Whole Foods, Plant-Based

Vegan Coach Easy natural vegan cooking techniques for working with whole foods; Recipe-free cooking tips that work even on your busiest days; General nutrition suggestions based on the latest research; Helpful weight loss advice; Tasty vegan recipes; ...and more.

The Vegan Cooking Guide provides a long list of foods like vegetables, beans, and grains, with detailed instructions on how to clean and prep each food, suggested cooking techniques, and "Flavor Matches" so you can build your own unique recipes on-the-fly, quickly and easily.

Vegan Cooking Guide


various forms of phenylalanine have been tried as a possible treatment for depression. D-phenylalanine (but not L-phenylalanine) has been proposed to treat chronic pain. It blocks enkephalinase , an enzyme that may act to increase pain levels in the body.


Black-eyed_pea The "good luck" traditions of eating black-eyed peas at Rosh Hashana, the Jewish New Year, are recorded in the Babylonian Talmud (compiled circa 500 CE), Horayot 12A: "Abaye [d. 339 CE] said, now that you have established that good-luck symbols avail, you should make it a habit to see qara (bottle gourd), rubiya (black-eyed peas, Arabic lubiya), kartei (leeks), silka (either beets or spinach), and tamrei (dates) on your table on the New Year." However, the custom may have resulted from an early mistranslation of the Aramaic word rubiya (fenugreek)... This custom is followed by Sephardi and Israeli Jews to this day.

Another suggested beginning of the tradition dates back to the Civil War, when Union troops, especially in areas targeted by General William Tecumseh Sherman, typically stripped the countryside of all stored food, crops, and livestock, and destroyed whatever they could not carry away. At that time, Northerners considered "field peas" and field corn suitable only for animal fodder, and did not steal or destroy these humble foods.

Texas caviar, another traditional dish in the American South, is made from black-eyed peas marinated in vinaigrette-style dressing and chopped garlic, and served cold.

In Vietnam, black-eyed peas are used in a sweet dessert called chè d?u tr?ng (black-eyed peas and sticky rice with coconut milk).

In Greece, Turkey (Börülce salatasi), and Cyprus, black-eyed peas are eaten with vegetables, oil, salt, and lemon.[8] in Syria, Jordan and Lebanon Lobya or green black-eyed-beans are cooked with onion, garlic, tomatoes, peeled and chopped, olive oil, salt and black pepper.

In India, black-eyed peas is called Lobia or Rongi in Northern India and is cooked as daal, served with boiled rice.[9] In Kannada a south Indian language it is also called Alsande Kalu, and is popularly used in preparation of huli, a type curry.[10] In Maharashtra it is called Chawli (pronunced chau-lee) and is made into a curry viz. Chawli Amti [11] (also called Chawli Usal).

In Indonesia, black-eyed peas are called kacang tunggak or kacang tolo in the local language. They are commonly used in curry dishes such as sambal goreng, a kind of hot and spicy red curry dish, sayur brongkos, or sayur lodeh.

Are black-eyed peas really peas? Cultivated since pre-historic times in China and India, they are related to the mung bean. The ancient Greeks and Romans preferred them to chickpeas.

The Nutrition of Black Eyed Peas There are two types of dietary fiber: soluble and insoluble. Beans contain mostly soluble fiber, which can help decrease blood cholesterol levels and therefore may help reduce the risk of heart disease. Soluble fiber may also help patients with diabetes maintain improved blood sugar levels because the fiber helps to slow the rate of absorption of carbohydrate.

Black-eyed peas are especially rich sources of potassium. This mineral is important for the proper function of all cells, tissues and organs in the body. It is also crucial for heart function and plays a key role in muscle contraction. Healthy adults over the age of 19 need at least 2000 milligrams per day, and black-eyed peas provide over half that in one serving (1148 milligrams).

Zinc is another mineral found in black-eyed peas. Zinc is involved in many aspects of cellular metabolism, and is therefore essential for the immune function, protein synthesis, wound healing and healthy cell division. Black-eyed peas provide five of the 8-11 milligrams of zinc that is recommended each day.

