Tabbouleh... or is it Tabouli

Many different spellings for this word.  Either way, a traditional Middle Eastern salad that packs tremendous flavor.  The trick is to chill in the refrigerator for at least two hours before serving.  This allows all the flavors to blend.  The lemon and mint give Tabbouleh a fresh, clean taste, and I add garlic for a little kick.  This salad is so simple to make and very inexpensive.   Good in a pita with Falafel or chick peas, over a bed of lettuce, or plain as a side dish.  Really, you can't go wrong,   Give it a try, you'll love it!   (contains gluten)

Lemon and Mint give this a light, refreshing taste

Ingredients:
3/4 cup of water
3/4 cup fine cracked wheat (bulghur)
1 cup minced fresh parsley leaves
1/2 cup minced fresh mint leaves
1/2 cup finely chopped yellow onion
3 Roma tomatoes, seeded and finely chopped
1 lg cucumber, seeded and finely chopped
1-2 garlic cloves, chopped
1 T good olive oil
3 T lemon juice
1/2 tsp. sea salt

Directions:
In a large mixing bowl, pour the water, lemon juice and salt over the cracked wheat, stir and let soak about 20-30 minutes until water is absorbed.  Meanwhile, chop all the herbs and veggies and add to the cracked wheat mixture.  Stir in olive oil.  Add cracked pepper, salt and more lemon juice to taste.  Chill 2 to 4 hours before serving.  Serves 6.  Enjoy!

Banana Oatmeal Chip Cookies w/ Flax

These little gems are a cross between a cookie, muffin and scone.  They are packed with nutrients, fiber and protein~a perfect energy snack!  I used whole wheat flour, but you could use spelt or any non-wheat flour.  I like to eat two for breakfast with my tea or coffee.   They contain ground flax seeds.  I like to include ground flax seeds in my diet as much as possible~in baking recipes, on top of my cereal or oatmeal, in a smoothie and in pasta dishes.  Flax is full of fiber, omega-3 fatty acids and phytochemicals called lignans.   Lignans may help prevent Type 2 diabetes, reduce peri-menopausal symptoms, and prevent breast cancer.  Flax seeds are very low in carbohydrates and help lower blood cholesterol.  Ground flax seeds are more easily digested compared to the whole seed.  If you don't have any in your pantry, pick some up at the supermarket as soon as possible!   This recipe is adapted from Oh She Glows.

Ingredients:

1/2 cup organic whole wheat pastry flour (or spelt, or soy flour)

1 cup rolled oats

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon
1/4 tsp salt, optional

1 Tbsp ground flax seed

1/4 cup organic soy milk

1/4 cup pure maple syrup (or other liquid sweetener)

1/2 tsp vanilla extract

1 Tbsp expeller pressed canola oil

1/2 banana

1/4 cup semi-sweet chocolate chips

1/4 cup chopped walnuts

1/4 tsp. salt (optional)

Directions:

1. Preheat oven to 350F and line a baking sheet with parchment or a non-stick mat.

2. In a large bowl, mix together the dry ingredients.  Next, add in the liquid ingredients and stir well.

3. In a small bowl, mash the banana. Stir in the mashed banana, chocolate chips, and walnuts into cookie mixture.

4. Spoon onto prepared baking sheet, leaving 2 inches apart.  Bake 12-15 minutes.  Cool on rack for 10 minutes before serving.  Makes 1 dozen.

Homemade Blueberry Pancakes

I love making these pancakes.  They are super fast and easy.  I like being able to control the salt and sugar as well.   I eat them for breakfast, lunch or a late night snack.  Very satisfying favorite in my house.  Like I said before, I try to eat blueberries as much as possible because of their antioxidant properties (ranked among the highest antioxidant activity on a per serving basis), Vitamin C, manganese, and fiber.

**Did you know whole wheat flour or whole wheat pastry flour is still refined and processed? It's not the same as eating "whole grains."  Still, I choose whole wheat flour over white flour because I'm not a fan of eating chemicals and bleach.  White flour is stripped of it's two most nutritious and fiber-rich parts of the grain: the outside bran layer and the germ.  Plus, white flour contains Alloxan, a diabetes-producing chemical that destroys cells in the pancreas.  Alloxan is toxic, no joke.  Google it.

