Posts Tagged ‘vegetarian’

Eat foods that closely resemble their form and color when plucked from the dirt, tree, or vine. Think: how did my body evolve to eat food? (this is not a subtle plug for raw food diets, so don’t get excited!) The more processing your  food has undergone, the fewer nutrients are left to help keep your immunity strong. What’s more? Processing often introduces novel proteins & other foods (those that are new and unusual and therefore not known to your body), which increases your exposure to harmful substances. These chemicals are linked to modern chronic diseases, such as diabetes, cancer, arthritis, obesity, malabsorption, food intolerances, digestive disturbances and more. Bleh! That is definitely not sexy!

For all y’all vegetarians out there, take a look at your fake meats, fake cheeses, fake milks, protein supplements. The ingredients are usually NO BUENO, friends. (Full disclosure: I was a vegetarian for 13 years and developed severe food intolerances largely in thanks to those highly processed fake vegetarian foods.)



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In my world, every morning starts with a colorful burst. On average, I two – three servings of veggies or fruit at breakfast. If you consciously make an effort to start your day out with plant-based foods, you are well on your way to achieving – or possibly exceeding – the USDA’s recommendations of five servings per day. Personally, I think that five servings is meager and most people should be aiming for five – nine servings. This will help you manage your weight and arm you with defenses against chronic disease. However, if you are barely managing to swallow one or two servings, working your way up to five fruits and veggies is a great goal. You can start with my easy-breezy rainbow frittata with potatoes & avocado. I prepared the entire breakfast for two in less than 20 minutes.


  1. You can make it faster by using pre-cut, organic veggies. For this fritatta, I used pre-cut broccoli from Trader Joes and potato wedges from Costco.
  2. Rather than making a special purchase of specific items, use what you have. If you don’t have broccoli, use spinach. If you don’t have fresh tomatoes, use canned or sun-dried. See where I’m headed here?
  3. This recipe is versatile. You can opt to scramble the ingredients or turn it into an omelet by flipping it halfway through. Or, you can opt to bake it at 350 degrees for 20-25 min, or until complete (test by inserting a knife or fork into eggs. It is complete when it comes out clean.)
  4. You may also notice my lack of salt in this recipe. The cheese contains a lot of salt, and the veggies carry their own flavors that can be lost with the domination of salt. You can opt to use spices and herbs, such as garlic, cilantro, chives, dill, or parsley to add a flavorful and nutritious punch to this meal.
I use smaller portions than most Americans are used to enjoying. Small portions are healthy, but you may need to adjust your recipe size if you think. 
4 large eggs
1/4 cup low-fat milk
1/4-1/2 cup shredded cheese
1 head of broccoli, chopped
1/4 cup purple onion, chopped or sliced
1 cup cherry tomatoes, halved
1/2 avocado, sliced
2-3 cups frozen potato wedges (free of trans-fats/hydrogenated oils, please)
ketchup, mustard for potatoes
canola oil for cooking     
1. Heat 2 tbsp canola oil in large skillet over med-low heat. You will need a fitting lid for a frittata. If you do not have this, prepare to either flip the eggs halfway through cooking (like an omelet) or scramble the eggs.
2. Combine eggs and milk and stir with a fork until blended. Avoid over-stirring.
3. Rinse broccoli, onion and tomatoes. Slice, dice, or chop them.
4. Lovingly pour egg batter into skillet. Sprinkle cheese and veggies evenly around egg mixture. Cover with lid (for frittata version).
5. While fritatta is cooking, prepare potatoes according to directions. 
6. Your frittata is finished when the eggs have cooked from top to bottom (by using the lid, you are trapping steam that is poaching the eggs and steaming the veggies) and the veggies are brightly cooked but not overdone.
7. Assemble avocado slices w/ potatoes and frittata just before eating.
Before eating, consider for the multiple systems that work in order to bring you this wonderful, colorful food. Give thanks for your blessings. Enjoy.
Thanks for reading!
Stay happy and healthy,
Tell me what you think. Please post your comments below!

