Stress Reducers For The New Year

Have you thought about any resolutions yet? I know I know, lets' get through Christmas first and then we can cross that bridge. No matter the year, I think it's always a popular resolution to eat healthier and DE-stress life.  It's all our quest to eat more well rounded foods that are feeding our bodies the right way and getting back on track. 

No matter the changes we make, change is good!

Did you know that there are foods that fuel stress? Obvious things like caffeine, alcohol, refined sugars and most foods that are extremely high in sodium are the biggest culprits. According to Shape magazine, 74% of America falls short of the minimum daily requirement for fruit and veggie servings. The good news is that there are foods that fight stress as well. In fact, just tweaking your diet a small bit improves your life drastically. The stress melts away when you know you're well balanced and that great, healthy food is within reach and in an easy way. Here are some delicious foods that might calm you and bring you back to a place of wellness in this busy, hustled world.

foto courtesy of Wasatch community gardens

Mushrooms

Mushrooms are so valuable. These tasty beauties are rich in selenium which has been proven to help prevent depression, anxiety and fatigue, just to start. Mushrooms are the only plant source that is full of vitamin D. Most Americans don't get enough vitamin D. Have you ever heard of seasonal affective disorder? Lack of vitamin D in winter is probably the reason for it. Just 5 minutes in a sunny spot a day will help you absorb some much needed vitamin D, but perhaps you could be sitting in a sunny spot eating some really tasty mushrooms. Mushrooms are the high in vegetable protein, iron, zinc, fiber and those helpful essential amino acids. Mushrooms come in all shapes and colors and each one adapts well to many types of cooking. Mushrooms are unique in that they are active disease fighters. Mushrooms are a natural pro-biotic. It's important to know that most ailments and diseases stem from your digestive track and how well your intestines function. White button mushrooms for weight loss, Shiitake to fight tumors, Reishi for anti aging, Maitake to help prevent breast cancer, Oyster & Chanterelle for anti-microbial/anti-bacterial properties, Porcini for anti-inflammation and Shimeji fights asthma. Pretty neat stuff. I think we all need the strength of mushrooms in our diet, if not for their healing properties, vitamins and minerals, but just because they taste dang good. Instead of meat, add mushrooms. No matter the meat you think you want to consume, switch it up and replace it with a heartier variety of mushroom and you wont know the difference. Please don't ever wash your mushrooms, just use a paper towel to brush off sand or loose particles. If your mushrooms have aged slightly, just scoop the gills and peel the tops. Don't store your mushrooms in the plastic container they come in or in the crisper. Let's be reminded though...smothering them in butter is probably defeating the flavor and healthfulness of this amazing food, but maybe a little pat of butter wont be terrible. We wont tell Paula Deen.

Speaking of Paul Deen, she has this tasty recipe that I'm amazed doesn't call for gobs of butter. 

Couscous and Mushrooms

3 tablespoons olive oil

2 tablespoons butter
10 ounces white mushrooms or crimini , quartered
1 medium (about 1 cup) sweet onion, finely chopped
1 1/2 cups chicken broth
3/4 teaspoon salt
1 cup uncooked couscous (If you're gluten free, replace it with quinoa or wild rice)
1/4 cup spinach

Heat the oil and butter in a medium saucepan over medium-high heat. Add the mushrooms and cook, stirring occasionally, until softened, about 7 minutes. Add the onion and cook 5 minutes more.

Add the chicken broth and the salt. Bring to a boil and stir in the couscous and spinach. Immediately remove the pan from the heat, cover it, and let it stand until all the liquid is absorbed, about 5 to 10 minutes.

Uncover and fluff the couscous with a fork. Transfer to a serving bowl, serve immediately.

*If you want to use vegetable stock, season it up with some chopped carrots, 1/2tsp. garlic powder and 1 Tsp. fresh parsley chopped.

