Why Sweet Potatoes Are Awesome

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With the holidays coming up, there are going to be lots of recipes to test out. While I advocate for indulging and enjoying food with friends and family, I also want to shine a spotlight on one of nature’s hardiest and most healthful creations: the sweet potato! This tasty tuber offers a lot of health benefits and is home to plenty of nutrients. It’s not pretty to look at, but the sweet potato is a healthy and delicious alternative to the ordinary russet!

They provide the good kind of carbs.

Some carbohydrates are actually good for you because your body has to work to process them. Sweet potatoes’ carbs are lower on the glycemic index so they don’t spike your blood sugar as much as regular potatoes, meaning no sugar crashes and better control for people with diabetes.

They’re high in potassium.

We need more potassium in our lives, guys. It helps the body regulate itself by promoting healthy digestion, nourishes nerves, and gives muscles the strength they need. Additionally, potassium can help offset some of the harm sodium, that ever-prevalent ingredient, does to blood pressure. “A high potassium intake is associated with a 20 percent decreased risk of dying from all causes!” says Mother Nature Network.

Sweet potatoes can fight some kinds of cancer.

Sweet potatoes, which are very high in beta carotene, can help ward off prostate and colon cancers. They contain a fat-soluble pigment the body converts into vitamin A, which can prevent the development of these cancers. Vitamin A can also help keep eyes healthy and prevent deterioration of vision.

They promote bone health.

Because sweet potatoes are also high in manganese, they help keep bones healthy and dense. Getting more manganese in a diet is especially healthy for women, as boosting daily intake can lessen the effects of PMS so that women suffer fewer cramps, mood swings, and discomfort.

Sweet potatoes have a lot of other benefits, too, but one of their most lively is the ways they’re cooked! Try this recipe for classic mashed sweet potatoes, easy maple-baked wedges, or a sweet potato and apple soup. Yum!

Zucchini for Days: What To Do When You’ve Got a Ton of Zucchini

What can you do when you have too much zucchini? A whole lot, it turns out!
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So. I have a teeny problem. Well, okay… a great big problem. You see, this year, I started my first in-earnest gardening season. I have three raised beds, and I’ve filled them all with what I hope will be delicious homegrown fruits and veggies. I’ve got beets, chard, onion, beans, peas, strawberries, raspberries, artichokes, sweet potatoes, tomatoes, peppers, tomatillos, blueberries… and WAY TOO MUCH ZUCCHINI!

You see, when I first moved in to my new place, I saw an adorable little broad-leafed seedling poking up amongst the weeds in the raised beds. One I pulled everything else out, I took (what I thought was) a close look at the little guy. Then, I went to the store and looked for a similar plant to see if I could figure out what it was. The answer, or so I thought: cucumber. I even found an old cucumber plant care tag in the soil.

“Perfect,” I thought. “I love cucumber! You know what else I love? Zucchini. Oh, look, I’ll buy this adorable zucchini plant to go with my cucumbers!” So I did. I planted the zucchini I bought and started caring in earnest for the rogue cucumber plant in the garden. Pretty soon, a second plant popped up. “Yay!” I thought. “More cucumbers! I’ll learn how to make pickles!”

This is where my problems started. You see, I had no idea how quickly both cucumber and zucchini plants go from tiny and adorable to taking up your entire garden. Lacking foresight, I planted lots of other things near the plants. When it became obvious the three large plants were too close to each other, I moved the zucchini over to the other bed. “Phew,” I thought. “Crisis averted!”

Then the blossoms started. They are so bright, enormous, and stunning when they bloom in the morning. But something wasn’t quite right. The cucumber plant was getting way bigger than it should have, and the cucumbers were looking rather large… and zucchini-like. Too zucchini-like.

And now you’ve guessed it – the “cucumber” plants are not cucumbers at all. They are also zucchini plants. And the problem with zucchini, besides how much space they take up? It’s how much zucchini just one plant will produce (especially in fertile soil). I’ve got at least 15 blossoms on each of the plants, and more pop up every day. That’s a heck of a lot of zucchini for three people to eat.

