Tag Archives: healthy eating

Vitamin D Fights Cancer

Vitamin D Fights Cancer  woman sitting in a field of flowers in the sunshine

The most powerful cancer fighter ever discovered is naturally-occurring vitamin D. One study found that low vitamin D significantly increases overall cancer risk.  While another study showed that the vitamin D you make from sunshine lowers your chances of dying from 15 kinds of cancer.

Another study found that vitamin D can lower the chance you’ll get cancer by 77% and production in the skin decreases the likelihood you’ll get the following cancers:

  • stomach
  • colorectal
  • liver
  • gallbladder
  • pancreas
  • lung
  • breast
  • prostate
  • bladder
  • kidney cancers

Vitamin D also enhances mood; boosts your immune system; prevents bone and muscle weakness; fights heart disease; prevents diabetes; fights arthritis, pain and inflammation; prevents Parkinson’s disease and multiple sclerosis.

The easiest, safest and cheapest way (it’s free) to increase the amount of vitamin D your body produces is through regular exposure to sunlight, which is not easy, especially during the winter months. Many nutritionists therefore recommend 5,000 IU every day with the D3 form especially important.

Foods that Contain Vitamin Dbeautiful breakfast of eggs and toas laid out for a picnic in a sunny field

Nutritional sources of Vitamin D include:

  • fatty fish (like herring, sardines, tuna, mackerel, and salmon)
  • beef liver
  • cheese
  • egg yolks

Mushroom Lentil Barley Stew (slow cooker)

Another great slow cooker stew recipe. Great for Michigan winters!soup bowls and dried lentils

Ingredients

  • 2 quarts vegetable broth
  • 2 cups sliced fresh button mushrooms
  • 1 ounce dried shiitake mushrooms, torn into pieces
  • 3/4 cup uncooked pearl barley
  • 3/4 cup dry lentils
  • 1/4 cup dried onion flakes
  • 2 teaspoons minced garlic
  • 2 teaspoons dried summer savory
  • 3 bay leaves
  • 1 teaspoon dried basil
  • 2 teaspoons ground black pepper
  • salt to taste
  1. In a slow cooker, mix the broth, button mushrooms, shiitake mushrooms, barley, lentils, onion flakes, garlic, savory, bay leaves, basil, pepper, and salt.
  2. Cover, and cook 4 to 6 hours on High or 10 to 12 hours on Low. Remove bay leaves before serving.

GRANDMA’S SLOW COOKER CHILI

RECIPE CORNER.different chili spices

NOW THAT WINTER IS UPON US, SLOW COOKERS ARE THE WAY TO GO.

I LIKE TO THROW EVERYTHING IN THE CROCK THE NIGHT BEFORE, PLACE THE CROCK POT OUT IN THE MICHIGAN FRIDGE TILL MORNING AND SET IT ON LOW WHILE I AM IN THE office…..there is nothing nicer than coming home to the smell of a healthy meal waiting for you.

1 (19 ounce) can black bean soup

1 (15 ounce) can kidney beans,

rinsed and drained

1 (15 ounce) can garbanzo beans,

rinsed and drained

1 (16 ounce) can vegetarian baked

beans

1 (14.5 ounce) can chopped

tomatoes in puree

1 (15 ounce) can whole kernel

Corn drained

 1 onion, chopped

1 green bell pepper, chopped

2 stalks celery, chopped

2 cloves garlic, chopped

1 tablespoon chili powder, or to

taste

1 tablespoon dried parsley

1 tablespoon dried oregano

1 tablespoon dried basil
In a slow cooker, combine black bean soup, kidney beans, garbanzo beans, baked beans, tomatoes, corn, onion, bell pepper and celery. Season with garlic, chili powder, parsley, oregano and basil. Cook for at least two hours on High  or 8-10 hours on low.

