Beet Chips

Ingredients:

Beets
Olive oil cooking spray
Sea salt

Preheat oven to 375.  Peel beets and slice paper thin with mandoline, vegetable peeler, or a sharp knife.  Line a baking sheet with foil or parchment paper.  Spray lightly with o.o. cooking spray.  Lay beet slices in a single layer.  Lightly spray beets and season with sea salt.  Lay another sheet of foil on top of beets, and place another smaller baking sheet on top of beets.  This will keep them from curling up.  Bake for 15 minutes.  Remove the top baking sheet and layer of foil on top of beets, and bake uncovered 10-15 minutes more until dried and crisp.  There is a fine line between crisp and burnt, so you'll want to pay close attention towards the end of cooking.  It's almost best to remove them when you think they are almost done, but not quite, as they do crisp up a bit more after they are removed from the oven.  You want to still see pinkish/red.  If the chip is all dark and black, it is burnt!  These are amazing and all 3 of my kids loved them, which is fairly unheard of in the Mendez home!   

(recipe from PBS Parents)

Avocado Chocolate Pudding (Aka Chocomole!)

This is SO good, it should be bad!  You would never know one if its star ingredients is the avocado!  It is truly the most amazing chocolate luxury we have ever had.  The recipe as  is, produces 2-3 servings.  If you're serving a family of 4+, you may want to double the recipe.  

Avocado Chocolate Pudding (Chocomole!)

(recipe courtesy of Kris Carr, author of Crazy Sexy Diet)

1 ripe avocado, pitted

6-10 pitted dates (depending on size, we average 8), soaked if necessary to soften a bit

1/2 t. vanilla

4 heaping T. unsweetened cocoa

1/2 c. water

Place the first four ingredients in a food processor (you can use a blender or Vita-Mix) and begin blending.  Drizzle in the water, stopping to scrape the sides of the bowl if need be, until the mixture resembles a thick chocolate pudding.  Let it continue mixing until smooth and creamy.  Chill and serve with fresh berries! 

The Weight of the Nation

The "chatter" on our Grab Your Greens Facebook page this week has been about the four part HBO Documentary, The Weight of the Nation.  The Weight of the Nation premiered this week on HBO, in conjunction with the Institute of Medicine, the Center for Disease Control & Prevention (CDC), and the National Institutes of Health (NIH).  The documentary addressed America's obesity epidemic.  The sobering statistic is that 68.8% of Americans are overweight or obese.  Almost 20% of children and adolescents are obese.  (Here is some great reading on Food Marketing to Children)  We are bombarded at every hour of every day with an excess of food, or rather food-like products, that are calorie-dense and nutrient-poor.  How frustrating it is that this has become an American epidemic, with such grave consequences and implications, when the very simple solution is not the next fad diet, but rather cutting our highly sugary processed food diets and instead eating...REAL food, with a large emphasis on plant foods!  Imagine that!  If you haven't already watched, it is worth your time!  All four parts can be watched online at The Weight of the Nation. 

Food Revolution Day

We wanted to make you aware of a community even this Saturday in Cary at Waverly Place!

What:  Food Revolution Day
When:  Saturday, May19, 2012
Where:  Waverly Place Shopping Center, Cary, NC 

You are invited to stop by for tips on how to eat healthy on a budget, kids food education stations, and where to get local produce.  There will be a team of 18 volunteers ready to inspire you!  Come by and help NC STAND UP FOR REAL FOOD!

Here are some more details listed on the WF site http://wholefoodsmarket.com/stores/cary/.  If anyone is interested in the food tours they need to sign up ahead of time by calling the store. The entire day of events is free.

In addition to the Waverly Place location, the Western Wake Farmers Market will have events to promote healthy fresh eating on a budget, as well as, how to start your own garden.  www.westernwakefarmersmarket.org

Have a healthy day!!!

Joelle Gillooly

FoodRevNC@gmail.com

NC Ambassador for Jamie Oliver's Food Revolution Day

Health and Wellness Advocate for Children

Vegetable Tostadas

The tostadas can easily become soft tacos if you skip broiling the tortillas. Serve with brown rice.

Ingredients

1 teaspoon ground cumin

1 cup chopped red onion (about 1)

1 red bell pepper (chopped)

1 cup fresh (2 ears) or frozen (thawed) corn kernels

1 cup chopped zucchini (about 4 ounces)

1/2 cup green salsa

2 cups black beans

3 tablespoons chopped fresh cilantro, divided

4 (8-inch) tortillas (We use Ezekiel tortillas –

http://www.foodforlife.com/product-catalog/ezekiel-49/tortillas

1 cup (4 ounces) shredded Almond, Rice, or Non-Dairy Cheese or Monterey Jack cheese

Teriyaki Chickpeas with Pineapple Salsa

2 15oz. cans chickpeas, drained & rinsed

1/2 c. teriyaki sauce

2 T. szechuan sauce

2 T. honey

4 cups cooked brown rice

1 cup pineapple salsa (or fresh pineapple chunks)

Fast Food Burgers & Steak Fries

This recipe is courtesy of Jeff Novick, MS, RD.  Be sure to check out his new DVD, Jeff Novick's Fast Food: Burgers & Fries! 

