Going veggie shrinks the brain

I found this article and I thought it was interesting.

SCIENTISTS have discovered that going veggie could be bad for your brain - with those on a meat-free diet six times more likely to suffer brain shrinkage.

Vegans and vegetarians — such as Heather Mills — are the most likely to be deficient because the best sources of the vitamin are meat, particularly liver, milk and fish.

Vitamin B12 deficiency can also cause anaemia and inflammation of the nervous system.

Yeast extracts are one of the few vegetarian foods which provide good levels of the vitamin.

The link was discovered by Oxford University scientists who used memory tests, physical checks and brain scans to examine 107 people between the ages of 61 and 87.

When the volunteers were retested five years later the medics found those with the lowest levels of vitamin B12 were also the most likely to have brain shrinkage. It confirms earlier research showing a link between brain atrophy and low levels of B12

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"the gold of the Incas"

Quinoa salad with cucumber, tomatoes, orange pepper, olive oil and cayenne pepper.

Wholegrains are high in energy-boosting B vitamins and manganese, as well as magnesium, which plays a critical role in muscle contractions and energy metabolism.

Quinoa (pronounced keenwa) is a South American grain that is becoming more widely available and contains all the essential amino acids. It is therefore a complete protein but is more easier to digest than meat protein and has far lower fat content than most meat.

I usually have it as a salad or as a breakfast porridge. They're absolutely wonderful.

For more info about quinoa

salad power

Seared ahi tuna salad with rasberry balsamic dressing

I usually make salad two to three times a week. Salad fuels and help boost my runs. It's packed with vitamins and minerals that my body needs.

This is one of my favourite salad. It's made with lollo rosso, beetroot, tomatoes, yellow peppers and seared tuna. Organic fresh ingredients are the key here. Make sure the vegetables are fresh and pesticide-free.

Organic Food: A Healhty Alternative

VideoJug: Organic Food: A Healhty Alternative

go organic!

I found this article online and I thought it was interesting.

Organic foods are the best. I have been fortunate that there's Whole Foods Market not too far where I lived. It can be expensive but it's worth every penny. If you can grow your own, it's much better. Eating organic is good for you and it's good for the environment.

12 Foods You Should Always Buy Organic

The Environmental Working Group (www.ewg.org) is a nonprofit organization that advocates in Washington D.C., for policies that protect global and individual health. Among the many valuable services they provide is a Shoppers' Guide to Pesticides in Produce. It is based on the results of nearly 43,000 pesticide tests performed on produce and collected by federal agencies between 2000 and 2004. Nearly all of the data used took into account how people typically wash and prepare produce - for example, apples were washed and bananas peeled before testing.

Of the 43 different fruit and vegetable categories tested, these had the highest pesticide load, making them the most important to buy organic versions - or to grow organically yourself:

• Peaches
• Apples
• Sweet bell peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Lettuce
• Grapes (imported)
• Pears
• Spinach
• Potatoes

Why should you care about pesticides? The EWG points out that there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health, especially during vulnerable periods such as fetal development and childhood.

A few other notes from the EWG: Nectarines had the highest percentage of samples that tested positive for pesticides (97.3 percent) followed by peaches (96.6 percent) and apples (93.6 percent). Peaches had the highest likelihood for multiple pesticides on a single sample: 86.6 percent had two or more pesticide residues.

Also keep in mind that maintaining your family's health is not the only reason to choose organic food. Pesticide and herbicide use contaminates groundwater, ruins soil structures and promotes erosion, and may be a contributor to "colony collapse disorder," the sudden and mysterious die-off of pollinating honeybees that threatens the American food supply. Buying or growing organic food is good for the health of the planet.

Learn more about the list of twelve foods that you don't have to buy organic.

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I love spaghetti

I am a runner and carbs are my friend. When I make pasta, I use whole wheat pasta with soy crumbles and homemade tomato sauce. It's simple and it's delicious!

fried rice with shrimp

Fried rice is originated in China as a way to use up leftover cooked rice. The versatility of this dish welcomes a variety of vegetables, while other seafood or meats can be substituted for the shrimp.

