tag:blogger.com,1999:blog-60199105109274729952024-03-27T21:34:02.784-07:00Julie's Alphabet of Healthy MealsA Super Food Menu Meal Plan of all the Healthy Foods (A-Z)butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-6019910510927472995.post-16038179016241317322015-03-17T21:23:00.000-07:002015-03-17T21:24:30.166-07:00Pomegranate and Couscous Salad - Lunch on "P" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It's lunch time on "P" day and I'm using </span><span style="color: #cc0000; font-family: Trebuchet MS, sans-serif; font-size: x-large;">POMEGRANATES</span><br />
<span style="color: #cc0000; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Pomegranate and Couscous Salad</u>. This is a delicious and nutritious alternative to rice or salad, making an exceptional side dish for any main dish. Couscous is a soft grain that puffs up like the texture of tiny rice. The sweet tang of the pomegranates balance nicely with the subtle bite of mint and onion. The lemon brings it all together. Yummy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpCg_V05t-o0x3iTCnT-GOL9HH5njO3kI5lBq8dWDlb-EB_UCwp4FEbTWoK-awRGnzDkXIojg1hSxJOL8SiQjK0IudmwNOM9LtTpQlkJ4vOSjABzx5QJAyDcLCRP29BoFDj67YnjKkfxJ7/s1600/pom2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpCg_V05t-o0x3iTCnT-GOL9HH5njO3kI5lBq8dWDlb-EB_UCwp4FEbTWoK-awRGnzDkXIojg1hSxJOL8SiQjK0IudmwNOM9LtTpQlkJ4vOSjABzx5QJAyDcLCRP29BoFDj67YnjKkfxJ7/s1600/pom2.jpg" height="456" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 large pomegranate, seeded</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 cup (just shy of a cup) couscous</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">250 ml (or 10 oz can) boiling chicken stock or water</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">sea salt and freshly ground black pepper</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 lemons, juice only (I only used 1/2 of 1, as that's all I had on hand, sadly)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 to 4 Tbsp olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 to 4 Tbsp chopped, fresh mint</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 to 4 Tbsp chopped leeks</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">**Start slow and adjust to your own liking</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYqP8W_dlVRptgpyG_aIlToO0TVVuajGG3TTZYD0b0zArWMs46cgyhIoLyplcfDaQ4zpAtJAtF_4ifcSXJQSwGVlCEHp2U1NXJWiIkbU8-WwdfBCqR-2ASqlLNIsAswOC4-MyPAQhc4TDt/s1600/pom3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYqP8W_dlVRptgpyG_aIlToO0TVVuajGG3TTZYD0b0zArWMs46cgyhIoLyplcfDaQ4zpAtJAtF_4ifcSXJQSwGVlCEHp2U1NXJWiIkbU8-WwdfBCqR-2ASqlLNIsAswOC4-MyPAQhc4TDt/s1600/pom3.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Place the couscous in a bowl (or large pot). Pour the boiling stock or water onto the couscous and mix in the olive oil and lemon juice. Season with sea salt and freshly ground black pepper.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Cover tightly with cling film and allow the couscous to sit in a warm place for around 10 minutes, or until the liquid has been absorbed. Remove the cling film and fluff the grains with a fork. Allow the couscous to cool completely.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Stir the chopped herbs and pomegranate seeds into the couscous. Add more olive oil, salt, pepper and herbs to taste. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0waIFrL007L3B8YxLdYRNCxvI5v-3bFrt1OiIV57N6tI4NNwfF04KiL_PDyLYQNd6bY4w6gqEF-mQOitlJa2xv48e9RGGCFXicClc5k3LZA57DKQhdaXNTjRVGBm0ZS1_CXON2BY_CPsz/s1600/pom4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0waIFrL007L3B8YxLdYRNCxvI5v-3bFrt1OiIV57N6tI4NNwfF04KiL_PDyLYQNd6bY4w6gqEF-mQOitlJa2xv48e9RGGCFXicClc5k3LZA57DKQhdaXNTjRVGBm0ZS1_CXON2BY_CPsz/s1600/pom4.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5f8fH4pZZlHwW4tBg8ohfvxvrKiMAkifySlu5ArBpkRCpeuQVFgBpxR1HNOg5es4UQhiczc-b97mQukyExaA6sNXPm4vx02FAwTQIRQokDzfu6WTLPVLaY65q-g2n8_98BTCXJgkzt_Yp/s1600/pom1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5f8fH4pZZlHwW4tBg8ohfvxvrKiMAkifySlu5ArBpkRCpeuQVFgBpxR1HNOg5es4UQhiczc-b97mQukyExaA6sNXPm4vx02FAwTQIRQokDzfu6WTLPVLaY65q-g2n8_98BTCXJgkzt_Yp/s1600/pom1.jpg" height="426" width="640" /></a></div>
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<span style="color: #cc0000; font-family: Trebuchet MS, sans-serif; font-size: x-large;">POMEGRANATE</span><br />
<span style="color: #cc0000; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">This fruit is packed with nutritionally rich, sweet, plumpy seeds. Punicalagin, an antioxidant, is found abundantly in pomegranate juice and it is effective in reducing heart-disease risk factors, improving circulation, and reducing inflammation. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pomegranates have more antioxidants than other super foods like acai berry juice or green tea.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Among being rich in Vitamin C, they are also full of soluble and in-soluble dietary fiber. Regular consumption of pomegranates has been found to be effective against prostate cancer, diabetes and lymphoma. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It has a good supply of B-complex Vitamins, folates, Vitamin K and minerals. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Pomegranate, fresh</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(100 g - nearly 1 cup)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 1.67 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 4 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folates 9.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pantothenic Acid 3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pyridoxine 6 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Riboflavin 4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Thiamin 5.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 17 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin E 4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin K 14 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Zinc 3 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you amped up healthy eating with <span style="color: #cc0000;">Pomegranate seeds</span>?</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-58458113904272604952015-03-11T18:28:00.001-07:002015-03-11T18:28:15.469-07:00Polenta with mixed Berry Compote - Breakfast on "P" Day<br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It's breakfast time on "P" day and I'm using </span><span style="color: #f1c232; font-family: Trebuchet MS, sans-serif; font-size: x-large;">POLENTA</span><br />
<span style="color: #f1c232; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Polenta with mixed Berry Compote</u>. This is a delicious alternative to oatmeal or cereal. With the consistency of porridge along with the sweetness from the warm berry compote, it becomes a comforting healthy breakfast treat. Yummy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCA1xvo_yzwvukml4xq_ZRAl63LGY52S9QKyMBOXYE9DFiWcRJU1VlGEZSfBiyWLhuZC38tInWQDfbluCIDbL6eDxZFra5JOx01OUYAq8aYXwRC19pEyLDjRETdBL1BPIlMRvpR9GffxJi/s1600/polenta+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCA1xvo_yzwvukml4xq_ZRAl63LGY52S9QKyMBOXYE9DFiWcRJU1VlGEZSfBiyWLhuZC38tInWQDfbluCIDbL6eDxZFra5JOx01OUYAq8aYXwRC19pEyLDjRETdBL1BPIlMRvpR9GffxJi/s1600/polenta+1.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><i><b>Compote</b></i></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp butter</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 Tbsp honey</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp fresh lemon juice</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">dash of ground cinnamon</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">12 oz frozen assorted berries</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><b><i>Polenta</i></b></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 cups milk</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup quick-cooking polenta</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsp sugar</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp salt</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0CDqpMyxSRvFcWtLAqmZXuYRI8rH9tWLQ9YnfK295XUnSfOGGRRvfQix1mkBEYNXuShZQGDmbtREc7KzW4SN1eJFaOxLqLe5WvRbCrk3JPCedocGM1R0qcFpl0XG_HUcBTyI_fa5DeK_j/s1600/polenta+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0CDqpMyxSRvFcWtLAqmZXuYRI8rH9tWLQ9YnfK295XUnSfOGGRRvfQix1mkBEYNXuShZQGDmbtREc7KzW4SN1eJFaOxLqLe5WvRbCrk3JPCedocGM1R0qcFpl0XG_HUcBTyI_fa5DeK_j/s1600/polenta+2.jpg" height="508" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. For the compote, melt butter in a medium saucepan over medium heat. Add honey, juice, cinnamon and berries; bring to a boil. Reduce heat and simmer for 5 minutes; or until thoroughly heated. Keep warm.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. For the polenta, bring milk to a boil in a medium saucepan. Slowly add polenta, stirring constantly with a whisk. Stir in sugar and salt, and cook 5 minutes or until thick, stirring constantly. Serve with compote over top. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBXCiEQqyD0OXeKfwHe9PkmFAgp_mXG5E1O4iCdKL_r7dDfuap0MFdEi4jauN0ekFF5hPvhp2ys2b2TltyYPqHZLiogacVo9_SAa7uP5OlL5V1Gn84hlJk3SRX9tqda6DPkQ8Vwl4wCWFs/s1600/p+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBXCiEQqyD0OXeKfwHe9PkmFAgp_mXG5E1O4iCdKL_r7dDfuap0MFdEi4jauN0ekFF5hPvhp2ys2b2TltyYPqHZLiogacVo9_SAa7uP5OlL5V1Gn84hlJk3SRX9tqda6DPkQ8Vwl4wCWFs/s1600/p+3.jpg" height="426" width="640" /></a></div>
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<span style="color: #f1c232; font-family: 'Trebuchet MS', sans-serif; font-size: x-large;">POLENTA</span><br />
<span style="color: #f1c232; font-family: 'Trebuchet MS', sans-serif; font-size: x-large;"><br /></span>
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;">Polenta, (also known as corn grits), used to be known as poor people's staple food since it was made from grains and legumes. Today this dish is popular not only in Italy but also in many European countries. This is such a versatile grain that can be used for breakfast, lunch or dinner and is a great alternative to rice, potatoes or pasta.</span></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;">Because it is made from corn, polenta is also gluten-free. </span></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;">Polenta contains traces of the minerals calcium, iron, magnesium, phosphorus, sodium and zinc. There are also small amounts of Vitamins B, A and E.</span></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;">Amp up the nutritional value of polenta by adding eggs, fruits, vegetables and other super foods!</span></span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;"><u>Polenta, cooked</u></span></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;"><u>(1/4 cup)</u></span></span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Fiber 2 g</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Protein 3 g</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Iron 8 %</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Carbohydrates 27 g</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Have you indulged in some traditional <span style="color: #f1c232;">polenta</span> lately?</span><br />
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<br />butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-40277771582372180762015-03-09T19:54:00.000-07:002015-03-09T19:54:30.318-07:00Onion (French) Soup - Dinner on "O" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It's dinner time on "O" day and I'm using<span style="color: white;"> </span></span><span style="background-color: #444444; color: white; font-family: Trebuchet MS, sans-serif; font-size: x-large;">ONIONS</span><br />
<span style="background-color: #444444; color: white; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><br /></span>
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>French Onion Soup</u>. This is surely comforting and warm on any cool night. The sweetness of the caramelized onions gives this soup an all around savoury goodness, without being too rich. This soup does not taste like onions at all. Yummy! </span><br />
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<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4 </span><br />
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<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span><span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">4 large yellow sweet onions, peeled and sliced into half moon slices</span><br />
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsp of olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp unsalted butter</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp sugar</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp fresh Thyme, chopped</span><br />
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup Sherry (Dry, with alcohol - it cooks away so no worries)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 cups no or low sodium Beef stock</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 cup grated sharp cheddar or Swiss cheese</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 Slices of crusty bread, cut into bite size chunks and toasted in oven</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Salt and Pepper to taste (about 1/2 Tbsp of salt or so)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Preheat a large pot over medium heat and add the olive oil and butter, let the butter melt and add in the onions, sugar and salt and pepper. Cook for about 25 to 30 minutes stirring frequently or until the onions develop a beautiful deep caramelized brown colour.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Add the sherry and thyme and cook for about 1 minute, turn the heat to medium high, add the beef broth and season with salt and pepper again. Let it come to a boil then reduce the heat to medium and let it cook for about 15 to 20 minutes.</span><br />
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: large; line-height: 21px;">3. Preheat your broiler to high.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Ladle the soup in some oven safe bowls and top them with the bread and cheese, pop them under the broiler for just a couple minutes or until the cheese melts and its all bubbly and golden brown. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqiY_RxOlamDt_V31WG4HXfIiZKRNN7a1i7KRCvLtwFbeWOp7OAp895Tgfg6dewDpa6X9CvFTYQXTYmGwH47Ofi2YU63VkwemoDbrmtTwo9OJdlfOnI6Zin7qA3z9l8FElIORu2_W14NT1/s1600/onion.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqiY_RxOlamDt_V31WG4HXfIiZKRNN7a1i7KRCvLtwFbeWOp7OAp895Tgfg6dewDpa6X9CvFTYQXTYmGwH47Ofi2YU63VkwemoDbrmtTwo9OJdlfOnI6Zin7qA3z9l8FElIORu2_W14NT1/s1600/onion.jpg" height="412" width="640" /></a></div>
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<span style="background-color: #444444; color: white; font-family: 'Trebuchet MS', sans-serif; font-size: x-large;">ONIONS</span><br />
