Develop These Easy Heart Healthy Habits

There seems to be a concensus that changing unhealthy habits into healthy ones is difficult. It may take a little more patience and insight than what you are used to, but you can do it.
Following a "heart healthy" diet and lifestyle is really nothing more than eating a well-balanced, nutritious meal plan that nourishes with few calories and becoming more physically active. Here are some pointers to incorporate into your daily routine.

Everywhere we turn there seems to be news about how to maintain and develop a healthy heart lifestyle. Here are some suggestions, I hope you find useful. They work for me, so there's no reason they don't work for you. They are easier to implement than you may think possible...

Get more vitamin D.

End stressful relationships.

Play with animals, get a pet.

Engage in music therapy.

Increase your potassium intake.

Eat more whole grains.

Drink more green tea.

Exercise daily.

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Green Tea is More than a Beverage

Have you ever thought about using green tea as other than a refreshing, healthy beverage? Here's some insight to show its versatility. My students LOVEwhen I prepare this dish in class.  Enjoy!

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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Powerful Organic Insight...New MacDonald

Bountiful Barley

This issue’s featured grain is the often pidgeon-holed barley. Usually, we think of barley as belonging in soups or stews. Even though it can be excellent used this way, it is much more versatile than those two uses. Let us learn more about this diversified grain.

With a history dating back to Asia thousands of years ago, barley was also known for its medicinal purposes in Egypt and Greece. It is believed to have been brought to the United States during Christopher Columbus’s journey to the New World. Currently barley is the one of the top five grains produced in our country with uses ranging from feed for animals to malt beverages for human consumption. 

 

And, according to various reputable sources, about 1% of its production is used for food consumption by us humans. A very small percentage, indeed, for the powerhouse of nutrients it provides us with. The Pacific Northwest proudly is one of the two largest producers of this grain cereal, along with the Northern Plains states.

Nutritionally, barley contains several vitamins and minerals including niacin (vitamin B3), thiamine (vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper. It also is high in antioxidants which are shown to be important for good health. Another added benefit is the fact that barley contains phytoestrogens, a plant based estrogen.

Studies have recently revealed the fact that phytochemicals may decrease the risk for certain diseases such as cardiovascular disease, diabetes and cancer. More research, however, is needed before anything about phytochemicals can be finalized. In addition, barley is known to be cholesterol free and low in fat.

Barley is a unique high fiber grain when compared to other grains. When most grains are processed, the outer layer (or bran) is removed thereby removing the majority of the fiber content. Barley, on the other hand, has fiber throughout the kernel. This means that even with processing, barley will have at least 50% more fiber than its counterparts. As with any grain, fiber fills us up and helps us to lose weight since we are not as hungry as when eating ‘empty calories’.

To cook barley, use three parts liquid to one part grain. (Three cups water to one cup pearl barley, i.e.)

Start enjoying the wonders of barley today!

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Marie Buckner, owner of My Unique Cookery, has over 20 years experience in natural foods education and is a published author, speaker, and instructor. She has a series of cookbooks involving grains, fruit sweeteners, soyfoods, baby foods, and organic cooking. She currently teaches cooking classes at the Port Townsend Co-Op. Sign up for a class today!

Butter Versus Margarine Debate

Greetings everyone! Apparently there is a heated debate over which is healthier - butter or margarine. At least, that's what the "health-oriented" emails are telling me. Anyways...I find that this is also a common topic in real life. So, I thought it would be fun to discuss it here....

I find it very interesting that when one is diagnosed with heart disease, or high levels of harmful cholesterol levels, that margarine is designated as being the preferred topping when compared to butter. Have you read the ingredients in margarine? I don't care how "healthy" this product is supposed to be...it's not. It contains so many additives, preservatives, chemicals and other nonsense that there is no way someone is going to convince me of its "health benefits". Also...trans fat is a huge NO NO for those afflicted with high LDL levels. Read the fine print on any of these "healthy" foods and notice that the ingredients usually contain the wording "partially hydrogenated vegetable oils". In other words....TRANS FATS.

Also, the FDA does not require a food manufacturer to label TRANS FATS as being a component of a product that contains less than .5mg per serving of this fat. Did you know that? Probably not...it's a well-hidden fact that I found out only upon doing an extensive research article for a notable publication. I'm certain other health-conscious individuals who are attuned to the food industry also know about this. And, yet....heart patients are told that margarine is "healthier" than butter. Spare me....

