Kaniwa Giving Quinoa A Run For It's Money

The struggle is real when it comes to the holiday season, exercising, and finding ways to eat healthy when you just finished the last of the pumpkin pie leftovers. During the summer, eating a salad or smoothie is the perfect thing on a hot day. It’s not so easy when the sky is dark at 4:30 pm, and you want something warm inside of you. Maybe kaniwa can become your new friend.

This little South American seed is pronounced kah-nyee-wah, and you can liken it to quinoa. They are both amazing superfoods for you. Quite versatile, and are great staples if you’re living a plant based diet. When you start getting into the health benefits of kaniwa in comparison to quinoa, you might wan to add more kaniwa vs quinoa into your diet. 

Yes, seriously, kaniwa adds a lot more to your diet than quinoa. When the health food store carries an item in large quantities, you know something’s up with it. It’s how I discovered this gem giving quinoa a run for it’s money.

If you’re it health, eating foods high in antioxidants is a must. Kaniwa is a great source of flavonoids, which are the most intensively-studied antioxidants. In fact, kaniwa has been shown to contain even more flavonoids than quinoa. Besides providing anti-aging benefits for the skin, flavonoids may help prevent cardiovascular diseases, inhibit the growth of certain bacteria and viruses, and reduce the risk of certain inflammatory diseases. All this with a little reddish brown seed.

Kaniwa, like its cousin quinoa, is naturally gluten-free; yet, it is supercharged with B vitamins and a wide range of minerals, including calcium, iron and phosphorus, as shown in the Nutrition Facts for Kaniwa below.

Macronutrients

• Protein: 15.4 g 
• Crude fat:6.2 g
• Carbohydrates: 61 g 
• Crude fiber: 7.7 g 

Vitamins

• Thiamin (B1): 0.7 mg 
• Riboflavin (B2): 0.4 mg 
• Niacin (B3): 1.4 mg 

Minerals

• Calcium: 134 mg 
• Iron: 15 mg 
• Phosphorus: 424 mg 

As kaniwa is closely related to quinoa, it is not surprising that also kaniwa is loaded with high-quality protein that contains notable amounts of all essential amino acids, including lysine which is usually found only in small amounts in grains. In fact, kaniwa has been shown to contain even more protein than quinoa (around 16% compared with 13% reported for quinoa). Now I can see why kaniwa is sold by the barrel full.

So you get this amazing seed into your house, but what to do with it? My down and dirty secret I like to do is a tri blend of seeds. I do equal parts kaniwa, quinoa, and couscous, usually 2 cups, put it in a saucepan and boil with 4 cups water and chicken broth. Not too sexy, but it’s great to have on hand. Warm it up in the microwave after a long day, put a dollop of kiefir cheese on it, and settle down on the couch. Absolutely no time, taste yummy, and feels like you’re spoiling yourself. In reality, you’re filling yourself up with proteins, antioxidants, probiotics, and the list goes on.

If you’re looking for more than a couch sitting dish, how about one of these fancy recipes. A little extra effort makes for a family meal or why not take it along to a holiday gathering. Sneak a little health to a table overladen with lots of butter, sugar, and not so good stuff for you.

Kañiwa with Lemon, Basil and Tomatoes

• 2 cups vegetable broth
• 1 cup kañiwa, rinsed
• 2 to 3 tablespoons fresh lemon juice
• 1 cup chopped roma (plum) tomatoes
• 1/2 cup chopped fresh basil
• 1/4 cup chopped green onions
• 1/4 cup crumbled feta cheese (optional)

• Bring vegetable broth to a boil in a medium saucepan. Add rinsed kañiwa and reduce heat to a simmer. Cover and cook until all of the broth is absorbed, about 15 minutes, stirring frequently. Remove from heat and let stand covered for 2 minutes; fluff with a fork.
• Transfer kañiwa to a large serving bowl. Add lemon juice, tomatoes, basil, green onions and feta, if desired. Chill at least 1 hour before serving.

Kaniwa Farewell to Summer Salad

• 1/2 cup kaniwa 
• 1 cup water
• 1/2 tsp. sea salt
• 2 ears fresh corn on the cob
• 1 small zucchini
• 1 bunch green beans
• quick pickled onions (optional)
• ghee or coconut oil
• olive oil to garnish
• salt and pepper
• goat’s feta, if desired

• Place kaniwa in a dry saucepan over medium heat and toast it until slightly fragrant. Add water and salt, cover, bring to a boil then reduce to simmer and cook until the water is absorbed and the seeds are tender. Remove from heat and set aside to let cool.
• While the kaniwa is cooking, prepare and grill the vegetables. Slice the zucchini into thin ribbons with a sharp knife or mandoline. Stem the green beans. Shuck the corn. Lightly coat the vegetables in melted coconut oil or ghee and sprinkle with sea salt and black pepper. Preheat the grill and cook until tender (times will vary greatly depending on the veggies!).
• In a large bowl place the grilled vegetables and drizzle with olive oil. Add cooled kaniwa, pickled onions, crumbled feta and salt and pepper to taste. Serve and enjoy.

