Quinoa

Quinoa (Keen-wah) is an ancient grain that is considered to be almost a complete food. It is very high in protein, full of vitamins, gluten-free, cholesterol-free, easy to digest and usually organic. An ancient plant native to the Andes mountains, quinoa is known to have been a staple food of the Incas. Quinoa contains more protein than any grain and this is a complete protein containing all nine amino acids. The amino acid composition is so well balanced and has a particularly high content of the amino acid lysine (which is essential in our diet for tissue repair and growth), making it a must for vegans who may be concerned about the protein in their daily diet. 

Quinoa is a very good source of manganese, magnesium, potassium, phosphorous, copper, zinc, vitamins E and B6, riboflavin, niacin and thiamine. It is high in calcium, is an excellent antioxidant, is rich in dietary fiber and has more iron than any grain. It also has the highest content of unsaturated fats and a lower ratio of carbohydrates than any other grain, plus a low Glycemic Index level. As you can see, the health benefits are huge.

The grain itself is tiny and round. As it cooks it releases a "tail" on each grain that adds a little crunch to  it. It expands to almost four times it's original volume. Quinoa comes in many colors: white, pale yellow, red, purple, brown and black. It is available at most health foods stores and even in some regular supermarkets in the health food section. It has a slightly nutty taste. 

Quinoa has a very delicate texture, is perfect in soups and sweets, and makes wonderful salads, pasta and breads and great vegetarian and non-vegetarian meals. 

Here is a great easy recipe to get you started on your new quinoa adventure:

Mexican Corn and Red Kidney Bean Salad
Serves 4-6

You can use fresh or frozen corn kernals. If using frozen, make sure they are fully thawed and dry before placing in the frying pan to toast.

2 cups cooked quinoa grain, cooled
2 cups fresh or frozen corn kernels
1/2 large red bell pepper, diced
1/2 large green bell pepper, diced
1 small red onion, halved and thinly sliced
1 14 oz. can red kidney beans, rinsed and drained
3 oz. chopped cilantro

Mexican Dressing:
1/4 tsp dried ground oregano
1/4 tsp ground cumin
1/4 tsp paprika (optional)
finely chopped fresh chili to taste
juice of 1 lime
4 tbsp extra virgin olive oil
salt and freshly ground black pepper to taste

Dry-toast the corn in a non-stick frying pan until it turns golden, then remove from the heat and cool.

Place the quinoa, corn, red and green bell peppers, onion, red kidney beans and cilantro in a bowl and mix well.

Whisk all the dressing ingredients together and pour over salad. Toss well and serve. It can even be served as a dip with corn chips or a taco filling.

ENJOY!

Water

Get healthy with water. Getting more water into your body may be the most important change you can make. If you would like to dramatically improve your health and energy, avoid premature aging, sleep better, have regular bowel movements, and reduce or even reverse disease rates, then make drinking pure water a priority.

How much water should you drink? Rule of thumb is one-half your body weight in ounces. More if you are active. If you weigh 150 lbs., then 75 oz. of water a day would be your goal. Start slow and work up to and exceed this.



For every ounce of dehydrating beverage (coffee/sodas) we drink, we need two ounces of water to negate the effect. Our bodies treat "flavored" beverages like a food, so they do not have the same hydrating effect as pure water.

Since our bodies are made up of 72% water, doesn't it make since to replenish that reservoir with more water constantly? Water is even evaporated from the body when we breathe at night. We usually wake in a dehydrated state. Drinking a full glass of water upon rising each morning is a good practice to start. It will set the tone for the day to - drink more water. By the time you are thirsty you are already dehydrated. Drinking small amounts of water constantly all day long will keep the body in a place where it can operate optimally.

Water is something so simple, so easy to access. Start slow by adding a few extra ounces each day until you reach your goal. The changes will be subtle, the final results amazing.

Fiber Food

Fiber is what moves us. Without fiber in our food we would be constipated and feel like, well, you know. Our intestines are about 22 feet long. Soluble fiber is needed to push
our food through those 22 feet and out.....   Insoluble fiber is needed to scrub the walls of our intestines. When “gunk” is left in the intestines food hangs up and can’t exit. If food sits in the intestines, it will become toxic. These toxins will be reabsorb into the body if they sit there too long.

If a person is sedentary, the bowels cannot move properly either. Therefore, diet and lifestyle are equally important to healthy bowels.




What is the difference between soluble and insoluble fiber?

