tag:blogger.com,1999:blog-19863531455260703062024-03-18T23:06:40.399-04:00Nutritarian RecipesA collection of recipes I created over the years I lived out a "Nutritarian" lifestyle. Some may be great, some not-so-great, but I wanted to experiment! Nutritarian principles are explained in Joel Fuhrman M.D.'s books *Eat to Live,* *Eat for Health,* etc. More information is available at drfuhrman.com . (I eat differently now, but still healthy!)Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.comBlogger167125tag:blogger.com,1999:blog-1986353145526070306.post-56598609048163457492012-08-13T11:24:00.000-04:002012-08-13T11:25:10.664-04:00Creamy Zucchini Soup with Spinach and CornI made this outstanding soup the other day and raved about it on Facebook. But then the great blogger and photographer Wendy at Healthy Girl's Kitchen did a post about it today. <a href="http://healthygirlskitchen.blogspot.com/2012/08/four-movies-and-farmers-market.html" target="_blank">Here's hers.</a><br />
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I would note that I substituted soaked almonds for the cashews and was thrilled to have fresh from our garden (and the farmer neighbor's corn patch) all the corn, zucchini, basil, thyme, and oregano. What a treat!Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com2tag:blogger.com,1999:blog-1986353145526070306.post-45949638045272280462012-08-13T10:53:00.000-04:002012-08-13T10:53:46.506-04:00The Bad News, But Not HopelessDr. Arya Sharma has a brief post today about <a href="http://www.drsharma.ca/why-diet-and-exercise-is-not-a-treatment-for-obesity.html" target="_blank">"Why Diet and Exercise is Not a Treatment for Obesity."</a> In brief, heavy people who lose weight must work much harder to keep it off than do those who are naturally the lower weight.<br />
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It's true for me that I have to eat like a person who weighs dozens and dozens of pounds less than I do to maintain my current weight at nearly 15% below my highest weight. And I still have a long way to go. But I'm not giving up: although I'm currently eating about 1200 calories and losing nicely, I'm much more satisfied with those calories as nutrient-dense foods than I could ever be with that number of calories in Special K, aspartame-sweetened yogurt, Lean Cuisine, and Slim Fast.<br />
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My typical day looks like this:<br />
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<b>Breakfast</b> -- 1/3 cup (dry) oatmeal made with one piece of fruit and 1/2 oz nuts<br />
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<b>Lunch</b> -- giant salad of mixed greens and other veggies with 1/2-1 cup beans, 1/2 oz nuts, and one fruit<br />
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<b>Supper</b> -- different cooked veggies, usually one serving of starchy vegetable or rice, either beans alone or 1-3 oz of fish/poultry/meat, a fruit<br />
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<b>Snack or Dessert (sometimes)</b> -- a couple of fruits in a smoothie with flax and kale, or a slice of Ezekiel bread toast with peanut butter and a little homemade jam, or just some fruitCindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com2tag:blogger.com,1999:blog-1986353145526070306.post-15990126757001087262012-08-09T14:42:00.000-04:002016-01-09T14:12:14.018-05:00Falafel Salad<div style="text-align: center;">
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Faced with a burgeoning crop of elderberries and blackberries, especially, with tomatoes yet to come, hubby decided we needed a chest freezer in addition to our two side-by-side refrigerators, and I have to say I'm glad I didn't have to beg him. As I write he and youngest son are fetching it from the local Sears store.<br />
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But as I have tried to reduce bulk in the other freezers, I discovered a quart freezer bag with the "dough" for a recipe I made probably a year ago, Baked Falafel, from Isa Chandra Moskowitz's <i><a href="http://www.blogger.com/%3Ca%20href=%22http://www.amazon.com/gp/product/1600940498/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1600940498&linkCode=as2&tag=wrasselings-20%22%3EAppetite%20for%20Reduction:%20125%20Fast%20and%20Filling%20Low-Fat%20Vegan%20Recipes%3C/a%3E%3Cimg%20src=%22http://www.assoc-amazon.com/e/ir?t=wrasselings-20&l=as2&o=1&a=1600940498%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;%22%20/%3E" target="_blank">Appetite for Reduction</a></i>, pp. 121-122. <br />
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I remember being a bit disappointed the first time around that the patties didn't firm up and tended to stick to the pan, and when I made some up last night they still had a bit of that trouble, but nothing a little more experimentation can't fix. They're pleasantly mild, but I will make them with higher onion, garlic, and spice content next time. <a href="http://www.momsownwords.com/article-topics/recipes/baked-falafel-vegan-recipe-appetite-for-reduction-isa-chandra-moskowitz/" target="_blank">Here's another blogger's sharing of Isa's recipe, with a photo.</a><br />
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For supper last night I served this with raita and diced tomatoes, and it was very nice. For today's salad I realized the falafel, being almost entirely chickpeas, would be great for my bean content. So this is what I did:<br />
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<b>Falafel Salad</b><br />
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Several baked falafel patties, toasted if not freshly made (<i>Appetite for Reduction, </i>pp. 121-122)<br />
Mixed dark salad greens (I included some broccoli slaw in mine)<br />
1/2 small green pepper, diced<br />
1/2 tomato, diced<br />
1/4 small onion, diced<br />
1/4 cup raisins<br />
1/2 oz. pepitas (or sunflower seeds), toasted<br />
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Assemble veggies and top with crumbled falafel, raisins, and pepitas, then dress with raita (I used about 1/3 cup) and toss.<br />
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<b>Raita</b><br />
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1/2 cucumber, mostly peeled and diced<br />
1 cup yogurt (soy is fine)<br />
2 T. minced mint leaves<br />
1 tsp. honey (I had to substitute 2 tsp. lemon curd, and it was pretty good!)<br />
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Combine ingredients and let sit for at least thirty minutes before serving, to meld flavors<br />
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<b>Verdict: Very Good</b>. I really like this change from my usual greens-and-beans, fruit-and-nut lunchtime salads.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com3tag:blogger.com,1999:blog-1986353145526070306.post-65051146870502523992012-08-02T14:28:00.000-04:002016-01-09T14:13:40.382-05:00A Refreshing Approach to Weight LossI have always appreciated the work of <a href="http://www.drsharma.ca/" target="_blank">Arya Sharma</a> and <a href="http://www.weightymatters.ca/" target="_blank">Yoni Freedhoff</a>, two family physicians who really "get" the challenges of obesity management and educate the public through their blogs. The Canadian Obesity Network, of which they are both members, has developed a great tool for physicians, and I wanted to note it here for my own reference as well as for others.<br />
