Beyond Black & White » Healthy Eating http://www.beyondblackwhite.com Chronicles, Musings and Debates about Interracial & Intercultural Relationships Fri, 29 Aug 2014 16:44:51 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.2 Photo of the Day: Why Eggplant is My Favorite Vegetable This Season http://www.beyondblackwhite.com/photo-day-eggplant-favorite-vegetable-season/ http://www.beyondblackwhite.com/photo-day-eggplant-favorite-vegetable-season/#comments Mon, 25 Aug 2014 02:13:52 +0000 http://www.beyondblackwhite.com/?p=32648 Just look at how gorgeous it is… I took that photo right before I ate it! Eggplant is a great meat substitute for your vegetarians, and the bulkiness of it kept me full until dinner time! I’m telling you guys…vegetables (along with a bit of protein) are the key to weight management and a feeling […]

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Just look at how gorgeous it is…

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I took that photo right before I ate it! Eggplant is a great meat substitute for your vegetarians, and the bulkiness of it kept me full until dinner time! I’m telling you guys…vegetables (along with a bit of protein) are the key to weight management and a feeling of vitality. What’s more, my soil is so chock full of rotting, decaying organic matter that this little item is chock full of vitamins and minerals.

I don’t bother growing this goodie from seed though…takes way too long. I get the starters at the garden center and plant with lots of compost and decaying matter, water regularly and viola! More eggplant than I’ve ever grown in my life!

While I’ve mostly been roasting these, I just found a really good looking recipe for grilled eggplant soup in a cookbook that’s laid dormant on my shelf called The 30 Minute Vegan: Soup’s On! No way I’ll ever become a vegan, but this recipe is full of all the stuff I’m growing my garden, like fresh sage, basil, and flat leaf parsley. Stay tuned for how it turns out next week, when my next batch of eggplant is due to be harvested.

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How Roasting Makes Everything Better. http://www.beyondblackwhite.com/roasting-makes-everything-better/ http://www.beyondblackwhite.com/roasting-makes-everything-better/#comments Thu, 21 Aug 2014 05:14:55 +0000 http://www.beyondblackwhite.com/?p=32589 I am, by a HUGE margin eating more fruits and vegetables since growing my own food. I remember being especially interested, but I knew that if I was going to buy the seeds, nurture them under lights and sprinkled with fish guts, I would feel obligated to eat the stuff. I’m not a super huge […]

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I am, by a HUGE margin eating more fruits and vegetables since growing my own food. I remember being especially interested, but I knew that if I was going to buy the seeds, nurture them under lights and sprinkled with fish guts, I would feel obligated to eat the stuff. I’m not a super huge fan of raw veggies. I’m sorry; I’m just not. Most of the time I drink my greens in a smoothie my Vitamix churns out for me. But even that gets old.

So how to keep up with all this amazing produce without following some complicated recipe with a laundry list of ingredients? Roasting. The process of roasting transforms boring veggies like eggplant, green beans, onions and pepper into something savory, filling and delicious. The caramelization and cooking draws the natural sugars in your vegetables will change the taste for the better.

The picture up top is what had for dinner tonight. You can easily add Italian sausage for a complete meal.

IMG_9880

Add a little pesto for an additional layer of flavor and mmmmmmm….

How I Roast:

First cut up the vegetables in chunks to reduce cook times and ensure even surface area for caramelization. Set the stove to 400 degrees. Sprinkle olive oil on all areas exposed face up. You can use a basting brush to assist if you like. Sprinkle the veggies with a pinch of sea salt and a generous helping of thyme or other dried Italian herbs, like oregano or basil. Cook for 15 minutes and switch to broil during the last five minutes to finished.

