Category: FEATURED

Posted in FEATURED, NEW, RECIPES, Soups

Lentil, Potato, and Spinach Soup

Posted on by Mary Ann Lesh

You can make a warm and hearty lentil and potato stew with bell pepper and spinach using basic pantry spices.

PREP 30 minCOOK 30 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 cup dried LENTILS
    • 2 medium POTATOES, diced
    • 1 BELL PEPPER, chopped
    • 2 cups fresh SPINACH
    • 1 ONION, chopped
    • 2 cloves GARLIC, minced
    • 4 cups VEGETABLE BROTH
    • 1 Tbsp OLIVE OIL
    • CUMIN, SALT, PEPPER to taste
  • DIRECTIONS
    1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic. Cook for 3 to 5 minutes until soft.
    2. Add bell pepper: Toss in the diced bell pepper and cook for another 2 minutes
    3. Simmer base: Pour in the vegetable broth, rinsed lentils, and diced potatoes. Add cumin, salt, and pepper. Bring to a boil.
    4. Cook: Lower the heat, cover the pot, and simmer for 20 to 25 minutes until the potatoes and lentils
    5. Add spinach: Stir in the fresh spinach and cook for 2 more minutes until it wilts. Serve warm.
PLANT FOOD FACTS

LENTIL

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

PLANT FOOD FACTS

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

PLANT FOOD FACTS

CUMIN

Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value…

Posted in FEATURED, NEW, RESOURCES

Fending Off Biotic Avengers

Posted on by Mary Ann Lesh

If it happens in the country where you live, you have an upset stomach. If you are visiting Mexico, it is Moctezuma’s Revenge, also known as turista. Experiencing new foods (some of them grown with classic compost), travel nerves, excitement, and adjustments in your normal intestinal flora and fauna can leave you vulnerable to bacteria that are everywhere, especially on fresh fruits and vegetables.

Even if you’re not vacationing or adjusting to life in a foreign country, you should be careful with all food, especially if it’s fresh. My Mexican mother-in-law taught me how to clean fruits and vegetables to cut down on some of that bacteria. From time to time, there are warnings in the United States about contaminated foods, with accompanying admonitions to be sure to wash your lettuce, strawberries, or whatever. Purifying your fruits and vegetables should be as habitual as brushing your teeth–maybe more so. In addition to the age-old germs, modern agriculture has further contaminated our foods with pesticides and waxy enhancers. A healthy immune system is the best defense against all kinds of illnesses, but some germs and chemicals are strong enough to break through even a healthy system, so it is wise to do what you can to keep them at bay.

  1. Wash your hands often, but certainly before you handle food.
  2. If you are going to eat raw fruit or vegetables like apples, pears, or cucumbers, peeling and all, rinse in lukewarm water to soften up wax enhancers, then scrub well with a vegetable brush and rinse again in tap water. It is usually not necessary to use detergent or other cleaning agents. If I’m very concerned about contaminants, I just peel them. Some good fiber and nutrients are lost, so it’s a toss-up.
  3. If you are going to peel or cook fruits and vegetables, a good rinse is enough to get rid of surface dirt. If you are peeling a banana or a tangerine, remember that you can contaminate the edible part with your hands. Using a brush for gritty foods like potatoes or carrots is a good idea to get rid of plain old dirt that might cling to them. Cooking will kill the bacteria.
  4. If you are cutting something with a knife, like an avocado, cantaloupe or watermelon, rinse the outside well, and be sure the knife and cutting board are clean.
  5. Opinions vary about the best way to purify porous foods that are eaten as they are: lettuce, celery, all kinds of berries, especially strawberries, and so on. My choice is this: rinse, soak for at least five minutes in a solution of water with a tablespoon or two of white vinegar or lemon juice, rinse again, preferably with bottled water if you don’t drink water from the tap. I have seen recommendations for baking soda as well as salt for the soaking process, but I haven’t tried them. Vinegar has worked well for me for a long time.
  6. Always be careful to clean and sterilize surfaces and utensils that have been in contact with raw meat of any kind before cleaning or peeling fruits and vegetables with them.

