Wednesday, June 21, 2017

Summer Is The Perfect Time
For A Raw Food Cleanse




Enjoy Chia Seed Pudding on your raw food cleanse.

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Raw Food Cleanse
It's been almost a hundred degrees here all week and I've naturally been craving raw foods. So I thought it might be a perfect time to do a raw food cleanse. 

I've been writing about raw food cleanses for at least 7 years now. For me, it's a much easier way to detox than doing a juice fast or other liquid fasts. Eating raw food is satisfying, doesn't trigger a severe detox reaction and it doesn't require taking a bunch of herbal supplements (although B12 supplementation is always necessary when on a raw vegan diet.)

How Long?
What I like about doing a raw food cleanse is that any amount of time gets results. You can do it for a day, a weekend, a week, 21 days, or a month. It depends on your goals. Are you trying to lose weight, lower your cholesterol, break some bad eating habits, jumpstart a healthier lifestyle program, or just do a general detox? 

The Rules
It's really simple. Just eat mostly organic raw food - vegetables, fruits, nuts, sprouted grains and legumes. If you want, add a 1/2 cup of cooked beans or quinoa each day to one of your meals, but otherwise just raw food. Drink lots of pure water and skip the soft drinks and booze.

For breakfast, or anytime of day, drink raw smoothies like my favorite Blueberry, Pear and Baby Spinach Smoothie. Or start the day with a breakfast fruit salad with nuts. If you are feeling ambitious and you have a dehydrator, make Raw Granola.

Blackberry, Strawberry, and Mango Breakfast Salad.

For lunch or dinner, enjoy a raw soup like Raw Zucchini with Crushed Pistachios, or make a gigantic raw salad like Bernadette's Everything In The Garden Salad.


Scoop up fresh guacamole with slices of jicama and bell pepper. Make a Veggie Sushi Roll.

Enjoy raw desserts like Chia Pudding or raw Peach and Blueberry Crisp. If you have a Yonanas Elite Healthy Dessert Maker, you can eat 100% raw fruit soft-serve "ice cream" every night!

My favorite yonanas dessert is frozen bananas with cherries.

There are many delicious raw food recipes on the blog that you can use or you can download my ebook, Health Begins in the Kitchen for more recipes and detailed instructions on how to do a raw food cleanse with menus.



So don't deprive yourself or try a dangerous juice fast. Try a raw food cleanse!


Tuesday, June 13, 2017

Lotus Foods Rice Ramen
Gluten Free, Low Sodium And Vegan

So much healthier than Top Ramen!

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Eating Ramen at Home
Who didn't get through college eating Top Ramen? As I now look at the nutritional information on the back, I'm amazed we all survived! Assuming the entire package was consumed (who eats half a block of ramen), here's what you get:

Top Ramen (one package of Oriental Flavor)
380 calories
14 g of fat, 7 g saturated
1600 mg sodium

And these lovely ingredients:
Wheat flour, Palm Oil, Salt, Calcium Silicate, Caramel Color, Citric Acid, Disodium Guanylate, Disodium Inosinate, Disodium Succinate, Dried Leek Flake, Garlic Powder, Hydrolyzed Soy Protein, Maltodextrin, MSG, Onion Powder, Potassium Carbonate, Sodium Alginate, Sodium Carbonate, Sodium Tripolyphosphate, Soybean, Spice, TBHQ, Wheat.

This looks more like a chemistry experiment than food!

Along Comes Lotus Foods
Although this is still a processed food with very little whole grain, Lotus Foods Rice Ramen addresses a number of issues. First, it's gluten free and made from organic rice. And second, it has fewer calories, much less fat, and half the sodium. A double serving provides:

Lotus Foods (one package of Jade Pearl Ramen with Miso Soup)

280 calories
2 grams of fat, 0 saturated
820 mg sodium (still high but half that of Top Ramen)

The ingredients of their Pearl Jade Ramen with Miso Soup are actually food and include:
Organic Brown and White Rice, Bamboo Extract, White Miso Powder, Salt, Soybean Powder, White Onion Powder, Tamari Powder, Dried Wakame Seaweed, Dried Parsley.

