Food 4 Thought

Lets face it, we live in a society that offers fast food choices to adjust to our busy lifestyles. The pattern continues to the attractive low price and convenience of getting in-and-out meals on our tables, with a courtesy ‘thank-you’ mint at the bottom of the bag. This ongoing demand of fast food mentality has dominated our culture and yet we don’t think twice about the foods were consuming. So I began to do my own research on the different types of ingredients we consume verses eating something that will not help benefit ones whole being in the long run.

As a young college student that falls in the category of eating out constantly due to convenience and time, I began to literally feel sick and tired of this processed food system and how it makes me feel afterwards. I’m always on the go and I figured what I am consuming today is not going to be a better alternative overall. I came across this quote by J.R.R. Tolkien, the famous author of such tiles The Hobbit and Lord of the Rings stated, “If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”  From that quote I thought of the meaning of valued foods and ingredients that help to promote a healthier lifestyle and to share some creative quick meals that I tried personally. I experimented with four different types of recipes as a healthy alternative with key benefits as opposed to consuming fast food. Even if it took delegated time to prepare with a busy schedule. 

The first ingredient I would like to introduce is commonly known as quinoa. Pronounced as (/keen-wa), the scientific name as Chenopodium is considered one of the most nutrient-rich whole grain foods due to its high intake of proteins and amino acids. As a superfood, there are multiple benefits from consuming the grain that are not limited to helping with weight loss and anti-inflammatory properties. Quinoa unlike other grains has high nutritional value and can be cooked at different temperatures without loosing its nutritional properties.  The history of this grain can be traced back to the South American territory that grows from a crop like plant that produces these seedy grains. According to the Great Grains magazine, it states that there are “21 percent of daily recommended fiber and 30 percent of daily magnesium, which contributes to muscle function….[and] helps build immunity….and the high iron promotes endurance.” The first recipe I would like to introduce is called Stuff Pepper Enchiladas.

Stuffed Pepper Enchiladas:

Time: 35 mins

Serves: 8

Ingredients:

4 bell peppers (any color), sliced in half stem-to-tip, seeds removed

1c quinoa

1 can black beans, semi-drained

1 tomato (diced)

1 can diced green chilies (non-drained)

¼c cilantro, minced

1c cheddar cheese, grated

1 can of red sauce (if you like it spicy use hot sauce!)

  Instructions:

  Pour quinoa into a mixing bowl. Stir in black beans, tomato, green chilies and their juices & cilantro.

Pour red sauce into a 9×13″ baking dish. Place peppers in the dish. Pour mixture to stuff the peppers. Proceed to sprinkle on top with cheese.

 In a med saucepan fill will 2 cups of water and a pinch of salt. Add quinoa then bring to a boil. Boil for 5 minutes, covered and reduce heat to steam for 15 minutes, stirring occasionally.

Cover the pan with foil and bake at 375 degrees 25-30 minutes. Remove foil and cook about 5 minutes more.

The second ingredient I would like to discuss about is the importance of whole wheat breads. I went to the store and went down the bread aisle and was totally overwhelmed by the mass choices that are on the market. It happen to be that it was buy one, get one free that day, so I reached for my regular favorite white bread but then I noticed this other bread called Ancient Grains whole wheat. The name was tantalizing with its promising source of Omega 3, however the price was regular with no bogo label. Go figure. Omega 3 is known to have health benefits such as reducing the risk of heart disease, fighting arthritis and take the edge off from depression. Whole wheat bread has an essential value for healthy advantages that’s considered as non-processed bread. It provides sources for iron, fiber and vitamin B, as opposed to white bread that is stripped from its natural benefits. I created this unique blt sandwich with a twist of special flavor I enjoy.

