1 cup brown rice
2 cups dried lentils
1/4 cup diced celery
2 cup chopped onion
1 teaspoon thyme
1 teaspoon rosemary
8 cups water
3/4 cup diced carrot
1 tablespoon salt
1 bay leaf
1 can water chestnuts (optional)
1/4 cup quinoa (optional)
2 1/2 cup diced tomatoes (from a can)
Rinse lentils and brown rice. Pour into a pot. Cover with 6 cups water. Put the lid on the pot.
Bring to boil.
Add 2 cups water and all ingredients except the tomatoes and bay leaf. Put the lid back on the pot.
Bring to boil.
Add tomatoes and bay leaf (and water chestnuts if desired). Put the lid back on the pot.
Bring to a boil, then turn to medium-low and allow to simmer for another 15 minutes.
Tuesday, October 31, 2017
Monday, August 14, 2017
The happy secret to better work | Shawn Achor
Try doing what is suggested. Write down at least three things you are grateful every day and sincerely thank someone every day for something. It will change your life. It will help you reduce stress. If you need to, it will help you be more physically and mentally healthy.
Diet and Exercise can help Reduce Medical Visits
Click on the link here to learn how diet and exercise can help to reduce the need for and cost of medical visits.
This will take you to citations in Google Scholar
This will take you to citations in Google Scholar
Saturday, August 5, 2017
Pete's Killer Quiche - absolutely delicious - and mostly healthy :-)
This is neither simple or quick. It is also not the healthiest dish I make, but it is mostly healthy and very tasty.
Click on the links for information on health and nutrition.
Fry about 10 pieces of bacon. Pour off the excess fat and cut into small pieces. If you are vegetarian you can use a substitute and a spray oil in the frying pan to saute the vegetables.
I eat very little meat and bacon is very rare through this is a very occasional exception for me.
Cut up vegetables.
4-5 cups broccoli
4-5 cups zucchini
4-5 cups peppers
4-5 cups onion
4-5 cups mushrooms
4-5 cups tomatoes (as green as possible)
Start with the hardest vegetables, adding to the frying pan with just a little remaining bacon fat and saute vegetables. Add one, stir a bit, then add the next until all are semi-soft, but not mushy.
A few cups at a time pour into a food processor and blend just briefly (including the bacon)
Pour into a large bowl.
Add 1 dozen jumbo eggs I also do not eat a lot of eggs and while there are some good things about eggs, its a good idea not to eat too many too often.
Add 2 lbs pepper-jack cheese I also do not eat a lot of cheese, but when I do it is a white or lighter colored cheese, which is generally less fat. For this dish, the pepper-jack is absolutely the best.
Using a ladle add to 6-8 deep dish pie crusts which have not been previously baked. Whole wheat or oat crust is best. The ones I used in the video are easy and were just purchased at the store.
Preheat oven to 350 degrees.
Bake for approximately 1 hour, until you can put a butter knife in and it comes back out clean.
Any you want to save until later, cover with aluminum foil and place in the freezer to be warmed later.
Click on the links for information on health and nutrition.
Fry about 10 pieces of bacon. Pour off the excess fat and cut into small pieces. If you are vegetarian you can use a substitute and a spray oil in the frying pan to saute the vegetables.
I eat very little meat and bacon is very rare through this is a very occasional exception for me.
Cut up vegetables.
4-5 cups broccoli
4-5 cups zucchini
4-5 cups peppers
4-5 cups onion
4-5 cups mushrooms
4-5 cups tomatoes (as green as possible)
Start with the hardest vegetables, adding to the frying pan with just a little remaining bacon fat and saute vegetables. Add one, stir a bit, then add the next until all are semi-soft, but not mushy.
A few cups at a time pour into a food processor and blend just briefly (including the bacon)
Pour into a large bowl.
Add 1 dozen jumbo eggs I also do not eat a lot of eggs and while there are some good things about eggs, its a good idea not to eat too many too often.
Add 2 lbs pepper-jack cheese I also do not eat a lot of cheese, but when I do it is a white or lighter colored cheese, which is generally less fat. For this dish, the pepper-jack is absolutely the best.