Flavors
Lotus Foods Ramen comes in a number of flavors including:
* Forbidden Rice Ramen with Miso Soup
* Jade Pearl Rice Ramen with Miso Soup
* Millet and Brown Rice Ramen with Miso Soup
* Wakame and Brown Rice Ramen
* Buckwheat and Mushroom Rice Ramen
* Purple Potato and Brown Rice Ramen

I tested the Jade Pearl Rice Ramen with Miso Soup and the Millet and Brown Rice Ramen with Miso Soup.

Pearl Rice Ramen with Miso Soup
Like the Ramen in our past, you get a block of Ramen and a soup packet.



You bring 2 cups of water to a boil, add the Ramen and soup packet to the pot and simmer for 4 minutes, stirring occasionally. The Ramen broke up nicely and after 4 minutes I removed it from the heat and waited a bit until the noodles were just right.

Add Ramen and soup packet to boiling water.
Simmer for 4 minutes and remove from heat.
Serve as is or add other good stuff.
You can add veggies and a protein for a hardier meal.

The flavor of the Pearl Jade was a very mild miso. It was good but a little bland. It definitely needed the added vegetables.

Millet and Brown Rice Ramen with Miso Soup


For some reason, the block of millet and brown rice Ramen didn't break up as nicely as the Pearl Jade and the noodles took a little bit longer to soften.

The millet and brown rice clumped a bit more.

I did like the flavor of the millet and brown rice's miso soup. It had a little kick to it since it contained dried chili pepper in the soup pack.

The millet and brown rice soup was more flavorful.

I bought these products at our local Whole Foods. Here's their STORE LOCATOR to find the nearest store. Or, purchase them ONLINE


Monday, June 05, 2017

How To Grow Pole Beans 7 Feet High
A Better Use For Tomato Cages!

A simple way to grow pole beans.

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Pole Beans 
One of the most enjoyable things about growing beans is to see how tall and how fast they grow. But let's face it, we are all tempted to grow bush beans, especially if we don't have anything for beans to climb on. Here's a really easy way to grow pole beans in a very small space with something you probably already have!

A Better Use for Tomato Cages
Tomato cages are probably the worse design in history. As the tomato plant grows, you are constantly trying to figure out how to stuff the thick stems through the narrow bottom circular ring. There are much better ways to grow and stake tomatoes, such as a square cage made of hog wire. 

As an engineer, I look for ways to use failed contraptions and since I have a pile of useless tomato cages, I thought, "why not build a tower for my beans and other climbing vegetables?" (I am also using this technique to grow cucumbers.) Here's what I did. I asked my husband Doug to demonstrate.

#1 - Place a tomato cage upside down on the growing site.
The picture shows the regular size tomato cages but for my beans, in the pictures below, I use large tomato cages. They will create a 7-foot tower. 

#2 - Insert a second tomato cage right side up into the bottom cage.

#3 - Align the cages so that they are perfectly straight.

#4 - Stake the cages in place with one or two pieces of rebar or other types of stakes.
Beans are pretty top heavy so use 2 stakes.

 #5 - Plant a bean seed at each vertical bar.
As they grow, train them to grow up the bars.

#6 - When the plant grows laterals, tie some twine from the bottom wrung to the top to provide additional vertical bars for the beans to grab.

#7 - Watch them grow!
In a very short time, my Romano beans grew 7 feet tall! And now they are cascading over the top and will make their way back down.


You might even see a hummingbird using it to take a little rest!

Several weeks later!

My Favorite Beans
My favorite beans are the Italian Romano Beans. They are quite prolific and very easy to grow. Here's what they will look like at harvest.

Last year's harvest of Romano beans.
Here are some recipes for Romano Beans:

Romano Green Bean and Garbanzo Bean Salad.


Julienne Cut French Style Green Beans.

Wednesday, May 24, 2017

Instant Pot Great Northern Beans
When Should You Salt Beans?

