The Health and Life Mixing Bowl

Nutrition with a Twist: 10-Minute Super Bowl Party Sub

Italian Sub from Wilson Farms, originally uploaded by mhaithaca.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

I found this relatively healthy sub at Women's Health.  Ingredients:

16-ounce whole wheat French loaf

Olive oil spray

2-1/2 cups shredded romaine or iceberg lettuce leaves

2 medium tomatoes, sliced

dried oregano leaves to taste

1/2 cup slivered white onion

12 ounces shaved extra-lean red pepper seasoned deli turkey

3 ounces reduced-fat provolone cheese slices

3 ounces reduced-fat salami slices

4 ounces shaved 97% lean smoked deli ham

1 medium green bell pepper, cored, seeded and finely sliced in to rings, or to taste

crushed red pepper flakes to taste

red wine vinegar, to taste

Instructions: Cut the loaf lengthwise to open, being careful not to cut all of the way through. Open and mist lightly with spray. Sprinkle lettuce evenly over bottom half. Top evenly with tomato, oregano, onion, then turkey. Lay cheese then salami slices over that. Mound ham over that. Arrange bell pepper rings over that. Sprinkle with pepper flakes.Sprinkle red wine vinegar over top half, then close sandwich. Slice into 8 equal pieces crosswise.

1 serving = one sandwich

280 calories, 21 g protein, 34 g carbohydrates, 6 g fat, 3 g saturated fat, 29 mg cholesterol, 3 g fiber, 969 mg sodium

Makes 8 servings.

Enjoy the game!

Nutrition with a Twist: Delicious Homemade "Skinny" Drinks

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Starbucks' new Skinny drinks, or their repurposing of the word "skinny", is a hot topic these days.  Controversy aside, requesting a grande Skinny Latte is much easier than asking for a vente, no-whip, sugar-free, no foam, one percent, extra hot Cinnamon Dolce.   I appreciate the simplicity.  For those of you braving the cold weather, the abandonment of a warm bed for a weekend trip to Starbucks may not be the answer.  Perhaps one of these homemade, "skinny", and less expensive alternatives will do the trick:

Low-fat, Sugar-free Mock Latte at Recipe Zaar.

Spiced Cocoa Latte at About.com.

Cool Coffee Latte at My Recipes.

Enjoy!

Nutrition with a Twist: Pink Pancakes

Pink Pancakes, originally uploaded by paigewatkins.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

One of  my colleagues, Margaret Graham, sent me a great recipe for Pink Pancakes from Jessica Seinfeld's cookbook, Deceptively Delicious.  The Recipe Zaar has all the details.  It's a pretty healthy twist on pancakes using beet puree, grated apples and ricotta cheese.  Thanks, Margaret!  Enjoy!

Nutrition with a Twist: Hearty Black-Eyed Pea and Collard Green Soup

Hearty Black Eyed Pea Good Luck Soup, originally uploaded by beth a. barnett.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

It's still not too late to capture a bit a good luck from this great recipe for Black-Eyed Pea and Collard Green Soup from Whole Foods Market.  Black-eyed peas are rich in magnesium, iron, folate and protein.  Collard greens, which are in season January-April, are rich vitamins K, A and C and are loaded with maganese, folate and calcium.  This soup is an all-around winner!

• 2 cups dried black-eyed peas
• 1/4 cup extra virgin olive oil
• 1 large onion, chopped
• 2 cloves minced fresh garlic
• 1/2 pound slab cooked all-natural Black Forest ham or smoked turkey breast, diced
• 2 stalks celery, chopped
• 6 cups gluten-free chicken broth
• sea salt, to taste
• ground pepper, to taste
• cayenne pepper, to taste
• 4 cups packed thinly sliced collard greens, leaves only, stems discarded
• 4 medium carrots, chopped

Soak the black-eyed peas in water for 6 to 8 hours or overnight. Drain and rinse. Heat olive oil over medium heat in a large soup pot. Add onion, garlic, ham and celery. Sauté 5 to 8 minutes, until onion is translucent. Add drained peas, broth, salt, pepper and cayenne. Simmer, partially covered, for 45 minutes or until peas are tender. For a thicker consistency, smash some of the cooked peas against the side of the pan and blend them into the broth. Add greens and carrots. Simmer for 15 to 20 minutes, until collard greens are tender. Taste and adjust seasonings.