No one wants to live in a sterile bubble, avoid travel, and never taste anything new or different, so you are sure to have a tummy ache once in awhile, but if you live healthily and take these precautions, you can keep sick days at a minimum.

Posted in FEATURED, NEW, RECIPES, Salads

Cucumber Salad

Posted on by Mary Ann Lesh

Cucumbers and red bell pepper with sesame dressing

PREP 10 minSERVES 4
  • INGREDIENTS
    • 3 cups sliced CUCUMBERS
    • 1/4 cup sliced RED ONION
    • 1/2 cup chopped RED BELL PEPPER
      • DRESSING
        • 2 Tbsp SOY SAUCE
        • 1 Tbsp WHITE RICE VINEGAR
        • 1 Tbsp TOASTED SESAME OIL
        • 2 tsp HONEY
        • 2 Tbsp chopped CILANTRO
        • 1 Tbsp SESAME SEEDS
        • SALT and PEPPER to taste
  • DIRECTIONS
    1. Whisk DRESSING ingredients together. Pour over the vegetables and toss to coat.
PLANT FOOD FACTS

CUCUMBER

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals,…

Posted in FEATURED, NEW, RECIPES, Salads

Quinoa Tossed Salad

Posted on by Mary Ann Lesh

A NUTRIENT-RICH SALAD FOR ANY SEASON

PREP 30 minSERVES 4
  • INGREDIENTS
    • SALAD
    • 2-cups cooked QUINOA
    • 1 cup thinly sliced CUCUMBERS
    • 1 cup CHERRY TOMATOES, halved
    • 1/4 cup YELLOW BELL PEPPER, diced
    • 1/4 cup ORANGE BELL PEPPER, diced
    • 1/4 cup RED ONION, minced
    • 1/2 cup FETA CHEESE
    • 2 Tbsp PARSLEY, chopped
    • 1 cup cooked CHICKPEAS, rinsed and drained
    • 1/4 cup KALAMATA OLIVES, sliced
    • DRESSING
      • 1/4 cup OLIVE OIL
      • 1 tsp DIJON MUSTARD
      • 2 Tbsp RED WINE VINEGAR
      • 1 Tbsp LEMON JUICE
      • 1/4 tsp GARLIC POWDER
      • 1/4 tsp ONION POWDER
      • 1/2 tsp DRIED OREGANO
      • SALT and PEPPER to taste
  • DIRECTIONS
    1. Toss SALAD INGREDIENTS together
    2. Combine DRESSING ingredients in a jar and shake until well-combined
    3. Pour DRESSING over SALAD and toss lightly to coat
    4. Sprinkle with PARSLEY
PLANT FOOD FACTS

QUINOA

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

PLANT FOOD FACTS

CUCUMBER

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals,…

PLANT FOOD FACTS

TOMATO

Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1

Posted in FEATURED, NEW, RECIPES

Cauliflower Rice with Cheese and Mushrooms

Posted on by Mary Ann Lesh

Caulflower, mushrooms and garlic with parmesan cheese make a tasty dish that promotes good health in many ways.

PREP 10 minCOOK 10 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 4 cups CAULIFLOWER RICE
    • 8 oz MUSHROOMS, sliced
    • 1 Tbsp BUTTER
    • 1 Tbsp OLIVE OIL
    • 1 ONION, diced
    • 1 clove GARLIC, minced
    • 1/4 cup BROTH
    • 1/2 cup PARMESAN CHEESE, grated
    • SALT and PEPPER to taste
    • (optional) PARSLEY
  • DIRECTIONS
    1. Sauté MUSHROOMS in BUTTER and OLIVE OIL, add GARLIC for 20 seconds
    2. Stir i. BROTH and CAULIFLOWER RICE, cook uncovered for 5 minutes
    3. Lower heat and stir in CHEESE
    4. 4 Season with SALT, PEPPER, and PARSLEY
PLANT FOOD FACTS

CAULIFLOWER

Cauliflower reduces cancer risk; fights inflammation; decreases risk for heart disease and brain disorders; provides high levels of vitamins C, K, and other vitamins and minerals; improves digestion and detoxification; aids in weight loss; helps balance hormones; and preserves eye health.

