You will need to replace your animal proteins with plant based proteins which is always a combination of cereals and leguminous plants. Caution is necessary here to insure the proper combinations you need to have the necessary proteins. This is achieved with combinations such as rice, quinoa, with germinated lentil, mung beans and sunflower seeds. Be innovative add Goji berries, blueberries, Acai fruit, seeds such as Pumpkin, Sunflower, and Hemp which are also filled proteins you need. Your savings account will have an extra 0.00 for this exercise alone based on my own experience.

In deliberately choosing to reconsider your eating habits you win every where. The benefit to this new lifestyle is the reduction of your garbage by almost 2/3 each week just by eliminating the packaging from processed foods. Much of any waste from raw foods can be composted, so you nourish your gardens, flowers and trees reducing the garbage sent to landfills. In so doing you are living green contributing at reducing pollution in the garbage dumps, seepage of toxic chemicals in the earth which filter back to your waterways, greenhouse gases from the burnt packaging, cutting down on food packaging at a national level.

Another way to save money going green is if you are receiving the local newspaper delivered to the door change your subscription to digital. By viewing your newspaper on line you can save an extra 0.00 per year. Again you save money and you save on the paper garbage ad the cutting down of trees for making paper. This is based on what it costs here in a major city.

What else is on your plate? Water conservation, however, is also about diet. You can take fewer or shorter showers, but if there’s meat and dairy in your meals, it’s really counteracting those savings. Consider that one pound of beef can consume up to 5,000 gallons of water to produce. To produce butter it takes about 2,044 gallons per pound, while tofu requires 244 gallons. So, while effective water conservation relies on water efficient equipment and simple habits like showering less which turns out is not only eco-friendly but apparently in style, it also relies on smart dietary choices too. You will save at least 10% on your hot water bill by cutting back showers to 5 minutes per person.

Additionally they are many other ways you can save money, which include the following practices:

•Replace regular light bulbs with compact fluorescents light bulbs with immediate mail in rebates from .00 to .00!
•Turn off all lights in rooms when not in use.
•Install light fixtures with motion sensors in areas that are not used frequently.
•If you’re not using electronic thermostats for adjusting the temperature in your home, you need to convert. Temperature settings can be programmed for the specific times you are home; end result lowers your heating bill by 10%.
•When painting your home use recycled paint, this alone can save you .00 to .00 per gallon of paint! The major big box stores are recycling and selling this paint, Home Depot, Lowes, Rona, Reno Depot.
•You can buy the special VOC paints which remove all the potential hazardous chemicals that are in regular paint.
•All paint manufacturers are now selling this quality now.

Be very aware of the chemicals in your cleaning products: ape’s (alkylphenol ethoxylates), phosphates, petroleum, active ingredients chlorine and ammonia. The vast majority of cleansing products sold in stores today may degrease and disinfect in pine, lavender and cotton scents, but these toxic concoctions are all-too-often polluting our homes, our bodies and our planet in the process.

We worry about the pollution outside, but studies have shown the levels of pollutants inside our homes can actually be 100 times greater! Beyond the allergies and illnesses associated with regular chemical exposure, consider what happens to these cleaners that get washed down the drain, be it laundry detergent, or drain cleaners. They of course get washed away to the nearest municipal treatment plant, and then make their way into our water supplies.

Now that you have arrived at this stage of the checklist keep looking for different ways and areas in your home environment which could be improved by making a greener choice. New ideas and products are created almost daily as “Green” is the buzz word and focus today. By visiting a green store or the Zen Consumer you will be in touch and able to make better choices with tried and proven products.

Look for the following in your cleaning products, Chlorine Free, Ammonia Free, Phosphate Free, Fragrance Free, Plant Based and Biodegradable in 3 to 5 days. Manufacturers are not required to include ingredient lists on their products, the vast majority does not. Fortunately, there are a number of eco-conscious companies whose product ingredients you can trust and should find in nearby stores. So take action now and begin reading your labels checking for the above listed chemicals. For more information visit TheZenConsumer.Com we will keep your current with today’s most practical popular choices pointing out where to find these products as well. In regards to new lifestyle choices for your regular diet check us out for our popular references and recipes.

