Pea Nutty Noodles

This will be the last post for Good Health Recipes Sundays. My race season is in full-swing now, and the great majority of them will be run on Sundays. Also, I will be blogging on Sundays about my scheduled long runs for half marathon training, which officially begins next week. Therefore, I am ending this series. :)

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Peanut Sauce

1 lb. of your favourite shaped pasta

1 cup peanut butter

1/2 cup soy sauce

2/3 cup warm water

2 Tbsp. fresh ginger, chopped

2 cloves garlic, chopped

1 Tbsp. toasted sesame oil

1 Tbsp. honey

3 Tbsp. white (rice or wine) vinegar

Garnishes ... Pick and Choose

Any You Please and as Much as You Want

Chopped peanuts

Diced cucumbers

Diced apples

Sliced scallions

Limes, cut into quarters

Sliced cabbage

Asian chili sauce, if you are brave

Chopped fresh cilantro or mint

Shredded carrots

Pick out the garnishes you want to serve with the noodles and chop, dice and slice them. Put them in little bowls.

Boil the past until it is al dente (not too mushy). The pasta water should have enough salt to taste like the sea (see guide below). When it is well done, quickly rinse the pasta in cold water.

Now mix all the ingredients for the peanut sauce together in a big bowl with a big spoon. Stir until it is all mixed together and smooth.

Taste the sauce ... is it perfect? When it is, toss in the pasta and pout into a pile on a big bowl or platter. Put the little bowl of garnishes around the platter and enjoy!

from The Family Dinner by Laurie David

Mushroom Barley Soup

The full-bodied flavour is worth the longer cooking time. Keep a container or two of this soup in the freezer, as it freezes well. The barley and vegetables offer a potent cholesterol-lowering punch, while the mushrooms off anti-cancer action, making this soup more than just delicious comfort food.

1 1/2 cups boiling water

1 oz. dried mushrooms (such as porcini)

2 tsp. vegetable oil

1 large onion, chopped

2 large stalks celery, diced

1 parsnip, diced

1 cup carrots, diced

2 cups button mushrooms, sliced

3/4 cup barley (preferably pot barley)

8 cups sodium-reduced beef, chicken or vegetable broth

Salt and freshly ground pepper, to taste

In a medium bowl, por boiling water over dried mushrooms; soak for 25 minutes. Remove mushrooms, reserving soaking liquid, and squeeze out excess water. Coarsely chop mushrooms and set aside. Strain soaking liquid through a cheesecloth-lined strainer or a coffee filter and set aside.

Heat oil in a stockpot over medium-high heat; add onion and saute until soft, 5-7 minutes. Add celery, parsnip, carrots, soaked mushrooms and button mushrooms; saute another 5 minutes. Stir in barley, broth and reserved mushroom liquid. Bring to a boil and simmer, covered and stirring occasionally, for about 1 1/2 hours or until barley is tender. Season with salt and pepper.

Makes 8 servings

PER SERVING NUTRITIONAL INFORMATION: Calories, 150, Protein: 10g, Fat: 2g, Saturated Fat: less than 1g, Carbohydrate: 24g, Dietary Fibre: 5g

from The Enlightened Eaters Whole Foods Guide by Rosie Schwartz

Turkey Tortilla Ross with Apple-Cranberry Chutney

Turkey Tortilla Roll

2 servings

1 tsp. garlic

1 tsp. oregano

1 tsp. thyme

1 tsp. sage

1/8 tsp. seas salt

1/8 tsp. pepper, ground

8 ox. turkey breast (pound thin)

4 oz. julienne mixed vegetables - carrot, zucchini, yellow squash and red cabbage

1 tsp. olive oil

1/2 tsp. garlic

sea salt and pepper to taste

apple-cranberyy chutney (see following recipe)

10" flour tortilla

Marinate the turkey breast with the garlic, oregano, thyme and sage for a minimum of one hour, then grill or saute.

Saute mixed vegetables with garlic in olive oil, season with salt and pepper, and let cool.

