Monthly Archives: February 2009

'Tis The Season

by gratitude, seasons, ,

Here in Texas, 'tis the season...for wildflowers. Driving around town, seeing the beautiful flowers that were sown last fall, bluebonnets (the Texas state flower), Indian paintbrush, squaw weed, anemones, wine cups, and more, their pretty delicate flowers and bright colors along the roadside bring a smile to my face. They are a symbol that winter is pretty much over and that the heat and humidity of summer is almost upon us.

Enjoying the Present Moment

I'm enjoying this season, trying to stay in the now. To focus on the beauty that is blooming to life around us, the soft gentle breezes that will disappear too quickly, the joy of being able to throw open the windows and enjoy the fresh air.

I often find that we are rushed from one season to another without the ability to enjoy what is right in front of us. Usually, this is focused on merchandising for the holidays (did anyone but me notice that St. Patrick's Day stuff was out before Valentine's Day was over?) and exhorting us to buy things instead of enjoying the moment. I have come to find that I have all of the "things" and "decorations" that I need or want. Actually, we gave away most of them when we downsized to our smaller house, and I'm much happier being able to avoid the stores and/or ignore those displays around me.

Creating a Calmer Environment

When I work with a client and we are looking at issues that cause stress, we frequently find that it is from this feeling that we are being hurried along. You can't enjoy one season or one holiday because the next one is hard on its heels, and quick, quick, you have to get ready. By taking the time to fully enjoy what is around us, we create less stress for ourselves, a calmer environment for our families, and a healthier life.

There is a great book called The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle, and he has just come out with a companion book, Practicing the Power of Now: Essential Teachings, Meditations, and Exercises from The Power of Now. When we are caught up in the hurry and flurry of media/marketing-driven life, sometimes we need some guidance and more than a little practice to get back to what truly has meaning for us. I am still working on this for myself; I think it's a lifelong practice.

Taking a Moment for Mindfulness

Take a moment, where you are, to go outside and enjoy the beauty of your surroundings. If there are no flowers where you are today, just gaze out your window and enjoy the season. For more guidance on mindfulness, consider my book Beyond Meditation: Making Mindfulness Accessible for Everyone.

Sharing Vegetarian Recipes

by recipes, vegetables
I recently shared some recipes with friends and family. People liked them and it occurred to me to share them here as well. We usually eat vegetarian meals since two out of the three of us in the house are vegetarians. Rather than a traditional large portion of animal protein surrounded by two small sides (one of which is usually a simple starch) and an iceberg lettuce salad, we tend to eat "composed" plates.
 
This is an idea that I was introduced to years ago in one of my favorite cookbooks, The Occasional Vegetarian by Karen Lee. Basically, you create multiple dishes and serve those equally; no one dish is the "main" course.

Sauteed Kale and Onions

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Servings 3

Ingredients
  

  • 1 onion, diced medium
  • 1 bunch kale chopped medium
  • 2 T. olive oil
  • salt and pepper
  • pignolis (pine nuts)

Instructions
 

  • Sautee onions in 1 T. olive oil until slightly soft
  • Add chopped kale and the other 1 T. olive oil
  • Cook on medium stirring frequently until kale wilts
  • Add salt and pepper to taste
  • Turn to low and let cook 10-12 minutes stirring occasionally
  • In last 3-4 minutes put in a handful of pignolis and toss to mix thoroughly

Braised Carrots

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Servings 3

Ingredients
  

  • 6 large carrots, peeled and cut into large chunks
  • 1 T. butter
  • 1/2 C. veggie broth
  • pinch thyme
  • pinch thymesalt and pepper

Instructions
 

  • Place veggie broth and cut up carrots into a pot
  • Bring to a boil
  • Lower to a simmer, add thyme and cover to cook 10-12 minutes
  • When carrots are al dente uncover and add butter salt and pepper
  • Cook on medium cooking off liquid (watch so it doesn't burn) stirring frequently