So there you have it a very practical way to save at least 00.00 per year supporting a more proactive and conscious lifestyle reach decreases garbage pollution as well as the air pollution that is involved. And now I would like to invite you to send any comments, suggestions or problems you are having to living greener and saving money. Instantly download my new easy-to-read .00 guide to discovering the insider secrets about how to live a life that’s eco-friendly 15 simple tips for a healthier life. Get all the details here: http://www.thezenconsumer.com

Eating for good health can lessen your risk of these diseases, and improve your health if you already suffer from any of them. You already know the buzz words like antioxidants, bioflavanoids, omega 3 and 6 fatty acids, phyoestrols, probiotics, and prebiotics.  You also know you should increase the amount of vegetables and fruits you eat, use lean sources of protein, control your consumption of sweets, and avoid fried foods and unhealthy fats. Do you follow all these guidelines but still the disease keeps progressing?

When you look a little deeper you see not all food is created equal from a nutritional standpoint. Below are a few new guidelines to follow when eating for good health.

Carbohydrates

Half or more of your diet is carbohydrates. Different types of carbohydrates vary in the amount of time it takes for them to turn to sugars in your body. Always choose the most complex carbohydrates for optimal health.

Fruits, vegetables and grains are all carbohydrates.  Fruits are sugar, so limit consumption to 2 – 3 servings per day. Choose whole fruits instead of juices or fruit snacks. This increases your fiber and decreases your sugar consumption. Eat fresh fruit rather than canned or processed products.

Vegetables – Do you eat the same vegetables week after week? Does the thought of another boring salad make you run for the nearest steak house? Go for variety in all your food choices. Variety helps keep your diet interesting and gives your body a broader range of nutrients. Each week make a point of choosing one or two vegetables that you have never tried before. Look up recipes and experiment. You might surprise yourself and find something new you really enjoy.

Choose from the many different categories of vegetables – leafy greens, dry beans and peas, orange, starchy and others.  When choosing vegetables, keep in mind that corn is not a vegetable – it is technically a grain which quickly turns to sugar when consumed. It is best to limit consumption of corn and any by product of corn. Over half the U.S. corn crop is genetically modified, so that is one more reason to avoid corn products.

Buy organic, locally grown and in season (when possible) produce as much as possible. The long term build up of pesticides and fertilizers is not only harmful to your health, conventionally grown produce is lacking in nutrients and minerals due to a lack of minerals in the soil.

Grains – Choose whole grains, and eliminate refined white flour. Instead of pasta, use spaghetti squash. Instead of white rice, try quinoa, bulgur, couscous, or oatmeal. Avoid all processed cereals and processed or refined grains.

Fat

Fat has a bad reputation as unhealthy. The truth is your body requires fat to function properly, and fat should make up about 25 – 35% of your diet. Fat is used to lubricate your joints, cushion the organs and provide energy, and some vitamins are fat-soluble, meaning they can only be absorbed by your body through fat. Choose healthy fats such as olive oil, avocados, nuts, and fish. Do not use canola oil. Canola oil is made from rapeseed, which is not a food product.

Protein

Protein is an essential component of a healthy diet. Your diet should consist of 15 – 20% protein. You already know to choose lean sources of protein, remove skin and visible fat, and avoid fried foods.  Choose grass fed, or free range meats, free of antibiotics and growth hormones. Other good sources of protein are nuts, seeds and dried beans. Do not substitute soy products as a source of protein. Non fermented soy is not healthy. It contains phytic acid, which leaches vitamins, minerals and nutrient from your body. Also, over 90% of the soy in America is genetically modified, so even fermented soy products are not health promoting.

Dairy – Dietary guidelines suggest daily consumption of 2 – 3 cups of low fat dairy products. Look for raw dairy at your local health food store, or from a local farm. Raw milk has many benefits including preventing infections and improving the immune system. Pasteurization destroys the anti-microbial and immune enhancing properties of milk and dairy products. To ensure the safety of raw dairy products, be sure to buy from a reputable source.