Put cranberry chutney 2 Tbsp. around flour tortilla. Arrange cooled julienne vegetables in centre of tortilla.

Add grilled turkey breast slice 1/4" thick on top of vegetables. Season with a touch of salt and pepper before rolling up the tortilla.

Nutritional Analysis Per Serving: 287 Calories, 9g Total Fat, 88 mg Cholesterol, 629 mg Sodium, 45g Carbohydrate, 46g Protein

Apple-Cranberry Chutney

Garnish for Turkey Tortilla Roll

1 Tbsp. brandy (Note: can substitute with 2 Tbsp. apple juice or white grape juice)

1/4 cup rice wine vinegar

1 cup orange juice

1/2 tsp. minced ginger

2 cups cranberries (fresh or frozen)

1/4 tsp. sea salt

1/2 cup yellow onion, diced 1/4

2 oz. fruit juice sweetener (Note: I use maple syrup or honey)

Deglaze the brandy (if using). Add rice vinegar, orange, and minced ginger and simmer for 20 minutes.

Add cranberries and simmer until tender. Add diced onions and sweetener and simmer for 20 minutes.

Season with salt.

SERVINGS: 8 - 2 oz. servings

Nutritional Analysis Per Serving: 67 Calories, 0g Total Fat, 0 mg Cholesterol, 74 mg Sodium, 15g Carbohydrate, 0g Protein

from Total Health Makeover by Marilu Henner, p. 294-5

Vegetables That Roast in 20 to 30 Minutes

Lightly oil a sheet pan or cover with a piece of parchment paper to prevent sticking.

Preheat the oven to 450 degrees F.

PEPPERS

Cut any colour peppers into wedges, toss with a bit of olive oil, put on the baking sheet skin-side up, and roast until the skin is blistered and blackened - about 20-30 minutes. Transfer the peppers directly from the oven into a bowl, cover with plastic wrap or a tight-fitting lid, and let steam. Once the peppers are cool, uncover the bowl and peel off and discard the pepper skins.

Seasoning Suggestions: Before roasting, toss with a few tablespoons of hoisin sauce. Or, after roasting, you can toss with chopped fresh herbs like mint, basil, or parsley; balsamic vinegar; or chopped pine nuts.

CARROTS

Peel and slice carrots into wedges of coins. Toss them with salt and pepper and a drizzle of olive oil. Roast for 20 minutes or until tender with golden caramelized edges.

Seasoning Suggestions: Before roasting, toss with any of the following: a teaspoon of ground cumin and/or coriander, fresh chopped herbs like thyme or rosemary, chopped garlic or shallots, or 1-2 tablespoons of maple syrup and a pinch of cinnamon. Or, after roasting, drizzle with balsamic vinegar or some Dijon Vinaigrette (see ???? post for recipe), or toss with a pat of butter and chopped parsley, dill, or basil.

CAULIFLOWER

Cut the cauliflower into slices from top to bottom (they don't really come out as slices, but don't worry about it). Toss with a few tablespoons of olive oil, salt and pepper. Spread in a single layer on a baking sheet and roast until golden , about 30 minutes, flipping the cauliflower now and then.

Seasoning Suggestions: Before roasting, either toss with cumin, coriander, and minced garlic, and onions, or toss with capers, raisins, sliced red onions, and parsley. Or, after roasting, give it a squeeze of lemon , chopped fresh parsley, or grated Parmesan cheese.

BRUSSELS SPROUTS

Cut off the brown ends and pull off any yellow outer leaves. Toss the brussels spouts with olive oil, salt, and pepper. Pour them on a sheet pan and roast, shaking the pan now and then, until browned, about 30-40 minutes. Defrosted frozen brussels sprouts can also be used with great results!

Seasoning Suggestions: Before roasting, toss with grated garlic and a sprinkle of Parmesan cheese. Or, after roasting, toss with a little balsamic vinegar, or a pat of butter and fresh chopped herbs, toasted hazelnuts, pine nuts, or walnuts, or grated zest from a lemon.

