Where Nubians Get Health Concious

Substitutions

2006-02-21T07:40:00.010-08:00

In transition to a dairy free lifestyle? Don't know what to use? I'm here to help!

Milk-soy milk,nut milk,rice or oat milk, banana milk

Yogurt-soy yogurt

Cheese-mashed soft tofu,small amounts of misco or tamari to add saltiness,rice cheese,soy cheese (found in your healthfood store or vegetarian section of the supermarket)

Butter- soy margarine,vegetable oil,nut butters, fruit butters,or preserves to spread on bread

Sour Cream-blend soft tofu with lemon juice and herbs

Eggs- To replace 1 egg in baked goods: Use one of the following
1 teaspoon commercial egg replacer,plus 2 tablespoons water
1 tablespoons arrowroot
1 tablespoon soy flour plus 2 tablespoons water
2 tablespoons flour
1/2 tablespoons vegetable shortening
1/2 tablespoons baking powder, plus 2 tablespoons water;
1/8 pound tofu blended with the liquid in the recipe you are using; large banana mashed
To replace eggs in casseroles burgers and loaves you can use:mashed avocado,tahini,nut butters or rolled oats.

Benefits Of Being A Vegetarian for US

2006-02-21T07:40:00.009-08:00

African Americans who have chosen to become a vegetarian appreciate knowing that their food choices can not only remain familiar, tasty and healthy, but they are now compassionate and humane as well. Not to mention the enormous benefit of plant-based diet to our rapidly deteriorating environment. Did you know that vegetarian diets:
...are arguably the most healthy way to eat. Numerous studies have shown that vegetarians tend to have lower rates of obesity (a significant and timely point, now that our nation has become so fat, with 300,000 Americans dying each year of obesity-related diseases, according to our Surgeon General), heart disease, hypertension, kidney disease, osteoporosis, arthritis, and adult-onset diabetes.
...give their practitioners the edge against cancer. Studies of vegetarians show that death rates from cancer are much lower than those experienced by the general population. Research has shown that vegetarians have a stronger immune system, possibly due to higher than average intake of vitamin-packed vegetables, grains, and legumes. Fiber-rich vegetarian diets may reduce the risk of cancers of the digestive organs.
...help guard against gender-related cancers such as breast cancer, uterine cancer, and prostate cancer.
...protect against heart disease. Health experts agree that eating foods high fiber and complex carbohydrates can help reduce the risk of heart disease. In addition, plant-based proteins reduce cholesterol levels, while animal protein raises them.
...help avoid some of the most virulent forms of food-borne illnesses caused by e coli, salmonella, and listera. Food-borne illness, a majority related to contaminated meat, sickens 750,000 Americans each year enough to send them to hospitals (this doesn't count unreported cases) and is believed to kill about 5,000. Food-borne illness is particularly dangerous to children, whose immune systems may not be developed enough to withstand the dangers of contaminated meat products.
Other benefits of plant-based diets are numerous and include:
Weight control: It's hard to get fat—or stay fat—on a balanced soul vegetarian diet. Grains, legumes, many types of vegetables, and soyfoods are bulky and filling, yet contain little or no fat. They provide a feeling of fullness that keeps the body fueled and satisfied for hours.
Economy: It's hard to match the economic value of bulk grains and legumes supplemented with fresh produce carefully chosen in season. Even a ready-to-eat food such as tofu averages about $1.75 a pound—less expensive than quality meats and fish. Variety: Those who eliminate meat almost inevitably discover a world of diverse foods. And diversity is not only fun and appetizing, it's also a healthful way to eat, ensuring a balance of essential nutrients.
Ecology: Many environmentally aware consumers derive satisfaction from "eating low on the food chain" —that is, getting the bulk of their diets from plant-based foods. It's not only good for the body, reducing the intake of pesticide and animal antibiotic residues, but also for the planet as livestock deplete enormous land and water resources. Consider that:
