Zucchini Patties

From:  http://allrecipes.com/recipe/13941/zucchini-patties/?internalSource=staff%20pick&referringId=17257&referringContentType=recipe%20hub

Made 10 cakes
Ingredients:

2 cups grated zucchini, remove moisture with paper towels (I used two zucchini)
2 eggs, beaten
1/4 cup chopped onion
1/2 cup all purpose flour
1/4 - 1/2 cup grated Parmesan cheese
1/4 - 1/2 cup grated mozzarella cheese
dash of pepper
dash of oregano
2 tablespoons fresh parsley chopped fine

For salad and dressing:

2 tablespoons red wine vinegar
1 tablespoon balsamic vinegar
dash of oregano
dash of basil
dash of thyme
2 teaspoon of olive oil
1 teaspoon honey
1 teaspoon dijon mustard
mixed baby greens
feta cheese, crumbles
Gala apple - (or apple of similar taste) thinly sliced

Cakes:

Mix everything together in a large bowl.  I use an electric skillet set at 350 degrees.  Once it is 350, spray the pan with cooking spray.  Take a 1/3 cup measuring cup and scoop out the batter.  I cooked it 2-3 minutes per side.  Before you flip the pancake, spray the uncooked side with cooking spray.

Salad and dressing:

In a container with a lid, mix all items (down to the baby greens) together.  shake well.

Assemble:

On a regular size dinner plate, place three cakes (like a stack that has fallen over).  Top with some of the baby greens.  Sprinkle a little feta cheese on the greens, and drizzle the dressing over it.  Top with two or three pieces of apple.

Roasted Asparagus and Tomato Penne Salad with Goat Cheese

From:  http://www.myrecipes.com/recipe/roasted-asparagus-tomato-penne

4 servings

Ingredients

2 cups uncooked penne or mostaccioli (tube-shaped pasta)

12 asparagus spears

12 cherry tomatoes

4 tablespoons extra-virgin olive oil, divided

1/2 teaspoon black pepper, divided

1 tablespoon minced shallots

2 tablespoons fresh lemon juice

1 tablespoon Dijon mustard

1 teaspoon dried herbes de Provence (rosemary, oregano, basil, fennel)

1 1/2 teaspoons honey

1/2 cup pitted kalamata olives, halved

2 cups baby spinach

1/2 cup (2 ounces) crumbled goat cheese

Preparation

1. Preheat oven to 400°.
2. Cook pasta according to package directions, omitting salt and fat; drain and set aside.
3. Place asparagus and tomatoes on a jelly-roll pan. Drizzle with 1 tablespoon olive oil; sprinkle with 1/4 teaspoon black pepper. Toss gently to coat; arrange asparagus and tomato mixture in a single layer. Bake at 400° for 6 minutes or until asparagus is crisp-tender. Remove asparagus from pan. Place pan back in oven, and bake tomatoes an additional 4 minutes. Remove tomatoes from pan; let asparagus and tomatoes stand 10 minutes. Cut asparagus into 1-inch lengths; halve tomatoes.
4. Combine shallots and the next 4 ingredients (through honey) in a small bowl, stirring with a whisk. Gradually add remaining 3 tablespoons oil, stirring constantly with a whisk. Stir in remaining 1/4 teaspoon black pepper.

5. Place pasta, asparagus, tomato, olives, and arugula in a large bowl; toss. Drizzle juice mixture over pasta mixture; toss. Sprinkle with cheese. 

