Nourish Your Life

   Thank you for asking for reprints of some newsletters from “years gone by.”  I am pleased to post one for you on the first of each month

As you read this newsletter that I wrote, I am not certain how many years ago, I wish to point you towards a truly amazing clutter coach, Michaeline, The Clutter Busting Coach!

Welcome to the March issue of “Making the Healthy Choice the Easy Choice.” Here you will find information you can use on a timely topic, healthy eating, recipes and more! I welcome your feedback and questions.  Please send them to Janet@nourishyourlife.com Thank you!

March is the month to clear out the clutter!

Isn’t March the perfect month to start Spring Cleaning? Even though we still have snow on the ground (and snow in the air…), here in Michigan, there is just something about March that inspires me to clean…great article in Body and Soul magazine by Christine Redmond in the September 2006 issue called Cut the Clutter! She states, “Digging out from under the piles gets much easier once you figure out how they got there.” She goes on to say, “Your decision to keep or toss an object, conscious or not, is inextricably linked to your emotions, attitudes and personal history.”

There are six major clutter types that Lanna Nakone, author of Organizing for your Brain Type, has identified. You may recognize yourself in one or all six of the types. This is abbreviated info right from the article. For the full article just go here.:

Nostalgics

These sentimental types save things for memory’s sake or out of obligation, whether to the giver of a gift, a deceased relative (to respect their passing), or even to the idea of a hobby they’ve long since given up.

*One space clearing solution: Set limits on the space you devote to your nostalgia.

*One maintenance strategy: Reevaluate your stuff yearly and ask yourself whether your possessions are helping you grow. If what you are holding, tethers you to the past in a way that is more limiting than meaningful, let it go.

Waste-nots

Waste-nots hesitate to get rid of “perfectly good” objects despite the fact that they are broken, out-of-style, outgrown, or unused. Some do so out of concern for the environment and others equate clearing clutter to throwing cash away.

*One space-clearing solution: Recognize the difference between functional and useful. Just because an item works, doesn’t mean it belongs in your life. Donate it to charity; sell it online, or at a garage sale.

*One maintenance strategy: Repeat the process at the start of every season. Keep a sell or donate box visible to encourage you to streamline.

Time crunchers

Darting from room to room in a flurry of activity, Time crunchers leave themselves little time to stop and put things away properly.

*One space-clearing solution: You may have every intention of cleaning up, but by scrambling to do 10 things at once, nothing gets done. Devote just 15 minutes right now to one task such as folding your laundry.

*One maintenance strategy: Devote five minutes a day to putting things back where they belong. Do this as soon as you get home at the end of the day.

Procrastinators

Procrastinators let everyday things like laundry and dirty dishes accumulate. They also put off bigger tasks like cleaning out the garage or putting the summer clothes in storage, opting to deal with them “later.” Later never comes.

* One space-clearing solution: Write out a plan of what to tackle when. Work in stages, committing to one large clutter related task. Reward yourself with a non-clutter related activity.

*One maintenance strategy: Start a habitual habit: sort through your mail as soon as you get it. Load the dishwasher right after dinner (or breakfast or lunch.) Anything that becomes routine, becomes easier. And by keeping the little things in check, the big things don’t become necessary…

Go Getters

These ambitious individuals keep catalogs, class schedules, pamphlets, business cards and other informational sources around the house, planning to delve into them later. They’ll also save unread magazines and newspapers for months, not wanting to “miss” anything (but never finding time to read them).

*One space-clearing solution: Think in terms of shelf life. Recycle any newspapers more than a week old; magazines more than a year old; catalogs more than a season old.

*One maintenance strategy: Tear articles out of a magazine, instead of saving the whole issue. Same with newspapers. Keep files of different types of articles such as: physical fitness, home improvements, new recipes (send me the quinoa ones…) or whatever your personal preferences are.

Stub Savers

Letting go of bank statements, pay stubs, receipts, warranties, and other financial documents is nearly impossible for these accountant types, so the paper piles up endlessly.

*One space-clearing solution: Organize your files so that you can easily find a category such as bank statements, store receipts, church donations. Color code or alphabetize them. Tech-savvy types can scan them into CD’s.

*One maintenance strategy: Use online bill-paying services, shred credit card offers right away, file proactively.
 

Hmmm…I think I am a Nostalgic and Waste-not. How about you? Write to me,  I would LOVE to know what you have decided!

By the way, I received an excellent newsletter from Simply Organized Home-Spring Cleaning Tips. Check it out here:

My challenge for you this month is to implement one great organizing idea in your home. Which one did you choose and how did it work? Write to me, I would LOVE to hear about it!

Quote for the month: Couldn’t decide between these two quotes, so I offer them both to you:

“Don’t agonize, organize.” By Florynce Kennedy

and

“If you can organize your kitchen, you can organize your life.” By Louis Parrish.

Healthy eating in March: Watercress!

It just shouts “Spring is almost here!” Watercress is very low in calories and carbohydrates, has more iron in it than spinach, more calcium than milk, more folic acid than broccoli, is packed with vitamins A and C, plus it is a significant source of lysine, arginine, potassium and beta-carotene. The vitamins and minerals in watercress have been shown to reduce the risks of cataracts, coronary artery disease, lung, breast and hormone-related cancers. It is also a natural antibiotic that is especially effective against respiratory and urinary infections. For more information on watercress, just go to www.watercress.com. It is a great website!

