has been shown in other animal and human studies to play a significant role in glucose metabolism and cell signaling. While researchers do not yet know precisely how it works, preliminary evidence suggests chiro-inositol makes cells more sensitive to insulin and may even act as an insulin mimic. Results of the Canadian study were so promising that one of the lead investigators, Roman Przbylski, is currently collaborating with Canadian-based Kade Research to develop new buckwheat varieties with much higher amounts of chiro-inositol. Although the animals used in this study had the equivalent of Type 1 diabetes in humans, the researchers are confident that buckwheat will exert similar glucose-lowering effects when given to animals with Type 2 diabetes, which is the next study on their agenda. Type 2 or non-insulin dependent diabetes, which is by far the most common form in humans (90% of diabetes in humans is Type 2), is characterized by an inability of cells to respond properly to insulin.
Buckwheat and other whole grains are also a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.
Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser- 19%- reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Get the benefits of both buckwheat and dairy by enjoying a hearty breakfast of hot buckwheat topped with low-fat milk and a spoonful of maple syrup.
How to Select and Store
Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the buckwheat are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing buckwheat in bulk or in a packaged container, make sure there is no evidence of moisture.
Place buckwheat in an airtight container and store in a cool dry place. Buckwheat flour should be always stored in the refrigerator, while other buckwheat products should be kept refrigerated if you live in a warm climate or during periods of warmer weather. Stored properly, whole buckwheat can last up to one year, while the flour will keep fresh for
Search for recipes here
http://www.whfoods.com/recipestoc.php
Here is my alternative! A natural source ..we can get it from buckwheat. I eat one of my homemade buckwheat waffles for breakfast daily :) I make them ,freeze them ,and toast it when ready to eat :)
Better Blood Sugar Control and A Lowered Risk of Diabetes
The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.
When researchers followed almost 36,000 women in Iowa during a six-year long study of the effects of whole grains and the incidence of diabetes, they found that women who consumed an average of 3 servings of whole grains daily had a 21 percent lower risk of diabetes compared to those who ate one serving per week. Because buckwheat is a good source of magnesium, it is also important to note that women who ate the most foods high in magnesium had a 24 percent lower risk of diabetes compared to women who ate the least.
Canadian researchers, publishing their findings in the Journal of Agricultural and Food Chemistry have found new evidence that buckwheat may be helpful in the management of diabetes. In a placebo-controlled study, a single dose of buckwheat seed extract lowered blood glucose levels by 12-19% at 90 and 120 minutes after administration when fed to laboratory animals with chemically-induced diabetes. No glucose reduction was seen in animals given placebo. The component in buckwheat responsible for its blood glucose-lowering effects appears to be chiro-inositol, a compound that has been shown in other animal and human studies to play a significant role in glucose metabolism and cell signaling. While researchers do not yet know precisely how it works, preliminary evidence suggests chiro-inositol makes cells more sensitive to insulin and may even act as an insulin mimic. Results of the Canadian study were so promising that one of the lead investigators, Roman Przbylski, is currently collaborating with Canadian-based Kade Research to develop new buckwheat varieties with much higher amounts of chiro-inositol. Although the animals used in this study had the equivalent of Type 1 diabetes in humans, the researchers are confident that buckwheat will exert similar glucose-lowering effects when given to animals with Type 2 diabetes, which is the next study on their agenda. Type 2 or non-insulin dependent diabetes, which is by far the most common form in humans (90% of diabetes in humans is Type 2), is characterized by an inability of cells to respond properly to insulin.
Buckwheat and other whole grains are also a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.
Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser- 19%- reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Get the benefits of both buckwheat and dairy by enjoying a hearty breakfast of hot buckwheat topped with low-fat milk and a spoonful of maple syrup.
How to Select and Store
Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the buckwheat are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing buckwheat in bulk or in a packaged container, make sure there is no evidence of moisture.
Place buckwheat in an airtight container and store in a cool dry place. Buckwheat flour should be always stored in the refrigerator, while other buckwheat products should be kept refrigerated if you live in a warm climate or during periods of warmer weather. Stored properly, whole buckwheat can last up to one year, while the flour will keep fresh for
Search for recipes here
http://www.whfoods.com/recipestoc.php
Eggplant "Chips"
Very Easy and Addictive Eggplant "Chips"
Ingredients
1-2 tablespoons olive oil or 1 teaspoon olive oil plus broth
1-2 tablespoons tamari
1/2 teaspoon granulated garlic
1 eggplant (I use organic), sliced 1/4" thick rounds
Directions:
1. Preheat oven to 400 degrees Fahrenheit. Pour the olive oil (or oil plus broth) on the cookie sheet, along with the tamari and garlic. Swoosh the cookie sheet around to mix.
2. Place eggplant slices on cookie sheet. Turn each slice over to coat both sides.
3. Bake for about 10 minutes on each side. (Turn over when browned on the bottom). They are done when they look caramelized on each side.
I pretty much eat this all to myself, along with a salad and maybe some bread or something. I am not sure why I love them so much, but I hope you will too!!
Serves: 1 (if you are me), Preparation time: 5 minutes, plus bake time
'
Ingredients
1-2 tablespoons olive oil or 1 teaspoon olive oil plus broth
1-2 tablespoons tamari
1/2 teaspoon granulated garlic
1 eggplant (I use organic), sliced 1/4" thick rounds
Directions:
1. Preheat oven to 400 degrees Fahrenheit. Pour the olive oil (or oil plus broth) on the cookie sheet, along with the tamari and garlic. Swoosh the cookie sheet around to mix.
2. Place eggplant slices on cookie sheet. Turn each slice over to coat both sides.
3. Bake for about 10 minutes on each side. (Turn over when browned on the bottom). They are done when they look caramelized on each side.
I pretty much eat this all to myself, along with a salad and maybe some bread or something. I am not sure why I love them so much, but I hope you will too!!
Serves: 1 (if you are me), Preparation time: 5 minutes, plus bake time
'
whole what tortillas
Homemade Flour Tortillas
2 1/2 cups whole flour
2 tablespoons vegetable oil
1 teaspoon garlic or onion salt
2/3 cup very warm water
Directions:
1. Using food processor, all all ingredients, and process until it gathers into a ball. Add more water or flour as needed.
2. Form into little balls (should be about 12). Using either a tortilla maker or the bottom of a glass, flatten out the dough into tortilla shape.
3. Cook over medium to medium high heat in stick free cookware, or use tortilla maker.
Delicious.
Serves: 12, Preparation time: 30 min
'
Cauliflower Poppers w/ nutritional yeast
1 large head cauliflower, chopped to florets
juice of 1 lemon
3 cloves garlic, minced
2 teaspoons Dijon mustard
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon dried dill
fresh black pepper, to taste
2 tablespoons nutritional yeast
Directions:
1. Preheat oven to 400 degrees F. Whisk together the remaining ingredients.
2. Toss with the cauliflower.
3. Bake for 40 minutes, stirring once about halfway through the cooking time.
They're ready when they get nicely browned and they're tender but not mushy. I like to leave mine in until they get chewy blackened parts, but that's just me.
These are soooo good - sometimes when I want a light dinner I'll just make a batch and eat it all myself, easily as good as French fries!
Makes: 4-5 servings, Preparation time: 10 minutes, Cooking time: 40 minutes
'
juice of 1 lemon
3 cloves garlic, minced
2 teaspoons Dijon mustard
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon dried dill
fresh black pepper, to taste
2 tablespoons nutritional yeast
Directions:
1. Preheat oven to 400 degrees F. Whisk together the remaining ingredients.
2. Toss with the cauliflower.
3. Bake for 40 minutes, stirring once about halfway through the cooking time.
They're ready when they get nicely browned and they're tender but not mushy. I like to leave mine in until they get chewy blackened parts, but that's just me.
These are soooo good - sometimes when I want a light dinner I'll just make a batch and eat it all myself, easily as good as French fries!
Makes: 4-5 servings, Preparation time: 10 minutes, Cooking time: 40 minutes
'
Creamy Hummus, Restaurant Style
Creamy Hummus, Restaurant Style
1/4 cup tahini
1/4 cup lemon juice
water, as needed, optional
4 or 5 cloves garlic, minced
1 (24 ounce) can chickpeas, drained and rinsed
salt, to taste
olive oil, for drizzle
parsley, to taste, for garnish
ground cumin, to taste, for garnish
Directions:
The secret to good hummus, and the difference between hummus and chickpea mash, is to understand what is really going on with the tahini. (see below)
1. Put the tahini and lemon juice into a blender (I use an immersion blender) and blend away until it's frothy, white, and creamy. You can substitute a little water for lemon juice... experiment. This is your sesame cream! (If you added a lot more water and blended well enough, you'd get sesame milk.)
2. Blend garlic into the cream, and add some salt to taste. This is a basic tahini cream sauce that's actually really good on its own! Take a handful of chickpeas and blend it into the sesame cream until smooth.
3. Continue to blend in chickpeas a little at a time until the cream has thickened, but isn't too thick and is still pale (not the deep yellow of the usual chickpea mash). Add salt to taste.
4. You won't use all the chickpeas... much less than in many hummus recipes. For the above, I usually use about half of a 24 ounce can's worth. Scoop the hummus onto a plate, put a few whole chickpeas on top, drizzle good olive oil over it, and sprinkle some parsley and/or cumin on top if you like. That's it! It's best if served at room temperature or slightly warmer.
What is milk? Milk is generally an emulsion of protein and fat in a water-based liquid. An emulsion is when you mix one liquid into another that don't generally mix, like oil and water when you make salad dressing. They're not dissolving into each other, but the little molecules of one are suspended in the other.
For dairy milk, it's an emulsion of animal protein, fats, lactose, etc. For soy milk and nut milk, it's the same thing, but now it's nut proteins and oils. But in all cases, the emulsion is where the creaminess comes from in "milk". If you have less water, you call it cream (either dairy cream or nut creams).
Tahini is sesame butter, and to make creamy hummus, the secret is to first turn that into sesame cream! To do that, you need to emulsify the tahini in a water based liquid first. This will not happen if you just put everything into a food processor all at once!
'
1/4 cup tahini
1/4 cup lemon juice
water, as needed, optional
4 or 5 cloves garlic, minced
1 (24 ounce) can chickpeas, drained and rinsed
salt, to taste
olive oil, for drizzle
parsley, to taste, for garnish
ground cumin, to taste, for garnish
Directions:
The secret to good hummus, and the difference between hummus and chickpea mash, is to understand what is really going on with the tahini. (see below)
1. Put the tahini and lemon juice into a blender (I use an immersion blender) and blend away until it's frothy, white, and creamy. You can substitute a little water for lemon juice... experiment. This is your sesame cream! (If you added a lot more water and blended well enough, you'd get sesame milk.)
2. Blend garlic into the cream, and add some salt to taste. This is a basic tahini cream sauce that's actually really good on its own! Take a handful of chickpeas and blend it into the sesame cream until smooth.
3. Continue to blend in chickpeas a little at a time until the cream has thickened, but isn't too thick and is still pale (not the deep yellow of the usual chickpea mash). Add salt to taste.
