Ah, the beautiful swiss chard leaf.  Analysis of the swiss chard leaf finds at least 13 different types of antioxidants.  This beauty is perfect for helping to de-tox your body of the junk found in processed foods, rich holiday foods, and alcohol. Dark leafy greens that are at the top of the “healthiest list” (such as kale and swiss chard) all make the liver switch to “On” and full steam ahead to flush toxins from the body.  The phytonutrients in chard also have an excellent impact on blood sugar levels because of the way they interact with carbohydrates.  Swiss chard is packed with vitamins K, A, and C along with healthy doses of vitamin E, potassium, magnesium, and calcium.  These nutrients make swiss chard excellent for inflammation, bone health, and blood sugar levels.

Here is how I like to eat my swiss chard:

Remove large base stem

Wash leaves and rip into large pieces

Place into a pot of water, bring to a boil.

Boil 3 minutes, remove from water let drain briefly.

Serve hot

Pour Bragg’s Apple Cider Vinegar overtop and sprinkle with toasted sesame seeds.

YUM!

Notes:

Swiss Chard is one of the 3 vegetables that should be cooked before eating to reduce their acidic properties. Discard water that it was boiled in as it will be acidic. (In fact it turns black and looks like death!)

Sesame seeds are an excellent source of calcium,  and B vitamins- sprinkle overtop and boost your absorption of these nutrients.  Also they add a toasty nutty tone to balance the vinegar perfectly.

How to make toasted sesame seeds:

Buy natural, whole, unbleached sesame seeds (can be found at whole foods and health food stores)

Toast seeds in a pan on stove top over medium heat until they start to makes popping cracking noises- shake pan to mix seeds around occasionally.

Put in a container in an easily assessable place and sprinkle over food frequently. I’ve found they add depth to many foods- baked potato, salad etc….

Plus sesame seeds have many other amazing health benefits from preventing colon and prostate cancer to helping migraines and bone health!

Eat, be healthy, and enjoy!

Here is the basic recipe and a few suggestions:

Base:

Jiffy Pie Crust (this is a dry box mix)

2 eggs

3/4 cup milk

1/2 cup mayonnaise

(For a larger fluffier pie add more milk and mayo. We don’t really measure, we just eyeball it.)

Creative Part:

1 cup cheese

Approximately 1 1/2 cups of whatever meat and veggies you think would be good

How to:

First make the pie crust from the box’s instructions (or whatever pie crust your family likes)  I usually only use 1/2 box at a time but that is just because I think it is healthier and I am super frugal (and I’m only cooking for two!)

Next bake crust for 10 minutes at 375*.  Technically you are supposed to let the crust cool.. but who has time for that!?  I rarely do and it’s fine.

Beat together eggs, milk and mayo

In a separate bowl mix the creative ingredients of your choosing (cheese, meat, veggies). Put creative ingredients in the pie crust and pour liquid over them. Smooth out and bake for 45min. – an hour.  When it is done it will be firm and starting to brown on top.  Sometimes you have to cook it longer depending on the juiciness of the ingredients.

A few suggestions:

cheddar, broccoli, chicken

cheddar, bacon and tomato

Feta, tomato and spinach

Swiss and spinach

mix of sharp white cheeses, mushroom, spinach, garlic

bell peppers, onion, green onion, spinach

Get creative and have fun! Let me know what you come up with!

Now by “farm fresh Catfish” I don’t mean this is farmed catfish. Farmed fish is not good for you and  I would not brag about eating it.  In short- it does not have as much good stuff in it and it does have some awful stuff such as antibiotics.  Farmed fish are fed grain and such to make them big in a cheap way,  but wild fish do not eat grain- that is not how they were created  to eat. It’s the same thing for all other mass produced animals- they are all fed grain… and often other things you don’t want to know.  God didn’t make animals to eat corn and soy all day everyday and when they are fed these crazy diets they are unable to provide us who eat them with the same amount of  nutrients as properly raised animals.   OK, I’ll stop my rant there.. but I could go on.   Anyway- this catfish came from a pond.  We house sit for people who live on a lovely piece of property, which includes a pond with catfish and bass.  They also have an incredible garden- from which all the toppings for this dish came from.  I got the idea to bake the fish from my friend Aida who recently told me how to do this. I think it turned out wonderfully.