Intentionally missing from the list of foods to eat above are simple sugars, any drink that contains sugar or artificial sweeteners, refined grains, fast food and junk food. These are not healthy food choices. They are at best empty calories, and many contribute to ill health and disease.

Watch for hidden sources of sodium intake in processed foods such as canned soup and juices, luncheon meats, condiments, frozen dinners, cheese, tomato sauce, and snack foods. Total sodium, whether from table salt or from foods  should be less than 2400 grams a day. Use celtic sea salt instead of refined table salt for added minerals.

Eating for good health is not only a matter of the foods you choose. Processing and cooking methods contribute significantly to whether a meal promotes health. Choose fresh, whole unprocessed foods and eat as close to natural as possible. This means avoiding or controlling the use of sauces, butter, and excess oil or fats, and salad dressings.

Start improving your health today by making a few changes to your diet and eating for good health.

Diet centers, even the best ones, are a multi million dollar industry, and their main goal is to make money.  The best diet plans, nutritionally speaking, only have a 5% success rate over time.  Would you bet the ranch on anything else with those kinds of odds?  I wouldn’t.

Rethinking your Eating
The reason that you won’t find livable eating plans at diet centers is because they ignore too many of the basic rules required in teaching your body to metabolize food well.  They load up your plate with fake foods, artificial sweeteners and chemical loaded ingredients.  Take a look at any of the popular diet meals at the grocer’s freezer – you probably can’t even pronounce half of the ingredients.

To reeducate your body, you will need to educate yourself.  That means taking a serious look at what you eat and how you put your meals together.

Dump the Junk Food
You are never going to retrain your body while you are still eating foods that slow your metabolism down.  Any and all refined sugars and sugar substitutes need to disappear.  We all thought that sugar substitutes would be helpful until we learned that research shows that people who regularly use them actually eat more in response to their mistaken ideas about sweeteners.  Stick to stevia and raw honey if you need a sweet boost in your tea.

Get rid of all wheat products, even whole wheat ones.  While whole wheat is better for you than white flour, it still causes an insulin reaction when the sugars in the product hit your bloodstream.  Dump soy products too, they are so chemically laden that eating doesn’t do you any good.

What else should go?  Dairy products made from commercially raised cows.  Remember the big fuss just a few years ago when we found out that dairy farmers were routinely injecting their animals with hormones to increase milk production?  That makes them more prone to illness and then they are given huge doses of antibiotics as well.  Do you really want to put that into your body?  Raw milk products are fine, in moderation.  They maintain the natural digestive enzymes found in milk, and as long as such products are used sparingly they are just fine.

You Can Eat the Good Stuff
I know you are worried about your calcium intake now.  Calcium is more available when obtained from dark, leafy veggies like broccoli, kale, collard greens and the like, or when you eat wild caught fish like sardines.

Start eating some protein in each meal.  Use organic whole eggs, grass fed meats, organic poultry and wild caught fish.  Include raw nuts in your daily routine.  Look for whole grains such as quinoa, spelt and teff as well as brown rice, all organic of course, to serve beside your protein.

Creating your own healthy eating plan isn’t that hard, and as you make the change you will feel better too.  Don’t rely on those whose primary goal is to take your money now, and for the rest of your life, teach you to eat junk.

San Francisco, CA (PRWEB) June 9, 2008

- San Jose is filled with many busy professionals who never get a chance to leave their desks for lunch, and if they do, it’s usually for fast food or something unhealthy on the run. DINING IN’s Founder and Executive Chef Traci Higgins (www.dininginsf.com) is proud to announce San Jose businesses and residents will now be benefiting from the healthy and organic food delivery service that San Francisco area folks have had from DINING IN, delivered directly to their offices and homes. Chef Higgins, named one of the Top 5 Personal Chefs by San Francisco Magazine, has her own 6,100 sq. ft eco-friendly kitchen at DINING IN and is celebrating her five-year business milestone, tripling her business in just three years, and the San Jose delivery expansion is a mile-marker in her continued mission to get the Bay area healthy. Currently, DINING IN’s delivery area includes Marin (from Golden Gate Bridge to Sir Francis Drake Blvd), all of San Francisco, the East Bay from Piedmont to Berkeley including Oakland and The Peninsula as far south as Menlo Park and Palo Alto.

