Watermelon Whole Fruit Popsicles

Good eating doesn't get any healthier or more gloriously gorgeous than this............
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3 cups watermelon puree (about 1/4 to 1/2 a watermelon)
1/2 cup fresh blueberries
1/2 cup chopped fresh strawberries
1 kiwi, peeled and sliced
1 peach or nectarine, diced small
handful fresh cherries, pitted and chopped

Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside.

Set out about 1 dozen popsicle molds (amount needed will vary depending on size of molds). Fill each one with the chopped fresh fruit. Then pour in the watermelon puree until each mold is full to the top. Place a popsicle stick into each one. Place into your freezer and freeze for about 6 to 8 hours.

When ready to serve, run the popsicle molds under warm water for a few seconds and then pull each one out.

Source: Raw Food Revolution

Waste Not. Want Not. Home Made Bread Crumbs

After reading an article about how much food Americans waste; I was appalled, ashamed and convicted.  There are so many starving people in the world yet we throw away more food than any other nation in the world.  That's a little sickening.  I am guilty of waste.  I am also the type who can stand in front of an over-flowing fridge or pantry and whine about having nothing to eat.  That's the real tragedy. I have no idea what it's like to be really hungry.  I sincerely hope I never do.

Here's the article I read, in case you're interested in seeing just how much food we are actually wasting.  Americans Toss Out Food.

I posted the article publicly.  Many people responded. Some folks are so creative and find clever ways to use left overs. They don't let anything go to waste. I applaud you. I really do.  Others admitted that they throw so much food away, despite their good intentions.  I am always full of good intentions myself,  but I often buy too much and if I don't cook it immediately or toss into the freezer; I have no choice but to toss it.

What I decided to do is address this whole issue with a series of tips for shopping and ideas on how to put our left-over scraps of food to good use so we don't waste as much.  One of the biggest complaints I heard was about bread. Unless you're buying those heavily processed, preservative laden, cellophane wrapped loaves (and I sincerely hope you're not), bread becomes stale and inedible so quickly. Here's a tip: the longer your bread remains fresh; the more crap that has been added to it.  Do you really want to be ingesting all those chemicals and preservatives? A real loaf of good, healthy bread will become as hard as rock in about a day or two. Most people shy away from that sort of bread because they end up throwing most it away. You don't have to do that.  There is never an excuse to toss it.  The possibilities of putting that stale bread to good use are endless.

Here's the easiest thing to do with your day old bread: transform it into seasoned breadcrumbs. This is frugality at its best.  These breadcrumbs are also better for you and so much tastier than anything you can  buy in those canisters at the grocery store. Read the labels. They contain preservatives. How else do you think they can remain in your pantry for months?

Here's how to make your own homemade breadcrumbs:

Ingredients:


1 lb. day old bread
2 tablespoons dried oregano or thyme
2 tablespoons dried basil or parsley
1 teaspoon garlic powder

Preparation:


Preheat your oven to 300° F (150° C).

Cut the day old bread into cubes, and process the cubes in a food processor to make coarse crumbs.

Spread the crumbs on a baking sheet – use two baking sheets if necessary – and dry the coarse crumbs in the oven for about 10 to 15 minutes, stirring halfway through the baking time. Allow the crumbs to cool completely.

Return the dried crumbs to the food processor, add the seasonings, and pulse until the crumbs are finely processed and well-mixed with the seasoning.

Be certain the seasoned bread crumbs are dry and cool before storing in an airtight container.

This is so easy!!

Real Lemonade

I can't understand why anyone would  buy a carton or bottle of lemonade from the grocery store. Most of the ready-made lemonades available are loaded with high-fructose corn syrup, artificial flavors and ingredients. You're basically drinking flavored sugar-water with additives that taste like lemons and smell like lemons but aren't really lemons at all. It's all man-made. In a lab. Yes, I know some brands contain real lemon juice but trust me; it's such a scant amount that it really makes no difference.

Okay. I understand the convenience factor.  You're hot and thirsty and there's nothing easier than opening up a carton and pouring a cold, refreshing glass of the stuff. I get it. I really do.  When I was pregnant 23 years ago, I was totally addicted to Minute Maid Lemonade. I drank it by the gallon. It was the middle of August, we were in the midst of heatwave, and I was carrying a ten pound child. I was hot and bothered and thirsty. This was long before I knew about health, wellness and REAL food. That artificially flavored sugar-water was a life saver for me during that time. The very thought of it now makes me cringe.

These days, when I enjoy lemonade; I make it myself. From real lemons. I serve it to guests. I pour it into chilled glasses with plenty of ice, they suck it down, and they always say the same thing. "Oh my. This is so good, but what is it?"