Detoxify and Fight Aging with Mung Beans

Discovering healthy foods is an adventure sometimes. You hear about them because of study’s findings, sometimes a comedian cracks a joke about angelenos living off mung beans and sprouts. You might not think of jokester as a health news source, but they are on to something observing what healthy foodies eat.

Yes, mung beans are a nutrient dense food. They are a member of the legume family and are a good source of protein for vegetarians and meat-eaters alike. Mung beans are considered to be a cleansing food. Highly regarded in Ayurvedic cooking, mung beans are a blend of soluble and unsoluble fibers which are super easy to digest, and help cleanse and tonify your colon. 

Having a healthy gut is crucial in this day and age when so many off our foods are overly processed and full of chemicals. Detoxification happens in our gut, and having it working properly well make everything about us healthier. You’ll keep the pounds off, fight the signs of aging, and have loads of energy when everyone else is home with a cold. 

In addition to protein and fiber, mung beans are a great source of potassium, calcium, magnesium, iron, antioxidants and phytonutrients. Filling up your body with this yummy, goodness will also result in lower cholesterol levels, breast cancer prevention, reducing heart problems, and maintaining healthy vision with this low cal bean.

I’ve brought home a bag or two of mung beans from the grocery store. I’ve used them as a salad topper. I’ve sautéd them, but unless you grew up with them, you’re not really sure what to do with them. Luckily, I’ve found some great ways to make mung beans part of my everyday healthy life, and it’s especially awesome when it can be done in the most of savory ways.

First off, sprout you own magic beans by washing and soaking them overnight in plenty of filtered water. The next day give them good rinse, and leave the damp beans in a bowl on the counter. Make sure they’re out of direct sunlight. Once a day give them a through rinse and drain. By day three your little guys will have sprouted a tail, and they are ready to pack you full of nutrients and health. 

Keep your protein packed sprouts in the fridge for up to a week, and try some of these amazing and delicious recipes. These of course are a small sampling. Mung beans have been part of healthy, and delicious eating for centuries because their health benefits can truly heal the body.

Middle-Eastern Ayurvedic Falafel

• 1 cup of soaked (overnight) Mung Beans
• 1 small Onion chopped
• 2-3 cloves of Garlic
• 1/2 cup of chopped Cilantro and Parsley
• 1-2 tsp each Cumin Seeds and Coriander Seeds
• 1 tsp each Red Pepper flakes and Turmeric
• 3-5 tsp Potato Starch (optional – this helps to bind them into patties and give a crispy texture)
• Salt to taste

Preparation

• Cook soaked mung beans in pressure cooker or stock pot
• In a food processor, add all the ingredients mentioned above (except potato starch) along with cooked mung beans, and grind into a coarse texture.
• Mix mixture with potato starch to form falafel balls.
• Once you form all the balls keep them in the fridge for about 30-40 mins to set and firm up.
• Flatten these balls and place them in a skillet over low-medium heat with two drops of olive oil
• Flip them after couple of minutes to cook on the other side, and voila.

If you’re feeling energetic, try making one of these Cauliflower Crust Pizza With Black Mung Bean Curry. You’ll be the hit of the party. Blow your friends’ minds with this healthy twist, on the usual not good for you dish.

Cauliflower Crust Pizza With Black Mung Bean Curry

Crust

• 1 large head cauliflower
• 1/4 cup almond meal
• 1/4 cup oat flour
• 2 tablespoons ground chia seeds mixed with 4 tablespoons water
• 1 tablespoon nutritional yeast
• 2 teaspoons minced ginger
• 1/4 teaspoon sea salt

Topping

• 1 cup black mung beans, soaked 2 hours
• 1 inch piece kombu
• 1/2 tablespoon coconut oil or 1/4 cup veggie broth
• 1 cup diced onion
• 1/2 teaspoon coriander seeds
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon garlic powder
• Water

Spiced Cauliflower

• Remaining cauliflower, in small florets
• 1/2 cup chopped carrot
• 1/4 cup water
• 1 tablespoon tamari
• 1/2 tablespoon garam masala
• 1 teaspoon curry powder
• 1 teaspoon lemon juice
• 5 dried apricots, chopped
• 1/2 cup chopped cilantro

Preparation

Crust

• Take 3/4ths of the head of cauliflower and grate it into a large bowl. Save the remaining 1/4th for the topping by cutting it up into small florets and placing in a bowl. Or save yourself time and pulse the 3/4th amount in a food processor until grated but not a paste.
• Preheat oven to 400 degrees F. Place grated cauliflower in a large bowl and mix with the remaining ingredients until well combined. Make sure that the gelled chia is mixed thoroughly into the cauliflower. Use your hands to knead it all together. Spread out cauliflower onto a cookie sheet lined with parchment paper or a silicon mat. Carefully form a rectangle about 1/4-1/2 inch thick. Bake for 30 minutes.

