Amazing Quiche: No Eggs, No Dairy, No Kidding!

Image Credit: Juan Carlo

Quiche is thought of as a complex French classic that requires a bit of skill and lots of fatty ingredients. While there are several variations of the basic theme, the rich custard base is a constant.

Traditionally, high-fat ingredients loaded with cholesterol, such as cream, eggs and cheese are baked in a rich pastry shell. Certainly, quiche made in this way would be considered far too heavy in fat, calories and cholesterol for today’s health conscious cook.

There is a far better way to produce light and lovely quiche with all the flavor and texture of the heart-heavy standard. And this delightful quiche is as good for you, as it is good for the planet.

How can you make quiche without eggs or dairy products? Continue reading “Amazing Quiche: No Eggs, No Dairy, No Kidding!”

5 Heart-Smart Snacks that Knock Out Cholesterol!


Reducing cholesterol intake is a good idea for everyone, regardless of age or health.  But where do you start?  One easy place place to start, is something we all do…snacking!

Choosing delicious heart-smart snacks unprocessed whole foods that are rich in fiber, phytonutrients and complex carbohydrates is not only heart-smart, it’s planet-smart.

Here are five tasty snacks that are nutrient-dense and stave off hunger with zero cholesterol and fewer calories and fat. Continue reading “5 Heart-Smart Snacks that Knock Out Cholesterol!”

Acorn Squash: A Rock Star Among Superfoods!


Winter squash is actually grown from late summer through December and has a satisfying flavor, luscious texture and extensive shelf life. For locavores, who support sustainable agriculture by eating seasonal foods grown within a 100-mile radius, this versatile vegetable has a lot to offer.

Acorn squash is prized for its sweet golden flesh and unique ribbed shell, which makes attractive scalloped bowls when halved and a handy case for savory stuffing.

Acorn squash is a very good source of fiber, vitamin C, vitamin B6, as well as manganese, thiamin and potassium. One cup of cooked acorn squash has 115 calories 9 grams of fiber and 895 mg of potassium.

Potassium is an essential mineral that is integral to the functioning of all living cells. Continue reading “Acorn Squash: A Rock Star Among Superfoods!”

Want to Lose Weight? Eat Potatoes


What’s the most popular vegetable in America?  If you guessed potato, you are right!  Plant foods, the exclusive source of dietary fiber, also provide us with precious vitamins, minerals and antioxidants.  And since potatoes are grown throughout the year, they’re also a fresh, seasonal and sustainable option for your winter meals.  Unfortunately, potatoes have often been denounced as fattening and the anti-carb craze of recent years has only added to that undeserved perception.

Weight control is rapidly becoming the major health issue of the 21st Century. More than a third of adults in the US are overweight and obesity is reaching epidemic proportions.  We know that potatoes are great tasting, inexpensive and nutritious, but how does this versatile vegetable become part of the solution?

Medical and nutrition experts have long advocated the health benefits of a diet rich in fruits and vegetables. Potatoes are root vegetables and complex carbohydrates high in water-absorbing fiber. Therefore eating potatoes makes you feel more satisfied and less hungry and can actually help you to lose weight. Continue reading “Want to Lose Weight? Eat Potatoes”

Purple Jasmine Rice Pudding: Fair Trade and Gluten-Free. Sweet!


The Fair Trade initiative is a market-based approach that empowers small growers and craftspeople by organizing them into co-operatives.  Fair Trade’s strategic intent is to work with marginalized producers and workers to achieve economic self-sufficiency and environmental standards.

According to Fairtrade Labelling Organizations (FLO), as of 2007 almost 8 million producers and their families have benefited from Fair Trade projects.¹ The global market for Fair Trade goods experienced significant growth in 2008 and in the face of a global recession, realized sales of about $4.08 billion worldwide, a 22% annual increase.²  An impressive feat that can be attributed to the outstanding partnerships that have evolved between Fair Trade companies such as Alter Eco and the producer communities nurtured by international Fair Trade organizations. Continue reading “Purple Jasmine Rice Pudding: Fair Trade and Gluten-Free. Sweet!”

