Cacao: A Guilt-Free Indulgence!

Image courtesy of bettercancersolutions.com

I'm a weird bird. I don't like chocolate. I was the kid religiously opting for vanilla milkshakes, avoiding M&M's like the plague and definitely not sticking my hand in the cookie jar when it was filled with the chocolate chip variety. Though my aversion is probably a blessing in disguise, I've always felt a little left out. It's no secret that for some, eating chocolate is a near spiritual experience. I'll be the first to admit that it looks so good; nonetheless, I just can't seem to wrap my taste buds around it.

Image courtesy of smallbeerpress.com

But today I'm going to 'take one for the team' because I'd be amiss if I didn't tell you about cacao. Cacao (not to be confused with cocoa) is the raw, natural form of chocolate. The cacao tree is a tropical evergreen found in Mexico and South America that bears leathery, football-like seed pods that grow up to one foot in length and can hold up to 40 seeds (called cacao beans)! All kinds of cacao products are made from these beans - powders, butters and pastes. Because these cacao products are minimally processed at low temperatures, they retain their amazing nutrient content.

Cacao is the basis of dark chocolate. Dark chocolate is made by crushing and liquefying the cacao seeds, then minimally processing them into bar form. It's when things like sweeteners and fats are added that problems start to arise. The health benefits disappear and the chocolate is only good for one thing - adding a nice layer to your waistline.

Though cacao is still fattening when not eaten in moderation, it has amazing benefits when you add a little to your diet...

CANCER FIGHTING - Cacao is one of the world's richest source of antioxidants. The ORAC scale (which stands for Oxygen Radical Absorbance Capacity - a measurement of the food's ability to fight free radicals) gives cacao a score of 95,000 units per 100 grams. Blueberries, which we already know are packed with antioxidants, only rank 9,000 units per 100 grams. You get the idea...these things pack quite the punch.

MUSCLE RELAXING - Cacao is one of the best plant-based sources of magnesium. Ever wondered why women crave chocolate during that time of the month? Well, the body is hankering for some magnesium to aid in muscle relaxation and to relieve cramping. Such smart bodies we have!

MOOD ENHANCING - The theobromine and phenylethylamine in cacao work together to elevate your mood and give you a sense of well-being. Also, cacao consumption raises your body's natural levels of serotonin, making you feel more balanced and at peace. It's the ideal anti-depressant!

TOXIN ELIMINATING - The theobromine also acts as a mild diuretic, helping your body rid itself of toxins more efficiently! Just make sure to drink a lot of water when consuming cacao so that you don't become dehydrated! Flush those toxins on out!

You can find dark chocolate just about anywhere, but check your local Whole Foods or natural grocery for cacao nibs, cacao butter or cacao powder!

In a further attempt to take yet one more for the team, I spent my hard-earned cash on some cacao nibs at Whole Foods to make a homemade and healthy granola. I figured if the cacao nibs were mixed in, maybe I wouldn't notice! Here's the deliciously indulgent play-by-play...

Preheat the oven to 250 degrees. In a large mixing bowl, combine 4 cups of rolled oats with 1/2 cup each of raw almond slices, raw pumpkin seeds and shredded coconut. All of these can be bought in the BULK section at Whole Foods, making it ridiculously cheap. It's pay by the pound, so you'll literally pay just a few dollars for all these ingredients combined!

Now add 1/2 cup of cacao nibs (which can be found on a shelf near the produce section in Whole Foods).

An aerial shot in case you were wondering what was going on in that mixing bowl.

Now grab a few things to jazz this baby up... add 1/2 tsp. sea salt, 1 Tbs. vanilla extract and 1/2 cup maple syrup
to make it all stick together.

Now get your hands dirty. Don't be shy. All those oats need some love.

Spread the mixture onto 2 baking pans (deep pans work better, but use whatever you have!) and pop into the oven
for 1 hour. Every 20 minutes or so, flip the granola around so that it cooks evenly.

Almost there....

BAM! Granola that everyone can agree on! You can even sprinkle chia seeds on top before eating for an added bonus!

Asparagus: A Minor Love Affair

Image courtesy of worldcommunitycookbook.org

If I could eat asparagus every day of my life, I would. I mean, for starters, it's freakin' cute. It comes in a compact bunch... it's my favorite color... it has such lovely details on the end of its spears... it tastes fantastic. What's not to like? Now I admit, I sound nuts, but just ask Adam and he will confirm that I am preaching the truth here! I make a bee-line for asparagus just about every time we walk into the market. Long live asparagus! And yes, I'll take seconds!

