Tag: healthy eating

Quick and Easy Green Salad Recipe

August 2, 2021
Heathy Meals Don’t Have To Be Time-Consuming

This recipe is based on preference, and ingredients you have on hand that don’t require cooking. Vegetables such as carrots and beets require more prep time, since you’ll have to either grate or slice them into bite size pieces. The point is to save time without sacrificing nutrition. Choose veggies that are quicker to prepare from the suggested list of ingredients.

SUGGESTED LIST OF INGREDIENTS
  • Beans and Lentils (any type)
  • Salad Greens (any type)
  • Artichoke Hearts (plain, or marinated)
  • Grated Parmesan or Pecorino Romano Cheese
  • Olive Oil, Balsamic Vinegar, Apple Cider Vinegar or any favorite dressing
  • Walnuts, Sliced Almonds, Sesame Seeds, Sunflower Seeds, Cashews
  • Tomato, Cucumber, Sprouts, Avocado, Bell Pepper, Olives, Onions, Scallions, Radishes
  • Romaine Lettuce, Iceberg Lettuce, Butter Lettuce, Baby Spinach, Salad Mix
  • Canned Tuna or Salmon, Cooked Chicken, Firm Tofu, Feta Cheese
  • Oregano, Basil, Salt, Black Pepper, or any favorite seasoning

PREPARATION
  • No precooking. Just combine ingredients together and add dressing.
  • How much of each ingredient you use depends on your preference.
  • The more produce and beans, the higher the fiber content.
  • Serve with hearty artisan bread.

National Oatmeal Day

October 29, 2015

No joke.  I thought I was hearing things when I heard someone mention this. So I looked it up online, and there really is a National Oatmeal Day. It’s today, Thursday, October 29.

ONE MILLION BOWLS OF OATMEAL GIVEAWAY

National Oatmeal Day is promoted by Quaker Oats, the 140 year-old American company located in Chicago, Illinois.  To celebrate the day, they’ll be giving away up to one million bowls of oatmeal throughout the country.

Aside from corporate brands, you can get oatmeal from your local health food market either packaged or bulk.  A natural, packaged brand is Bob’s Red Mill.  If you live near a Whole Foods Market, you can find oatmeal in the bulk section.

HOW TO USE OATMEAL

Oatmeal is used to make, pancakes, breads, cereals, cookies, cakes, breakfast squares, and smoothies.

Oatmeal is compatible with cinnamon, strawberries, blueberries, bananas, oranges, apples, coconut, raisins, dates, maple syrup, honey, agave, cashews, almonds, peanuts, pecans, walnuts, nut milks, whip cream, and whipped vegan cream.

Copyright 2015 Irene Pastore and Tour De Core Personal Training.

 

 

 

 

 

Mu Mu Meusli: No Added Sugar

April 8, 2013

Shopping in Whole Foods Market last week, I came across a vendor offering free samples of  home-made Mu Mu Meusli.  This product is made without added sugar, in upstate Sharon Springs, New York.

There are 8 ingredients, and it tastes great. It’s made with oats,  cranberries, wheat flakes, coconut, raisins, dates, flax, and almonds.

Mu Mu Meusli is sold online, and in health food stores, including several in New York City.  If you’re a meusli fan, and prefer avoiding added sugar in your breakfast cereal, check it out.

Meusli cereal originated around 1900 in Switzerland, by a doctor who wanted to offer his patients a healthy diet.

While there are variations, basic  ingredients are rolled oats, dried fruits, nuts and seeds.

Other varieties of meusli  may contain wheat or rye flakes, honey, spices, such as cinnamon, or chocolate. Yogurt, fruit juice or fresh fruit, and nut milks may be added to meusli.

Meusli provides a nutritious, quick breakfast, or a healthy snack.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Stevia: Healthy Sugar Substitute

February 21, 2013

WHAT IS STEVIA?

Stevia is a tropical plant bearing leaves that are very sweet.  Growing primarily in Paraguay and Brazil, stevia is a wild herb in the chrysanthemum family.  Stevia has been used in South America for hundreds of years as a natural sweetener.

STEVIA PLANT
STEVIA PLANT

WHY USE STEVIA INSTEAD OF SUCROSE?

There are no calories in stevia, and yet, it is much sweeter than sucrose (white sugar). Stevia doesn’t raise blood sugar.  It provides an alternative to people on low carbohydrate diets, diabetics, and as a weight-loss aide.  Current research indicates that stevia does not harm teeth.

If you’re a diabetic, and are in doubt about using stevia, check with your health-care practitioner.  If your doctor is unfamiliar with stevia, do your own research, and bring it to their attention.

HOW DO I USE STEVIA?

Stevia is used just like sucrose (white sugar).  Since it’s sweeter than white sugar, you’ll need to adjust your recipe, and use less.  Go to stevia.com for recipes about breakfast foods, beverages, breads and muffins, desserts, jams and jellies, salads and soups.

WHERE CAN I BUY STEVIA? 

STEVIA POWDER
STEVIA POWDER

Stevia is sold in powder, liquid, or handy packets.  Whole Foods Markets, and most health food stores sell stevia  Here are some online stevia shopping websites: Stevia.com, HealthyShoppingNetwork.com, and Amazon.com.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training

Xylitol: A Healthy Sugar Subsitute

February 19, 2013

WHAT IS XYLITOL?

XYLITOL IN A 2.5 LB. BAG

Xylitol is a nutritive sugar found in the fibers of many fruits and vegetables.  The most common sources of extraction are corn cobs, and trees.  Since it’s plant-derived, xylitol isn’t classified as an artificial sweetener.

Xylitol looks, and tastes just like sucrose (white sugar).  It’s used in baking, and cooking.  You can sweeten your coffee, tea or cocoa with it.  Measurement equivalent is the same as table sugar.

WHY USE XYLITOL INSTEAD OF SUCROSE?

Xylitol has health benefits.  It prevents tooth decay, and nasal infections, and can be used safely by diabetics.  There are about 40 percent fewer carbohydrates in xylitol, and about 75 percent fewer carbohydrates, than sucrose (white sugar).  If you are a diabetic, it’s always best to check with your health care practitioner about sugar substitutes.

Xylitol is a food, not a drug.  Therefore, food packaging labels carry no claims.  If you’re interested in learning more about the benefits of xylitol, visit Xylitol.org, and WebMD.  Xylitol sweetener is usually sold in bags.  You can buy it at Amazon.com, at   XylitolUSA.com.   Xylitol.org provides many links to other product sites.

XYLITOL IS NOT SAFE FOR CATS AND DOGS

Xylitol is safe for humans, but not for cats and dogs.  Never feed your cat or dog anything containing xylitol.  Even in small amounts, it is toxic, and can be fatal.  An article appearing in the July 2012 issue of The Seattle Times, explains why.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training