<span style="background-color: #444444; color: white; font-family: 'Trebuchet MS', sans-serif; font-size: x-large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;">With their unique combination of flavonoids and sulfar-containing nutrients, the onion, belongs in your diet on a daily basis. The high content of flavonoids in onions tend to be more concentrated in the outer layers of the flesh. You should always peel off as little as the outer layer as possible to maximize your health benefits. </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;">The nutrients in onions can lower blood levels of cholesterol and triglycerides, and improve cell membrane function in red blood cells. Eating onions along with vegetables will aid in the prevention of heart attacks. </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;">Onions can also help increase bone density and lower risk of hip fractures in post menopausal women, when eaten on a regular basis.</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;">The flavonoid, <i>quercetin</i>, contained in onions, helps prevent bacterial infection. Especially in regards to tooth cavities and gum disease bacteria. But is mostly beneficial when eaten in freshly cut raw form, on a regular basis. </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;">By using a low-heat method for preparing onion soup, you can preserve the health benefits that are associated with this flavonoid.</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;">Onions were highly regarded by the Egyptians. They used them as currency to pay the workers who built the pyramids and they also placed them in the tombs of kings, such as Tutankhamen, as a gift. </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;"><u>Onions, chopped, cooked</u></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;"><u>(1 cup)</u></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;"><u><br /></u></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;">Biotin 27 %</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="background-color: white;">Manganese 16 %</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 16 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B6 16 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 15 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 12 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 11 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 10 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B1 8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 8 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you indulging, daily, in the goodness of <span style="background-color: #444444; color: white;">Onions</span><span style="background-color: white;">?</span></span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-58576945802258709382014-11-18T19:47:00.000-08:002014-11-18T19:47:02.088-08:00Orange Chicken - Lunch on "O" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Well it's lunch time on "O" day and I'm using </span><span style="color: #e69138; font-family: Trebuchet MS, sans-serif; font-size: x-large;">ORANGES</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Orange Chicken</u>. This sweet fast food delicacy is made healthy and nutritious with this home made rendition. The orange juice shines through in the sauce without overpowering any of the overall chicken dish goodness. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><i>Marinade</i></u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup orange juice</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 tsp orange zest</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp low-sodium soy sauce</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 tsp olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp salt</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 pound chicken breast, cut into 1-inch chunks</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup cornstarch (*you could omit this, if you wish)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><i><u>Sauce</u></i></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3/4 cup orange juice (use freshly squeezed)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 tsp orange zest</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup low-sodium chicken broth</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">5 tsp sugar (or Splenda grunalated sugar)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 tsp honey</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp low-sodium soy sauce</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp vegetable oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 cloves garlic, minced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp lemon juice</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pinch red pepper flakes</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp cornstarch</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Salt (to taste)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Sliced green onions (to garnish)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><i><u>Marinade:</u> </i>In a medium bowl combine orange juice, orange zest, soy sauce, olive oil, and salt. Add chicken chunks and stir to coat. Allow to marinate for 25 - 30 minutes.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u style="font-style: italic;">Sauce:</u> In a small saucepan combine freshly squeezed orange juice, orange zest, chicken broth, sugar (or Splenda), honey, soy sauce, oil, garlic, and lemon juice. Bring to a boil; lower to a simmer and cook until liquid is reduced by 1/4. Add a pinch of red pepper flakes and season with salt to taste. Stir the 2 tsp cornstarch with a small amount of cold water and add to the sauce. Bring back to a boil and cook for 1 - 2 minutes, or until thickened. Set aside, but keep warm. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u style="font-style: italic;">Chicken:</u> In a large bowl or ziplock bag add the 1/2 cup cornstarch. Drain the chicken and toss with the cornstarch, shaking off excess. </span><span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">*The cornstarch helps the chicken brown easily on the outside and stay juicy on the inside, plus it helps thicken the sauce. </span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">In a large skillet heat 2 Tbsp of vegetable oil over medium-high. Add chicken and cook until golden and meat is cooked through. Gently toss chicken with the sauce and serve over a bed of white rich with sliced green onions as garnish. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<span style="color: #e69138; font-family: Trebuchet MS, sans-serif; font-size: x-large;">ORANGES</span><br />
<span style="color: #e69138; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Citrusy, juicy, sweet and renowned for their concentration of Vitamin C, oranges make the perfect snack and add a special tang to many recipes. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Aside from Vitamin C, oranges have an important flavanone, <i>herperidin</i>, which has been shown to lower high blood pressure as well as cholesterol, and hold strong anti-inflammatory properties. Most of this phytonutrient is found in the peel and the inner white pulp of the orange, rather than the juicy orange centre. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C prevents free radical damage that triggers the inflammatory cascade, and by doing so, it reduces the severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C, which is also vital for a healthy immune system, prevents colds and may be helpful in preventing recurrent ear infections. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Citrus offers the most significant protection against esophageal, orophaygeal/laryngeal (mouth, larynx and pharynx), and stomach cancers. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">The fiber in oranges can also help keep blood sugar levels under control, and thus prove oranges are a healthy snack for people with diabetes. The natural sugar, fructose, can help keep blood sugar levels from rising too high after eating.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Orange, fresh</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 medium)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 93 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 13 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 10 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B1 9%</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pantothenic Acid 7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 5 %</span><br />
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<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you been enjoying <span style="color: #e69138;">Oranges</span>?</span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-59986842428599422962014-11-05T14:26:00.002-08:002014-11-06T00:01:06.488-08:00Oatmeal - Breakfast on "O" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Well it's breakfast on "O" day and I'm using </span><span style="color: #fce5cd; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b style="background-color: #444444;">OATS</b></span><br />
<span style="color: #fce5cd; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b style="background-color: #444444;"><br /></b></span>
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Oatmeal</u>. The blueberries and orange zest in this oatmeal, gives it a very fresh and delicious flavour with the blueberries bursting in your mouth after each bite. Not your typical bowl of oatmeal. Yummy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0I5LvVL0uh1HVdQUCnkQMeVQ1BSdaNjYus8-JWAjFNNz9GWqfLHfqJcFrS87w53yzr0e3H_jecKM_a0U84EBaSTD2mkNpciT1GC-s0_Y1CIsQ7ws6kLZCQSFk7uGcpXotmpRSPvF42qK8/s1600/oatmeal+1+n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0I5LvVL0uh1HVdQUCnkQMeVQ1BSdaNjYus8-JWAjFNNz9GWqfLHfqJcFrS87w53yzr0e3H_jecKM_a0U84EBaSTD2mkNpciT1GC-s0_Y1CIsQ7ws6kLZCQSFk7uGcpXotmpRSPvF42qK8/s1600/oatmeal+1+n.jpg" height="402" width="640" /></a></div>
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<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 2</span><br />
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<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 1/3 cup water</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/8 tsp salt</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 tsp cinnamon</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp honey</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2/3 cups of quick oats, rolled oats or oatmeal</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/3 cup blueberries, fresh or frozen</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp grated orange zest</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup milk</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimjNAfCNyMgCThyvpgkerEeXGuyjei5kq0yyi7BY-lx6d8ISTQB8TEd1wZns5B1-1m4OOl-ylerMUPibNBd7KiD4AVS_A6HmlCFvTsOl5PxStZjmUQA7yUNBuqzAUQRW9aNBDFhdr-MTPT/s1600/oatmeal+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimjNAfCNyMgCThyvpgkerEeXGuyjei5kq0yyi7BY-lx6d8ISTQB8TEd1wZns5B1-1m4OOl-ylerMUPibNBd7KiD4AVS_A6HmlCFvTsOl5PxStZjmUQA7yUNBuqzAUQRW9aNBDFhdr-MTPT/s1600/oatmeal+2.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Bring the water to a boil in a medium size saucepan. Add the salt, cinnamon, honey and oatmeal. Reduce heat, and simmer uncovered for five minutes or until most of the water has been absorbed.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Add the blueberries, orange zest and milk. Bring to a simmer, and simmer five more minutes or until the oatmeal is thick and creamy and the blueberries have begun to pop.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Turn off heat, cover and and let stand for five minutes, then serve.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9ms3Rx2TLqg5DZhbvSJ-dKUBBp5cmR2Dfh_EXMnDcV4PCYmDNHAS6A75V6tzB_AcUtUs_F9tFGzjG64zAhIUQpELHWBfyec6TYHyEc37Mo-2TapyDkvcxUxi_jlipUcAqSwSmquLZRh5/s1600/oats+done.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9ms3Rx2TLqg5DZhbvSJ-dKUBBp5cmR2Dfh_EXMnDcV4PCYmDNHAS6A75V6tzB_AcUtUs_F9tFGzjG64zAhIUQpELHWBfyec6TYHyEc37Mo-2TapyDkvcxUxi_jlipUcAqSwSmquLZRh5/s1600/oats+done.jpg" height="422" width="640" /></a></div>
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<b style="background-color: #444444; color: #fce5cd; font-family: 'Trebuchet MS', sans-serif; font-size: xx-large;">OATS</b><br />
<b style="background-color: #444444; color: #fce5cd; font-family: 'Trebuchet MS', sans-serif; font-size: xx-large;"><br /></b>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Oats are a hardy cereal grain and a perfect way to start your day, especially if you're dealing with heart disease or diabetes. The special fiber in oats has a beneficial effect on cholesterol levels. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Antioxidant compounds in oats help prevent free radicals from damaging LDL cholesterol (the good kind). </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Eating a serving of whole grains, such as oats, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">The fiber, beta-glucan, in oats significantly enhances the immune system's response to bacterial infection, by helping the neutrophils navigate to the site of an infection more quickly and eliminate the bacteria they find there. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Among being great for the heart, immune system, and diabetes, it also significantly reduces woman's risk of getting breast cancer. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Oats, unprocessed and dry</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1/4 cup)</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 96 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Molybdenum 64.1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 29.1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 26.6 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Biotin 26 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B1 25 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 17.2 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 16.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Chromium 15.3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Zinc 14 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 13.1 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you been enjoying </span><span style="background-color: #444444; color: #fce5cd; font-family: Trebuchet MS, sans-serif; font-size: x-large;">oats</span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">?</span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-36156980529871111162014-10-28T00:10:00.000-07:002014-11-21T00:06:48.398-08:00Navy Bean Soup - Dinner on "N" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">It's time for dinner on "N" day and I'm using </span><span style="background-color: black; color: white; font-size: x-large;"><b>NAVY BEANS</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: black; color: white; font-size: x-large;"><b><br /></b></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">I made <u>Navy Bean Soup</u>. This soup is oh so filling and comforting on a cold evening. It is certainly savoury and can also be easily altered for additional yumminess, by adding spinach, peas, or kale. Yummy!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGxuyxrQJJ7B8JrrWRcfIedRDwqNB1l1_BYrZH-JdVQ7dtHNUa6bqMb03pCPon3finRRSu9shwavEUnwj2TEyijO12KTpBKzsXXMi-1yk4MXKOfh1Ln0hiakbFyQ8mmbV8SXka5l3oIitD/s1600/navy+bean+soup+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGxuyxrQJJ7B8JrrWRcfIedRDwqNB1l1_BYrZH-JdVQ7dtHNUa6bqMb03pCPon3finRRSu9shwavEUnwj2TEyijO12KTpBKzsXXMi-1yk4MXKOfh1Ln0hiakbFyQ8mmbV8SXka5l3oIitD/s1600/navy+bean+soup+1.jpg" height="466" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">Servings: 6 </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;"><u>Ingredients</u></span></span><br />
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: large;">1/2 - 1 lb dried Navy Beans (approx. 3 cups of soaked beans)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">2 cups of smoked ham, cubed small, and trim outer skin off</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">1 large onion, diced</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">1 clove garlic, minced</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">3 carrots, diced</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">3 celery stalks, diced</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">1 796 ml can of diced tomatoes</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">800 ml Chicken Stock (adjust as needed to ensure navy beans are covered in pot)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 tsp dried basil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">5 small fresh basil leaves</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp dried thyme</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">small pinch of red pepper flakes</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 - 1 tsp sea salt, taste and adjust accordingly</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">few good grinds of black pepper</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">juice of half a lemon</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">*freshly steamed peas, to garnish over top, if desired</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8KlfT7LJn34vDMi2dr3TXwhrrCLAxS3Ut6eDCMTJefJnZepTl2IYRIIkyzQnETyxAd_T5fu14qC0SUKASk1vwEQCAlkXiWCrA7px9gqheMy6nNS6VvY9xAgIgQ-XdZLTrAmpLd2qJNaN/s1600/fix.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8KlfT7LJn34vDMi2dr3TXwhrrCLAxS3Ut6eDCMTJefJnZepTl2IYRIIkyzQnETyxAd_T5fu14qC0SUKASk1vwEQCAlkXiWCrA7px9gqheMy6nNS6VvY9xAgIgQ-XdZLTrAmpLd2qJNaN/s1600/fix.jpg" height="434" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Soak the dried beans in water in a large pot, with about 1" - 2" of water covering the beans, and place in the fridge overnight (or for at least 8 hours of soaking time). </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Heat a little dab of butter in a large sauce pan over medium heat and add the onions, carrots, celery, dried basil, red pepper flakes and dried thyme. Cook, stirring occasionally, until softened, 10 minutes. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Add the cubed ham and stir through, heating for about 2 minutes. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Add the diced tomatoes, navy beans, and chicken stock. Stir and bring to a boil. Turn down to a low simmer and with lid on a skew, simmer in 30 minute intervals, checking that the beans are always covered with liquid and stirring soup each time you check. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Add more chicken stock, if needed and continue simmering with lid fully on at times and on a skew, at times. My beans were soft enough in 1 1/2 hours. Beans may take up to 2 hours to be soft enough. Time depends on type of pot, climate, and other factors, I imagine. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">5. Take approx. 3 large "ladlefulls" to an additional big pot or bowl and blend with immersion blender until thick and smooth. Transfer that back into the soup and stir in. (This adds to the creamy texture of the soup) Add lemon juice, salt and pepper and taste/adjust, to your liking. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">6. Steam some peas and garnish over top, if desired. Or add in a couple good handfuls of baby spinach to soup while still on stove and cook through, for about 5 minutes. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrEU3YdOFRFFsC8ThjU4Zfx-gXZyV5OyzMiH3-59upbB_E2QgpFKwCthqAwZl0nncUbM18w7hUgzkzT45qEPliZLCIh4P57CEg55FO2bNTrpincAeKcfhr6dcldlC8srn4Drqprpn9R1Bg/s1600/navy+bean+soup+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrEU3YdOFRFFsC8ThjU4Zfx-gXZyV5OyzMiH3-59upbB_E2QgpFKwCthqAwZl0nncUbM18w7hUgzkzT45qEPliZLCIh4P57CEg55FO2bNTrpincAeKcfhr6dcldlC8srn4Drqprpn9R1Bg/s1600/navy+bean+soup+3.jpg" height="426" width="640" /></a></div>
