herbed quinoa and mango salad

2012/04/01 at 01:00 · Filed under cooking, food, fruit/vegetable-sweet, grains/oats/wheats, healthy, lactose-intolerant, nuts, recipe, salad, spices/herbs, vegetable/fruit-savory, vegetarian

to go with my healthier nuggets, i found this herbed quinoa and mango salad recipe while browsing new cookbooks.

this recipe was similar to the herbed quinoa recipe from giada that i made around two years ago. the main difference, it adds a little sweetness with mango.

in addition, i added a hot long green chili pepper instead of the mild long red chili pepper to bump up the spice. yum!

Ingredients

  • 8 ounces quinoa
  • 2 cups organic low sodium vegetable stock
  • 1 mango
  • 1 cup pine nuts – or -
    1 cup chopped walnuts
  • 1/4 cup handful fresh basil, roughly chopped
  • 1/4 cup flat leaf parsley, roughly chopped
  • 1 mild long fresh red chilli, seeded and chopped – or -
    1 hot long fresh green chilli pepper, seeded and minced
  • 1 tablespoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • sea salt and ground black pepper, to taste

Preparation

Prepare quinoa per package instructions, substituting water for vegetable stock.

Cut mango into bite size chunks.

Toast pine nuts for a few minutes in a dry frying pan until golden brown. Remove from heat.

Transfer cooked quinoa to a bowl and add the mango, herbs and chili. pour the dressing over the quinoa, tossing lightly. Season with salt and pepper to taste.

Transfer the salad to a plate. Serve.

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original recipe from Vegetarian Cooking: delicious meat-free dishes for every occasion, cookbook by Emma Summer

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healthier nuggets

2012/04/01 at 00:00 · Filed under cooking, cooking tips, egg, food, grains/oats/wheats, healthy, lactose-intolerant, meat-chicken/turkey, recipe, snacks/appetizers, tv/web

ever since i saw an episode of jamie oliver’s Food Revolution about how chicken nuggets are made, i have not been able to eat nuggets. but i do miss them … so this recipe sounds healthy and young snacking fun!

this crust is a mixture of oat, quinoa and flaxseed, all high in fiber, protein and iron. to make these nuggets spicy, i added some leftover Emeril’s Essence into the crust mixture. it added an awesome kick to these nuggets!

give these healthy nuggets a try!

Ingredients

  • 12 ounce organic free range ground chicken or turkey
  • sea salt and freshly ground black pepper
  • 1/4 cup quinoa flakes**
  • 1/3 cup golden flaxseed meal
  • 1/3 cup oat flour**
  • 1 tablespoon Emeril’s Essence, optional***
  • 1 tablespoon arrowroot* – or -
    1 tablespoon whole wheat flour
  • 2 large egg whites
  • 1 tablespoon + 1 teaspoon safflower oil, divided – or -
    1 tablespoon + 1 teaspoon olive oil, divided

Preparation

Preheat oven to 350 degrees. Line a baking sheet with parchment paper; set aside. Place chicken in a medium bowl and season with salt and pepper. Using a 1-oz. melon baller, scoop out 26 portions of chicken, transferring them to prepared baking sheet as you go. Chill chicken on sheet for 20 minutes.

Combine quinoa flakes, flaxseed meal, and flour (and essence, for a spicy kick) in a small bowl. Place arrowroot in another small bowl. Whisk egg whites in a medium bowl until foamy. Gently press chicken portions to flatten slightly.

Keeping dry ingredients with right hand and wet ingredients with left hand, coat chicken portions one at a time:

  1. use left hand to pick up chicken portion and put into the arrowroot bowl
  2. use right hand to coat the chicken with arrowroot and move into the egg whites bowl
  3. use left hand to remove chicken from egg whites and move to the flaxseed mixture
  4. use right hand to dredge in flaxseed mixture and then put coated chicken back to the baking sheet

Repeat this process all of the chicken portions are coated

Heat oil in a large skillet over medium-high heat. Working in batches, add chicken nuggets and cook, turning once, until browned and cooked through, about 3 minutes.

Transfer nuggets back to baking sheet and cook in oven for 6 minutes. Serve immediately.