4. You won't use all the chickpeas... much less than in many hummus recipes. For the above, I usually use about half of a 24 ounce can's worth. Scoop the hummus onto a plate, put a few whole chickpeas on top, drizzle good olive oil over it, and sprinkle some parsley and/or cumin on top if you like. That's it! It's best if served at room temperature or slightly warmer.
What is milk? Milk is generally an emulsion of protein and fat in a water-based liquid. An emulsion is when you mix one liquid into another that don't generally mix, like oil and water when you make salad dressing. They're not dissolving into each other, but the little molecules of one are suspended in the other.
For dairy milk, it's an emulsion of animal protein, fats, lactose, etc. For soy milk and nut milk, it's the same thing, but now it's nut proteins and oils. But in all cases, the emulsion is where the creaminess comes from in "milk". If you have less water, you call it cream (either dairy cream or nut creams).
Tahini is sesame butter, and to make creamy hummus, the secret is to first turn that into sesame cream! To do that, you need to emulsify the tahini in a water based liquid first. This will not happen if you just put everything into a food processor all at once!
'
Time-Warp Lemon Squares
Crust:
1 cup all-purpose flour(myself brown rice flour)
5 tablespoons margarine
1/4 cup granulated sugar(blackstrap molasses or agave honey)
Filling:
3 egg equivalents, prepared (I use Ener-G Egg Replacer)
3/4 cup granulated sugar
3 tablespoons all-purpose flour
1 teaspoon real vanilla
1/2 teaspoon baking powder
1/8 teaspoon salt
2-3 lemons, zested and juiced
Topping:
powdered sugar, optional
Directions:
1. Preheat oven to 350 degrees F. For crust: In a bowl, combine crust ingredients and press into 8 X 8" pan. Bake for 15 minutes.
2. For filling: While crust is baking, beat the egg substitute (follow directions of your brand) in a bowl until foamy. Add the remainder of the filling ingredients and mix together. Pour over the crust, and bake 20 minutes more, or until set. Cool.
3. For topping: Sift powdered sugar on top, if you'd like, and enjoy the trip down memory lane!
Fancier version: Add a layer of vegan cream cheese mixed with a little powdered sugar over the baked crust before you pour in the filling. (You may have to cool the crust a bit before spreading the layer out.)
Serves: Makes 16 squares, Preparation time: 40 minutes
1 cup all-purpose flour(myself brown rice flour)
5 tablespoons margarine
1/4 cup granulated sugar(blackstrap molasses or agave honey)
Filling:
3 egg equivalents, prepared (I use Ener-G Egg Replacer)
3/4 cup granulated sugar
3 tablespoons all-purpose flour
1 teaspoon real vanilla
1/2 teaspoon baking powder
1/8 teaspoon salt
2-3 lemons, zested and juiced
Topping:
powdered sugar, optional
Directions:
1. Preheat oven to 350 degrees F. For crust: In a bowl, combine crust ingredients and press into 8 X 8" pan. Bake for 15 minutes.
2. For filling: While crust is baking, beat the egg substitute (follow directions of your brand) in a bowl until foamy. Add the remainder of the filling ingredients and mix together. Pour over the crust, and bake 20 minutes more, or until set. Cool.
3. For topping: Sift powdered sugar on top, if you'd like, and enjoy the trip down memory lane!
Fancier version: Add a layer of vegan cream cheese mixed with a little powdered sugar over the baked crust before you pour in the filling. (You may have to cool the crust a bit before spreading the layer out.)
Serves: Makes 16 squares, Preparation time: 40 minutes
Super Moist Chocolate Cake
1 1/2 cups all-purpose flour (can substitute with whole wheat flour)
1 cup brown sugar-myself I would substitute with agave honey or blackstrap molasses)
3 tablespoons sifted good quality cocoa
1 teaspoon baking soda
1/2 teaspoon salt, optional
5 tablespoons canola oil
1 tablespoon white vinegar
1 teaspoon vanilla extract
1 cup cold water
Directions:
1. Preheat oven to 350 degrees F. In a bowl, combine flour, sugar, cocoa, baking soda, and salt; mix well. Make three deep holes in the dry mixture. Into one hole, pour the oil, into the next hole, pour the vinegar, and into the final hole, pour the vanilla.
2. Pour the water into the bowl, over all. Mix the wet and dry ingredients together until there aren't any more lumps and pour into an ungreased 9x9 baking pan, 2 inches deep.
3. Bake for about 30 minutes, test with a fork.
By far the most surprisingly deeelightful cake. This recipe is great for adults and for kids ages 3 and up. Enjoy this delicious cake. You will be surprised at its moistness and richness! It can be cooled and iced with your choice of icing or can be enjoyed on its own. The batter can also be used to make cupcakes!
For an instant cake, have the premeasured, premixed dry ingredients at hand, then simply add the wet ingredients when you want a fresh treat! It makes a great birthday cake! Hey, it even freezes well!
Makes: 1 - 9" x 9" cake, Preparation time: 15 minutes, Cooking time: 30 minutes
'
1 cup brown sugar-myself I would substitute with agave honey or blackstrap molasses)
3 tablespoons sifted good quality cocoa
1 teaspoon baking soda
1/2 teaspoon salt, optional
5 tablespoons canola oil
1 tablespoon white vinegar
1 teaspoon vanilla extract
1 cup cold water
Directions:
1. Preheat oven to 350 degrees F. In a bowl, combine flour, sugar, cocoa, baking soda, and salt; mix well. Make three deep holes in the dry mixture. Into one hole, pour the oil, into the next hole, pour the vinegar, and into the final hole, pour the vanilla.
2. Pour the water into the bowl, over all. Mix the wet and dry ingredients together until there aren't any more lumps and pour into an ungreased 9x9 baking pan, 2 inches deep.
3. Bake for about 30 minutes, test with a fork.
By far the most surprisingly deeelightful cake. This recipe is great for adults and for kids ages 3 and up. Enjoy this delicious cake. You will be surprised at its moistness and richness! It can be cooled and iced with your choice of icing or can be enjoyed on its own. The batter can also be used to make cupcakes!
For an instant cake, have the premeasured, premixed dry ingredients at hand, then simply add the wet ingredients when you want a fresh treat! It makes a great birthday cake! Hey, it even freezes well!
Makes: 1 - 9" x 9" cake, Preparation time: 15 minutes, Cooking time: 30 minutes
'
General Tao's Tofu
Recipe submitted by rubybean77, 08/18/03
General Tao's Tofu
Resourced from here
Ingredients (use vegan versions):
1 (12 ounce) box firm tofu, in 1" cubes (frozen and thawed, if desired)
1 egg equivalent (e.g., EnerG Egg Replacer), prepared
3 tablespoons + 2 tablespoons water, divided
3/4 cup + 1 tablespoon cornstarch, divided
vegetable oil for frying + 3 tablespoons vegetable oil, divided
3 green onions, chopped
1 tablespoon minced ginger
1 tablespoon minced garlic
2/3 cup vegetable stock
1/4 cup granulated sugar
2 tablespoons soy sauce
1 tablespoon white vinegar
1 tablespoon sherry, optional
red pepper, to taste
steamed broccoli, to serve
Directions:
1. Mix the egg replacer as specified on the box and add an additional 3 tablespoons water. Dip tofu in egg replacer mixture and coat completely. Sprinkle 3/4 cup cornstarch over tofu and coat completely. Watch out that the cornstarch doesn't clump up at the bottom of the bowl.
2. Heat oil in pan and fry tofu pieces until golden. Drain oil. Heat 3 tablespoons vegetable oil in pan on medium heat. Add green onions, ginger, and garlic; cook for about 2 minutes. Be careful not to burn garlic.
3. Add vegetable stock, sugar, soy sauce, vinegar, sherry, and red pepper.
4. Mix 2 tablespoons water with 1 tablespoon cornstarch and pour into mixture stirring well. Add fried tofu and coat evenly.
Serve immediately with steamed broccoli over your choice of rice.
Serves: 4, Preparation time: 30 Minutes
BEST VEAGN MAC AND CHEESE
THIS RECIPE IS FROM HERE
1/2 pounds pasta, preferably macaroni
"Cheese" Sauce:
1 1/2 cups unsweetened nondairy milk
1 1/2 cups nutritional yeast
1 cup canola or vegetable oil
1 cup water
1/3 cup tamari or soy sauce
1/4 (12 ounce) block firm (not silken) tofu
1 tablespoon garlic powder
1 tablespoon paprika
1 tablespoon vegesal or in lack of fancy product, just use salt
1 dollop mustard, optional
Directions:
1. Preheat oven to 350 degrees Fahrenheit. Boil water in a big pot and cook pasta according to package directions.
2. Add all of the "cheese" sauce ingredients in a blender and process until smooth. Once pasta is cooked, drain and put it in the baking pan (about the size of a brownie pan). Pour the "cheese" sauce over the pasta.
3. Bake until the top of the pasta looks slightly browned and crispy, about 15 minutes.
This is very simple and tastes amazing! If you are cooking for yourself, it will last about 5 days if you eat it for all three meals of the day.
Serves: a lot; Preparation time: about 8 minutes; Cooking Time: 15 minute
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Re: Best Vegan Mac and Cheese in the entire world...seriously
« Reply #1 on: April 05, 2006, 11:51:58 PM »
Pretty good, I also didn't include the water and halved the recipe. There was a little too much soy sauce, so I would reduce it in the future.
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vegweb
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Re: Best Vegan Mac and Cheese in the entire world...seriously
« Reply #2 on: April 08, 2006, 09:45:58 PM »
good recipe - i agree w/others that it should have no salt and half the garlic powder. on its own, the flavor was too rich and overpowering me, so i broke it up by adding some black beans and salsa -- that made it great. i also added the leftover cheese sauce to some pintos, brown rice, and salsa the next day and made some YUMMY cheesy bean-rice burritos (adding guacamole makes them even better). in the future i will try this cheese sauce in a breakfast skillet creation with potatoes, gimme lean sausage, bell peppers, onions, tomatoes, etc. In my opinion, this cheese is best when mixed with several other ingredients, but a great base recipe to be creative with!
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evil_tinkerbell
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Re: Best Vegan Mac and Cheese in the entire world...seriously
« Reply #3 on: April 09, 2006, 07:16:47 PM »
ok, I haven't tried this recipe, but I have a question about it. I can only find one kind of nutritional yeast in my local health food store, it comes in a clear bag no label (i guess something they bag themeselves) and from what I understand it should taste kinda tangy, give the sauce a cheesy flavour? this stuff tastes really wierd, musty, and not at all pleasant. what should I look for to get good nutritional yeast? any brands that are really good? I feel like i'm missing out on something that could be really tasty! oh, also I live in Toronto, Canada, so if someone else who lives here know's any stores that carry something good, let me know
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veggievulture
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Lentil loaf is killer.
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Evil_Tinkerbell: Response to your question
« Reply #4 on: April 10, 2006, 10:32:08 PM »
I live in Vancouver and have only see one brand of nutritional yeast, Red Star. The bottle says "Vegetarian Support Formula" on it. I also get it in a clear bag, but it has a store label that says "Red Star Nutritional Yeast" on it. To me, nutritional yeast tastes nutty, cheesy, kind of yeasty. I wouldn't describe it as "tangy", although other people might. It doesn't taste exactly like cheese, but "cheesy". Y'know? Some people don't like it at first and have to warm up to it. I am one of those people, but now I love it!