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In particular, the "tool" of the <a href="http://www.obesitynetwork.ca/5As" target="_blank">5As of Obesity Management</a> recognizes the difference between ideal weight--what the charts call for--and "best weight"--what a person can sustain while still enjoying life. The tool notes that 5%-10% weight reduction can make major differences in quality of life, shows the difference between classes and stages of obesity, and ultimately makes me feel more a success than a failure. I've sustained a 10%-20% weight loss for the last five years, and though I still have a long way to go, with ongoing diligence on many fronts and course correction as needed, the work of these physicians gives me contentment with what I have accomplished even as I work for more.<br />
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Thanks, guys.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com2tag:blogger.com,1999:blog-1986353145526070306.post-13863618910504655812012-08-01T16:53:00.000-04:002012-08-01T16:53:24.098-04:00Vacation InspirationI enjoyed a combination science conference and anniversary celebration trip with my husband last week in the San Diego area. On our last day, just before we went to the airport, we had lunch at the famous <a href="http://cohnrestaurants.rtrk.com/?scid=1384647&kw=8766305:19701&pub_cr_id=3710093638" target="_blank">Prado Restaurant in Balboa Park</a>. I was delighted to be able to get what they call the "Market Salad," teasingly pictured below behind my husband's paella. The salad was a gorgeous creation of plain but beautifully arranged golden and ruby beets, diced tomato, diced avocado, green beans, and fresh-cut sweet corn atop mixed baby greens.<br />
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<a href="http://www.flickr.com/photos/sphericalbull/7688223616/" title="A View from Our Table, Part II by Spherical Bull, on Flickr"><img alt="A View from Our Table, Part II" height="260" src="http://farm8.staticflickr.com/7113/7688223616_0548faab26_m.jpg" width="360" /></a><br />
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These were dressed very lightly with a dressing that could have been improved--it seemed more straight olive oil than the "cracked coriander vinaigrette" the menu promised. But it inspired me for my latest batch of nut-based creamy salad dressing.<br />
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<b>Creamy Almond-Coriander Dressing</b><br />
<br />
3 oz. lightly toasted almonds<br />
Juice and flesh and a little zest from one lime<br />
1-2 cloves garlic<br />
1/2 tsp. coriander, freshly-ground and sifted, if possible<br />
1 slice candied ginger (fresh would be fine, but you might want to add a date for a touch of sweetness)<br />
water to make 24 oz.<br />
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Combine all in blender and whirl until smooth and creamy.<br />
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Verdict: Very Good. This is a very mild dressing, and I think it could use more ginger and more coriander, to really bring out that exotic flavor. The great thing is that 1/4 cup dressing is just 1/4 oz. nuts.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-81567984320653374152012-07-18T14:46:00.000-04:002016-01-09T14:16:18.914-05:00Clean-out-the-Fridge WrapThe day before a week-long trip, I'm trying to use up leftovers and produce the people left behind will not appreciate, so I've tucked an unopened bag of Glory collards and one of kale into the freezer for future use and tossed out some things that are questionable. We've been out of lettuce for nearly a week, so I've been working with the other greens (including exotic lettuces from the garden).<br />
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For lunch today I'm finishing up some Chinese red bean soup. I didn't do anything particularly special with the beans, certainly nothing Asian, but they're those beautiful little round red beans from an Asian grocery in Pittsburgh. I'm also having a wrap sandwich I made up and approve of. See if it inspires you.<br />
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<a href="http://www.flickr.com/photos/kusine/520565261/" title="kale by kusine, on Flickr"><img alt="kale" src="http://farm1.staticflickr.com/236/520565261_0738b51feb_m.jpg" height="180" width="240" /></a><br />
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<b>Smoky Kale Wrap</b><br />
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1/2 small onion, sliced<br />
2 cups packed chopped kale<br />
clove of garlic, sliced<br />
1/2 tomato, chopped<br />
3 large olives, chopped (I used the wrinkly black kind in non-oil brine)<br />
1-2 teaspoons olive brine or water (balsamic vinegar might be very nice)<br />
1-2 tablespoons plain yogurt (soy is fine)<br />
1 whole-grain tortilla or wrap<br />
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Dry-saute the onion for a minute or so, then add the kale, and when almost done (the kale wilted) the garlic as well. Allow it to brown a little on the edges to get that smoky flavor, then add in the olive brine or water and stir to loosen the sticking bits. Spread the wrap with yogurt, then the kale mixture, then tomato and olives, roll up, and enjoy.<br />
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Verdict: Very Good. It's a bit unusual but pleasant, with deep, savory flavors. The raw tomato adds sweetness and more of a sandwich ethos.<br />
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We're off to San Diego for a scientific conference and a couple of days of R&R in the city. I'm looking forward to more healthy dining options than are commonly found in rural Western Pennsylvania. :-)Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-39876814507444348752012-06-17T20:38:00.000-04:002012-06-20T14:35:23.246-04:00Deconstructed Salad DressingI have loved making some of the nut- and seed-based nutritarian dressings first inspired by the drfuhrman.com recipe collections and member posts, as well as <a href="http://healthygirlskitchen.blogspot.com/2010/02/hail-to-kale-salad.html" target="_blank">Chef A.J.'s "Hail to the Kale" salad</a>. My own versions of these dressings are available on this blog under the "salad ideas" tag. But in an effort to be more deliberate in my measurements of seeds and nuts, and to enjoy them fully, I have started "deconstructing" these dressings, including their components in their original form instead of blending them into a dressing.<br />
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<a href="http://www.flickr.com/photos/carmyarmyofme/4156603567/" title="Spinach salad with roasted garlic by Carmyarmyofme, on Flickr"><img alt="Spinach salad with roasted garlic" height="333" src="http://farm3.staticflickr.com/2753/4156603567_7aecf6ba2b.jpg" width="500" /></a><br />