Most beans, including black-eyed peas, are a rich source of iron. Iron is an essential component of one of the proteins found in the red blood cells which carry oxygen to all body tissues. Black-eyed peas contain 6% of the daily value of iron in the form of non-heme iron. The peas also contain 1.3 milligrams of vitamin C which helps the body absorb non-heme iron.

Legumes As with many vegetables, the more beans you eat, the more your body will become adapted to them. Dietitians recommend introducing these foods to your diet a little at a time to give your body a chance to get used to them.

BLACK EYED PEAS – HEALTH BENEFITS They can even help with weight loss because they’re filling but low in calories. A half-cup serving has only 80 calories, making black-eyed peas an excellent choice for anyone trying to drop excess weight.

Like most beans, black-eyed beans are rich in the best sort of fiber – soluble fiber – which helps to eliminate cholesterol from the body. They are a good source of folate, potassium, copper, phosphorous and manganese. As a high-potassium, low-sodium food they help reduce blood pressure... Beans also contain protease inhibitors which frustrate the development of cancerous cells.

... increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome. Fiber also helps keep your cholesterol levels healthy by preventing cholesterol from being absorbed into your bloodstream, which reduces your risk of developing heart disease. Additionally, high-fiber foods keep you feeling full, since they are digested slowly — which is important for weight control.

Texas Caviar Recipe

4 cups of cooked black-eyed peas (2 15-ounce cans, rinsed and drained)
8 green onions, just the green parts thinly sliced
1/2 cup chopped cilantro
3 jalapeño chile peppers, stems and seeds removed (wear gloves! do not touch your eyes after handling them!), finely chopped
2 plum tomatoes, diced, or 1/2 cup of canned diced tomatoes, drained
1 yellow bell pepper, seeds and stem removed, diced
3 cloves garlic, minced
2 Tbsp olive oil
2 Tbsp lime juice
1 teaspoon ground cumin
Salt and black pepper, to taste

In a medium bowl, stir together the black-eyed peas, green onion greens, cilantro, chopped jalapeño, tomatoes, bell pepper, and garlic.
In a separate bowl, whisk together the olive oil, lime juice, and cumin. Pour over the the black-eyed pea mixture. Stir to coat. Add salt and pepper to taste.
Best chilled for several hours. Serve cold as a side salad or with tortilla chips.


Eggplant for your health The eggplant is considered to originate from India where it grew wild, and was first cultivated in China. It was introduced into Europe during the middle Ages by the Moors where it soon became popular.

Thomas Jefferson, who happened to be an experimental botanist, introduced eggplant to the United States in 1806. Eggplant is a member of the nightshade family of vegetables like tomato, bell pepper and potato. Among the main growers of eggplant are Italy, Egypt, China, Japan and Turkey. Eggplant has glossy skin, while its flesh is spongy and cream-colored. They can be found in your store year round but the actual growing season is between July and September.

The name eggplant came from its yellow and white color, which resembles a goose’s or a hen’s egg, as well as its characteristic shape.


Fresh eggplants should be plump and glossy without any noticeable scars or bruises. It is also important to inspect them for mold around their caps. Eggplants rot quickly and should be eaten right away once they are purchased. Make sure to scrub them thoroughly before cooking. Peeling is optional, and the skin does contain health benefits. Eggplant is a versatile fruit that can be baked, steamed, or boiled.


5 Minute Millet

1 cup millet
2½ cup water

1. Bring water to a boil.
2. Add millet and simmer on low for about 20 minutes, until millet has absorbed all of the water.
3. Let millet cool for 5 minutes.

Step 1: Get a cup of millet.
Step 2: Place the millet in a pot and add two cups of water. Set the millet to medium high heat and when it starts boiling turn the heat down to low and cover the pot.
Step 3: After 10-15 minutes all the water should be absorbed and the millet will be cooked.
Step 4: alt: toast millet in a dry sauce pan over medium heat for 4-5 mins. Turns brown and fragrant.

