Colorful & Nutritious Beet Soup

Beets are the way to go if you want naturally colorful food that supplies a powerhouse of nutrients. In addition to making the greens into a salad, you can use the bulb in a variety of creative ways. Roasted, steamed, baked, boiled, or freshly grated, all provide excellent ways to enjoy this sweet and succulent veggie.

If you are looking for a quick, easy, and tasty way to enjoy these delectable root vegetables, consider making a batch of some homemade soup. While being short on time in the kitchen the other day, I conveniently and quickly put a variety of fresh veggies into a pot and came out with this welcoming dish....Hope you enjoy it as much as I do!

8 cups water
1 large beet root, peeled and cut
1 small onion, cut
1/4 cup mushrooms, sliced
1-2 medium carrots, peeled and sliced
1 small stalk broccoli, peeled and sliced
1 cup cabbage, sliced
1 garlic clove, diced or 1 T minced garlic
1 T Italian seasoning

Add water to large dutch oven or stock pot. Add remaining ingredients. Put pan onto stovetop burner. Cook at medium temperature until all veggies are poked done with a fork or knive. Stir to evenly distribute ingredients throughout cooking span. Reduce heat if ingredients begin to boil over. 

Serve with wholegrain crackers or bread. 

Store leftovers in airtight container in refrigerator. 

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Strawberry Romanced Shortcakes

Happy Valentine's Day to all my readers! This is the day of chocolates, red-colored foods and heart-shaped delights. So, let's make it quick and easy.

Buy a heart-shaped cookie cutter or you can simply use a knive.

Strawberry Romanced Shortcakes

You will need:
Frozen strawberries and juice
(You can make your own juice by simply using a fork to squash some strawberries until the juice runs out..)

Biscuits;
Either bake up some biscuits or buy some baked ones.
You can also use plain scones as your base.
Cut them into heart shapes.

Whipped cream..

Place the biscuit bottom onto a serving plate.
Scoop some strawberries and juice over the bottom.
Place the top on.
Put a dollop of whipped cream on top for a finishing touch.

Serve for dessert or a healthy romantic snack.


How quick and easy is that?


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No Time for Hot Cereal?

Sometimes we either oversleep and miss the alarm or simply don't want to take the time to eat hot cereal in the morning. Either way, there is a quick and easy solution to fuel yourself for the day ahead.

Take some time the next before to make a couple batches of your hot cereal. Add dried raisins, dates, nuts or sliced fresh apples to your favorite whole grain cereal. A good combination is some oats, quinoa and flaxseeds for your whole grain cereal base.

Cook up your cereal over medium heat until done. Stir constantly to prevent sticking.

Remove from heat and let cool.

Place into airtight containers. Put into the refrigerator.

When you start your next day, simply take out the prepared cereal mixture and scoop your portion into a cereal bowl.

Heat in a microwave for two minutes to warm thoroughly.

Serve with soy or dairy milk and sweetener, if needed. Or, you can skip the milk. Sprinkle with some cinnamon for extra sweetness and nutrition.

How easy and convenient is this?

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Holiday Pancakes

One of the best parts about the holiday season, I believe, is the food! Instead of paying big bucks for restaurant-prepared holiday pancakes...make your own. It's simpler than you may think...

This recipe uses either freshly cooked pumpkin or canned pure pumpkin (not pumpkin pie mixture)...

If making from scratch:
1 cup unbleached wheat flour or oat flour
3/4-1 cup water
1/4 cup pumpkin
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
1 egg
1 teaspoon brown sugar (if desired)

If making from boxed pancake mix (which is super easy..btw):
1 cup pancake mix
3/4 cup water
1/4 cup pumpkin

Mix all ingredients throughly. Prepare skillet by lightly greasing with your favorite oil. Heat skillet over medium heat until a couple drops of water start bouncing around.

Spoon mixture into skillet. This recipe makes me four six-inch pancakes. Adjust size to your liking.

Cook until top start to bubble. Gently flip over and cook until done. It will only be a couple of minutes.