Cortney’s Good ‘Ol BLT:

Time: 15 mins

Serves: 1

Ingredients:

2 slices of 100% Whole wheat bread

3-4 slices of turkey bacon

2-3 slices of tomatoes

 Pieces of lettuce (or substitute for spinach)

1 slice of swiss or provolone cheese

2 -3 fresh basil leaves

Olive oil

Tzatziki sauce (optional- but great taste for extra flavor)

    Instructions:

 Heat stove top to low med and add drops of oil to skillet. Then place strips of bacon on the skillet and fry till its crispy and browned.

Toast bread (if desired), and spread tzatziki sauce on each side of the bread.

Place lettuce, tomatoes, and bacon then top with basil leaves and cheese. Cover with bread slice. Then serve immediately.

Another ingredient I would like to bring to light is the consumption of black beans. Black beans have been used in many cultures but prominently by the Central and South American Latin cultures. The bean is historically noted as a long lasting food item that could be stored for long periods of time and also was traded from Spanish explorers and introduced to new cultures.  They are not only rich in protein and fiber but serve as an antioxidant and anti-inflammatory to help reduce certain diseases such as colon cancer.  Research has also proven that it helps with the digestive system by balancing out the process of digesting foods. This black bean salad is a power salad due to all the fresh ingredients.

  Black Bean Salad:

Time: 28 mins

Prep: 1hr

Serves: 4

Ingredients:

1 cup of whole kernel corn

32 ounce of black beans (dry)

¼ cup of fresh chopped parsley

¼ cup balsamic white vinegar

2 tbs of minced onions (use red to make it spicier)

2 tbs virgin olive oil

1 tsp fresh lemon juice

1 tsp minced garlic

Sea salt

White pepper

Naan bread

    Instructions:

Prepare dry black beans and rinse

Soak and bring to boil in a stovetop skillet with 8 cups of water

Boil beans for 2 mins

Reduce heat and cover. Let it stand for 1 hr; drain and rinse

In a large bowl, combine beans, corn, parsley, onions, oil, lemon juice, vinegar and garlic.

Mix and let it marinate for 20 mins. Add sea salt and white pepper to taste.

Preheat oven to 350 degrees for naan bread

Place naan on cookie sheet or rack for 5-8 mins

            ▪       Let stand for 1 min and serve immediately.

Kale also known as borecole is considered a “member of the cancer-fighting cruciferous family of vegetables and is full of fiber and antioxidants” (Time).  Kale is to be known apart of the natural environment of the cabbage family.  Originally, it came from the region of Anatolia, also known as the Asia Minor, and was traded among other spices between continents in the early centuries.  The health benefits of kale are extended to having the essentials of vitamin K, which is impacted with nutrients that help with bone health and prevent blood clotting. The other health benefits from consuming this high in fiber vegetable, is its anti-cancer nutrients. Research has shown that the intake from this vegetable has protection to fight against oxidative stress; which is related to the cells being at risk to becoming cancerous. The preparation of kale requires a prewash prior to cooking and a max of five minutes of cook time.

  Chick Pea and Kale:

Time: 45 mins

Serves: 4

Ingredients:

2-4 slices of turkey bacon                       

1c chopped carrot

1/2 cup chopped onion

2 garlic cloves, minced

1 tsp paprika

¼ tsp kosher salt

1/2 tsp ground cumin

1/2 tsp crushed red pepper

2 1/2 cups of chicken broth

1 c water

2 (15-ounce) cans organic chickpeas

4 c chopped fresh kale

  Instructions:

Cook turkey bacon until crispy. Then crumble bacon.

In a separate pan set to medium heat and add carrots and chopped onions. Cook for 4 minutes. Stir occasionally. Then add garlic

Add paprika, cumin, red pepper; cook for a minute while stirring.

Pour chicken broth, water and chickpeas. Bring to boil. Then reduce heat and simmer for 20 minutes. Stir Occasionally.

Add in kale then cover for 5-6 minutes or when kale is tender. While stirring occasionally.

Simmer and serve immediately and then trickle bacon pieces per serving.