Bean Sprouts in 3 Days!

All you need is a mason jar, mesh screen or a jar with holes in the lid (hammer & nail will do) so water can drain.

Mung beans can be ordered on line, or found in any oriental grocery or Whole Foods.

Easiest thing ever to make and so life giving. Add fresh sprouts to your salad, saute them in a stir fry, add them like croutons to your soup...





Here is all you need to do:

Put about 1/3 cup of mung beans in the jar, fill with cool clean water and soak overnight. In the morning, rinse well and turn upside down to drain.




   

Rinse and repeat til you are happy with the size of your sprouts.

Wash, eat and enjoy!

Wishing you excellent health today and always!

2 Ingredient Banana Coconut Cookies

This recipe for 2 Ingredient Banana Coconut Cookies only uses the ingredients in its name to produce an incredibly delicious result (that's free of gluten, added sugar, dairy and eggs)!




It only took 1 banana to make 10 cookies, and 1 frozen banana (and 3 frozen strawberries) to make the ice cream sandwiches below! 

Ingredients:
1 banana
1 cup unsweetened shredded coconut
(Add a dash of cinnamon and vanilla for extra yum!)

Instructions:
Preheat the oven to 350° F. Use parchment paper or grease a cookie sheet and set aside.

Pulse the two ingredients for a few moments in a food processor until very well combined.

Shape into discs, then set on the parchment paper/greased cookie sheet and bake in the preheated oven for 25 minutes or until golden.

Optional mix-ins may include:chopped nuts, dried fruit, cacao nibs. 




Do not incorporate more than a small handful of mix-ins into each batch, or the cookies will not hold together.

Preparation is just 5 mins. Baking time is about 25 minutes.
Serves 5

Wishing you excellent health today and always!

Teff Love!

I have fallen in love with a grain called 'Teff', an Ethiopian grain introduced to me by my sister who recently traveled there...

Teff is a very fine grain - about the size of a poppy seed - that comes in a variety of colors, from white and red to dark brown. It is an ancient grain from Ethiopia and Eritrea, and comprises the staple grain of their cuisines. Ground into flour, Teff is used to make the traditional bread, injera: a flat, pancake-like, fermented bread that complements their exotic spices.

While it grows predominantly in these African countries, with fertile fields and ecologically-sensitive farming methods, Idaho also produces some of the best quality Teff in the world.

I found it at Whole Foods but you can get it online.



This mighty grain might be tiny but it's the staple food of ancient cultures and unrivaled athletes! 

The Tiny grain with Big Health Benefits

Teff leads all the grains - by a wide margin - in its calcium content, with a cup of cooked Teff offering 123 mg, about the same amount of calcium as in a half-cup of cooked spinach. Teff is high in resistant starch, a newly-discovered type of dietary fiber that can benefit blood sugar management, weight control, and colon health. it's estimated that 20-40% of the carbohydrates in Teff are resistant starches. A gluten-free grain with a mild flavor, Teff is a healthy and versatile ingredient for many gluten-free products.




Gluten-Free Grain and Flour 

Teff can be eaten whole and steamed, boiled, or baked, as a side dish or main course. It can also be ground into flour to make an excellent gluten-free flour alternative, and can be used to make waffles, cookies, bread, crackers and an assortment of other baked goods.

Cooking Instructions: Bring 3 cups water to a boil then add 1 cup Teff grains, stirring to combine. Cover and cook over low heat for 15-20 mins, stirring frequently towards the end. Teff is done when tender and all water is absorbed. Once cooked, set aside covered for 10 minutes (the ambient steam helps the Teff to get a crumbly texture in the end). You should have 3 cups of cooked grain and it stays nicely in the fridge for a while. (I recommend keeping refrigerated in glass Tupperware) 

Enjoy and wishing you excellent today and always!

Ice Cream That Loves You Back!

If you are addicted to Ben & Jerry's or Haggen Daz, here's an alternative that you will be SO thankful for, for so many reasons...

Within minutes of putting a mixture of chopped frozen bananas, walnuts and a few drops of vanilla into the food processor, this mixture of ingredients magically becomes a delicious, thick, 'scoopable' store-bought-tasting ice cream treat! Tastes like vanilla-nut flavor... 

You can add any fruit or flavoring you like, including peanut butter (delicious with bananas) carob, and coconut. 

The great thing is bananas and walnuts are available all year round and are super affordable! And a small bottle of vanilla lasts forever!