PLANT FOOD FACTS

MUSHROOM

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

PLANT FOOD FACTS

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in FEATURED, NEW, RECIPES, Salads

Zucchini and Quinoa Salad

Posted on by Mary Ann Lesh

QUICK AND HEALTHY ROASTED ZUCCHINI AND QUINOA SALAD WITH HONEY DIJON DRESSING

PREP 30 minOVEN 25 min356 FSERVES 4
  • INGREDIENTS
    • 4 medium ZUCCHINIS, cut into rounds
    • 1 cup dry QUINOA
    • 2 cups BROTH or WATER
    • 2 Tbsps OLIVE OIL
    • 200 grams CHERRY TOMATOES
    • 1 RED ONION, sliced
    • SALT and PEPPER to taste
    • DRESSING
      • Whisk OLIVE OIL, LEMON JUICE, and DIJON MUSTARD with a little HONEY
  • DIRECTIONS
    1. Cook QUINOA in BROTH. (See “How to Cook Quinoa” below)
    2. Toss ZUCCHINI, TOMATOES, and RED ONION with OLIVE OIL, SALT, and PEPPER. Roast at 356 F (180 C) for 25 minutes
    3. Make the DRESSING
    4. Mix QUINOA and ROASTED VEGETABLES with DRESSING
    5. Top with FETA CHEESE and serve
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

Keep reading
Posted in FEATURED, MICRO HABITS, RESOURCES, SUPERFOODS

Add a Superfood to Your Menu

Posted on by Mary Ann Lesh

You probably include some superfoods in your meals already, but there may be room for improvement. Superfoods are nutrient-dense, whole foods packed with vitamins, minerals, fiber, and antioxidants that support overall health, reduce disease risk, and boost energy. While technically a marketing term rather than a medical definition, incorporating foods like berries, leafy greens, nuts, and salmon provides significant health benefits. Here are 10 superfoods identified in a 2022 article on the Harvard Medical School Health Publishing website:

  1. Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
  2. Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.
  3. Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber into the diet.
  4. Nuts. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
  5. Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.
  6. Whole grains. A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.
  7. Yogurt. A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.
  8. Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
  9. Legumes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.
  10. Tomatoes. These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer.
Posted in FEATURED, RECIPES

Stuffed Zucchini

Posted on by Mary Ann Lesh

Healthy and delicious stuffed zucchini can be a main dish or a side. Substitute non-dairy cheese for a vegan alternative.

PREP 30 minBAKE 15 min410° FSERVES 4
  • INGREDIENTS
    • 2 zucchini
    • 2 tbsp extra virgin olive oil 30 ml
    • 1/2 onion
    • 3 cloves garlic
    • 5 oz fresh goat cheese 150 grams
    • 2 cups finely grated Manchego cheese 220 grams
    • 1/2 tsp dried thyme .45 grams
    • 2 tbsp freshly chopped parsley 8 grams
    • sea salt & black pepper
  • INSTRUCTIONS
    1. Wash and pat dry 2 zucchinis. Cut the ends off and halve them lengthwise.
    2. Using a spoon remove the pulp from the zucchini, leaving a border at each end of about 1/2 inch (1.25 cm), season the insides of the zucchini with sea salt and place face down on a wire rack with paper towels underneath, reserve the pulp of zucchini
    3. Heat a fry pan with a medium heat and add 2 tbsp (30 ml) extra virgin olive oil, after 2 minutes add in 1/2 onion finely diced and 3 cloves garlic roughly minced, mix with the olive oil, after 3 minutes and the onion is translucent, add in the pulp of zucchini (add to a sieve first and using a spoon push down on it to remove any excess water), cook for another 5 to 6 minutes or until the zucchini pulp is translucent and lightly sauteed, then add in 1/2 tsp (.45 grams) dried thyme and season with sea salt & black pepper, mix together and turn off the heat
    4. Crumble in 5 ounces (150 grams) fresh goat cheese into the vegetables, 2 cups (220 grams) finely grated Manchego cheese and 2 tbsp (8 grams) freshly chopped parsley, mix everything together until well mixed and you end up with a paste like texture, set aside
    5. After leaving the zucchinis to rest for 30 minutes, remove from the wire rack, using paper towels pat dry the insides of the zucchini to remove any excess water and salt
    6. Start adding the cheese mixture into the zucchinis, making sure to push down on the mixture as you add it so it´s well compacted
    7. Transfer the stuffed zucchinis into a baking tray lined with parchment paper, sprinkle the tops of each one with some finely grated Manchego cheese
    8. Add into a preheated oven, bake + broil option 210 C – 410 F
    9. After 15 minutes remove from the oven and let the stuffed zucchinis rest at room temperature for 2 to 3 minutes so the stuffing can settle, then add into a serving dish and sprinkle with freshly chopped parsley
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

