YOUR HEALTHY PLATE: CHIA SEED SMOOTHIES

Last weekend my friend, Dr. Linda Bradley, whose wonderful recipe for collard greens I recently posted, mentioned casually that if she puts a little chia seed into her breakfast smoothie, it keeps her appetite in check all the way ’til lunchtime.  If she doesn’t, it doesn’t.  Simple equation.



So I decided to see for myself.  Let me preface my findings with a little aside:  I usually eat a mid-morning snack.  Even if I eat a couple of fried eggs for breakfast, I’m still hungry before lunchtime.  So I was a little skeptical.  But no more.



This morning I tossed 1 frozen banana, 1/2 container of blueberries, 1 cup unsweetened almond milk, and 2 slices of pineapple into the Vitamix, along with about 6 ice cubes and 2 teaspoons of chia seeds.  Not only was it delicious, but it was filling, and I didn’t stop for breakfast until 12:30. Chia seed — my new hero.  You can buy it on line, at Mustard Seed Market, or at Whole Foods.




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YOUR HEALTHY PLATE: Squash-Peanut Soup

I made this over the weekend, and then shared it with a bunch of friends on a cold, cold night. It warmed us from the inside out! Also, it’s quite rich, so a cup goes a looooong way.

1 butternut squash (cooked previously for approx 1 hr at 450, and then allowed to cool)
1 medium-large onion, diced
2 t. olive oil
4-6 cups water
1/2 can (7 oz.) coconut milk
1/2 cup peanut butter
1 teaspoon ginger
1 teaspoon hot curry powder
2 teaspoons salt
parsley for garnish (optional)
Slice the squash in half, scoop out the flesh and discard the seeds and skin. Set aside.
In a soup pot, fry onion in oil on medium-high heat until it begins to turn brown at the edges. Add the squash and coconut milk, and stir well. Add water and stir again. Once the liquid begins to steam, add the peanut butter and stir until it melts into the soup. Add spices, and cook for 1/2 hour more until very hot. Sprinkle with a bit of fresh parsley if you’d like.
As the soup cools it will thicken quite a bit. Thin it with water.

 


YOUR HEALTHY PLATE: CARROT LEEK SOUP

Here’s a carrot & leek soup from my CSA.  This week we got three big bags of carrots, so here is something inspiring to make with them!  By the way, there was a wonderful article in the NY Times today on mindful eating.
  • 1/4 cup olive oil
  • 4 medium carrots, peeled and sliced
  • 3/4 cup white onion, diced
  • 3/4 cup leek, chopped (use only the white and pale green parts)
  • 2 cloves garlic, chopped
  • 1/2 teaspoon fresh or 3/4 teaspoon dried thyme
  • 6 cups chicken or vegetable stock, or just plain old water 
  • salt and pepper

Heat olive oil in a large saucepan on medium heat.  Add carrots, onion, leek, garlic, and thyme, and mix well. Cover and stir occasionally for about 15 min until onion is translucent.  Add liquid, cover, and simmer on low heat for 40 min until carrots are tender.  Puree with an immersion blender, and season to taste with salt and pepper.  Bon appetit!

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If you’ve never been o
n “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Then, scroll down and check out “A Milestone Celebration — Your Favorite Posts” to find a list of great blog entries!

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YOUR HEALTHY PLATE: KALE SALAD WITH ALMONDS AND GOLDEN RAISINS

Kale may be eaten cooked, or raw in a salad — as long as it’s very finely chopped.  This recipe is great; don’t be surprised if there’s none left over!
 
1 lb. kale
Slice out the central ribs, and then slice cross-wise into very thin ribbons.  Place in a large bowl.
 
2 tbsp. red onion
1 1/2 tbsp. lemon juice (juice of 1 whole lemon)
2 tsp. honey
1/4 tsp. salt
1/4 tsp. black pepper
1/4 c. olive oil
 
In a second bowl, whisk together above ingredients, and then pour over the kale.  Mix very well. 
 