Soluble fiber is like a sponge that absorbs and pushes food through the intestines. It attracts water and forms a gel that makes you feel full longer. Great for weight loss!


Insoluble fiber works like a stainless steel pad and cleans the walls of the intestines as it passes through. They do not dissolve in water and speed up the passage of food in the gut.

Together they act as the housekeepers of the intestines. They are equally important. If you aren't used to this "cleansing" effect you might think something is wrong. Keep eating the fiber and your body will adjust. It's a good thing!

 At least 2 - 3 eliminations a day is healthy. What goes in, must come out! A healthy “poop” is the consistency of toothpaste......not solid, not runny. So how often do we eliminate?  The body is meant to eliminate every time we eat.

 I find it funny that if we eliminate what we think is too often we think something is wrong and take a pill. That pill will constipate you so you grab a laxative to help with the constipation. It is a vicious cycle that should be a natural process.


Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

The following recipe is filled with fiber. Cheese from a dairy source would usually contribute to constipation, but this "cheese" only adds more fiber to your diet. Easy to make and so good to eat!

CASHEW CHEESE

Blend the following until very smooth:
1 c raw cashews (1 gram fiber/oz.)
1/3 c lemon juice
1 c water
1⁄2 c olive oil
2T sesame seeds (1 gram fiber/T)
4T Nutritional Yeast flakes *(4 g. fiber/T)
1t onion powder pinch garlic powder
1/4 t celery seed or celery salt
1 to 11⁄2 t of sea salt
When blended, ADD 1⁄2 c. sweet pimentos or roasted red peppers and blend again.

(*You can find Nutritional Yeast or Savory Yeast Flakes at any health foods store.)
Use in lasagna or “mac and cheese” with brown rice noodles for a healthy alternative. Tinkyada brand pasta is best (in US).
NOTE: For nachos, add jalapeno pepper and/or 1 can Ortega chilies. Makes a great enchilada ‘cheese’.

There are approx. 26 grams of fiber in this whole recipe. I don’t recommend eating the whole batch in one sitting! A serving size would be about a 1⁄4 cup with approx. 4 grams of
fiber per serving. Serve with baby carrots for more fiber!

Magnesium

According to the National Academy of Sciences, American's magnesium deficiency helps to "account for high rates of heart disease stroke, osteoporosis, arthritis and joint pain, digestive maladies, stress-related illnesses, chronic fatigue and a number of other ailments." Who knew it was so important and that most of us are deficient. But before you go out and stock up on magnesium pills, lets look at it more closely.


We are deficient due to the changes in agriculture and diet. Magnesium just isn't in the soil the way it used to be and our modern diet with its high levels of harmful fat, sugar, salt and protein speeds up the depletion of magnesium from our bodies. 

There is a delicate balance between calcium and magnesium. Since we are focusing so much lately on getting enough calcium that balance has been thrown off. Calcium depletes magnesium yet calcium functions best when enough magnesium is present. Studies have shown that taking a calcium supplement without enough magnesium can increase the shortage of both nutrients. The proper ratio for optimum absorption of both minerals is two to one (twice as much calcium as magnesium), while most Americans have 5 times more calcium than magnesium. 

Right now you are probably thinking you need to grab a magnesium supplement, but studies show that magnesium is not easily absorbed through the digestive tract. 

So what is the best way to get the proper amount of magnesium into the body? Epsom Salt! Epsom salt is high in both magnesium and sulfate, both of which are poorly absorbed through the stomach. Studies have shown that these minerals are easily absorbed through the skin by soaking in a bath of Epsom Salt. As with taking nutrients into the body through food, this method of absorbing magnesium is great because your body will only absorb what it needs.

Soaking in a bath of Epsom Salts has been known to improve heart and circulatory health, increase the body's ability to use insulin, relieve stress, help maintain proper calcium levels in the blood, relieve inflammation of joints, increase serotonin to promote better sleep and even will help prevent migraine headaches. All of this from taking a bath?

About 3 times a week soak in a bathtub with 2 cups of Epsom Salt in it for 12 minutes. You will boost your magnesium levels and get to enjoy a bath. If you don't have time for a full bath try soaking your feet. And remember, as it says on the box: If you are pregnant or have any health concerns, please check with your doctor before using Epsom salts.

