TRY THIS LITTLE HEALTHY NUTRITION QUIZ...  

  1. S_ _ _ _ _ has a B vitamin in it that strengthens the adrenal glands.
  2. B_ _ _ _ R _ _ _ is like a B vitamin supplement. It’s good for your brain.
  3. Cruciferous Vegetables are thought to be “anti-cancer” have been shown to shut off cancer cells. Here are some examples of Cruciferous Vegetables:

        B_ _ _ _ _ _ _, C_ _ _ _ _ _, C_ _ _ _ _ _ _ _ _ _,

        D_ _ _ _ _, K _ _ _, T_ _ _ _ _ _

  4.  Sh_ _ _ _ _ Mushrooms boost the immune system.

  5.  S_ _ _ _ and A_ _ _ _ _ _ produce aging and lower your immunity.

  6.  A_ _ _ _ _ _ are one of the most nutritionally dense foods. They are a

       great source of calcium, zinc, and vitamin E.

Answers

  1. Salmon  
  2. Brown Rice
  3. Broccoli, Cabbage, Cauliflower, Daikon, Kale, Turnips
  4. Shitake
  5. Sugar & Alcohol
  6. Almonds

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HERE ARE SOME OF MY FAVORITE RECIPES. TRY THEM. THEY WILL KEEP YOU LEAN, HEALTHY, AND FEELING GREAT

KALE CHIPS (The healthy version of potato chips and just as tasty! All of the yum-yum with none of the guilt!)

Ingredients:

Kale

Directions:

  1. Preheat oven to 375 degrees
  2. Put Parchment or Waxed paper on baking sheet and spray lightly with oil
  3. Wash and dry kale and remove tough stems. It will shrink when cooked, so leave pieces kind of big. Put on baking sheet.
  4. Spray lightly with oil and Sprinkle with salt
  5. Bake until crispy (10-18 minutes…keep checking so it is crispy but doesn’t burn)

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MISO SOUP (I eat this for breakfast almost everyday)  

Ingredients

4-5 Dried Shitake Mushrooms (in the Aisan foods aisle)

4 c Water

1” piece of Wakame (in the Aisan foods aisle)

About ½ piece of Daikon (in the produce aisle)

3 tsp Barley Miso  

Directions

  1. Soak the Shitake Mushrooms in about 2 cups of the water for at least 20 minutes to get them to soften. We find that soaking them overnight works best.
  2. When you are ready to make the soup, take the mushrooms out of the Shitake soaking water and put the soaking water in a pot. And add 2 more cups of water and start heating it.
  3. Take a 1" piece of Wakame and snip it into little pieces and put it in the pot too.
  4. Cut the stems off the shitake mushrooms and throw out. They will be too hard to cut. Slice the rest of the mushrooms and add to the pot
  5. Thinly slice the Daikon and add to pot
  6. When water boils, turn it down to a simmer and scoop out about a cup of broth
  7. Stir the miso into the broth until it dissolves and pour back into the pot
  8. Simmer a few more minutes and enjoy

You can also add other vegetables when you add the daikon. Choose from nappa cabbage, celery, bok choy, kale, yellow summer squash, carrots. You can also add some tofu, cut into small pieces like mini dice

Other Things I Eat for Breakfast

  • About ½ cup of some type of soft grain, like oatmeal (with optional pumpkin seeds, walnuts, fruit) brown rice or millet
  • About 1 cup of steamed or blanched greens, like kale, collard greens, cabbage, nappa cabbage, bok choy, the greens on the top of carrots or daikons…or any combination. Sprinkle a little rice vinegar and sesame seeds on top

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SQUASH SOUP

Ingredients

4-5 cups Winter Squash (like Butternut, Buttercup or Acorn), cubed

1 onion chopped small

1 cup frozen organic corn

Water to cover

Pinches of sea salt

Chopped parsley for garnish

Directions

  1. If you buy the squash whole, carefully remove the skin using a vegetable knife. Watch your fingers!  Then, remove the seeds.
  2. Cut the squash into cubes or chunks the size of large dice. You can also find squash already peeled and cubed at places like Trader Joes or Costco, but I tend to do it fresh from scratch. Measure out about 4-5 cups and place them in a soup pot.
  3. Chop 1 onion and put it in the pot
  4. Also add 1 cup of frozen, organic corn
  5. Pour just enough water to cover everything. Add a pinch of sea salt and bring to a boil over a medium flame.
  6. Cover and reduce the flame to low. Simmer for 15 minutes or until the squash becomes soft.
  7. Mash the squash with a hand mixer (or potato masher). Add sea salt to taste and cook for another 20 minutes.
  8. Garnish with parsley and serve.