How to Cook Perfect Millet Every Time Millet is an ancient seed, originally hailing from Africa and northern China, and it remains a staple in the diets of about a third of the world's population. Rich in iron, B vitamins and calcium, millet has a mild corn flavor and is naturally gluten-free. Sure, on first glance you might be tempted to think that raw millet looks like birdseed. But these little yellow beads have a really lovely and light texture when cooked, are relatively quick-cooking because of their small size, and are incredibly versatile in dishes ranging all the way from breakfast to dinner.

When preparing millet, I often toast it in a skillet before adding any liquid to enhance the nutty flavor of the grain. Then, there are two general ways that you can cook it. The first will result in a fluffy, whole-grain side dish much like quinoa.

The second way is to use more water (3 cups instead of 2 cups) to result in a creamy, porridge with a polenta-like consistency — great for breakfasts. If you're going this route, stir it much more frequently.

Questions About Millet
How much cooked millet does 1 cup millet yield?
1 cup dry, raw millet yields about 3 ½ cups cooked millet.

How much liquid do I need to cook millet?
To cook 1 cup of millet in a pilaf-style (as described below), you'll need 2 cups of water. If you want to make a creamier porridge, increase the water to 3 cups.

How long does it take to cook millet?
Millet takes a few minutes to toast, about 15 minutes to cook, and 10 minutes to fluff. All told, about 30 minutes total cook time.

How to Cook Millet
Makes about 3 1/2 cups
While I list the butter as optional here, it really helps keep the millet from sticking together, and a little bit of salt goes a long way.

What You Need
1 cup raw millet
2 cups water (or broth, if you'd prefer)
¼ teaspoon salt, optional
1 tablespoon unsalted butter, optional

2-quart saucepan with lid
Stirring spoon
Measuring cup and spoons


1. Measure millet and cooking liquid: You'll need 1 cup of raw millet and 2 cups of cooking liquid (water or broth).

2. Toast millet: In a large, dry saucepan, toast the raw millet over medium heat for 4-5 minutes or until it turns a rich golden brown and the grains become fragrant. Be careful not to let them burn.

3. Add the water and salt to the pan: Since the pan is hot, the water will sputter a bit when you pour it in. After adding water and salt, give the millet a good stir.

4. Bring the liquid to a boil: Increase the heat to high and bring the mixture to a boil.

5. Lower the heat and simmer: Decrease the heat to low, drop in the butter and cover the pot. Simmer until the grains absorb most of the water (they'll continue soaking it up as they sit), about 15 minutes. Avoid the temptation to peek a great deal or stir too much (unless its sticking to the bottom). Stirring too vigorously will break up the grains and change the texture.

6. Remove From Heat and Let Stand: Like most grains, millet needs a little time off the heat to fully absorb the liquid. Allow it to sit, covered and removed from heat, for 10 minutes.

7. Fluff and Serve! After millet sits, fluff it with a fork. Taste and add additional salt if you'd like. Millet does not keep well and is best served warm (see Additional Notes below). ]

In addition, millet is one thirsty grain and doesn't keep incredibly well overnight. So while I often double or triple many grain recipes to have leftovers for the week, I don't do this with millet as I find leftovers to be quite dry.

Millet The millet plant is related to sorghum, another grain crop. It is a tall grass that can grow up to fifteen feet tall. These plants are grown in the summer and produce stalks that contain hundreds of seeds slighly larger than couscous. The seeds have an ivory color and are round, giving them the appearance of tiny beads. Like many other grains, these seeds are surrounded by a tough, inedible hull. There are four main types of millet: pearl (Pennisetum glaucum, P. typhoides, P. tyhpideum, and P. americanum), foxtail (Setaria italica), proso (Panicum miliaceum), and finger (Eleusine coracana). Pearl millet produces the largest seeds and is the type most commonly grown for human consumption. It is grown throughout the African continent and in certain areas in Asia. Finger millet (given its name because of the finger-like shape of the stalks) is grown mainly in Africa and India. Foxtail millet is mainly produced in China while Proso millet is mainly found in Russia and North and South America.