Making Your Own Tasty Fall Spice Treat...Pumpkin Pie Spice

It's that time of the year when autumn harvest and its plentiful tastes set it. Who can go through this season without the tasty mixture of fall spices? Not me...

Instead of buying commercially-prepared pumpkin pie spice, save money and make your own. Purchase the individual spices in your bulk food section of your favorite market. Increase the batch size if you find more uses for it.

This recipe makes 2 teaspoons, enough for a pumpkin pie.

1.5 t cinnamon
¼ t nutmeg
¼ t ground ginger
1/8 t ground cloves

Mix all ingredients together in a small bowl. Store unused portion in an airtight, glass container. Mark the preparation date on the label as a freshness precaution. (When the spice mix is older than a month, it loses its tastiness.)

Of course, if you prefer more of any particular spice, simply add to your tasting.

Add the mix to pumpkin pie, pumpkin pancakes, cakes, pastries, sweet potato pie, autumn harvest cookies (great in oatmeal cookies), in your oatmeal or to the brewing of your favorite coffee. The variety is for your choosing.

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Natural Living Tip

Extending the life of your car's exterior paint is important. Not only does it improve the beauty of your car, but it saves on expensive paint jobs and/or body repairs.

A natural way to extend the life of your car's paint job involves bird droppings. As soon as you notice a dropping, place some water onto a cloth or other wipe-able item. Apply pressure to remove the dropping. The sooner you do this, the less effect upon your paint job.

I carry around an extra bottle of water in my car for just this purpose. Plus, I carry around extra napkins in my glove compartment that can easily be used to clean off any bird droppings.

As much as I love birds, I don't like their droppings on my car. So.. take preventative measures to save your paint job. Remove bird droppings..asap.

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Why The Larger Tree Fruit?

Something's been happening lately that has got me thinking. When I go grocery shopping for produce, the produce has gotten larger. And, I mean...LARGER. It's next to impossible to find a medium or small size fruit anymore. I don't want a LARGE fruit.

Why is this happening? Is fruit being breeded to produce larger volume? Are seeds being manipulated to produce a larger volume? Is it just another way for the population to consume more calories, perpetuating the obesity epidemic? Is the population requesting this large-sized fruit? Is it being cross-pollinated with something else? What's going on?!

Our society, overall, is becoming obese. Is this a reason for the increased size of fruit? I don't buy the thinking that fruit is calorie-free, so you can eat all you want. I don't care about that. The larger the fruit, the more sugar it contains. Period. I know that if I buy a LARGE nectarine or apple, for instance,it's too much for me to eat at one time. I need to cut it in half. It's not appealing to eat 1/2 fruit. A small to medium-sized fruit can be consumed in one sitting. It's the perfect size.

It used to be so easy to find a small to medium-sized tree fruit. Not anymore. Has anyone else noticed this?

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Using Grains in Soup

Grains can be used interchangeably in soups. Instead of the traditional barley or brown rice, how about using new ones? Experiment with spelt, millet, quinoa and/or wheat berries. Here's a recipe highlighting a new way to use spelt. This recipe is great for anyone with gluten intolerance.

Prepare 1 cup of spelt by soaking it in cold water for one hour. Drain. Now, it's ready to be used.

Spelt, Chickpea and Tomato Soup
1 cup soaked spelt
2 T olive oil
1 medium onion, diced
1 carrot, peeled and cut
1 celery stalk, diced (I like to peel mine)
4 garlic cloves, chopped
2 t paprika
2 bay leaves, crushed
1 t cumin, ground or powdered

4 cups chicken or vegetable broth
2 cups tomatoes, crushed or diced
1 pound chickpeas (known as garbanzo beans)

Put olive oil into bottom of large dutch oven. Heat oil over medium heat. Add onion, carrot, celery and garlic to the oil. Season with salt and pepper. Cook for five minutes. Add paprika, bay leaves and cumin, spelt, broth and one cup water.

