Potato Tofu Casserole

by Francine

photo via mixedgreensblog.com

Think potatoes, think casserole, and think winter. Right? Potatoes sometimes get a bad rap because people equate them wtih 'empty carbs', fattening, etc. Not so. It's the stuff you ADD to potatoes or the stuff they're cooked IN that is fattening. Potatoes are full of nutrition, relatively cheap, and there are so many ways to eat them!

Low in saturated fat, cholesterol, and sodium, potatoes are a good source of Vitamin C, Vitamin B6, potassium (important for controlling high blood pressure), and manganese. Incidentally--potatoes have more potassium in them than bananas, especially if you keep the skins on. Which you should--not only for the potassium, but also for the other health benefits.

Now considering that potatoes grown conventionally have residues from 37 pesticides, according to the USDA Pesticide Program, you can see why I'm advocating (like I usually do), you choose organic. And remember--if you don't want to go 100% organic--because of cost, convenience, availability, or whatever else--you don't have to. Just choose wisely. With potatoes--it's important to go organic. With avocados--not so much. There is definitely a different level of saturation according to what kind of produce, where grown, etc.

So getting back to the issue at hand, which is the potato tofu casserole, let's get going:

Preheat oven to 325 F.

Mix together in a bowl:
3 cups potatoes, mashed (personally I like skins on, but you can remove or go 1/2 and 1/2)
1 1/2 lbs. tofu, mashed
1 1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp garlic powder
1/4 cup fresh parsley, chopped

Saute together:
2 TB oil (try canola or sesame)
1 medium onion, chopped

When onions are limp, mix into the potato-tofu mixture. Spread into an oiled 8" x 8" x 2" baking dish, and sprinkle with paprika (and/or a little cayenne). Bake for 35 minutes.


Resources:
nutritiondata.self.com
livestrong.com
whatsonmyfood.com
Tofu Cookery by Louise Hagler

Sesame Tofu Sez Me

by Francine

photo via savoryspiceshop.com

Before I share with you this delicious and easy to prepare tofu recipe, I want you to be as amazed as I was when I took a look at the health benefits of those tiny delicate wonders we call sesame seeds. I already knew they were loaded with vitamin E, but at this point that's kind of a 'no-brainer' because seeds and nuts are known for being loaded with the vitamin. I just didn't realize to what extent sesame seeds are imbued with medicinal (as well as tasty) benefits. 

Check this out: According to greenmedinfo.com, the history of sesame as a medicine goes back 3600 years to Egyptian times where it was listed in the scrolls of the Ebers (one of the oldest medical books in the world) as a favored medicine.  Beautiful women of ancient Babylon are said to have used a mixture of honey and sesame seeds (havla) to prolong youth and beauty. Roman soldiers ate the mixture for strength and energy.

Below is a small sampling of information I found on greenmedinfo.com (please check this link so you can see the whole story), pointing to the amazing health benefits of this delicate and flavorful little seed. In addition to what you see here are recommendations to use it as a massage oil for babies, its effectiveness in helping to prevent atherosclerosis, its efficiency as an anti-depressant, and the  protection it offers against many forms of cancer.

What you are truly is what you eat. If you make it a point to eat a varied diet of nutritious food, you're doing what nature intended. Why else would all that good stuff be here for us? 

1. Diabetes: A study published in 2011 in the Clinical Journal of Nutrition showed that sesame oil improved the effectiveness of the oral antidiabetic drug glibenclamide in type 2 diabetic patients. Another study published a few years earlier in the Journal of Medicinal Foods showed that using sesame seed oil as the sole edible oil lowers blood pressure and glucose in hypertensive diabetics. 

2. High blood pressure: A study published in 2006 in the Yale Journal of Biological Medicine showed that sesame seed oil has a beneficial effect in hypertensive patients on either diuretics or beta-blockers. Substitution of all dietary oils with sesame oil brought down systolic and dystolic blood pressure to normal.

3. Gingivitis/Dental Plaque: Ayurvedic medicine, which has been around for thousands of years, indicates a process for oral health which involves swishing sesame seed oil in the mouth for prolonged durations. This is said to prevent teeth decay, halitosis, bleeding gums, dry throat, and that it strengthens the teeth, gums and jaw. Clinical research now confirms that it compares favorably to chemical mouthwash.