Nutritional yeast is also a good source of B12. I use it in place of parmesan cheese, to make "cheese" sauces, and in breading for tofu. It's good to mix a couple of tablespoons into a casserole or mashed potatoes.
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evil_tinkerbell
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Re: Best Vegan Mac and Cheese in the entire world...seriously
« Reply #5 on: April 11, 2006, 01:06:31 PM »
cool, thanks for the help! I'll keep trying it 'til I like it!
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baking_fiend
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Re: Best Vegan Mac and Cheese in the entire world...seriously
« Reply #6 on: June 16, 2006, 01:53:12 PM »
this is seriously soooooooooooo good. ok so after making this once already i halved the recipe, halved the garlic powder, replaced half the oil with melted vegan margarine, omitted the water and used 3/4 of the amount of soy milk cos it was my housemate's and i didn't want to use up too much of it! less soymilk made it more thick and creamy though, i really liked it. and yes definitely use the mustard. so yummy, my two vegan & one non-vegan housemate all thought this was incredible. thanks heaps!
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xsheslostcontrolx
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november spawned a monster
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Re: Best Vegan Mac and Cheese in the entire world...seriously
« Reply #7 on: July 16, 2006, 05:39:08 PM »
this mac and cheese is SOOOO good. it suprisingly actually tastes cheesy. ive been pretty much living off of it for the past two weeks. i used only a few tablespoons of water and i also did half margerine half oil.
VEGAN SCRAMBLED EGGS!!!!!
Cheez sauce:
1/2 cup flour(I use brown rice flour)
1/2 cup nutritional yeast
1 teaspoon garlic powder
2 cups water
1 teaspoon yellow mustard
4 tablespoons vegan margarine
Stir fry:
1/2 onion, chopped
1/2 green pepper, chopped
cooking oil, as needed
1 pound extra firm tofu, drained and crumbled (not silken style)
pinch turmeric, optional
salt and pepper, to taste
Directions:
1. For cheez sauce, mix first 3 ingredients together in sauce pan. Add water and mix thoroughly. Heat on medium until thick and bubbly. Remove from heat and add mustard and margarine. Set aside.
2. For stir fry, saute onion and green pepper in oil. When they are good and soft, move them to the sides of the pan and form an empty circle in the middle for your tofu.
3. Add more oil to the middle of the pan, then add your drained, crumbled tofu. When it starts to get golden, mix in the peppers and onion and keep frying. You can add some turmeric for color, if you like.
4. When it looks like you could eat it, add the cheez sauce and mix it all in to coat, until that becomes golden brown too. I saute this for another couple of minutes. You might not need all of the sauce. I save the leftovers for pizza or nachos. Add salt and pepper to taste (this makes all the difference!).
Eat! This is soooo good and it’s great on toast or English muffins (I use Matthew's brand). I don't miss eggs at all after discovering this!
Source of recipe: I got the recipe for this cheez sauce from this site (cheesy enchiladas).
Serves: 3-4, Preparation time: 20 minutes
1/2 cup flour(I use brown rice flour)
1/2 cup nutritional yeast
1 teaspoon garlic powder
2 cups water
1 teaspoon yellow mustard
4 tablespoons vegan margarine
Stir fry:
1/2 onion, chopped
1/2 green pepper, chopped
cooking oil, as needed
1 pound extra firm tofu, drained and crumbled (not silken style)
pinch turmeric, optional
salt and pepper, to taste
Directions:
1. For cheez sauce, mix first 3 ingredients together in sauce pan. Add water and mix thoroughly. Heat on medium until thick and bubbly. Remove from heat and add mustard and margarine. Set aside.
2. For stir fry, saute onion and green pepper in oil. When they are good and soft, move them to the sides of the pan and form an empty circle in the middle for your tofu.
3. Add more oil to the middle of the pan, then add your drained, crumbled tofu. When it starts to get golden, mix in the peppers and onion and keep frying. You can add some turmeric for color, if you like.
4. When it looks like you could eat it, add the cheez sauce and mix it all in to coat, until that becomes golden brown too. I saute this for another couple of minutes. You might not need all of the sauce. I save the leftovers for pizza or nachos. Add salt and pepper to taste (this makes all the difference!).
Eat! This is soooo good and it’s great on toast or English muffins (I use Matthew's brand). I don't miss eggs at all after discovering this!
Source of recipe: I got the recipe for this cheez sauce from this site (cheesy enchiladas).
Serves: 3-4, Preparation time: 20 minutes
Monday, February 7, 2011
Nutritional yeast-B12 source
Definition: Yellow in color and with a nutty cheesy flavor, nutritional yeast is an inactive yeast that is a favorite amongst many vegans because of its unique flavor and similarity to cheese when added to foods. Sprinkle some on hot popcorn or garlic bread, or add a generous spoonful to a stir fry or pasta sauce. Nutritional yeast is also the only reliable food source of vitamin B12, so if you're vegan, it's a good idea to add some to your food regularly. Nutritional yeast can be found in the bulk foods or supplement section of your health food store. You can look for either nutritional yeast flakes or powder, but be sure you don't get brewer's yeast by mistake, as its quite similar in appearance. In Australia and New Zealand, nutritional yeast is also called "savory yeast" or "savory yeast flakes".
calories=2 tsp 20calories
An average 1.5 tablespoon serving has approximately four grams of fiber, eight grams of protein and more than twice the folate, B6 and B12 a person needs in a day.
Nutritional yeast is an inactive yeast, meaning it can't be used to rise bread. The yeast is grown on cane and beet molasses. B vitamins derived from bacteria are added during the growing process. Then the yeast is dried and sold in flake or powder form. The appearance may differ according to brand, ranging from bright yellow to pale brown.
Nutritional Benefits of Nooch
Nutritional yeast contains high levels of B-complex vitamins, which help humans manage stress levels and aid in cell metabolism. Nutritional yeast is often added to pet foods to help dogs and cats maintain shiny coats and general health. In humans, B vitamins also help support a good metabolic rate, protect against pancreatic cancer and keep skin glowing.
Nooch is popular among vegans and vegetarians for containing the elusive vitamin B12, which is difficult to obtain outside animal products.
Nutritional yeast also contains folic acid and essential fatty acids
Dairy-Free Recipes
NUTRITIONAL YEAST "CHEESE"
from The New Farm Vegetarian Cookbook
* 1/2 cup nutritional yeast flakes*
* 1/2 cup flour
* 1/2 tsp salt
* 1/2 tsp garlic powder
* 2 cups water
* 1/4 cup margarine
* 1 tsp wet mustard
Mix dry ingredients in saucepan. Whisk in water. Cook over medium heat, whisking, until it thickens and bubbles. Cook 30 seconds, then remove from heat, whip in margarine and mustard. It will thicken as it cools, but will thin when heated, or when water is added. Makes 3 cups.
Note: If you'd like to lower the fat content of this recipe, use a tablespoon of margarine. This works just as well. It can also be prepared without using any margarine at all.
Variation: For a richer stretchier sauce that's good on pizza, substitute for the flour: 1/4 cup cornstarch and 2 Tbsp Flour. Instead of margarine, whip in 1/2 cup of oil after it cooks, and add as much as 1 cup of water at the end, or as needed to make a thick, smooth sauce that pours easily. Pour it on pizza and for the last few minutes of baking, put pizza under broiler for a few minutes to form a stretchy, golden brown speckled skin.
calories=2 tsp 20calories
An average 1.5 tablespoon serving has approximately four grams of fiber, eight grams of protein and more than twice the folate, B6 and B12 a person needs in a day.
Nutritional yeast is an inactive yeast, meaning it can't be used to rise bread. The yeast is grown on cane and beet molasses. B vitamins derived from bacteria are added during the growing process. Then the yeast is dried and sold in flake or powder form. The appearance may differ according to brand, ranging from bright yellow to pale brown.
Nutritional Benefits of Nooch
Nutritional yeast contains high levels of B-complex vitamins, which help humans manage stress levels and aid in cell metabolism. Nutritional yeast is often added to pet foods to help dogs and cats maintain shiny coats and general health. In humans, B vitamins also help support a good metabolic rate, protect against pancreatic cancer and keep skin glowing.
Nooch is popular among vegans and vegetarians for containing the elusive vitamin B12, which is difficult to obtain outside animal products.
Nutritional yeast also contains folic acid and essential fatty acids
Dairy-Free Recipes
NUTRITIONAL YEAST "CHEESE"
from The New Farm Vegetarian Cookbook
* 1/2 cup nutritional yeast flakes*
* 1/2 cup flour
* 1/2 tsp salt
* 1/2 tsp garlic powder
* 2 cups water
* 1/4 cup margarine
* 1 tsp wet mustard
Mix dry ingredients in saucepan. Whisk in water. Cook over medium heat, whisking, until it thickens and bubbles. Cook 30 seconds, then remove from heat, whip in margarine and mustard. It will thicken as it cools, but will thin when heated, or when water is added. Makes 3 cups.
Note: If you'd like to lower the fat content of this recipe, use a tablespoon of margarine. This works just as well. It can also be prepared without using any margarine at all.
Variation: For a richer stretchier sauce that's good on pizza, substitute for the flour: 1/4 cup cornstarch and 2 Tbsp Flour. Instead of margarine, whip in 1/2 cup of oil after it cooks, and add as much as 1 cup of water at the end, or as needed to make a thick, smooth sauce that pours easily. Pour it on pizza and for the last few minutes of baking, put pizza under broiler for a few minutes to form a stretchy, golden brown speckled skin.
White Bean Soup
Ingredients -
8 ounces White Baby Lima Beans
1 large Yellow Onion, chopped
3 cloves Garlic, minced
1 cup Tomatoes; chopped
4 stalks Celery, finely diced
4 stalks Carrots, 1/2 inch pieces
8 cups Spring Water
1 bunch Parsley, finely chopped
2 teaspoons Fresh Lemon Juice
4 tablespoons Extra Virgin Olive Oil
Preparation:
1. In large stockpot, soak white baby lima beans in hot water, 2 hours. Drain beans into colander, and rinse.
2. Add 8 cups water to clean stockpot. Bring to a boil over high heat.
3. Add baby limas, reduce heat to medium, and boil 20 minutes.
4. Add onion, garlic, tomatoes, celery and carrots.
5. Reduce heat to low, cover and simmer for 1 hour.
6. Add lemon juice and olive oil.
7. Cover and simmer 30 minutes.
8. Serve with fresh ground black pepper
8 ounces White Baby Lima Beans
1 large Yellow Onion, chopped
3 cloves Garlic, minced
1 cup Tomatoes; chopped
4 stalks Celery, finely diced
4 stalks Carrots, 1/2 inch pieces
8 cups Spring Water
1 bunch Parsley, finely chopped
2 teaspoons Fresh Lemon Juice
4 tablespoons Extra Virgin Olive Oil
Preparation:
1. In large stockpot, soak white baby lima beans in hot water, 2 hours. Drain beans into colander, and rinse.
2. Add 8 cups water to clean stockpot. Bring to a boil over high heat.
3. Add baby limas, reduce heat to medium, and boil 20 minutes.
4. Add onion, garlic, tomatoes, celery and carrots.
5. Reduce heat to low, cover and simmer for 1 hour.
6. Add lemon juice and olive oil.
7. Cover and simmer 30 minutes.
8. Serve with fresh ground black pepper
Sunday, February 6, 2011
Melitzanosalata
Aubergine salad (Melitzanosalata)
Serves / Yields: 6 servings
INGREDIENTS
* 6 round aubergines
* garlic (3 cloves)
* onion
* oil
* juice of lemon or vinegar
* salt
* pepper
* parsley
METHOD
Prick the aubergines with a fork and bake them in hot temperature. When they are soft enough, cool them and peel them carefully. Chop the aubergines and put them in a blender until they become a pulp. Gradually add the onion, garlic, parsley and lemon juice or vinegar into the blender and continue working with the mixture until the pulp becomes soft. Add any salt if necessary.
eaten with pita
This recipe comes from
http://www.greek-recipe.com
Fasolada
This is how it's served in Greece. If you'd like to add a little lamb see the other entry. Either way this is a great staple meal, I use to eat it (vegetarian style) for breakfast in a taverna near the dock in Elefsina outside Athens for breakfast. It was always served with a good crusty fresh baked bread.
