The Dirty Dozen

Today, you hear the word Organic now, more than ever. It enters conversations when talking with friends and family, is a focus at the grocery store, in online advertising and  in television ads. It was not along ago that Organic was for the wealthy and families feeding an average of 4 mouths would not spend the extra money for organic, but rather pay less for the conventional product sitting on the shelf beside it, the same product they have been buying their entire lives, and from eye view, they look exactly the same. In fact, people who bought ‘organic product’ were perceived to be crazy to spend more money on the same product.  I remember the comments said around it.  Boy, how times have changed!

 

Thank goodness for the internet and for advocates of natural healthy foods, that more and more information is available at our finger tips to help the public fully understand what it means to spend extra $$ on a product that says Organic. I am confident writing this  that there is an exponential growth of people who now understand what it means when a product is labelled organic, no chemical pesticides or  chemical fertilizers are used to grow the produce.  Pesticides are chemicals sprayed on crops to kill insects, fungus and bacteria, but in this process, they are making humans very ill. For more information visit the following site:http://www.globalhealingcenter.com/natural-health/effects-of-pesticides/

 

Recently, I had a conversation with a friend, who asked me if I was aware of the ‘dirty dozen’. I had not, and she proceeded tell me that it is 12 food items that have the most pesticides on them and should always be purchased organic.  Very intrigued, I was eager to do a bit of research to find out what was on the list. Sure enough, just typing the two words Dirty and Dozen into the Google search engine, pages upon pages of information came up on the ‘dirty dozen’.  I highly recommend you do some more research on this.

 

So what are the Dirty Dozen?

 

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes (imported)
8. Sweet Bell Peppers
9. Potatoes
10. Blueberries
11. Lettuce
12. Kale

 

To my surprise, the products that I always buy ‘organic’ were not on the list, the products I thought that would have been on this list were Soy, Corn, Peanuts, but I was wrong. Although I will continue to buy the products that I already only buy Organic based on GMO factors, I will be adding the other staples onto my grocery list, under the Organic list: spinach, strawberries, bell peppers, potatoes and apples.

 

Check out this website for detailed information on why these 12 are listed on the dirty dozen list: http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#slide-1

 

Thanks for reading & happy cookin to all!

 
Lyndsay & Laurie

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What’s on the menu this week?   

• Rice Noodles with Peanut Sauce
• Fiesta Salad
• Grilled Portobello Mushroom Burgers
• Bok Choy Stir-fry
• Romaine, Tofu Salad & Sprouts
• Brunch: TLT
• Dessert: Fruit & Jam Parfait 

Enjoy!

Lyndsay & Laurie

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Contact us at lyndsay@vegmenufortheweek.com

Reduce Lung Inflammation Naturally

Two weekends ago, I did a very good clean of the housing, pulling everything out of the closet to dust the shelves, corners, floors, cracks and crannies and also gave the cats a very good brushing outside.  The problem with this picture is I am allergic to cats and dust (which I think we all allergic to dust particles on some level) so the combination of the two is a disaster for me.  Normally I can just take an antihistamine, hot shower and I am back to normal but unfortunately this time I was not so lucky.

Starting immediately my lungs were so tight, I could barely grasp for air and very scratchy feeling. I took my antihistamine, put on the humidifier and went to bed. 

I barely slept that night, with not able to get any oxygen, I was coughing repeatedly and quite honestly, I was afraid of my lung collapsing.  I had never experienced this prior, so I thought it was due to a bit of the cat dander getting deep into my lungs, as I was up close brushing them.

So what followed this sleepless night, were 3 more, my cough was so deep and anything I was coughing up tasted like what I breathed in from my inhaler and also a bit like metal.  Small chunks of bright green infection were coming up.  But this still wasn’t enough for me to go to the doctor, I still thought there was no need, I wasn’t “sick”.

After a full week and weekend of the cough no improving, but getting worst, I finally took a trip to the clinic to speak to the doctor about the cough, to make sure that there was no infection setting in.  I was starting to get worried about pneumonia.

He listened to me cough once and immediately said that I had lung inflammation and if I didn’t treat it immediately, I am at high risk for bronchitis.  Yikes!

