Monday, October 10, 2016

TVP and Sauerkraut Soup

This is a delicious hearty soup. It is especially nice in the fall on a chilly day, served with whole grain bread.

TVP and Sauerkraut Soup

Serving Size: 4

Ingredients:

  • 1½ cups dry TVP granules (small sized like ground beef)
  • 2½ cups boiling water
  • 2-3 teaspoon olive oil
  • 2 cups vegetable bouillon
  • 1 (14 ounce) can diced or crushed tomatoes
  • 1 (14 ounce) can sauerkraut with juice
  • 1 tablespoon tamari
  • 2-3 bay leaves
  • 1 teaspoon sage
  • 3 tablespoons parsley, minced
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1-2 cups water, if needed
  • black pepper

Directions:

  1. Place the TVP in a bowl and pour the boiling water over to re-constitute. Place a lid or plate on the bowl and allow the TVO to absorb the water.
  2. Chop the onion and mince the garlic.
  3. Heat the oil in a large soup pot.
  4. Add the onion and lightly cook until glassy and soft.
  5. Add the sauerkraut, can of crushed tomatoes, vegetable bouillon, tamari, bay leaves and sage.
  6. Bring to a low simmer.
  7. When the TVP has absorbed all of the water, spoon the TVP into the soup.
  8. Gently mix.
  9. Before serving, remove the bay leaves and add the parsley, reserving enough to use as garnish.
  10. Season the soup to taste with black pepper and if needed, salt.
  11. Serve, garnished with some parsley on top.


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Pink Pancakes With Red Grapefruit Guacamole

These tasty, healthy pancakes have the benefits of being gluten-free, dairy-free, low in fat, low in calories, and high in fibre, vitamins, minerals and antioxidants. All in all a super start for brekkie or a fun dinner.
This recipe has been taken from the book Tha Happy Pear



MAKES ABOUT 10 SMALL PANCAKES

Ingredients 
  • 100g fresh beetroot
  • 200g buckwheat flour
  • 350ml rice milk
  • ½ teaspoon salt
  • 3–4 teaspoons honey (depending on how sweet you want it)
  • ? of a ripe banana
  • zest of a medium-sized orange (organic if possible, as non-organic ones have wax on the skin)
  • 1 regular punnet of raspberries (125g)
  • oil for frying
 
For the red grapefruit guacamole:
  • 2 red grapefruit
  • 1 ripe avocado
  • a handful of fresh coriander
  • ¼ of a red onion, chopped finely
  • a pinch of freshly ground black pepper
  • a pinch of salt
  • a pinch of ground chilli
  • 1 teaspoon ground cumin chilli flakes, to garnish


Method
A non-stick pan is essential for this recipe. Otherwise you will need to use more oil to make sure the pancakes don’t stick.

1. You want to extract all the bright purply-pink juice from the beetroot, so grate it into a bowl using the fine side of the grater, making sure to catch the juice.

2. Take a second bowl and squeeze the grated beetroot flesh over it so the juice comes out. Wear a glove, as the juice stains and is hard to wash off! Discard the flesh. You can use a strainer to strain the last bit of the flesh and juice from the first bowl into the second so you capture all the juice.

3. Put the juice and all the other pancake ingredients (except the oil) into a blender and blend till smooth. Alternately, if you have a stick blender, add all the ingredients to the bowl
of beetroot juice and blend in the bowl.
 
4. To cook your pancakes, heat your pan till it gets nice and hot. Pour in a small amount of oil and spread to cover the base. Wipe off excess oil with kitchen paper, so only a tiny coating remains on the pan. Turn down to a medium heat.
 
5. Pour in some batter, enough to make a small thin pancake. When bubbles start to form in the middle and the edges start to firm up, turn and cook the other side. Put your cooked pancake on a plate and cover with a tea towel to keep it warm. Make the rest of your pancakes the same way, until the batter is used up.
 
6. To make the guacamole, peel the grapefruit using a knife so you leave out the bitter pith – the thin white layer between the skin and the flesh. Cut the segments out of the membrane and cut each segment into two or three pieces. Chop the avocado into chunks. Put the chopped grapefruit and avocado into a bowl with all the other ingredients except the chilli flakes, and mix lightly with a fork. Leave it so it’s not too mushy and there is lots of texture.

Put some of the guacamole on top of each pancake, garnish with the chilli flakes, and enjoy!



