Soup is in season

There still a little chill in the air and a few more months before winter turns to spring. Quite frankly soup is always in season and so is the most incredible vegetable in the world - Sweet Potato! Partner Sweet potatoes blend well with peanuts to make a delicious, nutrient dense, delightful Sweet Potato Peanut Butter Soup!

Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Peanuts grow underground like potatoes. Contrary to popular belief, this legume is not a nut. Nuts grow on trees. Nutritionally speaking, peanut butter is a good source of vitamin E, B6, niacin, calcium, potassium, iron and is rich in healthy monounsaturated fat. According to The Peanut Institute, this popular snack is packed with 8 grams of protein per ounce, more than any other nut. In addition to being high in necessary nutrients such as magnesium, phosphorus, selenium, zinc, when paired with other nutrient-rich foods (like sweet potatoes), studies have shown that peanuts helps us absorb nutrients better.

SWEET POTATO PEANUT BUTTER SOUP

2 large sweet potatoes (10-12 ounces each)
1 carrot, peeled and chopped
1 tablespoon grapeseed oil
1 small yellow onion, chopped
1 large clove garlic, chopped

 2 tablespoon organic ground ginger root

2 teaspoons ground cumin

2 teaspoons ground coriander

1/2 teaspoon ground cinnamon

1 15-ounce can crushed tomatoes

3 cups organic vegetable juice broth

½ cup creamy natural peanut butter

1 tablespoon ground black pepper to taste

1/8 teaspoon pinch cayenne pepper

Ø  Boil sweet potatoes until cooked through. Set aside to cool. 

Ø  Heat the oil in a large saucepan over medium-high heat.           

Ø  Sauté the onion and garlic 10 minutes, until lightly browned.   

Ø  Mix in the, ginger, cumin, coriander, cinnamon, and cook, stirring, for 1 minute more.  

Ø  Stir in 1 cup of broth. Stir in the tomatoes, and continue to cook and stir about 5 minutes.  

Ø  Simmer for 10 minutes and set aside.  

Ø  Peel the sweet potatoes and cut into bite-size pieces. Place in a food processor along with 2 cups of broth, carrots and peanut butter. Puree until completely smooth.  

Ø  Add tomato mixture to the sweet potato mixture in the food processor and blend well.  

Ø  Return the soup mixture to the saucepan. Add cayenne and black pepper.  

Ø  Simmer for 10 minutes.  

Ø  Serve with hearty bread or crackers

Yours in health - Dr. Velonda   

TWITTER: #drvelonda  WEBSITE: www.sweetpotatodelights.org

Pass the PROTEIN, Please!

In spite of what we believe, most Americans get more than enough protein in their diets. Unless you are an athlete, weightlifter or serious exercise enthusiasts, you want to focus on less rather than more protein. Eating too much protein has been associated with a number of negative effects on the body, including:

1. Weight gain. Excess calories from excess protein may be stored as body fat.
2. Intestinal irritation. Too much protein has been linked to constipation, diarrhea and/or excessive gas.
3. Dehydration. Experts advise drinking a half gallon of water per 100 grams of protein.
4. Seizures. Seizures have been linked to excess protein intake – but only if insufficient amounts of water are consumed.
5. Increase in liver enzymes.
6. Nutritional deficiencies. Just focusing on protein intake causes some high-protein dieters to overlook other nutrients. Ensure that your diet is balanced and nutritious.
7. Risk of heart disease. This is a bit misleading. A healthy high-protein diet is not associated with heart disease. But if you are getting all of your protein from unhealthy sources that are loaded in unhealthy fats, obviously the risk for heart disease will increase.
8. Kidney problems. Some believe that high protein and low carbohydrate diets – when done long term – can possibly cause kidney issues, but more research needs to be done.

Source: http://www.daveywaveyfitness.com/nutrition/8-side-effects-of-too-much-protein/http://www.daveywaveyfitness.com/nutrition/8-side-effects-of-too-much-protein/

Personal Trainer Davey Wavey suggest the following 5 tips to help exercise enthusiasts balance protein needs with a vegan diet?