My challenge for you this month is to eat a “bunch” of watercress at least once a week. And…if the Queen does not invite you over for watercress finger sandwiches, try it with quinoa!

Toasted Quinoa with Watercress

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

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

 Ingredients for salad:

¼ cup Quinoa
½ cup vegetable broth (either homemade or pre-prepared)
1 (15 oz) can black beans, drained and rinsed
1 tomato, seeded and diced
1 cup fresh or frozen (thawed) corn

Ingredients for dressing:

3 tablespoons lemon or lime juice
2 tablespoons olive oil ( I prefer extra virgin olive oil)
2 tablespoons fresh chopped parsley
2 green onions, sliced (use the whole green onion)
1 teaspoon minced garlic
1 teaspoon ground cumin

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. While quinoa cooks, mix dressing ingredients
5. Add drained black beans, tomato and corn to cooked quinoa
6. Cool and refrigerate.
7. When chilled, add dressing and serve

Nutrition facts: 4 servings: 309 calories; 44 carbs; 12 gm pro; 11 gm fat AND a whopping 14 grams of fiber!

This recipe was adapted from www.usaswimming.org. Check out this website for great info re swimming!

Serves 4

Ingredients

1 cup quinoa
2 cups water
½ cup almonds
½ tablespoon olive oil
1 cup carrots, shredded
1 clove garlic, minced
1 green onion, thinly slice
1/3 cup chopped fresh parsley
1 cup sliced thinly zucchini

Directions

Preheat oven to 350 degrees

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. While quinoa is cooking, toast almonds in the oven until lightly browned and crisp. This will take 5-7 minutes. Remove from oven and set aside.
5. Heat olive oil in a skillet, sauté carrots, zucchini and garlic (do not overcook garlic-it will become bitter) until slightly tender.
6. Stir together all ingredients (except parsley) and cool in the refrigerator.
7. After cooled, stir in parsley and…
8. ENJOY!!!

Nutrition facts: 363calories: 38 g carbs, 12g protein, 19g (healthy) fat

Serves 4-6

Salad Ingredients

1 cup quinoa
2 cups water
1 cup carrots, shredded
1 red pepper, diced
1 green onion, thinly slice
1/3 cup chopped fresh parsley (or carrot tops)

Directions

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Dry toast in a skillet until grains begin to pop.
Bring water to a boil.
Stir in quinoa, cover and simmer 15 minutes.
Allow quinoa to cool.
Stir in remaining ingredients
Add salad dressing (recipe below)

Dressing ingredients

¼ cup lemon or lime juice (I prefer lime)
1 tablespoon soy sauce
2 cloves minced garlic.
¼ cup chopped pumpkin seeds

Directions:

In medium bowl, whisk together dressing ingredients
Add to cooled quinoa salad and (of course) ENJOY!

Nutrition facts: 4, 6 servings: 126, 190 calories: 21, 31g carbs, 7.5, 5g protein, 4,2.5g fat

This recipe was adapted from the Northern Quinoa Corporation.

Serves 6

Salad Ingredients

1 cup quinoa
2 cups water
2 ripe mangoes, chopped
1 red pepper, sliced
1 green onion, thinly slice
1 chili pepper, finely chopped (optional)
1/3 cup chopped fresh mint
1 cup California walnuts, toasted and chopped

Directions

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover and simmer 15 minutes.
Allow quinoa to cool.
Stir in remaining ingredients
Add salad dressing (recipe below)

Dressing ingredients

1/3 cup plain low-fat yogurt
2 tablespoons lime juice
1 tablespoon minced ginger root
2 teaspoons curry powder
½ teaspoon each, salt and pepper
¼ cup extra virgin olive oil

Dressing Directions:

In medium bowl, whisk together yogurt, lime juice, ginger, curry, salt, pepper and oil.
Add to cooled quinoa salad and (of course) ENJOY!

Nutrition facts: 388 calories: 38 g carbohydrates, 9g protein, 24 g fat,
Note: Though high in fat grams, the fat comes from healthy olive oil and walnuts

Source: California Walnut Commission

Makes six (6) servings
Preheat oven to 350 degrees

Ingredients

1 tablespoon olive oil
1½ cup Quinoa
3 cups water or vegetable broth
½ cup chopped onion
½ cup chopped red bell pepper
½ cup chopped green bell pepper
1 cup fresh or frozen corn
½ cup chopped walnuts

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring 3 cups water to a boil
3. Stir in quinoa, cover, reduce heat and simmer for 10-15 minutes or until all water is absorbed.
4. Meanwhile, roast walnuts in the oven for about 5-10 minutes. They should be slightly golden in color.
5. While walnuts are roasting and quinoa is cooking, heat olive oil in a medium size pan.
6. Sauté onions about 2 minutes, add peppers and sauté about two more minutes.
7. Add corn to the sautéed vegetables and stir until heated through.
8. Combine quinoa, vegetables and walnuts in a beautiful serving bowl. (Salt to taste)
9. ENJOY!

Nutrition facts:1 serving= 270 cal, Protein= 9grams, Carbs= 36 grams, Fat=10 grams

Variations: Add other kinds of nuts and seeds. Try a combination of several!

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)
3 kiwi, 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 kiwi.

Divide quinoa into four-six serving bowls. Pour fruited sauce over top of quinoa. Garnish with reserved strawberries and kiwi slice.

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)