ROASTED RED PEPPER DRESSING for roasted vegetables

1/2 cup olive oil

3 Tbsp. red wine vinegar

2 Tbsp. roasted red pepper, coarsely chopped (either one you've just roasted or one from a jar)

1 clove of garlic, smashed

1/2 tsp. Dijon mustard

Pinch sugar, salt and freshly ground pepper

Put all the ingredients into a blender and blend until smooth. Taste and adjust the seasonings.

Makes 1 cup

from The Family Dinner by Laurie David, p. 111.

Garlic Oregano Yam Oven Fries

A good addition to a salad, these fries are almost a meal in themselves. This recipe is one of the healthiest ways to prepare yams. Or dip them in homemade Ketchup (see ???? for recipe).

2 medium yams

2 cloves garlic

2 Tbsp. pumpkin seeds, coarsely chopped

1 Tbsp. oregano

1 1/2 Tbsp. coconut oil

1/2 Tbsp. basil

Sea salt to taste

Preheat oven to 300 degrees F.

Cut yams into wedges or chunks. In bowl, combine the garlic, pumpkin seeds, oregano, coconut oil, basil, and sea salt. Add the yams, stirring with your hands to make sure all the pieces are covered with the mixture. Spread yams on a baking tray lightly oiled with coconut oil; bake for about 35 minutes, If you prefer them crispier, leave in oven for an extra 5-10 minutes.

Makes 2 servings

from The Thrive Diet by Brendan Brazier, p. 243

Degreaser - Chemical-free and Environmentally-friendly

1/4 cup baking soda

1/2 cup lemon juice

5-10 drops citrus essential oils (optional if you want a scent)

Combine to make a paste. Apply to greasy area. Use a damp cloth to wipe the area clean.

Source unknown

Almond Meringue Cookies

These melt in your mouth. A perfect accompaniment to a fruit sorbet. And while you are enjoying them, keep in mind that almonds - including their skins - are loaded with a variety of antioxidants, some of which may improve immune system function.

4 egg whites

1 Tbsp. white vinegar

Salt, pinch

3/4 cup white sugar

1/4 cup almonds, finely chopped

1 tsp. almond extract

Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper.

In a large bowl, beat egg whites until foamy. Beat in vinegar and salt. Slowly add sugar, 2 Tbsp. at a time, continuing to beat until stiff peaks form. Fold in almonds and almond extract.

Drop batter by teaspoonfuls on cookie sheet. Bake for 25 minutes or until golden. Let cool for 1 minute before removing from pan. Transfer to a wire rack and allow to cool.

Makes 6 - 7 dozen cookies

PER COOKIE NUTRITIONAL INFORMATION: Calories, 10, Protein: less than 1g, Fat: less than 1g, Saturated Fat: 0g, Carbohydrate: 2g, Dietary Fibre: 0g

from The Enlightened Eater's Whole Foods Guide by Rosie Schwartz, p. 202

Cleaner for the Tub - Chemical-free and Environmentally-friendly

Tub Scrub

1 cup baking soda

1⁄4 cup salt

10 drops citrus essential oil (optional)

5 drops tea tree essential oil (optional)

Combine all the ingredients and store in an airtight tub.

Source unknown

Chopped Vegetable Salad

2 beefsteak tomatoes, sliced thick

1 bunch asparagus, ends cleaned

1 large green pepper, top and bottom sliced off

2 ears corn on the cob, shucked

3 large carrots, peeled and sliced thick lengthwise

1/4 lb. fresh green beans, ends trimmed

10 cloves garlic, minced

1/3 cup Dijon mustard

3/4 cup olive oil

1 head Romain lettuce, washed and sliced thin

In a large bowl, add garlic and 2 ounces of olive oil. Add vegetables, season with salt and fresh ground black pepper. Grill on medium heat and set aside.

Chop all vegetables into medium size pieces just before serving, add vinaigrette, and place on top of shredded romaine lettuce.

Vinaigrette:

Mix balsamic vinegar and Dijon mustard in bowl and slowly add remaining 4 ounces of olive oil while whisking.