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Green Origins Series: Wheatgrass salad dressing

Over the next two months, the lovely folks at Green Origins will be sharing some of their favourite wholesome recipes with us. Each recipe will highlight one of their premium superfoods—so get ready to bake, cook, and blend your way to superhuman health!
Wheatgrass is a high-nutrition food containing a broad range of vitamins and minerals. It is the young, leafy growth of wheat prior to development of the ear- or seed-head, and when the young leaves of wheat are in their most nutritionally-rich and fertile phase. Then it is harvested, cleaned, dried and milled into powder. Wheatgrass is high in Vitamins A and C which contribute to antioxidant protection, immune system support and normal brain function.

Ingredients:
Method:
1. Place all ingredients except the chopped almonds in a blender and blend until a smooth thick dressing is achieved. If your blending is a less powerful type, it is helpful to add the oil gradually.
2. Prepare salad or green vegetables of your choice. Place in good sized bowl and pour dressing on.
3. Massage the dressing into the vegetables with your hands so that they are completely coated.
4. Leave the dish to sit for half an hour, for the flavours to combine.
5. Scatter the chopped almonds and serve.


 

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Why Should You Incorporate More Proteins In Your Diet?

Thursday, October 6, 2016

5 Ways Home Gardeners Can Make More Robust Soil

As a child, Kristin Ohlson had easy access to gardens. Her grandparents maintained a small orchard and grew produce on their farm; her parents also planted huge plots of vegetables and flowers each year. While Ohlson didn’t develop a deeper agricultural interest until she grew up (all those hours harvesting vegetables cut into childhood playtime, after all), she eventually started researching how food is grown. And that research turned into a minor obsession.

In her 2014 book, The Soil Will Save Us, Ohlson documents how soil scientists are experimenting with cover crops, composting, no-till techniques, and other methods that help farmers reduce their reliance on fertilizer and rethink their relationships with soil. “Dirt First,” her more recent feature for Orion Magazine, and a Q&A with the Food & Environment Reporting Network (FERN) dive even deeper into the subject, exploring the role that microorganisms play in soil health, for both farm fields and backyard gardens.

“Plants pull carbon dioxide from the atmosphere through photosynthesis and create a carbon syrup,” she writes. “About 60 percent of this fuels the plant’s growth, with the remaining exuded through the roots to soil microorganisms, which trade mineral nutrients they’ve liberated from rocks, sand, silt, and clay—in other words, fertilizer—for their share of the carbon bounty.”

But before you chalk this all up as far too heady for the home gardener, check out her five easy steps for nurturing vegetables and flowers with natural methods based on that big-picture research—but applied to our own backyards.

1. DISTURB THE SOIL AS LITTLE AS POSSIBLE

Soil health starts with one basic principle: Don’t disturb the dirt. Sure, soil supports roots and helps hold up plants, but it also serves as a habitat for beneficial microorganisms.

“Underneath our feet is this incredible world teeming with billions of microorganisms that have been working in the soil for millions of years,” Ohlson says. “That ecosystem in the soil is what plants depend on for their nutrition, their water, and their defenses against chemicals, diseases, and insects.”

Rather than tilling garden rows and digging deep holes for new plants, she suggests leaving the soil structure as intact as possible. Poke small holes for seeds and dig slightly bigger spaces before planting seedlings.

2. MAKE PEACE WITH WEEDS

It may sound counter-intuitive—maybe even chaotic, in terms of landscaping—but weeds don’t need to be treated as an enemy. Even uninvited plants can help protect soil and feed the microorganisms at work below the surface.

“I used to dig up weeds or pull them out by the roots, but now I don’t want to disturb the soil. I go around with scissors and snip weeds off at the soil level instead,” says Ohlson. She then scatters clipped stems and leaves between the plants she wants to keep. This organic matter functions as mulch and acts as compost as it decomposes.

3. ENCOURAGE DIVERSITY

“In nature, there is this vast abundance of diversity—plants and insects and all kinds of life—in every square foot. This biodiversity helps feed and support the biodiversity in the soil,” she says. (Check out the incredible variety of plants in this enchanting Texas garden.)

Follow nature’s lead in your garden by growing a variety of vegetables, fruits, flowers, herbs, and other plants in close proximity. The variety promotes healthy, robust soil and might also attract a new mix of pollinators.

4. PLANT COVER CROPS


Every gardener has heard this one before, and Ohlson is a firm believer as well. She aims to keep her garden soil engaged, either by covering it in dead plant material or by nurturing live roots in the ground. Cover crops play a dual role. They interact with microorganisms by extending their roots as they grow, and they provide extra organic material to protect the soil once they’re harvested. In small gardens, simply clip cover crops with scissors and scatter over bare ground.