OK, now for the recipe:

Sesame Tofu

Cut into 3/4" cubes or 1/4" thick slices:

2 lbs firm tofu

Marinate for 2 hours in a mixture of:

1/3 cup soy sauce (or tamari, and remember you can use the low-sodium variety, and you don't need to use the full 1/3 cup)

1/4 cup oil

2 cloves garlic, minced or 1/4 tsp. garlic powder (fresh is better, if you can get it) (you can add more btw)

1 TB ginger root, grated or 1/4 tsp ginger (more works here as well; spices and herbs are always 'to taste')

Roll in:

1 cup sesame seeds ground in a blender and 2/3 cup whole wheat pastry flour

Brown in oil (canola or coconut). Serve with rice of quinoa. 

Resources:

Tofu Cookery by Louise Hagler

GreenMedInfo.com

Creamy Creme de Celery Soup

* 

photo via healthybodynow.net

by Francine

Bet you don't know how healthy celery is. Well, maybe you do. . .Recently I happened to see it on a list of foods that support healthy blood pressure. That got me curious and I started doing a little digging about what other hidden health benefits celery offers. My mom used to say celery is "nature's tooth brush." I figuredTarzan and Jane ate it for just that reason. When my daughter was little, I used to prepare healthy (and yummy, of course) after school snacks for her --including celery sticks filled with a bit of low-fat cream cheese (Neuchatel) and alfalfa sprouts on top, or just plain alongside carrot sticks, cucumber, whatever other crunchy veggie on hand. . .

Delicious just plain 'naked', in salads, soups, or a variety of other dishes that involve veggies, celery offers us a variety of reasons to eat them (and did I mention the crunchy factor is fun?). Check out some of the many health benefits of this chlorophyll-filled wonder (adapted from an article posted 10/10/12 by Diana Herrington on the care2 site)

* Celery has blood pressure reducing properties. It contains active phthalides, which relax the muscles of the arteries that regulate blood pressure so the vessels dilate. Phthalides also reduce stress hormones, which can cause blood vessels to constrict.

*Celery is purported to be a negative calorie food, which means it takes the body more calories to digest it than the food itself contains. While this is not strictly accurate, a single stalk of celery still has only a few calories due to being full of cellulose. The addition of celery to your diet will help your weight loss efforts.  

*Celery contains plant hormones that calm and soothe the central nervous system, which will make losing weight an easier thing to do. (Plus, it just feels better to be calm. . . )

*Celery leaves are a source of flavonoid antioxidants zeaxanthin, lutein and beta-carotene, which have antioxidant, cancer-protective, and immune-boosting functions

So while you're crunching away on a stalk of celery, how about making some soup for a chilly day? Come on. Let's go.

Here's what you need to have ready:

2 lbs. celery, coarsely chopped

1 lb. green onions or leeks, coarsely chopped (or a combo)

2 carrots, diced in 1/2" squares

Set aside:

1/4 cup oil (olive) and 3 TB unbleached flour that have been combined in a 4-quart saucepan. Let these bubble together over low heat for about 2 minutes.

Whisk in:

8 cups vegetable or chicken broth (try to use organic, low-sodium)

Reserve 1 cup each of celery and carrots, then add the rest of the chopped vegetables to the thickened broth. Simmer for about 25 minutes or until the vegetables are tender.

Remove from heat and put it all through a food mill, or let it cool and blend in a blender until smooth.

While the vegetables are simmering in the thickened broth, saute until tender:

2 TB oil

the reserved celery and carrot pieces

Add the sauteed veggies to the blended broth mixture along with:

1 1/2 cups soft tofu, blended smooth and creamy

1 tsp. salt

1/2 tsp freshly ground black pepper

NOTE: When reheating the soup, try not to let it boil.

Enjoy! And btw--my dog loves bite-size pieces as a snack. In fact, she can't get enough of them. :)

Resources:
care2.com
Tofu Cookery, by Louise Hagler

Mama Mia, lovely Chia

by Francine

photo via healthylady.com

Hailed as a superfood, and let's not forget those infamous chia pets from several years back, chia seeds are attributed with all kinds of health benefits, and they are so easy to use!

