Category Archives: health

Red Lentil Vegetarian Soup – New Place Starting from Scratch

Starting from scratch in a new place without furniture and the first use of my new used kitchenware that I acquired through a local online buyers and sellers market http://offerup.com I was able to obtain these minimal pots and pans in reasonably good condition – for $20 bucks – to cook my first meal. What a deal!

offerup, pots and pans

Just what I needed, some used and in good condition pots & pans

Here are the pics of the ingredients I used to create this meal, vegetables and spices
http://www.flickr.com/photos/21261638@N03/albums/72157693827632291

And here is the audio podcast itself (which unfortunately takes you away from the pictures, which follow the same storyline). I did this on the fly without scripting it. The peppers which I hadn’t known the name of are habanero (that look like mini orange tomatoes) and I also used the dark green Jalapeño peppers.
https://drive.google.com/file/d/1ZpcfKrrvwFUdgJzNJrpazbf_9ovCB6vO/view?usp=sharing

olive oil, sea salt, ground pepper, paprika, cumin, turmeric, onion, bell pepper, habanero and jalapeno peppers

olive oil, sea salt, ground pepper, paprika, cumin, turmeric, onion, bell pepper, habanero and jalapeno peppers

cumin, paprika, turmeric, sea salt, pepper

I started my new kitchen with purchasing a sea salt and pepper grinder, and adding some spices; cumin, paprika, turmeric

I brought the red lentils to a boil, then simmered on low, adding salt, pepper and the various vegetables.

In a separate pan, I started to sauté onions on low heat, adding the spices, and then gradually each of the additional ingredients to that.

sauté onions adding the spices immediately to this low heat with olive oil

sauté onions adding the spices immediately to this low heat with olive oil

What I had not mentioned in the audio is that I learned from one of my hosts in Montpellier, France this last year about the benefits of combining beans and grains. This article http://www.todaysdietitian.com/newarchives/120914p36.shtml explains why historically, beans and grains have been combined. Various cultures already recognized the essential benefits of doing so. By combining these foods, one can source all of the necessary amino acids to derive all of the nutritional benefits of the two together. http://healthyeating.sfgate.com/benefits-combining-beans-grains-2574.html

As I explain in the audio, after I've sautéd the onions, mushrooms, peppers and spices, I add it to the separately cooking lentils and vegetables.

As I explain in the audio, after I’ve sautéd the onions, mushrooms, peppers and spices, I add it to the separately cooking lentils and vegetables.

This article lists the eight essential amino acids. https://www.livestrong.com/article/351077-the-protein-in-rice-beans/ mentioning that “Beans and other legumes — also known as pulses — are nutritional complements to rice and help to complete its amino acid profile. It is not necessary to combine complementary proteins at the same meal. Just be sure to eat a variety of proteins sources throughout the day.”

https://drive.google.com/open?id=1U_vQdzFMfFCvNzLcGy1XTPXpqRZ1iwMp

https://drive.google.com/file/d/1U_vQdzFMfFCvNzLcGy1XTPXpqRZ1iwMp/view?usp=sharing

Advertisements

Roasting as a Delicious Alternative – When you have only one pan.

delicious squash with salt pepper along with  roasted garlic and onion

delicious squash with salt pepper along with roasted garlic and onion

The Bell pepper was the first option, before I had a pan. After borrowing a shallow baking pan, I halved an acorn squash, scooped out the seeds, put it face down on a slightly oiled (olive oil) pan, and halved an onion, and plucked a few garlic cloves, leaving their skin on to retain moisture. Wow, all of the above were so delicious. This is the easiest way to cook, inside and outside.

Here are the pics, showing my pretty rustic conditions, considering I’ve moved back to the United States, to a new town, Providence, Rhode Island, and into a room with no furniture – and no kitchen ware.

I’m making it happen and eating very well, in conditions that are clean.

https://www.flickr.com/photos/21261638@N03/albums/72157692476811962

And the link for my podcast is here.