Not sure what kind of cover crop to plant? First, consider what might thrive in your location and climate. “Then, see what plants and flowers are native to your region,” Ohlson suggests. “But really, I think people can use almost anything, as long as it grows.” (These 5 cover crops will keep a small plot healthy.)

5. TRADE FERTILIZER FOR COMPOST

When plants rely on fertilizer, they get lazy. Their partnership with microorganisms in the soil changes, and that can impact the wider microbe community. By using compost instead, you’re enhancing the soil with a concentration of microorganisms and carbon that help plants thrive.

If making your own seems too messy or daunting, look into local sources. Some cities collect food waste and make the resulting compost available to the public. Elsewhere, garden and hardware stores sell organic compost by the bag. You might find regional farmers who can supply the materials you need, as well.

“I also put sticks, some food waste, and dead plant matter around my living plants. That keeps the benefits of compost happening on the most basic level,” Ohlson says.

FOR SMALL-SPACE GARDENERS

Ohlson’s overall advice is similar for gardeners who grow plants in pots or containers, where soil mindfulness is especially important.

“When water hits bare soil, it compacts that soil. Even the force of one raindrop can make an impact. So, the less that bare soil is exposed to water, the healthier that soil is,” she says. “Even in a small pot, I don’t want to be pouring water directly on the soil. I’d rather have it seeping through clipped plant material and reaching the soil in a gentler way.”

Ohlson has two raised beds in her own backyard and she packs them with a diverse selection of vegetables, flowers, and shrubs. “I plant things really close together and try to have a lot of live roots in the ground. It’s so rewarding to see the incredible production I get out of these two tiny raised beds,” she says.



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via The Advantage Of Organic Food

Monday, October 3, 2016

Baboab Hummus

Hummus is a such a tasty and nutritious addition to any meal or snack and as well as getting a protein punch from the chickpeas, this twist on a classic ensures you are also getting antioxidant and anti-inflammatory benefits from super-ingredients turmeric and baobab, as well as a zesty, unique flavour. Paired with nut and seed crackers, it makes the perfect afternoon snack. 

Ingredients Method
Place all the ingredients in a food processor and blend until smooth and creamy. Store in the fridge.  

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How to keep active in Autumn

Autumn officially begins. The days will become shorter, darker and wetter. Hitting the snooze button, rather than the gym, could become very tempting.
But there is no need to give up on your hard won Summer fitness - or that bikini body - as there are some great ways to keep active in Autumn.
 
And, of course, the benefits of exercise go far beyond just physical fitness. It can release endorphins, making us feel good, which is particularly important over the darker months.


 
4 great ways to keep active in Autumn:
  • HIIT it like it’s hot 
HIIT (High Intensity Training), such as bodyweight circuits or interval running, are perfect for the Autumn months.

HIIT is short and fast paced, taking up less time, and, in the case of bodyweight circuits, can be performed inside.
 
HIIT is also a really effective way of burning fat, as it boosts your metabolism – more so than exercise performed for longer at a steady rate (i.e. plodding along on the treadmill or round your local park).


 
  • Indoor bouldering
If you can’t be outside, then bring the outside inside to you.
 
Indoor bouldering (indoor rock climbing without ropes or harnesses) has experienced a boom in popularity in recent years – you can’t seem to go a day without seeing photos of friends clinging onto a climbing wall appearing in your feed.
 
Bouldering will build strength, balance and flexibility, as well as self-confidence. There are plenty of indoor venues, across London, with routes for all abilities, where you can give it a go. One of the most popular is The Castle, in North London: http://ift.tt/1uLLiK1


 
  • Hot yoga
Bring back the warm glow of Summer with a hot yoga class, or, even better, take a class at Triyoga Camden and use their infrared sauna afterwards.
 
Supposedly infrared saunas are more effective than traditional saunas and the benefits include detoxification, weight loss, improved circulation and skin purification – just a few then.
 
Check out the class schedule at Triyoga Camden: http://ift.tt/Ymud01


 
  • Run
With the shorter days and colder weather, running outdoors might not seem quite as enticing as it did in the balmy days of Summer.
 
But Autumn is beautiful in its own way and running, particularly interval running, is a great way to boost your endorphins.  
 
Motivation to get out the door could be aided by funding a regular running partner, or by joining a run club. Sweatshop, Asics, Adidas, Runners Need and Nike all offer free run clubs in London. 



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