Let's start with the benefits:

Those tiny seeds are loaded with omega-3′s, antioxidants, fiber, calcium, protein and a number of other vitamins and minerals. One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals. The seeds are said to help control blood sugar and reduce the risk of heart disease. Although scientific evidence lags behind in supporting these theories, keep in mind that this is often the case. Numerous studies need to be conducted before conclusive evidence is deemed sufficient to make a scientific/medical claim. But keep in mind that chia, an edible seed that comes from the desert plant Salvia hispanica, has been grown in Mexico dating back to Mayan and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster.

On nuts.com, you'll see a quote by well-known TV physician Dr. Oz when he appeared on Oprah, "They [chia seeds] just may be one of the healthiest things around."

And from noted nutrition expert, Dr. Weil, "A healthful and interesting addition to my diet. My prediction? You will begin to see chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods."

From an article by WebMD columnist, Kathleen M. Zelman, MPH, RD, LD: "More study is needed before chia can be recommended either for weight loss and heart health," says Catherine Ulbricht, PharmD, chief editor of Natural Standard Research Collaboration. The article also cautions that if you have food allergies (especially to sesame or mustard seeds) or are on high blood pressure medications or blood thinners, you should consult with your physician before adding chia to your diet.

That said, although WebMD seems reluctant to endorse the weight loss claim, they do say "Enjoy chia seeds for their flavor and to boost the fiber, protein, calcium, antioxidants, and omega-3s in your diet."

Sprinkle on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods. The thing is they virtually disappear and have very mild nutty flavor that virtually disappears when blended in with other foods. 

• Eat raw for that nice "nutty" flavor.
• Soak in fruit juice (in Mexico, they call this "chia fresca").
• Add to porridges and puddings (while they cook or sprinkled on afterwards).
• Include in baked goods--breads, cakes and biscuits.
• Add to power drinks, be it a base of dairy, almond, or coconut milk. 
• Sprinkle on your yogourt (or frozen yogourt!)

For more good ways to use chia seeds, check out this great resource: chiaseedrecipes.com

Resources:
care2.com
WebMD
nuts.com

Nice-O Miso

by Francine 

WARNING right up front: Miso is a salty, cultured bean paste from which soy sauce evolved. So if you have high blood pressure issues or are watching your sodium content for any other reasons, this soup may not be for you. But you should read on, because although salt has gained a terrible reputation over the years in regards to high blood pressure, it may be a case of unfounded blame.

The issue of sodium and its link to high blood pressure is being revisited. According to an article in misorecipes.net, it's not the amount of sodium that is important, but rather the balance of it with such minerals as potassium, magnesium, calcium. ". . . research has shown that adding potassium to the diet, which helps relax blood vessels and remove sodium from the blood, can be as effective in lowering blood pressure as reducing sodium intake. Miso soup made with foods that are high in potassium, magnesium, and calcium, such as wakame, fish stock (bonito), greens, and carrots, has been shown to actually lower high blood pressure, as well as prevent it from occurring in people normal rates."

photo via wikipedia.org

It's also ironic, actually that those of us who have high blood pressure are told to avoid foods high in sodium and to load up on potassium, when in fact diuretics, which are often prescribed to help lower high blood pressure, cause the body to lose potassium.

Miso also offers many important anti-aging benefits, btw. From Natural News.com: "Miso and other fermented foods and drinks help build up the inner ecosystem and assure the digestive tract is amply supplied with beneficial bacteria. These bacteria help digest, synthesize, and assimilate nutrients so necessary for good health and anti-aging. They also strengthen the immune system, keeping it at the ready to fight infection and cancer."

Miso shouldn't be that difficult to find. If you can't locate it in the Asian section of your local market, you can undoubtedly find it at a health food store or in Asian food markets.

Recipe:

Stir together in a soup pot until limp, but not brown:
1/4 cup oil
a small head of cabbage, shredded
3-4 small onions, diced (scallions will work nicely also; if you use them, slice lengthwise)
4-6 carrots, sliced
3 stalks celery, sliced

Add:
2 qts. hot water
1 tsp. salt (optional)
1/4 tsp. black pepper (or add more to taste)

Simmer for 30 minutes.

Cut into 3/4 cubes and add to the soup:
1 lb tofu (plain is best for this soup)

Dissolve together:
1/2 cup cold water
1/4 cup miso

Stir into the soup. Heat, but be careful not to boil. Serve when tofu is heated through. A twist on this recipe is to add tofu pasta rather than the cubes.

Resources:
Tofu Cookery by Louise Hagler
Natural News.com
misorecipes.net

Bisque it up a bit!