 Gouda Mashed Potatoes with Mushrooms

Perfect Mashed Potatoes:

1lb. yukon gold potatoes (they are lower in starch and more creamy)

1 tsp. salt

2 Tbsp. buttermilk 

2 Tbsp. butter

salt and pepper to taste

Fill a heavy sauce pot with cold water, peel scrubbed potatoes and cut in half and place in water. Season water with 1 tsp. salt and boil until the potatoes are tender.




Meanwhile, use a glass bowl or measuring bowl and warm your buttermilk and butter in the microwave. Make sure you don't boil it.

2 T. butter

3 leeks, cleaned and thinly sliced

1 tsp. salt

1lb. of mushrooms cut in to 1 inch pieces

1 1/2 tsp. fresh thyme leaves, stripped of stem and chopped

1 T. whipping cream

1/4 tsp. ground black pepper

1.5 cups grated gouda cheese

Melt butter in large frying pan over medium high heat. You want a large skillet so the mushrooms don't sit on top of each other and stew instead of saute. Add leeks to butter and season with salt. Cook leeks until they are soft, approx 3-4 minutes. Turn heat to high, add mushrooms. Cook stirring constantly, until mushrooms haven given off their liquid. Add thyme, cream, pepper and turn off heat.Add 1 cup of your smoked gouda cheese and fold it gently into your hot potatoes.

Bring It All Together

Line a baking sheet with tinfoil and spray with a little non stick spray. If you want a fancier look use a biscuit cutter or a soup can that has the top and bottom removed. Place a spoonful of your potatoes inside the cutter/mold and pack lightly. Add your leek and mushroom mixture on top and remove the mold. Top with your grated gouda cheese and slide in the oven under the broiler until the cheese is melted and bubbly.

Green Tea and Chamomile Tea

I haven't consumed tea very much in my life. When I have a sore throat I grab for some herbal tea, but have never educated myself much on the matter of the world of tea. Because of religious or dietary restrictions some might be led to forgo this healthy option, but you should know there are many caffeine free varieties of green tea out there today that are jam packed with poly-phenols and all the same health benefits of the original, so don't be fooled. It is my personal opinion that it's super food health benefits far out way it's caffeine levels, but you decide. 

Hot or cool, frozen or made in to a dessert, there are numerous ways to enjoy tea. Green tea decreases your risk for heart disease and stroke, it inhibits the growth of cancer and helps restore healthy levels of cholesterol in your body.  It's a proven therapy to cure your body of aches and pains, constipation and depression. Green tea is the lowest in caffeine levels, it is made from fresh un-fermented leaves. It is low in calories with the added benefit of increasing the body's metabolic rate which helps to burn more calories. Green tea contains the essential amino acid L-Thanine which combats stress and anxiety. People suffering from Osteoporosis should know that green tea helps strengthen bones and calms the overall affects of arthritis and joint pain. This amazing tea also helps boost your immunity and improves movement and energy levels, fights bacteria growth, infection and can help restore an impaired immune system. Green tea much less caffeine than coffee.
Chamomile tea is probably one of the most recommended bedtime soothers around. It helps you calm down from the daily stresses in life. It reduces axiety and promotes a deep sleep. It tastes really good, and even just inhaling it helps. 

 

Roasted Beets with Curry Sauce

Ingredients:

6 medium sliced roasted beets -To roast, scrub your beets and trim the stem to 1 inch, wrap the beet in the tinfoil and roast at 425* until the you can insert a sharp knife and it slides right out. Grab some plastic gloves, unwrap beets and peel the skin off.

Arrange your beets on your plate and continue on with the dressing. 

Curry Dressing: 2 cloves garlic, crushed + 2 T. yogurt + 2 T. mayo + 3 T. curry powder + 3 T. fresh lemon juice + 1/4 cup olive oil + 2-3 T. chopped fresh cilantro

Combine all ingredients, but reserve cilantro to be added once all other ingredients are combined. Pour over your beets and serve. You could easily make this recipe Vegan by using Vegan yogurt and mayo.

