Saturday, April 22, 2017

Beautiful Beets Makes Your Heart BEAT!


                       We all are interested in keeping our blood pressure at a healthy level.

 Dr. M. Greger states in his book "How Not To Die" that a study was done on persons with high blood pressure. One group was given a cup of beet juice daily for four weeks, while the other group was given a placebo. In those who drank the beet juice, the systolic blood pressure went down by about 8 points and continued to drop as time went on. 

I know, you are thinking 'BEET JUICE'. Gross. But, finding canned juice is difficult. Eating a 15 oz. can of beets would equal the same dose of nitrates as the juice would. 

Nitrates, you ask. Yes, Nitric Oxide tells the cell lining in your arteries to "Calm down, Relax, Enjoy" so that they open up and allows more blood to flow. Remember hearing about people who are having chest pains taking nitroglycerin pills?  Works in a similiar way. 

                                     A LIST OF THE TEN TOP VEGETABLES WHICH HAS NITRATES

10. Beets                                                                             5. Mesclum greens
9. Swiss Chard                                                                    4. Butter leaf lettuce
8. Oak Leaf Lettuce                                                            3. Cilantro
7. Beet Greens                                                                    2. Rhubarb
6. Basil                                                                                1. Arugula

I already knew that the darker the vegetable was, the better it was for you. So, I bought some beets at the market. I love beet pickles and have eaten them for years but cooking beets was new to me. 




* I got the beets out of the fridge, washed them, peeled them and sliced them. 

* I put them on a sheet of parchment paper on a baking sheet. 

* I sprinkled them with a small amount of olive oil and some dried thyme leaves. I added some salt. 

* And, into the oven they went. 425 degrees for about 30 minutes until they were tender. YUM. 

Tuesday, April 11, 2017

Quinoa-Sweet Potato Salad

My, oh my.... what to fix for dinner? I was hungry for some quinoa and so I grabbed a bag of it out of the pantry, also a small sweet potato and I was in business.



Here are my ingredients for 2 servings: (a gals gotta have left-overs, right?)

                                                     Quinoa-Sweet Potato Salad

1/4 cup quinoa
2 green onions, sliced
2 T. sesame seeds, toasted  ( or you could use a small amount of pecans)
1/4 cup dried cranberries (or you could use raisins)
1 very small sweet potato (or 1/2 medium)

Dressing:
In a small bowl pour in 1/2 T. olive oil, 1 tsp apple cider vinegar,1/2 tsp honey, sprinkle of salt and pepper, 1/8 tsp. cumin and 1/8 tsp cinnamon.

Cook quinoa in 1/2 cup water according to directions. Let cool

While oven in preheating to 400 degrees, peel sweet potato, cut into cubes and toss with olive oil just to lightly coat.  Then bake for 25 minutes.

Put sesame seeds in a small non-stick pan and toast to light brown over medium heat. Watch carefully. These add such a nice nutty flavor to the salad.

Place all ingredients in bowl, stir in dressing. Enjoy

Friday, April 7, 2017

Baking Powder

I never would have thought of that. 

                                     Baking powder going bad? 

                                                                       Who knew. 

                                                                                  Now we all can know.