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Tonight, for example, I'm having a salad with a <b>Middle Eastern</b> spin: dark lettuces, red onion, halved green grapes, diced cucumber, some pinto beans, one pressed garlic clove, the juice of a quarter of a lemon, a dollop of plain Greek yogurt, and some toasted pepitas (raw pumpkin seeds). <br />
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Yesterday I had a similar one with a <b>California</b> spin: dark lettuces, a few raisins, diced tomato, diced pepper, a mix of sprouted beans, one pressed garlic clove, a grating of fresh ginger, and toasted almond slivers.<br />
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The other day I did one with a <b>Mexican</b> spin: dark lettuces, Vidalia onion, diced tomato, diced green pepper, pinto beans, one mashed garlic clove, a dollop of salsa, and the juice of a quarter of a lime. I saved the nuts for peanut butter on an apple on the side.<br />
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The key is to mix the "dressing" ingredients together with the beans and wet veggies (tomato) in the bottom of the bowl, then toss the leafy and hard veggie bits and fruits with this mixture and enjoy! I really like they way it helps me wean myself away from the idea of a dressing from a bottle or jar and to just enjoy the flavor that the fruits and vegetables give to the salad.<br />
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What are some other possibilities for this technique?<br />
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<ul>
<li><b>Tropical/Jamaican:</b> tomato, hot red peppers, pineapple, green onions, black beans, coconut?</li>
<li><b>Italian: </b> softened sun-dried tomato, fresh basil and rosemary from the garden, white beans, pine nuts and/or marinated olives</li>
<li>. . .</li>
</ul>
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<b>Update June 20:</b> Today I'm having pinto beans, garlic, a squeeze of lime, a dash of blood orange vinegar, sweet cherries, toasted almond slices, lettuces, baby greens, onion, and yellow bell pepper. It's great!</div>Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-22173289068048104172012-06-14T17:25:00.001-04:002012-06-20T12:19:20.264-04:00Burrito/Tostada BarThe other day I needed to make a hearty dinner for my hungry family, and I wanted it to be nutritarian-friendly but also mainstream for family members not on the boat with me. :-) So I created a kind of burrito/tostada bar like this:<br />
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<a href="http://www.flickr.com/photos/db0yd13/3530464933/" title="Burritos by db0yd13, on Flickr"><img alt="Burritos" height="400" src="http://farm3.staticflickr.com/2353/3530464933_3195c94cea.jpg" width="299" /></a> *<br />
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<b>Burrito/Tostada Bar</b><br />
(non-nutritarian items in parentheses)<br />
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(Ground beef seasoned with taco seasoning)<br />
(Shredded cheese)<br />
Black beans<br />
Finely chopped mixture of dark lettuces, onion, tomato, and bell pepper<br />
Greek yogurt (soy is fine) mixed with sliced garlic and fresh cilantro<br />
Salsa<br />
Corn tortillas (topped with reduced-fat cheese) and baked at 375 until crisp<br />
Multi-grain flour tortillas<br />
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While I stood at the stove and heated the flour tortillas by sweeping them across the glass surface burner turned on high, family members assembled their own personal meals. Mine was a corn tortilla with 1/2 oz. reduced-fat cheese used to dip up a mixture of the yogurt and salsa and beans as a dip, plus a warm tortilla with a single ounce of the meat mixture and a LOT of the veggies. The versatility can keep everybody happy!<br />
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Of course you could use tempeh crumbles in place of the beef and Daiya in place of the cheese, though my own approach is to have very small amounts of traditional items instead of vegan items, and mostly to make the whole plant foods the major focus. You could make it even more festive with avocado and corn.<br />
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Verdict: Excellent!<br />
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* Not my burrito, but a cousin from Flickr. Thanks, db0yd13!Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-29011882803822842972012-06-12T12:11:00.001-04:002016-01-09T14:16:40.040-05:00Routine Oatmeal<div class="separator" style="clear: both; text-align: center;">
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Sounds boring, doesn't it? <br />
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But I really enjoy my morning oatmeal--it satisfies and sticks with me to a late lunch. Here's what I've been doing lately--give it a try!<br />
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<b>Basic Plan</b><br />
1/3 cup old-fashioned oats<br />
1 fruit, diced<br />
2/3 cup water, give or take, depending on the moisture in the fruit<br />
1/2 oz nuts, chopped and lightly toasted (I use my toaster oven and the chopper I keep right beside it)<br />
spices to complement the fruit<br />
(sweetening if needed -- I keep it to about 1/2 teaspoon of sugar with sour fruits, but dates or other sweeteners will do the job if you prefer those. Taste it first, then try the least sweetening possible.)<br />
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Combine the oats and fruit and water in a large bowl and microwave for one minute. Stir, add spices, and microwave for one additional minute. Top with toasted nuts and enjoy!<br />
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<b>Variations</b><br />
Apple with walnuts, cinnamon, and nutmeg<br />
Apple with almonds, ginger, and cardamom<br />
Pear with almonds and cardamom<br />
Peach** with pecans and allspice<br />
Banana (added for only the second minute) with walnuts and cinnamon<br />
Sour cherry** with pecans (definitely needs some sweetening, perhaps with apple)<br />
Blueberry (added AFTER the oatmeal is cooked) with almonds and nutmeg<br />
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<b>Do you have an oatmeal favorite combo?</b> <br />
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** I use peaches and cherries from our trees that I dehydrated with my Excalibur last summer--no additives!Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com2tag:blogger.com,1999:blog-1986353145526070306.post-15353649253555050762012-06-11T12:37:00.000-04:002012-06-11T12:37:44.524-04:00Today's Salad: Western AsianSchool's out for summer! And I'm back. . . .<br />
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Since the Roman world considered Turkey Asia, and India is in that direction, too, I'll call this salad Western Asian. I like the routine of a big nutritarian salad for lunch, but I like variations, too, and making the most of the ingredients I have around.<br />
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<b><span style="font-size: large;">The Basic Plan</span></b><br />
<b><br />
</b><br />