Avocados

These creamy fruits stress-proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, vitamin E, and more folate than any other fruit. A single serving (about one-quarter of an avocado) has plenty of B vitamins, too. Remember, this may technically be a fruit, but I count it as a fat, so use portion control. Thin sliced on sandwiches, it adds a whole new layer of flavor.


I saw this idea on Ali In The Valley because I've had to be creative about my protein intake in the morning and avocados are a great option for me. They can get boring though, so I was grateful someone had tested these options already. 

Salsa, Bean Dip with Cheese, Extra Garlicky Pesto and Beef and Cheese to start. I went a little further. I added some tuna with celery, mayo and almonds, I also stuffed the avocado with feta cheese, sliced kalamata olives and scooped it with some GF crackers.

Berries
Berries, especially blueberries have some of the highest levels of an antioxidant known as anthocyanin, and they've been linked to all kinds of positive health outcomes, including sharper cognition. But all berries, including strawberries, raspberries, and blackberries, are rich in vitamin C, which has been shown to be helpful in combating stress. Vitamin C has the helpful benefits of lower blood pressure and lower levels of cortisol after the stressfest, so load up on those berries.


Substitute berries for any other fruits on the plan whenever you want. I like to nibble on them frozen, too.
Do you know about Driscoll's? They are luscious berries and so many amazing recipes. These recipes have been adapted for gluten free options, but any recipe that asked for equal parts gluten free flours means you can use all purpose or cake flour. That's a good tip to remember since I know many looking at my blog aren't all gluten free. Have fun with it. Here's one I've yet to make, but It's on my to do list. It would be great to make several and have them ready in the fridge to warm up for breakfast.

Berry Filled Breakfast Crumble

Photo and Recipe Here

Crust
3 to 5 tablespoons ice water
1 1/2 cups almond flour
1 cup gluten-free all-purpose flour
1/4 teaspoon fine sea salt
1/2 cup (1 stick) unsalted butter, chilled and cut into small pieces
Filling
2 packages (6 ounces or 1 1/3 cups each)  Raspberries
1/4 cup sugar
2 tablespoons cornstarch

Topping

1/2 cup almond flour
1/2 cup sliced almonds
1/4 cup dark brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon fine sea salt
2 tablespoons unsalted butter

Crust

1. Preheat oven to 375°F. Butter 12 cups in a muffin tin. Place almond flour, gluten-free all purpose flour, and salt in bowl of a food processor and pulse until combined. Add butter and pulse until mixture resembles coarse crumbs. Add water, one tablespoon at a time and pulse just until dough comes together (be careful to not over mix). Pat dough into a 6 x 5-inch rectangle and wrap in plastic wrap. Chill at least 1 hour.
   Cut dough lengthwise into 3 pieces and crosswise into 4 pieces to create 12 equal pieces. One at a time, place a piece of dough in a muffin cup, and use your fingers to press it firmly and evenly up the sides to make a shell. Chill 30 minutes.

Filling

1. Combine raspberries, sugar and cornstarch in a large bowl.

Topping

1. Mix almond flour, almonds, sugar, cinnamon and salt together in a large bowl. Add butter and work into dry ingredients until mixture is crumbly.
   Fill muffin cups with raspberry mixture and top with almond mixture.
   Bake about 30 minutes or until pastry is golden and fruit is bubbling. Let cool. Loosen by running knife around edge of each mini pie and carefully slide out to serving dish.

Dark Chocolate
Last on our list of stress reducing helpers is Dark Chocolate

Chocolate can be good for you, yes it's true. Studies show that eating chocolate, primarily the dark variety, helps contribute to your cardiovascular health. Dark chocolate is packed with cell protecting compounds with natural plant nutrients and flavanol antioxidants. Dark chocolate is low on the glycemic index which helps you regulate your blood sugars. Now who wouldn't love to enjoy some dark chocolate if it could help you lower blood pressure and reduce your LDL cholesterol by 10%? It tastes good, it helps stimulate endorphins and raise your level of serotonin which helps with depression. It does contain theobromine, caffeine and some other substances which are stimulants. Last I heard no one has gotten high or impaired by dark chocolate, so I think you're safe.