Fat America

Have you ever noticed that Europeans seem to be slimmer than most Americans? One of the reasons may be that, with the exception of breakfast, each meal is served in courses, with soup being an up-and-center offering. The liquid in the soup helps you fill up faster, which means you’re less likely to go overboard with the main course.  The small break you get between finishing your soup and when the main fare arrives gives your brain a chance to register your fullness signals. Stopping when you are no longer hungry is much more natural. Autumn is a perfect time for soup. I’d love to hear your favorite recipes to add to my collection.

15 Bean Soup

Prep Time: 15 minutes
Cook Time: 2.5 hours
Ingredients (Serves 6-8)

• 1 7/8 lbs 15 bean soup mix (I use Bob’s Red Mill 13 bean soup mix, 29 oz bag) - be sure to throw away that nasty little seasoning packet that comes with it!
• 1 quart low sodium vegetable broth
• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 garlic clove, chopped
• 1 box frozen chopped spinach, or 10 oz of fresh, chopped spinach
• 2 carrots, thinly sliced
• 1 (15 ounce) can diced tomatoes, undrained
• 8 tablespoons lemon juice (about 2 lemons worth) – this makes it!!
• 2 bay leaves
• 3 dashes Tabasco sauce
• 1 tablespoon oregano
• 2 teaspoons chili powder
• 2 teaspoons ground thyme
• 1 teaspoon cayenne pepper
• 1/2 tablespoon ground black pepper
• 1/2 tablespoon salt

Instructions

• Soak beans overnight, or at least 8 hours. Drain and rinse.
• Cook beans in water until just tender by simmering on the stove in 2 qts. water for 1 1/2 hours. (or more) (Can also cook in slower cooker or pressure cooker.).
• Shortly before the beans are done, saute onion and garlic in oil until slightly brown.
• When beans are done, drain half the cooking water.
• Add all remaining ingredients and simmer, uncovered, for 40-60 minutes, stirring occasionally. Adjust seasoning to taste.
• Serve with a salad and whole grain artesian bread (found in freezer at HEB), or any other bread of your choice if you choose!

Quinoa Zucchini Soup

Olive Oil to coat the pan for sauteing

1 onion

2 carrots

2-3 stalks of celery, chopped

1-2 zucchini, chopped

1 quart of tomatoes, (or chopped tomatoes from your garden)

2 cups of water (or vegetable stock)

2-3 cups chicken broth or vegetable stock

1/2 cup of quinoa

1-2 potatoes, chopped or cubed

Salt and Pepper to taste

1 Tablespoon Italian Seasoning

Saute onion, carrots and celery until crisp.  Add zucchini and potato and cook for another 2-3 minutes before adding the tomatoes.  Slowly add water and chicken broth (or vegetable broth).  Bring to a boil, then reduce heat to simmer and add the quinoa and spices and let simmer for 30 minutes or so.  Add more or less vegetables according to your preference.

Corn Chowder - Vegan GF

1 T. Olive Oil

1 green onion, chopped 

1 small yellow, white or red onion

2 c. peeled, seeded and diced butternut squash (you can purchase it already cut up at most stores)

2 red potatoes, scrubbed, peeled, and cubed

2 cloves garlic

1 (15 oz. Can) coconut milk

2 c organic frozen or fresh white or yellow corn 

¼ c chopped fresh parsley

¼ t. ground cumin

1 c. water                                                     

1 t. sea salt

¼ - ½ t. freshly ground black pepper

½ t. curry powder (optional)

Instructions

Heat the oil in a large stockpot. When the oil is hot, add the green onion, onion, and butternut squash. Cook for 4-5 minutes over medium heat. Add the potatoes and garlic, and continue to cook until the potatoes and squash are beginning to soften, 6 to 10 minutes. If the veggies stick to the bottom of the pot, add a drip of oil. Add the coconut milk, corn, bay leaves, parsley, cumin, and water. Simmer, covered, until flavors blend and the potatoes and squash are cooked through but not mushy. Season with salt and fresh ground pepper. If you prefer your chowder thinner, add a little more water. Add the curry powder to each bowl if wanted.

Tomato Soup 

• 1c Raw cashews
• 2c* Water
• 1T Onion powder
• 1t Sea salt
• 3T** Olive oil
• 1t Oregano
• 1-2T Dry sweet basil
• 2T Honey

Instructions

Mix in ingredients in blender until completely smooth.

Then add:

1 qt. Stewed tomatoes

and blend again until completely smooth, heat all or as much as you will eat right then and store the rest in refrigerator for later.

*Add more water up to three cups for desired thickness

**If you measure the olive oil first, when you measure the honey it slides right out of the spoon.

Adjust spice measurement to your taste buds.