Raising livestock contributes to the loss of millions of tons of irreplaceable topsoil each year.
It takes 25 gallons of water to produce a pound of wheat, as compared to 390 gallons of water to produce a pound of beef.
Livestock produce massive amounts of excrement, which has been shown to pollute soil, water, and air.
A sense of compassion: Animal agribusiness is one of the cruelest practices imaginable. Millions of sentient creatures are subject to confinement, overcrowding, disfigurement (as in the common practice of debeaking poultry) only to face an equally cruel demise in the slaughterhouse (which, by the way is no picnic for its human workers). I can’t imagine enjoying the results of such misery on my plate. A primarily plant-based diet is a more humane way to enjoy the fruits of the earth.Animal agribusiness also primarily goes to feed those who already have enough to eat. The tons of grain that used to feed animals each year could be put to better use by feeding it directly to those who need it most.
SOUL VEGGIE -Good company:
The July 2003 issue of Ebony magazine (which serendipitously has vegan Russell Simmons on the cover) has a lead article inside, page 70, headed, "Should you Become a Vegetarian?" with the subheading "Think Before you Eat. Go Veg for Life," over a great looking photo of rap artist Common holding up a luscious looking veggie burger of some sort - looks like black bean.
The article by Zondra Hughes opens with: "BLACK vegetarians are sprouting up everywhere. A-list actress AngelaBassett, singer Erykah Badu, pop music icon Prince, hip-hop mogul/entrepreneur Russell Simmons, R&B sensation India.Arie, rap artist Common, actor Darius McCrary, model/actress Traci Bingham, members of thehip-hop group the Roots and civil rights activist and icon Coretta Scott King are all among a growing list of African-Americans who have sidestepped the traditional delicacies of soul food in favor of living a meat-free existence." The spread includes photos of Coretta Scott King, Dick Gregory, and WhitneyHouston.Coretta Scott King and Dexter King sing the praises of vegetarian living. They are vegan though the article does not explicitly say so. It justnotes the foods they tend to eat -- Dexter King eats "fruits, vegetables,grains, nuts and legumes only" and Coretta Scott King eats mostly raw. Hughes writes about the spread of vegetarianism:"Whatever your brush with vegetarians and vegetarianism, one thing iscertain: It's a health trend that is spreading in the African-Americancommunity, gradually changing the traditional soul food menu in Blackkitchens all across the land."The article stresses the health benefits of vegetarian diets:"Those who decide to choose a vegetarian lifestyle to improve their overallhealth apparently have plenty of good reasons to do so. "According to the American Dietetic Association, several research studies point to the health benefits of incorporating meatless meals into American eating patterns, including lowering the risk for heart disease and some cancers. "Other studies suggest that women can also enjoy the health benefits of a veggie lifestyle, via incorporating more soy into their diet. Numerous studies indicate that women may experience fewer hot flashes during menopause and may and lower their risk of breast cancer if they consumed 3-4 ounces of tofu or 8 ounces of soymilk each day.
Hughes makes it clear that soy is an excellent source of protein and recommends "grilled veggie burgers, curry soy shrimp, barbecue soychicken and sweet and sour tofu, just to name few." We learn that as vegetarianism gains popularity in the black community,"Soul food restaurants all across the country are also tweaking their menus to accommodate Black vegetarians. For instance, a new meat-free favorite, a veggie platter consisting of greens, yams, salad and garlic potatoes, is making the rounds at Sylvia's Soul Food Restaurant in Harlem, in order to satisfy the appetites of a growing number of vegetarian customers."
Hughes describes the various types of vegetarian diets and closes with, "Health specialists agree that with careful planning, a vegetarian diet can be healthy and nutritionally sound, no matter which type of vegetariandiet you choose."