1/4 cup golden raisins
1/4 cup slivered almonds (or toasted pecans).
 
Garnish with the raisins and nuts. 
 
Bon appetit!

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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Then, scroll down and check out “A Milestone Celebration — Your Favorite Posts” to find a list of great blog entries!

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YOUR HEALTHY PLATE: PURPLE CABBAGE SALAD

Gorgeous red cabbages arrived in our CSA boxes this week.  Here’s another gem from Toby!

1/4 cup olive oil
1 cabbage, shredded
1 teaspoon nutmeg
3 tablespoons apple cider vinegar
3 tablespoons honey
1/2 cup raisins
2 Granny Smith apples, cored and diced
Cook on the stove on high heat for 10 min, mixing frequently.  Then bake, covered, at  400F for 1 hour.

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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Then, scroll down and check out “A Milestone Celebration — Your Favorite Posts” to find a list of great blog entries!

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YOUR HEALTHY PLATE: Dr. Bradley’s Smokin’ Collards

According to my esteemed colleague, Dr. Linda Bradley, who had the vision and inspiration to purchase and prepare 10 pounds of collards for a vegan Christmas dish, her entire family ate every morsel!  Here’s the recipe:


1/8 cup vegetable broth OR olive oil (to sauté mushrooms and onions)

1 large yellow onion (equivalent to 1 1/2 cups, chopped)

1 cup sliced button mushrooms

6 cloves garlic, sliced thin

1 1/2 teaspoons chipotle in adobe (Comes in a small can.  Use 1/2 chipotle plus 1/2 tsp. of sauce. Don’t use the whole can, it’s too spicy.  For more heat, use one whole chili.  Save the rest in the refrigerator or freezer.)  

1/8 cup cider vinegar

8 teaspoons smoked paprika, divided

1 1/2 teaspoons soy sauce

1/2 cup vegetable stock (homemade or store-bought)

2 tablespoons blackstrap molasses

5 pounds (equivalent to 4-5 bunches) collard greens, washed clean, sliced from the stem, and rough chopped.

salt and pepper to taste


In a large pot, heat broth or oil on medium, add onions and mushrooms, and sauté 6-7 minutes until onions are wilting.  Add garlic, and cook 2 more minutes.  Stir in chipotle, 5 teaspoons of paprika, vinegar, soy sauce, vegetable stock and molasses.


Stir in the collard greens, one-third at a time, pushing them down into the pot as they begin to wilt.  Stir occasionally, cover, and cook for 45 min.  Then add the remaining paprika, salt, and pepper, and cook 5-10 more minutes.  


In
the words of Dr. Bradley, “Your grandmother would love it.”


P.S. If you’re only cooking for one or two, don’t hesitate to cut this recipe in half, or even quarters.


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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Then, scroll down and check out “A Milestone Celebration — Your Favorite Posts” to find a list of great blog entries!

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YOUR HEALTHY PLATE: Cauliflower/Potato Latkes

Try these latkes sometime this week when you’re ready for a change.

2 cups raw cauliflower cut into tiny bits
½ teaspoon each of turmeric and cumin
1 teaspoon garam masala
If you don’t have garam masala, double the turmeric and cumin, and add 1/2 teaspoon cinnamon.
¼ teaspoon cayenne pepper
2 teaspoons salt
2 large grated potatoes
1 medium grated onion
1 large egg

Mix together all the ingredients, and then drop heaping tablespoons full of the batter into hot olive oil.  Flip when the edges are brown, and remove to a paper-towel-covered plate when crispy on both sides.  Keep the plate of latkes in the oven on warm until ready to serve, which you should do as soon as humanly possible.  Happy Chanukah!  