Dropbox Link “roasting acorn squash bell peppers onion.m4a”

https://www.dropbox.com/s/x9ju6v15zxy9dus/roasting%20acorn%20squash%20bell%20peppers%20onion.m4a?dl=0

roasting bell pepper

bell pepper was the first option, when I had no pan at all

roasted acorn squash (sea salt & pepper only), onion and garlic

Spanish Tortilla Tapas Spinoff

Here’s the audio podcast of last night’s meal: a Spanish tortilla tapas spinoff

Spanish Tortilla, tapas

flickr link to pics of the Spanish Tortillas Tapas spinoff in the making

I went through the whole process of making a Spanish tortilla, except without the added egg & milk mixture at the end. I ate it instead in bites together with pasta.

roasting_sweet_bell_peppers

roasting_sweet_bell_peppers

dish_before_tuna_cheese_peppsers

dish_before_tuna_cheese_peppsers

final_dish Spanish tortilla without the egg with walnuts, sharp cheddar, cream cheese, tuna and peppers

final_dish Spanish tortilla without the egg with walnuts, sharp cheddar, cream cheese, tuna and peppers

I added to the sliced potatoes, onion, garlic, cayenne pepper, (ground pepper and sea salt to every new layer added), fresh mushrooms, fresh chopped tomato. And finally after flipping the whole layered potato dish, I added walnuts, a can of tuna, chopped sharp cheddar cheese, spoons of Greek cream cheese yogurt, and topped it with the roasted yellow, red and orange sweet peppers.

I ate the meal with my garlic toast, in which the bread soaked up the excess tomato juice, added chopped garlic, roasted, then poured olive oil over the piece of garlic toast.

cayenne pepper and cinnamon chocolate_double_boiler

cayenne pepper and cinnamon chocolate_double_boiler

The semi-sweet baking chocolate melted in the double boiler with cinnamon and cayenne pepper, was the desert.

Delicious, medicinal food at it’s best!

Summertime Cherry Cobbler, Spirulina fruit shake & Guacamole

Greetings and welcome to this edition of delicious medicinal food!

Carrying on with the understanding that what we do with our bodies and what we put into them is directly related to our level of health and fitness, here are some summer treats.

Here’s the link to the audio podcast of creating a Cherry Cobbler, Guacamole and Spirulina fruit shake of making a Cherry Cobbler, Guacamole and a Spirulina fruit shake.

I made the shake as an appetizer. I typically like to use honeydew melon. Ripe bananas are essential. Then you can add whatever additional fruit you may have. Rather than adding ice, I like to make a concoction of milk, some cranberry juice and some scoops of greek plain yogurt.

Spirulina , yogurt, fruit, shake

Spirulina yogurt fruit shake

Spirulina  yogurt fruit shake in blender

Spirulina yogurt fruit shake in blender

The essential ingredient I like to add to my shakes, which makes them super healthy and green, is a spoonful of Spirulina powder.
Spirulina is a microalgae that has been consumed for centuries due to its high nutritional value and supposed health benefits. Today, popular lifestyle personalities endorse Spirulina as a secret, potent ‘superfood’ and ‘antioxidant’, with innumerable claims towards treating disease and leading to health

Spirulina  yogurt fruit shake

Spirulina yogurt fruit shake

Here’s a link to the 9 benefits of Spirulina

I typically make guacamole ‘from my head’. I’ve made it plenty of times, and make it a little differently each time, depending on what ingredients I have available and my whim at the moment. However, the recipes will consistently always involve fresh lime juice squeezed from a real lime, cumin, salt and pepper and sliced green jalapeño pepper.

Guacamole, avocado.

Guacamole made from a fresh avocado.

Naturally, I prefer to use fresh cilantro, however this time I don’t have any on hand, so I substituted grinding some coriander in a mortar and pestle. And just to verify what I had already understood, cilantro and coriander are the same thing!
This Coriander, Cilantro and Chinese Parsley are the same thing. explains that “Cilantro, coriander, and Chinese parsley are the same thing! The Greeks were familiar with coriander, cultivating it and using it in a wide variety of dishes. It also is used in India; coriander is used a an ayurvedic herb to aid digestion in addition to being used as a seasoning. In the Middle East, especially in Iran, coriander is believed to be helpful for people who are nervous or insomniac.”

I investigated a cobbler recipe, having not been familiar with making it before. I found this one, and for the most part followed it, with the exception of reducing the sugar amount somewhat. I have to say, I got rave reviews! Everyone loved it. I just poured a little whole milk over the cobbler dish, though it could be eaten with vanilla ice-cream as well, as more of a dessert.

Cherry Cobbler Before Baking

Cherry Cobbler Before Baking

Here’s the cherry cobbler recipe that I used.

