Wednesday, January 22, 2014

Day 479- Nutrition Bite

Cancers Sweet Tooth
Sugar feeds cancer according to cancer researchers. The process of glycosylation, where sugar molecules are attached to proteins, has long been of interest to scientists, particularly because certain sugar molecules are present in very high numbers in cancer cells. It now turns out that these sugar molecules are not only present but actually aid the growth of the malignant cells. In the long term this discovery is an important step towards a cure that can stop the growth of cancer cells.  More research is linked below if interested.

D. J. Gill, K. M. Tham, J. Chia, S. C. Wang, C. Steentoft, H. Clausen, E. A. Bard-Chapeau, F. A. Bard. Initiation of GalNAc-type O-glycosylation in the endoplasmic reticulum promotes cancer cell invasiveness. Proceedings of the National Academy of Sciences, 2013; 110 (34): E3152 DOI: 10.1073/pnas.1305269110

http://www.sciencedaily.com/releases/2013/09/130916103646.htm

Sugar Preacher
As I research cancer and other chronic disease,  I'm determined to eat less refined sugar and enjoy a plant based diet. The food choices that we make every day can cause long term illness if we don't choose wisely. I'm grateful to learn more about the importance of a plant based diet as I journey through life. I have seen wonderful changes in my health due to eating more vegetables and fruits.

Friday, December 6, 2013

Day 478- Nutrition Bite


chocolate kale chips
this made enough for 2 big leaves of kale, enough to fill one cookie sheet.
2 tbsp virgin coconut oil
4 tsp agave nectar
3 tbsp raw cacao powder 
1 tsp pure vanilla extract
1 tbsp chia seeds
2 tbsp shredded unsweetened coconut
kale {i used purple kale}

first remove the kale from its stem in bite-sized pieces, wash and pat dry.  to prepare the chocolate coating.  melt the coconut oil in a small dish.  i did this by sitting the dish in another bowl of hot water and stirred it gently, sort of like a cheaters double boiler.  alternatively,  you could always use a microwave.  once the coconut oil has warmed to a liquid, stir in the vanilla and agave.  then whisk in the the cacao powder making sure there are no lumps.  fold in the chia seeds and the coconut.

now you're ready to coat those pieces of kale!  i used my hands to make sure that i got chocolatey goodness in all the little curls of the leaves.  but if you're not into that you can use a spatula.  no judgment here if you're tidy like that.

spread the leaves on a cookie sheet lined with a piece of parchment paper, making sure that none are touching.  cooking times are going to vary based on your oven and how much coating is on the kale.  somewhere between 40-50 minutes at 225f should do it.  for mine i took them out after 25 minutes, flipped them over and put them back in the oven for 15 minutes more.  if you have a quirky oven, just hang close and check on your kale chips every 10 minutes to keep them from burning.  alternatively, use your dehydrator and keep it raw! - See more at: http://cupcakesandkale.blogspot.com/2011/10/chocolate-kale-chips.html#sthash.bYUbztvw.dpuf
chocolate kale chips
this made enough for 2 big leaves of kale, enough to fill one cookie sheet.
2 tbsp virgin coconut oil
4 tsp agave nectar
3 tbsp raw cacao powder 
1 tsp pure vanilla extract
1 tbsp chia seeds
2 tbsp shredded unsweetened coconut
kale {i used purple kale}

first remove the kale from its stem in bite-sized pieces, wash and pat dry.  to prepare the chocolate coating.  melt the coconut oil in a small dish.  i did this by sitting the dish in another bowl of hot water and stirred it gently, sort of like a cheaters double boiler.  alternatively,  you could always use a microwave.  once the coconut oil has warmed to a liquid, stir in the vanilla and agave.  then whisk in the the cacao powder making sure there are no lumps.  fold in the chia seeds and the coconut.

now you're ready to coat those pieces of kale!  i used my hands to make sure that i got chocolatey goodness in all the little curls of the leaves.  but if you're not into that you can use a spatula.  no judgment here if you're tidy like that.

spread the leaves on a cookie sheet lined with a piece of parchment paper, making sure that none are touching.  cooking times are going to vary based on your oven and how much coating is on the kale.  somewhere between 40-50 minutes at 225f should do it.  for mine i took them out after 25 minutes, flipped them over and put them back in the oven for 15 minutes more.  if you have a quirky oven, just hang close and check on your kale chips every 10 minutes to keep them from burning.  alternatively, use your dehydrator and keep it raw!
- See more at: http://cupcakesandkale.blogspot.com/2011/10/chocolate-kale-chips.html#sthash.bYUbztvw.dpufChocolate Kale Chips 