So what did he do?  Gave me a prescription for penicillin BUT he actually told me to go home, and for the next 24 hrs drink as much chicken broth, garlic and ginger that I could and I should see the roughness of my cough lessen.  I was so shocked and impressed that a medical doctor actually recommended natural remedies before medicine. 

So I headed home. Stopping at the health food store and got a fresh juice, with carrot, heavy beat and heavy ginger with some garlic,  didn't taste spectacular but I am a believer that short term pain – long term gain!

While sipping that I stopped in and grabbed some vegetarian pho from my local Vietnamese restaurant near my house, when you take out, they put the broth in a separate container, so it is perfect. 

Came home, put the broth on a simmer and added some fresh minced ginger and garlic and when I say some, I mean heavy!  The soup actually tasted just shy the garlic sauce you get at a Shwarma house with a bite to it from the ginger!

Sure enough, I slept a full night without interruption and the cough was still there, but I didn't sound like it was coming up from my belly button! I continued the broth this day with light on the garlic and ginger and continued with the fresh juice for a few days and naturally I was able to treat this inflammation without using medicine and no bronchitis to date!

Below is a list of foods that help with inflammation:

• Flax Seed
• Canola Oil (buy organic)
• Pumpkin Seeds
• Broccoli
• Hemp Oil
• Tart Cherries
• Garlic
• Onions
• Ginger
• Walnuts (soak them 8 hrs in purified water before eating)
• Turmeric
• Spinach

Five Spice Noodles

Ingredients:

• 8 oz firm tofu, cubed
• 12 oz rice noodles
• 1” ginger, minced
• 2 garlic cloves, minced
• 1 1/2 tsp 5 spice powder
• 1/4 teaspoons chili paste
• 1 cup shelled edamame
• 3 cups onion broth
• 2-3 tbsp tamari/light soy
• 1-2 tsp toasted sesame oil
• Generous bunch of cilantro

Prep: 15 Mins   Cook: 15 Mins

Instructions:

1. Cook noodles as per package instructions

2. In non stick or seasoned skillet on medium-high, dry pan fry tofu, tossing until all sides are lightly browned, approximately 3 minutes

3. Add ginger, garlic, five spice, chili paste and edamame, toss in hot pan for an additional 2-3
minutes

4. Add broth, tamari and noodles, simmer for an additional 5 minutes

5. Served in bowls and drizzle with sesame oil and garnish with cilantro

Our 5 Favorite Soup Recipes - 2012

Baby its cold outside...

After a long, cold trip home this evening from work, all I could think about was something very warm to run through my veins to heat me up. We are having a bit of a snow dump here in Calgary, Alberta, which is actually not normal for us to have so much snow that we have been getting over this winter season, so needless to say, we are like many other cities, that paralyze at the first flake of snow.  

The roads back up for miles, the side walks go unplowed, and for the majority, so do the roads! buses are not able to pull up beside the side walks, so lanes are blocked - it is literally a nightmare. After spending at least an hour this evening waiting in this cold weather, I had many opportunities to think up a topic for a newsletter but I kept coming back to a warm stew or a hot bowl of soup, and some buttered bread to soak up the broth.

With this being the only thing on my mind, I thought it would be a good opportunity to share with you all a collection of our 5 favorite soups that will warm you right to your core, some may say... soups that are just good for the soul!

Enjoy!

Lentil & Kale Soup (Prep Time: 5 mins | Cook Time: 2 hours)

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1 & 1/2 cup green lentils rinsed
• 1 cup green, black or red kale loosely chopped
• 8 cups vegetable stock (GF if needed)
• 1 large onion finely diced
• 2 jumbo carrots finely diced
• 2 large celery stalks finely diced
• 1/2 red bell pepper finely diced
• 4 sprigs of fresh thyme
• 1/2 teaspoon chili powder
• 2 bay leaves

 Instructions:

1. Heat oil in stock pot on medium high heat 
2. Sauté onions, kale, carrots and celery with chili powder and bay leaves for 3 minutes 
3. Add lentils and sauté for another 3 minutes 
4. Add stock, peppers and fresh thyme 
5. Reduce heat to medium and simmer for 2 hours
6. We place a dollop of tofu sour cream for creaminess and flavor.

