Roasted Asparagus has become a regular side dish and even snack for me. Sometimes it is difficult to decide between making sweet potato french fries or asparagus... and I love french fried sweet potatoes.
Roasted Asparagus Recipe
1 1/2 Lbs. fresh asparagus, trimmed (Thin asparagus works best)
3 T, extra-virgin Olive Oil
1/2 tsp. Sea Salt
2 Tbsp Earth Balance Butter (optional)
Preheat oven to 500 degrees. Trim the asparagus. (For first timers, see video below).
Spread asparagus on a baking sheet in a single layer and brush with olive oil. Sprinkle with sea salt and roast the asparagus in the upper third of the oven until the spears are tender when pricked with a tip of the knife: about 10 to 12 minutes depending on their thickness. I like to cook them until the ends start to brown and get a little crispy. Remove from oven.....
Optional.... I find the asparagus tastes so good as is that I do not need the additional ingredient. But for those of you who like butter, this is worth the try. Immediately place the butter on a corner of the hot baking sheet to melt with tongs. Transfer the asparagus to a serving platter. Pour melted butter over the asparagus and serve. Serves 6but only two of us usually eat it all.
This asparagus goes with just about everything ~ I have put it on pizza, eaten with mashed potatoes or sweet potatoes and today we had it with scrambled eggs. No, I don't usually eat eggs but found a lady down the street with chickens running around her back yard and bought some from her. No factory farmed, store purchased eggs for me.
I wish that I could get a picture that does the taste justice. You will just have to try it for yourself.
Here is my favorite recipe for an easy Oat & Apple Crumble...
Topped with a scoop of Nada Moo
6 Cups apples, peeled, cored & sliced, I used cooked apples
1 Cup Regular (Organic) Oats
1/2 Cup Whole Wheat Flour
1/2 Cup All-purpose Flour, I use non-bleached
1 Cup Brown Sugar
1 1/2 teaspoon ground Cinnamon
1/4 teaspoon sea salt
1/4 Cup apple juice
2 Tablespoons Oil, I use melted coconut oil or olive oil
Preheat oven to 350 degrees. Spread oats on a baking sheet and bake, stirring occasionally, for 15 to 18 minutes, until lightly browned and fragrant. Cool.
In a lightly oiled 2-quart baking dish, arrange sliced apple in a single layer, In a bowl combine dry ingredients, oil and apple juice. Sprinkle over fruit and bake at 30 degrees for 35 to 40 minutes, or until browned.
Since I don't consume dairy, I like to top my Apple Crumble with a scoop of Nada Moo Frozen coconut milk. Their products are also Gluten Free. There are many delicious flavors but I stick to the Vanilla....ahh for this luscious desert. I love them all but the Lotta Mint Chip is my favorite.....
Many of the houses on my street have apples trees... how I wish there was one on my property. But the next best thing was when my neighbor, Bob, told me to help myself to the apples on the tree just across the bridge. Even better, the apples are organic and have not been sprayed with anything. I have spent two mornings in the last week picking apples, coring, peeling and cooking them. So far I have turned them into Applesauce, Oat & Apple Crumble and Apple-Cinnamon muffins (recipe listed in previous blog). Other than the time spent peeling the apples, cooking them was an easy process.
All I did was rinse them off, core & peel them, cut them up in small chunks and bring them to a boil in a pan of water with a couple of teaspoons of cinnamon and a teaspoon of allspice added. You can also add sugar, if you want sweetened applesauce. Since I use most of my applesauce in recipes (including my dogs treats) I wanted it unsweetened. Watch them carefully, as it only takes the apples a few minutes to cook.
For Applesauce, I placed the drained apples in my blender and pureed to the desired consistency. If it is too thick, you can add some of the apple juice from the pot into this mixture. I also bottle and save the juice to be used in other recipes.
