Barley, healthy grains, vegetables; Vegetarian meatless main dish ideas coming up

I was asked by a friend for information regarding grains, particularly Barley, and of vegetarian vegetable ideas for cooking meals.

• I did a previous blog on what the many choices of the best grains and what their nutrition values are. Reading that blog is a great place to start; then hit the back button and come back here ;-), or read this one first and then check it out: http://lisakramerartlifestyle.blogspot.com/2011/01/food-facts-with-best-grains-to-include.html

Salads at summertime are always a great idea:

Grilled vegetables are amazing on an Arugula Lettuce salad bed. Arugula is a peppery lettuce that is my favorite lettuce. ;-)

First, why choose a diet with plenty of vegetables, fruits and Grain Products?

Grain products and many vegetables and fruits are emphasized especially for their complex carbohydrates and dietary fiber. Foods rich in complex carbohydrates are: whole-grain breads, cereals, pastas, rices like brown, and legumes like beans or lentils, and starchy vegetables like potatoes, peas, Lima beans or corn. Great sources of fiber come from: the whole-grain products, legumes, fruits with their skins, edible seeds like sunflowers, nuts, vegetables like sweet potatoes, carrots, mushrooms, raw onions in salads, pumpkin, spinach, turnip greens, Kale's (any green leafy veggie), Brussels sprouts, parsnips, beets, okra, and broccoli. Dietary fiber is important for healthy bowel functioning and can reduce symptoms of chronic constipation, diverticular disease, and hemorrhoids.

As far as losing weight issues, high fiber food means you will stay full longer, as the body takes longer to digest the complex carbohydrates, keeping your blood sugar steady and hunger at bay. The opposite occurs whenever we consume simple carbs, like white bread products or simple sugars like donuts. The blood sugar drops as soon as these are quickly digested, leaving us craving and hungry. This is when we get upset with ourselves because it seems our judgment power of what to eat is no longer with us. Unrefined complex starches products are unlike the white flour products, they are not over-processed on their pathway into the grocery stores, to the point of taking all that is good out of them, they contain fiber, vitamins and minerals, especially zinc, vitamin B6, and folacin. Clients have avoided complex carbohydrates with the misconception that they are fattening. Owing their low fat content, they are also low in kilocalories. Studies that were done --beginning in 1989, showed that a diet high in complex carbohydrates were more slimming than a diet of comparable kilocalories high in fat or simple sugars (the body breaks down simple carbs into simple sugars). Foods containing complex carbs are usually being eaten with added fats or sugars. For example, sugar is usually added to cereal, and butter to bread or potatoes.

Another reason to eat well:

Additionally, foods rich in vitamins A and C may help lower the risk for cancers, again studies have shown this for some time now. Cruciferous vegetables help reduce cancer susceptibility. Good sources of vitamin A and C and cruciferous vegetables are: Acorn Squash, Apples, Apricots, Avocados (good fat too), Bananas, Bell Peppers, Broccoli, Brussels Sprouts, Cabbages, Cantaloupe, Carrots, Cauliflower, Celery, Collar Greens, Grapefruit, Lettuce, Kale, Kiwi Fruit, Kohlrabi, Oranges, Papaya, Peaches Prunes, Spinach, Strawberries, Sweet Potatoes, Swiss Chard, and Tomatoes.

Barley:
I own many nutrition books from my dietary planning nurse days, so I looked it up. In regard to nutrition, barley sits right in the middle of the recommended grains; it’s minerals worth mentioning are Potassium, Phosphorus, Magnesium, Calcium, Iron, Zinc, Manganese, and a bit, 13.5mcg, of Selenium (which is an important one for any with low thyroid issues). The vitamins it holds the most of are: Choline and Niacin. Barley holds 3.5g’s of protein per serving of 1 Cup. It holds 303mg’s of Omega 6 fatty acid, and 33mg of Omega 3 fatty acid, which is great. Calorie and Carb count are 193 calories, from which 175 calories are from good carb, 12.6 are from protein, and 5.8 are from good fat. Total carb is 44.3g with 6g of Fiber. Sugar is a low .4g and its glycemic load is 19. For obvious reasons, I’d also try some of the other grains mentioned in the Food Facts on Best Grains: (http://lisakramerartlifestyle.blogspot.com/2011/01/food-facts-with-best-grains-to-include.html ). J