Nutrition Info

Per serving (18oz/532g-wt.): 310 calories (150 from fat), 16g total fat, 3.5g saturated fat, 17g protein, 27g total carbohydrate (8g dietary fiber, 6g sugar), 20mg cholesterol, 760mg sodium

Enjoy!

Nutrition with a Twist: Heart Healthy Muffins in a Jar

Oatmeal Raisin Cookies (ns) 4989, originally uploaded by houstonbusybees.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Why not substitute the cookie mix for a heart healthy muffin recipe?  This makes a great gift that is easy to assemble over the weekend.  I found this at iVilliage.  You will need:

• 1 quart wide-mouth canning jar
• 1 small Ziplock bag
• 16 inches of a pretty ribbon
• 1 tiny wire whisk (available from kitchenware shops)
• 1 large rubber band
• 1 large envelope (Punch a hole in the upper left corner of the envelope.)
• 2 cups all-purpose unbleached flour (spoon into measuring cup and level top)
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon freshly grated nutmeg
• 1/8 teaspoon salt
• 2/3 cup packed dark brown sugar

Directions:

1. In a medium mixing bowl, combine 2 cups all-purpose unbleached flour, 1 1/2 teaspoons baking powder, 1/2 teaspoon baking soda, 1 teaspoon ground cinnamon, 1/2 teaspoon freshly grated nutmeg and 1/8 teaspoon salt

2. Using a funnel, pour ingredients into the jar. In a small Ziplock bag, place the dark brown sugar in and completely close. Push bag into the mason jar. Close jar tightly. Secure the small wire whisk with a rubber band around the lid.

Enjoy!

Nutrition with a Twist: Healthy Honey Oatmeal Cookies

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

It's cookie time!  Here's a great recipe for Healthy Honey Oatmeal Cookies I found at Recipe Zaar. 

3	tablespoons butter, room temperature
1/2	cup brown sugar
1/4	cup honey
1	egg
1	tablespoon water
1/2	cup whole wheat flour (all-purpouse is good too)
1/2	teaspoon salt
1/4	teaspoon baking soda
1 1/2	cups rolled oats (aka oatmeal)
	chopped dates (optional) or figs (optional) or raisins (optional) or currants (optional) or chocolate chips (optional) or chopped nuts, etc (optional)

Preheat oven to 350 degrees F. Spray a cookie sheet with nonstick cooking spray (just for convenience :]).

1. Using a mixer with the paddle attachment, mix together the butter, brown sugar, honey, egg and water thoroughly.
2. Sift together the dry ingredients then stir in the oats. Add the dry ingredients to the wet and mix. Add any additional ingredients you've chosen.
3. Drop by heaping teaspoonfuls onto the cookie sheet. Bake 12 to 15 minutes. Cool on a wire rack.

Enjoy!

Nutrition with a Twist: Peppermint Angel Food Cake

angelcake, originally uploaded by KathrynPhillips.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

This is a winner for the holidays!  I found this at Suite 101.  Who says you can't have your cake and eat it too? 

Peppermint Angel Food Cake

• 1 cup cake flour
• 1-1/2 cups granulated sugar, divided
• 12 large egg whites (at room temperature)
• 1/2 tsp. cream of tartar
• 1/4 tsp. salt
• 1 tsp. peppermint extract

Preheat oven to 350 degrees F. Sift together the cake flour and 3/4 cup of the granulated sugar. In a clean, dry mixing bowl, beat the egg whites, cream of tartar and salt with an electric mixer until the egg whites are foamy and reach medium stiff peaks. Gradually add in the remaining sugar, one tablespoon at a time, until stiff peaks form. Beat in the peppermint extract. Gently fold the flour mixture into the beaten egg white mixture, one-quarter at a time, being very careful not to deflate the egg whites.

Spoon the batter into an ungreased tube pan. Turn the pan gently to make sure the batter is evenly distributed in the cake pan. Place in the preheated oven and bake 40-50 minutes until the cake springs back when lightly touched.

When done, remove the cake from the oven, invert pan and allow cake to cool completely upside down. When cool, run a knife around the edges of the cake and invert cake onto a serving plate. Top with strawberries, chocolate sauce or canned blueberries.

Makes 12 servings.

Per serving: 156 calories, 0 g fat (0 g saturated fat), 0 mg cholesterol, 34 g carbohydrate, 0 g fiber, 5 g protein, 0% Vitamin A, 0% Vitamin C, 0% calcium, 4% iron

Enjoy!

