Meatless Monday: Spinach and Sweet Potato Saute

Ingredients

1 medium onion, chopped

4 medium cloves garlic, minced
1 cup + 1 tbs vegetable broth
1/2 tsp turmeric
1/2 tsp coriander
1/2 tsp cumin
1/4 tsp cardamom
1 tbs fresh lemon juice
2 cups sweet potatoes, peeled and cubed
6 oz frozen spinach, thawed
2 tbs chopped fresh cilantro
Salt & pepper to taste

Directions

1. Chop onions and mince garlic and let sit for 5 minutes to bring out their health-promoting benefits.
2. Heat 1 tbs broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
3. Add seasonings and lemon juice and stir to mix thoroughly. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes. Uncover to allow sauce to thicken and cook another couple minutes.
4. Press water out of spinach and add to sweet potatoes. Cook uncovered for a 3-4 more minutes to allow sauce to thicken. Add cilantro, salt, and pepper.

Source: whfoods.org

Support Local. We Do: Reiki Education and Research Institute

The Reiki Education and Research Institute is one of many local practitioners that we work with on a regular basis. Perhaps you have seen them at one of our store events or maybe you have attended one of their many Reiki Stress Management Clinics in our Community Room at South End. If not, there will be plenty of opportunity in the future. The Reiki Institute is a non-profit organization based in Charlotte. They are a grassroots, community based organization that promotes the healing benefits of Reiki and makes it affordable to those in Charlotte and the surrounding areas. Their mission is to improve quality of life by increasing awareness of Reiki, an energy healing treatment method that can reduce stress and enhance the healing process. The clinic conducts public awareness events, community outreach programs, Reiki research and Reiki clinics. Healthy Home Market generally hosts clinics once per month. Check our in-store calendars or our website for dates and times. In addition, the 4th Annual Reiki retreat is coming up September 26-29 in Black Mountain, NC. The Reiki retreat is the perfect opportunity to refresh and rejuvenate your body, mind and spirit, reconnect with the source of energy, deepen your understanding of Reiki and its practice, Meet and share Reiki with like minded people and relax, enjoy and have fun! For more information, please see their website.

Meatless Monday: Garlic Dip with Crudités

Ingredients

2 cups cooked or canned garbanzo beans
1 TBS fresh lemon juice

3 cloves garlic, chopped
1/4 cup vegetable broth
3 TBS extra virgin olive oil
Sea salt and pepper to taste


Directions

1. Combine all ingredients in a blender and blend until smooth.
2. Serve with sliced carrots, cucumbers, celery and/or sliced red bell peppers, or any raw vegetable of your choice.

Source: whfoods.org

Meatless Monday: Tom Yum Soup

Ingredients

1 tablespoon groundnut oil
250g tofu cut into half inch cubes
2 stalks lemon grass peeled and bashed
8 oz. tomatoes
Half a cup dry Thai jasmine rice, cooked

Directions

1. Place rice in rice cooker (or just cook rice).
2. Place cubed tofu on a lightly oiled baking pan and bake in a medium oven for 20-30 minutes, turning occasionally.
3. Meanwhile, sauté onion, garlic, lemon grass and chillies in oil until onion is cooked through.
4. Add tomatoes, stock and coconut milk, bring to light boil and then simmer. When tofu is cooked, (it should be a bit dried out and maybe starting to brown a little), remove from oven.
5. Fish out the lemon grass stalks and discard. If you have a handheld blender, whizz the soup until smooth (optional). Then add the tofu and coriander.
6. Spoon some rice into a bowl and top with the tom yum and serve.

Source: vegweb.com

Meatless Monday: Mediterranean Lentil Salad

Ingredients

3/4 cup dried green lentils (you want to end up with 2 cups cooked)

2 cups water
3 oz canned/jar roasted bell peppers*, chopped
2 TBS finely minced onion
2 medium cloves garlic, pressed
1/2 cup chopped fresh basil
1/3 cup coarsely chopped walnuts
3 TBS balsamic vinegar
1 TBS fresh lemon juice
2 TBS + 2 TBS extra virgin olive oil
Salt and cracked black pepper to taste
1 bunch young dandelion leaves or arugula, chopped
* If you prefer, you can roast the bell peppers yourself

Directions

1. Wash lentils, remove any foreign matter, and drain.
2. Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
3. Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar, and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
5. Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.

Source: whfoods.com

An Apple a Day...15 Health Benefits of Apples

We all know that apples are healthy and delicious, but what makes them so good for us? Actually, lots of things! Apples have been shown to reduce the risk of heart disease, cancer, asthma, Type 2 Diabetes and so much more! Here are 15 health benefits that apples provide:

1. Get whiter, healthier teeth - An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

2. Avoid Alzheimer’s - A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

3. Protect against Parkinson’s - Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

4. Curb all sorts of cancers - Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

5. Decrease your risk of diabetes - Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

6. Reduce cholesterol - The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

7. Get a healthier heart - An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

8. Prevent gallstones - Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

9. Beat diarrhea and constipation - Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

10. Neutralize irritable bowel syndrome - Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

11. Avert hemorrhoids - Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

12. Control your weight - Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

13. Detoxify your liver - We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.

14. Boost your immune system - Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you're stressed out.

15. Prevent cataracts - Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

Adapted from besthealthmag.ca

Meatless Monday: Savory Vegetable Pancakes

Ingredients

3 small zucchini, shredded

1 cup onion, finely chopped
2 small red potatoes, shredded
2 carrots, peeled and shredded
½ cup corn, frozen or fresh
4 eggs
6 tablespoons flour
1 ¼ teaspoon sea salt
¼ teaspoon pepper
¼ teaspoon basil, dried
1/2 teaspoon granulated garlic
½ teaspoon granulated onion
½ cup white sharp cheddar cheese, shredded
Oil for frying
Sour cream or salsa (optional)

Directions

1. Mix eggs, flour, seasonings and cheese in large bowl.
2. Add vegetables to bowl and mix well.
3. In frying pan, heat ¼ inch of oil to medium-high.
4. With a slotted spoon, drop vegetable mixture by 1/3 to ½ cup per pancake, depending on how large you want the pancakes. Fry until edges brown, then flip over and fry another two minutes.
5. Drain on paper towels. Serve plain or with topping of your choice.

Source: Care2.com