Diet Ideas and Meal Planning in regard to Protein: I imagine if you are going off of meat for protein, your protein levels will level off very quickly; leaving you to eat a healthy vegetarian diet that considers its protein when planning meals. Otherwise, you will find yourself deficit in this important fuel. Even if you’re too high with protein in the urine now, after a month of very low protein intake, look into high protein grains, beans, nuts, tofu, milk and etc.;0) If you’re just cutting out red meat (which is what I usually do), then your protein count will be fine with the much healthier fish, chicken, turkey and fish options. Lol, yes, I mentioned fish twice, because ideally, we will eat it three times a week for those precious Omega’s. ;-)

Favorite Veggie recipes: Basically, grilled anything on the grill -with a bit of olive oil- and salt to taste is amazingly tasty and healthy: Eggplant, asparagus, fennel, zucchini/ green squashes, or red peppers to just name a few. I love to add the sweet fruit of cherry tomatoes to that list; combining several together can be a meal if you place it on a bed of grain like Amaranth or Farro. Or just grill a lemon and lime with the vegetables, cut in half for squeezing onto the grilled yummies. Serve with a Greek yogurt dip, or make a Greek dip --even better! 

Veggie Meals Coming Up:

 I will be taking photos coming up of the vegetarian meals that I like to make. Once my Spring-Summer garden is in full bloom (and it has begun nicely this year), I do a lot of cooking out of it. I have so much fun this time of yr! It will not be any trouble to just snap a few images as I make the dishes. –And, sharing even makes the cooking more fun. ;-)

I love to cook with produce straight out of the garden!

In the meantime:

• Good tips on natural foods that make you feel better:

http://lisakramerartlifestyle.blogspot.com/2011/03/15-foods-to-mellowout-or-to-boost-your.html

• One of my fav recipes using Quinoa (one of the higher protein grains):

http://lisakramerartlifestyle.blogspot.com/2011/01/blood-orange-kumquat-quinoa-salad-w.html

So, stay tuned in for the upcoming vegetarian meals;-)

Recipe for the best Butternut Squash Bisque soup that I've ever had!

Last night I was trying out several new recipes. One of them was a keeper! Due to popular demand of my friends, lol... here is the recipe. Enjoy...

Butternut Squash Bisque Soup

Ingredients:

1 1/2 to 2 lbs butternut squash, peeled (skin cut off), seeded, and cut into 1 to 1 1/2 inch chunks.

Seeds:

Save seeds for roasting (olive oil, salt pepper, 425 degrees until brownish) or throw them into your compost with the skin and stringy pulp.

Try buying squash with a long trunk, that is where the meat is and has less seeds. Cut off skin.

2 Tbls unsalted butter (Land O Lakes has a great taste)

1 leek, white and light green parts only, cut in half lengthwise, sliced thin, and washed thoroughly in a colander to remove any and all dirt.

Salt and Pepper

4 C's vegetable broth (store-bought or make your own stock by bringing a variety of vegetables to a boil. Don't worry about skins or even cutting them nice. Once at a boil, then simmer until all the life is out of the veggies, easy!) --Then I like to strain it using a cheesecloth and throw away these bland veggies who gave all their goodness to your stock!

1 or 2 Cups water

3 fresh sprigs of thyme

1 fresh sprig of lemon thyme (lemon variety optional, I grow herbs, so it was convenient).

2 Bay leaves

Pinch of cayenne pepper (These are easy to dehydrate if you grow them, otherwise, just use store-bought out of the herb section)

Sour Cream, or whatever garnish you desire (optional).

Instructions:

Note: The reason this soup is so flavorful is because it is done in layers, layers of flavor. So, don't skip a step and put everything into one pot all at once, because it will not turn out as good.

1. Place squash in a bowl, cover and microwave until fork can easily poke squash, 15 minutes, stirring once halfway through. Set aside when done.

2. While the squash is cooking, melt butter in Dutch oven (I used an enamel coated cast-iron one). Add squash, leek and 1 tea salt; cook on high, stirring occasionally, until squash pieces begin to break down and brown fond (browned squash bits stick to sides or bottom of pan) forms in bottom of pan, 10 to 13 minutes to get the squash brown.