Quinoa Pilaf

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Servings 4

Ingredients
  

  • 1 C. quinoa
  • 2 C. vegetarian broth
  • 1 C. mixed vegetables
  • salt and pepper
  • generous pinch italian herbs
  • 1 t. dried onion

Instructions
 

  • Rinse quinoa thoroughly (otherwise it will taste soapy)
  • Put quinoa, broth, herbs, and onion in a pot
  • Bring to a boil
  • Lower to a simmer, cover and let sit 15-20 minutes
  • While quinoa is cooking steam vegetables
  • When quinoa is done mix together with drained steamed vegetables, salt and pepper

Chemicals Are Touching The Food

by labeling, poison

I just got back from the grocery store and once again I find myself very frustrated by many of the products in the aisles.  I teach a class called “Poison Pantry” where I talk about some of the ingredients that are in the pantry that shouldn't be there.  As I tell folks, “Notice I said ingredients, not food.”  That's because this stuff isn't food and shouldn't be part of our diet.  It's there either because it's easier for the manufacturer or because it extends the shelf life.  And just because it's in our food doesn't mean we have to eat it.

The latest example of my frustration lies with a preservative called BHT,  butylated hydroxytoluene.  Along with it's counterpart BHA (butylated hydroxianisole) it is used as a preservative.  According to the Center for Science in the Public Interest (CSPI) there is evidence that these phenolic compounds may cause cancer and both substances are considered to be “reasonably anticipated to be a human carcinogen.”  BHT and BHA can both be replaced by vitamin E or are not even necessary in products, however the USDA allows their use anyway and so they are still part of the manufacturing process.
  
Because of consumer resistance, I am assuming, some manufacturers are not using these products in the food they produce.  Today I got quite a shock when I read the side panel of a box and discovered that although there was no BHT in the food itself it had been added to the packaging as a preserving agent.  Okay it's not in the food but, hello folks, it's TOUCHING the food.  And am I going to be upset about that?  You betcha.  These products are not good for our health, are not required in many cases, don't use them.  Use something else that is not “reasonably anticipated” to make me, my family, or anyone else ill.
The lesson here?  Read all the way to the bottom of the label.  It may take longer but it really is important.
Be well.

Comfort Food

by recipes, substitutions, ,

Every now and again there's nothing like a pudding for comfort food.  Creamy and sweet, it hits the spot.  The other day I was in the mood for comfort food and decided that tapioca was the order of the day.  Honestly it's not the quickest comfort food to prepare, but it tastes so good that it's worth the time it takes to make it.

I tend to have tapioca on hand not only for making pudding but so that I can grind it up into a flour when I am experimenting with gluten free mixes.
 
Tapioca comes from the cassava root and in other parts of the world is referred to as yuca or manioc.  Although native to South America it has spread around the world and is the third largest source of carbohydrates for human consumption.  There are several different types of cassava root and many of them are poisonous if eaten directly (and like rhubarb, the leaves are completely inedible to humans) but with processing it becomes safe to eat.
 
Many cultures around the world eat cassava root in various forms, as grated root cakes, using the flour to make thin flat breads, as a stew, to thicken soups,  and more.  In this country it is most commonly used to make tapioca pudding.  To prepare the root for making tapioca it is shredded, soaked and exposed to heat.  As it dries it forms pellets that are referred to as pearls.  The larger pearls are often used in tea drinks such as bubble tea while the smaller pearls are used for making pudding or ground into flour.  Cassava root is very high in calcium, phosphorus and vitamin C but has very little protein.
 
In rummaging around my kitchen to make pudding I realized that I had very little milk on hand.  As they say, necessity is the mother of invention.  I was in the mood for pudding, didn't want to go to the store and certainly didn't have enough milk.  Having coconut milk in the pantry I decided to try it as a substitute.  I'm so glad I did because I've come up with a new favorite way to enjoy tapioca pudding.  Try it, I think you'll enjoy it too.
 

