Tag Archives: nutrition

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

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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

Omelette Deluxe !

This link below engages the audio of the podcast I’ve created, while creating, the Omelette Deluxe. Because the audio opens in a separate window, you can listen while you also look at the pictures!

https://drive.google.com/open?id=0BzQhzS5NPALLUDlETDliWkZ2UkU&authuser=0

packed omeletteIMG_0025
I had a few technical difficulties which I just figured out, because I’ve only done two of these podcasts combined with a WordPress blog and had not completely articulated the steps to convert and grab the audio file. Now i have!

Some of my multitasking while I was preparing and cooking the ingredients of the omelette involved observing and taking photos of birds and other wildlife creatures out in the yard eating. I thought I’d show them, since these creatures are also enjoying eating – or hunting – for a fine meal!

Welcome to Carol Keiter’s Podcast & Pics | Delicious Food as Medicine |

This blog is going to go light on text, focusing on pictures to compliment the podcast. click this bowl of delight for the 1st podcast on breaking the fast and Curried Rice

podcast, carol keiter, delicious, nutritious, food, curried rice

delicious medicinal food podcast by Carol Keiter Take 1

First tips on breaking the fast – do it with delicious fresh fruit and grains…

cereal_oats_greekyogurt fruit_yogurt_cranberryjuice_splash_oj tangerine_blueberries_apple_greekyogurt tangerines_blueberries

I prefer to start my day and each meal, with a full glass of water at room temperature. I wait until I’ve completed most of my breakfast to start in on the cappuccino!

banana_bread_cappuccino <a

Though this first one is a bit long-winded since it’s my first, I’ll keep honing it in and compact it down to about 3 and a half minutes, max. I’ll do my best.

I will say that regarding the meal this blog is about, Indian Curried Rice, here’s a little something about the history of India; a history that dates back to 4,000 years before Christ, should have something to teach about diet and health !-))

Here are pictures of the preparation, chopping and cooking.
brown_whole_grain_rice

 

onion_garlic_ginger

onion

chopped_onion

spices_closeup

spices_mortar_pestle

spices_veggies_olive_oil_mortar_pestle

Coriander_mortar_pestle

spices_added

mushrooms_tomato_garlic_ginger

cabbage_carrots_sweet_peppers_garlic

garlic_yes_that_much

cabbage_sweet_bell_pepper

carrots_chopped

cabbage_laid_over_sauted_spices

ginger_grated_sweet_peppers

cabbage_garlic_carrots_added_saute

 

cashews_to_add_last

golden_raisons_to_add_last

rice_cooking_curried_sauted_veggies

saute_one_hour_later

saute_early

x_organic_to_compost This pic is my container for organic (non-meat products) that will be tossed in the compost pile.

rice_whole_grain_fini

This last container is for organic waste (non-meat) that will be tossed into the compost pile.

I hope you enjoyed this first podcast & pics post. I promise I’ll cut the time in half for the subsequent posts. :-0