<b>6-8 cups mixed lettuces</b> (I buy the 1-lb box of baby lettuces from the grocery and it lasts me a bit under a week, supplemented with other lettuces like romaine hearts or whatever looks good)<br />
<b>1-2 cups other veggies </b>(leftover cooked veggies that appeal, as well as carrots, cucumber, radishes, and other things for flavor or crunch)<br />
<b>1 fruit </b>(diced apple or pear is one of my favorites, but sometimes I'll do a few raisins or other dried fruit, sliced grapes, or citrus)<br />
<b>1/2 - 1 cup beans</b> (chickpeas, black beans, navy beans, kidney beans, whatever -- home-cooked or rinsed from the can)<br />
<b>1/2 - 1 oz seeds or nuts</b> (sunflower seeds, almond slices or slivers, walnuts, pecans, sesame seeds)<br />
<b>Vinegar, lemon juice, plain yogurt, and/or small amount of salad dressing</b> to "spin" the salad in a particular direction<br />
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Making sure the salad has the beans and the seeds and the fruit gives it enough calories (300-plus) to satisfy, and the fruit gives enough moisture that the dressing is truly a condiment--just a touch. I sometimes like to create a dressing (recipes on this site) based on seeds or nuts, then portion it out so that I'm not doubling up on those.<br />
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<b>Western Asian Variation</b><br />
6 cups baby mixed greens<br />
2 cups iceberg lettuce mix<br />
1/3 large cucumber, diced<br />
1/4 cup chopped onion<br />
1/2 tomato, diced<br />
1 pear, diced (apple might have been better)<br />
3 radishes, sliced<br />
1/2 cup chickpeas<br />
1/2 cup Tasty Bite Madras Lentils, warmed (I just had this around -- no requirement for it to make the salad!)<br />
1/2 oz lightly toasted sunflower seeds<br />
1/2 oz grated fresh ginger<br />
juice of 1/3 lemon<br />
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Put all these ingredients into a mixing bowl or serving bowl in roughly this order, then stir a bit to mix. The fruit adds most of the moisture needed for the salad, but the lemon juice and ginger added a bit of zing.<br />
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<b>Verdict: Very Good</b>. I love my lunchtime salads, but I reserve "Excellent" for the really outstanding ones.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-71431459019265966612012-05-22T09:33:00.000-04:002012-05-22T09:33:00.994-04:00Wisdom From Dr. SharmaI really appreciate Arya Sharma and Yoni Freedhoff, two Canadian doctors who work with compassion and realism in weight management. Dr. Sharma posted this today: <a href="http://www.drsharma.ca/core-principles-of-obesity-management.html" target="_blank">Core Principles of Obesity Management</a>. In my own struggle over the years I get real encouragement--not just pipe dreams--from this. I've achieved some of these aims, briefly had some of them, and look to them again as I manage this thing.<br />
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(I'm finishing up an intense academic year and hope to be posting here again this summer.)Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-38219308731581034692012-04-14T17:55:00.000-04:002012-06-20T14:31:22.203-04:00Today's Afternoon Pick-Me-Up: The Muddy BananaI joke that my husband likes to do yard work until "black dark" once spring and summer roll around, and because I'm a morning person in a household of night owls, I'm often ready for an early supper long before others are. So a late-afternoon snack is a real boost to get me through to suppertime, usually 7 or later. Today I wanted a bit of stimulant as well, so I made up this blender drink:<br />
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<a href="http://www.flickr.com/photos/stankuns/2648857215/" title="bananas by Fernando Stankuns, on Flickr"><img alt="bananas" height="331" src="http://farm4.staticflickr.com/3046/2648857215_3dbd810e9e.jpg" width="500" /></a><br />
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<b>The Muddy Banana</b><br />
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1 large banana, frozen<br />
1 small handful of fresh kale (about one large leaf)<br />
1 rounded tablespoon cocoa powder (I used the good stuff from <a href="http://www.penzeys.com/cgi-bin/penzeys/p-penzeyscocoapowder.html" target="_blank">Penzeys Spices</a>.*)<br />
1/2 - 1 cup water<br />
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Blend all ingredients in a Vita-Mix, ideally, and serve over ice with a straw. It's a terrible shade of dark brown, sure to keep the kids away, but it's rich and satisfying, and only slightly sweet. About 170 calories, with over 6 grams of fiber and almost 6 grams of protein.<br />
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Verdict: Very Good. I'd say Excellent except for the aesthetics. :-)<br />
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*The Penzeys store in the Strip District in Pittsburgh is a real joy to visit. I could spend a lot of money there fast. I'm relishing their <a href="http://www.penzeys.com/cgi-bin/penzeys/p-penzeyscardamom.html" target="_blank">cardamom</a> in my morning oatmeal with apples and walnuts and just gave someone one of their little gift boxes of four small jars of spices.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-85707666098004699412012-04-12T21:13:00.000-04:002012-04-12T21:13:05.925-04:00Creamy Cilantro Dressing/SauceI've been really busy lately working more than full time, when I initially planned to work about 2/3 time this year, but a friend's circumstances made it the right thing for me to take on the extra work to ease her burden and her mind. But in the midst of that busy-ness my health has suffered, and I need to re-establish my glowing nutritarian lifestyle. So I had a good day today, and it was actually the taste of a commercial dressing that sent me to make this variation on a well-loved standard you've seen here before. This is today's version . . .<br />
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<b style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">Creamy Cilantro Dressing/Sauce</b><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><span style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">1/3 - 1/2 cup tahini</span><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><span style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">juice of one lime</span><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><span style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">1 clove garlic</span><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><span style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">2 coins fresh ginger</span><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><span style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">small handful fresh cilantro (mine was a puree from the freezer)</span><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><span style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">1 - 1-1/2 cups warm water</span><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /><span style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">Whirl everything in the blender and adjust elements to taste. (I used a sprinkle of sugar, but a date would provide the same balancing sweetness.)</span> <br />
