Vegan PCOS Diet
By Linda Basilicato, eHow Contributor
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. The ovaries of women with the disorder typically contain many small cysts. These cysts make ovulation difficult, causing menstrual and infertility problems. Because PCOS also increases risk for obesity, diabetes, heart attack and stroke, it is important for women diagnosed with the disorder to follow a healthy diet. A vegan diet (one that excludes meat, dairy and eggs) is one option.
Dietary Recommendations
1. PCOS typically involves insulin resistance, which means the body cannot properly use insulin to deliver glucose (blood sugar) to the cells. Glucose is the primary source of fuel for the body. When glucose remains in the blood instead of being used by the cells, it leads to problems such as diabetes, heart disease and stroke. This means it is important for women with PCOS to eat not only a diet that helps regulate blood-glucose levels but also a diet that meets other heart-healthy dietary guidelines. These guidelines recommend a diet based on whole grains, beans, vegetables, fruits, unsaturated fat and lean protein (including vegetarian alternatives to meat, fish and dairy). A typical vegan diet scores high for compliance with these guidelines.
A potential problem with the vegan diet, however, is that it may be too high in carbohydrates to properly regulate blood-glucose levels. A vegan diet that includes a variety of widely-available plant-based protein sources can easily solve this problem. Vegan protein sources include nuts, nut butters, beans, tofu, tempeh and whole grains. These foods are also low in saturated fat, and many are high in healthy, unsaturated fat.
Vegan Benefits
2. The American Diabetes Association (ADA) reports that study-participants following a low-fat vegan diet experienced greater improvements in blood-glucose stability, weight loss, blood lipid levels and blood cholesterol levels than the participants who followed ADA dietary guidelines. Both groups, however, improved significantly by following a healthier diet based on plenty of whole grains and produce.
If you are not already vegan, leaping into this lifestyle change is a sure way to boost culinary creativity and to learn about wholesome, fresh recipes that are both low in saturated fats and also rich in fiber and nutrients.
Calcium and Iron
3. Vegans are not at risk for deficiencies in either calcium or iron. A typical meat-eater might have trouble obtaining enough calcium from tofu, dark leafy greens, beans, almonds and tahini, but these foods are all staples in a typical vegan diet. Other sources of calcium include broccoli, molasses, fortified soymilk and fortified orange juice. Likewise, there are many vegan sources of iron: pumpkin seeds, dark leafy greens, broccoli, tempeh, tofu, nuts, molasses and quinoa. You'll notice that many of these foods are on both lists, making it easy to meet your daily requirements for these nutrients.
Omega-3 Fatty Acids
4. Omega-3 fatty acids are the most highly-recommended of the heart-healthy unsaturated fats. They are usually associated with cold-water fish such as salmon, mackerel and sardines. Vegan sources include flax seeds, flax oil, walnuts and soybeans.
Tips
5. The vegan diet is not healthy in itself. There are plenty of animal-free junk foods and nutritionally-empty refined and processed vegan foods on the market. You still need to make good choices and take care to not overeat. Choose whole wheat pasta and brown rice over their white varieties; fresh or frozen vegetables over canned or processed; fresh whole fruit instead of juice.
Read more: Vegan PCOS Diet | eHow.com http://www.ehow.com/way_5752435_vegan-pcos-diet.html#ixzz1CfYQ8400
Monday, January 31, 2011
Recipes from nature's path
SmartBran™ Apple-Cranberry Crumble
Everyone thinks of apples and cranberries as autumn delights, the foods we associate with Thanksgiving. But since they are both so readily available, there’s no need to wait for a holiday to prepare this simple, homey, vegan dessert that has an elegant surprise inside: chopped, crystallized ginger.
Yield: Serves 6 to 8
At Nature’s Path we recommend you use organic ingredients whenever possible.
This recipe was created especially for Nature’s Path® by Lorna Sass, the award-winning cookbook author of Whole Grains, Every Day, Every Way and Whole Grains for Busy People.
Ingredients:
* 2 1/2 lbs. apples, cored and sliced (about 5 cups)
* 1/3 c. dried cranberries
* 1/2 c. chopped walnuts
* 1/4 c. chopped crystallized ginger
* Scant 1/2 tsp. ground cinnamon
* 1/8 tsp. ground cardamom
* 5 tbs. maple or agave syrup
* 1 1/4 c. SmartBran™ cereal
* Ice cream or vanilla soymilk, for garnish (optional)
Directions:
1. Preheat oven to 375F.
2. In a large bowl, toss together apples, cranberries, walnuts, ginger, cinnamon, cardamom, and 2 tablespoons syrup.
3. Transfer mixture to a rectangular baking dish about 8" x 11" x 2".
4. Distribute SmartBran™ on top and drizzle on remaining syrup.
5. Bake until apples are easily pierced with a knife and top is lightly browned. If top browns before apples are tender, cover pan lightly with foil.
6. Serve warm or at room temperature. If you wish, top with a scoop of ice cream or pour about 1/4 c. of soy milk over each portion.
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Nature's Path Foods
Home
Gluten-Free Spinach and Feta Pie
* Gluten-Free
In this streamlined, gluten-free, flavor-packed version of the deservedly famous Greek pie, there’s a quiche-like filling of eggs, spinach, and feta with a crisp topping of ground Whole O’s brightly seasoned with oregano.
Round out the meal with a tossed green salad.
Serves 4 to 6
At Nature’s Path we recommend you use organic ingredients whenever possible.
This recipe was created especially for Nature’s Path® by Lorna Sass, the award-winning cookbook author of Whole Grains, Every Day, Every Way, Whole Grains for Busy People, and Short-Cut Vegan.
Ingredients:
* 1 1/2 c. Nature’s Path Gluten-Free Whole O’s
* 3/4 tsp. dried oregano leaves
* 1/2 tsp. salt
* 3 tbs. olive oil, plus more for preparing pie plate
* 4 large eggs or egg replacer
* 1/2 cup dairy or plain soy milk
* 4 oz feta, crumbled (1 loose cup)
* 1 tsp. dried mint
* 20-oz package frozen cut spinach leaves, defrosted
Directions:
1. Set rack in center and preheat oven to 350F. Brush a 9- or 10-inch pie plate lightly with oil. Set aside.
2. In a food processor, grind the Whole O’s, oregano, and salt into a coarse flour. With motor running, pour oil through feed tube and process until flour is evenly coated. Transfer to a bowl and set aside.
3. In processor, blend eggs, milk, feta, and mint. Squeeze clumps of spinach very hard to release all excess liquid. Add to processor and pulse a few times to combine.
4. Pour mixture into prepared pie plate. Distribute Whole O’s mixture on top.
5. Bake until center of pie is firm to the touch and top is browned, about 30 minutes. Let rest on a cooling rack for 10 minutes before slicing.
Everyone thinks of apples and cranberries as autumn delights, the foods we associate with Thanksgiving. But since they are both so readily available, there’s no need to wait for a holiday to prepare this simple, homey, vegan dessert that has an elegant surprise inside: chopped, crystallized ginger.
Yield: Serves 6 to 8
At Nature’s Path we recommend you use organic ingredients whenever possible.
This recipe was created especially for Nature’s Path® by Lorna Sass, the award-winning cookbook author of Whole Grains, Every Day, Every Way and Whole Grains for Busy People.
Ingredients:
* 2 1/2 lbs. apples, cored and sliced (about 5 cups)
* 1/3 c. dried cranberries
* 1/2 c. chopped walnuts
* 1/4 c. chopped crystallized ginger
* Scant 1/2 tsp. ground cinnamon
* 1/8 tsp. ground cardamom
* 5 tbs. maple or agave syrup
* 1 1/4 c. SmartBran™ cereal
* Ice cream or vanilla soymilk, for garnish (optional)
Directions:
1. Preheat oven to 375F.
2. In a large bowl, toss together apples, cranberries, walnuts, ginger, cinnamon, cardamom, and 2 tablespoons syrup.
3. Transfer mixture to a rectangular baking dish about 8" x 11" x 2".
4. Distribute SmartBran™ on top and drizzle on remaining syrup.
5. Bake until apples are easily pierced with a knife and top is lightly browned. If top browns before apples are tender, cover pan lightly with foil.
6. Serve warm or at room temperature. If you wish, top with a scoop of ice cream or pour about 1/4 c. of soy milk over each portion.
Skip to content - navigation
Nature's Path Foods Logo
Nature's Path Foods
Home
Gluten-Free Spinach and Feta Pie
* Gluten-Free
In this streamlined, gluten-free, flavor-packed version of the deservedly famous Greek pie, there’s a quiche-like filling of eggs, spinach, and feta with a crisp topping of ground Whole O’s brightly seasoned with oregano.
Round out the meal with a tossed green salad.
Serves 4 to 6
At Nature’s Path we recommend you use organic ingredients whenever possible.
This recipe was created especially for Nature’s Path® by Lorna Sass, the award-winning cookbook author of Whole Grains, Every Day, Every Way, Whole Grains for Busy People, and Short-Cut Vegan.
Ingredients:
* 1 1/2 c. Nature’s Path Gluten-Free Whole O’s
* 3/4 tsp. dried oregano leaves
* 1/2 tsp. salt
* 3 tbs. olive oil, plus more for preparing pie plate
* 4 large eggs or egg replacer
* 1/2 cup dairy or plain soy milk
* 4 oz feta, crumbled (1 loose cup)
* 1 tsp. dried mint
* 20-oz package frozen cut spinach leaves, defrosted
Directions:
1. Set rack in center and preheat oven to 350F. Brush a 9- or 10-inch pie plate lightly with oil. Set aside.
2. In a food processor, grind the Whole O’s, oregano, and salt into a coarse flour. With motor running, pour oil through feed tube and process until flour is evenly coated. Transfer to a bowl and set aside.
3. In processor, blend eggs, milk, feta, and mint. Squeeze clumps of spinach very hard to release all excess liquid. Add to processor and pulse a few times to combine.
4. Pour mixture into prepared pie plate. Distribute Whole O’s mixture on top.
5. Bake until center of pie is firm to the touch and top is browned, about 30 minutes. Let rest on a cooling rack for 10 minutes before slicing.
Study concearning older women with PCOS and fertility
GOOD NEWS!! As Women w/ PCOS get Older, Chance of Pregnancy May Get HIGHER!!
Youthful infertility balanced by late-blooming ovaries
04 March 2009 by Aria Pearson
Magazine issue 2697.
YOUNG women with fertility problems caused by polycystic ovary syndrome may have reason to take heart. Over a lifetime their chances of having children appear just as good as other women's, perhaps because egg production increases as they grow older.
About 7 per cent of reproductive-age women have PCOS, which features irregular periods, high levels of male hormones and greater numbers of developing follicles, or cysts, on the surface of their ovaries. In a normal ovary, a few follicles appear each month, one or two of which mature and release an egg; the rest die off. Women with PCOS ovulate less often because their extra follicles interfere with normal hormonal activity and stop follicles maturing past a certain stage. This is how PCOS lowers fertility.
Now it looks like that is not the end of the story. Miriam Hudecova and colleagues at Uppsala University in Sweden interviewed 91 women who were 35 or older and had been diagnosed with PCOS when younger. They found the women had undergone just as many pregnancies and borne as many babies, on average, as PCOS-free women of the same age. Some of the women with PCOS had been treated for infertility, but more than two-thirds had become pregnant without such help.
Hudecova also examined most of the women and found that the ovaries of the older women with PCOS showed signs of being more active, with better hormone levels and more eggs available, than those of control women of the same age (Human Reproduction, DOI: 10.1093/humrep/den482).
"As women with polycystic ovarian syndrome get older the chance of getting pregnant may actually be higher," says Hudecova.
There may be an explanation for this. As women age, fewer follicles are produced each month, and in most this reduces fertility. With PCOS, however, fewer follicles may have the opposite effect: it may stop the hormonal interference and cause follicles to release eggs normally.
The hypothesis is backed up by other studies that have shown that the menstrual cycles of women with PCOS tend to become more regular as they age (Human Reproduction, vol 15, p 24). Marcelle Cedars, a reproductive endocrinologist at the University of California, San Francisco, points out that it also chimes with a recent finding that hormone treatments can coax immature follicles to produce eggs.
"They might hit their reproductive peak a little bit later than other women," says Richard Legro, a gynaecologist at Penn State Milton S. Hershey Medical Center in Hershey, Pennsylvania. "When we see more data to that effect we'll revise what we tell them.
Here is the study referenced
Long-term follow-up of patients with polycystic ovary syndrome: reproductive outcome and ovarian reserve
M. Hudecova1, J. Holte, M. Olovsson and I. Sundström Poromaa
Department of Women's and Children's Health, Uppsala University 751 85 Uppsala, Sweden
1 Correspondence address. Tel: +46 18 611 57 87; E-mail: miriam.hudecova@kbh.uu.se
BACKGROUND: The purpose of the present study was to examine long-term reproductive outcome and ovarian reserve in an unselected population of women with polycystic ovary syndrome (PCOS).
CONCLUSIONS: Most women with PCOS had given birth, and the rate of spontaneous pregnancies was relatively high. Together with the ultrasound findings and the hormonal analyses, this finding could imply that PCOS patients have a good fecundity, and an ovarian reserve possibly superior to women with normal ovaries.
METHODS: A total of 91 patients with confirmed PCOS and 87 healthy controls were included in the study. Patients had been diagnosed between 1987 and 1995 and at the time of the follow-up, subjects were 35 years of age or older.
RESULTS: Among women who had attempted a pregnancy, 86.7% of PCOS patients and 91.6% of controls had given birth to at least one child. Among PCOS patients who had given birth, 73.6% had done so following a spontaneous conception. Mean ovarian volume and the number of antral follicles in PCOS patients were significantly greater than in control women (P < 0.001, respectively). PCOS patients also had higher serum concentrations of anti-Müllerian hormone and lower follicle-stimulating hormone levels.
Key words: polycystic ovary syndrome/long-term follow-up/ovarian reserve/fecundity/anti-Müllerian hormone
Submitted on October 15, 2008; resubmitted on November 29, 2008; accepted on December 3, 2008
Hum. Reprod. Advance Access published online on January 24, 2009
Human Reproduction, doi:10.1093/humrep/den482
Youthful infertility balanced by late-blooming ovaries
04 March 2009 by Aria Pearson
Magazine issue 2697.
YOUNG women with fertility problems caused by polycystic ovary syndrome may have reason to take heart. Over a lifetime their chances of having children appear just as good as other women's, perhaps because egg production increases as they grow older.
About 7 per cent of reproductive-age women have PCOS, which features irregular periods, high levels of male hormones and greater numbers of developing follicles, or cysts, on the surface of their ovaries. In a normal ovary, a few follicles appear each month, one or two of which mature and release an egg; the rest die off. Women with PCOS ovulate less often because their extra follicles interfere with normal hormonal activity and stop follicles maturing past a certain stage. This is how PCOS lowers fertility.
Now it looks like that is not the end of the story. Miriam Hudecova and colleagues at Uppsala University in Sweden interviewed 91 women who were 35 or older and had been diagnosed with PCOS when younger. They found the women had undergone just as many pregnancies and borne as many babies, on average, as PCOS-free women of the same age. Some of the women with PCOS had been treated for infertility, but more than two-thirds had become pregnant without such help.
Hudecova also examined most of the women and found that the ovaries of the older women with PCOS showed signs of being more active, with better hormone levels and more eggs available, than those of control women of the same age (Human Reproduction, DOI: 10.1093/humrep/den482).
"As women with polycystic ovarian syndrome get older the chance of getting pregnant may actually be higher," says Hudecova.
There may be an explanation for this. As women age, fewer follicles are produced each month, and in most this reduces fertility. With PCOS, however, fewer follicles may have the opposite effect: it may stop the hormonal interference and cause follicles to release eggs normally.
The hypothesis is backed up by other studies that have shown that the menstrual cycles of women with PCOS tend to become more regular as they age (Human Reproduction, vol 15, p 24). Marcelle Cedars, a reproductive endocrinologist at the University of California, San Francisco, points out that it also chimes with a recent finding that hormone treatments can coax immature follicles to produce eggs.
"They might hit their reproductive peak a little bit later than other women," says Richard Legro, a gynaecologist at Penn State Milton S. Hershey Medical Center in Hershey, Pennsylvania. "When we see more data to that effect we'll revise what we tell them.
Here is the study referenced
Long-term follow-up of patients with polycystic ovary syndrome: reproductive outcome and ovarian reserve
M. Hudecova1, J. Holte, M. Olovsson and I. Sundström Poromaa
Department of Women's and Children's Health, Uppsala University 751 85 Uppsala, Sweden
1 Correspondence address. Tel: +46 18 611 57 87; E-mail: miriam.hudecova@kbh.uu.se
BACKGROUND: The purpose of the present study was to examine long-term reproductive outcome and ovarian reserve in an unselected population of women with polycystic ovary syndrome (PCOS).