This is one of those dishes that's actually better the next day than it is the day it's cooked. Great winter slow cooker meal.
2 Cans 15.5oz Butter Beans (large)
.5 cup diced carrot
.5 cup diced onion
1 tbsp tomato paste
1 cup water
Spices to taste: always oregano, but regionally Greeks use dill, parsley, coriander,
Cook 2-3 hours in a slow cooker, serve with crusty bread.
calories 1.5 cups has 189 calories
Nutrition Facts
Serving Size: 1.5 Cups
Amount per Serving
* Calories 189 Calories from Fat 8
% Daily Value *
* Total Fat 0.9g 1%
* Saturated Fat 0g 0%
* Monounsaturated Fat 0g
* Polyunsaturated Fat 0g
* Cholesterol 0mg 0%
* Sodium 802.7mg 33%
* Potassium 80.5mg 2%
* Total Carbohydrate 34.6g 12%
* Dietary Fiber 9.5g 38%
* Sugars 0.7g
* Protein 10.9g 22%
* Vitamin A36.8%
* Vitamin C7.2%
* Calcium4.5%
* Iron14.6%
* Vitamin D0.0%
* Vitamin E0.6%
* Thiamin (B1)1.2%
* Riboflavin (B2)0.7%
* Niacin (B3)0.9%
* Vitamin B6202%
* Folic Acid (Folate)1.6%
* Vitamin B120.0%
* Magnesium1.1%
* Panthothenic Acid0.6%
* Zinc0.5%
* Copper1.2%
* Manganese2.4%
Est. Percent of Calories from:
Fat 4.3% Carbs 73.2%
Protein 23.1%
ATE THIS AT OUZERI RESTAURANT
Ouzeri Restaurant | Estiatorio
Toronto Ontario Canada
Tel: (416) 778-0500
This is one of those dishes that's actually better the next day than it is the day it's cooked. Great winter slow cooker meal.
2 Cans 15.5oz Butter Beans (large)
.5 cup diced carrot
.5 cup diced onion
1 tbsp tomato paste
1 cup water
Spices to taste: always oregano, but regionally Greeks use dill, parsley, coriander,
Cook 2-3 hours in a slow cooker, serve with crusty bread.
calories 1.5 cups has 189 calories
Nutrition Facts
Serving Size: 1.5 Cups
Amount per Serving
* Calories 189 Calories from Fat 8
% Daily Value *
* Total Fat 0.9g 1%
* Saturated Fat 0g 0%
* Monounsaturated Fat 0g
* Polyunsaturated Fat 0g
* Cholesterol 0mg 0%
* Sodium 802.7mg 33%
* Potassium 80.5mg 2%
* Total Carbohydrate 34.6g 12%
* Dietary Fiber 9.5g 38%
* Sugars 0.7g
* Protein 10.9g 22%
* Vitamin A36.8%
* Vitamin C7.2%
* Calcium4.5%
* Iron14.6%
* Vitamin D0.0%
* Vitamin E0.6%
* Thiamin (B1)1.2%
* Riboflavin (B2)0.7%
* Niacin (B3)0.9%
* Vitamin B6202%
* Folic Acid (Folate)1.6%
* Vitamin B120.0%
* Magnesium1.1%
* Panthothenic Acid0.6%
* Zinc0.5%
* Copper1.2%
* Manganese2.4%
Est. Percent of Calories from:
Fat 4.3% Carbs 73.2%
Protein 23.1%
ATE THIS AT OUZERI RESTAURANT
Ouzeri Restaurant | Estiatorio
Toronto Ontario Canada
Tel: (416) 778-0500
Saturday, February 5, 2011
Blackstrap Molasses and PCOS
Well my vegan diet has really been working well for me .Last two cycles I ovulated and from December 15,2010 to today
February 5th ,2011 ,I have lost 27 pounds without even trying .I have to admit I also have no physical regimen except for my regular activities. I am a health food nut now !!!! I want food that will do my body good that will promote that friend who has haunted me for years"PCOS"
Well I have always heard of Buckwheat.it is also the best way of getting D-D Chiro Inositol without the expense of the pills.
I will be making my own buckwheat pancakes.I bought my waffle iron ! Whooohoo. You see so far I have been buying "nature's brand" gluten free buckwheat pancakes but I prefer to control some of the ingredients .Instead of using rice flour or sugar cane juice like they do .I can substitute it with flax ,egg replacer,brown rice flour and black-strap molasses!
I have heard that 1 tsps of bsm and hot water taken as tea help give you energy and clears your bowels.
Let me once again start from the beginning and reinforced some info ....
Sugar is a highly processed, very addictive chemical that is taken literally by millions to advance their deteriorating health. Now, that is a pretty strong statement.
There is no healthy sugars, just some that are better than others. The process to refine sugar, whether it be from cane, beets, whatever; contains a trail of pesticides and chemicals to reach you in its recognized form.
The blood carries everything we ingest throughout the body. The bloodstream should receive simple sugars from the intestines......not poison. An occasional fast is the only way to remove these toxic sugars from your body.
However, if we can stay away from processed sugars, we can sweeten our life with raw sugar, (in limited amounts), honey, maple syrup(natural form) and black strap molasses.
It takes ten days to de-tox sugar from one's system to eliminate its cravings.To begin my vegan lifestyle I had gone on a detox diet .Well I can tell you the craving iI use to have for sugar are GONE !
D Chiro Inositol acts as a secondary messenger to transport sugar into the cells and burn it as energy.
Once insulin has allowed the glucose in the blood to enter the cell, DCI in conjunction with Manganese Chelate and Galactosamine an essential amino sugar, which incidentally is also a part of the hormones FSH and LH, acts as a secondary messenger to finish the process, converting the sugar into either adenosine triphosphate (ATP) the energy source used by all cells, or into glycogen to store the energy for later.
In a study using diabetic rats, DCI was found to lower blood sugar levels by 22 % – a result impressive enough by itself, however, which both DCI & Manganese Chloride were administered to the diabetic rats, their high blood sugar levels were reduced by 47%!
It is therefore possible, that if a person with Insulin Resistance, such as a women with PCOS, were to take Manganese along with their DCI, they might be able to reduce the dose of DCI needed to obtain a therapeutic benefit.
It is important to have your Manganese levels checked before trying this theory out, however, as Manganese toxicity can cause some rather nasty side effects. It generally acts as a neurotoxin in excessive doses, producing symptoms such as headaches, schizophrenia, insomnia, weakening of the musculature and it can even decrease fertility at very high doses. So, if you are interested in trying this out, make sure you have a chat to your Doctor first and have your Manganese levels checked in order to decide what dose of supplementation would be right for you.
Don’t overly concern yourself with Manganese being toxic in high doses, plenty of things are dangerous if taken to excess and Manganese toxicity is usually only found in industrial workers exposed to it or in those who have chronic liver disease. The rest of the population, even if their dietary intake of Manganese is quite high, are unlikely to develop any symptoms of Manganese toxicity. It is however, sensible to ensure that your manganese levels are not already high, before beginning supplementation. Oral contraceptive pills and antacids may actually interfere with Manganese absorption, causing lower than normal levels.
The key is to find the right dose to provide a therapeutic benefit to you. Everyone will be different but somewhere around 10 mg a day is probably a good place to start for most adult people. The current minimum daily intake recommendations range around the 2 mg mark for adults including pregnant and lactating women.
Manganese deficiency can actually cause symptoms of it’s own including poor sugar metabolism, dizziness, loss of hearing, loss of hair colour and in extreme cases loss of hair, nausea & vomiting, decreasing bone density, ovarian cysts (not necessarily PCOS though), infrequent menstrual cycles, endometriosis, infertility & migraine headaches if that isn’t enough! Manganese acts in the human body to activate certain enzymes, allowing for absorption of important vitamins such as ascorbic acid (vitamin C), biotin, thiamin, choline. It plays a vital role in carbohydrate and protein metabolism and acts as a catalyst in the synthesis of fatty acids and cholesterol. Manganese also plays an important part in the regulation of sex hormones, reproduction and fertility, nerve health and the production of bone.
Food sources of Manganese include: mustard greens, kale, chard, Romain lettuce, collard greens, spinach, brown rice, rye, tempeh, soy, oats, ground cloves, cinnamon, black strap molasses, turmeric and some rather tasty things such as raspberries, pineapple and my favorite – maple syrup though this may not be the best source for those suffering from Insulin Resistance!
If you are taking a high quality multivitamin or chromium complex or blood sugar regulating combination, then you may find that there is already an amount of Manganese in it and you could experiment with taking your DCI at the same time.
Anything that can reduce the cost of taking DCI is worth looking into, that’s for sure!
** also black strap molasses is a great iron builder! If you lack iron or like myself have a family history of thalisemmia
A person's view of their first taste of the GOO :)
February 5th ,2011 ,I have lost 27 pounds without even trying .I have to admit I also have no physical regimen except for my regular activities. I am a health food nut now !!!! I want food that will do my body good that will promote that friend who has haunted me for years"PCOS"
Well I have always heard of Buckwheat.it is also the best way of getting D-D Chiro Inositol without the expense of the pills.
I will be making my own buckwheat pancakes.I bought my waffle iron ! Whooohoo. You see so far I have been buying "nature's brand" gluten free buckwheat pancakes but I prefer to control some of the ingredients .Instead of using rice flour or sugar cane juice like they do .I can substitute it with flax ,egg replacer,brown rice flour and black-strap molasses!
I have heard that 1 tsps of bsm and hot water taken as tea help give you energy and clears your bowels.
Let me once again start from the beginning and reinforced some info ....
Sugar is a highly processed, very addictive chemical that is taken literally by millions to advance their deteriorating health. Now, that is a pretty strong statement.
There is no healthy sugars, just some that are better than others. The process to refine sugar, whether it be from cane, beets, whatever; contains a trail of pesticides and chemicals to reach you in its recognized form.
The blood carries everything we ingest throughout the body. The bloodstream should receive simple sugars from the intestines......not poison. An occasional fast is the only way to remove these toxic sugars from your body.