Not only is asparagus tasty and good-lookin', but I'm happy to tell you that it's fantastic for your insides! Here's why...

CANCER FIGHTING - Asparagus contains many antioxidants, among them glutathione, which has been referred to as 'the mother of all antioxidants'. This antioxidant actually attracts toxins and free radicals, then removes them from the body. The anti-inflammatory compounds in asparagus also help to prevent cancer.

HEART HELPING - The fiber and B vitamins (among them, folate) in asparagus can help lower the risk of high blood pressure, heart disease and stroke.

FLUID BALANCING - The high potassium content in asparagus helps to maintain the fluid balance inside the cells and tissues. Potassium is also essential in maintaining the activities of the nervous and cardiovascular systems.

DIGESTION SUPPORTING - The nutrient inulin (not to be confused with insulin) in asparagus passes undigested through the intestinal tract on its way to the large intestine, where it feeds the friendly bacteria that helps in nutrient absorption.

CELL GROWING - Just 1 cup of asparagus provides approximately 70% of your daily value of vitamin K, which is essential in cell growth, bone mineralization and blood clotting.

Now asparagus can be cooked in many different ways, but I'd like to share my favorite way with you now...

Preheat the oven to 450 degrees. After washing the asparagus well, cut off the hard ends and then slice the spears in half.

Grab your army of spices. I suggest sea salt (or regular salt), pepper and garlic salt or garlic powder.

On a grill pan (or regular saute pan), heat 1-2 Tbs. of olive oil on medium-high heat, add the asparagus and lightly season with your army of spices (you can always add more later once you taste it).

Press down on the asparagus as it cooks so it starts to get the 'grilled effect'. After it starts to soften and becomes a deeper shade of green (approximately 5 minutes), remove from the heat and put the whole grill pan in the oven (ONLY IF your pan is oven-safe). If not, just lightly spray a baking pan with non-stick spray and evenly space the asparagus on the pan.

Roast the asparagus on 450 degrees until it starts to shrivel (approx. 5-10 minutes). It will look like the picture above.

Serve it up as a side. It goes great with fish and it's SOOOO easy!

Here are a few other recipes to get your wheels turning...

ROASTED ASPARAGUS AND CHERRY TACOS
Sometimes the oddest combinations end up surprising you! She raves about this one!

Image courtesy of thekitchn.com

SHAVED ASPARAGUS PIZZA

Image courtesy of smittenkitchen.com

Great Northern Beans: Lovin' On This Legume

Image courtesy of teczcape.blogspot.com

My mother was always an excellent cook, but unfortunately, she didn't enjoy cooking... at all. She made that very clear. This would have been fine except for the fact that she had a hungry husband and two ravenous kiddos to feed. My brother in particular would eat dinner, then want another one about an hour later. He was a bit... how do you say it?... big-boned. The alternative - eating out - was expensive, so that only left one option... cook some dinner already, mom.

In an effort to inspire her in the kitchen, my dad sent her off to Ursula's Cooking School in Atlanta. Actually, I don't even know if that's what it was really called. All I know is that I was going through my Little Mermaid phase and this lady sounded awesome! Did she have lots of arms with tentacles? Is that how she was able to multitask so effectively in the kitchen? I was mesmerized. We needed to be introduced.

Image courtesy of fanpop.com

The closest I ever got to Ursula was through her delectable recipes, which my mother started whipping up at home like a true professional. Granted, mom didn't have multiple arms to aid in the process, but she did pretty well in my estimation. To this day, both of us still make Ursula's Hearty Bean Vegetable Soup. It's not the red-based vegetable soup you would expect, and for someone who's not crazy about soup (aka. this girl), I find it especially appetizing. Now before we get to the recipe, let's talk about one of the soup's main ingredients, Great Northern Beans.

You might not be familiar with these little guys. They're little white beans that look sort of like lima beans in shape and have a creamy, nutty flavor. You can find them in the dry form or in a can. They're very good at absorbing the flavors of the food they are cooked with, so if you're not a huge legume fan, Great Northern Beans might be just the thing for you!

Here's why you should jump on the Great Northern Bean train...

RICH IN SOLUBLE FIBER - In addition to speeding up the process of toxin removal in your intestines, soluble fiber also helps to reduce LDL (bad) cholesterol. Just 1 cup of Great Northern beans has approximately 16 grams of fiber. The more fiber you have in your diet, the fuller you feel, which can assist in weight loss.

