Author Archive for nina – Page 5

Quinoa or Buckwheat Stuffed Peppers

by nina
August 27th, 2014

  • index
  • Ingredients
  • 2 cups cooked quinoa
  • 1 – 2 Tbsp. organic, unrefined coconut oil, ghee or butter
  • 1 medium onion, chopped fine
  • 1 tsp. sea salt or to taste
  • 3/4 tsp. pepper
  • 2 Tbsp. dried sweet basil
  • 2 Tbsp. paprika
  • 4-6 cloves garlic, chopped fine
  • 2 stalks celery, chopped fine
  • 1 lb. greens such as kale, parboiled 5 minutes, chopped
  • 6 red, green or yellow peppers, seeded and parboiled 5 minutes

Directions

  1. Sauté onion in oil or ghee or coconut oil with seasonings until translucent.
  2. Add garlic, celery, and kale, cook until tender.
  3. Blend with cooked grains.
  4. Taste mixture and adjust seasonings.
  5. Stuff red or green peppers with quinoa mixture.
  6. Bake at 350 degrees in oiled casserole for 45 minutes.
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The Healing Power of Curcumin

by nina
October 20th, 2013
The Healing Power of Curcumin
The Healing Properties of Curcumin

Don’t confuse Curcumin with Turmeric!
 

Curcumin can help provide powerful and needed support for:

  • Pain and inflammation
  • Liver damage  disorders
  • Gallbladder problems
  • Digestive problems
  • Eye problems, such as cataracts

Curcumin is derived from the spice turmeric.  It is known for its anti inflammatory, anti viral, anti fungal and anti bacterial properties.  It is much safer than using NSAID’s (aspirin, tylenol etc.), Other preliminary lab studies suggest that curcumin might protect against types of skin diseases, Alzheimer’s, colitis, stomach ulcers and high cholesterol.

Don’t confuse curry powder (turmeric) with curcumin. Turmeric is the substance that gives curry its yellowish color, while curcumin is the active ingredient of turmeric that offers the health benefits known in earlier medical traditions and that is being discovered now in western nutritional medicine. Curcumin comprises five percent of turmeric.

To order your curcumin from Good Health use this code for convenience.

 

http://www.goodhealthaffiliate.com/

idevaffiliate.php?is+2499

 

 

 

 
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Our Summer Garden…Full of Nutrition!

by nina
September 8th, 2013

Summer Harvest Squash Casserole

Using a variety of herbs and vegies from the garden!

yummie!

I have created a delicious squash casserole from our abundant heirloom squash and yummie fennel.
Ingredients:
3-5 small squash (any kind will do)
1-2 fennel bulb sliced
1/2 cup cream (can use coconut milk)

1/2 cup onion, 2 garlic cloves (sauteed)

1 cup grated cheese such as goat, asiago or reggiano
Herbs from the garden: chopped
basil
oregano
thyme

Rub the dish with a bit of olive or coconut oil for easy clean up.

Layer veges, herbs and cheese in a large casserole dish

Add salt/pepper and herbs. Cover the veges in cream and bake for 30 minutes at 350.
Enjoy

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Easy Gaspacho

by nina
August 21st, 2013

 

Heart healthy, delicious, nutritious high Vitamin C and anitioxidants

Heart healthy, delicious, nutritious high Vitamin C and anitioxidants

 

 

Use a blender or a food processor

 A great hot weather favorite.  Add any herbs you like such as dill, marjoram, cilantro or thyme!

 

 

Ingredients:

 

1 1/2 – 2pounds ripe tomatoes slices and 2 thick slices day-old bread (can be gluten free)

1 shallot

1 medium cucumber

1-2 cloves garlic

2 tbs. sherry or apple cider vinegar

1/4 cup extra virgin olive oil

Sea salt and ground pepper

Optional Ingredients:

1 red or green pepper

1 fennel bulb

3-4 tomatillos

Orange juice instead of vinegar

Juice of 2-3 limes

Instructions:

  • Quarter tomatoes and remove stems.
  • Tear bread into chunks.
  • Peel and roughly chop cucumber, shallot and garlic.
  • Put bread pieces int processor or blender.
  • Squeeze tomato quarters over the bread then add them.  Let this sit for 20 minutes so bread can absorb juices.  (You can skip this step if not using bread, and remember you can use a gluten free version).
  • Pulse the tomatoes and bread until a rough porridge.  Add cucumber, shallot, garlic, vinegar and 1/2 teas salt.
  • Process briefly.  Leave a bit chunky if you like it that way.
  • Blend in the Olive Oil with the blender/processor running.
  • Season with additional salt, pepper, hot sauce etc.  Garnish with cilantro, cucumber, tomato or anything you like!
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Watermelon Salad Perfect for Summer!

by nina
August 21st, 2013
Healthy, cool, refreshing, hydrating and delicious

Great summer salad

Watermelon Salad

A great summer dish!
Ingredients:
1/4 cup good quality apple cider vinegar (Bragg’s)
1 tbs. coconut sugar or a few drops of stevia
8 (roughly 4 by 2 inch) pieces of seedless watermelon
4 ounces feta cheese, crumbled
2 tbs. shredded mint leaves

Directions:

In a small saucepan, whisk together the vinegar and sugar (or stevia).  Cook over mediumm eat until reduced

by half and syrupy, about 4 minutes.

