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It's Here!! The Veggie Gourmet Cookbook!

 

Countryside Cooking with Angie

Welcome to my new virtual cooking classes - Countryside Cooking with Angie.

Top 5 foods You Need to Eat for Better Health

There are many approaches to good health management that may leave one confused. However, in my own experience, simple, sustained eating habits are your best bet.

Here are my top 5 choices for good health:

1. Get in the cabbage patch
Cruciferous vegetables or those found in the cabbage family are replete with fiber, vitamins, plant nutrients, and minerals. 1 to 2 cups per day is all you need.
Choose from:
Cabbages (white, red)
Cauliflower
broccoli
Brussels Sprouts
Bok choy
Kale
Garden Cress
Collard greens
Turnips

Numerous studies show these vegetables are great cancer fighters. They also help reduce your cancer risks, among them prostate, lung breast, cervix, uterine, and colon, cancers.

2. Make room for mushrooms
Mushrooms contain lots of healthy nutrients to help build a strong immune system. Mushrooms help build a strong defense against infections, cardiovascular illness, and cancer. They may also help manage your weight since they contain less than 100 calories per serving cup.

Once you cook them well, they are some of the best foods to help fight illness and disease. Mushrooms help fight bacteria, fungus, and viruses. In addition, they help in controlling your blood sugar levels and also minimize inflammation in the body.

Choose from:
Shitake - High in vitamins D and B, magnesium, phosphorus, zinc, iron, selenium, copper, potassium. They fight tumors and help protect the body by maintaining healthy cholesterol levels, support your heart, and blood vessels. They also help in weight loss by providing soluble fiber, which keeps you feeling full for longer periods.  Shitake mushrooms can also help improve your digestion, reduce allergies, and build strong bones and muscles.

Maitake- Great immune builders, help control high blood pressure and balances blood sugar levels. some studies suggest they may also help AIDS patients.

Reishi-Great for the skin, digestion, inflammation, tiredness, gut health and cancer.
Oyster- studies suggest oyster mushrooms help fight the AIDS virus, breast and colon cancer. they are high in protein, B vitamins.

Enoki- full of nutrients like phosphorus, zinc, copper, potassium, iron, selenium, and vitamin B. 
Enoki mushrooms are packed with complex carbohydrates, dietary fiber, and protein and contain no fat or sugar. They are great in helping you manage your weight and control cholesterol levels.

3. Get great Grains
1/2 cup of cooked, cracked or whole grains (3-5 servings) each day is another great choice for better health. Buckwheat, millet, brown rice, quinoa, barley, oats, rye, whole wheat flour, bulgur wheat, and basmati rice are excellent choices.

Cracked or whole grains are powerhouses of nutrition and fiber and may help in an array of health conditions:
You can easily identify a whole grain by the large chunks or "grain" on the product. They help to reduce your blood sugar levels since they are digested more slowly into the system, and are good for diabetics especially.

They also help in controlling your body weight and reduce your risk of stroke, cancer, and heart disease.

Whole or cracked grains also help in lowering harmful cholesterol levels in the body and also stabilizing your blood pressure.

4. Face Fats 
Not all fats are getting a bad rap! Scientific facts are proving that some fats are good for your heart, lungs, brain and overall health. All you need is at least 1 teaspoon of oil (5-7 servings) each day to help maintain good health! These healthier fats include walnut oil, hazelnut oil, flax seeds, olive oil, hemp seeds, and unrefined coconut oil are good choices.

5. Savor whole soy foods
Contrary to popular belief, soy is not all bad. Its' the types of soy that make the difference. Fake soy "meat" products and soy protein isolates should be avoided. Whole soy products are good sources of plant protein and may help protect against hormonal cancers like breast and prostate cancer. Good sources of whole soy include soy nuts, soy milk, tempeh, and tofu.

