ooh! As it warms up, we all want something refreshing - how about this healthy, homemade alternative to soda? yum!

AGUA DE MANZANA
It’s so easy to make, and it’s a healthy alternative to juice and soda. Also, the high fiber and carbs in apples leave you feeling satisfied and full.
1. Take a big ol’ pot (think the kind your aunt uses to make caldo) and fill it 3/4 of the way with water.
2. Cut 6-8 apples into quarters. Throw away the seeds. (I recommend taking off the skin if the apples aren’t organic.)
3. Add the apples and 3 cinnamon sticks to the pot.
4. Boil until apples are so soft they start to break apart.
Let it cool before refrigerating. If it’s not sweet enough for you, add a tad of raw sugar. Don’t know what to do with the leftover apples? See applesauce recipe below.

HOMEADE APPLESAUCE
1. Blend the leftover apples from the agua de manzana recipe and a handful of cereal (such as Special K) in a blender.
2. Melt 2 tablespoons of a healthy buttery spread, such as Smart Balance, in a small pot.
3. Add the apple-cornflakes mix to the pot and heat thoroughly. Add 2 tablespoons of honey and cinnamon to taste.

Source

Make this. NOW.

Ingredients (Makes 2 cups):

2 garlic cloves, minced and mashed to a paste with 1/2 teaspoon ground sea salt
2 cups blackeyed peas, rinsed, cooked and drained
1/3 cup well-stirred tahini (sesame seed paste)
2 tablespoons fresh lemon juice
2 tablespoons olive oil

1 teaspoon harissa spice
3 tablespoons drained blackeyed pea water (for color)
3 tablespoons of either minced fresh parsley leaves or blanched collard greens

In a food processor blend together garlic paste, blackeyed peas, tahini, lemon juice, oil, and harissa, scraping down side, until smooth. Add water, parsley or collard greens, and pulse until just combined. Serve with crackers, pita toast points, or corn bread.

You KNOW I'll be making this one while it's almost Spring but nooot quite:

BIBIMBAP!

Thanks, New York Times!

Vegan Chocolate, Oatmeal and Peanut Butter Muffins

Tonight I make these. Tomorrow morning I eat. :)
Vegan Chocolate, Oatmeal and Peanut Butter Muffins

My revisions:
Additions: flax seeds, cinnamon, and cranberries.

Substitutions:
1. for rice milk, I am subbing WATER (only because I forgot to pick some up at the market...we'll see how that goes...)
2. for white sugar I am using brown sugar
3. for cocoa powder, I am using carob powder

Tweaks:
I am using 1/2 cup of all-purpose flour with 1/2 cup whole wheat flour

Just so you know, posted 3/9/10: these came out really well! I think if we had had some almond milk or rice milk, they'd be even better, but they are sweet without being tooo sweet, a great breakfast or snack. And SOO EASY! wooot!

The Physician's Committee for Responsible Medicine is hosting another Vegan Kickstart beginning March 1st! If you are interested in learning more about incorporating more veggies into your diet, check it out! Even if you don't "go vegan" the kickstart offers a variety of great recipes and shopping tips.

And if you are wary about veggie-based foods being yummy and/or satisfying, you should take a trip to the Chicago Diner. They make consistently amazing vegetarian/vegan fare and are always a source of inspiration for me. Check 'em out!

Hot off the press at Acufinder.com!

For Women With PCOS, Acupuncture And Exercise May Bring Relief, Reduce Risks
By: The American Physiological Society Study finds acupuncture and exercise decrease a key marker for disease

Exercise and electro-acupuncture treatments reduce sympathetic nerve activity in women with polycystic ovarian syndrome (PCOS), according to a new study. The finding is important because women with PCOS often have elevated sympathetic nerve activity, which plays a role in hyperinsulinemia, insulin resistance, obesity and cardiovascular disease.

The study also found that the electro-acupuncture treatments led to more regular menstrual cycles, reduced testosterone levels and reduced waist circumference.

Exercise had no effect on the irregular or non-existent menstrual cycles that are common among women with PCOS, nor did it reduce waist circumference. However, exercise did lead to reductions in weight and body mass index.

"The findings that low-frequency electro-acupuncture and exercise decrease sympathetic nerve activity in women with PCOS indicates a possible alternative non-pharmacologic approach to reduce cardiovascular risk in these patients," said one of the researchers, Dr. Elisabet Stener-Victorin of the University of Gothenburg, Sweden. The findings regarding menstrual cycles and decrease in testosterone levels in the low-frequency electro-acupuncture are also of interest, according to the researcher.

