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Food Matters
All about fresh, flavorful food


Meatless Spaghetti and Meatballs Recipe

This second try at making a plant-based meal for my meat-and-potatoes-atarian husband wasn't a success for him. Fortunately, they were still delicious to me so I ate them. The problem was they didn't hold together even though I added eggs. Most of them fell apart when I put them in the hot sauce. Some of them did. Some of them didn't. I thought the lentils made the sauce rich and sumptuous but my husband thought the texture was awful. So it wasn't that there were vegetables in it that he objected to. It was the texture he did not like.

I've found that my food processor is my best friend and confidante. It shreds the vegetables into such tiny bits that they are invisible when cooked and added to the recipe. When my husband asks, “What’s in those meatballs?” I can honestly say mostly beans and rice which are foods that he will eat. I like this recipe because, once browned in olive oil, the color is really very much like a true Meatball. The sauce completes the deception. If you make from-scratch spaghetti from semolina flour it’s a real taste treat.

spaghetti

Meatless Spaghetti and Meatballs

Ingredients:

  • 1-1/2 cups green lentils (dry)
  • 2 tablespoons olive oil
  • 1/2 yellow onion, shredded
  • 2 cloves of garlic, shredded
  • 1 carrot, shredded
  • 3 cups stock (veg, chicken or beef)
  • 1 cup cooked rice
  • 1/2 cup walnuts, chopped fine
  • 1 heaping tablespoon tomato paste
  • 1-1/4 cups panko bread crumbs, plus 1 cup for rolling balls
  • 1 to 2 eggs
  • 2 t. Oregano
  • 1/4 c Parmesan or Romano cheese
  • 2 t. Parsley
  • Salt and pepper to taste

Directions:

Shred the onions and carrots in your food processor. Put a couple tablespoons of olive oil in a small stockpot and add diced onion, garlic, walnuts and carrots and saute over medium-low heat. Low and slow makes the veggies soft and sweet. Add salt and pepper to taste. Cook for about 5 minutes or until everything is translucent.

Once the veggies are soft add the lentils and liquid and stir, then cover, and bring to a slow boil. Reduce heat to a simmer and cook just until the lentils begin to soften. Check them after 15 minutes. Try a spoonful. If they are soft they’re done. If you need to cook them longer add a little more stock. A little bit at a time. You’re looking for the lentils to absorb the liquid but you don't want them to be mushy. Let them cool a bit.

Put 2 cups of the cooked lentil concoction in the food processor. Add 1 cup cooked brown rice, 1 or 2 eggs, a big dollop of tomato paste and 1-1/4 c panko. Pulse until combined. Taste for seasonings. At this time if you want you can add 2 teaspoons of oregano, parsley or 1/4 cup of parmesan or romano cheese. I didn’t add cheese to mine and they taste very good without it.

Make balls with the mixture, then roll each one in the breadcrumbs.

meatballs
Don't these look like meatballs made with meat?

Add enough oil to cover the bottom of a large skillet. Turn the heat to medium-high. Add the balls and cook on all sides until brown and crispy.

Serve with your favorite marinara sauce over spaghetti or any type of pasta you prefer.

 

A Plant-Based Chili for Everyone

I have always been a veggie lover so when certain people started touting the plant-based way of eating I was already on board. By the way, to my way of thinking plant-based is a kinder, gentler way of saying “vegan”. For some odd reason “vegan” has become somewhat of a pejorative term. I’m not sure why but “vegan” is associated with militant, in-your-face, meat-shaming folks who might belong to PETA. And I don’t mean the bumper sticker that says People Eating Tasty Animals.

I think plant-based is a more accurate term. People have all sorts of ideas about what veganism means and plant-based describes that way of eating better. So, when we recently found ourselves watching the documentary “The Game Changers,” I took that as a jumping off point to try to persuade my meat and potatoes husband to eat less meat and more vegetables. Would he try this at least one day a week I asked? Yes, he said. I like beans. And he does. So off we go. We’re calling it Meatless Monday.