Today millet is a staple food for about a third of the world's population and roughly 28 million tons are produced annually. Millet thrives in hot, dry climates where other grains like wheat and rice are not able to grow. It is therefore mainly grown and consumed in Asian, African, and Middle Eastern regions. Besides eating the seeds the straw from the millet plant is used as food for livestock, fuel, and to build structures. In the United States and other Western countries millet is not commonly eaten but instead is used as birdseed and cattle feed.

Millet has lots of protein and fiber, as well as calcium, vitamin B, iron, magnesium, and potassium. It also contains methionine, an important amino acid often missing in the diets of people who live in third world countries. Millet has a mild nutty flavor and an al dente texture like brown rice. It is commonly used in soups and stews and served as a side dish, either on its own or mixed with rice. It is often combined with buckwheat in Eastern Europe to make breakfast porridge. Fresh whole millet seeds can be grown into sprouts and dried seeds can be popped like popcorn. Millet is also ground into a gluten-free flour. This flour is mixed with wheat flour to make flat breads.

To cook millet, mix one cup millet with three cups water in a saucepan. Bring the water to a boil and then reduce the heat, cover the pan, and let the contents simmer for 30 to 40 minutes or until the water has been absorbed by the millet. Remove from the heat and let the saucepan sit for another 10 minutes, then fluff and serve. Millet can also be microwaved for faster cooking. Mix one cup millet and two cups water in a microwave safe bowl. Microwave on high for 20 minutes, stir and let sit for another five. Roasting millet before it is boiled helps to further bring out its nutty flavor. Heat the millet in a fry pan with or without oil over medium heat for several minutes until you can smell a nutty aroma and then boil as described above.

How To Prepare Millet Store in a cool, dry place. I like to use the freezer to store all my grains, unless we vacuum pack it -- then it can be stored for a very long time without refrigeration.


Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork. The ratio is 1 cup of uncooked quinoa to 2 cups of liquid. How To Cook Fluffy, Tasty Quinoa.

Put brown rice and water into a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. No peeking until then; valuable steam escapes!4 Ways to Cook Brown Rice the last is using a MWO... How to cook brown rice perfectly... How to Cook Perfect Brown Rice

Basic Steel-Cut Oats Recipe Bring water to a boil in a saucepan, and stir in your oats. Reduce heat to a simmer and cook oats until soft, 20 to 30 minutes, stirring occasionally. If all the liquid has reduced before your oats are tender, stir in a bit more water or milk and continue to cook. How To Cook Oatmeal On Your Stovetop (Rolled And Steel-Cut)... How to Cook Steel Cut Oats in 30 minutes... How to Make Oatmeal 5 Ways including MWO

How to store fresh greens Don’t Leave Them In Produce Bags. As soon as we come home after buying greens, I place them into plastic tubs lined with paper towel... I have since switched to reusable cloth “paper” towels, which work great and they are much more eco-friendly. I bought mine on Etsy.com... If you are only buying a few greens, you could also use a large resealable bag. Make sure you squeeze as much air out as possible and toss in a half-sheet of paper towel to absorb excess moisture. Leave the bag open about an inch or two to promote air flow. Never store greens in produce bags as they will rapidly wilt, yellow and get slimy.

I do not pre-wash leafy greens. I usually cut the ends of the stems off, usually just above or below where the twist tie bundles them together. When placing them in the refrigerator, I always make sure the the stem-side faces the back of the fridge. Delicate greens may freeze if the leafy tips are up against the back of the fridge where it is coldest.

Storage times for greens may vary. If you buy them really fresh, they’ll last longer than if you buy them when they are just starting to wilt. Kale and chard will last longer than dandelion greens and spinach so use those the first part of the week and save the heartier greens for later in the week.

Kale and collards last the longest and may keep for up to a week or longer using my tub storage method. Dandelion greens and most lettuces generally last about 3-5 days if kept relatively dry. Chard may last up to 4-5 days. Baby spinach and mixed greens that you buy in bulk may last 3-4 days depending on their freshness and moisture.