Mayo Clinic Study: Celiac disease 4 times more common than 1950s

gluten.jpg According to findings of a Mayo Clinic study published July 2009 in the journal Gastroenterology¹, Celiac disease (CD) is over four times more common today than it was 50 years ago. The study also found that subjects who did not know they had celiac disease were nearly four times more likely than celiac-free subjects to have died during the 45 years of follow-up. When people with celiac disease eat gluten, a response is triggered by the body’s immune system that damages the lining of the small intestine. Over time, this interferes with the absorption of nutrients and can lead to a wide range of serious problems. Because of this, people with celiac disease must avoid eating any food that contains gluten. Even small amounts of gluten can affect those with CD and damage can occur to the small bowel even when there are no symptoms present.

Continue reading “Mayo Clinic Study: Celiac disease 4 times more common than 1950s”

The Skinny on Soy


Soyfoods are hot – or not – depending on whom you believe. Soy, superstar of healthy alternatives, has been under attack. The Internet is a great resource for news and information about health and science and 87 percent of online users have researched a scientific topic at one time or another.¹ The Internet is also where sensationalistic claims based on half-truths and junk science, are legion.

There’s no denying that the mighty soybean is a nutrition powerhouse, containing high quality protein, complex carbohydrates and a virtual pharmacopeia of phytochemicals credited with the prevention of coronary heart disease, hypertension and many forms of cancer.²

Soyfoods’ appeal was once limited to the counter-culture. In recent years, interest in the health benefits of soy intensified in the research community and the popularity of soyfoods skyrocketed. Continue reading “The Skinny on Soy”

Freedom Gardeners: Homegrown Revolution

final1.jpg In March of this year, First Lady Michelle Obama planted the first White House vegetable garden since the ‘Victory Garden’ days of Eleanor Roosevelt. Edible landscaping is as old as Babylonia and has been cultivated throughout history, often gaining prominence in times of social or economic instability. This type of urban agriculture sprouted up in the 16th and 17th centuries in Europe where the potager or kitchen garden supplied vegetables, herbs and fruit. In WWI they were called Liberty Gardens and subsequently became the Relief Gardens of the Great Depression era. Freedom Gardens, a sort of a Facebook meets Farmer’s Almanac, is a social networking site for homegrown food enthusiasts that launched in May of 2008. Here, novice and expert growers from all over the world gather to post success stories, ask questions and share techniques and ideas that support self-sustained living. Visit for information on how to raise finances.

Continue reading “Freedom Gardeners: Homegrown Revolution”

Turmeric: Spice of Life

tumeric.jpg In the Old World, where spices were valued for depth of flavor and prized for therapeutic properties, turmeric was called ‘The Spice of Life.’ Turmeric has flavored food and prevented spoilage for centuries, adding a characteristic golden hue and warm ginger flavor to dishes from Asia to the Middle East. Spices are cited repeatedly as a significant part of the ancients’ daily lives in Egyptian hieroglyphics recorded on the walls of the pyramids and in passages of the Old Testament. There is evidence of cultivated spices, herbs and seeds long before recorded history and archeologists estimate that primitive man had discovered aromatic plants as early as 50,000 B.C.

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Quinoa: Super Grain with Environmental Benefits


Elegant, delicious, and easy to digest, quinoa (keen-wa) is a small disk shaped seed that looks a lot like a sesame seed. Classified as a grain, quinoa is actually the seed of a leafy plant related to spinach.

Quinoa is simple to prepare and cooks in just 15 minutes to a light, fluffy consistency with a delicate, nut-like flavor. The germ is external and pulls away slightly when cooked, forming an attractive, delicate ring around the perimeter. Quinoa makes a lovely presentation and can be used in place of most other grains in any recipe.

Revered as sacred by the ancient Incas, quinoa has been recognized as a “superfood” because of its remarkable nutritional value. Like soybeans, quinoa is exceptionally high in lysine, an amino acid that is rare among vegetables. This versatile grain is high in protein, calcium and iron, a good source of phosphorous, vitamin E and several of the B vitamins. In addition to all this, quinoa tastes terrific! Continue reading “Quinoa: Super Grain with Environmental Benefits”