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KALIGIRL's Recent Blog Entries
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Friday, June 14, 2013
“Adopting a Mediterranean diet isn't just about adding in more good-for-you foods, it's also about getting rid of high-fat and high-sugar processed foods…” www.health.com/health/gallery/0,,206
81632_8,00.html
Good to Know
The combination of beans, like garbanzo beans, and rice, preferably whole grain rice, is a complete source of protein and fiber. Protein is crucial for muscle repair, but it does not actually build muscle.
Credit: Becky Luigart-Stayner
Greek-Style Picnic Salad
(For authentic Greek flavor, substitute two teaspoons chopped fresh oregano for dried.)
Ingredients
• 2 cups uncooked white rice
• 1 cup boiling water
• 3/4 cup sun-dried tomatoes, packed without oil
• 1 1/2 tablespoons olive oil, divided
• 8 cups bagged prewashed spinach (about 8 ounces)
• 2 garlic cloves, minced
• 2 cups (8 ounces) reduced-fat feta cheese, crumbled
• 1/4 cup chopped pitted kalamata olives
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
• 3 tablespoons pine nuts, toasted
• 10 lemon wedges (optional)
Preparation
1. Cook rice according to package directions, omitting salt and fat. Cool to room temperature; set aside.
2. Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft. 3. Drain and cut into 1-inch pieces.
4. Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add spinach and garlic; sauté 3 minutes or until spinach wilts. Combine rice, tomatoes, spinach mixture, cheese, and next 5 ingredients (through chickpeas).
5. Drizzle with remaining 1 tablespoon oil; toss gently to coat.
6. Sprinkle with nuts; serve with lemon wedges, if desired.
Nutritional Information
Calories per serving: 288
Calories per serving: 30%
Fat per serving: 9.5g
Saturated fat per serving: 2.6g
Monounsaturated fat per serving: 3.6g
Polyunsaturated fat per serving: 1.7g
Protein per serving: 10.3g
Carbohydrates per serving: 41.8g
Fiber per serving: 4g
Cholesterol per serving: 8mg
Iron per serving: 3.4mg
Sodium per serving: 713mg
Calcium per serving: 110mg
Here's to a satisfying—and all-natural—picnic as we become "AWAKE! ALIVE! AWARE! and Appreciative of ALL that IS".
Namaste
Thursday, June 13, 2013
Legumes are loaded with protein and fiber, not only that but the choices are “endless: Choose from soy beans, lima beans, or string beans, for example, or combine them all into a tasty salad.” www.health.com/health/gallery/0,,206
81632_7,00.html
Credit: Quentin Bacon
Two-Bean Greek Salad
Prep: 10 minutes; Cook: 8 minutes; Total time: 18 minutes.
Good to Know
Beans and fresh produce bring plenty of fiber to this mouthwatering Mediterranean dish.
Ingredients
• 2 tablespoons red wine vinegar
• 2 teaspoons Dijon mustard
• 3 teaspoons chopped fresh oregano, divided
• 4 1/2 teaspoons olive oil, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 (10-ounce) bag shelled frozen edamame or lima beans
• 3/4 pound string beans
• 1 cup grape tomatoes, halved
• 1/4 cup pitted kalamata olives, halved
• 2 multigrain pitas, halved horizontally
• 3 ounces haloumi cheese (or ricotta salata), sliced into 4 pieces
•
Preparation
1. In a serving bowl, whisk together red wine vinegar, Dijon mustard, 2 1/2 teaspoons oregano, 2 teaspoons olive oil, and 1/4 teaspoon pepper; set aside.
2. Place steamer basket in saucepan filled with a few inches of water; cook edamame, covered, until tender (about 3 minutes). Transfer edamame to a bowl. Add string beans to steamer; cook, covered, until tender (about 2 minutes). Add beans to edamame. Add tomatoes and olives; toss to combine.
3. Heat a lightly oiled grill pan over medium-high heat. Brush 1 teaspoon oil on one side of pitas; grill, turning, until golden (about 2 minutes). Transfer pitas to a plate. Brush 1/2 teaspoon oil evenly on one side of cheese slices; sprinkle with the remaining oregano and pepper. Grill cheese, seasoned side down, until marks form (about 1 minute); transfer to a plate.
4. Place 1 pita half on each of 4 plates; top with bean salad and cheese. Drizzle with remaining olive oil.
Nutritional Information
Calories per serving: 301
Fat per serving: 17g
Saturated fat per serving: 5g
Monounsaturated fat per serving: 7g
Polyunsaturated fat per serving: 2g
Protein per serving: 16g
Carbohydrates per serving: 23g
Fiber per serving: 8g
Cholesterol per serving: 14mg
Iron per serving: 3mg
Sodium per serving: 519mg
Calcium per serving: 139mg
Adding beans and lentils to snacks and side dishes pinterest.com/goodhealth/snacks-and-
sides/ will help fill us up & prevent overeating later on… An excellent way to become "AWAKE! ALIVE! AWARE! and Appreciative of ALL that IS".
