Garlic Broccoli with Tempeh (Gluten-Free, Vegetarian)

Lunch has to be quick and easy. One of my go-to meals is an Asian-inspired tempeh dish brimming with broccoli. It has the salty-savory flavor of classic Chinese takeout without the added calories, sodium, MSG and cost!

This soy-based vegetarian meal comes together in less than ten minutes while you whip up some whole grain brown rice in a rice cooker. Easy!

Garlic Broccoli with Tempeh (Gluten-Free, Vegetarian)

(1 serving)

• 3 oz. Lightlife Organic Flax Tempeh
• 1 cup broccoli, raw florets
• 1 tsp. minced garlic
• 1/4 cup dry whole grain brown rice
• 1 tbsp. coconut oil
• Bragg Liquid Aminos

1. Slice the tempeh into small, bite-size squares. Place them in a medium-high hot skillet with the coconut oil. Pan fry until lightly browned and crisp on each side. This will take about 2 minutes per side.
2. Wash and chop the broccoli. Add the florets to the pan while they are still moist from washing. Sprinkle the garlic over the broccoli. Cover the pan with a lid, turn it to low-medium heat and allow the broccoli to steam for 5 minutes.
3. Mix the broccoli, garlic and tempeh. Drizzle with Bragg Liquid Aminos. This salty condiment tastes similar to soy sauce. Serve the temeph and broccoli over a bed of brown rice.

How do you like to eat tempeh? Tell me in the comments below.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Nutritionist Brad Kloss Talks Milk, Protein and Exercise

Image Credit: Freeimages

If you haven't thought about drinking milk since the days of tiny cartons in the lunch food line, listen up.

Today on the blog we have expert insight from nutritionist and health club owner, Brad Kloss. He's the nutrition guru behind FitPro, a lactose-free natural protein shake backed by Super-Middleweight Champion of the World and celebrity fitness trainer, Danny Musico.

1. Here at Whole Foods Living, we love single ingredient foods. Tell us why you think milk should be the new super food.

Milk is a single ingredient food that combines protein with essential amino acids, fats high in CLA, carbohydrates in form of lactose, as well as high levels of calcium.

However, today's technology allows us to gently filter out the lactose sugars and fats from the milk, which leaves us with the much wanted concentrated protein and minerals.  When we developed FitPro, our goal was to remove all the lactose naturally, because we already get enough sugar and carbs from our modern day’s food options.  But getting enough protein is hard: You don't really carry a chicken breast in your back pocket. Additionally, finding convenient, healthy, natural and great tasting protein options is even harder – so we provided an option to fill that nutrient gap in our everyday life.

 

2. Several readers on WFL are trying to make healthier lifestyle decisions, which include a huge focus on diet and exercise. How does milk fit into this equation?

Milk protein in its natural state is 20% whey protein and 80% casein protein. Whey protein digests within an hour, while casein protein takes 4-6 hours to digest. Whey powders were developed primarily from the byproduct of the cheese making industry.  However, the slower digestion of casein protein helps one to feel more satisfied for a longer period of time.  It’s like a 5-hour protein that keeps feeding your body with essential nutrients. 

A consistent supply of protein, particularly milk protein which provides essential amino acids, is excellent for people who have concerns with their blood sugar levels.  Obese individuals, from kids to grandparents, need to find ways to effectively balance the scale in their favor. The best kept and simplest secret to do this is to balance the protein-to-carb ratio in one’s diet.

 

3. Some people simply don't like drinking a glass of milk. What are some ways we can get the benefits of this dairy product in other ways?

I have personally overseen and conducted flavor tests of FitPro to thousands of people, and when people taste FitPro, they realize that it isn't milk.  It does have the benefits of the protein from one of nature’s best sources with an excellent amino acid profile, but it tastes like dessert. 

Let me draw an analogy:  Soy milk is also very popular, but when you drink soy milk does it taste like a soybean?  No, it doesn't. It’s the same with FitPro. It doesn't taste like milk, but it uses milks most valuable nutrient – protein.

 

4. I'm a vegetarian, and am always looking for healthy ways to boost my protein intake. Tell me about your natural protein shakes.

 I have many friends that are vegetarians and love FitPro. One FitPro Daily is similar to a small chicken breast in protein content. My vegetarian friends always tell me that a FitPro and a banana make a perfect breakfast, as well as mid-day snack.