Over the next few weeks I am going to embark on a discovery of meatless meals that a vegetable-eschewing, meat-loving person might like to eat. Yes, I forgot to add that not only does he love meat but he also does not like vegetables. Really; for truly, the only vegetable he will eat besides iceberg lettuce is the potato. Will this be a Mission Impossible? No sirree Bob! I’m stubborn and do not give up easily.

My first recipe is a no-brainer. I’m going to make a Meatless Bean Chili with a ton of vegetables. I’ve figured out how to make it so he won’t go in like he always does and pick out the vegetables. Yes! He does that!

Vegetarian Chili

Meatless Bean Chili Recipe

This can be made with or without animal proteins including dairy depending on your choices

Ingredients:

  • 12 oz dry beans OR 12 oz total combination of pinto, garbanzo, kidney beans, etc. Pretty much any single variety of bean or beans you like or would like to try. I use dry beans because there’s less packaging.
  • 3 carrots, peeled
  • 2 stalks celery
  • 1/2 onion, can be red, white, yellow, sweet
  • 1-2 tbsp olive oil
  • Vegetable broth
  • 1 28-ounce can diced tomatoes
  • 1-2 tbsp tomato paste
  • 3 cloves garlic, peeled and smashed
  • 2 tsp cumin
  • 2 tsp oregano
  • 2 tsp smoked paprika
  • 2 tsp cocoa powder
  • 2 tbsp chili powder
  • 1 tsp red pepper flakes, optional
  • Salt and pepper to taste

1. Soak the beans in a crock pot over night. Pour off the water. Set aside.

2. Start off by shredding the following in a food processor. (I shred the veggies so when I sauté them slowly so they will soften. Then when I add them to the beans they will be almost invisible when completely cooked. This is to fool the vegetable hater in the family so they don’t know that they’re eating veggies):

3. Sauté the veggies slowly in a large pot with a little olive oil. Don’t let them burn but you can let them caramelize. Add the veggies to the crock pot beans. If there’s any nice brown leavings in the bottom of the pot scrape that out and put it in with the beans.

4. Pour in enough vegetable broth to cover the beans. Add 1-2 tablespoons tomato paste and half a 28 oz can of diced tomatoes. (Muir Glen does not have the BPA lined can) You can use fresh tomatoes, too.

5. Add cumin, oregano, smoked paprika, salt and pepper to taste, cocoa powder, mild chili powder, and hot pepper flakes if you want more heat. All the seasonings can be adjusted up or downwards depending on your preference.

6. Turn the crock pot on high and cook until the beans are tender about 6-8 hours.

7. Garnish with cheese, avocado, corn chips, chopped green onion or dollops of sour cream.

I’m writing this on a Sunday. Tomorrow is Meatless Monday. Then, I’m going to make Veggie Meatballs in a Fresh Tomato Sauce with Homemade Pasta.

 

These 12 Foods Enhance Your Heart Health

You can't live without your heart, so it only makes sense to take care of this vital organ. You probably know you should avoid eating too many deep-fried foods or living on a diet of steak. What can you eat to benefit your heart health? 

Your body needs certain nutrients to keep your ticker pumping away. Choosing the right combinations of foods can nourish your heart and keep you feeling your best. Many of these have additional benefits, too — so you have the perfect reason to grab your fork. 

photography-of-garlic-on-wooden-table-630766

1. Fatty Fish 

Did you know that the American Heart Association recommends eating at least two servings of fish per week? Fish such as salmon is high in omega-3 fatty acids, which are critical to heart health. Heart disease rates are typically lower in Asian nations, where fish is a significant dietary staple. 

Exercise caution if you're pregnant, though. Some varieties of fish, like mackerel, contain high levels of mercury that could harm your developing fetus. Stick to choices like canned tuna and catfish. 

2. Dark, Leafy Greens

You might have heard that you should eat more kale — but do you know why? Dark, leafy greens are nutritional powerhouses. They're chock-full of vitamins and nutrients, including those that benefit your heart. 

Don't think you have to resign yourself to eating salads every day. You can prepare greens like romaine on the grill by brushing them with oil and adding your favorite seasonings. They heat quickly, so toss them on as your main dish finishes cooking — or make them into a speedy meal by themselves. 