Coconut Tapioca Pudding

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Ingredients
  

  • 1/2 C. tapioca pearls
  • 1 C. water
  • 2 C. coconut milk

    note:  coconut milk is sold in 15 oz cans.  If you like you can use 15 oz coconut milk and 1 oz of another milk to make the two cups.  It occurs to me that almond milk might be a nice addition

  • 2 egg yolks, beaten
  • 1/2 C. evaporated cane juice crystals
  • pinch of salt
  • 1 t. vanilla
  • 1/2 C. grated coconut, toasted

Instructions
 

  • Place tapioca pearls in water and let soak for 4 hours
  • In a pan gently heat grated coconut, stirring frequently, until light brown
  • Drain tapioca
  • Place in a sauce pan with coconut milk, egg yolks, cane juice crystals, and salt
  • Heat over medium high heat stirring constantly until mixture begins to thicken
  • Reduce to low heat
  • Continue to  stir until pearls are translucent and pudding is thick, about 20 minutes
  • Remove from heat and let cool 15 minutes
  • Add vanilla and let pudding cool completely
  • To serve spoon pudding into a bowl and sprinkle with toasted coconut
    Enjoy!

Taking Time

by habits, health, stress

As a holistic Nutrition Educator I often encourage my clients to work on other areas than just food.  We talk about ways to reduce stress in their lives, ways to increase exercise and to work toward living a happy, healthy, balanced life.  I try very hard to practice what I preach and I thought I would share an example of that today.


I'm very fortunate that my family lives in TX where the winters are, let's be honest, not to hard to take.  I'm doubly fortunate that the community that we live in has over 180 miles of hiking and biking trails.  This morning Steve and I took advantage of that and hopped on our bikes to ride over to the local coffee shop for a date.  Granted the coffee shop is not that far, only about four miles.  But taking the time to ride our bikes over, sit together and enjoy a cup of coffee/tea and then ride back was something that put me in a great mood all day.  We got sunshine, fresh air, a little physical activity and some time to simply be together.

Many of my clients complain that they don't “have time” for these moments.  And while they don't happen as often as we may like, we need to make them happen.  It goes a long way toward helping us de-stress and be more balanced.

Obviously if you live in a cold, snowy winter climate a bike ride is not an option for you. Perhaps a sled ride followed by a thermos of hot chocolate.  Perhaps a snowball fight outside and then a cuddle in front of the fire to warm up.  Even just some quiet time sitting in a sunny window if going outside is not an option can be very calming and restorative.

We're each given the same amount of time, it's how we use that that determines our state of mind and state of being.  Take time for you.

Be well.

photo courtesy of  freedigitalphotos.net

Bread And Beans

by grains, questions

My friend Helene recently asked if it was possible to use leftover cooked grains in making bread.  The answer is most definitely yes.  It does change your proportions but adds a wonderful moistness to the loaf.  One great example is the receipe found here. Another use for leftover cooked whole grains is use them in muffins. This is actually my favorite way to use them because it's quick and easy. Unless you separate the egg whites and beat them it does make a denser muffin but we like them that way.

Her other question was regarding de-gassing beans, I'm pretty sure we all know what that means. Helene is hoping to avoid taking lots of beano. Let me start by saying that flatulence is a normal bodily condition. I don't think it's possible to completely get rid of gas and, of course, beans are not the only food that has this effect on our system; cabbage and broccoli are some others and many people have a problem with dairy.

Beans contain certain oligosaccharides that people cannot digest; we simply do not have the necessary enzymes in our system. One method of supposedly reducing the effect is to soak the beans overnight in warm water with baking soda. In the morning rinse the beans and cook. You can add baking soda to canned beans to reduce this effect however you need to use caution because too much baking soda will reduce the B12 in the beans and may leave a soapy taste as well. Another method is to boil fresh bay leaves with the beans. This has the added benefit of imparting a nice flavor. For cabbage dishes adding caraway seeds is supposed to help reduce the gassy effect.

Don't give up eating beans just because of the effect they may have. Beans are high in both soluble and insoluble fiber, protein, an excellent source of B vitamins and, depending on what kind of bean, lots of different minerals. Eat well, be well.