CONCLUSIONS: Most women with PCOS had given birth, and the rate of spontaneous pregnancies was relatively high. Together with the ultrasound findings and the hormonal analyses, this finding could imply that PCOS patients have a good fecundity, and an ovarian reserve possibly superior to women with normal ovaries.
METHODS: A total of 91 patients with confirmed PCOS and 87 healthy controls were included in the study. Patients had been diagnosed between 1987 and 1995 and at the time of the follow-up, subjects were 35 years of age or older.
RESULTS: Among women who had attempted a pregnancy, 86.7% of PCOS patients and 91.6% of controls had given birth to at least one child. Among PCOS patients who had given birth, 73.6% had done so following a spontaneous conception. Mean ovarian volume and the number of antral follicles in PCOS patients were significantly greater than in control women (P < 0.001, respectively). PCOS patients also had higher serum concentrations of anti-Müllerian hormone and lower follicle-stimulating hormone levels.
Key words: polycystic ovary syndrome/long-term follow-up/ovarian reserve/fecundity/anti-Müllerian hormone
Submitted on October 15, 2008; resubmitted on November 29, 2008; accepted on December 3, 2008
Hum. Reprod. Advance Access published online on January 24, 2009
Human Reproduction, doi:10.1093/humrep/den482
Buckwheat waffles
lets be honest we all need a little sweet in our life,and you can not eliminate all sugars completely or else dizziness will step in !!!! Trust me I know from experience.The key is getting a balance.
Buckwheat
D-Chiro Inositol
Another naturally occurring form of inositol is d-chiro-inositol, which has been found to have activity against insulin resistance.
It is found in legumes and especially in buckwheat. Consumption of buckwheat concentrate appears to reduce excessively high blood sugar levels and reduce the excretion of d-chiro-inositol in diabetic rats
when I indulge I go to me grocer's store and buy nature's path Buckwheat waffles
What the heck is buckwheat? It's actually an herb. The seeds of the buckwheat plant are used to make buckwheat flour. Buckwheat originated in Russia. Very Tasty If I Say So Myself!
Buckwheat Barley Malt Vegan Waffles
November 30th, 2009 · 5 Comments · Neutral Waffles, Vegan Waffle Recipes
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.
another vegan buckwheat recipe taken from holy cOw ! VEGAN!THIS GIRL HAS WONDERFUL RECIPES
Buckwheat Waffles
Dry ingredients:
3/4 cup buckwheat flour
1 cup whole wheat pastry flour or all-purpose flour
1 tbsp baking powder
1 tbsp sugar
1/4 tsp salt
Whisk these together in a bowl and set aside.
Wet ingredients:
1 1/2 cups soy milk
1 1/2 tsp egg replacer like EnerG whisked into 2 tbsp warm water
1/2 cup apple sauce
2 tbsp canola oil
Whisk the wet ingredients together and add to the dry ingredients. Mix together but let some lumps remain.
Heat a waffle iron and spray lightly with oil. Make waffles per instructions.
Referenced from this site
Saturday, January 29, 2011
More info on my January cycle..
As I posted before it started on January 17 th well today like last month the clear blue easy monitor did not give me a second level indicator bar,it immediatly went to the three bars with the egg today January 29th ! Which as I was advised from a clearblue rep can easily happen because my levels come close together ,my surge is almost immediate ! Well according to this in the next 24-36 hours I will ovulate.
this is day 13 of my cycle. Yes I am still following my diabetic vegan diet and taking glumetza daily !I'll keep you guys updated
this is day 13 of my cycle. Yes I am still following my diabetic vegan diet and taking glumetza daily !I'll keep you guys updated
Thursday, January 27, 2011
When we visited the world's most productive land of okra in a rural area in Kami, Kochi Prefecture, Japan, the young and old all look very healthy. When we asked their secret in having good health in that area, they graciously answer “okra”.
Okra has a long history, with its beginnings in Egypt where it is cultivated before the time of Cleopatra. The okra plant spread to many parts of the world during the Atlantic slave trade. During World War II, the shortage of coffee beans made them use okra seeds as a substitute for coffee. This incident made the word “okra fever”. Since then, okra's popularity never disappeared from local markets to convenience stores throughout the world and throughout the year.
Nutritional Information
Okra contains vitamins A and C and is a good source of iron and calcium. It also contains starch, fat, ash, thiamine and riboflavin. No wonder, Cleopatra and Yang Guifei maintained their beauties.
For 1/2 cup sliced, cooked okra For 1 cup raw okra
Calories – 25
Dietary Fiber – 2 grams
Protein – 1.52 grams
Carbohydrates – 5.76 grams
Vitamin A – 460 IU
Vitamin C – 13.04 mg
Folic acid – 36.5 micrograms
Calcium – 50.4 mg
Iron – 0.4 mg
Potassium – 256.6 mg
Magnesium – 46 mg Calories – 33
Fiber – 3.2g
Total Fat – 0.1g
Protein – 2.0g
Carbohydrate – 7.6g
Vitamin A – 660 IU
Vitamin C – 21mg
Folate – 87.8mcg
Magnesium – 57mg
OkraOkra
Health Benefits of Okra
1. The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.
2. Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver.
3. Okra helps lubricate the large intestines due to its bulk laxative qualities. The okra fiber absorbs water and ensures bulk in stools. This helps prevent and improve constipation. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra's mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic. Okra binds excess cholesterol and toxins (in bile acids). These, if not evacuated, will cause numerous health problems. Okra also assures easy passage out of waste from the body. Okra is completely non-toxic, non-habit forming, has no adverse side effects, is full of nutrients, and is economically within reach of most individuals unlike over-the-counter drugs.
4. Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the health of the intestinal tract.
5. Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression.
6. Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
7. Okra treats lung inflammation, sore throat, and irritable bowel syndrome.
8. Okra has been used successfully in experimental blood plasma replacements.
9. Okra is good for summer heat treatment.
10. Okra is good for constipation.
11. Okra is good in normalizing the blood sugar and cholesterol level.
12. Okra is good for asthma. Okra's vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms.
13. Okra is good for atherosclerosis.
14. Okra is believed to protect some forms of cancer expansion, especially colorectal cancer.
15. Eating okra helps to support the structure of capillaries.
16. Some information shows that eating okra lowers the risk of cataracts.
17. Okra is good for preventing diabetes.
18. Okra protects you from pimples and maintains smooth and beautiful skin. We understand the reason why Cleopatra and Yang Guifei loved to eat okra.
There are other medicinal uses of okra, like its protection against trans fats.
I myself planted about 25 stems of okra in my backyard garden throughout the year for over 20 years now. I can pick up about 20 pieces of okra pod every morning. All okra pods are consumed by my family. There are hundreds of recipes that can be done. You can either: cut it raw and mix with vinegar and pepper; cut it raw and mix with mayonnaise; steam, cut, with mayonnaise dressing; or, cook with stew or soup.
Okra is easy to grow anywhere during summer season in cold countries and throughout the year in tropical areas. You can even plant it in a container garden at the terrace in condominium buildings.
TAKEN FROM
LINK
Okra has a long history, with its beginnings in Egypt where it is cultivated before the time of Cleopatra. The okra plant spread to many parts of the world during the Atlantic slave trade. During World War II, the shortage of coffee beans made them use okra seeds as a substitute for coffee. This incident made the word “okra fever”. Since then, okra's popularity never disappeared from local markets to convenience stores throughout the world and throughout the year.
Nutritional Information
Okra contains vitamins A and C and is a good source of iron and calcium. It also contains starch, fat, ash, thiamine and riboflavin. No wonder, Cleopatra and Yang Guifei maintained their beauties.
For 1/2 cup sliced, cooked okra For 1 cup raw okra
Calories – 25
Dietary Fiber – 2 grams
Protein – 1.52 grams
Carbohydrates – 5.76 grams
Vitamin A – 460 IU
Vitamin C – 13.04 mg
Folic acid – 36.5 micrograms
Calcium – 50.4 mg
Iron – 0.4 mg
Potassium – 256.6 mg
Magnesium – 46 mg Calories – 33
Fiber – 3.2g
Total Fat – 0.1g
Protein – 2.0g
Carbohydrate – 7.6g
Vitamin A – 660 IU
Vitamin C – 21mg
Folate – 87.8mcg
Magnesium – 57mg
OkraOkra
Health Benefits of Okra
1. The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.
2. Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver.
3. Okra helps lubricate the large intestines due to its bulk laxative qualities. The okra fiber absorbs water and ensures bulk in stools. This helps prevent and improve constipation. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra's mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic. Okra binds excess cholesterol and toxins (in bile acids). These, if not evacuated, will cause numerous health problems. Okra also assures easy passage out of waste from the body. Okra is completely non-toxic, non-habit forming, has no adverse side effects, is full of nutrients, and is economically within reach of most individuals unlike over-the-counter drugs.
4. Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the health of the intestinal tract.
5. Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression.
6. Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
7. Okra treats lung inflammation, sore throat, and irritable bowel syndrome.
8. Okra has been used successfully in experimental blood plasma replacements.
9. Okra is good for summer heat treatment.
10. Okra is good for constipation.
11. Okra is good in normalizing the blood sugar and cholesterol level.
12. Okra is good for asthma. Okra's vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms.
13. Okra is good for atherosclerosis.
14. Okra is believed to protect some forms of cancer expansion, especially colorectal cancer.
15. Eating okra helps to support the structure of capillaries.
16. Some information shows that eating okra lowers the risk of cataracts.
17. Okra is good for preventing diabetes.
18. Okra protects you from pimples and maintains smooth and beautiful skin. We understand the reason why Cleopatra and Yang Guifei loved to eat okra.
There are other medicinal uses of okra, like its protection against trans fats.
I myself planted about 25 stems of okra in my backyard garden throughout the year for over 20 years now. I can pick up about 20 pieces of okra pod every morning. All okra pods are consumed by my family. There are hundreds of recipes that can be done. You can either: cut it raw and mix with vinegar and pepper; cut it raw and mix with mayonnaise; steam, cut, with mayonnaise dressing; or, cook with stew or soup.
Okra is easy to grow anywhere during summer season in cold countries and throughout the year in tropical areas. You can even plant it in a container garden at the terrace in condominium buildings.
TAKEN FROM
LINK
brussel sprouts
Health Benefits of Brussel Sprouts
By len7288
brussel sprouts as side dish to sandwich
* Family: Brassica family
Brussel sprouts are vegetable that looks like a mini-cabbage, its size is a diameter of about 1 inch. They grow in bunches of 20 to 40 on the stem of a plant that grows from two to three feet tall. They are oftentimes sold separately but can sometimes be found in stores still attached to the stem. Perfectly cooked Brussels sprouts have a crisp, dense texture, bright green color and a slightly sweet taste. Brussels sprouts are usually served as a side dish but they also make a nice addition to cold salads. Brussel sprouts is one of the most nutritious foods that will fill you up, without filling you out.
Health Benefits:
* A cup of Brussels sprouts contains 1122 IU of vitamin A plus 669 IU of beta-carotene, both of which play important roles in defending the body against infection and promoting supple, glowing skin. The Vitamin A content of Brussel sprout is slightly lower than that of broccoli, but their protein content is higher.
* Brussel sprouts is one of the vegetable that has a highest content of vitamin C. Four ounces of uncooked Brussels sprouts contains about 100 mg of Vitamin C and when it is cooked thoroughly, it will contain about 40 mg of Vitamin C. Vitamin C supports immune function and the manufacture of collagen, the protein like "cement" that supports and holds the body tissues and organ together.
brussel sprouts still attach to the stem
* Brussel sprouts contain sulforaphane a powerful phytonutrient that boosts the body's detoxification enzymes, therefore helping to clear potentially carcinogenic substances more quickly.
* Brussels sprouts supplies 93.6 mg of folic acid, a nutrient that is essential for proper cellular division. Deficiency of folic acid during pregnancy has been linked to several birth defects because without folic acid, the fetus' nervous system cells do not divide properly.
* A cup of Brussels sprouts contains more than 4 grams of fiber, which aids elimination by forming a soft, bulky stool that is easily passed.
* Brussels sprout juice is beneficial for diabetics and hypoglycemics.
* Brussels sprouts contain higher antioxidant than that of red cabbage.
* Brussels sprouts, provide humans with protection against inflammatory diseases like arthritis.
* Brussel sprouts are high in protein which makes is a healthy substitute for meat.
Season: Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.
Buying tips:
* If available buy Brussel sprouts still attached to the stalk becaue this indicates freshness.
* Good quality Brussels sprouts are firm, compact and vivid green.
* Avoid those that have holes in their leaves as this may indicate that they have insects residing within.
* If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly.
Tips for Preparing Brussels sprouts:
* Remove the stems and any discolored and wilted leaves before washing Brussels sprouts. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves.
* Brussels sprouts are usually cooked whole, for an even cooking cut an "X" in the bottom of the stem before cooking to allow the heat to penetrate throughout the leaves.
By len7288
brussel sprouts as side dish to sandwich
* Family: Brassica family
Brussel sprouts are vegetable that looks like a mini-cabbage, its size is a diameter of about 1 inch. They grow in bunches of 20 to 40 on the stem of a plant that grows from two to three feet tall. They are oftentimes sold separately but can sometimes be found in stores still attached to the stem. Perfectly cooked Brussels sprouts have a crisp, dense texture, bright green color and a slightly sweet taste. Brussels sprouts are usually served as a side dish but they also make a nice addition to cold salads. Brussel sprouts is one of the most nutritious foods that will fill you up, without filling you out.
Health Benefits:
* A cup of Brussels sprouts contains 1122 IU of vitamin A plus 669 IU of beta-carotene, both of which play important roles in defending the body against infection and promoting supple, glowing skin. The Vitamin A content of Brussel sprout is slightly lower than that of broccoli, but their protein content is higher.
* Brussel sprouts is one of the vegetable that has a highest content of vitamin C. Four ounces of uncooked Brussels sprouts contains about 100 mg of Vitamin C and when it is cooked thoroughly, it will contain about 40 mg of Vitamin C. Vitamin C supports immune function and the manufacture of collagen, the protein like "cement" that supports and holds the body tissues and organ together.
brussel sprouts still attach to the stem
* Brussel sprouts contain sulforaphane a powerful phytonutrient that boosts the body's detoxification enzymes, therefore helping to clear potentially carcinogenic substances more quickly.
* Brussels sprouts supplies 93.6 mg of folic acid, a nutrient that is essential for proper cellular division. Deficiency of folic acid during pregnancy has been linked to several birth defects because without folic acid, the fetus' nervous system cells do not divide properly.
* A cup of Brussels sprouts contains more than 4 grams of fiber, which aids elimination by forming a soft, bulky stool that is easily passed.
* Brussels sprout juice is beneficial for diabetics and hypoglycemics.
* Brussels sprouts contain higher antioxidant than that of red cabbage.
* Brussels sprouts, provide humans with protection against inflammatory diseases like arthritis.
* Brussel sprouts are high in protein which makes is a healthy substitute for meat.
Season: Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.
Buying tips:
* If available buy Brussel sprouts still attached to the stalk becaue this indicates freshness.
* Good quality Brussels sprouts are firm, compact and vivid green.
* Avoid those that have holes in their leaves as this may indicate that they have insects residing within.
* If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly.
Tips for Preparing Brussels sprouts:
* Remove the stems and any discolored and wilted leaves before washing Brussels sprouts. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves.
* Brussels sprouts are usually cooked whole, for an even cooking cut an "X" in the bottom of the stem before cooking to allow the heat to penetrate throughout the leaves.
Personal Diet Journey
Diet and Weight Loss Tutorial
In the past, life insurance tables used average weights to determine the appropriate weight for your height. But as the population grew heavier, those weights were no longer healthy. Today a healthy weight can be estimated using a number of different formulas.
It is important to understand that no formula can predict ideal body weight accurately. There are simply too many differences in body types (including bone structure or frame size) and body composition (percentage of muscle vs. fat). That said, we will estimate a healthy weight for your height using three different formulas to emphasize the point that there is no one-size-fits-all answer.
After scrolling through the results, be sure to read What Really Matters. Now enter your parameters for all three formulas here then click on the Calculate button:
Measure: Sex: Height: ft
Reversing the BMI Formula
Calculating BMI, as described in the previous topic, has become the most popular method of categorizing your weight, from Underweight to Morbidly Obese. To calculate a healthy weight, we simply reverse the process. Instead of using your height and weight to calculate your BMI weight category, we use your height alone to estimate a weight range for the Normal Weight BMI category.