Nutrition with a Twist: The Leftover Turkey

The Turkey, originally uploaded by craigjam.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Here is a leftover turkey recipe that caught my eye:

Stir-fried Turkey with Ginger and Cashews

Dissolve 2 tablespoons of cornstarch in 2 tablespoons light soy sauce mixed with 1/3 cup oyster sauce and the juice of a lemon. Stir fry 4 cups roasted turkey meat cut in bite size pieces in 2 tablespoons oil with 2 tablespoons minced fresh ginger root for 1 minute. Add 1 can (14-ounces) chicken broth and bring to a boil. Add the cornstarch mixture and cook until thickened. Toss in 1 clove minced garlic, 2 sliced scallions and 1 cup whole cashews.

Sound yummy?  Visit  Mealtime.org  for 39 additional ways to enjoy your leftover turkey.  According to the USDA, you can safely freeze cooked turkey for up to four months.  Enjoy!

Nutrition with a Twist: Tasty and Tantalizing Tofurky

Tofurky, originally uploaded by ashe-villain.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

What is made from a tofu-wheat gluten blend, is known for its incredible taste and texture, and looks like a light brown nerf football?  It looks like a turkey, but it's not!  It's Tofurky!  Thanks to Seth Tibbot, owner and founder of Turtle Island Foods, manufacturer of the famous Tofurky, vegetarians everywhere can rejoice at the Thanksgiving dinner table.

 

Seth Tibbot and Turtle Island have come a long way from their humble beginnings of producing tempeh in an incubator made with an old refrigerator heated by a string of Christmas tree lights.  After selling their 1 millionth Tofurky last year, Turtle Island was selected by Inc. Magazine as one of the fastest growing small businesses in the nation.  Turtle Island's success is coupled with a strong commitment to ecological responsibility. They prohibit the use of genetically modified organisms, ban products made from hexane extraction and receive all of their electricity from the Blue Sky renewable energy project of the northwestern United States. In addition, most of Turtle Island's food is organically grown, their paperboard packaging is recycled and a certain percentage of each year's Tofurky sales is donated to an environmental charity.

 

Depending on where you live, you can find Tofurky at Trader Joes, Whole Foods and Wild Oats Markets.  Another option is to purchase the complete Tofurky Feast from Turtle Island that includes one large Tofurky Roast, Tofurky Giblets & Mushroom Gravy, Cranberry Apple Potato Dumplings, Herbed Brown Tofurky Wild Rice Stuffing, and Tofurky Jurky Wishstix.  The meal is 100% vegan, cooks in about one hour, and serves four.

 

Here is a great recipe for Yam Good Cranberry Tofurky from the Turtle Island website:

1 can (15oz.) cranberry jelly
1 clove mashed garlic
3 minced green onions
2 tablespoons minced crystallized ginger
1 tablespoon dry mustard
1 tablespoon soy sauce
1 tablespoon sesame oil
2 tablespoons freshly grated orange peel
½ cup coconut cream
½ cup chopped pecans

Put cranberry jelly into a medium sized bowl. Mix in all the remaining ingredients, set aside.

1 pkg. (1lb. 10oz.) Tofurky Roast
1 can (22oz.) yams packed in syrup & drained

Preheat oven to 350 degrees. Remove thawed roast from plastic wrap. Place roast in the sauce mixture, turn until coated. Place roast on a large piece of foil. Arrange yams around roast. Pour remaining sauce over all. Wrap roast in the foil & place in a shallow baking pan. Bake for 45 minutes. Remove roast from foil. Slice into serving pieces. Place a piece of roast on a plate, surround with yams and drizzle remaining sauce over all.

A 4 oz serving of Tofurky roast has 190 calories, 5 grams of fat, and 26 grams of protein.

Makes 4 servings. 

Happy Thanksgiving!

Nutrition with a Twist: A-"Maize"-Ingly Healthy Corn and Black Bean Salad

Corn, originally uploaded by aelledge86.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Thanksgiving is less than two weeks away.  Having spent many Thanksgivings at the homes of family and friends, I am always very grateful when the cook prepares a few healthy dishes.  Are you cooking this year?  SamCooks.com has an easy and very healthy recipe for Corn and Black Bean Salad.  This meal is also great for "making and taking".   

2 cups cooked corn kernels (about 3 ears)
1 can (15-ounce) black beans, rinsed and drained
1 cup chopped tomatoes
1/2 cup mild onions, chopped
2 tablespoons chopped cilantro
1 tablespoon lime juice
1 tablespoon rice vinegar or other mild vinegar
2 tablespoons olive oil
Salt and pepper to taste

1) Combine corn, beans, tomatoes, onions and cilantro in a bowl.