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<b style="font-family: 'Trebuchet MS', sans-serif; font-size: xx-large;"><span style="background-color: black; color: white;">NAVY BEAN</span></b><b style="background-color: black; color: white; font-family: 'Trebuchet MS', sans-serif; font-size: xx-large;">S</b><b style="color: white; font-family: 'Trebuchet MS', sans-serif; font-size: xx-large;"> BEANS</b><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Navy beans are an excellent source of cholesterol-lowing fiber, that will also prevent blood sugar levels from rising too rapidly after a meal. When combined with whole grains, navy beans provide virtually fat-free high quality protein. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">These beans are a very good source of folate and manganese, and a good source of protein and Vitamin B1, along with the minerals phosphorus, copper, magnesium and iron. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">In addition to providing slow burning complex carbs, having beneficial effects on the digestive system and the heart, navy beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">The navy bean originated in Peru and derived it's current popular name because it was a staple food of the US Navy in the early 20th century. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Navy Beans, cooked</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 cup)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 19.11 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 63.7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 48 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 42.2 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 37.4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B1 35.8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 14.98 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 24.1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 23.9 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you <i>bean</i> eating <span style="background-color: black; color: white;">N</span><span style="background-color: black; color: white;">avy Beans</span>?</span><br />
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butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-37048694758348116222014-10-24T16:57:00.000-07:002014-10-25T00:56:37.168-07:00Nori Veggie Rolls - Lunch on "N" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">It's lunchtime on "N" day and I'm using </span><span style="color: #274e13; font-size: x-large;"><b>NORI</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #274e13; font-size: x-large;"><b><br /></b></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Nori Veggie Rolls</u>. Rather than going the traditional sushi roll route, I opted for an all around veggie one, without the sushi rice or raw fish. The nori's subtle salty sea taste accompanies the veggies and hummus so well, resulting in a savoury and fresh flavour. I absolutely love these rolls, even more than I already thought I would. Yummy!</span><br />
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<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 ripe avocado, sliced</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 carrot, julienned</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 cucumber, julienned</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 cup hummus (see recipe on "H" day lunch meal)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">leaf lettuce, torn into big pieces</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 Nori sheets</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-owN-s4s1HxA9xujfZFdwDSuGaOh2hOqGpcYCI8xR11MQbvN4sM-yfqY6uRo1t6a5HlMEAqytMd-qYxdLrBXDd75vun8QzBQZ3vAlH2vtz4X-2WVPxT5qEy2uKGXmvzYQbpmRQMIYfhOd/s1600/nori+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-owN-s4s1HxA9xujfZFdwDSuGaOh2hOqGpcYCI8xR11MQbvN4sM-yfqY6uRo1t6a5HlMEAqytMd-qYxdLrBXDd75vun8QzBQZ3vAlH2vtz4X-2WVPxT5qEy2uKGXmvzYQbpmRQMIYfhOd/s1600/nori+1.jpg" height="410" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Directions</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Place down one sheet of nori (dull side facing up) and place your washed and dried leaf lettuce covering entire nori sheet, just till about the edges, but not touching. Spread a few good Tbsp of hummus over the lettuce (this way the nori sheets won't get so soggy, as hummus directly on nori, would make it too soggy). </span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Place your julienned cucumbers, carrots and avocado along the long side, near edge, but not at edge. You can add whatever veggies you like for these rolls - they are so versatile!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Gently roll up with sushi roll mat, or your fingers, being careful not to break the nori. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3j3iPpYaEZtm-ghH-3K4NXdztvPDDFSL03EDleIPuUt9LhHojg4LlwVmRpjHzLd7gJnhhSQ3RTqMSCy3ZXticELEA35uVnideVs_kFeEvYysY1rUnURtcUFxoKeIgV2woBMfvHlGDrG25/s1600/nori+roll+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3j3iPpYaEZtm-ghH-3K4NXdztvPDDFSL03EDleIPuUt9LhHojg4LlwVmRpjHzLd7gJnhhSQ3RTqMSCy3ZXticELEA35uVnideVs_kFeEvYysY1rUnURtcUFxoKeIgV2woBMfvHlGDrG25/s1600/nori+roll+3.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Slice into approximately 6 rolls per nori sheet. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">*These are best enjoyed fresh, as nori will get soggy from sitting with moist foods. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkQNRjjEzwNK7kv2vuBrDYW8wjNrvnLo4z8JGhhkOBHOrbDtZ-HemLq8xmswOfaUw7uTiAChlX45hNRfnsv7owclhXvUF_wOwG0azaFnHDiG9icImIVIcP5KXOkrnbI3DEgdS0r_4BGo60/s1600/nori+8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkQNRjjEzwNK7kv2vuBrDYW8wjNrvnLo4z8JGhhkOBHOrbDtZ-HemLq8xmswOfaUw7uTiAChlX45hNRfnsv7owclhXvUF_wOwG0azaFnHDiG9icImIVIcP5KXOkrnbI3DEgdS0r_4BGo60/s1600/nori+8.jpg" height="426" width="640" /></a></div>
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<b style="color: #274e13; font-family: 'Trebuchet MS', sans-serif; font-size: xx-large;">NORI</b></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Nori is like an edible crunchy piece of paper. The Japanese have been drying and roasting this sea vegetable for 1,300 years. Nori is rich in nutrients, especially, iodine. Essential for your metabolism, if your body is lacking in this nutrient, you can suffer from hypothyroidism. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Nori is also a good source of Protein, Vitamin C, Potassium, Vitamin A, and magnesium. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Nori</u></span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 sheet)</u></span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 356 mg</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 6 g</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin A 104 %</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 65 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iodine 57 mcg</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 7 %</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 9 %</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B6 - 10 %</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you indulging in foods from the sea - <span style="color: #274e13;">Nori</span>?</span></div>
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butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-88910083474194954542014-10-17T21:26:00.003-07:002014-10-17T21:26:46.397-07:00Nutmeg in "Gingerbread Pancakes" - Breakfast on "N" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">It's time for breakfast on "N" day and I'm using </span><span style="color: #783f04; font-size: x-large;"><b>NUTMEG</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #783f04; font-size: x-large;"><b><br /></b></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Gingerbread Pancakes</u>. These pancakes are oh so comforting and delicious on a wet and cold fall morning. The assortment of the soothing spices in the pancakes are a perfect compliment to one another and the aroma that fills the home is just the "icing on the cake". Yummy! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDYqVeKEvpHzeY0Cz9c7gNMqGioL5_Zx-rR4vj_1xPPcucYXoZvV3fkehqHe2ZD1etOIZhdk0VhJVGE3AUFTfDmDXVyAmM_8p1cwyurwnxWL6XgKb83n9uZTGs__oEjoIylLf8qcvarCdU/s1600/Nutmeg+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDYqVeKEvpHzeY0Cz9c7gNMqGioL5_Zx-rR4vj_1xPPcucYXoZvV3fkehqHe2ZD1etOIZhdk0VhJVGE3AUFTfDmDXVyAmM_8p1cwyurwnxWL6XgKb83n9uZTGs__oEjoIylLf8qcvarCdU/s1600/Nutmeg+1.jpg" height="442" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4 - 5</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 eggs</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 cup packed light brown sugar</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup buttermilk</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup brewed coffee (regular or decaf), cold or at room temperature</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 cup vegetable oil or melted unsalted butter</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 cups all-purpose flour</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 tsp baking powder</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp baking soda</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp ground cinnamon</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp ground ginger</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp ground nutmeg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp ground cloves</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp salt</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQO4QM1SUyxhyphenhyphenMnFPUOk2NykYu54EiXHZr_-lwYf9YVX3y6BCvG-qfKCcZOXEQmwX3sKMbfQ0SnxevdM33nftY_x6tNd947XxdkDIPO0Krjx1jxI7sobwVDtV7bnCX7SWEW9WMeycZt3Aq/s1600/Nutmeg+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQO4QM1SUyxhyphenhyphenMnFPUOk2NykYu54EiXHZr_-lwYf9YVX3y6BCvG-qfKCcZOXEQmwX3sKMbfQ0SnxevdM33nftY_x6tNd947XxdkDIPO0Krjx1jxI7sobwVDtV7bnCX7SWEW9WMeycZt3Aq/s1600/Nutmeg+2.jpg" height="564" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. In a large bowl, whisk together the eggs and sugar. Add the buttermilk, coffee and 1/2 cup water. Stir in the vegetable oil.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. In a medium bowl, mix together the flour, baking powder, baking soda, cinnamon, ginger, nutmeg, cloves and salt.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Add the dry ingredients to the wet ingredients, stirring until just combined - don't worry if there are a few lumps.(batter will be thick)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Lightly grease a large saute pan or griddle with butter or nonstick spray. Heat the pan until hot and then spoon out 1/2 cup or more of batter per pancake. Cook the pancakes until the tops look dull and a few bubbles pop, about 3 minutes. Turn the pancakes over and cook for another minute or so. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">5. Serve immediately or transfer the cooked pancakes to a warm 200 degree F oven until the entire batch is finished. Serve garnished with butter, syrup and a dollop of whipped cream, if desired. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<b style="color: #783f04; font-family: 'Trebuchet MS', sans-serif; font-size: xx-large;">NUTMEG</b><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fragrant rich nutmeg is one of the highly prized spices known for its aromatic, anti-fungal, antidepressant, aphrodisiac, and curative properties. Nutmeg are evergreen trees native to the rain forest. The nutmeg fruit, about the size of an apricot, has an oval shaped hard kernel inside, known as "nutmeg spice". </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">This prized spice is a good source of minerals like copper, potassium, calcium, manganese, iron, zinc and magnesium. It is also rich in many Vital B-Complex Vitamins, including C, folic acid, A and many anti-oxidants. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">The compounds in this spice have been soothing as well as stimulative on the brain. Nutmeg oil has been used in dentistry for toothache relief and by therapists during massage to reduce muscular pain and rheumatic pain of joints. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Eating too much Nutmeg will cause sedative effects and in high quantities, will even cause hallucinations. So just like certain other super foods, eat in moderation!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Nutmeg, ground</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>1 Tbsp</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Thiamin 2 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B6 1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Omega 6-fatty acids 24.5 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 10 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 0.4 g</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you been spicing up your life with <span style="color: #783f04;">Nutmeg</span>?</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-89726130616560922582014-10-15T20:47:00.002-07:002014-10-15T22:28:16.164-07:00Mackerel Pouches - Dinner on "M" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">It's now Dinner on "M" day and I'm using </span><span style="color: white; font-size: x-large;"><b style="background-color: #666666;">MACKEREL</b></span></span><br />
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<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Mackerel Pouches</u>. This white fish has such a nice mild flavour and melt in your mouth texture due to the abundant fish oils. The taste of Mackerel isn't over shadowed with the infused flavours of lemon and rosemar</span><span style="background-color: white; font-family: Verdana; font-size: large; line-height: 24px;">y. Yummy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYiC9v9mt94eXNFXwtEmjRHuR3vqUvo3nbnybQW9SibKV2u3JUkqqF_iknxnP0mKuMOC8SKSSzXgzH2vCk3u7dkHIp0eelsncmcxEhDQ3xVEjMaWWjYVQElygNt5l2WbY60pFf4JTQc_pD/s1600/Mackerel+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYiC9v9mt94eXNFXwtEmjRHuR3vqUvo3nbnybQW9SibKV2u3JUkqqF_iknxnP0mKuMOC8SKSSzXgzH2vCk3u7dkHIp0eelsncmcxEhDQ3xVEjMaWWjYVQElygNt5l2WbY60pFf4JTQc_pD/s1600/Mackerel+1.jpg" height="424" width="640" /></a></div>
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<span style="background-color: white; font-family: Verdana; font-size: large; line-height: 24px;">Servings:2</span></div>
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<span style="background-color: white; font-family: Verdana; font-size: large; line-height: 24px;"><u>Ingredients</u></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">1 or 2 (depending on size) Mackerel fish, filleted and deboned</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">1 lemon, sliced</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">few sprigs of Rosemary</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">S & P</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">1 leek, chopped</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">few baby carrots</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">1 red bell pepper, sliced</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">few dabs of butter or olive oil</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb7PRKbW6H4ym-DO2GetYi7XGqZ1HmK61Svl-BXL9K-0ya_KHBlXjxSl5DWiR5nULoHAgicSQp03BRNBQa16fPouM5MO0Lhsg3n4WtHKHWtOyFG4ZAQuPlHUnAjQfUkiJBgFypYezoLfWF/s1600/mackerel+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb7PRKbW6H4ym-DO2GetYi7XGqZ1HmK61Svl-BXL9K-0ya_KHBlXjxSl5DWiR5nULoHAgicSQp03BRNBQa16fPouM5MO0Lhsg3n4WtHKHWtOyFG4ZAQuPlHUnAjQfUkiJBgFypYezoLfWF/s1600/mackerel+2.jpg" height="468" width="640" /></a></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;"><u>Directions</u></span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">1. Preheat oven to 400 degrees F. </span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">1. Debone any extra bones you can feel when running fingers lightly over top of fish. Rinse under cold water and gently dab with a paper towel. </span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">2. Take 2 thick pieces of aluminum foil (double layer) and place Mackerel fillet inside (shiny side on outside) of foil. S & P fillets and dab few dabs of butter or olive oil over fish. Add carrots, red bell pepper, lemon slices, leeks and a few sprigs of rosemary to pouch. </span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">3. Do the same for the next fish fillets. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6ApexJArWjPyPZPnpoyBmYJJQa4FmcG7oL3LpDrHFHHQvITTmbPzzjS4DwqpTek2uEv0G3sNI71KLkhgjj4WODDtsD0ciLtyqg2sj29LXR17WGZj0CU_ey-TJHoq-aPttzsSclTq6_ZcV/s1600/Mackerel+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6ApexJArWjPyPZPnpoyBmYJJQa4FmcG7oL3LpDrHFHHQvITTmbPzzjS4DwqpTek2uEv0G3sNI71KLkhgjj4WODDtsD0ciLtyqg2sj29LXR17WGZj0CU_ey-TJHoq-aPttzsSclTq6_ZcV/s1600/Mackerel+3.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">3. Roll up on all sides for a tight seal, leaving air inside for steam to accumulate and cook everything.</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">4. Place foil pouches on cookie sheet and bake in oven for 20 - 25 minutes. You will smell the rosemary and the fish when cooked. </span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;"><br /></span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">5. Serve along side rice and whatever sides you want.</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Enjoy!</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibyFrKP01BRbvY0tp5-lcCvFjB7YRSkK6Kx0luugqgTrQMm6wuz8_Z36qDJVH7d1FhQibfJ5ZUIbucixOztXR6zFBTjxGFnsy-LKGCGFfnH_67M4gaLNV_4tr7WoguJ8sTeMhwmyIcjk2N/s1600/mackerel+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibyFrKP01BRbvY0tp5-lcCvFjB7YRSkK6Kx0luugqgTrQMm6wuz8_Z36qDJVH7d1FhQibfJ5ZUIbucixOztXR6zFBTjxGFnsy-LKGCGFfnH_67M4gaLNV_4tr7WoguJ8sTeMhwmyIcjk2N/s1600/mackerel+4.jpg" height="360" width="640" /></a></div>
