Herbs: Easy to grow and add to your cooking and so nutritious!

by Michelle Dwyer | Jul 10, 2013 | Blog, Health, Nutrition, Recipes, Vegetarian/vegan

You may be seeing many fresh herbs at your farmers’ market, local store, or even in your own garden and be wondering what to do with them.  Herbs are such an easy way to add not only fresh flavor and taste to your recipe, but they are also packed with nutrition.

Three things I really love about fresh herbs are . . .

1. Fresh herbs are VERY nutritious, providing valuable phytonutrients, antioxidants, and anti-inflammatory compounds that both aid digestion and add great flavor!
2. They are very EASY to add to any dish from homemade recipes to canned soup!
3. Also, most herbs are very easy to grow, even in a small space. Then you can just pinch off or cut what you need. Indeed, this is the FRESHEST way to have your herbs!

Did you know that parsley is a great source of vitamin C? Or that rosemary and dill are great for grilled foods because of their anti-carcinogenic effects? Herbs have many healthful effects on our bodies and they taste great too!

Here are three great recipes highlighting herbs:

Orange, Radicchio and Oregano Salad

Ginger-Rosemary Lemon Drop Cocktails

And from the Post Punk Kitchen, a delicious chimichurri sauce that is great on meats, tempeh or tofu, and grilled vegetables!

Ingredients:

• 4 cloves garlic
• 1 cup loosely packed fresh cilantro
• 1 cup loosely packed fresh parsley
• 1 tablespoon of fresh oregano (or 1 t. dried)
• 1/4 cup red wine vinegar
• 2 tablespoons olive oil
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon salt
• 3/4 cup veg broth

Directions: Simply blend all of the sauce ingredients in a food processor until relatively smooth. Use as a marinade and sauce! Can also use basil, dill or mint as the fresh herbs. 

Enjoy and let me know your favorite ways to fresh herbs in your cooking!

6 Things to Look for in a Protein Powder

by Michelle Dwyer | Jun 5, 2013 | Blog, Health, Nutrition, Recipes, Vegetarian/vegan

I often get asked what protein powder I recommend.  It’s a great question, so here are a few guidelines:

1. Read the label. Looks for additives like sugar, color or filler.  I prefer a protein powder that is more basic and unsweetened.  You can always add your own small amount of sweetener to your smoothie, but if it is in the mix, you can’t get it out. I usually recommend sweetening with just fruit or a date.
2. I usually avoid soy in my protein powder, particularly soy protein isolate. This form of soy is highly processed.  Soy is also an additive in a lot of foods, so I try to limit my soy consumption to miso, tempeh and sometimes tofu.
3. Whey: Whey is actually one the best sources of protein.  However it is a dairy product, so if you have any dairy sensitivity, then it should be avoided.
4. Hemp protein, pea protein or brown rice protein:  I like the hemp because it is the least processed–usually just ground hemp seeds.  The taste is fairly neutral, maybe a little nutty, and it can be a little gritty.  Brown rice and pea protein are often good choices as well. When possible, look for organic.
5. Additions of green juice powders, probiotics or enzymes can be great if you want that in your powder as well. Sometimes I do. Just be sure to read the label carefully to look for hidden ingredients you may not want to be eating.
6. Lastly, you have to experiment to see what you like.  I’ve tried dozens of protein powders—some I liked, some I didn’t.  It’s probably also not a bad idea to switch up protein powders from time to time.  Our bodies like variety!!

Here’s a basic smoothie recipe to get you started:

1/2 cup unsweetened almond milk

1/2 coconut water

1/2 cup frozen blueberries

1 serving of protein powder

1-2 T. of chia or flaxseeds

Enjoy!