A few extra perks:

• Rich in vitamin B6 and vitamin C. 
• Excellent source of fiber, magnesium and potassium.
• No fat, no sodium, no cholesterol.
• Contains three natural sugars - sucrose, fructose and glucose - giving an instant and substantial boost of energy and a perfect substitute for sweets. 
• Excellent baby food.

You can eat this ice cream in a cone, cup or bowl. You can even make an ice cream pie with a base of crushed nuts, raisins and dates, the sky's the limit...

I hope you will experiment and perfect your own recipes, and that you comment and let me know about your experience.

Just remember, the ice cream tastes best fresh, right after you make it...

Enjoy!

'Spread' the Health

Wanted to share some of my favorite healthy recipes for spreads...these are great to serve your family, your guests, bring to a picnic, a party, and to eat with vegetables, crackers, chips or to spread on a sandwich or wrap with chopped salad.

The tastiest and healthiest chips, in my opinion, are Pita Chips - the ones you make at home...no salt is added, and they are a better value - a bag of pita is significantly less expensive than a bag of chips, plus no extra additives - just rip 'em apart, heat 'em up on a flat pan, and serve warm...

My favorite veggies to dip are baby carrots, celery stalks, red peppers, sweet pea pods, cucumber sticks, and the firm inner leaves of a Romaine lettuce.

* You will need a food processor with an 'S' knife for these recipes...hope you enjoy and create your own!

Hummus

One can chick peas - rinsed very well (or dried beans soaked overnight and cooked)

4-5 tablespoons of tahini (sesame seed paste)

Juice from 1 & 1/2 lemon

Dash of pepper (optional sea salt if you like)

Dash of paprika

A few dashes of cumin

2 garlic cloves minced or a few dashes of garlic powder

Small handful of parsley

* Optional - when serving, 1 tablespoon extra virgin olive oil drizzled on top with toasted pine nuts

In a Food Processor or Blender mix all ingredients and add water, little by little, until the consistency is smooth, rich and thick. Process or blend for at least few minutes.

Black Bean Hummus
Same as humus, just add cooked or canned black beans to recipe.
Lentil Hummus
Same as humus, just add cooked or canned lentils to recipe.
Cauliflower Spread
1 whole cauliflower chopped into florets - lightly steamed
1 TB Dijon mustard
1 TB mayonnaise (preferably the healthy 'veganaise' or homemade kind)
1 tsp agave or honey

Optional herbs - Dash of sea salt, dill, basil, oregano, black pepper
Put all ingredients in food processor and 'pulse' a few times until consistency is just right for you. Serve immediately or refrigerate, stays for at least 2-3 days.
Vegetarian 'Liver' Pate 1 can of sweet peas (or dried peas soaked overnight and cooked)
1 onion - fried, or a few dashes of onion powder
1 healthy handful of walnuts
Dash of black pepper
1 clove garlic minced  or a few dashes of garlic powder
Dash of sea salt (optional)

Mix all ingredients in food processor until it turns to pate and serve immediately or refrigerate, stays for at least 2-3 days.
Black Olive Spread
1 can of pitted black olives
1 TB extra virgin olive oil
1 clove garlic minced
1 handful of fresh spinach leaves
A few parsley leaves
sun-dried tomatoes soaked (optional)

Mix all ingredients in food processor until it turns to pate and serve immediately or refrigerate, stays for at least 2-3 days. Delicious on everything!

Salsa

Can of Tomato Paste (no salt added)
A few fresh tomatoes
1/2 green pepper
1 red pepper
1/2 cucumber
A few sprigs of fresh parsley (or dash of dried powder)
A few sprigs of fresh basil (or dash of dried powder)
A few sprigs of fresh oregano (or dash of dried powder)
Dash of black pepper
1 tsp Agave or honey
1 TB extra virgin olive oil
1 small onion (or dash of dried powder)
Optional cayenne pepper

Mix in food processor with some water. Serve immediately or refrigerate, stays for 2-3 days.
Perfect with pita or corn chips - preferably unsalted, with humus and guacamole nearby.
Vegetarian Tuna Spread 4 stalks of celery 1 can of chick peas
1 TB mayonnaise (preferably the healthy or homemade kind)

Added options: garlic, paprika, dill, seaweed flavor, lemon juice, onions, olives, pickles...