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Nutritional Information & Factz
We have all heard the saying "An apple a day keeps the doctor away" but most have no idea that the apple was one of the First "Powerfoods". The nutritional values of this beautiful & amazing fruit are limitless. Here is a list of the top ten Health benefits, according to www.care2.com
Health Benefitz:
Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury.
Apple pectin helps reduce cholesterol levels by lowering insulin secretion.
In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma.
According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.
Apple cider vinegarcan help prevent the formation of kidney stones. (And recently helped cure me of my nasal infection.)
Studies indicate that eating apples daily can reduce skin diseases.
According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn't.
An apple has only 50-80 calories and has no fat or sodium.
Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium.
Apples provide a source of potassium which may promote heart health.
I would like to add to the above list, The Anti-Cancer Properties of APPLES:
Over the last decade, a host of studies have been done on the anti-cancer properties of apples. Many of these studies have made headlines by producing surprising and favorable results.
Although most of the studies done thus far have focused on specific chemical compounds or nutrients in apples, when we look at the nutrients studied together we get a clearer picture of apples as anti-cancer powerhouses.
Due to the weight of mounting evidence for apples’ anti-cancer properties, they have been added to the American Institute of Cancer Research’s “Foods That fight Cancer” list.
Aspects of apples studied in relationship to anti-cancer properties and other disease prevention:
Vitamin C (antioxidant)
Fiber/Pectin (cleansing, lowering cholesterol)
Flavonoids, such as quercetin (which slow development of cancers of the colon, lung and breast.)
Triterpenoids, found in the peels of (ORGANIC) apples (which inhibit or kill cancer cells)
Interesting Apple Factz:
~ There are more than 7,500 varieties of apples. ~ The apple tree is a member of the rose family. ~ When you eat an apple you are consuming a lot of air; 25 percent of their volume is air! ~ Apples have 5 percent protein. ~ Apple trees can live to be 100 years old! ~ The largest apple weighed three pounds. ~ In ancient Greece when a man proposed to a woman he would toss her an apple and if she decided to catch it, it meant she accepted. ~ The original proverb about eating an apple a day, which came about in 1866, was: "Eat an apple on going to bed, and you'll keep the doctor from earning his bread." ~It takes the energy from 50 leaves to produce one apple.
To get the most from eating power food apples: ~ Eat apples with skin to get the nutrients; many of the nutrients are in the skin or just under the skin (most of the vitamin C and vitamin A are in the skin). ~ Apples have been found to be the most heavily pesticide-contaminated produce products according to The Environmental Working Group. The most common pesticides found on apples are Permethrin and DDT. Non organic apples are often waxed which is not digestible. So...Try to buy organic apples or if you cannot, wash them thoroughly before use preferably with a fruit and vegetable wash or peel them. ________________________________________________
I have also read, and believe through experience that Apples are better at giving you energy and mental clarity than caffeine.... even first thing in the morning.
So take advantage of any opportunity you have to pick or purchase local,organic Apples right NOW.... before the winter comes.
Last week I made some of the "Moist Incredible Pumpkin Bread" and took it into Super Fly. (Recipe below) Even on the second morning it was still incredibly moist and all gone by lunch time. As I had left over canned pumpkin and didn't want to waste it, I looked for a quick & easy recipe to use it up. Luckily, I found this delicious Pumpkin Smoothie Recipe. At first I wasn't quite sure about Pumpkin in a smoothie but one sip changed my mind forever. Now I crave them all the time....
Vegan, gluten free, dairy free, sugar free, yeast free, corn free - this smoothie is creamy and light. Not only will it add extra fiber to your day, but having pumpkin in the morning will keep you fuller, longer! It is delicious even without the Vegan Whipped Topping.
