Recipe

Perfectly Simple Buckwheat Pancakes

Want some delicious light and healthy pancakes for breakfast or dinner? This recipe is simple and easy to make and will make even the non gluten-free friends want seconds. Add some fresh fruit and agave nectar for some great healthy toppings.

Serves 4 (8-10 pancakes)

Ingredients:

1 cup buckwheat flour
2 Tbs light brown sugar
1 tsp gluten-free baking powder
1/2 tsp salt
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg
1 egg
1 cup nonfat buttermilk
1 Tbs peanut oil

Directions:

In a large bowl, mix together the dry ingredients until well combined. In a small bowl, whisk together the liquid ingredients until well blended; stir into the dry mixture just until moistened.
Heat a large nonstick skillet over medium heat. working in batches, pour batter by 1/4 cupfuls onto the skillet and cook until bubbles form on top of the pancakes; flip and cook until the second side is light golden brown, about 2 minutes. Serve at once.

Nutritional Facts: per serving
176 cal; 5g protein; 6g total fat (1g sat fat); 28g carb; 53mg chol; 536mg sod; 4g fiber; 10.5g sugars
*Quick tip: To keep pancakes warm until everyone is ready to eat, preheat oven for 120 F and place pancakes on oven-safe plate.
**This recipe is based off of  a recipe from The Gluten-Free Vegetarian Kitchen by Donna Klein

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Blog

Dealing With Stress & Anxiety

We all know that life brings many obstacles that can lead to long, hard days that bring on lots of stress. Stress can be very hard to deal with and can be problematic on both your body and your mind. A little stress is one thing, but the more stress you have can cause more life threatening effects. It is important to realize when you are feeling stress and deal with it to prevent these future problems to arise. I know this can be extremely difficult sometimes, especially since I am a highly anxious person as it is.

So what are signs of stress or anxiety? There can be a wide range of signs of stress including, rapid/short breathing, stomach aches, head aches, depression, lack of quality sleep (or difficult going to sleep), depression. Stress can also cause issues with your lifestyle. You may find that you don’t want to do much and your eating habits may be drastically different. Anxiety’s main sign is if you find yourself having lots of stress, especially if your stress lasts for days. You may also find that you tend to be a naturally nervous person. Anxiety when not dealt with can cause panic attacks and cannot only be difficult to deal with, but can affect how you live your life daily.

Realizing when you are dealing with stress or anxiety may be simple, but dealing with them can be more complex. Everyone’s body and mind work different so it only make sense that people have to deal with their individual stress and anxiety in their own way. You may also find that the ways you deal with stress may also be based on the situation and the cause of the stress.

Here are some of the things that I have found work for me:

  • Running/exercising. Even if it means just going for a light walk sometimes getting away from the situation and working out can blow off all the built up energy.
  • Taking deep breaths.
  • A bit of relaxation. This can range from yoga, to taking a bath, to some light meditation. Take a minute to just relax and help your mind wander from the stress.
  • Drink some tea. Decaffeinated, lavender, kava root, or chamomile teas are great for relaxing the mind and body and perfect before bedtime.
  • Read a book.
  • Listen to music. Note that the best music is that has slow comforting notes.
    Be creative. Draw, write, paint, etc. Sometimes letting your mind flow free through a creative outlet can be a simple way to let all your worries and stress roll off.

Remember everybody is different and therefore there are something’s that will work for some people and not for others. Don’t be afraid to experiment. However watch for any actions that may be a result of anger. Anger is not a healthy way of dealing with stress but can be common when stress and heightened emotions are involved.

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Recipe

Gluten-free Indian Spiced Vegetables & Raita

Gluten-free Indian Spiced Vegetables & Raita

This is perfect for a light night of grilling. This meal definitely has some tasty spices with just enough heat. I cooked up some lentils for a nice side addition, but you could also bake some naan to go with it (for a non gluten free option of course). Whether or not you decided to add anything else to the meal one thing is for sure, this is a dish even meat lovers will enjoy with the amount of flavor each vegetable has.

Serves 4

Vegetables

Ingredients:

Gilled Veggies
Veggies on the grill. Some of the zucchini got a bit charred…oops!

2 yellow squash, sliced
2 zucchini, sliced
1 red bell pepper, sliced
1 large onion, cut into 8 wedges
¼ cup olive oil
2 Tbs. lemon juice
2 tsp. garam masala
2 garlic cloves, minced
1½ tsp. ground cumin
½ tsp. grated fresh ginger

Directions:

  1. Preheat grill or grill pan over medium heat
  2. Toss together all ingredients in bowl. Let stand 15 minutes.
  3. Grill vegetables until done. Serve with raita (see recipe below).