Gingerbread Biscotti

Yield: 30 to 34

Ingredients

2 cups plus 2 tablespoons (265 grams) all-purpose flour, plus extra for flouring hands
2 teaspoons (10 grams) baking powder
2 teaspoons (4 grams) ground cinnamon
2 teaspoons (4 grams) ground ginger
1/8 teaspoon ground cloves
A few grinds of black pepper
1/2 teaspoon coarse sea salt
1/2 cup (95 grams) dark brown sugar
1/2 cup (100 grams) granulated sugar
7 tablespoons (100 grams) unsalted butter, melted and cooled
2 large eggs
2 teaspoons (10 ml) vanilla extract
1 1/3 cups toasted, chopped nuts or white or dark chocolate chunks (optional, I kept mine plain)
1 large egg white

Cinnamon-sugar (optional)
1/3 cup (65 grams) granulated sugar
1 tablespoon (6 grams) ground cinnamon

Directions

Heat oven to 350°F (175°C). Line one large or two small baking sheets (if yours are small you’ll probably prefer using two, as the logs will spread a lot) with parchment paper or a silicon baking mat. In a large bowl, stir together dry ingredients — 2 cups plus 2 tablespoons flour, baking powder, spices, pepper and salt. In a medium bowl, whisk together sugars, butter, 2 large eggs and vanilla. Add wet ingredients along with any optional additions (nuts or chocolate) to dry mixture and stir to combine. It’s going to seem a bit soft and sticky; it’s a-okay.

Divide dough in half. Using floured hands, transfer first half to the prepared baking sheet(s) and form it into a slightly flatted log about 11 inches (28 cm) by 2 1/2 (6 1/2 cm) inches, going down one side of a baking sheet intended for two logs, or the center of a baking sheet intended for one log. Repeat with second half of dough. Whisk egg white in a small bowl until a little foamy and loose. Brush over top and sides of each log.

Bake logs until golden brown all over, about 25 minutes. Transfer tray to cooling rack; let cool about 25 minutes, until lukewarm. Gently transfer each log to a cutting board. Using a sharp serrated knife and gently sawing motion, cut logs on the diagonal into 1/2-inch wide slices. If using cinnamon-sugar, stir the two together and dip both cut sides in the mixture.
Arrange slices, a cut side down, on baking sheet(s). Bake for another 10 to 12 minutes, until golden underneath. Turn each biscotti over and bake for a final 6 to 8 minutes, until lightly bronzed all over. Let cool on rack.

Do ahead: Baked biscotti should keep in airtight containers at room temperature for weeks.

ROASTED CAULIFLOWER AND GRAVY

ROASTED CAULIFLOWER AND GRAVY   for 6roasted-cauliflower-and-gravy

Ingredients

  • 1 big head of cauliflower
  • 4 tbsp. butter, melted (divided)
  • 4 garlic cloves (skin-on)
  • 6 sage leaves
  • 4 sprigs fresh thyme
  • 4 sprigs fresh rosemary
  • kosher salt
  • Freshly ground black pepper

Gravy

  • 1 tbsp. butter
  • 1/2 Onion, finely chopped
  • 4 oz. cremini mushrooms, finely chopped
  • 3 tbsp. unsalted butter
  • 3 tbsp. all-purpose flour
  • 2-4 c. vegetable stock

Directions

  1. Preheat oven to 450 degree F.
  2. Rub the cauliflower all over with melted butter. Season with salt and pepper. Place in cast iron skillet, surrounded by garlic, 4 sage leaves, 2 sprigs of thyme and 2 sprigs of rosemary. Bake for 1 – 1/2 hours until charred in parts and tender throughout, brushing with more melted butter
  3. Pierce the cauliflower with a paring knife skewer to check the tenderness.
  4. Make gravy. Chop remaining thyme and rosemary leaves. Melt remaining butter in a small saucepan over medium heat. Add the onion and sauté until beginning to soften, about 3-5 minutes. Stir in the mushrooms and season mixture with salt and pepper. Add herbs and cook until the mushrooms are tender and browned. Add 1-2 cloves of the roasted garlic (skins removed), breaking up the cloves with a whisk or wooden spoon. Stir in flour and cook for 1 minute. Whisk in 2 cups of vegetable stock and bring mixture to a boil. Reduce heat slightly and simmer for 5 minutes, until the mixture has thickened to your desired consistency. Add more vegetable stock if desired.

