Breakfast Recipe Roundup: Vegan MoFo Tribute

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antioxidants, smoothie, vegan

Picture of smoothie from one of our original posts!

Hello all! We at Practice Vitality are not officially participating in Vegan MoFo’s BlogRoll, but have made a conscious decision to get caught up in the excitement! We love plant based recipes here at Practice Vitality. Why? Some of it is related to personal health conditions, and some of it related to early influences from the world of nutrition.

We will try to participate in Vegan MoFo in some shape or form (A blog post a day is a little much for us but social media posts are up our alley on the other days).

Today’s theme is “Rise and Shine! It’s MoFo time! Tell us about your breakfast.” Accordingly, here is a collection of a few breakfast recipes from our blog over the past few years. I can’t tell you how much fun it was to go through our old posts – a trip down memory lane!

Triple Power Flax Seed Energizing Oatmeal

Healthy Version of Tropical Greens Recipe

Protein Packed Spring Power Smoothie

Berry Peach Bubble Gum Smoothie

Sesame and Artichoke Pesto

Tags

antioxidants, artichoke, cooking, Food, healthy recipes, Japanese cooking, marinade, nutrition, pesto, recipes, sauce, seeds, sesame, sesame seeds, vegan, vegan recipes, vegetarian

sesame and artichoke pesto linguini

My recent trip to Japan inspired me to make a sesame seed based pesto. Modern Japanese cuisine has a lot of American influences, and one of the dishes prevalent in restaurants, even in 7-11 type of convenient stores, is pasta. However, they often mix Italian-American ingredients with familiar Japanese flavors.  Pesto is traditionally made with basil and pine nuts, but I added a Japanese twist to it by substituting the pine nuts with sesame seeds. The aroma and flavor of the sesame seeds are really powerful, and can do a lot to change the taste of a dish.

Asian culture not only prizes sesame seeds for their taste and aroma, but also for their medicinal properties, especially for the treatment and prevention of hypertension, hyperlipidemia and cancer. Sesame contains two substances, called sesamin and sesamolin, that belong to a group of fibers called lignans. Studies show that lignans have a cholesterol-lowering effect in humans. Sesamin also protects the liver from oxidative damage.

Current scientific studies also demonstrate that sesame oil is a powerful source of antioxidants and has the potential to protect cells from cancer-causing environmental damages. In addition, sesame seeds are a great source of calcium, manganese and iron. See here for more of their nutritional benefits.

A great way to incorporate these amazing super-seeds into your diet is by using them to make a sauce, spread or marinade. You can refer to my pesto entry for more ideas.

Below is my sesame and artichoke pesto recipe:

Ingredients:

• ¼ cup of white sesame seeds
• 1 cup of basil
• ¼ cup of artichoke hearts
• ½ cup of olive oil
• 2 tbs of lemon juice
• A pinch of salt and pepper
• ¼ cup of water

Directions:

1. Mix all the ingredients in a blender until smooth. (For Vitamix: first set variable to 4-5 in low for 15 seconds, then high for 5-10 seconds)
2. Add the water into the blender and blend to desired amount of thickness. (Note: You may have to double the amount of water used if you want to use the pesto as a sauce or marinade.)

-NZ

References:

Harikumar KB, et al. Sesamin manifests chemopreventive effects through the suppression of NF-kappa B-regulated cell survival, proliferation, invasion, and angiogenic gene products. Mol Cancer Res. 2010 May;8(5):751-61. PMID: 20460401

http://nutritiondata.self.com/facts/nut-and-seed-products/3071/1

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84

Warm Beet Soup (Recipe)

Tags

antioxidants, beets, Food, healthy soup, recipe, soup, vegan, vegetarian, winter soup

Nothing like a warm beet soup to fill you up without making you feel sluggish during these cold winter days. There are many different types of beets (red, yellow, etc), feel free to experiment with various types to see which ones best suit your taste.

Ingredients:
(serving size for 2-3 people)
4 Beets (cubed)
1 cup of leeks (diced)
4 cloves of garlic
2 potatoes (cubed)
1 tablespoon of oregano (diced)
2.5 cups of vegetable stock

Directions:

1. Cook beets (whole) in a pan of boiling water for 5 minutes
2. Warm olive oil in a large saucepan over medium heat. Stir in leeks and garlic; cook until soft for about 2 minutes.
3. Add cut potatoes, and cook for 5 minute.
4. Stir in vegetable stock and cubed beets and bring to a boil.
5. Add 1 tablespoon of salt and cover let it simmer until the beets and potatoes are tender, about 15 minutes.
6. Add oregano and pepper. Stir and serve!