Creating A Vegetarian Pantry/Refrigerator

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CREATING A SOUL VEGETARIAN PANTRY
So many people have asked me how to set up a vegetarian pantry. I decided this subject merits a permanent place on our site. Whether you are a newcomer to a vegetarian diet, or someone who wants to have a greater variety of healthy ingredients at hand, this list can serve as your handy guideline. Now, no matter how time-crunched life gets, you can be sure that a healthy, nearly effortless meal awaits at the end of the day!
BASIC PANTRY STAPLE
NON-PERISHABLE DRY GOODS
Beans, canned: Look for good-quality beans, without additives, or better yet, organic canned or jarred beans from natural food stores or co-ops, including your favorites from the following:Black beansBlack-eyed peasChickpeas (garbanzos)Great northern beans (cannellini)Pink beansPinto beansRed or kidney beans
Beans, dried: If you're inclined to cook beans from scratch, I don't object! Black beans, adzuki beans, and navy beans are particularly good cooked from scratch; there's also pink, kidney, red, and large white beans; brown and red lentils, and split peas.
Chilies, green, in 4 or 7-ounce cans, chopped, mild or hot, as preferred
Grains: If you are going to store whole grains at room temperature, don't buy more than what you will use up in about 3 months. During hot summer months, refrigerate them.Barley BulgurCouscous Rice (long-grain brown, basmati, arborio, quick-cooking, etc.)Quinoa Wild rice
Herbs and spices, dried: Keep a good range of commonly used varieties on hand; seasoning blends, especially an all-purpose salt-free herb-and-spice blend, a good-quality curry powder, as well as an Italian herb seasoning blend, are especially useful.
Oils:Dark sesame oilExtra-virgin olive oilLight olive oil
Pastas and noodles: Keep a good supply of different sizes and shapes of pasta in your pantry. Some useful shapes to have on hand include angel hair, thin spaghetti, spirals (rotini), ziti or penne, fettuccine, and linguine. A few Asian noodles, such as udon, soba, and rice vermicelli, are available in natural food stores and are nice to have on hand too.
Soy sauce: Sometimes marketed under the name tamari or shoyu; buy a good natural brand for best flavor.
Tomato products, canned:Diced, in 14- to 16-ounce cansCrushed or pureed, in 14, 16, and 28-ounce cansTomato sauce.
Vinegars:Balsamic (dark and/or white)Red wine or white wine vinegarRice vinegar (for Asian-style cooking)
PREPARED CONDIMENTS, SAUCES, AND SUCH
Barbecue sauce (great for broiling or stir-frying tofu, tempeh, or seitan)
Pasta (marinara) sauce (this comes in so many natural and flavorful varieties)
Pizza sauce
Salad dressings (choose natural, low-fat varieties of your favorites; I find red wine vinaigrette, balsamic vinaigrette, and ranch most useful)
Salsa, tomato-based, mild to hot as you prefer
Salsa, tomatillo (Salsa verde)
Thai peanut sauce
Stir-fry sauce
PANTRY VEGETABLES
Garlic
Onions (yellow, red, or both)
Potatoes, white (red-skinned are an excellent all-purpose potato)
Potatoes, sweet (for fall and winter)
REFRIGERATOR STAPLESRefrigerator staples are more subjective to define than pantry staples. That being the case, this is a fairly short list, concentrating on the ingredients that I feel are essential to have on hand to ensure flexibility in meal preparation. This doesn't include fruits and vegetables, which you should buy as often as you need them.
Butter or margarine (both to be used quite sparingly; I like natural soy based margarines;look for a brand that is free of hydrogenated oils and trans-fatty acids)
Cheeses, shredded (low-fat if preferred, or soy cheese)
Parmesan cheese, grated fresh (or if you prefer, try Parmesan-style soy cheese)
Ketchup
Lemons
Mayonnaise (preferably commercially prepared tofu mayonnaise)
Milk, low-fat, or soy milk
Mustard, prepared (Dijon-style is excellent)
Tofu (in various forms including silken, soft, firm or extra-firm, and baked. See more detailed description of the various forms of tofu on page 000)
Yogurts, plain and flavored
FREEZER STAPLES
Burger and hot dog rolls (for veggie burgers and soy hot dogs, of course)
Hero or sub rolls
Pastas, frozen (any of ravioli, tortellini, cavatelli, gnocchi)
Pita bread
Pizza crusts
Soy bacon
Soy hot dogs
Tortillas, corn and flour
Vegetables of your choice (corn kernels, green beans, green peas, and chopped spinach are useful)
Veggie burgers
FRESH FRUITS AND VEGETABLES Though fresh produce is undoubtedly a staple in this webgroup's recipes and menus, it would be cumbersome to list all those used. Produce is the food I shop for most frequently, since I like to have it as fresh as possible. Though the seasonality of produce has been stretched by imports, I like to stick with what is truly seasonal as much as possible. Please support family farms by shopping at local farm stands and farmers markets if you have access to them. Cast a vote for organic produce (as well as organic eggs and dairy products) by buying them as often as you can; they are more expensive, to be sure, but if there is more of a demand, prices will come down.
Another Vegetarian Pantry Idea Most people keep a few stock items in their kitchen cupboard or freezer. Many of the basics – bread, flour, vegetable oil, dairy products, free-range eggs (if you eat them), frozen chips etc – will be suitable for vegetarians, but you may find it helpful to use the following as a guide for your first big shop as a new veggie.
•Lots of fresh fruit and vegetables•Vegetable oil•Olive oil•Vegetable stock cubes•Vegetarian gravy granules (check the label, many meat-flavoured varieties are actually vegetarian)•Yeast extract (eg marmite)•White wine vinegar (or balsamic for a treat)•Peanut butter•Tinned beans and pulses•Tinned tomatoes•Tinned soup•Dried pasta•Rice•Quick-cook noodles •Cous-cous•Dried soya chunks•Tinned soups•Ready made pasta / curry sauces•Dried herbs and spices•Seeds (try sesame, pumpkin, sunflower and many others)
TO KEEP IN THE FRIDGE•Free range eggs or egg replacer•Milk Alternatives•Vegetarian cheese•Soy Butter or margarine•Natural yoghurt•Humus•Vegetarian pesto•Tofu (look out for marinated or smoked varieties)•Tomato puree•Mustard•Quorn products (look for the Vegetarian Society approved products)•Jars of sun-dried tomatoes or other antipasto (mushrooms, olives, artichokes or peppers in seasoned oil)•Fresh soups, pies and ready-meals
TO KEEP IN THE FREEZER•Soya and Quorn mince or chunks•Vegetarian sausages and burgers•Ready rolled pastry•Pizza bases•Tortilla wraps•A variety of frozen vegetables•Ready-made pies and meals (many supermarket freezers have a special vegetarian section)•Shelled nuts (try brazils, cashews, almonds and walnuts) – buy in bulk to save on the price and store in the freezer to keep them tasting fresh

