Catching Up With Kasha

Bowl of Kasha

If you've never heard of kasha and you're wondering what kasha is, then you're not alone.  Kasha is actually one of Europe's oldest known dishes and it's commonly used as a cereal being composed of buckwheat, rye, wheat, barley, oats, and millet.  It can also be utilized as a hardy and healthy side dish.  If you cook the kasha with some grilled vegetables and some seasonings, then you have a complete well balanced meal.  Translated in the English language, kasha is roasted whole-grain buckwheat or buckwheat oats, but the actual meaning of kasha means porridge.  Kasha is well known in Jewish cuisine as "comfort" or "soul" food and is typically prepared with onions, gravy, and bow tie pasta.  This meal is known as Kasha Varnishkes.  Sometimes kasha is used as an ingredient in other popular Jewish dishes such as knishes and Matzah ball soup.

Kasha Varnishkes

Kasha is impressive nutritionally due to it's high fiber content and high protein content per serving.  For a single one cup serving of kasha there is five grams of fiber (18%) and six grams of protein.    Kasha is also full of B vitamins which is important to vegetarians and vegans because it can be a challenge if you eliminate meat from your diet to get the recommended amount of B vitamins.  Kasha contains an abundant amount of phosphorous, potassium, calcium, and iron.  Similar to quinoa, kasha is a complete protein and is even more of a complete protein compared to the soy bean.  When I say "complete protein" I'm referring to the eight amino essential amino acids in a balanced proportion within a specific grain.  One of the amino acids that kasha contains that a lot of other grains do not have is lysine.  Kasha has a large amount amount of the amino acid lysine which helps produce antibodies that help keep your body's immune system strong and fight off viruses.

You'll Want This Shirt

So the next time you're looking for a side dish or a hardy and nutritiously filling meal, forget the white rice or mashed potatoes or do I dare mention french fries, and catch up with kasha.  You'll be consuming a compete protein and natural protection for your body's immune system.  Enjoy and protect!

Sources:
http://en.wikipedia.org/wiki/Kasha
http://www.vitaminstuff.com/amino-acid-lysine.html
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5683/2
http://vitallifeproducts.com/kasha-nutritional.php

Eating Tempeh Without Being Tempted By Meat

Raw Tempeh

If you've tried to cut back or eliminate meat, you know how difficult it can be to find a meat substitute that isn't filled with preservatives, potentially harmful ingredients, and are highly processed.  A lot of meat substitutes can be mainly consumed of soy protein, soy protein concentrate, and genetically modified foods (GMO).  These ingredients can be cancer causing because they are highly processed and over time this can develop harmful affects on the body.  Most frozen foods such as Morning Star, Gardein, and Boca Burger fall into this category, and there are very few options that do not have GMO ingredients.  The products that are non-GMO include Dr. Praeger's frozen foods, Tofurky products, raw tofu, and raw tempeh.

Tofurky's Tempeh

I've noticed that over time tofu can become very tiresome and bland, even with different sauces and vegetables being paired with it.  I recently discovered tempeh, while on a quest to find a tofu alternative.  I've always known what tempeh was but I never purchased and attempted to prepare it.  Before cooking the raw tempeh, I decided to try it first so I purchased a refrigerated prepackaged Tofurky product of tempeh.  The tempeh resembled strips of bacon and it was marinated in a molasses which gave it a smokey taste and contained non GMO ingredients.  After grilling the strips of tempeh, I noticed how the texture and the overall product really tasted like meat.  As opposed to tofu which is soft and naturally bland in taste and texture, tempeh is the complete opposite being very grainy in texture and in taste.  After having such a pleasant experience with the prepackaged tempeh, I bought some raw tempeh and simply cut it up into triangular pieces and grilled it.  The final product was satisfying and filling.

Soy Beans

Meat..Really?

The health benefits of tempeh is just as impressive as it's taste.  Tempeh is full of natural fiber and protein.  Tempeh is soybean based and the amount of protein in soybeans are equal to animal protein.  The protein in tempeh provides 40% of your DV for only 4 oz and it doesn't compromise your cholesterol levels like animal proteins do.  Meats do not contain the amount of fiber that soybean based products have and the fiber helps the body digest.  Tempeh is also low in sodium, easy for your body to digest, contains antioxidants such as Rhizopus which helps prevent intestinal diseases.  Opposed to animal protein, tempeh's protein content does not contain animal fats and can lower blood pressure and keep blood pressure under control.  Some other health benefits that tempeh contains include: 23.5% of Riboflavin, 21% of Magnesium, and 72% of Copper and Manganese for only a 4 oz serving!  So the next time you're at the supermarket, don't be tempted by meat and try tempeh, your body and taste buds won't be disappointed.

