June 28, 2013

The Next Omnivore’s Dilemma


It is claimed that berries are much more nutritious than other fruits and vegetables. Eating them were a major source of diet for man during the hunting and gathering period. Eating on the Wild Side explains the fascinating changes that have taken place in our food in the 10,000 years since man’s adoption of agriculture, and the unintended consequences of those changes.

Read the full article here:
The Next Omnivore’s Dilemma


June 20, 2013

Easy and Healthy Salad Dressing Options You Can Make at Home

When you decide to put together a salad recipe, the best thing to consider is the kind of salad dressing. If you’re not particular of your fat consumption, your salad could contain as much fat and calories as a bacon cheeseburger. A mayonnaise-based salad dressing can smother efforts if you’re trying to lose weight. Saturated fat is notorious to cause obesity and heart disease. You can still have healthy salad dressing options that won’t ruin your diet. Try the following:

salad dressings

Oil and Vinegar

The best option is oil and vinegar. It’s usually a combination of balsamic vinegar and olive oil. Since balsamic vinegar is known flavorful, mixing it along with olive oil creates vinaigrette with tremendous health benefits. For two tablespoons of olive oil, you can use as much vinegar as you like. I like adding a touch of lemon to this salad dressing option. The drops of lemon into my vinaigrette bring zest to my whole salad entree.

Yogurt Salad Dressing

If you are not aware yet, you can use plain yogurt as salad dressing base. Using yogurt instead of mayonnaise as a base for your dressing is a healthy alternative to customary recipes. Your body needs a healthy amount of ”good” bacteria in the digestive tract, and most yogurts are made using active, good bacteria. For a creamier consistency, you can blend the plain yogurt with other ingredients like Dijon mustard and chives. When using a richer ingredient for your mixture, use fat-free or low-fat plain yogurt. Wondering why yogurt?

Avocado Salad Dressing


Don’t be afraid of calories in avocado, you may check. Moderate amounts of unsaturated fats are good for the heart and skin. To make a healthy salad dressing, try a combination of avocado and parsley. The mild mixture is refreshing when sprinkled over a tossed green salad. Avocado and crushed garlic, lemon juice, and sea salt is another worth trying salad dressing. If you are planning to mix by shaking, use a fork first to mash the avocado.

Cottage Cheese and Dill

Cottage cheese is known a good source of calcium and protein which when combined with dill produces a flavorful and healthy salad dressing combination. Try mixing half a cup of cottage cheese and freshly chopped dill. Salt and pepper are all you need to season. For my cottage cheese, I like to top it with nice fresh or canned fruit juice, but cucumber and a little salt olives are enough to make it a favorite. Get a low-fat cottage cheese with less than five grams of fat per serving.

For subscribers, amaze yourself at how salad dressings can be one of the easiest things to make. Remember that nothing dresses up greens so well as a homemade dressing. You may begin experimenting any of the above salad dressing tips to any of the 5 fresh and green salad recipes (below) featured at Your Smart Kitchen’s latest newsletter. Sign up if you’re new.

1. Roast-Beef and Broccoli Salad with Creamy Horseradish Dressing
2. Grilled Skirt Steak with Fregola-Orange Salad
3. Baby Kale and Steak Salad
4. Jicama, Kirby and Carrot Salad with Charred Lamb
5. Grilled Pork Tenderloin Salad


June 16, 2013

Steaming Vegetables

How do you enjoy fresh, steamed vegetables prepared in a bamboo steamer? Each time, a vibrant, satisfying reminder of just how good vegetables can be when prepared simply with care and intent. A bamboo steamer is inexpensive, easy to use, and steams vegetables quickly. There is always an easy recipe at the end that can be made with a variety of vegetables which uses the bamboo steamer.

[Editor’s Note: Another green steamer/cookware alternative is a Pro Multi-Use Pot that can steam, simmer, stew, boils and blanch vegetables.]

Read the full article here:
Steaming Vegetables



June 15, 2013

Everything’s Coming Up Green

“There is always something to be done in the garden” is one of the more crucial sentences in this short story. Besides radish, three varieties of lettuces (Arugula, Buttercrunch, and a Loose Leaf), carrots, broccoli, were experimented. The smallest but useful of all is a beautiful parsley plant that survived the winter and came back for a new year.

Read the full article here:
Everything’s Coming Up Green



June 8, 2013

Baby Kale and Steak Salad

Weekends can involve late nights with big greasy pizzas. After indulging in a few drinks even a substandard dish can seem to satisfy. There are other dishes that can be healthier and better tasting. There is a Baby Kale and Steak Salad that is fit for a chef. It has a dressing that includes fish sauce, lime juice and vinegar. This dish has multiple vegetables along with the steak.