However, if we can stay away from processed sugars, we can sweeten our life with raw sugar, (in limited amounts), honey, maple syrup(natural form) and black strap molasses.
It takes ten days to de-tox sugar from one's system to eliminate its cravings.To begin my vegan lifestyle I had gone on a detox diet .Well I can tell you the craving iI use to have for sugar are GONE !
D Chiro Inositol acts as a secondary messenger to transport sugar into the cells and burn it as energy.
Once insulin has allowed the glucose in the blood to enter the cell, DCI in conjunction with Manganese Chelate and Galactosamine an essential amino sugar, which incidentally is also a part of the hormones FSH and LH, acts as a secondary messenger to finish the process, converting the sugar into either adenosine triphosphate (ATP) the energy source used by all cells, or into glycogen to store the energy for later.
In a study using diabetic rats, DCI was found to lower blood sugar levels by 22 % – a result impressive enough by itself, however, which both DCI & Manganese Chloride were administered to the diabetic rats, their high blood sugar levels were reduced by 47%!
It is therefore possible, that if a person with Insulin Resistance, such as a women with PCOS, were to take Manganese along with their DCI, they might be able to reduce the dose of DCI needed to obtain a therapeutic benefit.
It is important to have your Manganese levels checked before trying this theory out, however, as Manganese toxicity can cause some rather nasty side effects. It generally acts as a neurotoxin in excessive doses, producing symptoms such as headaches, schizophrenia, insomnia, weakening of the musculature and it can even decrease fertility at very high doses. So, if you are interested in trying this out, make sure you have a chat to your Doctor first and have your Manganese levels checked in order to decide what dose of supplementation would be right for you.
Don’t overly concern yourself with Manganese being toxic in high doses, plenty of things are dangerous if taken to excess and Manganese toxicity is usually only found in industrial workers exposed to it or in those who have chronic liver disease. The rest of the population, even if their dietary intake of Manganese is quite high, are unlikely to develop any symptoms of Manganese toxicity. It is however, sensible to ensure that your manganese levels are not already high, before beginning supplementation. Oral contraceptive pills and antacids may actually interfere with Manganese absorption, causing lower than normal levels.
The key is to find the right dose to provide a therapeutic benefit to you. Everyone will be different but somewhere around 10 mg a day is probably a good place to start for most adult people. The current minimum daily intake recommendations range around the 2 mg mark for adults including pregnant and lactating women.
Manganese deficiency can actually cause symptoms of it’s own including poor sugar metabolism, dizziness, loss of hearing, loss of hair colour and in extreme cases loss of hair, nausea & vomiting, decreasing bone density, ovarian cysts (not necessarily PCOS though), infrequent menstrual cycles, endometriosis, infertility & migraine headaches if that isn’t enough! Manganese acts in the human body to activate certain enzymes, allowing for absorption of important vitamins such as ascorbic acid (vitamin C), biotin, thiamin, choline. It plays a vital role in carbohydrate and protein metabolism and acts as a catalyst in the synthesis of fatty acids and cholesterol. Manganese also plays an important part in the regulation of sex hormones, reproduction and fertility, nerve health and the production of bone.
Food sources of Manganese include: mustard greens, kale, chard, Romain lettuce, collard greens, spinach, brown rice, rye, tempeh, soy, oats, ground cloves, cinnamon, black strap molasses, turmeric and some rather tasty things such as raspberries, pineapple and my favorite – maple syrup though this may not be the best source for those suffering from Insulin Resistance!
If you are taking a high quality multivitamin or chromium complex or blood sugar regulating combination, then you may find that there is already an amount of Manganese in it and you could experiment with taking your DCI at the same time.
Anything that can reduce the cost of taking DCI is worth looking into, that’s for sure!
** also black strap molasses is a great iron builder! If you lack iron or like myself have a family history of thalisemmia
A person's view of their first taste of the GOO :)
Friday, February 4, 2011
LOVE THESE! STUFFED GRAPE lEAVES
Here's a delicious recipe that is not just acceptable for diabetics, but actually helps combat diabetes and many side effects resulting from diabetes and high blood sugar. The combination of the antioxidants, live probiotic cultures and LA (lipoic acid) combats diabetes and helps maintain healthy immune and digestive systems. Garlic, onions and other ingredients help purify the blood, while walnuts, brown rice, and selenium sources work on the thyroid. But this is not just for diabetics. The health benefits from this dish are great for anyone.
Rice Stuffing:
3 tablespoons currants
Warm water
2 tablespoons extra-virgin olive oil
3 tablespoons raw pine nuts
1/2 cup onion, finely chopped
1 cup long-grain white rice
1 tablespoon granulated sugar
1 1/2 teaspoons ground cinnamon
2 cups hot water
Juice of 1 freshly-squeezed lemon
2 tablespoons finely-chopped fresh dill weed or fresh mint leaves
2 tablespoons finely-chopped fresh parsley leaves
Salt and freshly-ground pepper to taste
Soak currants in warm water for approximately 15 to 20 minutes; drain and set aside.
To make the stuffing, heat the olive oil in a medium saucepan over medium heat. Add pine nuts; stir and cook the pine nuts for about 2 minutes or until they are golden brown. Add pine nuts, onion, white rice, sugar, cinnamon, and hot water; stir the mixture, cover the pot, and cook gently for approximately 15 to 20 minutes or until the water has been absorbed. Remove from heat and stir in the lemon juice, dill weed, and parsley.
Season to taste with salt and pepper. Let the stuffing cool for 30 to 40 minutes before stuffing the prepared grape leaves.
Stuffed Grape Leaves (Greek Dolmades)
1 (16-ounce) jar grape leaves, drained and rinsed*
Rice Stuffing (see recipe below)
2 cups hot water
1/4 cup extra-virgin olive oil
2 tablespoons freshly-squeezed lemon juice
Lemon Wedges
Yogurt Cucumber Sauce (see recipe below)
* To use fresh grape leaves: Grape leaves are best picked from grape vines in the Spring, while they are still tender. Select young whole, medium leaves. NOTE: Be sure and pick them before the first spray as some sprays are toxic. Most of the spays used today are non-toxic and water soluble, but sulfur taste is not what you want on your grapes. Pick approximately 1 1/2 pounds of fresh leaves which are the same as one jar of preserved leaves. Using scissors, cut off the stems and either soak in very hot water for 15 minutes to soften or blanch grape leaves until they are soft (the time will depend on the leaves - fresh ones will only take a minute) They can be washed and frozen between layers of waxed paper or plastic wrap and will keep for a year.
To prepare bottled grape leaves, rinse well under cold water to remove the brine. Place them in a colander (back side up) to drain and hold until ready to use. NOTE: Don't throw away any torn or damaged leaves, as they can be used to patch holes in other leaves.
Using a slotted spoon, remove the leaves from the water and lay them on paper towels to drain. With a sharp knife or scissors, cut out the protruding stems and any hard veins from the leaves. Set the grape leaves aside.
Preheat oven to 350 degrees F. Prepare Rice Stuffing.
To stuff the leaves, start with your largest leaves. Take a leaf and carefully spread it on a flat plate or pan with the veins facing upward to you (leaf shiny side down). If the leaf is torn or has a hole in it, take a reserved damaged leaf and use it as a patch, place the leaf over the hole.
Place approximately 1 to 2 tablespoons of the Rice Stuffing near the stem end of the leaf (the amount of stuffing will depend on the size of the leaves).
Press the stuffing into a small sausage-like shape.
Fold the stem end of the leaf over the filling, then fold both sides toward the middle, and then roll up into a cigar shape (it should be snug but not overly tight because the rice will swell once it is fully cooked and could burst). The rolls should be cylindrical (about 2 inches long and 1/2 inch thick)
Squeeze lightly in the palm of your hand to secure the rolls.
Repeat with the remaining grape leaves and filling.
Line the bottom of a large heavy oven-proof dish or pan with half of the remaining grape leaves (this prevent sticking and is also a good way to use any torn or small leaves). Arrange the stuffed grape rolls on top of the leaves, seam-side down, packing them close together. Make a new layer as you fill the baking pan. Two or three layers is fine (it is very difficult to cook evenly if you make more than four layers of rolls). NOTE: Don't cramp the rolls together as they won't cook well - also don't leave too much space between them as they will unravel.
When the bottom is completely covered, place the remaining grape leaves over the top. Pour the 2 cups hot water, olive oil, and lemon juice over them. Weigh the stuffed grapes rolls down with an ovenproof plate turned upside down (one smaller than the circumference of the pan). Cover the baking dish with a lid. On the stovetop, over medium heat, bring the liquid just to a boil; remove baking dish to the oven and cook approximately 45 to 60 minutes or until the grape rolls are tender and the water has been absorbed (there should be little or no trace of water, and only a bit of oil in the pot - some of the leaves may have tiny black specks, or maybe completely black - this is ok). Remove from oven.
Transfer the stuffed grape rolls to a serving dish. Cover with plastic wrap and refrigerate. Serve chilled or at room temperature, garnished with lemon wedges. Serve with Yogurt Cucumber Sauce.
NOTE: They keep about a week in the refrigerator. If you drain and chill them, you may want to pour a little olive oil and lemon juice over all to keep from drying out. For longer storage, the stuffed grape leaves rolls may also be frozen before cooking.
REFERENCED FROM HERE
Rice Stuffing:
3 tablespoons currants
Warm water
2 tablespoons extra-virgin olive oil
3 tablespoons raw pine nuts
1/2 cup onion, finely chopped
1 cup long-grain white rice
1 tablespoon granulated sugar
1 1/2 teaspoons ground cinnamon
2 cups hot water
Juice of 1 freshly-squeezed lemon
2 tablespoons finely-chopped fresh dill weed or fresh mint leaves
2 tablespoons finely-chopped fresh parsley leaves
Salt and freshly-ground pepper to taste
Soak currants in warm water for approximately 15 to 20 minutes; drain and set aside.
To make the stuffing, heat the olive oil in a medium saucepan over medium heat. Add pine nuts; stir and cook the pine nuts for about 2 minutes or until they are golden brown. Add pine nuts, onion, white rice, sugar, cinnamon, and hot water; stir the mixture, cover the pot, and cook gently for approximately 15 to 20 minutes or until the water has been absorbed. Remove from heat and stir in the lemon juice, dill weed, and parsley.
Season to taste with salt and pepper. Let the stuffing cool for 30 to 40 minutes before stuffing the prepared grape leaves.
Stuffed Grape Leaves (Greek Dolmades)
1 (16-ounce) jar grape leaves, drained and rinsed*
Rice Stuffing (see recipe below)
2 cups hot water
1/4 cup extra-virgin olive oil
2 tablespoons freshly-squeezed lemon juice
Lemon Wedges
Yogurt Cucumber Sauce (see recipe below)
* To use fresh grape leaves: Grape leaves are best picked from grape vines in the Spring, while they are still tender. Select young whole, medium leaves. NOTE: Be sure and pick them before the first spray as some sprays are toxic. Most of the spays used today are non-toxic and water soluble, but sulfur taste is not what you want on your grapes. Pick approximately 1 1/2 pounds of fresh leaves which are the same as one jar of preserved leaves. Using scissors, cut off the stems and either soak in very hot water for 15 minutes to soften or blanch grape leaves until they are soft (the time will depend on the leaves - fresh ones will only take a minute) They can be washed and frozen between layers of waxed paper or plastic wrap and will keep for a year.
