Healthy Heart, Happy Valentine

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It appears that February may touch your heart in more ways than one, bringing both Valentine’s Day and American Heart Month. In light of this national observance, President Obama expressed his concerns about heart disease, referring to it as a “staggering health problem and a leading cause of death for American women and men, affecting 1 in 3 adults in the United States.”

American Heart Month reminds us that it’s never too early to take action to reduce our risk. Fortunately, in most cases, cardiovascular disease is highly preventable. Daily lifestyle habits like consuming a nutritious, produce-rich diet, maintaining a healthy weight, avoiding tobacco, minimizing excess salt, and incorporating daily exercise are crucial steps. Read the rest of this entry »

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New Year, New You

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If wellness is important to you, you may be concerned about falling away from your healthy routine during the holidays. Well, it happens to the best of us. The important thing is deciding how you want to recalibrate moving forward. With the New Year comes an opportunity to freshly embrace the daily habits that empower you–mind, body and spirit.

Set Your Priorities
If your goal this year is vibrant health and fitness, make it an active priority. When you put your own wellness first, it’s actually the most unselfish thing you can do, because it means you have more to give others. Consider simplifying your affairs to create more time for the things that really matter to you. For example, if you treasure nourishing meals shared with family and friends, plan these weekly. What about that daily walk, hike or yoga class? Make a daily fitness appointment with yourself–and keep it. Read the rest of this entry »

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Tofu Chili

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Here is a delicious and easy recipe for some Tofu Chili! Courtesy of Nasoya®.

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

  • 1 pkg Nasoya® Extra Firm tofu, patted dry
  • 2 Tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp salt
  • 1 tsp sugar
  • 1 Tbsp canola oil
  • 2 cloves garlic, minced
  • 1 onion
  • 1 carrot, chopped
  • 1 red bell pepper
  • 1 28 oz can crushed tomatoes
  • 1 15 oz can black beans, rinsed and drained

Directions:

  1. In a medium bowl, blend chili powder, cumin, paprika, oregano, salt, and sugar, and set aside.
  2. Crumble tofu into bowl of spices and stir until coated with the spices. Set aside.
  3. Heat oil in a large pot over medium high heat. Add garlic, onion, and carrot and sauté, while stirring, for 5 minutes.  Add red pepper and sauté for 5 minutes.
  4. Add the tofu and cook, while stirring, for 5 minutes.
  5. Add tomatoes & black beans. Bring to a boil, then reduce heat and simmer for 10 minutes.
  6. Season to taste. Enjoy!

Tip: For a meatier tofu texture, press the tofu for 20 minutes.

Servings:

Makes 8 Servings

Nutritionals:

Calories 190, Calories from Fat 5, Total Fat 5 g, Saturated Fat 0.5 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 450 mg. Total Carbohydrate 26 g, Dietary Fiber 8 g, Sugars 2 g, Protein 12 g

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Miso Soup

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Recipe submitted courtesy of Nasoya®.

Ingredients:

    • 1 pkg Nasoya® Silken tofu, cut into 1” cubes
    • 4 cups water
    • 1Tbsp shredded nori (seaweed)
    • 3 scallions, chopped
    • ½ tsp sesame oil
    • 1/3 cup miso
    • dash of reduced-sodium soy sauce

      Directions:

        1. Bring water to a slow simmer and add the nori. Simmer for 6 minutes. Reduce heat to low and add the miso, sesame oil, soy sauce, scallions, and tofu. Stir until all the miso is dissolved. Enjoy!

          Servings:

          Serves 6

          Nutritionals:

          Calories 70, Calories from Fat 25, Total Fat 3 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 g, Sodium 550 mg, Total Carbohydrate 5 g, Dietary Fiber 1 g, Sugars 1 g, Protein 5 g

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          Wild Blend® Rice with Butternut Squash and Apples

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          Recipe submitted courtesy of Lundberg Family Farms.

          Ingredients:

            • 1-1/2 cups Lundberg Wild Blend®
            • 3-1/2 cups water
            • 1/2 cup fresh parsley, chopped
            • 2 Tbsp. olive oil
            • 1 medium onion, chopped
            • 3 cups 1/2 inch cubed butternut squash (from 1-1/2 pound squash)
            • 2 Granny Smith apples, unpeeled, cored, cut into 1/2 inch cubes
            • 1 Tbsp. dried thyme
            • 1 cup chicken broth or water
            • 1/2 cup walnut pieces

              Directions:

                1. Preheat oven to 425°F
                2. 9 X 13 inch well buttered baking dish
                3. Combine water and Lundberg Wehani® Rice in a large saucepan with lid. Bring water to boiling, reduce heat to simmer and cover. Cook 50 minutes, remove from heat with lid on and steam 10 minutes. Stir in parsley and set aside.
                4. Heat oil in a large skillet and sauté onion over medium-high heat until translucent.  Add butternut squash, apples, and thyme and sauté 5 minutes.
                5. Stir in broth. Combine rice and onion/butternut squash/apple mixture and pour into a buttered 9X13 inch baking dish. Sprinkle walnuts over the top.
                6. Bake 425°F for 20-25 minutes until heated through and squash is tender.

