flax: ancient superfood.

Photo Credit: Michelle Shefveland

Nutrition legislation is a relatively new phenomenon; the U.S. Department of Agriculture wasn't established until 1862, the Food and Drugs Act wasn't passed until 1906, the first food standards weren't passed until 1939, and the National School Lunch Program wasn't instituted until 1946 (Fooducate.com). Oh wait, that's if you don't count King Charlemagne, ruler of the Franks and the Romans from 768-814. That's right, Charlemagne (as advised by Hippocrates) believed that flax seed was so essential to health that he passed laws requiring his subjects to consume a mandated amount each year. While we don't encourage every ancient health practice (I think bloodletting has been abandoned by most physicians), current research strongly backs up this 1200 year old law.

Both ground flax seeds and their oil are used for their health benefits; flax's biggest claim to fame is its high content of omega-3 fatty acids, but this tiny seed is also packed with soluble fiber and lignans (lignans are a type of insoluble fiber that are also antioxidants).  Adding flax to muffins, breads, cookies, and even smoothies and soups is a super-easy way to boost nutrition. One of my newest favorite whole wheat treats to bake are Pumpkin Flax Muffins, which I adapted from a recipe at NaturalHealthyConcepts.com. They make a great breakfast-on-the-go or afternoon snack. Enjoy!

Pumpkin Flax Muffins
- 2 cups whole wheat flour
- 1/4 cup white flour
- 1/2 cup flax seed meal
- 3/4 cup brown sugar
- 1 tablespoon baking powder
- 1 teaspoon baking soda
- 2 teaspoons cinnamon
- 1 1/2 teaspoons ginger
- 1 teaspoon sea salt
- 1 1/4 cup pureed pumpkin
- 3/4 cup plain yogurt
- 1/3 cup milk
- 1/4 cup olive oil
- 2 eggs, beaten
- 1 tsp vanilla

Instructions
1. Combine first nine ingredients in a medium bowl, and make a well in the center.
2. Combine next six ingredients, add to flour mixture, and stir until just moist.
3. Spray muffin tin with cooking spray and spoon in batter.
4. Bake at 375 degrees for 15-18 minutes. Makes between 18 and 24 muffins.

snack attack

Everyone's busy; high school students with all their extracurriculars; college students juggling classes, jobs, and social lives; adults trying to provide financially for their families but still have plenty of family time. Even retired folks often fill their schedules with volunteering, traveling, and spending time with grandkids. As a symptom of our collective busyness, the most popular blog post request I've had so far is for quick and healthy snacks. So here's a list I put together of snacks for all different types of cravings and times of the day. Pick and choose which ones you think will make your life both healthier but easier.

Salty:

1. Air-popped or Stove-top Popcorn: Takes just few minutes to prepare, fills you up with fiber and protein, and satisfies any salt tooth.
2. Dry-roasted, Salted Pumpkin Seeds: Lower calorie than most other seeds and nuts (only 70 calories per 1/4 cup) and full of filling protein as well as nutrients like calcium and iron.

Sweet:
1. Fresh fruit: Nature's dessert.
2. Frozen bananas or blueberries: Taste like frozen yogurt (minus all the added sugar)!
3. Hot Cocoa or Sweetened Tea: For relatively few calories, some homemade hot cocoa or honey-sweetened tea can satisfy your sugar craving. Here's a good hot cocoa recipe from Alton Brown of the Food Network.

Breakfast-on-the-Run:

1. A Banana: It has its own built-in packaging, so what could be an easier breakfast when you don't even have a minute for a bowl of cold cereal? If you can, though, grab a handful of almonds or walnuts as well for some protein.

2. Breakfast-in-a-bag: In a small zip-lock bag, pack about half a cup of your favorite cereal (high in fiber and protein, hopefully), a small handful of nuts, and another small handful of something sweet if you'd like, such as dried fruit (idea from Jennifer Saltiel on Kaboose.com). Stash in your purse/backpack/etc and you're out the door with energy to get you through your morning.