Cherry Cobbler

Cherry Cobbler Baked Insides

Remember, less meat is better! If you want to grill during the summer months, there are plenty of vegetables that are delicious on the grill! Enjoy!

Original recipe makes 1 – 9 inch square cobbler

• 3 tablespoons butter, melted
1 cup all-purpose flour
1/4 teaspoon salt
1 teaspoon baking powder
1/2 cup milk
1 cup white sugar
1 tablespoon cornstarch
1 cup boiling water
3 1/2 cups fresh cherries, pitted
3/4 cup white sugar

Directions
Mix 3/4 cup sugar, butter or margarine, flour, salt, baking powder, and milk together. Place cherries in the bottom of a 9 inch square pan. Spread dough over cherries.
In a small bowl, combine 1 cup sugar and cornstarch. Stir in boiling water. Pour mixture over the dough.
Bake at 350 degrees F (175 degrees C) for 45 minutes. Serve warm.

Thanks a lot. Reminder, though I’m all about sharing, I also have essentially no income through my two blogs and food podcasts, so if you’re inclined, I’ll happily accept donations!

Hope walks through the fire and faith leaps over it.

Donations towards Carol Keiter’s writing, eBook, music composition, photography & illustrations are graciously accepted! PayPal Donate Button

Thanks!

the blogger, Carol Keiter at a luncheon.

Carol Keiter, the blogger

Sautéed Salmon | Kale salad with grated Carrots and Red Beets | Chili & Cinnamon melted Bittersweet Chocolate

Here’s the link to the podcast of this particular meal: Sautéed Salmon with dill, brown rice and a colorful and delicious kale salad prepared with some chopped onion, tomato, thin slivers of cucumber, mushrooms, grated carrots and raw red beets with a topping of crumbled blue cheese and chopped walnuts with some sea salt and fresh ground pepper. This is tossed with a home-made balsamic vinaigrette dressing.

Flickr link of pics of prepared food Sautéed Salmon with dill, fresh ground pepper and sea salt. I grind the sea salt in a mortar and pestle, then keep it in a little dish that I can dip into to spread the salt rubbing it between two fingers or with a spoon to tap it in. Using fingers controls the amount more precisely. I accompanied the fish with brown rice and a salad.

sautéed salmon, brown rice,  kale salad, chili cinnamon chocolate

pics sauteed salmon brown rice kale salad chili cinnamon chocolate

The kale salad is made adding mushrooms, tomato, cucumber to the kale and then freshly grated red beets and carrots. Then i add the sea salt and black pepper and sprinkle in some crumbled blue cheese bits and walnuts. Tossed with my favorite homemade Balsamic Vinaigrette dressing; this involves marinating the garlic in the balsamic, then adding sea salt, fresh ground pepper, dijon mustard, a spoon of raw sugar and olive oil.

Kale Stuffed Portobello Mushroom and More

Kale stuffed Portabella Mushroom, Pork chops, Kale Salad with grated carrots and red beets, sprinkled with walnuts blue cheese with a homemade Balsamic Vinaigrette

The ingredient that went into everything was garlic! The word of the podcast is ample!

Here’s the link to the podcast describing the preparation.

Thyme accompanied the stuffing for the Portobello mushroom and was tossed onto the Pork chop.

Here are the pics, in order of progression of cooking.

Kale Stuffed Portobello Mushroom, Pork Chops, Kale Salad with grated Red Beets and Carrots, sprinkled with walnuts and blue cheese

shot of pics for the Stuffed Portobello Mushroom and More

I loosely followed this recipe, frankly, only the marinade, and the baking temperature and time of 15 minutes.

Enjoy! It’s delicious AND good for you!

Curried Yellow Split Pea Soup

Here’s the link to the podcast for Curried Yellow Split Pea Soup.

The few pictures at the end with the crushed chili peppers in the pan and the semi-sweet baking chocolate, is turning out to be my almost nightly desert. I play around with different concoctions of chili, paprika, cayenne, cinnamon, all tossed in with the chocolate, which I heat in that little pan (double boiler style) by letting it slowly heat up by resting on the surface of hot water. I recently saw the movie ‘Chocolat’ again, which I’m sure is what instigated me to experiment with creating my own chili, spices and chocolate combinations. It tastes great and is good for you (dark chocolate is better – and adding spices is best !-)

curried yellow split pea soup step by step pics

curried yellow split pea soup step by step pics