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<span style="color: white; font-family: Verdana; font-size: x-large;"><span style="background-color: #666666; line-height: 24px;">MACKEREL</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">This deep water, oily, and white fish is famous for it's heart health benefits and for making the blood clean and fresh. Mackerel is rich in protein and minerals. This fish is also a good source of Omega-3 and Omega-6 fatty acids.</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Eating Mackerel is a very effective way of regulating hormonal levels, among actually improving heart conditions and reducing bad cholesterol levels. </span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">This fish also helps to prevent cancer, regulate metabolism, strengthen immune system and improve overall body functions. Wow! It's important food for the brain and keeps the nervous system normal and healthy. Mackerel is also helpful in alleviating the pain of migraine and arthritis. Oh and eating Mackerel will improve skin clarity. </span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">As Mackerel does contain trace amounts of mercury, it is advisable to eat no more than one to two 6 oz. portions per week. </span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;"><u>Mackerel, fresh</u></span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;"><u>(1 fillet)</u></span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Protein 21 g</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Vitamin A 4 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Vitamin C 1 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Calcium 1 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Iron 10 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Vitamin D 101 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Vitamin E 9 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Vitamin K 7 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Thiamin 13 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Riboflavin 21 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Niacin 51 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Vitamin B6 22 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Vitamin B12 163 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Magnesium 21 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Phosphorus 24 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Potassium 10 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Zinc 5 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Selenium 71 %</span></span></div>
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<span style="font-family: Verdana; font-size: large;"><span style="line-height: 24px;">Have you eaten<span style="background-color: white; color: white;"> </span><span style="background-color: #666666; color: white;">MACKEREL</span> lately?</span></span></div>
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butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-69130273656954610522014-10-10T19:56:00.000-07:002014-10-10T19:56:48.731-07:00Millet Cakes with Spinach and Artichoke Salad - Lunch on "M" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Well it's now lunch time on "M" day and I'm using </span><span style="color: #f1c232; font-size: x-large;"><b>MILLET</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #f1c232; font-size: x-large;"><b><br /></b></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Millet Cakes with Spinach and Artichoke Salad</u>. This combination with the Millet and Chickpeas in a crunchy cake, with lemon zest infused throughout, makes for a suprisingly tangy fresh taste and an all around balanced and nutritious lunch. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Lemon Basil Dressing</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsp fresh lemon juice</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 tsp finely chopped fresh basil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">5 Tbsp extra-virgin olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">S & P</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Millet Cakes</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 cup raw millet</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 cups vegetable broth</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Salt</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp butter</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 large clove garlic, peeled</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 - 1/2 cup packed fresh flat-leaf parsley leaves</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup canned chickpeas, rinsed and drained</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 large eggs, lightly beaten</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Finely grated zest of 2 medium lemons</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 Tbsp olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Cooking spray</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Spinach and Artichoke Salad</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">8 oz baby spinach (about 6 lightly packed cups)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 can artichoke hearts in water, drained, rinsed, and sliced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">10 - 15 cherry tomatoes, halved</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">S & P</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><b><u>Lemon Basil Dressing:</u></b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">In a small jar, combine the lemon juice, basil, and olive oil. Season to taste with the S & P. Place lid on jar and shake vigorously until combined.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><b><u>Millet Cakes:</u></b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">No need to rinse millet before cooking, but check for any black pebble-like pieces and remove if you see any (they are unhulled grain). In a large, dry saucepan, toast the raw millet over medium heat for 4 - 5 minutes or until the millet is a rich golden brown in colour and the grains are fragrant. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Once toasted add the broth, zest of 1 lemon, and 1/4 tsp salt. Stir the millet really well, increase the heat to high and bring the liquid to a boil. Once boiling add the butter, decrease the heat to low and cover the pot. Simmer about 15 minutes or until the grains have absorbed most of the broth. Remove from the heat and allow to sit covered and undisturbed for 10 minutes to absorb the remaining liquid. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Meanwhile coarsely chop the garlic in a food processor (or magic bullet-pulsing). Add the parsley and pulse until finely chopped. Add the chickpeas and 1 tsp salt and pulse until coarsely chopped. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Uncover the millet and fluff with a fork. Let sit uncovered for about 5 minutes and then stir in the chickpea mixture, eggs, and remaining lemon zest until well combined. Spry a 1/4 cup measuring cup with cooking spray, then press the millet mixture into the measuring cup, smooth the top, and invert to release the cake onto a plate or cookie sheet. Repeat with the remaining millet mixture (only need to spray measuring cup once). You should have about 10 - 12 cakes. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Heat 1 1/2 Tbsp of olive oil in a large skillet over medium heat until shimmering hot. Add 4 or 5 millet cakes and using a small spatula, gently flatten the cakes so they're about 3/4 inch thick. Cook, flipping once, until crisp and golden brown on both sides, 2 - 3 minutes per side. Transfer to a paper-towel-lined cooling rack. Add the remaining 1 1/2 Tbsp olive oil to the skillet and cook the remaining cakes the same way.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><b><u>Salad:</u></b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">In a large bowl, toss the spinach, artichokes, and tomatoes with about 3/4 of the dressing. Season to taste with S & P. At the table divide the salad between 4 plates, top each plate with a few millet cakes, and drizzle with the remaining dressing. </span><br />
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<b style="color: #f1c232; font-family: 'Trebuchet MS', sans-serif; font-size: xx-large;">MILLET</b><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Millet is often associated as the main ingredient in bird seed...but it is not just "for the birds". This delicious grain can accompany many types of food. Millet is a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium can reduce the frequency of migraine attacks, severity of asthma, reduce risk of heart attack and lower high blood pressure. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus plays its role in forming the mineral matrix of bone and is an essential component in the molecule that is the energy currency of the body. In addition, the metabolism of lipids (fats) relies on phosphorus, and is also an essential component of lipid-containing structures such as cell membranes and nervous system structures. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Eating grains daily, such as Millet, will substantially lower your risk of developing Type 2 Diabetes and improve your overall glycemic index, if you have Diabetes. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Consuming foods high in insoluble fiber, such as Millet, can help women avoid gallstones. Insoluble fiber not only speeds intestinal transit time, but reduces the secretion of bile acids. Abundant in all whole grains, insoluble fiber is also found in nuts and edible skins of fruits and vegetables.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pre-menopausal women eating the most whole grain fiber have a 41 % reduced risk of breast cancer. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Millet originated in North Africa, specifically in Ethiopia and there is even mention of it in the Bible as an ingredient for unleavened bread. Millet is a gluten-free grain alternative to wheat. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Next time you are looking for an alternative to rice or potatoes, serve Millet instead. Or cook and eat for a wholesome breakfast with dried fruit and nuts. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Millet, cooked</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 cup)</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 31.1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 24.8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 23.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 19.1 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you enjoyed some <b><span style="color: #f1c232;">Millet</span></b> lately?</span><br />
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butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-83595497172239709622014-10-08T20:32:00.000-07:002014-10-08T21:45:44.193-07:00Miso Soup - Breakfast on "M" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">It's breakfast time on "M" day and I'm using </span><span style="color: #bf9000; font-size: x-large;"><b>MISO</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #bf9000; font-size: x-large;"><b><br /></b></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Miso Soup</u>. This soup is traditionally served for breakfast in Japan. I personally enjoy this comforting and richly nutritious soup as a side dish for dinner or a late afternoon snack. Oh so good for you. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 2</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 cups of Dashi Stock (fish based soup stock)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">* You can buy dashi powder packets at asian supermarkets, use dried scallops to flavour water, or make your very own dashi stock: </span><a href="http://www.lafujimama.com/2010/01/how-to-make-dashi/" style="font-family: 'Trebuchet MS', sans-serif; font-size: x-large;">Here</a><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 scallion, diced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp cut wakame (dried seaweed)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsps Shiro Miso Paste</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">*You can add any additional vegetables you like or omit seaweed and scallions - Except for the Miso, of course - traditionally Tofu is added to Miso soup, but I don't eat Tofu. Miso is the star ingredient here*</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Place dried seaweed in a small bowl and add a few splashes of water to seaweed until it swells up, (about 5 minutes). Bring your dashi to a boil in a medium pot. Turn heat down to low and add the seaweed. Heat for only 1 - 2 minutes. Take the whole pot off the heat and add in your Miso paste. It is crucial you don't add Miso to boiling water, as the enzymes in Miso will die when boiled. Using a ladle, put your paste inside the ladle and dip into the hot soup, mixing and stirring the paste while still in ladle, until completely dissolved, and then stir into rest of soup. Taste for flavour...it should be a slightly salty flavour, not too weak and not too strong. Sprinkle the scallions over top and serve in cute little Japanese soup bowls, or any small bowl. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">*Serve with chopsticks, and use the chopsticks to stir the paste around before sipping soup, as the miso congeals when sitting in the soup*</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<span style="color: #bf9000; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>MISO</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Miso is a paste made from fermented soybeans and barley or rice malt. *unlike <i>fresh</i> soy beans...it is highly nutritious and beneficial to consume <i>fermented</i> soybeans on a regular basis* Miso is full of a wide variety of phytonutrients that function as antioxidants and anti-inflammatories. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Among reducing your risk of having a stroke and being easy on the digestive system, Miso also can reduce risk of certain cancers. Eating Miso on a regular basis will strengthen your immune system, whether used in soup, as a marinade for fish or poultry, or even spread onto a sandwich.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Miso paste</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 Tbsp)</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 7.7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 7.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin K 5.6 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Zinc 4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 3.9 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 3.7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Omega-3 Fats 3.3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B2 3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Choline 2.9 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you sipping on <span style="color: #bf9000;">Miso</span> soup?</span><br />
