#eating healthy
Canning Fire Roasted Tomato Salsa Recipe
Tomato season is finally upon us. You have no idea how giddy this makes me. Yesterday I pulled off two Sungold cherries, two Jaune Flamme saladettes and who knows what the other red variety was. I’ve lost track. And my peppers are not far behind. It’s time to start thinking about salsa!
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All About Eggs: Stir-Fried Sprouts, Spinach and Mushroom Omelette
It’s an old favorite, spinach and mushroom omelettes, and rightfully so. Those two ingredients just go well together. Now stir-fry them with bean sprouts and you’ll really have something special!
By Diane M. Lindamood
Photo by the American Egg Board
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Ginger Broccoli Stir-Fry Recipe
This ginger broccoli stir-fry recipe is the perfect way to incorporate fresh vegetables and herbs from your garden into a healthy, satisfying meal.
By the MOTHER EARTH NEWS Editors
PHOTO: FOTOLIA/ILDI
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It’s the time of year when we get focused in on tomatoes. Drying, boiling, freezing, slicing, and seed saving.
We finally got a chance to taste test the new potato onions in a delicious stir fry.
I learned recently that late spring is the best time to eradicate ragweed instead of mid summer.
Wineberries are extremely yummy but they produce so little fruit we decided to delete our patch.
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What’s for lunch? I’m back on my shit today after a long week of business and trash eating. I need motivation.
How safe is your protein shake? Find out: http://nutritionbeast.com/2014/09/5-tips-to-make-your-protein-shake-safer/
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Getting healthy doesn’t mean you can only have salads. Have your pizza. But have it in moderation. Have 2 slices instead of 4. Add a side of salad. Have pizza one night but salad the next. You can still enjoy the food you love and get healthy!
Me who has been working out eat and eating healthy for years
vs. cool story, but what whey protein do you take?
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3 Ways Your Breakfast Is Sabotaging Your Weight Loss
1. You Aren’t Eating Enough for Breakfast. Start your day off with a balanced meal and you’ll be less likely to crash and crave unhealthy options as lunchtime approaches.
2. You’re Eating Too Many Carbs and Not Enough Fat. Next time you’re in the store shopping for breakfast foods, keep in mind that the carbs you choose should be high-fiber. Try pairing them with protein and fat so you stay fuller longer and have a more balanced diet.
3. You’re Eating Too Much Added Sugar. As you’re assessing your own breakfast menu, take a second to check the labels on your bread, cereal, jam and coffee drinks—the amount of added sugar lurking within may surprise you!
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Healthy Tacos
Serves 4
Ingredients
- 4 (6-inch) corn tortillas
- Cooking spray
- ½ cup shredded reduced-fat 4-cheese Mexican blend cheese
- ½ cup black beans, rinsed and drained
- 2 teaspoons olive oil
- 4 large eggs
- ¼ teaspoon black pepper
- ¼ cup fresh pico de gallo
- 2 tablespoons Mexican crema
- ½ ripe peeled avocado, chopped
- ¼ cup fresh cilantro leaves
- 4 lime wedges
Directions
- Preheat broiler to high.
- Arrange tortillas on a baking sheet; lightly coat tortillas with cooking spray.
- Broil 2 minutes; remove pan from oven.
- Turn tortillas over. Top each tortilla with 2 tablespoons cheese and 2 tablespoons beans.
- Broil 1 minute or until cheese melts.
- Remove from oven.
- Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat.
- Crack eggs into pan; cook 2 minutes or until whites are set.
- Place 1 egg in center of each tortilla; sprinkle with pepper.
- Top tacos evenly with pico de gallo, crema, avocado, and cilantro.
- Serve with lime.
Nutrition Information (Per serving)
Calories: 272;
Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 206mg; Sodium: 354mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 1g; Protein: 13g
Nutrition Bonus: Potassium: 169mg; Iron: 9%; Vitamin A: 11%; Vitamin C: 9%; Calcium: 18%
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Healthy Vietnamese Springrolls
(Recipe below)
Ingredients:
- Rice papers (clear spring roll wrappers)
- Rice vermicelli
- Lettuce
- Fresh mint leaves (optional: Coriander, Thai Basil leaver, shredded cucumbers, shredded carrots, pickles, pineapple, chicken, shrimp, tenderloin, etc. you name it!)