3. Onions

Flavonoids are fabulous chemicals found in food. They contribute to the vibrant hues in particular items, like berries. You can also find high levels in onions. 

Flavonoids act as antioxidants by preventing the oxidation of LDL, or bad cholesterol. Researchers believe that this process forms the first stage in plaque production. When plaque builds up in your arteries, it can lead to a heart attack. 

4. Nuts 

You might think, "Aren't nuts high in fat and salt? How could they benefit my heart?" However, while nuts do contain fat, it's the heart-healthy variety that lowers your cholesterol. Plus, if you purchase them at health food stores, you can find them without added sodium. 

The vitamin E and omega-3 fatty acids in nuts improve the lining of your arteries, keeping them from hardening. This flexibility can prevent heart failure from the organ pumping too hard to increase circulation. 

5. Cucumber 

Did you know that many Americans consume hefty amounts of sodium each day, mainly due to additives in processed foods? Too much salt can lead to increased blood pressure and damage to your blood vessels. Cucumbers, conversely, contain high levels of potassium, an electrolyte that helps counter the effects of salt. It helps your kidneys excrete excess sodium, thus lowering your blood pressure. If you don't enjoy the flavor of raw cucumber, put a few slices in your water bottle for flavor. 

6. Garlic 

You might have heard that garlic keeps vampires at bay, but the myth may have originated in this herb's beneficial effects on your blood. Investigators believe your red blood cells turn garlic's sulfur into hydrogen sulfide gas. This expands your blood vessels, making blood pressure regulation easier. You can eat a full clove per day for maximum effect — just don't consume it before a hot date night.

7. Tomatoes 

What pairs perfectly with garlic? Tomatoes, of course. Go ahead and have a slice of pizza. The combination can benefit your health, especially if you skip processed toppings like pepperoni and ham. Plants in the allium family, like garlic and onions, also increase the bioavailability of lycopene in these fruits. Lycopene helps your vision, so if you have trouble seeing at night, go out for Italian. 

8. Olive Oil 

Even though olive oil is 100% fat, it's also the heart-healthy kind. Olive oil contains monounsaturated fat, which lowers total cholesterol, as well as LDL levels. Drizzle it on salads, or brush it on a pizza crust. 

9. Avocados

You have another reason to love avocado toast: The vitamin E in this green fruit helps to keep your veins and arteries pliable. Don't let the haters keep you from this breakfast staple — you're eating it for your health.

10. Berries 

Berries are high in anthocyanins, a class of compounds with antioxidant effects. In addition to fighting disease-causing free radicals, anthocyanins have anti-inflammatory and antiviral benefits. They may also prevent high blood pressure. 

11. Wine 

If you don't drink already, you can get the heart-healthy benefits of wine by imbibing grape juice or eating the fruit. However, if you enjoy a glass of merlot with your evening meal, you could boost your health. In excess, alcohol can increase your blood pressure, but in moderation, it has a beneficial effect. Strive for no more than one drink per day for women and two for men. 

12. Tea 

Tea contains catechins, a type of antioxidant. These compounds can repair damage from oxidative stress due to exposure to smoke or other environmental toxins. Some research suggests that tea may also help you control your blood sugar levels. When your glucose levels spiral out of control, you could develop Type 2 diabetes. That condition increases your risk of developing cardiovascular disease. 

If you want to enhance your heart health, start by improving your diet. Your recipe for a fully functioning ticker could be right in your kitchen.

Navadhanya Ayurveda Bowl Recipe

Navadhanyas are the nine-grain varieties popularly known for their health benefits. The Navadanya includes Bengal Gram, Wheat, Horse Gram, Green Gram, Rice, White beans, Black Sesame Seeds, Chick Peas or garbanzo beans, and Black Gram.  These nine grains provide essential nutrients to the human body. These grains are versatile and can be used in a variety of dishes like soups, salads, appetizers, main course, etc.

