May 29, 2010
From Vegan Recipes from Alicia Silverstone:
Alicia Silverstone wrote The Kind Diet (Rodale, 2009).
3 vegan recipes adapted from the book:
POLENTA CASSEROLE with *SEITAN
1 1/2 cups polenta or cornmeal or 1 cup millet
1 medium-size head cauliflower cut in large pieces
1 cup peas, fresh or frozen and thawed
2 pinches fine sea salt
1 (8-ounce) package seitan, sliced
Kernels from 2 ears corn or 1 cup thawed frozen kernels
6 asparagus spears, cut into 1-inch pieces
1 1/2 teaspoons roasted sesame tahini
1/3 cup soy milk
1 1/2 tablespoons shoyu plus more for sprinkling on top
2 teaspoons umeboshi vinegar
1/4 cup chopped fresh parsley
Fresh basil leaves for garnish
STEP 1. Place the polenta or millet in a large pot. Add the cauliflower, peas (if using fresh), salt, and 5 cups water (add just 3 cups if using the millet). Bring to a boil, reduce the heat, cover, and simmer the polenta for 30 minutes (cook for 25 minutes if using the millet). Polenta must be stirred frequently as it cooks to prevent it from sticking or becoming lumpy, but you don’t need to stir millet.
STEP 2. Preheat the oven to 350 degrees. Lightly oil an 8×8 casserole dish.
STEP 3. While the cauliflower mixture cooks, arrange the sliced seitan in the casserole dish. Layer the corn kernels on top, and then add the asparagus.
STEP 4. Remove the polenta mixture from the heat. Add the tahini, soy milk, shoyu, and umeboshi vinegar, and mash with a potato masher or fork until the mixture resembles mashed potatoes. Add the chopped parsley and peas (if using frozen) and mix well.
STEP 5. Spoon the mashed mixture into the casserole dish over the vegetables, and smooth the top. Poke a few small holes in the surface, and sprinkle with a little extra shoyu (this makes the top crispy).
STEP 6. Bake for 30 to 40 minutes. Let the casserole cool for 15 minutes before cutting into squares. Garnish with the basil, and serve.
* SEITAN: (pronounced /ˈseɪtæn/) is wheat gluten, aka wheat meat, Mock Duck, gluten meat, or simply gluten.
SICILIAN *COLLARD GREENS with PINE NUTS, RAISINS
1 bunch collard greens (mustard greens)
2 tablespoons pine nuts
3 garlic cloves, peeled and chopped
1 tablespoon olive oil
3 tablespoons raisins
2 tablespoons balsamic vinegar
STEP 1. Use a sharp knife to cut out the central rib and stem from each collard leaf. Rinse the leaves in a sink of cool water, lifting them into a colander to drain a bit (you want some water to remain on the leaves).
STEP 2. Toast the pine nuts over medium heat in a dry skillet for about 5 minutes or until golden. Shake the pan often to keep the pine nuts from burning. Transfer to a plate, and set aside.
STEP 3. Place the garlic and oil in a large skillet, and saute over medium heat for 1 minute or until the garlic is fragrant. Add the damp collards and stir, then cover the pan and cook for 2 minutes longer.
STEP 4. Add the raisins and pine nuts to the collard greens, and stir. Cover and cook for 2 minutes. Stir in the balsamic vinegar, cover, and continue to cook for 1 to 2 minutes longer.
NOTE: The stems of the collard greens are full of minerals, so rather than discarding them, chop them into 1 inch pieces and cook for a couple of minutes before adding the collard greens.
TIP: Try substituting the balsamic vinegar for shoyu and the pine nuts for pumpkin seeds.
*Collard Greens aka 'Mustard Greens': -various loose-leafed cultivars of Brassica oleracea (Acephala Group), same species as cabbage, broccoli.
CHOCOLATE PEANUT BUTTER CUPS
1/2 cup Earth Balance butter
3/4 cup crunchy peanut butter (unsweetened and unsalted)
3/4 cup *graham cracker crumbs or 10 *graham cracker squares
1/4 cup maple sugar or other granulated sweetener
1 cup grain-sweetened, nondairy chocolate, or carob chips
1/4 cup soy, rice, or nut milk
1/4 cup chopped pecans, almonds, or peanuts
STEP 1. Line a 12-cup muffin tin with paper liners. Set aside.
STEP 2. Melt the butter in a small saucepan over medium heat. Stir in the peanut butter, graham cracker crumbs, and maple sugar, and mix well. Remove the mixture from the heat.
STEP 3. Evenly divide the mixture, approximately 2 tablespoons per cup, among the muffin cups.
STEP 4. Combine the chocolate and milk in another pan. Stir over medium heat until the chocolate has melted.
STEP 5. Spoon the chocolate evenly over the peanut butter mixture. Top with chopped nuts. Place in the refrigerator to set for at least 2 hours before serving.
*TIP: Look for graham crackers that are naturally sweetened or low in sugar.
Apr 16, 2010
Hidden Sources of MSG (Monosodium Glutamate) on Food Ingredient Labels
This extremely important listhas been provided in Care2's "Healthy Cooking" by group host, the very thoughtful Diana.
The following is a list of ingredient names that you may find on your food labels that contain enough MSG to serve as common MSG-Reaction triggers, not to mention the free glutamate (L-Glutamate) in MSG stimulates brain cells to death.
This list should be printed out and brought along with you to the grocery store. This is the same list (with a few additions) that’s included in Dr. Russell Blaylock’s book Excitotoxins: The Taste that Kills. Please study and pass on to your friends and family.