This information doesn't mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits.
One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same.

I adapted the next recipe for Gluten Free, Egg Free for a friend whose child has an egg allergy. You can use 2 regular eggs if you're not worried about eggs. If you are dairy free, use Vegan butter and unsweetened Almond milk. 

foto and recipe courtesy of Cooking Light and
MyRecipes.com

 Double Chocolate Cupcakes

cup all-purpose flour or gluten free blend with xantham (about 4 1/2 ounces)
1/3 cup unsweetened cocoa
1 teaspoon baking soda
1/8 teaspoon salt
2/3 cup granulated sugar
1/4 cup butter, softened (Vegan butter spread works)
1/2 cup egg substitute
1 teaspoon gluten free vanilla
1/2 cup buttermilk (almond milk)
1 1/4 ounces dark (70 percent cocoa) chocolate, finely chopped
2 tablespoons powdered sugar

 

 

1.  Preheat oven to 350°.
2. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, cocoa, baking soda, and salt; stir with a whisk.
3. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well combined (about 3 minutes). Add egg substitute and vanilla, beating well. Add flour mixture and buttermilk alternately to granulated sugar mixture, beginning and ending with flour mixture. Fold in chocolate. Spoon batter into 12 muffin cups lined with muffin cup liners. Bake at 350° for 18 minutes or until cake springs back when touched lightly in center or until wooden pick inserted in center comes out clean. Remove from pan; cool completely on a wire rack. Sprinkle with powdered sugar just before serving.

Orange You Glad I didn't Say Banana?

Oranges are special, they are America's favorite fruit. They are juicy and sweet and make the perfect snack. Oranges in our area are a winter fruit, but obviously you can purchase them year round. I guess we could just say they are more economical and sweeter in winter, but maybe they just taste sweeter because it's cold outside and our senses are heightened. Oranges are classified into two types--sweet and bitter. Popular sweet varieties include Valencia, Naval and Jaffa as well as blood orange which is aromatic and a deep red. Bitter oranges are often used to make jam or marmalade and their zest goes to liqueurs like Grand Marnier and Cointreau. Oranges are thousands of years old and they originated in Asia around southern China and Indonesia. Oranges then traveled down to India and became very popular with those in the Middle East and Europe in the 15th century. Oranges are depicted in the paintings of The Last Supper. Christopher Columbus brought orange seeds to the Caribbean Islands in the late 15th century. Oranges reached Florida and California by way of Spanish missionaries.

Oranges are full of fiber, folate, thiamin, potassium and calcium as well as antioxidants and we know the vitamin C levels are through the roof. Just one medium orange contains 116% of your daily value of vitamin C. We all go for orange juice, vitamin C tablets, and orange flavored teas when we think we're getting a cold. It's a comforting smell, flavor and for many of us it reminds us of our childhood. The oranges immune supporting antioxidants help to remove free radicals and rapid cell renewal. Vitamin C is associated with a reduced risk of colon cancer and kidney stones. It's also been reported that children who consume orange juice on a regular basis don't suffer as much with ear infections. Oranges are filled with something called flavanone. Flavanones are phytonutrients that help to lower blood pressure as well as cholesterol. Oranges also have anti-inflammatory properties. Most of the phytonutrient is found in the peel and inner white pulp, rather than the liquid center. Often this beneficial nutrient is often removed and discarded. 

Choosing an orange isn't rocket science and I think most of us know how to choose a pretty good one, but maybe these helpful tips will be a refresher. Choose an orange that is heavy, has a smooth texture and is firm. An orange doesn't have to be a bright orange color to be flavorful in fact they don't grow that way, most of the bright orange color you see is sprayed on for looks. Oranges that are small and have thinner skin are generally sweeter and juicier. 