1. Eat lots of nuts. 1/4 a cup of nuts can have upwards of 8 to 9 grams of decent quality protein.
2. Cook with quinoa. 100 grams of quinoa contains some 14 grams of high-quality protein. In fact, the protein in quinoa has a higher rating than either beef or chicken.
3. Stock up on oatmeal. A cup of oatmeal has 6 grams of relatively high quality protein.  A great way to start the day!
4. Spread the hummus. A half cup of commercial hummus has 10 grams of protein, and it makes a great addition to a sandwich – or a condiment for fresh veggies.
5. Almond and peanut butter. These butters are  wise choices and great additions for smoothies and snacks. Typically, a serving of nut butter will have 6 – 8 grams of protein

Source: http://www.daveywaveyfitness.com/nutrition/5-protein-tips-for-vegan-muscles/http://www.daveywaveyfitness.com/nutrition/5-protein-tips-for-vegan-muscles/

There are many athletes and celebrities that swear by vegetarian and vegan diets, including Jake Shields –Vegetarian Boxer  http://www.youtube.com/watch?v=mqzPOUaSg2Y

Check out these Hollywood stars that don’t eat meat: http://www.everydayhealth.com/diet-nutrition-pictures/influential-celebrity-vegetarians.aspx#/slide-1

Yours in health,

Dr. Velonda

Reserve your copy of the new cookbook entitled Beyond Candied Yams and Sweet Potato Pie, special price only for National Nutrition Month (ends 3/31/12) http://beyondcandiedyams.eventbrite.com

Cooking with Quinoa

Can you say  keen-wah"?  

Although quinoa has only been known in the U.S. as a super food in the last few years, the Incas have known the nutritional assets of this South American grown seed for many millennia. Known to the Incas as “chisaya mana” or the mother of all grains, this rice like food is not only wheat free but also gluten free. SOURCE - http://www.mnn.com/food/healthy-eating/stories/quinoa-nutrition-facts

Quinoa is the umbrella term that encompasses the different quinoa varieties. There are about 120 species of the Chenopodium plant, which produces the quinoa seeds. Quinoa come in a variety of sizes, shape and color, including pink, light brown, yellow, black, red, gray or take on shades in between. SOURCE - http://www.quinoa-nutritionfacts.com/Types-of-Quinoa.html

 

Quinoa Nutrition Nuggets:

The following quinoa nutrition facts reveals why a single serving (one cup) of this whole food is a celebrated super food:

It is low in calories (220 calories per cup)

• It is gluten free
• Contains no saturated fat
• Has a glycemic load of only 18 out of 250
• Contains 5 grams of fiber
• Contains 8 grams of protein
• It is loaded with minerals:

ü  Rich source of magnesium (1 serving of quinoa can meet 48% of the daily value that we need).

ü  20 percent of daily value of folate

ü  30 percent of magnesium daily value

ü  28 percent daily value of phosphorous

ü  15 percent daily value iron

ü  18 percent daily value of copper

ü  Almost 60 percent daily value of manganese

• It is rich in tryptophan
• It contains all nine essential amino acids including lysine.

SOURCE - http://www.quinoa-nutritionfacts.com/

Cooking with quinoa

Cooked quinoa is fluffy with a slightly nutty and al dente texture. It is prepared the way most grains are cooked; simmered in water or cooked in a rice cooker. To cook quinoa, use a high heat setting to bring to boil then cover and simmer for about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed.

Quinoa can add texture and flavor to salads, breakfast cereals, pilafs, casseroles, soups and they can also be used in baking desserts.



Quinoa Vegetable Stir Fry

 2 cup prepared quinoa

1 tbsp. vegan margarine (Earth Balance)

2 tbsp. Bragg liquid aminos

½ cup shredded cabbage

1 small Zucchini, julienned

1 small Yellow squash, julienned

½ medium sweet potato, shredded

1 orange bell pepper, julienned

Herbamare

Allspice

Spike

DIRECTIONS:

In large saucepan heat margarine and Bragg

Add cabbage and stir for 2 -3 minutes

Add remaining vegetables and stir fry until tender

Add seasoning to taste

Serve over prepared quinoa

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Visit https://www.facebook.com/pages/Be-Fit-Inc/138592976177146 for more recipes and nutrition nuggets.

