Posts Tagged ‘kale’
Hello Friends and Happy Monday!
Today, I have the privilege of presenting to you a guest post written by Patricia Dean-Escoto. In April, Patricia began a book blog tour to introduce the creation of the “My Breast Cancer Advocate” app.
She is also the author of The Top Ten Super Foods for Preventing Breast Cancer and has given us one of her favorite recipes to make a tasty and nutritious, green smoothie using coconut and kale!
Patricia-Dean-Escoto
Patricia Dean-Escoto is a certified nutrition consultant and breast cancer survivor. She holds a master’s degree in education and has more than 20 years of experience working in both the field of education and healthcare. In 2006, after being diagnosed with stage 2 breast cancer, Patricia returned to school to study nutrition and completed studies at Bauman College for her certification as a nutrition consultant.
Recently, she hosted a year-long radio show called Pathways to Healing on the Voice America network where she interviewed experts in the field of health and wellness. Patricia is author of ‘The Top Ten Superfoods for Preventing Breast Cancer‘ and creator of the My Breast Cancer Advocate app which is designed to assist those who are newly diagnosed with or recovering from breast cancer. Her company, Pathways2healing, works exclusively with cancer patients in the area of nutrition and exercise. She lectures both locally and nationally on the topic of nutrition and cancer prevention.
The My Breast Cancer Advocate app can be downloaded using these links:
To learn more about Patricia and her work, please feel free to contact her at via these Social Media Networks:
Making the Case for the Coconut
We have been conditioned to believe that all saturated fats raise our cholesterol. Besides butter, no other saturated fat has been more vilified than the coconut. For decades, we were discouraged from eating it and told, that it not only contained bad fats, but that, it would make us fat. All of this was done to promote the sale of the actual villain in our diet – margarine.
However, nothing can be further from the truth. Coconuts, in all of their forms, are one of the most beneficial, microbial and anti-fungal foods we can eat. In addition, several studies have shown that coconuts not only raise good cholesterol (HDL), but they also are instrumental in lowering glucose levels associated with diabetes.
Coconut Oil and your Heart
A study published in the Philippine Journal of Internal Medicine demonstrated that populations such as those found in Polynesia or Sri-Lanka, who consumed coconuts on a regular basis, do not have higher serum cholesterol levels nor do they have a higher incidence of heart disease. This is most likely due to the fact that the saturated fat in coconut oil is completely different from most saturated fats found in foods like animal products. Most fats in our diet today are made up of long-chained fatty acids, which are stored in the body as fat and in the arteries in lipid forms such as cholesterol.
Unlike these types of saturated fats, coconut oil contains a unique form of fat that is composed of medium-chained triglycerides (MCT). Due to their chemical structure, MCTs, which are smaller, actually pass through cell membranes easily and therefore are easily digested, without using extra enzymes in the process. As a result, MCTs are sent directly to the liver, where they are immediately converted to energy instead of being stored as fat in our blood cells.
Coconut Oil and Diabetes
A study conducted at the Sydney Garver Institute of Medical Research discovered that a diet rich in coconut oil protects against insulin resistance. Additionally, this type of diet avoids accumulation of body fat that is associated with other high-fat diets. Both of these factors are important because obesity and insulin resistance are major factors leading to the development of type2 diabetes. Furthermore, coconut oil is one of the only oils (walnut oil is the other) that retain its molecular structure when heated at high temperatures. All other oils, including olive oil, will break down, thereby releasing toxic chemicals into our foods as they are heated.
Additional Benefits
In addition to promoting heart health, coconut oil has been studied for its beneficial aid in weight loss. It is thought that the benefits are derived, again, from its composition of MCT. Because coconut’s medium-chain fats are easily absorbed and used as energy, it actually increases the body’s metabolic rate inducting weight loss. One such study found that while the consumption of long-chain fatty acid metabolic conversion contributed to a weight loss of 66 calories in participants, MCT consumption translates to 120 calories burned!
Coconuts can be consumed in many forms. One thing I like to do is to add a handful of coconuts to my morning or after workout shakes. Additionally, instead of using milk in these shakes, I either use unsweetened coconut milk or coconut water. You can also use coconut flour as a substitute for baking. It adds a wonderfully nutty flavor to muffins and biscuits.
Here is my favorite morning smoothie using coconut water. Enjoy!