3. Whole Wheat Muffins: Make a dozen or two on the weekends, stick them in the freezer, and take them out and microwave when you needed. There are hundreds of versions of whole wheat muffins, but my favorite is pumpkin. Here's the best-tasting and healthiest recipe I've tried to date: Whole Wheat Pumpkin Muffins.

Car Keepers:

1. Trail Mix, of course: Almonds, walnuts, dried fruit, granola, cold cereal, peanuts, banana chips, raisins, sunflower seeds, chocolate chips, cashews, pumpkin seeds, popcorn, pretzels; pick a few, fill up a medium-sized resealable bag, and permanently stash it in your car so you don't feel the need to raid a convenience store or drive-thru whenever hunger hits. If you don't have a car, keep a smaller-sized bag in your purse or backpack instead.
2. Cereal: Simple but works great. Find a high-protein, high-fiber cereal (I love Kashi) and either keep a bag or the whole box in your car 24/7.

Afternoon Energy Boosts:
1. Apple or Banana Slices spread with Peanut Butter: Get a serving a fruit in while filling up on its fiber and the protein from the peanut butter. Great snack to pick you up when you'd rather be taking an afternoon nap. If you're not a peanut butter fan, try pairing a cut-up apple with slices of your favorite cheese.
2. Carrots or Celery dipped in Guacamole or Hummus. Great for the same reasons as the above snack. Fiber + Protein + Unsaturated Fat = Get You Through Until Dinner.
3. Fair Trade Tea: Tea is a great energy boost for several reasons; first and most obvious is the caffeine. But because most teas have less caffeine than coffee they are also less likely to cause caffeine dependence (which is no fun, believe me). The second great thing about tea is (another obvious one) that it's hydrating. Being adequately hydrated is a huge part of staying energetic and alert. The third reason that tea is such a great "snack" is for it's long-term benefits; tea is full of antioxidants, which reduce the long-term effects of stress on your body. If you can't stomach tea plain, add a little milk, soymilk, lemon juice, or honey.

Evening Snacks: If you're anything like me, nighttime is the hardest  part of the day to suppress the desire to clean out the pail of ice cream sitting seductively in the freezer. Whether I'm either trying to avoid homework or cure boredom, the object of my desire is usually sugary or fat-filled. Thankfully I've developed a few coping methods.
1. Homemade Hot Cocoa or Decaf Tea: Here's the same hot cocoa recipe link posted above.

2. Popcorn: Great for the same reasons mentioned previously.
3. Chicken Soup or Broth: I find this a really soothing snack, especially on a cold winter night, and can even trick myself into thinking it's a full meal. :)
4. Homemade Baked Potato "Chips:" Found this snack idea at HubPages.com: Thinly slice a potato (white or sweet) with a potato peeler. Spray a cookie sheet with PAM, arrange the potato slices on the cookies sheet so they're not touching or overlapping. Spray them lightly with PAM, sprinkle with salt to taste and back them in a 370F oven for about ten to fifteen minutes - or until they are lightly brown and crispy.
5. Water: Wait, water isn't a snack! Exactly. If you've had a filling dinner, chances are your food itch is (as in my case) not hunger-based at all. So flavor some water with lemon and find another distraction (easier said then done, but it sounds nice, right?).

Photo Credits: Flickr Creative Commons Artists laffy4k, Rex Roof, floodkoff, kevinmarsh, and roland.

easy meals on a budget

I helped my boyfriend, Erik, move into his new apartment this past week. Moving from a tiny room to a full two-bedroom apartment not only meant a need for more furniture, but kitchen utensils, dishes, and staple foods. I was more than happy to assist him in stocking his shelves. After grocery shopping we returned to his apartment, where he assembled a new lamp while I cooked dinner with the budget ingredients we had just purchased. There had been some great sales, such as whole wheat penne for $1.09 a box, $1 jars of marinara sauce, extra virgin olive oil for about $5, and fresh asparagus for $1.88 a pound. And we were especially excited about the small one-serving packages of seafood on sale for $1 a package. So what exactly did I assemble for dinner? Seafood Pasta and Roasted Asparagus. Yum. And so easy! I had the whole wheat penne cooking while I brushed a cookie sheet with olive oil, rolled the asparagus in the oil, and sprinkled them with sea salt. I placed thawed frozen scallops and salmon on the pan as well and stuck it in the oven at 425 degrees. The sauce was simple: I added a pinch of minced garlic and sprinkled some dried chopped onion into the jarred marinara sauce and cooked that up on the stove next to the pasta. Right before serving I mixed in the scallops. Within half an hour I had a fantastic meal ready for two.