 

5. So, we all know milk does a body good. But, exercise is just as important. Give our readers some beginner's exercise tips to make 2015 their healthiest year yet.

I have owned more than 20 health clubs over the years and have helped a lot of people to lose weight, become healthier, and achieve their goals. The key objectives for most of us are to exercise to keep our bodies flexible and to rev up our metabolism so that we burn calories all day long.

So get moving with cardio and stretching, maybe take a beginners cycle class or a body pump class at the gym.  Work out for 45-60 minutes at least 3 times a week, and go for a bike ride or walk on the weekends. 

Always change up your routine and use resources to get ideas. For example, check out Celebrity Trainer Danny Musico’s website, which provides some amazing functional training tips that you can use in your living room. Once you get your metabolism kicked in gear, that's when you will see the inches coming off.

BUT... You must not starve yourself!  You must stay in a fat burning mode, and that means no crash diets. My friends at Diet Free Life are experts in knowing how to snack and eat everything you like, but in the right proportions and at the right time. FitPro has just teamed up with Diet Free Life to help people know how to balance their nutrient intake.  Diet fads and super work out videos come and go, but the basics of revving up your metabolism through exercise while feeding your body properly to stay in the fat burning mode is as simple and glamorous as it gets.

Thanks so much for your nutrition knowledge and exercise tips, Brad. We love learning more about the foods we put into our bodies and how they can help us maintain and boost our healthy lifestyles!


Brad Kloss is devoted to his roots as a dairy animal nutritionist who opened his own health club which now operates in multiple states. After he became frustrated with the lack of natural protein products on the market, he realized it was time to merge his knowledge of dairy nutrition together with dedication to fitness to give consumers a better protein source that they both needed and deserved. Working with the University of Minnesota's dairy science lab, he developed a groundbreaking process that takes REAL grade-A milk fresh from American farms then filters it down to become a very high-quality, lactose free, and all natural protein shake.  He also proudly continues the family legacy with his two daughters, who are both actively involved in the business. 

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Gluten-free, One Pan, 10-minute Vegetarian Stir Fry

I love to cook healthy meals extra fast during my work breaks. Well today I'm sharing one of my go-to favorites filled with a rainbow of veggies and vegetarian protein.

I'm always on the look out for more ways to get protein into my vegetarian diet. Recently I started enjoying tempeh, a fermented soy-based product that can be sliced and used much like chicken breast.

I find that I like tempeh pan fried until it's lightly crisped, then mixed with vegetables. So, voila! That's how I came about this super simple meal that clocks in at about 300 calories.

Gluten-free, One Pan, 10-minute Vegetarian Stir Fry

3 oz. tempeh (I like Lightlife Tempeh with Flax)

1/2 Tbs. extra virgin olive oil
1 cup fresh mushrooms, sliced
2 cups Mandarin stir fry mixed vegetables, frozen
Bragg's Liquid Aminos

1. Put the extra virgin olive oil in a fry pan and warm it to a medium-high setting. While the pan gets hot, cut the tempeh into small, bite-size cubes and slice the mushrooms. I prefer to buy the mushrooms already sliced since they are the same price as whole mushrooms.
2. Add the tempeh and mushrooms to the oil. Let them lightly brown on one side for about three to four minutes. Toss, and let the other sides begin to brown for another few minutes.
3. Add the frozen mixed vegetables, reduce the heat to medium and put a lid on the pan. Let the frozen vegetables soften.
4. Once the vegetables are hot, sprinkle the mixture with some Bragg's Liquid Aminos to give the meal that salty soy sauce-like flavor without any gluten. That's it!

So, tell me: How do you like to use tempeh in the kitchen? I'm looking for new ways to enjoy this protein-packed soy product.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Want more healthy food ideas? Visit my public Pinterest boards: Whole Foods Living and Feed Me Zucchini!

Easy Colorful Three-Bean Winter Salad

Photo Credit: Angela Tague

The lack of a garden or local farmer's market makes the winter months tough. How in the world am I supposed to enjoy fresh, local produce with a blanket of snow on the ground?

It's time to get creative with what's available at the grocery store.

I was craving a non-leafy salad the other day and tossed this little gluten-free gem together. It was delicious enough to eat as a main course. Leftovers worked well as a side dish. If you love three-bean salad, give this simple vegetarian recipe a try!

