1 cup whole wheat flour
2 cups all purpose flour
1 tsp salt
1 tsp baking powder
1 tsp baking soda
3 tsp cinnamon
1 tsp nutmeg
2 eggs
3/4 cup vegetable oil
1/2 cup buttermilk
2 cups sugar
3 tsp vanilla
2 cups zucchini, minced in a food processor or grated*
1 cup walnuts, finely chopped
* If you wish to "hide" the zucchini in the muffin, try peeling before mincing.
Preheat the oven to 350 deg F. Line a muffin pan with papers.
Sift together in a medium size bowl, flours, salt, soda, powder, cinnamon and nutmeg.
In a mixing bowl beat together eggs, oil buttermilk sugar and vanilla. Add dry ingredients and mix well. Add zucchini and walnuts, stir until combined.
Fill muffin papers about 2/3 full. Cook until golden around the edges, about 20 minutes. Makes 2 dozen.
These muffins are delicious served warm. If you want a healthier version you can try replacing the oil for a mixture of applesauce and ground flax. I also think the sugar can be could be cut to almost half and replaced with agave nectar... if you have it.
Monday, September 21, 2009
Friday, September 18, 2009
Chile con Soy
I normally try to avoid processed vegetarian fare and just stick to classic whole foods. However, I am married to a classic carnivore who doesn't always enjoy eating my "rabbit food" recipes. This is a recipe that can satisfy both our tastes:
1 tbsp olive oil
1 large yellow onion, chopped
12 oz soy chorizo (can be purchased at Trader Joe's)
2 cups of your favorite marinara sauce
2 cans kidney beans, drained
1 can black beans, drained
Heat the olive oil in a large skillet and add the onions. Cook for several minutes until translucent. Add the soy chorizo, don't forget to take it out of it's (plastic!) "casing." Add the marinara sauce and beans. Simmer 15-20 minutes. Serve with your favorite cornbread, or mine.
Why should I eat that?
Onions All foods in the alliaceous family (garlic, onions, leeks, shallots, chives) help to regulate blood sugar. They also reduce the carcinogenic affects of nitrosamines and N-nitroso compounds, found in overgrilled meat and tobacco combustion. They promote apoptosis (cancer cell suicide) in colon, breast, lung and prostate cancer, and leukemia. source.
Soy contains phytochemical molecules that counteract the mechanisms essential to the survival and spread of cancer. Some of these molecules are phytoestrogens which are very similar to the natural and chemical estrogens, which are known to be one of the causes of breast cancer. Soy phytoestrogens, however, are much less biologically active and they work to lower the overstimulation of natural estrogen in the body. This may contribute to the slowing of the growth of estrogen-dependent tumors. source.
Kidney beans are high in fiber which contributes to healthy digestion. Foods which are high in fiber also aid in lowering cholesterol and can prevent blood sugar levels from rising to rapidly after a large meal. Preventing spikes in blood sugar is not only helpful to those with hypoglycemia and diabetes but can also lead to a lower chance of developing several types of cancer in healthy individuals. Kidney beans are also high in folate which can help prevent heart attack, stroke and peripheral artery disease.
Black beans have high levels of antioxidants, around the same amount as cranberries and grapes. Antioxidants can help prevent free-radicals in the body which can contribute to atherosclerosis and cancer. Black beans are also high in fiber which contributes to healthy digestion, lowered cholesterol and can aid in blood sugar stabilization. They are also high in folate which can help prevent heart attack, stroke and peripheral artery disease.
Marinara sauce Cooking tomatoes allows the release of lycopene, which contributes to heart health and has also been proven to lead to longer survival times from prostate cancer in men.
1 tbsp olive oil
1 large yellow onion, chopped
12 oz soy chorizo (can be purchased at Trader Joe's)
2 cups of your favorite marinara sauce
2 cans kidney beans, drained
1 can black beans, drained
Heat the olive oil in a large skillet and add the onions. Cook for several minutes until translucent. Add the soy chorizo, don't forget to take it out of it's (plastic!) "casing." Add the marinara sauce and beans. Simmer 15-20 minutes. Serve with your favorite cornbread, or mine.
Why should I eat that?
Onions All foods in the alliaceous family (garlic, onions, leeks, shallots, chives) help to regulate blood sugar. They also reduce the carcinogenic affects of nitrosamines and N-nitroso compounds, found in overgrilled meat and tobacco combustion. They promote apoptosis (cancer cell suicide) in colon, breast, lung and prostate cancer, and leukemia. source.