New Mexican Green Chile Black Bean Burgers

From:  http://www.ambitiouskitchen.com/2014/07/new-mexican-green-chile-black-bean-burgers/

Ingredients

1 teaspoon olive oil
½ red onion, finely diced
2 cloves garlic
1 red bell pepper, diced
1 large green chile, stemmed, seeded and finely chopped (I substituted half a green bell pepper)
1 teaspoon cumin
½ teaspoon oregano
1 teaspoon chili powder
1 – 16 oz can low-sodium black bean, rinsed and drained
1/2 cup sweet corn
Salt and black pepper, to taste
1 egg
1/2 cup gluten-free oat flour, plus more if necesssary
nonstick cooking spray
6 of your favorite hamburger buns, if desired
Tomatoes, lettuce, onion, and any other fixings you desire

Instructions

1. Heat olive oil in skillet over medium-high heat. Add in onions and cook until slightly softened, about 3 minutes. Add garlic, green chiles and red pepper; cook and stir until soft another 3 minutes. Remove from heat and stir in cumin, oregano, and chili powder; transfer to bowl to let cool.
2. Add black beans to food processor and pulse until smooth but still a little chunky. Transfer beans to the bowl and add corn, cilantro and salt and pepper. Stir, taste, and adjust seasonings if necessary. Next add in egg and oat flour; stir until well combined, then divide into 6 firmly packed patties and place in fridge for 30 minutes to allow patties to cool so that they stay together better when cooking. If the mixture is too wet to form into patties, you can add a tiny bit more oat flour but don't overdo it!
3. When you are ready to cook the burgers, spray a large skillet with non-stick cooking spray and place over medium-high heat. Add the burgers and cook, flipping once, until cooked and browned on each side. I typically cook mine for 3-4 minutes on each side. Be gentle when flipping the burgers so that they don’t fall apart.
4. Place on buns or in lettuce wraps and top with extra green chile, avocado slices, tomato, lettuce, and any other toppings or condiments you desire.

Wild Rice Soup

From:  http://www.diabetesforecast.org/2008/nov/recipes/wild-rice-soup.html

8 generous size portions

Ingredients

2 Tbsp. olive oil
4-6 carrots, peeled and diced
4 celery stalks, diced
1 large onion, diced
2 bell pepper, diced (recommend one be orange or yellow)
2 cups low-fat, reduced-sodium vegetable broth

4 cups of water

  

Herb Bag 

6 sprigs fresh parsley 

6 sprigs fresh thyme 

1-2  garlic clove, peeled, left whole 

 dash crushed red pepper flakes 

2 cups un-cooked wild rice blend

2 cups original sugar-free almond milk

1/2 cup toasted almond slivers 

Directions

1.In a large saucepan, heat the oil over medium heat. Add the carrots, celery, onion, and bell peppers and sauté on medium-low for about 10 minutes. Add the broth and water and bring to a simmer.

2.To prepare the herb bag, add the herb bag ingredients to a square of cheesecloth, and tie it up. Place the herb bag in the simmering broth and vegetables. Continue to simmer for 15 minutes. Remove the herb bag from the broth.

3.Add the wild rice and simmer for 45 minutes more.

4.Add in the milk, almonds and heat through, but do not boil.

Leigh Wagner - University of Kansas Integrative Medicine’s Clinical Research Center test kitchen

From: http://www.kansascity.com/living/food-drink/come-into-my-kitchen/article31306610.html

By Mary Pepitone
Special to The Star

How do you begin to educate people about the best food choices when there are so many marketing strategies for “low-fat,” “gluten-free” or diets involving the latest food fad? It’s really very simple: The best foods for you don’t come packaged with a long list of ingredients. As humans, we’re meant to eat a variety of foods, and I encourage people to eat as many colorful and organic fruits and vegetables as possible.

For long-term health, it’s important to cut out refined sugars and seek sources of organically raised protein, too. Here in Kansas City, we are so lucky to have groups like Cultivate KC that support urban farming, so you can actually have a relationship with the farmer and the farm on which your food is grown through community supported agriculture (a farm-to-consumer subscription service).

But why doesn’t broccoli ever taste as good as a chocolate chip cookie? Research shows that refined sugar has an addictive effect on the human brain. I’m not here to food shame people, but it’s interesting that sometimes individuals feel the need to confess their slip-ups to me. If you’re trying to limit your refined sugar intake, I’ve found the best thing to do is quit it cold turkey.
And you don’t have to be sick with cancer, diabetes or any other chronic illness to want to eat better. When you get away from refined sugar, it’s amazing how sweet a sweet potato can taste. While I agree it’s no chocolate chip cookie, a sweet potato certainly is better for you.