To prepare bottled grape leaves, rinse well under cold water to remove the brine. Place them in a colander (back side up) to drain and hold until ready to use. NOTE: Don't throw away any torn or damaged leaves, as they can be used to patch holes in other leaves.
Using a slotted spoon, remove the leaves from the water and lay them on paper towels to drain. With a sharp knife or scissors, cut out the protruding stems and any hard veins from the leaves. Set the grape leaves aside.
Preheat oven to 350 degrees F. Prepare Rice Stuffing.
To stuff the leaves, start with your largest leaves. Take a leaf and carefully spread it on a flat plate or pan with the veins facing upward to you (leaf shiny side down). If the leaf is torn or has a hole in it, take a reserved damaged leaf and use it as a patch, place the leaf over the hole.
Place approximately 1 to 2 tablespoons of the Rice Stuffing near the stem end of the leaf (the amount of stuffing will depend on the size of the leaves).
Press the stuffing into a small sausage-like shape.
Fold the stem end of the leaf over the filling, then fold both sides toward the middle, and then roll up into a cigar shape (it should be snug but not overly tight because the rice will swell once it is fully cooked and could burst). The rolls should be cylindrical (about 2 inches long and 1/2 inch thick)
Squeeze lightly in the palm of your hand to secure the rolls.
Repeat with the remaining grape leaves and filling.
Line the bottom of a large heavy oven-proof dish or pan with half of the remaining grape leaves (this prevent sticking and is also a good way to use any torn or small leaves). Arrange the stuffed grape rolls on top of the leaves, seam-side down, packing them close together. Make a new layer as you fill the baking pan. Two or three layers is fine (it is very difficult to cook evenly if you make more than four layers of rolls). NOTE: Don't cramp the rolls together as they won't cook well - also don't leave too much space between them as they will unravel.
When the bottom is completely covered, place the remaining grape leaves over the top. Pour the 2 cups hot water, olive oil, and lemon juice over them. Weigh the stuffed grapes rolls down with an ovenproof plate turned upside down (one smaller than the circumference of the pan). Cover the baking dish with a lid. On the stovetop, over medium heat, bring the liquid just to a boil; remove baking dish to the oven and cook approximately 45 to 60 minutes or until the grape rolls are tender and the water has been absorbed (there should be little or no trace of water, and only a bit of oil in the pot - some of the leaves may have tiny black specks, or maybe completely black - this is ok). Remove from oven.
Transfer the stuffed grape rolls to a serving dish. Cover with plastic wrap and refrigerate. Serve chilled or at room temperature, garnished with lemon wedges. Serve with Yogurt Cucumber Sauce.
NOTE: They keep about a week in the refrigerator. If you drain and chill them, you may want to pour a little olive oil and lemon juice over all to keep from drying out. For longer storage, the stuffed grape leaves rolls may also be frozen before cooking.
REFERENCED FROM HERE
Thursday, February 3, 2011
HOLY COW ! THE BEST VEGAN BLOG I FOUND
This Vegan has the most interesting and delicious"VEGAN" recipes I have seen in all the blogs I have read!
I love going back to read her blog with her delicious recipes.I drool on them
CLICK HERE FOR HOLY COW !!!!!!
THANK YOU VAISHY FOR POSTING SUCH WONDERFUL RECIPES
pumpkin soup
PUMPKIN SOUP
1.3lb butternut squash (600g), peeled, seeded and cut into cubes
3 cups vegetable broth (710ml)
1 potato, cut into cubes
4 tablespoons butter (60ml)
1/2 cup heavy cream (120ml)
freshly grated grana padano cheese
truffle oil for drizzling
salt & pepper to season
To start your Pumpkin Soup:
In a pot, add butter, butternut squash, potatoes, salt and pepper, and sauté for a few minutes.
Add vegetable broth and cook on high heat for about 5 minutes or until the potatoes and squash are fork tender.
With a hand blender, puree the squash mixture to the desired consistency and cook on medium heat for 5 minutes.
Add heavy cream and cook for an additional minute.
Remove from heat. Finish with freshy grated grana padano and a drizzle of truffle oil. Serve immediately.
Per 4 persone
LA RIBOLLITA
LA RIBOLLITA
1 garlic, chopped
1 onion, chopped
1 carrot, chopped
1 celery, chopped
1 potato, peeled and chopped
1/2 head savoy cabbage, thinly sliced
1/2 head black cabbage, thinly sliced
6 slices whole grain bread
1 cup extra virgin olive oil (240ml), plus extra for drizzling
19oz barlotti beans (540g)
2 cups puree tomatoes (480ml)
4 cups vegetable broth (910ml)
Salt and pepper to season
To start your La Ribollita:
In a large pot, heat extra virgin olive oil and sautí onions, garlic, celery and carrots until they are soft.
Add potatoes, savoy cabbage, black cabbage, tomato puree and beans. With the back of a fork, break up some of the beans.
Add vegetable broth and bring it to a boil.
Add slices of country bread and stir well.
Continue cooking on medium heat for 45 minutes, adding a little more vegetable broth if necessary. The consistency should be that of porridge.
Salt and pepper to season.
Drizzle extra virgin olive oil on each individual serving and serve immediately.
Per 4 persone
CANNELLINI & PANCETTA SOUP
CANNELLINI & PANCETTA SOUP
I myself do not use Pancetta as a vegan but left it in the recipe for those who wish it
1/4 cup (50 ml) extra virgin olive oil
2 garlic cloves, peeled and crushed
3 oz (90 g) pancetta, largely diced
2 fresh chili peppers, chopped
1 can 19 oz/540 ml cannellini beans, drained and rinsed
salt and freshly ground black pepper to taste
1 to 2 cups (300 to 500 ml) water
To start your Cannellini & Pancetta Soup:
In a saucepan, heat extra virgin olive oil. Saute garlic and add the pancetta and cook for 2 minutes.
Add chili peppers and cannellini beans and stir. Allow to cook for a few minutes and then add salt and pepper. For a thicker consistency mash up 1/3 of the beans and add little water.
Allow to simmer for 15 minutes.
Yield: 2 - 4 servings
chickpea soup
CHICKPEA SOUP
1/4 cup (50 ml) extra virgin olive oil
1 onion, finely chopped
1 sprig fresh rosemary
1 can (19 oz/540 ml) chickpeas, drained and rinsed
salt and pepper to taste
2 1/2 cups (600 ml) water
parmigiano cheese (optional)
To start your Chickpea Soup:
In a saucepan heat up extra virgin olive oil. Gently saute onions until lightly golden, then add rosemary, chickpeas, salt and pepper.
Remove from heat and with the back of a fork mash 1/3 of the chickpeas or to your desired texture. Return to the heat and add water and cook for approximately 15 minutes.
A drizzle of olive oil and fresh gratings of parmigiano is optional before serving.
Yield: 2 - 4 servings
ZIA FRANCA'S ROASTED PEPPERS
ZIA FRANCA'S ROASTED PEPPERS
2 red peppers
3 tablespoons extra virgin olive oil (45ml)
2 cloves garlic, crushed
1/4 cup capers
1/2 cup black olives
Bunch of parsley, chopped
1/2 cup breadcrumbs
To start your Zia Franca's Roasted Peppers:
Roast peppers in an oven or a barbeque until they are soft and charred.
Let peppers rest in a paper bag for 10 minutes, allowing steam from peppers to loosen charred skin.
Remove from bag and peel off the skin. Remove seeds and cut into quarter inch strips.
In a large saucepan, heat extra virgin olive oil and garlic.
Add capers, black olives, and peppers.
Cook for a few minutes and salt to season.
Sprinkle parsley and breadcrumbs and stir well.
Remove garlic and let rest for 15 minutes before serving.
2 red peppers
3 tablespoons extra virgin olive oil (45ml)
2 cloves garlic, crushed
1/4 cup capers
1/2 cup black olives
Bunch of parsley, chopped
1/2 cup breadcrumbs
To start your Zia Franca's Roasted Peppers:
Roast peppers in an oven or a barbeque until they are soft and charred.
Let peppers rest in a paper bag for 10 minutes, allowing steam from peppers to loosen charred skin.
Remove from bag and peel off the skin. Remove seeds and cut into quarter inch strips.
In a large saucepan, heat extra virgin olive oil and garlic.
Add capers, black olives, and peppers.
Cook for a few minutes and salt to season.
Sprinkle parsley and breadcrumbs and stir well.
Remove garlic and let rest for 15 minutes before serving.
pizza dough
NONNA GIULIA'S PIZZA DOUGH
4 cups whole wheat flour (950ml) or 3 cups whole wheat 1 cup buckwheat
2 x 1/4oz cubes yeast (7g)
3/4 cups white wine (175ml)
2 cups lukewarm water (480ml)
2 tablespoon extra virgin olive oil (30ml)
1 teaspoon salt (5ml)
To start your Nonna Giulia's Pizza Dough:
Pour a mount of flour on a smooth work surface and create a well in the middle of the flour.
Break up cubes of yeast with your hands and add into the well, along with white wine, olive oil and a portion of salted lukewarm water.
Work flour slowly, adding the rest of the salted lukewarm water as needed until it turns into uniform dough.
Cover and let rest to rise for about 20 Ï 30 minutes at room temperature.
Yield: 4 servings
4 cups whole wheat flour (950ml) or 3 cups whole wheat 1 cup buckwheat
2 x 1/4oz cubes yeast (7g)
3/4 cups white wine (175ml)
2 cups lukewarm water (480ml)
2 tablespoon extra virgin olive oil (30ml)
1 teaspoon salt (5ml)
To start your Nonna Giulia's Pizza Dough:
Pour a mount of flour on a smooth work surface and create a well in the middle of the flour.
Break up cubes of yeast with your hands and add into the well, along with white wine, olive oil and a portion of salted lukewarm water.
Work flour slowly, adding the rest of the salted lukewarm water as needed until it turns into uniform dough.
Cover and let rest to rise for about 20 Ï 30 minutes at room temperature.
Yield: 4 servings
La Cecina-easy to make chickpea flat bread
LA CECINA
1.1 lb chickpea flour (500g)
6 1/3 cups cold water (1.5 litres)
5 tablespoons olive oil (90ml)
1 tablespoon of salt and pinch of black pepper
To start your La Cecina:
In a mixing bowl, mix together chickpea flour and water until all the lumps are gone and consistency is even.
Add salt, pepper and 2 tablespoons of olive oil and mix thoroughly. Let mixture rest for about an hour.
Spread the remaining olive oil on a 14" pizza pan and pour the batter into the central part of the pan without shaking it. The pan should remain completely oiled with the batter floating on top.
Cook in a preheated oven at 450 degrees Fahrenheit for 35 minutes or until golden brown.
Yield: 6 | 8 servings
VEGGIE KEBABS
Description
25 minutes to prepare and cook
* you can use firm tofu on the stick to add protein if your a vegan
* if you are using tomatoes ,suggestion would be to wrap it on a basil leaf before threading it on a skewer!