The study, "Low-frequency electro-acupuncture and physical exercise decrease high muscle sympathetic nerve activity in polycystic ovary syndrome" was conducted by Elisabet Stener-Victorin, Elizabeth Jedel, Per Olof Janson and Vrsa Bergmann Sverrisdottir, all of the Sahlgrenska Academy, University of Gothenburg, Sweden and the Karolinska Institute, Stockholm, Sweden. The study is in the online edition of the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, published by The American Physiological Society.

Common endocrine disorder

Polycystic ovary syndrome (PCOS) is one of the most common endocrine disorders, affecting an estimated 10% of women of reproductive age. Among the problems associated with the condition are elevated levels of androgens (such as testosterone, the ‘male’ hormone found in both sexes), ovarian cysts, irregular menstrual cycles and infertility.

PCOS is associated with increased sympathetic nerve activity in the blood vessels, part of the ‘fight or flight’ response that results in blood vessel constriction. Chronic activation of the sympathetic nervous system increases the risk of diabetes, high blood pressure, heart attack and stroke.

The Swedish researchers had previously found that PCOS is associated with increased sympathetic nerve activity and said it may arise from the elevated testosterone level that is characteristic of PCOS.

Three groups

The researchers wanted to find a long-lasting treatment for PCOS that would have no adverse side effects, and so they looked at whether acupuncture or exercise could decrease the sympathetic nerve activity in women with PCOS. The study included 20 women, average age of 30 years, divided into the following groups:

• low-frequency electro-acupuncture (9)
• exercise (5)
• untreated controls (6)

The acupuncture group underwent 14 treatments during the 16-week study. Acupuncture points were located in abdominal muscles and back of the knee, points thought to be associated with the ovaries. The needles in the abdomen and leg were stimulated with a low-frequency electrical charge, enough to produce muscle contraction but not enough to produce pain or discomfort.

The exercise group received pulse watches and were told to take up regular exercise: brisk walking, cycling or any other aerobic exercise that was faster than walking but that they could sustain for at least 30 minutes. They exercised at least three days per week for 30-45 minutes, maintaining a pulse frequency above 120 beats per minute.

The researchers instructed the control group in the importance of exercise and a healthy diet, the same instructions the experimental groups received, but were not specifically assigned to do anything differently.

Key Findings

The researchers measured the muscle sympathetic nerve activity before and after the 16-week study. Following treatment, the study found the following:

• Both the acupuncture and exercise groups significantly decreased muscle sympathetic nerve activity compared to the control group.

• The acupuncture group experienced a drop in waist size, but not a drop in body mass index or weight.

• The exercise group experienced a drop in weight and body mass index but not in waist size.

• The acupuncture group experienced fewer menstrual irregularities but the exercise group’s irregularities did not change.

• In the acupuncture group, there was a significant drop in testosterone. This is an important indicator because the strongest independent predictor of high sympathetic nerve activity in women is the level of testosterone.

"This is the first study to demonstrate that repeated low-frequency electro-acupuncture and physical exercise can reduce high sympathetic nerve activity seen in women with PCOS,” according to the authors. “Furthermore, both therapies decreased measures of obesity while only low-frequency electro-acupuncture improved menstrual bleeding pattern."

The study has some limitations, including a small sample size, so further research is necessary, the authors wrote. To find the full study, click here

Resource:

Stener-Victorin et al. Low-frequency Electro-Acupuncture and Physical Exercise Decrease High Muscle Sympathetic Nerve Activity in Polycystic Ovary Syndrome. AJP Regulatory Integrative and Comparative Physiology, 2009; DOI: 10.1152/ajpregu.00197.2009

Check out this fantastic recipe from Jennifer Dubowski's Acupuncture blog!

Best Banana Bread!

yum!

More delicious inspiration!

This time it's healthy Indian cuisine!

Enjoy!

cashew seitan

Greetings! Here is a recipe for a super easy vegan meal I made tonight! The following recipe will serve 2.

You will need:

1 cup brown rice
1 bok choy
garlic (as much as you want)
1 tsp sesame oil
1 package of seitan
2 cups whole cashews
the juice of 2 oranges
a little zest from one orange (preferably organic)
1-2 tsps maple syrup
dash of soy sauce

1. Put the rice on to cook in 2 cups of water.

2. In a wok, saute the chopped garlic in the sesame oil, adding the cashews when the garlic is getting brown.

3. When the cashews are looking beautiful and brown, add the orange zest and half of the orange juice

4. Add the seitan, chopped to your liking, and let this mixture saute, brown, and get acquainted.

5. Add the chopped bok choy, the maple syrup, the rest of the orange juice, and the soy sauce. I threw in some chunks of orange for some extra texture and flavor.