I use fresh cooked long grain brown rice. Make sure you let it cool first. In Asia, they eat this dish in the morning with bulad (dried salty fish) with a nice cup of coffee.

salmon teriyaki with pears

Sometimes it's hard to find time in the kitchen especially with work, family and errands. This meal took me less than half an hour to prepare! It's delicious and it's really good for you. Served with rice or veggies.

sugba (grill)

Grilled tofu and eggplant with miso sauce. Sprinkled with gomasio

I think I'm going to grill all summer long. I like the joy of grilling. You can pretty much grill anything you like. I think it's fun, after all this is what summer is all about.

fourth of july bbq

It's been a busy weekend. We went to see the fireworks at the lake. The weather was cool and sunny. I like watching fireworks but I hate the crowds. The fireworks started very late this year, it started at almost 10:00 o'clock. Regardless, it was a beautiful night. The weather was cool and pleasant.

On 4th of July, we went to my family to celebrate. It was nice to see everyone, we had bbq and I grilled some octopus marinated with olive oil, vinegar, lemon juice, garlic, parsley, salt & pepper and chili flakes. When it was done, I squeezed some fresh lemon juice and garnished it with some fresh parsley. It was delicious, everyone loved it!

grilled shrimp and vegetables over saffron orzo

Summer is finally here and that means lots of grilling. Last night I grilled some shrimp and vegetables (marinated with olive oil, lemon juice, pepper flakes, garlic, salt, pepper and parsley).

I also made some orzo with saffron, seasoned with olive oil and lemon juice. Orzo is a rice-shaped pasta made out of hard wheat semolina.

It was simple and delicious meal.

The 11 Best Foods You Aren’t Eating

I found this article today and I thought I'd share it. Most of these food are unusual to some. If you haven't tried any of these, give it a try. They are packed with vitamins and minerals that your body needs. Although I'm not a big fan of canned pumpkin, I prefer the fresh one.

The 11 Best Foods You Aren’t Eating

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
   How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
   How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
   How to eat it: Chop and saute in olive oil.
4. Cinnamon: Helps control blood sugar and cholesterol.
   How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
   How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but packed with cancer-fighting antioxidants.
   How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
   How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
   How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The “superstar of spices,'’ it has anti-inflammatory and anti-cancer properties.
   How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

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seafood paella

Paella is a typical spanish dish and is usually cooked in a large shallow frying pan called paellera. Paella is originated in the region called Valencia in eastern Spain. There are many different kinds of paella. Paella can be served with vegetables and meat or seafood.

A few key ingredients for making a perfect paella -- valencia rice, saffron, spanish sherry vinegar, smoked sweet paprika and olive oil. Sometimes getting fresh seafood or shellfish can be a problem, especially if you live in the midwest, but you can always use frozen ones.

¡Viva España!

Spain beats Russia 3-0 to reach the European Championship final this Sunday against Germany. They deserved it, the boys played really well today. So, in honor of Spain, I'm going to make some seafood paella for dinner tonight, so stay tuned....

mediterranean sweet potato pizza

I haven't had pizza in ages, so I decided to make one last night. It's healthy and it's sooooo good. Make sure you use 100% stoned ground organic whole meal flour (whole wheat). I also made my own sauce, it's healthier and it taste better that way. You can't beat healthy homemade pizza. Being healthy is a pizza cake!

bubble and squeak

I made this old-fashioned dish from fresh cooked purple cabbage, finely chopped onion, mashed potatoes, and olive oil. This is so easy to make and its perfect for side dish. Make sure you give it a really good "squeak" in the pan so it turns a rich honey brown. Also when made with vegetables from roast dinner, the mixture can be moistened with leftover gravy, making it bubble as it cooks and giving a really delicious savoury flovor.

Bubble and squeak or sometimes just called bubble is a traditional English dish made with the shallow-fried leftover vegetables from a roast dinner.

great snacks

These snacks are very easy and quick to make and it's very good for you. Broccoli is a wonderful vegetable. I think it's disgusting when they put lots of cream and butter in broccoli soup. Broccoli soup should be simple and delicious.

Broccoli is a member of the cabbage family, and is closely related to cauliflower. Broccoli's health benefits include -- protects against cancer, help optimize cells' detoxification ability, support stomach health, help sun-damaged skin, help reduce the risk of heart disease, prevents cataract, help build strong bones, an immune system booster and a birth defect fighter.

Hummus is a classic Middle Eastern chickpea (garbanzos) dip is flavoured with garlic, tahini, olive oil and some lemon juice. It is delicious served with some pita bread or crudités.