Were you raised close to your food roots? I grew up in Lincoln, Neb., and while my mother came from a farming background, it wasn’t until my brother, Tyler, was diagnosed with non-Hodgkin’s lymphoma that my entire family started to really take a serious interest in preparing foods that are healthy and feed the body in a way that promotes wellness.
My brother has been cancer-free for more than two years now, and we are thankful for that. My father, Jim, has put together a very detailed recipe box, and we all jokingly fight over who will get that recipe box one day. My mother, Marlene, was raised on 4-H and spends her time in the garden, while my dad cooks. We’ve all heard, “You are what you eat,” but those words are more than just a platitude; they are really true.

Your cooking classes also seem to create a community in your test kitchen. It’s true. There are the regulars, and it’s not only a time for me to share healthy recipes and information. There’s a lot of sharing between people in attendance, too.
The idea of minimizing highly refined sugars from your diet is a simple one, but it isn’t that easy. There can be other catalysts to eating better besides having a chronic illness. Some people are motivated by the idea of what healthy foods they can feed their children, some people want to lose weight and just feel better with more energy.

What people don’t realize is that when you start to eat better foods, it also is better for the environment, because organic practices are more sustainable.
I am not a cancer or chronic disease expert — every person and every case is different. But I am here to help others try to cultivate a healthy relationship with the foods they eat.

Leigh Wagner

Residence: Kansas City
Occupation: Registered dietitian/nutritionist, promoting wellness through healthy cooking demonstrations in the University of Kansas Integrative Medicine’s Clinical Research Center test kitchen. The free Kitchen Therapy classes take place at noon this Thursday, Sept. 17 and Oct. 15. To make a reservation, call 913-945-7624 or go to MidwestCancerAlliance.org.

d more here: http://www.kansascity.com/living/food-drink/come-into-my-kitchen/article31306610.html#storylink=cpy

Crunchy Granola Wedges

From: http://www.eatingwell.com/recipes/granola_bar_wedges.html
Makes: 8 servings
Active Time: 15 minutes
Total Time: 1 hour

Ingredients

• 2 cups rolled oats
• 1 cup sunflower seeds 
• 1 cup chopped nuts
• 1/2 cup honey
• 1 cup dried cranberries
• Pinch of salt

Preparation

1. Preheat oven to 400°F.
2. Spread oats, wheat flakes and seeds (or nuts) on a baking sheet. Bake until fragrant and starting to brown, about 10 minutes.
3. Coat a 9-inch pie pan with cooking spray. Cook 1/2 cup honey in a large saucepan over medium-high heat, without stirring, until large foamy bubbles form and it starts to darken at the edges, 2 to 4 minutes. (The bubbles will start out small and increase to about 3/4 inch or larger when the honey’s done.)
4. Immediately pour the toasted oat mixture into the honey, add cranberries and salt and stir until completely coated. Quickly press the granola into the prepared pie pan using a heat-resistant spatula coated with cooking spray. Let cool for 30 minutes. Cut into wedges and transfer to a wire rack to cool completely.

Broccoli and Brussels Sprouts Slaw

From: http://www.bonappetit.com/recipe/broccoli-and-brussels-sprouts-slaw

active: 20 mintotal: 20 minServings: 4

Ingredients

Servings: 4

• 1 small head or ½ of a large head of broccoli
• 6 ounces brussels sprouts, trimmed, thinly sliced lengthwise
• ½ teaspoon kosher salt, plus more
• ½ ounce Parmesan, finely grated, plus more, shaved, for serving
• ¼ cup olive oil
• 3 tablespoons fresh lemon juice
• Freshly ground black pepper
• ½ cup Spanish olives
• ¼ cup unsalted roasted almonds, coarsely chopped

• Trim broccoli stalk and peel. Halve head lengthwise. Starting at the crown, thinly slice both halves, including the stalk (alternatively, you can slice both broccoli and brussels sprouts in a food processor). Combine broccoli and brussels sprouts in a large bowl and toss with ½ tsp. salt. Let sit 10 minutes to soften slightly.