Recipes

Scrambled Tofu 
( 8 1/2 cup servings)
1 pk. tofu (16 ozs.)
2 tsp soy sauce or Liquid Aminos
1/4 cup chopped peppers (green and red)
1/4 cup diced tomatoes (opt.)
1/4 cup diced zucchini, mushrooms, olives, etc. (opt.)
3 Tbsps all-purpose seasoning
1/2 chopped onion (white or green)
1 tsp. turmeric powder (color)
1 tsp. onion powder
1/2 tsp. garlic powder

1. Mash the tofu and add the seasonings.
2. In a heated skillet, add vegetables (mushrooms, etc, ) in a little water and simmer about 3 minutes.
3. Add the tofu and mix well to combine.
4. Let it cook until most of the moisture is absorbed.
Serve while hot.



Quinoa Salad (6 servings)

Cook quinoa according to directions (2 cups water to 1 cup quinoa)
1 bunch chopped parsley
1 rib of celery, diced
2 Tbs olive or coconut oil
1 Tbsp lemon juice
1/4 cup diced red and green peppers
1/4 cup diced olives (opt.)
1/4 cup raisins or cranberries
1 stalk green chives, chopped
1/4 cup toasted walnuts, almonds or cashews

1. Combine all ingredients in a large bowl or dish.

2. Let sit in the fridge for at least an hour to develop the flavors.

3. You may also add a creamy dressing of your choice.


Stir-fry Cauliflower Rice
1 medium cauliflower steamed
3 Tbsp olive or coconut oil
1 cup diced vegetables (carrots, squash, zucchini, chayote, etc.)
1/4 cup Liquid Aminos or reduced salt soy sauce
3 cloves garlic, minced
1/4 cup diced onions (green or white)

1. Separate the cauliflower clusters.
2. Place pieces in a food processor and pulse until it resembles grains of rice.
3. Heat a skillet or wok and add the oil.
4. Sautee the vegetables about 3-5 minutes
5. Add the cauliflower and stir lightly to combine.
6. Let simmer a few more minutes.
7. Add seasonings to taste.

8 Secrets to Managing Menopause

For women, menopause will happen sooner or later, likely between the ages of 40 and into the '50s, or, even in the '30s for others. Menopause or "change of life" is a natural process but the symptoms can leave most women with emotional and physical challenges.  How you manage your general health and well-being will determine how well you cope with

• Night Sweats
• Low energy levels
• Hot flashes

• Changes in mood
• Weight gain
• Dry skin
• Thinning hair
• Low libido
• Loss of breast elasticity
• Chills
• Irregular periods
• Vaginal dryness
• Painful sex

Studies show that after menopause, some women are more likely to develop heart disease due to the decrease in estrogen levels in the body. 

Changes in hormonal levels as the ovaries produce less estrogen and progesterone in the early '30s and into the '40s. 

Radiation and chemotherapy may also create symptoms like hot flashes and other fertility irregularities.

Partial or total hysterectomies may also produce symptoms like hot flashes, sleeplessness, and night sweats. 

Other signs of menopause may include:

Brittle bones 

Women also experience loss of bone density during the early years after menopause. This may increase their risks for fractures in the hip or spine, especially if they suffer from osteoporosis.

Loss of bladder control

Incontinence is another condition menopausal women may develop due to the decrease in elasticity of the urethra.

Weight gain

As metabolism slows down, women may also gain more body weight.

Sexual discomfort

Vaginal elasticity will decrease during and after menopause, resulting in dryness and painful intercourse.  Women also lose sensation in the vaginal walls and they may experience less desire for sexual intercourse.

So what are the secrets to managing menopause?

1. Capitalize on calcium 

Up to 4 servings of calcium-rich foods or drinks, each day will help keep your bones, heart muscles strong. Calcium also helps reduce the risk of diabetes, high blood pressure, and cancer. Calcium and magnesium together provide a protective barrier to combat symptoms of menopause. 