Colorful Three-Bean Winter Salad

• 3 Roma tomatoes, chopped
• 1 avocado, cubed
• 1 cucumber, chopped
• 2 cups three-bean salad (homemade from a jar, or canned)
• 1 can garbanzo beans (or soak and cook your own!)

Toss all ingredients together in a bowl and let them soak in the tart dressing from the three bean salad. Enjoy!

What types of salad have you been making during this cool weather?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

The Magic of B-12 Supplements

I'm a huge advocate of absorbing essential vitamins and minerals from food. Taking powdered nutrition shakes and vitamins in pill form always seemed like an excuse to avoid eating your fruits and vegetables, in my opinion.

I love having the energy to go hiking with my pups!

But, little did I know starting a regimen of B-12 supplements would make me feel so much healthier.

I'm a vegetarian, which means I only get B-12 from plant sources and fortified grains, such as cereal. When my doctor recommended I start taking B-12 supplements I assured him I'm a "good vegetarian" who eats a balanced diet. Well, I still wasn't getting enough B-12.

After taking a B-12 supplement for over a year, I decided I had more energy, strength and productive days. So, I stopped taking the pills. I didn't think I needed them any longer. Within a few weeks I was lethargic, fatigued and in a general state of exhaustion more often than not.

Those darn B-12 supplements make my life much better. I take them daily now.

A few weeks ago I was asked to review B-12 supplements from Puritan's Pride. I was happy to find out this company's formula is vegetarian. It's also free of fish, soy, milk, sugar, wheat, gluten and sodium.

If you're vegan, vegetarian or simply don't eat animal products often, talk with your physician about adding B-12 to your daily routine. The formula from Puritan's Pride is also free of artificial colors, flavoring or preservatives, making it the perfect addition to your whole foods living lifestyle.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Disclosure: The Puritan's Pride B-12 supplements mentioned in this blog post were provided free of charge from Puritan's Pride for review purposes. No monetary compensation was sought or awarded in exchange for the review. All thoughts expressed on Whole Foods Living are solely my own. ~Angela

Review: Perfectly Pure Rose & Witch Hazel Skin Toner

Photo Credit: SXC

When I was a young girl, I spent most summer days at my grandparent's house. I loved learning to cook with my grandma and how to fly a kite with grandpa.

But oddly enough, one of the things I remember most was taking long hot baths in their cotton candy pink bathroom. The smell of rose oil-infused skin care products filled the room, instantly making me feel relaxed.

When I opened a bottle of Perfectly Pure Rose & Witch Hazel Toner, I was transported back to those fond memories. This alcohol-free skin care product made with aloe vera, rose oil and witch hazel cleanses, moisturizes and refreshes the skin.

It's a perfect fit for my dearest Whole Foods Living Readers because this skin toner:

• is alcohol-free
• is made without parabens, petroleum or SLS
• doesn't contain any artificial colors
• isn't tested on animals
• is 100% vegetarian

For the last several weeks I've been applying the toner to my face using a cotton ball. When I use this product after swimming in a chlorinated pool the tight, itchy feeling disappears from my skin. I also use it after showering to give my skin extra hydration during these windy, pre-winter days.

Perfectly Pure Rose & Witch Hazel Toner makes my skin feel soft and hydrated. Although I have sensitive skin, this product has not caused any skin irritation. And my favorite part? The lingering rose oil scent.

Do you have a favorite scent that takes you back to your childhood? Tell me about it in the comments below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Disclosure: The Perfectly Pure Rose & Witch Hazel Toner mentioned in this blog post was provided free of charge from Puritan's Pride and Perfectly Pure for review purposes. No monetary compensation was sought or awarded in exchange for the review. All thoughts expressed on Whole Foods Living are solely my own. ~Angela

PS: Do you love Facebook? Let's connect on my fan page!

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Thanking My Pet Chickens

When I was a kid growing up in rural Iowa, I made friends with everything. I named snakes found in the yard. Hand-raised cockatiels rode in my bike basket. And, I even took my pet chicken Punky sledding with me. I know, I know. Stop laughing.

Photo Credit: SXC

I really am an animal lover through and through.