Using a ladle add to 6-8 deep dish pie crusts which have not been previously baked. Whole wheat or oat crust is best. The ones I used in the video are easy and were just purchased at the store.
Preheat oven to 350 degrees.
Bake for approximately 1 hour, until you can put a butter knife in and it comes back out clean.
Any you want to save until later, cover with aluminum foil and place in the freezer to be warmed later.
Lately I've been making it without bacon. The last time I made this, I made 13 quiche. It took me almost 4 hours. I gave some away. Froze some, will take a couple to my daughter, and we'll eat some.
I lightly sauteed:
4 heads of broccoli (I always slice the hard stems into small pieces and start sauteing them early)
1 red onion and 4 Walla Walla onions.
2 large jalapeno, 3 large Anaheim, and 6 small sweet peppers.
5 small zucchini
1 clove of garlic
2 dozen eggs
2 1/4 pounds pepper jack cheese
and 1/2 cup cilantro. I did not saute the cilantro. I cut it into small pieces and added it to the two large bowls I used to mix everything before pouring into the pie shells.
Friday, July 28, 2017
Simple Delicious Nutritious Sugar Free Dairy Free Blackberry Milkshake by Chef Dahnaya and Stealth Health
Click on the links for nutritional information.
In a blender add:
2 cups frozen blackberries
1 cup almond, cashew, soy, or if you wish, dairy milk
1/2 cup stevia
In a blender add:
2 cups frozen blackberries
1 cup almond, cashew, soy, or if you wish, dairy milk
1/2 cup stevia
Simple Delicious Sugar Free Dairy Free Strawberry Milkshake with Chef Dahnaya by Stealth Health
Click on the links for nutritional information.
In a blender add:
2 cups frozen strawberries
1 cup almond, cashew, soy, or if you wish, dairy milk
1/2 cup stevia
In a blender add:
2 cups frozen strawberries
1 cup almond, cashew, soy, or if you wish, dairy milk
1/2 cup stevia
Friday, July 14, 2017
Pineapple Cobbler, Gluten Free, Sugar Free
Click on links for nutritional information
Pour into a blender:
1/4 cup quinoa
3 cups old fashioned rolled oats
3 large eggs
3 cups milk, almond milk, cashew milk, or soy milk
1 tsp vanilla extract
1/2 cup stevia
1 tsp baking powder
1 tsp baking soda
1 tbs olive oil
pineapple juice from can
blend well
Spray baking bowl or casserole dish with spray oil, butter flavored preferable.
Pour mixture into bowl.
Evenly add pineapple chunks or bits from 15 to 16 ounce can of pineapple
Put in oven preheated to 350 degrees.
Bake for approximately 50 minutes.
Put fork or knife in to make sure it's done. If it comes out clean, it's done.
Let cool and enjoy.
Pour into a blender:
1/4 cup quinoa
3 cups old fashioned rolled oats
3 large eggs
3 cups milk, almond milk, cashew milk, or soy milk
1 tsp vanilla extract
1/2 cup stevia
1 tsp baking powder
1 tsp baking soda
1 tbs olive oil
pineapple juice from can
blend well
Spray baking bowl or casserole dish with spray oil, butter flavored preferable.
Pour mixture into bowl.
Evenly add pineapple chunks or bits from 15 to 16 ounce can of pineapple
Put in oven preheated to 350 degrees.
Bake for approximately 50 minutes.
Put fork or knife in to make sure it's done. If it comes out clean, it's done.
Let cool and enjoy.
Wednesday, June 21, 2017
Sweet Potato Apple Smoothie with Ginger Root - Surprisingly delicious, and of course, another full meal well balanced nutritious smoothie
Click on the links below for health and nutritional information.
In a blender add:
Wash and remove any bad spots for all fruits and vegetables.
about 1/8 ounce of Ginger Root
1 orange Sweet Potato or Yam (cut into small pieces)
2 large cored Apples (do not remove the skin)
1 cup Old Fashioned Rolled Oats or Rolled Barley
1 cup Almond, Cashew, Soy, or Dairy Milk
2 cups water
1 scoop vanilla protein powder
Stevia to taste (I'll add about 1/2 cup powdered stevia) or sucralose
Add ice, a little at a time, blend, then add more then blend. Blend until very smooth.