Guide To Meat Substitutes

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Guide To Meat Substitutes
Many meaty recipes can use meat substitutes and maintain the savory taste and texture intended.
Substitutes include the following:
SEITAN has been used in Asia as a protein source and meat substitute for hundreds of years. It is made from a flour-and-water dough, which is rinsed to remove the starch components. What is left behind is a high-protein gluten. Sometimes called "wheat meat," seitan is available at natural products stores and Asian markets. Do not use if you are gluten-sensitive TEMPEH is made by fermenting soybeans and grains, then forming a cake. This Indonesian food has a yeasty, nutty flavor and is a good source of protein. Some chefs prefer the texture of tempeh over tofu for use as a chicken substitute.
TOFU is soybean curd made from soy milk. Although somewhat bland by itself, it easily absorbs the flavors of other ingredients. A firm or extra-firm tofu can be used in stir-fries, for marinating and for baking. The soft or "silken" variety is creamier and is used primarily for dips, puddings and salad dressings.
IN THE PAST FEW YEARS, soy-based meat substitutes have sprung up everywhere. Some examples include tofu hot dogs, soy sausages, soy bacon bits and textured vegetable protein (TVP)—look for MSG-free varieties. Because soy foods in general are lower in fat than meats, they tend to stick on the grill or to a skillet. Avoid this by using cooking oil or a vegetable spray, and make sure the pan is hot before cooking. Also, choose organically grown soybean products to ensure products are free of genetically modified organisms (GMOs).