Foods rich in calcium include 

Plant sources

Spinach-99 mg per 1 cup

Kale-180 mg per 2 cups (raw)

• Almonds- 385 mg per 1 cup serving
• Broccoli-87 mg per 1 cup 
• Sesame Seeds-88 mg per 1 tablespoon
• Sweet Potatoes-68 mg (1 large)
• Okra-82 mg per 1 cup
• Soy Milk (organic) 1 cup per serving
• Butternut Squash--84 mg per 1 cup
• Oranges- 74 mg (whole fruit)
• Sunflower Seeds-109 mg per 1 cup
• Tofu-between 275-861 mg per 1/2 cup serving
• Chia Seeds - 179mg per 2 tablespoons
• Beans and Legumes help reduce the symptoms of hot flashes and other menopausal symptoms

Animal Sources of calcium

Salmon

Frozen yogurt

Sardines

2. FILL UP on fiber

Fiber-rich foods help keep the digestive system working well. Whole grains in cereals, bread and pasta, fresh fruits, and green leafy vegetables can fill you up and keep your colon clean. Eat more buckwheat, barley, oats, complex carbohydrates. Fruits are rich in Vitamins A and C, and potassium  

3. INCREASE your Iron

Women never seem to get enough iron. Iron is essential to building red blood cells and taking oxygen to the tissues. Make sure you get adequate amounts of iron by using white beans, nuts, and leafy greens.   

4. EASE UP on Salt

Go easy on the salt. Heavy salt intake increases your risk of hypertension and helps the body retain water. Check your food labels for added salt in canned foods, cereals, cheeses, and sauces.

5. FORGET the Fat

Try to keep your overall fat intake to around 30 percent, and saturated fat to less than 10 percent of your total calories each day. Less fat will help maintain healthy cholesterol levels.  Healthier fats include avocados, nuts, Chia seeds, flaxseeds/linseed, extra virgin, first cold pressed olive oil, coconuts and coconut oil

6. WATCH your Weight

Hormonal changes you experience during menopause may cause you to have extra fat around the belly, thighs, and hips. Keep moving to stay at your ideal weight. 

Ways to exercise include

Walking

Dancing

Swimming

Gardening

Bicycling

Skipping

Jogging

7. BOOST your Mood 

While exercise will help you lose weight, it's also one of the best mood enhancers around.  Studies show that estrogen levels go up after exercise, causing the body to release "happy" hormones or endorphins.  Exercise will, therefore, have a significant effect on reducing depression, and the severity or intensity of hot flashes. 

Foods that help lift your mood: 

Bananas, sunflower, pumpkin, and sesame seeds, soybeans, almonds, lima beans, black-eyed peas, brown rice, peanuts, and black walnuts.

8. AVOID 

Stress

Caffeine

Animal Products

Alcohol

Processed foods

Environmental pollutants such as gas, exhaust fumes, smoke, noise, light, and heat.  

Take Away

Menopause does not have to be the dreaded "change of life," but a joyous experience of moving onto another phase of life. Making small changes in your daily routine will go a long way to helping you cope better and embrace the new you!

    

Battling the Big Five: Simple Steps to Help Prevent and Reverse Lifestyle Diseases

Battling the Big Five

Simple Steps to Help Prevent and Reverse Lifestyles Diseases

Are you concerned about your weight, type 2 diabetes, hypertension, stroke or heart disease?

These conditions or lifestyle diseases are wreaking havoc on the quality of life of millions worldwide.

Fortunately, research shows you don’t have to die from them. You can control or prevent these illnesses by making a few simple choices daily.

Studies show there’s a link between the “Big Five” lifestyle diseases and the increased risk of dying from a stroke or heart attack. 

It’s all up to you!

Your health and quality of life, whether good or bad, depends on you.

Making simple lifestyle changes can help you:

Clean your arteries

 Lower your blood sugar and pressure
Enjoy a better quality of life

Secret #1: Know When to Go High and When to Go Low

People living with diabetes also experience problems with their heart, eyesight, and limbs.