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original recipe on Yahoo! Shine by Tricia Williams for bon appétit magazine: Junk Food Makeover: Healthier Chicken Nuggets

INGREDIENT INFO:
* Arrowroot, a thickening agent, is available in the spice section of many supermarkets and at natural foods stores and Asian markets.
** Quinoa flakes can be hard to find so I substituted quinoa flakes with quinoa flour – and – oat flour with oat bran. With this substitution, I used 1/3 cup quinoa flour and 1/4 cup of oat bran.
*** For a spicy kick, add Emeril’s Essence Creole Seasoning to the flaxseed mixture.

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cures for minor ailments

2012/03/29 at 01:00 · Filed under education, food, health, tv/web

here are some healing ingredients to ease minor ailments

  1. Honey
    for minor cuts and burns, cough or sore throat
    Apply warm honey to a minor cut or mild burn, then put a gauze bandage on top; change the dressing daily. However, if you have a burn or wound accompanied by swelling, fever, or pain, check with a doctor instead; it may require oral antibiotics
  2. Salt
    for sinus congestion, sore throat
    - For a sore throat, dissolve half a teaspoon of non-iodized salt in an 8-ounce glass of water, and simply gargle the water.
    - To flush out your sinuses, fill a clean squeeze bottle or neti pot with the solution, lean over a sink, and squeeze or pour it into your nostril. Use only sterile bottled or tap water that has been boiled and then cooled, in your nose.
  3. Peppermint Tea
    for: indigestion, stomachache
    Brew a cup of peppermint-leaf tea and drink up.
  4. Meat Tenderizer (unseasoned)
    for: bee stings, nonpoisonous spider bites
    Mix a small amount of meat tenderizer with water to make a paste and apply to the bite. Leave on for 10 to 15 minutes, then rinse with warm water.
  5. Oatmeal
    for eczema, sunburn, hives
    Put a cup of oats through a food processor until they dissolve easily into a glass of water. Pour the solution into a bathtub full of warm water and soak for 15 minutes.
    - if you’re using regular oatmeal, grind it into fine powder
    - if you’re using colloidal oats, just sprinkle them into the tub

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read article on Yahoo! Health by Marisa Cohen for Health.com: Home Remedies Doctors Swear By

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additional healthy foods

2012/03/29 at 00:00 · Filed under education, food, health, retail

we know some foods are healthy but there are others that are just as healthy. if you like …

  1. Broccoli, try: Bok choy
  2. Apple, try: Persimmon
  3. Steak, try: Goat
  4. Oatmeal, try: Buckwheat
  5. Muenster cheese, try: Edam cheese

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read article on Yahoo! Health from The Editors of Men’s Health: 5 Healthy Foods You Aren’t Eating

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chicken fajita and guacamole taco

2012/03/28 at 01:00 · Filed under cooking, food, grill, healthy, lactose-intolerant, meat-chicken/turkey, mushroom, recipe, sandwiches/wraps, vegetable/fruit-savory

i used to love going to small taco places and my favorite concoction was chicken fajita and guacamole. so i decided to make it myself!

the combination of chicken fajita and guacamole is perfect – i love it!

Ingredients

  • 1 small avocado
  • 1 plum tomato
  • 1 tablespoon lime juice
  • 4 ounce chicken breast
  • 2 tablespoons olive oil, divided
  • 1 colored bell pepper, cut into long thin slices
  • 1/2 medium onion, cut into long thin slices
  • 5 crimini mushrooms, cut into thin slices
  • sea salt and ground black pepper, to taste
  • 1/2 cup shredded jalapeno jack cheese – or – other cheese of your preference
  • 4 medium whole wheat tortilla

Preparation

Prepare guacamole per preparation. Warm tortillas in a steamer or toaster.

Heat up the grill at medium heat. Add 1 tablespoon olive oil. Then grill the chicken until cooked, around 5 minutes. Remove from grill and slice into long thin slices.

On the grill, add remaining tablespoon olive oil and then add the vegetables and chicken. Add salt and pepper to taste.

Place a tortilla on a plate. Add chicken and vegetables, top with guacamole and then add shredded cheese on top. Wrap and enjoy!

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spices with healing powers

2012/03/28 at 00:00 · Filed under cooking, food, spices/herbs, tv/web

similar to the 8 healthiest spices & herbs article from EatingWell Magazine. here are 9 spices with “healing powers.” caring.com’s article provides an estimate of how much of each spice to have on a regular basis.