(with zucchini and TOFU!)

by Francine

photo via kimpereira.com

Early fall and not too soon to be thinking about (and making) soup. The flexibility and chameleon qualities of tofu play a major role in this recipe. Smooth and creamy, this zucchini bisque serves as a wonderful and healthy comfort food. Not to mention when you tell your friends and family that the 'creaming' agent is tofu, they'll hardly believe it. 

Don't underestimate the power of zucchini, btw. It aids in digestion, helps prevent constipation (which in turn helps prevent carcinogenic toxins from settling in the colon),  and zucchini helps maintain low blood sugar. It also helps lower cholesterol, provides an ample amount of magnesium, which is a mineral proven to reduce the risk of heart attack and stroke. And magnesium also helps to lower blood pressure

 Saute:
1/4 C oil
1 medium onion, chopped
1 1/2 lb. zucchini, sliced
salt to taste

Add to the sauteed veggies, cover, and simmer 20 minutes:
ground pepper to taste (I like a lot)
2 1/2 cups chicken or veggie stock
1/2 tsp. nutmeg 

Blend in a blender (or Cuisinart) until smooth and creamy:
1/2 lb. tofu (or just a little bit more)
2 TB oil (preferably olive)

Stir blended tofu mixture into sauteed veggies. Heat, but avoid boiling. You can top with a delightful concoction that mimics bacon bits (yes, we know--bad stuff, but the tofu version isn't bad at all and you don't need to use that much of it, if you're concerned about the sodium content):

Mix together in a skillet:
1/2 lb. tofu, crumbled
1/4 tamari (use the low-sodium kind and the reality is you can use less than 1/4 cup)
a clove or two of garlic, crushed
TB sugar (optional)
1/2 tsp. ginger
1/4 tsp. black pepper
2 TB oil (preferably olive)
2 TB water

Simply cook all this slowly (stirring often) until the moisture is gone and the tofu is brown and crunchy. Be careful not to burn. It's very easy to do. Be sure to use relatively low heat.

Source:
Tofu Cookery, by Louise Hagler
healthdiaries.com

Greek (tofu) salad

by Francine

photo via greenmarketrecipes.com

Simple,  tasty, and nutritious, this salad is sure to please. One of the reasons we love it is because of the dominant ingredient--tomatoes. Choose your favorite--any variety (mix them up!), but if Heirloom tomatoes are available, be sure to include some of those in the mix. The silken texture and juiciness works so well with olive oil and vinegar. 

The tomato is a nutritious fruit commonly used as a vegetable. It comes to us from the ancient Mayans. The vegetable has incredible phyto-chemical properties with more health-benefiting properties than those found in apples. Tomatoes are an excellent source of antioxidants, dietary fiber, minerals, and vitamins. The fruit is often recommend  in cholesterol-controlling and weight-reduction programs. Antioxidants present in tomatoes help protect against cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors.

Fresh tomato is very rich in potassium. 100 g contain 237 mg of potassium and just 5 mg of sodium. Potassium is an important component of cell and body fluids that helps control a healthy heart rate and blood pressure. Also, keep in mind that some blood-pressure medications actually have a tendency to decrease the potassium in our bodies. So maintaining healthy levels of potassium in our bodies through the foods we eat is especially important if you're taking one those drugs. (Speak to your doctor or pharmacist about this.)

Dressing
Mix together: 

1/2 cup olive oil
1/4 cup wine vinegar (or Balsamic)
salt to taste
juice of one lemon
1 tsp. basil
1/2 tsp. black pepper
1/2 tsp. oregano 

Pour the dressing over:
1 lb, tofu, cut in 3/4" cubes

Marinate for at least 1 hour, stirring occasionally

Wash, core, and cut into wedges:
3 fresh tomatoes

Wash and slice thin:
3 cucumbers

Add these to the marinated tofu along with:
1/2 large red onion, chopped
1 cup Greek or black olives

Toss and serve on a bed of lettuce.

Resources:

Nutrition and You

 

Cherish Your Chervil

photo via dirtdoctor.com

by Francine

A member of the parsley family, chervil has a mild flavor with hints of liquorice or anise. The leaves are delicate (feminine) and curly. The French love to add it to their omelets, salads, and soups.

