soup

Creamy, Healthy, and Easy Soup du Jour!

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Hi friends! My second video blog is here for you today. I made a delicious, healthy, and easy soup that you will enjoy making almost as much as you’ll enjoy eating! Here’s the recipe:

Creamy Cauliflower Soup

4 cups chicken stock

1 cauliflower

1 brick cream cheese

1 tablespoon Dijon mustard

4 oz butter

Salt and pepper

1/2 lb bacon

Paprika

1/2 cup chopped walnuts

Chop the cauliflower into small florets, add to the stock and boil until tender. Cut the bacon into small pieces and fry until crispy. Drain and set aside. Add the mustard, cream cheese, and butter to the cauliflower in the stock. Use a hand mixer or a blender to combine until smooth. Add the bacon crumbles, paprika and walnuts as a garnish. It’s creamy and has so much flavor. You’ll love it! Eating low-carb soups like this will help you live a life of vitality- with Valerie!

Make THIS Today!

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Hello, friends! It’s a gloomy day in Indiana, and looking at the forecast for the coming week fall weather has returned! I LOVE fall. There are so many wonderful things about fall. Warm days, crisp evenings, apples, bonfires, sweatshirts and jeans are just some of the many things I enjoy about fall. Another thing I like about fall is the return of comfort food to my menus. Don’t get me wrong, I love homegrown produce and grilling in the summer. However, after a while I’m ready for soups, stews and pot roast.

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Can you smell the deliciousness?!!

 

Pot roast is the focus of my blog today, but not just any old pot roast, my yummy, warm, comforting Mexican pot roast. I used my homegrown tomatoes, onions, and peppers, as well as my homemade Mexican tomato sauce to make it. See my previous post, “Roast These For Optimal Nutrition!” to make my delicious sauce, read to the end for the Mexican version!  https://vitalvaldecap.com/2016/08/12/roast-these-for-optimal-nutrition/ If you don’t grow your own veggies, you can easily use produce from the grocery store or farmer’s market. Just make sure to use organic products whenever possible.

When I made my pot roast the other day, it was so delicious that I forgot to take pictures of the finished product; I was busy shoveling it into my mouth! Because Danielle is now in her own apartment, I’ve been diligently freezing leftovers for her to take with her for days when she doesn’t have time to cook. I  froze the leftovers and sent them with Danielle to her apartment, and she was kind enough to take pictures of the plating for me. This roast is EASY to make, just use your crockpot and assemble the ingredients in the morning, and by the time you’re ready to eat it will be done. The smell in your house/apartment by the time you return will be to-die for!

Crockpot Mexican Pot Roast

  • 2.5-3 lb chuck roast
  • 2 tablespoons extra virgin olive oil
  • 1 large onion rough chopped
  • 2 bell peppers, any color
  • 1 large tomato, chopped
  • 2 jalapeno peppers (ribs and seeds removed)
  • 2 cups Mexican flavored tomato sauce or red enchilada sauce
  • 1 teaspoon chile powder
  • 1 teaspoon cumin
  • 2 tablespoons minced garlic
  • 1 teaspoon oregano
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

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Place the chuck roast into your crockpot. I used one of these cool crockpot liners that I found at Target, you just line your crockpot with one, add the ingredients, cook, and after you serve your meal you can just throw away the liner. No clean up- fab! 🙂 Add half of the chile powder, cumin, garlic, oregano, salt and pepper directly to the meat. Next, include the extra virgin olive oil.  Pour the sauce on top of the meat. Sprinkle the rest of the chile powder, cumin, garlic, oregano, salt and pepper on the sauce.

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Chop onions, peppers and tomatoes, and then place them on top of the meat and sauce. Cook on low for 8-10 hours, or 4-5 hours on high. Serve with green beans, potatoes, or tortillas. Olé!

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Thanks for the pictures, Danzy! 🙂

 

This roast is protein rich, as well as full of vitamins, minerals and antioxidants, so it’s super healthy, and the flavor is warm, juicy and bursting with deliciousness.  You’ll love it, I promise! It’s also inexpensive to make, as chuck roast is one of the cheapest cuts of meat, and the vegetables are not expensive either. Eating food that is good tasting and good for you like my Mexican pot roast will help you live a life of vitality- with Valerie! 🙂

The Superfood You Need To Eat TODAY!

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Hello friends! As you know I always try to eat as healthily as I can. Lately though, I’ve been evaluating my diet and realizing that there are places in my healthy eating plan where I can substitute even healthier foods to get more nutritional bang for my buck. Last week I blogged about healthy cold and flu remedies, and I mentioned that I was experiencing viral symptoms myself. After I finished my post, I decided to make some chicken soup to aid in my healing. As I was thinking about chicken soup an idea popped into my mind. I thought that if there were a way to make chicken soup with QUINOA instead of rice, that would make it even healthier. I started searching around the internet and I found a recipe for a crockpot chicken and quinoa soup that sounded interesting. Since it was so close to dinner time, I didn’t want to use my crockpot so I changed the recipe to a stovetop soup,  adjusted some of the ingredients and cooking time- and voila! A delicious soup that is loaded with nutrition!

Now you may be wondering, why is quinoa so much better than rice or other grains? Excellent question, mi amigos, and now I’m going to tell you why. Quinoa is considered an ancient grain, along with farro, amaranth and barley, because they are almost exactly the same as they were hundreds or even thousands of years ago. Quinoa was even known as “the mother of all grains” to the Inca people when it was first cultivated over 5000 years ago. It usually comes in white, red, or black versions, I like to use a rainbow quinoa in my cooking. Of course, I also always use organic quinoa and try to use organic ingredients whenever possible.

