Growing a garden in your backyard, some greens on your patio, or herbs precariously perched on your windowsill can enhance your nutrition, our environment, and even stretch your budget. Dr. Greger from nutritionfacts.org claims, "dark-green, leafy vegetables are the healthiest foods on the planet, which is why I recommend two servings each day." If you can't grow them yourself, explore how to cultivate a green kitchen. You can shop for fresh veggies at your local farmer's market or grocery store, and buy organic and in season produce when possible. You can think out of the box and barter for greens. Perhaps you swap babysitting services for you neighbor's extra fruits or irregularly shaped vegetables. You could offer meal prep services for a busy friend, or even cook up and freeze meals for a gardening friend.
By going green and ensuring your food is local, you are helping to ensure your food is fresh and more nutritious. Stephanie Rice, a local health author featured in thomasvillemagazine.com explains "When food is harvested, picked, and packaged, and shiped to the grocery stores, it loses nutrients along the way. So the longer the produce takes to get to you, the fewer nutrients it will contain." In her article "Embracing the Green Kitchen" she shared the exmple that Vitamin C levels were almost undetectable in broccoli only 7 days after beign harvest. So in addition to eating all the colors of the rainbow to ensure diversity in the foods you eat, let's try eating what's fresh locally for the best nutrition! Here's a reipe for easy veggie tacos: https://nutritionfacts.org/video/recipe-easy-veggie-tacos/.
Are you looking for a sweet treat for your Valentine? We took an informal poll and chocolate was the winner! However, you may want to make something homemade, which we refer to as "heart-made." Since most of us are super busy, but have BIG hearts, we found a simple recipe that has a great presentation as well. The Little Blog of Vegan's Vegan Strawberry Cream Danish met our criteria. This Danish has only 5 ingredients, a beautiful appearance, and has a flakiness that is pure decadence. Plus, who doesn't love berries and cream? Let's do this!
Ingredients:
Other supplies:
Directions:
We'll leave it to the pro's and recommend this link: The Little Blog of Vegan
Does a cup of hearty, warm soup sound like what your belly craves? Well, it may be exactly what your body needs too! Soup can serve to detox, fill you up, and may support your New Year's resolutions. If you want a nutritious start to 2023, know that broccoli soup is packed with vitamins, minerals, and fiber. We adapted a recipe from Humble Warrior friend, Chef Val, to share with you!
Ingredients:
Directions:
Pumpkin is always a favorite this time of year. Not just for carving, either. Pumpkins are loaded with fiber, Vitamins A, E, & C, potassium, and iron. They are also extremely low in calories. Try pumpkin muffins, pumpkin oatmeal, or pumpkin soup.
We found an easy homemade Vegan Pumpkin Ravioli that will be fun to try! Check it out here: Vegan Ravioli with Pumpkin Filling
Be sure to let us know how you like it!
Poke Bowl is a super popular Hawaiian dish. It is pronounced "poh-KAY bowl" and is rooted in Japanese cuisine. "Poke' means "cut into pieces" and the name refers to slices or cubes of raw fish served in a bowl with rice, dressing, vegetables, and seasonings. The bowls are healthy, easy and quick to make, and nutritious. If you want to explore eating more whole food plant based items, we invite you to try to make this inspired and fresh Poke Bowl. This is a personalized, easy recipe and it is likely that you already have the ingredients in your refrigerator and pantry.