Fight Cold and Flu with Oregano

Tags

antibacterial, antioxidants, antiviral, cold, flu, herbal, mediterranean cooking, oregano, oregano leaves, oregano oil, oregano tea, seasonig, supplements, tea

You may have seen oregano oil in vitamin or health food stores. There’s a reason people use it as a health supplement: Not only is oregano great for immune support against infections, it’s also dense in antioxidants and has strong anti-bacterial properties. Some farmers use oregano oil as an alternative to antibiotics in animal feeds (NYT article: chicken farms turn to oregano). So to help fight the virulent cold and flu season, try adding some oregano to your life!

Oregano leaves are great when added to oil in salad dressings. Common in Mediterranean cooking, it can be used to season just about anything and adds a wonderful flavor and aroma. You can also use it as a substitute for rosemary or thyme.

Preparation tips:

1. Wait until the end of the cooking process to add oregano so that the antioxidants are preserved from the heat.
2. Cut the oregano leaves into pieces to release the oils that contain the powerful antioxidants.

Another simple way I like to enjoy oregano is with oregano tea.

1. Use either fresh or dry oregano leaves (though fresh ones are preferable).
2. Chop the leaves into small pieces to release the oils.
3. Place the leaves in a teapot and fill the pot with boiling water.
4. Let it steep for at about 5 minutes.
5. You can add honey or lemon for flavor (optional).
6. ENJOY!

-NZ

Brussels Sprouts and Recipe

Tags

antioxidants, brussels sprouts, cooking, cruciferous, greens, nutrition, recipes, vegetables

As the holiday season approaches, we tend to gravitate towards warm, hearty recipes that remind us of comforting family meals. Cruciferous vegetables are a great way to add heartiness to a meal without adding greasiness. Enjoy our series on cruciferous vegetables with an introductory entry about brussels sprouts!

Brussels Sprouts

You’ve seen them all over the restaurant menu. Maybe you’ve seen them at your local grocery store. Not only are brussels sprouts healthy, filling and delicious, they are easy to prepare. What more could you ask for?

While all cruciferous vegetables are potent disease fighting foods, brussels sprouts outshine kale, broccoli, and mustard greens in terms of their phytonutrient content. They are also rich in vitamins, minerals, fiber, protein and antioxidants. Plus, brussels sprouts lower cholesterol by binding to bile acid in the gastrointestinal tract and eliminating them from your body. This is especially enhanced when the brussels sprouts are steamed.

When cooking brussels sprouts, it is important to steam them to maintain their nutritional value. Avoid overcooking as it can lead to the release of an unpleasant sulfurous smell. These sulfur-containing compounds in cruciferous vegetables turn into isothiocyanates (ITCs), proven for their powerful immune-boosting and anticancer effects.

Recipes

• 1 pound small or medium brussels sprouts, trimmed, cut in half
• Coarse salt and freshly ground pepper
• 2 tablespoons unsalted olive oil

Directions

1. Fit a large pot with a steamer insert; fill with water to bottom of insert
2. Cover and bring pot to a boil
3. Add Brussels sprouts and season with salt
4. Steam for 6 – 8 minutes and toss Brussels sprouts halfway through until bright green and just tender
5. Transfer to a bowl. Season with salt and pepper and olive oil

-NZ

Food-as-Medicine: Blueberries – Follow-up Post to Berry-peach Bubblegum Smoothie

Tags

anti-inflammatory, antiaging, anticancer, antioxidants, berries, blueberries, food as medicine, fruit, phytonutrients, plant nutrition, resveratrol

In my last post, I talk about how my family’s favorite Berry-peach Bubble-gum Smoothie, is packed
with nutrients and relatively low in sugar. Still, my passion for healthy food is fueled by more than just
nutritional information. Hippocrates famously said “Let food be thy medicine”, and because nothing excites me more than curing ills with food instead of a pill, I will be using this blog to learn how to do exactly that. I’ll post a recipe and then follow up with information about key ingredients that go beyond calories and food groups. As I accumulate the resources, I’ll discuss the food from an Ayurvedic perspective as well.

I chose blueberries for today’s post because they really don’t get enough credit. They’re low-calorie, high-fiber, high in vitamin C and chock-full of anti-oxidants. These little guys just don’t quit being amazing.

Active Compounds:

Here are just some of the anti-oxidants and phytonutrients (plant-nutrients) found in blue-berries, according to the Natural Medicines Comprehensive Database.

Ellagitannins, flavonols (such as quercetin and kaempferol), catechins, phenolic acids, and the polyphenolic compound resveratrol (made famous by grapes and red wine). Others are anthocyanidins (anti-oxidants),proanthocyanidins, beta-carotene (the plant form of vitamin A), chlorogenic acid, glutathione (helps with detoxification in the liver), and alpha-tocopherol.