Bring 3 cups water or stock to a boil, stir in 1 cup uncooked California Wild Rice reduce heat and simmer, covered 40-45 minutes or just until kernels puff open. Uncover and fluff with a fork and simmer an additional five minutes. Drain off any excess liquid.

Microwave Method: In a 2-quart microwave-safe bowl, add 1 cup wild rice to 3 cups water or stock. Cover and microwave on HIGH for 5 minutes, then microwave on MEDIUM for 30 minutes more. Let stand for 10 minutes; drain any excess liquid. Fluff with a fork and season to taste.

Recipe: Wild Rice and Mushroom Pilaf

Wild Rice Salad with Roasted Vegetables and Lemon-Tahini Dressing

Wild Rice with Mushrooms and Parsley

Vegetable & Wild Rice Stir-fry

Wild and Brown Rice Salad

Wild Rice Salad with Oranges and Roasted Beets

Wild Rice with Bell Pepper and Fennel
Tabouleh recipe mid-eastern parsley salad

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Barley and Brown Rice Herbed Salad

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Millet- Grn. Fruit- store Quinoa- Grn vegetable broth-Grn Wheat Berries- store Brown rice- Grn nutritional yeast-store WW tortillas Grn Whole grain hot cereal- store Walnuts Grn Pecans Grn Ezekial Bread Grn Brown lentils Grn Pinto beans store Red wine vinegar store coriander store cumin store cilantro Grn sliced almonds vegetable broth Grn. harissa (chili paste)- store Thai red curry paste- store cocanut milk Grn raw cashews Grn turmeric store minced garlic store minced ginger store sweet potatoes Grn almond meal hempmilk or soymilk or almond milk- Grn pitted dates store hemp seeds or flax meal Grn Steel cut oats Grn tofu Grn Tempe Grn Tempe sausage Grn mushrooms- Grn brown rice vinegar- store broccoli store or Grn

_Breakfast_ Coffee Hemp Milk, Vanilla 1 Coconut Milk, 1 Soymilk, Vanilla, 1 Bread, Ezekiel Grains, Millet, 1 lb Hemp Seeds, Raw, 2 oz on top of oatmeal Oats, Steel Cut, 2 lb Sweet potatoes 1 lb. w/ cereal Spinach, Baby 2 Tempeh Sausage 1 Cashew Butter 1 Apples pitted dates Tofu, Extra Firm, 1 breakfast burrito _Lunch_ Basil Broccoli Cilantro 1 Cucumber Romaine lettuce 2 Raw cashews 1/2 lb Walnuts halves & pcs. 1/2 lb Lady Cream Peas 1 bag Bell peppers 1 lb. Roma tomato 3 yellow squash blue cheese dressing Red wine vinegar brown rice vinegar Rice, Heat & Eat 2 Microwave: Lift flap to dotted line. Microwave on high 60 to 90 seconds (heating times may vary, depending on wattage). Rice, Heat & Eat Quinoa and Brown 1 w/salad Ezekial bread w/ salad cashew butter Black beans Pinto beans _Supper_ Cauliflower 1 Mushrooms 4 Brown rice pasta Bok Choy, Baby 1 lb. Broth, Vegetable, 2 Chard, Swiss 1 Mixed nuts 1/2 lb Rice, Brown 2 lb Rice, Long Grain Brown 36 oz. Beans, Canned - Pinto, or w/salad Gravy, Vegetarian Wild Mushroom, 2 Tomatoes, Crushed w/Roasted Onion, Amber Glass 1 cumin chili powder turmeric minced garlic minced ginger turmeric c. tomatoes c. tomato paste Corn-Cilantro-Salad