PACKED WITH PROTEIN - Like legumes in general, Great Northern beans are full of protein, without the added fat. In 1 cup of cooked beans, there is almost 15 grams of protein. That same cup has less than 1 gram of fat.

CHOLESTEROL-FREE - Watching your cholesterol? No need to fret when eating these beans! One cup has 0 grams of cholesterol. Score!

ANTIOXIDANT CITY - Great Northern Beans contain both omega-3 and omega-6 fatty acids, which help prevent cardiovascular disease, strengthen the immune system and fight cancer-causing free radicals in the body.

FULL OF FOLATE - In just 1 cup, you are meeting 30% of your recommended daily value. Folate helps produce and maintain new cells, which is why it's particularly important for pregnant women. In addition, folate helps prevent changes in DNA which can lead to cancer, making it a great vitamin for everyone else!

This list barely touches on the full capacity of Great Northern Beans. They're really, really good for you! Now, since you're pumped up and ready to try some, let's take a look at Ursula's famous recipe, picture by picture...

Cut 2 large or 3 medium white onions into chunks. I half the onion and then slice the halves into slender chunks, like so.

Dice or mash 7-8 cloves of garlic.

Spray a soup pot lightly with non-stick cooking spray and add 2 oz. of butter and 2 Tbs. of olive oil. Heat until bubbling.

While the pot is heating, peel and cut 3 large baking potatoes into large cubes.

When the butter-oil combo is bubbling, add the onions and garlic. Saute for 2-3 minutes until they're a bit softer.
Now add the potatoes and 1 Tbs. of salt.

Now add 8 cups of HOT tap water. Stir and bring to a boil.

Once the mixture is boiling, add 2 (16 oz.) packages of frozen green beans or the fresh equivalent, whichever you prefer.
Simmer uncovered for 20-30 minutes until the potatoes are done, then use your spoon to mash the potatoes against the
side of the pan. You'll want to mash the majority of the potatoes so that your broth becomes more creamy.

Now bring the soup back to a boil and add 1 Tbs. marjoram, 1 tsp. sage and 1 Tbs. of beef, chicken or vegetable
granules (I used vegetable bouillon b/c it's what I had on hand). My mother uses chicken granules, which I prefer.

Now drain the water out of 2 cans of Great Northern Beans...

...and add them to the mix. Just before serving, add 1 lb. of smoked kielbasa (casing removed and sliced into thin circles).
Salt and pepper to taste and let the kielbasa heat up for a few minutes.

My favorite homemade soup! It's a crowd favorite and so very simple!

Lemons: Lovely Little Lifesavers!

Image courtesy of ergoorgo.com

I was the kid rockin' the lemonade stand on my parent's driveway each summer. Like my father, I had a bit of an entrepreneurial streak and selling lemonade was the only viable option for avoiding any child labor disputes. My mom made a mean lemonade (Crystal Light, I think?) and I usually contributed a colorful handmade sign on poster board (I was the artist in the family, after all). The teamwork usually resulted in a million-billion-trillion dollars. No, scratch that. It was usually a million-billion-trillion pennies. Ahh... young entrepreneurship at its finest.

I didn't realize it at the time, but I was onto something! Lemons are fantastic for you, meaning I was pretty fantastic for offering lemonade at such a bargain price to the UPS delivery guy, the mailman, the exterminator and all the other suckers who lived in our neighborhood and found my mini-business amusing. Lemons...

Image courtesy of quantumbalancing.com

FIGHT INFECTION AND BOOST IMMUNITY - Lemons are packed with vitamin C and flavonoids, which both work to fight infection and boost your immune system.

DETOX YOUR LIVER - Lemon acts as a stimulant and helps liquify the bile and dissolve other poisons in the liver.

HELP WITH WASTE ELIMINATION - Lemons act as a natural, mild laxative, helping to keep you regular.

FIGHT CANCER - There are 22 cancer-fighting compounds found in lemons. These compounds have been studied for their seeming ability to slow or stop the growth of cancer tumors.

DESTROY BACTERIA - Lemons are naturally antibacterial and can help destroy the bacteria that causes disease.

IMPROVE OXYGEN LEVELS - Edmund Hillary, the first man to reach the top of Mt. Everest, credits his success to lemons. Yes, it's true! Lemons help regulate your carbohydrate levels, which in turn affect your blood oxygen levels. If you're having difficulty breathing (during workouts or at high altitudes), grab a lemon!