Soy contains phytochemical molecules that counteract the mechanisms essential to the survival and spread of cancer. Some of these molecules are phytoestrogens which are very similar to the natural and chemical estrogens, which are known to be one of the causes of breast cancer. Soy phytoestrogens, however, are much less biologically active and they work to lower the overstimulation of natural estrogen in the body. This may contribute to the slowing of the growth of estrogen-dependent tumors. source.
Kidney beans are high in fiber which contributes to healthy digestion. Foods which are high in fiber also aid in lowering cholesterol and can prevent blood sugar levels from rising to rapidly after a large meal. Preventing spikes in blood sugar is not only helpful to those with hypoglycemia and diabetes but can also lead to a lower chance of developing several types of cancer in healthy individuals. Kidney beans are also high in folate which can help prevent heart attack, stroke and peripheral artery disease.
Black beans have high levels of antioxidants, around the same amount as cranberries and grapes. Antioxidants can help prevent free-radicals in the body which can contribute to atherosclerosis and cancer. Black beans are also high in fiber which contributes to healthy digestion, lowered cholesterol and can aid in blood sugar stabilization. They are also high in folate which can help prevent heart attack, stroke and peripheral artery disease.
Marinara sauce Cooking tomatoes allows the release of lycopene, which contributes to heart health and has also been proven to lead to longer survival times from prostate cancer in men.
Zucchini Curry Soup
1-2 tbsp olive oil
1 large or 2 smallish vidalia onions, chopped.
1 tsp curry
2 or 3 medium to large-ish zucchini
2 cups or so vegetable stock
salt and pepper
sour cream (optional)
Heat the oil in a large saucepan, add onions and curry. Cook until translucent, stirring occasionally. Meanwhile peel the zucchini and chop into large chunks. Throw the chunks into your food processor or blender and chop. Add the zucchini to the pot with the veggie stock. Cook about 30 minutes or so. Add salt and pepper. Can be served hot or cold. Great with fresh bread and a small dollop of sour cream.
Why should I eat that?:
Curry powder Turmeric (the yellow powder in curry) is among the most powerful antiinflammatories identified today. It helps stimulate cancer cell suicide (apoptosis) and reduces tumor growth. It can also possibly enhance the effectiveness of chemotherapy for cancer patients. Turmeric is most effective when combined with black pepper and olive oil. source.
Onions All foods in the alliaceous family (garlic, onions, leeks, shallots, chives) help to regulate blood sugar. They also reduce the carcinogenic affects of nitrosamines and N-nitroso compounds, found in overgrilled meat and tobacco combustion. They promote apoptosis (cancer cell suicide) in colon, breast, lung and prostate cancer, and leukemia. source.
Zucchini Contains vitamin C, a powerful antioxidant with anti-inflammatory properties. It also has high levels of folate, potassium, manganese and vitamin A.
1 large or 2 smallish vidalia onions, chopped.
1 tsp curry
2 or 3 medium to large-ish zucchini
2 cups or so vegetable stock
salt and pepper
sour cream (optional)
Heat the oil in a large saucepan, add onions and curry. Cook until translucent, stirring occasionally. Meanwhile peel the zucchini and chop into large chunks. Throw the chunks into your food processor or blender and chop. Add the zucchini to the pot with the veggie stock. Cook about 30 minutes or so. Add salt and pepper. Can be served hot or cold. Great with fresh bread and a small dollop of sour cream.
Why should I eat that?:
Curry powder Turmeric (the yellow powder in curry) is among the most powerful antiinflammatories identified today. It helps stimulate cancer cell suicide (apoptosis) and reduces tumor growth. It can also possibly enhance the effectiveness of chemotherapy for cancer patients. Turmeric is most effective when combined with black pepper and olive oil. source.
Onions All foods in the alliaceous family (garlic, onions, leeks, shallots, chives) help to regulate blood sugar. They also reduce the carcinogenic affects of nitrosamines and N-nitroso compounds, found in overgrilled meat and tobacco combustion. They promote apoptosis (cancer cell suicide) in colon, breast, lung and prostate cancer, and leukemia. source.
Zucchini Contains vitamin C, a powerful antioxidant with anti-inflammatory properties. It also has high levels of folate, potassium, manganese and vitamin A.
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