Here’s How:

1 Fillet “wild caught” catfish

random seasoning (garden herb and garlic by Ms. Dash, and some kind of fish seasoning)

olive oil

grape tomatoes

yellow tomatoes

parsley

I marinated the fish in the oil and seasonings all day then picked fresh tomatoes and parsley from the garden.  I put the fish in a baking dish and covered with diced yellow tomatoes and parsley.  I baked it, covered, for about 30 minutes at 400* (I think) Then added the grape tomatoes for about 10 minutes.  The tomatoes permeated the fish while it baked and helped to make a nice light sauce and kept the fish nice and moist. I served with fried green tomatoes.  

I am pleased to announce that I am finished with the coursework for my Masters in Education in Reading Speciality.  Between pushing hard to finish that this summer and school beginning again, life has been crazy- oh ya and to make life even more interesting we recently moved.  There are still a few stray boxes and nothing on the walls (this weekend’s goal) but life is overall good- I just have not had free time and energy to post anything.  Good food is still pumping out of my kitchen though. We recently tried Tempeh for the first time, not bad,  and are doing better about eating more beans and other good plant based proteins.   If I want to get anything posted anytime soon I am going to have to compromise – So I plan to post several backlogged recipes with minimal added details (such as why and how it is healthy).  Today I would like to share another yummy spinach salad idea.  I got the idea from  Whole Living magazine, they had a whole article on raw foods. My favorite that we tried was this. Although I changed it drastically…  Let’s just say the original included marinating raw fish… and eating it raw.  No thanks!  I’d rather eat this yummy vegan version!

It was supposed to be a wrap but I didn’t want to buy the special lettuce it called for (it wasn’t in good shape at the store and was not the cheapest).  So I hoped I could just use spinach.  Well maybe that would have worked if I used smaller filling slices.  So I ate a few this way, but then decided to just make it into a salad. 

Here is How:

Mango

Avocado

Red and Yellow Bell Pepper (orange would be good too!)

Spinach 

Lemon Juice

Chop or slice mango, avocado and pepper, coat in lemon juice, then either put on top of or wrap in spinach or whatever lettuce/green you have around (the darker the healthier!) 

Yum!

PS – I am having issues with this blog… today I cannot even change the font style or size. I don’t know if its me or wordpress… but I may have to look into a new site to use.  I’ll be sure to let you know if I move, until then- sorry about the tiny font.

First I start with 2 ice cubes and sliced peaches (skin and all- the skin has great nutrients and fiber!) 

                                                                                                                                                                                                                                                                                                                                     Then add 1/2 cup organic Greek yogurt and about 1/4 cup organic coconut milk (I use vanilla of both of these products)

Then I grind a few tablespoons of flax seed and rolled oats in the coffee grinder and add to the mix. 

Last, blend it all together, put in a fancy glass and take a moment outside to enjoy the beautiful morning God has given you. 

What is good for you in this?

Peaches: A great source of potassium (which I just learned that you may be low in if you are on diuretics or sweat profusely!) Also a good source of beta-carotine which the body turns into vitamin A which is great for the eyes, helping to prevent cataracts.  Other good eye nutrients in peaches are lycopene and lutein which not only benefit the eyes but also the heart. Peaches are also of course a good source of fiber and vitamin C. 

Greek Yogurt:  Yes, yes this may seem like a health fad sweeping the nation, but Greek yogurt really is good for you.  Especially if you are a low meat eater and need to be sure you are getting enough protein. Greek Yogurt has twice as much protein as regular yogurt with absolutely no fat along with lower sugar, sodium and carbs. It is a bit tart but with fruit and/or granola added, it is good. 