2) Mix remaining ingredients in a cup. Pour over corn mixture and toss well. Let sit at least 30 minutes at room temperature. Check for seasoning. Serves 4.

Enjoy!

Nutrition with a Twist: Sweet Potato Chili

Chili: part 2, originally uploaded by The Foamy Green.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Here is great recipe for Sweet Potato Chili (vegan dish) from the Duke Student Health Center website. 

3 Tbs canola oil
2 large onions, finely diced
6 garlic cloves, minced
1 red bell pepper, finely diced
1 green bell pepper, finely diced
1 ½ Tbs chili powder
1 ½ tsp ground cumin
1 tsp dried oregano
5 Cups water
1 (28 ounce) can plum tomatoes, finely chopped with juice
¼ Cup tomato sauce mixed with ¼ cup water
2 medium sweet potatoes, peeled and diced into ½ inch pieces
2 (15 ounce) cans black beans, rinsed and well drained
¾ tsp salt

Heat oil in a large stockpot over medium heat; add onions and garlic and sauté.

Stir frequently until onions being at brown, at least 10 minutes.

Stir in peppers and cook 10 minutes, stirring often.

Sprinkle on chili powder and cumin and cook 2 minutes.

Stir in all remaining ingredients and bring to a boil.

Cook 15 minutes or just until sweet potatoes are tender.

Stir occasionally, scraping the bottom of the pot.
Yields 8 servings.

Calories: 200
Fat: 6 grams
Protein: 7 grams
Carbohydrate: 32 grams
Sodium: 770 mg
Fiber: 9 grams

Enjoy!

Nutrition with a Twist: Pumpkin Bran Muffins

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Did you know that a pumpkin is really a squash? It is a member of the Cucurbita family which includes squash and cucumbers.  Pumpkins are loaded with Vitamin A and their seeds are a great source of zinc which has been shown to maintain prostate health and increase bone density in men.  By the way, almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture.   Be sure to save those seeds for an important man in your life!

Here's a wonderful recipe from Suite 101's Healthy Cooking for Pumpkin Bran Muffins:

• 1 15 oz. can pumpkin
• 1 cup bran cereal
• 1/4 cup butter, melted
• 1/2 cup (3-1/2 oz.) sugar
• 2 Tbsp. (1 oz.) brown sugar, packed
• 2 large eggs
• 3/4 cup buttermilk
• 1-1/4 cups (5 3/8 oz.) unbleached all-purpose flour
• 1/2 tsp. salt
• 1/2 tsp. ginger
• 1/4 tsp. cinnamon
• 1/2 tsp. allspice
• 1-1/2 tsp. baking soda
• 1 tsp. baking powder
• 1 cup (6 oz.) raisins
• Demarara or coarse sugar for sprinkling

In a large mixing bowl, combine pumpkin, bran cereal, butter, and sugars. Stir in the eggs and buttermilk. In a separate bowl, whisk together the flour, salt, spices, baking soda and baking powder. Stir into the pumpkin mixture, then stir in the raisins. Cover the bowl and refrigerate the batter for 4 hours or overnight.

Preheat the oven to 375°F. Lightly grease or line the wells of a muffin pan with papers. Scoop the batter into the pan, using a heaping 1/4 cup of batter for each. Sprinkle the tops with sugar if desired, then bake in the preheated oven for 25-28 minutes, until a toothpick inserted in the center of a muffin comes out clean. Remove the muffins from the oven and allow them to cool in the pan for five minutes before taking them out of the pan to finish cooling on a rack.

Yield: 12 muffins.

Per muffin: 150 cal, 3g fat, 3g protein, 19g complex carbohydrates, 12g sugar, 4 g dietary fiber, 41mg cholesterol, 348mg sodium, 288mg potassium, 881RE vitamin A, 2mg vitamin C, 3mg iron, 69mg calcium, 127mg phosphorus.

Enjoy!

Nutrition with a Twist: Beans, Beans and More Beans...

