Food

Food – Vacation Plans or Weekend Outings

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When you think of summer weekends, what food pops into your mind? When you think of eating on the road, is fast food the first thing you think of? This summer, don’t eat foods that will leave you feeling depleted, bloated, and tired. Making better food choices will have a positive impact on your leisure time. Healthy food and plenty of water will sustain your energy levels, fuel your muscles, and help you recover quickly. The food you eat on the road will serve as your traveling repair kit.

Healthy eating starts where you stop – If you’re on the road and stop at a fast-food joint, your food choices will be limited to fast food. But if you stop at a grocery store that offers whole or healthy foods—fruits, bagged carrots, nuts, hummus—or a supermarket that features a salad bar, you quickly expand your choices (and reduce junk-food temptations).

Eat frequently, and in smaller amounts – Eating small amounts of healthy foods throughout the day sends a signal to your brain that the food supply is plentiful, so it’s okay to burn through those calories quickly. Limiting your calorie load at a single sitting also gives you lots of energy. Eating too much at one sitting can make you sluggish and sleepy.

Eat plenty of protein – Eating the right amount of complete protein for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong. A complete protein for vegetarians is a grain plus a legume (such as whole grain bread with nut butter, or corn tortilla with beans).

Pack snacks so you’re not skipping meals – Often when we’re traveling, we don’t have access to food at regular intervals. The problem is, your body responds as if it’s facing a food shortage and your metabolism slows way down to prevent you from starving. To keep your mind and body humming, pack healthy snacks in your car or backpack. Examples are almonds, raw vegetables and hummus, soy yogurt and berries, fresh and dried fruit.

Avoid “feel bad” foods – These are foods you crave, but after you eat them you feel sick or depleted. When you’re on the road, it’s particularly essential to avoid foods that drain your energy and deflate your mood.

Drink lots of water – Yes, water is a food. The body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings. Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water. www.mensfitness.com/nutrition/what-to-eat

Try cutting up fresh fruit and vegetables beforehand and leaving them nearby and handy as you travel.

Recipe – Living Cucumber Sunflower Seed Pate

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1 large cucumber, peeled

¼ yellow or sweet onion, chopped

1 cup raw sunflower seeds

1-2 tsp. sea salt, to taste

1 large clove garlic, crushed

Blend cucumber to a liquid consistency and place into bowl. Add raw sunflower seeds into blended cucumber and soak overnight in refrigerator. Blend the mixture in the morning and add remaining ingredients (seasonings).

Food – The Living Cucumber

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A beneficial way to build your body with live foods is by incorporating into your diet as many raw foods each day as you can and include the wonderful cucumber. Consider the following:

Cucumbers, like watermelons, are 95 percent water, keeping the body hydrated and the inner temperature regulated. They are also effective in assisting the body to flush out toxins.

Cucumber skin contains a high amount of vitamin C, which is about 10 percent of the recommended daily allowance so leave on as much as possible. If you do like your cucumbers peeled, the skin has other qualities. It can be used to relieve sunburn and mild skin irritations with an affect similar to that of aloe vera. There are some research indications that cucumbers can even stimulate hair growth. Herbalists recommend cucumber juice to reduce puffiness around the eyes and to calm down acne.

Cucumbers can either relieve acid indigestion and heartburn or cause it, depending on the individual. They are a good source of dietary fiber. www.gardeningchannel.com/the-health-benefits-of-cucumbers/

Cucumber History

Cucumber plants naturally thrive in both temperate and tropical environments, and generally require temperatures between 60–90°F (15–33°C). For this reason, they are native to many regions of the world. The first cucumbers were likely to have originated in Western Asia (and perhaps more specifically in India) or parts of the Middle East. Cucumbers are mentioned in the legend of Gilgamesh—a Uruk king who lived around 2500 B.C. in what is now called Iraq and Kuwait. It was approximately 3,300 years later when cucumber cultivation spread to parts of Europe, including France. And it was not until the time of the European colonists that cucumbers finally appeared in North America in the 1500s.

Today, the states of Florida and California are able to provide U.S. consumers with fresh cucumbers for most of the year (from March through November). Imported cucumbers from Mexico are commonly found in groceries during the winter months of December, January, and February. In California alone, about 6,600 acres are planted with slicing cucumber varieties and 4,400 with pickling cucumbers. Worldwide, China is by far the largest producer of cucumbers, and provides about two-thirds of the global supply. Iran, Turkey, Russia, Egypt, Spain, Mexico, the Ukraine, Japan, Indonesia, and the U.S. all participate in the world cucumber market, with an especially high number of exports coming from Iran, Mexico, and Spain. Annual production of cucumbers worldwide is approximately 84 billion pounds.