Weight for a Person 5 ft 8 in Tall: 143 lb (range 122 to 164 lb)
The Hamwi Formulas
Dr. GJ Hamwi's formulas have become very popular. They first appeared in a publication of the American Diabetes Association in 1964. The formulas are:
* For men: 106 lb for the first 5 ft; 6 lb for each inch over 5 ft
* For women: 100 lb for the first 5 ft; 5 lb for each inch over 5 ft
Weight for a Female 5 ft 8 in Tall: 140 lb
The above formulas are designed for a person with a medium size frame. Dr. Hamwi suggests that the results may be reduced by 10% for a person with an obviously light frame, and increased by 10% for a person with a heavy frame.
Light Frame: 126 lb
Heavy Frame: 154 lb
A Healthier Formula
Healthier, leaner versions of the Hamwi formulas can be found in the book Eat To Live: The Revolutionary Formula for Fast and Sustained Weight Loss by Dr. Joel Fuhrman:
* For men: 105 lb for the first 5 ft; 5 lb for each inch over 5 ft
* For women: 95 lb for the first 5 ft; 4 lb for each inch over 5 ft
Weight for a Female 5 ft 8 in Tall: 127 lb
What Really Matters
As stated in the earlier topic, What It Takes to Lose It All, the goal of your diet and weight loss plan should not be to lose weight, but to lose body fat. Unless you are standing on a scale, no one will know how much you weigh. But they will see your body fat and muscle.
In the next topic you will learn how to measure your body fat and muscle mass so that you can track the factors of your appearance and health that really matter.
I am a light frame -therefore my goal will be 127-130 to reach
In the past, life insurance tables used average weights to determine the appropriate weight for your height. But as the population grew heavier, those weights were no longer healthy. Today a healthy weight can be estimated using a number of different formulas.
It is important to understand that no formula can predict ideal body weight accurately. There are simply too many differences in body types (including bone structure or frame size) and body composition (percentage of muscle vs. fat). That said, we will estimate a healthy weight for your height using three different formulas to emphasize the point that there is no one-size-fits-all answer.
After scrolling through the results, be sure to read What Really Matters. Now enter your parameters for all three formulas here then click on the Calculate button:
Measure: Sex: Height: ft
Reversing the BMI Formula
Calculating BMI, as described in the previous topic, has become the most popular method of categorizing your weight, from Underweight to Morbidly Obese. To calculate a healthy weight, we simply reverse the process. Instead of using your height and weight to calculate your BMI weight category, we use your height alone to estimate a weight range for the Normal Weight BMI category.
Weight for a Person 5 ft 8 in Tall: 143 lb (range 122 to 164 lb)
The Hamwi Formulas
Dr. GJ Hamwi's formulas have become very popular. They first appeared in a publication of the American Diabetes Association in 1964. The formulas are:
* For men: 106 lb for the first 5 ft; 6 lb for each inch over 5 ft
* For women: 100 lb for the first 5 ft; 5 lb for each inch over 5 ft
Weight for a Female 5 ft 8 in Tall: 140 lb
The above formulas are designed for a person with a medium size frame. Dr. Hamwi suggests that the results may be reduced by 10% for a person with an obviously light frame, and increased by 10% for a person with a heavy frame.
Light Frame: 126 lb
Heavy Frame: 154 lb
A Healthier Formula
Healthier, leaner versions of the Hamwi formulas can be found in the book Eat To Live: The Revolutionary Formula for Fast and Sustained Weight Loss by Dr. Joel Fuhrman:
* For men: 105 lb for the first 5 ft; 5 lb for each inch over 5 ft
* For women: 95 lb for the first 5 ft; 4 lb for each inch over 5 ft
Weight for a Female 5 ft 8 in Tall: 127 lb
What Really Matters
As stated in the earlier topic, What It Takes to Lose It All, the goal of your diet and weight loss plan should not be to lose weight, but to lose body fat. Unless you are standing on a scale, no one will know how much you weigh. But they will see your body fat and muscle.
In the next topic you will learn how to measure your body fat and muscle mass so that you can track the factors of your appearance and health that really matter.
I am a light frame -therefore my goal will be 127-130 to reach
Wednesday, January 26, 2011
Chili
This recipe calls for "Turkey"since I am a vegan I would substitute it
barley.perhaps or an alternative ?
o 1 pound ground turkey
o 1/2 cup chopped onion
o 1 16 oz. can pinto beans, drained and rinsed
o 1 16 oz. can kidney beans, drained and rinsed
o 1 28 oz. can chopped stewed tomatoes
o 1 tablespoon chili powder
o 1 tablespoon cumin powder
o 1/2 cup salsa
Directions
1. In a large pot, brown turkey with chopped onion.
2. Add beans, tomatoes, garlic, chili powder, cumin, and salsa to turkey mixture. Cook until hot.
3. Serve with cornbread, cooked pasta, cooked rice, or on top of a baked potato. Sprinkle with cheese if desired.
Makes 4 servings.
barley.perhaps or an alternative ?
o 1 pound ground turkey
o 1/2 cup chopped onion
o 1 16 oz. can pinto beans, drained and rinsed
o 1 16 oz. can kidney beans, drained and rinsed
o 1 28 oz. can chopped stewed tomatoes
o 1 tablespoon chili powder
o 1 tablespoon cumin powder
o 1/2 cup salsa
Directions
1. In a large pot, brown turkey with chopped onion.
2. Add beans, tomatoes, garlic, chili powder, cumin, and salsa to turkey mixture. Cook until hot.
3. Serve with cornbread, cooked pasta, cooked rice, or on top of a baked potato. Sprinkle with cheese if desired.
Makes 4 servings.
Sunday, January 23, 2011
Vegetarian Chipotle Chili
Vegetarian Chipotle Chili
I've entered this into two cooking contests, taking first place in both. Even carnivores love this recipe. My kids and their friends polished off a huge pot of it not realizing that it was a vegetarian recipe until I told them. This is one of my favorite veggie recipes.
Vegetarian Chipotle Chili
Ingredients:
¼ cup olive oil
1 ½ cups onion, diced
4 cloves garlic, minced
2 tsp cumin
½ tsp red pepper flakes
½ tsp black pepper
2 tsp chipotle chili powder
2 tbsp tomato paste
4 large carrots, diced
1 green bell pepper, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
3 stalks celery, diced
1 28-oz can whole peeled tomatoes, drained, chopped
2 cups tomato juice
2 15-oz cans kidney beans, drained
1 15-oz can pinto beans, drained
2 tbsp Chipotle Tabasco sauce
salt to taste
Garnish: if your not a vegan
16 oz. sour cream
2 tbsp. Chipotle Tabasco sauce
8 oz. shredded sharp cheddar cheese
Directions:
Heat oil in large heavy pot over high heat. Add onions garlic, cumin pepper flakes and black pepper. Sauté until onions are transparent. Stir in chili powder and tomato paste. Sauté for 30 seconds then stir in celery, carrots and peppers. Cook and stir for 2-3 minutes. Stir in tomatoes, tomato juice and beans. Bring the mixture to a boil. Reduce heat and simmer for 20 minutes. Stir in the Chipotle Tabasco sauce and season to taste.
To make garnish:
Stir together the Chipotle Tabasco sauce and sour cream. Top each bowl of chili with a spoonful of the sour cream/Tabasco mixture and then sprinkle with cheese. Serve immediately.
Reply With Quote
REFERENCED FROM HERE
I've entered this into two cooking contests, taking first place in both. Even carnivores love this recipe. My kids and their friends polished off a huge pot of it not realizing that it was a vegetarian recipe until I told them. This is one of my favorite veggie recipes.
Vegetarian Chipotle Chili
Ingredients:
¼ cup olive oil
1 ½ cups onion, diced
4 cloves garlic, minced
2 tsp cumin
½ tsp red pepper flakes
½ tsp black pepper
2 tsp chipotle chili powder
2 tbsp tomato paste
4 large carrots, diced
1 green bell pepper, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
3 stalks celery, diced
1 28-oz can whole peeled tomatoes, drained, chopped
2 cups tomato juice
2 15-oz cans kidney beans, drained
1 15-oz can pinto beans, drained
2 tbsp Chipotle Tabasco sauce
salt to taste
Garnish: if your not a vegan
16 oz. sour cream
2 tbsp. Chipotle Tabasco sauce
8 oz. shredded sharp cheddar cheese
Directions:
Heat oil in large heavy pot over high heat. Add onions garlic, cumin pepper flakes and black pepper. Sauté until onions are transparent. Stir in chili powder and tomato paste. Sauté for 30 seconds then stir in celery, carrots and peppers. Cook and stir for 2-3 minutes. Stir in tomatoes, tomato juice and beans. Bring the mixture to a boil. Reduce heat and simmer for 20 minutes. Stir in the Chipotle Tabasco sauce and season to taste.
To make garnish:
Stir together the Chipotle Tabasco sauce and sour cream. Top each bowl of chili with a spoonful of the sour cream/Tabasco mixture and then sprinkle with cheese. Serve immediately.
Reply With Quote
REFERENCED FROM HERE
Thursday, January 20, 2011
Vegan Pregnancy
Protein
You're probably already used to people asking where you're going to get your protein. But during pregnancy you may get asked that question even more often, and not just by family and friends, your doctor or midwife may ask as well. But don't worry, it's easy to get enough protein.
Requirement: 60 to 66 grams per day.
Foods high in protein: Beans, tempeh, brown rice, barley, whole wheat, tofu, legumes such as peas, lentils, and garbanzo beansgarbanzo beans, soymilk, nuts and seeds, nut butters, veggie burgers, and veggie deli slices.
Calcium
Everybody always seems to want to hand a pregnant womanpregnant woman a glass of milk. Well we know how bad that would be! But you need to be sure you're getting the recommended daily amounts of calcium during pregnancy otherwise your baby will take calcium from your bones and leave you a little depleted. So let's explore some great sources of calcium in the vegan diet.
Requirement: 1000 milligrams per day.
Foods high in calcium: Calcium fortified orange juice, fortified soymilk, broccoli, bok choybok choy, kale, figs, tofu made with calcium carbonate, almonds, and tahini.
Iron
You need extra iron during pregnancy to help make red blood cells in both you and your baby. Doctors will be especially concerned about iron intake and may prescribe iron supplements. Take them if you are not sure you're getting enough iron through your diet, or if you just want the added peace of mind. Eat foods high in Vitamin C when you eat high-iron foods to increase absorption.
Requirement: 30 milligrams per day, minimum.
Foods high in iron: Dark leafy greens, beans, legumes, tofu, nuts and seeds, dried fruits like raisins and apricots, whole and enriched grains, sorghum molasses.
Zinc
Although zinc isn't usually the first nutrient on the list when discussing your daily requirements, it does make the top 10. A zinc deficiency has been associated with spontaneous abortionspontaneous abortion and congential malformationsmalformations. We don't want that, so let's get some zinc.
Requirement: 15 to 30 milligrams per day.
Foods high in zinc: Whole grains, green leafy vegetablesgreen leafy vegetables, mushrooms, nuts and seeds like tahini, legumes, tofu, miso, wheat germ, miso, and nutritional yeast. Fortified cereals also contain good sources of zinc, read the labels.
B12
Don't mess with B12. It's vital you get enough B12 while you're pregnant. Failure to obtain enough B12 could cause your baby to be born with very low stores, which can lead to B12 deficiencyB12 deficiency (weakness, loss of reflexes, failure to thrive, delayed development, muscle wasting, and irreversible brainbrain damage.) Be certain you're getting enough B12 every day!
Requirement: 3 micrograms per day.
Foods high in B12: Nutritional Yeast (Red Star Vegetarian Support Formula), fortified nondairy beverages, fortified juices, cereals, meat substitutes. Beware seaweed and fermented soyfoods as they are not necessarily reliable sources of B12.
Folic AcidFolic Acid
Even before I was vegan I knew that folic acid was a vitamin of concern to all women of child bearing age. A lack of folic acid in your body can cause spina bifida and neural tube defects in your children. You should strive to enter pregnancy with high stores of folic acid since the first trimester is where a deficiency could really harm your baby. Let's find some foods high in folic acid.
Requirement: 600 micrograms per day.
Foods high in folic acid: Green leafy vegetables (spinach, asparagus, broccoli, romaine lettuce), oranges and orange juice, corn, green beans, beets, peas, peanut butter, whole wheat bread, bran breakfast cereals, dried beans, peas and lentils, nuts, and seeds.
Vitamin D
Without enough vitamin D in your diet, your baby could be born with rickets. There are two ways to get vitamin D... from exposure to sunlight or from food. If you can spend 15 minutes a day getting sun on your hands, arms, and face, your body will probably make enough vitamin D. If you live in colder climates or don't go outside much, then turn to food or supplements to get enough.
Requirement: 5 - 10 micrograms per day.
Foods high in vitamin D: Fortified cereals, and possibly soymilk. Read labels.
Essential Fatty AcidsEssential Fatty Acids
There are two fatty acids you need to get in your diet -- linoleic (omega-6) and alpha-linolenic acid (omega-3). Although most vegans probably get enough omega-6, they don't often get enough omega-3. You need both in your diet to make DHA, which is essential for visual acuity and brain development in your infant. Consider taking a DHA supplement. Although many are made in gel caps, you can open them up and squeeze out the liquid.
Requirement: 4 to 5 grams per day.
Foods high in omega-3's: Canola oil, safflower oil, olive oil, flaxseed oil, and avocados, and to some extent whole grains, legumes, and nuts.
Vitamin AVitamin A
Vitamin A is very easy to get on a vegan diet. There are plenty of foods you probably eat regularly that are high in vitamin A. This is one vitamin you probably don't need to worry about.
Requirement: 800 micrograms per day.
Foods high in vitamin A: Sweet potatoes, carrots, squash, apricots, mangoes, cantaloupe, collards, and kale.
Vitamin C
Vitamin C is also another vitamin that is extremely plentiful in a vegan diet.
Requirement: 85 milligrams per day.
Foods high in vitamin C: Strawberries, oranges, lemons, broccoli, tomatoes, red and green peppers, and juices made with 100% fruit juice.
You're probably already used to people asking where you're going to get your protein. But during pregnancy you may get asked that question even more often, and not just by family and friends, your doctor or midwife may ask as well. But don't worry, it's easy to get enough protein.
Requirement: 60 to 66 grams per day.
Foods high in protein: Beans, tempeh, brown rice, barley, whole wheat, tofu, legumes such as peas, lentils, and garbanzo beansgarbanzo beans, soymilk, nuts and seeds, nut butters, veggie burgers, and veggie deli slices.
Calcium
Everybody always seems to want to hand a pregnant womanpregnant woman a glass of milk. Well we know how bad that would be! But you need to be sure you're getting the recommended daily amounts of calcium during pregnancy otherwise your baby will take calcium from your bones and leave you a little depleted. So let's explore some great sources of calcium in the vegan diet.
Requirement: 1000 milligrams per day.
Foods high in calcium: Calcium fortified orange juice, fortified soymilk, broccoli, bok choybok choy, kale, figs, tofu made with calcium carbonate, almonds, and tahini.
Iron
You need extra iron during pregnancy to help make red blood cells in both you and your baby. Doctors will be especially concerned about iron intake and may prescribe iron supplements. Take them if you are not sure you're getting enough iron through your diet, or if you just want the added peace of mind. Eat foods high in Vitamin C when you eat high-iron foods to increase absorption.
Requirement: 30 milligrams per day, minimum.
Foods high in iron: Dark leafy greens, beans, legumes, tofu, nuts and seeds, dried fruits like raisins and apricots, whole and enriched grains, sorghum molasses.
Zinc
Although zinc isn't usually the first nutrient on the list when discussing your daily requirements, it does make the top 10. A zinc deficiency has been associated with spontaneous abortionspontaneous abortion and congential malformationsmalformations. We don't want that, so let's get some zinc.
Requirement: 15 to 30 milligrams per day.
Foods high in zinc: Whole grains, green leafy vegetablesgreen leafy vegetables, mushrooms, nuts and seeds like tahini, legumes, tofu, miso, wheat germ, miso, and nutritional yeast. Fortified cereals also contain good sources of zinc, read the labels.
B12
Don't mess with B12. It's vital you get enough B12 while you're pregnant. Failure to obtain enough B12 could cause your baby to be born with very low stores, which can lead to B12 deficiencyB12 deficiency (weakness, loss of reflexes, failure to thrive, delayed development, muscle wasting, and irreversible brainbrain damage.) Be certain you're getting enough B12 every day!
Requirement: 3 micrograms per day.
Foods high in B12: Nutritional Yeast (Red Star Vegetarian Support Formula), fortified nondairy beverages, fortified juices, cereals, meat substitutes. Beware seaweed and fermented soyfoods as they are not necessarily reliable sources of B12.
Folic AcidFolic Acid
Even before I was vegan I knew that folic acid was a vitamin of concern to all women of child bearing age. A lack of folic acid in your body can cause spina bifida and neural tube defects in your children. You should strive to enter pregnancy with high stores of folic acid since the first trimester is where a deficiency could really harm your baby. Let's find some foods high in folic acid.