I firmly believe that the food manufacturers of margarine are funded by Conagra..or large food conglomerates functioning with profits as their main concern...not human health. Once again, read the label and find out who the food manufacturer is.

Read the ingredients of butter, in comparison. It contains cream, maybe salt. Unsalted varieties strictly contain cream. That is it. Yes, cream is high in saturated fat and calories. However, butter - like any food - is to be eaten in moderation. There is ZERO trans fat in butter.

So, as far as the butter versus margarine debate....there is none, in my opinion. I don't trust margarine. Never have, never will. I don't care how much the food industry promotes it as being healthy and good for me.

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Happy Thanksgiving Everyone!

It's that time of year when we need to stop and give thanks for everything we have. It's a great idea to do it on a daily basis, but if you do not want to do that, Thanksgiving is the perfect time.

I am thankful for my love of food, exploring what's available, playing with it in the kitchen (developing recipes and tasty combinations) and being able to share with others.

I also am thankful for the opportunity to operate this blog and keep in touch with everyone who visits it. I hope you enjoy it as much as I have writing it.

With such a bounty of tasty foods to choose from, take some time to put conventions aside. You never know what works until you try it. :)

Happy Thanksgiving everyone!

Do You Trust Supermarket Organic Claims?

Call me skeptical, but there is something downright fishy about a national supermarket chain claiming to sell organic foods. How do we know? Do we know their farming practices? Do we know what they mean by organic? The word is continually being contested, with all types of interpretation existing. It is easy to slap a label on packages, put on department signage, and use other marketing tactics. All are intent to show how concerned the company is about consumer health.

Bull...the only thing a supermarket chain is concerned about is the bottom line or profits. They can market their foods any way they want, but that is the fact. They would be out of business if they were not profitable.

Supermarket chains also claim to deal with local farmers. How do we know the farmers are treated well? How do we know what type of deal they enter into? Do we know how much control the supermarket has over the farming practices? We don't.

After seeing so much deception involved in the food industry, I am highly skeptical of these organic, local farmer claims. It is easy to take a farmer's picture, post it near the produce, and claim the food is local. We could call the farmer or farm management, but would any response received be a deciding factor?

Farmers may receive remuneration in the form of “hush money” to speak positively about the chain. After experiencing so many false testimonials both in real-life and online, I do not trust testimonial quotes at all. I know from first-hand experience that many testimonials are paid for. Some others are simply false statements used as promotional tools. How do we know the farmer testimonials aren't really produced by the supermarket's marketing department?

I have had a love affair with farmers and their passion for fresh foods since I was a kid. My family all took part in our backyard garden where we grew corn, potatoes, carrots, broccoli, onions, radishes, chives, beets, lettuce, and other delights. Our fences were covered with raspberries and blackberries.

There is nothing comparable to growing your own food or having a working relationship with a treasured farmer. There is a true passion and love for good, organically-grown food involved.

When the food industry (which supermarkets are a part of) gets involved in the organic area, that love vanishes.

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Easy Homemade Pumpkin Butter

I have received numerous requests for my autumn abundance article, so here it is...Enjoy!

It's autumn and with that comes the abundance of squashes. Squashes grow like wildfire and provide so much taste. Doesn't pumpkin butter sound delicious? You can make your own for much less than the cost of buying it in the store. Plus, you control the ingredients. What more could you want? You can make your own nutritious blend for dirt cheap. Read on....

Every year I like to steam up pumpkin, let it cool and peel it. Then, I freeze it for later use throughout the remaining year. It's a great beginning for any pumpkin recipe, including my pumpkin butter. You could probably used canned pumpkin, but I cannot guarantee the final result. I can attest to FRESH pumpkin as providing superb taste, though.

You can make pumpkin butter either on the stovetop or in a crockpot. I started making my recipe on the stovetop. Then I noticed I needed to stir it too frequently, even while cooking it on low heat. So, I transferred everything to a crockpot and let it cook. How easy is that?

This recipe relies on the natural taste of spices and the sweetness of pumpkin instead of heavy refined sugars. Most recipes, you will notice, use an inordinate amount of sugar. Not mine. You will receive the pure, natural taste of ingredients. My tasty recipe only uses minimal refined sugar. And, you could easily substitute unsweetened apple or white grape juice for the white and brown sugars. Of course, you can add more sugar as you like.

So....

You will need:

3 cups pumpkin, cooked and peeled

1 T. cinnamon

¼ t. nutmeg

½ t. ginger

2 t. white sugar

2 T brown sugar

Place all ingredients into a crockpot and stir thoroughly. Turn on high heat. Cook for 3-4 hours. Stir as needed. 