 Orange Steamed Christmas Pudding courtesy Lifestyle Food

• 1 1/4 sticks butter, chopped, plus little dobs for greasing pan
• ¾ cup sugar
• 1 tbsp finely grated orange zest
• 2 Eggs
• 2 cups self-raising flour
• ½ cup orange juice
• ½ cup chopped dried apples
• ½ cup chopped dried apricots
• fresh raspberries, to serve

Orange syrup

• 1 cup orange juice
• ½ cup powdered sugar

*You can use a traditional pudding tin to make your puddings, but I've used fluted ramekins and a large muffin pan. 
Lightly brush the pudding ramekins with melted butter, and line base with a small round of non-stick baking paper. Tear off a sheet of foil and a sheet of non-stick baking paper, in the shape of the ramekin. Cut the foil a bit larger so it can wrap around the sides of the ramekin dish. Set aside. The foil should sit on top of paper.

Using electric beaters, beat butter, sugar and orange zest until light and creamy. Add eggs one at a time, beating well after each addition. Sift flour over butter mixture and add orange juice. Fold together until just combined. Fold in chopped dried fruit. 

Spoon into prepared basin and smooth the surface. Place foil and paper, foil side up, over the basin, and fold down around the sides. Tie kitchen string around the side of each seal (wet the string first to make it easier to hold in place). 

Place a trivet or upturned plate or side dish plate into a large saucepan or stockpot. Sit ramekins on top and then pour boiling water into the pan to come about 2/3 of the way up the side of the ramekins. Put lid on the pot and boil over medium heat for 1 1/2 hrs, replenishing the water as necessary. 

Syrup instructions:

Put juice in a microwave safe bowl and cook for 1.5 minutes until it boils slightly. Add powdered sugar whisking vigorously until it's combined. If it looks chunky it's okay, just whisk more or place it back in the microwave for a few more seconds. Add 1 pat of butter until it's combined and begins to look creamy.  It will continue to thicken as it cools.

Carefully lift puddings of our pan, and remove foil and paper. Invert onto a serving plate, and drizzle with syrup. Serve with raspberries and whipped cream. 

Photo and Recipe Here

Snow Pea & Orange Salad
4 cups snow peas (about 12 ounces), trimmed
2 oranges
2 tablespoons extra-virgin olive oil
1 tablespoon white-wine vinegar
1 tablespoon minced shallot
1 teaspoon sugar
1/4 teaspoon salt
1/2 small jícama, peeled and cut into matchsticks (about 1 cup)

Steam your snow peas until tender, remove from heat and cool in an ice bath. Mix your olive oil, vinegar, shallot, sugar and salt and whisk together. Cut orange into segments and place in bowl. Peel jicama, slice carefully as jicama is a hard one to cut. Match stix are the best for this salad. Just a little bite of each in perfect harmony.  Dress with your vinaigrette and serve immediately or chill it.

Orange Vinaigrette for Beet, Walnuts and Orange Segments 

1/3 cup Lite Olive Oil

1 tsp. freshly grated orange zest

1/3 cup orange juice

1 T. red-wine vinegar

1 clove garlic, minced

1 tsp. sugar

1/2 tsp. soy sauce

1/4 tsp. salt

1/4 tsp. pepper

In a blender or Cuisinart, combine juice, zest, salt and pepper, vinegar and soy sauce and zip in your machine or whisk by hand. Slowly add your oil until it is all thoroughly combined. 
Cut the stem off the beet, lightly oil them and roll them up in tinfoil. Roast in the oven at 350 until a knife inserted into the beet comes out without resistance. Let them cool, peel them and slice. Wear gloves. Roast your walnuts in a dry skillet and make sure you keep them moving and don't burn them. Arrange your orange segments, sliced beets and roasted walnuts and drizzle with your orange vinaigrette.