Chickpea (garbanzos) are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

For more info about garbanzos

For more info about broccoli

borscht

So last night I made a big pot of russian borscht that should last us a few days. It's perfect for this stormy weather. Beets are available throughout the year, so it can be served year-round. Beets is really good for you. It's packed with vitamins and minerals. It contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.

I had my first borscht when I used to work at Russian Tea Time back when I was freshman in college, oh dear that was ages ago. I must say it was love at first taste. I learned how to make it quite easily.

Borscht is a vegetable soup from Eastern Europe, which is traditionally cooked including beetroot as a main ingredient which gives it a strong red color. Some people like it cold but I like it hot and it's usually served with sour cream on top.

mighty mushrooms

I made some mushroom stroganoff last night and it was delicious! I used three different kinds of mushrooms - shiitake, portabella and crimini. This dish is best served with chinese black rice.

Mushrooms are an excellent source of potassium and rich sources of riboflavin, niacin and selenium.

Health Benefits of Mushrooms

escabetche

I made some escabetche with mackarel (fried fish with sweet and sour sauce) last night, bisaya style. This is one my old time favorite dish. You may substitute mackarel for lapu-lapu (grouper) or red snapper.

Escabetche with mackarel. Served with camargue red rice blend

scrumptious tea time

There's no time like tea time. A good cup of tea warms your heart and relax your mind. But the benefits of tea are far beyond the fuzzy feeling that a good brew can inspire.

In our household we drink lots of different kinds of tea such as earl grey, moroccan mint, sencha (green tea) and rooibos peach/blueberry bliss. Recently, I've been drinking rooibos and honeybush tea (red tea). I drink them with a little bit of honey. Rooibos tea has a distinctive red color and has a unique sweet taste. As delicious as it was hot, I found it was even better iced.

It's always nice to discover a delicious new beverage, especially one that is really good for you.


For more info about rooibos

weekend thunderstorm

A huge and loud thunderstorm hit Chicago this weekend. It's been really hot and stormy, which means lots of salads and smoothies to keep me out of a hot kitchen.

Sunday's farmers' market was nice. We had some crepes. Robin had some roasted veggies with turkey and I had some salmon with pears, it was delicious. We also bought some organic goat cheese and cottage cheese and some fresh veggies for salads.

Mixed organic lettuce salad with goat cheese

Smoothies with avocado, banana, kiwi, manila mango and soy milk

Sushi veggie rolls with avocado, brown rice, cucumber and nori

Note: I am lactose intolerant but I can eat goat cheese sparingly because they are low in lactose and they're easily digested than cow's milk. I used cottage cheese on Robin's salad.

homemade chinese take-out

Tonight's dinner: Stir-fry tofu with black bean sauce. Served with brown rice.

There are lots of reasons why I don't like chinese take-out. They are packed with MSG; high in fat and calories; my toilet is cleaner than most chinese restaurant's kitchen; I don't really know what's in my food; it's expensive; and delivery person takes forever. For me, it's always better cooking at home.

This meal is simple and it's delicious. Faster than takeout!

I love me some salad

It's too darn hot to cook today so I made an incredibly-easy-to-fix meal. Tuna salad with home-made Berry Vinaigrette. Simply, healthy and tasty. I love home-made dressing. I never buy bottled salad dressings. I think they're awful. I wouldn't be very impressed if I were invited to dinner by someone who used dressing from a bottle.

spicy prawn curry

I was inspired to make some prawn curry today for dinner. I got the recipe from a British friend of mine (cheers Nicko). It's something similar to his but with an added twist of my own. I use parsley, you may also use cilantro if you wish. This recipe is so yummy and tasty. I will definitely make this dish again.

tofu

Tonight's dinner: Grilled tofu with bean sprouts.

There are some people who doesn't like tofu, but I'm one of those people that like it. I like the texture and the suble taste of it. It's great with any dish, such as stir-fry, salad, soup, etc. I personally like stir-fry tofu and grilled tofu dip with soy sauce and chili. It's simple and easy to make and it's healthy.

opening day at logan square farmers' market

After an extended winter, there wasn't a whole lot of produce to be found however, there was a solid selection of herbs and garden starts. There was also some baked bread and pastries. I was happy to see a crepe stand at the market. I don't remember seeing one last year nor seeing one in America, quite frankly. I decided to get one for my husband. It's not the same as the one we had in Paris but it was nice all the same.