Move over soy, almond, rice, and coconut milks—the plant-based milk market has surged to include cashew, flaxseed, hazelnut, macadamia nut, oat, pea, potato, and quinoa milks. Even lupine seed milk is sprouting up in Germany and is being sold in some European grocers.
Whatever your motivation to switch from dairy milk to a plant-based milk substitute, this article reviews the nutritional pros and cons of enjoying your "milk" of choice.
Tabbouleh is a great way to use a surplus of summer cucumbers and fresh tomatoes—even “B” or blemished tomatoes still have great taste and nutrition. Quinoa adds a super nutritional twist—its high protein content makes this a great main dish. Leftover, this tabbouleh is a great bite when you’re on the run.
Kale is often considered as a fall and winter vegetable, yet early-mid summer kale is a bit more tender and mild, and makes for a really good, nutrition-packed pesto. Lemon brightens the flavor; walnuts add their own taste as well as a nice texture. A food processor brings this pesto together quickly for pasta, pizza, salads, and more. Freezes well for later use.
What’s really in your olive oil bottle?… Olives are stone fruits, like cherries and plums. Real, extra virgin olive oil is the fresh-squeezed juice from pressed olives—seasonal, perishable, and never better than the first few weeks it was made. It’s best to choose bottled oil in dark glass or other containers that protect against light degradation, and buy a quantity you’ll use up in a relatively short period of time. Read about brands that have made false claims along with recommendations for pure, good extra virgin olive oils…
As Vitamin D is naturally present in very few foods, added to others, and can be hard to get safely in adequate amounts from the sun, it’s one nutrient that I tend to recommend as a supplement, and one that’s the focus of ongoing nutrition research. Consider how much vitamin D you may get on a daily basis—read on about amounts in food sources, recommendations and what mushrooms have to do with it!
Move over Good 'n Plenty... ...Hello Sweet 'n Nutty! Thanks to some dark, B-grade maple syrup from my neighbor at the end of sugaring season, these cookies are the perfect antidote for a sweet tooth without a sugar overload. Nutritional bennies: both the flax and walnuts are good sources of heart healthy Omega-3 fats (with a plethora of other healthful perks.) Tahini also contains good fats and protein. The whole barley (or oat) flours give the cookies a boost of soluble fiber. Even the maple syrup is a natural source of magnesium, zinc and several other minerals absent from refined sugars.
After the Environmental Working Group (EWG), a non-profit dedicated to both healthier lives and the environment, released their Dirty Dozen last week (a list of the veggies and fruits that contain the most pesticide residues) some people question again the cost versus the safety and healthfulness of their food purchases. Of course we can’t live in fear of every morsel we put into our mouths, but it is important to take notice of key foods we consume on a regular basis that can pose a high health risk.
Welcome the earthiness of spring! A boldly refreshing and versatile sauce that elevates grilled meats / seafood and roasted vegetables from dressed to well-dressed. Nutrition bennies: The volatile oils in herbs that declare their signature fragrances have anti-inflammatory and anti-bacterial properties—substantial health benefits to help fight disease.
This recipe yields a flavorful appetizer that everyone loves so it disappears quickly! The only real work is threading the chicken onto wooden skewers. The marinade can be made several days in advance, and the chicken can be marinated a day ahead of cooking. Notes: Be sure to use Toasted Sesame Oil which contains a kick of hot pepper. Also, soak wooden skewers in water for at least an hour before grilling to prevent them from getting fully burned through.
Red lentils are petite darlings that have a slightly sweet flavor, cook up in just 10 minutes, and serve up almost a beef burger’s-worth of protein. This is one of those recipes that seems too easy to offer much flavor. I made it before yoga one evening in about 20 minutes, turned off the heat, and came home to a delicious, healthy meal. At winter’s-end, we’re all a bit ‘soup weary’, but the lemon and baby kale make it refreshing as we anticipate the arrival of spring.