So, now I’ve been on the lookout for ideas on what to do with zucchini. Of course, I plan to freeze some, as well as give a lot of it to neighbors and coworkers—but I’m sure we’ll still have a ton of it all summer long.

Here are some of my favorite ideas for using up excess zucchini – just in case any of you have my same problem or just happen to love zucchini!

• Blueberry Zucchini Muffins:
• http://cookingalamel.com/2012/09/blueberry-zucchini-muffins.html
• Spicy Zucchini Frittata:
• http://www.wholeliving.com/180971/spicy-zucchini-frittata
• Zucchini Summer Skillet:
• http://www.howsweeteats.com/2013/07/zucchini-summer-skillet-with-poached-eggs-garlic-brown-butter-baguettes/
• Zucchini Cornbread:
• http://www.bonappetit.com/recipe/zucchini-cornbread
• Zucchini Pizza Bites (this also works with eggplant!):
• http://www.skinnytaste.com/2010/07/zucchini-pizza-bites.html
• Ratatouille (I’ve always wanted to try this):
• http://smittenkitchen.com/blog/2007/07/rat-a-too-ee-for-you-ee/
• Zucchini Lasagna:
• http://www.chow.com/recipes/30280-noodleless-zucchini-lasagna

Did you know you can also make some pretty rad desserts from zucchini? Check out these magnificent sounding zucchini desserts:

• Pineapple Zucchini Cake:
• http://tastykitchen.com/recipes/desserts/pineapple-zucchini-sheet-cake-with-cream-cheese-frosting/
• Zucchini Brownies:
• http://carpeseason.com/zucchini-brownies/
• Zucchini Bread:
• Regular: http://www.thekitchn.com/how-to-make-zucchini-bread-157748
• Double Chocolate: http://www.thekitchn.com/recipe-double-chocolate-zucchini-bread-recipes-from-the-kitchn-206460

Not seeing something you love? Check out some more options for zucchini at The Kitchn, one of my all-time favorite resources for recipes!

A Very Figgy Day to You!

Who else loves figs?
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When I was little, I’m pretty sure I had no idea that figs existed—other than as the name of the delicious and chewy cookie we bought sometimes. When I got older, I did learn that it was a fruit, though I never tried it. My dad never cooked much, and though my mom did, it was always fairly stereotypically American—tuna casserole, spaghetti, meatloaf. We didn’t eat fancy things like figs, in part because as kids we were pretty picky and probably would have just turned up our noses.

But after college, I had to learn to fend for myself. I’ve never been much of a junk food eater (bread is my downfall), and I learned frommy dad’s illness that processed foods have a whole lot of unnecessary and often unhealthy things in them, so I didn’t want to use too many of those. Unfortunately, I had no idea how to cook.

But, over the years, I’ve taught myself how to make quite a few meals from scratch (along with some help from friends more food-snobby than me) instead of from the box. Thank God for the Internet! I didn’t actually try fresh figs until I moved to Seattle and I happened to order a pizza that had some on top. What can I say; it was love at first bite!

You can imagine my elation when I spotted some figs at Trader Joe’s this weekend. I still don’t know much about using them in recipes, but I love buying foods I don’t know how to cook with just to force myself to learn how. So, I bought a bunch of figs.

We’ve used them in two dinners so far. Earlier this week, I sliced some up thinly and put them on top of some homemade pizzas along with artichoke hearts, fresh basil, olives, Canadian bacon, pesto, red sauce, and (of course) mozzarella cheese. Last night, we had steak, spicy baked kale, and sautéed figs—all I did was slice them in half and sauté them in a little oil for about 10 minutes on medium heat. Both nights, the figs lent just the perfect amount of sweet to our meals. Next, I think I’ll try them in some morning oatmeal.

Besides the taste, eatingfigs provides an array of health benefits. They are a good source of fiber, vitamin B6, copper, potassium, manganese, and pantothenic acid. They can help lower blood pressure, assist in weight loss because of the high dietary fiber, protect against postmenopausal breast cancer, and protect against macular degeneration.

Have you ever cooked with figs? What is your favorite fig recipe? I’d love to hear some more ideas for how to use these lovely little fruits up!