Coconut Milk: Personally I think Soy milk has too good of a reputation. For one thing most of our country’s soy is genetically modified- 2nd non organic livestock is usually fed large amounts of soy and corn and soy is in most snack foods and mayonnaise-  so I think we are getting plenty of it without having to drink it too. “So Delicious” brand coconut milk is organic and non-GMO.  Coconuts provide good nutrients such as medium chain fatty acids- a good fat that we use easily as energy instead of storing it.  So Delicious coconut milk has added nutrients such as vitamin B12 (something vegans and vegetarians often lack) and is a good source of Calcium. 

Flaxseed: A great source of omega 3′s, it is an anti-inflammatory, protects bone health, can lower cholesterol and can protect against heart disease, diabetes and cancer. 2 tablespoons gives you about 4 grams of protein and 5 grams of fiber.  It does give the smoothie a bit of a texture, but it doesn’t bother me.

Rolled Oats- I added rolled oats for the same reason I added flaxseed. It has good nutrients and health benefits including protein and fiber.  

Here is a yummy lunch to enjoy this July.

Start with a bed of organic Baby Spinach then add:

Raw Walnuts

Raw Sunflower Seeds

Blueberries

Balsamic Vinegar and choice of healthy Oil (olive, sunflower etc..)

Try it with multiple varieties of fruit, seeds and greens!

What’s Good for you in this?  

Spinach-  I could go on forever about it’s benefits but in short it fights cancer, keeps eyes, arteries, and bones healthy, and lowers blood pressure.  Eat up! 

Blueberries- An easy super-fruit! They are super high in cancer and disease fighting antioxidants and are good for: lowering cholesterol, helping fight urinary tract infections, keep eyes healthy, prevent memory loss, and high in vitamin C and fiber!  Plus they are delicious. You can pick your own at Hartland Orchard for only $3 a pint!

Walnuts- The higher content of omega 3 fat (a good fat, essential for body) found in walnuts makes them good for preventing heart disease, cancer, arthritis, and nervous system disorders. They are especially good for people who do not eat fish- as fish are also a good source of omega 3′s.  

Sunflower seeds- contains many essential nutrients including vitamin E, iron, magnesium, omega 6  (an essential fat).  Sunflower seeds help reduce/ protect from inflammation, colon cancer and heart disease. 

The idea was sparked about 5 years ago while having dinner with our family friends who are vegetarian.  One of the many side dishes our host prepared for us was a tomato, cucumber, feta and mayonnaise salad. I fell in love.  I never realized how good feta cheese was and paired with the juicy cherry tomatoes and crisp cucumber- it was a match made in heaven.   I began making this dish for myself and still enojy eating it in the summer in the heat of the harvest. However it has also morphed into an addition recipe- tomato-feta tuna salad.   I came up with this one day when we were out of green olives (what I grew up putting in my tuna salad).  Here is what the recipe consists of today:

1 can tuna (in water is my personal preference)

handful of cherry tomatoes, halved or quartered

1-3 Tablespoons Hellman’s Mayonaise

1-2 Tablespoons crumbled feta cheese

Mix all items together. Enjoy with or without crackers- it is delicious either way!

You can also add cucumber chunks and basil leaves.  

Soak about 1 cup dry Cannellini beans overnight

Cook beans in a pot of water- bring to a boil and skim foam off the top (this gets rid of stinky issued sometimes associated with beans)  then reduce heat, cover and simmer for about 40-60 minutes until beans are soft.

Allow beans and cool slightly

Sauté or roast 4-6 cloves of garlic

Add garlic to beans and process in food processor

Add several dashes (to your own taste) of cayenne chili powder and curry… or whatever spices you think would be good. The recipe called for coriander which I do not own so I made my best guess as to what else would work.

Add 1/4 cup of fresh parsley (I also secretly added a bit of kale) This is a good way to get non-parsley/kale lovers to eat it It is so good for you! I munch on raw sprigs of parsley  after lunch- fresh breath and tasty! – You may want to try that yourself after eating this dip depending on how much garlic you put in!