Chervil has strong anti inflammatory properties. (Are you starting to get the idea that adding herbs of all kinds to your cooking is extremely good for you? It's true. And isn't it wonderful that nature has provided us with such wonderful flavors to enjoy. Yes, there are so many things that taste good and aren't really that good for us. But when you consider how many things are good for us--it makes it that much easier to thumb our noses at the bad stuff.

Here is some interesting health information culled from http://www.diethealthclub.com

• Chervil can be used to cure hiccups. 
• It can be used to lower blood pressure, as an aid for digestion, and as a mild stimulant.
• This herb is a great source for minerals like magnesium, selenium, potassium, manganese, calcium and many vitamins including vitamin B, vitamin C, and beta carotene.
• The above-mentioned minerals and vitamins combat free radicals and increase antioxidants which helps to boost the metabolism and improve the immune system.
• Its diuretic properties make it a good herb to have during menstruation.
• It is also beneficial for people who suffer from kidney disorders, bladder disorders and cystitis.
• Chervil combined with celery is very effective for cystitis.

Digestive Problems:
Chervil also has a good amount of fiber, so eating large quantities of chervil is good for digestion. Chervil alleviates stomach pain and other digestive problems, including internal and external allergy inflammations.

Skin Treatment:

• Chervil leaves are also very beneficial if you suffer from eczema and aggravated acne.
• The medicinal properties of chervil make it a favored ingredient in lotions and cleansers.
• Due to its effectiveness in skin treatments, this herb is also used in creams for hemorrhoids and varicose veins.
• Chervil juice taken at periodic intervals can improve and heal the skin from injuries and scars.
• The medicinal benefits and uses of the chervil leaves include using them in a poultice to remedy for aching joints.

So what can you do with chervil and tofu? Lots. You can make a faux egg salad, using tofu, turmeric (remember--that yellow color?), and chervil. You can also make a tofu scramble--with a variety of veggies such as zucchini, peppers, and onions. Bon appetit, and 'Le'Chaim.' (To life!)

Live longer - with coffee

by Francine

From an article published on care2:

photo via wallpaperstock.com

"For 13 years, the AARP in conjunction with the National Institutes of Health followed the lives of over 400,000 healthy adults aged 50-71. During the course of the study, about 13 percent of the participants died. Coffee drinkers were less likely to be among that 13 percent of participants, with a direct link between the cups of coffee consumed in a day and a lower mortality risk. When broken down by the way participants had died, the pattern held true for all ailments with the exception of cancer."*

And in an article about the same study, published on style.lifegoesstrong.com is something else very interesting:  "Drinking two to three cups a day lowered the overall risk of death 10%, says the study, funded by the National Cancer Institute and AARP."

WebMD reports: "Coffee is a rich source of disease-fighting antioxidants. And studies have shown that it may reduce cavities, boost athletic performance, improve moods, and stop headaches  -- not to mention reduce the risk of type 2 diabetes, colon cancer, liver cancer, gall stones, cirrhosis of the liver, and Parkinson's diseases.
 
"The studies have shown that regular coffee drinkers can reduce their risk of Parkinson's disease by 80%, the risk of colon cancer by 25%, the risk of cirrhosis of the liver by 80%, and cut the risk of gallstones in half. In one study, people who drank 2 cups a day of decaf coffee had half the risk of rectal cancer, compared with tea or caffeinated coffee drinkers.

"The amount of coffee consumed in the studies has varied widely. But in the research into type 2 diabetes and liver cancer, the more you drink, the lower your risk appears to be."

Curious to know what's actually in coffee (besides that addictive flavor available in so many tasty versions)?

Here goes:

Well, for one thing--coffee beans contain antioxidants called quinines, which become more potent after roasting. It so happens they are hell on wheels when it comes to fighting disease. Now here's an interesting fact, according to the same article quoted above in WebMd. According to an American Chemical Society news release, coffee is the leading source of antioxidants in American diets -- but you need to keep in mind that this is at least partly because of how prevalent coffee is in American diets. . .

Quinines, along with magnesium (also found naturally in coffee), affect blood sugar levels and are believed to be associated with a lower risk of type 2 diabetes.

Coffee also contains trigonelline, an antibacterial compound that gives coffee its wonderful aroma and may be even help to prevent cavities.

 * In another article published by WebMD--specifically about the recent study: "Among women, coffee drinkers and non-drinkers were equally likely to die of cancer. Among men, there was only a slight connection between heavier coffee drinking and increased risk of dying from cancer."