 

Roasted Butternut Sunset for 8

Ingredients:

  • 1 large butternut squash (2 1/2 – 3 pounds), peeled, seeded and cut into 3/4 inch pieces
  • 3 large carrots, peeled and thickly sliced (1/4 inch slice)
  • 2 small beets, peeled and diced (1/2 inch dice or less)
  • 3/4 cup fresh cranberries
  • 1 Tbsp extra-virgin olive oil
  • 1 tsp salt
  • 3/4 cup orange or tangerine juice
  • 1/4 cup + 3 Tbsp maple syrup
  • 1/4 cup white miso
  • 1 tsp orange or tangerine zest
  • 1 green onion, diagonally sliced, OR 1 Tbsp minced fresh parsley, for garnish

Directions

  1. Preheat the oven to 375 Degrees F.
  2. Put the squash carrots, beets, cranberries, olive oil and salt in a large bowl and toss well to coat the vegetables
  3. Transfer the vegetable mixture to a largish rimmed baking sheet.
  4. Bake for 15 minutes
  5. Meanwhile combine the orange juice, maple syrup, miso and orange zest in a small bowl and whisk until smooth.
  6. Remove the vegetables from the oven and pour the orange juice mixture over them
  7. Bake another 15 – 20 minutes, or until the vegetables are tender
  8. Spoon the vegetables into a serving bowl or platter and garnish with the green onion slices or parsley if desired

Cooking Tips:

To make sure that the beets and carrots cook in the same time as the squash: Slice the beets in ½ inch or less dice, and the carrots 1/4 inch thick or less. If the carrots are large, cut them in half lengthwise before slicing.

I couldn’t find fresh cranberries when I made this recipe, so I added frozen cranberries in the last 5 minutes of roasting. That worked. I also used 2 Tbsp agave syrup instead of 1/4 cup maple syrup for the glaze. That worked too.

WILD RICE PILAF

Great as Stuffing!

Ingredients

  • 2/3 cup wild rice, rinsed
  • 1 3/4 cups water
  • 1 vegetable bouillon cube
  • 2/3 cup long-grain brown rice, rinsed
  • 2 tablespoons extra-virgin olive oil
  • 1 large red onion, finely chopped
  • 1/2 cup finely diced celery
  • 2 medium tart apples, such as granny smith, peeled, cored and diced
  • 1/3 cup orange juice (from 1 large orange)
  • 2 scallions, green parts only, thinly sliced
  • pinch each: cinnamon and nutmeg
  • 1/2 tsp salt and freshly ground pepper OR to taste
  • 1/4 to 1/2 cup minced fresh parsley
  • 1/2 cup finely chopped pecans

Directions

  1. Combine the wild rice and the bouillon cube with 1 3/4 cups of water in a medium saucepan
  2. Bring to a gentle boil, then lower the heat to a simmer for 5 minutes.
  3. Stir in the brown rice, return to a slow simmer, then cover and cook until the water is absorbed, about 35 minutes
  4. Heat the oil in a large skillet.
  5. Add the onion and celery and sauté until the onion is golden.
  6. Add apple and sauté 5 minutes longer.
  7. Stir in the cooked rice mixture along with the juice, scallions, cinnamon, and nutmeg.
  8. Season with salt and pepper.
  9. Sauté over low heat, stirring frequently, another 5 minutes.
  10. Stir in the parsley and pecans

NOTES:

The rice is slightly under-cooked in this recipe, because it’s intended to be used as a stuffing, and cooks more inside the peppers or squash.

When serving this dish as a side, instead of using it as a stuffing, increase the cooking time to 45 minutes, adding the juice, scallions, apple, cinnamon and nutmeg in the last five minutes.

Sauteed mushrooms are a nice alternative to apples in this dish, especially when served as a side.

This can be used for peppers, buttercup squash, acorn squash or even a pumpkin… and it’s wonderful on its own.

Cholesterol: Good or Bad?

