Herbalicious!

Herbs & Spices are a very important component of our diet, not only are they excellent for flavor in our food but for our overall health. They have high levels of disease combating antioxidants. In fact many herbs and spices have more of these components than eating fruits and vegetables.  We cannot stress it enough how beneficial it is for you to add these to your favorite dishes when cooking.

Fresh vs. Dried: Although fresh herbs are wonderful to cook with, they can be costly and it is easier on the pocket book to buy them dried.  You can substitute dry herbs for fresh in most recipes; however there are some recipes that fresh cannot be compromised, such as tabbouleh or pesto.

The essential oils in dried herbs are much more potent than in fresh, therefore you will want to scale down the measurement as follows: 1 Tbsp of fresh = 1 Tsp of dried.

To release the fragrance and oils in the dried, crumble the herb or rub them between your fingers before adding them to your dish.

Something to consider is fresh ginger and dried ginger taste completely different, so if the recipe calls for fresh ginger, there is no substitute. However, ginger can be placed in the freezer and used when needed, so no need to buy dried to avoid wasting.

References below are the health benefits of your favorite herbs:

Basil: Offers anti-inflammatory and antibacterial properties for your health, also helps lower blood pressure and reduces ulcers

Bay Leaf: Great source of vitamins. Can actually be applied to a sting from an insect; it is antiseptic, anti-oxidant, and can aid digestion.

Cayenne Pepper:  Increases metabolism; adjusts blood pressure to normal levels, good for the stomach and intestinal track and actually helps with ulcers.

Chili Peppers:  Can help fight migraines and sinus headaches, can boost metabolism, help lower blood pressure and help lower inflammation.

Chives:  Help with decongestion, lowers blood pressure and prevents blood clots, packed with vitamins and minerals.

Cinnamon: Regulates blood sugar levels, anti-clotting of blood, fights yeast, greatsource of fiber, Iron, manganese and calcium.

Cilantro:  Heavy metal and mercury detoxifier, anti-inflammatory, aids digestion, a source of fiber, magnesium and iron and is helpful in fighting anemia.

Cumin:  High concentration of antioxidants; aids and prevents digestive disorders, boosts immune system, increases metabolism and assists with respiratory conditions.

Curry: Helps to burn fat, boosts immune system, aids in digestion and is rich in antioxidants

Dill:  Aids in digestion, hiccups, insomnia and diarrhea. Dill is also a relaxant and diuretic; also known for being a breath freshener and the antioxidants aid in oral care.

Garlic: Benefits our cardiovascular system, is a natural antibiotic, rich in antioxidants and is anti-fungal. Garlic is also said to manage blood pressure and cholesterol levels, however research shows inconclusive to these two.

Ginger: Helps with digestions and alleviates motion sickness and nausea, also known for the treatment of cough and congestion from the common cold.

Mint: Ability to settle a nervous stomach and is anti-fungal, also known for soothing the digestive track and lessen severity of stomach aches. Eases discomfort of IBS.

Miso: Known to be a B12 supplement, it is also a source of minerals, copper, zinc, and manganese. In addition to the health benefits, it also has 2 grams of protein in just one tablespoon!

Nutmeg: Anti-bacterial kills cavity causing bacteria in the mouth, beneficial to the heart, assist muscles and also aids in controlling asthma. It is also well known to help improve our memory.

Oregano: Rich in vitamin K, minerals, antioxidants and fiber. Is anti-bacterial and is a natural source of Omega-3 fatty acids.

Paprika: Rich in capsaicin, which anti-inflammatory and antioxidant effects may lower the risk of cancer. Rich in vitamin C, and because of this, your body can absorb iron-rich foods and can aid in the fight of infection.

Parsley: Rich in vitamin K, anti-cancer agents, anti-inflammatory, rich in antioxidants, and supports a healthy immune system.

Rosemary: Known for soothing effects to help with fatigue, muscle strains, digestive paints, indigestion, and anxiety. It is also known for relieving stomach pains, insomnia and calming of the nerves.

Sage: Known to be on the top antioxidant herb and is also an anti-inflammatory. It is known to enhance memory and also be effective in symptoms of menopause and hot flashes.

Thyme: Rich in vitamins and minerals and known as apowerful antiseptic, antibacterial, and is a strong antioxidant. Has anti-cancer properties and can be used to treat bronchitis and inflamed upper respiratory track. It is also used to relieve joint ache and sooth pains.