Coffee is a pretty interesting drink, to be sure. And people have varied tolerances for the 'buzz' from the caffeine. My daughter, who is in her mid-twenties, can drink coffee before going to bed, and she claims it doesn't affect her sleep at all. Other people feel as if their eyes are popping out of their head after just one cup in the a.m.

BTW- in spite of the new supportive evidence to longevity associated with coffee, people susceptible to high blood pressure should exercise caution re: drinking even a cup. There is no doubt that caffeine can increase your blood pressure. Definitely something to discuss with your physician. And remember that caffeine isn't limited to coffee or green tea. It's found in many delicious things--namely chocolate and wine!

Lastly--when it comes to what is actually IN coffee--consider this. There are more than 1000 compounds in java. Amazing, right? And according to the WebMD article quoted above, "very little of them have been studied."

Bottoms up!


Sources:

care2.com

style.lifegoesstrong.com

WebMD.com
and WebMD.com

Tantalizing tarragon

by Francine

photo via oshims.com

It's amazing the variety of health benefits we get from herbs. As I read more about the wonders of these delicate green leafy plants that flavor our cooking and do such good to our bodies, I begin to understand why ancient cultures were so in awe and so respectful of herbalists, and why herbalists were viewed as belonging to a class all their own. And remember that those poor maligned witches were associated with wild herbs and cures. Amazing that people were so in fear of precisely what they needed to cure themselves. . .

Widely used in cooking, tarragon has a long history of medicinal use. The ancient Greeks chewed tarragon leaves to treat toothaches. The herb was used during the Middle Ages as an antidote for poisonous snakebites. Tarragon has also been used as a digestive aid, mild sedative, and as a heart disease prevention aid. It also has a long history of treating stomach cramps and promoting the appetite.

Tarragon is known to help fight off fatigue and calm the nerves. Tarragon promotes the production of bile by the liver, which aids in digestion and helps speed the process of eliminating toxic waste in the body. Tarragon offers healing properties for the stomach and liver. People with high blood pressure can use tarragon as a salt substitute. Tarragon is reputed to be a mild sedative and has been taken to aid sleep. Tarragon is extremely valuable in fighting intestinal worms.

Tarragon is commonly used as a flavoring for vinegar, pickles, relishes, prepared mustards, and sauces. Tarragon leaves have a sweet flavor similar to anise or licorice. The herb also blends well with other spices and herbs; particularly chervil, parsley, and chives. Tarragon complements fish, meat, chicken, tofu, soups and stews, and is frequently used in tomato and egg dishes.

Tarragon Tofu Prep: 5 min, Cook: 20 min.

• 1 lb. firm tofu, patted dry and cut into 1 inch slices (use Tofu Yu plain, pesto, or pepper tofu
• 1 cup crushed tomatoes (canned or fresh Roma tomatoes crushed)
• 1/2 tsp. tarragon, or 1-1/2 tsp. fresh, chopped (fresh if possible)
• 1/4 tsp. salt* (optional), or to taste (can also use small amount of crushed garlic which provides zing)
• 2 Tbs. olive or coconut oil

Preheat oven to 350°F. Arrange tofu in an oiled baking dish. Add tomatoes. Sprinkle with tarragon, salt (and/or garlic) and pepper to taste. Dot with oil and bake 20-25 minutes or until heated throughout.

*Remember--tarragon in itself is a salt substitute




Resources:
http://voices.yahoo.com/health-benefits-tarragon-127454.html
http://www.mealsforyou.com/cgi-bin/recipe?id.3378

Going Ginger. . .

photo courtesy joyfulbelly.com

Ginger in slices, powdered, or however else you like it (I've taken the root and bitten off bites to prevent motion sickness on a trip to and from France and it works!)--is not only tasty, but extremely beneficial healthwise.

Take a look:

It helps eliminate congestion. So go right ahead and add a slice or two to your lemon toddy (half to a whole lemon squeezed and added to a cup of hot water and honey). Not only does it add yet another element of cold-fighting benefits, it also tastes great. The zing in ginger brings out the flavors of the lemon and honey.

According to this article in boost-immune-system-naturally.com, this amazing root is anti-bacterial (even killing salmonella), contains anti-inflammatory agents, combats chills and fevers, has been shown to fight some cancers (breast, ovarian, colorectal carcinoma) and a host of other disorders.