 

 

 

 


YOUR HEALTHY PLATE: Fermenting Cabbage x 2

A couple of months ago I pulled the last 2 cabbages, sliced them very, very thinly, and mashed them, along with 2 tablespoons of salt, in a large wide bowl with the back of my fist until the cabbage was soft and its water was leaching out into the bowl.  Once it was very soft and watery, I jammed it into a glass jar as firmly as is humanly possible, and made sure that all the cabbage was immersed in the watery broth that came up all the way to the top of the jar.  I picked away any stray cabbage strands, closed the jar firmly, and rinsed away the excess water that had dripped over the sides.  Then I placed the jar in the dark cabinet.  A few weeks later there was sauerkraut; and there was satisfaction.  We ate the jar’s entire contents that evening.


Then I found this wonderful recipe.  It’s called kimchi, and it’s from Korea.  You might call it sauerkraut with a smile.  I noticed how similar it was to my simple sauerkraut recipe, and that’s when I decided to plant more cabbage in next year’s garden.  Here is Korean kimchi: 

1 large Chinese cabbage (like bok choy or napa)
2 cups carrot, grated
1 tsp honey
1/2 cup green onion
1 tbsp fresh ginger, grated
4 cloves garlic
1/2 tsp chili flakes
2 tsp salt
Cut up cabbage (remove core, outer leaves, thick stems) and mash in salt + a bit of water (1/4 c) in a large bowl.  Let sit for 2-4 hours to soften.  Add all the other ingredients, and mash together with back of fist until juices are released.  Fill up a glass jar with the mixture, leaving 1/2-1 inch at the top.  The liquid MUST cover the ingredients completely.  If you cannot get the cabbage to stay down, fill a baggie with approx 1/2 cup of salted water (1/2 tsp. in 1/2 cup), remove all the air, knot it closed, and place inside the jar on top of the vegetables prior to screwing on the lid.  Put the jar in a dark cabinet for 2 days, and then celebrate with your homemade kimchi.  

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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Then, scroll down and check out “A Milestone Celebration — Your Favorite Posts” to find a list of great blog entries!

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YOUR HEALTHY PLATE: Wednesday Night Vegetable Soup

Here’s a great example of what real food is all about.  Your great-grandparents ate this, it doesn’t have a bar code, it will go bad if you don’t cook and eat it, and each ingredient doesn’t have its own ingredient list.  

All you have to do is to toss some scallions, sweet potatoes, carrots, bok choy, beets, tomatoes, yellow squash, broccoli, potatoes, onions, garlic, salt, black pepper, and a few shakes of turmeric into a pot with some water and turn on the stove.

You can’t go wrong! Don’t worry about skipping an ingredient, or substituting something else for what you see here.  Wednesday night soup is so good! 

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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Then, scroll down and check out “A Milestone Celebration — Your Favorite Posts” to find a list of great blog entries!

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YOUR HEALTHY PLATE: Butternut Coconut Soup

What’s for Thanksgiving dinner today? Here’s a delicious and different squash soup.

Ingredients:
1 medium-large butternut (or other) squash
2 cloves garlic
2 tablespoons olive oil
2 teaspoons grated fresh ginger (or 1 teaspoon powdered ginger)
1 ½ teaspoons curry powder
½ teaspoon cumin
½ teaspoon cayenne pepper
3 cups water or vegetable stock
1 cup coconut milk (canned)
2 tablespoons fresh lime juice (approx 1 lime)
salt and pepper
Preheat oven to 400°F and place butternut squash halves (soft flesh side down) on a foil-covered cookie sheet.  Roast for approx. 1 hour until squash is soft enough to pierce easily with a fork.  Let squash cool for a bit.

Heat oil at the bottom of a large soup pot.  Add garlic, ginger root, curry, cumin and cayenne, and stir 3-5 minutes until fragrant.  Immediately pour in coconut milk, lime juice, and water or stock, and turn the heat down to medium.

Now remove and discard the seeds from squash.  Scoop out the flesh, and add it to the soup pot.  Blend the ingredients of the pot using an immersion blender.  (Alternatively, you can transfer the solid ingredients to a food processor or standard blender, and then add them back to the soup pot.)

Heat through, and serve with a sprinkle of parsley or cilantro.  Serves 4 generously.

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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Let’s Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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