• Meanwhile, chop anchovies, if using, then mash to a paste with the side of a chef’s knife. Combine anchovies, grated Parmesan, oil, and lemon juice in a small bowl; season with salt and pepper. Drizzle over slaw; toss to coat. Serve topped with olives, almonds, and shaved Parmesan.

• Do Ahead: Slaw (without almonds) can be made 1 day ahead. Cover and chill. Add almonds just before serving.

Spiced Apple Cider and Sweet Potato Quinoa Bowl

From:  http://heatherchristo.com/2015/10/11/spiced-apple-cider-and-sweet-potato-quinoa

Prep time:  15 mins

Cook time:  25 mins

Total time:  40 mins

Serves: 4-6

Ingredients

• 3 cups apple cider
• 2 cup quinoa
• 2-3 sweet potatoes, peeled and cut into bite sized pieces
• 3 tablespoons olive oil
• kosher salt
• 2 cups kale - baby or cut up with stems removed
• 1 cup fresh apple, diced or thinly sliced
• 1/2 cup dried cranberries
• 1 cup toasted walnuts
• ¼ cup minced fresh flat leaf parsley
• Apple Cider Dijon Vinaigrette:
• 1 clove garlic
• 2 tablespoons Dijon mustard
• 2 tablespoons apple cider
• 3 tablespoons apple cider vinegar
• ¼ cup olive oil
• kosher salt

Instructions

1. Preheat the oven to 400 degrees.
2. In a small pot, add the apple cider and the quinoa and kosher salt. Bring to a simmer over medium heat and add the lid. Reduce the heat to low and simmer for 20 minutes.
3. Toss the sweet potatoes with 3 tablespoons of oil and kosher salt and roast on a bare sheetpan for 17 minutes until golden brown and tender.
4. To make the dressing, combine the garlic, Dijon, apple cider, apple cider vinegar and olive oil and puree until smooth. Season to taste with kosher salt.
5. When the quinoa is finished, fluff with a fork and let cool slightly. Toss the quinoa with the red onion, dried cranberries and parsley along with a few tablespoons of the dressing. Season to taste with kosher salt.
6. On a bed of baby kale pile the quinoa and then arrange the roasted sweet potatoes, apples and walnuts on top and drizzle with the dressing.

Superfood salad

From: http://www.jamieoliver.com/recipes/vegetables-recipes/superfood-salad/#5vg60sFi8HEAFKgd.97


Ingredients


• 2-3 sweet potatoes
• 1 pinch of dried chilli flakes
• 1 pinch of ground coriander
• 1 small pinch of ground cinnamon
• olive oil
• sea salt
• freshly ground black pepper
• 1 cup quinoa
• 1 head broccoli
• 1/4 cup mixed nuts , such as walnuts, almonds and Brazil nuts
• 1 pomegranate
• extra virgin olive oil
• 2 limes , juice of
• 1 splash of balsamic vinegar
• sprouts
• 1 fresh red chilli
• 1 ripe avocado
• To serve:
• sprouts
• 20 g feta cheese


Method

Preheat the oven to 200ºC/400ºF/gas 6. Scrub and chop the sweet potatoes into 1/2 inch or bite size chunks. Place into a roasting tray with the chilli flakes, ground cinnamon, a drizzle of olive oil and a little salt and pepper, then toss well. Spread out into an even layer and place in the hot oven for 15 to 20 minutes, or until golden and crisp.