  1. Cinnamon
    Cinnamon’s health benefits make it worth adding to your daily diet — and cinnamon’s sweet, warming flavor makes it easy. Aim for a quarter to half a teaspoon most days of the week.
  2. Sage
    The spice has been shown to help with memory and mood. It recommends using a quarter to half a teaspoon of sage a few times a week.
  3. Turmeric
    Aim for a teaspoon of turmeric at least three times a week.
  4. Thyme
    Use a teaspoon of fresh thyme or quarter to half a teaspoon of dried thyme about three times a week.
  5. Ginger
    If your doctor approves it, it’s best to use ginger daily.
  6. Rosemary
    Aim for a teaspoon of rosemary a few times a week.
  7. Saffron
    As little as a tenth of a teaspoon has been shown to have benefits.
  8. Basil
    Aim for a tablespoon of fresh basil or quarter to half a teaspoon of dried basil three times a week.
  9. Chili Peppers
    As little as an eighth of a teaspoon can have positive health benefits.

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read article on Yahoo! Health by Megan Kempston for Caring.com: 9 Spices With Super Healing Powers

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sichaun dry-fried chicken

2012/03/25 at 02:00 · Filed under cooking, food, meat-chicken/turkey, recipe, spices/herbs, tv/web, vegetable/fruit-savory

my favorite spicy dish at grand sichuan is the guizhou chicken. perfect crunchy pieces of chicken flavored to spicy perfection with additional vegetables to complement its texture.

since i can’t go to the restaurant every day – and it doesn’t deliver to my hood – i’m often craving for this dish! so i went online to see if anyone has come up with a recipe similar to my obsession and i found something close.

the trickiest part of the recipe will be to get the sichuan chili/peppers as most spice stores won’t carry it. i made it with a few substitutions so unfortunately it misses the specific sichuan flavor. but, with it still is a very tasty dish when you can’t have the real thing! this will be the first thing i make again with the right spices when i hit an asian market soon!

Ingredients

  • 2 celery stalks, outer stems peeled
  • 1 cup bamboo shoots, chopped into 1-inch long slices
  • 1 pound boneless chicken, chopped into 1-inch chunks or long slices
  • 3 scallions, ends trimmed
  • ¼ cup peanut oil
  • 8 dried hot red chiles (preferably Sichuan chiles)
  • 1 teaspoon whole Sichuan peppercorns – or -
    2 teaspoons whole black peppercorns + 1/3 teaspoon lemon pepper seasoning
  • 1-1/2 tablespoons chili bean paste – or -
    2 teaspoons miso paste + 2 teaspoons chili garlic sauce
  • 1 tablespoon Shaoxing rice wine – or -
    1 tablespoon medium-dry sherry – or -
    1 tablespoon apple cider vinegar
  • 1 teaspoon low sodium dark soy sauce
  • sea salt, to taste – if needed
  • 2 teaspoons sesame oil

Preparation

Slice celery at steep angle into ½-inch slices. Set aside and toss with pinch of salt. Slice scallions at steep angle into ½-inch slices. Transfer to same bowl as celery.

Pour oil into large wok set over high heat. When smoking, add chicken. Stir-fry until chicken has lost much of its water, about 5 minutes.

Reduce heat to medium, and add chiles and Sichuan pepper. Cook until fragrant, about 15 seconds. Add chili bean paste, and stir well. Cook until it stains the oil red, about 10 seconds. Add vinegar and dark soy sauce. Cook, stirring often, until chicken looks dry and is very fragrant, 10 to 15 minutes.

Add celery, bamboo shoots and scallions, and stir-fry until just tender, one to two minutes. Turn off heat, pour in sesame oil, and season with salt to taste – if needed. Stir well, and serve with rice.

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original recipe from Serious Eats: Dry-Fried Chicken

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sesame snap peas

2012/03/25 at 01:00 · Filed under cooking, food, grains/oats/wheats, healthy, lactose-intolerant, recipe, vegetable/fruit-savory, vegetarian

one of my favorite pretzels are these 100% whole wheat sesame pretzels. the only problem with them and most pretzel snacks is that they are too salty. with most pretzels, it’s easy to remove the salt but with the sesame pretzels, if you remove the salt, you also remove the sesame seeds so you have to do it slowly. but no matter how carefully you do it, at the end of each bag is a lot of remaining sesame seeds and salt. so i’ve been saving them for future recipes and here is one.

i was browsing through some cookbooks at the bookstore and found one from two ladies who created quick recipes with products from trader joes. i briefly saw a sesame snap pea recipe that was so simple: sesame seeds, snap peas and a third ingredient i don’t remember.

anyhoo, it reminded me of my saved sesame salt from my pretzels so i picked up a bag of snap peas and tried out a version of their recipe. since i didn’t read the directions from the cookbook, i just stir fried them with oil and it came out pretty good! i’ll have take another look at the cookbook to see if other recipes are just as simple and maybe i’ll pick it up to add to my cookbook collection – so far the first recipe i tried was a hit!