The moral of this story: It doesn't have to take dozens of ingredients and complicated cooking techniques to make a hearty and healthy meal. Here are a few recipes and cooking tips that I think qualify as tasty, affordable, easy-to-make, and healthy. Enjoy!

Rice with Chickpeas and Tomatoes (from The Vegetarian 5-Ingredient Gourmet by Nava Atlas)
- 1 cup uncooked brown rice
- 1 16-oz can chickpeas, drained and rinsed
- 1 16-oz can organic diced tomatoes, with liquid
- 2-3 scallions, sliced
- 1-2 tsp cumin
Instructions:
1. Bring 3 cups water to simmer in a large saucepan. Stir in the rice, cover, and simmer gently until the water is absorbed, about 35 minutes.
2. Stir the remaining ingredients into the rice and cook until everything is heated through. Serve at once.

Sweet Potato Fries (from The Vegetarian Meat and Potatoes Cookbook by Robin Robertson)
- 4 large sweet potatoes 
- 2 Tbsp olive oil
- 1/2 tsp sea salt
- 1/8 tsp ground pepper
Instructions:
1. Preheat oven to 425 degrees F. Lightly oil a large baking sheet.
2. Peel the sweet potatoes, then cut them lengthwise in half and cut each half into 1/4-inch-wide wedges. Place in a large bowl and add the oil, salt, and pepper. Toss gently and coat the potatoes well.
3. Spread the potatoes in a single layer on the baking sheet. Bake until lightly browned and crisp on the outside and soft on the inside, about 25 minutes. Serve immediately.

Chipotle Black Bean Burritos (from PlanetGreen.Discovery.com)
- 3 Tbsp olive oil
- 1 medium red onion, chopped
- 1 Tbsp chili powder
- 1 15-ounce can organic black beans, drained
- 1/2 cup frozen corn kernels, thawed
- 1/3 cup plus 3/4 cup chipotle salsa
- 1 avocado, halved, peeled, pitted, diced
- 6 Tbsp chopped fresh cilantro
- 4 10- or 12-inch-diameter flour tortillas
- 1 cup crumbled queso fresco or feta cheese
Instructions:
1. Heat olive oil in medium saucepan over medium heat. Add onion and chili powder; sauté until onion softens, about 4 minutes.
2.Stir in beans, corn, and 1/3 cup salsa. Reduce heat to medium-low, cover, and cook 10 minutes to blend flavors, stirring often. Season filling to taste with salt and pepper.
3. Stir together remaining 3/4 cup salsa, diced avocado, and 2 tablespoons cilantro in small bowl.
4. Heat tortillas one at a time over gas flame or electric burner for several seconds on each side to soften. Transfer to work surface.
5. Spoon filling onto centers of tortillas, dividing equally. Top each with 1 tbs cheese and 1 tbs cilantro. Fold two sides in over filling, then roll up burrito from unfolded edge. Place a burrito, seam side down, on each of 4 plates. Top with avocado-salsa mixture and remaining cheese.

Shrimp Fried Rice (from About.com: Busy Cooks, by Laura Larsen)
- 2 cups cold cooked brown rice
- 3 Tbsp olive oil
- 12 oz. pkg. frozen cooked shrimp
- 1 cup fresh or frozen baby peas OR other green vegetable of your choice (organic if possible)
- 2 eggs, beaten (organic and cage-free if possible)
- 3 Tbsp soy sauce
- Dash pepper
Instructions:
1. Make sure rice is cooked, then chilled. In colander, place shrimp and peas; run cold water over these ingredients until thawed. Drain well.
2. In heavy skillet or wok, heat olive oil and add shrimp and peas; stir-fry until food is hot. Add rice; stir-fry until hot.
3. Push food to sides of skillet or wok and pour beaten eggs in center. Scramble eggs, stirring frequently, then stir the eggs into the rest of the food until pieces are small. Add soy sauce and pepper, stir-fry for 1-2 minutes longer, then serve. (Photo Credit: Flickr Creative Commons Artist tsuihin - TimoStudios)

10 shelf staples (Part II)

Here's the second half of the list of ten essential foods to always have on hand.