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Gluten-Free Italian: Three Veggies Eaten at Once, Deliciously… http://www.beyondblackwhite.com/gluten-free-italian-three-veggies-eaten-deliciously/ http://www.beyondblackwhite.com/gluten-free-italian-three-veggies-eaten-deliciously/#comments Fri, 15 Aug 2014 05:14:22 +0000 http://www.beyondblackwhite.com/?p=32474 Raise your hand if it’s a struggle to eat your daily recommended among of vegetables. You can see my hand, but I’m raising it. While I grow my own vegetables, eating the same stuff over and over get boring. With an excess of zucchini, kale, eggplant and basil, I worked on a recipe that could […]

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Raise your hand if it’s a struggle to eat your daily recommended among of vegetables. You can see my hand, but I’m raising it. While I grow my own vegetables, eating the same stuff over and over get boring. With an excess of zucchini, kale, eggplant and basil, I worked on a recipe that could incorporate all these ingredients into something different and interesting. I came up with this…

You’re looking at roasted eggplant and zucchini topped with a kale-basil pesto. This recipe is an excellent way to incorporate raw kale into your diet, giving you the maximum nutrients not removed from cooking. My “beauty garden” is producing tons of eggplant, and they’re still in season at the farmer’s market and grocery stores, so now’s the time to buy! I used Japanese eggplant for this recipe, but you can use any kind you like. I just roasted plain old regular zucchini with the eggplant.

 

Roasted Vegetables with Kale-Basil Pesto

Roasted Vegetables with Kale-Basil Pesto

Ingredients

  • 2-3 Japanese eggplants
  • 1 medium zucchini
  • 3-4 kale leaves
  • 1 cup fresh basil leaves
  • 1/4 cup pine nuts
  • 1/4 cup Parmesan cheese
  • 2 cloves garlic
  • Salt and pepper to taste
  • 1/2 cup olive oil plus 1 TBSP
  • Dried Italian seasonings, such as oregano, thyme or basil

Instructions

  1. Preheat oven to 400
  2. Cut eggplant and zucchini lengthwise in 1/4 inch stripes and lay them on greased baking sheet
  3. Coat vegetables completely with 1TBSP olive oil. Sprinkle them with Italian spice mix of your choice.
  4. Bake for 10 minutes, then switch to broil for 4-5 minutes or until vegetables are caramelized.
  5. For the pesto:
  6. Toast the pine nuts until light brown; let cool.
  7. Combine the bas, kalel, garlic, Parmesan cheese into food processor and grind until all items are in small pieces. Add the pine nut and grind to combine. Slowly add the olive oil until the mixture looks like a thick paste. Season with salt and pepper to taste.
  8. Toss the pesto in with the vegetables and serve immediately.
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Could You Be a Vegetarian Until Dinnertime? http://www.beyondblackwhite.com/vegetarian-dinnertime/ http://www.beyondblackwhite.com/vegetarian-dinnertime/#comments Fri, 08 Aug 2014 16:54:37 +0000 http://www.beyondblackwhite.com/?p=32336 On day I walked into FedEx Kinkos one day to send out a package, and while I was waiting, I saw a book that caught my eye, Eat Vegan Before Six. I thought it was interesting–being a “flexetarian”–eating no meat until dinner time is something I’ve been doing consistently for nearly a year since I started […]

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On day I walked into FedEx Kinkos one day to send out a package, and while I was waiting, I saw a book that caught my eye, Eat Vegan Before Six. I thought it was interesting–being a “flexetarian”–eating no meat until dinner time is something I’ve been doing consistently for nearly a year since I started growing my own food. 10580670_10203041916223072_2623140691426107611_o

Armenian Cucumbers and grapes taste delicious. The cucumbers give a somewhat salty taste and  the grapes give a balancing sweetness. I’m growing these in the garden this season.

The inspiration for this book is based on the author, Mark Bittman, a cookbook writer and food policy expert:

Six years ago, an overweight, pre-diabetic Mark Bittman faced a medical directive: adopt a vegan diet or go on medication. He was no fan of a lifelong regimen of pills, but as a food writer he lived—and worked—to eat. So neither choice was appealing.

His solution was a deal with himself. He would become a “flexitarian.” He adopted a diet heavy in vegetables, fruits, and grains by following a healthy vegan diet (no meat, dairy, or processed foods) all day. After 6:00 p.m. he’d eat however he wanted, though mostly in moderation. Beyond that, his plan involved no gimmicks, scales, calorie counting, or point systems. And there were no so-called forbidden foods—he ate mostly home-cooked meals that were as varied and satisfying as they were delicious, but he dealt with the realities of the office and travel and life on the run as best he could.