It's real lemonade, people! Made with lemons. It's shocking that most folks have no clue what REAL tastes like. Even more shocking is that everyone really enjoys my home made lemonade, but if given a choice, they prefer the fake stuff. Fake lemonade is what they are accustomed to and their taste-buds and olfactory senses (smell) are expecting to experience something different when they raise a glass to their lips. I will be totally honest with you about  real vs. artificial.  Your senses will take a little bit of time to adjust; especially if you were born and raised on nothing but the fake stuff. Over time, however, you will crave the real thing and anything artificial will taste like poison.

Making homemade lemonade is super easy. You just need to plan ahead a little.  If you prepare it first thing in the morning, it will be ready to go in an hour. Or less. If you have plenty of  ice, you can serve it immediately. I like to let it chill in the fridge for awhile to allow the flavors to blend. If I know I am going to need plenty of lemonade on hand, I squeeze lots of lemons in advance and store the juice in a closed container in the refrigerator. This way, I can mix up big pitchers of it quickly. You can use a juicer to squeeze your lemons if you want. I like using an old-fashioned citrus juicer, like this one:

All that twisting is good for your wrists. It prevents your joints from getting old and stiff. Another great benefit from squeezing your own lemons this way is the gorgeous fragrance. If you have a case of the blues, citrus is the perfect mood elevator. Trust me. You'll start feeling better in no time.

So....... how do you make homemade lemonade? Here's my recipe:

3 cups of cold, filtered water
3/4 cup Florida Crystals sugar **
1 cup of freshly squeezed lemon juice (about 6 large lemons)
additional lemon slices ( I like cutting them in thin rounds rather than slices. Your preference)
ice cubes

In a 1 1/2 quart glass pitcher, stir together about 1 cup of the water, lemon juice and sugar until sugar is dissolved.  Add remaining water and stir vigorously to blend well. If desired, chill in the refrigerator.  Pour over ice and garnish with the lemon slices.

That's it!!!

Now isn't this the best stuff you've ever tasted?



**Note: I prefer to use sugar in my lemonade. Florida Crystals is an unbleached, minimally processed, vegan brand made from organic sugar cane.  If you prefer using something other than sugar; here are some suggestions and guidelines for you: Natural Alternatives to Sugar.   I must beg of you, however, to never, ever consider artificial, low calorie sweeteners.

Avocado Arugula Salad

photo from vegnews.com

Summer is here. Okay, maybe not officially; but it sure is hot out there. Hot, hazy and humid. My favorite kind of weather. This is the time of the year when I don't want to fuss in the kitchen. I want to live at the beach.

During the summer months, you crave different foods. If you stop and listen to your body, it will tell you exactly what it wants and needs. Most likely, it will ask for more fruits, vegetables, and foods with high water content.  Soups, casseroles and heavy, hearty dishes are too taxing on your system during the summer months. You should naturally gravitate toward lighter meals, salads, and other simple foods. The side benefit of theses types of foods is that they are usually very quick and easy to prepare.  Who wants to be slaving over a hot stove now? The best part is this: all the water and nutrients you consume in the summer are cleansing your body in preparation for another slow and sluggish winter. This is why it so important to eat the right foods according to the seasons. This also the key to successful weight loss.

I have the perfect dish for you: Avocado Arugula Salad. It's bursting with life and lots of surprises: luscious avocados (good fat), sweet golden raisins and crunchy pistachios. The hummus dressing provides the protein and the aromatic, peppery arugula makes this salad extra special.

This is not your ordinary, boring salad. You won't find iceberg lettuce in here. In fact, I urge you to step away from iceberg. It has no real nutritional value at all.  Arugula, on the other hand, is a nutritional power-house.

Allow me to sing the praises of arugula for a moment: 

Arugula is one leafy green vegetable that stands out as a rich source of many vitamins and minerals. Consider the difference between iceberg lettuce and arugula. Arugula contains about eight times the calcium, fives times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce.

Arugula also contains beta carotene, lutein and zeaxanthin. These are powerful antioxidants that can help  prevent diseases like cancer and macular degeneration.

Are you ready to try arugula now? 

Here's the recipe:

What You Need:

For the dressing:
Juice and zest of 1 lime
2 tablespoons hummus
1/2 ripe avocado, mashed
1 tablespoon finely minced chives
1 medium carrot, finely shredded
1/8 teaspoon salt
Freshly ground black pepper, to taste

For the salad:
3 cups arugula
1/4 cup golden raisins
2 tablespoons crushed pistachios

What You Do:

In a medium bowl, whisk together all dressing ingredients until smooth. Gently toss dressing with arugula.
Divide dressed arugula in bowls and top with raisins and pistachios.