This is just a short glimpse of what lemons can do for you. They are nutrition powerhouses, and they're not hard to work into your diet. After grocery shopping, squeeze a few fresh lemons into a small tupperware container and keep in the fridge for easily spicing up your water throughout the day or adding to your salad or fish. Also, try making a morning cocktail of warm water, lemon and honey. This tasty concoction detoxes the liver and jump starts the body.

Here are some recipes that use lemon in very creative ways...

ALMOND AND LEMON CRUSTED FISH WITH SPINACH

Image courtesy of eatingwell.com

YUCATAN LEMON SOUP

Image courtesy of eatingwell.com

RIBBONED ASPARAGUS SALAD WITH LEMON

Image courtesy of smittenkitchen.com

Summer Fruit: The Sweet Scoop on Strawberries

Image courtesy of freedigitalphotos.net

When I was a little girl, I wanted to live in Strawberry Land, where life was always delicious. I wished for friends with names like Huckleberry Pie, Blueberry Muffin and Raspberry Tart. Strawberry Land was a place where you automatically got a pink polka-dotted cat named Custard (no begging and pleading with the parental units required). It was basically my idea of H-E-A-V-E-N!

This was the 80's and sadly, the closest I ever got to Strawberry Land was watching 'Strawberry Shortcake' on TV while chowing down on my mom's homemade strawberry pie. Though disappointed that I was still stuck in the living room, I deemed the strawberry pie an acceptable consolation price.

I just loved strawberries! On TV! On pies! Even all by themselves! My little six year old self was right though... strawberries are actually quite fascinating (and for much more than their TV glitz and glam). Care to read along while I ramble like a silly schoolgirl about my first love, strawberries?

Image courtesy of letsgorideabike.com

COLORFUL CANCER FIGHTER - Strawberries get their rich red color from a group of phytochemicals called anthocyanins. In lab studies, anthocyanins were shown to inhibit the growth of colon, lung and leukemia cancer cells, while still allowing healthy cells to grow and reproduce. The high level of antioxidants in strawberries also plays a major role in fighting cancer-causing free radicals in the body.

TASTY ANTI-INFLAMMATORY - You could say that strawberries are like the natural version of Ibuprofen in the body.  The phenols in strawberries help to inhibit enzymes that cause inflammatory disorders, such as asthma, osteoarthritis and atherosclerosis.

DELICIOUS EYE OPENER - Strawberries are packed with vitamin C, which helps protect your eyes from the sun's rays. Vitamin C also strengthens the cornea and retina, leaving you with much stronger eyes than your average Joe.

JUICY BONE BUILDER - The trace mineral manganese is a key player in building and maintaining bone structure. Additionally, the potassium, magnesium and vitamin K found in strawberries ensure proper bone health.

POWERFUL HEART HELPER - Strawberries look like mini hearts so it's no wonder that the phytochemicals in strawberries have been shown to lower bad cholesterol, which causes plaque build up in the arteries and hinders blood flow. Just a few strawberries a day can keep your heart happy and healthy.


It's been a Sprouted Kitchen kind of week... humor me while I share another attempted recipe for her Strawberry + Leek Quesadillas. I made these on Sunday morning for brunch, and I felt pretty fancy pants when it was all said and done. Like maybe I should call a friend to come over so I could show off a little.

Thinly slice 1 leek and a handful of strawberries.

Saute the leeks in a tiny bit of olive oil until slightly brown, then remove and set aside.

Add a tiny drizzle of olive oil to the same pan and place 1 brown rice tortilla inside to start warming up.
Top with the leeks and strawberries.

Now, sprinkle mozzarella and goat cheese crumbles on top of the strawberry layer.

Place the second tortilla on top and press firmly to seal.
Flip it over and cook an additional few minutes to brown the other side.

Top with the remaining strawberries, a sprinkle of goat cheese and a few pieces of cilantro.
Your brunch-mate will thank you!

If you just can't get enough strawberries, give these recipes a try...


STRAWBERRY-AVOCADO SALSA:
http://www.myrecipes.com/recipe/strawberry-avocado-salsa-10000001891907/

Image courtesy of cookinglight.com

QUINOA SALAD WITH BLUEBERRIES, STRAWBERRIES & WATERMELON:
http://glutenfreegoddess.blogspot.com/2011/07/quinoa-salad-with-blueberries.html

Image courtesy of glutenfreegoddess.blogspot.com

A Lonely Legume: Eat Yo' Peas, Please!