Bean Soup, originally uploaded by Koay.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Bean soup is one of my favorite healthy comfort foods during the colder months.  I usually simmer a big pot of it on a lazy Saturday morning.  It's ready by dinnertime and it takes care of meals for the next couple of days.  Purcell Mountain Farms sells over one hundred different beans and lists all sorts of neat recipes on their website.  There are enough beans here to enjoy a new bean dish every week for the next two years! Here is one of their recipes for Spanish Tolosana Bean Soup:

1 cup Spanish Tolosana Beans
4 cups water
1 onion, coarsely chopped
1 potato, peeled and cubed
1 carrot, scraped and sliced
1 celery rib, sliced
1 cup sliced green cabbage
28 oz tin chopped tomatoes in juice
Salt and pepper to taste

Prepare Beans: Rinse and pick over beans. Pour boiling water
over beans to cover by 2 inches, cover and leave for 1 hour.
Drain, cover with water and cook over medium heat until tender. (Checking for doneness at 20 min.)

Prepare Vegetables: In another pan, cook the onion, potato,
carrot and celery in the 4 cups of water until tender. Drain,
reserving cooking water.

Prepare Soup: To beans add the undrained tomatoes and the
cabbage. Add cooked vegetables to bean mixture adding
reserved cooking water until desired thickness is reached.
Add salt and pepper to taste. Reheat and serve piping hot.

Enjoy!

Nutrition with a Twist: A is for Apple

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

My daughter went apple picking last weekend with her friend.  They brought home some of the best tasting apples I have ever eaten.  'Tis the season!  A medium apple has 5 grams of fiber, almost 20% of what you need for the entire day.  Other health benefits of apples include age-related memory improvement, reduced risk of heart disease in women, and weight loss.  Read more here. 

Here is a great recipe for Crunchy Apple Stir Fry from Virginia Apples.  Enjoy!

/2 cup onion, vertically sliced
1 cup fresh or frozen Chinese pea pods
1 cup (2 medium) carrots, thinly sliced
1 Tbsp. water
1 1/2 tsp. vegetable oil
1 medium Fuji apple, cored & thinly sliced
1 tsp. dried basil, crushed

Stir-fry onion, carrots and basil in oil in non-stick skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apples, Serve hot. Makes 4 servings.

Nutritional Analysis Per Serving: Calories, 69; Fat, 2 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 13 mg; Percent calories from Fat, 26%.

Nutrition with a Twist: Curried Vegetables

Curried vegetables - simmering, originally uploaded by Computer Science Geek.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

I am always looking for different ways to prepare vegetables.  Curried Vegetables: Serves 4

Ingredients:

• 1 lb. Red Potatoes (cut into 1 1/2" chunks)
• 1 T. Olive Oil
• 2 Medium Red Onions (cut in large chunks)
• 3 Cloves of Garlic (minced)
• 2 teaspoons Curry Powder
• 2 Carrots (cut crosswise into 1/2" wide slices)
• 2 Zucchini (cut crosswise into 1/2" wise slices)
• 1 Cup Diced Tomatoes (no peel)
• 1 Cup Frozen Peas
• 3/4 teaspoon salt
• 1/4 Cup Plain Fat-Free Yogurt

Directions:

Boil potatoes in water till tender, about 10 mins. Drain, reserving 1/2 cup of the cooking liquid. Meanwhile, heat the oil in a large pot over medium heat. Add the onions & garlic, and cook, stirring frequently, until the onions are lightly browned. Add the curry powder, stirring to coat. Add the carrots & the reserved potato cooking liquid. Cook for 5 mins. Add the zucchini and cook, stirring frequently, until the carrots are tender, about 5 mins. Add the potatoes, tomatoes, peas, and salt. Cook, stirring frequently, until the peas are heated thoroughly, about 3 mins. Stir in yogurt and serve.

Nutritional facts: (per serving): Calories 213, Carbs 40g, Cholesterol 0mg, Total Fat 4.1g, Saturated Fat 0.6g, Fiber 7g, Protein 7g, Sodium 595mg.

Nutrition with a Twist: Bread, Quinoa and Cranberries

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

What do cranberries and quinoa have in common?  They both taste great in bread!  Quinoa, is a wonderful crunchy grain that actually is a relative of the green leafy vegetable.  Cranberries, which are at their peak right now, have been linked to preventing cancer, promoting gastrointestinal and oral health, and lowering cholesterol.  Here is a dairy and gluten-free recipe for Cranberry Banana Quinoa Bread from Whole Foods.  Enjoy!

