Login | Register Cart (0)

Spring Vegetable Stew

By Recipes for a Healthier You Vegetarian Entrees
on April 17, 2012

Mediterranean Vegetable Stew Recipe

Still putting the finishing touches on the blog about the extremely powerful antibacterial, antiviral and antifungal properties of clove, both as an essential oil and a spice/herb. In the meantime, I came across this recipe and with AICR's permission I'm posting it for you. They are our information site for all things pertaining to cancer and nutrition. If you visit, take a minute to donate a little (or a lot) if you can. They are really making a difference in the world of cancer research and information. The original article is here.


Picture by permission from American Institute for Cancer Research (AICR)


Satisfying Spring Stew

This hearty one-pot is full of cancer-fighting vegetables and flavorful herbs and spices. Best of all each serving weighs in at only 300 calories and 6 grams of fat, making it a great dish to help you maintain a healthy weight. Butternut squash and carrots contain cancer-fighting carotenoids while onions and garlic pack quercetin and allixin —compounds that show the ability to slow tumor growth in the lab. Serve with hearty brown rice or whole-wheat couscous for the perfect New American Plate meal.

 Mediterranean Vegetable Stew

1 Tbsp. olive oil
1 large onion, chopped
1 cup low-sodium vegetable broth (low-sodium chicken broth may be substituted for a non-vegetarian dish)
1/2 tsp. chili powder, or to taste
1/4 tsp. ground cloves
1 tsp. cumin
1/2 tsp. cinnamon
1/2 tsp. ground paprika
1/2 tsp. ground turmeric
1/2 tsp. ground cardamom (or substitute 1 1/2 Tbsp. curry powder for spices from chili powder through cardamom)
1 lb. (2 cups diced) small butternut squash, peeled, seeded, cut into 1/2" cubes
1/4 cup raisins
2 carrots, cut into 1/4 inch slices
3 cloves garlic, minced
1 large zucchini, halved lengthwise, cut into 1/4" slices
1 (15-oz) can garbanzos, drained
1/4 cup pitted black olives, halved
3/4 tsp. salt
1/2 tsp. white or black pepper
1/4 cup chopped fresh parsley, divided
1-2 Tbsp. fresh lemon juice
3 cups cooked brown rice (whole-wheat couscous may be substituted)

Heat oil in a large pot over medium-high heat. Add onion. Cook until translucent, about 2 minutes. Add broth. Reduce heat to medium-low and simmer, stirring frequently, about 20 minutes.

While broth is simmering, combine spices in a mixing bowl then stir them into pot. Add butternut squash, raisins, carrots and garlic. Cover and continue simmering until vegetables are tender, about 25 to 30 minutes.

Let me know if you try it!

 


 

Black Bean and Artichoke Medley II

By Recipes for a Healthier You Vegan Main Meals
on November 13, 2011

Black beans and artichokes in a simple vegan stew:

 

Sometime last year I wrote a blog about "The Mighty Artichoke" - see here - and why it is so incredibly healthy and often overlooked as a superfood. And I also posted a recipe that we had adapted from AICR's website with permission - see here. At this time in our household we are dealing with what we believe to be yeast overgrowth which is presenting itself as a large area of Warren's body being covered with rashes. This has been going on for awhile. The dermatologist thought it was psoriasis, so he put him on prednisone, which is a steroid medicine often given for inflammatory conditions. However, it also feeds yeast and makes it worse. Which is what has happened. The reason I'm even telling you this is that we are now VERY interested in changing our diet to eliminate all sources of sugars that would feed anymore yeast growth. We are also treating the rash, but I can tell you it has been a painful miserable process for my husband. In this long process I have been doing a lot more research about yeast and what can be done about it.  Which means I've been searching through a lot of our recipes to see if they could be used now. The black beans and artichoke recipe originally was a simple quick recipe and I made it today. It was a hit and what we call a "keeper". I wanted to share with you this simple but tasty black bean and artichoke simmer II.

Olive oil (just lightly cover the bottom of the pan)
1 cup onion, chopped
2 fresh garlic cloves (one of the best things to fight yeast)
1 quart of Warren's canned tomatoes (I know you can't have these - substitute 2 cans of tomatoes with no sugar or salt added)
1 can (15 oz) organic black beans, rinsed and drained
1 can (14 oz) artichoke hearts, drained and quartered
1 Tbsp Old Westporte Special seasoning (you'll see me use this spice a lot - here is where you can find it). It's not a "spice" per se but a proprietary blend of dehydrated vegetables.

In medium saucepan, saute the onions until transparent. Add the minced garlic - don't let burn or turn brown. Add the Westporte seasoning and stir in the tomatoes and simmer for about 3 minutes. Add the black beans, stirring to mix well, and simmer for an additional 5 minutes. Add the artichoke hearts and simmer uncovered for about 5 minutes or until heated throughout. 

I wasn't sure if it would turn out to be a soup, stew or casserole type dish. It was somewhere between a soup and stew and we served it in bowls. It was really very good. We happened to have cooked spinach as a side dish at the time and tried adding that to the stew, but it pretty much overwhelmed the clean, fresh taste of the artichokes and tomatoes. 

According to AICR's (American Institute for Cancer Research) website this recipe contains 9 servings, with 90 calories each, 1.5 grams total fat (0 grams saturated fat), 15 grams carbohydrate, 4 grams protein, 4 grams dietary fiber and 420 mg sodium. I think using our own canned tomatoes probably reduced the sodium content. I also did not add any salt while cooking. 