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Remember the cooking contest from the Vegetarian Practice Group of the American Dietetic Association? Well, I was able to whip up a little something, and so I am sharing it with you! Let me know how you like it.

Cabbage-Chard-Carrot-Cumin Yummyness

Carrots-Cabbage-Chard-Cumin Creation

2 bunches rainbow chard

1/3 -1/2 head purple cabbage (appx. 6 cups diced)

1 cup baby carrots

½ tsp. cumin seed + pinches for presentation

2 cloves garlic

1/2 Tbsp maple syrup or agave nectar


Olive Oil

Feta to taste

Salt or Bragg’s Amino Acids, to taste

Rock salt for decoration

  1. In a small pan, heat 4 Tbsp water over medium heat while preparing baby carrots. Slice in half (on the short side) and rinse in colander. Add to steaming water and cook, uncovered until they are slightly firm and bright orange (15-20 minutes).
  2. In a large-sized pan, heat 6 Tbsp water over medium heat while preparing cabbage.
  3. Slice the cabbage off of its core, taking care to keep the pieces intact for easier slicing later. Toss the core and remove any discolored pieces, sometimes found around the outer shell. Fit the cabbage pieces together like a puzzle and cut 1-inch cubes. You can do this by first slicing longitudinal pieces 1-inch apart, and then rotating the cabbage to slice horizontal pieces 1-inch apart. Check to ensure that the pieces are uniform in size, then add to colander and rinse thoroughly. Toss into heated water and steam, covered (10-15 minutes).
  4. In a med-sized pan, heat 4 Tbsp water over medium heat while preparing chard. Cut any brown or dried ends off of the chard and toss. Cut stems off chard in 1-2 inch pieces and rinse separately. Toss into heated water and cover.
  5. Slice chard in half by cutting down the middle vein on each leaf (the colorful section that runs longitudinally). Stack the leaves evenly and slice horizontally in 1-in sections. Place into large colander and rinse thoroughly, removing any dirt, rocks, or slime from storing. Promptly add the chard bits to the pan and cover. Steam until the chard is wilted, tender and bright green (5-7 minutes), then promptly strain to avoid overcooking and dulling their beauty.
  6. Seasoning: Heat small pan over medium heat with 1 tsp. olive oil. Peel and chop garlic and add carefully to hot oil, spreading garlic out to sauté evenly, using a wooden spoon. Add 1 tsp. cumin seeds and sauté until garlic is lightly browned and seasonings are aromatic. Remove from heat.
  7. Carrots: When finished, remove from heat, drain in colander and store in its pan. Toss carefully with ½ TBSP maple syrup. Cover and keep separate until ready to serve.
  8. Cabbage: When finished, remove from heat, drain in colander and store in its pan. Toss with 1 Tbsp olive oil. Cover and keep separate until ready to serve.
  9. Chard: When finished, remove from heat, drain in colander and store in its pan. Using salad spoons or two wooden spoons, toss carefully with ½ tbsp olive oil and seasoning. Add salt to taste.
  10. To serve: Line serving dishes with 2 cups cabbage, then 1 cup chard, then top with ½ cup carrots. You may also mix all ingredients together if preferred. Sprinkle Feta cheese, cumin seed, and rock salt (optional) over the top. Goes well with quinoa. Serve immediately, and enjoy!

If you end up using this dish in one of your meals, please let me know how it turned out for you and your fellow diners.

Hungry for more tips and tidbits? Please visit me on Facebook @ the Nature’s Nutritionist page.

Stay Happy & Healthy!


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Mmmm, Quinoa, mother grain of the Incans and native to the Andes of Bolivia, Peru, and Chile.  Oh, how I adore this grain. It is a regular staple at my house. It is highly nutritious, packed full of quality protein and iron.  Eat it with vitamin C, such as leafy greens or tomatoes to enhance your absorption of the iron. It’s found in white and red colors, and is usually least expensive when purchased in bulk. A gluten-free grain, Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc  and lower in sodium than wheat, barley, or corn (3).  It is ideal for vegetarians, vegans, gluten-intolerant, athletes, and anyone interested in a health-promoting diet. In fact, it Now how’s that for a stellar grain?!