In a blender add:
Wash and remove any bad spots for all fruits and vegetables.
about 1/8 ounce of Ginger Root
1 orange Sweet Potato or Yam (cut into small pieces)
2 large cored Apples (do not remove the skin)
1 cup Old Fashioned Rolled Oats or Rolled Barley
1 cup Almond, Cashew, Soy, or Dairy Milk
2 cups water
1 scoop vanilla protein powder
Stevia to taste (I'll add about 1/2 cup powdered stevia) or sucralose
Add ice, a little at a time, blend, then add more then blend. Blend until very smooth.
Tuesday, May 30, 2017
Zesty Lemon Ginger Smoothie with balanced full meal deal
Click on the links for nutritional information.
I did some research and came up with this smoothie specifically because I wanted to get some ginger in my diet. A little more lemon is a good thing too.
If you are new to my smoothies or really healthy eating, this is not one I would recommend trying first.
I did some research and came up with this smoothie specifically because I wanted to get some ginger in my diet. A little more lemon is a good thing too.
If you are new to my smoothies or really healthy eating, this is not one I would recommend trying first.
2 lemons (pealed)
1 ounce ginger root (washed with any bad parts removed)
1 orange yam or sweet potato (washed with any bad parts removed)
1 cup old fashioned rolled oats or barley
1 cup almond, soy, cashew, or dairy milk
1 scoop protein powder
1 tablespoon virgin organic coconut oil
1 cup water
Stevia or sucralose to taste
Ice
Blend well
Monday, May 29, 2017
Simple Blueberry Smoothie: another balanced full meal deal
Click on the links below for nutritional information
Add in a blender
2 cups blueberries
2 large or 3 medium carrots
1 cup rolled oats or rolled barley
1 cup almond, soy, cashew, or dairy milk
1 scoop vanilla protein powder
1 cup water
stevia or sucralose to taste
Add ice and blend well
Sorry, no video yet.
Add in a blender
2 cups blueberries
2 large or 3 medium carrots
1 cup rolled oats or rolled barley
1 cup almond, soy, cashew, or dairy milk
1 scoop vanilla protein powder
1 cup water
stevia or sucralose to taste
Add ice and blend well
Sorry, no video yet.
Strawberry Rhubarb Chocolate Smoothie another balanced full meal deal
In a blender add:
(Click on links for nutritional information)
1 cup rolled oats or rolled barley
1 cup almond, soy, cashew, or dairy milk
2 1/2 cups strawberries
2 cups rhubarb pieces
1 tablespoon baking chocolate (optional)
1 tablespoon virgin organic coconut oil
1 scoop vanilla protein powder
2 large or 3 medium carrots
1 cup water
stevia or sucralose to taste
Blend
Add ice
Blend well until smooth
After finishing, Dahnaya kept asking for more. I was a bit surprised because it had a slightly sour taste due to the rhubarb. I like it a lot and it is super nutritious and delicious.
Monday, May 22, 2017
Peach, Blueberry, Spinach, Smoothie. Delicious and Nutritious. Another Full Meal Deal by Stealth Health
In a blender add:
2 cups sliced peaches (no sugar added)
1/2 cup blueberries
1 cup old fashioned rolled oats
1 packed cup spinach
1 scoop protein powder
1 cup milk, morning moo, almond milk, soy milk, or cashew milk
stevia or sucralose to taste
1 cup water
add ice
Mix/Blend well
2 cups sliced peaches (no sugar added)
1/2 cup blueberries
1 cup old fashioned rolled oats
1 packed cup spinach
1 scoop protein powder
1 cup milk, morning moo, almond milk, soy milk, or cashew milk
stevia or sucralose to taste
1 cup water
add ice
Mix/Blend well
Wednesday, April 19, 2017
Ice-Cream (substitute) any flavor. No sugar, no fat, no gluten, no dairy. Really good and nutritious. (Sneaky Nutrition)
Ice-Cream (substitute) any flavor. No sugar, no fat, no gluten, no dairy. Really good.