Requirement: 600 micrograms per day.
Foods high in folic acid: Green leafy vegetables (spinach, asparagus, broccoli, romaine lettuce), oranges and orange juice, corn, green beans, beets, peas, peanut butter, whole wheat bread, bran breakfast cereals, dried beans, peas and lentils, nuts, and seeds.
Vitamin D
Without enough vitamin D in your diet, your baby could be born with rickets. There are two ways to get vitamin D... from exposure to sunlight or from food. If you can spend 15 minutes a day getting sun on your hands, arms, and face, your body will probably make enough vitamin D. If you live in colder climates or don't go outside much, then turn to food or supplements to get enough.
Requirement: 5 - 10 micrograms per day.
Foods high in vitamin D: Fortified cereals, and possibly soymilk. Read labels.
Essential Fatty AcidsEssential Fatty Acids
There are two fatty acids you need to get in your diet -- linoleic (omega-6) and alpha-linolenic acid (omega-3). Although most vegans probably get enough omega-6, they don't often get enough omega-3. You need both in your diet to make DHA, which is essential for visual acuity and brain development in your infant. Consider taking a DHA supplement. Although many are made in gel caps, you can open them up and squeeze out the liquid.
Requirement: 4 to 5 grams per day.
Foods high in omega-3's: Canola oil, safflower oil, olive oil, flaxseed oil, and avocados, and to some extent whole grains, legumes, and nuts.
Vitamin AVitamin A
Vitamin A is very easy to get on a vegan diet. There are plenty of foods you probably eat regularly that are high in vitamin A. This is one vitamin you probably don't need to worry about.
Requirement: 800 micrograms per day.
Foods high in vitamin A: Sweet potatoes, carrots, squash, apricots, mangoes, cantaloupe, collards, and kale.
Vitamin C
Vitamin C is also another vitamin that is extremely plentiful in a vegan diet.
Requirement: 85 milligrams per day.
Foods high in vitamin C: Strawberries, oranges, lemons, broccoli, tomatoes, red and green peppers, and juices made with 100% fruit juice.
Tuesday, January 18, 2011
Health Benefits of Coconut Oil
The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.
How is Lauric Acid Used by our body?
The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system. The Coconut Research Center has compiled various references on scientific research done on coconut oil.
Vitamin-E and Vitamin K and minerals such as Iron.
Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.
Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.
How is Lauric Acid Used by our body?
The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system. The Coconut Research Center has compiled various references on scientific research done on coconut oil.
Vitamin-E and Vitamin K and minerals such as Iron.
Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.
Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.
Carrot Ginger Soup Recipe, Curried Carrot Soup With Ginger
The carrot and ginger soup is low in calories and fat and you can enjoy it with crusty wholemeal bread.
4 Servings (as a starter)
Printer friendly version
Preparation time: 10 min
Cooking time: 15 - 20 min
Ingredients:
# 1 tbsp olive oil
# 1 medium onion, chopped
# 450g (1 lb) carrots, peeled and chopped
# 1 small parsnip, peeled, chopped
# 5 celery stalks, chopped
# 30 g (1 oz) root of ginger, peeled and chopped
# 2 tbsp curry powder
# 1 litre (2 pint) hot, low salt vegetable stock
# 4 tbsp low fat yogurt to garnish
# Coriander leaves, chopped to garnish
How to Make Curried Carrot and Ginger Soup
1. Heat olive oil in a large pan over medium heat, add onion and cook until the onion is translucent. Add curry powder, ginger, carrots, parsnips, leek and cook for a few minutes before adding vegetable stock (add as much stock just to cover the vegetables). Cook until vegetables are tender.
2. Pour the content of the pan into a food processor or blender and whiz until smooth adding seasoning and freshly ground black pepper to taste and more vegetable stock if needed.
3. Dish up into warm bowls garnished with yogurt and coriander leaves
4 Servings (as a starter)
Printer friendly version
Preparation time: 10 min
Cooking time: 15 - 20 min
Ingredients:
# 1 tbsp olive oil
# 1 medium onion, chopped
# 450g (1 lb) carrots, peeled and chopped
# 1 small parsnip, peeled, chopped
# 5 celery stalks, chopped
# 30 g (1 oz) root of ginger, peeled and chopped
# 2 tbsp curry powder
# 1 litre (2 pint) hot, low salt vegetable stock
# 4 tbsp low fat yogurt to garnish
# Coriander leaves, chopped to garnish
How to Make Curried Carrot and Ginger Soup
1. Heat olive oil in a large pan over medium heat, add onion and cook until the onion is translucent. Add curry powder, ginger, carrots, parsnips, leek and cook for a few minutes before adding vegetable stock (add as much stock just to cover the vegetables). Cook until vegetables are tender.
2. Pour the content of the pan into a food processor or blender and whiz until smooth adding seasoning and freshly ground black pepper to taste and more vegetable stock if needed.
3. Dish up into warm bowls garnished with yogurt and coriander leaves
Homemade Vegetable Soup Diet Recipe
recipe below contains turmeric; it is for colour only and too much will spoil the taste
Ingredients:
# 1 tablespoons of extra-virgin olive oil
# 1 large carrot, peeled and cut into 4cm (1 ½ inch) match sticks
# 2 celery sticks, cut into 4 cm (1 ½ inch) match sticks
# 100g (3.6 oz) swede, peeled and cup into 4 cm (1 ½ inch) match sticks
# 225g (8 oz) cauliflower, broken into florets
# 1 medium onion, skinned and sliced
# 2.5 ml (1/2 teaspoon) ground turmeric
# 1 litre (1 ¾ pints) vegetable stock
# Salt and pepper to taste
# Fresh chives to garnish
Cooking Instruction:
1. Put olive oil in a saucepan, add all vegetables and cook for 2 minutes, stirring occasionally.
2. Add the turmeric and cook for 1 minute. Pour over the stock and adjust seasoning. Bring to the boil and simmer for 20 minutes. Serve garnished with chives.
If you like your vegetables hard then simmer for just 10 minutes. Also, if you like it spicy, you can add taste with coriander, chilli and garlic which are all low in additional calories.
Ingredients:
# 1 tablespoons of extra-virgin olive oil
# 1 large carrot, peeled and cut into 4cm (1 ½ inch) match sticks
# 2 celery sticks, cut into 4 cm (1 ½ inch) match sticks
# 100g (3.6 oz) swede, peeled and cup into 4 cm (1 ½ inch) match sticks
# 225g (8 oz) cauliflower, broken into florets
# 1 medium onion, skinned and sliced
# 2.5 ml (1/2 teaspoon) ground turmeric
# 1 litre (1 ¾ pints) vegetable stock
# Salt and pepper to taste
# Fresh chives to garnish
Cooking Instruction:
1. Put olive oil in a saucepan, add all vegetables and cook for 2 minutes, stirring occasionally.
2. Add the turmeric and cook for 1 minute. Pour over the stock and adjust seasoning. Bring to the boil and simmer for 20 minutes. Serve garnished with chives.
If you like your vegetables hard then simmer for just 10 minutes. Also, if you like it spicy, you can add taste with coriander, chilli and garlic which are all low in additional calories.
Vegetarian Minestrone Soup
Cooking time: 20 min
Olive Garden Minestrone Soup Recipe, Minestrone Recipe, Olive Garden Minestrone Soup
Ingredients:
# 2 tablespoons olive oil
# 1 small onion, chopped
# ½ cup zucchini, chopped
# ½ cup frozen cut Italian green beans
# ½ stalk of celery, chopped
# 4 garlic cloves, cloves
# 4 cups of hot, low salt vegetable stock
# 1 (15 oz) can red kidney beans, drained
# 2 (15 oz each) cans small white bean, drained
# 1 (14 oz) can chopped tomatoes
# ½ cup carrot, chopped
# 2 tbsp fresh parsley, chopped
# 1 ½ tsp dried oregano
# ½ tsp ground black pepper
# ½ tsp dried basil
# ¼ tsp dried thyme
# 3 cups hot water
# 4 cups fresh baby spinach
# ½ cup small shell pasta
# Salt to taste
How to Cook Minestrone Soup:
1. Heat 2 tbsp of olive oil over a medium heat in a large saucepan. Add onion, celery, garlic, green beans and zucchini in the oil until the onions begin to turn translucent.
2. Add vegetable stock, drained tomatoes, beans, carrots, hot water and spices. Bring it to the boil, reduce heat, cover it and simmer for 10 min.
3. Add spinach leaves and pasta and cook until pasta is ready 5-10 min. Dish up into warm bowls seasoned and peppered to taste.
Also known as:
Vegetarian Minestrone Soup
Cooking Italian Minestrone Soup
Olive Garden Minestrone Soup Recipe, Minestrone Recipe, Olive Garden Minestrone Soup
Ingredients:
# 2 tablespoons olive oil
# 1 small onion, chopped
# ½ cup zucchini, chopped
# ½ cup frozen cut Italian green beans
# ½ stalk of celery, chopped
# 4 garlic cloves, cloves
# 4 cups of hot, low salt vegetable stock
# 1 (15 oz) can red kidney beans, drained
# 2 (15 oz each) cans small white bean, drained
# 1 (14 oz) can chopped tomatoes
# ½ cup carrot, chopped
# 2 tbsp fresh parsley, chopped
# 1 ½ tsp dried oregano
# ½ tsp ground black pepper
# ½ tsp dried basil
# ¼ tsp dried thyme
# 3 cups hot water
# 4 cups fresh baby spinach
# ½ cup small shell pasta
# Salt to taste
How to Cook Minestrone Soup:
1. Heat 2 tbsp of olive oil over a medium heat in a large saucepan. Add onion, celery, garlic, green beans and zucchini in the oil until the onions begin to turn translucent.
2. Add vegetable stock, drained tomatoes, beans, carrots, hot water and spices. Bring it to the boil, reduce heat, cover it and simmer for 10 min.
3. Add spinach leaves and pasta and cook until pasta is ready 5-10 min. Dish up into warm bowls seasoned and peppered to taste.
Also known as:
Vegetarian Minestrone Soup
Cooking Italian Minestrone Soup
Cumin Chickpea Soup
Lovers of hummus will really appreciate this mildly spiced sesame-flavoured soup.
Ingredients
1 2tsp tsp(5 mL) (10 mL) extra-virgin olive oil
1 2oniononions, chopped
2 4carrotcarrots, diced
1 2sweet green peppersweet green peppers, diced
1 1/2 1tsp tbsp(7 mL) (15 mL) ground cumin
1/4 1/2tsp tsp(1 mL) (2 mL) each of salt and pepper
1 2cans (each 19 oz/540 mL) cans (each 19 oz/540 mL)chickpeachickpeas, drained and rinsed
6 12cups cups(1.5 L) (2.8 L) vegetable or chicken stock
3 6cloves garlic, minced
1 2tbsp tbsp(15 mL) (25 mL) lemon juice
2 4tsp tsp(10 mL) (18 mL) sesame oil
Garnish
1/2 1tsp tsp(2 mL) (5 mL) chopped fresh mint, and/or parsley (per serving)
1/2 1wedge of wedge oflemon, (per serving)
Preparation:
In large pot, heat olive oil over medium heat; fry onions, carrots, peppers, cumin, salt and pepper until softened, 5 minutes.
In blender, puree 1 cup (250 mL) of the chickpeas. Add pur? and whole chickpeas, stock and 3 cups (750 mL) water to onion mixture; bring to boil.
Cover, reduce heat and simmer for 5 minutes. Add garlic, lemon juice and sesame oil. Add water to make 20 cups (5 L), if necessary. (Make-ahead: Let cool for 30 minutes. Divide among five 4-cup/1 L airtight containers. Refrigerate, uncovered, until cold. Cover and refrigerate for up to 3 days or freeze for up to 2 weeks.) Reheat before serving.
Garnish: Top each bowl with fresh mint and/or parsley and wedge of lemon to squeeze into soup.
Ingredients
1 2tsp tsp(5 mL) (10 mL) extra-virgin olive oil
1 2oniononions, chopped
2 4carrotcarrots, diced
1 2sweet green peppersweet green peppers, diced
1 1/2 1tsp tbsp(7 mL) (15 mL) ground cumin
1/4 1/2tsp tsp(1 mL) (2 mL) each of salt and pepper
1 2cans (each 19 oz/540 mL) cans (each 19 oz/540 mL)chickpeachickpeas, drained and rinsed
6 12cups cups(1.5 L) (2.8 L) vegetable or chicken stock
3 6cloves garlic, minced
1 2tbsp tbsp(15 mL) (25 mL) lemon juice
2 4tsp tsp(10 mL) (18 mL) sesame oil
Garnish
1/2 1tsp tsp(2 mL) (5 mL) chopped fresh mint, and/or parsley (per serving)
1/2 1wedge of wedge oflemon, (per serving)
Preparation:
In large pot, heat olive oil over medium heat; fry onions, carrots, peppers, cumin, salt and pepper until softened, 5 minutes.
In blender, puree 1 cup (250 mL) of the chickpeas. Add pur? and whole chickpeas, stock and 3 cups (750 mL) water to onion mixture; bring to boil.
Cover, reduce heat and simmer for 5 minutes. Add garlic, lemon juice and sesame oil. Add water to make 20 cups (5 L), if necessary. (Make-ahead: Let cool for 30 minutes. Divide among five 4-cup/1 L airtight containers. Refrigerate, uncovered, until cold. Cover and refrigerate for up to 3 days or freeze for up to 2 weeks.) Reheat before serving.
Garnish: Top each bowl with fresh mint and/or parsley and wedge of lemon to squeeze into soup.
Tomato Pepper Tortilla Soup
Toasting the dried peppers removes any bitterness and adds flavour.
Look for the Mexican ingredients in Latin American markets and specialty stores.
serves 10
Ingredients
2 4medium-hot dried pasilla chiles or ancho chilies, (Mexican hot peppers)
1 2cans (each 28 oz/796 mL) cans (each 28 oz/796 mL)tomatotomatoes
1 2large oniononions, chopped
3 6cloves garlic
1/2 1can (5-1/2 oz/156 ml) can (5-1/2 oz/156 ml)tomato paste
4 8cups cups(1 L) (2 L) chicken stock or vegetable stock
1/8 1/4tsp tsp(0.5 mL) (1 mL) salt
1 1/2 1tsp tbsp(7 mL) (15 mL) extra-virgin olive oil
Garnish:
2-1/2 5small corn tortillas or flour tortillas
2 1/4tbsp cup(25 mL) (50 mL) diced peeled avocadoavocados, optional (per serving)
2 1/4tbsp cup(25 mL) (50 mL) shredded cooked chicken or cooked shrimp, optional (per serving)
1 1/2 1tsp tbsp(7 mL) (15 mL) light sour cream, optional (per serving)
1 1/2 1tsp tbsp(7 mL) (15 mL) crumbled feta cheese, optional (per serving)
Preparation:
In skillet, toast peppers over medium heat until slightly darkened, about 2 minutes per side; let cool. Break peppers open; empty out seeds and snap off stems. Discard seeds and stems.
In large pot, bring peppers, tomatoes, onions, garlic, tomato paste, stock, salt and 4 cups (1 L) water to boil. Cover, reduce heat and simmer until onions are translucent, about 45 minutes. Let cool for 10 minutes.
Meanwhile, brush oil on both sides of tortillas; cut in half, then crosswise into 1/2-inch (1 cm) wide strips. Scatter strips on large rimmed baking sheet; bake in 425°F (220°C) oven until browned and crisp, 8 minutes. Let cool on rack. (Make-ahead: Store in airtight container for up to 2 weeks.)
In blender or using hand blender, pur?soup, in batches if necessary, until smooth. Add water to make 20 cups (5 L), if necessary. (Make-ahead: Let cool for 30 minutes. Divide among five 4-cup/1 L airtight containers. Refrigerate, uncovered, until cold. Cover and refrigerate for up to 3 days or freeze for up to 2 weeks.) Reheat before serving.
Garnish: Serve tortillas on soup. As well, top each bowl with any or all of the following: avocado; cooked chicken or cooked shrimp; sour cream; crumbled feta cheese.
Additional Information:
*
Substitution: Instead of dried hot peppers, use 2 roasted red peppers and 1 jalape?epper, each stemmed and seeded, and 2 tbsp (25 mL) chili powder; omit toasting and add along with tomatoes.