- Fish sauce
- 3 tablespoons sugar
- ¼ cup plus 1 tablespoon Asian fish sauce (preferably from Phu Quoc)
- 2 lemons
- 2 garlic cloves
- 2 fresh Thai chiles (2 to 3 inches; preferably red; including seeds), thinly sliced crosswise
Directions:
The dipping sauce: Stir together sugar, lemon juice and fish sauce until sugar is dissolved. Stir in remaining sauce ingredients and your are almost ready to serve. Cut all the vegetables and meat in thin slices to fit in the springrolls.
In the meanwhile fill a pot of boiling water, cook rice vermicelli noodles for 5 minutes, or until tender and cooked through. Drain noodles, rinsing with cold water to remove all starch from noodles.
Assemble the rolls one at a time: wet one rice paper wrapper thoroughly in hot water for a few seconds, shaking off any excess water. Lay the rice paper on a large plate, allowing the paper to sit for one minute to become pliable. Neatly lay down some noodles. On top of the noodles, add torn mint leaves or additional optional ingredients, making sure not to overstuff spring rolls. Fold the the rice paper and pull the edge of the wrapper inwards and continue rolling until you reach the end of the wrapper furthest from you. Repeat with the remaining wrappers and filling. Serve immediately or at room temperature with the dipping sauce.
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Las legumbres son una buena fuente de proteína de origen vegetal, vitaminas del grupo B, fibra, hierro y magnesio. Sin embargo, en las últimas décadas su consumo se ha ido reduciendo de forma progresiva por diversas razones (falta de tiempo, falsa creencia de que “engordan”, etc.). Y, sin embargo, deberíamos incluirlas en nuestra dieta al menos 2 veces por semana.
Legumbres contra la diabetes
Las características de estos azúcares complejos y el aporte de fibra de las legumbres ha sido objeto de debate. Una reciente publicación del grupo del Estudio PREDICES sobre dieta Mediterránea, demuestra que aquellos participantes que consumieron más legumbres (y en especial lentejas) desarrollaban menos Diabetes Mellitus tipo 2. Concluyen que el consumo habitual de legumbres dentro de un patrón de dieta mediterráneo es un factor protector para el desarrollo de diabetes.
Esto se explica porque las elevaciones rápidas de glucosa en sangre tras las comidas predisponen a padecer Diabetes Mellitus tipo 2. Las legumbres tienen un índice glucémico bajo, es decir, que la elevación de glucosa en sangre tras su ingesta es lenta y mantenida, por lo que tienen cierto efecto protector. Los cereales de grano integral y la fruta no demasiado madura, especialmente consumida con piel, también tienen un índice glucémico bajo.
Otros beneficios de las legumbres
Las diferentes leguminosas poseen diferentes cualidades.
- Las lentejas son ricas en vitamina B1, B3, B6 y ácido fólico. También contienen hierro y selenio y suelen ser las legumbres mejor toleradas a nivel intestinal.
- Los garbanzos aportan vitamina B2, B3, B6, manganeso, cobre, hierro y ácidos grasos poliinsaturados (oleico y linoleico).
- Las habas aportan vitamina C, A, B1, B2, B3, B6 y ácido fólico además de hierro, calcio, fósforo y potasio.
- Las judías, si se consumen con su vaina verde, poseen además propiedades diuréticas.
La fibra aportada por las legumbres posee el beneficio adicional de estimular el crecimiento equilibrado de la microbiota (conjunto de microorganismos anteriormente conocido como flora intestinal). La dieta ideal es aquella en la que se alternan diferentes legumbres y se combinan éstas con cereales como el arroz o la quinoa.
Cantidades recomendadas
En la dieta mediterránea se recomienda consumir legumbres de 2 a 3 veces por semana. No obstante, quienes sigan una alimentación mayoritariamente vegetariana deben aumentar la cantidad hasta 5 veces por semana.
El tamaño de las raciones recomendadas varía con la edad y con las necesidades nutricionales específicas de cada persona. El orden y momento de introducción de cada legumbre en la primera infancia debe marcarlo el pediatra para evitar intolerancias y alergias. En general,
- los niños deben consumir raciones de 40 gramos de peso en crudo;
- los adolescentes y adultos recibirán raciones de 60-80 gramos
- y los ancianos raciones de 50-60 gramos.
No se recomienda su consumo en algunas patologías digestivas en las que se debe reducir el aporte de fibra (como enfermedad de Crohn en brote o diverticulitis aguda), así como en aquellas situaciones en las que el meteorismo aumentado provoca complicaciones (como en ileostomías y colostomías).