You may have to add liquid to the mix to make it wet enough for a dip- I added some water, lemon juice, cider vinegar and sunflower seed oil until I got the consistency I wanted.  Remember you can always add more, so do a little at a time.

Serve with veggie sticks and /or crackers

Today I am using:

but you could always get adventurous and make my wheat and seed crackers :

What is good for you in this?

Beans: low in fat, high in fiber and protein. When cooking dry beans, always pour out water used to soak, rinse then cover with fresh water in a pot. Bring water to a boil for 10 minutes- scrape off foam that rises to the surface, then reduce heat and simmer until tender.  

Garlic: High in vitamin C, antiviral, anti-fungal. Eating garlic regularly can prevent stomach, colon and prostate cancers as well as prevent stomach ulcers. Amazing heart helper- reducing cholesterol and triglycerides and helping to prevent heart disease and prevent heart attacks.  When cooking with garlic always sit it then allow it to rest 10 minutes before using. This allows the powerful antioxidant allicin found in garlic to form.  Allowing it to rest also ensures that the allicin will not be diminished when cooked (up to 15 min of heat). {source- whfoods.com}

Parsley: High in vitamin C and K along with potassium, iron and folate this herb packs a powerful punch against cancer and bad breath.  The compound myristicin found in parsley has been found to inhibit tumors in animals, it has properties that neutralize carcinogens in the body.  The oil apiol found in parsley  is helpful in relieving menstrual symptoms of pain, bloating and cramps. {100 Best Health Foods}

* side note- marinating meat in a marinate containing parsley and garlic will greatly help to reduce the carcinogen affects of cooking meat over high heats (ie, grilling)

Curry, cayenne pepper, whole grains and seeds all have excellent health benefits as well. So eat up and enjoy! 

Mom was adventurous like me. That must be where I get my adventurous spirit from.

Having just a handful of fresh ingredients on hand can add up to numerous different combinations of meals. I’ve made 3 meals with almost all the same ingredients this week and every one has been totally different.

Here’s How:

Artichoke Shells (or another whole grain or veggie pasta of your choice)

Cherry tomatoes- sliced up

baby portobello mushrooms (or mushroom of choice)

fresh baby spinach leaves

fresh basil- sliced

freshly grated parmesan cheese

Wegman’s basting oil (or olive oil with seasonings such as oregano, garlic, thyme…)

Boil pasta, drain then grate cheese over top and add veggies and a little oil, mix and eat!

15 minutes and dinner is served!

What’s good for you in this?

Tomato- their big claim to fame is their lycopene.  Lycopene is a powerful antioxidant which means it keeps you healthy and can help prevent/fight cancer.

Artichoke- The artichoke in this recipe is in the pasta. It is like a traditional veggie pasta but made with wheat and Jerusalem Artichoke. I’m not positive how much benefit you actually get from veggie, but it can’t be bad.  Artichokes are full of fiber and one of the most antioxidant rich vegetables. So I vote for eating them in any form you can get- fresh is always best though!

Mushrooms- I happened to have baby portabella (apparently a.k.a crimini)  mushrooms on hand. These guys, along with other types of mushrooms, are an excellent source of potassium, selenium, niacin and riboflavin.   These along with the several other nutrients found in mushrooms are good for cell reproduction and have antioxidant properties (selenium actually helps your body make it’s own antioxidants).  Interesting fact, most of their nutrients are not diminished by coking (unlike most veggies).

Spinach- You’ve got to eat your spinach! Seriously, it is so good for you!  I just learned tonight while reading  a vegetarian cookbook that spinach contains most of the nutrients found in meat- so especially if you are cutting back your meat intake (as we have) – you’ve got to eat your spinach!  I could go on for several hundred words about what is good for you in spinach-  I’ll spare you but to sum it up: It is anti-cancer, antioxidant, anti-inflamatory, and  helps bone strength.  Why would you not eat it?  My favorite way to eat spinach is in a salad topped with fruit and a sweet balsamic dressing. I eat it almost daily int he summer.  However, I try to sneak it in in places like this throughout the year as well.