 

3/4 cup quinoa flakes 1/2 cup garbanzo bean flour 1/3 cup potato starch 1/3 cup tapioca flour 2 teaspoons baking powder 1/2 teaspoon salt 1/4 teaspoon xanthan gum 1 1/4 cups ripe mashed banana pulp (about 3 bananas) 2 large eggs 1/3 cup non-hydrogenated, non-dairy margarine, melted, cooled 1/2 cup granulated sugar 1/2 cup dried cranberries 1/4 teaspoon freshly squeezed lemon juice Ingredient Option: substitute canola oil for the margarine. Preheat the oven to 350°F. Lightly grease an 8 1/2 by 4 1/2 by 2 1/2-inch loaf pan with a small amount of margarine. Combine the quinoa flakes, bean flour, potato starch, tapioca flour, baking powder, salt and xanthan gum in a large bowl. Mix together with a whisk and set aside. Whisk the mashed bananas, eggs and margarine together in a bowl. Add the sugar, cranberries and lemon juice; mix until blended. Gently stir the banana mixture into the flour mixture until just combined. Do not over mix the batter. Pour the batter into the prepared loaf pan and bake until lightly browned, about 40 minutes. Allow the bread to cool completely in the pan, about 1 hour. Turn the bread out onto a cutting board and, using a serrated bread knife slice the bread into 3/4-inch thick pieces. Arrange on a platter and serve. Per Serving (97g-wt.): 280 calories (90 from fat), 10g total fat, 1g saturated fat, 5g protein, 44g total carbohydrate (3g dietary fiber, 20g sugar), 45mg cholesterol, 260mg sodium

Nutrition with a Twist: Butternut Squash and Apple Soup

Butternut Squash soup, originally uploaded by DIgital DI.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Autumn isn't autumn without butternut squash. Known as one of the healthiest foods in the world, butternut squash is loaded with Vitamin A, C, E, potassium and manganese. Here is a great butternut squash and apple soup recipe from Epicurious (apples add depth to this yummy soup). Happy Autumn!

Nutrition with a Twist: Go for the Grill!

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better.  Read more about these posts here.

Before you put the grill in the garage (at least that's what I'll be doing in a few weeks) click here for few a creative ways to grill up some healthy meals.   Enjoy!

Nutrition with a Twist: Late Nights and Couscous

couscous, originally uploaded by Juan I. Cubilla.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better.  Read more about these posts here.

I was introduced to couscous while attending graduate school at The American University in Washington, DC.   I worked during the day and took classes at night.  Back then, cooking dinner after a 16-hour day was tantamount to sleeping on a bed of nails.  Luckily, I found a great little restaurant on Capitol Hill that had a wonderful selection of healthy take-home meals.   After a late night class, I would stop by the restaurant to grab their curried couscous thus beginning my love affair with this teeny-weeny pasta.  Seventeen years later, my family's taste buds are more accustomed to couscous than rice.  Couscous is also the main ingredient in several of my favorite one dish meals. Couscous is very easy to prepare (five minutes in the microwave), is extremely versatile and is an atheistically pleasing way to infuse a little Mediterranean flavor into an otherwise boring dish.  I use whole wheat couscous every chance I get.  More fiber!

Here is an easy couscous dish I found on the Fantastic World Foods website. You can find a few more twists for couscous there.

Couscous with Almonds

Ingredients:
2 cups Organic Whole Wheat Couscous (100% Organic)
1 1/4 cup red onion, diced
1 red or gold bell pepper, diced
2 1/4 cups water or broth
1/4 teaspoon salt
2 ounces arugala, mache or baby spinach
3/4 cup roasted almonds, chopped
2 tablespoons extra virgin olive oil
1/3 cup fig vinegar
1/4 cup honey

Yield: 6

Directions: Heat the oil in a wide bottomed pan and saute the onion and bell pepper for about five or six minutes. Add the water and salt and bring to the boil. Stir in the cous cous, mix well, remove from the heat and cover the pan. Let sit for 5 minutes. Remove the lid, stir in an additional 1/2 cup cold water and turn the cous cous out into a big bowl. Fluff with a fork and let sit.
While the cous cous is cooking, whisk together the olive oil, vinegar and honey.

You can serve the cous cous warm or at room temperature. When ready to serve, toss the cous cous with the arugala, or other greens, and the vinaigrette. Mound the mixture on a platter and garnish with the chopped almonds and serve.

Enjoy!

Nutrition with a Twist: Stretching out Spaghetti

Have the basic rules for eating healthier got you stuck in a rut?  Each week, The Health and Life Mixing Bowl will serve up some good stuff  to expand your nutritional options.  I hope these posts spice things up a bit, and perhaps, ignite a genuine interest in eating better.  Be sure to read the real message behind these posts.