1/2 500g frozen organic corn (or raw corn removed from 3-4 cobs) 1 red pepper, chopped into small cubes 1/2 bunch cilantro, chopped 1 lemon, juiced 1 green onion, chopped 1/2-1 Tbsp Braggs Liquid Soy Seasoning 1/2-1 tsp cumin pinch (or two) cayenne pepper Add all ingredients to a bowl and toss well. I find it’s best if you can let the salad sit for a few hours to marinade – but if you are like me and want to eat it right way, it’s just as delicious!! Tomato Black bean salad

1 small yellow onion, chopped 2 cloves garlic, chopped & pressed 1 can/398ml Black Beans (I use Eden Organics brand as they include no salt and the cans are safe!! – rinse very well in water) 1/2 bunch cilantro, chopped 1-2 lime, juiced 2 large tomatoes, chopped In small fry pan fry onion and garlic in a little water until tender (you can use raw onion & garlic, but I find the raw version is a little too harsh for me so I prefer to gently cook onions/garlic). Move onion/garlic mixture to a bowl. Add black beans, cilantro, lime juice and tomato and toss well together. Brown Rice MWO Combine rice, water and butter (optional) in a microwave-safe glass bowl. Cover tightly with microwave-safe lid or plastic wrap and cook on HIGH using times below. Reduce to MEDIUM (50%) for 12-17 minutes. Stir occasionally. Remove from microwave. Let stand covered 5 minutes or until water is absorbed. Fluff with fork and serve. Servings 4 6 12 Minutes 5 10 15 Microwave ovens vary. Cooking times are approximate. Adjust cooking time as needed. VEGAN MAYO 1 cup canola, safflower, or grapeseed oil (if you use grapeseed your mayo might be greenish. Just a heads up.) 1/2 cup soy milk 3/4 tsp salt (to taste) 1 - 1 1/2 tsp lemon juice (or apple cider vinegar) Pinch ground mustard (optional, you could probably also use a 1/4 tsp prepared mustard) Directions: Combine all ingredients except lemon juice (or vinegar) in the food processor or blender, blending until smooth. Slowly add the lemon juice or vinegar until the mixture thickens and tastes as desired. Add salt and mustard to taste. 3 Recipes for Vegan Mayo try 1/2 coconut oil?

Earth Balance Mayo

Mother Nature Network has good recipes

fat-free vegan mayonnaise Walden Farms, Amazin' Mayo, Sweet & Tangy made with lemon juice, cider vinegar and natural fresh flavors.. Purified water, vegetable fiber, sea salt, apple cider vinegar, white vinegar, corn starch, xanthan gum, lactic acid, beta carotene, egg flavor, mustard, lemon juice, food color, sucralose, paprika, sodium benzoate (preserve freshness). Ingredients contains trace calories. $4.13 for 12 oz.
Walden Farms Mayo $3.99 for 12 oz. -- other flavorsd
Nasoya Tofu
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We can use simple arithmetic to find the best vegan low calorie foods interesting article
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iHerb.com groceries, fat-free mayo, blue cheese dressing
Soy Milk, Unsweetened and low-fat, White Wave Organic Silk

VitaCost low fat, unsweetened soy and almond milk.

Bleu Cheese Dressing fat free, sugar free, carbohydrate free, dairy free

Vitacost milk alternatives, spice store, bulk, et al.

The Best Way To Store Flax & Chia Seeds The BEST way to store flax and chia seeds – and all superfoods – is in a glass mason jar in the refrigerator. Full explanation in article.

Chia Seeds Chia seeds are said to have:
-2 times the protein of any other seed or grain
-5 times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones
-2 times the amount of potassium as bananas
-3 times the reported antioxidant strength of blueberries
-3 times more iron than spinach
Plus, abundant amounts of omega 3 and omega 6, which are essential fatty acids…

Like flax, chia is highly ‘hydrophilic’ – the seeds absorb water and create a mucilaginous gel. They can hold 9-12 times their weight in water and they absorb it very rapidly – in under 10 minutes.

Nutritionists recommend that one tablespoon of chia is consumed each day. Be sure to drink plenty of water as chia is very high in fiber. We’ve been very “regular” since having our 1 tsp of chia a day!

4 ways to store Chia seeds.

