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Tag: michele jacobson

How to Make A Grain Bowl

Posted in Food, Health & Wellness

The newest healthy eating trend cannot have escaped you! The great news is that making a grain bowl is easy. You can combine whatever strikes your fancy: leftovers will do just fine, you can even pick up take-out rice in a pinch. Once you get your favorite combo down pat you can stick with it, or shake it up when you get bored. Here’s a pictorial to get you started. But, really, it’s all about creativity. Welcome to the new healthy!

CHOOSE YOUR WHOLE GRAIN: brown rice, quinoa, wheat berries, couscous, barley, freekah or farro (Get exotic!)

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ADD YOUR VEGGIES:
cooked or raw greens, beets, roasted sweet potatoes, cauliflower (Endless options!)

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PICK A PROTEIN: tofu or tempe, beans and legumes, soft-boiled or fried egg, cheese, sliced chicken fish or meat (Spice it up!)

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SPRINKLE ON TOPPINGS: avocado chunks, chopped nuts or seeds, dried or fresh fruit, sliced scallions and ginger (What tempts you?)

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DRIZZLE YOUR DRESSING: a combo of spicy, sour, sweet and salty. (Get creative and whisk it up!)

Asian Dressing: tamari, sesame oil, rice vinegar, minced garlic and ginger, sliced scallions, salt and pepper

Lemon-Dijon Vinaigrette: wine vinegar, Dijon mustard, oregano, crushed garlic, salt and pepper, olive oil, fresh lemon juice

Creamy Yogurt Dressing: yogurt, sweetener (agave or honey), vinegar, lemon, minced garlic, dill, salt and pepper

Citrus-Herb Vinaigrette: Maple- Champagne mustard, orange juice, olive oil, tarragon, salt and pepper

Chameleon Cold-Brew Coffee

Posted in Food, Health & Wellness

I never thought I would become a convert.

I was dug in, addicted, scoffed at any coffee brand other than the one that shall, in this blog post, go unnamed. Then came the day that a shipment of Chameleon Cold-Brew Organic Coffee arrived on my doorstep. I never refuse tasting coffee, especially premium coffee. (I admit I am a coffee snob.) But I never liked any enough to switch my brand, much less finish the cup.

I thought the assortment of Chameleon flavors looked interesting, and very appealing indeed. I lined them up enticingly in the fridge, and asked my family to sample them. No takers.

 

 What a bunch of brand-loyal wimps we were.

Quinoa Veggie Burgers

Posted in Food, Health & Wellness

Making Veggie Burgers at Home is Easy!

I love veggie burgers. They are a quick meatless dinner and good source of protein, grains and vegetables. But for quite a while now I’ve been eschewing store-bought veggie burgers, even if the label says they’re organic and GMO-free, because I’m uncomfortable with the ingredient list. Soy fillers, even non-GMO soy, are not a good food choice, nor are the high levels of sodium these burgers can contain.

Still, making my own seemed daunting. A lot of steps at the busy dinner hour.  I’ve long been collecting recipes in the hope that one day, with a bit of time and the appropriate ingredients, I would concoct my own. Not only was the result delicious, the process was a cinch! Better yet, I was able to use a bunch of leftovers I had in the fridge – which I love to do, because I hate to waste food (I buy organic, and it’s expensive!). You can devise the recipe to make it your own, too, based on what you have on hand.

Eating Gluten-Free While On Vacation

Posted in Food, Health & Wellness

Healthy Blueberry Corn Muffins

Posted in Food, Health & Wellness

Stuck in on a snow day – or any day – is a perfect time to bake a batch of muffins! Not the
cupcake-y kind, full of sugar and unhealthy fats, but this healthy redux of corn muffins. They will immediately become a favorite!

Healthy Blueberry Corn Muffins

Ingredients

  • 1 cup organic cornmeal
  • 1/2 cup whole wheat flour
  • 1/4 cup wheat germ
  • 1 and 1/2 tsp baking soda
  • 2/3 cup plain, whole fat yogurt
  • 1/4 cup plus 3 tbsp organic apple juice concentrate, defrosted. (You can save the remainder in a tupperware in the refrigerator)
  • 2 eggs
  • 1/8 cup organic canola oil
  • 1 and 1/2 cup fresh or frozen organic blueberries

Instructions

  • Preheat oven to 400 degrees.
  • Combine the cornmeal, flour, wheat germ and baking soda in a mixing bowl.
  • Beat the yogurt, juice concentrate, eggs and oil in a separate bowl.
  • Add the liquid ingredients to the dry ingredients and blend well with a few quick strokes.
  • Fold in the blueberries quickly until distributed evenly.
  • Spoon the batter into 12 muffin tins (I line with paper liners). Bake until lightly browned, about 20 minutes. Remove from tins immediately.

Notes

Adapted from What To Expect When You're Expecting, 1986 edition.

My Path To Organic Gardening

Posted in Food, Health & Wellness

It was, ironically, the death of my father that led me to organic gardening. Dad was an avid gardener and one of the last things he requested I do was plant – not vegetables –  but  “…flowers,” he said. “You need to plant a lot of flowers.”Six months went by and one day in the dark of winter, struggling in my despair, I took myself to the library to find a way to fulfill his request. I hadn’t a clue how to plant anything. It was December, 2001, just three months after 9/11. I was six months into my grief. The country was depressed, I was depressed. Since I had no spare land to grow on, I leafed through some dated, black and white books on the topic of container gardening. They had long been gathering dust on the shelves. What caught my eye and sparked my interest though, that dismal December afternoon, were the books about growing vegetables. To me, these seemed to have a point. After all, you could eat vegetables. Containers and vegetables. I lugged a stack of books home.

