Frozen Bananas made Easy

 Frozen bananas add so much creamy deliciousness to a smoothie - even above and beyond what a regular banana adds. When I first started freezing bananas I would put the whole banana into the freezer and then have a hard time peeling it when I wanted to use it. Luckily I quickly reaized that it is much easier to use the banana if I peel and break the bananas into smaller pieces prior to freezing them. This makes for an easy 2 second task as opposed to a 2 minute, frustrating one. I love buying bunches of super ripe, discounted bananas and then having a bounty in my freezer - ready for smoothies or banana ice cream at any time.

Into the freezer I go

The Perfect Fall Smoothie

The onset of fall has brought a bounty of winter squashes to my CSA boxes. The other day I was pondering what to do with them when it hit me - roast them and make pumpkin smoothies (well, pumpkinish as none of my winter squashes are actually pumpkins. I did get one pumpkin but Jane quickly stole that and drew faces and put stickers all over it so I couldn't cook it up after that).

First I rinsed off the squashes (for the first batch I chose the kabocha and acorn squash) and then cut them in half and scooped out the seeds - which I roasted alongside the squashes. Next I cut the squashes into slices and roasted them for approximately 30-40 minutes on 400F (seeds should only roast for about 20 minutes). When the squashes were soft I pulled them out of the oven and let them cool. Once cooled I scooped them out of their skin and put them into a bowl. This made about 4 cups. If you don't want to roast the squash yourself, you can use pumpkin from a can.

There are several delicious ways you can use roasted winter squash in a smoothie. I have made two variations, one with banana and one with oatmeal. The oatmeal one is a little bit thicker and tends to keep me satisfied a little longer, although both are quite filling. Try them both and let me know which one you prefer.

oatmeal version

Pumpkin(ish) Smoothie

1 cup roasted winter squash (acorn, butternut, kabocha, pumpkin, etc) or canned pumpkin

2 Tbs chia seeds or flax seeds

1 banana (preferably frozen) or 1/3 cup rolled oats (preferably soaked in almond milk for at least an hour or two and up to overnight)

1 cup almond milk (can substitute real milk or any nondairy milk)

1 tsp pumpkin pie spice

1 tsp cinnamon

5 drops vanilla stevia (or 1 packet stevia or 1 Tbs maple syrup or 1 Tbs Honey - not necessary if using a banana)

Put all ingredients into a blender and blend until a smooth consistency is reached.

White Bean and Kale Soup

This cooler weather has brought on some serious soup cravings. Last night I made a delicious, low calorie and highly nutritious soup that I just have to share. Prep time took about 20-30 minutes and overall cooking time took about an hour.

White Bean and Kale Soup

Ingredients
4 cups white beans (can use 2 cans or cook from dried)
4 cups chicken or veggie broth
4 plum tomatoes (can substitute with 1 can of diced or crushed tomatoes)
4 garlic cloves
1 onion (chopped)
2 carrots (chopped)
fennel bulb (chopped, optional - I added this in at the last minute and I thought it made a great addition to the soup, although not everyone likes fennel. You could also add celery.)
4 cups chopped kale (can substitute other greens such as collard greens or chard)
2 TBS Italian seasonings - (I used dried thyme and rosemary)
2 TBS coconut oil (can substitute olive oil if you don't have coconut oil)
salt and pepper to taste

Directions
1. Saute garlic, onions, carrots, and fennel with the herbs in the oil until they become soft (about 10 minutes).
2. Add the tomatoes, 3 cups of broth, the greens and 2 cups of beans (or 1 can, including the liquid) to the sauteed veggies and bring to a boil.
3. In a blender or food processor, blend 2 cups white beans (or one full can) with the remaining 1 cup of broth to a smooth consistency.
4. Add the blended bean mixture to the boiling soup and reduce to a simmer.
5. Cover and simmer for 15-30 minutes. Greens should be soft.

What is all the hype about GMO's?

Lately there has been a lot of commotion about genetically modified organisms, or GMO's. To create GMO's, scientists are gene-splicing vegetable seedlings with toxic herbicides and pesticides.This results in a plant that is protected from the insects that would otherwise damage them. This is not only introducing toxins into plants from the ground up, but Americans are now ingesting these unnatural plant varieties that our body doesn't recognize and it can have disastrous effects. In a recent study, a whopping 70% of female rats (50% of male rats) that were fed a GMO corn diet died prematurely - almost all from cancer.

There are currently no studies on the long term effects of genetically modifying our food supply and many countries are boycotting American exports for this reason. There is even a growing group of people that believe GMO's are responsible for the allergy academic.

GMO's have been in the news recently due in part to a bill coming for a vote in California next month that would require food companies to label their food if they use GMO's. The food companies are highly opposed to this as it will likely result in a drop in their sales. However, this will be a huge win for consumer's right to know if it goes through. Monsanto is the number one company that produces GMO seedlings and has millions rallying against them. To learn more about Monsanto and the fight in California visit the website millionsagainstmonsanto.org.

What can you do to avoid GMO's? The best thing you can do is make sure that you choose organic products for the top genetically modified foods. Foods must be GMO free to be certified organic. The top 10 genetically modified foods are: Corn, Soy, Cotton, Papaya, Rice, Tomatoes, Rapeseed (Canola Oil), Dairy Products (choose Organic or rbGH free), Potatoes and Peas.

Sweet Potato Hummus

A few weeks ago I made a sweet potato hummus that blew my taste buds away. It was so creamy and delicious I just had to share it with all of you. The thing I love about this recipe is that by altering the spice you can create all sorts of different palate pleasing options. I made the recipe using curry powder but I think using cinnamon and a tad bit of something to sweeten it (maple syrup, coconut sugar, date paste, etc) would be delicious as well. Or you could go all Mexican on it by using cumin and a little chili powder.

Sweet Potato Hummus (adapted from Choosing Raw)
Ingredients
1 large sweet potato - cooked, skin removed, and cubed
2 cups chickpeas (or white beans which will give it a smoother texture, this is what I used)
1 1/2 tsp sesame oil - can substitute with a different oil based on the taste profile you are going for
1/4 cup tahini paste
1 tsp curry powder (sub cumin, cinnamon, chili powder, the possibilities are endless)
salt and pepper to taste


1) Place sweet potatoes in the processor.
2) Optional step: warm up your beans. This really isn’t necessary for great hummus, but guess what? It’s a really, really good trick of the trade. Either microwave your chickpeas for 1 minute (OK, for the record, I don’t much like microwave cooking, but I don’t think it’s going to murder any of us if we do it once upon a hummus), or pour the chickpeas and their canning liquid into a little saucepot and get them warm. Drain them after, but reserve the liquid. That’s it — not a lot of effort for a step that will really improve your hummus.
3) Place chickpeas (warm or not) into the processor along with the sesame oil, tahini, curry, salt and pepper. Run the processor. Take 1/2 cup (this should be all that’s left) of the canning liquid from the beans (it’s got starch in it, which will help make the hummus super delicious) and drizzle it into the processor to help create the perfect texture.
If you run out of liquid but the hummus needs to be thinner (this, by the way, should happen — all in all, I needed about 3/4 c. liquid for my batch) start drizzling in regular old water. Stop now and then to scrape the bowl. When the consistency is even, smooth, and thick but not pasty, you’re done.
4) Sprinkle hummus with paprika, and serve. 

I served these with celery and broccoli but pita bread would be an excellent choice as well. Definitely filling enough for a whole meal or quite the appetizer at your next party.

Spotlight On: Lentils

Lentils are one of the quickest to prepare but mightiest in nutrients members of the legume family. Lentils come in a variety of colors, including brown, pink, green, red, yellow and black. They are a great source of fiber, help lower cholesterol, and are great at preventing blood sugar levels from rising quickly after a meal.  Lentils are also a great source of vitamins, minerals and protein. The chart below shows all of the nutrients contained in lentils.

Nutrients in
Lentils
1.00 cup cooked (198.00 grams)

Nutrient%Daily Value

molybdenum198%

folate89.5%

fiber62.5%

tryptophan50%

manganese49%

iron36.6%

protein35.7%

phosphorus35.6%

copper25%

vitamin B122%

potassium20.8%

Calories (229)12%

Tips for Preparing and Cooking Lentils

Unlike dried beans, lentils do not need to be soaked prior to cooking. Before you rinse them, you should carefully look through the dried lentils to ensure there are no small stones mixed in with them. After rinsing, use two cups of liquid to one cup of dried lentils. Bring the water to a boil and then add the lentils. Once the lentils return to a boil, turn down the heat and simmer for 20-30 minutes (time varies based on the color of lentil you are using). The longer you cook them the softer and mushier they become. More firm lentils are ideal for salads or soups while softer lentils are better for dishes like dal. 

