What I’ve been eating lately – june/july

I hope everyone is enjoying their summer! I thought it be fun to write about what foods and beverages I’ve been including in my diet lately. What foods and drinks I gravitate towards always changes with the seasons. Lately, I’ve been really keeping it simple with my meals, and am drinking a lot of smoothies.

Brown Rice Noodles :: My husband and I love to make veggie stir fries with brown rice noodles, then add Sriracha, Bragg’s Liquid Aminos or homemade peanut sauce. You can find them in the Asian Section of your grocery store.

Homemade Sauerkraut :: Real sauerkraut is actually pretty easy to make! By real sauerkraut, I mean no canned or pasteurized – if you’re not buying it in the fridge section of the store it’s not the real deal. It’s great for gut health, and it’s pretty darn tasty. I add it to salads, as a topping to stir fries, or own its own as a snack. If you want to DIY  your own, try this recipe.

Coconut Water :: It’s hot out and I live at a high elevation. Mix that with running several times a week, and that equals dehydration! Coconut water has natural electrolytes, and always energizes and revives me. If you ever get a headache on a really hot and sunny day, try drinking some coconut water for relief. I go for plain coconut water, no pulp, whatever’s cheapest.

Cherries :: The organic cherries in season right now are SO GOOD. I can’t stop eating them! Coming in second place are organic strawberries. I love fruit in the summer.

Tiger Nuts: I recently discovered these at a conference. They have a sweet, almost maple, taste and are pretty filling. They are actually not a nut, but a small root veggie – weird! Don’t be scared, try em. I buy this brand.

My new favorite smoothie :: This is inspired by a smoothie recipe in The Plant Power Way cookbook, which I highly recommend. It is so refreshing on a hot day.

Blueberry Basil Smoothie:

1/2” slice of ginger

1/2” slice of beet

1 cup frozen blueberries

1 frozen banana

2 tablespoons hemp seeds

2 handfuls of spinach (or 2 large kale leaves, stripped off stems)

8 basil leaves

1/2 lemon, peeled

2-3 cups water

Blend!


Beans, beans…

Where do you get your protein? That’s almost always the first question I get asked when I tell people I eat a plant-based diet. The answer? Well, first, protein is in all fruits, vegetables and grains, and most people are eating more than an adequate amount. Most of the protein in my diet comes from beans. I make a big pot of beans every week and build my week’s meals around that.

Even if you don’t eat a plant-based diet, there are some great reasons for eating beans. Beans are loaded with iron, B vitamins, and soluble fiber that may help to lower or maintain your blood cholesterol. If you are trying to lose weight, ditch the saturated fat from animal protein and switch in more beans. They are filling and satisfying. They are also inexpensive, especially if you buy them in dry form.

I encourage you to try making your beans from scratch. It’s so easy, and so much cheaper than buying canned. Let’s say you buy a can of beans for $1.50. You could make 4 times that amount of beans for the same amount of money by buying dried. Even though it takes awhile to cook a pot of beans, you can do it while you’re cooking dinner, cleaning, watching tv, reading, whatever. My favorite beans are black beans and chick peas.

Make a pot of beans…

Ingredients

1 cup of dried beans of your choice (see cooking chart below)

Directions

  1.    Rinse.
  2.    Soak for 6 hours or overnight.
  3.    Drain and rinse the beans.
  4.    Place the beans in a heavy pot and add 3 to 4 cups of water.
  5.    Bring to a full boil and skim off the foam.
  6.    Add flavor! Bay leaves or garlic cloves taste great and also add digestibility.
  7.    Cover, and let simmer.

Check beans 30 minutes before the minimum cooking time.

Add 1 teaspoon of unrefined sea salt 10 minutes before the end of cooking time.

  1.    Beans should be tender and soft to squeeze when finished.

Cooking times per 1 cup of dry beans  

Black 60-90 minutes
Lentils 30-45 minutes
Black-eyed peas 60 minutes
Lima beans 60-90 minutes
Cannellini 90-120 minutes
Navy 60-90 minutes
Chickpeas (garbanzos) 120-180 minutes
Pinto 90 minutes
Kidney 60-90 minutes
Split peas  45-60 minutes

Recipe: Black Bean Quinoa Salad
blackbeanquinoasalad

2 cups cooked black beans
1/2 cup of quinoa
1/2 yellow bell pepper, finely chopped
1/2 jalapeno, diced
3 green onions, diced
1/4 cup of chopped cilantro

For the dressing:
2 tablespoons soy sauce
2 tablespoons sherry vinegar
3 tablespoons Extra Virgin Olive Oil
1 lime, juiced

Cook the quinoa in 1 cup of water – bring to a boil, put on low covered for 13 minutes.

Meanwhile, chop and mince all of the veggies & herbs, add to a big bowl with the beans. Mix the dressing.

Once the quinoa is done cooking, let cool. Then add to the bowl with the dressing.

Keeps in the fridge for 4-5 days.


Tiny Mighty Chia Seeds

UnknownChia seeds – these little seeds are pretty popular these days, so I thought we’d take a closer look at chia seeds today. Chia seeds have been used as a source of nutrition for hundreds of years, and are known to be eaten by the ancient Aztecs. Aztec warriors survived on chia seeds – they are light and easy to carry in small amounts. In his book Born to Run, Chris McDougall observes the chia seed as a staple of the diet of the Tarahumara – a Mexican tribe of superathletes who routinely do runs of 50 to 100 miles.

These little black or white seeds are packed with protein, antioxidants, fiber and omega 3 fatty acids. Chia seeds can help restore energy levels and have been used to help combat dehydration. If you’re a child of the 80s you may remember chia seeds from chia pets!

The chia seeds themselves have a pretty subtle flavor. This makes them easy to include in many recipes pretty easily. They form a gel when mixed with liquid, so you can make an easy, healthy pudding. You can also include them in granola, oatmeal and smoothies.

Vanilla Chia Pudding

photo 3
Gather:
3 Tablespoons Chia Seeds
1 cup almond milk
Pinch of vanilla bean powder
Pinch of cinnamon
1 tsp of maple syrup (optional)
For topping: raspberries, coconut flakes, hemp seeds

THE NIGHT BEFORE: Whisk all of the ingredients (except for toppings). Let sit for a half hour. Whisk again. Transfer to a pint-sized mason jar and store in the fridge overnight.

In the morning, stir and add toppings to taste. I love this topped with fresh berries, with hemp seeds sprinkled on top.

*Requires prep the night before


Cherry Cacao Smoothie

It’s no secret that I kinda love smoothies. I drink one most days as my breakfast or post-work out. This is my absolute favorite smoothie recipe. It is loaded with nutrients, antioxidants, protein and healthy fats. And, it’s freakin’ delicious and tastes like dessert!

Gather:

3 leaves of kale, stripped from stems

1 frozen banana

1 cup frozen cherries

2 tablespoons hemp seeds

1 tablespoon chia seeds

1 teaspoon cacao powder

1 tsp cacao nibs

5 Brazil nuts (or 10 almonds)

2 cups water

Make:

First, add the water and kale to your blender and blend. Then add the seeds, nuts and cacao, put the frozen fruit on top, and blend. Serve with some hemp seeds and cacao nibs sprinkled on top if you want it to look pretty. This makes one large smoothie.