Category: Heart Healthy

Vegan “Dirty” Brown Rice

Posted on by gch_admin

This is a wonderful rice dish as a vegan main course or a side dish to a piece of fish or chicken. You can spice it up with any of your favorite vegetables and or hot peppers.  For a protein-rich version add a drained and rinsed can of black or red beans along with the vegetables. (See note in directions.)

Ingredients

1 cup of fresh broccoli, chopped
1 cup of fresh cauliflower, chopped
1 cup of sliced carrots
2 cups of long grain brown rice
5 1/2 cups of water
2 tablespoons of garlic
1 teaspoon of salt
1 teaspoon of pepper
1 teaspoon of your favorite dried herb or herb blend (optional)
1 can of drained beans or chickpeas (optional for protein if desired)

Directions

  1. Combine 2 cups of long grain brown rice and 5 1/2 cups of water in a large saucepan. Bring just to a boil. Add carrots and seasonings, stir and bring to a boil. (Add 1-2 tbsp of butter or oil if desired.)
  2. Reduce heat and cover tightly.
  3. Simmer 30 minutes, then lift cover and quickly add the cauliflower and broccoli. Don’t stir.
    Re-cover immediately. [To make this a complete meal with protein, you can add a can of drained beans or chickpeas right here as well.  Add them first, stir the pot, then add the cauliflower and broccoli on top.]
  4. Simmer 15-20 minutes longer, or until rice is tender and all the water is absorbed.
  5. Fluff lightly with a fork and serve.

Nutrition Info

Nutritional Value of Brown Rice (1 cup cooked)

216 Calories
1.8 g Total Fat
0 g Cholesterol
10 mg of Sodium
84 mg of Potassium
45 g Total Carbohydrates
5 g Protein

Nutritional Values of Vegetables (1 cup raw)

73.6 Calories
.8 g Total Fat
0 mg Cholesterol
89 mg Sodium
2607 mg Potassium
15 gr Carbohydrates
5.26 g Protein

The Art of Dicing an Avocado

The Art of Dicing an Avocado

Posted on by Lisa P

Years ago I learned (from somewhere — maybe my Mom, maybe a YouTube video, it hardly matters) the absolute best way to dice an avocado in beautiful, delicious, creamy, uniform cubes. Follow my pictorial below and you’ll be transforming avocados into gorgeous green gourmet goodness in no-time flat.

1) With a medium-sized very sharp knife (I always have very sharp knives, I sharpen them every single time I use them) slice the avocado all the way around lengthwise, cutting the flesh all the way to the pit. Twist the two halves apart.

Avocado cut in half Continue reading “The Art of Dicing an Avocado” →

Orange Broiled Salmon

This recipe for Broiled Salmon using orange marmalade and soy sauce is super easy and takes less than 30 minutes to make.

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 Orange Marmalade Salmon Yum
This recipe for Broiled Salmon using orange marmalade and soy sauce is super easy and takes less than 30 minutes to make.
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time 20 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time 20 minutes
Servings
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Ingredients
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Instructions
  1. In a small bowl, combine tamari (or soy), sesame oil, and marmalade and whisk up well with a fork. If using, mince up a small chunk (1/2 inch) of ginger and stir that in. This is your marinade.
  2. Gently rinse salmon in cool water and put in a gallon-size zip lock bag. Add the marinade and zip the package closed. Gently shake and turn the bag over a few times to cover the salmon with the marinade. Let sit on the counter for 20 minutes or so.
  3. While the fish is marinating, line a cookie sheet or other shallow baking sheet with aluminum foil.
  4. Rinse and trim the scallions, then thinly slice and set aside.
  5. Preheat the broiler on high.
  6. Pull the salmon carefully out of the zip lock bag. Hold it over the bag for a few moments to let the excess marinade drain off. Place the fish skin side up on the cookie sheet. Pour the remaining marinade into a small sauce pan. Add a few shakes of fish sauce (about a teaspoon) if you happen to have some on hand.
  7. Broil the fish for 5 minutes, and then remove from oven. Carefully peel off the skin and discard.
  8. Turn the fish over, then broil for another 5 minutes. It will be a little bit rare, so if you like it less rare, just add another minute. When it's done, remove to a shallow serving dish.
  9. Turn heat to medium under the saucepan and gently bring to a simmer, stirring occasionally. It will thicken a little after a few minutes, and then you can pour it over the fish. Sprinkle the scallions on top and serve.
Recipe Notes

If you don't have marmalade, try using leftover chinese duck sauce!  I actually tried it once when I was desperate and it came out great.