He called this plan Vegan Before 6:00 (VB6 for short), and the results were swift and impressive. Best of all, they proved to be lasting and sustainable over the long haul. Bittman lost 35 pounds and saw all of his blood numbers move in the right direction.

Using extensive scientific evidence to support his plan, the acclaimed cookbook author and food policy columnist shows why his VB6 approach succeeds when so many other regimens not only fail, but can actually lead to unwanted weight gain.

He then provides all the necessary tools for making the switch to a flexitarian diet: lists for stocking the pantry, strategies for eating away from home in a variety of situations, pointers for making cooking on a daily basis both convenient and enjoyable, and a complete 28-day eating plan showing VB6 in action. Finally, Bittman provides more than 60 recipes for vegan breakfasts, lunches, and snacks, as well as non-vegan dinners that embrace the spirit of a vegetable- and grain-forward diet.

If you’re one of the millions who have thought of trying a vegan diet but fear it’s too monotonous or unfamiliar, or simply don’t want to give up the foods you love to eat, VB6 will introduce a new, flexible, and quite simply better way of eating you can really live with . . . for life.

I think my method leans more toward vegetarian than vegan, because I occasionally eggs and cheese before six. I also don’t eat “whatever I want” after six, but stick to a mainly paleo menu offering. The following is not a stock photo. I just picked this yesterday morning. Notice all the colors? This ensemble is packed with antioxidants–cancer fighting, skin and hair loving, energy sustaining goodness. IMG_9866
  So could you do it…be a vegan/vegetarian for most of the day and get your meat, cheese, and eggs on at the end of the day?

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Quick! Help Me Create Some Meals with the Massive Harvest! http://www.beyondblackwhite.com/quick-help-create-meals-massive-harvest/ http://www.beyondblackwhite.com/quick-help-create-meals-massive-harvest/#comments Mon, 28 Jul 2014 06:04:40 +0000 http://www.beyondblackwhite.com/?p=32005 Whew. Got back from the Tenth Annual BlogHer conference in San Jose feeling a bit nervous. I mean, I called everyday to say hello to the hubby and kids, and remind Clo Clo to water the plants. A lot. Because the heat was well into the 90′s, and since I’m growing in containers and raised […]

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Whew. Got back from the Tenth Annual BlogHer conference in San Jose feeling a bit nervous. I mean, I called everyday to say hello to the hubby and kids, and remind Clo Clo to water the plants. A lot. Because the heat was well into the 90′s, and since I’m growing in containers and raised beds, the water demands are a little higher than the stuff I have growing in the ground.

First off, three days away from my favorite place in the world had reaped (ha ha) amazing results. It’s starting to look like Jurassic Park out there. Seriously, the aggressiveness of my pumpkins is a little reminiscent of that book, The Ruins. I saw a colony of aphids that have been my bane of my existence since spring, and the powdery mildew on my melons are making an appearance. Time for the heavy duty organic pesticides.

But hey! Three days away and I came home to this…

Harvest

 

You’re looking at cucumbers, tomatoes, white and purple eggplant, and sweet peppers. There’s so much here (a few pounds) that I need to figure out something creative to do with all of it. Note that I’ll probably be pickling and canning the  cucumbers, so don’t spend too much time on those. Everything else needs a recipe. But I’ve got some restrictions. Nothing with bread, rice, or potatoes, please! I can and do eat cheese. I don’t care if the caveman didn’t eat it so it’s not palo–I’m not giving up cheese.

 

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99 Reasons Wheat and Sugar are Your Problem. http://www.beyondblackwhite.com/99-reasons-wheat-sugar-problem/ http://www.beyondblackwhite.com/99-reasons-wheat-sugar-problem/#comments Fri, 25 Jul 2014 04:55:54 +0000 http://www.beyondblackwhite.com/?p=31961 One night last week when I had the munchies I decided to try eating a bowl of cereal that I thought was gluten free (silly me; buckwheat is still wheat) with some of my husband’s almond milk (he opts for the sweetened kind). It was after 11, and I should have been sleepy. But about […]