Namaste
Wednesday, June 12, 2013
I’ve been remiss in not notifying all of The Wild Divine Team’s 15-Step Healing Rhythms program, a daily journey with Dr. Deepak Chopra, Dr. Dean Ornish, Dr. Andrew Weil, and others.
Day One was “Quiet your Mind”
Day Two was “Observe your Thoughts”
and
Day Three is “Finding Inner Balance”
You can register @ www.mentorschannel.com/Bestsellers/L
andingPage.aspx?BookId=177
A wonderful resource on our way to becoming "AWAKE! ALIVE! AWARE! and Appreciative of ALL that IS".
Namaste
Monday, June 10, 2013
The USDA recommends getting at least half of our grains from whole grains—something the residents of Ikaria have been practicing for years; ‘mixing it up’ with healthy, high-fiber alternatives like bulgur. The nutty-tasting grain, along with tomatoes and feta cheese, is used to make traditional tabbouleh salad.
Greek Tabbouleh
Prep: 8 minutes; Cook: 35 minutes.
Ingredients
• 3 cups boiling water
• 2 cups uncooked bulgur
• 1 1/2 cups diced plum tomato
• 1 cup chopped fresh spinach
• 1/3 cup crumbled feta cheese
• 1/4 cup sliced black olives
• 1/4 cup minced red onion
• 1/4 cup water
• 1/4 cup fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
•
Preparation
1. Combine 3 cups boiling water and bulgur in a medium bowl; let stand 30 minutes or until water is absorbed. Fluff with fork. Combine bulgur, tomato, and next 4 ingredients (through onion) in a bowl; set aside.
2. Combine 1/4 cup water and remaining ingredients, stirring well with a whisk. Pour dressing over bulgur mixture, tossing gently to coat.
Nutritional Information
Calories per serving: 245
Fat per serving: 8g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 1g
Protein per serving: 8g
Carbohydrates per serving: 40g
Fiber per serving: 10g
Cholesterol per serving: 7mg
Iron per serving: 2mg
Sodium per serving: 346mg
Calcium per serving: 77mg
4 More Hearty Whole-Grain Recipes can be found here: www.health.com/health/gallery/0,,203
06833,00.html More resources to use as we become "AWAKE! ALIVE! AWARE! and Appreciative of ALL that IS".
Namaste
Friday, June 07, 2013
Pizza Pie!
www.health.com/health/gallery/0,,206
81632_5,00.html
Credit: Corbis
Mossavar-Rahmani, member of the panel, likes the Mediterranean diet because it’s relatively easy to adopt and follow.
One way to change it up is be adding vegetables or fruit to pizza, so we can increase the nutrient and fiber content. (Remember - tomato sauce is considered a vegetable serving, too!)
Roasted Asparagus and Fontina Pizza
• Prep Time: 5 minutes
• Cook Time: 17 minutes
• Total Time: 22 minutes
• Yield: Makes: 4 servings (serving size: 2 slices)
Ingredients
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 12 ounces asparagus
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• All-purpose flour and cornmeal
• 1 pound whole-wheat pizza dough, room temperature
• 1/2 cup grated Fontina cheese
Good to Know
For the dough, go with 100 percent whole-wheat dough in bags in the refrigerated section of the market. Round out the meal with a refreshing salad.
Preparation
1. Place an oven rack on lowest position and preheat to 500°F.
2. Combine oil and garlic. Trim asparagus; toss with salt, pepper and half of garlic mixture on a rimmed baking sheet. Roast for 5 minutes.
3. On a lightly floured surface, roll dough into a 16- by 10-inch rectangle. Generously sprinkle a second baking sheet with cornmeal. Place dough on sheet. Add cheese and asparagus, leaving a 1/2-inch border.
4. Bake until cheese has melted and crust is crisp, about 12 minutes. Top with remaining garlic oil. Cut into 8 slices. Serve.
Nutritional Information
Calories per serving: 336
Fat per serving: 11.5g
Saturated fat per serving: 2.9g
Monounsaturated fat per serving: 3.6g
Polyunsaturated fat per serving: 0.6g
Protein per serving: 13g
Carbohydrates per serving: 52g
Fiber per serving: 10g
Cholesterol per serving: 14mg
Iron per serving: 5mg
Sodium per serving: 671mg
Calcium per serving: 131mg
Another yummy way to become "AWAKE! ALIVE! AWARE! and Appreciative of ALL that IS".
Namaste
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