PLANT FOOD FACTS

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in FEATURED, MICRO HABITS, RESOURCES

From Tiny Change to Lasting Habit

Posted on by Mary Ann Lesh

I used to think that discipline meant giving up things, doing hard, painful, unpleasant things (“no pain, no gain”), never failing to keep a resolution. In other words, doing things that I am incapable of doing long term. It took me a long time to realize the power of small changes, small actions, pleasant (or at least do-able) actions that can become good habits. I’ve learned to accept a lapse in a habit as something temporary that can be corrected next time around, like tomorrow, not a whip that I should use to flagellate myself for being a loser. Not all small actions turn into habits, but some do, and now, after 6 years of moving toward better eating, healthier patterns of rest, movement, and dealing with mental clutter, I can feel some tangible benefits.

Here are some food-related changes that can move you in the direction of better health.

Add a Superfood to Your Menu

You probably include some superfoods in your meals already, but there may be room for improvement. Superfoods are nutrient-dense, whole foods packed with vitamins, minerals, fiber, and antioxidants that support overall health, reduce disease risk, and boost energy.

Mary Ann Lesh's avatar by Mary Ann Lesh

Limit Drinks with Meals

Limting beverages with meals is a small change you can make that will be beneficial to your health. Having a beverage with a meal is a tradition, an unuestioned habit for most of us, but eating without an accompanying drink can improve digestion, and prevent some bothersome effects, such as bloating and acid reflux.

Mary Ann Lesh's avatar by Mary Ann Lesh

From Tiny Change to Lasting Habit

I used to think that discipline meant giving up things, doing hard, painful, unpleasant things (“no pain, no gain”), never failing to keep a resolution. In other words, doing things that I am incapable of doing long term. It took me a long time to realize the power of small changes, small actions, pleasant (or…

Mary Ann Lesh's avatar by Mary Ann Lesh

Start the Day with a Smoothie

No time for breakfast? Start your day with a delicious nutrient-loaded smoothie. If your mornings are rushed, make it the night before. You’re off to a good start, no matter what happens during the rest of the day. No recipe needed. You can throw in what you like, what you need, what you want, what…

Mary Ann Lesh's avatar by Mary Ann Lesh
Posted in FEATURED, MICRO HABITS, RECIPES, RESOURCES

Start the Day with a Smoothie

Posted on by Mary Ann Lesh

No time for breakfast? Start your day with a delicious nutrient-loaded smoothie. If your mornings are rushed, make it the night before. You’re off to a good start, no matter what happens during the rest of the day. No recipe needed. You can throw in what you like, what you need, what you want, what you have on hand. Here are a few ideas to start you thinking.