6. Walnuts OR Almonds
Nuts have recently found fame thanks to their high content of "healthy" fats, aka unsaturated fatty acids. They're a great snack because it only takes a handful to tide you over to the next meal. Because they're high in fat, though, they're also high in calories. So you really do need to limit it to a handful. But that one small handful a day has been linked to weight management and prevention of heart disease. While most nuts are considered healthful, there are a few stars that really stand out. Walnuts are championed for their high omega-3 and antioxidant content. So not only do you have the heart-boosting power of omega-3's, but the cancer-fighting properties of polyphenols and ellagic acid (the main antioxidant found in walnuts). The second nut celebrity is the almond. While almonds don't boast as high an omega-3 profile, they are chock-full of important nutrients such as magnesium, calcium, and potassium, as well as the antioxidant Vitamin E. If you're not a fan of walnuts and almonds, though, there are plenty of other nuts that make great snacks, such as cashews and pecans. Learn more about these and others here. Thanks to their high protein, fiber, and fat content, any nut you choose will keep your tummy from grumbling in the middle of a class or meeting. (Thanks to Global Healing Center for nut nutrient information.)

7. Fresh Vegetables: Onions, Asparagus, Sweet Potatoes, Avocados, Eggplant, or Cabbage 

Fresh is best! It's a great idea to have at least one or two fresh vegetables around for a healthy snack or addition to dinner. What's significant about the six listed above (well, an avocado is actually a fruit) is that they are among the fifteen non-organically grown produce products with the lowest amount of pesticides, according to the Environmental Working Group (EWG). In other words, you don't have to worry about buying organic; you can buy the regular stuff at the best price you can find. If you're a carrot or potato lover, though, you might want to consider paying the extra cost for the organic versions. Why? These vegetables, along with spinach, celery, and bell peppers, are cited by the EWG as part of "The Dirty Dozen" of produce, recording the highest levels of pesticides when they're eaten. If you just don't want to sacrifice your carrots but also aren't keen on the higher price of organic, try looking for generic organic brands and buy them when they're on sale. That should bring the price down much closer to that of the conventionally-grown brands. 

8. Fresh Fruit: Pineapple, Grapefruit, Cantaloupe, Mangos, Kiwi, or Watermelon
Fruits can be even more versatile than vegetables. They can be eaten as a grab-and-go snack, breakfast, and even dessert. They can be added to salsas, salads, smoothies, meat dishes, and even to pizza. They're great sweet-tooth satisfiers with built-in fiber, which slows down the sugar hitting your bloodstream. And as explained with the vegetables above, these six fruits listed above are the safest, boasting the lowest levels of pesticides and other potentially harmful chemicals. Which made the Dirty Dozen list? Unfortunately, some of my favorites; apples, peaches, strawberries, blueberries, cherries, and grapes are all loaded with pesticides. Try to buy these organic or opt for the Safe Six. Whatever the fruits of your choice may be, though, have fun with them! Think outside the pizza box and try something new. Here are a few fruit recipes I'm hoping to try this summer. If you try one yourself leave a comment and let me and everyone else know how you liked it!
Mango Salsa
Avocado Grapefruit Salad
Grilled Pineapple
Mango Chicken Bake

9. Canned Tomatoes (Organic)
I can't count the number of times I've felt like there was absolutely nothing to make for dinner until I found a can of diced tomatoes hidden in the back of the pantry. Then I was in business. Canned tomatoes can be used as an in-a-pinch pasta sauce, soup flavor-booster, homemade salsa base, taco topping, and so on. No washing or chopping required; just open the can and pour. It's important to use organic canned tomatoes, however, due to the high levels of pesticides in conventional tomatoes. Thankfully there isn't too much of an added cost to do so. At my grocery store the Full Circle brand can of organic diced tomatoes costs only 13 percent more than Hunt's. Not a big difference for something that usually costs less than $2 a pop. Not sure how to pick between whole, diced, crushed, or chopped? Use this nifty Canned Tomato Guide and you're good to go.