Chia Seed Dangers Individuals taking blood thinners should consult their physician before consuming chia seeds. Individuals on blood thinners such as Warfarin need to take caution when eating chia seeds. They lower blood pressure and act as natural blood thinners. In combination with prescription blood thinners, this can increase bleeding and present health dangers.

Chia seeds are still being tested as possible allergens. In some individuals, chia seed consumption can cause watery eyes, hives and rashes. More severe reactions include vomiting, diarrhea, trouble breathing and swelling of the tongue. If you experience any of these reactions after eating chia seeds, contact your doctor.

BLACK OLIVES Are Black Olives Healthy? they also contain large amounts of sodium so you should limit how many you eat at a time... The polyunsaturated fats in black olives can help lower your cholesterol and cut your risk of developing type 2 diabetes. These fats can also protect you from high blood pressure and an abnormal heart rate. The monounsaturated fats in black olives can help lower your cholesterol level... Black olives are canned in salty brine to help extend their shelf life and enhance their flavor. A serving of 10 large black olives contains 310 milligrams of sodium. Daily limits of sodium fall between 1,500 milligrams, if you have heart problems, and 2,300 milligrams, if you are a healthy adult. When your diet contains too much sodium, you're at an increased risk for cardiovascular disease, kidney problems, stroke and hypertension.

Olives Olives are too bitter to be eaten right off the tree and must be cured to reduce their intrinsic bitterness. Processing methods vary with the olive variety, region where they are cultivated, and the desired taste, texture and color. Some olives are picked unripe, while others are allowed to fully ripen on the tree. The color of an olive is not necessarily related to its state of maturity. Many olives start off green and turn black when fully ripe. However, some olives start off green and remain green when fully ripe, while others start of black and remain black. In the United States, where most olives come from California, olives are typically green in color, picked in an unripe state, lye-cured, and then exposed to air as a way of triggering oxidation and conversion to a black outer color. Water curing, brine curing, and lye curing are the most common treatment processes for olives, and each of these treatments can affect the color and composition of the olives.

Dozens of health-protective nutrients have been identified in olives, and recent studies have taken a very close look at olive varieties, olive processing, and changes that take place in olive nutrients. The overall conclusion from these studies is exciting for anyone who loves olives of all varieties. Greek-style black olives, Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients.

CAJUN BEANS AND RICE Guy Fieri Red Beans and Rice

Vegan Dinner Ideas

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Real Louisiana Red Beans and Rice

Cajun Rice And Beans Vegetarian Recipes

Cajun Brown Rice with Veggies and Red Beans This is a flexible recipe – use any kind of rice, veggies and beans you like. I used a blend of brown rice, red rice, barley and rye. My vegetable of choice was broccoli. You could use mushrooms, peas, cauliflower, roasted eggplant or roasted winter squash.

Black beans and Brown Rice simplest recipe

Ready Set Eat member.

Edem Foods

NUTRITIONAL YEAST How to Store Nutritional Yeast Flakes nutritional yeast provides 18 amino acids and is a complete protein. It is also rich in B-vitamins, making it a healthy addition to vegetarian diets... When buying, Choose flakes over granules as they have a milder flavor and smoother texture... Put the yeast flakes in an airtight container. Use a glass jar, a sealed plastic container with a lid, or a sturdy freezer bag with a zip closure... Put the container in a dark space like the pantry or a cupboard.

How to Store Nutritional Yeast Flakes Natural food markets sell nutritional yeast flakes in bulk. Since nutritional yeast is used as an additive and seasoning to food, it's unlikely you'll go through a large amount of it in a short time. Storing it in a healthy way is crucial; those produce bags from the store won't do. Simple airtight glass containers or freezer bags help keep your nutritional yeast flakes fresh and tasty for a long time.

How to make creamy vegan cheese sauce with nutritional yeast (for nachos, casseroles, dips)

FLAX SEED MEAL Flax Seed Dangers Some call it one of the most powerful foods on the planet.

First cultivated in Babylon in 3000 BC, Flax Seed originated and resumed throughout the centuries – an essential staple for vitality.