Topping

• Heat up oil or broth in saucepan and saute onion with spices for a few minutes. Drain soaked mung beans and add them along with water to cover. Bring to boil and cover. Simmer until tender. Drain and remove kombu. Season with a little sea salt.
• Meanwhile, heat up skillet and add remaining cauliflower and all ingredients for Spiced Cauliflower, except cilantro. Bring to a boil, then simmer with lid on until cauliflower is tender, about 10 minutes. Stir occasionally. Check on your mung beans.
• To assemble: Spread a layer of mung beans along with pizza crust. Sprinkle the cauliflower across the top of the mung beans and garnish with chopped cilantro.

These are few samples of what you can do with mung beans. Discover for yourself what you can do with this amazing bean. You can make anything from simple salads for on the go eating to creating gourmet meals for the whole family. Mung beans may not be the sexiest of names. Maybe all you visualize is those crunchy noodles like I did from the grocery, but with a little creativity, you can make them the main entree of your dinner table.

Watermelon: The Nutrient Dense Summer Time Treat

Happy National Watermelon Day, a celebration you should be having regularly. Watermelon is chock full of healthy goodness for you. It’s a nutrient dense food, which provides a high amount of vitamins, minerals and antioxidants for a low amount of calories.

With it’s great taste you’d think it’d be in high in sugar content, but in one cup of diced watermelon (152 grams) you’re consuming only 43 calories with zero grams of fat. This is probably due to the fact watermelon is made up of 92% water. This naturally low cal, fat free snack also gives you 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of your calcium needs for the day. Watermelon power indeed.

If you’re not really a veggie eater, watermelon is a great way to get more greens into your life, since this power produce is both a fruit and a vegetable. Yes, watermelon rind is completely edible with health-promoting and blood-building chlorophyll. By eating the rind, you are actually eating more of the amino acid, L-citrulline, than you would find in the pink flesh.

This is important to note because L-citrulline is related to L-arginine. Once inside the body, L-citrulline is converted into L-arginine. L-arginine increases nitric oxide levels in the blood. Higher nitric oxide levels means your body is relaxing and dilating blood vessels. This increases blood circulation to various organs, including the heart, skin and sexual organs. Drop the rind into a blender with a little lime, and give your cardio vascular system some major love.

Other major benefits of a watermelon treat? 

Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including watermelon.

Blood pressure: A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and that watermelon extract improved arterial function.

Diets rich in lycopene may help protect against heart disease.

Cancer: As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies.

Digestion and regularity: Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.

Hydration: Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot summer months to prevent dehydration.

Inflammation: Choline is a very important and versatile nutrient in watermelon that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Muscle soreness: Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon.

Skin: Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C (one cup of watermelon provides 21% of daily needs) is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Watermelon also contributes to overall hydration, which is vital for having healthy looking skin and hair.

The one problem I run into when I bring a watermelon home, “What to do with all this watermelon?” Chopping it up and having some cold, refreshing treats waiting for you in the fridge is the easiest. And when one can only eat watermelon slices for so long, add a little variety to this good for you produce. Throw the slices into the blender, rind and all to really maximize the health benefits. 

You could also make some interesting food combinations like watermelon kabobs with tomato, feta, mint and lime. Or you could make a summer shrimp salad. There is nothing quite like the taste of watermelon, avocado, and protein rich shrimp on a hot summer day. Maybe National Watermelon Day will become a regular celebration in your life. Now if we could also do that with birthdays as well.

Super Anti-Oxidant Smoothie (dairy free, added sugar free, gluten free, soy free)

Hi all!

I just wanted to drop in quickly to share with you a super anti-oxidant smoothie that is a sure win!

It is essential during these winter months to make sure we keep our bodies as healthy as possible.  Loading or plates (or glasses) with anti-oxidants is a sure way to keep those germs at bay.  We must kill the villains we call free radicals from stealing molecules to weaken our cells.

In this smoothie I like to pack it in with these anti-oxidant super stars:

Goji Berries

Blueberries

Cacao Nibs

Dark Leafy Greens

Don't worry you will not taste the leafy greens with those other delicious super foods in the blender.

