Nourish Your Life

What do you think of when someone mentions “soy?” It got a “bad rap” many years ago, and has finally made it into the “healthy population” of foods!
Let’s take a closer look at soy:
Soy (forms of soy) tofu, soymilk, edamame, tempeh, miso.

They contain: phytoestrogens, plant-derived omega 3,vitamin E, potassium, folate, magnesium, selenium, protein alternative.

Servings: 15 grams a day, divided into two meals.

Benefits: heart health, reduce risk of cancer, reduce risk of osteoporosis, relieve menopause and menstrual symptom

Does it sound like you would like to revisit SOY? I thought you would! ? ??
Here is a great recipe I found from Whole Foods.

Quinoa Pasta Bake with Tofu “Cheese”
Serves 4
• 8 ounces (dry) quinoa pasta (rotelle or other pasta shape)

Tofu “Cheese”
• 16 ounces organic soft tofu, drained
• 1 teaspoon dried basil
• 2–3 teaspoons garlic, minced
• 1/4 cup soy or rice Parmesan style cheese
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt (optional)
• 1 tablespoon organic extra virgin olive oil
• 2 cups organic pasta sauce, divided
Preheat oven to 375°F. Cook pasta according to package instructions. Once pasta is cooked, drain well and toss with 1 tablespoon olive oil and 1 cup of the pasta sauce. Place this into a baking dish. Top with the tofu cheese mixture, spreading evenly. Gently spread the remaining 1 cup of pasta sauce over the top of the tofu cheese. Bake for 45 minutes.
Nutrition Info
Per Serving (321g-wt.): 400 calories (110 from fat), 12g total fat, 1g saturated fat, 20g protein, 52g total carbohydrate (5g dietary fiber, 8g sugar), 0mg cholesterol, 580mg sodium

Wild or farm-raised salmon? That is the “talk of the town” in the health conscious circle these days. Does one taste better than the other? Some people say “YES” others say “no”, most people cannot tell the difference. The two types are quite controversial, despite your preference in taste. There is a great website that discusses the controversy between wild vs farm-raised salmon. Check it out and then YOU decide. Now, let’s consider the health benefits.
Wild salmon (or) Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, clams.
They contain: Marine derived omega-3, B vitamins, Selenium, vitamin D, potassium, protein.
Servings: Two-four times a week.
Benefits: heart health, control hypertension, reduce risk of cancer, prevent age-related macular degeneration, anti-inflammatory, mitigates (makes less severe) auto-immune diseases, relieves depression and other mental health problems.
Quinoa-crusted Salmon
Makes four (4) servings
Preheat oven to 375 degrees
Ingredients
1 cup water
½ cup quinoa
2 teaspoons olive oil
¼ cup finely chopped onion
¼ cup finely chopped sweet red pepper
1 egg white slightly beaten
4 salmon fillets (about 3 oz each)
Sprigs of fresh dill
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil
3. Stir in quinoa, cover, reduce heat and simmer for 10-15 minutes or until wall water is absorbed.
4. While quinoa is cooking, sauté onion and red peppers in olive oil, just until soft.
5. Combine with cooked quinoa.
6. Dip salmon into egg white and dredge in quinoa mixture.
7. Bake at 375 degrees for 10-20 minutes or until fish flakes easily.
8. Garnish with sprigs of fresh dill.
9. ENJOY!
Suggestion: Serve with Mango-salsa, purchase from the store or home-made.
Nutrition facts:
1 fillet = 300 cal, Protein = 30 grams, Carbs = 16 grams, Fat = 15 grams

We all know oranges are high in vitamin C. We all know (and love) that orange juice is one of the most popular breakfast drinks! There is more to the orange and its side-kicks than vitamin C and great juice. Let me tell you about them:
Oranges (or) lemons, grapefruit, kumquats, tangerines, limes.

They contain: Vitamin C, fiber, folate, limonene, potassium, polyphenols, pectin.
Servings: 1 a day
Benefits: prevents scurvy, heart health, anti-inflammatory, anti-viral, reduce risk of cancer, reduce risk of stroke.
For just one serving a day (1 piece of fruit or about ½ cup juice) just look at what you can prevent! Pass me an orange, please…or maybe I will make
Fresh Quinoa Orange Salad
Serves 4-6

