Nourish Your Life

Today is my first Wednesday on the 100 mile diet.  I had decided to just eat the veggies from our home garden…Early this morning I picked tomatoes, zucchini, kale, cucumbers, and one smallish carrot.

Although I had decided to just eat these vegetables, we do have a local farmer with beautiful chicken eggs.  Why not!  An omelet for breakfast; hard boiled eggs on a veggie salad for lunch; don’t know about dinner yet.  Maybe gazpacho?

I need to find some local grains.  Sure wish quinoa was grown locally!  I wonder???  It is so easy to cook, and I have so many recipes for it!  Salads, soups, side dishes, and even desserts!

Maybe next year I can grow it myself?

How are YOU doing on YOUR 100 mile diet?  What foods are YOU able to find?  What are YOU looking for?

This morning, as I was baking a pumpkin for pumpkin soup and peeling carrots to add to it, I thought about the farmers who planted, tended to and harvested these BEAUTIFUL autumn vegetables. And… the farmers who struggle to keep their farms and crops safe, healthy and productive.

As I was thinking about this, I just happened (don’t you love how things “just happen”) to come across a quote by the country singer, Willie Nelson.  May I share this quote with you?

The fight to save family farms isn’t just about farmers. It’s about making sure that there is a safe and healthy food supply for all of us. It’s about jobs, from Main Street to Wall Street. It’s about a better America.”

And now, I simply wish to share my gratitude with you and ALL farmers for the truly hard work, love and loyalty that they put forth so that we may have an abundance of food, healthier families and a better America!  Thank you!!!

Did you know that August 9 is National Garage Sale Day? I didn’t, either, until I read it in “Body and Soul” magazine.

So…now I REALLY want you to become immersed in “The Clutter-Buster Coach” and her website!!!! It is the perfect time to de-clutter your home;you don’t want to miss National Garage sale Day, now do you??

First, I want you to go to “Defining Clutter“. Read through (scrolling up) as many posts that grab your attention; those are the areas that need you the most.

Now, get to work! Don’t know where to even get started? I have the perfect solution for you; email Michaeline using the easy email form on her website. I know from personal experience what a great coach she is!

Serves 4-6

Ingredients

1 cup quinoa
2 cups water
1-1 1/2 cups raspberries
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, raspberries 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 raspberries. These nutrition facts are using low-fat yogurt and one cup each of blueberries and raspberries.

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

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 green pepper, seeded and finely chopped
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)

Serves 6

Ingredients

1 cup quinoa
2 cups water
Fresh herb of your choice (about 1-2 tablespoons; tastes may differ)

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 partially cool
5. Chop or finely slice herb; if using rosemary, first remove leaves from its sprigs.
6. Stir into partially cooled quinoa.
7. Serve warm or chilled.
8. ENJOY!

Nutrition facts: 107 calories; 19 gm carbs; 4 gm pro; 2 gm fat,

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 frozen artichoke hearts, 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, artichoke hearts and garlic (do not overcook garlic-it will become bitter)
5. Stir in remaining ingredients and heat through.
6. ENJOY!!!

Nutrition facts: 4, 6 servings: 206, 137calories: 40, 26g carbs, 7.5, 5g protein, 5, 3.5g fat,

Serves 4

Salad Ingredients

1 cup quinoa
2 cups water or vegetable broth
1 cup *fresh or frozen
1 red pepper, diced

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Dry toast in a skillet until grains begin to pop.
3. Bring water or broth to a boil.
4. Stir in quinoa, cover and simmer 10-12 minutes.
5. Add peas and red pepper
6. Continue to simmer (about 3 minutes) until peas and red pepper are heated through and all of the liquid is absorbed.
7. ENJOY!

*If you use fresh peas, they need to be parboiled for about 15 minutes.
Nutrition facts: 4 servings: 215 calories: 38g carbs, 9 g protein, 3g fat,

Serves 6

Ingredients

1 cup quinoa
1 red pepper, diced
2 green onions, thinly slice
2 Tablespoons olive oil
2 cups water
1/2 cup watercress

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Sauté quinoa in olive oil, over medium heat, stirring constantly, until quinoa is lightly toasted.
3. Bring water to a boil.
4. Stir in quinoa, cover and simmer 15 minutes.
5. While quinoa is cooking, add red pepper and green onion to the oil, and sauté just a few minutes more.
6. Combine quinoa, red peppers and green onions.
7. Allow quinoa mixture to cool.
8. Tear the watercress into bite-sized pieces and gently fold into quinoa mixture.
9. ENJOY!

Nutrition facts: 114 calories: 15g carbohydrates, 3g protein, 5g fat,

From  Cooking Light.com:

Quinoa contains more protein than any other grain. Edamame makes a tasty substitute for lima beans in this recipe. For an attractive presentation, serve the salad on a bed of baby greens or spinach.

¾ cups uncooked quinoa
1 ½ cups organic vegetable broth (such as Swanson Certified Organic)
½ (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
1 ½ tablespoons olive oil, divided
¾ teaspoons salt, divided
½ cup chopped fresh basil
1 ½ tablespoons fresh lemon juice
1 tablespoons Dijon mustard
½ teaspoon sugar
1 teaspoons grated lemon rind
¼ teaspoon freshly ground black pepper
1 garlic cloves, minced
½ (10-ounce) package frozen baby lima beans
2 cups chopped tomato (about 2 medium)
¼ cup sliced green onions
1/4 cup chopped carrot
½ (15-ounce) can black beans, rinsed and drained (my personal preference is Eden brand. Js)

Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat.

Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.

Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes. Heat ½ tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; sprinkle with 1/8 teaspoon salt. Sauté tofu 9 minutes or until lightly browned. Remove from heat; cool completely.

Combine remaining 1 tablespoon oil, remaining ½ teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa.

Cook lima beans according to package directions, omitting salt and fat. Cool completely. Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store, covered, in refrigerator until ready to serve.

Yield: 5 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 232(24% from fat); FAT 6.2g (sat 0.6g,mono 3.7g,poly 1.2g); PROTEIN 9.8g; CHOLESTEROL 0.0mg; CALCIUM 68mg; SODIUM 722mg; FIBER 6.7g; IRON 3.8mg; CARBOHYDRATE 35.1g

Maureen Callahan
Cooking Light, MARCH 2006