Nutritional Analysis Per Serving: 258 Calories, 18g Total Fat, 0 mg Cholesterol, 85 mg Sodium, 22g Carbohydrate, 5g Protein

from Total Health Makeover by Marilu Henner, p. 291

How to Clean a Kettle - Chemical-free and Environmentally friendly

All you need is one lemon and fresh water ...

1. Cut the lemon into 4 sections. Put in the kettle filled with fresh water and boil.

2. Let the boiled lemon and water sit in the kettle for 1 hour. Boil again.

3. Dump the lemon water and fill the kettle with fresh water. Boil.

4. Dump the boiled rinse water and wipe clean.

Source unknown

Update on Toronto Women's Half Marathon

One of my goals for 2011 is to run a minimum of three half marathons, and I set my sights on the Toronto Women's Half Marathon as my first one. "If" I had remained injury-free and was able to maintain the training program I started last November, I would have been on track to be ready for this event.

Well, I just happened to check the run's site and this event is sold out! I was surprised to see this! I would have been very bummed to focus my training on this and then to miss it because it sold out while I remained clueless about it's popularity. :(

I will know for next year!!!! :) Huge kudos to anyone reading this who is registered in it! :)

Vegetables That Roast in 20 Minutes or Less

Either lightly oil a sheet pan or cover with a piece of parchment paper to prevent sticking.

Preheat oven to 450 degrees F.

CORN

Slice the kernels off the cobs with a sharp knife.Put them in a bowl and toss with olive oil and a bit of sea salt. Put on a sheet pan in a single layer and roast for 20 minutes or until the starts to brown.

Quick tip: You can also leave the husks in the corn, put the whole corn into the oven, and roast for 30 minutes. Now just pull off the husks and silk and serve. Done! How easy is that?

Seasoning Suggestions: After roasting, toss with a pat of butter and freshly chopped soft fragrant herbs like parsley, dill, chives, or basil. For a south-of-the-border dish, toss with chili powder, a squeeze of lime, and Parmesan cheese.

ASPARAGUS

Snap off the woody ends of the asparagus. Toss with olive oil and salt. Put on a baking sheet in a single layer and roast for 10-15 minutes.

Seasoning Suggestion: Before roasting, toss with chopped garlic, Parmesan cheese, or chopped fresh thyme. Or, after roasting, give them a squeeze of lemon or lime, or a drizzle of balsamic vinegar, or Dijon vinaigrette, and a sprinkle of chopped fresh herbs.

KALE

Believe it or not, kale is fantastic when you roast it! Take 1 bunch of kale and cut off the thick stems; drizzle it with olive oil, a sprinkling of salt, and perhaps some minced garlic. Rub the oil into the leaves so they are well covered. Arrange in a single layer on a baking sheet and roast, flipping the leaves and turning the sheets until the kale is crispy; it will take about 15 minutes. Squeeze on plenty of lemon juice and taste for salt and pepper.

ZUCCHINI or SUMMER SQUASH

Halve and cut zucchini or squash into wedges. Toss the pieces with salt and a drizzle of olive oil. Roast for 15-20 minutes, flipping them halfway through.

Serving Suggestions: Before roasting, toss with Parmesan cheese, freshly chopped herbs or grated lemon zest, and chopped garlic or shallots. Or, after roasting, squeeze on a little lemon juice or drizzle with balsamic vinegar or some Dijon vinaigrette.

DIJON VINAIGRETTE for roasted vegetables

1/2 cup red wine vinegar

1/4 cup Dijon mustard

3 cloves garlic, minced

1 shallot, minced

1 Tbsp. honey

1 1/2 cups olive oil

Salt, pepper, and sugar to taste (Note: I do not add sugar!)

In a medium bowl, whisk together the vinegar, mustard, garlic, shallot and honey. Slowly whisk the olive oil to emulsify. Season to taste.