Suggested ingredients:
1 cup rice (white, brown, or jasmine)
1/2 avocado, diced
1/4 cup pineapple
1/4 cup edamame
1/4 cup beans (black or navy)
1/4 cup baked or smoked tofu, chunked
sprinkle sesame seeds as garnish
Alternative:
1 cup quinoa instead of rice
Sauce Option 1:
2 tablespoons vegan mayo
1-2 tablespoons sriracha
1 teaspoon maple syrup
whisk ingredients until blended and drizzle over bowl
Reference: Vegan Made Simple by Jerry Mathurin, Flowerpot Press
Sauce Option 2:
1/3 cup maple syrup
2 tablespoons tamari or soy sauce lite
1 tablespoon of garlic and ginger
black pepper to season
Whisk ingredients until blended and drizzle over bowl
Direction:
In a large bowl combine the rice or quinoa on the bottom, then layer the additional items, drizzle with desired sauce, and top sesame seeds as flavor-filled garnish. Serve immediately
The smell of the barbecue puts us in the mood for food! We take the indoor kitchen outdoors and kick up meal prep by turning it into a social event! Humble Warrior encourages everyone to eat a more plant-based diet. We invite you to try adding Chef Val's Grilled Carrot Dogs to your next cook out!
According to webmd.com, "carrots are rich in nutrients that promote your health. They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease. Vitamin A, which is plentiful in carrots, is crucial to ongoing eye health."
Note: This recipe is crowd pleasing for sure! These grilled carrot dogs were voted the favorite by 100% of those in attendance at our most recent wellness retreat.
Recipe:
Step 1: Peel and cut 12 carrots into hot dog size. Boil carrots for 10 minutes or until fork tender. Then remove from water and allow to cool.
Step 2: Use a dish with a lid and mix the marinade. Combine the following ingredients:
1/2 cup soy sauce
1/2 cup water
2 tablespoons rice vinegar
1 teaspoon apple cider vinegar
2 teaspoons liquid smoke (be careful not to use too much - it has a potent flavor)
3 cloves garlic
1 teaspoon ground black pepper
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1 teaspoon paprika
1 tsp garlic powder
Step 3: Add carrots to the marinate, cover, and refrigerate
Step 4: Grill until warm throughout the carrots
Step 5: Serve as preferred and enjoy!
Check out @thedairylandveganchef on instagram for more!
For more reading check out:
Consumable oils are categorized as Omega 3 or Omega 6. The rule of thumb is to remember that "3" is "good." The Cleveland Clinic shares that, " Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive." We love getting our nutrients from the food we eat, so we are sharing this Humble Warrior Zesty Salad Dressing recipe to top your favorite summer salad.
Recipe:
Ingredients:
~Juice of 1 lemon (usually 1/4-1/3 cup)
~ 1/2 - 2/3 cup extra virgin olive oil
~ 1 tablespoon Dijon or dill mustard
~ ground pepper to taste
Instructions:
Whisk ingredients in a bowl and drizzle over garden fresh salad
Mix well
Note: Taste the dressing as you make it. If it's too oily, add lemon juice. If it's too sour, add olive oil. Balsamic vinegar can be substitute for lemon juice.
Are you ready for some football? The Super Bowl game is February 13th and hearth snacks are expected whether you are tailgating, hosting the big game, or watching from home. No matter which team you cheer for, you'll be a fan of this plant-based friendly spin on Hot Wings & Vegan Bleu Cheese Dip! We send a big thank you to Chef Val for sharing her recipe! Find more recipes from Chef Val on instagram - @dairlandveganchef
Cauliflower Hot Wings
~ 1 head of cauliflower cut into "nugget" sizes
~ about a cup of aquafaba (that's the water from about 2 cans of chickpeas)
~ Whole wheat flour for dusting, about 1 cup
~ 1 teaspoon of garlic powder
~ 1 teaspoon of onion powder
~ 1 teaspoon of pepper
~ Mix all of these together
~ About 2 cups of breadcrumbs
~ Rinse cauliflower in a colander and shake off excess water
~ In a large bowl with lid or gallon zip lock bag add cauliflower
~ Sprinkle with flour and shake
~ In 2 shallow bowls
~ 1 aquafaba
~ 1 breadcrumbs
~ Dip cauliflower in aquafaba then breadcrumbs and put on a parchment lined cookie sheet or air fryer pan
~ Bake at 400 degrees for about 20 minutes or until light brown
~ Drizzle in your favorite hot sauce and serve
Vegan Bleu Cheese Dip:
~ 1 cup vegan Mayo
~ 1 teaspoon garlic powder
~ 1 teaspoon onion powder
~ 2 tablespoons nutritional yeast
~ 1 tablespoon lemon juice
~ 1 teaspoon dill weed
~ 1 tablespoon miso paste
~ 1/4 package crumbled firm tofu
~ Mix altogether and enjoy with cauliflower hot wings!