Mark your calendar for the release of "Beyond Candied Yams and Sweet Potato Pie"  April 2012!

Send your questions or speaker request to drvelonda@gmail.com

Yours in health

Summer Blackeye Pea Salad

I recently met Rose Parker, Macrobiotic Counselor at the Art & Health Fair presented by the Wellness Plan in Midtown Detroit, Michigan (7/23). Our vendor tables were side by side at the event. The following recipe is adapted from the salad she was sampling and demonstrating how easy it is to prepare. Yum, yum...please enjoy, share with friends and tell me what you liked most about the recipe:

Summer Black-eyed Pea Salad

1/2 Red onion, chopped

1 large carrot, peeled & chopped

2 medium garlic gloves, chopped

2 medium celery stalks, chopped

1/2 Red bell pepper, chopped

1/2 Orange bell pepper, chopped

1/2 Green bell pepper, chopped

1 cup Blackeye peas, soaked, cooked to tender and drained

1/3 Hulled barley, washed, cooked to tender and drained

2 tablespoons Vegennaise

Herbamare to taste

Allspice to taste (or Braggs Sprinkle)

Cayenne pepper to taste

Mix together all the above ingredients. Chill and serve on red leaf lettuce with sesame seed crackers or pumpernickel bread!

Yours in health,

Dr. Velonda

Processed foods and GMOs

Did you know that 75% of processed foods contain genetically modified organisms? How is that possible, you ask? Most processed food contain some form soy, corn or canola oil which top the list of GMO crops. Going vegetarian is a great way to minimize this concern because currently most fruit, vegetables, grains and beans are not genetically modified (except some potatoes, squash and papaya).
More on avoiding GMOs >>>>
http://www.savvyvegetarian.com/blog/advice/how-to-avoid-gmos-in-your-food

Would you be surprised to know that the GMOs that have been introduced into our food supply since the mid-1990s are found in 60-70% of the foods in the US? There are many reports indicate that GM foods have never been adequately tested and have never been shown to be safe for human consumption. Check out this article which explains why GMOs are extremely dangerous- http://www.savvyvegetarian.com/articles/campaign-healthier-eating.php

This is the best time of year for plant based eating! Farmers Market, here we come ;~)

Yours in health,
Dr. Velonda

Cooking up Veggie Quiche

Eating healthy on the run just became a little easier with this easy 6 ingredient recipe. Vegetarian Veg-All Quiche is rainbow eating made easy!.

1 Organic Pie Shell (Wholly Wholesome)
1 15-ounce can of Veg-All (Allens Vegetables)
2/3 cup mozarella cheese
1/2 cup diced mushrooms (I prefer portabella)
1 cup egg substitute
1/2 cup almond milk
1 tablespoon red onions

Pre-heat oven to 350 degrees
Place Veg-all,cheese and mushrooms in pie crust
Mix egg substitute, mil and onions together, then pour over veggie mixture
Cook 35-45 minutes or until inserted knife comes out clean.

For the visual learner, check me out on Fox2 TV

http://www.myfoxdetroit.com/dpp/mornings/recipes/vegetarian-veg-all-quiche-20110308-mr

Happy Holidays the Vegetarian Way

Holidays Cooking tip from Savvy Vegetarian!

At this time of year we get so caught up in holiday stuff that we don't take time to cook and eat well. Crock pot cooked stews take little time to make, freeze well, and are guaranteed to make Santa's helpers happy. 

The Savvy Vegetarian offers the delicious crock pot stew recipe “Jamaican Red Bean”, which combines the rich flavors of garlic, tomato, sweet potato, curry spice, dark red kidney beans and coconut milk, for a simple but spectacular Caribbean dish. Follow the link below for this heart dish:

http://www.savvyvegetarian.com/vegetarian-recipes/jamaican-red-bean-stew.php

You can find other easy crockpot soup recipes in 

Mark you calendar for the 2nd Saturday Wellness 2011 Tasteshop & Webinar Series. For info email info@befitinc.com

 http://drvelonda.vemma.com