Here's a real easy one:

Boil two boxes of spaghetti.  Take 1/2 or 1/3 of the noodles, add 1/2 cup pesto sauce and 1 cup cooked shrimp.  Sprinkle with Parmesan cheese and serve! 

What to do with the rest of the noodles? 

• Mix with a light vinaigrette and throw in some fresh vegetables for night two. 
• Add your favorite marinara sauce and slices of turkey sausage for night three. 
• Pour in a little ginger sesame dressing and toss in some grilled chicken for night four. 

You still might have enough noodles left to mix with butter to appease the kids.   

When purchasing your ingredients, look for Garden Time Organics spaghetti.  They donate 10% of profits to groups that support environmental preservation, sustainable agricultural practices, hunger prevention and community based health initiatives.   Enjoy! 

Nutrition with a Twist: Oprah Plus Acai Equals Love

Have the basic rules for eating healthier got you stuck in a rut?  Each week, The Health and Life Mixing Bowl will serve up some good stuff  to expand your nutritional options.  I hope these posts spice things up a bit, and perhaps, ignite a genuine interest in eating better.  Be sure to read the real message behind these posts.

Not too long ago I blogged about how we should all be clamoring for spinach, but there's another major player on the superfood scene that is gaining global attention as fast as you can say "Popeye":  The Acai berry is growing in popularity and it's even been crowned as the #1 superfood by Oprah. 

Touted as one of the most nutritious and powerful foods in the world, Açaí (ah-sigh-ee), is actually a combination of a fruit and a fat.  A staple in native Amazon cuisine, acai tastes like a combination of  cocoa, blueberry and red wine.  The berries are loaded with vitamins, minerals, anti-oxidants, amino acids and healthy omega fats.  They are also well known for their potent anti-aging properties and their ability to lower cholesterol and act as a natural Viagra.

You might have some luck finding Acai at an upscale gourmet market.  The powerhouse berry has yet to go mainstream, although Coca-Cola and Anheuser Busch are entering the marketplace with Acai products.  If you can manage to get your hands on a few acai berries, add them to your favorite smoothie recipe.  You'll instantly triple the smoothie's nutritional value.  Enjoy! 

Nutrition with a Twist: The Versatility of Plain Old Applesauce

Have the basic rules for eating healthier got you stuck in a rut?  Each week, The Health and Life Mixing Bowl will serve up some good stuff  to expand your nutritional options.  I hope these posts spice things up a bit, and perhaps, ignite a genuine interest in eating better.  Be sure to read the real message behind these posts.

Satisfy the night time munchies by warming up a cup of unsweetened applesauce (105 calories) and a handful of raisins?

Here are a few twists on a kid favorite:  Applesauce! 

I have been working plain old applesauce for years.  Unsweetened varieties of applesauce mini-cups make great "grab-and-go" snacks.  You can also create highly nutritious mini-meals by combining applesauce with Go Lean Crunch,  flaxseed, banana slices, grapenuts or a combination thereof.  Spread unsweetened applesauce over whole wheat toast as an alternative to butter or jelly. Add applesauce to cottage cheese and oatmeal as a natural sweetener.

By the way, sprinkle on a little cinnamon or nutmeg on the warmed up applesauce.  It's a winner in my book!  Enjoy! 

Nutrition with a Twist: Peachy Pizza with a Whole Wheat Crust

Have the basic rules for eating healthier got you stuck in a rut?  Each week, The Health and Life Mixing Bowl will serve up some good stuff  to expand your nutritional options.  I hope these posts spice things up a bit, and perhaps, ignite a genuine interest in eating better.  Be sure to read the real message behind these posts.

I'll admit it.  I love, love, love pizza!  Knowing that the caloric value of some conventional pizzas require that I run five extra miles, I have found a great way to make pizza ultra-healthy.  I prepare the crust with pre-made whole wheat dough from Trader Joe's.  I spread on peach or pineapple salsa instead of regular pizza sauce.  I finish it off with mozzarella cheese flavored with basil or garlic, a lot of mixed veggies and a few grilled chicken strips.  It's very tasty, the whole family loves it, and I get a healthy pizza fix! 

Want to make your own whole wheat pizza crust?  Here's a fabulous recipe at all recipes. Enjoy!

Nutrition with a Twist: Five Reasons to Love Ratatouille

Have the basic rules for eating healthier got you stuck in a rut?  Each week, The Health and Life Mixing Bowl will serve up some good stuff  to expand your nutritional options.  I hope these posts spice things up a bit, and perhaps, ignite a genuine interest in eating better.  Be sure to read the real message behind these posts.