Black Bean Soup

1/3 c. red onions, finely chopped
2 cans black beans, drained & rinsed
1/2 c. tomatoes, chopped
2.5 c. vegetable stock
1 t. ground cumin
1 t. fresh parsley, chopped
Sea salt & pepper to taste


Drain excess liquid from beans & rinse.  Let drain while cooking onions.  In soup pot, saute onions in several Tablespoons of veggie stock, till transparent but not brown.  Add remaining ingredients and beans to pot.  Heat to boil, then reduce and simmer for 1 hour.  Serve with sliced cucumber & tomato salad tossed in balsamic vinegar.

Kale, Carrot & Avocado Salad

1 bunch kale, stemmed and finely chopped
2 c. grated carrots
1/2 avocado, peeled and pitted
1/4 c. thinly sliced red onion
2 T. lemon or lime juice
2 T. sesame seeds, toasted
1/2 t. low sodium tamari (or Bragg's Liquid Aminos)

Toss all ingredients together in a large bowl. Use your hands or the back of a large spoon to thoroughly mash avocado into kale. Set aside at room temperature for 30 minutes before serving to allow kale to soften.

Health is NOT a Competition!

Sometimes a dose of "healthy" competition is good for our family!  It's not always been this way though.  When we first got married, my husband and I would often play board games and card games together at night.  I was NOT a good loser and would literally play one more hand or one more round just so I could win!  Bentley would eventually give in to the need to sleep or just be rid of my madness, and I'd walk away happy to have claimed victory again.  (Clearly he is a very patient man!)


Then came children.  Eliza is definitely my offspring and really did NOT like losing from a very young age.  I remember reading parenting books that said "let them win" and other opinions that said "they need to accept losing sometimes."  We've done some of both and now that she's 6.5 we really try and let her compete knowing she will not always be in first place.  Lydia, our almost 4 year old, has served as a great teaching tool for Eliza.  We often have family game night at our house and I find myself telling Eliza to, "be patient as Lydia learns, help her when she doesn't know or understand something, you are her biggest cheerleader, and praise her when she wins!"  Slowly game night has become less about winning and more about quality family time full of full of laughter and silly talk.  Oh how I could have used these lessons I am teaching for most of my life.  I agree sometimes competition is healthy and good, but other times it's being on the journey together that really matters.


And so if some of you are feeling like you need someone to say they believe in you and are cheering you on, WE DO!  I feel as though often times we look at most everything in life with competitive eyes and start comparing ourselves to the person next to us on their journey.  We don't want to lose or feel left out, so we either give up trying all together, or become discouraged and feel like we will never measure up.  You must remember HEALTH IS NOT A COMPETITION!   It's a JOURNEY and each person's journey is unique to that individual!


The most important step is to BE ON THE JOURNEY.  Instead of competing with the girl next to you this week, encourage her and be her cheerleader!  Everyone can use more positive energy flowing their way!  As you begin or continue to read books, websites, blogs, and recipes, as well as, clean out your fridge, go grocery shopping, or plant a garden, take time to really pause and SMILE at the choices you are making towards a healthier you.  Each step matters and should be praised and celebrated!


Today, I met a friend for lunch and I continue to be amazed at her journey with food and health!  She is a rock star and I want her to know I am constantly learning from her as well.  I also saw a friend in Whole Foods today buying "Forks Over Knives" and you can only imagine my excitement!  I love that she is beginning to really explore the world of food and health!   I want the world (literally) to know truth and freedom in eating from the earth and be an encouragement to others on their journey towards health.


So, if you want healthy competition enter a race, or challenge your husband to some rounds of UNO one night, but keep the competition out of food.   I promise you will appreciate your journey so much more and find yourself gleaning from all the positive energy around you!


cheering you on...
leanne (& dawn)

Oatmeal Crisp

In a baking dish put a layer of frozen or fresh fruit (any fruit).  I used blueberries.  Next add a layer of rolled oats (about 1 inch thick).  Cover the oats with non dairy milk until the oats are soaked. You can sprinkle cinnamon & nutmeg on top if you desire.  Bake in the oven at 350 for about 40 minutes, or until the liquid has absorbed into the oats (there should not be excess liquid when you are done.)  Drizzle with 1 tsp. maple syrup if you used a more tart fruit.  Eat as breakfast, dessert, or cut into bars for traveling!  Enjoy!

