Four wonder foods that I am in LOVE with!

All:

 
I thought I’d share a few healthy helpful and delicious little tidbits I’ve been incorporating into my diet these past few weeks 🙂 I’ve been blown away by the following:
 
1. Blackstrap Molasses (Unsulphured). This stuff is like medicine in a spoon, except its not medicine. Its totally nutrient packed and because its a food source, vitamins and minerals are much more easily absorbed. Its a major source of potassium, iron, calcium, manganese to name a few.  Many claim an increase in energy, better periods with less cramping, shinier hair and nails, better bone density (i think the calcium is SUPER absorbed or something), reduction in heart palpitations, the list goes on and on. feel free to google it as i dont yet know enough about it, but the health benefits are blowing me away. im looking at my bottle right now – 1 tablespoon clocks in at 42 calories, 17% of your DV of potassium, 20% of your DV of calcium, and 20% of your DV of iron. these are the only things listed on the bottle but i know its also a decent source of Folic Acid, magnesium, manganese, and Vitamin B6. It also promotes red blood cell production which i think correlates to alot of the benefits we see here with energy, etc. 
 
2. Homemade hummus – nuff said, its changed my life and is a million times better than any store bought version. I put picked jalapenos in mine and its mouthwateringly delicious : http://ohsheglows.com/2010/12/04/the-hummus-that-changed-everything/
 
3. Hemp seeds: These nutty little wonders are full of fiber, protein, and LOADS of nutrients. Notable nutrients include iron, thiamin, phosporus, zinc, magnesium and manganese. Toss them onto salad, cereal, eat them raw – they’re so nutrient dense you can’t ignore these. 
 
4. Sprouts. Oh my goodness – this is the best. Just soak some lentils (we have been using green dal/moong. any mung bean is fine). The benefit of sprouting? Enzymes! The nutritional value of lentils soars during the sprouting process, and because you don’t cook them you end up retaining all the benefits. Next day – toss with some chopped tomato and red onion with some fresh squeezed lemon. It is a crunchy, delicious little nutrient packed snack.
 
That’s all for now 🙂 More to come 🙂 
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Gulp.

Great article on giving up cheese. I gulp because I know this is a path I am going to need to follow, but am completely dreading due to my love for wine and cheese. gah.

 

http://www.thisveganlife.org/i-couldnt-give-up-cheese-so-i-gave-up-animal-cruelty-instead/

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A Dancer’s Diet

New Year, new posts! I can’t believe it’s already February 29th, but that’s what happens when your life is consumed by work, dance, work, dance, work, dance….and of course, FOOD 🙂

So as a part of my neverending quest to eat yummy, healthy, delicious food, i’ve started doing some investigations into food for athletes and dancers. Obviously i’m not a professional dancer but I take enough classes that I know of how crucial nutrition is for someone building muscle!

So my intake for today is as follows:

Breakfast: My infamous oatmeal recipe with flax, almond milk, toasted walnuts, bananas and blueberries. See here (i do half for myself), averaging 400 calories, a great dose of carbs, protein, FIBER, fruit, good healthy fats, omegas and calcium (added in the almond milk!)

Lunch: Homemade quinoa with oven roasted mushrooms and butternut squash with cilantro + chickpeas (chickpea curry, really a lighter version of chana masala).  So a great dose of kickass veggies + a great serving of protein and carbs…perfect and delicious

Snacks: I’m a huge snacker. Today ive got the following lined up: wasabi almonds, dark chocolate and a bag of strawberries. yum 🙂 Some good fats, protein and more fruit!

Dinner:  A veggie burger esque sandwich – homemade veggie burgers – basically a combo of lentils, kale, onions, peppers and other veggies + some guacamole on Eli’s whole wheat bread.

Throughout the day: Loads of water + 1 calcium supplement. I’m also down to 2 cups of caffeine (coffee/tea) a week.

How do i feel? Great! But, still evolving as i think i am probably missing out on B-12…need to further investigate into this!

xoxo for now 🙂

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The top food stories of 2011

http://www.alternet.org/food/153473/the_best%2C_worst_and_most_overlooked_food_stories_of_2011/?page=entire

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Our Hen House

What a great website. Links I love:

10 tips for shifting to a plant-based diet

Nutrition Facts (Set up by Michael Gregor himself!)

Taking on the dairy industry

The power of Nutritional Science

College kids create a vegan app!

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Good food doesn’t have to taste like grass.

My new obsessions are naughty and nice, just how I like it. You know how you bite into something warm, and sweet and toasty and delicious and you close your eyes and just kind of can’t believe how good it is, and then realize it must be bad for you? Yeah, NOT ANYMORE. Say goodbye, guilty conscience and all that jazz!!!