Ingredients
1 cup Quinoa
2 cups water
½ cup non fat vanilla yogurt
2 tablespoons apple juice concentrate
1 cup fresh strawberries, sliced (reserve four-six, leaving green leaves attached)
1 orange, peeled and sliced (reserve four-six slices)
Directions
Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil
Stir in quinoa, cover, reduce heat and simmer for 10 minutes or until wall water is absorbed.
Cool and refrigerate until time to finish the salad.
Blend together yogurt and apple juice concentrate.
At serving time; stir together yogurt sauce, sliced strawberries and orange.
Divide quinoa into four-six serving bowls. Pour fruited sauce over top of quinoa. Garnish with reserved strawberries and orange slices.
Enjoy!
Variations:
Try different juice concentrates or other flavored yogurts.
Serve in a scooped out cantaloupe half.
Sprinkle with chopped nuts or wheat germ.
Nutrition facts: 4servings (6 servings)
Calories 253(168); Carbs 50gm (33 gm); Protein 7gm (5 gm); fat 2.5 gm (1.5 gm)

     Oats and oatmeal have been a mainstay of the grains for hundreds, probably thousands of years! In fact, the history of oats begins around 2000BC!
     When I think of oats, I think of the Quaker Man on the round box of rolled oats. To me, if the package of oats does not have the Quaker Man on it, it just isn’t the same…
     What do you think of when you think of oats?
Let me tell you more about the oat (and its side-kicks) and why oats are considered a super food!
Oats (or) wheat germ, ground flax seed. Also, brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt and couscous.

They contain: high fiber, low calories, protein, magnesium, potassium, zinc, copper, manganese, selenium, thiamine.
Servings: 5-7 servings a week.
Benefits: Control blood sugar, heart health, reduce risk of cancer.
Gosh, just one serving (about ½ cup) a day-and all of these benefits!
Looking for a new recipe using oats? Especially one that has quinoa in it?
Of course, you are ? ? ?
Oatmeal Quinoa Granola
Makes about 16 cups
Ingredients:
2 cups soaked quinoa (soak one cup of quinoa in 1 ½ cups water for two hours)
8 cups rolled oats
1 cup walnuts (or other nuts that you enjoy)
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup wheat germ or ground flax seed
1 cup chopped dried fruit
1 cup canola oil
1 cup honey
Directions:
Preheat oven to 250 degrees
1. Heat oil and honey in a saucepan; stir until well blended
2. Stir in remaining ingredients
3. Spread on a baking sheet (you may need to use more than one baking sheet.)
4. Bake in oven for about one hour, stirring occasionally.
5. Allow to cool
6. Package in air-tight plastic bags.
7. Enjoy
Nutrition facts: 1 serving (1/2 cup)= 228 cal, Protein = 5 grams, Carbs = 24 grams, Fat =12 grams (healthy fat)

     Broccoli! You either love it or hate it; it all depends on a gene that tells you that broccoli is either “neutral” or “bitter”! If broccoli (and some other foods such as coffee, spinach and grapefruit juice) are bitter tasting, you are a “super-taster.”
     But, do not fret, as there are other foods that are “side-kicks” to broccoli, that provide the same great benefits!
     Let’s take a look at these amazing vegetables:

Broccoli (or) brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard.

They contain: Sulforaphane, indoles, folate, fiber, calcium, vitamin C, Beta-carotene, lutein/zeaxanthin, vitamin K.

Servings: ½ - 1 cup daily

Benefits: reduce risk of cancer, cataracts, build bones, heart health

Need a recipe? Of course, you do ? ? ? How about:

Quinoa with broccoli
Serves 4-6
Ingredients
1 cup quinoa
2 cups water or vegetable broth
½ tablespoon olive oil
1 cup carrots, shredded
1 clove garlic, minced
1 cup fresh broccoli or frozen broccoli (thawed) and slightly chopped
8 sun-dried tomatoes (not packed in oil) chopped
1 green onion, thinly slice
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Heat olive oil in a skillet, sauté carrots, broccoli and garlic (do not overcook garlic-it will become bitter)
5. Stir in remaining ingredients and heat through. ENJOY!!!
Nutrition facts: 4, 6 servings: 206, 137calories: 40, 26g carbs, 7.5, 5g protein, 5, 3.5g fat,

I LOVE BLUEBERRIES! They are the perfect summer food-especially in August, when they are at their best in Michigan!

Let’s see what “Super Foods” has to say about the beautiful blueberry and its side-kicks.

Blueberries (or) purple grapes, cranberries, boysenberries, raspberries, strawberries, currants (fresh, frozen or dried)

They contain: phytonutrients, salicylic acid, carotenoids, fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin, phytoestrogens.

Servings: 1-2 cups daily

Benefits: Improve brains health, heart health, reduce risk of some cancers

Need a recipe? How about Blueberries, Strawberries and Quinoa Parfait?