The two main causes of uncontrolled diabetes are:

·        A high-fat diet that may lead to obesity

·        High blood sugar levels

Bulking up on nutrient-rich foods help reduce your intake of fats, cholesterol, refined foods, and sugars.

Go High!

Your first step is to eat more foods high in fiber and eat them in their natural state.

Potatoes, vegetables, beans, fruits, and whole grains are high in fiber. I recommend you eat at least 20 to 30 grams of fiber each day.

Fiber helps you  

Stay fuller longer (you eat less and help control body weight)

• Clean the colon to promote gut health and regularity
• Reduce cholesterol
• Normalize blood sugar levels

Food high in natural fiber include:  

Oats and Barley: 

These contain beta-glucans a form of fiber that

helps the body utilize insulin more effectively

 lowers the blood sugar
reduces cholesterol

    Your daily portions:

·      1 cup of cooked barley = 6 grams of fiber

·      1 cup of cooked oats = 4 grams of fiber

How to use oats in your diet:

1.   Cook oats or soak them overnight in coconut or almond milk. Top them with fruit in the morning for a hearty start to the day.

2.  Replace bread crumbs with oats to coat fish or meat when baking or to bind burgers or meatloaf. 

3.   Add to baked goods like bread or muffins

Barley:

1.   Use barley in place of rice or pasta sometimes

2.   Add to soups or stews for a hearty meal

Bulk up on Peas and Beans

Peas and beans are other great sources of fiber and nutrients. Beans are:

Free of cholesterol 

Very low in fat or contain no fat

A good source of folate

Cheaper than meat

Full of plant compounds (Phytochemicals) that help fight cancer

Some good choices in beans include:

Lentils:

Studies show that almost 40% of the starch in lentils is fiber. One cup of cooked lentils contains over 15 g fiber and 18 g protein per serving. 

Black and Kidney Beans

1 cup cooked black beans = 15 g fiber

1 cup cooked kidney beans = 13 g fiber

1 cup cooked split peas = 16.3 g fiber

1 cup white beans = 18 g fiber

1. These types of beans contain a kind of starch that does not digest, so it takes longer to pass through the bloodstream.

2.  It helps the body utilize insulin better, balance the blood sugar and promote a healthy colon.

  

Ways to Use Peas and Beans:

·        Combine with whole grain rice or pasta to increase protein

·        Soups, stews, salads or side dishes

·        Burgers or meatloaves for more nutrition and reduced fat

Avocados

Avocados are high in fiber, and omega 3 fatty acids that help promote a healthy heart. 1 Cup of avocado = 15 g fiber, 34 g fat and 368 calories.

Ways to use Avocados (Replace butter and cheese)

·       In Salads

·       Replace each tbsp. butter, margarine with 1 Tbsp. mashed avocado when baking cakes, cookies, etc.

·        Substitute 1 slice of avocado for one slice of cheese in sandwiches.

Fruits and Berries

Fruits are also good sources of fiber.

·        Eat whole fruits whole. In other words: do not juice them.

Berries are full of antioxidants that help keep the cells healthy and reduce viruses and infections that cause disease.

Some good choices in fruits include:

·       Guavas are high in fiber and help balance blood sugar levels. For persons with diabetics, eat them without the skin.

·       Cantaloupe melons are lower in sugar than watermelons

·       Pears contain almost 7 g fiber, vitamin C, and potassium

How to use fruits:

One small whole fruit or 1 cup chopped.

Leafy Green Vegetables:

Are high in calcium, fiber, iron, magnesium, and potassium

Contain no cholesterol and very few carbohydrates or sodium

Help reduce heart disease and cancer

Control body weight: low content of carbohydrates and calories

Increase your fiber intake

Regulate digestion

Promote bowel health

Choose from cabbages, kale, lettuce, cucumbers, beans, sprouts, and broccoli among others.