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<span style="font-size: large;"><br /></span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-50801032008304347612014-10-01T18:54:00.000-07:002014-10-01T18:54:13.629-07:00Lentil Soup - Dinner on "L" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">So it's dinner time on "L" day and I'm using </span><span style="color: #7f6000; font-size: x-large;"><b>LENTILS</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #7f6000; font-size: x-large;"><b><br /></b></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Lentil Soup</u>. This has to be one of my all time favourite soups to make. All the goodness of the veggies and lentils shine through among the deliciously satisfying taste throughout. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 6 - 8 </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsp olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 large onion, diced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 garlic cloves, minced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 carrots, diced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 celery stalks, diced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 red bell pepper, diced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 tsp dried basil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp dried oregano</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/8 - 1/4 tsp red pepper flakes (1/4 tsp if you like heat)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 1/2 (10 oz) = 35 oz cans of beef broth </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 (14 oz) can crushed tomatoes</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup lentils</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup pearl barley</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp tomato paste</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Heat olive oil in large pot over medium heat. Add the onions and garlic and cook just until translucent. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Add the carrots, celery, red pepper, basil, oregano and red pepper flakes. Cook until vegetables are soft, 5 minutes. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Add the beef broth and crushed tomatoes. Bring everything to a boil. Add the lentils and the pearl barley and turn heat down to a simmer. Cover and let cook for approx. 1 hour to 1 hour and 15 minutes (until lentils are soft). </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Turn off heat and stir in the tomato paste. Serve into bowls. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<span style="color: #7f6000; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>LENTILS</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Not only do lentils help lower cholesterol, they also manage blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide a great source of important minerals and protein. They are tiny, but oh so filling. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">These are so beneficial to heart health as they have significant amounts of folate and magnesium, which are wonders to the heart and arterial walls. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">In addition to being high in fibre, vitamins and minerals, lentils can increase your energy by replenishing your iron stores. Especially for menstruating women who are more at risk for iron deficiency, lentils are a good idea.</span><br />
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<u style="font-family: 'Trebuchet MS', sans-serif; font-size: x-large;">Lentils, cooked</u><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 cup)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Molybdenum 330 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 89.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 62.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 55.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 50.9 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 49%</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 36.6 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 35.7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B1 27.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pantothenic Acid 25.2 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Zinc 22.8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 20.8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B6 20.5 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you eating <b><span style="color: #7f6000;">LENTILS</span></b>?</span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-2692232881431385742014-09-28T00:37:00.000-07:002014-09-28T00:37:09.556-07:00Leeks and Kale Nestled around Eggs - Lunch on "L" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It's lunch time on "L" day and I'm using </span><span style="color: #6aa84f; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>LEEKS</b></span><br />
<span style="color: #6aa84f; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><br /></b></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Leeks and Kale Nestled around Eggs</u>. This nutrient packed meal is so delicious and creamy with the gooey goodness of the runny yolk and the background onion sweetness from the leeks. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Serving: 4</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsps of chopped Leeks (about 1/2 small leek - white and light green stem only)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 bunch of kale, stems removed and ripped into small to medium sized pieces</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">S & P</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 cup 2 % Greek Yogurt</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 large eggs</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsps grated mozzarella or parmesan cheese</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Crusty bread, toasted</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG2_B8sQPdzBoOIFe9qm8J62QMSU-8JLerAPxU1EPhmTGXvhzn22h5cpioqIPkFpbmqZdUi9KJfSTEM6dhDaaPZ1QYgxfXzoz7e-EjPX_3u9LpPKyIKKGluF-E5vulaoGUU1UHRZWHAZY3/s1600/leeks+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG2_B8sQPdzBoOIFe9qm8J62QMSU-8JLerAPxU1EPhmTGXvhzn22h5cpioqIPkFpbmqZdUi9KJfSTEM6dhDaaPZ1QYgxfXzoz7e-EjPX_3u9LpPKyIKKGluF-E5vulaoGUU1UHRZWHAZY3/s1600/leeks+2.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Heat oil in nonstick skillet over medium heat. Add the leeks and reduce heat to low, cooking till softened but not brown (about 6 minutes).</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Stir kale into leeks and cook until just wilted, about 2 - 4 minutes. Season with salt and pepper and stir in the yogurt until combined.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Make 4 indentations in the kale and carefully crack an egg into each one. Sprinkle a little S & P over each egg. Cover the pan and cook the eggs until the whites are completely set (2 - 3 minutes for a runny yolk). </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Divide each egg and kale among 4 serving plates and top each with some grated cheese (of your choice). Serve with crusty bread. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<span style="color: #6aa84f; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b style="background-color: white;">LEEKS</b></span><br />
<span style="color: #6aa84f; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b style="background-color: white;"><br /></b></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">With their unique combination of flavonoids and sulfur-containing nutrients, these vegetables belong in your diet on a regular basis. As leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these health-promoting vegetables. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Leeks help protect our blood vessel linings from damage. They contain an important concentration of the B Vitamin Folate, from the root all the way up to the tip of the greens. Leeks also have antioxidant polyphenols, which help protect our blood vessels and blood cells from damage.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Leeks, cooked</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 cup) </u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin K 29.3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 13 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B6 7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 6.6 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 6.3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 6.2 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 5.8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin A 4.6 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 4.1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 3.6 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin E 3.4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 3.1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Omega-3 Fats 2.9 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you cooking with <span style="color: #6aa84f;"><b>Leeks</b></span>?</span><br />
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<br />butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-12118678748610280932014-09-24T22:08:00.002-07:002014-09-28T00:37:31.162-07:00Lemon-Lime Smoothie - Breakfast on "L" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Hey everybody! So it's now breakfast on "L" day and I'm using </span><b><span style="color: #ffd966; font-size: x-large;">LEMONS</span></b><span style="font-size: large;"> and </span><b><span style="color: #38761d; font-size: x-large;">LIMES</span></b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b><span style="color: #38761d; font-size: x-large;"><br /></span></b></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">I made a <u>Lemon-Lime Smoothie</u>. This is so seriously refreshingly delicious and one of my new favourites. Yummy!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi76FmWU3M1JOBIeJn9Hxi3IZfA_ALAfaJwteCtL2z8W3So1T36o1SOGBvST-B30L0XRPxZLLbRVr2KChsPlPjKhnppLdo9LfM0_szIV8Zob3pf3a9NQT6o9_YAP0S_nYBsI9Mc_VQJwTzL/s1600/lemon-lime+smoothie+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi76FmWU3M1JOBIeJn9Hxi3IZfA_ALAfaJwteCtL2z8W3So1T36o1SOGBvST-B30L0XRPxZLLbRVr2KChsPlPjKhnppLdo9LfM0_szIV8Zob3pf3a9NQT6o9_YAP0S_nYBsI9Mc_VQJwTzL/s1600/lemon-lime+smoothie+1.jpg" height="564" width="640" /></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Servings: 1</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><u>Ingredients</u></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Juice from 1 large orange</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1/2 medium lemon, peeled and seeds removed</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1/2 medium lime, peeled and seeds removed</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">2 medium ripe bananas, frozen and peeled</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">small bunch of spinach</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1 small basil leaf</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTp5yWO2aQ8oXPjlkPPVfjJKEprzC_mk0s7oKMm8siPGYmCew26P_HNFGkh8OirOSg4hCU4s0nw4gXBgl6J2AjtWYnGRSaYefAMcMyNz8cubrxz2dSWVwmIYmDszbQtAicpXmruw4-bHus/s1600/lemon+l+s+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTp5yWO2aQ8oXPjlkPPVfjJKEprzC_mk0s7oKMm8siPGYmCew26P_HNFGkh8OirOSg4hCU4s0nw4gXBgl6J2AjtWYnGRSaYefAMcMyNz8cubrxz2dSWVwmIYmDszbQtAicpXmruw4-bHus/s1600/lemon+l+s+2.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><u>Directions</u></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1. Add the juice from the orange, followed by the lemon and lime. Then add the frozen banana, spinach and basil leaf to blender.</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">2. Blend for a bit then add about 3 Tbsps or more of water (as the frozen bananas make it thick) But drink it thick, if you like it that way. </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pour into a tall glass and Enjoy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjTOcJ8UxA2yWx_IP0lxrFtKHvz1OYBkjOlxeBmGrTd1_O71m_RKxcAZnvLu4FZscH2nQM0sms-vXdZqNcZohvamB4h2q0Xgvdpdjf18A9psx4B9qmyAjhfbi6lsA6w7XlLiizR1rCfaFY/s1600/lemon+l+s+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjTOcJ8UxA2yWx_IP0lxrFtKHvz1OYBkjOlxeBmGrTd1_O71m_RKxcAZnvLu4FZscH2nQM0sms-vXdZqNcZohvamB4h2q0Xgvdpdjf18A9psx4B9qmyAjhfbi6lsA6w7XlLiizR1rCfaFY/s1600/lemon+l+s+3.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><span style="color: #ffd966;">LEMONS</span> - <span style="color: #38761d;">LIMES</span></b></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><span style="color: #38761d;"><br /></span></b></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">These powerhouse fruits bring out the flavour in foods and have antioxidant and anti-cancer properties. Limes also have flavonoids which contain antibiotic effects. Both lemons and limes, of course, are an excellent source of Vitamin C which is so important for a strong immune system.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Lemons - Limes, fresh juice</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1/4 cup) </u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><span style="color: #38761d;"><br /></span></b></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Vitamin C 31.5 %</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Folate 3 %</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Are you using <span style="color: #f1c232;">Lemons</span> and <span style="color: #38761d;">Limes</span> in your meals?</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><span style="color: #38761d;"><br /></span></b></span>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-32317187567686039292014-08-13T16:38:00.002-07:002014-08-13T16:53:02.264-07:00Kidney Beans in Chili - Dinner on "K" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">So it's dinner time on "K" day and I'm using </span><b><span style="color: #660000; font-size: x-large;">KIDNEY BEANS</span></b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b><span style="color: #660000; font-size: x-large;"><br /></span></b></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">I made <u>Chili</u>. This is my favourite Chili recipe, so full of flavour, very satisfying, nutritious and filling without being overly spicy. Yummy!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI100nq1qPTjV_PrK9MqxTmQfn3gfonZPwe48N8LHITRP4lf2lpvKxxiLexsCIBdl0BhyUOz0Idb2UzUSs3kvnQsRE3yOxfhM4-ShWbz2nbj97La6jGE4q4nprsa-42gnWMDEOF4kTSC9k/s1600/chili+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI100nq1qPTjV_PrK9MqxTmQfn3gfonZPwe48N8LHITRP4lf2lpvKxxiLexsCIBdl0BhyUOz0Idb2UzUSs3kvnQsRE3yOxfhM4-ShWbz2nbj97La6jGE4q4nprsa-42gnWMDEOF4kTSC9k/s1600/chili+1.jpg" height="468" width="640" /></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span><span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Servings: 16 (if putting in small bread bowl)</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><u>Ingredients</u></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1 lb lean ground beef</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 garlic cloves, minced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 cups onion, chopped</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 green pepper, seeded and chopped</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 celery stalks, chopped</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 (398 ml) can tomato sauce</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 (796 ml) can tomatoes, halved</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 tsp Chili powder (or more, if you like more heat)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 (540 ml) red kidney beans, rinsed and drained</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp lemon juice</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Pinch of S & P</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. In skillet, cook ground beef until browned.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. In a medium soup pot, heat oil and sauté garlic, onion, green peppers and celery about 5 minutes.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Add ground beef, tomato sauce, tomatoes and chili powder. Cook 10 minutes on medium heat and add beans.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Bring to a boil and season with lemon juice, salt and pepper. </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Serve and Enjoy!</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">You can freeze any extra portions</span><br />
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<span style="color: #660000; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>KIDNEY BEANS</b></span><br />
<span style="color: #660000; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><br /></b></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">These beans get their name from being the shape of a kidney. These, among other beans, are a very good source of cholesterol-lowering fiber and prevent blood sugar levels from rising too rapidly after a meal.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Kidney beans provide virtually fat-ree high quality protein. They are also an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites (a type of preservative commonly added to prepared foods). </span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Kidney beans are excellent for heart health and that's not just because of their fiber content, but because they have significant amounts of folate and magnesium. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessons resistance and improves the flow of blood, oxygen and nutrients throughout the body. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Kidney beans help replenish your iron stores. The thiamin (Vitamin B1) in these beans is needed for synthesis of an important neurotransmitter essential for memory and when you lack this Vitamin, it can contribute to age related impaired mental function. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Kidney Beans, cooked</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 cup)</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Molybdenum 295 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 57.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 45.3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 42.2 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 38 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 34.8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 30.7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B1 23.3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 21.8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 20.4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 18.5 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you bean eating <span style="color: #660000;">Kidney Beans</span>?</span><br />