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</span><br />
<span style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">Verdict: Excellent, as I expected. I had a little of this on some water-sauteed turnip greens, and I look forward to it on salad tomorrow.</span>Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com2tag:blogger.com,1999:blog-1986353145526070306.post-29787736527519903682012-01-02T11:32:00.001-05:002012-01-02T11:33:21.840-05:00The Happy Rehab Doc: Best of the Blogosphere From the Last Week!! Holiday Meal Ideas, Bon Appetit's Best Vegan, Gluten Free Blogs & Health Care Savings!! AND, the Recipe of the Week!How fun! I just found this blog yesterday and was reading through some recent posts this morning, and what do I find? A link to my own Nutritarian Recipes blog, as the Recipe of the Week! It's a sign. I really do need to get back here, for many reasons. Stay tuned . . .<br />
<br />
And now for the particular post from "Dr. Cat":<br />
<br />
<a href="http://happyrehabdoc.blogspot.com/2011/12/best-of-blogosphere-from-last-week_18.html#comment-form">The Happy Rehab Doc: Best of the Blogosphere From the Last Week!! Holiday Meal Ideas, Bon Appetit's Best Vegan, Gluten Free Blogs & Health Care Savings!! AND, the Recipe of the Week!</a>Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com2tag:blogger.com,1999:blog-1986353145526070306.post-65160440421481150172011-11-24T22:32:00.002-05:002011-11-24T22:33:27.523-05:00Thanksgiving, ContinuedHere are a couple of other things I made for Thanksgiving, in addition to a nutritarian-friendly dressing of whole-grain dried breads, lowfat homemade cornbread, celery and onions, dried cranberries, currants, sage, marjoram, and thyme, plus stock:<br />
<br />
<b>Orange-Apricot Glazed Brussels Sprouts</b><br />
4 cups fresh brussels sprouts<br />
1/2 cup orange juice<br />
4-6 dried apricot halves, snipped into small pieces<br />
2 teaspoons crumbled rosemary leaves<br />
<br />
Steam brussels sprouts and set aside. In a saucepan large enough to hold the sprouts, boil orange juice until reduced by half, adding the apricots and rosemary during the process. Once the apricots are softened and the juice reduced, add the sprouts, stirring to coat with the glaze.<br />
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Verdict: Very Good. I had some of these cold when others were breaking out the leftovers in the late evening.<br />
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<b>Crisp Asparagus Spears</b><br />
1 bunch slender asparagus, tough ends cut or snapped off<br />
1/3 cup <b>Amazing Creamy Garlic Dressing</b> (see previous post)<br />
<br />
Lightly steam asparagus, leaving still very crisp, then plunge into cold water. Arrange in serving dish and provide dressing on the side as a dip.<br />
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Verdict: Very Good. You just can't go wrong with this condiment.<br />
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<b>Clear and Elegant Gravy</b><br />
3 cups high-quality stock, defatted<br />
1/2 cup white wine<br />
2 teaspoons cornstarch and a little water to dissolve (may use more for thicker consistency)<br />
<br />
Cook down the stock until 1/3 to 1/2 the original volume, then add the wine and cook down a bit more, adding the dissolved cornstarch near the end to thicken a bit. The idea is not to have a thick and gloppy gravy but to give the naturally-thin stock a bit more body for serving over potatoes, dressing, etc.<br />
<br />
Verdict: Excellent. The trick is in the stock, no doubt. It must be a high-quality thing, never bouillon or (horrors!) canned stuff or sloppily-thrown-together vegetable or meat water. It is beyond my expertise to explain stock well myself, as I do it by instinct and taste and sight. I'll have to leave you to your own instincts or investigations.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com4tag:blogger.com,1999:blog-1986353145526070306.post-88693392006218661842011-11-23T18:54:00.002-05:002016-01-09T14:17:56.124-05:00Here's To A Healthy Thanksgiving!Having begun the <a href="http://www.drfuhrman.com/events/holiday-challenge/" target="_blank">2011 Holiday Challenge</a> of Dr. Joel Fuhrman this week, I am committed to making Thanksgiving as healthy as possible. So here are a few things I'm doing for our feast.<br />
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Most important of all, I am alert and aware of all the things for which I am thankful, not being in a food coma already this week--I mean, to get in all the treats that are available for Thanksgiving, you really need a week! Pumpkin rolls, egg nog, cute frosted cookies, pies of every sort, chocolate treats (though I associate chocolate with Christmas instead), an enormous turkey, creamed this and that, dips and cheese balls and punches and sauces . . . it's all too much!<br />
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<b>First strategy: Avoidance -</b> purchase or make less-tempting-to-me versions of favorites. For example, I purchased brown-and-serve rolls from the grocery instead of making the heavenly ice-box rolls that are a family tradition. Yes, we love them, but why not put off having them until maybe Christmas, when one missing family member will be here? Also, I'm skipping making a pecan pie because that's my favorite. We'll have pumpkin and apple, and I'm going to find or dream up a date-and-pecan kind of treat that will keep me happy--I'm thinking a ball/truffle kind of thing.<br />
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<b>Second strategy: Indulgence</b> - purchase the nicest versions of fully nutritarian items, like unsweetened coconut, fresh pineapple, gorgeous pears, brussels sprouts on the stalk, and nuts and dried fruits for special treats.<br />
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<b>Third strategy: Creativity</b> - make dishes nutritarian-friendly to begin with or make my own versions to serve alongside the versions the family will have. With that goal in mind, I share a few of the things I've made today . . . (no verdict yet on the ones I haven't tried beyond initial tasting)<br />
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<b>Mashed Potatoes</b><br />
2 cups boiled white potatoes<br />
1/4 cup <b>Amazing Creamy Garlic Dressing</b> (see below)<br />
2 tablespoons dried chives<br />
pepper to taste<br />
<br />
Mash the potatoes, mix in the other ingredients, and serve. I put mine in a small casserole dish to reheat for Thanksgiving and after.<br />
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<b>Amazing Creamy Garlic Dressing</b><br />
1 cup raw cashews<br />
3 cloves garlic<br />
juice of one lime<br />
1/2 - 1 cup water<br />
<br />
Whirl all in a high-powered blender until completely smooth, and store in a jar in the fridge.<br />
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Verdict: Excellent. I have enjoyed this on salads this week, and when I put it on steamed collard greens last night the family was sure it was butter.<br />
