17 Great Whole Grains to Add to Your Diet

grains

Whole grains are rich in fiber and nutrients and should be part of a healthy diet. Here are 17 healthy whole grains that you should be eating.

Source: 17 Great Whole Grains to Add to Your Diet

Ginger

Growing up, my Chinese mother always loaded up the ginger in just about everything she cooked, except for rice.  I hated the over powering taste and spiciness. As I learned to cook, I made it a priority to omit adding ginger to my dishes.  Well, how times have changed.  I now have acquired a taste for the ginger flavor. I still don’t like it to be over powering in my dishes, but I have come to appreciate its flavor and more importantly the health benefits of including it in my recipes, when it makes sense to do so.  The article below comes from Vegetarian Times magazine and highlights the benefits of ginger and its use in cooking healthy meals.

This sweet, hot Asian spice relieves pain and nausea, and may thwart cholesterol and cancer

Source: Ginger

Easy Hummus Recipe

This is truly the best humus I have had and easy to make. I was so excited to give this a try because I just purchased a new food processor.  I was not disappointed. Give it a try for yourself and see how you like it. I will not be buying store hummus anymore.

How to make our easy hummus recipe with canned chickpeas, garlic, tahini and olive oil. With easy to follow recipe video!

Source: Easy Hummus Recipe

Top 10 Pantry Staples for Veg Home Cooks | Vegetarian Times

I’ve been on my vegetarian journey now for just about 9 months and I am still learning a lot about common items I should have in my pantry, from what spices are commonly used, the various grains and their nutritional value and making sure I get enough protein in my diet.

Recently I started training for a marathon, thanks to a dear friend, and have really come to realize the importance of adequate calorie intact from protein, carbohydrates and even sugar for energy.  Since I am not taking in meat protein having the levels needed for energy, muscle recovery and development is even more important from a fitness perspective.

This article is from Vegetarian Times, a magazine that I subscribe to and I hope you will find the information useful.

A well-stocked pantry means a nourishing meal is never more than a cupboard (or freezer!) away. Short on shelf space? We asked cookbook authors and nutrition experts 
to help us narrow down our list of the most versatile ingredients for your kitchen.

Source: Top 10 Pantry Staples for Veg Home Cooks | Vegetarian Times

Cooking Dried Beans in a Slow Cooker

I have taken a few vegetarian cooking classes and it never fails, there is always someone in the group who asked the question about cooking your own beans.  It is not mystery that buying dried beans is much more economical and you get to control the seasoning and salt that goes into making it.  This give you the ability to control the nutritional value of your beans.

I still buy canned beans for those recipes that I do not have time to soak and cook my own beans.  I do try, however, to plan ahead and spend a weekend cooking beans to freeze for future use.  If you can do this, you will rarely have to buy canned beans anymore and you can save a lot of money by doing so.

So, here we go, an easy way to cook your own beans.  It does not matter what types of beans or lentils you choose to cook the steps are essentially the same.

Preparing Your Dried Beans:

For any dried beans or lentils you will want to soak them a minimum of 6 hours to overnight to allow them time to absorb liquid and to “air out” those natural gases that come from beans.

Cooking Your Dried Beans:

I like to cook my beans/lentils in a crock pot because I do not have to baby sit them.  I can set them to cook for a specific time, leave the house to enjoy my weekend and come back to a pot of beans ready to be put into a salad, soup, or to be processed into hummus or something else delicious.

  • Rinse your soaked beans well
  • Place them in your Crock Pot (brand does not matter)
  • Fill the crock pot with water to at least 2 inches above the bean level (you can never have too much water)
  • Season your beans
    • Salt & Pepper
    • 2-3 Bay Leaves
    • Garlic – 1-2 teaspoon (minced)
    • 1/2 Onion (minced)
    • Any other spices you are fond of

IMPORTANT: Having adequate water is important because the beans/lentils can burn if they go dry in the crock pot

  • Cooking time will differ depending on your timing needs
    • Low Heat – Cook 5 – 6 hours
    • High Hear – Cook 3 – 4 hours

NOTE:  You want to test the softness of your beans about an hour before they are done to make you don’t overcook them

Once done, drain your beans, let them cool before packing them for the storage.  Beans freeze well and can easily keep for a month.  In the refrigerator, beans are best to be eaten in a week, once they start to smell it is time to compost them.