3. Add 2 Cups vegetable broth and scrape the bottom and side of pot to loosen and dissolve fond. Add remaining 2 Cups of broth, 1 C of water, thyme sprigs, bay leaves, and cayenne. Bring back to a simmer. Reduce heat to medium and simmer until leeks are fully tender, 7 minutes. I low-simmered mine for an additional 25 minutes to get more flavor concentration, however, it is not necessary.

4. Remove and discard bay leaves and thyme sprigs. Working in batches using your blender only 2/3rds full -- not more-- and process in batches until smooth, 2 minutes.

5. This step 5 is optional, it depends on how thick or runny you like your bisque. I did not need to do step 5 because I like a thick bisque. Return soup to pot and bring to simmer, thinning with up to 1 Cup of water to desired consistency. If you want to make it more decantant (for me it becomes too rich if I do this, but you can use heavy cream or cream fresh instead of this last cup of water; --or warm up the cream and place it in a gravy boat so that it can be poured into the soup as desired by taste). Cream can make pretty decorative patterns in soup too. The heavier the cream, the less likely it will curdle, i.e.: milk you would have to take more care in warming up than the cream.

6. Season with salt and pepper to taste.

7. (Optional) Serve with dollop of sour cream, pistachio's, chives, cilantro, fried leeks or onions. This time I used sour cream, chives, cilantro and pistachios. Next time I will fry leeks, yum. ;-) I can share that recipe too, if anyone wants to fry some leeks!

Note: These pictures I took today because we had the leftover soup for lunch. I didn't get a picture of the finished soup Saturday night. We noted that this soup was even better today as leftovers than the eve I made it!

Light a candle and Enjoy! Lol, I found this unique candle on the internet and thought it was cute. It was at: http://www.100candles.com/items/item_8359.htm for anyone interested.

Healthy Lowfat, low sugar Applesauce Oatmeal Cookies; for kids, diabetics, weight loss, or heart patients.

Ingredients:

¼ C brown sugar

¼ C artificial sweetener

½ C Natural (unsweetened) applesauce

¼ C egg substitute

1 C flour

1 tsp baking powder

1 tsp cinnamon

1/2 tsp salt

1 C oats

¼ C raisins, usually I am generous w the raisins ; I split btwn golden & regular. (Our kids like raisins in every cookie).

Cranberry option:

Optional: You can add nuts, sunflowers, or use dried cranberries instead of raisins (golden or regular).

Directions:

A. Preheat, turn on oven to 350 degrees.

1. In a large mixing bowl, mix the brown sugar, sugar substitute, egg substitute and applesauce.

2. In a separate bowl, combine flour, baking powder, salt & cinnamon (sift if you like).

 In the above picture: Wet and dry ingredients before combining. I like to simply lay a sifting wire mesh over a larger bowl. I find this easier than trying to get the flour into a small sifter.

 Pour dry ingredients into sifting wire basket.

 Shake to shift dry ingredients.

Usually you will have a few crumbles to discard. 

3. Stir sifted dry ingredients into the applesauce mixture.

4. Add the oats and raisins. Stir well.

5. Drop heaping tablespoons onto lightly sprayed (with Pam cooking oil) cookie sheets.

6. Bake for 10 minutes in 350 degree oven.

7. Allow cookies to cool slightly before removing them from baking sheet.

Optional Cookie:

Nuts have fat, but healthier fat than shortening or butter fat.

Foods that Help You lose Weight!

HERE are 12 Foods that Help You lose Weight!

1. Spicy Red Peppers

The spicy red peppers can kick-start your metabolism because of a special chemical, called Capsaicin. You can add red pepper in its ground form to soups; it also comes in a red chili paste, used by many Asian recipes; marinades and sauces or cook with it in its raw form.

What is capsaicin?

Medical information about Capsaicin from Healthwise: "Capsaicin is the ingredient found in different types of hot peppers, such as cayenne peppers, that makes the peppers spicy hot. You can eat it in raw or cooked peppers or as a dried powder, which you can add to food or drinks. It also is available as a dietary supplement and in topical creams that you apply to your skin."

What is capsaicin used for?

When a capsaicin cream or ointment is used on the skin (topical use), capsaicin helps relieve pain. Capsaicin works by first stimulating and then decreasing the intensity of pain signals in the body. Although pain may at first increase, it usually decreases after the first use. Capsaicin stimulates the release of a compound believed to be involved in communicating pain between the nerves in the spinal cord and other parts of the body.