Look for the Mexican ingredients in Latin American markets and specialty stores.
serves 10
Ingredients
2 4medium-hot dried pasilla chiles or ancho chilies, (Mexican hot peppers)
1 2cans (each 28 oz/796 mL) cans (each 28 oz/796 mL)tomatotomatoes
1 2large oniononions, chopped
3 6cloves garlic
1/2 1can (5-1/2 oz/156 ml) can (5-1/2 oz/156 ml)tomato paste
4 8cups cups(1 L) (2 L) chicken stock or vegetable stock
1/8 1/4tsp tsp(0.5 mL) (1 mL) salt
1 1/2 1tsp tbsp(7 mL) (15 mL) extra-virgin olive oil
Garnish:
2-1/2 5small corn tortillas or flour tortillas
2 1/4tbsp cup(25 mL) (50 mL) diced peeled avocadoavocados, optional (per serving)
2 1/4tbsp cup(25 mL) (50 mL) shredded cooked chicken or cooked shrimp, optional (per serving)
1 1/2 1tsp tbsp(7 mL) (15 mL) light sour cream, optional (per serving)
1 1/2 1tsp tbsp(7 mL) (15 mL) crumbled feta cheese, optional (per serving)
Preparation:
In skillet, toast peppers over medium heat until slightly darkened, about 2 minutes per side; let cool. Break peppers open; empty out seeds and snap off stems. Discard seeds and stems.
In large pot, bring peppers, tomatoes, onions, garlic, tomato paste, stock, salt and 4 cups (1 L) water to boil. Cover, reduce heat and simmer until onions are translucent, about 45 minutes. Let cool for 10 minutes.
Meanwhile, brush oil on both sides of tortillas; cut in half, then crosswise into 1/2-inch (1 cm) wide strips. Scatter strips on large rimmed baking sheet; bake in 425°F (220°C) oven until browned and crisp, 8 minutes. Let cool on rack. (Make-ahead: Store in airtight container for up to 2 weeks.)
In blender or using hand blender, pur?soup, in batches if necessary, until smooth. Add water to make 20 cups (5 L), if necessary. (Make-ahead: Let cool for 30 minutes. Divide among five 4-cup/1 L airtight containers. Refrigerate, uncovered, until cold. Cover and refrigerate for up to 3 days or freeze for up to 2 weeks.) Reheat before serving.
Garnish: Serve tortillas on soup. As well, top each bowl with any or all of the following: avocado; cooked chicken or cooked shrimp; sour cream; crumbled feta cheese.
Additional Information:
*
Substitution: Instead of dried hot peppers, use 2 roasted red peppers and 1 jalape?epper, each stemmed and seeded, and 2 tbsp (25 mL) chili powder; omit toasting and add along with tomatoes.
Roasted Carrot and Shallot Soup
Serving for 6
Ingredients
4-25/32 16large carrotcarrots, (3 lb/1.5 kg)
1-3/16 4sweet potato, peeled (2 lb/1 kg total)
2-3/8 8shallotshallots, peeled and halved, or 2 large onions, cut into 1-inch (2.5 cm) wedges
1 1/4 1/4tbsp cup(18 mL) (50 mL) extra-virgin olive oil
1/8 1/2tsp tsp(0.5 mL) (2 mL) salt
1/8 1/4tsp tsp(0.5 mL) (1 mL) cayenne pepper
3 2/3 12cups cups(900 mL) (2.8 L) chicken stock or vegetable stock
Garnish:
1 1tsp tbsp(5 mL) (15 mL) garlic croutons, on top of each bowl
Preparation:
Cut carrots and potatoes into 1-inch (2.5 cm) chunks; place in large bowl. Add shallots, oil, salt and cayenne pepper; toss to coat. Scrape into large roasting pan. Roast in 450°F (230°C) oven, stirring once, until browned and tender, about 1 hour.
In batches, transfer to food processor and pur?with 1 cup (250 mL) of the stock per batch. Scrape into large pot. Add remaining stock and 3 cups (750 mL) water; bring to boil. Cover, reduce heat and simmer for 5 minutes. Add water to make 20 cups (5 L), if necessary. (Make-ahead: Let cool for 30 minutes. Divide among five 4-cup/1 L airtight containers. Refrigerate, uncovered, until cold. Cover and refrigerate for up to 3 days or freeze for up to 2 weeks.) Reheat before serving.
Additional Information:
*
Variation
Roasted Carrot and Shallot Soup with Cro?: For each bowl, broil 1/2-inch (1 cm) thick slice baguette (French stick) on baking sheet until golden, about 1 minute. Turn and top with 1 tbsp (15 mL) soft goat cheese; broil until melted and starting to brown, about 1 minute. Sprinkle with 1 tsp (5 mL) minced fresh parsley. Float in each bowl.
Ingredients
4-25/32 16large carrotcarrots, (3 lb/1.5 kg)
1-3/16 4sweet potato, peeled (2 lb/1 kg total)
2-3/8 8shallotshallots, peeled and halved, or 2 large onions, cut into 1-inch (2.5 cm) wedges
1 1/4 1/4tbsp cup(18 mL) (50 mL) extra-virgin olive oil
1/8 1/2tsp tsp(0.5 mL) (2 mL) salt
1/8 1/4tsp tsp(0.5 mL) (1 mL) cayenne pepper
3 2/3 12cups cups(900 mL) (2.8 L) chicken stock or vegetable stock
Garnish:
1 1tsp tbsp(5 mL) (15 mL) garlic croutons, on top of each bowl
Preparation:
Cut carrots and potatoes into 1-inch (2.5 cm) chunks; place in large bowl. Add shallots, oil, salt and cayenne pepper; toss to coat. Scrape into large roasting pan. Roast in 450°F (230°C) oven, stirring once, until browned and tender, about 1 hour.
In batches, transfer to food processor and pur?with 1 cup (250 mL) of the stock per batch. Scrape into large pot. Add remaining stock and 3 cups (750 mL) water; bring to boil. Cover, reduce heat and simmer for 5 minutes. Add water to make 20 cups (5 L), if necessary. (Make-ahead: Let cool for 30 minutes. Divide among five 4-cup/1 L airtight containers. Refrigerate, uncovered, until cold. Cover and refrigerate for up to 3 days or freeze for up to 2 weeks.) Reheat before serving.
Additional Information:
*
Variation
Roasted Carrot and Shallot Soup with Cro?: For each bowl, broil 1/2-inch (1 cm) thick slice baguette (French stick) on baking sheet until golden, about 1 minute. Turn and top with 1 tbsp (15 mL) soft goat cheese; broil until melted and starting to brown, about 1 minute. Sprinkle with 1 tsp (5 mL) minced fresh parsley. Float in each bowl.
Carrot And Celeriac Soup
The sweetness of sauted carrots and onions balance the pungence of the celeriac in this carrot and celeriac soup recipe. The coriander leaves give the finished soup a real lift, turning it into a filling autumn or winter treat.
Ingredients
Serves 4
1 medium celeriac
5 - 6 medium carrots
2 medium onions
4 medium potatoes
1 tablespoon vegetable oil
1 litre vegetable stock (or water plus a stock cube)
1 bay leaf
2 tablespoons fresh coriander leaves, chopped
Method
1. Not the prettiest of vegetables... Peel the celeriac with a sharp knife. Peel the celeriac with a sharp knife. Cut into slices and plunge into boiling water. Boil for 3 minutes then drain. Discard the water. (This helps reduce the bitterness of the celeriac).
2. Peel the potatoes and chop into 2cm (¾ inch) cubes. Peel the onion and chop roughly. Scrub the carrots and chop into 2cm pieces.
3. Heat the oil in a large pan and add the onions, carrots and potatoes. Coat with oil. Cover and saute for 5 minutes, until the onions are starting to soften. Note: this helps bring out the sweetness and counteract the pungence of the celeriac.
4. Add the celeriac, the bay leaf and the stock. Cover and simmer for 15 / 20 minutes, until the vegetables are soft.
5. Liquidise the soup wellRemove the bay leaf and discard.
6. Add the coriander leaves and liquidise the soup until smooth. Season with salt & pepper to taste.
Time From Cupboard-To-Table
30 minutes
Notes & Variations on Carrot And Celeriac Soup
This soup freezes well.
If you don't have coriander or bay leaves, experiment with your favourite herbs.
Ingredients
Serves 4
1 medium celeriac
5 - 6 medium carrots
2 medium onions
4 medium potatoes
1 tablespoon vegetable oil
1 litre vegetable stock (or water plus a stock cube)
1 bay leaf
2 tablespoons fresh coriander leaves, chopped
Method
1. Not the prettiest of vegetables... Peel the celeriac with a sharp knife. Peel the celeriac with a sharp knife. Cut into slices and plunge into boiling water. Boil for 3 minutes then drain. Discard the water. (This helps reduce the bitterness of the celeriac).
2. Peel the potatoes and chop into 2cm (¾ inch) cubes. Peel the onion and chop roughly. Scrub the carrots and chop into 2cm pieces.
3. Heat the oil in a large pan and add the onions, carrots and potatoes. Coat with oil. Cover and saute for 5 minutes, until the onions are starting to soften. Note: this helps bring out the sweetness and counteract the pungence of the celeriac.
4. Add the celeriac, the bay leaf and the stock. Cover and simmer for 15 / 20 minutes, until the vegetables are soft.
5. Liquidise the soup wellRemove the bay leaf and discard.
6. Add the coriander leaves and liquidise the soup until smooth. Season with salt & pepper to taste.
Time From Cupboard-To-Table
30 minutes
Notes & Variations on Carrot And Celeriac Soup
This soup freezes well.
If you don't have coriander or bay leaves, experiment with your favourite herbs.
Herb Roasted Vegetables
Heat oven to 425ºF. Toss cut-up sweet potatoes (1-inch pieces), thin onion wedges and baby carrots or thin strips of bell pepper with enough olive oil to coat lightly.
Season with salt, coarse grind pepper and dried rosemary or thyme leaves.
Arrange in even layer on lightly oiled shallow baking pan.
Roast 20 to 30 minutes or until tender, stirring occasionally.
(Alternatively, roast alongside roast as it cooks.)
Season with salt, coarse grind pepper and dried rosemary or thyme leaves.
Arrange in even layer on lightly oiled shallow baking pan.
Roast 20 to 30 minutes or until tender, stirring occasionally.
(Alternatively, roast alongside roast as it cooks.)
Sunday, January 9, 2011
10 th ANNIVERSARY
Okay this is something I know from out of the blue !!!
Has nothing to do with PCOS and my journey through the health path !
But it is my 10 th anniversary coming up this year !!!!!!:):)
That is right ! It does not seem like we have been married a whole ten years.Time certainly flies by fast. I am fortunate to have a wonderful family ! Yes our two year old Sandro will be joining us in the celebration !My husband does not trust anyone with our precious bundle for too long ! lol He is a wonderful dad and husband .That is why I hate it when a person makes a comment about who he is ...when my question to them is pardon moi ?? You don't even know him .Has he said anything to you ? He may be quiet but he is a very smart man ! So look in the mirror at yourself .
Here is the lodge we are renting for a week .
The Resort Website
Has nothing to do with PCOS and my journey through the health path !
But it is my 10 th anniversary coming up this year !!!!!!:):)
That is right ! It does not seem like we have been married a whole ten years.Time certainly flies by fast. I am fortunate to have a wonderful family ! Yes our two year old Sandro will be joining us in the celebration !My husband does not trust anyone with our precious bundle for too long ! lol He is a wonderful dad and husband .That is why I hate it when a person makes a comment about who he is ...when my question to them is pardon moi ?? You don't even know him .Has he said anything to you ? He may be quiet but he is a very smart man ! So look in the mirror at yourself .
Here is the lodge we are renting for a week .
The Resort Website
Saturday, January 8, 2011
Pickled Ginger Recipe
Pickled ginger is usually served with sushi. Try to eat pieces of pickled ginger between different kinds of sushi. It helps to clean your mouth and enhance the flavors. It's best to use fresh young ginger (shin shoga) to make pickled ginger.
Ingredients:
* 2 lb fresh young ginger (shin shoga)
* 3 cups rice vinegar
* 2 cups sugar..holy crap I would only be able to use small pieces at at time
* 2 tsps salt
Preparation:
Wash young ginger root and rub off skin. Slice the ginger thinly and salt them. Leave salted ginger slices in a bowl for one hour. Dry the ginger slices with paper towels and put them in a sterilized container/jar. Mix rice vinegar and sugar in a pan and bring to a boil. Pour the hot mixture of vinegar and sugar over the ginger slices. Cool them. Pickled ginger changes its color to light pink. (*If you are using old ginger, it might not turn pink naturally.)Cover the jar and store it in the refrigerant
**************For those interested in substituting, it takes 24 packets of Splenda to equal 1 cup of sugar. Thanks for this recipe, it's really delicious! I am making more today and surely will not be the last time************
normally splenda is not something I use but still..........????
Ingredients:
* 2 lb fresh young ginger (shin shoga)
* 3 cups rice vinegar
* 2 cups sugar..holy crap I would only be able to use small pieces at at time
* 2 tsps salt
Preparation:
Wash young ginger root and rub off skin. Slice the ginger thinly and salt them. Leave salted ginger slices in a bowl for one hour. Dry the ginger slices with paper towels and put them in a sterilized container/jar. Mix rice vinegar and sugar in a pan and bring to a boil. Pour the hot mixture of vinegar and sugar over the ginger slices. Cool them. Pickled ginger changes its color to light pink. (*If you are using old ginger, it might not turn pink naturally.)Cover the jar and store it in the refrigerant
**************For those interested in substituting, it takes 24 packets of Splenda to equal 1 cup of sugar. Thanks for this recipe, it's really delicious! I am making more today and surely will not be the last time************
normally splenda is not something I use but still..........????
Questions I plan to do a final report on on July 5th ,2011
WHy July 5 th ! It's a milestone birthday for me .Sigh
Anyways .SO far my periods are regular ,just not as heavy as usual.
I am having massive hunger cravings , from carbs
but I read this statement
Anyways .SO far my periods are regular ,just not as heavy as usual.
I am having massive hunger cravings , from carbs
but I read this statement
On average, by eating vegan foods, you will lose one pound per week without paying too much attention to portion sizes, calories and carbs.
Statement source
Garlic cauliflower
Find this recipe at:
http://diabeticgourmet.com/recipes/html/78.shtml
Garlic Cauliflower
Servings: 4
Ingredients
* 1 small head of cauliflower
* 1 tablespoons virgin olive oil
* 2 large cloves garlic-minced
* 1 tablespoon toasted sesame seeds
* Dash paprika (optional)
* Pepper to taste (optional)
Directions
1. In a large kettle, bring 2 quarts of water to a boil.
2. Trim cauliflower and break into flowerets.
3. Drop into boiling water and cook about 2 minutes.
4. Drain in a colander.
5. In a large, non-stick skillet, heat oil and toast garlic.
6. Add cauliflower and sesame seeds and saute for 1 minute.
7. Dust with paprika and pepper before serving (optional).
Nutritional Information (Per Serving)
Calories: 76
Protein: 3 g
Fat: 5 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable, 1 Fat
Source: The Diabetic Newsletter
http://diabeticgourmet.com/recipes/html/78.shtml
Garlic Cauliflower
Servings: 4
Ingredients
* 1 small head of cauliflower
* 1 tablespoons virgin olive oil
* 2 large cloves garlic-minced
* 1 tablespoon toasted sesame seeds
* Dash paprika (optional)
* Pepper to taste (optional)
Directions
1. In a large kettle, bring 2 quarts of water to a boil.
2. Trim cauliflower and break into flowerets.
3. Drop into boiling water and cook about 2 minutes.
4. Drain in a colander.
5. In a large, non-stick skillet, heat oil and toast garlic.
6. Add cauliflower and sesame seeds and saute for 1 minute.
7. Dust with paprika and pepper before serving (optional).
Nutritional Information (Per Serving)
Calories: 76
Protein: 3 g
Fat: 5 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable, 1 Fat
Source: The Diabetic Newsletter
Asparagus with Red Pepper Sauce
Find this recipe at:
http://diabeticgourmet.com/recipes/html/65.shtml
Asparagus with Red Pepper Sauce
Servings: 2
Ingredients
* 1/2 pound asparagus stalks
* 1-1/2 large large red eppers
* 1-3/4 tablespoons olive oil
* 1/2 tablespoon balsamic vinegar
* 1/4 teaspoon fresh thyme leaves
* Salt & pepper
Directions
1. Peel the asparagus if necessary and cook the stalks in lightly salted water for 4 to 8 minutes, until fork tender.
2. Drain under cold water and set the stalks aside.
3. Broil the peppers on all sides until lightly scorched.
4. Place the cooked peppers in a paper bag for 10 minutes.
5. Remove the peppers and peel off the skin.
6. Cut open the peppers and remove the stem, seeds and white flesh.
7. Puree the peppers in the food processor.
8. Mix in the olive oil, balsamic vinegar and thyme.
9. Taste for seasoning and add salt and pepper if desired.
10. Place equal amount of the puree on 2 serving dishes.
11. Top with equal amounts of asparagus.
Nutritional Information (Per Serving)
Calories: 73
Protein: 3 g
Fat: 3 g
Carbohydrates: 5 g
Exchanges: 1 Vegetable; 1 Fat
Source: The Diabetic Newsletter
http://diabeticgourmet.com/recipes/html/65.shtml
Asparagus with Red Pepper Sauce
Servings: 2
Ingredients
* 1/2 pound asparagus stalks
* 1-1/2 large large red eppers
* 1-3/4 tablespoons olive oil
* 1/2 tablespoon balsamic vinegar
* 1/4 teaspoon fresh thyme leaves
* Salt & pepper
Directions
1. Peel the asparagus if necessary and cook the stalks in lightly salted water for 4 to 8 minutes, until fork tender.
2. Drain under cold water and set the stalks aside.
3. Broil the peppers on all sides until lightly scorched.
4. Place the cooked peppers in a paper bag for 10 minutes.
5. Remove the peppers and peel off the skin.
6. Cut open the peppers and remove the stem, seeds and white flesh.
7. Puree the peppers in the food processor.
8. Mix in the olive oil, balsamic vinegar and thyme.
9. Taste for seasoning and add salt and pepper if desired.
10. Place equal amount of the puree on 2 serving dishes.
11. Top with equal amounts of asparagus.
Nutritional Information (Per Serving)
Calories: 73
Protein: 3 g
Fat: 3 g
Carbohydrates: 5 g
Exchanges: 1 Vegetable; 1 Fat
Source: The Diabetic Newsletter
Spanish Tomato-Artichoke Soup with Peas
Ingredients:
2 quarts vegetable stock
15 plum tomatoes, roughly chopped
1 large onion, roughly chopped
6 cloves garlic, minced
4 pinches saffron threads
1 dash cumin
2 teaspoons salt
2 teaspoons pepper
1 medium leek, washed and cut into thin rings
2 (12-ounce) jars artichokes, chopped
1 (16-ounce) bag frozen peas, thawed
1 red bell pepper, very finely chopped
½ cup sherry wine
2 tablespoons extra virgin olive oil
Preparation:
In a large pot, combine all ingredients except the leeks, artichokes, peas, red pepper, sherry, and extra virgin olive oil, and simmer for 20 minutes on medium heat.