Image courtesy of peasrecipe.com

I can only speak for myself here, but I grew up hating peas, or English peas as we called them. I really despised those buggers. Their presence on my plate told me two things... 1) my mother loved me enough to feed me vegetables, but 2) she clearly wanted to ruin my life. They tasted like dirty swamp water.

I pushed those peas around my plate with gusto, hoping against hope that they would suddenly vanish from my plate or maybe just give the impression that I ate a few. If my parents had allowed our dog Hank into the kitchen during dinnertime, I would've definitely flung him a few. Hate is a strong word, but it is the only word appropriate for my feeling towards those little green globes of swamp water.

So you can imagine my surprise when I decided to give green peas another try, and I actually LIKED THEM this time! Then, when I started reading up on their nutritional benefits, I liked them even more. I can only compare the feeling to that of seeing the biggest dork in high school at your reunion and finding out he's magically transformed into a Brad Pitt look-alike. Pleasant surprise mixed with the thought of 'what have I missed out on?!?'.

Green peas (also called sweet peas or English peas) are one of the most nutritious legumes, yet they seem to be largely ignored (probably because we all hated them as children). They are believed to have originated in the Sub-Himalayan plains of northwest India and have been traced back thousands of years (we're talking BC, not A.D.).


Here's why you should give them another try...

HEART HELPERS - Green peas are packed with omega-3's and antioxidants.

CANCER FIGHTERS - The phytonutrients in green peas act as health protectors, fighting cancer-causing free radicals in the body.

BLOOD SUGAR REGULATORS - The high dietary fiber and protein content of green peas can help regulate your blood sugar and lower your risk for type 2 diabetes (1 cup of raw peas provides 30.3% and 14.7% of your daily values respectively, based on a 2000 calorie diet)

FATIGUE FIGHTERS - Green peas provide a significant, non-animal source of iron, a nutrient that fights fatigue, helps in proper blood cell formation and carries oxygen throughout the body.

FAT BLASTERS - One cup of raw peas has only 1/3 gram of fat and 115 calories.

EYESIGHT ENABLERS - The lutein found in peas helps to reduce the risk of macular degeneration and cataracts.

VITAMIN PROVIDERS - One cup provides 44.6% of your DV of vitamin K (for bone building) and 32.5% of vitamin C (for immune support).


When buying fresh peas in the pod, look for pods that are smooth and consistent in color. I really like buying them fresh because you get to shell them. It's really easy and can be really cathartic... the kind of therapy you don't have to pay the big bucks for!

To ease myself back into the pea game, I tried this recipe from SmittenKitchen.com (but I added shrimp because I felt like it, ok?). I've attached simple step-by-step instructions and pictures for your viewing pleasure. It was incredibly flavorful and sooooo good that I hardly noticed my pesto was made from peas!  
http://smittenkitchen.com/blog/2011/06/linguine-with-pea-pesto/

To prep, toast the pine nuts in the oven at 350 degrees for 5-10 minutes, watching them closely to prevent them
from burning. Pine nuts can be expensive (like $30 per lb.), so you can always
substitute them with raw cashews or almonds.

Shell your fresh peas. This part should be fun! Get the kids involved! 

Peel and devein the shrimp.

Bring the water to a boil and cook the linguine until al dente (when draining, reserve 2 cups of the pasta water for later). You can use whole wheat pasta if you want to make it extra nutritious!

In a small saucepan, bring lightly salted water to a boil. Add the green peas and cook for 2 minutes. Drain the peas,
then transfer them to an ice bath for a minute and drain again.

In a food processor, add the peas (setting 1/2 cup aside for later), pine nuts, garlic and salt. Now add the parmesan cheese... and blend for 2-3 minutes, scraping down the sides if necessary.

While it's mixing, drizzle in a bit of olive oil.

While your sous chef is busy manning the food processor, saute your shrimp in a little olive oil and garlic.

Add the cooked pasta and pea mixture to the pan of cooked shrimp. 

Add in the extra peas you saved and as much of the reserved pasta water as you need
to make the pesto mixture combine more easily. Salt and pepper to taste.

Serve it up while it's hot and chow down! Nom nom nom!

Here are a few more pea recipes to get your wheels turning...

MINTED PEAS & RICE WITH FETA:
http://www.eatingwell.com/recipes/minted_peas_rice_with_feta.html

Image courtesy of eatingwell.com

GREEN PEA SOUP:
http://www.chow.com/recipes/29519-green-pea-soup

Image courtesy of chow.com

My grandmother calls me 'sweet pea'. I guess my love for them was meant to be.