Miso Mushroom Broth with Bokchoy (Prep time: 5 mins | Cook Time: 15 mins)

Ingredients:

• 8 cups mushroom broth
• 3 tablespoons miso paste
• 200g (7 ounces) shitake mushrooms, thinly sliced
• 4 stocks bokchoy, 1/4” chop
• 4 green onions, 1/4” chop
• 225g (8 ounces) silken tofu, 1/4” dice
• salt and pepper to taste

Instructions:

1. In stock pot, heat mushroom broth on medium heat and stir in miso paste
2. Add mushrooms to broth and bring to a slow simmer for 5 minutes
3. Add bokchoy and green onions, simmer for 5 minutes
4. Remove from heat, add tofu and season with salt and pepper

Quinoa & Vegetable Soup (Prep Time: 10 mins | Cook Time: 60 mins)

Ingredients:

• 8 cups vegetable stock
• 28oz can stewed tomatoes, hand crushed
• 1 med white onion, medium dice
• 2 large minced garlic cloves
• 1 cup chopped celery
• 1 cup thinly sliced carrots
• 1 cup thinly sliced green cabbage
• 1 cup uncooked quinoa
• 1 cup cauliflower florettes
• 1 small bunch thinly sliced green kale
• salt and pepper to taste

Instructions:

1. In a large stock pot bring stock, onions, garlic, celery, carrots and quinoa to boil on high heat, reduce to medium heat and simmer for 30 minutes
2. Add remaining ingredients and simmer for another 30 minutes
3. Season with salt and pepper
4. We recommend adding crushed chili for a little zip!

s:

Sweet Potato & Corn Chowder (Prep Time: 20 mins | Cook Time: 50 mins)

Ingredients:

• 2 tablespoon extra virgin olive oil
• 2 large carrots, small dice
• 2 celery stalks, small dice
• 1 medium onion, finely diced
• 2 ears of corn, kernels only
• 1 large sweet potato, small dice
• 1 large white potato, small dice
• 1 small red pepper, small dice
• 5 cups vegetable stock
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 3 bay leaves
• 3 tablespoons flour
• 1 cup milk
• 1/4 green pepper, finely diced

 Instructions:

1. Heat oil in soup pot on high, add onions, celery and carrots, cook for 2-3 minutes
2. Mix milk and flour, set aside
3. Add remaining ingredients 5 thru 12 and simmer for 35 minutes
4. Add soy rice mixture and simmer for an additional 10 minutes
5. Serve in bowls topped with green peppers

Curried Cauliflower & Potato Stew (Prep Time: 20 mins | Cook Time: 45 mins)

Ingredients:

• 1 large red onion, diced large
• 2 celery stalks, diced large
• 2 large carrots, diced large
• 2 large garlic cloves, minced
• 2 large potatoes, diced medium
• 1 cup chickpeas, cooked or canned
• 6 cups vegetable stock
• 2 cups coconut milk
• 3 large bay leaves
• 1/2 large head cauliflower, medium florettes
• 1 tablespoon curry powder
• 1 teaspoon cumin, ground
• 1 teaspoon turmeric
• 1 teaspoon coriander, ground
• 8 oz baby spinach
• Salt and pepper to taste

Instructions:

1. Combine ingredients 1 through 9 in a large stock pot and bring to a boil on medium-high 
2. Reduce to medium, add ingredients 10 thru 14 and continue to cook for remaining cook time, salt and pepper to your desire
3. Just before serving, stir in spinach
4. For added flavor, garnish with chopped cilantro

Happy Cookin!

Lyndsay & Laurie

Multi Grain Baguette with Avocado, Tomato and Cucumber

Ingredients:

1 20” multigrain baguette, cut in 4 pieces, sliced in halves

4 tablespoons cream cheese

1 avocado (or 2), sliced

1 teaspoon  extra virgin olive oil

1 small lime, juice of

1 beefsteak tomato, sliced

1 small red onion, sliced

1/2 English cucumber, thinly sliced

12 cilantro sprigs

Salt and pepper to taste

Instructions:  

1. Toast baguette open faced under broiler or in toaster oven for 2-3 minutes or until desired colour

2. Spread 1/2 tablespoon of cream cheese on each side of the pieces of baguette

3. In small mixing bowl, drizzle avocado with extra virgin olive oil and lime juice and then season with salt and pepper

4. Layer tomatoes, cucumbers and onions, then top with avocado and cilantro

5. Close up sandwich and serve

For added nutrition, add your choice of sprouts; alfalfa, sunflower or pea shoots will compliment this sandwich.