Ingredients
MARINADE
2 TBS Red Wine Vinegar
2 TBS Lemon Juice
3 TBS Olive Oil
1 TBS Fresh Basil, chopped
1 TBS Fresh Parsley, chopped
1 TBS, Dijon mustard
2 clove garlic, minced
salt & pepper to taste
VEGGIES
2 cups zucchini, sliced about 3/4" thick
2 cups mushrooms, halved
2 cups sweet onion, quartered & pulled into chunks 2-3 layers thick
(you can use plenty of other veggies
Instructions
Mix together marinade ingredients.
Chop veggies into similar size pieces and arrange in a shallow pan, preferably in a single layer.
Pour marinade over veggies & refrigerate for 2-4 hours.
Remove veggies from marinade & thread onto 8 skewers. Place skewers on BBQ and grill about 10-15 minutes until tender, brushing occasionally with leftover marinade.
Make eight one-skewer servings
25 minutes to prepare and cook
* you can use firm tofu on the stick to add protein if your a vegan
* if you are using tomatoes ,suggestion would be to wrap it on a basil leaf before threading it on a skewer!
Ingredients
MARINADE
2 TBS Red Wine Vinegar
2 TBS Lemon Juice
3 TBS Olive Oil
1 TBS Fresh Basil, chopped
1 TBS Fresh Parsley, chopped
1 TBS, Dijon mustard
2 clove garlic, minced
salt & pepper to taste
VEGGIES
2 cups zucchini, sliced about 3/4" thick
2 cups mushrooms, halved
2 cups sweet onion, quartered & pulled into chunks 2-3 layers thick
(you can use plenty of other veggies
Instructions
Mix together marinade ingredients.
Chop veggies into similar size pieces and arrange in a shallow pan, preferably in a single layer.
Pour marinade over veggies & refrigerate for 2-4 hours.
Remove veggies from marinade & thread onto 8 skewers. Place skewers on BBQ and grill about 10-15 minutes until tender, brushing occasionally with leftover marinade.
Make eight one-skewer servings
Tuesday, February 1, 2011
pcos cleanse
PCOS Cleanse
The PCOS Cleanse guidelines are simple and easy to follow. Especially, after the first couple of days you'll begin to feel so much better you won't want to stop! You should follow the cleanse guidelines for FOURTEEN to TWENTY-ONE days. At that point you'll have fewer if any cravings, you should have more energy, and have a solid foundation for a healthy diet and weight loss. This mild cleanse will help jump start weight loss; remove unwanted toxins, hormones, and chemicals from your body, along with bringing your body into balance.
An average cleanse day will consist of apple cider vinegar in the morning, afternoon, and evening before each meal. This helps to get the cleanse moving and also helps with appetite control. Focus on consuming three small meals and three small snacks; lots of vegetables, some fruit, keeping your protein and diary very limited during this cleanse. You shouldn’t feel hungry; if you do eat a small handful of nuts, egg, or other source of recommended protein.
PCOS Cleanse Guidelines
* It's imperative that you do not consume any alcohol. Also, too much caffeine can be harmful I recommend none at all. At least try drinking no more than two cups per day, preferably NO coffee especially during the first two weeks.
* Consume lots and lots of vegetables. Leafy, green vegetables are best, such as baby spinach, bok choy, and broccoli. You shouldn't consume any starchy vegetables like potatoes or corn.
* You can eat fruit except for pineapple, bananas, and mangoes as they have too much natural sugar. Simple fruits like apples, oranges and grapefruits or fruits that have a lot of water such as melons are best. Limit your fruit as too much natural sugar isn't ideal. Three pieces a fruit a day is recommend.
* Limit protein, beans, eggs, or a small handful of nuts are best. Try not to consume protein from meat unless you find yourself absolutely exhausted after day five.
* Before each meal drink one to two tablespoons of apple cider vinegar diluted in about a quarter cup of water. The health benefits of apple cider vinegar are endless.
This PCOS Cleanse is ideal for effectively removing the unwanted toxins from your body. Just remember to keep your meals simple and small, but not too small that you’re hungry. Eat lots of vegetables and fruit. Limit your caffeine intake and eliminate any alcohol during the cleanse.
You probably crave bread, sugar, or salty foods. Those cravings are signs of a hormonal imbalance in your body. Your body is low on energy and needs a boost, so you give it an artificial boost by eating chips, crackers, or cookies. That will wear off in a few hours, hence, the constant cravings for unhealthy foods.
This PCOS recipe for Strawberry and Spinach Salad is really quick and easy. Serve it with a balsamic vinaigrette or make your own vinaigrette.
Ingredients
* 1 bunch of spinach
* 2 cups sliced strawberries
* 1/2 cup of walnuts or pecans (if desired)
* 1/2 cup of Feta or Goat Cheese (if desired)
Simple Vinaigrette
* 1/4 cup Olive Oil
* 1 Tablespoon of White Wine Vinegar or Raspberry Balsamic Vinegar
* 1/8 Teaspoon of Salt
* 1/8 Teaspoon of Pepper
Directions
* Rinse spinach and cut into bite size pieces
* Slice strawberries
* Toss the spinach and strawberries together in a large bowl
* In a medium bowl whisk together all ingredients for the vinaigrette. It can be refrigerated or served immediately.
This PCOS Recipe for Black Bean and Avocado Salad is the perfect vegetarian option for a hot summer night. It's light, refreshing, fulfilling, and easy to prepare.
Ingredients
* 1 Can of Black Beans (16 oz)
* 1 Avocado
* 2 Vine Ripe Tomatoes
* 1/2 of Red or Green Onion
* Salt, Pepper, and Cumin to Taste
* Cilantro and Lime (optional)
Directions
* Drain, rinse, and dry black beans
* Chop avocado and tomatoes
* Dice onions
* Combine avocados, tomatoes, onions, and black beans
* Season to taste with salt, pepper, and cumin
* If you have limes or cilantro on hand; squeezing a lime over the salad and add cilantro.
his PCOS recipe for three bean chili is one I really enjoy; the different beans and vegetables make for a colorful dish that's quite tasty.
Ingredients
* 2 tablespoons of cumin
* 2 tablespoons of chili powder
* 1 tablespoon of paprika
* 1 tablespoon of canola oil
* 1 pound of lean ground beef
* 1 red onion, chopped
* 1 green pepper, seeded and chopped
* 6 garlic cloves, minced
* 1 28-ounce can of tomatoes, diced * 1 cup of water
* 1 19-ounce can of kidney beans, rinsed
* 1 19-ounce can of white beans, rinsed
* 1 19-ounce can of black beans, rinsed
* Salt and pepper to taste
Directions
* Add oil, garlic, and onion and spices to a hot skillet or dutch oven. Add green pepper cook for two to three minutes. Add beef and cook until browned.
* Add tomatoes, water, and beans. Simmer for 30 to 45 minutes. Salt, pepper, or other seasons to taste.
Alteration: This can also be a vegetarian chili, if I cook it without beef I normally add 1 to 2 carrots and a 2 small red potatoes. If you choose the vegetarian option, it will have to cook longer because of the carrots and potatoes.
The PCOS Cleanse guidelines are simple and easy to follow. Especially, after the first couple of days you'll begin to feel so much better you won't want to stop! You should follow the cleanse guidelines for FOURTEEN to TWENTY-ONE days. At that point you'll have fewer if any cravings, you should have more energy, and have a solid foundation for a healthy diet and weight loss. This mild cleanse will help jump start weight loss; remove unwanted toxins, hormones, and chemicals from your body, along with bringing your body into balance.
An average cleanse day will consist of apple cider vinegar in the morning, afternoon, and evening before each meal. This helps to get the cleanse moving and also helps with appetite control. Focus on consuming three small meals and three small snacks; lots of vegetables, some fruit, keeping your protein and diary very limited during this cleanse. You shouldn’t feel hungry; if you do eat a small handful of nuts, egg, or other source of recommended protein.
PCOS Cleanse Guidelines
* It's imperative that you do not consume any alcohol. Also, too much caffeine can be harmful I recommend none at all. At least try drinking no more than two cups per day, preferably NO coffee especially during the first two weeks.
* Consume lots and lots of vegetables. Leafy, green vegetables are best, such as baby spinach, bok choy, and broccoli. You shouldn't consume any starchy vegetables like potatoes or corn.
* You can eat fruit except for pineapple, bananas, and mangoes as they have too much natural sugar. Simple fruits like apples, oranges and grapefruits or fruits that have a lot of water such as melons are best. Limit your fruit as too much natural sugar isn't ideal. Three pieces a fruit a day is recommend.
* Limit protein, beans, eggs, or a small handful of nuts are best. Try not to consume protein from meat unless you find yourself absolutely exhausted after day five.
* Before each meal drink one to two tablespoons of apple cider vinegar diluted in about a quarter cup of water. The health benefits of apple cider vinegar are endless.
This PCOS Cleanse is ideal for effectively removing the unwanted toxins from your body. Just remember to keep your meals simple and small, but not too small that you’re hungry. Eat lots of vegetables and fruit. Limit your caffeine intake and eliminate any alcohol during the cleanse.
You probably crave bread, sugar, or salty foods. Those cravings are signs of a hormonal imbalance in your body. Your body is low on energy and needs a boost, so you give it an artificial boost by eating chips, crackers, or cookies. That will wear off in a few hours, hence, the constant cravings for unhealthy foods.
This PCOS recipe for Strawberry and Spinach Salad is really quick and easy. Serve it with a balsamic vinaigrette or make your own vinaigrette.
Ingredients
* 1 bunch of spinach
* 2 cups sliced strawberries
* 1/2 cup of walnuts or pecans (if desired)
* 1/2 cup of Feta or Goat Cheese (if desired)
Simple Vinaigrette
* 1/4 cup Olive Oil
* 1 Tablespoon of White Wine Vinegar or Raspberry Balsamic Vinegar
* 1/8 Teaspoon of Salt
* 1/8 Teaspoon of Pepper
Directions
* Rinse spinach and cut into bite size pieces
* Slice strawberries
* Toss the spinach and strawberries together in a large bowl
* In a medium bowl whisk together all ingredients for the vinaigrette. It can be refrigerated or served immediately.
This PCOS Recipe for Black Bean and Avocado Salad is the perfect vegetarian option for a hot summer night. It's light, refreshing, fulfilling, and easy to prepare.
Ingredients
* 1 Can of Black Beans (16 oz)
* 1 Avocado
* 2 Vine Ripe Tomatoes
* 1/2 of Red or Green Onion
* Salt, Pepper, and Cumin to Taste
* Cilantro and Lime (optional)
Directions
* Drain, rinse, and dry black beans
* Chop avocado and tomatoes
* Dice onions
* Combine avocados, tomatoes, onions, and black beans
* Season to taste with salt, pepper, and cumin
* If you have limes or cilantro on hand; squeezing a lime over the salad and add cilantro.
his PCOS recipe for three bean chili is one I really enjoy; the different beans and vegetables make for a colorful dish that's quite tasty.