These ALWAYS contain MSG:
Autolyzed Yeast Extract
Autolyzed Soy Protein (any protein that is autolyzed)
Hydrolyzed Protein (any protein that is hydrolyzed)
Hydrolyzed Whey Protein
Hydrolyzed Pea Protein
Hydrolyzed Corn Protein
Hydrolyzed Corn Gluten
Textured Vegetable Protein (TVP)
Natrium Glutamate (natrium is Latin/German for sodium)
These OFTEN contain MSG or create MSG during processing:
Soy Protein Isolate
Soy Sauce Extract
Soy Protein Concentrate
Spices* (may contain between 30% to 60% MSG)
Natural Beef Flavoring
Natural Chicken Flavoring
Natural Pork Flavoring
Whey Protein Isolate
Whey Protein Concentrate
Protein Fortified Anything
Flavor(s) & Flavoring(s)* (may contain between 30% to 60% MSG)
Natural Flavor(s) & Flavoring(s)* (may contain between 30% to 60% MSG)
Anything Enzyme Modified
Anything Protein Fortified
Seasonings (the word “seasonings” )
Fish Sauce Extract
1.) Most of the “citric acid” used today is made from corn rather than from citrus fruits. “Citric acid” is produced by fermentation of crude sugars. When “citric acid” is produced from corn, manufacturers do not take the time or undertake the expense to remove all corn protein. During processing, the remaining protein is hydrolyzed, resulting in some processed free glutamic acid (MSG). “Citric acid” also interacts with any protein in the food to which it is added, freeing up more glutamic acid.
2.) Some fish sauce manufacturers use cheaper techniques to cut the fermentation times very short and these techniques typically utilize MSG. Fish sauce typically takes 1 year to ferment properly and create a good quality sauce. This time is cut extremely short by some manufacturers that choose not to ferment the fish this long and instead add MSG to make up for poorer quality fish sauce.
Note: Soybean milk naturally contains a high content of glutamate. Kombu, miso, and soy sauce all contain MSG.
Hidden Sources Of MSG In Foods From the book 'Excitotoxins - The Taste That Kills' By Dr. Russell Blaylock,
Apr 16, 2010 9:59pm
Dec 7, 2009
7 Whole Grains to Add to Your Diet
posted in care2 by Michelle Schoffro Cook(doctor of natural medicine) Dec 3, 2009
Many people simply avoid whole grains because they don’t know what to do with them or how to prepare them. Here are seven whole grains to get you started:
Health benefits: High in both soluble and insoluble fibre so aids bowel regularity; contains 96 calories, 22 grams of carbohydrates, and 3 grams of fibre per half-cup of cooked barley. Unrefined barley is very high in potassium; high in magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus. Use in soups, stews, cereal, salads, pilaf, or ground into flour for baked goods or desserts.
Health benefits: vitamin E (important for healthy immunity, skin, and many essential functions in your body); high in fibre; high in manganese, magnesium, and selenium; contains tryptophan; excellent for those who are gluten-sensitive or celiac.
Use in soups, stews, and pilafs.
SPELT and KAMUT (pronounced ka-moot)
Both are ancient, tasty, and part of the wheat family.
Health benefits: Sometimes people with wheat allergies can tolerate kamut or spelt. Both have higher nutritional value than whole wheat; high in protein. SPELT - high in manganese, magnesium, and copper, B-vitamins [niacin, thiamine, and riboflavin].
Use in making bread and pasta.
Health benefits: stabilizes blood sugar; lowers cholesterol; reduces heart disease risk; good source of manganese, selenium, magnesium, and tryptophan; high in protein and fibre.
Forms: instant, steel-cut, rolled, bran, groats, flakes, and flour. [Best options are underlined.]
Oat flour is an excellent substitute for wheat flour in baking recipes.
QUINOA (pronounced "keen-wah")
Not a true grain, but a herb.
A complete protein; high in iron, magnesium, B-vitamins and fibre.
Health benefits: is a proven aid for migraine sufferers; lessens the risk for heart disease; contains the building blocks for superoxide dismutase-an important antioxidant that helps protect the energy centres of your cells from free radical damage.
Not a true grain, it is a type of aquatic grass seed
Health benefits: High protein, high fibre, low calorie (83 = 1/2cup cooked) An excellent choice for people with CELIAC disease or those on GLUTEN-free or WHEAT-free diets.
Add wild rice to soups, stews, salads, and pilaf; nutty flavour.
N.B. Avoid the many blends of white and wild rice.
COOKING GUIDE FOR WHOLE GRAINS
As for all whole grains, add water and grain in a pot and bring to a boil. Once boiling, reduce to low heat to simmer for the amount of cooking time specified.
For 1 cup of grain
BARLEY (pearled) 3 cups water, 15 mins cooking time
BROWN RICE 2 cups water, 35 to 40 mins cooking time
OATS (quick cooking) 2-3 cups water, 12 to 20 mins cooking time
OATS (rolled) 2-3 cups water, 40 to 50 mins cooking time
QUINOA 2 cups water, 15 mins cooking time
WILD RICE 3 cups water, 50 to 60 mins cooking time
KAMUT and SPELT can be cooked as whole grains but are most commonly used as whole grain flour in breads and other baked goods.
Michelle Schoffro Cook, RNCP, ROHP, DAc, DNM, is a best-selling and six-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, and The 4-Week Ultimate Body Detox Plan. Learn more at: www.TheLifeForceDiet.com.
Dec 7, 2009 11:31am
Content and comments expressed here are the opinions of Care2 users and not necessarily that of Care2.com or its affiliates.
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