“San Jose is a natural progression in an expansion for Dining In. There are many working professionals who would benefit from our services and the healthy food that we offer. We have had a lot of requests to service this area over the last year. Because of the new kitchen build out and the we have, we are able to provide fresh, organic and wholesome meals to another Bay Area city. There are no other unique services like DINING IN that delivers the high quality meals that we offer. Busy people can keep their physiques lean by eating fresh food that is healthy and prepared for them. Working moms will be able to put meals on the table for their families that they know are nutritious and fresh. Working male execs who don’t cook or work long hours now can have something healthier than fast food. DINING IN will be reaching out to nutritionists, personal trainers and other health professionals to meet their client’s specific dietary needs. We can cater to very specific needs including low sodium, low cholesterol meals, low-calorie and low-fat options. Every client receives personal attention,” explains Chef Higgins.

Incorporating today’s super power foods, including fresh leafy greens like kale, chard, spinach and beet greens and grains like quinoa, barley, polenta, brown rice and oats, which provide antioxidant support and fiber Chef Higgins utilizes her gourmet culinary creativity to turn these super foods into a luxurious, healthy, delicious DINING IN experience and a lifestyle change for the better. She creates indulgent gourmet menus that taste decadent to the palate without anyone realizing they are eating healthy.

A client for three years, Ken Levinson, CPA – Konetsky & Associates, found DINING IN changed his lifestyle and sees how saving time really adds up! “I work anywhere between 40-70 hours a week, and even longer during tax season. I don’t cook, so after a long day I used to grab quick junk food on the way home. But being a client of DINING IN has helped me make better eating choices, and now I have more time to go to the gym to workout,” he states.

WHY is DINING IN successful? Chef Higgins knows helping busy people break the fast food cycle is vital to good health and wealth in terms of productivity and better quality of life. The U.S. Census Bureau states in 2007 the average American purchased fast food 16 days of the month. “It is hard to break the fast food cycle because we live in an instant society. There is a mentality that everything has to get done today and that nothing can wait. Because of this, eating is a last priority and the quicker the better. For some reason it seems more important to take care of everything else first, leaving food, energy, nutrition and your well being last on the list. There is a certain level of awareness that busy professionals need to have, and that is they will get more out of their bodies via energy, focus and better sleep when they take care of them,” explains Higgins.

Michelle Weaver and her husband are like a lot of Bay area residents — both work full-time and have a family. Their lives three years ago, before DINING IN, consisted of a lot of pizza, Chinese food and burritos. “After my son was born we were desperately in need of a service. With a baby and both of us working there was no time to cook. We were eating take out or whatever we had on hand and it was really unhealthy. DINING IN is a lifesaver. It really has helped my family in balancing work and life — more time with each other and less time in the kitchen. We love the meals and really value eating healthy organic food. I also love the addition of children’s meals,” states Weaver.

“It is important as a family to eat together as often as possible, have well balanced meals to meet the everyday demands on our minds and bodies, and to set a healthy example for our kids. It can be challenging to work 10-12 hour days then come home and prepare the meal that you ‘want.’ DINING IN offers exactly what parents want — properly portioned, wholesome, fresh and organic meals. This is a better alternative than eating out on a regular basis because it is more cost effective and contains a lot less fat. The time a person will save shopping, chopping, dicing, cooking and cleaning has already given them 1 – 1 1/2 hours in their day to focus on other things. Not only this, they are actually investing in their health by ordering well balanced meals. For those that actually invest in their health by going to the gym, seeing a chiropractor, getting regular massages or even pedicures, DINING IN is an extension of creating a well rounded life. You will spend less per month eating six DINING IN meals per week than you will eating gourmet take out or at restaurants,” states Higgins.