A Definitive Guide to Spring Fruits and Vegetables

Spring already! Use this spring produce guide to get the freshest fruits and veggies of the season.
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Happy Spring! I’m sure there are others out there that are just as excited as I am about the prospect of warmer weather and more sunshine. Winter in Seattle isn’t too harsh, but it does get a bit dreary after a while.

I’ve written before about how eating in-season produce makes a huge difference in both price and taste, and last October I shared with you a list of fall foods. I guess I missed my chance to post a winter list, but now that spring has sprung, there’s no looking back.

If you want to get the best produce at the store or market, here are the items you should keep a weather eye out for:

Pick up from fresh, in-season cherries this spring!
Image: Shutterstock

Fruits:

Apricots

Cherries

Grapefruit

Kiwis

Kumquats

Lemons

Navel Oranges

Strawberries

Vegetables:

Artichokes

Arugula

Asparagus

Pan Roasted Chicken with Lemon-Garlic Green Beans... YUM!
Image: Shutterstock

Beets

Cardoons

Carrots

Chard

Fava Beans

Fennel

Fiddleheads

Garlic Scapes / Green Garlic

Green Onions / Scallions

Greens

Kohlrabi

Leeks

Lettuce

Mint

Morels

Nettles

New Potatoes

Parsley

Pea Greens

Peas

Radishes

Ramps

Rhubarb

Spinach

Spring Onions

Sweet Onions

Did I miss any? Share in the comments below which recipes you plan to make with these spring ingredients! Last night, we made this Pan Roasted Chicken with Lemon-Garlic Green Beans… and it was divine. We used Sweet Meyer Lemons (and oh man were they sweet!), boneless skinless chicken breasts, and then followed the recipe to a T. There’s nothing like a simple spring dinner to get the season started right!

Oh Coconut Oil, Where Have You Been All My Life?

What can you use coconut oil for? Oh, let me count the ways!
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Perhaps I’m a bit behind the times, but I only just recently discovered coconut oil. Actually, I was introduced to it about a year-and-a-half ago during a vegan cooking class, but I didn’t make an effort to really try it out until a few weeks ago. And now, I can’t help but wonder why it’s only just crossed my radar—because it’s kind of amazing.

While I tried it out cooking acorn squash (with this salad, which I want to eat ALL THE TIME), it can pretty much be used for, well, anything. Here are just a few ways in which you can utilize this amazing oil, which is extracted from ripe coconuts (Note: you’ll want “virgin” or “refined” coconut oil because it’s non-hydrogenated):

1. As cooking oil. It can be cooked at very high temperatures, with a smoke point of 450°F. It’s also has medium-chain triglycerides, which are easier on your digestive tract.
2. As a daily energy supplement.
3. As coffee creamer.
4. As lotion.
5. As makeup remover.
6. To prevent stretch marks or lighten age spots.
7. As a topical treatment for yeast infections.
8. As a hair de-frizzer.
9. As a natural conditioner.
10. To soothe skin conditions like eczema.
11. With apple cider vinegar as a natural lice treatment.
12. In homemade sunscreen.
13. In various (delicious) recipes, savory and sweet.
14. To help regulate the thyroid.
15. As a natural diaper cream.
16. To condition and soften shiny leather.
17. In a salt scrub.
18. To help soothe a sore throat.
19. As a natural deodorant.
20. To soothe skin issues and hot spots on pets.

These are just twenty examples to show you a wide variety of possibilities. Check out this blog entry on WellnessMama.com for a list of 101 uses of coconut oil. It’s really amazing what one natural product can provide! Have you tried coconut oil? How do you use it? Are there any of the above options you’re planning on trying?

12 Foods That Prevent Breast Cancer

Curry can help prevent breast cancer.
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Did you know that what you eat influences your health? Of course you did! What kind of a silly question is that, anyway?

It’s a question I’m inclined to ask because, well, we don’t always eat the best foods. We know that our bodies depend on the food we eat to stay up and running. We know that some foods can contribute to cancer, heart disease, obesity, diabetes… you name it. We’re told over and over that we shouldn’t eat certain foods, but let’s face it—some junk food is incredibly seductive.