Ingredients:
1 Cup Vanilla Almond Milk (I use sweetened)
1/2 Cup Canned Pumpkin (I use Farmer's Market Organic Pumpkin with a BPA Free Liner)
1/2 Ripe Banana
1 Tbsp. Maple Syrup
1/2 tsp. Pure Vanilla Extract
1/4 tsp. Ground Cinnamon
1/8 tsp. Ground Ginger
Pinch of Ground Nutmeg
Pinch of Ground Cloves
Pinch of All Spice
Directions:
Place everything but whipped topping in the blender. Blend until Smooth. Pour into your favorite glass and place a couple tablespoon of coconut whipped cream on top. (Optional and is great without it.) Sprinkle with cinnamon if desired!
Vegan Whipped Cream:
1 Can of full fat Coconut milk, chilled in the fridge overnight
1/2 tsp. pure Vanilla extract
2 Tbsp. Palm/Coconut sugar, ground in coffee grinder
1 chilled glass bowl
Pierce the bottom of the chilled can of coconut milk to drain out the liquid portion of milk. Then, open the top of the can and drop the solid milk and vanilla extract into the chilled glass bowl. Beat with hand mixer for 15 seconds before adding powdered coconut sugar and blending for another 15 seconds. Please back in fridge until ready to use. THIS IS A GREAT SUBSTITUTE FOR WHIPPED CREAM ON ANYTHING!!
I hope you enjoy & remember YOU ARE what you EAT!! Beci
Along with the leaves turning spectacular shades of yellow, orange and red, another sure sign of fall is PUMPKINS.
The pumpkins in the garden are finally mature, and the kids are looking forward to cutting them into Jack-O-Laterns for Halloween.
October & November wouldn't be the same without Pumpkins adorning our doorsteps and cooking in our ovens.
While I must admit Pumpkin Pie is my number one favorite, this incredible Pumpkin Bread is a close second and doesn't last for long around the house.
SUPER MOIST (VEGAN) PUMPKIN BREAD
INGREDIENTS:
3 1/2 Cups Organic Un-Bleached Flour
2 Cups packed Dark Brown Sugar
2/3 Cup White Sugar* (I use Raw Sugar)
2 teaspoons Baking Soda
1 teaspoon Sea Salt
1 teaspoon ground nutmeg
1 1/2 teaspoons ground cinnamon
2 Cups Pumpkin Puree
1/2 Cup Coconut Oil
1/2 Cup Applesauce
2/3 Cup Coconut or Almond Milk*
2/3 Cup flaked coconut (optional)
* If using Sweetened Milk reduce Sugar to 1/3 Cup
DIRECTIONS:
Preheat oven to 350 degrees F. Grease two 8 x 4 inch loaf pans with coconut oil.
In a large bowl, stir together the flour, brown sugar, regular sugar, baking soda, salt, nutmeg & cinnamon. Add the pumpkin puree, oil, applesauce, milk and mix until all the flour is absorbed. Fold in the flaked coconut (if using). Divide the batter evenly between the prepared pans.
Bake for 1 hour and 15 minuted in the preheated oven, or until a toothpick inserted in the center comes out clean. (My oven cooks fast and is ready in about an hour...so start checking it around the 50 minute mark)
Remove from oven, and cover loaves tightly with foil. Allow to steam for 10 minutes. Remove foil, and turn out onto a cooling rack. Tent loosely with the foil, and allow to cool completely.
Not only does pumpkin taste good but it is also good for you.......
Health Benefits of Pumpkin
It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" (ARMD) in the elderly.
The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
It is also rich source of minerals like copper, calcium, potassium and phosphorus.
Pumpkin Seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.
I hope you enjoy and Remember.... You Are What You Eat. Beci
This last weekend I had an Autumnal (or Fall) Equinox Celebration at my home and it seemed like the perfect time to make my favorite Minestrone Soup Recipe. The leaves are starting to change color and slowly fall off the trees. The temperature is also getting down right crisp in the evening and early mornings. September is my favorite month and for the first time ever, I am looking forward to fall & winter.
About this time last year, I was looking for a great Minestrone Soup Recipe and my dear friend Ashley found this in the newspaper. It came from the Restaurante Della Fontana. For those of you around my age, you most likely ate at the Della Fontana before one of your High School Proms. It brings back many wonderful memories.......