Blueberries, Strawberries and Quinoa Parfait

Serves 4-6

Ingredients

1 cup quinoa
2 cups water
1-1 1/2 cups strawberries
1-1 1/2 cups blueberries
2 cups low fat vanilla yogurt

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Allow quinoa to cool
5. In 4-6 parfait glasses (depending on size of glass) layer quinoa, yogurt, blueberries, yogurt, strawberries and yogurt. Repeat layering if desired.
6. Top with a few blueberries and raspberries for a “patriotic” appearance.
7. ENJOY!

The nutrition facts will depend on the type on yogurt that you use and the amount of blueberries and strawberries. These nutrition facts are using low-fat yogurt and one cup each of blueberries and strawberries.

Nutrition facts: 4, 6 servings: 262, 174 calories; 49, 33 carbs; 11,7 gm pro; 5.5, 3.5gm fat

Here is our first super food-beans (all beans are included in this super food).

1. Beans

Pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas and green peas.

They contain: low fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, phytonutrients.

Servings: try to eat at least four ½ cup servings.

Benefits: Control blood sugar, weight management, help prevent cancer, heart health

What is YOUR favorite bean?

This time of year, I think green beans are my favorite! I can pick them right off the plant, rinse them off under the hose, and start nibbling on them.

Need a great recipe for green beans? Try this one:

Quinoa Gazpacho with Green Beans

Serves 8

Ingredients

1 cup quinoa
2 cups water
1 48-oz bottle vegetable juice
1 tablespoon Worchester sauce
2 tablespoons lemon juice
2 tomatoes, finely chopped (seed and peel, if preferred-but not necessary)
1 large cucumber, finely chopped (seed and peel, if preferred-but not necessary)
1 cup green beans, cut in one inch pieces and blanched.
2 green onions, sliced (use the whole onion)
1 tablespoon olive oil (optional)

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Chill
5. While quinoa is cooking, mix together all ingredients for the soup
6. Chill
7. Serve cold with the quinoa scooped on top of the gazpacho (I use an ice cream scoop)
8. ENJOY!

Nutrition facts: 141 calories: 24g carbs, 4g protein, 2g fat,(from olive oil)

It is August 1!!!  Where is the summer going???

In August, we are going to be exploring “endurance foods,” also called “super foods.”  Actually, these foods, and the info come straight from one of my favorite books “Super Foods” by Steven Pratt and Kathy Matthews.  There are 14 foods listed plus their “side kicks.”  These foods are simple, whole foods, that are easily attainable and affordable.

The 14 foods are:  beans, blueberries, broccoli, oats, oranges, pumkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts and yogurt.

I like to call them “endurance foods”, as I am an athlete and have noticed quite an improvement in my endurance as I train for a marathon.

How about you?  Do you need more endurance for sports, work, play, (sometimes) just making it through the day?  Try these super endurance foods.  Let us know what you think!

Stay tuned, as each few days we will be posting a new food with its nutrients, suggested servings, health benefits, and a recipe!

In our last post, we talked about “connecting with nature”?  How are you doing with that?  Are you finding local places to go?  Looking for more info?

I have discovered some great websites to help us with our nature connection.  Check these out, for a starter:  www.recreation.gov, www.takepride.gov/index.html, www.byways.org, www.bikelane.com, www.americanhiking.org.

Do you know of more?  Email me, and I will pass them along.

Now, let’s get off our computers, and connect with nature!

We are now “balanced” and “decluttered”, right?  Right!  (If almost “right”, please check out the past three posts: Is Your Life Balanced; Clutter Busting in July and Clutter Busting, con’t.

Now, how is your connection with nature?  How often are you able to get outside???  When you are outside, what is your favorite past time?  Do you go for long walks in the woods?  Lay on your hammock and day dream?  Run? Bike? Swim? Play in your garden?  The list can go on…and on…and on…

In the May 2008 issue of “Self Healing”, Dr. Andrew Weil tells us “Being active outdoors benefits both body and mind..”  Dr. Weil goes on to say,” Americans are becoming increasingly disconnected from nature, according to a study published in February.  Researchers looked at trends in various measures of  “nature-based recreation, such as visits to national  parks and forests and time spent hiking and camping. Since the late 1980’s, the percentage of  of Americans taking part in these activities has fallen by about one percent annually.  The cumulative effect of this slow but steady decline is dramatic:  Participation levels are down 18-25% in a single generation! ”

Have YOU found yourself outside less often and in front of the TV or computer more often?  It is not to late to get outside in the summer warmth and enjoy nature!!!!  Connect with your surroundings, your parks, your playgrounds, your own backyard…  Your body and mind (and may I add, Spirit) will thank you for it!