Store in airtight container in fridge. You can also can this and give as a holiday gift. 

 

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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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An Easy & Tasty Gluten-Free Tuna Pasta Salad

Hi everyone! The summer months are here. Finding ways to make tasty dishes without using heat is a great way to stay cool.

Tuna macaroni/pasta salads are popular picnic items, potluck dishes, and hot weather foods. For those of you unable to tolerate gluten, for whatever reason, there is a tasty alternative. Substitute rice noodles for the traditional wheat pasta. It takes less energy to digest, leaving you with a sense of fullness without all the tiredness associated with standard wheat products.

Find rice noodles at your local Asian market. Many standard grocery stores sell these items in the Asian section, as well. Noodles come in all widths, so find one that is suitable for you. Personally, I prefer the 1/2"-thick variety. It fits in perfectly for cold pasta dishes.

Here is the simple recipe. Prepare it an hour of so before your dining time to allow it to properly cool.

You will need a Dutch oven or large stock pan. Add the following:

6-8 cups water
pinch of salt
drop of oil to keep noodles from sticking together

Place pan onto stovetop burner.
Put temperature onto medium heat.
Bring water, salt, and oil to boil.
Add in the noodles
Reduce heat and cook for about 8 minutes, until noodles are done.

Remove from heat and drain into colander. Rinse with cold water.

Either return noodles to cooking pan or place into mixing bowl. The choice is yours...
Put into refrigerator and cool for about an hour.

When completely cooled, add the following:
1 small onion, chopped
1 t Italian seasoning
1/4 cup lowfat mayonnaise or plain yogurt (mayo is sweeter)
1 can albacore tuna, drained
1/2 cup sweet peas
1 garlic clove or 1 t garlic powder
salt and pepper to taste

Mix thoroughly to evenly distribute ingredients.

For diversity, add a chopped egg.

If desired, you can substitute lowfat sour cream for the mayo or yogurt. The choice is yours.

Refrigerate leftovers in an airtight container.
Enjoy!

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Steaming Foods Without a Steamer

Hi everyone! Do you like steaming food but do not have a vegetable steamer? Here's a quick and easy solution that uses what you already have in the kitchen.

1 - Take two plates that fit into a large dutch oven or stock pot pan.
2 - Put a small amount of water into the pan. About a 1/2 inch will do.
3 - Turn one plate upside down and place it into the pan.
4 - Place the second plate, eating-side up, on the overturned plate.
4 - Add your veggies or whatever else you want to steam.
5 - Turn the heat on.
6 - Cover the pan.
7 - Steam until food is poked done.

Plates are much easier to clean than those sometimes troubling commercially-made steamers.

Good luck!

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Some Processed Foods Are Good For You

Ok, I know you purists are probably gasping. With so much type today about the evils of processed food, it is important to realize that there are some good ones. Here's a little history...

Back in the 1970's (a fantastic time of life, by the way)...there was something known as brown rice syrup. It was purported to be a wonderful alternative to high fructose corn syrup and other commercially prepared sweeteners. Only the “peace-loving hippies” and natural food enthusiasts knew about it. You could only find it in “health food stores”, food co-ops and similar places.

Well...fast forward to the 2013 year. While perusing the syrup aisle at my local food franchise chain, I find an interesting bottle with an “ALL NATURAL” printed on it. Underneath this description is a smaller print stating “table syrup.” Hmm...My curious is sparked.

I pick up the attractive container and notice Log Cabin is the manufacturer.

The front label clearly states...”No hugh fructose corn syrup.” Upon reading the ingredients, I notice that brown rice syrup is the number one ingredient! Combine that with added sugar and brown sugar and you have a healthier syrup substitute. (I could do without the added sugar and brown sugar, though...)

Anyways, I purchased the bottle. And...it tastes DELICIOUS!! It must be kept refrigerated. The cost is not that much more expensive than high fructose syrup-containing versions.

So...here is a processed food that is actually a viable option for those needing to satisfy their sweet tooth in a healthier manner.

Kudos Log Cabin!!

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Homemade Pumpkin Butter

If you're like me, you freeze pumpkin for year-round use. If you don't, you need to start doing this. You won't regret it. Doesn't pumpkin butter sound delicious? You can make your own for much less than the cost of buying it in the store. Plus, you control the ingredients. What more could you want? You may be surprised how cheap it is to make your own. And, it's not that difficult.  Read on....