One summer afternoon while eating dinner outside at the picnic table, something happened that unknowingly would reshape my future. As I threw half-eaten chicken bones down for the dogs to enjoy (I know not to do this now. Chicken bones splinter. Don't give them to your pets, OK?) some of the farm animals also gathered around.

One of my pet chickens grabbed a chicken bone and ran off, gobbling the meat off as fast as she could. I watched. And watched. And watched. Something there wasn't right. She was eating herself, well, one of her fallen relatives. That image still replays in my head sometimes.

Since that day, it was difficult to eat meat. Little by little it was less appetizing and after a few months of hesitation during meals, I was a vegetarian.

So, thank you pet chicken for guiding me to a more humane, healthy lifestyle. I've been meat-free for the past 16 years and have no desire to become a carnivore again. (I'm not here to preach about whether or not you should eat meat. Do what feels right for you.)

Have a wonderful Thanksgiving, and don't forget to eat your veggies!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Perfectly Pure Coconut Products Make My Hair Super Shiny

It's no longer a secret; I am totally in love with products made with coconut oil. It's super hydrating, easy to use and best of all it fits into my natural lifestyle filled with whole, natural products.

Perfectly Pure products. Photo by Angela Tague

Last week I professed my addiction to coconut oil in "From Kitchen to Beauty Bag: I'm in Love with Coconut Oil", so you can imagine my delight when Puritan's Pride sent me a box of hair and skin care products made with...wait for it...coconut oil!

For the last few weeks, I've tucked my usual bath time products in the cupboard and concentrated on giving the Perfectly Pure line of coconut beauty products a good test. The results were fabulous! (So good that I'm still using them!)

Perfectly Pure Coconut Hydrating Shampoo: The fresh, robust coconut scent of this shampoo instantly calms me. It really does remind me of cooking with coconut cream or dipping my toes in the warm sand during a visit to the beach. After washing with this shampoo exclusively for a few weeks, my hair is soft, hydrated and super shiny. Since I swim in a chlorinated pool regularly, it's no easy feat to keep my hair from looking dry and brassy. Perfectly Pure Coconut Hydrating Shampoo really did perform well!

Perfectly Pure Coconut Hydrating Conditioner: Of course that great shampoo has a helpful conditioning partner. I've been using this conditioner after each washing to ensure my long hair gets enough moisture. I've even been using it when I con-poo (that's washing your hair with conditioner only) after swimming. The thick, creamy texture stays put so I can let it soak for a few minutes before rinsing.

Perfectly Pure Coconut Hydrating Body Wash: I've also been testing out the coordinating coconut body wash and lotion. The body wash has the same indulgent coconut scent as the hair care products. The body wash foams into a rich lather making it perfect for both cleaning and as a shaving foam.

Perfectly Pure Coconut Hydrating Body Lotion: After bathing, I've been nourishing my skin with the equally delightful coconut body lotion. It absorbs quickly, leaving my skin soft and protected from the dry fall air. Unlike some body lotions, Perfectly Pure Coconut Hydrating Body Lotion doesn't irritate my legs and arms, so it's a great option for people with sensitive skin.

Perfectly Pure Coconut Oil: When I have time to really moisturize my whole body, I dip into a container of pure coconut oil. Perfectly Pure's formula is creamier than several grocery store brands of coconut oil I've tried in the past. The semi-solid oil smooths on easily and melts on contact with my skin. I've been using the coconut oil as a protectant in my hair when I go swimming, to moisturize dry feet at night and to add extra shine to dry hair during styling. Just a tiny dab of coconut oil on the ends of my hair gives my tresses a healthy appearance.

All of the products mentioned above are:

• cruelty-free / not tested on animals
• vegetarian
• Free of artificial colors
• Paraben, petroleum, SLS-free

The Perfectly Pure coconut oil is also free of minerals oil and artificial fragrances.

Have you tried these products or ventured into coconut oil-based beauty products? Tell me about it below in the comments! And if you want to get your hands on these great products, visit Perfectly Pure online.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Disclosure: The Perfectly Pure products mentioned in this blog post were provided free of charge from Puritan's Pride for review purposes. No monetary compensation was sought or awarded in exchange for the review. All thoughts expressed on Whole Foods Living are solely my own. ~Angela

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Eating My Way Through Boston

Photo: SXC.HU

Let the adventure begin!

