The Mom Fix

Archive for the ‘Allergy Friendly’ Category

This recipe is quick and easy.  In addition, it is a very nutritionally densed meal.  Enjoy it warm, room temperature, or even slightly chilled.  Make a big bowl of it and pack it in smaller to-go containers for an easy, nutritious lunch at work.

 Boil the brown rice pasta according to the instructions on the package.

In a large bowl, mix 1 cup chopped celery, 1/2 cup sliced green onions, 1 handful of fresh spinach, 1 handful of arugula, sprinkle with salt and pepper, 1 – 2 tsp of turmeric, 1 – 2 tbsp of dried oregano, 1 tbsp of chopped garlic, 2 cans of drained white tuna,  red chili flakes to taste,  and 1/2 cup of toasted sunflower seeds.

1. Once the pasta is cooked and drained, toss with the rest of the ingredients plus the juice of 1 lemon and a splash of olive oil.

Read on to learn about some of the ingredients that make this fast, delicious meal so nutritionally rich and benefitial to your health.

Sunflower Seeds 

Sunflower seeds add a delicious nuttyness to this dish, in addition, they supplement the crunchiness of the celery.  These seeds are rich in vitamin E and can help lower cholesterol.

To learn more, click on the following link: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57

Turmeric

Turmeric is one of nature’s most powerful healers. The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.

The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer’s disease.

Click the following link to learn about 20 reasons you should add turmeric to your diet: http://whfoods.org/genpage.php?tname=foodspice&dbid=78

Oregano

Oregano is known for its antibacterial properties.  The active ingredients in oregano oils that lend it its antibacterial properties are thymol and cavacrol.  In addition, oregano is an excellent antioxidant.  Ounce per ounce, oregano’s antioxidant properties exceed that of appples and even blueberries.

Learn more by clicking the following link: http://whfoods.org/genpage.php?tname=foodspice&dbid=73

Red Chili Flakes

Red peppers, in particular cayenne, are rich in vitamin A and antioxidants.  In addition, peppers are a natural anti inflamatory and may prevent blood clots.  Lastly, spicy red peppers may help speed up your metabolism and even prevent colds.

Learn more by clicking on the following link: http://whfoods.org/genpage.php?tname=foodspice&dbid=29

Spinach

Spinach is one of the most nutritionally densed foods available; in addition, it is very low in calories.  This means you get lots of nutrition without having to consume tons of calories.  The benefits of eating spinach and impressive, and many; it is rich with vitamins, minerals, and high in antioxidants.

To learn more, click on the following link: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

Tuna

Tuna is high in protein and rich with good fats, inclusing omega-3 essential fatty acids.  Although I would generally prefer and suggest consuming fresh tuna, canned tuna is still a nutritious alternative.  Plus, you can’t beat the convenience of canned tuna.  Just be sure to get the canned tuna canned in water, not oil.

To learn more, click on the following link: http://whfoods.org/genpage.php?tname=foodspice&dbid=112

Brown Rice

Brown rice is white rice minus additional processing.  In the process of turning brown rise into white rice, much of the nutrients, minerals, and fiber is lost.  Brown rice is closer to being a whole grain and will therefore take longer for your body to digest.  This means you’ll stay full longer and cause less of a spike to your insulin levels as your body processes the carbohydrates.

Although my pasta dish is not made with brown rice.  The penne pasta I used is made from brown rice.  So may of its qualities will translate into the dish.  I truly like this type of pasta, not only because of its nutritional value, but because the texture is very nice (unlike many white pasta alternatives.)  In addition, you can’t beat this brands integrity of ingredients: brown rice, brown rice bran, and water – that’s it!

To learn more about brown rice, click on the following link: http://whfoods.org/genpage.php?tname=foodspice&dbid=128

To learn more about the brand of brown rice pasta I used, visit their website: http://www.tinkyada.com/

Chef Lee provides FRESH, healthy and delicious recipes and offers in home chef services in the LA Area.  Check her out at:  http://www.facebook.com/FreshRecipes

 

1. Scramble eggs or egg whites with some olive oil, oregano, spinach and green onion

 2. Warm up a whole grain tortilla

3. Microwave non-fat vegetarian refried beans

4. Spread refried beans on tortilla and fill with cooked egg mixture

5. Top with your favorite shredded cheese and store bought salsa

Recipe Contributed by:  Vanessa Lee, Executive Chef of FRESH Personal Chef Services. 

 Chef Lee provides FRESH, healthy and delicious recipes and offers in home chef services in the LA Area.  Check her out at:  http://www.facebook.com/FreshRecipes

Half a ripe avocado

1 to 1 1/2 frozen bananas

4 to 5 frozen or fresh strawberries

Splash non‐fat soy or other nut milk

Pinch cardamom

Pinch allspice

Whatever else strikes your fancy. . . Nuts, fruits, spices, etc throw all ingredients into a blender and blend until desired texture is reached. I prefer it smooth, but some like a chewable drink. Very, very delicious! Serves: 1

 

Ingredients:

1/2 cup quick-cooking rolled oats

2 cups water

2 cups pancake mix, complete — *

1/2 cup apple — * * shredded

2 tablespoons sugar

1/2 teaspoon cinnamon

Cooking Directions:

In medium bowl, combine rolled oats and water; let stand 5 minutes.

Meanwhile, heat large nonstick skillet or griddle to medium high heat (375F).

Grease lightly with oil.

Add remaining ingredients to rolled oats  mixture; stir just until all ingredients are moistened.

(Batter will be thin).

For each pancake, pour 1/4 cup batter into hot skillet.

Cook 1 to 1 1/2 minutes, turning when edges look cooked and bubbles begin to break on surface.

Continue to cook 1 to 1 1/2 minutes or until golden brown.

Serve with syrup, if desired. 15 (4-inch) pancakes;

5 servings

Note: use low-fat Bisquick if you prefer.