Using the knife in your food processor, chop 4 stalks of celery to very small pieces, a few seconds of 'pulsing' is all it takes. Take celery out and put into a bowl, chop or 'pulse' the whole can of chick peas for a few seconds only so as not to make it too 'mushy', the pieces should be chunky. Add to the celery and mix with mayo...close your eyes and taste - should remind you very much of the taste of tuna fish.
Bon Appetit!

Sweet Potato - How sweet it is!

How sweet it is to eat sweet potatoes! 

Many people think about sweet potatoes as being nothing more than plain old potatoes that can perk our taste buds with some extra flavor. 

Yet research on sweet potatoes tells us that they have so many unique nutritional benefits to offer!

Among these benefits are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Sweet potatoes are high in vitamin B6, a good source of vitamin C, contain Vitamin D, iron, and are a good source of mag­nesium and potassium. They are high in carotenoids, have natural sugars that slowly get released into the bloodstream, and so much more...

Not only are sweet potatoes inexpensive, filling, delicious, and readily available all year long, they are one of the most versatile foods available. You can eat them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, grill and place them on top of leafy greens for a delicious salad, make sweet potato hash browns and baked fries, and they can even be added to smoothies, baked goods, and wraps.

This week I experimented a lot with sweet potatoes. To begin with, I steamed them whole and stored them in the fridge, and over several days I found myself and members of my family adding some to our vegetable salads, seaweed wraps, soups, or just grabbing one and eating it plain, 'on the go', to keep from being hungry.

I also made a number of dishes, such as the following below:



Steamed and mashed sweet potatoes & carrots, with raisins, cinnamon, ginger, nutmeg, dates - sweet and delicious.




Cubed and steamed sweet potatoes, carrots, zucchini & red pepper with vinaigrette dressing - yum.




Finely chopped (in food processor) sweet potato, sauteed with brown rice, lentils (already cooked) and raisins mixed in, seasoned with, garlic, curry, ginger, cumin, pepper & cinnamon - a very Middle Eastern flavor and very tasty.



Sweet potato/quinoa burgers, with sauteed shallots & garlic, tomato paste, and seasoning - Google for a variety of recipes - healthy, filling & amazing.

Sweet potatoes don't have to take a long time to prepare. Cutting them into 1/2-inch slices and steaming them for just 7 minutes not only brings out their great flavor, but helps to maximize their nutritional value. 

You can also make sweet potato spaghetti in the spiral vegetable slicer, which is really easy and comes out great. I would recommend lightly sauteing with coconut, olive or flax seed oil.

How to Select and Store

Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively affects their taste.

Ideally, sweet potatoes should be kept out of the refrigerator, loose, and stored in a cool, dark, and well-ventilated place away from sources of excess heat, where they will keep fresh for up to ten days.

For even more information on Sweet Potatoes, check out www.ncsweetpotatoes.com where you'll find loads of tips, recipes and so many great ideas for your next meal or gathering.

Enjoy and wishing you excellent health, today and always!

Cauliflower Rice

Did you know that cauliflower, raw or cooked, hot or cold, is an amazing replacement for rice, couscous and all types of other grains? Believe it or not, an entire head of cauliflower (about 6 servings!) is only 146 calories! And 1 ounce is only 7!

Check out the list of grains below and compare:
(click to enlarge)



I'm so excited to share with you my recent experience with cauliflower I can hardly contain myself! There are so many wonderful ways to prepare this amazing and versatile vegetable that is often taken for granted...

Click here for a list of the amazing health benefits of cauliflower.

Here are raw cauliflower florets, which were then 'magically' made into raw rice by chopping in the food processor for just 3 seconds.

To the right is cauliflower rice, sauteed with a little Toasted Sesame Oil and Bragg, topped with toasted almond slices & peanut sauce with salad on the side. The 'rice' is light and fluffy, super easy, quick to make and so filling and delicious!

To the left is Tabbouleh Salad - The Bulgar wheat is simply replaced by raw cauliflower, tastes just as good, is healthier, lower in calories, and a breeze to prepare.

Here are 2 more cauliflower dishes, one with chopped sweet potato, black beans, sauteed onions and bean sprouts, the other sauteed in coconut oil with some corn, both very yummy.

So don't walk, RUN to the store and buy some cauliflower! 

There are so many things you can add and ways to prepare...try some cauliflower rice in a seaweed wrap or in a pita, with any kind of sauce, spread or dressing, with different types of veggies and greens...the sky's the limit! 

Have you tried Cauliflower Rice before? What's your favorite recipe? 

Please share your thoughts, I LOVE hearing from you!  

Hope you enjoy!