New obsessions…healthy AND comfort food esque too!

1. Celestial seasonings Bengal Spice Tea. Dear god, this is comfort to the max. Cinnamon, cloves, cardamon heaven – caffeine free, too! I throw in a little bit of almond milk and im good to go on the dessert front!
2. Toasted nuts. Walnuts, pecans and sunflower seeds. Toasted to brown, crunchy, rich, buttery goodness. My god. So. GOOD.
3. Oatmeal. I know, i know. How boring. But seriously the best meal of my day – oats, almond milk, flax, agave nectar, bananas, blueberries, cinnamon and walnuts = heaven.
4. Dark chocolate covered goji berries. I’ve been buying the Kopali Organics bags and they’re delicious!!!
5. Oven roasted brussel sprouts, eggplants and mushrooms. Toss these with olive oil and garlic before roasting in the oven at 350 degrees…mmmm crunchy tasty veggie goodness.
6. My moms veggie burgers. I found a homemade veggie burger recipe online about 6 months ago – we tried it and long story made short, it was bland and a total flopshow. Of course my mom took it and morphed it into Indian fusion goodness – full of ground up leafy greens, veggies, lentils and spices – this is AMAZING and the best veggie burger I’ve ever had to date! Note to self: post a recipe of this!
7. Oatmeal cookies. Say no more. Just make em.

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Vegan Oatmeal Cookies

Adapted from Fat Free Vegan

Because they contain no fat, these cookies are softer the day they are made and chewier the next day. If you prefer them soft, warm your day-old cookies in the microwave for a few seconds.

1 teaspoon ground chia seeds or 2 tsp. egg replacer powder or 2 tsp. ground flaxseed
2 tablespoons water
1 cup regular or quick oats
1 cup white whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 cup raisins
1/2 teaspoon vanilla
1/2 cup maple syrup
1 banana, mashed
1/2 teaspoon lemon juice

Preheat the oven to 375.

In a small mixing bowl, combine the chia seeds (or egg replacer or flaxseed) with the water and set aside until thickened (no waiting is necessary if packaged egg replacer is used.)

Mix the oats, flour, baking soda, baking powder, salt, and cinnamon in a medium mixing bowl. Add the raisins.

Add the maple syrup, vanilla, mashed banana, and lemon juice to the chia/flax/egg replacer mixture and combine well. Pour into the dry mixture and stir well but don’t overmix.

Drop by heaping tablespoons onto a baking sheet lined with a silicon mat or parchment paper. Flatten each cookie slightly with a fork. Bake for 8-12 minutes or until bottoms and sides are lightly brown.

Alterations

1. I used 2 tsp of ground flax and it worked wonderfully.
2. The first time I made this I followed the recipe exactly – the second time I was on the quest to make it even healthier so I used a cup of whole wheat flour (not white). I definitely sensed a change in texture, in the sense that they were more dense and less fluffy but personally, I liked them!
3. I used craisins instead of raisins in one batch. Delicious. In another batch I threw in 1.5 tbsp of peanut butter and some vegan chocolate chips which was delicious!
4. I used blue agave nectar instead of maple syrup.

I don’t have a good picture on me but these are delicious HOT. Warm em up in the microwave the next day and enjoy 🙂

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OATMEAL!

I love oatmeal. I never really realized it before, but its quickly become my number one coveted meal of the day. Enough talk, on to the recipe!!!

Adapted from MindBodyGreen plus a few alterations of my own (i use agave nectar, i add extra almond milk and eliminate water)

1 cup of organic oats (not instant)
1.5 cup almond milk (or 1 cup almond milk, .5 cups water)
1 Tbs Agave Nectar
1 Banana
Blueberries (1/2 to 1 cup, as much as you like!)
Ground flax seeds – Approx 1/4 cup
Handful of your favorite nut – I use toasted walnuts/pecans
1/2 tsp cinnamon (I probably do a little extra)
1/2 tsp vanilla (Good but unnecessary)

You can also add chopped up dates if you don’t have blueberries – this was a big hit in my house!!!

DIRECTIONS:
Combine the water, almond milk and oatmeal and bring to a boil over medium heat.

Bring down to a slow simmer and stir in the flax, maple syrup, cinnamon, vanilla and nuts.

After about 5 minutes the oats should be cooked, so turn off the heat.

Last, add the banana and blueberry – (you don’t want to cook them so they retain all their nutritional integrity).

Serve hot!

Yum 🙂

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How to make a bagel…

http://www.joepastry.com/category/bread/bagels/

I’ve never tried this – but maybe you can 🙂

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The Food and Drink Issue!

The Food and Drink Issue – A MUST read!

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