Serves 4
Recipe from vegnews.com

Wilted Chard with Pickled Red Onions

I always feel sorry for Chard. This gorgeous, green, leafy vegetable is so often ignored.  I watch people walk right by it in the produce section of my local market. Others will pick up a bunch, inspect it for a moment or two, and toss right back into the pile.  This is such a shame because chard is one classy act.

Here are a few reasons why you should fall in love with chard and add it to your diet:

Chard is a nutritional power house. It is packed with vitamins C, E, and K, carotene, chlorophyll, and fiber.  It is also an excellent source of several minerals including potassium, magnesium, iron, and manganese.  Chard also contains other nutrients including vitamin B6, protein, calcium, thiamine,selenium, zinc, niacin, and folic acid.

Chard is one of the best anti-cancer foods you can eat because of its combination of traditional nutrients; phytochemicals, chlorophyll, other plant pigments, and soluble fiber. The generous amount of vitamin K that is contained in chard, is especially beneficial in the maintenance of bone health.

If all that doesn't turn you on to chard; how about this? One cup has about 32 calories and it is naturally fat free. It's perfect for weight loss. Buy it. Cook it. Eat it!

I am always tempted to just toss bunches of chard into the carts of unsuspecting shoppers. Along with my business card, of course. Honestly, that might not be such a bad idea........

So now that you know all about chard, what the heck do you with it?

I have a recipe for you. This is easy, delicious, and healthy. I add raw brown sugar to this recipe instead of the regular white processed kind. A little pinch of sugar makes the pickled onions so much sweeter and helps to balance the strong taste of the chard.  If you are totally adverse to using sugar; go ahead and omit it. Or try a tiny dash of maple syrup instead.

Here's the recipe:
Wilted Chard with Pickled Red Onions

Enjoy..........

Not Your Mama's Au-Gratin

Photo from www.forksoverknives.com

If you are craving comfort food; look no further than this: Mushroom Basil Au-Gratin! This is not your mother's Au-Gratin. I am sorry to say, no matter how satisfying and delicious mom's recipe is; it's loaded with fat and calories. That's because it's made with butter and milk.

This recipe is completely vegan. The rich, creaminess comes from cashews. That's right. The end result: An extravagant, satisfying, protein rich, healthy meal. This dish is also a good source of Vitamin D; thanks to the mushrooms. Mushrooms are nature's only source of Vitamin D. Except for the sun, that is.....

Here's the recipe:
Mushroom Basil Au-Gratin

Enjoy!

Zucchini 101

photo from vegfriend.com

How do you feel about zucchini squash? 

I hope you love it as much as I do because zucchini is one the healthiest vegetables you can eat. It's also very low in calories. If you want to lose weight;  include plenty of zucchini in your diet. If you don't really care for it, perhaps a little Zucchini 101 will convince you to give it another try.

Here are the health benefits of this amazing squash: 



Zucchini helps with asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflamatory properties. Good for painful joints, too.

Zucchini is known to help prevent diseases like scurvy caused by the deficiency of vitamin C.

Regular intake of zucchini effectively lowers high homo cysteine levels in the human body

This vegetable can help prevent the risk of  multiple sclerosis (MS).

Zucchinis have high water content (over 95%) and contain a very low amount of calories. Perfect for weight loss.

Zucchini contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body.

Zucchini contains lutein. Good for the eyes!

Zucchini is a good source of vitamin B6, riboflavin, and manganese.

Eating zucchini is known to help the body in supporting the arrangement of capillaries.

Zucchini can help protect the body against colon cancer.

Zucchini is believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol.

The rind of zucchini contains beta-carotene, which is known to be full of antioxidant properties. Anti-oxidants protect cells against oxidation damage.

Zucchini is a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.

WOW!

So now that you know how good zucchini is for you; here's a recipe!

Creamy Coconut Zucchini. 

I love this dish because it's so exotic. This is perfect to serve to the Zucchini Skeptic. Folks who swear they hate zucchini might just change their minds.

The light, creamy sweetness comes coconut and soy milk. You can substitute almond milk for the soy and get the same delicious results.  Take a look at all the warming spices in this recipe: chili powder, turmeric, and Garam masala.  We know what those do! They rev up our metabolisms to help burn fat and calories. This recipe is a winner, in every way.

Here's the recipe: Creamy Coconut Zucchini

Serve Creamy Coconut Zucchini over steamed brown or fragrant jasmine rice.