Bring to boil. Stir. Reduce heat to simmer. Cover and cook 30 minutes, until spelt is tender.

Add tomatoes and chickpeas. Stir thoroughly. Cook for another 20 minutes.
Remove bay leaves.

Serve in soup bowls. Place a sprig of parsley on top of the soup, if desired.


Original recipe developed by Finn River Farm
Adapted by My Unique Cookery

How To Remove Coffee Cup Stains

Here are a couple of stain removal techniques. Both remedies are found in your home products. Neither require great expense.

All natural:
Apply some baking soda onto a wet cloth. Use elbow grease to scrub the stain until the stain no longer exists. Rinse the dish. Enjoy your newly cleaned dish. :)

Not all-natural, but effective and cheap:
Apply a drop of bleach into your stained coffee cup. Add warm water to fill the cup. Let sit until the stain disappears. Rinse and wash the cup thoroughly before using. (You may need to scrub the cup a little to completely remove the stain).

Oil-Free, Yet Tasty, Stir Fry: Part I

Have you thought about enjoying a tasty stir fry, but didn't want the oil? Normally, stir frys start with a little olive oil or some other oil. Here's an alternative:

Use chicken or vegetable broth instead of the oil. Canned varieties of these broths are available. However, have you seen how much is in even the “low sodium” labeled varieties? Too much for me, thank you.

Make your own broth. It's so easy, it's a sin. Fill a two-quart pot with water. Put in a chicken breast. You can use either the bones or not, the choice is yours. The bones do provide extra flavor. If you want a vegetable broth, obviously, omit the chicken. Add some oregano, basil, tarragon, sage and rosemary. I've added some fresh mint and it's a kicker. :) To the herbs, add your veggies. These include some chopped onion, sliced carrots, broccoli, cabbage and potato. You can actually add any vegetable you want.

Cover and cook over medium heat until a boil starts. Stir to evenly distribute all the ingredients. Lower the heat. Simmer for another 15 minutes, until all the ingredients are cooked thoroughly. Poke with a fork for doneness.

When done, remove from heat. Remove the chicken and veggies onto a serving plate. This can be your dinner. Or, save for later use. The remaining water is your broth.

How easy is that? And...tasty..

Now that we have covered making broth...we have a base for our stir fry. Upcoming post...Stay tuned..:)

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Why You Need to Control Stress

We all know that uncontrolled stress can be the cause of numerous health ailments. Sometimes, it's obvious while other times it's not. Uncontrolled stress is the level where you feel your life is out of control. Some amounts of stress are needed. For instance, sometimes the added adrenalin gets things going. I know, for myself, that having time deadlines is stimulating and helps me stay on track. To some, the added stress of time deadlines may be too much. For me, it's welcomed. Everyone is different...For you, it may be something else.

Uncontrolled stress may result in:

Poor time management skills
Disorganization
Hair loss
Sleep deprivation
Poor nutrient absorption
High blood pressure
Increased heart rate
Muscle tightness
Mental instability
Excessive nervous energy
Overeating (if you use food as a comfort mechanism)
Skin disorders
Headaches

On and on....

Stress management is essential. And...it's not that difficult.

Healthy Computer Tip

For those using a computer on a regular basis, here's something that may be helpful. Most of us need a mouse when using our computers. Instead of spending money on a new mouse pad, make your own.

Take some bubble wrap and roll it up into the size you need to lift your wrist to the proper height. Tape the bubble wrap to secure it in the roll formation. Place this roll underneath your wrist. The proper roll height will be when your hand is level with your wrist. You do not want your hand either going down or up when using the mouse. Using a mouse will help prevent the development of carpal tunnel syndrome.

Even if you need to purchase bubble wrap, it is dirt cheap compared to a new mouse pad.

Good luck and happy computing to you!

Need Tighter Abs? Don't Like Exercise?

Learn the secret to having tight abs without using pills, magic potions or exercise equipment. In fact, you don't have to even work up a sweat. Wow!!