Let cool slightly and then puree with an immersion blender or regular blender.
Return the puree to the heat, add the remaining ingredients, and simmer for an additional 5 to 7 minutes.
Garnish with a fresh splash of sherry and the extra virgin olive oil.
Serves: 6 to 10 as an appetizer or 4 to 6 servings as an entrée
AN article I found about a woman's journey to veganism -type 1 diabetis
THE JOURNEY
Adrian Kiger is a writer who grew up in Morgantown, West Virginia. She’s had type 1 diabetes since she was eleven. After years of struggling with weight issues and blood sugar levels, she found a diet that works for her – vegan. Adrian, who has written a children’s book “Veronica, the Vegetarian Diabetic,” talked to ASweetLife about her path to veganism and how it’s helped her improve her health.
You’ve been a type 1 diabetic for 25 years. Did you (or your parents) change your diet when you were diagnosed?
My mom had always been a gourmet cook and paid a lot of attention to the quality of food in our house, even I before my diabetes came along. We, my dad and two younger brothers, ate only whole wheat bread, wholesome foods, and a big salad that accompanied supper, which we ate together as a family almost every night. Absolutely no sugary cereals or sodas were around. My mom prepared most things from scratch and always had a garden.
When I came home from the hospital after being diagnosed, there was Crystal Light drink mix in the house. It was new on the market at the time. There were a lot of sugar-free products too. Other than that, there wasn’t much of a need for a big, dramatic change. My mom also began making some sugar-free desserts. The biggest change was the fact that suddenly someone in the house had diabetes, and the intensity around food was heightened.
What led you to become a vegan? Were you a vegetarian first?
I was not a vegetarian first. Although I have never eaten a lot of meat, I did love a good cheeseburger and a tasty piece of salmon. But I never really liked the smell of cooked meat, so I rarely made it for myself at home.
My best friend from childhood was raised completely vegetarian, so I was exposed at a young age to the concept of vegetarianism. A few years ago, I started dating a strict vegan who had been committed to his lifestyle for 20 years when I met him. I was intrigued by his dedication to it. I was also open to trying something new at the time. I knew that my health had been in a holding-pattern: I was managing, but not thriving with diabetes.
Was the transition to veganism difficult?
You have to be ready to make a change, it cannot be forced on you if you are to succeed with a rather drastic lifestyle adjustment. I was confident that trying veganism would help me focus in on a very specific way of eating which would serve me and my diabetes. I also knew that the numerous chunks of cheese in my fridge weren’t doing my waistline any favors and that cheese and crackers were a convenient comfort food for me. Beyond that, I could do without eggs, and was already drinking soy milk (I’ve since switched to unsweetened almond milk, which has a minimal impact on my sugar levels.)
How did you transition? Did you give up everything at once, or little by little?
The initial experiment proved very positive: First, it was so helpful to have support from my boyfriend who was schooled in veganism and had a lot of recipes and products to share. We made many meals together, and this helped my transition a lot. I went cold turkey, or cold “tofurkey,” I should say, and felt really great. I lost weight, and I felt lighter in general. I paid more attention to why I ate what I ate, and what foods were giving to my body or taking away from it in terms of energy, apart from what effect a food would have on my sugar level. Second, it has always been true that you wake up every day with yourself, and what you put into your mouth is totally up to you. When the first buzz of something new, a relationship, a new exercise routine, wears off, how committed are you? Going vegan meant the simplification of food choices. I didn’t feel so overwhelmed at grocery stores, because I knew what sections to totally avoid. You really hone in on the healthiest stuff as a vegan shopper: fruits & veggies, beans & grains, nuts & seeds. These foods give your body so many nutrients.
What are your protein sources?
There are so many sources of protein, you just have to educate yourself about where and in what foods they may be hiding. The protein myth has people convinced that they need much more protein than they really do.
I started to love tofu, tempeh, and beans, which are all full of protein. Tofu can be so delicious when you bake it in some soy sauce and garlic and use that in wraps with raw veggies, or on top of rice, or quinoa. I was never that attached to meat, and the textures of tofu or tempeh were not that weird for me.
What about vitamin B12?
Vitamin B12 I mainly get from supplements. I make a smoothie in the morning with one banana, ½ cup of blueberries, water, and a scoop of natural protein/spirulina powder that gives me 50% of my daily protein, and 110% of my B12. This gets me through the morning. It’s important to get all of your vitamins, and when you eat a vegan diet you stand a better chance of getting those vitamins from the natural (grown in the ground) food that you’re eating in more abundance. But you have to be disciplined about eating those foods, which means being committed to preparing them as well.
Has your hemoglobin A1c improved since you became a vegan?
Yes. I used to swagger above a 7, sometimes almost at 8, and now it stays put at 7 or below. This also has to do with steering clear of carbohydrates that cause spikes, and eating the more natural ones.
I also think that a hemoglobin A1c reading is not the holy grail of your overall sugar control, it is an average. I used to eat a lot more food that was not as healthy as what I eat now, and my A1c would still show up normal, because it was an average of highs and a lot of lows.
Has your vegan diet influenced your weight? Is weight something you’ve struggled with?
I struggled with eating issues even before I was diagnosed. I was always drawn to the sweet, packaged foods that I saw in the homes of my friends, simply because they were “taboo.” Having diabetes made those treats look even more appetizing, and as a result I would just inject myself with more insulin to cover any indulgences. I gained 20 pounds almost immediately after going to boarding school at age 14. I had already been living with diabetes for 3 years, and I think having a close family at home had helped keep me in line. On my own and with tons of fairly unhealthy food to choose from in the school cafeteria, it was a huge challenge for me to make the right choices for myself. I eventually grew out of wanting to eat everything that I saw, which had been big part of my teenage rebellion, no doubt. My weight has been up and down over the course of the past 25 years, now it is stable.
Does your endocrinologist approve of your diet?
I began a great relationship with a homeopath/naturopath in my area. I am on a quest to know more! Because of Western medicine, I am alive and live a relatively normal life, but because of Eastern medicine I can pinpoint exactly what my body needs in terms of vitamins, minerals, and supplements, and that is very individual. I was tired of visiting doctors and not feeling educated by them, like my questions were intrusive or they saw me as a patient who was obsessing about the details, when in fact the doctors were all about the numbers. Diabetes is more than a numbers game. It’s about thinking – how can I give my body more of what it’s lacking? What is it lacking other than insulin that is in turn affecting how my body is processing the sugar and insulin shots?
How did your family respond to your vegan diet?
My family was suspect of my becoming vegan from the get-go. I think it was a mix of “is it all about this new boy with the strange diet?” accompanied by their own issues with what they are comfortable eating. Nobody likes their comfort levels called into question. There is a common belief that eating meat is good for you, what nature intended, and that caused a stir. My new eating habits were a foreign country. My family joked about things that were “organic,” and “vegetarian,” or “vegan.” But the more my family saw that my choices were helping me to be healthy, the more accepting they became. I just stayed true to myself and to my desire to keep learning about how food can help diabetes. I also chose to not enforce any of my new found views onto people unless they were sincerely interested in hearing about them.
Being a diabetic means putting a lot of thought into the food you eat, as does being a vegan – the combination of the two seems a little overwhelming. Do you ever feel that way?
I felt from the very beginning that living with diabetes and being vegan is a sort-of double whammy. Diabetes is hard enough. I didn’t think of it so much as denying myself, because you can make any dish vegan, but those dishes are not often easily accessible, you have to make them yourself. This means more work, more thought in your preparation. However, as diabetics, we already have to plan ahead, so planning to eat vegan food just becomes part of that. But when you’re tired and hungry, or you’re at a work event and the carrot sticks aren’t enough for you, and what’s in the salad dressing is a mystery…well then, I break down and eat something with dairy in it.
Because of this, I don’t advertise that I am a “vegan,” because I am not a strict vegan. I accept that there will always be that moment that I fall off of the wagon, so to speak. My priority is balancing my blood sugar with living and enjoying my life to the fullest. I roll with how my body feels, give it what it needs. And I recognize that what it need and wants are two different things entirely.
What would you say to diabetics who are considering a vegan diet? Should they become vegetarians first and ease their way into veganism? Or is it better to just jump in?
Although veganism is an extremely healthful way of living that helps me to maintain stable blood sugar (not a small thing), as diabetics it is important that we do not feel denied. If you are considering veganism, you could try it for one week. While you’re at it, read John Robbins’s “Diet For a New America.” It is an illuminating book that made me look at food from a totally new perspective. Make your experiment fun: mix it up, research the new things you’ll cook in that week, print recipes from the internet, go to a restaurant that you love and see what vegan options there are, what side dishes you could combine, etc. And of course, be sure to check your blood sugar regularly to make sure the change in diet is working for you. And check with your doctor before you make changes if you are concerned about your insulin regimen or other medications you take. You can write down what challenges you each day. Do you feel energized? More hassled? More creative when you cook? How were your sugars, any changes? Go from there… if homemade vegan pizza left you wishing for the mozzarella, no biggie. Don’t judge yourself. If you can’t abstain from dairy completely, then at least you will grow an appreciation for veggies and more whole foods which are really good for you.
What is your favorite vegan cookbook?
Great vegan cookbooks are out there, and they inspired me. The one that really got me cooking was Isa Chandra Moskowicz’s “Vegan with a Vengance.” She brings a certain “hip” to being vegan, she makes it a quasi-rebellious and a fun lifestyle choice. Her dishes are delicious, diverse, and satisfying. I learned that almost any dish can be made vegan. Vegan pancakes exist, so does vegan lasagna, and they are scrumptious. No feeling denied and no guilt to boot!
Adrian Kiger earned her undergraduate degree at the College of Charleston in Charleston, SC and attended the Master’s Program in Accessories Design at the Instituto Marangoni in Milan, Italy. She has spent many years teaching Italian language at West Virginia University. She currently works as realtor and assists in an upholstery design shop.
Related Posts
* Stabilize Your Blood Sugar, Really?
* Spanish Tomato-Artichoke Soup with Peas
* Race Day Reflections: Sprint Triathlons Are Good for Me
* It’s Almost Tri Time
* Lindsey’s Guide to Surviving College With The Big D: Part 3
THE SWEET POTATO QUESTION
Sweet potatoes are considered starchy vegetables. According to the Mayo Clinic, 4 ounces or ½ of a sweet potato is approximately one starchy vegetable on the exchange list. Sweet potatoes are definitely okay to include in your diet.
Reasons to Eat Sweet Potatoes:
* Fat free, which will make following a low fat diet easier
* Great source of fiber, which will help keep you fully satisfied and may also help lower your blood cholesterol
* Great source of potassium, and vitamin B6, which helps with improvement of energy metabolism to improving cognitive performance
* Great source of beta carotene, which is a precursor to vitamin A and helps the immune system’s response to sickness and disease
GREAT SOURCE OF VITAMIN C!
Sweet potatoes are definitely my favorite complex carbohydrate. You can include them as your pre-workout snack, a side dish to your favorite protein and veggies, or as a dessert. Desserts tend to be the hardest thing for me to avoid when I start a low-fat diet. I have found that trading in cheesecake for sweet potatoes is a great way to satisfy my sweet tooth with much fewer calories.
A slice of cheesecake can be filled with 500-600 calories and up to 40 grams of fat. One half of a sweet potato is filled with approximately 125 calories and is non-fat. A great dessert idea for sweet potatoes is to peel them, dice them up, throw them in a Ziploc steamer bag or boil them, and then mash them up. Add a few sprinkles of cinnamon, because it will help stabilize your blood sugar levels. Mix in 1-2 tablespoons of crushed walnuts or pecans, because they are filled with just enough healthy fats. Top it off with one tablespoon of Fat-Free or Sugar-Free Cool Whip, because it’s a delicious topping. Voila, you have a guilt-free delicious sweet dessert that fills you up and helps you lose weight!
Reasons to Eat Sweet Potatoes:
* Fat free, which will make following a low fat diet easier
* Great source of fiber, which will help keep you fully satisfied and may also help lower your blood cholesterol
* Great source of potassium, and vitamin B6, which helps with improvement of energy metabolism to improving cognitive performance
* Great source of beta carotene, which is a precursor to vitamin A and helps the immune system’s response to sickness and disease
GREAT SOURCE OF VITAMIN C!
Sweet potatoes are definitely my favorite complex carbohydrate. You can include them as your pre-workout snack, a side dish to your favorite protein and veggies, or as a dessert. Desserts tend to be the hardest thing for me to avoid when I start a low-fat diet. I have found that trading in cheesecake for sweet potatoes is a great way to satisfy my sweet tooth with much fewer calories.
A slice of cheesecake can be filled with 500-600 calories and up to 40 grams of fat. One half of a sweet potato is filled with approximately 125 calories and is non-fat. A great dessert idea for sweet potatoes is to peel them, dice them up, throw them in a Ziploc steamer bag or boil them, and then mash them up. Add a few sprinkles of cinnamon, because it will help stabilize your blood sugar levels. Mix in 1-2 tablespoons of crushed walnuts or pecans, because they are filled with just enough healthy fats. Top it off with one tablespoon of Fat-Free or Sugar-Free Cool Whip, because it’s a delicious topping. Voila, you have a guilt-free delicious sweet dessert that fills you up and helps you lose weight!
SO I THOUGHT YOR BLOG IS ABOUT PCOS !
My blog is my journey through healing myself with PCOS ,which is the outcome of the primary source 'Insulin deficiency "
This basically means if you are insulin deficient your body does not turn sugar into energy but instead stores it as FAT ! IN simple terms.
I started this site because I was sick ending up with ads to sell me something when I was searching for help with fertility and PCOS .Even blog that looked like they were created by a regular person ended up being a sale of something at the end :(
Well I have been in the past on many diets that I was advised ,but none has had a greater impact on me or my health as the diabetic vegan lifestyle! Sadly enough we can not all have our cake and eat it too. I see it as I can not have health and fertility with out giving up my sweet tooth .And yes I have given up coffee and sweeteners as well. I drink herbal and fruit teas ( no sugar ) and plain simple water .AND DOES IT WORK !!!! HELL YES I have lost a substantial amount of weight without even trying .By lowering my carbs (sugar) I find I also am not hungry as much and I do not have cravings .I find many times when I think I am hungry I am really just thirsty , so a glass of water really hits the spot .I am on daily vitamins and make sure I get a balance diet .
Overview
Diabetes is a disease which affects millions of Americans. It reduces a person's ability to move sugar from the bloodstream into the cells of the body, and can cause high blood sugar. According to the Physician's Committee for Responsible Medicine, diabetes can damage the kidneys when not properly managed. Some diabetics take medications every day, while others control their blood sugar levels through diet alone. One diet used to treat diabetes is a vegan diet, which allows for no meat, eggs, dairy or animal products.