It lowers blood cholesterol levels, stimulates circulation, has natural blood-thinning properties, and is therapeutic in the treatment of high blood pressure. So do you think that this tasty food may just be a blessing as it pertains to heart disease and stroke?

It also helps relieve headaches, reduces severity of post chemotherapy nausea, supports good kidney health, helps with morning sickness, and even promotes menstrual regularity.

The above is just a sample of all the purported health benefits. You can read more about it on the website cited above as well as many other resources, including:  healthbenefitsofginger.com/ and whfoods.comwhfoods.com.

So what does ginger contain to be able to support so many aspects of our health? Well, it's high in potassium (which supports healthy blood pressure), it contains manganese (protects lining of heart, blood vessels), it helps assimilate calcium, and it contains iron, zinc, beta-carotene as well as vitamins A, C, E, and B-complex.

So next time you make a stir-fry, or broil salmon or chicken, or make a pot of tea, mash up some sweet potatoes, make a tasty and beneficial soup. . . add a bit of ginger (fresh is always best, but powdered is just fine) and know you're doing your body (and taste buds) good.

Keep It Down - Your Blood Pressure, That Is

My muse

We probably remember as children hearing our parents or grandparents saying to one another, "Be careful, watch your blood pressure." Elevated blood pressure comes from many things--anger being only one of many. Plenty of genetic factors come into play, biological changes in our bodies, outside factors such as being stuck in traffic with someone behind you blowing the horn, too much salt in our diets. . . etc.

Here are few tips for what you can do to help keep your blood pressure in check, courtesy whole living magazine.

1) (My favorite) Hang out with your animal pal(s). When we give a cat or a dog or any other creature (including human, for that matter) a hug, lots of nice things happen. One of them is that we "slow down." Try standing for a minute or so while holding a purring cat. You'll find yourself slowing down to match their breathing pattern.

2) Enjoy some berries. As little as a cup of raspberries, blueberries, or blackberries can cut your chance of developing hypertension by 8%. Now if that isn't a pleasant prescription, we don't know what is! This is according to a study of 156,000 people, so we shouldn't take the results lightly.

3) Watch a silly (even stupid) show on TV or video. Now there's a prescription for you! But it makes sense. The key here is not the idiocy of what you're watching, but it's your laughter. "A few good belly laughs can improve blood-vessel function," according to the whole living article.

4) Be loving. Hold hands with your partner. Give each other hugs (just like with your animal pals). Do this especially after completing a stressful task, like a long, hard day at the office, or figuring out your taxes. Daily affection is just plain good for us!

5) Listen to other people's stories. The idea here is that when you listen to someone else talk about their blood pressure issues and how they deal with them, your blood pressure tends to lower. It may have something to do with what is essentially a calming effect from knowing that other people have the same problem and that they too are finding ways to deal with it.

Tofu French Toast

photo from the Care 2 site

(Adapted from The PETA Celebrity Cookbook, edited by Ingrid E. Newkirk (Lantern Books, 2002), this recipe appeared on the Care2 website.)

Since my daughter and I are planning to share French toast with blueberries and a generous pour of maple syrup--it IS Christmas after all and it's not a day to hold back--this recipe caught my eye. This vegan version has no eggs or milk, but is laden with tasty protein! And if you're a cinnamon-lover like I am, you can always put in way more cinnamon than the recipe calls for. BTW- cinnamon lowers both blood pressure and cholesterol and some studies indicate that it lowers blood sugar as well.

INGREDIENTS
8 slices vegan French bread (a couple of days old is best, ed note: and if you're not vegan, you can choose any type of bread you want--including Challah--with or without egg--which is awesome for French toast)
1 cup whole wheat flour (ed note: the pastry version, which is lighter)
2 cups soy or rice milk
4 tablespoons tofu
2 teaspoons cinnamon (ed note: consider this a minimum quantity)
1 teaspoon vanilla
2 tablespoons vegetable shortening

1. In a blender, blend all ingredients except the shortening and bread. Transfer the mixture to a bowl and dip the bread in, covering both sides.

2. Melt the shortening in a pan and place dipped bread in pan. Add extra cinnamon on top.

3. Brown on both sides. Serve topped with fresh fruit or maple syrup.

Serves 2.