Chocolate Kale Chips

Ingredients

  • 3/4 cup coconut palm sugar
  • 1/2 cup cashews, preferably soaked in water for 1 to 2 hours
  • 1/4 cup plus 2 tablespoons agave nectar
  • 1/3 cup cacao powder
  • 2 tablespoons coconut oil
  • 1 teaspoon ground vanilla powder
  • 1/2 teaspoon ground cinnamon
  • Pinch cayenne pepper
  • 1 large bunch of curly kale, washed, stemmed and torn into palm-size pieces
  • 1/4 cup extra-fine shredded coconut flakes
  • 1 teaspoon hemp seeds
chocolate kale chips
this made enough for 2 big leaves of kale, enough to fill one cookie sheet.
2 tbsp virgin coconut oil
4 tsp agave nectar
3 tbsp raw cacao powder 
1 tsp pure vanilla extract
1 tbsp chia seeds
2 tbsp shredded unsweetened coconut
kale {i used purple kale} - See more at: http://cupcakesandkale.blogspot.com/2011/10/chocolate-kale-chips.html#sthash.bYUbztvw.dpuf
chocolate kale chips
this made enough for 2 big leaves of kale, enough to fill one cookie sheet.
2 tbsp virgin coconut oil
4 tsp agave nectar
3 tbsp raw cacao powder 
1 tsp pure vanilla extract
1 tbsp chia seeds
2 tbsp shredded unsweetened coconut
kale {i used purple kale}

first remove the kale from its stem in bite-sized pieces, wash and pat dry.  to prepare the chocolate coating.  melt the coconut oil in a small dish.  i did this by sitting the dish in another bowl of hot water and stirred it gently, sort of like a cheaters double boiler.  alternatively,  you could always use a microwave.  once the coconut oil has warmed to a liquid, stir in the vanilla and agave.  then whisk in the the cacao powder making sure there are no lumps.  fold in the chia seeds and the coconut.

now you're ready to coat those pieces of kale!  i used my hands to make sure that i got chocolatey goodness in all the little curls of the leaves.  but if you're not into that you can use a spatula.  no judgment here if you're tidy like that.

spread the leaves on a cookie sheet lined with a piece of parchment paper, making sure that none are touching.  cooking times are going to vary based on your oven and how much coating is on the kale.  somewhere between 40-50 minutes at 225f should do it.  for mine i took them out after 25 minutes, flipped them over and put them back in the oven for 15 minutes more.  if you have a quirky oven, just hang close and check on your kale chips every 10 minutes to keep them from burning.  alternatively, use your dehydrator and keep it raw! - See more at: http://cupcakesandkale.blogspot.com/2011/10/chocolate-kale-chips.html#sthash.bYUbztvw.dpuf
chocolate kale chips
this made enough for 2 big leaves of kale, enough to fill one cookie sheet.
2 tbsp virgin coconut oil
4 tsp agave nectar
3 tbsp raw cacao powder 
1 tsp pure vanilla extract
1 tbsp chia seeds
2 tbsp shredded unsweetened coconut
kale {i used purple kale}

first remove the kale from its stem in bite-sized pieces, wash and pat dry.  to prepare the chocolate coating.  melt the coconut oil in a small dish.  i did this by sitting the dish in another bowl of hot water and stirred it gently, sort of like a cheaters double boiler.  alternatively,  you could always use a microwave.  once the coconut oil has warmed to a liquid, stir in the vanilla and agave.  then whisk in the the cacao powder making sure there are no lumps.  fold in the chia seeds and the coconut.

now you're ready to coat those pieces of kale!  i used my hands to make sure that i got chocolatey goodness in all the little curls of the leaves.  but if you're not into that you can use a spatula.  no judgment here if you're tidy like that.

spread the leaves on a cookie sheet lined with a piece of parchment paper, making sure that none are touching.  cooking times are going to vary based on your oven and how much coating is on the kale.  somewhere between 40-50 minutes at 225f should do it.  for mine i took them out after 25 minutes, flipped them over and put them back in the oven for 15 minutes more.  if you have a quirky oven, just hang close and check on your kale chips every 10 minutes to keep them from burning.  alternatively, use your dehydrator and keep it raw! - See more at: http://cupcakesandkale.blogspot.com/2011/10/chocolate-kale-chips.html#sthash.bYUbztvw.dpuf
chocolate kale chips
this made enough for 2 big leaves of kale, enough to fill one cookie sheet.
2 tbsp virgin coconut oil
4 tsp agave nectar
3 tbsp raw cacao powder 
1 tsp pure vanilla extract
1 tbsp chia seeds
2 tbsp shredded unsweetened coconut
kale {i used purple kale}

first remove the kale from its stem in bite-sized pieces, wash and pat dry.  to prepare the chocolate coating.  melt the coconut oil in a small dish.  i did this by sitting the dish in another bowl of hot water and stirred it gently, sort of like a cheaters double boiler.  alternatively,  you could always use a microwave.  once the coconut oil has warmed to a liquid, stir in the vanilla and agave.  then whisk in the the cacao powder making sure there are no lumps.  fold in the chia seeds and the coconut.

