Must Love Lentils

WARNING: This stew is extremely hearty!

I've had my eye on this lentil and sweet potato recipe for some time, and the weather is now cool enough for stew to seem appealing.  Lentils are particularly good for vegetarians - the might little legumes are rich in protein and fiber.  Or, skip the yogurt for a vegan dish.

2 tbsp canola oil
1 onion, chopped
2 medium carrots, peeled and chopped
2 medium celery stalks, chopped
Bay leaf 
1 garlic clove, minced
1 1/2 tsp curry powder
2 cups dried lentils
2 medium sweet potatoes, peeled and cut in 1/2-inch dice
1 package (9 ounces) frozen cut green beans
1 (14.5-oz) can diced tomatoes in juice
1/2 cup chopped fresh cilantro leaves
Plain low-fat yogurt

 You can find complete instructions at WholeLiving.com

If you don't have a big family to share it with, I'd recommend making a half recipe.

Good Things Come In Threes

Maintaining a healthy diet doesn't have to be expensive or difficult.  Oftentimes, the last thing I want to do after a long day is spend an hour in the kitchen laboring over a meal, especially if I'm already ravenous to begin with.  In order to resist the glowing lights of the drive-thru on my way home,  I use a simple formula to make a quick, healthy dinner any night.  There are three parts to this meal: a protein/meat, a complex carbohydrate, and a vegetable.  

THE PROTEIN:  When you're at the grocery store, check out which meat or fish is on sale.  My favorites are boneless skinless chicken breasts and the individually-packaged, frozen salmon fillets (each is only 99 cents at my store).  Buy a package, use one piece for dinner, and freeze the rest. 

THE COMPLEX CARB:  Easy.  Keep a couple boxes of 100% whole wheat pasta and/or some brown rice around. 

THE VEGETABLE:  Again, buy your favorite/on sale/in season vegetables from the produce aisle or farmer's market.  I also like to keep a bag of frozen spinach on hand as well.   That way, if everything else spoils while sitting in the depths of the fridge or languishing on the counter, there is still no excuse for scrapping your healthy ideals.

I also make sure to keep olive oil, garlic, onion, and parmesan cheese at all times.  

I haven't gone grocery shopping in ages but was able to scrape a tasty, healthy meal together using half a zucchini, a random squash, tomato, onion, the last of some whole wheat rotini rattling around the bottom of the box, and a frozen salmon fillet.

Put the (thawed) salmon on a lightly greased baking sheet and rub some olive oil on it.  Top with chopped onion, tomato, and pepper (or whatever seasoning you like).  Bake about 15 min at 425.
 
Boil a pot of water, then add the pasta.  Cook until tender.  Serve with a little parmesan cheese on top.

Heat some olive oil and garlic in a frying pan.  Chop up the vegetables, then saute them until soft.  Season with salt and pepper.

I always find this meal to be quite satisfying.  Plus, it's good for using up odds and ends of produce. 

Into the Wild

Nature tends to have a calming and yet invigorating effect on the spirit.  While spending the weekend camping in the mountains with my closest friends, I felt as though the rhythms of nature helped renew my own vitality.  Falling asleep to the sounds of the night and then waking up with the sun (or, more accurately, to the sound of a neighboring cub scout group's powertools) restores the natural balance and flow that we so easily lose in our air conditioned, alarm clock-regulated lives.  There is something undeniably peaceful about staring into the flames of a campfire or taking in the beauty of fog nestled around a mountain range.

While you're out there, don't forget to indulge a little with The Classic 'Smore:

1 marshmallow
1 graham cracker
3 sections Hershey's milk chocolate

Roast marshmallow.  Sandwich chocolate and marshmallow between graham cracker.  Enjoy.

The Watched Banana Never Ripens

It always seems as though bananas ripen and then turn brown at a breakneck speed whenever I have been planning to eat them raw.  Of course, it feels the opposite way when I have been waiting expectantly (since last Saturday!) for a pair of slightly green bananas to reach the "very ripe" stage specified in the recipe for today's baking adventure: banana bread muffins.  This recipe (from wholeliving.com) was designed for banana bread but works just fine for muffins as well.




Preheat oven to 350.

Mix the following dry ingredients together:
1/2 cup whole-wheat flour
3/4 cup all-purpose flour
1/4 cup ground flaxseed
3/4 tsp salt
1/2 tsp baking powder
1/2 tsp baking soda

In a separate bowl, mix the following (adding one ingredient at a time):
1 egg, plus 1 egg white
2 tbsp melted butter
1/2 cup brown sugar
1 1/2 tsp vanilla extract
2 mashed bananas

Slowly mix in dry ingredients.

Stir in 1/2 cup chopped walnuts.

Pour batter into muffin cups or greased muffin pan.
Bake for 25-30 min. or until golden-brown.

For the best taste, serve warm with a sliver or two of butter.

In the Spirit of the Harvest Moon

Although it was still 80 degrees outside this evening, my anticipation of the change of seasons and the first day of Fall tomorrow (and Harvest Moon tonight! First Day of Fall 2010) put me in the mood for a warming, spicy treat after dinner.  I had been meaning to try this grapefruit tea recipe which I found at wholeliving.com.

Combine and boil the following in a small pot:
Juice of 1 grapefruit
1/4-1/2 cup water (depending on desired volume)
1 cinnamon stick
1/4 tsp whole allspice berries
1 tsp honey (or to taste)









Strain into mug to remove grapefruit fibers. 
I transferred the allspice to a tea ball and let it sit in the tea to maximize flavor.

(Calories: 35)

Brown Baggin' It

If you're like I am and you pack a lunch for work (or school),  you probably get sick of the same old PB&J every day.  For me, even the classic turkey sandwich starts to seem a bit tired after a while.  Try this new twist on turkey:

2 slices whole wheat bread
2 oz. sliced deli turkey
1 oz. brie cheese
1/2 apple, thinly sliced
1 tsp mustard
1/2 tsp honey (spread onto bread along with mustard)
 (Calories: 360)

The combination of the brie and crisp apple adds an interesting dynamic to the sandwich. 

Also, I recently discovered Inglehoffer stone ground mustard and highly recommend it.











I originally tasted a variation of the sandwich at a cafe in Dilworth and was further inspired by a recipe here.

Welcome!

Welcome to my new blog.  For some years now I've been interested in learning about different ways that people can improve and promote health and well-being in their lives.  I try to maintain a healthy, balanced diet because I've learned (the obvious) that if you nourish your body with proper nutrients in reasonable portions, you reap benefits in terms of energy level, mood, health, weight, and overall wellness.  Now that I have access to a full kitchen, I've decided to chronicle my own adventures in cooking and baking.  I'm constantly reading health websites and magazines - especially Body & Soul (now called Whole Living) -  and hope to share my favorite tips as well as some of my other inspirations that relate to a balanced, "whole" lifestyle, both physical and spiritual. 

My first dish is a very simple, classic breakfast staple: peaches 'n' cream oatmeal.  I usually use my favorite powerfood, blueberries, but they are unfortunately going out of season. 

Directions:  Boil 1 cup water.  Add 1/2 cup (dry) old fashioned oats and cook about 4 minutes.  When it is almost to the desired consistency, stir in 1/2 peach, sliced, and a couple drops of vanilla extract.  Cook for one more minute.  Top with 1 tsp brown sugar and 1 tbsp half and half.  (Calories: 205)