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Greek Quinoa Salad

Another great SUMMER Salad!Greek Quinoa Salad

  • 1 cup of quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup fresh spinach, chopped
  • 1/2 tomato, seeded and chopped
  • 1 lemon, zested
  • 1/2 cup olives (I used a green/black mix)
  • 1/4 cup parsley, chopped fine
  • 2 ounces low fat feta
  • 1 T olive oil
  • 1 T balsamic vinegar
  • 2 cloves garlic, minced
  1. Place vegetable broth and quinoa in a large stock pot. Bring to a boil. Boil uncovered for 10 minutes. Remove from heat and drain in a fine metal colander.
  2. Rinse pot and bring two inches of water to a boil. Place quinoa in the metal colander over the water. Cover and steam for 10 minutes.
  3. While quinoa is steaming, combine chopped spinach, tomato and lemon zest in a small boil.
  4. When quinoa is cooked, drain the water. Rinse the pot and return the quinoa to it. Add the spinach mixture and cover. Allow to sit covered for 5 minutes or until spinach wilts.
  5. Add parsley and feta.
  6. In a small bowl, combine 1 T olive oil, 1 T balsamic vinegar and garlic. Toss with salad

Where do vegans get their protein?

So as a Vegan/Vegetarian we get this questions all the time…where do you get your protein??…. so here we go… By Lauren Venosta

Vegans don’t consume any products that come from an animal-based source. All macronutrients like protein, vegan protein carbohydrates, and fat are only consumed through plant-based sources—which can make it challenging to get enough protein.

A common question many vegans are asked is, “How do you get enough protein?” Contrary to popular belief, it is possible to get adequate amounts of protein on a vegan diet.

The  important thing to note about plant-based protein sources is that they are more bioavailable to the body. This means that the amino acids (which make up the proteins) are more easily broken down and absorbed by the body. Remember, you aren’t only what you eat, but you are what you absorb! If your body can’t absorb the protein you’re eating, it is useless.

If you’re a vegan or are interested in following a plant-based diet, these foods pack a plant-based protein punch!

  1. Spirulina     Spirulina is a blue-green algae that contains the essential amino acidsrequired for protein assimilation. It’s rich in chlorophyll, which you can see by the dark green color. 8.05 g of protein per 2 tablespoons
  1. Lentils    These edible pulses are a powerhouse of protein, fiber, and iron. Lentils are an easy way to get plant-based protein because they are easily digested and are a versatile ingredient. 17.86 g of protein per cup of cooked lentils
  1. Pea Protein   Green peas contain adequate levels of protein in their raw form (9 g per 1/4 cup), and pea protein is a popular alternative to the whey protein or egg-white protein that are commonly used in protein powders. 21 g of protein per 1/4 cup
  1. Chickpeas Chickpeas, also known as garbanzo beans, are meaty and filling. 14.53 g of protein per cup of cooked chickpeas
  1. Nutritional Yeast   Nutritional yeast, a food additive grown on molasses and treated to be “inactive” (as compared to “active” baking yeast), is known for adding a “cheesy” flavor to many dairy-free recipes. The flavor is amazing, but its nutrient profile is even better! It’s loaded with amino acids and B vitamins. Amino acids are essential for protein synthesis and B vitamins help covert the food you eat into useable fuel for the body. 8 g of protein per 1/4 cup
  1. Quinoa   Did you know that quinoa is a seed? Although it mimics a grain-based texture and cooks similar to rice, it is 100 percent seed. And that means it has more protein than many grains! 8.14 g of protein per 1 cup of cooked quinoa
  1. Almonds  A study showedthat eating 1.5 ounces of almonds per day can lower your cholesterol, keep your heart healthy, and even reduce belly fat!  15.12 g of protein per 1/2 cup
  1. Chia Seeds   In addition to their protein benefit, chia seeds are loaded with so much fiber they can actually absorb 10 to 12 times their size in water. This allows them to create a gel-like consistency and expand in your stomach, which keeps you fuller longer and improves digestive health.  8.91 g of protein per 1/4 cup
  1. Pumpkin Seeds    Pumpkin seeds are not only protein rich, but rich in magnesium as well. Magnesium is helpful for regulating blood sugar levelsso eating pumpkin seeds is helpful for reducing your risk of type 2 diabetes.  9.75 g of protein per 1/4 cup
  1. Steel-Cut Oats  Oats contain not only protein, but also fiber and iron. It’s important to purchase steel-cut oats, as they are higher in protein than processed oats. Steel-cut oats take longer to cook and have a more dense texture..14 g protein in 1/2 cup

There are plenty of vegan foods that contain protein. The important thing to remember when eating a vegan diet is to consume a wide-variety of different foods and colors. This will ensure you are getting all the necessary macronutrients (like protein) that are needed to sustain your body. Kick that lack-of-protein fear to the curb, because there is an abundance of bioavailable protein\ in plant-based foods.

GRILLED SUMMER VEGETABLES WITH CHICKPEAS

Another great Summer recipe. Visit the Grand Ledge Farmer’s Market for all your summer vegetables!