Click photo to enlarge

Ingredients:

1 1/4 cups whole wheat pastry flour (or buckwheat flour)
1 1/2 teaspoons baking powder
1/2 teaspoon fine sea salt
1 1/4 cups unsweetened soy milk
2 Tablespoons of safflower or canola oil
2 Tablespoon pure maple syrup, plus more for topping
1 teaspoon of pure vanilla extract
1 cup of organic blueberries, rinsed in cold water

Whisk together the dry ingredients first, then add the wet.  Stir in blueberries last.  Pre-heat and oil your nonstick griddle or large frying pan as you normally would and cook pancakes.  Top with pure maple syrup (Not Log Cabin please! It's really HFCS, yuck).  Makes about 10 pancakes.  Yum-o!

Note: if you are cutting back on sugar/calories, top with a sprinkle of powdered sugar instead of syrup.

Let's Live Longer!

What is this I hear about cutting out carbs to lose weight?!?   In this month's Health magazine, there is an article on page 14 about the secret to living longer.  What’s the secret they say?  Eat more fiber!  "People who load up on it seem to have a lower risk of dying early from any cause."  Fiber includes wholes grains, fruits and veggies.  But extra servings of whole grains has the biggest affect on longevity.  Here's what whole grains can do for you today: 

*protect you from heart disease and lower your cholesterol level

*ward off certain cancers

*reduce your risk of diabetes

*promote digestive health

*keep weight off (you heard me!)

I’m sorry, aren’t all carbohydrates fattening?  Don’t they raise blood sugar and insulin levels and make our bodies store fat? Well, that depends on what type of carbohydrate we are talking about. Both whole grains and refined grains are high in carbohydrates, but their effects on the blood sugar differ.  Refined grains (white flour, white rice) quickly raise blood sugar, leaving us feeling drained and hungry; while the fiber in whole grains helps slow down this rise, leaving us feeling full so we are less likely to pig out.

What kind of whole grains will help you live longer?  I’m so glad you asked:

*cracked wheat (including kamut and spelt, cousins of wheat)
*brown rice

*corn (including whole cornmeal and popcorn)

*steel-cut and rolled oats

*whole rye

*barley

*millet
*amaranth

*quinoa (technically not a grain, but has the same composition and gluten-free)

C'mon peeps, get with the program.   It's the insides of our bodies we need to worry about because we can't see those parts. **Make sure you are eating tons-o-fiber, and extra whole grains. 

How Sweet is your Oatmeal?

This is not quite a recipe for oatmeal.  You know how to make oatmeal.  And you know that it is super healthy for you.  Oats are full of vitamins, minerals, protein and a good source of both soluble and insoluble fiber.  Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity.  Soluble fiber may reduce LDL cholesterol (bad) without lowering HDL cholesterol (good). Oatmeal lowers blood cholesterol and reduces the risk of heart disease.  It is another food I think of as a superfood.  So why on earth are we ruining it with so much sugar?  Read below for healthy ideas and tips for your oatmeal.

*Try buying just plain old Quaker Oats, you get way more for your money.  Buying prepackaged, instant oatmeal means extra salt and sugar your blood-sugar level does not need.  White table sugar is high on the glycemic index scale and causes your blood sugar to spike and then lower too quickly.  When THAT happens, the glucose gets digested too fast and then we are hungry again 5 minutes later.  White sugar is like CRACK. It's addictive.  Try Brown Rice Syrup.  It is lower on the G.I. than white table sugar.  It digests slower, leaving you satisfied and fuller longer.  It is thick like honey and has a slight vanilla flavor.  I even use it to replace white sugar in some baking recipes. Stevia is another sugar alternative that is zero on the G.I. scale.  Look here for a great article on the different kinds of sugar.

*In my oatmeal:  pinch of sea salt, 1/4 teaspoon of cinnamon, 1 Tablespoon of Organic Brown Rice Syrup, and topped with fruit!

Note: Brown Rice Syrup is sold in most grocery stores now.  Check the baking aisle next to all the sugars.