Broccoli:

1 cup cooked broccoli = 2.4 g fiber and protein and vitamin C, K, folic acid, and potassium.

How to use Broccoli:

Steam broccoli and garnish with garlic and a drizzle of olive oil. Add raw broccoli florets to salads.

Secret #2: Go Low!

Reduce your intake of the following:

Refined and processed foods and meat

Oils, fats, and grease (avoid or reduce sauces and creamy dressings)

Sa

Meat, poultry, fish, eggs milk

Animal proteins contain no fiber and are high in cholesterol.

Reduce Fats and Oils

·        Sauté foods in small quantities of water instead of oil. Simmer under low heat.  

·        Bake or broil meats or fish instead of frying.

Reduce Salt:

Research shows that we consume almost four times more salt than is needed. Foods high in salt help you retain fluid and increase blood pressure and heart failure.  

Excess salt is in foods like:

·        Canned beans, tomato sauces, and soups 

·        Cheese

·        Frozen Pizza

·        Potato Chips

·        Snacks

·         Fast Foods

To help reduce or eliminate salt:

Do not add salt to foods at the table

Read your labels for added salt in packaging (sodium, salt, soda)
Add more fresh herbs in cooking. Celery and thyme have their natural salt.

Substitute healthy fats in baking

·       The pectin in fruits mimics shortening in baked goods

·        Mashed bananas

·        Mashed avocado

·        Plain, Greek yogurt

·        Pumpkin puree

·        Ground flaxseeds

     Use 1 Tbsp. of water to 3 Tbs. Flax seeds for every one tablespoon of fat.

  

Secret #3: Get Moving!

You can help lower your blood pressure and blood sugar through exercise. Exercise is also great for a healthy heart, brain and other organs in the body.

Aim for a 30-minute walk twice a day. Other forms of exercise include swimming, running, hiking, bicycling, dancing, gardening, and skipping.

Secret #4: Snack Sensibly

It’s very tempting to snack at some point during the day, especially if you experience highs and lows in blood sugar.

Fruit Snacks:

·       Fresh or Dried Fruits: 1 tbsp. dried cranberries or 8 apricots

·       1 cup of fresh berries

·       ½ banana

·        One small pear, orange or guava without the skin

Nuts

Nuts have lots of fiber, healthy fats and protein and are low in carbohydrates.

Eat them in small portions to help prevent heart disease, balance the blood sugar and reduce body fat.

Good nuts for diabetes include:

·        Almonds

·        Walnuts (heart healthy)

·        Pistachios

·        Peanuts

Portions: One tablespoon of unsalted, roasted or raw nuts

Protein Snacks:

Six oz. plain yogurt

Whole Grain Snacks

½ cup unsweetened shredded wheat cereal

Two to three whole grain crackers

Vegetable Snacks

¼ of avocado in a sandwich

Carrot and celery sticks

Red peppers

Popcorn:

1.  Popcorn is high in fiber and contains no fat or cholesterol. It’s a low glycemic food, which means it digests slowly and will not spike your blood sugar.

How to snack on Popcorn:

·         Pop fresh corn

·         Do not add any salt or butter

·         Drizzle with a little cold pressed, extra virgin olive oil

·         Season with dried herbs like thyme, marjoram or parsley

  

Secret #3: Know How to Pack Your Plate  

One of the best ways to control your weight is to right-size your portions at every meal or when dining out.

Here’s your guide:

·      1/2 your plate should contain leafy green vegetables

    1/4 lean protein or peas and beans  

·      1/4/whole grains (oats, millet, brown rice, bulgur wheat, and quinoa) add small portions of orange sweet potato, zucchini or squash, in the skin)

·          

Key Takeaways:

Diabetes, stroke, obesity, hypertension or heart disease do not have to limit your quality of life.

Small, daily changes in diet and exercise along with your medical plan can help you stabilize your blood sugar and pressure, reduce body fat and lower cholesterol levels.