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<b>Simple Skinny Sweet Potatoes</b><br />
1 cup baked sweet potato<br />
1/3 cup minced fresh pineapple<br />
dash each cloves, ginger, and cinnamon, with more cinnamon for the top<br />
1 tablespoon chopped pecans<br />
<br />
Mash sweet potato with the pineapple and mix in spices, then put into a non-stick-spray-coated custard cup and top with pecans and more cinnamon<br />
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<b>Elegant Ambrosia</b><br />
3 quarts Valencia or Navel oranges (make that about 6 pounds oranges, which yields 3 quarts of sections)<br />
2/3 cup unsweetened flaked coconut, toasted or not, as you prefer<br />
1/3 cup Cointreau (optional)<br />
<br />
Peel and section the oranges, then tear each segment in two, to release the juice somewhat. If you're really OCD, remove all the membranes, but I think they include important nutrients. Add coconut and toss, then pour Cointreau on and toss again. Refrigerate at least overnight to let the flavors meld, stirring occasionally.<br />
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Verdict: Excellent! This is one of my all-time favorite holiday dishes (especially for Christmas), even without the Cointreau, though I've traditionally had it with sweetened coconut. I usually serve it at the table with the meal, but for Thanksgiving this year I'm serving it as a dessert, so I won't notice the pie I'm not eating! It's better as the days go by, so that's why I make so much to begin with.<br />
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<b>To be continued . . .</b>Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com6tag:blogger.com,1999:blog-1986353145526070306.post-45035452786633044622011-11-18T16:49:00.000-05:002016-01-09T14:18:32.166-05:00Jewel SaladMy lunchtime salads are pretty routine for me, and if you search through "salad ideas" from the tags, you'll see a lot of the same things going on: base of lots of dark green lettuce, assorted other veggies for crunch and variety, a cup or so of beans, a half ounce or so of nuts or seeds (or some blended into a dressing), and some canned beets or diced fruit or occasionally dried fruit. Yesterday I made a "micro salad" of all of that kind of thing, including some kale, and everything was chopped very small. <br />
<br />
In an effort to simplify and to quit being dependent on the lazy answer of SAD dressings (as I have resorted to in recent <strike>weeks </strike>months), I'm working to make sure that the salad is moist enough (without seeming just soggy) and flavorful enough. Yesterday's salad was just right with diced pear and a sprinkle of balsamic vinaigrette. And here's what I did today, a beautiful salad that reminded me of rubies:<br />
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<b>Jewel Salad</b><br />
<br />
4 - 6 cups red leaf lettuce and romaine, torn in small pieces<br />
1/2 cup diced canned beets<br />
3/4 cup black beans<br />
1/3 cup red grapes, halved<br />
1 green onion, chopped (or red onion would work, too!)<br />
1 clove garlic, pressed or minced on top<br />
1/3 - 1/2 oz. sliced or chopped nuts (I used pecan meal, lightly toasted)<br />
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Carefully toss all ingredients together and enjoy a 400-or-so-calorie giant and filling lunch.<br />
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Verdict: Excellent. And beautiful, too! I realized one of the things I miss from bottled dressings (or from the blended nut/seed ones) is a strong bite of garlic, and I thought I'd experiment with just putting pressed garlic on top to mix through the salad, and it worked beautifully. Garlic provides a deep, rich flavor and fullness to a salad.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-8005068740886970212011-11-18T12:09:00.000-05:002016-01-09T14:19:11.210-05:00Quick and Satisfying SupperLast evening I made a quick and satisfying supper I wanted to share:<br />
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<b>Sherried Peas and Mushrooms</b><br />
<b><br />
</b><br />
1/2 onion, chopped<br />
8 oz mushrooms, sliced<br />
16 oz. bag frozen peas<br />
Tablespoon of sherry<br />
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Water-saute the onion and mushrooms until softened, then stir in the bag of peas and cook on medium until the peas are done, stirring occasionally--no need for additional liquid. Just before serving, stir in the sherry.<br />
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Verdict: Very Good. This was a hearty and satisfying flavor, keeping me from missing the creamed tuna and noodles the rest of the family had with it. :-) <br />
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<b>Clementine-Fennel Green Beans</b><br />
<b><br />
</b><br />
1 pound fresh green beans, trimmed and broken or cut into 2-inch pieces<br />
juice from 3 small or 2 regular clementines<br />
1 tsp. fennel seeds, crushed<br />
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Steam the green beans and then dress with the clementine juice and fennel seeds. I ate this at room temperature as a salad, but it would be good warm, too.<br />
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Verdict: Very Good. I like the citrus combination with fennel seed--it's a "bright" flavor<br />
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I had about a cup each of these dishes, and an apple with sliced almonds, for my supper.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-9533155468702910162011-11-11T12:09:00.001-05:002016-01-09T14:19:46.106-05:00My Salad TodayI love the concept of <a href="http://pinterest.com/" target="_blank">Pinterest</a> but don't dare delve into it just now. But sometimes I just want to share great stuff. So here's the salad I'm enjoying for lunch today . . .<br />
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<b>Essentials Pear Green Salad</b><br />
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4 cups packed mixed baby greens<br />
1 cup broccoli slaw<br />
1/4 small red onion, sliced<br />
1 large red pear (green will do!), diced<br />
1/2 oz lightly toasted raw cashews<br />
1 T. bleu cheese crumbles (optional for vegans)<br />
a few shakes red wine vinegar<br />
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Toss all ingredients together and enjoy the luxury.<br />
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Verdict: Excellent! This is such a bright, fresh combination, and yes, it would still be good without the cheese, if necessary.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-26986690517018552812011-11-01T19:56:00.001-04:002011-11-02T11:57:19.555-04:00Leftovers SurpriseToday I launched into grading for my first quarter of my writing class with 64 online students, and with hubby away at suppertime and some easygoing kids in the house, I didn't need to do more than paw through the leftovers to figure out what to make us for supper. Here's what I wound up with, presented with the hope that it will give you hope for your leftovers!<br />
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<b>Middle-and-Far-Eastern Bowl</b><br />
<b><br />
</b><br />
Assembled from:<br />
Brown rice<br />