My family skipped the fireworks this Independence Day and went to see Ratatouille.   I was delighted with the movie's brilliant tie-ins to personal achievement, friendship and fulfillment.  As a life coach, I made an instant connection with Remy the rat as he searched for his truer and higher self.  Searching to express his love for food and cooking, Remy shrugged off his family's expectations and decided that scouring through putrid and rotting trash was no way to survive.  Not for this rat--he was worthy of much more.  It was joyful to witness Remy's triumphant journey toward his personal greatness.  Thank you, Disney/Pixar, for offering us all a little bit of inspiration.   

The night before seeing the movie, I had my first authentic taste of ratatouille at the Hollywood Brown Derby at Disney World's MGM Studios.  It was fabulous!  I thought it was a great alternative to those mutant turkey wings everyone else was eating at Disney World.  Has anyone seen these things?  Are they really turkey wings?  At any rate, here are five reasons to enjoy this summer's big nutritional winner:

• The nutritional value of ratatouille makes it a good fit for any healthy eating plan.  One cup contains 151 calories, 12 grams of fat (use a mono-unsaturated fat like olive oil) and a good amount of Vitamin C, A and B6.
• Ratatouille's versatility rivals any one-meal dish as demonstrated at Just Hungry.
• Ratatouille can be frozen in large batches and eaten later--great news for busy families.  I once heard that ratatuoille gets better when reheated.  Check out another great recipe at the Recipezaar.
• Ratatouille can make good use of summer's ripe bounty of tomatoes--no more giving them away to neighbors.
• As posted on Kalyn's Kitchen, ratatouille is a great way to introduce your children to the novel idea of eating more vegetables.

Want more?  Here are some more ratatouille recipes at slashfood. 

Now quickly... back to the movie!  Here is some breaking news.....

Super Suppers, a make-your-meal-and-go franchise, is offering families a free entree when ticket stubs from the movie Ratatouille are presented.  Good until July 31!  Enjoy!

Nutrition with a Twist: Spinach for Breakfast

Have the basic rules for eating healthier got you stuck in a rut?  Each week, The Health and Life Mixing Bowl will serve up some good stuff  to expand your nutritional options.  I hope these posts spice things up a bit, and perhaps, ignite a genuine interest in eating better.  Be sure to read the real message behind these posts.

While working as a health educator at the National Naval Medical Center, I met a young lady from Seattle who routinely ate spinach for breakfast.  At first I thought this practice was....well, a little different.  Perhaps this was a Seattle thing?  But knowing spinach to be one of nature's superfoods, eating it for breakfast later seemed like a brilliant idea.  Packed with vitamins, minerals and phytonutrients, we should be clamoring for spinach, which is why I've been frequenting my local farmers market to pick up the season's best.  Not wanting leftover leaves to sit more than 24 hours, my friend from Seattle came to mind and so did my love for hummus.  Below is a great recipe that combines the two.  When spread over a slice of whole grain bread or crackers, it makes a wonderful breakfast.   

INGREDIENTS:

• 1 can garbanzo beans/chickpeas (15 oz), drained
• 1/2 cup fresh spinach, chopped
• 1/4 cup tahini
• 2 tablespoons garlic
• 3 tablespoons lemon juice
• 2 tablespoons olive oil
• 1/4 teaspoon kosher salt

In a food processor, process beans, spinach, garlic, olive oil and tahini.  Add lemon and salt and blend.  Good nutrition doesn't get simpler than this! 

Nutrition with a Twist: Exotic Fruit

Have the basic rules for eating healthier got you stuck in a rut?  Each week, The Health and Life Mixing Bowl will serve up some good stuff  to expand your nutritional options.  I hope these posts spice things up a bit, and perhaps, ignite a genuine interest in eating better.  Be sure to read the real message behind these posts.

As a life coach with a niche in health/fitness, one the biggest challenges I experience with my clients is eating the recommended five servings of fruits and vegetables per day.  I can completely understand.  The choices get kind of boring after awhile!  What's a health seeker to do but seek out more compelling choices?   Exotic fruit might hit the spot!  Mainly found in specialty stores, black capote, longan, cherimoya, rambutan and strawberry papaya (yum) all sound really yummy and interesting.  There are hundreds of exotic and tropical fruits to choose from, but only about 50 are well known.  Much more exciting than the average grape.