Many of us turn to tea on these colder days for comfort as well as the health benefits. Last year we featured the benefits and some interesting facts about several types of tea in our Kits & Classes offerings. Well, we were so excited to hear that our Humble Warrior Retreat Alumna and Army veteran Shelley took her love of tea to a new level and began a tea company.
Shelley shared with us, "I had my share of drinking tea growing up. Mom would hang a dozen Lipton tea bags in a gallon jar of water we normally used to get milk from the local dairy. Sun tea over ice was the best on a hot summer day! Then, there was a hot cup of tea with honey and lemon for medicinal purposes. The aromatic elixir warmed a sore throat and calmed a winter cough. My brother introduced me to loose tea. He used a small stainless steel barrel to steep it in. I can close my eyes and still smell and taste the chammomile and rosehips. That cup of tea smelled like heaven and tasted like home." Shelley also reminded us, "It's not just the tea, it's the time spent enjoying it."
When we tip the apple cart over, we see more benefits of apples:
~ Antioxidants may help cancer prevention
~ Packable snack
~ Satisfying taste
~ Supports digestion
~ Supportive of a healthy immune system (everydayhealth.com)
Check out some of these resources for more information about the benefits of apples and for fun and delicious ways to use them!
With over 7,500 varieties, apples are popular worldwide. Why? To answer this we need to go beyond just the red and green skins and look at what Nourish by WedMD calls Core Benefits. "A medium one [apple] has about 80 calories, 1 gram of protein, 19 grams of sugar, and zero fat, sodium, or cholesterol. They are healthiest when we eat them fresh and whole (as opposed to pre-sliced, juiced, or as applesauce)." Simply put, apples are a low-calorie, delicious snack, grown and eaten around the world.
Dr. Greger, from nutritionfacts.org, cautions us that drinking the fruit in a juice will cause us to miss out on both the soluble and insoluble fiber benefits. "If you like drinking your fruit, blending is better than juicing to preserve nutrition. Juicing removes more than just fiber. Most of the polyphenol phytonutrients in fruits and vegetables appear to be bound to the fiber and are only liberated for absorption by the friendly flora in your gut. When you merely drink the juice, you lose out on the fiber and all the nutrition that was attached to it." He adds that "even cloudy apple juice, which retains a bit of the fruit fiber, appears to have nearly triple the phenolic antioxidants compared to clear apple juice."
When we tip the apple cart over, we see more benefits of apples:
~ Antioxidants may help cancer prevention
~ Packable snack
~ Satisfying taste
~ Supports digestion
~ Supportive of a healthy immune system (everydayhealth.com)
Check out some of these resources for more information about the benefits of apples and for fun and delicious ways to use them!
If you’re looking for a refreshing way to enjoy your veggies or trying to change some habits, try this garden in a glass. The ingredients in a Virgin Bloody Mary are the same as regular Blood Mary without the Vodka. Last month’s guest blogger, Val shared her recipe with us and we think it’s awesome--zesty and refreshing!
Note: If you have a food processor or mixer that pulverizes, you may enjoy better results.
Recipe for Mix:
Perhaps you’ve read the reports and noticed the plant-based changes in grocery stores as well as the increased plant-based options on your favorite restaurant menus! But, you may need a plan or some helpful hints in order for you to take the first few steps to changing your dinner plate. Remember, small changes can make BIG differences to your health, our Earth, and of course the welfare of “agriculture animals."