Tropical Kale Smoothie:
Serves 2. 274 calories
Baby kale (2-cups),
Pineapple (1-cup fresh),
Orange (1-whole),
Mango (1-cup fresh),
Chia seeds (2-T),),
Unsweetened coconut water (1-cup),
Crushed ice (1-cup).
Add all ingredients in a blender in the order listed. Blend these and gradually increase the speed to high then continue blending for 30 seconds.
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Hello Friends and Happy (soggy) Sunday
Sitting here at the kitchen table, cutting out coupons and watching the rain fall I decided to fire up the iPad and read my emails (multi-tasking to the max). After reading a new comment from Kirsten Womack I decided to repost the Kale and Black Eye Pea Soup recipe as a twist on my traditional New Year’s Eve dinner.
The cooking and eating of Black Eye Peas and Collard Greens is a New Year’s Day tradition deeply rooted in the African American culture. I have for many years always had a big pot of Black Eye Peas and Collard Greens simmering on the stove top while chicken wings were being deep fried on the side. It’s tradition to eat a little of each immediately after kneeling in prayer on New Years Eve for good luck and prosperity heading forward.
This year will be no exception, however, I may use the Crock Pot to cook them both together not only for the added luck but because it will make for an easier clean up.
We also send one of our sons outside with money in his pocket and then have him be the first to walk through the front door. This is not an African American tradition it’s just something fun to do!
What are your New Year’s Eve Traditions?
REPOST from 12/13/13
Today’s Friday Foodie Feature is Kale & Black Eye Pea Soup
Sunday I purchased a container of CutnClean Kale from Safeway to be used in my salads for the week. However, after hearing the weather forecast for more snow I decided to use it to make a Crock Pot soup with Black Eye Peas.
In the winter, my grandmother used to make the best homemade vegetable soups using ingredients she already had in the refrigerator, freezer or pantry. So in keeping with tradition I used some leftover celery stalks, an onion, garlic, carrots and Bouillon cubes to make this soup.
Ingredients:
- Dry Black Eye Peas – 1/2 bag
- Kale – 1/2 package
- Celery – diced
- Carrots – diced
- Onion – diced
- Garlic – diced
- Bouillon Cubes (2)
- Water
- Olive Oil
- Black Pepper
- Smoked Turkey Necks (optional)
Mama Midget (yes that was her name), never used measuring cups or spoons so neither do I especially when using the Crock Pot. I just throw in what I have or think is enough.
Rinse and drain 1/2 bag of dry Black Eye peas
Add 2 Bouillon Cubes to 3 cups of hot water
Pour Olive Oil into Crock Pot just enough to cover bottom
Chop onion, garlic, carrots and celery and add to Crock Pot
Add Kale and sprinkle with Black Pepper
Pour in Bouillon Stock, adding more water to cover all ingredients if necessary
Stir and if desired add Smoked Turkey Legs or Necks
Cover and cook on low 8 hour, high 4 hours – depending on Crock Pot model. Don’t forget to make some Skillet Corn Bread!
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Hello Friends and Happy Fri-Yay (the 13th)!
Today’s Friday Foodie Feature is Kale & Black Eye Pea Soup
Sunday I purchased a container of CutnClean Kale from Safeway to be used in my salads for the week. However, after hearing the weather forecast for more snow I decided to use it to make a Crock Pot soup with Black Eye Peas.
In the winter, my grandmother used to make the best homemade vegetable soups using ingredients she already had in the refrigerator, freezer or pantry. So in keeping with tradition I used some leftover celery stalks, an onion, garlic, carrots and Bouillon cubes to make this soup.
Ingredients:
- Dry Black Eye Peas – 1/2 bag
- Kale – 1/2 package
- Celery – diced
- Carrots – diced
- Onion – diced
- Garlic – diced
- Bouillon Cubes (2)
- Water
- Olive Oil
- Black Pepper
- Smoked Turkey Necks (optional)
Mama Midget (yes that was her name), never used measuring cups or spoons so neither do I especially when using the Crock Pot. I just throw in what I have or think is enough.
