No Meat No Matter

If you are like me and don't eat a lot of meat, you may be concerned about getting enough protein. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19–70 and 56 grams for men aged 19–70. Turns out most Americans consume more protein than necessary.

Your diet still includes foods that offer a good dose of protein per cup – some might even surprise you: tilapia/fish (26 grams), almonds or cashews (20 grams), black beans (15 grams),  milk (8 grams), brown or white rice (5 grams), eggs (4 grams), even broccoli (4 grams).

When planning a meatless menu, do your heart healthy and choose protein sources that are naturally low in fat (beans or brown rice), or choose low-fat or non-fat versions (dairy products). Veggie burgers are another option. I really like Morning Star burgers, Asian or Spicy Black Bean on my salads or crumbled and wrapped in a whole grain tortilla. They are low in saturated fat and contain 7 grams protein per burger.

Beautiful Green Smoothie!

This spring I discovered green smoothies! I stumbled upon them in my studies at the Institute for Integrative Nutrition as a way to get the necessary greens that our bodies need on a daily basis. You can only eat so many salads, which is how I always ate my greens. But by incorporating those greens in a smoothie with fresh fruits, you have a delicious drink that tastes great and has a power house of nutritional value! Using a ratio of fruits to veggies as 60:40 the fruit taste dominates the flavor, yet at the same time the green vegetables balance out the sweetness of the fruit, adding nice zest to it.

Green smoothies are easy to digest. When blended well, all the valuable nutrients in these fruits and veggies become homogenized, or divided into such small particles that it becomes easy for the body to digest, the green smoothies literally start to get absorbed in your mouth. I swear after drinking a green smoothie, I can feel that benefits right away...thinner, healthier, more energy!

Start playing around with green smoothies and begin experiencing the many joys and benefits. Some of the greens you can use are kale, spinach, romaine, parsley, chard and fruits that work well are bananas (for thickness) strawberries, blueberries, peaches, pears, apples.

I use a Magic Bullet and make single serving green smoothies, you can make larger batches with a Vitamix or something equivalent.

Last precious sip  :)

One of my favorites (single serving):

1/2 banana
1 cup strawberries or blueberries or combination of both
1 hand full spinach
1 cup almond milk
1 Tbsp honey
1 tsp vanilla
3-4 ice cubes

Get to Know Cilantro

Cilantro is a must in Latin American and Asian cooking where its chopped into salsas or spring rolls. Its fragrant leaves come from the same plant as coriander seeds, but the flavors are quite different. Cilantro's distinctive taste has been described as fresh and clean to zesty and tangy. I love to bury my face in a bunch of cilantro and take a huge smell, there's nothing like it!



The Basics

• Coarsely chopped cilantro adds fresh flavor to dressings, dips, sauces, stews, vegetables and chicken dishes. It also makes a pretty garnish.
• Sold in bunches, cilantro will last longer if left uncut. So cut off only the amount you will need. And don't overchop, or the tender leaves will turn black.
• To keep it fresh even longer, place the bunch, stem side down, in a glass with an inch or so of water. Cover with a plastic bag, secure with a rubber band and store in the fridge. It should stay fresh for up to a week if you change the water every other day.
 

Taken from Taste of Home - April|May 2011

Kohlrabi for Dinner

Kohlrabi is a weird looking vegetable that comes from the cabbage family and is high is Vitamin C and fiber. Its flavor is delicately sweet, and its texture is moist, yet crisp. Kohlrabi tastes mildly like broccoli with just a hint of cabbage. You're not likely to find it in the grocery store, but when in season the farmer's market is a good bet.

My grandma introduced me to kohlrabi when I was a kid, we would eat it raw with salt. Tonight I wanted to try it cooked, so I peeled the bulb and diced it thin along with sliced carrots, green onion and the kohlrabi greens (minus the stem). I cooked the kohlrabi, carrot and onion in olive oil until tender. I then added the kohlrabi greens and cooked 2-3 minutes longer. With some salt and pepper, this was a delicious side dish to grilled chicken and brown rice.

Read more: Kohlrabi Nutrition Information | eHow.com http://www.ehow.com/about_5108248_kohlrabi-nutrition-information.html#ixzz1PCk6M6T5

From "I Can't Run" to Hooked

There was a time when I said "I can't run" – actually all through school and my 20's. I would try and fail because I would head out the front door and take off running. No warm up, no pacing and by the end of three blocks I was doubled over. This just affirmed my "I can't run" attitude. Then one day the gal in the cubicle next to mine at the Department of Health told me I could run. She was a runner and was healthy and energetic and I wanted to be like her. She told me I was approaching running the wrong way and introduced me to the run/walk method of training. So in my 30's I became a runner! Following the run/walk training, it wasn't long and I was running 3 miles each day and finished my first 5K. I was hooked!

Now that I am in my 40's, running along with proper nutrition, helps me to harness all of those changes happening to my body and my mind during this wonderful time we call mid-life.

Here is a great link that offers "6 Benefits of Running" by Jacquie Cattanach.
http://bit.ly/iKcwGd

Relish the Radish Salad

For me, radishes were never a vegetable that I loved or knew really what to do with – put it on a salad or garnish potato salad. But this spring I am seeing radish recipes everywhere for summer! Tonight I made a radish salad that Mike and I really liked and will definitely keep in the rotation. The best part...I didn't have the fresh parsley, but I added the cilantro from my herb garden and it worked awesome!

Radish Salad

Combine 10 thinly sliced radishes, 8 sliced green onions and 3 Tbsp. fresh parsley (or cilantro) with 3 Tbsp. lime juice, 2 Tbsp. olive oil, 2 tsp. honey and 1/2 tsp. cumin. Add salt, pepper and cayenne pepper to taste. Serves 4.
-Taste of Home

Another Use for Coleslaw Dressing

Just had to share...the coleslaw dressing I made for the recipe posted on 5/22 with sesame oil and rice vinegar worked perfectly with leftovers! I threw together brown rice, chicken, steamed green beans and slivered almonds with the leftover dressing...really good, healthy AND quick!