                  Servings:

                  Serves 10-12
                  Yield : 10 cups
                  1 cup= 141 grams

                  Nutritionals:

                  Contains Tree Nuts. Serving size 1 cup, Calories 120, Calories from Fat 40, Total Fat 4.5g (Sat. Fat .05g, Trans Fat 0g), Cholesterol 0mg, Sodium 60mg, Total Carbohydrates 20g, Fiber 2g, Sugars 3g, Protein 3g.

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                  Vegetarian Sushi

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                  Vegetarian SushiRecipe submitted courtesy of Lundberg Family Farms.

                  Ingredients:

                    • 1 cups Lundberg Family Farms Sushi Rice
                    • 1-1/2 cups water
                    • 2 Tbsp. seasoned rice vinegar
                    • 3 (8 X 7 inch) sheets roasted nori
                    • 1 hot house cucumber, peeled, seeded and cut into 1/16-inch-thick matchsticks
                    • 1 carrot, peeled and cut into 1/16-inch-thick matchsticks
                    • 1 avocado, peeled and pitted, sliced in 1/4 inch-thick pieces
                    • Optional additions: green onions, sprouts, stir-fried extra-firm tofu, steamed asparagus tips, julienned raw summer squash

                      Directions:

                        1. In a large fine sieve rinse the rice under running cold water until the water runs clear with no milky residue and drain it well. In a large saucepan combine the rice with 1 1/2 cups water and soak for 30 minutes.
                        2. Bring the water to a boil, reduce heat to very low and simmer, covered tightly, for 20 minutes, or until the water is absorbed and the rice is tender. Remove the pan from the heat, let the rice stand covered for 10 minutes; transfer it to a wide, shallow glass bowl, spreading it in an even layer.
                        3. Sprinkle the rice with vinegar to moisten it lightly, tossing it carefully, and cover it with a dampened cloth. (Do not chill the rice.) The rice may be made 3 hours in advance and kept, covered with the dampened cloth, at room temperature.
                        4. Place bamboo sushi mat on a work surface with slats running crosswise. Arrange 1 sheet nori, shiny side down, on mat, lining up a long edge of sheet with edge of mat nearest you. Using damp fingers gently press about 3/4 cup rice onto nori in 1 layer, leaving a 1/2-inch borders on long sides.
                        5. Arrange several of the cucumber, carrot, and avocado in even strips horizontally across the rice, starting 1 inch from side nearest you.
                        6. Beginning with edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging edge of mat farthest from you to tighten. (Nori border will still be flat on mat.) Lightly moisten top nori border with water.
                        7. Open mat and roll log forward to seal with nori border. Make remaining logs in same manner. Transfer roll, seam side down, to a cutting board; let “rest” for a few minutes then cut each log crosswise into 6 pieces with a wet thin-bladed or serrated knife.
                        8. Serve with wasabi paste, soy sauce, and pickled ginger.

                          Servings:

                          1 roll= 186.8 grams   1 piece (1/6th of a roll) =31.1 grams
                          Yield : approximately 18 pieces
                          Serves 3

                          Nutritionals:

                          Serving size 4 pieces, Calories 130, Calories from Fat 35, Total Fat 3.5g (Sat. Fat 0.5g, Trans Fat 0g), Cholesterol 0mg, Sodium 85mg, Total Carbohydrates 22g, Fiber 3g, Sugars 2g, Protein 3g.

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                          Mexican Rice with Beans & Cheese Bake

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                          Recipe submitted courtesy of Lundberg Family Farms.

                          Ingredients:

                          • 1 Tbsp. olive oil
                          • 1 onion, finely chopped
                          • 3 cloves garlic, minced
                          • 1-1/2 cup Lundberg Family Farms Long Grain Brown Rice
                          • 1 (14.5oz) can tomatoes with jalapeños, undrained
                          • 2 (15 oz) cans pinto beans, drained
                          • 2 (7 oz) cans chopped green chilies, undrained
                          • 2-1/2 cups water
                          • 1/8-1/4 Tsp. dried red pepper flakes (optional)
                          • 2 cups shredded Monterey Jack or Pepper Jack cheese, divided

                          Directions:

                          1. Preheat oven to 350°F.
                          2. 9″ X 13” well buttered baking dish.
                          3. Heat olive oil in a large skillet over medium heat and add onions and garlic; cook for 4-5 minutes until onions are translucent. Transfer into a large bowl.
                          4. Stir in Lundberg Long Grain Brown Rice, tomatoes, beans, and green chilies. Heat water to boiling and stir into rice/bean mixture; pour into baking dish.
                          5. Stir in one cup grated cheese. Cover with aluminum foil. Bake for 65-70 minutes or until rice is tender. (If rice is tender but excess water remains, remove foil and cook 5 more minutes.)
                          6. Just before serving sprinkle with reserved grated cheese. Return to oven until cheese is melted.
                          7. Serve with warm tortillas, sour cream, sliced green onions, cilantro, and salsa.