Collard Greens Without The Meat! Yum

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Kweli’s Vegetarian Greens
Greens are a very nutritious and inexpensive. We all grew up eatin’ Mama’s Greens. So if this one thing you miss when you become a vegetarian is a good ol’ pot of greens. Here’s a great easy recipe. Not even yo’ folks would mind whipping a special pot of these up for you.
Ingredients:
2-3 pounds of greens or several large bunches (If you can't get them fresh, frozen will do).
1 stick of soy-based margarine
1 small onion
1 green bell pepper
2 garlic cloves
1 celery stalk
Spices to taste: black pepper, salt, red pepper, rosemary, oregano, basil & thyme)

Procedure
Make a spice mix by taking all vegetables and spices and mince in a food processor. Bring spices mix and margarine to a boil in a (6 quart) pot of water. Take the greens and separate the leaves (if fresh). Now rinse each leaf individually under cold running water. After you rinse the collard greens thoroughly, stack several leaves on top of each other. Roll these leaves together. Then slice the leaves into thin strips using a cutting board and large knife. Rolling them together speeds up the process as you are slicking through several leaves at once.
Next, add your greens to the pot. Since this is a lot of greens, you will need to add them until the pot is full. Then allow them to wilt as they cook - then add more. Add you salt, cover and cook for thirty minutes on medium heat. Stir every few minutes to distribute the taste evenly. Taste to confirm they are the tenderness you prefer.
If you used frozen collards, simply pour them - frozen - right from the package to the pot.
Serving Information
Serves:
Fat: g
Calories:

Dairy Free Cornbread

2006-02-21T07:40:00.005-08:00

Ingredients
Pre heat oven to 450

3/4 cups cornmeal
1/4 cup wheat flour (or you can do 1/2 cornmeal and half flour)
2 teaspoons boking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt

1 cup (soy or rice) milk
1 tablespoon vinegar
1/2 cup of a lidquid sweenter (i use either honey or maple syrup)
3 tablespoons oil or melted soy margarine (I use margarine
Egg Replacer equivalent to 1 egg (you can buy this in a box, if you can't find this in your area let us know I have some online links)
Procedure
In a seperate bowl, combine the milk and the vinegar, stir well, then add the other liquid ingredients. Add dry items and mix well. Pour into anoiled and floured 9X9 inch baking pan and bake for 20 minutes.

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1. Change progressively your habits
It is no more natural to be healthy : the industrial food made of cheap low quality ingredients, the stress of modern life, the various pollutions and poisons ingested by the body result in many diseases including autoimmune diseases and cancer.
Enjoying a healthier way of life is still possible, but it requires personal knowledge and practice.
It is a long struggle to improve one's health, and one has to cope with many difficulties.
The best way to proceed is to learn and change things PROGRESSIVELY, both for psychological reasons (your habits) and for physiological reasons (the body does not like abrupt changes: changing too rapidly may result in other diseases).
This essay is just another aspect of my experience and nothing more. It is intended for informative purposes only and not to serve as/replace treating physician nor to render medical/other advice. And if you decide to adopt some of the practices below, change things progressively : it is at your own risks.

2.Eat Simple Food:
The human body is GENETICALLY designed to live in nature, where the only food available is simple food : fruits, vegetables, eggs, fishes, ...
There are no pizzas or hamburgers in nature : these meals are too fat, with to many salt, to many additional spices, too few vitamins, ...
In my opinion, after having tried dozens of diets during 14 years, It's better to eat simple food : one meal with bananas and apples, one meat with green vegetables and eggs, one meal with fish and French beans, ...
Human and animal bodies have difficulties to cope with industrial foods: it takes millions of years for the genetic code to change : the body, the digestive system is not and won't be fully adapted to industrial cooked food, resulting for millions of people suffering from obesity, tumors, cancer, arthritis, autoimmune diseases ...
When one has understood this issue and want to change things, one should PROGRESSIVELY:
- Reduce or suppress additional consumption of salt, oil, sugar, chocolate, coffee, cookies, pastry makings, candies, sweeten, jam, honey, sodas, sauces, mustard, alcohol, aperitifs, wine, beer, cider...
- Eat simple foods, organic if possible (organic eggs are better than industrial eggs for example, ...)
b) Simply cooked:
Cooking too much, at too high temperature is bad.
During the cooking, molecular transformations occur : A+B-->C. In the past million years, the digestive system has learned to digest A and B, because such molecules were widespread in nature (raw fruits, fishes ...), but does not know what to do with C, the new molecule created by cooking. This result in various diseases: obesity, cancer, ... These noxious molecules are called Maillard molecules, you can see them when the color of the food changes to brown or black (caramel, barbecue, ...). These molecules are strongly linked to cancer:(caramel, barbecue, ...). These molecules are strongly linked to cancer:
Do Maillard products carry potential risks ?Grilled veggies and cancer Why no cooked food ?
On the other hand, cooking destroys many vitamins the body needs.
As a consequence, it's better to eat raw food as often as possible : most fruits should be eaten raw (bananas, apples, peaches, ...), as well as some vegetables (green salad for example), and even some fish occasionally, if you're sure of the origin.
Yet, there are many cases where it is better to cook food SIMPLY : simply means cooking food in a way that protect vitamins and prevent the creation of Maillard molecules.
The simpler way to cook is using boiling water, or sometimes the vapor given off by boiling water.
It's better to cook meat, eggs, and some vegetables this way. (because of mad caw, bird flu, ... it's unsafe to eat meat or eggs raw).
It's also useful to cook a little because it prepares the digestion : there are many molecules in vegetables, and even eggs and meat, that are difficult to digest. Cooking simply will save most of the vitamins, and usefully start the digestion of many other molecules.
Eating 70 % raw is difficult, requires a lot of precision for various reasons and should not be achieved without an in depth study; read paragraphs 7, 8, 9 to know more.
c) Eat Simple quantity :
It's a dramatic issue that many western people eat so much food : when you're fat, you can't work as much as slim chinese people, you can't do many things, you can't think as quickly as you could, ...
YOU SHOULD ALWAYS EAT LESS THAN YOU COULD.
It means one should eat enough to have good energy, but should always eat less than the body could.
The digestion is better, you feel more resistant to illnesses, ...