This next recipe is easily adaptable to whichever vegetables are in season. With summer add zucchini and peppers, and use lemon juice instead of orange. In the Spring, add asparagus, leeks and fennel. It's very heart friendly and healthy.

Orange Curry Roasted Vegetables

1/2 cup extra virgin olive oil

1 1/2 cup orange juice

1/2 cup soy

1/4 cup fresh minced ginger

1/3 cup light brown sugar

2 tsp. curry powder

1 small acorn squash, peeled, seeded and cubed

1 small red onion, sliced 

6 small red baby potatoes, cut in half

1 sweet potato, peeled and cubed

1/2 cauliflower, cut in to small florets 

2 carrots, peeled and cut in to similar shape

Salt and Pepper

                 You want your veg to be all the same size cuts so they cook evenly.
Preheat oven to 425*. Combine all cut veg in a large bowl and set aside. Whisk together oil, juice, soy, ginger, sugar and curry powder and pour over vegetables. Don't forget your salt and pepper. Line a baking sheet with foil. (if you have stoneware there is no need to line it, but make sure you butter the inside as the veg will become very roasted and concentrated) Bake covered with foil for 30 minutes and then uncover and roast for an additional 10-20minutes until they are crisped and very golden. Serve over rice and with some mandarin oranges over top.



Orange Chicken Saute

2 chicken breasts, chopped in bite sized pieces
2 stalks green onion
1/2 can water chestnuts
2 tbsp coconut oil or soy if you're not gluten free
1/4 coconut aminos
1/4 C orange juice
3 tbsp rice vinegar
1 tbsp corn starch
1 tsp gluten free sriracha
1 orange zested into segments
salt and pepper to taste
Slice up your chicken breast into bite size pieces and lightly salt and pepper. Sprinkle your chicken with cornstarch and set aside.
Add coconut aminos/soy, orange juice, vinegar, orange zest and Siracha to a pan on medium heat and stir. When the sauce is warm, sprinkle in your corn starch while stirring.
Chop up the bottom part of your onions. That means the white part and the thicker parts of the onion. The green top halves of the onions you will be slicing thinly length wise or if you don't feel like making the thinly sliced pieces just chop up directly across.
Throw your oil into a skillet or wok on medium-high heat for a couple minutes until you see the oil ripple.
Toss in your chicken and the onions and stir it up. Cook and stir for 3 minutes and pour in your sauce from step 2 and the water chestnuts. You don't want to overcook the chicken or it will be tough so watch for this (taste while you are cooking to check on this, just make sure you are not biting into pink chicken meat).
Serve with steamed rice or wonton crisps

Orange Chipolte Shrimp (this is a great recipe for Salmon too)

1 pound shrimp (peeled and deveined)
1 orange juice and zest
1 tablespoon chipotles chilies in abode sauce (chopped)
1 tablespoon oil
3 tablespoons cilantro (chopped)
salt and pepper to taste 

1. Marinate the shrimp in the orange juice and zest, chipotles, oil and cilantro for 15+ minutes. Don't leave the shrimp in the marinade to long, the citrus will cook it.
2. Remove the shrimp from the marinade and season with salt and pepper.
3. Skewer the shrimp and grill or fry in a pan for 1-3 minutes per side.

 
Marmalade of Marmalade's Paddington approved

4 oranges
3 cups water
2 1/2 granulated sugar

Wash oranges. Zest one orange. Cut oranges in half, then cut in to very thin slices. Then cut all of the semicircle slices in to half, making very thin quarters. Make sure there are no seeds or pith. Place oranges in a large pot, add sugar and water and zest. Boil for about 30-40 minutes. While the orange cook, place a glass plate in the freezer and chill. When you think the marmalade is cooked, take a small spoon and drop a tiny bit on the frozen plate. If it thickens your marmalade is ready.

When the marmalade is ready, ladle it in to jars, wipe the rims clean, screw on tops and store. You can keep it in the fridge for about 3 weeks. You can also process the marmalade in a steamer for 20 minutes.