Meanwhile, cook the quinoa according to the packet instructions in a medium pan of boiling salted water. Click off and slice the broccoli into small florets, then halve and finely slice the stalk. Place into a heatproof colander and rest it over the quinoa pan. Cover and steam for 3 minutes, or until just tender. Once cooked, drain and rinse the quinoa under cold running water, then leave to cool along with the broccoli. Remove the sweet potato from the oven and leave it to cool, too.

Meanwhile, toast the nuts in a dry frying pan over a medium-high heat for 2 to 3 minutes, then transfer to a pestle and mortar and crush lightly. Halve the pomegranate and squeeze the juice from one half into a large bowl. Add 3 times as much extra virgin olive oil (I didn't think it needed this much oil), the lime juice and balsamic vinegar. Whisk well and season to taste.

Add the cooled broccoli and sprouts to the dressing. Finely slice the chilli and add to the bowl along with the quinoa and sweet potato. Toss well, spread out on a serving platter, then scoop out and dot over the avocado flesh. Bash the reserved pomegranate half with a wooden spoon so the seeds come tumbling out and scatter these over the platter along with the nuts, place sprouts on top, then serve with a crumbling of feta cheese.

Read more at http://www.jamieoliver.com/recipes/vegetables-recipes/superfood-salad/#2ptx1VAyxuQ0RbFt.99

How to Increase Collagen By Eating the Right Foods

From http://www.healthcentral.com/skin-care/c/742375/55533/increase-eating/

When you pass the cosmetic counter these days, all you seem to see are anti-wrinkle creams. Do these products actually work and do they really keep your skin looking younger? The anti aging industry is a huge business. Many of us want to look younger, which makes it easy for these big companies to convince us, their cream with collagen will do the trick.

Most of these anti-wrinkle creams containing collagen and elastin, and won't do anything for us at all due to the fact that that these two ingredients are structurally too dense to readily enter our skin. Unless both of these substances undergo extensive processing that will allow them to be absorbable then they will stay on the surface of the skin doing nothing.

Collagen is a type of protein, and works with keratin to provide the skin with strength, smoothness, elasticity and resilience. It is produced by the skin and other parts of the body. When you are young, you have an abundance of collagen in your body, which is why young children have such lovely shiny hair and smooth skin. It is referred to, as the cement which holds everything together. As you age collagen production declines and weakening of the skin occurs, this is when skin wrinkles, necks become saggy, lines form around eyes and mouth.

The skin is made up of three layers, epidermis, dermis and hypodermis. The second layer of the skin (dermis) is where the protein collagen is found. Collagen molecules are bundled together throughout the dermis.

Always remember, anti aging facial creams with chemicals in them can actually age you instead of reversing aging. If these creams are not effective, what can be done to help stimulate skin cells , in order to boost collagen production.

There are ways to help you increase the collagen in your skin, so you have to know what nutrients your body really needs to do this.

Soy products such as soymik and cheese contain an element known as genistein. The presence of genistein gives soy products their collagen production qualities, as well as helping to block enzymes that tend to break down and age the skin. Just about any soy product contains enough genistein to be helpful, including soy products that have been developed as substitutes for meat products.

Dark green vegetables are also excellent examples of food containing collagen producing agents. Add drak green leafy veggies such as spinach, cabbage and kale to your diet every day. They are packed with an antioxidant called lutein. You need 10 mg to get results - which equates to about 4oz. of spinach or 2oz. of kale. Recent French research suggests this will boost skin hydration and elasticity, fighting wrinkles. Rich in Vitamin C, regular consumption of kale, spinach,collards, and asparagus help to strengthen the body's ability to manufacture collagen and to utilize the protein effectively.

Beans help your body produce a vital anti-ageing substance called hyaluronic acid. Aim for at least two tablespoons of beans each day - broad or butter beans make a great substitute for mashed potatoes.