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=126#healthbenefits

http://www.tempeh.info/health/tempehhealth.php

The Multiple Benefits of Food Based Multivitamins

Everyone wants to get as many vitamins and minerals and other nutrients in their diets as possible, but sometimes you can't get all of your nutrients from the food you eat alone.  There are so many multivitamins out there and many of them are not worth your time or money.  I think that everyone (including healthy men and women) should take a multivitamin everyday in order to get the necessary amount of nutrients in your system.  You may be wondering which multivitamin is the most effective and the best to take on a daily basis, well you don't have to conduct any research or scroll through every label at your local pharmacy because the answer is simply a food-based multivitamin.  These specific multivitamins combine whole foods including different vegetables and fruits with other ingredients and vitamins into a capsule.  One of the benefits to taking a food based multivitamin is it's easier on your stomach because it's derived from whole vegetables and fruits and they absorb a lot easier which translates to being more effective within your system.  The best food based multivitamin you can consume is Rainbow Light Just One Food Based Multivitamins.  Theses specific multivitamins come in both men and women varieties and after thorough research, I think these are the best for your time, money, and health.

Other non food based multivitamins add other artificial flavors and ingredients to their capsules and that's doing more harm to your body than good.  One of the most important nutrients you need in a multivitamin is vitamin D, especially if you live in cloudy/dreary weather.  A lot of people are vitamin D deficient and don't even know it.  It is very important to have enough vitamin D in your system because it aids in bone strength and the overall health and function of your immune system.  The problem with other multivitamins is not just the absence or lack of certain essential nutrients, but too much of a certain vitamin or mineral that is not even necessary and can actually affect your health in a negative way.  Too much magnesium, phosphorus, iron, and zinc can cause stomach irritation, diarrhea, headaches, nausea, vomiting, and constipation.  By taking the Rainbow Light food based multivitamin, you will not consume too much of any vitamin and since you only have to take it once a day, and it's easy to remember and it will be react like food in your body.  A good idea is to take half the capsule in the morning with a healthy breakfast, and then have the second half of the capsule at dinner time.  This spreads out the amount of nutrients your body intakes and makes it easier for your body to absorb the nutrients.  If you can't remember to do this it's perfectly fine, but if you can remember it would benefit you even more.  Food based multivitamins like Rainbow Light are the best natural source of multivitamins on the market and they don't contain any artificial ingredients or give you an overdose of certain vitamins that could cause harm to your body.  Even if you're the healthiest person on the planet, I still think that you should research and try adapting a food based multivitamin in your diet (especially if you're living without a lot of literal sunshine in your life).

Sources:
http://www.cmaj.ca/cgi/content/full/169/1/47

Avocados: The Ultimate Condiment

Tasty Ripe Avocados

Forget mayonnaise, oil, butter, cream, and even salad dressings because you can make your salads and meals richer and creamier without turning it into a diet disaster.  You're probably wondering what this mysterious miracle food is but it's not rare or a mystery at all, but it's simply avocados.  Avocados are similar to eggs because they're labeled as a health food, but they have a back-handed compliment because of their fat content.  If you break it down and analyze the fat content in an avocado it's mainly consisted of mono and polyunsaturated fats (the good fats) and low in saturated fats (bad animal fats) and has no traces of trans fats (the worst fats).  Another reason why avocados are labeled as a health food is because of they're a natural and whole food from nature and they contain oleic acid, which is filled with mono and polyunsaturated fats that can reduce your cholesterol levels.  Avocados are also very high in potassium, which can help lower and regulate your blood pressure and they are also high in vitamin E and heart-healthy carotenoids.  Another reason replace your ordinary condiments with avocados is the amount of health omega-3s and anti-oxidants which can help in clearing up your skin.  Finally, one of the best reasons to eat avocados is it helps you lose and maintain your weight (so you can have your "creamy" avocado and eat it too).

Breakdown of Avocado Nutrition

Avocados are not only great sliced up into a salad or on a sandwich, but they can also be used as the ultimate condiment.  By simply crushing up an avocado and making it into a paste, you can spread it onto bread, or use it as a mayonnaise substitute in chicken, pasta, or potato salad.  In order to make the richest and creamiest dip you've ever tasted all you have to do is cut open an avocado and create a paste.  Then just add black pepper, onions, tomatoes or lime to make guacamole and you have an incredibly healthy dip.  The dip will oxidize and turn brown after about a day or so, so don't make too much or you'll end up throwing it away.  The creaminess of the avocado in a salad will make you forget about the highly processed and fatty Russian or Ranch flavored salad dressings.  So don't settle for mayonnaise, oil, or fatty salad dressings and introduce your new avocado friend to your favorite recipes and foods.


Sources: http://www.pyroenergen.com/articles07/avocado-health-benefits.htm

Sacha Inchi Oil: The New King of Omega

The Sacha Inchi Plant

There is a lesser known plant that reaches up to six feet tall, it can only survive in warm climates, and it has a star shaped fruit at the top of it's branch.  The star shaped fruit is something extremely special and it's known as the Sacha Inchi plant or sometimes refer to as the Incha peanut.  This plant has been utilized in the Peruvian Amazon for thousands of years and packs a ton of nutrition.  The plants are not just mammoth in size and pretty in shape, but they can also last for over 10 years.  Since the plant can live for such a long period of time it is able to absorb the nutrients from the Amazon soil and become a nutritional powerhouse.  One of the Sacha Inchi plant's most important nutrients is the amount of Omega 3s it possesses.  The oil from the nut of the plant has 50 percent Omega 3s per volume.  This in turn makes the Sacha Inchi plant the most vital source of Omega 3s compared to any other plant in the world.