Click on the links for nutritional information:
Boil on the stove, 1 cup water.
Add to a blender 1 cup boiling water.
Immediately add two packages gelatin. (I use Knox)
Holding the lid on tightly, blend briefly.
Immediately add 1/2 cup old fashioned rolled oats and
2/3 cup potato flakes or potato buds and
2 tablespoons vanilla extract
Holding the lid on tightly, blend briefly.
Add 2/3 cup stevia or sucralose (you may want a little more or less according to taste)
Add 3 cups almond, soy, or cashew milk (unsweetened)
Add 1 scoop vanilla protein. (If you are making chocolate ice cream, add chocolate protein)
Blend well until completely pureed and frothy.
At this point, if you wish you may add additional flavoring such as:
1 banana
1/2 cup strawberries
1/2 cup blueberries
1/2 cup raspberries
1/2 peach cut into small pieces
2 tablespoons dutch baking chocolate
Nuts
Or you may mix these, such as chocolate and nuts etc.
or extract such as licorice or anise
You can add the additional flavors two ways. You can add to the blender and blend them or you can pour the mixture into a bowl and just stir them in. Stirring them in will give you more chunky ice-cream. (Obviously if you want to stir in the banana you will need to cut it into small pieces.) You can also get the blocks of unsweetened baking chocolate and shave it with something like a potato peeler and stir the shavings into the ice-cream.
Put a lid on your mixture and put in the refrigerator over night. The next morning transfer to the freezer. You can serve in one to two hours. If you leave it in the freezer longer, you will need to allow time to thaw enough to dish out.
This gives you almost a complete fairly well balanced meal with the fruit added.
Typically I prefer to use stevia over sucralose but in this case I believe the sucralose is much better. The variation with blueberries is delicious.
Caramel topping:
In a blender mix well:
1/2 cup pure maple syrup
1 cored apple
1/4 cup almond or cashew butter
1/4 cup shredded zucchini
Click on the links for nutritional information:
Boil on the stove, 1 cup water.
Add to a blender 1 cup boiling water.
Immediately add two packages gelatin. (I use Knox)
Holding the lid on tightly, blend briefly.
Immediately add 1/2 cup old fashioned rolled oats and
2/3 cup potato flakes or potato buds and
2 tablespoons vanilla extract
Holding the lid on tightly, blend briefly.
Add 2/3 cup stevia or sucralose (you may want a little more or less according to taste)
Add 3 cups almond, soy, or cashew milk (unsweetened)
Add 1 scoop vanilla protein. (If you are making chocolate ice cream, add chocolate protein)
Blend well until completely pureed and frothy.
At this point, if you wish you may add additional flavoring such as:
1 banana
1/2 cup strawberries
1/2 cup blueberries
1/2 cup raspberries
1/2 peach cut into small pieces
2 tablespoons dutch baking chocolate
Nuts
Or you may mix these, such as chocolate and nuts etc.
or extract such as licorice or anise
You can add the additional flavors two ways. You can add to the blender and blend them or you can pour the mixture into a bowl and just stir them in. Stirring them in will give you more chunky ice-cream. (Obviously if you want to stir in the banana you will need to cut it into small pieces.) You can also get the blocks of unsweetened baking chocolate and shave it with something like a potato peeler and stir the shavings into the ice-cream.
Put a lid on your mixture and put in the refrigerator over night. The next morning transfer to the freezer. You can serve in one to two hours. If you leave it in the freezer longer, you will need to allow time to thaw enough to dish out.
This gives you almost a complete fairly well balanced meal with the fruit added.
Typically I prefer to use stevia over sucralose but in this case I believe the sucralose is much better. The variation with blueberries is delicious.
Caramel topping:
In a blender mix well:
1/2 cup pure maple syrup
1 cored apple
1/4 cup almond or cashew butter
1/4 cup shredded zucchini
Monday, April 10, 2017
Peanut-butter Cookies: No Sugar and Gluten Free
Click on the links below for nutritional information.