White beans with olives, artichokes, peppers, and avocado.

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Easy to make in your Instant Pot
It's easy to open a can of beans but it's not all that hard to make them from dried beans in your Instant Pot. Here's a simple recipe that's perfect for summer since it can be served warm, at room temperature, or even chilled. Bring to a pot luck, serve as an antipasto when entertaining company, or make it a meal on a bed of greens. 

To Salt or Not to Salt
A while back I read a post on Serious Eats about whether or not you should salt your beans when soaking and when cooking. You should read the entire article to appreciate the testing but their results were: "For the best, creamiest, most flavorful beans, season your bean-soaking water with one tablespoon of kosher salt per quart (about 15 grams per liter), rinse the beans with fresh water before cooking, then add a pinch of salt to the cooking water as well." 

This goes against everything we've been told about how salt during cooking will cause beens to be tough or that the skins will burst. If you've listened to this advice, you probably realize how tasteless unsalted beans are and how hard they are to flavor after they are cooked. After reading this article, I've started soaking my beans in salted water and adding salt to the pot when cooking. They come out great! So give that a try when you make this recipe.

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Mediterranean Great Northern Beans
Vegan, Gluten and Dairy Free
[makes 6 servings]

Plan ahead to soak the beans the night before.

Ingredients
For the beans:
1 cup dry Great Northern Beans
Water
2 1/4 teaspoons salt, divided
1/4 cup small diced roasted red pepper
4 marinated artichoke quarters, thinly sliced
3 tablespoons sliced kalamata olives
1 avocado, diced

For the dressing:
2 tablespoons extra virgin olive oil
2 tablespoons lemon balsamic vinegar
1/4 teaspoon salt or to taste
1 clove garlic, pressed
1 teaspoon fresh thyme
1/8 teaspoon black pepper, or to taste

Directions
The night before: Pick through the beans for rocks and rinse. Place them in the Instant Pot and cover with 4 cups of water and 2 teaspoons of salt. Cover and let sit over night.

Drain and rinse well. Return to the Instant Pot and cover the soaked beans with 1 1/2 cups of water and 1/4 teaspoon of salt. Secure the lid, press the “Manual” button, and set for 6 minutes at high pressure. When done, press the “Off” button and let the pressure release naturally. After 10 minutes you can release the pressure. Then, remove the lid carefully with the steam vented towards the back. Drain the beans and set aside.

Most of the skins are intact and the beans are soft and creamy.
Combine all the dressing ingredients in a large bowl and stir to combine. Add the drained beans, the roasted red peppers, artichokes, olives, and avocado. Gently mix to combine and serve.



Thursday, May 18, 2017

Strawberry Banana Oatmeal Smoothie

A delightful way to eat oatmeal in the heat of the summer.

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Keep Oats in your Diet
Oats have the fiber "beta-glucan" which can help lower bad cholesterol which in turn lowers the risk of stroke and cardiovascular disease. But when the weather heats up, you may not crave a bowl of hot oatmeal.

Adding uncooked rolled oats to your favorite smoothie is a refreshing way to get those healthy oats into your diet. Here's a simple recipe that uses seasonal strawberries and provides 6 grams of fiber per serving.

In the following recipe, you can substitute the almond butter and water for almond milk or any nondairy milk. 

               *                                  *                                   *

Strawberry Banana Oatmeal Smooth
Vegan, Dairy and Gluten Free (see note)
[makes 2 (1 1/2 Cup) Servings]

Requirements
High Speed Blender

Ingredients
1 tablespoon almond butter
1 1/2 cups cold water
1 frozen banana
1/2 cup uncooked rolled oats
1 cup sliced strawberries
1/4 teaspoon cinnamon
1 packet stevia

Directions
Place all the ingredients in your high speed blender and process until smooth.

Nutrition
Per serving: 206 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 124 mg omega-3 and 1498 mg omega-6 fatty acid, 5 g protein, 36 g carbohydrates, 6 g dietary fiber, and 4 mg sodium.