  • Suggested Ingredients
    • Leafy Greens: Spinach and kale are common, providing vitamins with a mild taste that is easy to hide.
    • Berries & Fruits: Blueberries (high in antioxidants), acai, mango, banana (for creaminess), and lemon (for cleansing).
    • Seeds & Nuts: Chia seeds, flaxseeds, and hemp seeds add Omega-3 fatty acids and fiber.
    • Healthy Fats & Boosters: Avocado (creamy texture), turmeric (anti-inflammatory), ginger (digestion), cacao, and spirulina.
    • Protein: Greek yogurt, protein powder, or silken tofu. 
  • A Few Superfood Smoothie Recipes
    • Green Detox Smoothie: Blend 1 cup spinach/kale, 1/2 cup coconut water, 1/4 avocado, 1 tbsp chia seeds, 1/2 cucumber, and ginger.
    • Antioxidant Mixed Berry & Cocoa: Blend 1 cup mixed berries, 1/2 cup almond milk, 2 tbsp hemp hearts, 1 tbsp flax seeds, and 1 tbsp raw cocoa powder.
    • Tropical Turmeric Mango: Blend 1 cup frozen pineapple, 1/2 cup mango, 1/2 cup coconut water, 1 tsp turmeric, and 2 tbsp hemp hearts.
    • Blueberry Avocado Powerhouse: Combine 1 cup frozen blueberries, 1/2 cup Greek yogurt, 1/2 cup avocado, and 1 tbsp chia seeds.
    • Chocolate Peanut Butter Powerhouse: Mix 1 cup coconut milk, 1 scoop chocolate protein, 1/2 cup blueberries, 1 cup spinach, 1 banana, and 1 tbsp almond butter. 
  • Some Tips for Superfood Smoothies
    • Use Frozen Fruit: Using frozen berries or bananas creates a thicker, creamier texture without needing extra ice.
    • Balance the Nutrients: Follow a 50/50 rule, aiming for 50% vegetables (like spinach) and 50% fruit to lower sugar content.
    • Boost Fiber and Protein: Add 1 tablespoon of chia or flax seeds to boost satiety (fullness) and fiber intake.
    • Avoid Added Sugars: Rely on the natural sweetness of fruit rather than honey or syrup, and use unsweetened milk alternatives.
    • Make it a Bowl: Increase the thickness and top with nuts, seeds, or berries for a smoothie bowl. 

More Smoothie Ideas

Posted in FEATURED, NUTRIENTS

MOLYBDENUM

Posted on by Mary Ann Lesh

What does molybdenum do?
Molybdenum is an essential trace mineral and transition metal crucial for activating enzymes that break down toxins, sulfites, and amino acids in the body. It is primarily consumed through foods like legumes, nuts, and whole grains.

How much do I need?
Adults need 45 micrograms daily.

Are supplements recommended?
Most people consume more than the recommended amount through their diet alone, making supplementation generally unnecessary. Deficiency is rare.

What are some good plant food sources of molybdenum?
LENTILS, BEANS, WHOLE GRAINS, POTATO WITH SKIN, WHOLE-WHEAT BREAD, BANANAS

Some Plant Food Sources of Molybdenum

PLANT FOOD FACTS

LENTIL

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

Posted in FEATURED, RECIPES, Sauces

Italian Tomato Sauce

Posted on by Mary Ann Lesh

It’s good to have a few cans of tomato sauce and tomato paste on hand, but if I have the time and the fresh ingredients, a slow-simmering homemade sauce is fun to make.

PREP 15 minTEMP mediumCOOK 20 minSERVES 4
  • INGREDIENTS
    • 1-2 fresh ripe TOMATOES
    • 1/2 c ONION, finely chopped
    • 2 cloves GARLIC, crushed
    • 1 tsp SUGAR
    • 3 stems fresh BASIL
    • Dash RED WINE VINEGAR
    • SALT and PEPPER to taste
  • INSTRUCTIONS
    1. Drop TOMATOES into a pan of boiling water for about 1 minute until the skins split. Lift out and peel, then chop roughly.
    2. Saute ONION on medium-low heat about 5 minutes until translucent but not brown. Add GARLIC and cook 2 more minutes.
    3. Add peeled TOMATOES breaking them up with a wooden spoon, then add 1 tsp SUGAR, dash of RED-WINE VINEGAR, and BASIL STEMS (save the leaves). Season lightly with SALT and ground BLACK PEPPER.
    4. Bring to a simmer, then turn down the heat and simmer 45 minutes, stirring occasionally.
    5. Test the seasoning, add the roughly-torn BASIL LEAVES before serving.
Posted in FEATURED, RECIPES

Almond Milk

Posted on by Mary Ann Lesh

Almond Milk can be substituted for animal milk in most recipes

PREP 10 minMAKES 2 cups
  • INGREDIENTS
    • 1 c raw ALMONDS
    • 2 c WATER
  • DIRECTIONS
    1. Soak ALMONDS overnight
    2. Drain and rinse thoroughly
    3. Remove skins (optional)
    4. Add WATER and blend until smooth
    5. Drain and squeeze through a cheesecloth
    6. Save the pulp for other uses if desired

ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Posted in FEATURED, RECIPES

How to Cook Quinoa

Posted on by Mary Ann Lesh

The secret for fluffy cooked quinoa is to cook it UNCOVERED, then steam it COVERED.