Explore some of these tips for transitioning to a more plant-based diet:
o Start slowly and incorporate changes
o Eat less dairy and meat products
o Add a large salad to your daily meals
o “Meal Swap” - substitute plant-based ingredients in your favorite meals
o Go meatless for an entire day as a family, Meatless Mondays
o Become a “Flexitarian” – eating “mostly” whole food that’s plant-based
o Watch documentaries as a family: The Game Changers, What the Health; Forks Over Knives; Cowspiracy; and Food, Inc
Sometimes we can take clues from nature for optimal health. In an article called “God’s Pharmacy,” you can take a look at some whole foods and immediately see the connection to your well-being.
Visit; https://faithhealth-wpengine.netdna-ssl.com/wp-content/uploads/files/gods-pharmacy.pdf)
Excerpt examples:
· Walnuts look like your brain, and their Omega 3 content supports brain function
· Citrus looks like a breast and supports breast health
· Carrots cut in a circular manner look like your eyes and supports ocular health
· Celery stalks look like a long bone and supports strong bones
· Figs support men’s reproductive health
· Avocados for pregnant women…and more!
To many of us, there’s nothing better than a meal of fresh, out of the garden vegetables. While vegetables are an essential part of a healthy diet, many of those of us who grew up in the South ate our fresh vegetables breaded in cornmeal and/or flour and fried without even thinking about the health issues this could cause. Humble Warrior would like to share with you some other, healthier ways to enjoy your fresh summer vegetables. Here are six other ways to prepare fresh vegetables this summer—boiling, steaming, blanching, roasting, stir-frying, and griddling. We recommend you give them a try.
Here is more detailed information about each method:
Boiling
Cut up the vegetables into same size pieces and place them in as little salted water as possible and avoid overcooking so all the vitamins and flavor are retained. Place lid on saucepan, bring salted water to a boil as quickly as possible, reduce heat and simmer gently until tender when tested with a skewer, point of a knife or fork. Always simmer vegetables as vigorous boiling will cause some vegetables to break up. Cooking times will depend on the size and density of the vegetable: 3-5 minutes for leafy vegetables, E.g., bok choy, cabbage, kale, spinach. 8-10 minutes for firmer vegetables, E.g., broccoli, beans, Brussels sprouts, cauliflower, leeks, peas, sweet corn. 12-15 minutes for harder vegetables, E.g., carrots, parsnips, pumpkin, turnips, yams. 18-20 minutes for starchy vegetables, E.g., kumara, potato.
Steaming
Steamed veggies are cooked briefly and then removed from the heat. During steaming, the heat of the steam cooks the veggies, and they are spared from the boiling water. The goal of steaming is to cook the vegetables until they are no longer raw but are still bright and crisp. If you don’t have a steamer, you can wrap the vegetables in baking parchment or foil then cook in the oven at 350° for 20 minutes until tender, or on the stove, you can fill a medium pot with 1/2 inch of water, place three golf ball–sized balls of aluminum foil on the bottom, rest a heat-proof plate on top of the foil balls, cover the pot, and bring the water to a boil. Add vegetables to the plate, cover, and steam until crisp-tender.
Blanching
A technique used to soften vegetables, either to remove their raw edge before adding to salads or to loosen skins on foods such as tomatoes or shallots. Vegetables should also be blanched before they are frozen to destroy the enzymes that cause deterioration. Just add vegetables to a pan of boiling water, return to the boil and cook for one minute. Then plunge the vegetables into iced water to stop the cooking process. Drain and pat dry with kitchen paper before using or freezing.
Roasting
Potatoes, root vegetables, squashes and tomatoes all taste wonderful roasted. Roasting intensifies flavors and causes natural sugars to caramelize, creating a crisp outer coating and a tender center. Cut large vegetables into even-sized chunks and toss in oil and fresh herbs, if you wish. Use enough oil to give the vegetables a slick, glossy coating—a tablespoon or two will usually get the job done. The oil helps the vegetables cook more evenly and crisp up in the oven and adds a rich flavor that makes roasted vegetables irresistible. Use a mild oil when roasting vegetables. Tossing the vegetables with your hands allows you to rub the oil into the vegetables and make sure they’re evenly coated. Preheat the oven to 420°. Roast until the vegetables are tender enough to pierce with a fork and you see some charred bits on the edges.