Serves 4 to 6

Ingredientsgrilled vegeables

  • 2 tablespoons extra virgin olive oil, plus more for oiling the grill
  • 1 each red and yellow bell pepper, cored, seeded and quartered
  • 1 small red onion, cut into thick rings
  • 2 zucchini, thickly sliced lengthwise
  • 2 yellow squash, thickly sliced lengthwise
  • 2 cloves garlic, chopped
  • 2 tablespoons red wine vinegar
  • 2 tablespoons chopped basil
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • Salt and pepper to taste
  • 1/2 cup grated Parmesan cheese

Directions

  • Oil grill grates, then preheat grill to medium high heat.
  • Working in batches, grill peppers, onions, zucchini and squash, flipping once, until just charred in parts and tender, 6 to 8 minutes total
  • Transfer to a large platter as done.
  • Set aside to let cool before cutting into bite-size pieces.
  • In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper.
  • Garnish with Parmesan and serve immediately or cover and chill until ready to serve.

Texas Caviar Recipe

Summer time is time to enjoy salads!texas cavier

Ingredients:

  • 1 cup sugar ( I use agave nectar and a little less than that)
  • 1/2 cup olive oil
  • 3/4 cup white cider vinegar
  • 1 green pepper, chopped
  • 1 yellow pepper, chopped
  • 1 orange pepper, chopped
  • 1 red pepper, chopped
  • 1 red onion diced or a bunch of green onions sliced
  • 1 can corn (drained)
  • 1 can each black eyed peas  and black beans(rinsed and drained)

Mix well and enjoy.

Note from Dr C:  this is to me a basic recipe…I throw in whatever beans I like, I have added edamame/Chickpeas/kidney beans.  Also celery and shredded carrots have found their way into this mix and it keeps for a week in the fridge (if you are lucky).

Latest News from Charmaine: June 2018

Greetings all,April 2018

We now can officially say summer is here with all  the fun and games of family, friends, graduations reunions, vacations, BBQs, sunshine, suntans and mosquitoes all mixed into one big messy bundle.

This month- (Flag Day June 14th) Dr. Ray and I celebrated 38 years (each) in Chiropractic, having graduated summer of 1980.  Daughter Damaris celebrated 8 years since her graduation a week later and she has firmly established herself in Norway in her own practice- specializing in babies and pregnant women.

She will be meeting us in Scotland at the End of July and so we will be away from the office 7/27/2018  to 8/5/2018. Time to get away, re-connect and have fun with Alfred who is growing like a weed! My niece will possibly be joining us from the Isle of Jersey.

This month will see me competing in a power lifting meet in Rochester Hills 6/23 and the Senior Olympics will follow in August (8/12).

Make this a great summer and feel free to share any of your recipes or holiday experiences with us.

SEE YOU IN THE OFFICE, ON THE TABLE, ON THE MAT OR UNDER THE BARBELLS

Jack R says,

“I wake up ready for the day…not sluggish or tired. I just feel better, I have more stamina and my energy comes back quicker after a hard day’s work.”

Another happy patient who has a better day with Chiropractic Care!

ROASTED SPRING VEGETABLE FARRO BOWLS WITH THAI GREEN CURRY PESTO

   6-8 servings

(FARRO is an ancient grain and I find in Meijer in the rice aisle)farro

Substitute orzo or brown rice if you wish (use appropriate cooking time and water)

  • 1 1/2 cup farro
  • 3 cups water
  • Salt to taste
  • 1 Tbsp. Virgin Olive Oil
  • 1 bunch asparagus, trimmed and cut into 1” pieces
  • 2 zucchinis, trimmed, quartered lengthwise and cut into 1/2”
  • 1 pint cherry tomatoes, quartered
  • 8 oz. fresh mozzarella pearls

For the dressing:

  • 3 cups loosely packed basil
  • 2 cloves garlic
  • 2 Tbsp. pine nuts/walnuts
  • 2 Tbsp. Thai green curry paste
  • 2 Tbsp. Organic Red Wine Vinegar
  • 1/3 cup Extra Virgin Olive Oil
  • Salt & black pepper to taste
  1. Preheat oven to 400*F.
  2. In a medium pot, combine the farro, water and a pinch of salt. Bring to a boil over high heat. Reduce heat to low and simmer until farro is cooked through and water has evaporated, about 20 minutes. Remove from the heat and set aside.
  3. Toss together the  Olive Oil,asparagus and zucchini in a large bowl. Add salt and pepper to taste. Spread on a parchment-lined baking sheet and roast for 15-20 minutes, or until tender and starting to brown. Remove from oven.
  4. In a large salad bowl, toss together the cooked farro, roasted vegetables, cherry tomatoes and mozzarella.
  5. To make the dressing, combine the basil, garlic, pine nuts and green curry paste in the bowl of a food processor. Pulse until broken down into tiny pieces. With the mixture running, stream in the Vinegar and the  Olive Oil.Add salt and black pepper to taste.
  6. Toss the salad with the dressing and serve warm or at room temperature.

Author: Eats Well With Others

CREAMY LEMON SPRING VEGETABLE PASTA

Serves 4-6

This light and creamy lemon pasta with asparagus, artichokes, peas, and basil makes a great spring meal. It can be on the dinner table in 30 minutes!