Chef Higgins is a multi-hyphenate entrepreneurial business woman, Executive Chef, Speaker, Culinary Instructor, Health Educator & Advocate, Wife and Mother, who’s worked in the test kitchens of Cooking Light, Weight Watchers, America’s Best Recipes and on the television show “Follow That Food” with Gordon Elliott for the Food Network . Higgins has traveled the country performing cooking demonstrations and insightful lectures on health and wellness to doctors, dietitians, health professionals and nurses and has been active in many diabetes educational forums and conferences. She is credited in three cookbooks.

Saving time, money and calories is not only a positive lifestyle change, but one that is also changing in positive ways at DINING IN. More exciting new menu options will continue to be launched this Summer.    DINING IN is also offering kid-friendly menus for busy families but will be expanding its menus to include The Daily Diet to launch in July – an “all-inclusive” diet program for those serious about weight loss. The program includes breakfast, lunch, dinner and two snacks, all within a particular caloric range and fat content.

For interviews, please contact Publicist, Stacey Kumagai, Media 818-506-8675, mediamonster@yahoo.com. For more information on DINING IN’s time-saving healthy food service, go to www.dininginsf.com.

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Thanks to well-liked culture, the image of men eating healthy diets has been “sissified.”Individual’s men who gobble down prime rib, onion rings, milk, pizza, hamburgers and sugary sodas are consideration of as rugged American men.

Of course, the fact of the matter is fairly different. As nutritional studies clearly show, those men who consume the salad greens, sprouts, super foods and nutrient-dense ingredients have much higher sperm counts and mobility measurements as well as stronger libido and performance. Few men who pursue healthy diets ever turn to sex enhancing medications such as Viagra because they simply do not require drugs. They do well, regardless of their age.

These men are demanding the stereotype and expanding their alternatives to include performance enhancing, disease preventing nutritional strategies that most men do not even know exist. Among the most excellent strategies now being embraced by in the know men are:

-Fish oils (omega-3 fatty acids) for improved brain function, metabolism, immune function and cardiovascular health.

-Hemp protein and quinoa for total proteins from plants (which keep away from the chemical contamination found in most animal fats).

-Super fruit antioxidants for protection of the eyes, brain, heart, skin and cellular DNA. (These super fruits include acai, noni, mangosteen, goji, blueberries, raspberries and so on).

-Nutrient dense microalgae (similar to blue/green algae, chlorella and spirulina) for cleansing the body, defensive the liver and greatly falling the threat of digestive system cancers, including colon cancer.

-Mineralization plans (captivating trace minerals, zinc, magnesium and quality calcium supplements) to increase cardiovascular health, eliminate surplus stress, accelerate tissue repair and recovery speeds and resist infectious disease.

-Planned sunlight exposure for improved creation of vitamin D, which prevent gum disease, diabetes, obesity, osteoporosis, heart disease, depression and all kinds of cancers including prostate cancer.

General Guidelines

- Choose foods that promote good health in both the short and long-term such as: plain yogurt (for children under 2 years old use 4% milkfat also known as “whole milk yogurt”), an array of fruits and vegetables in different colors; herbs, protein, and whole grains.

- Be patient and creative. It can take up to 15 exposures to a new food before a child will accept it.

- Always check the temperature of your baby’s food before you serve them. Microwaved foods can develop “hot spots”, so be sure to stir and check.

A Closer Look at the Best Food Choices

Dairy.

Whole milk yogurt is a great source of calcium, calories and protein. Save money by skipping the sweetened individually packaged baby yogurts and choose a big tub of whole milk plain yogurt. If your baby doesn’t like the slightly sour taste try one of these methods:

- Add some baby fruit, apple butter(1), mashed banana, pureed fresh or frozen fruit or one of the new varieties of flavored apple sauces without sugar. At first, try adding just a teaspoon of fruit, she may only need it slightly sweetened and this will help her enjoy other tastes aside from sweet ones.