Read the full article here:
Baby Kale and Steak Salad

kales salad


June 6, 2013

Artichoke Freekeh Risotto

This is a recipe for Artichoke Freekeh Risotto. Risotto means that the dish is made with white rice. Freekeh is green wheat that has been roasted. Freekeh can be found in Middle Eastern stores, online, or natural food stores. The recipe instructions serves four and does not include an estimated prep time or cooking time.

Read the full article here:
Artichoke Freekeh Risotto



June 3, 2013

Crispy California Avocado Tacos Recipe

This version is a signature of Border Grill Truck for an Avocado Taco, and considered to be another perfect idea for the home cook. Featuring creamy avocado with a crispy, seeded crust. These tacos make a delicious and satisfying vegetarian meal, especially when accompanied by rice and beans.

Created by Mary Sue Milliken and Susan Feniger, BorderGrill.com


4 Tbsp. extra-virgin olive oil
2 cups fresh corn kernels
Sea salt and ground black pepper , to taste
1 red bell pepper , cored, seeded and cut into 1/4-inch dice
3 green onions , white and light green parts only, thinly sliced
1 canned chipotle chili , seeded, if desired, and minced
1/2 bunch cilantro , chopped
3 Tbsp. red wine vinegar
2 1/2 Tbsp. all-purpose flour or rice flour
1/2 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/3 cup quinoa
1/3 cup poppy seeds
1/3 cup sesame seeds
All-purpose flour or rice flour , for dusting
ripe, firm, fresh California avocado* , seeded, peeled and cut into 1-inch slices
Salt , to taste
Vegetable oil , for frying
8 (4-inch) corn tortillas , warmed
4 leaves romaine lettuce , torn in half
1 cup Corn salsa** (see make-ahead recipe below)
8 sprigs cilantro , for garnish


For corn salsa:
Heat half of the olive oil in a large skillet over medium heat; for quick cooking you can use a nonstick wok. Sauté corn with salt and pepper, about 5 minutes. Transfer to a mixing bowl. Add remaining ingredients and let sit 5 minutes to blend the flavors.

For tacos:
Combine flour, 1/3 cup water, cumin, salt and pepper to make a batter. In a separate bowl, combine quinoa, poppy seeds and sesame seeds. Place flour for dusting into a third bowl.

Season avocado liberally with salt. To coat avocado, dust wedges with flour, shaking off all excess. Dip floured wedges into batter to coat lightly and then roll each wedge in the seed mixture, pressing gently to form a complete crust.

Heat 1 to 2 inches of vegetable oil to 375° in a small pot. In batches, fry the coated avocado wedges in the hot oil until seeds are golden and crispy, about 2 to 3 minutes, and then transfer to a rack to drain.

To assemble the tacos, place a piece of lettuce in the center of each warm tortilla and top with a crispy avocado wedge, a generous spoonful of Corn Salsa and a cilantro sprig. Serve immediately.


* Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados, adjust the quantity accordingly.

** Don’t have time to make your own corn salsa? Use your favorite store-bought salsa and make it special by stirring in a little freshly squeezed lime juice, some chipotle chilies and a dollop of sour cream.

Copyright (c) 2010, Mary Sue Milliken and Susan Feniger, BorderGrill.com.



June 1, 2013

Seasonal Foods : Spring’s Healthiest Swaps

Spring marks the first sign of summer produce – cherries and strawberries all begin as early as April, with a very brief apricot harvest following in May, and ending by June. Plums, apriums, and pluots all begin their harvest in May and June as well. New potatoes begin to crop up around this time as well. Fresh pastured eggs should become more plentiful, since hens unexposed to artificial light will produce more eggs as the days lengthen.

The bounty of greens arriving at farmers’ markets this time of year makes it a great time to trade in your tried-and-true healthy foods for something new.



May 25, 2013

Full Ripe Banana with Dark Patches Combats Abnormal Cells and Cancer

Did you know that antioxidants in ripe bananas protect your body against cancer and heart diseases? Therefore, eating one or two bananas is indeed good for health. The research concluded that the activity of ripe banana can act as an anti-cancer agent by stimulating the production of white blood cells in the human cell line. Read the article here.



May 24, 2013

Potato Chips vs Pretzels on Memorial Day

It says that the winner food is again a matter of what you are trying to avoid, but even though these food are lower in calories and fat, they can be much higher in sodium. So the bottom line is that moderation is still the key, and you need to look at your overall plate, not just one item. That way you can make sure you don’t avoid calories and fat at the expense of too much sodium. But most importantly have a great time with family and friends this Memorial Day.

What to eat and what not to eat can be challenging. And the winner is!

a pretzel