PREP 5 minTEMP low (after boil)COOK 10 minSTEAM 5 min coveredSERVES 4
  • INGREDIENTS
    • 1 c QUINOA
    • 1 3/4 c WATER
    • SALT to taste
  • INSTRUCTIONS
    1. Wash QUINOA thoroughly under running water to eliminate bitter taste
    2. Combine 1 cup QUINOA, 1 3/4 cup WATER, and SALT to taste; stir lightly
    3. Bring to a boil and cook uncovered for 10 minutes or until water is absorbed
    4. Cover and steam 5 minutes more
    5. Fluff with a fork
PLANT FOOD FACTS

QUINOA

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

Posted in FEATURED, NUTRIENTS

FIBER

Posted on by Mary Ann Lesh

What does fiber do?
Fiber promotes weight loss, lowers blood sugar, fights constipation, boosts heart health, feeds friendly gut bacteria, and reduces cancer risk.

How much do I need?
Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.

Are supplements recommended?
Fiber supplements can be a helpful, temporary tool for improving digestive health. Use them if you cannot meet your daily needs (25-30g) through diet alone, to address specific issues like constipation, or for overall digestive health. Start with a small amount and increase gradually. Drink plenty of fluids, as fiber absorbs water and can cause constipation if taken without enough liquid.

What are some good plant food sources of fiber?
CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, AVOCADO.
 Dietary fiber is naturally present in edible plants, either as soluble (digestible) or insoluble fiber. Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels. Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds.

Source: Healthline

Fiber-Rich Foods

AVOCADO

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

LENTIL

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

OAT

Oats are a powerhouse of vitamins, minerals, and antioxidants.

APPLE

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

CHIA SEED

Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.

BRUSSELS SPROUT

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.

Posted in FEATURED, RECIPES

How to Cook Brown Rice

Posted on by Mary Ann Lesh

For best results, rinse thoroughly, then boil uncovered for 30 minutes

PREP 20 minTEMP mediumCOOK 30 minMAKES 3 cups
  • INGREDIENTS
    • 1 c BROWN RICE
    • 6 c WATER
    • SALT to taste
  • INSTRUCTIONS
    1. Rinse RICE under running water to remove excess starch
    2. Bring WATER to a boil
    3. Add RICE to boiling WATER
    4. Reduce temperature as needed to prevent overflow but maintain a steady boil. Boil uncovered for 30 minutes.
    5. Drain off remaining cooking water and return RICE to the pot
    6. Remove from heat and let rest for 10 minutes
    7. Fluff and season as desired
Posted in FEATURED, RECIPES

Thai Peanut Salad

Posted on by Mary Ann Lesh

A fresh crunchy salad with the flavor of Thailand.

PREP 20 minCOOK 0 SERVES 4
  • INGREDIENTS
    • 1 c QUINOA, cooked
    • 2 c CABBAGE, shredded
    • 1 c CARROT, grated
    • 1 c SNOW PEAS, thinly sliced
    • 1/2 c CILANTRO, chopped
    • 1/4 c GREEN ONION, thinly sliced
    • 1/4 c PEANUTS, roasted, salted, chopped
    • THAI PEANUT SAUCE: whisk together until well-blended
      • 1/4 c PEANUT BUTTER
      • 3 Tbsp SOY SAUCE
      • 1 Tbsp HONEY
      • 1 Tbsp APPLE CIDER VINEGAR
      • 1 tsp TAHINI
      • 1 tsp FRESH GINGER, grated
      • 1 1/2 tsp LIME JUICE
      • pinch of RED PEPPER FLAKES
  • INSTRUCTIONS
    1. Combine QUINOA, CABBAGE, CARROT, SNOW PEAS, CILANTRO and GREEN ONION
    2. Toss and pour in PEANUT SAUCE
    3. Toss again until everything is lightly coated with sauce
    4. Garnish with PEANUTS

FOOD FACTS

QUINOA

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

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CARROT

Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.