When you apply it to the skin, capsaicin may help relieve pain.

Supplement use

When you eat hot peppers or take capsaicin as a dietary supplement, the capsaicin may improve your digestion by increasing the digestive fluids in the stomach and by fighting bacteria that could cause an infection. It may also help fight diarrhea caused by bacterial infection.

Capsaicin may help prevent heart disease. It may stimulate the cardiovascular system and may lower blood cholesterol levels and blood pressure. It also helps prevent clotting and hardening of arteries (atherosclerosis ).

Capsaicin acts as an antioxidant , protecting the cells of the body from damage by harmful molecules called free radicals. Capsaicin also may help prevent bacterial infections.

Capsaicin may also make mucus thinner and help move it out of the lungs. It is also thought to strengthen lung tissues and help to prevent or treat emphysema.

Is capsaicin safe?

Experts in the United States generally consider capsaicin to be safe. But it can cause some unpleasant effects, especially for those who are not used to it. Be careful when you cook with or eat hot peppers. Begin with small amounts, and increase the amount as you get used to it.

An allergic reaction to capsaicin is possible. If you are just beginning to use capsaicin, either as fresh or prepared food or in powder form, start with small amounts. If you use a topical cream, you should first apply it to a small area of skin to test for an allergic reaction.

Do not take capsaicin if you have high blood pressure or are already being treated for high blood pressure.

To reduce the burning sensation, remove the seeds from the peppers before you eat or cook with them. Also, if you eat bananas along with the peppers, you may reduce the burning sensation.

Extremely high intake of capsaicin may cause ulcers , but it’s rare for anyone to consume enough for this to be a problem.

2. Kale:

High in fiber and low in calories, kale can help fill you up without filling you out. Basically, any green leafy vegetable will do the same thing. It is also a rich source of vitamins A and K, and vitamin C, boosting the body’s immune and detoxification systems. Eat kale on its own or add it to pasta, salad, soups and other main dishes.

3. Apples:

An Apple a Day does Keep the Doctor Away. ;-)

Apples are rich in antioxidants, are a fantastic source of fiber and provide natural carbohydrates (24 grams of a whole fruit does not remotely compare to what "24 grams of a manmade simple carbohydrate like white bread" does to your blood sugar and weight maintenance). Natural carbohydrates keep you sustained between meals. Eating them raw with their skin is the most nutritious way to consume apples, but they also work well in recipes for salads and desserts.

4. Green Tea:

Clinical studies, (http://www.umm.edu/altmed/articles/green-tea-000255.htm and http://www.nutraingredients.com/Research/Green-tea-catechins-linked-to-weight-loss-Study, to name two) have shown that green tea consumption may aid in weight loss. These rudimentary studies suggest that the antioxidant, catechins, that is in green tea can help the body burn fat.  Green tea comes in several varieties (http://www.itoen.co.jp/eng/allabout_greentea/varieties/index.html). Originating in China, this herb drink is a staple beverage in many Asian countries.

 5. Avocados:

A funny story, when I was in my twenties, I thought I discovered the most amazing tasty vegetable to aid my diet of salads and canned tuna every day. Lol, yes, I’d put an entire avocado on my salad, believing it was the equivalent to a carrot. While the avocado does not equal a vegetable in calories, or in having zero fat; it is a fruit that is an excellent weight loss choice. Just not for the same reasoning as I thought in my youth. Avocados are a wonderful source of monosaturated fats (often referred to by the affectionate nickname, MUFA, pronounced Moo-Fah), which have been named for decreasing in belly fat.

The good news is monounsaturated fatty acids, or MUFAs for short, have been scientifically shown to effect how the body handles fat. In 2007a study published in the journal Diabetic Care, Dr. Paniagua and his team concluded that a diet rich in MUFAs prevented central fat distribution. This goes along with the claims of the Flat Belly Diet that MUFAs prevent belly fat in particular and changes the thinking that there is no way to "spot reduce" on a diet and exercise program.

The relationship between MUFAS and Fat Burning were shown in a later study conducted by Walker and O'Dea in 2007, in response to Paniagua, confirmed his findings and went on to show that subjects started burning fat after eating a MUFA-rich meal that the fat burning continued. Subjects also not only lost significant belly fat, but also lost fat in their limbs as well while consuming 40 percent of their total calories from fat. That is 5 to 15 percent more than the current recommended daily amount.