Makes 2 1/2 cups

from The Family Dinner by Laurie David, p. 110-1

Window Cleaner - Chemical-free and Environmentally Friendly

Plain distilled white vinegar does a wonderful job of cleaning windows, unless they have already been washed with commercial glass cleaners. Before you can utilize plain vinegar as the official window cleaner of your environmentally friendly home, you must remove all waxy residues by washing the windows with the following solution:

1/2 cup white vinegar

1/2 tsp. liquid dish soap

2 cups water

Pour the mixture into a spray bottle , spray the solution on your window, wait half a minute, then polish the glass with a clean rag. The dish liquid will break down the wax so the next time your windows need washing, you can spray them with full strength white vinegar, then use a rubber squeegee or a clean, soft rag to dry them.

from Organic Housekeeping by Ellen Sandbeck, p. 269

Buckwheat Pancakes

These pancakes are much more filling than the traditional fluffy variety made with refined carbohydrate. Since their base ingredients are a combination of flaxseed, hemp, and pseudo-grains, they are packed with nourishment.

Following the Thrive Diet principle of cooking only at low heat, and since these pancakes contain essential fatty acids that are destroyed at high heat, they are cooked at a low temperature.

Baking powder and baking soda have been added to this recipe to make them fluffier, but if you prefer denser pancake, omit them.

Agave nectar is a good alternative to maple syrup as a pancake topping.

1 cup buckwheat flour

1/4 cup ground flaxseed

1/4 cup hemp flour

2 tsp. baking powder (optional for fluffier pancakes)

1 tsp. cinnamon

1/2 tsp. nutmeg

1 banana

2 cups water

1/2 cup barley flakes (or buckwheat, sprouted or cooked)

In a bowl, mix buckwheat flour, flaxseed, hemp flour, baking powder, cinnamon and nutmeg. In a food processor, process the banana and water while slowly adding the dry ingredients until mixture is smooth. Stir in barley flakes with a spoon or spatula.

Cook as directed.

Makes 2 large servings

from The Thrive Diet by Brendan Brazier, p. 211-2

How to Clean a Coffee Maker - Environmentally Friendly

All you need is 2 cups of white vinegar and fresh water ...

Clean a coffee maker by ...

1. Pouring the vinegar into the reservoir and top it off with water. Turn on the coffee maker and let it brew a cup of the vinegar and water mix.

2. Turn it off and let it stand for half an hour.

3. Turn the coffee maker back on. Let it finish brewing the pot of vinegar and water, then empty the pot, rinse it out, and fill the reservoir with fresh water. Brew the pot of water without interruption.

4. Empty, rinse, allow the coffee maker to cool a nit, and then brew another pot of water.

from Organic Housekeeping by Ellen Sandbeck, p. 96

Mushroom Spinach Salad with Poppyseed Dressing

Considering spinach's nutritional profile, you can't have too many spinach salad recipes! Using a a fruity extra virgin olive oil adds not only taste, but also a variety of antioxidant compounds.

2 Tbsp. extra virgin olive oil

1 Tbsp. red onion, minced

1 Tbsp. orange juice

5 Tbsp. apple cider vinegar

2 tsp. honey (recipe calls for 4 tsp. sugar - I substitute honey)

2 tsp. poppy seeds

1 tsp. dijon mustard

1/4 tsp. sea salt

1/8 tsp. pepper, freshly ground

2 large hard boiled eggs, boiled

6 cups spinach

1 cup sliced mushrooms

1/3 cup red onion, thinly sliced

In a food processor, combine oil, minced onions, orange juice, vinegar, honey (sugar), poppy seeds, mustard, salt and pepper until well mixed. Set aside.

Coarsely chop 1 egg and 1 egg white, reserving remaining yolk for another use. In a large bowl, toss together spinach, mushrooms, sliced onions and egg. Add dressing: toss to mix and serve immediately.

Makes 4 servings

PER SERVING NUTRITIONAL INFORMATION: Calories: 115, Protein: 5g, Fat: 8g, Saturated Fat 1g, Carbohydrate: 5g, Dietary Fibre: 2g

from The Enlightened Eater's Whole Foods Guide, by Rosie Schwartz, p. 81.