I am continually asked how do I get such fantastic-looking abs while being 55. “What's your secret?” is what I hear. Well, there is a secret that not many, including you, may not know.

Receive my insight through my article, “The Secret to Tight Abs”. Learn what it takes to be the envy of others. All without anything artificial.

Contact me for more info....



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Buying Whole Grain Cereals

With the popularity of whole grains anymore, there are so many varieties available, it can be confusing. It is important to read the product labels. Some boxed cereals are marketed as being made from healthy whole grains, but it's a deception. For instance, some store brands make their own version of Cheerios, a whole grain oat cereal. In Cheerios, the first ingredient is whole grain oats. Read the ingredient label on the store brand and you will see "oat flour". They are not the same.

Whole grain oats are the more nutrient-dense whole grain, obviously. Oat flour is whole grain oats processed into flour. The nutrient value is lessened. The fiber content is lessened, also.

You need to become aware of what food manufacturers are doing to our food supply. There is deception out there in the marketplace. Become a smart consumer by reading and understanding food labels.

Find helpful information on food labels at the USDA website at:

Poaching With Green Tea

We all are familiar with how nutritious green tea is. In addition to drinking it,there are different ways you can add it to your dishes. Thought you may enjoy an excerpt from my natural foods cookbook regarding this subject:

A great way to get some extra taste while cooking seafood is to add some green tea to the water when poaching. Simply add one teaspoon of green tea to one cup of water. Pour this into the bottom of a skillet. Bring to a boil, reduce heat, and add your seafood. Simmer, cover, and cook until done.

Enjoy!

Making A Tasty and Nutritious Oil Substitute..

You've heard of applesauce replacing oil in baked goods recipes? Here's another alternative....raisins or dates. Make a puree. It adds extra sweetness, fiber and moisture to your recipe.

Fill a small pan with 2” water. Place one-quarter cup of raisins or diced dates into the water. Place on burner. Cook over medium heat until a paste consistency is reached. You will need to stir frequently to prevent burning.

When the desired consistency is reached, remove from heat. Let cool either at room temperature or by placing into your fridge.

You can store the unused portion in a glass jar or another airtight container. Keep the container in your fridge.

This also makes a great toast topping or spread. Make a peanut butter and puree sandwich with whole grain bread for a tasty and nutritious sandwich.

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Green Tea is More Than A Beverage

There are a variety of ways to use green tea. Green tea has been used in holistic remedies for centuries. The high level of antioxidants can benefit your immune system, your eyes, your skin and your overall health.

In addition to drinking iced or hot green tea, try using it in your cooking. Here's an easy way to get extra nourishment into your diet: Steam with it. How's that?

Put some water into a cook pot, as if you were steaming. It usually only takes about an inch or two of water. Add a tablespoon of green tea leaves to the water. Place your steamer device in place. You can buy a cheap metal steamer for around $5. It's not only cheap, but long-lasting. :)

Place some fish onto the steamer. This recipe works especially well with trout, mackerel, mahi mahi (dolphin fish), or other white fishes. Cover the pan.

Turn on your stove top to medium high. Steam your fish for about 10 minutes, til tender. Poke with a fork to test for doneness. Your fish should easily flake when it is done. Turn heat off and remove pan from burner.

Remove your fish and enjoy!

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What's the Deal About Antioxidants?

We all hear about the benefits of getting antioxidants into our bodies. Do you know why, though? The antioxidants really are phenomenal. I'm talking about vitamins A, C, and E in this article. After doing tons of research and sharing information with others, here is a summary list I have come up with...

Your appearance can improve. If signs of aging skin is a concern to you, getting more antioxidants can help your skin look more vibrant and younger. Your skin tone (coloring) will appear more bright. They will nourish your skin. Antioxidants also assist in disease prevention. Increased circulation also helps your body function at its optimum level.

Vitamin A contains retinol, an ingredient known for lessening the appearance of fine lines and wrinkles. The Mayo Clinic states that retinol was the first anti-aging ingredient found in original wrinkle creams.