Other variations...

  • Omit the sesame oil and add sesame seeds to the remaining marinade when you heat it.
  • Serve with lemon wedges.
  • Use sugar-free marmalade instead of regular.
  • Add garlic instead of ginger.
  • Top with chopped parsley instead of scallions.
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Roasted Holiday Brussels Sprouts

A delicious recipe for Roasted Holiday Brussels Sprouts, which I modified from a recipe I found online to make it more festive.

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 Roasted Holiday Brussels Sprouts Yum
A delicious recipe for Roasted Holiday Brussels Sprouts, which I modified from a recipe I found online to make it more festive.
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Prep Time 15
Cook Time 20
Servings
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Prep Time 15
Cook Time 20
Servings
Ingredients
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Instructions
  1. Preheat oven to 425 degrees.
  2. In a large bowl, toss brussels sprouts with 2 tablespoons olive oil, kosher salt and pepper.
  3. Line a large baking sheet with aluminum foil. Put the brussels sprouts evenly spaced on the baking sheet.
  4. Roast the sprouts, stirring occasionally for even browning. They are done when until tender and caramelized, about 20 minutes.
  5. Place brussels sprouts back in bowl. Add remaining tablespoon olive oil, balsamic vinegar, cranberries, and walnuts and toss to coat evenly.
  6. Taste and adjust seasoning if necessary, then serve.
Recipe Notes

*If you have some brussels sprouts that are very large, cut them into quarters. The pieces will cook more evenly if they are all about the same size.

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Rockin’ Red Super Smoothie

Rockin’ Red Super Smoothie

You can make this versatile super smoothie at home in less than 10 minutes.  It’s great for a light meal replacement or a post-workout recovery.

This smoothie is LOADED with super-nutrients.  I drank one after a 3-mile run and it kept me sated for about an hour.

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 Rockin’ Red Super Smoothie Yum
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Course Main Dish
Prep Time 10 minutes
Servings
smoothie
Ingredients
Course Main Dish
Prep Time 10 minutes
Servings
smoothie
Ingredients
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Instructions
  1. Soak chia seeds in 3 T of water while you prep the smoothie.  They should soak for about 7 or 8 minutes, until they get gelatinous.
  2. Put the remaining ingredients except the ice cubes in your high-speed blender.
  3. When the chia seeds have formed a gel, add them to the blender, then add the ice cubes on top.
  4. Blend according to your blender’s instructions.
Recipe Notes
  1. If you use an apple instead of applesauce, you can use every part except the stem.  Yep, seeds and all.  Just make sure you wash the apple before using it to get rid of any remaining pesticide residue.
  2. If you use too much parsley you will taste it.  you want just enough to be beneficial (great for bad breath) so a couple of tablespoons should do it.
  3. If you have never tried spirulina, I highly recommend it.  It is a true superfood.  It doesn’t have an appealing taste all by itself, but it is perfect for smoothies.
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Three Vital Behaviors for Losing Weight

Posted on by Lisa P

A few weeks ago I was listening to a book on influence and the author cited research that revealed three vital behaviors of people who lose weight and keep it off.

  1. Eat breakfast
  2. Weigh yourself daily
  3. Exercise at home (i.e. using home equipment)

Does this mean this is ALL you have to do?  Probably not, but if you are trying to lose weight and are struggling, it’s worth adding these activities to your regimen!

Working out at home is not as hard as it sounds.   A couple of DVDs and something to act as a stepper and some weights is all you really need to start out.  You could also forgo all accessories and just walk (or run) up and down your stairs or do crunches and dips).   You can always acquire equipment at garage sales or on Craigslist over time if you find that you need more variety in your routine.

Losing weight isn’t easy, so it pays to use every advantage you can!