                          Servings:

                          9-10  generous servings
                          Yield: 9.5 cups
                          1 cup= 232.2 grams

                          Nutritionals:

                          Serving size 1 cup, Calories 230, Calories from Fat 70, Total Fat 8g (Sat. Fat 4g, Trans Fat 0g), Cholesterol 15mg, Sodium 530mg, Total Carbohydrates 32g, Fiber 6g, Sugars 3g, Protein 10g.

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                          Lemony Risotto with Asparagus

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                          Recipe submitted courtesy of Lundberg Family Farms.

                          Ingredients:

                          • 3 cups reduced-sodium chicken broth
                          • 2 cups water
                          • 2-3/4 cups (about 3/4 pound) asparagus, trimmed and cut into 1-inch pieces
                          • 1 onion, finely chopped
                          • 1 Tbsp. butter
                          • 1 cup Lundberg Family Farms Arborio rice
                          • 1/4 cup dry white wine
                          • 1 Tbsp. grated lemon zest
                          • 1/4 cup grated parmesan cheese

                          Directions:

                          1. Bring broth and water to a simmer in a medium saucepan. Add asparagus and simmer until just tender, about 3-4 minutes. Transfer asparagus with a slotted spoon to an ice bath to stop cooking; drain. Keep broth on low.
                          2. Sauté onion in butter until softened, add rice and stir 1 minute. Add in wine and stir until absorbed.
                          3. Stir in broth mixture 1 cup at a time and briskly simmer, stirring constantly until absorbed. Continue adding broth mixture one cup at a time, stirring until absorbed, before adding more broth.
                          4. Risotto is done when it has the consistency of pudding. (There maybe leftover broth.) Take off heat.
                          5. Stir in asparagus, lemon zest, and parmesan. Pepper to taste.

                          Servings:

                          Serves 4-5
                          Yield: 5 cups
                          1 cup= 222.3 grams

                          Nutritionals:

                          Serving size 1 cup, Calories 130, Calories from Fat 25, Total Fat 2.5g (Sat. Fat 1g, Trans Fat 0g), Cholesterol 0mg, Sodium 340mg, Total Carbohydrates 19g, Fiber 1g, Sugars 2g, Protein 6

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                          Brown Basmati Pilaf with Almonds and Raisins

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                          Recipe submitted courtesy of Lundberg Family Farms.

                          Ingredients:

                            • 1 cup Lundberg Family Farms Brown Basmati
                            • 2 cups water
                            • 1 Tbsp. butter
                            • Juice of one lemon
                            • 1 tsp. lemon zest
                            • 1/2 tsp. ground cumin
                            • 1/4 cup golden raisins
                            • 1/4 cup green onion slices
                            • Garnish with 2 Tbsp. slivered almonds

                              Directions:

                                1. Bring water to a boil in a medium saucepan with lid, and add Lundberg Brown Basmati, butter, lemon juice & zest, cumin, and raisins.
                                2. Cover and reduce heat to simmer; cook 50 minutes. Remove from heat and let steam 10 minutes with lid on.
                                3. Fluff with fork, stir in green onions and serve garnished with slivered almonds.

                                  Servings:

                                  Yield: 3.3 cups
                                  Serves 6 as a side dish (approximately ½ cup)
                                  1 cup= 185.3 grams

                                  Nutritionals:

                                  CONTAINS TREE NUTS. Serving size ½ cup, Calories 110, Calories from fat 25, Total Fat 3g (Sat. Fat 1g, Trans Fat 0g), Cholesterol 5mg, Sodium 15mg, Total Carbohydrates 21g, Fiber 2g, Sugars 4g, Protein 2g.

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                                  5 Quick Tips for Going Raw

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                                  Considering going raw? Here are some quick tips and tricks if you’re looking into the raw food lifestyle:

                                  1. Start with one raw meal a day. A salad of raw ingredients or raw breakfast smoothie are great examples of how you can start eating one raw meal a day as the first step on your journey to the raw diet. Here’s a great recipe video we recently found for Raw Baba Ganoush, by the Health Renegade Food Show. Be sure to visit their great blog and their Youtube channel for more great recipes and advice on living a healthy lifestyle!

                                  Read the rest of this entry »

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