Stir-frying
Uses very little oil and cooks vegetables quickly, so they keep their texture and taste. Cut the vegetables into small, even-sized pieces, add a little oil to a preheated wok or frying pan and heat until just smoking. Start with the vegetables that need the longest cooking and keep stirring as they cook. Don't overfill the pan, as they will steam rather than fry - cook in batches instead. If you are adding a sauce, do so at the very end, then toss to coat and serve immediately.
Griddling
Also called barbecuing, is a direct heat cooking method, which produces vegetables with a crisp coating and a tender center. For the best results, make sure your barbecue or griddle pan is hot before you start. Slice the vegetables so they sit flat in the pan, then brush with a little oil. Avoid pricking them while they are cooking, as this will release their juices and dry them out. To get the chargrilled stripe effect, don't move them as they cook - just turn them once.
And now that you know other ways to prepare your vegetables, add some variety to your summer recipes. Feel free to add whatever spices you choose and most of all, share your favorites and your not so favorites on our Humble Warrior Facebook page. Bon Appetit!
Resources
https://www.waitrose.com/home/recipes/tips_techniques/vegetable_techniques.html
https://www.vegetables.co.nz/tips-and-advice/cooking-vegetables/boiling/
https://www.thekitchn.com/how-to-roast-any-vegetable
https://www.epicurious.com/expert-advice/how-to-steam-without-a-steaming-basket-article
In recognition of Earth Day, each Humble Warrior Alumni received a surprise package of organic non-GMO vegetable seeds and an invitation to “Grow With Us!” in the mail. Who doesn’t love getting real mail? Soon tomatoes, onions, squashes, carrots, beans, sugar peas, bell and hot peppers will be sprouting all over the US. Our veterans will grow food that feeds the body, mind, and spirit. We hope you join us, too!
When we are closer to our food source, we have the opportunity to eat healthier. Gardening combines seeds, soil, water, and sun for fun, health, and enhanced wellness. Whether you have a large garden, pots on the patio, or do-it-yourself windowsill containers, you can reap some of the many benefits of growing your own food.
The AARP organization shares that exposure to Vitamin D “increases your calcium levels, which benefits your bones and immune system.” Once you try gardening, you may find out for yourself some of these wonderful benefits:
Humble Warrior would like to share a special THANK YOU to Cofer’s Nurseries & Gardening of Athens, GA for the generous seed donation and a community couple for covering the postage. If you’d like to make a donation or volunteer to Humble Warrior, please visit our website.
Go green!
We hear this all the time whether speaking about eco-friendly cleaning products or healthy food. We are going to focus on healthy food greens. For a nutrient-dense boost, consider adding microgreens to your meals or favorite smoothie. Microgreens are small but mighty!
What are Microgreens?
Microgreens are vegetables (aka “greens”) harvested after the cotyledon leaves have developed. They are nutritionally dense and can be used as a nutrition or supplement enhancement or visual enhancement on your plate or in a planter. So, what are cotyledon leaves? The easiest explanation is that they are the first leaves to appear from a seed.
Microgreen Nutrition
Research from the Department of Nutrition and Food Science (NFSC), discovered that “microgreens contained four to 40 times more nutrients than their mature counterparts.” The NFSC found nutrients like Vitamin C, E, K, and Beta Carotene in 25 different types of microgreens including cilantro, celery, red cabbage, green basil, and arugula.
Our favorite whole food plant based enthusiast and doctor is Dr. Michael Greger, author of “How Not to Die”. He delves into the benefits of eating broccoli sprouts (which are microgreens), which have a radish-like taste and may improve survival rates of bladder cancer patients, help to protect sun damage to skin, and more. Visit www.nutritionfacts.org click on topics and broccoli for details.
Eat Microgreens!