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4510d_black-women-fat-health-eating-carbs-new-study-16x9 One night last week when I had the munchies I decided to try eating a bowl of cereal that I thought was gluten free (silly me; buckwheat is still wheat) with some of my husband’s almond milk (he opts for the sweetened kind). It was after 11, and I should have been sleepy. But about 30 minutes after I ate the devil cereal, my heart started to race and beat so hard I would feel it pounding in my ears. I was anxious and agitated. Normally wouldn’t have made a connection with this attack, had it not been for the fact that I’ve mostly given up wheat and white sugar for a more paleo-style of eating. I knew immediately what was my mistake–wheat consumption and white sugar. I’ve suffered from bouts of anxiety for my entire adult life, but you know what? Many, if not most of those symptoms have disappeared since cleansing myself of a food product prolific in our food supply. Try going through the aisles of any market and try to find foods that don’t contain wheat and sugar. And we wonder why so many of us have diabetes, heart disease, obesity, anxiety and chronic fatigue. This connection isn’t all in my mind. If you pick up a copy of Wheat Belly, written by William Davis, M.D. Here’s the summary:

Every day, over 200 million Americans consume food products made of wheat. As a result, over 100 million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls “wheat bellies.” According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It’s due to the whole grain wraps we eat for lunch.

After witnessing over 2,000 patients regain their health after giving up wheat, Davis reached the disturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic — and its elimination is key to dramatic weight loss and optimal health. In Wheat Belly, Davis exposes the harmful effects of what is actually a product of genetic tinkering and agribusiness being sold to the American public as “wheat” — and provides readers with a user-friendly, step-by-step plan to navigate a new, wheat-free lifestyle.

Let me explain. Wheat–no matter whether it is white or wheat–has a super HIGH glycemic index. In simple terms, it means that the consumption will spike your blood sugar in very much the same way that white sugar does. Wheat has been genetically modified to the point of non-recognition and is virtually non-nutritive. Since I’ve started growing my own food, I’ve been able to draw 50% of my food consumption from my patio, fully-contained garden. It’s not that I don’t ever consumer sugar, but I get mine from natural sources from fruits, vegetables, honey and maple syrup. In fact, I’m at a conference this weekend and was sure to pack stevia for my decaf coffee and walked down to the local grocery store and bought PURE maple syrup, because while restaurants claim “maple syrup” but it’s really a processed, fake version. Pure maple syrup is paleo-approved, and is way more delicious than the fake stuff anyone. Dr. Davis’ list of conditions caused by consuming, or treated by removing, wheat: Dr. Davis’ list of conditions caused by consuming, or treated by removing, wheat:

  • Type 2 Diabetes
  • Acid reflux
  • Irritable bowel syndrome
  • Rheumatoid arthritis
  • Asthma
  • Schizophrenia
  • Autism
  • Breast cancer
  • Pancreatic cancer
  • Colon cancer
  • Prostate cancer
  • Celiac disease (with Davis’ modern wheat increasing its incidence)
  • Type 1 diabetes
  • Osteopenia and osteoporosis
  • Osteoarthritis
  • Cataracts
  • Erectile dysfunction
  • “Kidney disease”
  • Dry eyes
  • Alzheimers
  • Atherosclerosis
  • Hyperlipidemia
  • Non-alcoholic fatty liver disease
  • Non-alcoholic steatosis
  • Heart disease
  • Cerebellar ataxia
  • Nystagmus
  • Myoclonus
  • Chorea
  • Peripheral neuropathy
  • “Gluten Encephalopathy”
  • Migraines
  • Dementia
  • Seizure disorders
  • ADHD
  • Acne
  • Gangrene
  • Skin ulceration
  • Dermatitis herpetiformis
  • Intestinal lymphoma
  • Angular chelitis
  • Glossitis
  • Cutaneous vasculitis
  • Acanthosis nigricans
  • Erythema nodosum
  • Psoriasis
  • Vitiligo
  • Behçet’s diseases
  • Dermatomyositis
  • Icthyosiform dermatoses
  • Pyoderma gangrenosum
  • Alopecia areata
  • Gynecomastia
  • Leg edema
  • Bipolar illness
  • Dandruff

What Dr. Davis promises removing wheat will do for your general well being:

  • Improve athletic performance
  • Improve mood
  • Reduce mood swings
  • Improve concentration
  • Improve sleep
  • Increase energy
  • Slow skin aging
  • Improve coordination

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