September 7, 2012 Comments Off on Sources of Non- Dairy Calcium
So I recently went in for my yearly check up(all good!) and told my doctor that I had stopped drinking milk. He immediately responded with concern that I might not be receiving enough calcium. I wanted to immediately respond that calcium is naturally occurring in a wide variety of food , but alas I am no health or nutritionist. But thought I would share a few of my favorite calcium rich foods.
One you might not immediately think of is strawberries, which have about 166 grams of calicum per cup.
Also, leafy greens, like cooked kale which has about 179 grams of calcium per cup. But cooked collards pack a whopping 350 grams per cup and turnip greens which have about 250 grams.
Also if you wondering how much Calcium one might need the NIH has this handy table.
Also remember that calcium is better absorbed by vitamin D, so get just a bit of sun.
|0–6 months*||200 mg||200 mg|
|7–12 months*||260 mg||260 mg|
|1–3 years||700 mg||700 mg|
|4–8 years||1,000 mg||1,000 mg|
|9–13 years||1,300 mg||1,300 mg|
|14–18 years||1,300 mg||1,300 mg||1,300 mg||1,300 mg|
|19–50 years||1,000 mg||1,000 mg||1,000 mg||1,000 mg|
|51–70 years||1,000 mg||1,200 mg|
|71+ years||1,200 mg||1,200 mg|
* Adequate Intake (AI)
April 8, 2012 § 1 Comment
There is nothing like drinking a cup of coffee when you don’t have to go to work.It becomes something you can enjoy slowly instead of something you need to get through the drudgery of the day. Or maybe you have an enjoyable job and get to experience this every day!
This weekend I experimented with cold brewing coffee, the process of letting coffee grounds steep in room temperature water for an extended period of time. The cold brew method results in a lowers acidity and this is what primarily results in the change in flavor. The lower acidity is something I rather enjoy, as someone who stresses quite a bit and often has some acid reflux going on! Opponents say this method lack complexity of its heated brethren, however I found the flavors complete and enjoyed the smoothness. They do sell cold brew systems out there, but I find this rather unnecessary.
The recipe for the batch below makes quite a bit of coffee, and you can do smaller batches if you wish, but I enjoy having the extra on hand in the fridge. As an added bonus, every cup saves you $2-$3 and who doesn’t love saving money.
Have you tried cold brew coffee? What did you think?
Cold Brew Coffee
What you’ll need:
About a half pound of course ground coffee
10 cups of filtered room temperature water
A large container
Something to strain the mixture with, I filtered batches in my french press but you can buy filters or even filter through cheese cloth.
What you need to do:
Take the coffee and put it into your container add the water, I chose to stir the mixture at that time, but you can also let it sit for ten minutes and then stir.
Cover the mixture and let sit for at least 12-72 hours. I steeped mine for 24 hours, which seems to be happy medium.
This next one is important, DILUTE! This process actually creates a concentrate, that you can drink straight if you are a strong coffee fan. You can dilute with water, milk, cream,or even soy. I first tried the dilution with soy , but it actually seemed to overpower the flavor of the flavor. I found I much more enjoyed the following dilution:1/2 cup concentrate, 1/4 cup of water, 1/4 of milk.
If you do want to add sweetener you may want to try making a simple syrup that will mix better. You make simple syrup by using 2 parts sugar and 1 part water. Bring the water to a boil and dissolve the sugar.
January 24, 2012 Comments Off on Better than Bouillon/ Easy Creamy White Bean Soup with Kale
It was about this time last year when I was lamenting over how labor intensive making your own broths are. There are great advantages to making your broth, they are rich in nutrients and is very cost effective, not mention you can’t beat meaningful work. But let’s be honest there isn’t always the time or storage for self made broth. This is where Better than Bouillon comes it, as a paste like substance stored in the refrigerator, that not so magically turns into soup base. You simply mix one teaspoon of base with 8 ounces of boiling water and voila you have broth. It has a much richer flavor than regular bouillon and comes in an organic variety. It’s also a little more flexible than bouillon and you can add it into different types of dishes, but I have yet to be this industrious.
Easy Creamy White Bean Soup with Kale
-Half an Onion
– Salt and Pepper
-3 cups of chicken stock
-Pound of Beans
-Bunch of organic Kale
-A little bit of Olive oil
-2 cups of heavy cream
I’ve been using dried beans lately. I’ve starting to steer away from canned foods, as there has been some evidence that the BPA in the can liners leaches into food. I figure why chance it. So if you are using dried beans you will need to soak your beans ahead of time.
-Cut up and sautee onion in a little olive oil, salt, and pepper, until onion is translucent.
– Add in Beans and chicken broth, then simmer for about 30 minutes. If your beans are crunchy you can simmer at a higher temp.
-Add in cream, and bring back to a simmer. Be careful not to boil it or your cream will no longer look appetizing.
– Add in Kale and simmer for another 10 minutes.
-This is a pretty basic soup so you could add in any vegetables you like.
– For a vegan version you can cut out the cream,swap the chicken for vegetable stock, and after the 30 minute simmer run the soup through a food processor for a creamy soup.You may want to add in your favorite spices because this soup is so simple the cream adds a lot of flavor.
-You can also add sausage or root vegetables for a heartier soup.
-If you like things spicy you can add in some red pepper
October 28, 2011 Comments Off on Brothers from Other Mothers
July 12, 2011 Comments Off on Easy Kohlrabi Coleslaw
Ok, so I was procrastinating on posting this and then my dad got into a car accident, so it turned into less procrastination and more life is crazy. But even if kohlrabi is going out of season in my zone, it may still be around in some of our friends in northern cooler climates.
Super Easy Kohlrabi Slaw
1 peeled kohlrabi( be sure to do this I learned the hard way and my slaw tasted like I processed a few toothpicks
4 or 5 small radishes
1/4 cup of onion
Mayo to taste
3 tablespoons of vinegar
Salt and pepper to taste
Shreds it all in a food processor and then mix in mayo in vinegar. Each ingredient can be adjusted to taste, I like less onion and mayo but you all may like a little more
July 1, 2011 Comments Off on Ninth CSA pickup