<br />butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-65340490077235146572014-08-08T00:18:00.001-07:002014-08-08T23:53:30.378-07:00Kale in Minestrone Soup - Lunch on "K" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">It's lunchtime on "K" day and I'm using </span><b><span style="color: #274e13; font-size: x-large;">KALE</span></b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b><span style="color: #274e13; font-size: x-large;"><br /></span></b></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">I made <u>Kale in Minestrone Soup</u>. This is from one of Jamie Oliver's recipes and has to be one of my favourite recipes using Kale. I omitted the bacon (for less fat), and yet it still remains oh so full of flavour and body with all the hearty vegetables in it. Yummy!</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Servings: 4</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><u>Ingredients</u></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">50 g small pasta shells</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1 potato, diced </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">3 small red onions, diced</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">2 small carrots, diced</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">3 cloves garlic, minced</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">2 stalks celery, diced</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">150 g Kale </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">4 slices thinly sliced smoked bacon </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1 small bunch fresh italian parsley</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">2 x 400 g cans diced tomatoes</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">750 ml chicken stock</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">20 g Parmesan cheese (optional)</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Olive oil</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">sea salt</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">black pepper</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><u>Directions</u></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1. Peel and mince the garlic. Thinly slice the parsley stalks and reserve the leaves. Set aside in a bowl.</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Peel the onions, scrub the carrots and potato and trim the celery. Chop it all into 1/2-inch dice, adding the onion, carrot and celery to the same bowl as the garlic and keep the potato seperate.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Put a large pot on medium heat and add a little lug of olive oil. Finely chop the pancetta.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Once pot is hot, add the chopped pancetta and fry gently for a couple of minutes, or until turning golden and starting to smell fantastic.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">5. Add the garlic, onion, carrots, celery and parsley stalks to the pot. Cook slowly for 15 - 20 minutes, stirring occasionally, or until the vegetables have softened and are just starting to caramelize.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">6. Add the canned tomatoes, diced potato and 2 1/2 cups of broth to the pot. Turn the heat up to medium-high and slowly bring everything to a boil.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">7. Reduce heat to a gentle simmer over a low heat. Put a lid on slightly askew and cook for about 20 minutes, or until the potato is tender.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">8. Thoroughly wash the kale in plenty of cold running water then drain well in a colander. Roughly chop (or rip apart) leaves, getting rid of any tough bits of stalk.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">9. Add the pasta, kale and 1/2 cup more broth to the pan. Turn the heat up to high and bring back to a boil.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">10. Reduce to a simmer over a low heat and cook for a final 10 minutes, or until the pasta is cooked through and the kale is tender.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">11. Roughly chop the reserved parsley leaves. Check consistency of your soup and if you think it could be a bit looser, add some more broth. Have a taste and tweak with a bit of salt and pepper.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">12. Lastly, I promise, stir through the chopped parsley then ladle the soup into bowls. Add a bit of parmesan cheese in each bowl, if you like.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb8k6LJS2ZmPSdsDatwrWaRY0gbxFjTNIdwI4TNw1EnyJJGrk-5jvsVi9rNssdw6MlEGHaLJ6teT5FSYFe45qgAQ0zl4ivCRUCcmL9vQEipGwBLogRbQKxDB8kX3tLTNdqS2UHBf-3j5Tk/s1600/Kale+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb8k6LJS2ZmPSdsDatwrWaRY0gbxFjTNIdwI4TNw1EnyJJGrk-5jvsVi9rNssdw6MlEGHaLJ6teT5FSYFe45qgAQ0zl4ivCRUCcmL9vQEipGwBLogRbQKxDB8kX3tLTNdqS2UHBf-3j5Tk/s1600/Kale+2.jpg" height="422" width="640" /></a></div>
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<span style="color: #274e13; font-family: Trebuchet MS, sans-serif;"><b style="font-size: xx-large;">KALE </b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Kale is loaded with Vitamin K and is one of the healthiest vegetables around, when cooked properly. It is recommended to steam kale for no longer than 5 minutes. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It's <u>nutrient richness</u> stands out in three categories - antioxidants, anti-inflammatories and anti-cancer nutrients. You can count on kale to provide valuable cardiovascular support in terms of its cholesterol-lowering ability.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><b>Warning:</b></u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I have to inform you of the fact that when kale is eaten on a very regular basis, and especially in raw form, it can cause iodine-related problems, leading to thyroid disease. To avoid this, make sure you are getting enough iodine from different foods and also incorporate selenium, iron and Vitamin A to further boost your bodies capabilities of keeping hormone levels balanced and avoid an under active thyroid. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Just like certain other SUPER FOODS - eat Kale in MODERATION, NOT EVERY DAY </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguv4xioOn6luQBqokdYot2gDHVnbyZ_HsqEXSsBmFusYhLVri-OTk2eiG_GnrsuvAm69YQKj_GA9qERgTLfC4tGoSZ0f1k3Vyx1ImND0FZYbWAfvoIEmrLZqnh4N-zrJd0oPe1KhpL20BI/s1600/Kale+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguv4xioOn6luQBqokdYot2gDHVnbyZ_HsqEXSsBmFusYhLVri-OTk2eiG_GnrsuvAm69YQKj_GA9qERgTLfC4tGoSZ0f1k3Vyx1ImND0FZYbWAfvoIEmrLZqnh4N-zrJd0oPe1KhpL20BI/s1600/Kale+3.jpg" height="432" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Kale, steamed</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 cup)</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin K 1, 062 mcg - WOW!</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin A 885.36 mcg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 53.3 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 0.54 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 0.20 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B6 0.18 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 2.60 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 93.6 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 296.4 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin E 1.11 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B2 0.09 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 1.17 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 23.4 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B1 0.07 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Omega-3 fats 0.13 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorous 36.4 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 2.47 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 16.9 mcg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B3 0.65 mg</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">That's a lot of NUTRIENTS!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you incorporating <span style="color: #274e13;">Kale</span> into your diet?</span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-14738777493658825452014-08-05T18:34:00.003-07:002014-08-05T20:30:37.242-07:00Kiwi Parfait - Breakfast on "K" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Well it's breakfast time on "K" day and I'm using </span><span style="color: #6aa84f; font-size: x-large;"><b>KIWIS</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #6aa84f; font-size: x-large;"><b><br /></b></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made a Kiwi Breakfast Parfait. Kiwis have just the right amount of sweetness and pair so deliciously with strawberries in this parfait with yogurt and granola. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 1</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 strawberries, sliced or cut up</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Kiwi, sliced into small pieces</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 cup Greek yogurt</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 cup Honey Granola</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Honey (optional, for sweetness)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. In a small cup or dessert cup, start by layering with a couple of Tbsps of yogurt at the bottom. Continue layering with strawberries, followed by yogurt, kiwi, and then granola. Add yogurt again, strawberries, kiwi and granola.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Add a drizzle of Honey for added sweetness, if you like.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhltHkMzGfYkRyqiyNH_EXF7fP3GRNgoN8M5YtoRR8bryC-sBg_j7FPnSiz7MtMLrlZHWqZlOKbSxHonE4csKOws_mHwGj-AH7X0f0QXhyphenhyphenOlxvUG6i3yMFIwVVTHCFYGiXXiDh31JUZZCG/s1600/kiwi+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhltHkMzGfYkRyqiyNH_EXF7fP3GRNgoN8M5YtoRR8bryC-sBg_j7FPnSiz7MtMLrlZHWqZlOKbSxHonE4csKOws_mHwGj-AH7X0f0QXhyphenhyphenOlxvUG6i3yMFIwVVTHCFYGiXXiDh31JUZZCG/s1600/kiwi+2.jpg" height="472" width="640" /></a></div>
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<span style="color: #6aa84f; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>KIWI</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Along with being so pretty looking, kiwis are packed with more Vitamin C than an equivalent amount of an orange. These emerald delights contain numerous phytonutrients as well as well known vitamins and minerals that promote your health. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">In the world of research, scientists are fascinated with kiwifruit for its ability to protect DNA in the nucleus of human cells from oxygen-related damage.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">The fiber in kiwifruit has also been shown to be useful for a number of conditions, such as reducing high cholesterol levels, which may reduce the risk of heart disease and heart attack. Fiber-rich foods are also good for keeping the blood sugar levels of diabetics under control.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Eating Vitamin C-rich fruit such as kiwi may offer a significant protective effect against respiratory symptoms associated with asthma such as wheezing. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Kiwi</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(100 grams)</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 312 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Dietary Fiber 3 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Sugar 9 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 1.1 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 154 % - WOW!!!</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 3 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B-6 5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin A 1 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you eaten <span style="color: #6aa84f;">Kiwis</span> lately?</span><br />
<br />butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-3325753861160067842014-08-03T00:21:00.001-07:002014-08-03T00:21:30.522-07:00Juniper Berries "Calico Carrots" - Dinner on "J" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It's dinner time on "J" day and I'm using </span><span style="color: #20124d; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>JUNIPER BERRIES</b></span><br />
<span style="color: #20124d; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><br /></b></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Calico Carrots</u>. Calico carrots are calico because they are mixed with potatoes making them a calico colour. This side dish is so aromatic with a foresty fragrance and a woodsy flavour. It would make a perfect accompaniment to roast lamb or pot roast. Yummy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Jq7QvDfAgPZuGD35G3PWgZ33mmGXTIJoZzZoGqQtZoQ4NthdRmErliYDNl6XqaHsE-eSjAdh1uyXeqgPCAKEj5r1CuXYiS2UPzB3cpQzOyMVC6lzjQt3rIGxg_zLD9bxOQkXzvwEjTy9/s1600/juniper+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Jq7QvDfAgPZuGD35G3PWgZ33mmGXTIJoZzZoGqQtZoQ4NthdRmErliYDNl6XqaHsE-eSjAdh1uyXeqgPCAKEj5r1CuXYiS2UPzB3cpQzOyMVC6lzjQt3rIGxg_zLD9bxOQkXzvwEjTy9/s1600/juniper+1.jpg" height="418" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 medium carrots, trimmed and peeled</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 medium potatoes, preferably Yukon Gold (or another yellow variety), peeled</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 cup olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 shallot, halved and sliced thin (1/4 cup)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp minced fresh thyme, divided</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 Juniper berries, crushed fine</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 Tbsp lemon juice or 1 Tbsp white wine vinegar</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp salt</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">freshly ground pepper, to taste</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfC6Kdg1CXpfPrFLV0Taj2JEylp9ZFxHn4AqZ10DcawvoBN5VUnpVUzGaDX8qcINyIKqZxC2rMOTmQ5YJCiMWmHhPTKCSA3pSNiJ1VZwLBuMgby_RfgJX8wV_KymzQkz-QkuWAReLjxsNK/s1600/juniper+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfC6Kdg1CXpfPrFLV0Taj2JEylp9ZFxHn4AqZ10DcawvoBN5VUnpVUzGaDX8qcINyIKqZxC2rMOTmQ5YJCiMWmHhPTKCSA3pSNiJ1VZwLBuMgby_RfgJX8wV_KymzQkz-QkuWAReLjxsNK/s1600/juniper+2.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Arrange a double-boiler over simmering water. Cut carrots and potatoes into similarly sized pieces so that they will cook evenly. Transfer to steamer basket; cover and cook until the tip of a knife will pierce the centres with ease, about 20 minutes.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Meanwhile, heat the olive oil over medium-low heat. Add the shallots, half the thyme and the juniper berries. (The oil mixture will be used to dress the carrots and potatoes, so don't be alarmed if it seems like too much oil). Cook slowly, stirring often, until the shallots are very soft and golden, about 5 minutes. Set aside, but keep warm.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">When the carrots and potatoes are cooked through, transfer them to a mixing bowl. Sprinkle with the lemon and season with the salt and pepper. Use a potato masher or large fork to smash the vegetables into a rough texture. Taste the mixture for salt and pepper. Adjust if necessary.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Stir the remaining thyme into the cooked shallot mixture and pour the dressing over the carrots and potatoes. Mix thoroughly but lightly, to preserve the separate orange and white colours. Serve hot. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Enjoy!</span><br />
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<span style="color: #20124d; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>JUNIPER BERRIES</b></span><br />
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<span style="font-family: Helvetica;"><span style="font-size: large;">These berries are the medicinal part of a juniper berry plant and are actually not true berries, but the dark blue-black scales from the cones of the shrub. Junipers are mainly used for their volatile oils, which contain tannins, sugar, flavonoid glycosides, resin tar and terpenes. Other nutrients of the juniper berry include copper, chromium, calcium, iron, lomonese, phosphorous, magnesium, potassium and Vitamin C. </span></span><br />
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<span style="font-family: Helvetica;"><span style="font-size: large;">They are used as a diuretic and due to their antiseptic effect, are often used in cases of chronic urinary tract infections. They are also helpful if your kidneys are moving sluggishly and urine isn't flowing freely. (But not to be consumed if you have kidney infections or disease) Another use of these berries has been to treat weakness of the bladder or urethra muscles. </span></span><br />