Tasty Bite Madras Lentils (1 pouch)<br />
Cooked cauliflower (2 cups)<br />
Black beans (1/2 can)<br />
Falafel dough/batter (which is it, really?)<br />
Asian Green Pepper Salad* (see below)<br />
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First in the bowl goes some brown rice. I combined the lentils, cauliflower, and black beans and microwaved them, then browned little "patties" of the falafel mixture in a skillet to kind of crumble on top. And on my serving I put some of the pepper salad, which made a beautiful garnish. <br />
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Verdict: Pretty good. This made enough to serve four generously. The falafel part could easily be left out, or substituted with hummus. The peppers on top were great. Now for the peppers recipe . . .<br />
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<b>Asian Green Pepper Salad</b><br />
<b><br />
</b><br />
4 large green peppers, cut into matchsticks<br />
1/4 onion, minced<br />
1 stalk celery, diced fine<br />
1 T. rice vinegar (I used the kind with sugar)<br />
1 T. sesame oil<br />
1 T. roasted sesame seeds (in the spice aisle at an Asian grocery)<br />
1 T. snipped cilantro<br />
<br />
Combine all ingredients and refrigerate until ready to serve.<br />
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Verdict: Excellent. I really like this combination of flavors, and it makes a great garnish on the above leftovers even two days after making it.<br />
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While I'm on surprises, I'll share a great salad I enjoyed today:<br />
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<b>Black Bean and Pineapple Salad</b><br />
<br />
Mixed baby greens and romaine lettuce (I used about four cups packed)<br />
1/2 small onion, sliced<br />
1/2 can black beans<br />
several chunks fresh pineapple, cut into small bits<br />
1-2 tablespoons creamy dressing of your choice (optional)<br />
<br />
Combine and enjoy! Verdict: Very Good. This would be nice more dressed up, but it was just a quick lunch for me today.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-60490240740521816802011-10-09T16:16:00.000-04:002016-01-09T14:20:38.522-05:00Almond Joy DessertI made up a great little frozen dessert for Sunday dinner today. I didn't measure, but the plan below is a good one to start from.<br />
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<b>Almond Joy Dessert</b><br />
(Serves 3 or 4)<br />
<br />
3 frozen bananas in chunks<br />
2-3 T. cocoa powder<br />
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1/4 - 1/2 cup milk of your choice<br />
4 T. unsweetened coconut flakes (I used Bob's Red Mill)<br />
1 ounce blanched sliced almonds<br />
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<br />
Put the frozen bananas in a high-powered blender with the cocoa powder and milk and blend until the proper consistency (like a Wendy's Frosty, if I dare say so)<br />
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Spoon into dessert dishes and top with the almonds and coconut, then pop into the freezer until a bit more firm.</div>
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Verdict: Excellent! Even the guys in the house like it!</div>
Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com3tag:blogger.com,1999:blog-1986353145526070306.post-47060259552504875222011-10-09T16:03:00.000-04:002016-01-09T15:52:33.136-05:00Gorgeous Chard<div class="separator" style="clear: both; text-align: center;">
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I don't have a photo of our own chard from the garden we had for lunch today, but it was gorgeous. Even cooked (chopped and sauteed with a squeeze of lemon) it was pretty, and the flavor was satisfying, too.<br />
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Two cups of raw chard have just under 14 calories--1 calorie from fat, the rest divided between carbs and protein, and as much fiber as protein. These 14 little calories give you 88% of the RDA of Vitamin A, 36% of Vitamin C, 15% of Magnesium, and 13% of Manganese, with 8% of Potassium. That's a lot of food value! Eat your rainbows!<br />
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<i>Photo from<a href="http://www.appforhealth.com/2011/08/6-foods-you-should-be-eating-but-probably-arent/"> 6 Foods You Should Be Eating--But Probably Aren't!</a></i>Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-91736297187227721592011-09-10T22:57:00.000-04:002011-09-10T22:57:54.819-04:00Moroccan Eggplant-Chickpea Stew and The Latest Green SmoothieSubscribers to drfuhrman.com received this week a recipe for "Moroccan Spiced Eggplant and Chickpea Stew," and I made the most of our garden bounty today with that for supper, with alterations, of course. The original recipe is fairly bland and needs a little more sweetness (raisins) AND hotness (fresh hot pepper), as well as the bite of vinegar in the hot sauce I added. You can see the original at the website in the recipes section if you're a paying member, or you can see a <a href="http://www.yummly.com/recipe/Moroccan-Chickpea-And-Eggplant-_aubergine_-Stew-Recipezaar">similar recipe here</a>. Here's my version:<br />
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<b>MOROCCAN EGGPLANT-CHICKPEA STEW</b><br />
<br />
1 large onion, chopped<br />
2 carrots, chopped<br />
3 large cloves of garlic, minced<br />
1 tablespoon fresh grated ginger<br />
1/2 green pepper, chopped (The original called for red, which would be pretty, as would yellow)<br />
6 small Japanese eggplants (1 large one is fine, but I liked the coin-like slices of mine)<br />
2 large tomatoes, diced (You may want to save one of them to add late in the cooking to retain discernible pieces)<br />
water to give the right consistency (I added probably about three cups)<br />
1 teaspoon each cinnamon and cumin<br />
1/2 teaspoon each coriander (fresh-mortared is great!) and paprika (I think you could leave this out--it didn't add much to mine)<br />
1 minced hot pepper, 1/4 tsp dry cayenne pepper, and/or a dash or two of hot sauce to taste (I used all three, but not a lot)<br />
1/4 - 1/3 cup raisins<br />
1/2 tsp salt if you need it as much as I (and my family) did :-)<br />
<br />
Water-saute the onion and carrot and garlic until softened, then add the other ingredients in turn, waiting for the spices until the pepper is softened, and simmer for at least 30 minutes, up to an hour, perhaps reserving the raisins and part of the tomato and the salt (taste it all first!) until the last 15 minutes of cooking. I suspect this will be better the next day or two or three. <br />
<br />
Verdict: Very Good. My husband thought it was Excellent! We ate this in small bowls at supper, with other things on the side, but it would be very nice over rice or couscous or with a flatbread on the side.<br />
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Green smoothies can actually come in all kinds of colors, including a deep, dense purple brown from lots of dark berries. Those are pretty ugly, however delicious. But I really like it when a green smoothie is just pretty. Today's was bright, vibrant green from the addition of golden fruits:<br />