Pumpkin contains a wealth of antioxidants, the most notable being beta carotene. The beta carotene is what gives this delicious squash its vibrant color. Once in your body, this vital nutrient is converted into Vitamin A. Numerous studies reveal that this essential antioxidant plays a key role in reducing degenerative diseases such as heart disease, some types of cancer, and arthritis.

Plus, pumpkin does not contain any fat. It is perfect for those wanting to lose or maintain their weight. Who doesn't love a NO FAT food?

It's low in calories. As a plant-based food source, calorie counting is not a concern when enjoying this tasty delight. You can fill yourself up with minimal calories. Nice.

The high potassium content found in pumpkins helps regulate your heart beat, reduce muscle cramping, and keep your musculoskeletal system operating at optimal levels.

Enough for the nutrition information...let's get down to using this delectable food.

Every year I like to steam up pumpkin, let it cool and peel it. Then, I freeze it for later use throughout the remaining year. It's a great beginning for any pumpkin recipe, including my pumpkin butter. You could probably used canned pumpkin, but I cannot guarantee the final result. I can attest to FRESH pumpkin as providing superb taste, though.

You can make pumpkin butter either on the stovetop or in a crockpot. I started making my recipe on the stovetop. Then I noticed I needed to stir it too frequently, even while cooking it on low heat. So, I transferred everything to a crockpot and let it cook. How easy is that?

This recipe relies on the natural taste of spices and the sweetness of pumpkin instead of heavy refined sugars. Most commercially prepared or online recipes, you will notice, use an inordinate amount of sugar. Not mine. You will receive the pure, natural taste of ingredients. My tasty recipe only uses minimal refined sugar. 

And, you could easily substitute unsweetened apple or white grape juice for the white and brown sugars. Of course, you can add more sugar as you like.

So....

You will need:

3 cups pumpkin, cooked and peeled

1 T. cinnamon

¼ t. nutmeg

½ t. ginger

2 t. white sugar

2 T brown sugar

Place all ingredients into a crockpot and stir thoroughly. Turn on high heat. Cook for 3-4 hours. Stir as needed.

Wasn't that easy?   Now.....
 Have you been wondering about what to do with pumpkin butter besides spreading it on your morning toast? Well....after making another tasty batch, I discovered other uses that I believe are worthy of sharing....

Use it as a topping over ice cream, muffins, rolls and croissants. 

Use it in your sandwich. Instead of traditional jelly or jam, substitute some pumpkin butter. You'll increase the nutritional value and may find the taste addicting. 

Jar some and give as gifts. Everyone loves homemade items, especially as holiday gifts. After making a batch, remove it from the heat and let it cool. Place the pumpkin butter into your favorite jar. Secure tightly. Label it and present it as a gift.

Use in recipes instead of pure pumpkin. Most baked goods recipes call for pumpkin, cinnamon and spices. That is exactly what pumpkin butter is. Save yourself the time and effort of mixing individual ingredients.

These are some ideas, and uses, that work particularly well to highlight the versatility of pumpkin butter. Can you think of any others?


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Quick, Easy, and TASTY Pistachio Shortbread

Who doesn't love pistachios? These versatile taste delights can be used in a number of nontraditional ways. Have you ever thought about expanding their usage to the cookie world? You can satisfy your sweet tooth in a healthy kind of way. 

Make some pistachio shortbread cookies. My recipe is full of flavor and will have everyone reaching for more!

Here is a recipe I developed that is quick, easy, and oh..so tasty!

1.5 cups unbleached flour
1 cup butter, softened
1/2 cup sugar
1/8 cup pistachios, chopped

Preheat oven to 325 F. 
* Place butter and sugar in a mixing bowl. 
* Thoroughly mix until a puree consistency is reached. I like using a fork for this step.
* Add the flour and blend together. 
* Add the pistachios. (You can save time by chopping the pistachios in a food processor.)  
* Mix until the ingredients form a ball. You may need to use your hands to speed the process along.

* Divide the ball into halves.
* Roll each half into a tube, about 1" thick.
* Cut into 1/2 inch slices.
* Place slices onto ungreased cookie sheet.
* Bake until edges are lightly browned.
* Remove from cookie sheet and place onto paper towels.

Store cookies in airtight container. 

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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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Getting Your Veggie Juice The Homemade Way

Hi everyone! If you're like me, you like an occasional drink of healthy vegetable juice. Consuming the commercially prepared version, however, will provide a plethora of unwanted ingredients. Granted, there are food manufacturers that concentrate on making all-natural versions. Still, you need to be weary for a number of reasons. 