Bengal gram, which is popularly called Chana dal in Indian cuisine, is yellow in color and it can retain its shape even when fully cooked. It has a nutty flavor which adds to the deliciousness and rich flavor. Wheat, popularly called as Godhuma in Ayurveda, is Vata and Pitta pacifying and helps in improving body strength and nourishment. Horse gram, called Kulattha which is predominant of Kashaya Rasa (astringent taste) is Kapha Vata Pacifying. Green gram, or Mung beans, are easier to digest and can be eaten daily. All these grains are great sources of plant-based protein. If we closely analyze each of these grains is a powerhouse of nutrients. The consumption of these nutrients combined together keeps us healthy and free from lifestyle disorders.

Let us look at the recipe of Navadhanya Ayurveda Bowl/ Navadhanya Kicchdi. This healthy and mindful recipe can keep the diseases at bay.

Navadhanya

Navadhanya Ayurveda Bowl Recipe

Ingredients

  • 1 Cup of Navadhanya (2 tbsp. of each of the grains in equal quantity)
  • 1 tbsp. Olive Oil
  • Half of a yellow onion
  • 2 plum tomatoes deseeded and sliced
  • A handful of fresh cilantro chopped
  • Salt and Pepper to taste

Method of Preparation

Soak all the grains except rice overnight in 2 cups of water. In a medium pot cook the washed and drained grains in 3 cups of water. Return to a boil, then reduce the heat and cover the pot. Simmer, stirring occasionally, until all the liquid has been absorbed about 20 mins. In a pan, add 1 tbsp. Olive oil and sauté the onions until soft. Add the tomatoes, cover and cook for 2 minutes or until mushy. Add salt and pepper to taste. Combine well the cooked Navadhanyas with onion-tomato mixture. Garnish with chopped cilantro.

 

 

 

Homemade Bread: It's Healthy

To begin with, your bread will be fresher than any loaf you purchase in a store. You’ll also avoid at least these 10 chemicals often used in commercial breads:

  • Potassium bromate – improves rising and gives bread greater volume.
  • Azodicarbonamide (ADA) – dough conditioner
  • Partially hydrogenated oil – a trans fat (linked to “bad” cholesterol)
  • Sugar – a preservative
  • Monoglycerides and diglycerides – make the bread softer, prevents it from going stale
  • Butylated hydroxyanisole (BHA) – preservative to prevent rancidity
  • Sodium – salt (generally higher amounts than your homemade recipe)
  • Carmel coloring
  • High fructose corn syrup – less common today
  • Soy – keeps water and oil from separating among other things

Homemade bread has many benefits
Photo by Loretta Sorensen

Even white bread that’s made at home is healthier than what you can purchase. Begin by using unbleached white flour. Make it even healthier with the use of organic white flour.

Your control of ingredients includes being certain your whole grain flours are 100% whole grain – especially when you grind your own grain. Sprouted flours and grains boost the healthy aspects of your bread.

Organic and sprouted flours and grains are more available and affordable than ever, as are organic versions of nearly every ingredient you may want to use in a bread recipe.

Typically, a homemade loaf of bread made with organic ingredients costs less than $1.00. In a two-pound loaf, there are some 12 slices, which cost less than 10-cents per slice.

On the economic side of homemade bread, your delicious, nutritious and economical loaves can serve as a main ingredient in meals consisting of French toast, grilled cheese sandwiches, toast and nut butter, etc.

By baking your own bread, you can easily modify recipes and add nutritious and tasty ingredients that include seeds – flax, sunflower, poppy, sesame, etc. You can use eggs, milk, honey or maple syrup, herbs, and other flavorings.

As if all of that wasn’t enough, home-made bread almost always tastes better than any commercial loaf.

If you’re concerned about the time required to bake your own bread, you might consider purchasing a basic bread machine. Often, used bread machines sell for as little as $10. New ones can cost less than $50. Since you’re saving at least $2 per loaf of bread you make, you’ll quickly recover the cost of your machine – and eat better!

Using a bread machine and my recommended dough prep process, you can produce a beautiful loaf of bread in about two hours.

 More than likely you’ll have leftover pieces of bread. Slice and dry them to maintain a nutritious bread crumb supply to use for cooking foods such as meatloaf, fried meats, etc. A grater or food processor works great to shred the dry slices.