<br />
<b>GOLDEN-GREEN SMOOTHIE</b><br />
<br />
1 frozen pear (I put the whole fruit in the freezer and then microwave briefly to make it possible to slice down against the core on three or four sides to separate the fruit from the stem and seeds)<br />
several chunks of fresh pineapple<br />
several chunks of frozen mango<br />
2 large kale leaves<br />
about two cups water<br />
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Combine all ingredients in the Vita-Mix or other blender and blend until the kale is smoothly incorporated with only tiny discernible flecks. Add a tablespoon of flax seed meal to the first of two tall glasses of this concoction and enjoy!<br />
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Verdict: Excellent, as green smoothies usually are. The nice thing is that I can taste at the end and add a little of this or that to correct the flavor. Usually I find a new smoothie experiment needs a bit of citrus to brighten it up.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com0tag:blogger.com,1999:blog-1986353145526070306.post-37802037112843030752011-08-29T13:54:00.000-04:002011-08-29T13:54:40.176-04:00Swamp SaladIt doesn't sound too good, does it, "Swamp Salad?" But that's really what it's like. And like many nutritarian foods--think green smoothies and pureed bean dips--it can quickly become a favorite, a craving, even! I was really hungry at lunch today, so I had more of this than I usually would have--see the notes.<br />
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It started with a hankering for some <a href="http://shop.tastybite.com/Madras-Lentils/p/TYB-000020">Tasty Bite Madras Lentils</a> I have had my eye on in the cabinet lately. (I used them in a previous post, too, as I have several Tasty Bite products.) I knew they'd be spicy and comfort-food-y with a lot of sauce for the amount of lentils. They do have a bit of oil and cream, but it's only 50 calories of fat per 150 calories (with 7 grams of protein and 5 grams of fiber) of the product. My idea grew from there to the kind of salad I read of many nutritarians making--with soup on top instead of dressing. That's what makes it a swamp. :-)<br />
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SWAMP SALAD<br />
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About 4 cups chopped green leaf lettuce<br />
1/2 small onion, minced<br />
1/2 small bell pepper, minced<br />
1 diced tomato<br />
1/3 cup fresh corn kernels (optional)*<br />
1 package (or 1/2 package if you're not as hungry as I was today) <a href="http://shop.tastybite.com/Madras-Lentils/p/TYB-000020">Tasty Bite Madras Lentils</a><br />
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*But then this salad is really a method suggestion, so everything is optional, interchangeable, inspirational<br />
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Toss together all the veggies, and pour the warmed pouch of lentils over the top. Stir, savor, and be satisfied!<br />
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Verdict: Excellent! Of course this salad has endless variations, limited only by what sort of soupy stuff you're willing to put over your salad. Or, think of it this way: instead of topping pasta or rice or couscous or a tortilla with a savory (or any!) sauce, put that stuff over a salad and make it really nutritious.Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com4tag:blogger.com,1999:blog-1986353145526070306.post-66364795536609409452011-08-09T08:11:00.000-04:002011-08-09T08:11:16.556-04:00Zucchini "Fries?"Is it appropriate to call a food "fries" if there's no frying involved? <br />
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I have to get creative to deal with all the produce coming in now, like the 30-pound bucket of cucumbers dh hauled up from the garden last night. Okayyyy . . . Did I mention I'm the main cucumber consumer in the house and dh doesn't even like them?<br />
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And of course there's always zucchini. I made a zucchini frittata (<i>Joy of Cooking</i>) the other day, and a stir-fry with sausage--no recipes here for obvious reasons. But here's a nutritarian-friendly dish I created last night, vaguely inspired by some recipes I've seen lately, like <a href="http://virtuallyveganmama.com/2011/06/baked-eggplant-fries-with-lemon-dill-dipping-sauce.html">this one from Vegan Mama</a> for eggplant fries.<br />
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<b>CRISPY BAKED ZUCCHINI SPEARS</b><br />
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1/2 cup plain lowfat yogurt (soy should be fine)<br />
1/2 teaspoon garlic powder<br />
tablespoon minced fresh basil leaves (or dry if necessary)<br />
a few grinds of pepper<br />
a sprinkle of salt (optional)<br />
4 medium zucchini, sliced lengthwise into about sixths and then halved, for finger-sized spears<br />
2 large slices whole-grain bread, in crumbs<br />
1-2 tablespoons parmesan cheese (or nutritional yeast if you do that, or omit altogether and try another spice or herb with the crumbs)<br />
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Combine yogurt, garlic powder, basil, pepper, and salt and allow to stand while preparing the zucchini. Coat each zucchini spear with the yogurt mixture and set aside on a plate until all are done. Then roll the spears in the mixture of crumbs and parmesan until partially coated on all sides, and arrange on a large cookie sheet which has been smeared with a bit of oil or sprayed with non-stick cooking spray. It might be a good idea to add the crumbs to a plate in batches so they're not all moistened by the end of the process, and do note that you won't have enough crumbs to completely coat the spears--but getting enough to hold the zucchini off the cookie sheet surface will allow for a crispier result. Slide the pan of prepared spears into the fridge for a little while and pre-heat the oven to 425 degrees. Bake for about twenty minutes, until the zucchini is tender and the crumbs are crispy. Serve with a sauce like the lemon-dill sauce in Vegan Mama's recipe above. I mixed horseradish sauce with more plain yogurt and that was very nice, too.<br />
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Verdict: Excellent! We really enjoyed these, a great way to use up that zucchini! This made VERY generous servings for four and would easily feed eight people a moderate serving.<br />
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Now to use my friend Pam's Bang Bang Chicken recipe, with variations, to work with some of those cucumbers! Her recipe, from the book <i>Extending the Table</i><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=wrasselings-20&o=1&p=8&l=bpl&asins=0836192648&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="align: left; height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe>, has a sauce component similar to this one on video: <a href="http://www.videojug.com/film/how-to-make-bang-bang-chicken">Bang Bang Chicken</a>. I will report later . . .Cindy Marschhttp://www.blogger.com/profile/15902687329094127050noreply@blogger.com1