Canned or bottled versions usually contain too much sodium, which can be labeled as any number of things. It can contain veggies you may be allergic to. The spices may be a mystery. The cost is always more expensive than a homemade version, too.  

Here's an EASY and quick homemade version that will satisfy your juicy needs. You can make it with cooked or raw veggies. The choice is yours.

3 large tomatoes, diced or 1-24 ounce canned tomatoes

2 slices onion, diced

1 cup spinach or kale, rinsed and chopped

¼ cup zucchini, diced and peeled

2 garlic cloves, minced

1 t ginger, chopped

1 medium carrot, peeled and diced

Place all ingredients into a blender or food processor. Or, use a hand blender. Blend until a puree consistency is reached. Add water, if necessary.

Adjust spices per your liking. Serve immediately.

Store leftovers in airtight container in the fridge.

NOTE: Increase the protein content by adding some cooked beans prior to pureeing.

Enjoy!

Find this recipe interesting, tasty and simple? Good! Kindly share so others can enjoy it, as well....Thanks!

Quick, Easy & All-Natural Egg Nog

Hi everyone! It's that time of year when holiday traditions take over. This includes a variety of foods and beverages. One of the most popular beverages is egg nog. Believe it or not, there is a healthy way to enjoy your egg nog. It doesn't contain any additives, preservatives, colorings or other harmful ingredients.

Traditional egg nog is made with cream. This, of course, adds extra fat and calories. Instead, substitute the cream with lowfat or nonfat milk. You will get used to the taste. I started drinking home made egg nog as a kid. It always contained lowfat milk, so I became accustomed to the taste. You can do the same.

Here's what you'll need for one serving:

1 cup lowfat or nonfat milk
1 egg
cinnamon
nutmeg
1 T. sugar or honey

Combine all ingredients in a blender, shaker, or food processor. Process until a thick consistency is reached and ingredients are all blended together. Taste and add additional sweetener, if needed. Blend again.

Pour into a chilled glass. Sprinkle with additional cinnamon for some extra color, if desired.

Store leftovers in airtight container in the refrigerator.

Since so many LOVE alcohol in their egg nog, you can add whichever type you prefer. Me...I enjoy the nog au natural.

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Simple, Tasty Beet Soup

It's the root vegetable season and beets are one of the most overlooked foods around. It's such a shame, too. They provide a fantastic sweet taste and contain a wealth of nutrients. Anyways...here's a quick and easy way to enjoy these delectables.

1 medium beet, peeled and sliced
1 small onion, cubed
1-2 garlic cloves, minced
1 medium carrot, peeled and sliced
1 slice green or red cabbage
3 cups water
1/2 teaspoon Italian seasoning

Place all ingredients into either a crockpot or stovetop pan. For crockpots, cover and cook over high heat for 3-4 hours. For stovetop cooking, cover and cook over medium heat until veggies poke done.

Serve while warm with some wholegrain crackers or bread.

Store leftovers in airtight container and refrigerator. It can also be frozen for future use.

Happy Memorial Day 2013

Healthy Patriotic Feast

Red, white, and blue are the colors for this military remembrance day. The day brings with it celebrations, parties, tributes, and sharing. What better way to share with others than by bringing a colorful dish or two to the potluck and feast? Here is a healthy way to participate...

RED:

Salvation Salsa

2 large hot house tomatoes, diced

¼ cup leek or red onion, diced

½ avocado, peeled and cubed

1-2 T chopped basil, rosemary, thyme and parsley

olive oil, to taste

2 T red wine vinegar

½ orange

Place all ingredients, except for orange, into mixing bowl. Combine thoroughly. Squeeze the orange over the mixture. Mix completely. Place in fridge to chill. Adjust vinegar and oil to taste.

Either enjoy the salsa as a halibut topping or a side dish.

WHITE:

Patriotic Halibut

1 pound halibut

½ t Italian seasoning

olive oil

Lightly spritz a grill or frying pan with the oil. Place the pan over medium heat. Rinse the halibut so it is moist. Cover the fish with seasoning. Cook halibut until done, about 8 minutes. Flip over at about the half-way mark to evenly cook. Check for doneness throughout cooking time.

BLUE:

Blueberry Smoothie

1 handful blueberries

1 cup plain yogurt

cinnamon, if desired

Place all ingredients into blender. Puree until desired consistency is reached. Serve chilled. Add a fresh sprig of mint to give a delightful and refreshing taste.

Find interesting? Kindly share..

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