Blueberries

Medicinal Uses:

Berries of all kinds have been used for preventing various types of illness and malaise. I once spoke to a guy selling a berry supplement who called it “roto-rooter for the blood vessels”. Turns out he was right! Blueberries’ anti-oxidant effects prevent damage to the linings of blood vessels, and prevent damage to DNA and cell membranes (cancer and anti-aging). Some small clinical trials have shown that factors linked to cardiovascular disease like glucose, lipids and high blood pressure improve with berry consumption. Blueberry extract was found in one study to inhibit a key-enzyme related to tumor
progression.

Like their cousin, the cranberry, blueberries are great for preventing urinary tract infections because they prevent bacteria from clinging to the bladder wall and prevent bacterial colonization in the bladder. Some research also indicate that blueberries might be beneficial for Alzheimer’s disease. Research related to blood glucose control and diabetes is mixed. It seems like blueberry may have a role in lowering resistance to insulin, which is a major factor in diabetes. However, it does not seem to directly lower blood glucose.

Other uses for blueberries include for preventing cataracts, glaucoma, ulcers, fevers, chronic fatigue, varicose veins,  improving circulation, hemorroids, and as a laxative.

Resveratrol, which I mentioned above, is a pretty interesting compound. It must be, because there is tons of research that has been done on it.  We definitely know that resveratrol is helpful in reducing inflammation and that it prevents DNA and other cellular damage via its anti-oxidant activity and anti-mutagen activity (prevents DNA mutation). One study showed that resveratrol can increase life-span in animals on a high calorie diet (which humans most certainly are on!). The study also showed it helped with other factors that are correlated with increased lifespan including increased insulin sensitivity, which helps with diabetes. Another showed that it decreases mortality in alcohol related liver damage. In one animal study, injections of resveratrol into joints showed a better anti-inflammatory effect than conventional medication. Besides blueberries, resveratrol is primarily found in red-wine, red-grape skins, purple grape-juice, mulberries, and in smaller amounts, peanuts.

How to Consume Blueberries:

One study showed that cooked blue-berries have about 40% less resveratrol than raw – so remember that blueberry jam isn’t as good for you as the fresh stuff (not to mention the added sugar!). The same goes for juices and freeze-dried berries – the pasteurization and drying degrade the nutritional profile of the berries. Berry supplements have also shown to have potential anti-diabetic and anti-artery-clogging properties, so those are okay too.
-DS

Sources:

“Blueberry.” Natural Medicines Comprehensive Database. 7 July 2011. Web. 16 May 2012. <http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=&s=ND&gt;.

“Resveratrol.” Natural Medicines Comprehensive Database. 12 July 2011. Web. 16 May 2012. <http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=&s=ND&gt;.

Basu, Arpita, Michael Rhone, and Timothy J. Lyons. “Berries: Emerging Impact on Cardiovascular Health.” Nutrition Reviews 68.3 (2010): 168-77.

Growing Basil for Vegan Pesto

Tags

antioxidants, basil, condiment, Food, herb, pesto, plant, receipes, seasoning, vegan, vegan pesto, vegan receipe

I love growing fresh herbs at home. They’re tastier and more nutritious than the dried ones I keep
in my pantry, and also more economical when they are home-grown since half of the fresh herbs I buy at
the store go to waste from underuse. Plus, it adds lasting aesthetic value, counterbalancing the
modern, concrete-jungle feel of my apartment.

My Basil Plant

Not only is basil a versatile herb for cooking, it’s also rich in antioxidants and essential oils. Its only downside is that it needs to be watered almost daily (something I have hard time remembering). If you want to grow the plant outdoors, it needs a dry environment and plenty of sun.

One thing I love to do with basil is to make vegan pesto.  Pesto is my favorite way to season food. Basil is common in a lot of Italian and Asian cuisines so I use it in my pasta, bread, even fried rice. Plus, it is a great way to season anything from salads, to fish to veggie burgers.  Food network has a good list of 50 Things to Make with Pesto.

VEGAN PESTO RECIPE:

• 1 cups fresh basil leaves, rinsed and patted dry
• 2 garlic cloves, peeled and chopped
• 1/4 cup pine nuts or shelled walnuts
• ½ cup extra-virgin olive oil (or until pesto achieves desired consistency)
• 2 tsp of nutritional yeast (optional, also makes for a thicker consistency)
• Salt and black pepper, to taste

1. Combine and blend the basil, garlic and nuts in a food processor.

2. Slowly add olive oil in streams until the mixture reaches the desired consistency.

3. Turn off the motor, then add nutritional yeast (optional), salt and pepper. Blend the ingredients for another few seconds. Now it’s ready to serve!

-NZ