Easy, quick and incredibly healthy! Let me know if you have any recipes you'd like to share or advice about yeast overgrowth. After searching through quite a bit of information, it became clear that there is a lot of disagreement about what can or cannot, should or should not be eaten to control yeast. I've had to weigh my education as a nurse with my education as a holistic nutritionist to filter out those things that just don't make sense. I've also watched closely to see clinical improvements or something that might make it worse. I am certainly open to listening to anyone's knowledge in this area.

Thanks for listening!











Foods That Fight Cancer!

By Healthy Planet Blog Cancer Counsel
on June 07, 2011

Do you know which foods fight cancer? 

 

I know most of us have heard that turmeric is a very good choice to include in your diet to fight cancer, but actually getting enough into your diet is fairly difficult unless you eat a lot of Indian curry-type dishes and/or take supplements. I'm always looking for ways to easily fit foods into my diet that have been proven to increase my body's ability to fight off cancer. I came across this article just after admiring my swiss chard and kale growing in flower boxes on the deck. I have plans to grow larger amounts in the garden but never quite got the chance. The farmers' market, of course, is a great place to find foods that fight cancer. I will put out my seeds soon for my fall crop.

According to recent research funded by the American Institute for Cancer Research, dark green leafy vegetables are a great way to incorporate cancer-fighting components into your diet. Included are spinach, kale, romaine lettuce (not so dark, but full of the properties you're looking for), leaf lettuce, mustard greens, collard greens (love this coming from a Southern girl), chicory and swiss chard. They didn't mention bok choy, parsley, cilantro or basil, but I'm thinking those would be included but will check.

These particular foods are excellent sources of fiber, folate and lots of carotenoids including lutein, zeaxanthin, saponins and flavonoids. According to AICR's report, "Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective", these foods can protect us against cancers of the mouth, pharynx and larynx. I know we've all read that research has shown that carotenoids in particular are very good antioxidants that fight the free radicals we are bombarded with every day. Additional research has shown that these dark green leafy vegetables can also help stop the growth of some breast, skin, lung and stomach cancer. Folate was identified as decreasing the risk of pancreatic cancer. Most nutrition experts will also tell you to "shop the rainbow" - meaning the darker the color, the more antioxidants are included. An easy example is that red peppers are a better choice than green peppers; however, both are very good choices. In our green leafy choices, the dark purple kale would be better than green kale - although, again, both are very good choices. We prefer red cabbage over green cabbage for that reason as well.

AICR is our chosen choice for donations and if you take a look at their website and what they offer, I think you can see why. They, like us, believe that health begins and ends with good nutrition. Finding the correct and reliable information about that is not always easy. We believe that AICR provides a very good balance and evidence for all that they report. They have funded additional research on the subject of dark green leafy vegetables and why they fight cancer. Also read the full list of their recommendations for cancer prevention. You will see as you click the subjects we've mentioned such as fiber, folate, carotenoids and flavonoids, you will be taken to a page full of research showing why they are making these recommendations. And for those of you who think you can't or won't eat collards or mustard greens, you'd be pleasantly surprised at some recipes. AICR has provided one in particular for this subject and it can be found here. We will also post this recipe on our blog section under healthy recipes - and I'm going to try it out this week. I personally love them just raw, steamed or lightly sauteed - add a little balsamic vinegar.

So - let me know what you think about dark green leafy vegetables. Take a stroll down the tables at your local farmer's markets and see the vast array of vegetables that are available.

Thanks for listening!








Cart Summary

Your cart is empty

Blissful Baby

  • Blissful Babies Boo Boo Bottom Balm
    Blissful Babies Boo Boo Bottom Balm
  • Blissful Babies Calendula & Chamomile Soap - Organic Ingredients
    organic baby soap infused with certified organic calendula, chamomile and helichrysum flowers with certified organic oils and shea butter
    calendula and chamomile organic healing soap for babies
  • Blissful Babies Lavender & Chamomile Soap
    organic shea butter soap infused with lavender and chamomile essential oils and flower powder
    organic handmade soap for babies with lavender and chamomile
  • Blissful Babies Lavender and Chamomile Body Cream
    organic baby cream with essential oils of true Bulgarian lavender and roman chamomile
  • Blissful Babies Lavender Body Cream
    true high altitude Bulgarian lavender in an organic body cream for babies
  • Blissful Babies Lavender Body Powder
    Blissful Babies Lavender Body Powder
    Blissful Babies Lavender Body Powder

Gluten-Free Products Clearly Identified

With an alarming increase in gluten intolerance and allergies, we feel identifying this on our skin and body products is important. If you are in...

Read more →

From the Blog

Simple Habits to Protect Your Eyesight

September 04, 2017

DID YOU KNOW?! "Orange (as in carrots) isn’t the only color that helps support the eyes; eating a variety of...

Read more →

10 BEST CANCER KILLING PHYTONUTRIENTS

September 04, 2017

DID YOU KNOW!?  You will often see me mention cancer "cures" - yes, it can be cured and you certainly...

Read more →

GINGER FOR MIGRAINES!

September 04, 2017

DID YOU  KNOW!?  Ginger as Effective as Synthetic Drug in Migraine, but Without the Side Effects! I love ginger, both...

Read more →