Bake several loaves in one day, store in the freezer or give them as gifts to family and friends. Take them to potluck meals – you’ll be the center of attention! Make your own garlic toast, breadsticks, even sweet rolls. You’ll be pleasantly surprised at how fast and easy it is to produce your own bread and improve your health and nutrition!


Longtime journalist Loretta Sorensen is the author of Secrets To Baking Your Best Bread Ever! and regularly shares recipes and information about bread baking on her websiteYou’ll find her book on Amazon, Barnes and Noble and in the Country Store at www.ourdakothorsetales.com. Her weekly bread baking posts are featured at Mother Earth Living, Grit Magazine, Facebook (Secrets to Baking Your Best Ever), Twitter @bakeyourbestever and Pinterest at “Secrets to Baking Your Best Bread Ever.”  

Shop Plastic-Free at Farmers Market

Going to the farmers market is something I look forward to every weekend. The produce is fresh, locally grown and so delicious. Getting food that’s locally grown and seasonal is better for the environment because it doesn’t have a big carbon footprint. That’s because it doesn’t have to travel overseas to get to you, resulting in fewer emissions. It’s easy to shop plastic free at the farmers market too, because there aren’t any produce stickers on the produce. A lot of the produce also comes completely package free on its own. That said, there’s still disposable plastic bags and plastic produce bags the farmers will offer you. It’s a good idea to avoid these and come prepared with your own items. Here’s how I stay plastic free at the farmers market, and how you can too.

IMG_7790_opt
Shopping plastic free doesn’t need to be hard!

Reusable Produce Bags

Single use produce bags are super wasteful. You can easily avoid these by bringing reusable produce bags with you to the market. There are so many different kinds to choose from.

Personally, I have a mix of cotton and synthetic produce bags. I really love the cotton ones because they have cute patterns on them and they’re compostable at the end of their life. However, the synthetic produce bags hold up just as well and have saved me from using disposables many times in the past. It really just depends on personal preference.

You can fit all kinds of things into these produce bags: apples, pears, broccoli, string beans, lettuce, etc. They hold a surprising amount of stuff, all without ripping! They’re honestly way more reliable than single use produce bags ever were. I recommend taking at least ten with you, if not more.

Reusable Tote Bags

Don’t forget your tote bags! These will be used to hold all the reusable produce bags you fill with fresh veggies as you walk around the market.

Most people are used to bringing their own reusable tote bags by now, but they don’t always realize that’s just one step of the equation! Still, they’re an essential part of a plastic free haul. I recommend using bags made from recycled plastic, or canvas tote bags. I use a mix of the two. I recommend taking at least two big tote bags, if not more.

I also recommend taking at least one bag that has a cardboard bottom. This comes in handy when you want to store berry cartons without having them fall all over the place and get squished. It’s a real-life saver!

Beeswax Wrap for Cheese and Bread

If you’re lucky enough to have access to cheese and bread at the farmers market, I suggest taking some beeswax wrap with you. Cheese needs to be kept sealed to preserve it. Instead of wrapping it in plastic wrap, ask the vendor if they could wrap it in your beeswax wrap instead.

Beeswax wraps are completely compostable at the end of their life, which is awesome. There are some beeswax wraps that are designed specifically with baguette’s in mind, so consider investing in one of those if you have a weakness for baguettes. I recommend taking at least two medium sized beeswax wraps, depending on how much cheese or bread you plan on getting.

You can also but bread into cloth produce bags, if they can fit. When you get home, I recommend eating the bread right away to avoid it getting hard. You can also freeze the bread to help preserve it without plastic. Cheese should always be put in the fridge right away and stored in the beeswax wrap.

Glass Jars for Berries

At the farmers market, lots of berries come packaged in paper cartons. You can return these cartons to the vendors so they can be reused. It helps save the farmers money, and keeps things waste free.

However, if you don’t like the idea of your berries possibly getting crushed inside your tote bag, bring some glass jars with you to market. You can transfer the berries over to the glass jar and hand the cartons back to the farmer before you leave. This way, your berries will stay fresh and un-squished.

Another option is to do what I do: Bring a tote bag with a cardboard bottom. I simply place all the cartons into this bag and it keeps them stable. I don’t put anything else in this bag – just the berries, so they remain in place and don’t get squished.