Stack 2 pieces of watermelon on each plate and drizzle with vinegar reduction.  Sprinkle with feta cheese and mint and serve.

 

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Positive Aging

by nina
August 21st, 2013

Positive Aging is A Way of Being!     

health, longevity, choosing life

Positive Aging is a Choice!

We all know that we are getting older by the minute.  I believe that our ability to age as healthy, energetic, loving and happy people is a matter of basic education.  We are bio-individuals; one size does not fit all.  It’s like a game or a maze that we have to solve for ourselves if our lifestyle choices are to be sustainable, enjoyable and positive.

Understanding that our food really is what heals or harms our bodies, here are a few guidelines that I recommend to all of my clients:

1. Stay hydrated with filtered water.  Avoid bottled water.  (put a link to water filter site here)

2. Use fresh, organic, locally grown food whenever possible.

3. Eat at least 50% of your food in raw form to ensure you are getting more nutrients such as antioxidants, flavonoids, vitamins and minerals.

4. Reduce or eliminate gluten to reduce inflammation. Inflammation is the root cause of ALL disease.

5. Eliminate all artificial sweeteners, MSG, and other chemicals.  Read labels.  Beware of any packaged, bottled or processed food that contains more than six ingredients.

6. Choose your supplements well; they are not created equally.

 7. Eat slowly and mindfully. Enjoy. 

Look for my E-book on Positive Aging coming soon!

 

Our Tower Garden 8-20-2013

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The Mediteranean Diet

by nina
March 19th, 2013

The Good Stuff!

 

Did you read the recent New York Times article by food writer, Mark Bitman?  Long story short, the Mediterranean diet really is all it’s cracked up to be.  Sounding rather un-American, this diet is low in red meat, low in sugar and processed carbs, low in junk food, and high in just about everything else: healthy fats, lots of vegetables, fruits, legumes and less-harmful proteins such as good fish and dairy (like feta and mozzarella cheese).

Bitman spoke to Dr. Walter Willet who was one the teachers at the Institute for Integratve Nutrition which I attended.  Dr. Willet said,”We have so many types of evidence that this kind of eating work”.

He goes on to report that “Most Americans eat so poorly that even a modest change in the direction of their diet is likely to benefit.”  I totally agree.

What I love about the Mediterranean diet is that it makes sense.  It is mostly whole foods, minimally processed, fresh and simply prepared. These fresh foods are packed with phytonutrients, anti-oxidants, good fats and fiber.   Meals are easy to prepare and relatively inexpensive.

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The Dirty Dozen – Foods to always buy organic if possible

by nina
February 14th, 2013

The “Dirty Dozen”

The Incredible Edible Apple

 

These foods should be purchased organic whenever possible.  They are the most heavily pesticide laden fresh foods in our stores!

 

 

 

Apples

Celery

Strawberries

Peaches

Spinach

Nectarines

Grapes

Sweet bell peppers

Potatoes

Blueberries

Lettuce

Kale

 

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Old Fashioned Oatmeal

by nina
January 14th, 2013

Old Fashioned Oatmeal

Ingredients:

  • 1 cup oats, rolled or cracked (NOT the quick cooking kind, but ‘old fashioned,’ like Bob’s Red Mill)
  • 1 cup warm water
  • 2 T whey plain whole milk, yogurt, kefir or buttermilk  (or lemon juice to make this casein free or kosher)
  • 1 cup water
  • ½ tsp sea salt
  • 1 T flax or chia seeds ground into meal (optional)
  • Stevia, honey or real maple syrup (grade B) to sweeten (optional)
  • Touch of butter, ghee cream or milk, optional, but especially good for the kids

Preparation:

Mix the oats with warm water and whey or yogurt, cover and leave in a warm place (NOT the fridge) for at least 7 hours and as long as 24 hours [overnight is fine]. In the morning, bring an additional cup of water to a boil with the sea salt. Add the soaked oats, reduce the heat, cover and simmer several minutes. Remove from heat, stir in optional flax seeds and let stand for a few minutes. Serve with the ghee, butter or cream and Stevia, grade B maple syrup, or raw honey.

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Warm Cabbage Soup

by nina
January 14th, 2013

Warm and Delicious Cabbage Soup

Cabbage Soup Ingredients

  • 2 quarts water (or chicken broth)
  • 3 tabs olive or coconut oil, or butter (do not heat to smoking)
  • ½ onion, chopped
  • 2 cloves garlic, chopped (more if desired)
  • 4 teaspoons chicken bouillon granules (if not using chicken stock)
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon black pepper, or to taste
  • 1 head cabbage, cored and coarsely chopped
  • 1 (14.5 ounce) can Italian-style stewed tomatoes, drained and diced                                             (Muir Organic or Pomi are good)

Directions

  • In a large stockpot, heat oil over medium heat. Stir in onion and garlic; cook until onion is transparent, about 5 minutes.
  • Stir in water, bouillon, salt, and pepper. Bring to a boil, then stir in cabbage. Simmer until cabbage wilts, about 10 minutes.
  • Stir in tomatoes. Return to a boil, then simmer 15 to 30 minutes, stirring often.

Serve immediately.  Serves 4

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