Note
Although oats are naturally gluten free, they are sometimes cross contaminated. So if you have celiac or are extremely sensitive to gluten, use certified gluten free rolled oats.

Wednesday, May 10, 2017

Strawberry Crisp With Nutty Hemp Seed Topping

Fresh strawberries in a delicious vegan and gluten-free crisp.

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Strawberries are in Season
My little strawberry patch is producing in full force and although my favorite way of enjoying them is to just pop them in my mouth, I love making this healthy strawberry crisp. 

Strawberries from my garden.

To add additional fiber and structure, I combine the strawberries with a few delicious pears and to get a good dose of omega-3, I add raw, shelled hemp seeds. 

I like the taste of organic coconut sugar in this recipe but you can also use regular organic cane sugar. 




                      *                                 *                                  *

Strawberry Crisp
Vegan, Gluten Free (see Note)
[makes 6 servings]

Requirements
8-inch Square Baking Pan

Ingredients
For the topping: 
3 tablespoons Earth Balance or other vegan "butter", plus more for greasing pan 
1/2 cup rolled oats
1/4 cup oat flour
1/4 cup raw hemp seeds
2 tablespoons organic coconut or cane sugar
2 (1-gram) packets stevia powder (optional)
1 teaspoon cinnamon 

For the filling: 
2 pints fresh strawberries, cut in half and sliced (~4 cups)
2 pears, peeled, cored, and thinly sliced
1 tablespoon organic coconut or cane sugar
1 teaspoon cornstarch 

Directions
Preheat the oven to 375°F. Grease an 8-inch square baking pan. 

Make the topping: In a small bowl, combine the oats, flour, hemp seeds, sugar, stevia, and cinnamon and mix well. Add 3 tablespoons of "butter" and mix together with your fingers or with a fork until crumbly. 

Make the filling: In a large bowl, toss the strawberries and pears with the sugar and cornstarch. Pour the fruit mixture in the prepared baking pan.


Cover the fruit evenly with the topping. 


Place in the oven and bake until the fruit is bubbly and the topping is golden brown, about 30 minutes. Remove from the oven, let cool for 10 minutes, and serve. 



Per serving: 231 calories, 10 g total fat, 2 g saturated fat, 753 mg omega-3 and 2,091 mg omega-6 fatty acids*, 0 mg cholesterol, 5 g protein, 33 g carbohydrates, 5 g dietary fiber, and 53 mg sodium. 

* Nutritional information for omega-3 or omega-6 fatty acids excludes any contribution from the Earth Balance, since that information was not available from the 
manufacturer. 

Note
Although gluten is not naturally present in oats, oats occasionally get cross-contaminated during storage and processing. If you are on a gluten-free diet, use certified gluten-free oat flour. 


Thursday, May 04, 2017

The Biggest Bargain In Your Pantry
5 Reasons To Buy Bulk Spices

Bulk spices are available at your
local food coop or Whole Foods.

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The Biggest Bargain in your Pantry
Yesterday I needed some bay leaves, cumin, and chili powder so I scooped some out of the bulk section at Whole Foods. When I got home I looked at the receipt and was shocked at how littles these organic spices cost - most of them less than a dollar! There are few times that I'm shocked at how little I'm paying for something at Whole Foods, so it's worth noting. This morning I walked back over there with a notepad to jot down the bulk versus packaged cost of some common spices so that I can share them with you. But before I do that,  there are more reasons to buy in bulk. Here are 5 of them.

#1 - Freshness
Bulk herbs tend to be fresher than those sitting in jars on the shelve. Old herbs not only lose their flavor, but their nutritional value.

#2 - Buy what you Need
Some recipes call for an exotic spice that you don't normally use. When you buy in bulk, you can just get the tablespoon that you need and not commit to an entire jar. The last time you moved I bet you found jars of spices that you bought a decade ago.

#3 - More Environmentally Friendly
By refilling your spice jars with bulk herbs, you save packaging, freight, and landfill.  