Salads, smoothies, pasta, and more! There are so many ways to sneak a handful of microgreens into your diet. In some recipes you might not even taste them, but your body will know the difference by the numerous benefits they provide! Check out this compilation of microgreen recipes by GroCycle to get started with some delicious ideas!
Grow Your Own Microgreens
You can grow and harvest your very own microgreens at home! Check out some of these resources for how to get started and get growing.
You can visit your local grocer, farmers’ market, or try growing your microgreens in your house. So, go beyond thinking green...and explore eating mighty microgreens!
Try this super simple, belly-satisfying, potato recipe from Wisconsin Public Television's Jazzy Vegetarian! With only four ingredients, it's truly simple to make and delicious to eat!
Ingredients:
You can choose either Fingerling or Red Potatoes. Fingerling Potatoes aren't just cute little potateos. They grow small and narrow, come in a variety of colors, have a nutty taste, and are an excellent source of Pyridoxine (Vitamin B6). According to the USDA Food Database, Red Potatoes are the healthiest potato based on mineral and vitamin density, macronutrient balance, sugar-to-fiber and sodium-to-potassium ratios, and the phytochemical profile.
Instructions:
What do you do with all those fresh or frozen berries? Make your own jam that’s healthy and more affordable than store bought jam! We turn to our favorite plant-based cookbook the Oh She Glows Cookbook by Angela Liddon for a sweet treat that can top a bagel, toast, or even ice cream.
Ingredients:
Tip: Angela recommends mixing strawberries in a food processor until smooth since they do not break down as quickly as other berries.
Instructions:
Halloween has passed, but pumpkins are plentiful! We decorate our Thanksgiving Day tables and doorways with them throughout autumn.
Before you throw away the gooey, icky, seedy guts, or compost your table decorations, consider eating the pumpkin and seeds! Pumpkin is a seed-bearing fruit that is highly nutritious and considered a superfood--power packed with nutrients. However, pumpkin-based junk food, like candy and lattes, may be loaded with sugar. After baking, steaming, or roasting, add a little pumpkin puree to a smoothie, oatmeal, or make soup, muffins, or a pie.
Let’s take a look at this superfood...
Benefits:
Recipe Resource:
Check out this article by "Trash is For Tossers" to learn the importance of "upcycling" your pumpkins! Pumpkins release methane gas when they are thrown away which contributes to the climate crisis. Instead, check out the recipes on how to use those pumpkins for nutritional and delicious benefits!
Visit: 10 Ways to Upcycle Halloween Pumpkins
Where do you get your protein? This is the most frequently asked question when following a plant-based diet. The answer is “from plants!” Lentil Quinoa Tacos pack a powerful protein punch and we hope you try them. This tasty recipe was found on Dr. Greger’s www.nutritionfacts.org site from Erin Stanczyk - Eat Move Rest. Feel free to stuff your tacos with your favorite veggies and spices to tailor for your taste buds and family’s peculiarities...ENJOY!
INGREDIENTS:
DIRECTIONS:
1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil and reduce heat to medium/low until water is absorbed and grains are cooked.
2. Meanwhile, sauté onion and garlic with a bit of pepper and a splash of water in a pan until soft, fragrant and slightly translucent.
3. When green lentils are cooked, place in a strainer and rinse under COLD water and then place in a food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.
4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until thoroughly combined.
5. Serve the dish up with optional fixings below. Makes enough for about 4-6 people.
Notes:
With summer over and the kids back to school in some manner, here’s a fast and easy lunch that tastes good hot or cold...and it’s simple to make! This dish tastes great plain or on top of a green salad. One cup of cooked quinoa has about 8 grams of protein and 5 grams of fiber. It contains 222 calories, with 39 grams of carbs and only 4 grams of fat. Harvard University states that “unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. (Ref: hsph.harvard.edu). Hope you try it and post pictures on our Facebook page “Humble Warrior Wellness & Yoga.”
INGREDIENTS:
DIRECTIONS:
Notes: