Monthly Archives: March 2013

NANA’s Pesto

A few months back my parents brought over some homemade pesto that I just threw in the freezer for a rainy day. You know the freezer aka black hole. Well couple weeks ago I decided to clean the black hole and came across the frozen pesto. The next night I decided to cook dinner with it and it was amazing. For now on I’m going keep frozen pesto in my freezer unless of course I have the time to make fresh pesto.

What you’ll need –

2 cups of Fresh Basil
2 garlic Cloves
2/3 cup olive oil
Some salt and pepper

Your process –
1. Combine Garlic, Basil and small amount of salt in food processor and pulse until course.
2. Turn food processor on and slowly add olive oil until smooth creamy like texture.

Use immediately in your favorite recipe or place in a well sealable container and freeze.

You’ll notice there’s no cheese in the recipe. I would recommend adding the cheese at the time you’re using the pesto in your recipe. That way you can add as much or as little as you like.

 

Frozen Pesto

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Homemade Whole Grain Panko

Homemade Whole Grain Panko

I love panko but realized it’s made from white bread and all this talk about Whole Grain got me thinking.  So I Googled whole grain panko and came across this recipe.  Check it out.  

The process goes like this –

Take you favorite whole grain bread and put it in food Processor until it looks like panko bread crumbs

Place on cookie sheet at 300 degrees and cook for about 6-8 minutes 

Use in you favorite recipe

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E’s BLT’s

Talk about a treat!  My wife put this together a couple weeks ago and I’ve been eating them ever since.

WHAT YOU’LL NEED

2 pieces of Whole Grain bread

3 pieces of Turkey Bacon (low fat if possible)

1/2 avocado

Couple slices of tomato

Some spring Mix

 

YOUR PROCESS

1.Make a spread out of the avocado by putting in a bowl, mixing it up and adding some salt and pepper.

2. Spread the avacado spread on toasted whole grain bread

3. Layer on  bacon, tomato and spring mix

4. Enjoy !!!

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E’s Banana and Oatmeal bites

My wife discovered this recipe a couple months ago and has been making them ever since. They’re great to make in the beginning of the week and keep on the counter for a quick healthy snack all week.

The recipe can be scaled up with the same ratios. My wife usually doubles this recipe.

For 12 bites

Ingredients:
2 large bananas
1 cup of 100% whole grain oats (Quaker works)
1 Tablespoon of Cinnamon

Put on cookie sheet and cook @350 for about fifteen minutes.

Enjoy !!!

 

banana bite

wholegrainscouncil.org

The whole grain council is a great website if you want to read more into whole grains.

They also offer a look-up of actual whole grain products.

It’s here > http://wholegrainscouncil.org/find-whole-grains

My new favorite whole grain bread is on the list ! Nature’s Own 100% whole Grain Bread….

Enjoy

Eat Whole Grains and Stop Storing Fat

It’s recommended that you should be eating more whole grains and less processed/refined grains such as white bread. When grains are processed/refined the germ and bran are stripped away and the endosperm layer is left. The reason they do this is because of perseverance and color. The endosperm has a much longer shelf life by itself and it’s white color looks better. But the germ and the bran is where all the nutritional value is. So when you eat a refined or processed grain you’re eating a simple carb which spike insulin levels and puts body in fat storage mode. So if you’re going eat grain make sure it’s a whole grain and you’ll be consuming a complex carbs and keeping your body out of fat storage mode.

Potassium and Sodium

Potassium counteracts salt as well as can help lower blood pressure. So if you want to combat a large salt intake eat some extra potassium and that should help your body expel the sodium. Also in a round about way it can also help lower blood pressure because sodium has been linked to increasing blood pressure.

Bananas have a lot of potassium and so do avocados….

I have found myself eating a banana after a large sushi meal.

Enjoy

Is this whole grain bread?

As much as possible we should be opting for whole grain bread over any other type of bread.  Whole Grain bread offers the most nutrition and is less processed but finding 100 percent whole grain bread at the store is impossible. Why? Because if it was it would be a bag of grains. Bread needs yeast, sugars, salt and others things to be bread. So what we want is bread that’s made with whole grains and no other type of flour. Or at least mostly made with whole grains. By law manufactures have to list ingredients in order by their ratio in the food ingredient lists. So you can tell something is mostly whole grains by seeing it first or at least second.  It as much about what it… as much as it’s about what it’s not.

Whole grain refers to the whole grain in the same ratios as nature made it. Grains are made up of three parts germ, bran and endosperm. So the idea is to get bread that’s made with whole grain and NOT white flour, enriched flour or bleached flour. You want the first ingredient to be whole wheat flour or whole grains, either of them can have 100 in front of them. Once you see that you can keep reading and make sure you don’t see any other type of flour in there. If there’s anything in front of the word whole except for 100 it’s probably not whole grain. So for example you may see an ingredient list of- whole wheat flour, water, whole rye, mix grains. I would say that’s good. Whole Wheat flour is flour made entirely from whole grains, basically whole grains ground up. To give you a visualization whole grain are things like oatmeal, quinoa, brown rice or wheat. Be hard to make bread out of ungrounded up oatmeal or brown rice.

One other thing to keep in mind…. You may technically find whole grain bread but as you start reading the ingredient list it may contain thing like high fructose corn syrup, bad fats or highly processed ingredients. So it may be whole grain bread but you still need to keep reading to really see what’s really in the bread. You could negate all the benefits of whole grain bread by having it surrounded by simple carbs and saturated fat. Read carefully and good luck !

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Human Growth Hormone (HGH) – the fat burner

HGH is a naturally occurring hormone that is released by your pituitary glands. HGH is a wonderful thing because it promotes fat loss as well as builds muscle. The one thing about HGH is that it’s got a direct adverse correlation to insulin level. So when insulin level is high, HGH is low and vice versa. So keep your insulin level low (eating complex carbs) and your HGH level high and you’ll keep your body in fat burning mode!

When you may want simple carbs

You may want simple carbs for a burst of energy. Keep in mind we eat complex carbs because they digest slowly. This allows the body to use the glucose as energy instead of storing it as fat. On the contrary simple carbs are broken down very quickly and rush your body with sugar which spikes your glucose level. If you’re not doing something to burn the glucose it’s stored as fat. So you may want simple carbs before or right after an intense workout to spike your glucose levels but other than that you want to stick to complex carbs.

Pre/Post Workout simple carbs are very helpful but make sure their high in protein and low in fat.

Stop your body from storing FAT

When carbs are digested they’re broken down into glucose which is used by the body as energy. When glucose enters the blood stream the pancreas reacts by releasing insulin. The amount of insulin released by the body is comparable to the amount of glucose in the blood stream. When one is high so is the other and vice versa. The idea is to keep your glucose and insulin levels as low as possible because insulin is a fat storage hormone. Do this by eating complex carbs.

Protein and Fibers affect on Carbs

Did you know fiber and protein slow down the digestion of carbs? It’s true. As we know controlling the release of sugar into our blood is important because that keeps our bodies out of fat storage mode. So try to keep your total fiber and protein equal to your intake of carbs and you’ll be doing good.