#4 - Try a New Spice
Being able to buy a small amount of a spice, you might be more willing to try a different flavor without committing to an entire jar.

#5 - Price, Price, Price
You will be shocked at the savings. Here's the ounce to ounce comparison of some common  spices that I discovered during my outing this morning. I am comparing the Whole Foods bulk price per ounce to the Whole Foods packaged spice per ounce (not per jar since some jars have more than an ounce and some have less.) All prices are for organic herbs. (Different stores and different packaged brands will vary in savings but bulk will always be less - these are just examples.)


Prepackaged Whole Foods Organic Spices
Bulk Spice Section at Whole Foods.
Just weigh out what you need.

Basil: $1.44/oz bulk vs. $5.64/oz packaged.
Packaged costs 4 times more. Bulk saves $4.20 per ounce.

Bay Leaves: $1.25/oz bulk vs. $26.60/oz packaged.
Packaged costs 21 times more. Bulk saves $25.35 per ounce.

Cayenne: $1.00/oz bulk vs. $2.36/oz packaged.
Packages costs 2 times more. Bulk saves $1.36 per ounce. 

Cinnamon Sticks: $0.87/oz bulk vs. $7.03/oz packaged.
Packaged costs 8 times more. Bulk saves $6.16 per ounce.

Cloves, Whole: $2.00/oz bulk vs. $4.28/oz packaged.
Packaged costs twice as much. Bulk saves $2.28 per ounce.

Coriander, Ground: $0.99/oz bulk vs. $2.63/oz packaged.
Packaged cost 3 times as much. Bulk saves $1.64 per ounce.

Crushed Chili Pepper: $0.59/oz bulk vs. $4.92/oz packaged.
Packaged costs 8 times more. Bulk saves $4.33 per ounce.

Dill: $1.75/oz bulk vs. $8.67/oz packaged.
Packaged costs 5 times more. Bulk saves $6.92 per ounce.

Ginger: $1.25/oz bulk vs. $2.63/oz packaged.
Packaged costs twice as much. Bulk saves $1.38 per ounce.

Oregano: $1.18/oz bulk vs. $8.54/oz packaged.
Packaged costs 7 times as much. Bulk saves $7.36 per ounce.

Paprika: $0.94/oz bulk vs. $2.39/oz packaged.
Packaged costs 3 times more. Bulk saves $1.45 per ounce.

Peppercorns: $1.12/oz bulk vs. $7.35/oz packaged.
Packaged costs 7 times as much. Bulk saves $6.23 per ounce.

Poppy Seeds: $0.69/oz bulk vs. $2.43/oz packaged.
Packaged costs 4 times as much. Bulk saves $1.74 per ounce.

Rosemary: $0.75/oz bulk vs. $7.13/oz packaged.
Packaged costs 10 times more. Bulk saves $6.38 per ounce.

Sage: $1.25/oz bulk vs. $3.24/oz packaged.
Packaged costs 3 times as much. Bulk saves $1.99 per ounce.

Tarragon: $4.46/oz bulk vs. $11.88/oz packaged.
Packaged costs 3 times more. Bulk saves $7.32 per ounce.

Thyme: $1.19/oz bulk vs. $5.96/oz packaged.
Packaged costs 5 times as much. Bulk saves $4.77 per ounce.

You can see, by this example at least, that buying in bulk can bring you significant savings as packaged spices can cost as much as 21 times more! So reuse your empty spice jars and fill them with the amount of bulk spices that you are going to use in the near future. Or, you can buy a set of empty spice jars with labels and fill them up. 

DecoBros 12 Spice Bottles with Labels



Thursday, April 27, 2017

8 Healthy And Delicious Vegan Bagel Toppings

Bagels ideas for breakfast, lunch or dinner.

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Bagels Make a Quick and Easy Meal
Who doesn't love a good bagel? But we mostly just toast them, slather cream "cheese" or "butter" on them, and call it a meal. But there's so much more you can do to make these little platters of goodness more interesting. And they can be enjoyed for breakfast, lunch or dinner!