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RED LENTIL SOUP

Ingredients

8 c. Vegetable Broth

1 Pound Red Lentils (We buy it from the bins. A pound is about 3 cups)

3 Tbsp. Olive Oil

1 Tbsp. Minced Garlic

1 Large Onion, chopped

½ cup Cilantro, chopped

½ -3/4 cup fresh lemon juice (about 5-6 lemons. I put them in the juicer to save time)

Directions

  1. Bring Vegetable broth and lentils to a boil in a large saucepan over high heat, then reduce heat to medium-low, cover, and simmer for 20 minutes
  2. Meanwhile, heat olive oil in a skillet over medium heat. Stir in garlic and oinion, and cook until the onion has softened and turned translucent, about 3 minutes
  3. Then, stir the onions into the lentils and continue simmering until the lentils are tender. May take about 10 minutes, or less (keep checking)
  4. Carefully puree the soup with a hand blender until smooth. (The lentils are pretty mushy by now, so it’s very easy. Even without a hand blender, you could probably just use a wooden spoon.
  5. Stir in cilantro and lemon juice before serving.

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RICE SALAD

Ingredients

1 cup Long Grain Rice

2 cups Water

Pinch of Salt

1 cup corn (I use organic frozen)

1 cup carrots

1 cup peas (I use organic frozen)

1 cup broccoli

 

Ingredients for Dressing

¼ c olive oil

2 tsp umeboshi paste

1 tsp umeboshi vinegar

 

Directions

  1. The night before, put the rice and the water in a bowl. Cover with a plate or dishcloth and leave on the counter
  2. The next day, put the rice, water, and salt in a pot, uncovered, and bring to a boil.
  3. Then, cover it, turn heat down to low and simmer for about 45 minutes.
  4. Meanwhile, in another pot, get some more water boiling
  5. Start chopping the carrots and then the broccoli, to make them about the size of the corn and peas
  6. When the water is boiling, put the corn in the pot for about 2 minutes, and remove using a slotted spoon. Put in a big bowl
  7. Take out, and put in the carrots for about 4 minutes. Then remove and add to the bowl
  8. Next, in go the peas for about 2 minutes. Then remove and put in the bowl.
  9. Last, put in the broccoli for about 3 minutes and then into the bowl.
  10. When the rice is done, mix it into the salad.

Directions for Dressing

Wisk together the olive oil, umeboshi paste and umeboshi vinegar

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BARLEY BEAN SALAD

Ingredients

The night before…

1 cup barley (uncooked), soaked overnight in 2 cups of water

1/2 cup kidney beans (dry) and 1/2 cup black beans, soaked in water overnight with about ½ inch of water covering the beans

 (We do it this way. You could also cheat with canned beans, but you wouldn’t cook them. Just rinse them very well)

The next day…

1 cup corn (we use frozen organic corn)

1 cup peas (same idea…frozen organic peas)

For these I’m using my knife and cutting board. I get everything cut up first, and just place them in sections on a plate or in cups. Makes the rest go faster…

1 cup diced carrots

1 cup broccoli chopped small

½ cup red onion diced

½ cup chopped Kale (cut up more than ½ cup on this. It will shrink when cooked)

1 cup diced celery

¼ cup chopped parsley

Finally…

Approximately ½ cup red wine vinegar

 

Directions

  1. Cook barley in its soaking water with a pinch of salt by bringing to a boil and then simmer, covered, for about 45 minutes (check periodically)
  2. Discard the soaking water of both beans and rinse.
  3. Put both beans in another pot and add enough fresh water to barely cover them. Also put in a 1” piece of kombu or use a bay leaf if you don’t have Kombu (It’s a sea vegetable…in the Asian section of the grocery store).
  4. Bring to a boil and remove any foam. Then cover and simmer about 45-60 minutes. Check periodically and keep water level even with the beans.
  5. When they are done, put the barley and both beans in a big bowl.
  6. Simmer the corn and the peas in a little water to defrost. Drain, and add them to the bowl.
  7. Get some more water boiling and blanch (one at a time, for about 2 minutes each) the carrots, broccoli, red onion and kale. Put each in the bowl as it is ready.
  8. Add uncooked celery and parsley
  9. Season with ½ cup red wine vinegar
  10. Share with friends and enjoy! (Remember to chew 50x)

 

 

 

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