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Posted in FEATURED, RECIPES

Leek and Potato Soup

Posted on by Mary Ann Lesh

This tasty soup is rich in Vitamins B6, K, and C.

PREP 15 min / LOW-MEDIUM HEAT / COOK 20 min / SERVES 4

PREP 15 minTEMP low / mediumCOOK 20 minSERVES 4
  • INGREDIENTS
    • 1 Tbsp BUTTER or vegan substitute
    • 1 large or 2 small LEEKS
    • 2 medium POTATOES
    • 2 1/4 c VEGETABLE BROTH
    • 1 Tbsp chopped CHIVES
    • 1 medium chopped CARROT
    • 1 c frozen PEAS (optional)
    • SALT and PEPPER to taste
  • DIRECTIONS
    1. Cut the roots and dark green ends off the LEEKS, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Cut into thin slices. There should be about 2 cups of sliced LEEKS.
    2. Sauté the LEEKS in the BUTTER for about 10 minutes, until they are soft.
    3. Cut the POTATOES into small squares and cook with the LEEKS about 10 more minutes, until the potatoes are soft.
    4. Add the VEGETABLE BROTH, CARROTS and PEAS and cook over low heat until vegetables are well done.
    5. Season with SALT and PEPPER to taste, and sprinkle CHIVES on top before serving.

FOOD FACTS

LEEK

Few calories, but lots of provitamin A carotenoids and Vitamin K.

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CARROT

Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.

Keep reading
Posted in FEATURED, RECIPES

Cabbage Croquettes

Posted on by Mary Ann Lesh

Cabbage Croquettes are a satisfying main dish for a meatless meal

PREP 20 minBAKE 20 min400°FSERVES 4
  • INGREDIENTS
    • 3 c sliced CABBAGE
    • 1/2 c chopped ONION
    • 2 cloves minced GARLIC
    • 2 EGGS
    • 1/4 tsp SALT
    • 1/4 TSP BLACK PEPPER
    • 1/2 c crushed CORN FLAKES
  • DIRECTIONS
    1. Boil or steam sliced CABBAGE until tender, about 10 minutes. Drain thoroughly and cool.
    2. Saute ONION in a small amount of oil until transparent; add GARLIC abd cibtubye to saute until garlic is lightly browned.
    3. Squeeze excess water from cooled CABBAGED; stir in the sauteed onion and garlic.
    4. Stir in EGGS, SALT, PEPPER, and CORN FLAKES.
    5. Bake at 400 F until golden brown.

CABBAGE

Cabbage is low in calories and rich in Vitamins K and C

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in FEATURED, PLANT FOOD FACTS

ARUGULA

Posted on by Mary Ann Lesh
This delicious green is nutrient-dense, high in fiber and phytochemicals.

Arugula is a peppery, distinctive-tasting green also known as rucola, salad rocket, and Italian cress. Arugula is low in sugar, calories, carbohydrates, and fat while high in calcium, potassium, folate, Vitamin C and Vitamin K. Arugula is a member of the Brassica, or Cruciferous, family, which includes Brussels sprouts, kale, cauliflower, and broccoli. Arugula’s distinctive peppery crunch adds flair to salads and other cold dishes. Arugula can be used in addition to of in the place of most types of lettuce and herbs. It also boasts a distinctive leaf shape. Its flowers, seeds, and leaves are all edible. Cruciferous vegetables like arugula have been linked to lower incidence of cancer, bone health, heart health, and diabetes prevention.

Arugula, Avocado, Fig and Walnut Salad
1 cup (20 g) arugula PROVIDES
calories 5
fat.55 g
0.516 g0.516 g
calcium 3.2% DV
vitamin C 2.5% DV
vitamin K 27.7% DV
Sources: Medical News Today