- Add a dash of cinnamon for its antioxidant properties.

- For younger babies, thicken yogurt a little with baby cereal. It will stay on the baby spoon easier and provides a familiar texture. Although the iron from the cereal and the calcium from the yogurt may compete in the body, it is okay as long as they are getting calcium and iron sources during other meals.

- When packing it as a snack, try using the disposable half-cup plastic containers for the perfect portion size.

(1)-Apple butter is cooked condensed apples and is very sweet. Use within 7-10 days.

Protein.

High protein foods are needed for growth and development. Protein foods such as meat, chicken, fish(2), tofu, and eggs(2) should be introduced anywhere from 8 to 12 months. Some parents are concerned when their baby does not accept high protein foods. However, parents should keep in mind that breast milk, formula and yogurt are all good sources of protein.

- Try mixing a mashed up hard-boiled egg with baby food vegetables such as peas or spinach.

- Many adult dishes such as fish with mango salsa or orange chicken salad combine meat with the sweet taste of fruit. Try the same with your child by mixing egg or chicken with baby fruit. Do not be limited by what you think a food should look or taste like.

- Making Chicken Parmesan for the family? Consider using dark meat for your baby’s portions. Once it’s cooked and cooled off in the refrigerator, chop it in a food processor or use a baby grinder until it’s finely textured. Freeze 1-2 tablespoon portions of the chopped meat with a teaspoon of extra sauce as individual portions in either plastic freezer bags, tiny plastic containers, or a tightly covered ice cube tray. Make a baby meal by reheating the meat in the microwave and mixing it with some whole milk ricotta cheese and whole grain pasta such as spelt or quinoa pasta.

- Tofu is an excellent source of protein and contains all the amino acids as meat. If your baby doesn’t like it as a finger food at meal time, mix it with a vegetable, lasagna, a smoothie or cook it in oil.

(2)-The American Academy of Pediatrics recommends that infants with a family history of egg allergy wait until 24 months to introduce eggs and until 36 months to introduce peanuts/nuts/shellfish/fish.

Grains.

Grains contain carbohydrate, a great source of energy for your ever-growing baby.

- Experiment with whole grains other than the common whole wheat, whole oats and brown rice. Try spelt, quinoa, millet or kamut pasta, bread or grain. Toddlers like to dip and mix their foods. Try having a healthy salad dressing (high in the good fats and low in sugar) as a flavorful dipping sauce for their pasta. You’ll find it fun to watch them rub their foods in it prior to eating.

- Seeds of Change¨ is a brand of quinoa that is quick and easy to make. It comes with herbal packets that you can mix in for added flavor. Quickly toast the quinoa for 1-3 minutes before boiling. Toasting until golden brown removes the somewhat bitter taste of untoasted quinoa. Use double the amount of olive oil listed on the package for babies who need extra calories. Serve it by itself, with minced cheese, rinsed olives or chopped avocado.

Fat.

Fat is essential for growth and development and a good source of calories for your child.

- When cooking, use healthy fats that provide essential nutrients such as olive or canola oil. Avocados are also a healthy choice. Your baby will like the fact that he or she can pick the slices up with his or her fingers. Cut the avocado in small slices and freeze in baby-sized portions. Thaw the night before.

- Try soft easy to chew cheese such as string cheese or mozzarella. If you baby needs to gain weight, try Havarti or Gouda. If your child won’t eat small pieces of these foods as finger foods, try mixing them with other foods your child likes. For example, melt small pieces of Gouda into pasta and serve with unsweetened salad dressing or balsamic dressing.

- Remember to think about non-traditional food combination’s. See what your child likes and then try adding this food to his/her favorite dish.

How to Cook with Whole Grains: General Cooking Tips

Give Yourself Time: Because the best whole grains to eat are fiber and nutrient dense, they take far longer to cook than do refined grains. For example, brown rice takes about 30-45 minutes to cook up, and quinoa takes about 20-25 minutes to cook. Try making all of your whole grains in advance, and then reheat during the week for all your meals. Also, if you soak the grains for a few hours beforehand, they will have a shorter cooking time. Also, your trusty slow cooker is great for cooking with whole grains.