The problem with starvation or fad diets lies in the body burning lean tissue, saving its fat for survival because the body thinks food it not coming and the body will prevent death by saving it's fat for later; instead choosing to burn lean muscle. The relationship between MUFAS and Lean Body Mass is becoming more interesting as studies are being done. Not only do MUFAs burn fat, but they were shown to preserve lean body mass during weight loss in a 2004 study published in the Journal of Nutrition. By preserving lean tissue, MUFAs decrease your body fat percentage and the health risks associated with a high percentage. Most weight loss diets alone cause a loss of both fat and lean muscle tissue, so this is a boon to those dieters who are not able to keep lean mass through an exercise program.

Remembering to keep it real. With all that said, MUFAs are not "magic." They are still a fat, and you need to eat them as part of a moderate-fat diet. To lose significant weight, you still need to combine MUFAs with a reduced-calorie diet. To gain the most benefit from MUFAs, use them to replace saturated fats, like those found in meats, full-fat dairy, butter and lard. Weight loss goals need to be realistic and reasonable for best results, but MUFAs can play an important role in helping you meet them.

This creamy green fruit provides the nutrition needed to keep you feeling satiated when faced with the temptation of junk food. This healthy fat ended up being a good thing on my spinach salads, after all. ;-D

6. Lentils:

Lentils are rich in protein and soluble fiber which is an important combination in combating high blood sugar and preventing the body from creating unwanted fat. Lentils come in many varieties and colors and are a common ingredient in soups and curries.

7. Blueberries:

Blueberries are high in phytonutrients, meaning they are full of antioxidants, anthocyanins, vitamin C, manganese and fiber, all of which have been linked with weight loss. Blueberries also provide a sweet substitute for refined sugars and calorie laden desserts.

8. Cinnamon:

Research is suggesting (http://www.thyroid-info.com/articles/cinnamon.htm and http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68) that cinnamon can help to regulate blood sugar and help the body burn fat. Cinnamon is also high in iron and manganese, both of which are important parts of a balanced diet. Sprinkling cinnamon on sliced apples, oatmeal and wholegrain toast is a natural, sugar-free way of enhancing flavor.  

8. Quinoa:

I know I have been talking about quinoa a lot in my diet postings, but for good reason. The ancient Inca civilization thought of their quinoa crops as sacred, referring to quinoa as “the mother of all grains.” Centuries later, this grain continues to be praised for its nutritious value.

Very rich in protein (8gms) and fiber (5gms) quinoa is an ideal way of satiating hunger without loading up on calories. It stands to reason, if you are full or satisfied, you will not be tempted by the candy bars in the vending machines. Complex carbohydrates, like this one, take longer to digest, leaving you satisfied for a longer period of time. Simple carbohydrates that are found in foods like white floured products (example: white bread) burn quickly, leaving you with a sharp blood sugar drop, triggering hunger, irritability or the “shakes.”

9. Salmon:

The oils found in fish such as salmon (better known as the Omega 3 fatty acid King) have been linked to several health benefits, including weight loss. Replacing beef and pork with salmon as the main component of a meal is a low-fat  protein (packing a whopping 13 gms of protein) solution.

Simply put into words of finding life-style solutions: if you can serve fish two to three times a week, instead of the more fatty red meats, your body will live longer. 

10. Almonds:

Almonds prove that good things really do come in small packages. These bite-sized nuts pack a punch of protein that helps curb hunger between meals. Raw, unsalted almonds are a healthy snack on their own or make a delicious, crunchy garnish for main courses and salads. Compared to the fattier alternative, peanuts; almond butter is more rich in vitamin E, iron, calcium and it has less fat (much less saturated fat, and unlike peanut butter, no trans fats).  

11. Oats:

Contrary to many fad diets, carbohydrates, in moderation, are not to be feared. Oats are an ideal source of complex carbohydrates, which sustain the body and provide the nutritious balance needed for weight loss. Compared with simple carbohydrates, oats slowly release energy into the body and have positive, not a negative impact on the body’s blood sugar.

12. Vinegar:

Recent Research shows that the main chemical, acetic acid in vinegar may help control your blood sugar, and thus aid in weight loss. Vinegar (especially Balsamic Vinegar) also makes a tangy substitute to creamy sauces and dressing that can be high in fat.

Give these a try and start to feel better and lose weight, the healthy way!