Minestrone Soup
~ Restorante della Fontana ~
¼ Cup Olive Oil
1 Cup diced onions
1 Cup diced carrots
1 Cup diced celery
½ Cup pearl barley
3 Cups Water
1 Cup chopped cabbage
1 Cup chopped spinach
1 Cup green beans, chopped into 1-inch pieces
2 Tablespoons garlic
1 Cup cooked (or canned) kidney beans
1 (28-ounce) can crushed tomatoes
1 ½ teaspoons salt (I use sea-salt)
1 teaspoon freshly ground black pepper
1 Tablespoon dried basil
1 Tablespoon dried oregano
2 (32-ounce) boxes beef broth plus 1 Cup (I use Vegetable broth)
1 Cup ditalini pasta (I use 1/2 ditalini and 1/2 small shells)
In a large pot over medium-high heat, warm the oil.Add the onions, carrots and celery.Cook until the onions are translucent and the other vegetables are softened, about 7 minutes.Remove from the pot and set aside.
Add the pearl barley and water to the pot, cover, and bring to a boil.Reduce the heat to low and cook, covered, about 35 minutes.
Add the cabbage, spinach and green beans and continue to cook, covered, until the spinach has wilted and the cabbage is tender, about 10 minutes.
Add the garlic, kidney beans, tomatoes, salt, pepper, basil, oregano& broth and bring to a boil.Reduce the heat to low and cook, covered, about 15 minutes.(I also added the onions, carrots and celery mixture at this point)
Add the pasta and continue to cook, uncovered and stirring occasionally, another 10 minutes.Season with Salt and pepper.
MAKES 5 quarts!
TIP: I love a little more kick and add a bit more Oregano to the recipe. It also freezes well so I often make a double batch. When un-freezing, you will need to add more water or vegetable broth while heating.
A few weeks ago I discovered a wonderful Lotion called EveryDay Shea Moisturizing Body Lotion. EveryDay Shea has a complete body care line which includes, Hand Soap, Bubble Bath, Shampoo & Conditioner, Baby Lotion & Body Bath. This line of body care is....
After doing some research, I found that EveryDay Shea is an extension of Alaffia Sustainable Skin Care. Alaffia was founded by Olowo-n’djo Tchala, a Togolese native, as a way to generate funds to conduct community enhancement projects in his home country and other West African nations in order to reduce poverty and gender inequality. Olowo-n’djo believes that Africans can mobilize their natural resources in a sustainable manner to empower their own communities, and that this is a more sustainable avenue towards reducing poverty than waiting for outside aid or for corrupt governments to fall. Alaffia and the Alaffia Shea Butter Cooperative were founded in order to trade the indigenous resource – Shea Butter – in the West to raise proceeds which are then returned to Togo in the form of community projects.
Here is a Short Video About Alaffia Sustainable Skin Care:
Like all other Alaffia Products, 10% of sales are allocated to support Alaffia's community empowerment projects in West Africa. These projects are aimed at reducing poverty and empowering women in poor communities in Togo, and include:
Bicycles for Education: Donations of used bicycles from our US communities give disadvantaged students in Togo the incentive to stay in school. They have sent more than 3500 bicycles to Togo and distributed them to girls and boys in more than 70 villages.
Maternal Health: 1 in every 16 women faces death from pregnancy and birth related complications in West Africa. Alaffia funds prenatal care for 700 mothers each year to help reduce maternal deaths, since saving mothers is critical for reducing poverty in their communities.
School Supplies & Repairs: Spending on education in Togo has dropped by half over the past ten years, meaning families and communities must make up the difference. Every year, they donate school supplies to hundreds of families. Alaffia also donates metal roofs, bench seats, and school supplies to rural schools in central Togo to help these communities maintain their schools. In 2011, they built our first high school in Kouloumi, Togo. (Video Below)
Reforestation To help mitigate the effects of climate change, combat deforestation, and prevent soil erosion in Togolese communities, they plant 8,000 trees each year.