Enjoy …

Tracy

Black Bean & Quinoa Burgers

Today’s lunch item, I have finally made my first batch of homemade veggie burgers for the summer.  Can’t wait … everything is simmering on the stove, the quinoa is cooked, the brioche buns are ready for toasting.  All I need to do is combine the remaining ingredients in the food processor, form my burger patties and bake them.  I’m so excited I’m shaking.  Give this recipe a try yourself, it’s very easy to make for lunch or as a dinner option for the family.

I am not going to eat all 8 burgers today, so I’m going to cook them and freeze them for another day. You know what the absolute best part about making veggie burgers – THEY DON’T SHRINK like a meat burger, it’s WYSIWYG, what you see is what you get!

Get the recipe here: Black Bean & Quinoa Burgers

20 Creative and Delicious Takes on Hummus | One Green Planet

These 20 creative and delicious takes on hummus are a reason to celebrate.

Source: 20 Creative and Delicious Takes on Hummus | One Green Planet

Recipe: Cheesy Savoy Cabbage Chips [Vegan]

I love potato chips, it’s one of my weaknesses and as we all know, not the healthiest thing to eat a lot of and often.  So, I’m always on the lookout for some delicious snacks. I am an extreme snacker – chips – chips – chocolate – chips and more chips. This is a recipe I got from One Green Planet that I think is worth trying and see how you like it.  If you like Kale chips, I think you will like these as well.

These garlicky and cheesy savoy cabbage chips is a great budget-friendly alternative for kale chips. They’re the loveliest crispy, savory, delicious, and very healthy snack. Quick and easy to make, perfect for movie nights or as an afternoon pick-me-up. Forget plain and boring veggie chips, these leaves here are covered with a thick and filling cheesy cashew layer. So satisfying!

INGREDIENTS:

  • 10 savoy cabbage leaves
  • 1/2 cup of cashews
  • 1 lemon, juice
  • 2 cloves of garlic
  • 2-3 tablespoons nutritional yeast
  • 1 tablespoon olive oil
  • Salt, pepper

DIRECTIONS:

  1. Preheat oven to 360ºF and line 2 large baking sheets with parchment paper.
  2. Prepare cabbage. Remove ribs and cut leaves into quarters. Make sure the leaves are perfectly dry.
  3. Combine cashews, lemon juice, garlic, nutritional yeast, oil, and seasoning in a small blender and blend until smooth.
  4. Add cabbage leaves into a large bowl. Massage in dressing until well coated.
  5. Spread out cabbage leaves onto the prepared baking sheets in a single layer, making sure not to overcrowd the leaves.
  6. Bake for 12-15 minutes. If your oven doesn’t bake evenly, rotate the tray at the halfway mark.

Let them cool before serving.

Cashew Cheese (Vegan)

Recipe from Vegetarian Times

If you have never tried vegan cheese or cream cheese, you might want to consider giving this one a try.  It a very simple, 2 ingredient recipe that can be used to substitute non-vegan cream cheese, cheese, or cream in your preparation of vegetarian or vegan meals.

Recipe: Steamed Sesame-Ginger Broccoli

Looking for a quick side dish to make with dinner or as a snack?  I think this one will fit the bill. A one pot recipe that’s delicious and nutritious. No steamer basket required, just a modest amount of liquid, and a standard skillet steams the broccoli perfectly.

Ingredients:

  • 1 lb. broccoli, cut into medium florets (6 cups loosely packed)
  • 2 Tbs. mirin or sake
  • 1 Tbs. tamari
  • 1 Tbs. minced fresh ginger
  • 1 tsp. toasted sesame oil
  • 1 pinch salt
  • 1 tsp. sesame seeds

Directions:

Place broccoli, mirin, tamari, ginger, oil, and 1/4 cup water in large (2- to 3-qt.) skillet. Cover, and bring to a simmer over medium heat. Steam 4 minutes, or until broccoli is bright green and crisp-tender. Sprinkle with salt and sesame seeds.

This recipe is also from Vegetarian Times Magazine