Raita

Ingredients:

4 green onions, finely chopped
1 large tomato, finely diced
1 cup plain low-fat yogurt
½ cup fresh mint, chopped
¼ tsp. grated fresh ginger

Directions:

  1. Stir together all ingredients in medium bowl. Serve with vegetables.

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Reducing Your Sugar Intake

After I read an article about the effects of unnatural sugar on your body, I became interested in the topic. I wondered how much sugar I had in an average day. I was shocked by how much processed and added sugar was in my average diet. I then decided that I would try to reduce this amount and instead gain my sugar intake through natural sources.

The first step was to stop eating sugary snacks. This was especially important to me, because I had begun to realize how frequently I snacked and wanted to reduce that anyway. I prided myself on not eating my normal chocolate sweets, but felt annoyed and would ultimately give in to temptation by the end of the week. After realizing that giving up sweets entirely was not the best option for me, I decided to give myself one sweet treat a day (I normally ate it after dinner as a little dessert before bed).

The next big step to tackle was to look at the prepared food I was eating and find better low sugar items to replace them with. You would not believe the amount of added and processed sugar I had been consuming in one meal. I looked not only at the sugar count on the back of products in the “nutritional facts” label, but also in the ingredients listed on the packaging.

After decreasing the amount of processed sugar I found myself more awake, energized, and overall happier during the day. I overall felt that my mental health had improved. I also began to realize the importance and difference between craving something and needing something.

So what is processed sugar and why is it that bad? In short the process of refined sugar takes out all of the vitamins and minerals inside and leaves only carbohydrates behind. When ingested, it only provides “empty” calories and no longer has the natural minerals found in the sugar beet or cane. Sugar is the major contributor to dental decay and can/does cause a person to be overweight.

By cutting out unnatural sugars, or reducing the amount of sugar you ingest daily, you can enjoy a healthier life and actually help prevent diabetes and heart illness. It also has amazing effects on how you feel during the day and on the mind. However, because sugar has a craving property it can be difficult to work with your mind and change your sugar habits.

In the end it is up to you to know what is best for your body and your mind and what makes you the happiest. For me I feel better when I don’t eat a lot of unnatural sugar, but I understand this is not for everyone. Do what is best for you and overall, enjoy and live your life the way you want.

For more articles and tips on reducing sugar in your diet visit the links below:
http://www.globalhealingcenter.com/sugar-problem/refined-sugar-the-sweetest-poison-of-all
http://www.health.com/health/gallery/0,,20809521,00.html
http://www.nhs.uk/livewell/goodfood/pages/how-to-cut-down-on-sugar-in-your-diet.aspx

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Recipe

Raw Vegan Pear & Chickpea Salad

Raw Vegan Pear & Chickpea Salad

This salad is perfect for a main course. I had some with some gluten-free buckwheat crackers on the side to add a little more crunch to the salad. This also is great to keep in the fridge for lunches or meals later in the week.

Serves 4

Ingredients:

15-oz can chickpeas, rinsed and drained
2 medium Asian pears, cored and thinly sliced
2 celery stalks, chopped
1 cucumber, diced
1 avocado, pitted, peeled, and diced
1 small jalapeno pepper, seeded, and minced
2 Tbs. lime juice
1 Tbs. olive oil
¼ cup fresh thyme

Directions:

  1. Combine all ingredients in medium bowl. Season with salt and pepper, if desired.
Nutritional Facts: per serving
269 cal; 8g protein; 10g total fat (1g sat fat); 41g carb; 0mg chol; 336mg sod; 12g fiber; 6g sugars

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Recipe

Quick & Easy Vegan Apple and Cabbage Salad

This salad is perfect for a small side dish or even as a great addition to a veggie burger. Personally, I had made this dish as a side addition to some asian cucumber rolls for a light summer dinner. I also would recommend adding some nuts, either peanuts or almond slices on top.

Serves 6

Ingredients:

3 cups coarsely grated red cabbage
1 medium orange bell pepper, thinly sliced
1 Granny Smith apple, cored and cut into matchsticks
1 cup cilantro leaves, chopped
½ cup thyme
3 Tbs. fresh orange juice
2 Tbs, apple cider vinegar
1 Tbs. honey
2 tsp. gluten-free Dijon mustard
2 tsp. sesame oil

Directions:

  1. Toss together cabbage, pepper, apple, cilantro, and thyme in a large bowl.
  2. Whisk together remaining ingredients in a small bowl. Drizzle over salad and toss to combine.
Nutritional Facts l per 1-cup serving
63 cal; <1g protein; 2g total fat (<1g sat fat); 12g carb; 0mg chol; 52mg sod; 2g fiber; 9g sugars
*This recipe is based off of a Vegetarian Times recipe

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Recipe

Japanese Sesame-Cucumber Rolls

Japanese Sesame-Cucumber Rolls

These rolls are a perfect small asian dish that is easy to make and can be saved in the refrigerator and added to lunches later in the week. I had cooked these for a family dinner with a side cabbage salad, however these would also make great party appetizers. Serve with soy sauce, wasabi, and pickled ginger.