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<span style="font-family: Helvetica;"><span style="font-size: large;">Juniper berries are also recommended for joint pain, gout, rheumatoid </span></span><span style="font-family: Helvetica; font-size: large;">arthritis, and nerve, muscle and tendon disorders. </span><br />
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<span style="font-family: Helvetica; font-size: large;">As these berries are potent, it is only recommended to consume them for about a month at a time and abstain for a week to 10 days before restarting again. </span><br />
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<span style="font-family: Helvetica; font-size: large;">Juniper's oils have been concentrated and used topically for coughs and lung congestion. They have also been used by herbalists to to improve uterine tone and late or slow-starting menstrual periods. </span><br />
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<span style="font-family: Helvetica; font-size: large;">As if this wasn't enough, Juniper Berries also relieve gas in the digestive system and increase stomach acid when insufficient. </span><br />
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<span style="font-family: Helvetica; font-size: large;">Have you cooked with <span style="color: #20124d;">Juniper Berries</span>?</span><br />
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butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-26303625379660418792014-07-29T17:42:00.000-07:002014-07-29T17:46:36.397-07:00Jalapeño "Gaucamole" - Lunch on "J" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It's lunchtime on "J" day and I'm using </span><span style="color: #38761d; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>JALAPENO PEPPERS</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made Gaucamole. I really love guacamole and the jalapeno peppers don't over power it with too much spice at all! They aren't a really hot pepper and they enhance mostly any dish with that extra "kick" of delish. This gaucamole is oh so creamy with hints of onion, garlic and lime coming through. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 2 - 4 (it's hard to with more, you should double recipe) </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u><br /></u></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 ripe avocados</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 - 1/2 small onion, minced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 clove garlic, minced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 small jalapeño, stems and seeds removed, minced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsp cilantro leaves, finely chopped</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 - 3 Tbsp of fresh lime juice (I used about 1/2 lime)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp coarse salt</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">a few grinds of freshly ground pepper</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7vhOGWzhAj4hu2nzmCscGk3HZui42-YY1SiHMI_fa2sXset-jvw3gGCZWG0KJxAZMPZqV_hhr7rZ7X3HqCxEoSQgGHnZLAwKkQY6iV2qdxhPVw9SWBntL_haclZmzdgewQ8O295T3rtJG/s1600/jalepeno+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7vhOGWzhAj4hu2nzmCscGk3HZui42-YY1SiHMI_fa2sXset-jvw3gGCZWG0KJxAZMPZqV_hhr7rZ7X3HqCxEoSQgGHnZLAwKkQY6iV2qdxhPVw9SWBntL_haclZmzdgewQ8O295T3rtJG/s1600/jalepeno+3.jpg" height="558" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Cut the avocados in half. Remove seed. Scoop out avocado from the peel, put in a large bowl. Using a fork, mash the avocado. Add the onion, garlic, jalapeño, cilantro, lime juice, salt and pepper. Stir until well combined.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-CU4h0QT4LDpl-96jm35Z6kH6qjRj3xR2g9o6fEJiN92Q_ZJwXpSyayqY-lN1ax4EDe9_cjFFxOnEBK6DRty1bAPF4RmX3SqSlBV-0IQKp1y5jwvF8mMl1_h_u4nWZ7CNJj9qYjmW84XV/s1600/jalepeno+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-CU4h0QT4LDpl-96jm35Z6kH6qjRj3xR2g9o6fEJiN92Q_ZJwXpSyayqY-lN1ax4EDe9_cjFFxOnEBK6DRty1bAPF4RmX3SqSlBV-0IQKp1y5jwvF8mMl1_h_u4nWZ7CNJj9qYjmW84XV/s1600/jalepeno+5.jpg" height="468" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">*<u>With a Mortar and Pestle</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Start with 1 clove of garlic and a dash of salt and mash in mortar till smooth. Add cilantro and 1/2 of onion and mash more. Add remaining onion and jalapeño with more dashes of salt (for extra abrasion) and mash more. Add avocado and mix and mash till nice and chunky consistency (to your liking) Add pepper and lime to taste. This gaucamole tastes sooooo much better in a mortar and pestle (as your breaking down the oils in the garlic, onion, jalapeño and cilantro better) - and it's fun to eat out of too!</span><br />
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<span style="color: #38761d; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>JALAPENO PEPPERS</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Jalapeños (hah lah pain yo) are mostly green, turning red as they mature. These little peppers are considered medium heat peppers and they derive their heat from the natural plant compound called capsaicin which is found in the inner white membrane and seeds. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Capsaicin has impressive health benefits, as an anti-inflammatory and a vasodilator. Capsaicin is also "promising" for treatment of cancer because it turns off a certain protein that promotes tumor growth. It has also been shown to help in weight loss, especially hard-to-lose belly fat. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Cooking reduces the heat in Jalapeños. If you like your food HOT then just leave more of the white membrane intact. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Jalapeno Pepper</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 248 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Dietary Fiber 2.8 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Sugar 4.1 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 0.9 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin A 21 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 197 % - WOW!</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 1 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B-6 20 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 3 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you eating <span style="color: #38761d;">Jalapeno Peppers</span>?</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-69521519136097447732014-07-26T01:36:00.003-07:002014-07-26T01:37:27.506-07:00Jasmine Tea - Breakfast on "J" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Well we've come to Breakfast on "J" day and I'm using </span><span style="color: #b6d7a8; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>JASMINE TEA</b></span><br />
<span style="color: #b6d7a8; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><br /></b></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Jasmine Tea</u>. Jasmine tea is a light and fragrant green tea which is such a comforting "pick me upper" in the mornings. Delightful!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 1</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Use loose leaf or tea sachets, whichever you have is fine. Brew sachets for 3 - 4 minutes in very hot water. The smell of Jasmine tea will fill your room with a delicate floral aroma which is sure to brighten your day.</span><br />
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<span style="color: #b6d7a8; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>JASMINE TEA</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Jasmine tea has been produced in China for nearly 700 years. It is made using green tea or oolong tea. High-quality loose tea leaves are blended with jasmine petals, giving the tea a delicate, mildly sweet flavour and aromatic fragrance. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">This tea is high in a group of powerful antioxidants known as catechins. It offers many health benefits, including a reduced risk of cancer, lower heart rate, blood pressure, stroke and cholesterol levels.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Jasmine tea odours calm mood and significantly decrease heart rate, even contributing to sedative effects. (So if you're ever having a hard time sleeping...brew tea just for the smell alone)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you sipped on some <span style="color: #b6d7a8;"><b>Jasmine Tea</b></span> lately? </span><br />
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<br />butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-49202440219344259772014-07-23T00:18:00.001-07:002014-07-23T00:18:33.139-07:00Italian Plum Tomoto sauce and Spaghetti - Dinner on "I" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Well we've arrived at Dinner on "I" day and I'm using </span><span style="color: #cc0000; font-size: x-large;"><b>ITALIAN PLUM TOMATOES</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #cc0000; font-size: x-large;"><b><br /></b></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Italian Plum Tomato sauce with Spaghetti</u>. Ok so I actually didn't make the sauce (as I couldn't find any Italian Plum Tomatoes in my area), but I bought this sauce from a health food market and the ingredients are what I would use WHEN I can make my own the next time. Italian plum tomatoes are really the ONLY tomatoes that are best to use when making a tomato sauce for spaghetti, as they are grown in volcanic soil in Italy and are the richest in nutrients and flavour, compared to your "every day" tomatoes grown in my region. (Unless you're lucky enough to live in or near Italy). This sauce is so delicious in it's "tomato-ee" goodness and brings enough flavour to any pasta dish all on its own, without having to add cheese or other additions as well. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 28 oz cans imported Italian plum tomatoes with basil (try to find San Marzano, it makes a huge difference in flavour)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsp extra virgin olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">6 Tbsp minced onion</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp dried basil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 Tbsp dried oregano</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp salt</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 tsp freshly ground black pepper</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 cloves fresh garlic, minced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">8 leaves fresh basil leaves, finely chopped</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Instructions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Drain tomatoes, reserving the liquid. Using your hands, crush the tomatoes, gently breaking them into small pieces, removing and discarding the hard core from the stem end. (or pulse in food processor a few times, for a little chunkiness) Remove any skin or tough membranes. Set aside.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Heat oil in large sauce pan over medium-low heat. Add onions to pot and sauté for 5 minutes or until translucent and soft. Stir in garlic, basil, oregano and salt and sauté for an additional 30 seconds.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Add tomatoes and tomato liquid and bring to a boil. Reduce to a low simmer and cook for 5 - 6 hours, stirring occassionally or until sauce is thick and the aroma in your house is driving you crazy. Add fresh basil and remove from heat. </span><br />
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<span style="color: #cc0000; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>ITALIAN PLUM TOMATOES</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Tomatoes are packed with Lycopene, which is an antioxidant that fights the free radicals that can interfere with normal cell growth and activity. These free radicals can potentially lead to cancer, heart disease and premature aging. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">An average tomato contains Potassium, phosphorus, magnesium, calcium, selenium and iron and these minerals will not be lost when canning tomatoes. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Italian Plum Tomato</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1, fresh)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 0.74 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 0.55 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Sugars 1.63 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin A 516.44 IU</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 7.87 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 6.2 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 0.17 mg</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you consuming <span style="color: #cc0000;">Italian Plum Tomatoes</span>?</span><br />
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butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-56097712998901583592014-07-18T18:41:00.000-07:002014-07-21T01:40:39.990-07:00Iceberg - Basil Dip - Lunch on "I" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">It's now lunchtime on "I day and I'm using </span><b><span style="color: #93c47d; font-size: x-large;">ICEBERG LETTUCE</span></b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Iceberg - Basil dip</u>. This dip is so refreshing with the pepperiness from the basil, the crunch from the iceberg and the creaminess from the avocado. A delicious dip to go with tortilla chips, naan bread, used as a spread on wraps...you name it. Yummy!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 3 (to share as a dip)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">flesh from 1/2 ripe avocado, mashed</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 cup fresh basil, chopped very fine (measure first, then chop...I used small-leaves from a basil plant)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 green onion, trimmed and chopped very fine</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 small garlic clove (about 1/2 tsp, but you can surely add more if you want more of a garlicy flavour)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/4 tsp salt (taste to adjust, according to your liking)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2 - 4 tsp fresh lemon juice (again...to your taste)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 tsp olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">a few good grindings fresh black pepper</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3 cups fresh iceberg lettuce, chopped into small pieces or narrow shreds</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Combine all ingredients (except the lettuce) and mash together well in a large bowl. Then add the iceberg lettuce and toss/fold to coat the lettuce with the dressing. Serve immediately. (or save in fridge and will soften more and flavours will intensify for a good spread the next day)</span><br />
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<span style="color: #93c47d; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>ICEBERG LETTUCE</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">You shouldn't rely on iceberg lettuce as your sole source of leafy greens, but paired along with other super greens or super foods - it is a refreshing and light addition!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iceberg lettuce serves as a good source of Vitamin K. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Use iceberg lettuce's low-calorie content to your advantage and add it to your meals to make them more filling without boosting your calorie intake.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Iceberg Lettuce</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1 cup)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 0.5 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 0.7 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 10 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 78 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 1.5 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Folate 16 mcg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin K 13.3 mcg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Carotene 164 mcg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Lutein + Zeaxanthin 152 mcg</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you adding <span style="color: #93c47d;">iceberg lettuce</span> to your healthy dishes?</span><br />
