Tag Archives: endurance foods

Gratitude to Farmers

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!!!

Endurance foods-salmon

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

Endurance foods-oats

     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)

Endurance foods-broccoli

     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,