Ingredients

  • 12 ounce snap peas
  • 2 teaspoon sesame seed salt, to taste
  • 1 tablespoon extra virgin olive oil

Preparation

In a medium sized pan, heat up the oil in medium heat. Add snap peas and sesame salt, toss and cover pan for 1-2 minutes, allowing the steam to cook the snap peas. Remove cover and toss until snap peas are cooked!

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inspired by a recipe from The Cooking With Trader Joe’s Cookbook: Dinner’s Done! cookbook by Deana Gunn and Wona Miniati

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seasonal fruits & vegetables: spring

2012/03/25 at 00:00 · Filed under cooking, education, environmental, food, fruit/vegetable-sweet, healthy, organic/sustainable, retail, tv/web, vegetable/fruit-savory, vegetarian

eating fruits and vegetables  by choosing freshest seasonal foods will keep things inexpensive and eco-friendly. here are 14 of spring’s seasonal freshest:

  1. Asparagus
  2. Beets
  3. Tangerines
  4. Strawberries
  5. Spinach
  6. Broccoli
  7. Carrots
  8. Lettuces
  9. Peas
  10. Swiss Chard
  11. Raspberries
  12. Fava Beans
  13. Radishes
  14. Artichokes

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read article by Emily Dom for Fitness Magazine: Healthy Recipes for Spring’s Freshest Ingredients

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9 foods that cure

2012/03/24 at 00:00 · Filed under education, environmental, food, health, organic/sustainable, spices/herbs, tv/web

instead of medicine, here are 9 foods that can provide some relief:

  1. Aloe Vera
    Grow it: Plant in pots placed in full sunshine. Water well.
    Use it: Break open the thick leaves and apply the gel that seeps out to your skin to soothe sunburn.
  2. Basil
    Grow it: This sweet, fragrant annual is ideal for growing in pots. Pull off the white flowers as soon as they appear to keep it from going to seed and your herbs from tasting bitter.
    Use it: Rub crushed leaves on your temples to relieve headaches. Pour boiling water over basil leaves for a pain-relieving footbath.
  3. Lavender
    Grow it: This sun-loving plant needs good drainage. Use a small pot filled with gravel and a light soil.
    Use it: It has antiseptic and anti-inflammatory properties. Crush a handful of the heads and add to a bowl of boiling water to use as a steam bath for your face. You can also dab the oil from the flowers on blemishes.
  4. Lemon Balm
    Grow it: Pot it, or it will colonize your garden.
    Use it: Use for healing and preventing cold sores. Also, rub leaves directly onto skin as a natural insect repellent or to soothe bites.
  5. Mint
    Grow it: Use a sunken pot, because it grows vigorously.
    Use it: Ideal for treating the collywobbles, which you might know as butterflies in the stomach. Sip tea made with fresh peppermint leaves to soothe stomach cramps, nausea, and flatulence. For a natural decongestant, place a fistful of mint leaves in a shallow bowl and cover with boiling water. Lean over it, drape a towel over your head, and breathe the steam.
  6. Parsely
    Grow it: Thrives in a pot in the sun as long as the soil is kept moist. Feed with organic fertilizer.
    Use it: Immune-system booster. Eat one tablespoon of chopped flatleaf or curly parsley daily. Chewing parsley neutralizes mouth odors.
  7. Rosemary
    Grow it: This hardy perennial loves basking in sunshine.
    Use it: Tea made from a thumb-sized piece has been known to lift spirits in people suffering from seasonal affective disorder (SAD) and hangovers. Infuse warm red wine with rosemary, cinnamon, and cloves to soothe winter colds.
  8. Sage
    Grow it: Needs full sun and a dry sandy soil. Sage means “to be in good health.”
    Use it: Gargle with a broth made from a quarter-cup of leaves (and cooled) to relieve sore throat.
  9. Thyme
    Grow it: Plant in dry, light soil. Needs sun.
    Use it: A powerful antioxidant as well as an antiseptic. Drink a tea made from lemon thyme to treat colds before bed. Warning: don’t use thyme when pregnant.

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read article by Jeff Csatari & Nikki Werner for Organic Gardening: 9 Food Cures You Can Grow at Home

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