Sacha Inchi Nutrition

The reason why obtaining Omega 3s are so essential to our bodies is because it promotes a healthy heart, supports brain and eye function and health, and they help slow down the aging process of your body.  Our bodies create Omega 3s naturally but the reason why we need to consume additional Omega 3s are mainly because our diets have changed overtime.  Since we eat fewer natural foods and more processed foods and meats we lack the amount of Omega 3s which are found in natural sources of food.  Animals compared to human beings have 10 to 20 times the amount of Omega 3s because of their natural diets.  The best way to get your recommended daily amount of Omega 3s is by consuming wild salmon, flax-seeds, walnuts, or fish oil pills.  Putting Sacha Inchi oil on your salad or other foods is probably your best way of obtaining the most Omega 3s in your daily eating habits.

Sacha Inchi Oil, Rare but Exists

The Sacha Inchi plant is also high in protein, iodine, Vitamin A and E.  The plant is categorized as a super food because of the high amounts of essential fatty acids (including Omega 3s, 6s, 9s, and others).  The flavor itself of the oil is mild and is not bitter at all and it almost has a nutty finish, similar to almonds.  Since the oil is so mild you could drink it straight but it is a perfect compliment to fish, poultry or even a better compliment to a salad.  Sacha Inchi oil is becoming more and more popular in the United States since it is labeled as a super food and is being best known as the new king of Omega 3s.

Sources:
http://en.wikipedia.org/wiki/Plukenetia_volubilis
http://www.alsearsmd.com/rare-super-food-of-the-ancient-incas/

The Emergence of Black Rice

Black Rice in Raw Form

One of the most well known foods around the world is white and brown rice, but there is a rare counterpart that is in itself extremely nutritious and it's black rice.  Black rice is toted as being very high in Vitamin E and is said to rival the antioxidant content found in blueberries.  A short background of black rice begins in ancient China where the grain was labeled as "forbidden rice" because of it's natural black color.  It's a shame that it was condemned as something bad or evil because the nutritional content found in black rice is very impressive.  Black rice in fact has more antioxidants per serving when compared with a serving of blueberries and it also has less sugar, more fiber, and a lot more Vitamin E.  Consuming high amounts of antioxidants, phytochemicals, and fiber all which are found in black rice, can reduce your risk of cancer and heart disease (two of the biggest killers in the United States).  Antioxidants help your immune system fight off everyday diseases and lower your blood pressure which in turn helps ward off heart disease.

Black Vs. Brown Rice

Brown rice is very popular within American cuisine and all around the world and it is a far better choice when compared to white rice.  The problem with white rice is it's basically a complex carbohydrate which means there are no whole grains or fiber within the rice so it turns directly into sugar within your system and that sugar turns directly into fat (usually in all the wrong places).  Brown rice on the other hand, is filled with fiber and is a whole grain but when compared to black rice, brown rice has to take a backseat.  Black rice has more antioxidants and Vitamin E.  Black rice isn't very popular within American cuisine and it is mostly found in Asian countries.  Black rice is found in varieties of sushi, puddings, and noodles.  Since black rice is being labeled as the new "superfood" and "cancer fighter" it may become more relevant and popular in American cuisine.

Sources:
http://www.naturalnews.com/029735_black_rice_antioxidants.html

Meet Your New Italian Friend: Spaghetti Squash

Spaghetti Squash

Everyone seems to be worrying about cutting back on carbohydrates and the complex white carbohydrates of pasta, but pasta is a great and essential part of preparing so many dishes.  If I told you that there was a way to get the same fulfillment and sensation of pasta but without the carbohydrate guilt trip you would probably think I was crazy.  There is an answer to calorie and carbohydrate packed pasta and it comes from a squash...yes a squash.  The all natural squash is your new best friend when it comes to Italian and Mediterranean dishes from now on.

Spaghetti Squash Prepared in Squash

In order to prepare spaghetti squash you need to find a medium sized squash and bake it in the oven at 375 degrees for one hour.  After it's cooked, carefully take the squash out of the oven and let it sit for five to ten minutes so it can cool down.  When the squash is cooled down a bit, cut the squash in half from top to bottom and take a spoon and carefully scoop out the seeds.  This can be a little tricky because the seeds can be hidden and slippery.  You also don't want to scoop and scrap the squash too hard because that will ruin your spaghetti consistency.  When you have all the slippery seeds out of the squash use a fork to simply scrap the squash from end to end.  You will notice that it will almost completely resemble cooked pasta!  Place the spaghetti squash in a bowl or plate and serve.  If you want to be clever and fancy you can use the empty squash half as a serving bowl.  The consistency of the spaghetti squash will have more of a crunch compared to traditional pasta.  Your mind will believe you're eating white pasta but your body will be thanking you for the nutrient rich and lack of complex white carbohydrates and unneeded calories.