  • 1 tablespoon olive oilspring vegetable
  • 1 small shallot, minced
  • 12 asparagus spears, cut into 1-inch pieces, woody ends discarded
  • 1 (14 oz) can quartered artichoke hearts, drained
  • 3 cups fresh spinach leaves
  • 3 gloves garlic, minced
  • 3/4 cup frozen peas
  • 8 ounces whole wheat farfalle pasta or pasta of your choice (gluten-free is fine)
  • 2 tablespoons butter or vegan butter
  • 2 tablespoons flour (can use gluten-free flour)
  • 2 cups Almond Breeze Almond milk Original Unsweetened/ regular milk
  • Zest of 1 large lemon
  • Juice of 1 large lemon
  • 4 lemon slices
  • Salt and pepper, to taste
  • 1/4 cup chopped fresh basil
  • Parmesan cheese, vegan Parmesan cheese, or nutritional yeast, for garnish
  1. In a large skillet, heat the olive over over medium-high heat. Add the shallot, asparagus pieces, artichoke hearts, spinach, garlic, and frozen peas. Cook until vegetables are tender and spinach is wilted, about 5 minutes. Pour the vegetables into a large bowl and set aside while you cook the pasta and sauce.
  2. Bring a large pot of water to a boil and salt generously. Cook pasta according to package instructions.
  3. While the pasta is cooking, make the creamy lemon sauce. Place the large skillet you used to cook the vegetables back on the stove and melt the butter. Whisk in the flour, whisking until you don’t have any clumps. Slowly whisk in the almond milk, about 1/2 cup at a time, whisking vigorously. Add the lemon zest and keep whisking until the sauce comes to a boil. Reduce heat to low and whisk occasionally until the sauce thickens.  Add in the lemon juice and sliced lemons. Season the sauce with salt and black pepper, to taste.
  4. Drain the pasta and add it to the thickened lemon sauce. Stir in the cooked vegetables and stir until the pasta and vegetables are well coated with the creamy lemon sauce. Remove the lemon slices with tongs or a spoon.
  5. Garnish with fresh basil and Parmesan cheese, vegan Parmesan cheese, or nutritional yeast, if using. Serve warm.

From Two Peas and Their Pod

Latest News from Charmaine: May 2018

Greetings All!April 2018

Well, we flipped the switch from Winter to Summer in a hurry, didn’t we?  I usually love the way Spring teases us with daily extra color, but we went from nothing to full on color in less than a week.   It is comforting to know that Mother Nature will win out in the end….but I miss her gentleness.

May is, of course, the month of Mother’s day….hope all Moms and G-moms were spoiled…we did our little bit by handing out carnations on the Thursday and Friday leading up to the weekend….

Given my article in the newsletter about greens and sickness…this might be the year to plan/plant a small veggie garden or grow your own micro greens.

As you enjoy the wonderful outdoors, keep in mind that we are here for you to help you when you slip and fall and subluxate that spine…with good nerve supply all things are possible!

See you in the office/on the table/on the mat/under the barbells!

Lemon Berry Muffins

Got this recipe from one of my quilters newsletters…..very yummy

Ingredients

  • 2 Cups unbleached all-purpose flourLemon Berry Muffins
  • 3 tsp baking powder
  • 1 Tblsp ground flax meal
  • 1 tsp salt
  • ¼ cup of coconut oil melted
  • 1 soft very ripe banana (or microwave one) mashed
  • ¼ cup of pure maple syrup
  • ¼ cup of hemp /almond/rice milk
  • 1 tsp pure vanilla extract
  • juice of 1 lemon
  • 1 Tblsp of lemon zest
  • 3 Tblsp coconut flakes
  • 1¼ cup of mixed berries or blueberries

Directions

  1. Preheat your oven to 375.
  2. In a large bowl combine the dry ingredients: flour, baking powder, flax meal, and salt.
  3. In another bowl combine the wet ingredients: melted coconut oil, mashed banana, maple syrup, non-dairy milk, vanilla, and lemon juice.
  4. Combine the wet and dry ingredients, mixing well.
  5. Now fold in the lemon zest, coconut flakes, and berries until they are well incorporated into your mix.
  6. Scoop your mix into greased baking tin.  Fill the molds about ¾ the way full.
  7. Bake for about 15-25 minutes.

 

Latest News From Charmaine: April 2018

Greetings all!April 2018

There is a song that goes April showers brings May flowers….but what the heck does this chilly weather bring?

MOTHER Nature is sorely testing our patience, isn’t she? …Spring is so close and yet so far away. And, of course, being the human creatures we are, we will probably soon be whining about how hot it is.

So, on the power lifting front, I was invited to 3 different National events this year and due to circumstance beyond my control (too short notice and recovering from an injury), could not go to any of them. I am competing again in June and at the Senior Olympics in August, so I may get another invitation next year…who knows!

On the health care front, we have included an article about making resolutions in Spring when the fresh veggies come to the forefront and we have a chance to lighten up on the heavy comfort food of winter.

See you in the office/on the table/on the mat or under the barbells!!!

EARTH DAY IS THIS MONTH

April 2018