www.whfoods.com/genpage.php?tname=foodspice&dbid=42

Recipe – Potato Curry with Peas and Carrots

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2 Tbpn olive oil

1 cup (or more as needed) water

1 Tbpn hot curry powder

1 tsp salt

2 cloves garlic, minced

1 tsp ground coriander

2 large onions, thinly sliced

1 tspn turmeric

8 oz carrots, thinly sliced

1 ¾ cups frozen peas

4 medium potatoes, peeled and cut into 1 inch chunks

1 can coconut milk

In a large, heavy-bottomed skillet, heat the oil over medium heat. When hot, add the hot curry powder and stir it around for 30 seconds. Add the onions to the pan and saute’ until they are tender and slightly golden. Then add the carrots, potatoes, and minced garlic. Give it all a good stir, and add about a half-cup each of water and coconut milk. Stir in the turmeric, salts, and coriander. Reduce the heat to low and cover it. Check every so often to stir the pot and check the moisture level. When the moisture is almost all absorbed, add more coconut milk and water, in equal parts. Continue to cook, stir, and add liquid until the vegetables are very tender and the curry is nice and thick. At this point, taste it to check that the spice levels are where you like them. When you are there, stir in the peas and the rest of the coconut milk (and water if necessary), and cook it for another 3 minutes or so, until the peas are heated through and the curry thickens up again. Serve over brown rice. Makes 4 generous servings.

Helpful Hints: The coconut milk, while a delicious, rich and creamy addition, can be replaced with water or a flavorful broth, if desired.

Recipe – Easy Pumpkin Puree

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Choose the lighter colored “pie pumpkins” or “sugar pumpkins.” They are sweeter and less watery than the orange jack-o’-lantern pumpkins.

 

  • Cut the top from the pumpkin and scrape out the stringy membranes and seeds.
  • Cut the pumpkin into large pieces and place in a roasting pan.
  • Pour ½ cup water into the bottom of the pan and cover with foil.
  • Bake 45-60 minutes or until pumpkin is soft and easily pierced with a fork.
  • Scrape the soft pulp from the skin into a food processor or blender and puree.
  • Use for pie filling, puddings or cookies.

Leftover pumpkin puree may be frozen in an airtight container for up to 12 months.

Food – Pumpkin – The King of Squash

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It is pumpkin time again! And, this is the only time of the year when many think about the king of squash.

“Early American colonists chanted whenever they were overcome with appreciation for this oversize orange squash. Pumpkin was a popular food back then, and the early settlers ate a peck of it in pumpkin soup, pumpkin pie, and even pumpkin beer.

“It’s a different story now. … If we actually eat pumpkin at all, it’s mainly in Thanksgiving and Christmas pies.

“It’s not just due to its size that pumpkin is called the king of squash. A half-cup of canned pumpkin has more than 16 milligrams of beta-carotene, 160 to 260 percent of the daily amount recommended by experts. Pumpkin is also a source of lesser-known carotenoids such as lutein and zeaxanthin.

“Carotenoids, which create the orange color of pumpkin, help protect the body by neutralizing harmful oxygen molecules known as free radicals. ‘Lutein and zeaxanthin are very potent free radical scavengers,’ says Paul Lachance, Ph.D., professor of nutrition and chairman of the department of food science at Rutgers University in New Brunswick, New Jersey. A diet high in antioxidants can help prevent many of the diseases associated with aging, including heart disease and cancer.

“Lutein and zeaxanthin aren’t found only in pumpkin; they are also found in the lenses of the eyes. Studies suggest that eating foods high in these compounds may help block the formation of cataracts.

The Whole Picture

“In addition to its rich stores of beta-carotene and other phytonutrients, pumpkin contains generous amounts of fiber. For example, while 1 cup of cornflakes contains 1 gram of fiber, a half-cup of canned pumpkin contains more than 3 grams, 6 percent of the Daily Value.

“Iron is another pumpkin mainstay. A half-cup of pumpkin provides almost 2 mg of iron, about 20 percent of the Recommended Daily Allowance (RDA) for men and 13 percent of the RDA for women. …

“Even richer in iron than the flesh are the pumpkin’s seeds. One ounce—which consists of about 140 seeds, a huge handful—contains about 4 mg of iron, about 40% of the RDA for men and 27% of the RDA for women. …

“When you have a taste for a crunchy, highly nutritious snack, pumpkin seeds, in moderation, are a good choice.” Excerpts from: The Doctors Book of Food Remedies, Selene Yeager and Editors of Prevention Health Books, 1998 Rodale Inc., 458-460.

 

Recipe

Easy Pumpkin Puree
Choose the lighter colored “pie pumpkins” or “sugar pumpkins.” They are sweeter and less watery than the orange jack-o’-lantern pumpkins.
·         Cut the top from the pumpkin and scrape out the stringy membranes and seeds.