Fat Intake
Fat intake is an important aspect of any diabetic diet, since it can either improve or worsen health, depending on the type of fat and amount consumed. The U.S. Department of Health and Human Services states that adults should consume between 20 to 35 percent of their calories from dietary fats, limiting saturated fat intake to a maximum of 10 percent of calories daily. The vegan diet is naturally low in total fat and completely free of saturated fat, since saturated fat only comes from animal products. Healthy choices of fats on the vegan diet for diabetes include nuts and oils, including extra virgin olive oil.
Protein Intake
Protein intake is the major concern for both diabetics and vegans. This is because protein helps to stabilize blood sugar levels, yet is can be difficult for vegans to attain through diet alone. The U.S. Department of Health and Human Services recommends getting 10 to 35 percent of calories from protein every day, whether a person is diabetic or not. Eating too little protein can cause diabetics to become weak and dizzy, while eating too much protein can be taxing on the kidneys.
Protein Sources
Dr. Andrew Nicholson, from the Physician's Committee for Responsible Medicine, states that a vegan diet can allow for plenty of protein when planned out well. High-protein vegan foods include peanut butter, beans, lentils, tofu and soybeans. Seitan, also called wheat gluten, is the protein-rich portion of the wheat kernel, and is meaty and chewy, excellent for stir-fry meals.
Benefits of Vegan Diet
Despite the possible challenges in getting enough protein, a vegan diet has actually been shown to be helpful for diabetics. The Physician's Committee for Responsible Medicine states that since vegan diets are low in fat, high in fiber and free of cholesterol, they can help to reduce blood pressure and control blood sugar levels. Vegan diets can also be helpful in getting diabetics who are overweight to lose weight, states the Physician's Committee for Responsible Medicine.
This basically means if you are insulin deficient your body does not turn sugar into energy but instead stores it as FAT ! IN simple terms.
I started this site because I was sick ending up with ads to sell me something when I was searching for help with fertility and PCOS .Even blog that looked like they were created by a regular person ended up being a sale of something at the end :(
Well I have been in the past on many diets that I was advised ,but none has had a greater impact on me or my health as the diabetic vegan lifestyle! Sadly enough we can not all have our cake and eat it too. I see it as I can not have health and fertility with out giving up my sweet tooth .And yes I have given up coffee and sweeteners as well. I drink herbal and fruit teas ( no sugar ) and plain simple water .AND DOES IT WORK !!!! HELL YES I have lost a substantial amount of weight without even trying .By lowering my carbs (sugar) I find I also am not hungry as much and I do not have cravings .I find many times when I think I am hungry I am really just thirsty , so a glass of water really hits the spot .I am on daily vitamins and make sure I get a balance diet .
Overview
Diabetes is a disease which affects millions of Americans. It reduces a person's ability to move sugar from the bloodstream into the cells of the body, and can cause high blood sugar. According to the Physician's Committee for Responsible Medicine, diabetes can damage the kidneys when not properly managed. Some diabetics take medications every day, while others control their blood sugar levels through diet alone. One diet used to treat diabetes is a vegan diet, which allows for no meat, eggs, dairy or animal products.
Fat Intake
Fat intake is an important aspect of any diabetic diet, since it can either improve or worsen health, depending on the type of fat and amount consumed. The U.S. Department of Health and Human Services states that adults should consume between 20 to 35 percent of their calories from dietary fats, limiting saturated fat intake to a maximum of 10 percent of calories daily. The vegan diet is naturally low in total fat and completely free of saturated fat, since saturated fat only comes from animal products. Healthy choices of fats on the vegan diet for diabetes include nuts and oils, including extra virgin olive oil.
Protein Intake
Protein intake is the major concern for both diabetics and vegans. This is because protein helps to stabilize blood sugar levels, yet is can be difficult for vegans to attain through diet alone. The U.S. Department of Health and Human Services recommends getting 10 to 35 percent of calories from protein every day, whether a person is diabetic or not. Eating too little protein can cause diabetics to become weak and dizzy, while eating too much protein can be taxing on the kidneys.
Protein Sources
Dr. Andrew Nicholson, from the Physician's Committee for Responsible Medicine, states that a vegan diet can allow for plenty of protein when planned out well. High-protein vegan foods include peanut butter, beans, lentils, tofu and soybeans. Seitan, also called wheat gluten, is the protein-rich portion of the wheat kernel, and is meaty and chewy, excellent for stir-fry meals.
Benefits of Vegan Diet
Despite the possible challenges in getting enough protein, a vegan diet has actually been shown to be helpful for diabetics. The Physician's Committee for Responsible Medicine states that since vegan diets are low in fat, high in fiber and free of cholesterol, they can help to reduce blood pressure and control blood sugar levels. Vegan diets can also be helpful in getting diabetics who are overweight to lose weight, states the Physician's Committee for Responsible Medicine.
dips
Carrot Sauce
Ingredients
2 roughly chopped carrots
2 tbsp whole wheat flour
1 tbsp margarine
275ml (1/2 pint) vegetable stock or soya milk
Salt, pepper, herbs (e.g. Dill)
Instructions
1) Boil carrots until soft, then drain and purée.
2) Melt margarine over low heat and stir in the flour. Let the flour cook gently for one or two minutes.
3) Stir in the carrot purée and add the stock or soya milk a bit at a time.
4) Season and heat until the sauce has thickened.
Hummus/Houmous
Ingredients
1 tin chickpeas (or dried ones, soaked, cooked and cooled)
2-3 tbsp tahini (sesame paste)
1 clove garlic, crushed
A dash of lemon juice
Salt and pepper
Instructions
1) Drain chickpeas but reserve the liquid.
2) Purée all ingredients in a blender.
3) Add liquid from tin or water until you have the required consistency
Guacamole
Ingredients
1 ripe avocado
1-2 tsp lime juice
Salt and pepper
Instructions
1) Cut avocado in half lengthways. Twist the halves apart if they are both stuck to the stone. Remove the stone by hitting with a sharp knife - the stone should be stuck to the knife. Peel the halves and mash them in a bowl with a fork.
2) Add lime juice to the avocado immediately so that it doesn't oxidise and go brown. Season with salt and lots of pepper.
Ingredients
2 roughly chopped carrots
2 tbsp whole wheat flour
1 tbsp margarine
275ml (1/2 pint) vegetable stock or soya milk
Salt, pepper, herbs (e.g. Dill)
Instructions
1) Boil carrots until soft, then drain and purée.
2) Melt margarine over low heat and stir in the flour. Let the flour cook gently for one or two minutes.
3) Stir in the carrot purée and add the stock or soya milk a bit at a time.
4) Season and heat until the sauce has thickened.
Hummus/Houmous
Ingredients
1 tin chickpeas (or dried ones, soaked, cooked and cooled)
2-3 tbsp tahini (sesame paste)
1 clove garlic, crushed
A dash of lemon juice
Salt and pepper
Instructions
1) Drain chickpeas but reserve the liquid.
2) Purée all ingredients in a blender.
3) Add liquid from tin or water until you have the required consistency
Guacamole
Ingredients
1 ripe avocado
1-2 tsp lime juice
Salt and pepper
Instructions
1) Cut avocado in half lengthways. Twist the halves apart if they are both stuck to the stone. Remove the stone by hitting with a sharp knife - the stone should be stuck to the knife. Peel the halves and mash them in a bowl with a fork.
2) Add lime juice to the avocado immediately so that it doesn't oxidise and go brown. Season with salt and lots of pepper.
Falafel
Ingredients
A few handfuls of dried chickpeas, soaked overnight
2 tbsp tahini
2 cloves garlic, crushed
1tsp baking powder
Handful of chopped parsley or coriander (good to freeze, then just crumble with hands)
Small dash of lemon juice
Salt and Pepper
Instructions
1)Drain the chickpeas and put them in a blender. Blend until coarsely chopped.
2)Add all other ingredients and blend again.
3)Form mixture into small oval shapes with teaspoons and fry in hot oil. Drain on kitchen paper.
If they fall apart when you cook them then the oil probably isn't hot enough. Also, don't use tinned or cooked chickpeas or you get the same problem
A few handfuls of dried chickpeas, soaked overnight
2 tbsp tahini
2 cloves garlic, crushed
1tsp baking powder
Handful of chopped parsley or coriander (good to freeze, then just crumble with hands)
Small dash of lemon juice
Salt and Pepper
Instructions
1)Drain the chickpeas and put them in a blender. Blend until coarsely chopped.
2)Add all other ingredients and blend again.
3)Form mixture into small oval shapes with teaspoons and fry in hot oil. Drain on kitchen paper.
If they fall apart when you cook them then the oil probably isn't hot enough. Also, don't use tinned or cooked chickpeas or you get the same problem
Marinated Tofu
Ingredients
1 block tofu
Dark soy sauce
About 5 cloves of garlic - crushed or finely chopped
Grated ginger root (about 2 teaspoons)
Instructions
1) Drain tofu and cut into slices.
2) Put in a bowl with ginger, crushed garlic and enough soy sauce to coat.
3) Stir well and leave in the fridge for at least 2 hours.
4) Stir fry on all sides until crispy.
Marinated Tofu like the restaurant
Ingredients
1 block tofu
Dark soy sauce
About 5 cloves of garlic - crushed or finely chopped
Grated ginger root (about 2 teaspoons)
Instructions
1) Drain tofu and cut into slices.
2) Put in a bowl with ginger, crushed garlic and enough soy sauce to coat.
3) Stir well and leave in the fridge for at least 2 hours.
4) Stir fry on all sides until crispy.
Web Page with detailed instructions
1 block tofu
Dark soy sauce
About 5 cloves of garlic - crushed or finely chopped
Grated ginger root (about 2 teaspoons)
Instructions
1) Drain tofu and cut into slices.
2) Put in a bowl with ginger, crushed garlic and enough soy sauce to coat.
3) Stir well and leave in the fridge for at least 2 hours.
4) Stir fry on all sides until crispy.
Web Page with detailed instructions
Bean Burgers
Ingredients
1 onion
1 carrot
100g (4 oz) breadcrumbs
1 tin of kidney beans
1 tin of cannellini beans
1 tsp chilli powder or 2 chopped chillies
Salt and pepper
Mixed herbs
2 tbsp flour
Vegetable oil for frying
Instructions
1) Put 50g (2 oz) (half) of the breadcrumbs in a large mixing bowl.
2) Finely chop the onion and grate the carrot.
3) Fry the onion gently in a tbsp of oil until softened. Add the grated carrot and fry for another 2 or 3 minutes, then add the onions and carrot to the breadcrumbs in the mixing bowl.
3) Rinse the kidney and cannellini beans thoroughly and drain. Mash them roughly with a fork and stir into the carrot mixture with the chillies, salt and pepper.
4) Put the remaining 50g (2 oz) of breadcrumbs in a shallow bowl with the flour, herbs, salt and pepper.
5) Shape the bean mixture into 6 burgers. Thoroughly coat each burger in the flour and breadcrumb mixture.
6) Heat 3tbs oil in a frying pan, and carefully add 3 burgers. Fry each side for about 5 minutes until golden brown. Repeat with the other 3 burgers.
Diabetic Blueberry Muffins -No sugar and low fat!
Ingredients
100g (4 oz) wholemeal self raising flour
75g (3 oz) rolled oats
1/2 tsp ground cinnamon
2tsp baking powder
170ml (6 fl oz) soya milk
Egg replacer equivalent to 1 egg (or 1 heaped tbsp soya flour)
2tbsp vegetable oil
140g (5 oz) blueberries (or other fresh fruit)
Instructions
1) Mix wholemeal flour, oats, cinnamon and baking powder together in a bowl.
2) Whisk the soya milk, egg replacer and oil. Stir into the dry ingredients until just blended.
3) Add the fruit, and bake in non-stick muffin tins/tin lined with muffin cases at 200ºC/400ºF for 20 minutes or until lightly browned.
Oven Temperature: 200ºC/400ºF/Gas 6
Cooking Time: 20 minutes
Quantity: Makes 12 muffins
100g (4 oz) wholemeal self raising flour
75g (3 oz) rolled oats
1/2 tsp ground cinnamon
2tsp baking powder
170ml (6 fl oz) soya milk
Egg replacer equivalent to 1 egg (or 1 heaped tbsp soya flour)
2tbsp vegetable oil
140g (5 oz) blueberries (or other fresh fruit)
Instructions
1) Mix wholemeal flour, oats, cinnamon and baking powder together in a bowl.
2) Whisk the soya milk, egg replacer and oil. Stir into the dry ingredients until just blended.
3) Add the fruit, and bake in non-stick muffin tins/tin lined with muffin cases at 200ºC/400ºF for 20 minutes or until lightly browned.
Oven Temperature: 200ºC/400ºF/Gas 6
Cooking Time: 20 minutes
Quantity: Makes 12 muffins
Friday, January 7, 2011
Budhist RESTAURANT IN RICHMOND HILL !
A place I think I will take my sister in law .Mary to .
Joe Yee Vegetarian Cuisine
9688 Leslie St
Unit 17-18
Richmond Hill,Ontario
Joe Yee Vegetarian Cuisine
9688 Leslie St
Unit 17-18
Richmond Hill,Ontario
A PLACE FOR VEGAN PIZZA!!!!
VEGAN PIZZAS
pizzaiolo
new locations
588 Danforth Avenue,Toronto
104 YONGE street
865 York Mills
100 Adelaide Dr
Etobicoke
2425 Bloor St. West
Phone:
416-767-8910
Hours:
Monday to Saturday:
10am - 10pm
Sunday:
3pm - 10pm
2221 Yonge Street (yonge and eglington )]
the BEaches
66 Kingston Road
Phone:
416-698-0700
Hours:
7 days a week:
4pm-10pm
GROCERY STORE SPOTS
http://www.thelowcarbgrocery.com/index.php
THe LOW CARB GROCERY STORE
The Big Carrot Natural Food Market
348 Danforth Ave
Toronto, ON M4K 1N8
Carrot Commons is a collection of shops all with enviro-conscious, health conscious
THe LOW CARB GROCERY STORE
The Big Carrot Natural Food Market
348 Danforth Ave
Toronto, ON M4K 1N8
Carrot Commons is a collection of shops all with enviro-conscious, health conscious
Sadie's Diner & Juice Bar-the pictures look yummy LOL
Sadie's Diner & Juice Bar
504 Adelaide St W
Toronto, ON M5V 1T5
Hours:
Mon-Tue 7:30 am - 5 pm
Wed-Fri 7:30 am - 10 pm
Sat 9 am - 10 pm
Sun 9 am - 4 pm
504 Adelaide St W
Toronto, ON M5V 1T5
Hours:
Mon-Tue 7:30 am - 5 pm
Wed-Fri 7:30 am - 10 pm
Sat 9 am - 10 pm
Sun 9 am - 4 pm
Stores I have to check out -with reviews
PANACEA ECO SHOP
Panacea is awesome. If you're vegan, it's the perfect place to shop: you never have to read ingredient lists, everything is vegan!
Monday - CLOSED
Tuesday - Saturday 10am to 7pm
Sunday 11am to 6pm
KENSINGTON MARKET AREA
Essence of Life Organics
50 Kensington Ave
Toronto, ON M5T
Neighbourhood: Kensington Market
(416) 506-0345
www.essenceoflifeorganics.com
So maybe the aisles are a little too narrow and you'll take the long way around to the bulk section just to avoid saying "excuse me" four times in 10 seconds. So maybe you want to skip some of the produce and buy elsewhere. I don't even care, okay?!?!?!?! This place is the jam
Panacea is awesome. If you're vegan, it's the perfect place to shop: you never have to read ingredient lists, everything is vegan!
Monday - CLOSED
Tuesday - Saturday 10am to 7pm
Sunday 11am to 6pm
KENSINGTON MARKET AREA
Essence of Life Organics
50 Kensington Ave
Toronto, ON M5T
Neighbourhood: Kensington Market
(416) 506-0345
www.essenceoflifeorganics.com
So maybe the aisles are a little too narrow and you'll take the long way around to the bulk section just to avoid saying "excuse me" four times in 10 seconds. So maybe you want to skip some of the produce and buy elsewhere. I don't even care, okay?!?!?!?! This place is the jam
vegan shanggai noodles
Vegan Shanghai Noodles
Since I do not cook with sugar and try to eliminate it .I will delete it from the recipe and use none .