Pour into a blender or food processor:
1 cup old fashioned rolled oats
1 teaspoon vanilla extract
2 large eggs
1/2 cup virgin organic coconut oil, butter, or olive oil
blend well
If you are using a food processor you can add the following ingredients. If you are using a blender, pour the mixture into a bowl and use a mixer.
Add:
1/2 cup natural peanut butter
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 cup stevia or truvia or honey
1/4 teaspoon salt
Mix well
Put dough in the refrigerator for 1 - 2 hours
Roll into balls (smaller than I did) and place on a cookie sheet. You may want to push them down a little with a fork to make lines in the dough and make it flatter.
Place in oven, preheated to 350 for 10 to 12 minutes. Allow to cool after removing from oven.
Pour into a blender or food processor:
1 cup old fashioned rolled oats
1 teaspoon vanilla extract
2 large eggs
1/2 cup virgin organic coconut oil, butter, or olive oil
blend well
If you are using a food processor you can add the following ingredients. If you are using a blender, pour the mixture into a bowl and use a mixer.
Add:
1/2 cup natural peanut butter
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 cup stevia or truvia or honey
1/4 teaspoon salt
Mix well
Put dough in the refrigerator for 1 - 2 hours
Roll into balls (smaller than I did) and place on a cookie sheet. You may want to push them down a little with a fork to make lines in the dough and make it flatter.
Place in oven, preheated to 350 for 10 to 12 minutes. Allow to cool after removing from oven.
Monday, April 3, 2017
Cinnamon Raisin Oatmeal with Honey
Cinnamon Raisin Oatmeal with Honey
Click on the links below for nutritional information. THE pickiest eater I know likes this. Most others LOVE it.
Add to a pan
2 1/2 cups water. Bring to a rolling boil.
1 1/2 cup old fashioned rolled oats
1/2 cup raisins
1 tbs cinnamon (Ceylon cinnamon is best. If you use regular, use a little less)
1 tbs honey
Stir as you add. Continue to stir periodically. Bring back to a boil. Done.
Click on the links below for nutritional information. THE pickiest eater I know likes this. Most others LOVE it.
Add to a pan
2 1/2 cups water. Bring to a rolling boil.
1 1/2 cup old fashioned rolled oats
1/2 cup raisins
1 tbs cinnamon (Ceylon cinnamon is best. If you use regular, use a little less)
1 tbs honey
Stir as you add. Continue to stir periodically. Bring back to a boil. Done.
Tuesday, March 28, 2017
Sauteed Broccoli + by Chef J: Delicious, Nutritious, Easy Peasy
This is just a little different than the video below.
Click on the links for nutritional information.
You can start in a frying pan on medium with either
2 tablespoons olive oil ... or
butter flavored spray
add
1 cup chopped carrots
stir
4 cups chopped broccoli
stir
1 cup chopped onion
stir
1 cup corn
stir
add
1 teaspoon Lawry's seasoned salt
1 teaspoon rosemary
stir until everything is sauteed to your liking. Most of us like it soft.
Click on the links for nutritional information.
You can start in a frying pan on medium with either
2 tablespoons olive oil ... or
butter flavored spray
add
1 cup chopped carrots
stir
4 cups chopped broccoli
stir
1 cup chopped onion
stir
1 cup corn
stir
add
1 teaspoon Lawry's seasoned salt
1 teaspoon rosemary
stir until everything is sauteed to your liking. Most of us like it soft.
Saturday, March 18, 2017
Brown Rice with Maple Syrup and Raisins Delicious, Nutritious, and Filling, Breakfast
Click on links for nutritional information:
Cook brown rice.
Pour into a bowl
1 cup hot brown rice you can microwave it if it's been in the refridgerator.
1 tbs pure maple syrup
1/2 cup raisins
Cook brown rice.
Pour into a bowl
1 cup hot brown rice you can microwave it if it's been in the refridgerator.
1 tbs pure maple syrup
1/2 cup raisins
Old Fashioned Rolled Oats with Apple: Quick, Nutritious, and Filling: with nutritional information
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