Additional FAQS :Intended for informative purposes only and not to serve as/replace treating physician nor to render medical/other advice
Why is my digestion bad ?
If the digestion is bad, ask yourself :- wasn't the food too fat, to mixed ? (pizzas, hamburgers, candies, ...) Prefer eating simple foods.
- a food allergy to a special food may have occurred: then do not eat these food any more, or try to cook is in vapor or boiling water more carefully ?
- didn't you eat too much food ? Then reduce the quantity ?- was the quality of the food good ? If not sure, change.

3. Get More Rest ! People work too much and rest during too little time. The universe, the world, the human body is balanced between male and female, activity and rest, day and night.
If you don't sleep enough, you induce disequilibria in your life. This may result in exhaustion, nervousness, and other diseases.

4. Drink Quality Water:About seventy percent of the human body is made of water. To function properly the body requires several quarts/litters of water per day.
Here is the way to provide your body with the best water possible:
1. Check the quality of the water you are usually drinking: if the quality is good, if the vast majority of your neighbors drink this water, it will be ok. If not, choose at your supermarket some drinking or mineral water (select water with a low mineral concentration).
We'll now filter and energize this water.
2. Buy a BRITA Pitcher at your local supermarket or here : this original water filtration system eliminates 98% of the Lead and reduce Chlorine (taste and odor), Copper, and Mercury that may be present in your tap water.
Feel the taste difference before and after filtration...
3. Take a piece of scotch tape and stick one or two MAGNETS to the exterior side of this pitcher, so the magnets can energize the water. Experience has shown that magnetized water contributes and helps in the treatment of many diseases. It is especially beneficial in treating digestive, nervous, urinary disorders, and chronic degenerative diseases.
You can now provide your body with a very high quality drinking water.

5. Practice Yoga and balance your energies
Here are a few basic yoga positions that can be easily practiced once a day:

Look carefully at the drawings and try to do the same (not during digestion and ask a yoga teacher if you have diseases). Keep the position one minute or two, stay calm, breath deeply.
Of course, a comprehensive yoga program is better : click here and here to learn.
On the other hand, it is of a great importance to pacify emotions. For that purpose, learn meditation and work on energies thanks to alchemy (read the other articles of this site to learn alchemy).