6. When the bok choy is a beautiful dark green color, it's done!

You should get a light, yet hearty well-textured meal that is a pleasing blend of sweet and savory!

Serve over rice, and enjoy!

couscous!!

I love couscous! And here is a cool recipe from Alicia Silverstone on how to make it. Try it tonight? ;)


http://www.meatoutmondays.org/emails/09-10-19.htm

Let's take a minute to appreciate chickpeas (a.k.a. garbanzo beans), shall we? They are yummy, cute, low on the glycemic index, and they pack a wollop of fiber, protein, and healthy carbs.

For a savory and quick vegetarian breakfast featuring these bad boys, try this:

1. Sautee about half an onion in a little oil.

2. Throw in a handful of chopped onions and sautee.

3. Throw in a can of organic chickpeas without the water, and brown them to your liking.

4. Add a dash of cumin and salt to taste.

4. (optional) Slice up an Italian veggie sausage and throw that in until it is also brown to your liking.

5. (optional) Throw in a small piece of fresh tomato if you like.

And there you go - a warm breakfast that is full of protein and fiber, and it has a little kick to it.

Modifications: If you plan on spending the day in close proximity with folks and fear the onion breath, omit them! If you have any leftover red or green bell peppers, throw some of those in, or try adding spinach or kale to the mix - chickpeas really give you a perfect base for experimentation.

It was freeeeezing on the way home tonight! To warm up, I made some soup, but I wish I had been prepared to make the recipe I am about to share with you here. I found it on Super Vegan, a great website. According to Samantha Cohen of Super Vegan, it "will taste chowdery and look the color of pumpkin. Mmmmm."

Enjoy! And stay warm!!

Pureed Chickpea and Root Vegetable Soup
makes 8-10 servings

• 2 small sweet potatoes or one large one
• 1 yellow squash
• 2 turnips
• 1 parsnip
• 1/2 a large yellow onion
• 3 carrots
• 2 celery stalks
• 1 cup dry chickpeas, soaked in water overnight
• 2 tbsp chopped chives
• 2 tbsp grated fresh ginger

1. In a large pot place soaked chickpeas and cover in water, enough to fill the pot about 2/3 of the way. Bring to a boil and cook chickpeas on medium heat for a half hour.

2. Meanwhile, wash and cube the veggies into half-inch pieces.

3. After the chickpeas have been cooking for a half hour, add the veggies. Cook for another hour, or until everything is soft but not falling apart.

4. Pour as much soup as will fit into a blender, and blend till smooth. Do this till all the soup is blended. if you have an immersion blender, use that instead, fortunate soup-maker.

5. Add salt and pepper to taste. This is enough soup in which to bathe a small child, so you'll want to add more than you think is necessary.

6. Eat! Bon appetit!

Happy New Year!

Over at Devi Health, 2010 is going to be The Year of Exploring Vegan Food!

Yes, that's right! Vegan and vegetarian diets are known for being beneficial for those who struggle with diabetes, polycystic ovarian syndrome (PCOS), high cholesterol, weight control, heart disease, and more.

At the same time, in the TCM world, acupuncturists are often concerned for vegans and vegetarians, as many of them tend to present with what we call Blood Deficiency and Spleen Qi Deficiency, the signs of which may include: facial pallor, dry hair, anxiety, dry skin, scanty periods, dizziness, fatigue, and other signs and symptoms.

In folks who present with Excess and signs, however, a vegan/vegetarian diet may be one that clears excess Dampness, Phlegm, and Heat, reducing factors that impede the proper flow of Qi and Blood.

Therefore, I am interested in exploring how a sensible and well-balanced vegan/vegetarian diet may assist some while exacerbating unfavorable signs and symptoms for others - as always, there will never be one diet that is fit for all people - how boring (and dangerous) it would be if there was!

If you ask this acupuncturist, diets should be dynamic and flexible enough to put the health of the person first, emphasizing variety, ample fiber, healthy protein, joy, foods compatible with one's constitution, locality, and subjective aesthetic sensibilities. I am NOT interested in diets that feel like programs for self-punishment in disguise!!

That said, on today's resource!

To promote a plant-based diet, The Physicians Committee for Responsible Medicine is sponsoring a 21-day vegan kickstart designed to get folks started on the path to eating a vegan diet. They are providing "technical assistance" in the form of videos, meal plans, and advice, so check the site out if you are interested!

Be well!