This Midwestern gal is off to Beantown in a matter of hours! I'm always concerned about dining out when I travel because I'm vegetarian by choice, and gluten-sensitive by bad luck.

For the next several days I'll be in Boston for work. (I was named Writer of the Year by Skyword, a content marketing company that keeps my writing schedule busy!)

Do you have any suggestions for healthy, whole foods dining while I'm on the East coast? I'm also open to a few pub suggestions. The hubby likes to consume his barley and rye in liquid form.... :)

If I can figure out my Blogger mobile app, I'll post a few pics from the road, er, restaurants!

Have a great weekend!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Sauteing Summer Squash

Yellow summer squash, tofu and red onions.

Tomatoes are showing rosy cheeks, peppers are ripe and summer squash are ready to pick off the vine. If you're overloaded with fresh yellow summer squash, I'm sure you're looking for several ways to enjoy it.

The other night I decided to saute some red onion slices and tofu cubes in olive oil. Then, I added thin disks of yellow summer squash. It was fabulous!

Since the entree had such a mild flavor I paired it with a peppery arugula and avocado salad.

Arugula and avocado salad.

How do you enjoy cooking summer squash? I usually roast or saute squash and toss it with a more flavorful vegetable, such as onions or carrots.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Whole Foods Quiz: Test Your Nutrition Knowledge

Welcome to day "W" of the 2012 Blogging from A to Z April Challenge. The month is winding down, so it's a great time to test your whole foods knowledge. Here's a simple quiz to get you thinking about what you put on your plate.

Photo courtesy Morguefile.

1. Which provides the most fiber and vitamins?
    a. One cup of 100% pure apple juice
    b. One cup of unsweetened, homemade applesauce
    c. One cup of chopped, fresh apple

ANSWER: All of these choices are healthy options! But, to really get the most from your apple indulgence, opt for the last option, a fresh apple. Since apple juice and applesauce are heated and processed, they lose some of their valuable nutrients. To learn more about apples, check out "An Apple A Day: Kicking off the 2012 Blogging from A to Z April Challenge!".

2. Quinoa is a
    a. vegetable
    b. grain
    c. fruit

ANSWER: Quinoa is a protein-filled grain. It's similar in texture to couscous or rice. To learn more about quinoa, check out my two posts, "3 Ways to Eat Quinoa," and "What is quinoa?".

3. A vegan doesn't eat
    a. honey
    b. olive oil
    c. pickles

ANSWER: Unlike a vegetarian, vegans do not eat any products produced by animals. So, a vegan would not eat honey, since it is made by bees. Still not sure about the differences between vegans and vegetarians? Check out my post "Vegan Vs. Vegetarian" posted yesterday!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Vegan Vs. Vegetarian

When practicing a healthier lifestyle, some people choose to adopt a vegan or vegetarian diet. When maintained correctly, both diets are low in saturated fats, rich in vitamins from plant sources and low in cholesterol.

Photo courtesy Wikimedia Commons.

But, just what is the difference between vegetarians and vegans?

Vegetarians:

• Do not eat meat
• Eat grains, vegetables, fruits, beans and legumes
• Some choose to eat small amounts of seafood and chicken
• Do consume foods created by animals such as eggs and milk
• Get protein from nuts, beans, legumes, grains, eggs and dairy products

Vegans:

• Do not eat meat
• Do not eat animal byproducts such as honey, eggs, milk and cheese.
• Eat a diet rich in grains, vegetables, fruits, legumes and beans

If you're considering a vegetarian or vegan diet, talk with your doctor about dietary concerns and how to stay healthy. When I chose to become a vegetarian in 1997, I didn't make healthy choices. I filled up on bread, pasta, pizza and candy bars. That's how you become a chubby vegetarian! Work with a dietitian or your doctor to learn about creating well-balanced meals.

Do you follow a vegetarian, vegan or other specialized diet? Please share how it has affected your health in the comments below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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High Protein Foods: Pass the Peas, Please!

As a vegetarian, I'm always looking for high-protein foods. This week I stumbled upon a protein-packed food that costs less than $1.00 per pound -- dried peas.

You can imagine my surprise when I checked the nutritional listing on the back of the bag. Just 1/4 cup of peas contains 11 grams of protein. WOW!

Craving Peas

Dried split peas contain 11 grams of protein per 1/4 cup.
Photo by Jeltovski, Morguefile.com

After watching an episode of Chef Ramsay's Kitchen Nightmares, and eyeing a homemade pea soup, I had to make some myself.

Although I didn't have enough fresh peas on hand to make the soup, it turned out delicious and surprisingly filling with the dried peas. Thank you, protein!

Simple Recipe
I partially followed the soup recipe on the bag by simmering 1 pound of peas with 8 cups of water. Once the peas softened, I blended the mix with my stick blender, then added salt and pepper.

I know most recipes include sauteed onions, carrots and celery, but I wanted a clean, crisp pea flavor. And, it turned out delicious.

To make the soup a meal I added fresh toasted croutons to the top of my bowl. After chopping a dry whole wheat roll and drizzling it with olive oil, I toasted the bread cubes in the oven for 15 minutes at 425 degrees. They turned out crisp, flavorful and worked as a perfect compliment to the soup.

Do you have a favorite pea soup recipe, add in, topper or trick to share? Let me know. I'll be using dried peas a lot more in the future.

Until Next Time!

Choose Healthy,
Angela

What Does Vitamin C Do?

Strawberries are a whole foods source of natural vitamin C.
Photo by Mobius, Wikimedia Commons

When you feel a cold coming on, do you increase your vitamin C intake? If you reach for orange juice, strawberries or other vitamin C-rich whole foods, you're not alone. But, what does vitamin C do for the body and how do I know if I'm not getting enough?

Vitamin C, also known as ascorbic acid, has not been proven to prevent or cure the common cold or flu, according to the Mayo Clinic. But, reaching for vitamin C rich foods will boost your overall health.

The powerhouse vitamin can reduce chances for developing cardiovascular disease and hardening of the arteries. Vitamin C also encourages body tissue growth and functioning, including the formation of connective tissues, collagen, elastin, fibronectin and fibrillin.

Medical professionals often recommend vitamin C supplements for those with cancer, AIDS, tuberculosis and other chronic illnesses. The vitamin expedites wound healing and assists the body in processing carbohydrates, fats and proteins.

If your body isn't absorbing enough vitamin C from your diet or nutritional supplements, you may notice an increased feeling of fatigue, depression, scurvy or muscle weakness. Tooth loss, oral bleeding and tender gums are another sign of vitamin C deficiency.

So, go ahead and load up on vitamin C-rich foods. Oranges, papaya, red bell peppers, strawberries, kale, grapefruit, broccoli and cantaloupe are natural whole food sources of vitamin C.

Sources and Suggested Further Reading:
Mayo Clinic: Ascorbic Acid (Oral Route)
 The Worlds Healthiest Foods: Vitamin C
NutraSanus: Vitamin C (Ascorbic Acid) Information
Drugs.com: Vitamin C Powder

Until next time,
Choose Healthy!

Angela
Whole Foods Living

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Juicing Carrots: A Burst of Vitamin A



One cup of raw carrots (pre-juicing) gives you over six times
the recommended daily percentage of vitamin A.
Photo by Kander, Wikimedia Commons

What's a girl to do when carrots go on sale for 50 cents a bag? Juice 'em! To the naysayer, the thought of making juice from a vegetable may sound, well, icky. But crunchy carrots turn into a sweet, refreshing juice in a matter of seconds with an electric juicer.

And they give your body a vitamin packed pick-me-up.

Health Benefits of Carrots

One cup of raw carrots (pre-juicing) gives you over six times the recommended daily percentage of vitamin A. Carrots are also high in vitamin K, vitamin C, potassium and fiber. The antioxidants in carrots promote eye health, ward off cardiovascular disease and help prevent some cancers.

Mix it Up

My favorite way to drink carrot juice is with a splash of fresh juiced lemon or mixed with apple juice. I have tried mixing carrot juice with the juice of other vegetables -- including cucumbers, kale and celery -- but the result was too bland.

The World's Healthiest Foods website recommends mixing fresh juiced carrots with soy milk and bananas for a breakfast shake. Since I like soy milk, and this concoction sounds like it might have a sweet taste, I'll have to give it a try.

What are your favorite juicing mixes?

Resources and Suggested Further Reading:The World's Healthiest Foods, The George Mateljan Foundation: Carrots
SoyQuick: The Benefits of Juicing Fresh Carrots

Until next time,
Choose Healthy!

Angela
Whole Foods Living

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What is Riboflavin?

Also known as vitamin B2, riboflavin is present in whole wheat rice, pasta and breads. Consuming foods containing riboflavin helps maintain your vision, metabolic activities in the body and  promotes energy production in the cells.

To read more about riboflavin, read my article "Riboflavin Health Benefits and Sources" on Associated Content from Yahoo! by clicking HERE.

Until next time,

Choose Healthy!

Angela

Are bamboo shoots healthy?

Asian stir-fries often contain slender slices of soft, bamboo shoots. Although the vegetable adds texture and a corn-like flavor to the meal, does it add much nutrition? Are bamboo shoots healthy?

Bamboo shoots
Photo by Chamomile, Morguefuile.com

Once cup of bamboo shoots boiled with salt and drained (without any sauces added) only adds 13 calories to your dietary intake, according to Self Nutrition Data. Bamboo shoots also contain little to no cholesterol and are low in saturated fat.

However, bamboo shoots are naturally high in sodium--to the tune of almost 300mg of sodium per cup. And, when combined with salty teriyaki sauce, your Chinese meal may exceed your sodium intake requirements for the entire day.

But, rest assured, bamboo shoots offer nearly 2 grams of protein, 1.2 grams of fiber and 18 percent of your daily potassium requirements per cup.

Resources and Recipes:

Self Nutrition Data: Bamboo shoots, cooked, boiled, drained, with salt

Cooking.com: Thai Vegetable Curry

Epicurious: Spinach with Bamboo Shoots

Until next time,

Choose Healthy!

Angela
Whole Foods Living
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Garden Pasta

If your garden has an abundance of end of the season tomatoes, try this quick late-summer lunch for two. This recipe is vegetarian friendly and loaded with healthy whole foods.

(Photo by Hotblack, Morguefile.com)

End of Summer Garden Pasta

2 Tbs. olive oil

6 sliced shallots (or 1 cup chopped onion)

2 Tbs. minced garlic

1 cup chopped green, yellow or red sweet peppers (whatever grows in your garden!)

3 cups of chopped fresh tomatoes, including the skins

3 cups cooked whole wheat pasta or whole grain rice

Measure olive oil into a non-stick skillet and warm to a medium setting. Saute sliced shallots, minced garlic and chopped peppers until the shallots are opaque. Add the chopped tomatoes and allow the mixture to simmer and reduce for approximately 10 minutes.

For a more hearty sauce, add 1 cup of sausage-flavored soy crumbles (I like the Morningstar Farms brand) to the simmering tomato mixture.

Spoon the sauce over a bed of whole grain spaghetti or whole grain rice.

Serve the pasta with a fresh tossed salad.

Until next time,

Choose Healthy!

Angela
Whole Foods Living

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Healthy Chocolate Treat

Photo by Alvimann, Morguefile.com

I crave chocolate-- a lot. Instead of reaching for a high calorie, preservative filled candy bar, my new addiction is a "chocolate-covered banana" smoothie! This sweet treat came about one morning when I realized I was out of vanilla soy milk and rice milk. Hey, chocolate for breakfast is ok, right?

Chocolate-Covered Banana Smoothie

2 1/2 cups of organic chocolate soy milk

2 peeled bananas, broken into chunks

1 cup ice cubes

Place bananas and milk in a blender. Blend until smooth.

Add ice cubes and blend until no ice chunks remain.

Pour into a tall glass and enjoy!

Until next time,

Choose Healthy!

Angela

Whole Foods Living

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Venturing Into a Whole Foods Diet

I must admit, choosing to eat whole foods hasn't been as simple as grazing a salad bar. To maintain proper nutrition, get enough protein in my (vegetarian) diet and feel full, I've had to learn about some foods that used to be foreign to me.

In the past month I've ventured into the world of cooking lentils, split dried peas and quinoa.

And, it was easy.

The hardest part was finding these items at the grocery store.

During my new food adventure, I must admit, my favorite recipe so far comes from Alton Brown, the host of the Food Network show "Good Eats." On the next cool evening, I highly recommend putting a pot of this soup on to simmer!

Alton Brown's Lentil Soup

Until next time,

Choose Healthy!

Angela