Don’t Be Overwhelmed: Yes, there are a lot of items on the universal list of whole grains, with many being rather obscure to the average home cook. Sure, tastes and textures vary, but a grain is a grain. Simply try substituting in the best whole grains into your standard go-to recipes. Make fried rice with brown rice or wild rice instead of old white rice. Bread your chicken with whole wheat flour, or try baking with white whole wheat flour. Serve your stir-fry with some plain quinoa or bulgur. When cooking with whole grains, think substitution.

How to Cook with Whole Grains: Recipes for Cooking with Whole Grains

Still need some further guidance? Let these three recipes show you how to cook with whole grains to make a recipe that is delicious and nutritious.

Fabulous Wild Rice Casserole

Vegetables and rice can help you make the greatest wild rice casserole. In only a few steps you can be eating this great meal.

Serves: 4

Preparation Time: 5 min

Cooking Time: 1 hr 10 min

Ingredients

1/2 cup wild rice
1/2 cup long grain brown  rice
1 cup onion, chopped
1 cup celery, chopped
3 tablespoons butter (margarine)
1/4 cup soy sauce
4 ounces can mushrooms, sliced
2/3 cup water chestnuts, sliced
1/2 cup almonds, slivered

Instructions

Bring 2 1/4 cups water to a boil – add wild rice and simmer for 20 minutes, add brown rice and simmer for 40 minutes more.
Saute onions and celery in butter.
Add soy sauce, water chestnuts, mushrooms, and liquid from mushrooms.
Top with browned almonds and bake at 350 degrees F for 30 minutes.

Quinoa and Kale Pilaf

The protein-rich grain quinoa is a health super-food. Along with kale, brown rice and garbanzo beans, this is a healthy recipe that ticks all the right boxes.

Serves: 6

Preparation Time: 5 min

Cooking Time: 8 min

Ingredients

2 teaspoons vegetable oil
1/2 cup chopped onion
1/2 cup thinly sliced carrot
1/2 cup chopped red bell pepper
2 cloves garlic, minced
2 teaspoons curry powder
1 teaspoon chili paste with garlic
1/2 teaspoon peeled fresh ginger, grated
6 cups kale, torn
2 cups cooked brown rice
1 cup cooked quinoa
2 tablespoons soy sauce
15 ounces garbanzo beans, canned, drained

Instructions

Heat oil in a large nonstick skillet over medium heat.
Add onion, carrot, bell pepper, and garlic; saute 2 minutes.
Add curry, chili paste, and ginger; saute 1 minute.
Add remaining ingredients; cook 3 minutes or until thoroughly heated, stirring occasionally. Serve at room temperature.

Yield: 6 servings (serving size: 1 cup) You can substitute 1 teaspoon of crushed red pepper flakes for the chili sauce.

Whole-Wheat Buttermilk Pancakes

Whole-Wheat Buttermilk Pancakes are a great way to create naturally sweetened pancakes that are healthy. The whole-wheat flour gives the pancakes a thicker consistency and a nuttier flavor that you will love! I like eating them with very mashed ripe bananas on top. They’re sweet enough for me!

Yields: 12

Preparation Time: 15 min

Cooking Time: 15 min

Ingredients

1 cup whole wheat flour
1 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons oat bran or wheat germ
1 cup low-fat buttermilk
1/4 cup applesauce
2 teaspoons olive oil
1 egg white, lightly beaten
1 teaspoon vanilla

Instructions

Combine first 4 ingredients (flour, baking soda, salt and oat bran/wheat germ) in a medium bowl; make a well in the center of mixture.
Combine buttermilk and next 4 ingredients, stirring just until dry ingredients are moistened.
Coat a nonstick griddle or nonstick skillet with cooking spray, and preheat to 350 degrees F.
For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 4″ circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes and cook other side.