These are just to name a few; there are many more herbs and spices that have amazing health benefits.  Wikipedia is a great source to reference for additional information on herbs that you use from your pantry.

Remember, herbs and spices have been used for centuries to cure illness, so next time you have a cold, headache or upset stomach, take a look at what is in your pantry before rushing to the pharmacy to spend money on medicine… you just be able to cure your issues yourself and you may just save yourself some money!

Interesting Food Fact

Did You Know?

An onion, apple and potato all have the same taste. The differences in flavour are caused by their smell.

Eggsellent!

Incredible Health Benefits of Eggs

There was a time where we consumers were afraid to eat eggs because there was conflicting information regarding eggs causing high cholesterol.  Well that time is over; the studies are now certain that eggs are a super food enriched with vitamins, minerals and protein.

In fact, it is normally the salty fatty foods that accompany eggs that are the culprit in increasing cholesterol.  I am talking about the butter, margarine and the cheeses. Instead of frying your egg, try poaching it and instead of serving it with cheese, try a sliced up avocado.

There are two types of cholesterol, there is the type found in food- Dietary and then there is the type found in our blood stream-Serum.  It is perceived by most people that once the dietary fiber is ingested in our bodies it quickly turns to serum cholesterol, which is not true.  Our bodies create most of our serum cholesterol.

So why eggs?

Eggs have incredible health benefits:

• Eggs are beneficial for our eyes, they in fact contain larger amounts of carotenoid than green vegetables
• Eating egg may help prevent blood clots stroke and heart attacks
• Just one egg contains 9 essential amino acids, 6 grams of protein, 5 grams of fat (only 1.5 grams of that is saturated fat)
• It is also a good source of natural occurring vitamin D
• Eggs contain folate which aids in preventing birth defects and cardiovascular disease
• Eggs are rich in sulphur, vitamins and minerals which help to provide healthy skin, nails and hair
• Eggs contain choline, a nutrient that helps regulate the brain, nervous and cardiovascular system
• Eggs help prevent cancer, specifically breast cancer.

Scrambled, sunny side up, poached, boiled – it doesn’t matter how you like your eggs, they are full of nutrition!

Not only are they super nutritious, a high source of protein, have only 70 to 80 calories each and are not high in fat, they are also relatively cheap and have a long shelf life. You can add them to many recipes for a thickening agent and to get that additional protein in your dish.

And for a little humor..... 

What do you call a city with 20 million eggs?

New Yolk City!

18 Healthy Foods in the Grocery Store

So what really are the healthiest foods to have in your shopping cart before you leave the grocer? We all cannot be perfect and we sure do enjoy some of the unhealthy items that our shelves are stocked with,
however, it is important to stock your cart with some of the healthy foods we have listed below.

You will notice that we have listed the nutritious items by alphabetical order.  This helps to program the mind if you forget to bring a shopping list with you.

Ever notice your grocery bill is out of control when you don’t go with a list? I know I have to swallow pretty hard when the teller tells me my total, and I cannot even justify it when I arrive at home and have many of the items I bought already stocked on my shelves.

A little side tracked, back to the topic at hand – What are some of the healthiest foods in the grocery store?

Read on to see what we think and why…

Avocados – Highest recommended food & fruit for body builders and cholesterol related heart disease. This super food is rich in Dietary Fiber, Vitamin C, B, K, Copper, Potassium and folic acid

Almonds– yes high in fat; But the right fat! Monosaturated, which is the good stuff that aids a healthy heart.  They’re high in protein, fiber, and essential fatty acids, Omega-3, Omerga-6, Vitamin E and K.
A handful a day will help keep the doctor away!

Asparagus - High source of folic acid, dense in nutrients and packed with anti-inflammatory and anti-cancer benefits.

Berries – Rich in antioxidants, vitamins, nutrients and are low in calories! They are known as natural healers from disease, help prevent some forms of cancer, aid in curing bladder infections – even help with vision!

Beans – Low glycemic index, foods that have this help regulate your blood sugar. Beans are full of fiber which helps you feel full longer.  They are packed with protein and full of nutrients. People are worried about gas… did you know if you buy beans in a bag and cook them yourself thoroughly, allowing the oligosaccharide sugar to release and be rinsed away, that this will reduce gas considerably!