Serves 4

Ingredients:

1 cup sushi rice, rinsed and drained several times
6 Tbs. plus 2 tsp. sushi seasoning, divided (mix of vinegar, sugar, and salt)
¼ cup sesame seeds
¼ cup poppy seeds
2 Persian cucumbers, peeled, seeded, and cut into 2-in-long matchsticks
8 sheets of nori, cut into thirds.

Directions:

  1. Cook rice in saucepan according to package directions. Cool, covered, in saucepan 5 minutes, then stir in 6Tbs. seasoning. Cool until just warm, then stir in sesame and poppy seeds.
  2. Toss cucumbers with remaining 2 tsp. of sushi seasoning. Drain in sieve and set aside.
  3. Place 1 nori strip on work service with the long end nearest you. Spoon 1Tbs. rice mixture one one end and flatten a little. Top 5 or 6 cucumber matchsticks. Lift bottom side under rice and cucumber, and roll nori stip. Seal and repeat with remaining nori strips, rice, and cucumber.
Nutritional Facts: per roll
45 cal; <1g protein; <1g total fat (0g sat fat); 7g carb; 0mg chol; 349mg sod; <1g fiber; 2g sugars
*This recipe is based off of a Vegetarian Times Magazine

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Recipe

Quick & Easy Seared Cauliflower Salad

Seared Cauliflower Salad

This salad is so easy and is absolutely delicious for any summertime meal. I personally made this for a picnic and fireworks show with some veggies and cheese dip on the side. It would also pair nicely with either a lean chicken breast for the more meat enthused.

Serves 4

Ingredients:

1 large head cauliflower (1½ – 2 lb.)
salt and pepper
¼ cup chopped hazelnuts, divided
½ cup dried cranberries, divided
1 Tbs. drained capers, divided
2 Tbs. lemon juice, divided
1 Tbs. sunflower oil, divided
3 cups of baby arugula
3 cups baby spinach

Directions:

  1. Slice stem end of cauliflower so it sits flat. Slice through head at ¾ – inch intervals to make flat slabs. Separate slabs into 20 smaller slabs. Collect and set aside any small florets and cauliflower “crumbs”. Season slabs with salt and pepper and set aside.
  2. Pulse 1 Tbs. hazelnuts, 1½ Tbs.  cranberries, 1 tsp. capers, 3 tsp. lemon juice and 1 Tbs. water in small food processor until coarse paste forms and set aside.
  3. Heat ½ Tbs. sunflower oil in large skillet over medium-high heat. Sear cauliflower pieces in single layer in skillet for 3-5 minutes, or until deep brown. Add remaining olive oil, flip cauliflower pieces, and cook for 5 minutes more, or until tender. Remove pan from heat. Drizzle with remaining sunflower oil and lemon juice.
  4. Combine arugula with reserved cauliflower “crumbs” remaining hazelnuts, cranberries, capers, and dressing paste in a large bowl. Season with salt and pepper to taste. Topped with seared cauliflower and serve.
Nutritional Facts: per 1½ – cup serving
176 cal; 4g protein; 14g total fat (1g sat fat); 13g carb; 0mg chol; 95mg sod; 4g fiber; 8g sugars
*This recipe is based off of a Vegetarian Times Magazine

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Blog

Considering Dieting?

Before considering dieting you should evaluate your lifestyle. Ask yourself a set of questions to find out why you think you should be on a diet (How much/little do you eat? What do you eat? When do you eat? Do you workout?…). By first looking at your daily life you can figure out what it is that you want to change and can physically change. For example, if you find yourself snacking tons, find out why. Is it because you didn’t eat enough earlier? Maybe you are just bored?

Whatever the case maybe dieting most likely isn’t the answer. There is no reason that you should starve yourself or dramatically change the way or the amount you eat creates an unrealistic and unhealthy lifestyle that can become dangerous and/or hard to maintain. I personally believe that dieting can only lead to worse issues further down the road and is unnecessary.

Instead of looking towards the newest diet, especially short term/quick result diets, you should instead adjust your regular lifestyle to change out healthier options for unhealthy ones. This could be as simple as replacing sodas for natural juices and adding in more exercise. Of course adding in a running or extensive cardio routine is not for everyone, but I find even simple things like walking up stairs instead of taking the elevator, getting off the bus a stop early, parking further from your destination, taking a walking lunch, etc. can be simple steps to adding more physical activity into your daily routine.

With working and/or schooling I understand it can be difficult to find the time to go to the gym or cook up a healthy meal but if you take baby steps along the way you can begin to transform your lifestyle into a healthier one.

Some easy steps to begin to transform to your lifestyle:

  • Replace unhealthy eating/drinking habits with more healthy ones
  • Try having juice or lemonade every time you want a soda or overly sugary drink.
  • Eat some fruit, nuts or a granola bar every time you want an unhealthy snack (chips, cookies, etc.).
  • Add in an exercise time slot into your daily routine.

If you find it difficult to get motivated to go to the gym or workout, consider signing up for workout classes or a workout club or community. I have also found that by adding in a time to exercise in my daily routine helps to keep me active.
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