Starting Out
Start with a good bagel. I'm in love with the Sprouted Wheat bagels by Alvarado Street Bakery. They are not gluten free but they do not contain added gluten, like so many baked goods do. Their main ingredient is Sprouted Organic Whole Wheat Berries. As stated on their package:

"We sprout the whole grains by soaking them in filtered water for several days, until they begin to grow. We then transform these living sprouts into the unique dough that becomes the basis of all our recipes. Sprouting grains helps to increase the availability of some nutrients, are easy to digest, and contain essential vitamins, minerals, and fiber."

Each bagel provides:
250 calories
0.5 total fat, 0 g saturated fat, 0 mg cholesterol
51 g carbohydrates, 2 g sugar
10 g protein
3 g dietary fiber
410 mg sodium
 Of course if you cannot tolerate wheat, then start with a gluten free bagel. 

#1 - Super Seeded Bagel
If you like seeded bagels, you will love this one. When you buy a seeded bagel, the seeds are baked in the process of making it and then toasted when you take it home. All this cooking destroys the delicate essential fatty acids which is why I always prefer eating raw seeds and nuts. For this recipe, just slather Kite Hill vegan cream cheese on your bagel (toasted or not), and cover it with raw seeds, such as hemp, sunflower, and pumpkin. 

Super Seeded Bagel

#2 - The Elvis Bagel
This recipe pays homage to Elvis, who loved his peanut butter and banana sandwiches. We top this one with walnuts for a little extra omega-3 fatty acids. I don't think Elvis paid much attention to that :-) Spread organic peanut butter (creamy or crunchy) on the bagel and top with ripe banana slices and crushed walnuts.

Elvis Bagel

#3 - Avocado Bagel
As I posted earlier this month, Avocado Toast - It's Everywhere! Why It's a Healthy Dish, avocados contain healthy fat, have anti-inflammatory properties, and are a great source of fiber and a host of vitamins and minerals. They also help us absorb cancer-fighting carotenoids. So just slice or smush avocado on your bagel and top with raw seeds, sprouts, fruits, veggies, herbs, or whatever suits you.

Avocado Bagel

#4 - Garlic Toast Bagel
A garlic toasted bagel makes a tasty side to a big raw salad. Just make a paste by mixing a tablespoon of room temperature Miyoko's vegan butter, (or your favorite spread), with a clove or two of pressed or finely minced garlic and dried parsley flakes. Spread it on the bagel and toast until brown and bubbly.

Garlic Toast Bagel

#5 - Jalapeno Hummus Bagel
This bagel is sure to spice up your life. Spread your favorite hummus on a toasted bagel and top with pickled jalapeƱos and raw pumpkin seeds, or "pepitas."

Jalapeno Hummus Bagel

#6 - Sweet Mango and Almond Butter Bagel
Sweet Ataulfo mangos are in season now and they pair beautifully with almond butter. Mangos are packed with vitamin A and C and a good source of dietary fiber. The almond butter is a great source of vitamin E, which is hard to get. Spread creamy or crunchy almond butter on your bagel, top with finely diced mango and top with black sesame seeds.

Mango and Almond Butter Bagel

#7 - Pizza Bagel
This makes an easy lunch or dinner, with a raw salad. Just toast the bagel first then cover with thick (not runny) tomato sauce, and shredded vegan "cheese". Broil until the cheese melts and then top with whatever you like. I used artichoke hearts, roasted red peppers, kalamata olives, peperocini, vegan "parmesan" topping, and chili flakes. Toss under the broiler again the heat the veggies and serve.

Pizza Bagel

#8 - Strawberry Fields Forever Bagel
Strawberries are in season now and they make a great topping over Kite Hill's vegan cream cheese. Toast and slather cream cheese on the bagel. Top with strawberry slices and hemp seeds, for that extra omega-3 punch. I also sprinkled it with some blueberry finishing salt to introduce extra flavor.

Strawberry Fields Forever Bagel

I could go on and on with this post but I think I'll leave it here. If you have some interesting concoctions, please comment and share!