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<br />butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-266406539512392442014-07-16T00:31:00.001-07:002014-07-16T00:31:26.402-07:00Inca Berry Scones - Breakfast on "I" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">So it's Breakfast time on "I" day and I'm using </span><b><span style="color: #e69138; font-size: x-large;">INCA BERRIES</span></b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b><span style="color: #e69138; font-size: x-large;"><br /></span></b></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">I made <u>Inca Berry Scones</u>. These "super berry" scones are so light and refreshing, and with the added sweet glaze, they make an especially decadent breakfast. If you've never had an inca berry before, you will soon discover they taste like a cross between an orange and a cherry tomato. Yummy!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggifcopdVSkJ6VrlwRXejDNkQnf3q4fdTIgwebQfVvOLocyd2vIrH1gJ-PwPzUJiG-S1Jk756JDux45xymdXpQZ_8XpZJltM0Lcb0YJkuYFgmW7I3KwUF3iJG_o86BsfWb8HB_qxZcX0AY/s1600/inca+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggifcopdVSkJ6VrlwRXejDNkQnf3q4fdTIgwebQfVvOLocyd2vIrH1gJ-PwPzUJiG-S1Jk756JDux45xymdXpQZ_8XpZJltM0Lcb0YJkuYFgmW7I3KwUF3iJG_o86BsfWb8HB_qxZcX0AY/s1600/inca+1.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Servings: 8</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><u>Ingredients</u></span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">2 1/2 cups Bisquick</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1/4 cup sugar</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1/4 cup unsalted butter</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">2 large eggs</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1/4 cup milk</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">1/2 cup chopped inca berries (or use dried, for a sweeter scone)</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">all-purpose flour, for work surface</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><u>Glaze</u></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;"><u><br /></u></span></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 cup icing sugar</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Juice of 1 lemon (approx. - taste as you make)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 tsp vanilla extract</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1. Preheat oven to 400 degrees F.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">2. Whisk together the baking mix and sugar in a large bowl.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">3. Mix in the butter with your hands or a pastry blender until the butter is the size of peas.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4. Beat the eggs well with the 1/4 cup milk in a small bowl.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">5. Pour the wet ingredients into the dry ingredients and combine until just blended. Do not over mix.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">6. Gently fold in the inca berries.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">7. Turn dough out onto floured surface and pat into a 3/4 inch thick square.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">8. Cut into 4 squares, then cut each square into 2 triangles.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">9. Arrange the scones on an ungreased baking sheet and bake until golden brown, about 15 minutes. Remove to a wire rack and let cool a bit before glazing.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">10. For glaze: Whisk together the icing sugar, lemon juice and vanilla until smooth. Pour evenly over warm scones and serve!</span><br />
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<span style="color: #e69138; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>INCA BERRIES</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">The mighty inca berries go by a variety of different names including the Golden Berry, Aztec berry and Peruvian cherry, to name a few. They have been harvested by indigenous tribes for centuries, as both a valuable source of food and a traditional medicine used to treat a number of diseases and conditions including cancer, leukaemia, diabetes, malaria, asthma, hepatitis, dermatitis and rheumatism. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">They are a rich source of Vitmain C and other powerful antioxidants, and contain important minerals.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">The seeds of the inca berries are known for their mildly laxative effect, if you eat a lot of berries. Inca berries are a unique source of vegetable protein. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">These berries also contain a small amount of melatonin, which can help regulate our biorhythm and promote a good night's sleep. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Inca Berries</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(1/4 cup)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Protein 3.3 g</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Fiber 8 g - WOW!</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin C 4.5 mg</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Potassium 675 mg - WOW!</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 99 mg</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Have you tried <span style="color: #e69138;"><b>Inca Berries</b></span> before?</span><br />
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butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-73127577309242958772014-07-10T23:20:00.003-07:002014-07-10T23:25:34.488-07:00Halibut with Lemon and Thyme - Dinner on "H" Day<br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">So It's dinner on "H" day and I'm using </span><b><span style="background-color: #444444; color: white; font-size: x-large;">HALIBUT</span></b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b><span style="background-color: #444444; color: white; font-size: x-large;"><br /></span></b></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">I made <u>Halibut with Lemon and Thyme</u>. Halibut is such a deliciously light and meaty fish and paired with the lemon and thyme it really adds a nice light flavour without being over powering to the fish. If you are lucky enough to score a wild Halibut, vs. store bought, all the better! Yummy!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTpDS5unLKCcQ-YEGEOZOK0bjjOF4PsTKj1Nd1P2_0ccBN7Bd7eVydVDOjzlFbdr5aOtCpQ4kNpk8Voaf003ebYMSlf1jlcLYlxNE1-lV4h3jYqySvwsSMphURni88hixSD82-CZUZK9Nw/s1600/halibut+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTpDS5unLKCcQ-YEGEOZOK0bjjOF4PsTKj1Nd1P2_0ccBN7Bd7eVydVDOjzlFbdr5aOtCpQ4kNpk8Voaf003ebYMSlf1jlcLYlxNE1-lV4h3jYqySvwsSMphURni88hixSD82-CZUZK9Nw/s1600/halibut+1.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; font-size: large;">Servings: 4</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 large halibut, cleaned, skinned and deboned (or 4 Halibut steaks/fillets, whatever you can get your hands on)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 lemon, sliced</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">4 or so sprigs of thyme</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">a few dabs of butter</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">S & P, to taste</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Lemon and Thyme Sauce</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">In a pan add a small dab of butter and approx. Add 1/4 - 1/2 cup of chicken broth, or more, whisked with 2 tsp flour in small bowl, before adding to the pan. Squeeze some fresh lemon juice into pan, to taste. Whisk on medium heat and add 1 tsp of cut up thyme leaves and S & P to taste. Continue whisking till you get a thickish consistency and adjust heat, as needed. Turn off heat when sauce is a bit thick. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Place your halibut down onto a large piece of aluminum foil. Preheat BBQ to medium heat. S & P your halibut and add a few dabs of butter around the fish. Top with a few slices of lemon and sprigs of thyme (don't remove the leaves, as leaving them whole allows the fish to infuse with the thyme flavour). Cover the halibut with another sheet of aluminum foil and roll up the sides for a nice tight seal. Poke just a few holes on the top, to allow some steam to escape.</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Place the aluminum foiled halibut on top of the grill and close the lid. BBQ on medium heat for approx. 15 minutes and check the fish. It is done, when the fish is white and flakey, NOT shiny. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Remove from grill and open aluminum foil packet. Drizzle with lemon and thyme sauce and serve with a side of green veggies and rice (or whatever you like). Delicious! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhId-3USbRrkcwjlUrDseSIrpGFMEvIScXldFPRo7WvJemCM9zmLEUSfGiSmvMKNc6JY84J89dQSfV1iacMH_saCmsDho0ftr74Q0GOx7c9_hni5rAHwOMx62UbNPK_yHn2mjR52Uu7NKk5/s1600/halibut+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhId-3USbRrkcwjlUrDseSIrpGFMEvIScXldFPRo7WvJemCM9zmLEUSfGiSmvMKNc6JY84J89dQSfV1iacMH_saCmsDho0ftr74Q0GOx7c9_hni5rAHwOMx62UbNPK_yHn2mjR52Uu7NKk5/s1600/halibut+2.jpg" height="426" width="640" /></a></div>
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<span style="background-color: #444444; color: white; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>HALIBUT</b></span><br />
<span style="background-color: #444444; color: white; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b><br /></b></span>
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">Besides being a very good source of high quality protein and necessary nutrients, it is a lean fish. Halibut is rich in selenium, magnesium, phosphorus potassium, Vitamin B12, niacin, Vitamin B6 and Omega-3 fatty acids. </span><br />
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;"><br /></span>
<span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: large;">It reduces blood </span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;">pressure, prevents arthritis and promotes healthy brain function. Halibut provides protection against ovarian and digestive tract cancers.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Eating Halibut fish lowers the risk of certain types of strokes. In addition, the selenium present in it is a crucial antioxidant which is very important for a healthy liver. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyy5EXgYS208PPgdMEOm2aUaQbioUERk9nGdaoFrYtRMFfNuuMwrnWbZC1EEYu_GDehFp5zCEYekIELs5npZ2J-rkse0lHESJ-sqyYn1GplgOxpDhcHTWK39PRu_UtgIa15LqCpo21hpwm/s1600/halibut+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyy5EXgYS208PPgdMEOm2aUaQbioUERk9nGdaoFrYtRMFfNuuMwrnWbZC1EEYu_GDehFp5zCEYekIELs5npZ2J-rkse0lHESJ-sqyYn1GplgOxpDhcHTWK39PRu_UtgIa15LqCpo21hpwm/s1600/halibut+3.jpg" height="448" width="640" /></a></div>
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<span style="color: #414040; font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="line-height: 17px;"><u>Halibut</u></span></span></div>
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<span style="color: #414040; font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="line-height: 17px;"><u>(1/2 fillet)</u></span></span></div>
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<span style="color: #414040; font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="line-height: 17px;">Protein 42 g</span></span></div>
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<span style="color: #414040; font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="line-height: 17px;">Vitamin A 6 %</span></span></div>
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<span style="color: #414040; font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="line-height: 17px;">Calcium 10 %</span></span></div>
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<span style="color: #414040; font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="line-height: 17px;">Iron 10 %</span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="line-height: 17px;"><span style="color: #414040; font-size: large;">Have you eaten </span><span style="background-color: #444444; color: white; font-size: x-large;"><b>HALIBUT</b></span><span style="color: #414040; font-size: large;"> lately?</span></span></span></div>
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butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0tag:blogger.com,1999:blog-6019910510927472995.post-61048047489566151602014-07-09T00:26:00.000-07:002015-01-15T16:42:01.978-08:00Hummus - Lunch on "H" Day<br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">So we are at Lunch on "H" day and I'm using </span><span style="color: #f9cb9c; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><b>HUMMUS</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">I made <u>Hummus</u>. So I just had to incorporate hummus in the super foods, as it has so much more than just chickpeas, (as I've used already for "C" day dinner), but also the goodness of tahini sauce and cumin. I just love hummus with crackers, veggies or as a spread on wraps. Absolutely Yummy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwReMhxJQOgPR9xrmAuN9lMXxsooPGUcF5g-3EN9M2f44McCmhx_Ou2H7z0F54n7R4VoHeH1OdGT6LJzDy7Yjv3hhbTBxJ7VTZo4jnWwlD98AXhjSzZt1fJyETT0PdBoHQMXTFYMR4Pm-V/s1600/hummus+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwReMhxJQOgPR9xrmAuN9lMXxsooPGUcF5g-3EN9M2f44McCmhx_Ou2H7z0F54n7R4VoHeH1OdGT6LJzDy7Yjv3hhbTBxJ7VTZo4jnWwlD98AXhjSzZt1fJyETT0PdBoHQMXTFYMR4Pm-V/s1600/hummus+1.jpg" height="432" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Servings: 4 or more (if shared as a dip, depends on your use)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 can of organic chick peas, rinsed well (or cook organic, raw ones)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 garlic clove (lightly crushed before hand, to release the healthy oils) - Or roasted garlic clove (yummy! - again lightly crush first, then after 10 minutes, roast the bulb with all the lightly crushed garlic)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/3 cup Tahini sauce</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/2 lemon, peeled (add more, to your taste)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1/8 lime, peeled and added to a Vitamix</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 tsp cumin</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">1 Tbsp olive oil</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">5 Tbsp water (plus more to thin, as needed)</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Just about 1/2 tsp Sea Salt (adjust to your taste)</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Directions</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Blend together well till you get a smooth consistency. Can be stored in the refrigerator for up to 3 - 4 days (if you don't eat it all up first) :)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiefT3ApIb_F0i9NpaN-eFP5g5YoFwC0ohDJFmBVQqW23IEQBsro25Ct7Xa7ePauosRhl3WzwKeGfd9drr9ZpiKjQDPIDA4lNeDXIKScf3G0PqAAtsElkW1NZDxVa-Onvz0EbKadRU09iaI/s1600/hummus+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiefT3ApIb_F0i9NpaN-eFP5g5YoFwC0ohDJFmBVQqW23IEQBsro25Ct7Xa7ePauosRhl3WzwKeGfd9drr9ZpiKjQDPIDA4lNeDXIKScf3G0PqAAtsElkW1NZDxVa-Onvz0EbKadRU09iaI/s1600/hummus+2.jpg" height="390" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><i>Eating Hummus is part of the "Mediterranean diet", which is super good for you. And besides chickpeas, it includes:</i></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1i9ac5Yw0_9ekgLWuwOMlcLnSCiUn3e1AdBBo5Cy7mkrXZMhYU3VMxL6kS9uimv2M-TVTeyHPqrOK0v8vCk4sGVFH5qiYjsk_FvgMbbWmZgsk0B_uz5LTsdolWqzHyH48GXSCBOdM5QJA/s1600/hummus+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1i9ac5Yw0_9ekgLWuwOMlcLnSCiUn3e1AdBBo5Cy7mkrXZMhYU3VMxL6kS9uimv2M-TVTeyHPqrOK0v8vCk4sGVFH5qiYjsk_FvgMbbWmZgsk0B_uz5LTsdolWqzHyH48GXSCBOdM5QJA/s1600/hummus+3.jpg" height="402" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Tahini Sauce (a.k.a. Sesame Seeds)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Tahini is a paste made from ground sesame seeds. That is the ONLY ingredient: sesame seeds. It is extremely versatile in cooking sweet and savoury dishes and, of course, hummus!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">It is rich in minerals (phosphorus, lecithin, magnesium, potassium and iron). It is a good source of Methionine, which aids in liver detoxification. High in Vitamin E and Vitamins B1, B2, B3, B5 and B15. Can prevent anemia. It has 20 % complete protein, making it a higher source than most nuts!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Cumin</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Cumin seeds are an excellent source of iron. They have traditionally been noted to be of benefit to the digestive system, stimulating the secretion of pancreatic enzymes to break down the nutrients in foods. They have anti-carcinogenic properties, protecting animals from developing stomach and liver tumors in one study. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>Cumin, seeds</u></span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><u>(2 tsp)</u></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Iron 15.5 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Manganese 7 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Copper 4.4 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Calcium 3.9 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Magnesium 3.8 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Phosphorus 2.9 %</span><br />
<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Vitamin B1 2.5 %</span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Are you eating <span style="color: #f9cb9c;"><b>HUMMUS</b></span>?</span>butterflyhttp://www.blogger.com/profile/10100521324913420592noreply@blogger.com0