Did you know? cholesterol

Your body makes over 3000 mg of cholesterol every day. That’s equivalent to eating:

1 pound of butter or 300 strips of bacon or 14 eggs each and every day!!!

If you make that much every day, why is it bad?

It isn’t.

You need cholesterol

Cholesterol is good for you and needed by nearly every cell in your body. Cholesterol is needed to create your hormones and helps your brain, nervous system and internal organs function.

If you have inflammation in your body your cholesterol levels will be high – and for a good reason. Cholesterol is an antioxidant and helps fight inflammation.

The myth about heart disease

Cholesterol does not cause heart disease – that’s a myth that has been discredited.

However, if there is high cholesterol it means there is something in you causing inflammation. The goal should be to address the cause of the inflammation rather than to fight the symptom (high cholesterol).

Ravnskov U. High cholesterol may protect against infections and atherosclerosis. Quarterly Journal of Medicine. 2003;96:927-934.

Vegetarian Bolognese Sauce

 

The new fave recipe in the Lanjopoulos household (here and Norway!)

vegetarian bolognese sauceServes 4 

Prep Time: 35-45 minutes

Ingredients

  • 1 cup boiling-hot water
  • 1 ten ounce packet of dried porcini mushrooms
  • 2 medium carrots, shredded
  • 2 celery ribs, minced
  • 1 medium onion finely chopped
  • 3 cloves garlic minced/grated
  • 3 tablespoons olive oil
  • 2 teaspoons chopped fresh rosemary
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons tomato paste
  • 1/2 cup dry red wine
  • 3/4 lb dried noodles of choice
  • 1 oz finely grated Parmigiano-Reggiano (1/2 cup) plus additional for serving (optional)
  • Optional…I add a cup of cooked lentils
  • Also optional   8ozs finely chopped baby bella mushrooms

Directions:

      1. Soak mushrooms in boiling-hot water 15 minutes.
      2. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Add chopped vegetables and garlic (including baby bellas if using), rosemary, salt, and pepper and sauté, stirring occasionally, until vegetables are golden brown and tender, about 12 minutes.
      3. Lift mushrooms out of soaking liquid, squeeze excess liquid back into bowl (reserve liquid), and rinse mushrooms well to remove any grit.  Filter the soaking water through a coffee filter to remove any residue. Set aside.  Finely chop mushrooms, then add to vegetables in skillet along with tomato paste. Cook over moderate heat, stirring, 1 minute. Add wine and boil until wine is reduced by about half, about 2 minutes. Stir in lentils if using.
      4. While sauce is cooking, cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1 cup pasta-cooking water in a heatproof measuring cup, then drain pasta in a colander.

 

Quinoa and Spinach Stuffed Portobello Mushrooms

quinoa stuffed portobello mushrooms

Ingredients

  • 4-6 Portobello mushrooms
  • Olive oil
  • Kosher salt
  • Black Pepper

Ingredients for the stuffing:

  • 1 large onion, finely diced
  • 2 cups chopped spinach (frozen and defrosted spinach works nicely)
  • 1 1/2 teaspoons salt
  •  1/2 teaspoon black pepper
  • 2 teaspoons lemon juice
  • 1 1/2 cups cooked quinoa

Instructions:

  1. Preheat oven to 375.
  2. Drizzle olive oil over the mushrooms and sprinkle with some salt and pepper. Place in the oven and bake at 375 for 15 minutes.
  3. While mushrooms are cooking, prepare the stuffing.
  4. Sauté the diced onions in a bit of olive oil (or Pam) until translucent. Add the spinach, salt, pepper and lemon juice. Stir and cook for a couple of minutes. Remove the mixture from the heat and add the cooked quinoa. Stir to combine everything equally.
  5. Once mushrooms have finished roasting, remove from oven. Distribute the spinach mixture among them. Return to oven and bake at 375 for an additional 20 minutes.
  6. Remove from oven and serve hot.

Tip: for a different presentation, cook the mushrooms fully, then dice and toss with the spinach/quinoa mixture for a delicious warm quinoa salad.

Enjoy!