Already “into” nutrition and healthy diet, I decided this would be an acceptable substitution for flowers and Dad would understand. I had to mail-order organic seeds, since none were readily available at the time. The High Mowing Seeds catalogue, when it arrived in the mail, was like Christmas for me. I ordered more varieties of tomatoes, eggplant, and peppers than made sense, then ordered about 15 more packets of other vegetable and herb seeds. I really just couldn’t limit myself. I also ordered warming pads for the seedlings, and any other contraptions that looked “necessary.” I was honestly like a kid in a candy store.

9 Ways To Make Your Holiday Meals Healthier, Tastier & More Interesting, Too!

Posted in Food, Health & Wellness

When we sit down at the holiday table to stuff ourselves, it doesn’t necessarily have to be with unhealthy food; nor do we necessarily have to stuff ourselves! (Think Japanese diet.) It is possible to have a menu that is distinctly “Thanksgiving,”  but also one that is infinitely healthier than last years. Try these suggestions on for size, and see how easy it is to make them fit into your traditional holiday fare. They’ll spark some interesting dinner conversation as well!

1 – Salads are an easy jumping off point because you’re already starting with fresh vegetables. This year, make them greener, make them organic, and throw some nuts in for added crunch and nutritional punch. Let your guests know that daily nut consumption has been linked to less weight gain over time)! And instead of store bought dressings – full of artificial ingredients and stabilizers – put some extra virgin olive oil and balsamic vinegar on the table. Lots of health benefits to that, too!

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2 – Buy great Bread: real, whole-grain, rustic bread! And while you’re at it, put some bowls of extra virgin olive oil on the table for dipping! You can even spice one dipping bowl up with herbs and hot pepper flakes, and keep the other one…well, virgin. Let your guests do a taste test to see which one they prefer. You’ll never go back to sliced white and margarine again. Thank goodness.

3 – It turns out that the two most widely used methods of turkey preparation in the U.S. – roasting and deep-frying – are virtually equal in nutritional statistics. Either way, a pastured or free-range bird is always preferable as it’s been raised on a diet that is natural for the bird. (See this blog post for help making sense of supermarket labels on poultry.)
And ditch that gravy that comes in a can or jar; many contain upwards of twenty ingredients! With a pan of natural turkey drippings sitting right on the counter, there’s no reason to use anything unnatural.

 

Print Recipe
3 from 1 vote

Natural Turkey Gravy

Ingredients

  • 2 cups pan drippings
  • 3 tbsp fat, i.e. olive oil or butter
  • 3 tbsp flour
  • salt and pepper, to taste
  • fresh or dried herbs, to taste; i.e. thyme

Instructions

  • Combine in a sauce pan, stirring until smooth. 
  • Listen to your guests say "Mmmmm."
  • Return that can or jar of gravy. 

4 – Sweet Potatoes are such nutritional powerhouses – chock full of vitamin A, beta-carotene, B-6, iron, potassium and fiber – that it’s a shame to bathe them in sugar and marshmallows! Scrub them, wedge them, spice them up and roast them! Use olive oil, salt, pepper, fresh garlic and thyme or curry powder, cumin, cinnamon and sea salt or search out your own recipe. They’ll shine like orange jewels!

5 – Olive Oil Mashed Potatoes

These are not your grandmother’s Mashed Potatoes…they’re better, and better for you too!

I’m a big fan of olive oil for health benefits and flavor, and that’s the secret ingredient in these potatoes. Furthermore, if you have a vegan guest at your table, these will fit the bill nicely.

Print Recipe
3 from 1 vote

Olive Oil Mashed Potatoes

Author: Michele Jacobson, CN

Ingredients

  • Potatoes
  • Good quality olive oil
  • Salt and pepper, to taste
  • Garlic cloves, if desired

Instructions

  • Peel, cube and boil the potatoes in salted water, as usual. (If you like Garlic-Mashed, simply add a few cloves to the water with the potatoes.)
  • When the potatoes are fork-tender, drain, reserving about an inch of water in the bottom of the pot with the potatoes. (You'll also need to catch some of the potato water in a cup or bowl at the sink, for later usage.)
  • A hand blender is needed for this part, but it's worth having one (and not just for potatoes!). Using olive oil instead of butter and/or milk, blend the potatoes with an up and down motion. Give them a stir, making sure you've gotten all the lumps. You can add a bit more olive oil or a bit of the cooking water to achieve the desired consistency.
  • Season with salt and pepper, to taste. 

That’s it. Trust me, these potatoes can’t be beat!

 

6 – Whatever vegetable you choose, make sure you can see that it’s really a vegetable! Yes, I know you’re attached to that string bean casserole…but with all the highly processed ingredients you add to it, it hardly qualifies as one. This year, why not try taking fresh string beans and sauteing them with garlic and oregano? Or toss them with slivered almonds? Tell your guests if they’re organic beans – it’ll make them feel special! Don’t bury your vegetables, showcase them!

 

 

7 – It wouldn’t be Thanksgiving without the Cranberry Sauce, but you can certainly have cranberry sauce without the high fructose corn syrup! If canned cranberry sauce is what you have in your pantry, toss it right now!
It’s quick and easy to make fresh cranberry sauce. My favorite way to prepare it is to boil the cranberries with water and organic sugar to taste (wow, they’re tart!), and then add orange segments, walnuts and mint. Talk about a superfruit…you can really taste it! If you must buy it in a can, please search out organic. High fructose corn syrup, for a myriad of negative health reasons, is also a genetically modified product, something we definitely don’t want to give thanks for.