Recipe Of The Day-Vegan Pizza

2006-02-21T07:40:00.003-08:00

Vegan Pizza
1 pre-made vegan pizza crust (large sized)
1 medium sized tomato (sliced)
1 can crushed tomatoes (drained)
1-2 garlic cloves
salt, pepper, onion powder (for taste)
2 cups of vegan mozzarella cheese (shredded)
1 can crushed pineapple (drained)
any and all veggies that you would like

Directions:
Preheat oven to 400.
In a sauce pan (on medium heat) add the can of drained tomatoes. Use a large spoon to get the tomatoes into smaller chunks.
Crush the garlic and mix it into the tomatoes.
Flavor with salt, pepper, and onion powder to your liking.
Spread the tomato sauce onto the crust. Add half of the 'vegan cheese' to the sauce.
Add the tomato slices, the entire can of crushed pineapple (drained), the veggies that you chose. Top it off with the rest of the 'vegan cheese'.
Once you've added all the toppings, put it directly on the center oven rack, and bake for 15-20 min. The vegan cheese should be golden brown and yummy.
***This pizza is really basic. You can add any sauce and toppings you like. The pineapple adds a nice sweet taste that kids like!!! Remember, color is key to making food fun!***
Serves: 3-4

5 Steps To A Healthy Kitchen

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In Transition To A Healthier Lifestyle? Then this article is for you!

1.Sort your food supplies into different groups such as Junk Food, OK Food, and Healthy Food. Go through all the food and cooking ingredients in your kitchen, and identify everything as Junk, OK, or Healthy.
Junk Foods have very little nutritional value, a lot of calories, and include ingredients like high fructose corn syrup, hydrolyzed vegetable protein, sugar, processed meats, fats, or are cooked in fats. Some examples are:
candy
hot dogs
ice cream treats
sugar coated kids' cereals
processed cheese in cans
high fat lunch meats
frozen corn dogs
high fat potato chips
high fat corn chips
soft drinks
frozen french fries
packaged dessert items
packaged cookies
Junk Foods can also include any packaged or canned foods that have passed their expiration dates.
Once you have identified all the junk food in your kitchen, get rid of it. If you don't have the heart to waste food, then please don't replace any of these items after they are eaten.

2.OK Food includes items that aren't super healthy, but maybe not so bad for you either. Keep in mind that health food stores often have healthy versions of many of these items. Here I would include foods like:
most canned soups, stews, and pasta meals
white bread
breakfast cereals that are not sugar coated, but not whole grain
meat snacks like beef jerky that have a lot of additives
sugar sweetened yogurt
most salad dressings
condiments like ketchup and mayonnaise
jellies and jams
dry mixes like macaroni and cheese
boxed dinner mixes
pasta and noodles made from regular white flour
frozen dinners
high fat meats
fish sticks
These OK Foods are fine to eat occasionally, but they shouldn't make up the bulk of your daily menu

3.The third group of foods would be the Healthy Foods. These are foods that are good for you, such as:
fresh vegetables
fresh whole fruit
fresh greens
lean meats and poultry
fish filets, steaks, or chunks of tuna or salmon
frozen vegetables
whole grain bread
whole grain pasta
low fat marinara sauces
olive oil
low fat dairy or soy products
whole grain cereals
frozen fruits
frozen juice bars with no sugar added
a variety of nuts and nut butters
fresh eggs
These are the foods that should make up most of your meals. You can also include most convenience foods purchased from health food stores.

4. Now that you have all your food sorted out, it is time to tidy up the kitchen:
clean all the cabinets and shelves before returning the foods you are keeping
clean your refrigerator, including any removable racks, trays, and drawers
clean and sanitize your silverware and utensil holders
clean and sterilize cutting boardsIt is also a good time to remove the clutter from your counter tops which only serve to get in your way and decrease your working space.

5. When you go grocery shopping, use a grocery list of healthy foods.Make sure that 80% of the foods you buy come from the Health Food category, and avoid the junk foods as much as possible. Buy a variety of the healthy foods to be sure that you have ample ingredients to make tasty healthy meals. Use recipes that feature healthy ingredients, and keep a supply of herbs, garlic, and any of your other favorite seasonings. Buy your convenience foods from heath food stores so that the ingredients will be healthier than conventional frozen and packaged meals

Health Issues

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What health issues do you need help with? Share with me and I can provide you with help from herbal recipes to spiritual approaches.

Welcome

2006-02-21T07:40:00.000-08:00

Welcome to Healthy Nubians! My name is Afiya which ironically is Kiswahili for health. I have created this blog for US...So lets come together..share..conversate...respond. UHURU!!!