During the past few months, Alaffia has been working on a few short videos, with the hope of providing you with a deeper knowledge of Alaffia and their products. The following are links to YouTube videos, including an overview of their Shea Butter Cooperative, the celebration and inauguration of the first high school they constructed, an introduction to their new Authentic African Black Soap (which has the most positive reception of any product Alaffia has introduced!) and an overview of our Beautiful Curls line. ENJOY!
I would love for you to take a brief moment to watch these short films – no more than 4 minutes each. This is a way for you to realize your contribution when you purchase Alaffia and the positive impact that it has on the lives of disadvantaged individuals in Togo.
Not Only are you making a positive impact when you purchase Alaffia Skin Care Products, you are using a product with amazing health benefits. Here are some of the ingredients:
Wild Harvested Baobab
West African Neem
Virgin Coconut Oil
Red Palm Oil
Extra Vigin Cocoa Butter
African Wild Honey
BASE OF SHEA BUTTER
The Benefitz of Shea Butter
This comes direct from Alaffia's web-site (www.alaffia.com) about SHEA BUTTER and itz healing powers:
Shea Butter
Shea Butter is the oil from the nuts of wild Shea trees (Vitellaria paradoxa) scattered throughout the wooded savanna of West and Central Africa. Shea Butter has been used for centuries in Africa and is completely enmeshed within the history and culture of the West African savanna. Shea Butter is mentioned in almost all African historical documents, including a reference as early as Cleopatra’s Egypt, which mentions caravans bearing clay jars of Shea Butter for cosmetic use. Funeral beds of kings were carved in the wood of old Shea Trees, and Shea Butter has always been a staple of African pharmacology
Indigenous Knowledge for Skin Care Shea Butter has been used for centuries in Africa as a decongestant, an anti-inflammatory for sprains and arthritis, healing salve, lotion for hair and skin care, and cooking oil. However, the protective and emollient properties of Shea Butter are most valued for skin care. In recent clinical trials, Shea Butter was found to help to protect skin against climate and UV aggressions, prevent wrinkle formation, soothe irritated and chapped skin, and moisturize the epidermis. Shea Butter also enhances cell regeneration and capillary circulation, which helps prevent and minimize stretch marks, inflammations, and scarring.
Unrefined Shea Butter Only pure, unrefined Shea Butter contains its full healing and moisturizing properties. Most Shea Butter available to the general public outside West Africa is white and odorless: in other words, it has been “refined” to remove the natural scent and color of natural Shea Butter. In the process, the majority of the effective agents are also removed.
In addition, refined Shea Butter has usually been extracted from the shea kernels with hexane or other petroleum solvents. The extracted oil is boiled to drive off the toxic solvents, and then refined, bleached, and deodorized, which involves heating it to over 400 deg F and the use of harsh chemicals like sodium hydroxide.
Shea Butter extracted in this manner still contains some undesirable solvent residues, and its healing values are significantly reduced. Antioxidants or preservatives such as BHA (butylated hydroxyanisole) or BHT (butylated hydroxytoluene) may be added as well. The end result is an odorless, white butter that may be aesthetically appealing, but lacks the true moisturizing, healing, and nutritive properties of true traditional Shea Butter
Try Shea Butter on these conditions:
Wrinkles
Dry Skin
Psoriasis
Massage
Hair care
Stretch marks
Burns
Arthritis
Chapped lips
Sun damage
Cracked and dry heels or elbows
Small wounds and scrapes
Diaper rash (prevention and relief)
Insect bites & stings
Muscle fatigue, aches & tension
Pets (skin infections, dry skin & coats)
In summary, I highly recommend Alaffia Skin Care Products. It will not only make your skin look and feel better, it will give you peace of mind knowing you are making a positive impact on the people in Togo, West Africa and supporting a sustainable product that is good for our planet.