10. Whole Grains: Brown Rice OR Whole Wheat Pasta OR Couscous OR Quinoa OR Bulgur OR Wild Rice Whether you're content with classic spaghetti or like to venture into uncharted territory with grains like quinoa and bulgur, it's always smart to have some sort of whole grain around as a meal base. As long as you have a grain, a can of tomatoes, and some protein (meat, fish, or beans) in your kitchen you always have the makings of a great dinner. By now you've probably heard all about the importance of whole grains over refined grains, but I'll give a quick review. Whole grains have all the good stuff still attached, which means they've got fiber, vitamins, antioxidants, and other good stuff that refined grains remove. Never heard of couscous, quinoa, or bulgur before? You can most likely find them in the bulk foods section of your grocery store. And while cooking with a new type of grain may seem intimidating at first, there are plenty of easy step-by-step instructions online to help you out. Plus many whole grains don't take much longer to cook then your standard spaghetti noodles. For example, it only takes 12-15 minutes to cook quinoa, 10 for couscous, and 10-12 for bulgur.  Use this guide from the Whole Grain Council to help you the first time you try a new grain.  The greatest part about whole grains is the endless variety of dishes you can make with them! Pictured above is tabbouleh, a popular Middle Eastern dish made of bulgur, tomatoes, onions, lemon juice, and a few herbs and spices. Below is a recipe for tabbouleh along with a few other of the thousands of ways to cook with whole grains. 
Quick Black Beans and Rice
Pasta Italiano
Easy Curry Couscous
Black Bean and Tomato Quinoa
Parsley Tabbouleh
Wild Rice and Chicken Salad Mexicali

Bonus:

If you're a baking fiend...

-Whole Wheat Flour

-Honey
(Here's a link to my favorite whole wheat pumpkin muffins. Amazing!)

If you must have your daily dose of caffeine...

-Fair Trade Coffee OR
-Fair Trade Tea
(Find out why it's so important to buy fair trade here.)

Photo Credits: Flickr Creative Commons Artists: macinate, bensonkua,  ms.Tea

easy, breezy guac.

I found this extremely inexpensive and made-in-under-5-minutes guacamole recipe from Laura Dolson on About.com.You most likely already have all the ingredients in your kitchen (minus the avocado). Avocados are about $1 a piece and I'd estimate that a one-avocado batch of guacamole makes two or three servings, which I consider a pretty good value. It's best known as a chip dip or a burrito topping, but if you're looking for a healthier alternative I've found it's great as a carrot dip as well. And not only does guac taste AMAZING, but it's also amazingly good for you. Why? Avocados, which are actually fruits, are full of monounsaturated fats (important for your heart, skin, and overall health), fiber, and Vitamin C. Another benefit of avocados is that their thick skin prevents pesticides from leeching in, so you don't need to buy organic. Guac definitely deserves its rep as a great party food!

Super-Easy Guacamole

Ingredients

-avocados (number according to the size of the crowd)
-about 1/4 tsp salt per avocado
-about 2 Tbsp salsa per avocado
-about 3/4 tsp garlic powder per avocado
-about 1/2 tsp lemon or lime juice per avocado
-optional: Chopped cilantro, chopped onion

Preparation

1. Cut the avocados in half, squeeze out the pit (just gently squeeze till it pops out) and scoop the fruit into a bowl.
2. Add the salt, juice, salsa, and garlic powder. Mash it together with a fork (I like to leave some chunks).
3. Taste. If you can't taste the avocado much, add a bit of salt. If it's a little flat, dribble a little juice in. If it's not spicy enough, add a little salsa. Try more garlic powder to see how that changes it. Play with it and you will find your "ideal guac balance point".
4. Stir in cilantro and onion at the end if you want to.
5. Enjoy with tortilla chips, in a taco salad, on a burrito, or as a veggie dip!

If you want to know more about all the benefits of eating guacamole/avocados, check out this article from WebMD.