Rinse and drain 1/2 bag of dry Black Eye peas
Add 2 Bouillon Cubes to 3 cups of hot water
Pour Olive Oil into Crock Pot just enough to cover bottom
Chop onion, garlic, carrots and celery and add to Crock Pot
Add Kale and sprinkle with Black Pepper
Pour in Bouillon Stock, adding more water to cover all ingredients if necessary
Stir and if desired add Smoked Turkey Legs or Necks
Cover and cook on low 8 hour, high 4 hours – depending on Crock Pot model. Don’t forget to make some Skillet Corn Bread!
Nothing beats walking into the house on a cold and snowy day to the smell and taste of “good ole homemade soup”!
I miss you Mama – RIP!
Do you make any of your mother’s/grandma’s favorite recipes?
Come on over and join in on the Family Friday Link Up Party!
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Hello Friends and Happy Fri-Yay!
I’ve decided to add something new to the blog – drumroll please…..
You know that I love to cook and in some circles am considered a Crock Pot Queen (sike), no really I just like sharing food finds on Instagram so decided to bring it to my blog.
Today’s 1st Friday Foodie Feature is
On Sundays when I was growing up my grandmother would always cook a big pot of fresh collards, kale, or mustard greens, a tradition that I have continued with my own family. Collards were always the chosen green but I have since discovered kale which is healthier has a sweeter taste and is good when used in a breakfast smoothie. The tradition of having vegetables with dinner also hasn’t changed but when I don’t feel like cooking fresh I’ll use canned or frozen.
I like trying new products especially if they are within my budget which was the case with the Mama Mae’s items at Shoprite. The good thing about Mama Mae’s Lean Mean Collard Greens is that they can be cooked in the microwave, on top of the stove or in the oven but the best thing about Mama Mae’s greens are the ingredients.
- collards
- water
- onions
- garlic
- sugar
- dried turkey stock
- roasted turkey juices/fat
- yeast extract
- salt
- black pepper
- liquid smoke
They tasted homemade because they basically use the same ingredients as I and contain no hard-to-pronounce artificial flavors or seasoning. The box states there are approximately 2 1/2 servings per package which was accurate, they are also low in fat and 50 calories per serving.
Mama Mae’s products are manufactured locally in Englewood Cliffs, NJ and if you like greens, I highly recommend trying them. I look forward to trying some of the other Mama Mae’s items.
Disclosure Statement
I was not financially compensated for this post. I purchased product with my own money. The opinions are completely my own based on my experience.
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God blessed us with another gorgeous summer weekend and today I am plowing through Monday like a turtle on steroids! This morning I had to add extra spinach and kale to my green smoothie because I over did it with the sodium and suds. Yesterday afternoon good friends of ours stopped by the house after leaving Maryland en-route home to New York. Anytime someone visits us from Maryland I always have just one request – BRING SOME CRABS!!!! In our house summer isn’t complete without sitting at the table covered in newspaper with a bowl of melted butter and hot sauce cracking open steamed crabs covered in Old Bay Seasoning. Of course I must wash it down with a cold beer! Add some boiled corn (which I forgot), potato salad and shrimp and everything is right with the world.
This outfit was laid out last week, and it’s perfect for today because it’s covering the results of too much sodium and suds but oh it was so well worth it!
Maxi Skirt – NY&Company // Zebra Print Top – Closet staple// Shoes – Charlotte Russe// Bracelet – Jewelrymax.net// Earrings and Ring – Icings// Green Smoothie ingredients are on my Instagram page
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I love smoothies and this week I decided to have one each day as a breakfast meal substitute. I don’t use measurements, I just put in a few handfuls of greens, fruits, enough liquid for smooth blending and a dash or two of agave.
Monday – Blueberries, Vanilla Rice Milk, Kale, Agave
Tuesday – Banana, Vanilla Rice Milk, Spinach, Agave
Wednesday – Spinach, Kale, BlueBerries, Vanilla Rice Milk, Agave
Thursday – Spinach, BlueBerries, Banana, Vanilla Rice Milk, Truvia, Instant Coffee
Friday – Banana, Spinach, NonFat Vanilla Yogurt, Fresh Mint Leaves, Agave
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On Friday, my son and I went to Save A Lot, a grocery store that I pass everyday on the way home but have never stopped. They had some good bargains especially in the produce department. Tayair thought it was weird that we had to pay a quarter to get a shopping cart, but understood the concept when we returned the cart and got the quarter back. This is not a fancy store nor is it “ghetto” as some people posted on Foursquare but the price is right for certain items as shown below:
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