All In One Breakfast!

Prep Time:  5 Minutes        Cook Time: 30 Minutes         Serves: 4

Ingredients:

1 medium sized bag shredded potatoes

2 tablespoons extra virgin olive oil

2 garlic cloves diced

1/2 cup onion diced or shredded

1/2 cup mixed bell peppers chopped

4 button mushrooms

5 ounces veggie ground crumbled

6 whole eggs beaten

1/2 cup milk (we use almond)

Instructions: 

1. Set oven to 350 degrees
2. In a large frying pan (preferably one that can transfer to the oven) place 1 tablespoon of olive oil on medium heat, add in garlic, cook 1 minute, add in onions
3. Let cook on medium heat for 3 minutes, add in shredded potatoes and cook on medium heat, for 5 minutes, add in last tablespoon of oil, cook another 5 minutes
4. Add salt and pepper to taste and any herb of your desire
5. Add mushrooms and bell peppers and cook for 5 minutes
6. Add the veggie ground to the dish
7. In a medium size bowl, whisk or beat eggs and milk until very light mixture - 1 minute or less
8. Add egg mixture to top of dish until all is covered
9. Let cook on medium heat for 3 minutes
10. Transfer to oven and let cook for 10 minutes in 350 degree oven
11. Turn oven to broil and broil on lower or medium rack for 3 minutes
12. Remove and is ready to serve (cutting it as a pizza has a nice touch)

Spinach or fresh basil leaves is a beautiful addition to dish ... oh and how can we forget- cheese!!

Broccoli & Spinach Soup

Ingredients:

2 large broccoli crowns, chopped, included peeled stems

1 large sweet yellow onion, chopped

8 cups onion broth

2 cups raw spinach

4 tablespoons sour cream

1 whole grain baguette, sliced

Salt and pepper to taste

Instructions: 

1. Steam broccoli and onions for 20-25 minutes, or until both vegetables are completely soft

2. In blender, puree broccoli, onions and raw spinach with 2-3 cups of broth as needed

3. Combine puree with remaining broth in stock pot and bring to a simmer

4. Season with salt and pepper

5. Serve in soup bowls with your favorite baguette and top with sour cream

Photograph taken with a dollop of tofu sour cream

No-Bake: Oreo Cookies & Peanut Butter Cup Dessert Dish

Ingredients:

1 box Oreo cookies—crushed
2 tablespoons coconut oil
1 8 oz package cream cheese—softened
1/2 cup natural peanut butter
1 cup confectioners sugar
1 container low fat Nutri-whip (vegan) or whipped cream
15 peanut butter cups, chopped (or buy mini's or balls)
1 cup cold unsweetened almond milk
1 package instant chocolate pudding mix

 Instructions:

1. With an electric mixer, beat all but 5 of the crushed oreo cookies and coconut oil, press evenly in a 9” glass baking dish to make a bottom crust

2. In a large bowl, beat the nutri-whip until it is light and fluffy, follow the package instructions—set aside

3. In a bowl, combine the peanut butter, cream cheese and confectioners sugar and beat with mixture until a consistent mixture is formed, - stir in 1/2 of the whipped topping—spread this evenly over the cookie crust

4. Sprinkle with the chopped peanut butter cups

5. In a separate large bowl, combine the pudding & cold milk and beat on low for 2 minutes, once a thick mixture, let sit for a couple minutes to set, stir in remaining nutri– whip mixture, and pour over the peanut butter cups

6. Top dish with remaining crumbled Oreo crumbs & place in fridge until ready to serve,  dish should sit for at least 2-3 hours

Our sister made this dish over Christmas for us, and there was not a drop left, it is so delicious!  I believe she saw it first on http://www.tasteofhome.com , however we made a few alterations to serve to our liking.