Red fruits and vegetables also are excellent sources to up the collagen content of foods in the diet. The presence of lycopenesl in these types of foods helps to act as

antioxidants, which in turn increases collagen production. Try adding red peppers, beets, and fresh or stewed tomatoes to the diet. Also include sweet potatoes, carrots and more. Research from Dr Ronald Watson at the University of Arizona has found that the antioxidants in red, yellow and orange foods build up under the skin creating extra UV protection. "The effect is so strong that eating six portions a day for about two months will build a natural barrier equivalent to a factor four sunscreen," says Dr Watson.

Vitamin C rich fruits and vegetables are natural sources of collagen production. You should try to include citrus fruits like oranges, lemons and strawberies into your daily diet.

Prunes One of the biggest causes of skin aeing is attack by substances called free radicals, that break down healthy skin tissues. Antioxidants helps neutralise these free radicals before they can do any damage - and prunes are the fruit containing the absolute highest level of antioxidants. Blueberries are a close second. Eat five to six prunes, or a small basket of blueberries, daily to get a great health boost .

Omega Acids also help to create an ideal environment for collagen production. Fish such as salmon and turna are excllent sources of omega fatty acids. Nuts such as cashews, pecans, almonds and Brazil nuts contain healthy amounts as well.

Flaxseed is a major sources of the healthy fat omega-3. Skin cells are surrounded by a fatty layer made from this and other fats so, the higher your omega-3 intake the stronger that layer is, and the plumper your skin cells are - which helps disguise lines and wrinkles. Mix it into smoothies or add it to balsamic vinegar and use it as a salad dressing, but try to have a tablespoon each day.

Foods that are rich in sulphur content are also important to collagen production. Among these are green and black olives, fresh cucumbers, and fresh stalks of celery. Working in conjunction with the sulphur, vegetables that are rich in Vitamin A also aid in keeping collagen levels high. Try adding raw carrots, fresh cantaloupe and baked sweet potatoes to the diet for an extra boost.

Turkey contains a vital skin-friendly protein called carnosine that slows down a process in the skin called cross-linking. When this happens, fibres grow into the collagen of the skin making it stiff and inelastic. This then stops it snapping back when you do things like smile, laugh or frown - and this is what causes smile lines or crows feet. Eat turkey two to three times a week.

Chocolate is really is good for your skin. In studies in Germany, it was found that after drinking a cocoa-packed drink, blood flow to the skin was boosted (meaning it gets higher levels of nutrients and moisture). It also seemed to be more protected against UV damage - the number-one skin ager. Only dark chocolate contains enough antioxidants to have effects, though.

Manuka Honey is a special honey from New Zealand with unique healing properties. It has been used in skin care for centuries by the Maori people of New Zealand and it's easy to understand why. When used topically, Active Manuka Honey can restore and rejuvenate your skin. It supports the skin cell renewal process and assists in the formation of stronger collagen protein. As an added benefit, active manuka honey is rich in antioxidants and helps to reduce blemishes.

Rose hips are one of the plants extract that can present a rich source of collagen. They contain a high level of vitamin C, which is good for the production of collagen.

Avocado Oil If you want to know how to naturally produce collagen, you need to use face masks or creams that contain avocado oil. Avocado oil is deeply hydrating and highly compatible with the natural oils in your skin. Avocado oil is high in plant steroids, which help to reduce blemishes and age spots. It also helps to regenerate and rejuvenate skin damaged by free radicals. Avocado oil is important because it is scientifically proven to stimulate collagen production and it increases the proportion of soluble collagen in the dermis of your skin. And don't forget to include fresh avocadoes in your favourite salad and soup recipes!


One of the key points to keep in mind is that it is possible to provide everything your body needs to produce collagen by eating a balanced diet. By including some of the foods mentioned here, you will soon begin to see a difference in the quality of your skin tone, as well as have an improved sense of overall health. So toss those "collagen" creams out and start shopping for foods that will actually help you re-grow the collagen you have lost!

- See more at: http://www.healthcentral.com/skin-care/c/742375/55533/increase-eating/#sthash.JS3vyuiY.dpuf