Below are a few of our favorite lentil recipes:

Spicy Lentils(Jon's go to recipe, originally found on allrecipes.com here)

These lentils are perfect to use in tacos in place of meat or on a mexican style salad

Ingredients:

• 1 tsp coconut oil
• 1 cup finely chopped onion
• 1 clove garlic, minced
• 1 cup dried red lentils
• 2 1/2 cups chicken broth
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• salt and ground black pepper to taste

 Heat coconut oil in a skillet over medium heat. Place onion in skillet and cook, stirring, until tender, about 5 minutes. Add garlic and cook another minute.Stir in lentils, broth, chili powder, cumin, and oregano. Bring to a boil, reduce heat to low, and simmer until lentils are tender, about 30 minutes. Season with salt and pepper.

Red Lentil and Golden Raisin Dip

This dip is perfect for veggies

Ingredients:

• 1 1/2 cups red lentils, soak overnight
• 3 1/3 cups water
• 3-4 cloves garlic
• 1 tbsp cold-pressed, virgin coconut oil
• 1 cup red onion chopped (here’s a tip)
• 2/3 cup golden raisins (you can use any kind of raisin)
• 2 tbsp fresh squeezed lemon juice
• 1 – 1 1/2 tsp fine ground sea salt to taste
• 1/2 tsp garam masala
• 1/2 tsp cumin
• Pinch cayenne (optional)
• Fresh ground black pepper to taste

Take your soaked lentils and rinse well. Place in saucepan and cover with 3 cups water. Bring to a boil, reduce heat to medium and simmer uncovered for 10 minutes until cooked (tips for cooking lentils).While lentils are cooking, place coconut oil in a pan and heat to medium. Add onions and brown for about 10 minutes. After 10 minutes, add raisins and garlic and about 1/3 cup water and cook together over medium heat until all water is absorbed—about 5 minutes.Place all ingredients in the food processor and pulse until creamy.

Lentil Soup(from allrecipes.com)

Ingredients:

• 1 onion, chopped
• 1/4 cup olive oil
• 2 carrots, diced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 bay leaf
• 1 tsp dried basil
• 1 (14.5 ounce) crushed tomatoes
• 2 cups dry lentils
• 8 cups water
• 1/2 cup spinach, rinsed and thinly sliced
• 2 tbs vinegar
• salt and pepper to taste

In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stil in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper. 

Vitamin D - Quickly Becoming the Nutrient of the Decade

Sunlight is an important source of Vitamin D

Proper Vitamin D levels in the body affect your health in many ways. In addition to preventing bone diseases such as rickets and osteoporosis, it has been shown to aid in: regulating the secretion of insulin by the pancreas, heart and blood pressure regulation, muscle strength and brain activity.  It can also reduce the risk of contracting the flu. At least 5 studies have shown an inverse relation between vitamin D levels and lower respiratory tract infections.
Vitamin D has been shown to be biologically linked to 36 organ tissues in the body, which implies that insufficient levels of vitamin D negatively impacts these tissues.

According to an article by Dr Mercola (Vitamin D is a key player in your overall health) Vitamin D has also been linked to cancer prevention. "A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D.

Vitamin D has a protective effect against cancer in several ways, including:

• Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
• Reducing the spread and reproduction of cancer cells
• Causing cells to become differentiated (cancer cells often lack differentiation)
• Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

Beyond cancer, the researchers pointed out that increasing levels of vitamin D3 could prevent diseases that claim nearly 1 million lives throughout the world each year! And other studies showed that you can decrease your risk of cancer by MORE THAN HALF simply by optimizing your vitamin D levels with sun exposure."

It is estimated that 80-90 percent of Americans are Vitamin D deficient and I encourage everyone to get their levels checked. I have not met one person that got their levels checked and was not found to be deficient in this essential nutrient.