Ingredients
* 2 tablespoons of cumin
* 2 tablespoons of chili powder
* 1 tablespoon of paprika
* 1 tablespoon of canola oil
* 1 pound of lean ground beef
* 1 red onion, chopped
* 1 green pepper, seeded and chopped
* 6 garlic cloves, minced
* 1 28-ounce can of tomatoes, diced * 1 cup of water
* 1 19-ounce can of kidney beans, rinsed
* 1 19-ounce can of white beans, rinsed
* 1 19-ounce can of black beans, rinsed
* Salt and pepper to taste
Directions
* Add oil, garlic, and onion and spices to a hot skillet or dutch oven. Add green pepper cook for two to three minutes. Add beef and cook until browned.
* Add tomatoes, water, and beans. Simmer for 30 to 45 minutes. Salt, pepper, or other seasons to taste.
Alteration: This can also be a vegetarian chili, if I cook it without beef I normally add 1 to 2 carrots and a 2 small red potatoes. If you choose the vegetarian option, it will have to cook longer because of the carrots and potatoes.
VEGAN BUCKWHEAT RECIPES
Buckwheat Barley Malt Vegan Waffles
This recipe produces dark, crispy waffles with an earthy, bittersweet flavor. If you’ve already experimented with sweeteners like blackstrap molasses and are looking to try something new, this may be a good next step. For a topping, mix equal parts warm barley malt syrup and maple syrup, and drizzle on top.
* 1 cup barley flour
* 1 cup buckwheat flour
* 2 teaspoons baking powder
* 1 teaspoon baking soda
* 1 teaspooon salt
* 2 1/4 cups soymilk
* 1/4 cup barley malt syrup
* 1/4 cup canola oil
* 3 tablespoons ground flaxseed
Sift or whisk together the flour, baking powder, baking soda, and salt in a large bowl. Mix the soymilk, barley malt syrup, canola oil, and flaxseed in a medium bowl. Pour the soymilk mixture into the flour mixture and stir just until blended. Cook on a waffle iron for 3 to 4 minutes, generously spraying both grills with oil before each waffle. Makes 4 to 5 (7-inch) round Belgian waffles.
Note: You can substitute molasses if you don’t have barley malt syrup on hand, but the flavor will vary slightly.
blackstrap molasses is the black waste that's left over after regular molasses is made, so it really is the black sludge from the bottom of the barrel!
SIDE NOTES
I've recently been reading about the health benefits of blackstrap molasses and am pretty intrigued. Not only is it a great source of iron and calcium, but it's also a source of potassium, magnesium, copper, and manganese. Many people claim to have reversed their gray hair with it. I bet this is at least partly due to the copper content, as copper deficiency can lead to prematurely gray hair. Copper, an essential component of many enzymes, plays a role in a wide range of physiological processes including iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin ... Using two teaspoons of blackstrap molasses to sweeten your morning cereal and the coffee or tea you drink during the day will supply you with 14.0% of the daily recommended value for copper. (whfoods.com)
I also found a page of blackstrap molasses testimonials at earthclinic.com. At first I thought that site was selling molasses because the testimonials were so amazing - people claim the molasses cured cancer, acne, arthritis, and everything in between. However, the site actually looks pretty useful - it allows readers to comment on natural remedies.
I'm going to buy some today and will report back. I'm not sure how I'm going to eat it - it looks like mixing it in water is the most popular method. Does anyone who's tried it have any suggestions?
EARTH CLINIC'S ICED MOLASSES RECIPE:
1 TBLS Blackstrap Molasses
Hot Water
3/4 cup Milk or Soymilk
Ice
Add molasses to a glass and add just enough hot water to cover the molasses. Stir until dissolved. Add ice and then top off with either Milk or Soymilk. Avoiding milk?'Try vanilla or chocolate soymilk. Even yummier is to blend the whole concoction.
ANOTHER BUCKWHEAT WAFFLES RECIPE
Buckwheat Waffles:
In the waffle recipe below, substitute the corn flour and corn meal for:
1/2 cup brown rice flour
1/2 cup buckwheat flour
Use your favorite GF pastry flour mix for the other cup of flour, and you're set. This recipe is particularly good with buttermilk instead of regular milk.
If you love both the taste of corn and the taste of buckwheat, try this flour combination:
1/2 cup of corn flour (for a finer texture) OR corn meal (for a crunchier texture)
1/2 cup of buckwheat flour
1 cup of GF pastry flour-gluten free(GF)
From here you can experiment with your own custom flour combinations. If you really like buckwheat, use a little more and reduce the brown rice or corn flour. If you don't have pastry flour on hand, try your regular flour mix and sub out a few tablespoons of potato flour. Mix it up and have a some great waffles!
A note about leftover pieces: waffles freeze really well. Just make sure they are cool before you put them in the freezer bag or container. When you're ready to eat them, just heat them up in the toaster and you're set!
Low - Fat Vegan Wholegrain Waffles
* ½ cup whole wheat pastry flour
* ½ cup buckwheat flour
* ½ tbsp baking powder
* ½ tsp baking soda
* 6 oz (about 1/2 a block) low-fat silken tofu
* 1 tbsp unsweetened applesauce
* ½ tbsp apple cider vinegar
* 1 ½ cups water
* Preheat waffle iron.
* Mix flours and baking powder in large bowl.
* Combine tofu, applesauce, vinegar and water in blender or food processor. Blend until smooth. Add extra water if needed, batter should be pourable.
* Spray waffle iron with non-stick cooking spray.
* Spread batter fully over grid and close.
* Cook waffle according to your iron’s directions. Repeat till batter is gone. Serve warm.
BREAKFAST CEREAL
1/2 cup 650 ml water or milk
1⁄4 tsp 1 ml salt
1⁄2 cup 125 ml kasha
kasha generally refers to buckwheat groats
Heat water or milk in a saucepan with salt until it comes to a boil.
Add kasha. Cook uncovered for 12 – 15 minutes, stirring frequently at a gentle boil until desired consistency is achieved.
Serve with milk and sugar.
Tip For variety, add sunflower seeds, ground flax, oatmeal, chopped dates, cinnamon, apple, raisins, currants or other dried fruits.
Topped with your favourite fruit or eaten alone, this nourishing hot cereal offers a tasty alternative to oatmeal
BREAKFAST BARS
Packed with nuts, seeds and fruit, these all-natural bars make a delicious on the run breakfast or snack
1/3 cup 80 ml buckwheat flour
1 1⁄2 cup 375 ml very finely chopped nuts
1⁄4 cup 50 ml coconut
1/3 cup 80 ml sesame seeds
1 cup 250 ml chopped raisins
or dried apricots
1 tsp 5 ml cinnamon
1⁄2 cup 125 ml butter
1⁄4 cup 50 ml honey
1 tsp 5 ml vanilla
Preheat oven to 350˚ F (175˚ C).
Combine buckwheat flour, nuts, coconut, sesame seeds, raisins and cinnamon. In microwave melt butter and honey together on High for approx. 1 minute.
Stir in vanilla.
Pour butter honey mixture over
flour and nut mixture. Press into
an 8”x 8” (20 cm x 20 cm)
greased pan.
Bake 20 – 25 minutes or until set.
Allow to cool and cut into squares/bars
Nutrition Facts: Serving Size 40 g | Calories: 190 | Fat: 13 g | Cholesterol: 15 mg | Sodium: 45 mg | Carbohydrates: 18 g | Fibre: 2 g | Sugars: 12 g | Protein: 3 g | Diabetic Exchanges: Starch: 0.12, Fat: 2.46, Other Carbs: 0.24
Buckwheat contains high amounts
of antioxidants, which may offer protection from serious conditions
such as cancer and heart disease.
Hearty Vegetarian Kasha Casserole
Hearty legumes and kasha are complemented by succulent leeks and piquant cayenne in this savoury and substantial casserole
1 can 28 oz – tomatoes
796 ml
3 cups 750 ml diced cabbage
2 leeks, thinly sliced
1/3 cup 80 ml dried peas or
small white beans
1⁄2 cup 125 ml coarse kasha
5 cup 1.25 L vegetable broth or water
1⁄2 cup 125 ml brown rice
1⁄2 tsp 2 ml salt
1⁄2 tsp 2 ml cayenne pepper
tsp 5 ml dried basil
or 1 Tbsp (15 ml) fresh
1⁄4 cup 50 ml chopped fresh parsley
Combine tomatoes, cabbage, leeks, peas or beans, kasha and vegetable broth in a crock-pot or large Dutch oven.
Simmer covered for an hour. Add brown rice, salt, cayenne and basil.
Add more liquid if needed.
Cook for additional 20 – 30 minutes.
Add parsley just before serving.
Nutrition Facts: Serving Size 447 g | Calories: 200 | Fat: 1.5 g | Cholesterol: 0 mg | Sodium: 390 mg | Carbohydrates: 41 g | Fibre: 7 g | Sugars: 6 g | Protein: 8 g | Diabetic Exchanges: Very Lean Meat: 0.05, Starch: 1.82, Vegetables, 2.23
Fabulous Kasha Tabbouli Salad
The distinctive, full flavours of this tabbouli salad are sure to tickle your taste buds.
Salad
1 cup 250 ml cooked kasha, p.6
1/3 cup 80 ml sliced green onions
15 fresh mint leaves chopped
or 2 tsp (10 ml) dried
1⁄4 cup 50 ml chopped fresh parsley
1 large tomato, seeded
and chopped
Dressing
3 tbsp 45 ml olive oil
1 tbsp 15 ml lemon juice
2 tbsp 25 ml red wine vinegar
1⁄4 tsp 1 ml salt
Combine salad ingredients in salad bowl.
Combine dressing ingredients and pour
over salad.
Chill at least 2 hours before serving
Nutrition Facts: Serving Size 123 g | Calories: 170 | Fat: 13 g | Cholesterol: 10 mg | Sodium: 310 mg | Carbohydrates: 12 g | Fibre: 2 g | Sugars: 1 g | Protein: 2 g | Diabetic Exchanges: Fruit: 0.02, Other Carbs: 0.03, Starch: 0.46, Vegetables: 0.49, Fat: 2.54
Sensational Buckwheat Sweet Crust
Use this versatile crust as a delicious and healthy base for your favourite bars, slices and pies.
1⁄2 cup 125 ml soya butter
1⁄4 cup 50 ml agave honey
1 cup 250 ml buckwheat flour
1⁄4 cup 50 ml finely chopped nuts
Preheat oven to 350˚ F (175˚ C).
Cream butter and honey
Blend in flour and nuts. Press into an 8”x 8” (20 cm x 20 cm) pan.
Bake for 15 minutes
Nutrition Facts: Serving Size 306 g | Calories: 1540 | Fat: 107 g | Cholesterol: 240 mg | Sodium: 660 mg | Carbohydrates: 139 g | Fibre: 15 g | Sugars: 54 g | Protein: 21 g | Diabetic Exchanges: Meat: 0.68, Other Carbs: 2.75, Starch: 5.02, Fat: 20.14
Buckwheat nutrients also include ruten which is good for blood circulation, magnesium, potassium, and copper which contribute to healthy muscle and nerve
function, and promote normal blood pressure. It is not
a relative of wheat, but a seed and therefore contains
no gluten. So it is safe for those with gluten allergies. To see how Buckwheat compares, nutritionally, to other whole grains go to our whole grain list.
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