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Well, What’s Up with Water? PDF  | Print |
Healthy Eating
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up_with_water

Do you choose mineral or sparkling? Quenching our thirst has never been more complicated. Imported and domestic bottled waters have become very popular in recent years as a low calorie substitute for soft drinks. They go by different names and depending on the source, they’ll be carbonated, rich in minerals, flavored or all three! Here are some names and definitions you may v find helpful in making a decision:

1) Mineral water. Water that usually contains sodium, magnesium and calcium; in some states, it must have at least 500 parts per million dissolved mineral solids to be labeled “mineral water.” It is usually carbonated.

2) Sparkling water. Carbonated water in which the gasses that are dissolved in the water are “captured” before they can escape, resulting in the telltale fizz.

3) Club soda. Artificially carbonated tap water to which minerals have been added.

4) Seltzer. Artificially carbonated tap water that is frequently flavored and/ or sweetened making it high in calories.

 
Horseradish: It Packs a Punch! PDF  | Print |
Healthy Eating
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horseradish

A recent study by the University of Illinois shows that horseradish contains substantial quantities of glucosinolates – compounds shown to increase human resistance to cancer. The power of this ‘humble hot shot’ root is created chemically when it is grated or agitated to release constituents that, when put together, produce magic! An effective daily dose of horseradish can be as little as 1 gram or less than a teaspoon.  At first glance, one would never suspect the bite of heat contained in this mild-looking root. But once the root is scraped or grated, a volatile oil called allyl is produced as its glucoside sinigrin comes into contact with its enzyme myrosin. According to renowned herbalist Maude Grieves, it is only when these two substances meet that isothiocyanate, also contained in black mustard seed, is created: this accounts for the pungent, hot, yet subtly sweet taste of horseradish. Horseradish contains antibacterial, antibiotic, anti-parasitic, anti-anemic, and aperient properties. It is also a coronary vasodilator, a digestive, a diuretic, and an expectorant,  which means that it stimulates a number of body systems and can be used to aid mild circulatory problems, digestion, and water retention. I’ve used it to help to encourage timid appetites – a potent digestive elixir can be created by combining a small amount of horseradish with carminative herbs and apple cider vinegar.

 
Vegetarian Spinach Quiche PDF  | Print |
Healthy Eating
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vegetarian_quiche

Recipe: 2 tablespoons olive oil / 1/2 onion, finely chopped /1 clove garlic, minced /1 10-oz. package frozen chopped spinach, thawed and squeezed  /1 1/2 cups grated Gruyère (or dairy free)/1 9-inch unbaked pie shell /3 large eggs, lightly beaten (or egg substitute) /1 1/2 cups milk (or dairy free) 1 tomato thinly sliced / sea  salt and pepper to taste. Preheat oven to 375ºF. In a small skillet over medium heat olive oil . Add onion and sauté until translucent, about 5 minutes. Add garlic and cook for 1 minute longer, stirring. Transfer to a small bowl and let cool. Sprinkle onion mixture, spinach and Gruyère over bottom of pie shell. Beat eggs and milk together, season with salt and pepper. Gently pour into crust. Top with tomatoes. Bake quiche for 40 to 45 minutes, until set and nicely browned. Remove from oven and let rest for 10 minutes.

 
ZESTY BLACK BEAN and Sweet Corn Salad... PDF  | Print |
Healthy Eating
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zesty_black_bean_salad

Recipe: 2 cups fresh or frozen and thawed corn kernels /1/2 cup finely chopped red onion /2 tablespoons rice vinegar /1 tablespoon extra-virgin olive oil /1 tablespoon lime juice /1/4 teaspoon cayenne pepper /sea salt and ground black pepper to taste /4 cups cooked black beans, rinsed, and drained /1 red bell pepper, cored, seeded and chopped /1/3 cup cilantro leaves, finely chopped. Bring a medium pot of water to a boil. Add corn and cook for 1 minute, then drain well, rinse in cold water and drain again. (If using frozen corn, skip this step.) Meanwhile, rinse onions in cold water to remove some of their sharp, acidic flavor; drain well and set aside. In a large bowl, whisk together vinegar, olive oil, lime juice, salt and pepper to make a dressing. Add beans, corn, onion and bell pepper and toss until just incorporated. Cover and chill for about 2 hours. Add cilantro and toss again before serving.

 
Vegan Green Goddess Pesto Griller PDF  | Print |
Healthy Eating
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vegan_pesto_griller

Recipe: spelt bread (or your choice)/1/2 avocado, sliced/1/2 c spinach/vegan cheese//1-2 tbsp coconut butter. Pesto: 1/3 c basil, chopped/1/4 c pine nuts/1-2 garlic cloves/1 c kale, chopped/1/4 c extra virgin olive oil/sea salt/pepper to taste.  To make pesto add all ingredients to a blender and run until combined. Spread pesto on both slices of bread. On one slice of bread add cheese, avocado and spinach. Top with the other piece of bread pressing it gently together. In a small fry pan heat up coconut butter. Cook sandwich on both sides for 4-5 minutes or until golden. Cut in half or in fours.

 
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