Ways to enjoy quinoa (pronounced ‘keen-wah’):

Preparation is simple. It’s effortless when made in a rice cooker. Rinse and add one cup of grain to two cups water w/ herbs or broth for a savory dish. Or, prepare it with a little milk, agave, and berries for a beautiful breakfast.  Avoid stirring it while cooking; leave the lid on the pot until complete and then fluff with a fork. Mmmm-hmmm!

Breakfast: Enjoy with honey, almonds, cashews, walnuts, berries or banana. (see recipe below)

Lunch: Enjoy the cooked grain served over a spinach-stawberry-almond salad with tahini or citrus dressing. Yum!

Dinner: Try yummy quinoa quiche (recipe below). Or, serve quinoa with black beans and corn in this yummy recipe

Flour: Quinoa flour is yummy in cookie and muffin recipes, offering more nutritive value than regular wheat flour.

Good-Morning Honey Fuel:

This hardy meal will fuel your jets for hours! Prep time: 5 minutes, serves 1

1  cup prepared quinoa

1 small handfull of almonds, cashews, or walnuts

2 Tbsp ground flax meal

1/4 -1/2 cup berries of choice

1/2 cup plain or vanilla yogurt

Sprinkling of cinnamon, nutmeg, and/or ginger

Milk and honey, as needed

Original Recipe – you may share, but please give me credit.

Copright 2010, Frances L Arnold

Quinoa Quiche:

When the quinoa is prepared using broth in place of water, it will give the quiche savory crust, and many of the seasonings can be lightened or omitted in the quiche! =) Prep time: 20 minutes, Serves: 4-6

3 cups quinoa in vegetarian broth, prepared

8 oz medium or firm tofu

olive oil

4 eggs, lightly beaten

1 egg, lightly beaten

1 cup of buttermilk or milk

2 Tbsp Bragg’s Amino Acids or salt, 1 tsp black pepper, 1 Tbsp tumeric, dash of cayenne

1/2 – 1 cup chopped broccoli (raw or cooked)

6 green onions, sliced

3 shallots, diced

1/2 cup feta or goat cheese

1/2 cup cheddar cheese, shredded

Nutritional yeast

Preheat oven to 350. Mix prepared quinoa with one egg, mixing thoroughly. Oil a pie pan lightly with olive oil, and then with a large spoon, firmly press quinoa mixture into the pan, building it up around it edges Ensure that the quinoa is evenly pressed around the pan. Place in hot oven for 10-15 minutes, ensuring that the edges don’t burn, but that the quinoa is crusted.

Meanwhile, sautee’ green onions & shallots in olive oil until lightly browned. Stir frequently to avoid burning. Blend tofu with buttermilk or milk until smooth. Add Bragg’s or salt, pepper and tumeric. Add chopped broccoli,  green onions, shallots, & shredded cheese. Lovingly beat 4 eggs and combine with the tofu blend.

With gratitude, pour the mixture into your quinoa crust. Sprinkle with the feta or goat cheese. Cover and bake for 15-20 minutes, or until the quiche looks set (non-jiggly). Remove the cover and bake an additional 5-10 minutes until golden. Test with a knife by inserting it into the middle and seeing that it emerges cleanly.

Let it cool 5 minutes before slicing. Bless it with love and thanks. Serve warm and sprinkle with Nutritional Yeast just before serving. If desired, compliment your quiche with avocado and tomato slices. You may also serve it over a spinach salad. Yum!

Original Recipe – you may share, but please give me credit.

Copyright 2010, Frances L Arnold

Signing off with Love,

Frances (aka “Francie Yogini”)

All feedback is welcome!

1. http://www.quinoa.net/

2 . http://wholefoodreflections.blogspot.com/

3. http://www.hort.purdue.edu/NEWCROP/AFCM/quinoa.html

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