Super Anti-Oxidant Smoothie

-1/4 cup goji berries (I like to soak mine to soften them up a bit)

-1 cup blueberries (I prefer frozen to give my smoothie a little texture)

-2 cups leafy greens (again I prefer froze, if using frozen then only 1 cup is necessary)

-2 TBS cacao nibs

-1 scoop of my go to vega one protein powder (I like the chocolate flavor in this smoothie)

-1 cup unsweetened almond milk

Put everything in blender and blend until smoothie...simple as pie...but way healthier for you!

Sip, Enjoy, Repeat tomorrow!

BECOME A GREEN GODDESS

I absolutely love green juice.  I have blogged about it before, but I can't help it...I just love it that much!

  I try and incorporate it into my life daily.  Today I want to share with you some of my favorite green juice combinations for you to try to make at home.

First lets talk about green juice benefits:

-increases nutrients

-low calorie (keeping fruit minimal)

-easy way to get more veggies into your diet

-being able to drink your nutrients, it gives your digestive system a chance to rest

-buids and replenish red blood cells aka there is a of chlorophyll in green veggies

-contains lots of antioxidants which is ideal for keeping cancer away

-boosts energy levels

-and many many more benefits

Some Green Goodies

(typical staples in green juices are spinach, kale, celery, and cucumber)

Basic

-Handfuls of Spinach

-5-6 stalks celery

-1 apple

-1 cucumber

Spicy

-handful spinach

-bunch of kale (no stems)

-juice of one lemon

-cayenne pepper

-thumb size knob of ginger

Banish Toxins

-bunch parsely

-couple handfuls spinach

-1 apple

-1 lemon juice

-knob ginger

Morning

-carrots

-OJ

-lemon

-ginger

-celery

-cucumber

The options are endless...get crazy and experiment with your greens.  Your body will thank you!

Morning Shot

Ever think about adding wheat grass into your life...

 

Afraid that is might taste as gross as it looks? (you might be true-however, think about how many shots of alcohol you have consumed in your life and I bet that didn't taste too great either!?)

Would some health facts about wheatgrass help to get over the taste excuse and add it into your life?!

Increases red blood-cell count and lowers blood pressure. 

Wheatgrass also stimulates metabolism and the body’s enzyme systems by enriching the blood. 

Stimulates the thyroid gland, correcting obesity, indigestion, and a host of other complaints.

Restores alkalinity to the blood. 

Is a powerful detoxifier, and liver and blood protector. 

The enzymes and amino acids found in wheatgrass can protect us from carcinogens like no other food or medicine. 

Fights tumors and neutralizes toxins. 

The many active compounds found in grass juice cleanse the blood and neutralize and digest toxins in our cells.

Contains beneficial enzymes. 

Whether you have a cut finger you want to heal or you desire to lose five pounds...enzymes must do the actual work. The life and abilities of the enzymes found naturally in our bodies can be extended if we help them from the outside by adding exogenous enzymes, like the ones found in wheatgrass juice. 

Don't cook it.

(source)

Beneficial for animals as well.

Convinced yet?  Will you take a shot with me tomorrow?

Artisana Superfood!

Calling all nut butter fanatics!

Nut Butters has reached a new level of awesome!

Artisana, a well known company in Organic Raw (nut insert here) butters has released a new product. On their shelf they have cashew, pecan, walnut, almond butters just to name a few. Under their belt they already broke ground in making coconut butter (which is completely different than oil). Has already became a leader in raw coconut butter, with very few competitors in their way. Added cacao into a line of their coconut butter is another daring move they made with no one else on the shelf competing. Artisana is great at being ahead of the game and introducing great porducts into the health market. Full of essential fats aka good for you fats, this company needs to be in everyone's life. 

Whichever product you choose, you will not be let down. One of them will become a staple in your diet. What is also super great about the pre-existing products is that many of them come in single serving packets, so you don't have to worry about over doing it. If you are like me and one serving of almond butter is actually more like six, the single serving packs are your go to! Lets get on with the new product line shall we... Always amazing the public with new inventive products, they have released a line of nut butters with super foods added into them. Used like a spread, just like you would with any of the other nut butters, you can now add more beneficial nutrients to your midday snacks! For those of you worried about calories, you can enjoy the same creaminess with a lesser amount of calories. Each packet coming in at 100 calories or less. Add some variety into your snacks and check out all the products by Artisana!

Blue Algae  this one to me has a lemon kind of flavor...maybe pair with some fresh berries

Goji and Milk Thistle this one could almost be your PB&J without the J...just spread on whatever you would enjoy PB&J on.

Berry Antioxidant this one fights aging...lets rub it on our faces, just kidding...eat straight out of the packet!

Acai Berry this one would be a great accent to greek yogurt

Marine Phytoplankton  I have not had a chance to check this one out yet

If you weren't sold on their products by now, how about the added fact that they are always giving back to the communities!?!

Follow this link to order some of your next superfoods!