now you're ready to coat those pieces of kale!  i used my hands to make sure that i got chocolatey goodness in all the little curls of the leaves.  but if you're not into that you can use a spatula.  no judgment here if you're tidy like that.

spread the leaves on a cookie sheet lined with a piece of parchment paper, making sure that none are touching.  cooking times are going to vary based on your oven and how much coating is on the kale.  somewhere between 40-50 minutes at 225f should do it.  for mine i took them out after 25 minutes, flipped them over and put them back in the oven for 15 minutes more.  if you have a quirky oven, just hang close and check on your kale chips every 10 minutes to keep them from burning.  alternatively, use your dehydrator and keep it raw!
- See more at: http://cupcakesandkale.blogspot.com/2011/10/chocolate-kale-chips.html#sthash.bYUbztvw.dpuf
chocolate kale chips
this made enough for 2 big leaves of kale, enough to fill one cookie sheet.
2 tbsp virgin coconut oil
4 tsp agave nectar
3 tbsp raw cacao powder 
1 tsp pure vanilla extract
1 tbsp chia seeds
2 tbsp shredded unsweetened coconut
kale {i used purple kale}

first remove the kale from its stem in bite-sized pieces, wash and pat dry.  to prepare the chocolate coating.  melt the coconut oil in a small dish.  i did this by sitting the dish in another bowl of hot water and stirred it gently, sort of like a cheaters double boiler.  alternatively,  you could always use a microwave.  once the coconut oil has warmed to a liquid, stir in the vanilla and agave.  then whisk in the the cacao powder making sure there are no lumps.  fold in the chia seeds and the coconut.

now you're ready to coat those pieces of kale!  i used my hands to make sure that i got chocolatey goodness in all the little curls of the leaves.  but if you're not into that you can use a spatula.  no judgment here if you're tidy like that.

spread the leaves on a cookie sheet lined with a piece of parchment paper, making sure that none are touching.  cooking times are going to vary based on your oven and how much coating is on the kale.  somewhere between 40-50 minutes at 225f should do it.  for mine i took them out after 25 minutes, flipped them over and put them back in the oven for 15 minutes more.  if you have a quirky oven, just hang close and check on your kale chips every 10 minutes to keep them from burning.  alternatively, use your dehydrator and keep it raw!
- See more at: http://cupcakesandkale.blogspot.com/2011/10/chocolate-kale-chips.html#sthash.bYUbztvw.dpuf
http://www.cookingchanneltv.com/recipes/chocolate-kale-chips.html

Sugar Preacher
I found this recipe on a blog recently, and I'm so excited to try Chocolate Kale Chips. Kale has some amazing benefits to the human body. One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale has an excellent source of antioxidant vitamins A, C, and K. Kale contains carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Kale is now available at Costco. I love that large wholesale stores are realizing the value healthy foods such as Kale!!


Sunday, February 10, 2013

Day 477- Nutrition Bite

Grilled Marinated Shrimp

1 cup olive oil
1/4 cup chopped fresh parsley
1 lemon, juiced
2 tablespoons hot pepper sauce
3 cloves of garlic, minced

  • Directions

  1. In a mixing bowl, mix together olive oil, parsley, lemon juice, hot sauce, garlic, tomato paste, oregano, salt, and black pepper. Reserve a small amount for basting later. Pour remaining marinade into a large resealable plastic bag with shrimp. Seal, and marinate in the refrigerator for 2 hours.
  2. Preheat grill for medium-low heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
  3. Lightly oil grill grate. Cook shrimp for 5 minutes per side, or until opaque, basting frequently with reserve marinade.                                                                                                                   

Tuesday, September 18, 2012

Day 476- Nutrition Bite

Quinoa Black Bean Burgers

Ingredients

  • 1 (15 ounce) can black beans, rinsed and drained
  • 1/4 cup quinoa
  • 1/2 cup water
  • 1/2 cup bread crumbs
  • 1/4 cup minced yellow bell pepper
  • 2 tablespoons minced onion
  • 1 large clove garlic, minced
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1 teaspoon hot pepper sauce (such as Frank's RedHot®)
  • 1 egg
  • 3 tablespoons olive oil

Directions

  1. Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes.
  2. Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
  3. Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands.
  4. Form the black bean mixture into 5 patties.
  5. Heat the olive oil in a large skillet.
  6. Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.                                                                                                                                                                                   
Sugar Preacher
My cousin made this burgers a few weeks ago. They are tasty. Tonight, my cousin, aunt, and mom  are helping me canning applesauce. I didn't realize that it would be so much work. On Sunday, I was visiting my parent's rental property and noticed apples going to waste.  I decided to be industrious and learn to can apples and may also learn to make fruit leather.