It’s time for a new plan. When I was a teacher, we learned about different types of discipline. One type involved negative reinforcement (you take something away) and another involved positive reinforcement (you give something). I’m a big fan of positive reinforcement, because it’s guilt-free.

Instead of making ourselves feel oh-so-bad about the nasty food we eat once in a while, why not try patting ourselves on the back—or in this case, boobs—for eating something that’s great for us. Ladies, I hope you’re listening, because here are twelve (delicious) foods that can help prevent breast cancer:

Eat some naturally orange food! It's good for you!
Image: Shutterstock

1. Curry
2. Broccoli
3. Garlic
4. Apples
5. Pomegranates
6. Walnuts
7. Fish
8. Flaxseed
9. Soybeans
10. Orange fruits and vegetables
11. Berries
12. Green Tea 

I don’t know about you, but I’m super excited to see that I love all of those foods. I want to try something—but I need your help. I really want to post some wonderful healthy recipes using these ingredients. So here’s my request: pick your favorite ingredient on the list and then e-mail me a delicious recipe to use it in.

I’ll pick my favorite recipes from those submitted, and post them on my blog in the coming weeks. I’ll of course provide author attribution as long as you provide your information. Ready? Set! Let the good recipes roll!

Vegan BBQ Recipes for Summer’s End

Looking for something new and fun (and tasty) to try before summer’s end? Why not mix things up and try out some yum-yum vegan barbecue recipes? Whether you’re vegan or not, these 7 recipes will have your mouth watering in no time at all.

Who says BBQs have to include meat?
Image: Shutterstock

1. BBQ Soy Taco Bowls with Pickled Onions—Soy curls replace beef in these tacos, and you’ll never miss the meat for a second. The addition of the pickled onions adds a tiny bit of prep and a wonderful amount of flavor.
2. Cheesy Mac n’ “Rib” Pizza—This crazy concoction uses seitan in place of ribs and is super easy to make. You can choose to buy the BBQ sauce and mac n’ cheese pre-made, or you can get crafty and mix up your own.
3. Pineapple Jack BBQ Sauce—Use this sweet n’ tangy BBQ recipe and choose your preferred meat substitution. Tempeh, seitan, tofu, and Portobello mushrooms all work.
4. Vegan Sloppy Joes—Crumbled tempeh, tomato sauce, spices and veggies—what more could one want? Sloppy joes are a summertime barbecue must, and there’s no reason that vegans and vegetarians should miss out. This is a recipe sure to please even the meat eaters.
5. Spicy Sweet Potato Salad—We’ve all had potato salad. But have you had sweet potato salad? This recipe results in a spicy, sweet, delicious, and irresistible side dish that you won’t be able to get enough of.
6. Moroccan Potato Salad with Corn and Kale—Not a big fan of sweet potatoes but want to try a different take on potato salad? Try a Moroccan potato salad, which combines corn, celery, onion, harissa paste, and kale for a spicy and unique salad.
7. Maple Sweet Potato Pecan Burger—This is the recipe I’m most excited about. As you know, I LOVE sweet potatoes. This burger uses sweet potatoes mixed with maple syrup, cayenne pepper, quinoa, pecans, and kale to form the patty. Topped with sautéed onion, it looks like the best vegan burger ever.  

Hungry yet? Find the recipes for those and many more vegan recipes at One Green Planet. I found the recipes originally on this Yahoo! Shine article. Try these recipes out and let me know how it goes! 

In the Kitchen: Healthy Substitutions

Swap melted butter for applesauce.
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These days, everyone knows that if you want to get fit and healthy, you’ve got to eat clean. For some (AKA the Super Fit), that means very few exceptions to the no-grain, no-sugar, no-whatever they’ve committed to. But for the Regular Joes (and Jills) of the world, eating clean likely comes down to a general habit of choosing healthier foods than we would have before.

A great example for me is pasta. I love it, and I hate it. I used to eat it way too much. These days, I eat pasta rarely, often substituting other things in its place—such as spaghetti squash, zucchini, and quinoa. When it comes down to it, pasta is really just a vehicle to get to the sauce, right? It doesn’t have much flavor, so substituting it isn’t difficult.

Eating healthier really comes down to making these healthy substitutions, at least for me. Here are some suggestions for those of you who are looking to gradually change your lifestyle without totally switching up your diet.