This is how I keep things zero waste and plastic free at the farmers market. Do you like to shop at the farmers market too? Will you try these tips?

CBD-Infused Lavender Hot Chocolate Recipe

Lavender hot chocolate, dark or light, always brings the best. In addition to offering a unique aroma and experience, lavender hot chocolate combines the benefits of both lavender and chocolate. Now imagine making a hot cup of CBD-infused hot chocolate! Studies show CBD has great promise in various areas that include treating chronic pain, cancer symptoms, mental conditions, skin and cardiovascular conditions, muscle stress, and seizures, among others. It, in addition to the health and nutritional benefits of lavender and chocolate, makes CBD-infused lavender hot chocolate one of the most nutritious, healthy chocolate beverages you can make.

hot chocolate in transparent glass mug
Photo by Kobby Mendez on Unsplash

CBD-Infused Lavender Hot Chocolate

Ingredients:

  • Milk*
  • Dry culinary lavender
  • Cocoa powder (unsweetened)
  • Maple syrup
  • Vanilla extracts
  • CBD oil

*Note: If you want to keep it plant-based, unsweetened almond and hemp milk are great for a start. You can also use coconut milk, although it comes with its unique, delicious flavor

Method for 1 cup of CBD-infused lavender hot chocolate

  1. Bring 1 cup of milk to boil using a small pot.
  2. Add one tablespoon lavender and cover the pot. Let it infuse for up to 10 minutes.
  3. After infusion (steeping), strain the content into a big mug. You can use a tea strainer or any other fine strainer.
  4. Add two tablespoons cocoa powder.
  5. Blend in the other ingredients (syrup, vanilla extracts).
  6. Add a drop of neutral-flavor CBD oil.
  7. Stir and pour into a cup. You can also add a pinch of sea salt if you wish.

There is no one way to make your CBD-infused hot chocolate. As with most homemade culinary products, you can mix a couple of ingredients that work toward the same effect. The idea is to stick to plant options and ingredients, but you can expand your options to suit your tastes and preferences.

hemp cbd oil in natural setting
Photo by Caleb Simpson on Unsplash

Why CBD-Infused Lavender Hot Chocolate?

According to studies, both CBD and THC can help relieve various kinds of pain. Thanks to the discovery of the human endocannabinoid system (ECS), CBD oil can target specific reactions that help soothe joint pain, muscle soreness, back pain, and post-surgery pain. Research indicates that CBD oil can help relieve neuropathic pain and post-chemotherapy pain.

Cannabinoids in CBD oil interact with CB1 and CB2 receptors to influence various body functions such as pain reception, mood, appetite, and homeostasis. It is an ideal addition to your diet if you are dealing with body pain, mental stress, depression, anxiety, loss of appetite, and insomnia.

Additional studies point out that CBD oil can treat psychotic symptoms in schizophrenia patients. Lab rat studies also suggest that it can reduce swelling and inflammation that stems from autoimmune conditions and diseases like cancer. Besides, CBD oil has several other benefits currently under examination.

Some studies link CBD oil with improved cardiovascular health. It improves blood circulation, metabolism, immune function, sleep, and recovery. CBD also has antioxidant and anti-inflammatory properties. It soothes your muscles and acts as a nerve tonic.

Tips for Making the Best CBD-Infused Hot Chocolate

  • Choose high-quality CBD products. Review the label to ensure your CBD oil meets the best cultivation and production standards.
  • Buy lavender and chocolate products from credible, reputable brands and sources.
  • Pay close attention to the CBD oil formula, potency, dose recommendation and suggested medical benefits.
  • Use correct measurements.
  • Try out different variations and recipes to get the best beverage.

Many studies have suggested that it can help treat various medical and mental health conditions. The discovery of CBD is recent but the use of cannabis, which contains both CBD and THC, is centuries old. Unlike THC, CBD has no psychoactive properties and therefore, does not give you a "high." Since most CBD oil and products are free of flavor, the natural hemp flavor takes effect. Making a hot beverage is one of the new ways you can take advantage of the medical benefits of CBD without having to taste it.







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