Replacing Fabric Softener in a Washing Machine (chemical-free)

Use vinegar instead of commercial fabric softener. Adding ¼ cup of white vinegar to the rinse cycle is as effective as using commercial fabric softener, and won't leave oily residue on your washing machine. As an added bonus, vinegar is much less expensive than fabric softener, and will help to remove stains and brighten whites and colors.

Don't worry about your clothing smelling like vinegar - any vinegar odor will be removed in the rinse and during drying.

Homemade Detergent for an Automatic Dishwasher

from Organic Housekeeping by Ellen Sandbeck

Many dishwasher detergents contain chlorine, phosphorus, and antimicrobials, which are potentially dangerous, completely unnecessary, and very hard on the environment. Whether you are concerned about the health of our waterways, or are merely trying to keep your septic system working properly, it is a good idea to choose a dishwasher detergent that does not contain any of these ingredients.

Look in the health food store for environmentally friendly dishwasher detergents that utilize enzymes, washing soda (sodium carbonate), and borax.

You can make a batch of homemade dish detergent by mixing equal parts pf laundry borax and washing soda:

1 cup washing soda (Arm & Hammer)

1 cup Borax

An efficient dishwasher should only need one tablespoon of detergent. If your dishwasher has a detergent dispenser and a rinse dispenser, fill the rinse dispenser with vinegar to prevent mineral build-up on your dishes and glassware.

Do not wash aluminum or Teflon pans with this homemade detergent.

How to Clean a Washing Machine (chemical-free)

This is for a top-loading machine:

Step 1 - With your machine empty, run it full of hot water to the largest load setting. When the tub is full and begins to agitate, add:

3 to 4 cups distilled white vinegar

½ cup baking soda

Allow the machine to agitate for a few moments, then turn off the machine. Let the water sit for 30 minutes - 1 hour.

Step 2 - After allowing the vinegar/baking soda mixture to penetrate the grime in the washing machine tub, restart the machine, allowing it to complete the wash cycle. At the end of the wash cycle, as the tub begins to drain, advance the washing machine to the spin cycle. On many washing machines, this will cause the washing machine to spin as it drains, which can help to further loosen any residue. If yours doesn't do this, simply allow it to drain. Turn off the machine.

Step 3 - Wipe the inside of the washing machine tub with a wet cloth. If desired, use a cloth soaked in a solution of half hot water and half white vinegar. Be sure to wipe all inside surfaces, including the bottom and blades of the agitator and the top of the tub just under the lid. (It is sometimes helpful to use a wire toilet brush around the top rim and in hard-to-reach places.) If the washing machine has a fabric softener and/or a bleach dispenser, remove these and clean thoroughly before replacing.

Note:

If, after following these steps the odor remains, the washing machine may have build-up in some of the inner parts. If your washing machine is still under warranty, contact the manufacturer for a repairperson to check it out. If not, contact your local appliance repair shop, and they should be able to clean the machine for you.

How to prevent build-up in your washing machine

To keep your washing machine looking and smelling cleaner for longer, follow these simple steps to reduce build-up:

1. Use less detergent.

What detergent manufacturers don't tell you is that you can often get away with using half the recommended amount (or possibly even less), and your clothes will come out just as clean. The amount you need to use depends on your local water - those with hard water may need to use more detergent, while those with soft water may be able to use extremely small amounts. Experiment to find the optimal detergent amount for your washing machine.

2. Rinse clothing thoroughly after washing.

If you find that your rinse cycle produces a lot of suds, your clothes are not being rinsed thoroughly, and therefore neither is your washing machine. Run an extra rinse cycle, and in the future, try to use less detergent.

How to Clean a Dishwasher (chemical-free)

from Organic Housekeeping by Ellen Sandbeck

This author recommends the same method for removing hard water spots from dishes and glassware:

Pour 2 cups of white vinegar into a bowl and set the bowl face up on the bottom rack of the dishwasher. Run the machine through a wash cycle to clean the inside of the appliance. The vinegar will deodorize the dishwasher as well as dissolve hard water deposits. There will be no residual vinegar smell once it dries.