Recipe adapted from www.engine2diet.com

Strawberry & Lentil Salad

Yum!  Seeing that picture makes my mouth water!  This is a super easy meal that requires NO cooking and NO real recipe.  I know some of your ears just perked up!  The best part is, it is just as delicious as it is simple.  Because of the high protein content of lentils, this is a great salad to use as a meal.  If you choose to add meat, top with grilled salmon.

Eggplant with Cashew Parmesan

1 medium eggplant (1 ½ pounds), peeled and cut into ¼ inch slices

Cooking spray (You can mix olive oil and water in a bottle to spritz.)

Pasta Sauce (We use Whole Foods 365 Organic Fat Free Pasta Sauce)

Parmesan Cheese (see below for cashew parmesan)

Set oven control to broil and place a rack about 6 inches from the heat.  Spray a large-rimmed baking sheet with nonstick cooking spray.   Place eggplant slices on the baking sheet and spray lightly with cooking spay.  Broil for about 5 – 7 minutes (check often).  The tops of the eggplant should be browned.  Remove from the oven.

In a saucepan heat your pasta sauce over medium heat about 2 minutes until heated through. 

Serve the eggplant with pasta sauce and cashew parmesan cheese.

Minestrone Soup

1 can (28 ounces) diced tomatoes, undrained

1 can (15 ounces) great northern beans, undrained

1 can (15 ounces) kidney beans, undrained

1 cup frozen corn

2 medium stalks celery, thinly sliced

1 small zucchini, sliced

1 medium onion, chopped

1 cup shredded cabbage (I like purple cabbage for added color.)

½ cup whole wheat or brown rice macaroni/pasta shape of choice (uncooked)

1 ¼ cups water

2 vegetable bouillon granules

1 tsp. Italian seasoning

1 clove garlic, crushed

Heat all ingredients to boiling in a large pot on the stove.  Reduce heat to low, cover, and simmer about 15 minutes, stirring occasionally until the macaroni/pasta is tender.  Enjoy!

Money-Saving Tips

One of the biggest misconceptions about eating healthfully is that it is expensive.  I would say, it is all in how you approach it.  You can make it as expensive and complicated as you want, or as cost-friendly and simple as you want.  In general, fresh or frozen fruit, vegetables, beans, whole grains, etc. are reasonably priced.  The more processed health foods (yes, there are healthier processed foods - the key is to read labels!) and meat you purchase, the more expense you will incur.  We've put together a short list of ways to keep your food bill down. 

Having Guests Soon?

I've had the privilege of working with 5 amazing women this year on my steering team for MOPS.  I wanted to have them over for dinner Sunday night and prepared 5 of my favorite salads/side dishes for dinner along with homemade gelato and cookies.  Here are the links to the recipes I made!  I doubled most recipes so I would have a refrigerator full of yummy salads for our own lunches this week.  By keeping it simple I was able to make everything ahead of time that afternoon and really enjoy the conversation and company of these ladies while they visited.  With warmer temperatures approaching, I hope you find time soon to have friends over for something yummy & of course green!

Menu

Tangy Chickpea Salad

Butter Bean & Basil Salad

Quinoa Pilaf With Toasted Pine Nuts

Black-Eyed Pea & Tomato Salsa
Black Bean & Corn Salsa

FOK Whole Grain Corn Muffins

Best Ever Peanut Butter Cookies
Strawberry & Banana Fluff

Strawberry Banana Fluff

I've searched and just cannot find any ice cream / gelato in the grocery stores, so I've started making my own versions of a cold treat in my Vitamix.  (I know some of my friends use their Ninja.)  Super simple, easy, and delicious.  I feel so good about it, I served it to my kids for breakfast this morning!

Black Bean & Corn Salsa

Juice of 3-4 limes

2 tbs red wine vinegar

1 tsp salt

1/2 tsp pepper

2 cans black beans, rinsed and drained

1 can corn, rinsed and drained

2 large tomatoes, finely diced

1/4 cup of finely minced red onion

1 to 2 avocados chopped

1/8 cup finely chopped cilantro

1-2 cloves of minced garlic (optional)

Mix all ingredients together and chill at least 1 hour before serving.  Eat in Ezekiel wraps with a spring lettuce mix and enjoy!  Serve with whole wheat couscous and a fruit salad/fresh cut fruit. 

Quinoa Pilaf with Toasted Pine Nuts

My sweet friend Rachel recently shared this recipe with me.  I made this Sunday and it’s so yummy!  (I changed a few of the ingredients to make it E2 challenge worthy J!) Enjoy! 

1 cup quinoa, rinsed

2 cups plus 1 tbs. low-sodium vegetable broth

¼ cup pine nuts

½ large onion, chopped

1/3 cup chopped fresh parsley leaves

Black-Eyed Pea & Tomato Salsa

My new favorite salsa.  I love to serve it for lunch over a bed of mixed greens!  Happy Spring!