Since antioxidants help increase blood circulation by fighting free radicals (harmful antibodies), they can increase the growth of your hair.

More later...

Get in Shape with Isometrics

Isometrics are muscle contractions that can increase the blood supply to your muscles. This form of exercising can also increase your muscle strength in a short period of time. All muscles in your body can benefit.

While sitting or standing, tighten your butt muscles. You can do this one side at a time or both together. Hold the contraction for six seconds. Relax for a few seconds. Repeat this exercise as many times as you want throughout the day.

Strengthen your abdominal muscles by holding your stomach in while you are walking or sitting. You can also tighten your stomach muscles and hold the contraction for six seconds. Squeeze together different parts of your abdomen to get a full-abdominal workout. One popular exercise involves sitting upright in a firm chair. Wrap one end of a resistance band around your chair legs. Grab a hold of the other end of your band with each hand. Inhale. Gently pull on the bands until you feel a stretch in your stomach muscles. Hold this stretch for six seconds. Release the tension as you exhale. Repeat this exercise five to ten times.

These are just some examples of how to use isometrics to your advantage.

Natural Ways to Lose Weight

Instead of turning to the doctor for a prescription or going to the store for appetite suppressants, try some natural remedies. You can feel full by consuming fewer calories. These techniques will fill you up the quick and easy way. Plus, they are easy on your budget.

Drink a glass of water 30 minutes prior to eating your meal. The water fills you up, and is a natural appetite suppressant. You won't want to eat as much. Also, choose water instead of carbonated beverages to save on calories while also improving your health. Drink water throughout the day to keep your body properly flushed.

Eat broth-based soup. You can either eat your soup 20-30 minutes prior to your regular meal, or choose the soup as your main dish. Choosing broth or vegetable-based soup instead of cream-based soups will give you less calories and fat. Making (or enjoying) a bowl of vegetable soup will provide you with nutrients and fiber. So, in addition to getting healthy, you will be filling yourself up from the fiber. Personally, I enjoy making a pot of minestrone soup and eating a cup of it as a main dish. Having some whole grain crackers (made without shortening or partially hydrogenated oils) with my soup rounds out my meal before dessert. Dessert is usually a bowl of nonfat frozen yogurt or fresh banana. Water is my chosen beverage. Great stuff!

Snack on nutrient-rich, fiberful foods. Instead of snacking on dense, fatty foods such as potato chips or convenience foods, choose alternatives. Fresh fruits and vegetables will give you nutrients and fiber at the same time. This will quench your appetite and need to eat more. Apple slices with peanut butter or lowfat cheese, hummus on whole wheat crackers, or munching on baby carrots and broccoli cuts are good ideas.

Get more whole grains into your diet. Substituting whole grains foods for foods made with refined flours will not only supply you with valuable fiber, you will be getting more nutrients. Read the food labels. The ingredients need to state “whole grain” not “enriched” or some other word for refined. For instance, I have noticed that whole grain Cheerios have “whole oats” as the number one ingredient. Knock-offs claiming to be the equivalent, have “oat flour” (which is the refined version of the whole oat) as the main ingredient. They are not the same. Choose whole grain products including cereals, breads, crackers, snack items and pastas – just to name a few.

Eat more apples. Apples are rich sources of fiber, pectin and nutrients. Fiber takes longer to digest, leaving you feeling fuller for longer periods of time. In addition to snacking on apples, try eating one 30 minutes prior to a meal. You may be surprised with how full you feel. :)

Use your imagination. It is not as difficult as you may think to cut your appetite the healthy way. After doing it for a while, it will become a natural part of your life.

There are two websites I found that I wanted to pass along. You can get more information on eating less calories to lose weight by visiting the Mayo Clinic's site at http://www.mayoclinic.com/health/weight-loss/NU00195. Another one I found is located at: http://www.everydayhealth.com/weight/foods-that-make-you-full.aspx?xid=nl_EverydayHealthHeartHealth_20090815

Enjoy!

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