·         Cut the pumpkin into large pieces and place in a roasting pan.

·         Pour ½ cup water into the bottom of the pan and cover with foil.

·         Bake 45-60 minutes or until pumpkin is soft and easily pierced with a fork.

·         Scrape the soft pulp from the skin into a food processor or blender and puree.

·         Use for pie filling, puddings or cookies.

Leftover pumpkin puree may be frozen in an airtight container for up to 12 months

Food – Spice it up

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A spice is a dried seed, fruit, root, bark, or vegetable substance primarily used for flavoring, coloring or preserving food. Sometimes a spice is used to hide other flavors. Spices are distinguished from herbs, which are parts of leafy, green plants also used for flavoring or as garnish.

A spice may be available in several forms: fresh, whole dried, or pre-ground dried. Generally, spices are dried. A whole dried spice has the longest shelf life, so it can be purchased and stored in larger amounts, making it cheaper on a per-serving basis. Small seeds, such as fennel and mustard seeds, are often used both whole and in powder form.

The flavor of a spice is derived in part from compounds (volatile oils) that oxidize or evaporate when exposed to air. Grinding a spice greatly increases its surface area and so increases the rates of oxidation and evaporation. Thus, flavor is maximized by storing a spice whole and grinding when needed. The shelf life of a whole dry spice is roughly two years; of a ground spice roughly six months. The “flavor life” of a ground spice can be much shorter. Ground spices are better stored away from light.

To grind a whole spice, the classic tool is mortar and pestle. Less labor-intensive tools are more common now: a microplane or fine grater can be used to grind small amounts; a coffee grinder is useful for larger amounts.

As a general rule, the flavors from a spice take time to infuse into the food, so spices should be added early in preparation.

Vegan recipes often use more spice than conventional recipes, since spices are plant-based and a great way to add flavor to a non-meat dish. It can be tricky to cook a full range of recipes under strict limitations, but with a little creativity vegan food can be as delicious and satisfying as any other diet.

Recipe – Rutabagas Fries

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Rutabagas

garlic Powder

Olive Oil

paprika

Salt

Preheat oven to 425 degrees F.

  1. Peel rutabagas and slice into ¼” rounds or cut into strips – they will cook a little faster in strips but watch them carefully or they will burn.
  2. Spray with oil and sprinkle a little salt and place on a nonstick baking sheet.
  3. Cook about 12 minutes, turning twice. Done when golden brown and tender.

Immediately sprinkle with garlic powder and paprika. Add a little salt at the end as well.

Food – Rutabagas, What are They?

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Rutabagas, commonly called swede, turnip, yellow turnip, or neep, are a root vegetable that originated as a cross between a cabbage and a turnip. Years ago they were considered one of the more common vegetables. Everyone knew what they were and most people liked them. My childhood memory is Mother putting them into stews or cooking them before mashing them together with potatoes. Yum! I can still taste it. Always choose small to medium rutabagas with firm skin. Once they grow over four inches in diameter they are usually tough and woody and not as sweet as the smaller ones.

Rutabagas are not exactly a nutrition powerhouse, but they do come with a high pedigree for potassium and a good recommendation for vitamin C. They are also a source of magnesium, folate, calcium and phosphorus and a single serving provides about 12% of the daily value of fiber.

Preparation

Raw—Peel with a vegetable peeler because they are often waxed. Slice and enjoy as a snack. Chop, dice, or grate into salads. Work well grated in coleslaw or carrot salad.

Baking—Cut peeled rutabagas into 1/4-inch slices. Place them in a baking dish and sprinkle generously with water. Cover with foil and bake at 350 degrees F. for 20 to 30 minutes or until tender.

Boiling—Place whole rutabaga in boiling water and cook until tender, about 25 to 35 minutes. For sliced rutabagas cook 7 to 10 minutes.

Steaming—Whole or cut rutabaga can be steamed over boiling water for 25 to 35 minutes.

Stir-fry—Thinly slice rutabaga and fry with onions until crisp and tender, about 6 to 7 minutes.

Freezing—Cut rutabagas into strips or slices and blanch for 2 minutes in boiling water before freezing. Rutabagas can be cooked and/or pureed before freezing.

Storage—Rutabagas keep well and can be stored in the refrigerator for up to 2 to 3 weeks. Unrefrigerated they will keep for about a week.

www.vegparadise.com/highestperch4.html

Recipe – Shredded Raw Salad with Jicama

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Shred the following vegetables into Equal amounts, e.g., ½ cup each or 1 cup each:

Beets

Jicama

Zucchini, green

Carrots

Cover with an oil and lemon juice dressing seasoned with salt and sprinkled with dried basil or your favorite dressing. This is a very simple nutritious recipe.