Tuesday, July 10, 2012

Day 475- Nutrition Bite

Best Vegan, Molasses-Sweetened Gingersnaps

2 and 1/2 C white whole wheat flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
1/8 C coconut palm sugar
1 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground cloves
1/2 C molasses
1/2 C oil
2 tablespoons water

Mix dry, then add wet and mix just until moistened. Roll into balls and place on parchment paper on cooking sheet (so much easier to clean up!) and then smash down a little with spatula.

375 degrees F for approximately 8 minutes


Sugar Preacher
I found this recipe today and cannot wait to try it. I have been making Gingersnaps with white flour and white sugar recently and more than happy to convert to a healthier recipe.


Tuesday, April 24, 2012

Day 474- Nutrition Bite


Charred corn, black bean and Toasted barley salad

The Goodies:
- 1/2 c. pearl or pot barley, uncooked
- 1.5 c. chicken or vegetable broth or water
- 1 tsp. canola oil
- 1 c. fresh, frozen or canned corn kernels
- 1 c. black beans
- 1/2 bell pepper, seeded and chopped
- 1 small tomato, diced
- 1 ripe mango, peeled and diced
- 1/4 purple onion, finely chopped
- 1/4 to 1/2 c. chopped parsley or cilantro (optional)

Dressing:
- 1/3 c. canola oil
- 1/4 c. fresh lime juice
- 1 tsp. cumin
- 1 tsp. ground cumin
- 1 tsp. honey
- 1 garlic clove, minced

The Fun Part:
1. in a medium saucepan, toast the dry barley over medium-high heat for a few minutes, or until golden and toasty-smelling. pour the the stock or water, bring to a boil, turn the heat down, cover and cook for 40 minutes, until tender.  transfer to a bowl to cool completely.
2. in a heavy skillet, heat the 1 tsp of canola oil over medium-high heat.  saute the kernels of corn for 5 minutes, or until starting to turn golden. set aside to cool.
3. in a small bowl or jar, combine all the dressing ingredients and whisk or shape to combine.
4. in a large bowl, toss together the cooled barley, corn, beans, pepper, tomato, mango, onion and parsley (if using). drizzle with dressing and toss to coat.
5. serve immediately or refrigerate for up to a few hours before serving.

Sugar Preacher
I found this recipe in a ski magazine on my trip to Canada. A good recipe find is always a treat. As I was making this recipe, I realized that I didn't barley, but I did have wheat berries. You can also substitute quinoa, rice, and couscous for barley in this recipe. This dish has a mexican twist and very nutrient dense. 
Day 473- Nutrition Bite

Mulligatawny Soup I



Prep Time:
20 Min
Cook Time:
1 Hr
Ready In:
1 Hr 20 Min

Servings  (Help)

Calculate

Original Recipe Yield 6 servings

Ingredients

  • 1/2 cup chopped onion
  • 2 stalks celery, chopped
  • 1 carrot, diced
  • 1/4 cup butter
  • 1 1/2 tablespoons all-purpose flour
  • 1 1/2 teaspoons curry powder
  • 4 cups chicken broth
  • 1/2 apple, cored and chopped
  • 1/4 cup white rice
  • 1 skinless, boneless chicken breast half - cut into cubes
  • salt to taste
  • ground black pepper to taste
  • 1 pinch dried thyme
  • 1/2 cup heavy cream, heated

Directions

  1. Saute onions, celery, carrot, and butter in a large soup pot. Add flour and curry, and cook 5 more minutes. Add chicken stock, mix well, and bring to a boil. Simmer about 1/2 hour.
  2. Add apple, rice, chicken, salt, pepper, and thyme. Simmer 15-20 minutes, or until rice is done.
  3. When serving, add hot cream.

Nutritional Information open nutritional information

Amount Per Serving  Calories: 213 | Total Fat: 15.5g | Cholesterol: 59mg



http://allrecipes.com/recipe/mulligatawny-soup-i/detail.aspx?event8=1&prop24=SR_Title&e11=mulligatawny%20soup&e8=Quick%20Search&event10=1&e7=Recipe


Sugar Preacher
A few months ago, I had this dish at my cousin's wedding shower. It is tasty and easy to prepare. I highly suggest this Indian soup. Tonight, I used my food storage dehydrated apples, and the soup still turned out good. Once again, I started my sugar shun after several months of feeling bloated from refined sugar and other unhealthy foods.  It feels good to be utilizing my creativity in the kitchen again.