Use walnuts in place of croutons.
Image: Shutterstock

1. Swap out melted butter for canola oil or applesauce. For softened butter, try avocado!
2. Mayonnaise may be delicious, but it’s certainly not healthy. Instead, use avocado or fresh pesto basil spread. These will enhance your sandwich or salad with a healthier, yet still delicious, flavor.
3. Salt. Most people could do with far less of it. Instead of using the full amount of salt in recipes, try cutting back on it and adding more of other spices or herbs in its place. You’d be surprised how quickly your palate will adjust to less salt—and your body will thank you for it.
4. Croutons are loveable, certainly. But they’re not exactly full of nutrients. To get that crunch in salads, instead try adding your favorite nut. Walnuts are wonderful, especially if you toast them just a little bit.
5. Breadcrumbs are another of those things that are merely there to create a texture or transfer a flavor. The great thing is, they don’t have to be bread to do that. Instead, use food-processed rolled oats or almond meal.
6. All-purpose flour. If you live in Seattle, at least, you may have noticed that when you go down the flour aisle at the grocery store, there are literally dozens of types to choose from. They certainly won’t all work for every purpose, but check out some of these alternative flours for baking and cooking. My favorite substitutes are almond flour and whole-wheat flour. If you don’t like the chewiness that comes with whole-wheat flour, try white whole-wheat flour. 
7. White rice is perhaps the easiest substitution to make—there are just so many options! You can use brown or wild rice instead, but my favorite is quinoa. It’s super healthy and super delicious. It’s a little pricey, but I’ll give you a hint: they sell it in bulk at Costco.
8. Tomato sauce is SO full of sodium that it’s terrifying. Have you ever checked the back label of one of those cans? When I’m making spaghetti sauce, I always use crushed tomatoes instead. They have far less sodium, and the ingredients list consists of 2-3 items: crushed tomatoes, water, and (sometimes) salt.

Quinoa is a great sub for rice.
Image: Shutterstock

What are some other healthy substitutions that you all make in your foods?

Have a Happy, Healthy Valentine’s Day

Try some healthy alternatives to the traditional sugary candy.
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Holidays are the death of healthy eating. We’ve developed a habit of wanting to celebrate by eating sugary, fatty, unhealthy food—under the assumption that if it tastes good, it must not be good for you. Wrong! Some of my favorite foods are also incredibly healthy. Consider these fun Valentine’s Day themed food treats this year as an alternative to the traditional candy and sugar overload:

Smooties: Combine your favorite berries with yogurt to make a healthy treat. If it’s ice cream you’re craving, use frozen berries!

Fruit Bars: Blend together strawberries and bananas, then freeze them onto popsicle sticks. Give it a few hours, and then you’ll have a fresh, frozen treat!

Chocolate avocado pudding is healthy and sweet!
Image from wholefoodsmarket.com

Fruit Kabobs: Pick out three or four of your favorite pink and red fruits, then cut them up and make kabobs out of them. If you’re feeling really indulgent, get some pure dark chocolate and melt it for dipping sauce.

Chocolate Avocado Pudding: Sounds strange, but I’ve heard nothing but good things. This recipe calls for avocado, banana, cocoa powder, dates, and vanilla extract—that’s it! Top with a few raspberries or strawberries to brighten it up.

Watermelon Hearts: Use a heart-shaped cookie cutter to cut watermelon into tiny hearts or use a paring knife to do the same to strawberries. Serve with a tiny bit of fresh whipping cream.

Watermelon hearts are cute and healthy!
Image: Shutterstock

Tomato Tarts: If you want something a bit more savory, try these heart-shaped tomato tarts. All you need is puff pastry, Dijon mustard, and tomatoes.

Love Day Punch: To avoid sugary drinks, try making a healthier version using cranberry juice and seltzer water. You can even make heart-shaped ice cubes using pink lemonade or add fresh fruit.

Do you have any other healthy Valentine’s Day treats you’ll be trying at home this year? I plan on making the chocolate avocado pudding, hands down. If you have any other ideas or recipes, please feel free to share them here! Happy Valentine’s Day, everyone!