Shanghai noodles- will substitute it with spelt noodles due PLEASE NOTE SPELT IS NOT ALLOWED IN A GLUTEN FREE DIET
2 tbsp (30 mL) each: soy sauce, hoisin sauce
1 tbsp (15 mL) vegetarian “oyster” sauce
1 tsp (5 mL) each: rice vinegar, granulated sugar) ELIMINATE
1/2 cup (125 mL) water
1 tbsp (15 mL) vegetable oil
2 tsp (10 mL) minced ginger
1 small carrot, peeled, thinly sliced
4 white mushrooms, sliced
1/2 small zucchini, thinly sliced
1/2 red bell pepper, cut into thin strips
1 stalk celery, peeled, cut into thin strips
4 oz (110 g) tofu “ham” or firm tofu, cut into thin strips
14 oz (400 g) pre-cooked Shanghai noodles, rinsed and separated under hot water
SUBSTITUTE SPELT NOODLES
Sea salt to taste
1 cup (250 mL) bean sprouts
1 tsp each: sesame oil, toasted sesame seeds
In small bowl, whisk together soy sauce, hoisin sauce, vegetarian oyster sauce, vinegar, sugar and water.
In wok or large fry pan, heat oil over high. Add ginger. Stir-fry 20 seconds. Add carrots and mushrooms. Stir-fry 2 minutes. Add zucchini, pepper, celery and tofu “ham” or tofu. Stir-fry until slightly softened, 2 minutes. Reduce heat to medium. Add noodles and soy sauce mixture. Stir-fry until noodles are soft and sauce is syrupy, 1 to 2 minutes. Remove from heat. Season with salt to taste. Stir in bean sprouts.
Transfer to serving platter. Drizzle with sesame oil, sprinkle with sesame seeds.
Makes 2 to 3 servings.
Star-tested by Eric Vellend.
eric.vellend@gmail.com
Explore Five Benefits Spelt Can Have to Your Health:
Spelt can help you with Migraine Headaches, lower your risk of Type II Diabetes, Cardiovascular Disease, and help women avoid Gallstones and Breast Cancer.
How does it help? Spelt has the right combination of nutrients: Riboflavin (Vitamin B2), Manganse, Niacin, Thiamin, and Copper.
MIGRANE HEADACHES: Eating foods with Riboflavin (spelt is one of those foods) has been shown to reduce the frequency of migraine attacks. Eating as little as two ounces of bread or other baked good made with whole grain spelt will provide 76.5% of your daily value (DV) for Riboflavin.
ATHERSCLEROSIS & CARDIOVASCULAR DISEASE: Atherosclerosis is the hardening of your arteries caused by high levels of bad cholesterol which also contributes to cardiovascular disease. Niacin can reduce your total cholesterol levels. Eating spelt can increase your Niacin intake. Niacin can also help reduce formation of blood clots. Eating two ounces of spelt can supply 24% of your daily value (DV) for Niacin. Also, the fiber found in spelt can reduce your total and your LDL cholesterol levels. Eating whole grains, not refined grains, such as spelt at least 6 times each week is a great idea for postmenopausal women with high cholesterol, high blood pressure or other sings of cardiovascular disease. Eating spelt showed signs of slowed progression of atherosclerosis. So, spelt didn’t cure it, but it was a natural way to certainly help the situation!
TYPE II DIABETES: Spelt and other whole grains are a rich source of magnesium. Magnesium has been shown to lower your risk of type II Diabetes. 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 spelt and dairy by enjoying a glass of low-fat milk with a sandwich made with spelt bread.
NOTE: 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).
GALLSTONES: A study published in the American Journal of Gastroenterology shows that eating foods high in insoluble fiber, such as spelt, can help women avoid gallstones. How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds how quickly food moves through the intestines, but reduces the secretion of bile acids, which in excessive amounts contribute to gallstone formation. The insoluble fiber also increases insulin sensitivity and lowers triglycerides (blood fats).
BREAST CANCER: Fiber supplied by whole grains offered the most protection from breast cancer. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).
Since I do not cook with sugar and try to eliminate it .I will delete it from the recipe and use none .
Shanghai noodles- will substitute it with spelt noodles due PLEASE NOTE SPELT IS NOT ALLOWED IN A GLUTEN FREE DIET
2 tbsp (30 mL) each: soy sauce, hoisin sauce
1 tbsp (15 mL) vegetarian “oyster” sauce
1 tsp (5 mL) each: rice vinegar, granulated sugar) ELIMINATE
1/2 cup (125 mL) water
1 tbsp (15 mL) vegetable oil
2 tsp (10 mL) minced ginger
1 small carrot, peeled, thinly sliced
4 white mushrooms, sliced
1/2 small zucchini, thinly sliced
1/2 red bell pepper, cut into thin strips
1 stalk celery, peeled, cut into thin strips
4 oz (110 g) tofu “ham” or firm tofu, cut into thin strips
14 oz (400 g) pre-cooked Shanghai noodles, rinsed and separated under hot water
SUBSTITUTE SPELT NOODLES
Sea salt to taste
1 cup (250 mL) bean sprouts
1 tsp each: sesame oil, toasted sesame seeds
In small bowl, whisk together soy sauce, hoisin sauce, vegetarian oyster sauce, vinegar, sugar and water.
In wok or large fry pan, heat oil over high. Add ginger. Stir-fry 20 seconds. Add carrots and mushrooms. Stir-fry 2 minutes. Add zucchini, pepper, celery and tofu “ham” or tofu. Stir-fry until slightly softened, 2 minutes. Reduce heat to medium. Add noodles and soy sauce mixture. Stir-fry until noodles are soft and sauce is syrupy, 1 to 2 minutes. Remove from heat. Season with salt to taste. Stir in bean sprouts.
Transfer to serving platter. Drizzle with sesame oil, sprinkle with sesame seeds.
Makes 2 to 3 servings.
Star-tested by Eric Vellend.
eric.vellend@gmail.com
Explore Five Benefits Spelt Can Have to Your Health:
Spelt can help you with Migraine Headaches, lower your risk of Type II Diabetes, Cardiovascular Disease, and help women avoid Gallstones and Breast Cancer.
How does it help? Spelt has the right combination of nutrients: Riboflavin (Vitamin B2), Manganse, Niacin, Thiamin, and Copper.
MIGRANE HEADACHES: Eating foods with Riboflavin (spelt is one of those foods) has been shown to reduce the frequency of migraine attacks. Eating as little as two ounces of bread or other baked good made with whole grain spelt will provide 76.5% of your daily value (DV) for Riboflavin.
ATHERSCLEROSIS & CARDIOVASCULAR DISEASE: Atherosclerosis is the hardening of your arteries caused by high levels of bad cholesterol which also contributes to cardiovascular disease. Niacin can reduce your total cholesterol levels. Eating spelt can increase your Niacin intake. Niacin can also help reduce formation of blood clots. Eating two ounces of spelt can supply 24% of your daily value (DV) for Niacin. Also, the fiber found in spelt can reduce your total and your LDL cholesterol levels. Eating whole grains, not refined grains, such as spelt at least 6 times each week is a great idea for postmenopausal women with high cholesterol, high blood pressure or other sings of cardiovascular disease. Eating spelt showed signs of slowed progression of atherosclerosis. So, spelt didn’t cure it, but it was a natural way to certainly help the situation!
TYPE II DIABETES: Spelt and other whole grains are a rich source of magnesium. Magnesium has been shown to lower your risk of type II Diabetes. 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 spelt and dairy by enjoying a glass of low-fat milk with a sandwich made with spelt bread.
NOTE: 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).
GALLSTONES: A study published in the American Journal of Gastroenterology shows that eating foods high in insoluble fiber, such as spelt, can help women avoid gallstones. How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds how quickly food moves through the intestines, but reduces the secretion of bile acids, which in excessive amounts contribute to gallstone formation. The insoluble fiber also increases insulin sensitivity and lowers triglycerides (blood fats).
BREAST CANCER: Fiber supplied by whole grains offered the most protection from breast cancer. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).
Vegetarian haven restaurant -worth trying out as well
Vegetarian Haven review
Quote by reviewer(s)
I took a big burly omnivore with me, and he loved everything we ordered, so I take that as a great sign.100% vegan with GF and WF options
17 Baldwin St
Toronto, ON M5T 1L1
Neighbourhood: Chinatown
(416) 621-3636
www.vegetarianhaven.com
Tue-Fri 12 pm - 10 pm
Sat-Sun 5 pm - 10 pm
Their Lunch menu
Lunch Menu
CHEF’S LUNCH SPECIAL 10.95
TWO COURSE LUNCH 13.95
Soup of the Day or Garden Salad& Chef’s Lunch Special
LIGHT LUNCH 10.95
Soup of the day, two seared dumplings,a tofu drumstick, garden salad
APPETIZERS
Soup of the Day 4.95
Miso Won Ton Soup 5.95
Tofu Drumsticks 6.49
Seared Dumplings 5.99
Avocado Cones 6.49
NOODLES. WRAPS. BREAD BOWL
Curry Pad Thai 8.99
Shanghai Noodles 8.99
Moroccan Pad Thai 9.99
Spicy Coconut Curry Seitan Bread Bowl 11.95
Avocado Wrap with Mixed Garden Salad 11.95
Moroccan Wrap with Mixed Garden Salad 11.95
SALADS
Avocado Salad 11.95
Kale Quinoa Salad 12.95
ENTRÉES
Miso Dumpling Souper Bowl 10.95
Spicy Eggplant Tofu w/purple rice 10.95
Mushroom Tofu w/purple rice in clay pot 11.95
Singapore Seitan w/purple rice 11.95
Sizzling Seitan w/purple rice 14.95
Buddha’s Delight w/purple rice 11.95
(wf) = wheat free
(wfo) = wheat free optionLocal and certified organic ingredients used whenever possible
To better savour the natural flair and flavour of our food, we cook them without onion or garlic
Kindly inform your server of any food allergies
Our selection of dishes are subject to alteration due to creative recipe changes Ingredient changes & food substitutions may be accommodated but are subject to availability and additional charges
17% gratuity will be added to parties of 6 or more
Our drinking water is purified using reverse osmosis filtration
prices subject to change without notice
BEST OF ALL THEy HAVE TAKE OUT !!!!! AS I AM THE ONLY VEGAN I KNOW :(:(
Takeout Menu
Chef’s Lunch Special 10.95
Two Course Lunch 13.95
Soup of the Day or Fresh Garden Salad& Chef’s Lunch Special
Light Lunch 10.95
Soup of the Day, two Seared Dumplings, a Tofu Drumstick & Fresh Garden Salad
APPETIZER
Soup of the day 4.95
Miso Won Ton Soup 5.95
Tofu Drumsticks (2) 6.49
Seared Dumplings (4) 5.99
Avocado Cones (2) 6.49
(WF) Fresh Garden Rolls (2) 6.99
“King Prawn” Tempura (5) 7.99
Crispy Oyster Mushrooms 6.99
(WF) Steamed Edamame Beans in Pods 5.00
NOODLES, WRAPS & BREAD BOLWS
(wfo) Curry Pad Thai 8.99
Shanghai Noodles 8.99
(wf) Singapore Pad Thai 9.99
(wf) Spicy Bali Stir-fried Rice Noodles 9.99
(wf) Spicy Moroccan Pad Thai 9.99
Avocado Wrap w/garden salad 11.95
Moroccan Wrap w/garden salad 11.95
Coconut Curry Seitan Bread Bowl 11.95
SALADS
(wf) Avocado Salad 11.95
(wf) Warm Mushroom & Chick Pea Salad 12.95
(wf) Kale Quinoa Salad 12.95
(wf) wheat free
(wfo) wheat free option
PURPLE RICE our blend of white, red, black, brown and wild rice cooked together yielding a light purple colored rice.
ENTRÉES
Chef’s Bistro Special 12.95
Two Course Dinner 15.95
Sizzling Seitan in Black Pepper Sauce w/Purple Rice 14.95
(wf) Sizzling Egglant Tempeh in Coconut Curry w/Purple Rice 13.95
Miso Dumpling Souper Bowl 10.95
Spicy Coconut Curry “Seafood“ Souper Bowl 14.95
(wfo) Mushroom Organic Tofu w/Purple Rice in Clay Pot 11.95
“Seafood” w/Purple Rice in Clay Pot 13.95
Singapore Seitan w/Purple Rice 11.95
Bird’s Nest w/Purple Rice 12.95
Buddha’s Delight w/Purple Rice 11.95
All seitans, sauces & dressings are made in-house
To better savour the natural flair and flavour of our food, we cook them without onion or garlic
DESERTS
CAKES
Chocolate Fudge 6
Spiced Carrot 6
Vanilla Cheese Cake 7
Apple Crumble 7
PIES 4
TOFU ICE CREAMS 4.5
Spelt Flour Cookies 2.5
Gluten Free Cookies 2.75
and many more ……..
Alaska Cookie Sandwich 8
Fried Banana w/coconut milk 8
Fried Apple Fritters w/maple syrup 8
Fresh Fruit Cup 6
Banana Splitw/ two scoops of ice creams 7
Red Bean Cake 4
ORGANIC FRESH JUICES
Carrot 4
Body Cleanser (carrot, beet, apole, ginger) 5
California Sunshine (carrot, apple, lemon) 5
FRUIT SMOOTHIES 6
Blueberry . Pineapple . Banana
Strawberry . Mango . Banana
Pineapple . Banana . Coconut Milk
Org. Orange Mango Spritzer 4
Org. Lemon Lime Spritzer 4
Org. Raspberry Lemonade Spritzer 4
All Natural Sparkling Fruit Juices 4 (s) 8 (L)
Outrageous Ginger Ale 4.5
Vanilla Cream Soda 4.5
Draft Rot Beer 4 .5
Ice Cream Float (add tofu ice cream to any drink) 2.5
Premium Loose Tea 2.75
Organic Fair-trade Coffee 2.75
Next time we drive downtown I am getting the hubby to stop while I run in for take out :)
Lunch experience ,I would luv to try with my friend
I am not sure if the crepe is vegan but I believe it is just vegetarian .Vegan egg substitute is made with tofu and I have only heard of it as scrambled eggs so I believe no matter the reviews I will have to pass on the crepes .
the soup and salad combo
Review did write "Most of the savory crepes are not vegan as written"
I though so !
The quinoa isn't the best, but everything else is pretty unparalleled.(won't try it then ..lol)
my question before I try the ice cream...would be if it was vegan or vegetarian
if it is vegetarian won't try it .Vegan ( milk substitute ,then it is a definite YES !:))
The restaurant was on the small side as they only had about 20 seats in total but it is really cute and looks like a tea/coffee shop.
vegan desert ! Yum - my mouth is watering because I don't normally eat deserts !
because of the sugar and dairy ...but I probably still can not try it because many vegans still eat sugar which I don't
another comment from a customer
. They've got homemade vegan ice cream (yum... chocolate almond!) served up with vegan crepe and fruits.If I cheat I'll make sure I took my glumetza for my sugar rush !!!!!!!!!!!!!!!!!LOL
the crepes are buckwheat !!!!! they come with mozzarella..SO I WOULD ASK FOR the mozzarella to be eliminated!!!!!!!!!!!!!!!!!!
238 Augusta Ave
Toronto, ON M5T 2L7
Neighbourhood: Kensington Market
(416) 364-6183
tuesday - sunday
11 am -6pm
Okay well , their is not too many places I can go and eat with my husband , or friends
but here is one that I have wanted to try .Hopefully my friend Judie , will join me .
When my aunt Valerie gets back from the Dominican ,who know maybe I will have a chance to take her before she heads back to Calgary and my other aunt to England
It has some interesting reviews
HIBISCUS EATERY
the soup and salad combo
Review did write "Most of the savory crepes are not vegan as written"
I though so !
The quinoa isn't the best, but everything else is pretty unparalleled.(won't try it then ..lol)
my question before I try the ice cream...would be if it was vegan or vegetarian
if it is vegetarian won't try it .Vegan ( milk substitute ,then it is a definite YES !:))
The restaurant was on the small side as they only had about 20 seats in total but it is really cute and looks like a tea/coffee shop.
vegan desert ! Yum - my mouth is watering because I don't normally eat deserts !
because of the sugar and dairy ...but I probably still can not try it because many vegans still eat sugar which I don't
another comment from a customer
. They've got homemade vegan ice cream (yum... chocolate almond!) served up with vegan crepe and fruits.If I cheat I'll make sure I took my glumetza for my sugar rush !!!!!!!!!!!!!!!!!LOL
the crepes are buckwheat !!!!! they come with mozzarella..SO I WOULD ASK FOR the mozzarella to be eliminated!!!!!!!!!!!!!!!!!!
238 Augusta Ave
Toronto, ON M5T 2L7
Neighbourhood: Kensington Market
(416) 364-6183
tuesday - sunday
11 am -6pm
Okay well , their is not too many places I can go and eat with my husband , or friends
but here is one that I have wanted to try .Hopefully my friend Judie , will join me .
When my aunt Valerie gets back from the Dominican ,who know maybe I will have a chance to take her before she heads back to Calgary and my other aunt to England
It has some interesting reviews
HIBISCUS EATERY
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