Although a this diet can be helpful especially for those with medical or allergy reasons, it does reduce the amount of certain nutrients coming into the body that are essential for life. It is important for those on gluten-free diets to bring these nutrients into the body by some other food source. Fruits and vegetables can provide these nutrients, but there are a variety of grains or pseudo grains available that can also supplement these nutrients when trying to lose weight. The nutrients lost are often Iron, Calcium, fiber, Folic Acid, Niacin, Riboflavin, and Thiamine.

Amaranth, Quinoa, Teff, and Millet are all high in protein. Amaranth is also high in amino acids. Millet is also high in B vitamins, calcium, magnesium, potassium, iron, and zinc. Quinoa also has balanced amino acids. Rice has fiber as well as a variety of vitamins. Teff also contains calcium, starch, and dietary fiber. Corn is another grain that is great for use in baking and cooking for those on a gluten-free diet.

It takes a lot of work to follow such a diet, not to mention hard work to cook for someone who is. Luckily, for those with these issues, there is so much literature and even cookbooks on this topic. Find a good cookbook, and look for the above ingredients in a natural foods store. Often large grocery stores even carry a variety of whole, or fresh grains. The key to being on a gluten-free diet is that it is what your body needs. If this is the case, than giving up those other grains will be well worth it. In no time, you will adjust to the new flavors of a gluten-free diet. As you learn how to use these grains in your diet, you will be able to help others with the same issues and give more insight into the uses of these gluten-free grains. Just remember, a gluten-free diet is not a fad diet. It must be discussed with your doctor before starting the adventure.

A relative to spinach and beets, quinoa grain is actually not a grain at all. Instead, it is a seed. Men and women tend to refer to it as a grain because that is how it is treated when it is cooked. It is considered to be much more nutritious than most grains, largely because of it’s€™s impressive amino acid profile. Unlike the vast majority of all plant foods, quinoa grain contains all 9 of the essential amino acids that we must get from food. This makes it a complete source of protein. People who are trying to watch their diets also enjoy quinoa, thanks to the fact that it has low-glycemic carbohydrates which we now know are much healthier than white carbohydrates. Additionally, it is full of minerals, vitamins and fiber. In, fact it has been said that if you had to survive on a single food, quinoa grain would be an excellent choice. Even NASA has taken the time to research quinoa to examine its potential as a crop to be grown in long term space missions.

Another really great thing with regards to quinoa grain is that it can be enjoyed in many different ways. Because of this, you can enjoy it at any time of the day. Very few foods are so versatile that they work as well as a warm breakfast cereal as they do added into stir fry recipes. In addition to in stir fry and as a cereal, other popular ways to enjoy quinoa grain include in soups, salads and casseroles. You can use it as a binding ingredient in meatballs and meat loaf and even toast it to put over yogurt. If you have not yet tried it, exactly why not give quinoa grain a try?

In truth, there is not anyone who could not benefit from adding quinoa grain to their diets. Not only is it nutrient dense, it is also wheat gluten free and gluten free. It has more iron that the most other grain type foods as well as magnesium, potassium, riboflavin, niacin and thiamine. This means that quinoa is just perfect for anyone who is health conscious, those with food allergies, vegetarians and vegans. Athletes and those looking to lose weight should definitely consider giving it a try. Not only is it an excellent necessary protein source nevertheless it also has low-glycemic carbohydrates. This can help stabilize your blood sugar levels level and help to keep you fuller longer. You can enjoy quinoa grain without guilt because it is cholesterol free and does not have any unhealthy trans fats.

Quinoa is versatile and can be savored in numerous ways. Pair it up with black bean recipes and you will get all the fiber you need in a day in a single meal. Quinoa salad is great and it also works well with stir fries, soups and casseroles. If you are looking for a healthy way to start your day, look no further than quinoa. There are a lot of really excellent quinoa grain breakfast recipes.

How you decide to cook your quinoa grain will depend largely on what you are planning on serving. Quinoa may be cooked through the assimilation method, by steaming or boiling. It is simple and fast to cook and tastes wonderful.