Bell Peppers – if it starts with a V it’s in there!  So rich in vitamins, full of antioxidants. Have anti-cancer fighting benefits and add a bit of sweetness to dishes.   Something this bright in color just has to be good for you!

Butternut Squash – Low in Fat, High in Fiber- contains vital poly-phenolic anti-oxidants and vitamins. This winter vegetable is also high in beta-carotene. – ever try Spaghetti Squash as a replacement for pasta?

Broccoli – Rich in Calcium, extremely important in our diet. It is rich in dozens of nutrients. It even has 2 grams of protein in ½ cup. Its rich green color is its first give away on how incredible nutritious this is for us to consume.

Brussels Sprouts – Think Vitamin A, B6, C, E and K but then think about anti-cancer benefits and a battle against free radicals.  This vegetable is absolutely under rated in the North American diet.

Eggs – We bragged about eggs in our last article! They are high in protein, full of nutrients, great for the body, very low on the pocket book with a long shelf life.

Edamame – One of the few natural sources of vitamin E also rich in B and C.  It is an incredible source of protein but also an excellent source of antioxidants. They are a meaty bean with excellent flavor….
Delicious if you heat the bean in the skin and salt it, best replacement for chips or popcorn.

Garlic – This is a must have in your diet.  Lowers cholesterol, it has antioxidant and anti-inflammatory benefits. Known in most households for its ability to boost your immune system and keep away a cold.

Goat Cheese – As far as cheese goes, this is the lowest in fat; also, high in protein and high in calcium.  This is a greate alternative to cream cheese in savory dishes.

Onions – very similar to garlic when digested in the body. This are excellent for boosting the immune system and are packed with nutrients that our body needs to run.

Spinach & Kale – As rich in color as broccoli and as rich in nutrients! These are packed with Vitamin K, enough to get your daily intake by just putting it in your salad or as a steamed side.
Both are  a veg that you can put into soups, stews, sauces, stir-fry’s, sandwiched, salads… and more! Also know for its protection from prostate cancer.

Sweet Potatoes – so much better for you than a white potato, yes it is a complex carbohydrate however it is packed with so many good nutrients for our bodies!
Excellent source of fiber and beta-carotene, and vitamins. Rich in vitamin A, which keeps our eye sight strong.

Tomatoes – Not only are they loaded with antioxidants and have anti-cancer benefits, they help promote a healthy cardiovascular system and are also known to help protect our skin from sun damage.
These tasty fruits are very low in calories also.

Yogurt – Excellent alternative for creams, butters, milks etc. in dishes for creamy consistency. Excellent for digestion and studies have shown that this is actually better for us than milk.
Sugars can creep up on the nutrition label, so pick a low sugar, like Greek yogurt and add fresh berries.

Rich in Fiber, Protein and relatively low in sugar, scroll to bottom of this newsletter to get a chocolate chip cookie recipe that you can feel good about eating.

Contact us at lyndsay@vegmenufortheweek.com

Interesting Food Fact

Did You Know?

On Superbowl Sunday, Americans eat about 8 million pounds of guacamole?  Can you even fathom how many avocados are used?? 

RECIPE - Just A Little Outside The Box Chocolate Chip Cookies

Makes: 30 cookies
Per cookie: Approx 3.5 grams of protein and only 7 grams of sugar!
Which could be reduced if you use only 1/2 the chocolate chips


1/2 cup shortening
1/2 cup butter or vegan margarine
1/2 cup brown sugar
1 tablespoon vanilla extract
2  eggs
3 cups chick pea flour
1 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups semisweet chocolate chips

1. In a medium/large mixing bowl, beat with a mixer the butter, shortening, brown sugar until smooth and almost fluffy looking
2. Add in the vanilla and beat until blended throughout the mixture
3. Add in each egg separately, and beat into mixture
4. In a separate bowl, combine the flour, baking soda and salt,  and mix three ingredients thoroughly
5. Slowly add dry mixture to wet mixture while electric mixer is beating the mixture, the dough is a wet consistency but not runny
6. Add in the chocolate chips, stir together
7. Separate on a greased cookie sheet, about 12 per sheet.  These cookies do not run out, they actually rise and are very soft when cooked
8. Place in a 350 degree oven, approximately 10 to 12 minutes per batch