King Charlemagne believed so strongly in the health benefits of Flax Seed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, there is research and studies to back up what Charlemagne “knew”…

While it’s been used for a variety of conditions historically, today there’s strong increasing evidence it can help reduce the risk of heart disease, cancer, stroke, diabetes, inflammation, and high-cholesterol.

Sadly, most Flax Seed Oils become rancid as soon as the bottle is opened.

Are the Benefits of Flax Seeds Worth it? Because the body can’t effectively convert ALA into EPA/DHA, the excessive ALA floating around can be problematic. Men with high blood levels or high intake of ALA have been shown in clinical studies to be at a greater risk of developing prostate cancer. Flax is high in ALA, and actually flax oil leads to even higher blood levels of ALA than the seeds do.

Flax is high in yet another substance real foodies aren’t fond of — phytic acid. Yeah, that stuff in grains that we work so hard to soak, sprout, or ferment into oblivion? Flax is loaded with it.

Phytic Acid There is phytic acid in food and it matters. Researchers have found that if you can reduce the phytic acid in your food, you can improve your iron absorption markedly. A 2003 study examined the change in iron absorption when phytic acid was removed from various grains. Check out the graph at right that displays the results.

You are seeing correctly. The study found that participants absorbed 1160% more iron when phytic acid was removed from wheat. Iron absorption was improved about twelve times.

Bad Side Effects of Flaxseed Flax seed and flax seed oil are excellent sources of alpha-linolenic acid, which the body converts to essential omega-3 fatty acids. Flax seed has many health benefits, according to the Cleveland Clinic, including reducing blood triglyceride levels, blood pressure, blood clot formation and inflammatory response.

Flax seed may cause obstruction of the esophagus, intestines or bowel if taken in large doses or without enough liquid, warns the NIH. Anyone with narrowing of the esophagus, intestine or bowel, or who already has an obstruction in these areas, should not consume flax seed.

Omega-3 fatty acids can increase blood sugar levels, so people with diabetes should be cautious about consuming flax seed, according to the NIH. Flax seed also may elevate the risk of excessive bleeding because it decreases clotting. People with bleeding disorders or taking medications or supplements with blood-thinning effects may need to be cautious about using flax seed supplements. If consuming enough flax seed on a regular basis, these patients may need a change in medication dosage.

How to Eat Flax Seed for the Most Health Benefits Crush flax seeds slightly to ensure the seeds are digested. If the seeds are not opened, the entire flax seed may travel through your body without being digested. Break the outside hard shell by mixing in a blender, breaking open with a mortar and pestle or milling with a coffee grinder.

Eat no more than 3 to 4 tbsp. of flax seeds a day; eating more increases cyanogen in the body. Large amounts of cynagon decrease the amount of iodine absorbed by the thyroid.

INDIAN FOODS List of Indian Vegetarian High-Protein Foods Legumes -- such as chickpeas, lentils, green peas, soybeans and kidney beans -- are common ingredients in Indian dishes. Rich in protein, legumes are also packed with fiber, iron, phosphorous, potassium and B vitamins... Although legumes are classified as incomplete proteins, combining them with rice forms a complete protein, providing you with all the essential amino acids your body requires daily.

Tofu -- also known as bean curd -- is a plant-based complete protein that makes an excellent addition to vegetarian Indian dishes.

Indian Vegetarian Snacks Most vegetables are low in calories, so they are a natural choice for a savory, healthy snack. Roasted vegetables, such as carrots or cauliflower, get an exotic kick from cumin and other Indian spices

Spiced nuts in small quantities provide a healthy, high-protein snack. While nuts are high in fat and calories, the American Dietetic Association recommends them as part of a healthy diet for their mono and polyunsaturated fats, which may help lower blood cholesterol levels... Containing both sweet and savory spices, ingredients for Indian-spiced nuts can include cardamom, cinnamon, clove and hot pepper.

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South Indian Recipes

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Colby Glass, MLIS, Professor Emeritus