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Consuming 2-3 servings of quinoa and other whole grain foods per day can reduce the risk of cardiovascular disease, type 2 diabetes, high blood pressure, colon cancer and obesity. Quinoa also provides a higher amount of antioxidants than other common grains used in a gluten free diet. Researchers at Columbia University’s Celiac Disease Center found that the nutritional content of gluten free diets was significantly improved by adding oats or quinoa to meals and snacks.

Whole grains like quinoa provide essential vitamins, minerals, and fiber which help to regulate the digestive system and to keep you fuller and more satisfied. In contrast, when you eat simple carbohydrates like white pastas, white rice, and white breads, they are quickly digested but offer little else in the way of nutritional value.

Quinoa is naturally gluten free and contains iron, B vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. It’s one of the only plant foods that is considered a complete protein and comprised of all essential amino acids. It also has a high protein to carbohydrate ratio when compared to other grain products, and it contains a healthy dose of fatty acids as well. 1/4 cup of DRY quinoa contains 160 calories, 2.5 grams of fat, 0 cholesterol and sodium, 27 grams of carbohydrates, 3 grams of fiber, 0 sugars, and 6 grams of protein. Do you need any more convincing that quinoa is the grain for you?! I hope not! Now let’s look at the soup I made with quinoa, it will make your mouth water I promise you!

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Chicken and Quinoa Soup

  • 1 teaspoon extra virgin olive oil
  • 5 boneless, skinless chicken thighs
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 1 cup diced carrots
  • 1 1/2 teaspoon minced garlic
  • 3/4 cups uncooked quinoa
  • 1 26 oz can diced San Marzano tomatoes
  • 6 cups low sodium chicken broth
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon Italian seasonings (basil, oregano, parsley)
  • Salt and Pepper to taste
  • Parmesan Cheese

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Take a large pot, add the extra virgin olive oil, and warm over medium heat. Salt and pepper the chicken thighs on both sides and then add to the pot. Brown them 5 minutes on each side or until the pink totally disappears and remove them from the pot. Put them on a plate to cool a little.

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Add the carrots, onions and celery to the pot and sauté them for 3 minutes until softened. Take the minced garlic, combine it with the vegetables and stir it for a minute.

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Cut the now cooled chicken into decent sized chunks and add it back into the pot with the vegetables.

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Mix in the rest of the ingredients including the quinoa except for the parmesan cheese, and simmer for 30-45 minutes or until the quinoa is soft. As the quinoa cooks it will absorb more liquid so if want a more liquidy soup make sure to take it off the heat as soon as the quinoa is soft. You can also add more chicken broth, but I didn’t need to do that.

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Grate some fresh parmesan cheese onto the top of the soup and you’re ready to eat! It’s full of healthy chicken, vegetables, and quinoa, and it’s super delicious too. It’s also very easy to make with not too many ingredients. So make sure you eat more quinoa, and replace your simple carbs with complex carbs whenever possible. Eating like this will help you live a life of vitality- with Valerie!

Eat this for a long life! 

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Hello friends! Fall is officially here and though the weather is still warm, the trees have started to change colors and the early morning hours have a crispness to them that hasn’t existed previously. 

  
I’ve made a delicious soup that I want to share with you, and I think it is perfect for the cooler weather that is right around the corner. It contains some really healthy ingredients, like kale and white beans. It’s easy too which is key for me at this point in my life. 

Let’s talk about kale for a moment. I know I know, kale was the “it” vegetable of 2014. All I heard about was kale smoothies, kale chips, even kale cake and muffins. I admit I wasn’t too excited about any of these trendy foods, however when I came across a recipe for a soup that contained kale I thought that it seemed like the way to eat it in a way I would enjoy. 

  
Kale is super healthy for you though, it truly is. A cup of kale contains 14% of your calcium needs, 659% of your vitamin A, and 900% of your daily vitamin K. Cooked kale provides you with more iron per ounce than beef, though it can be hard to absorb for your body so it is better to eat kale in conjunction with healthy fats for maximum absorption. 

  
White beans, which this soup also contains, are also extremely good for you, and are one of my favorite things to eat. They have more cancer fighting fiber than healthy red beans. Eating fiber rich food like white beans helps reduce the risk of many cancers, as well as strokes and brain aneurysms. They’re also loaded with flavonoids and other phytochemicals that slow cancer cell growth and decrease chronic inflammation. Also, when you cook white beans you increase their resistant starch levels which acts similarly to fiber by helping the colon eliminate damaged cells that could lead to cancer. 

So now that you know this soup contains some really healthy ingredients I also want to assure you that it’s super easy to make and it tastes amazing too. Does that convince you to try it? Good, I was sure it would!

Kale and white bean soup

  

  • 6 cups unsalted or low sodium chicken broth
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 2 tablespoons minced garlic
  • 1 teaspoon herbs de province
  • 1 bay leaf
  • 2 15 oz cans white beans drained
  • 3 cups kale, remove stems and chopped
  • 2 tablespoons tomato paste
  • Salt and pepper to taste
  • 1 lb HOT Italian sausage links
  • 2 tablespoons fresh lemon juice
  • 1 oz Parmesan cheese 

  
First sauté the onions, carrots and celery in a bit of olive oil in a large pan. I used heirloom carrots and they come in such pretty and different colors, which is what you see in the picture above. 

Next add all the ingredients except the sausage, lemon and Parmesan cheese and bring to a boil for 5 minutes. Then, add the sausage and here’s how. I took the sausage in the casing and squeezed out 1 inch pieces of sausage into the soup, like meatballs. Discard the casings when you’ve done all the sausage. Add the lemon juice and simmer the soup on medium for 30 minutes to cook the “meatballs”. 

  
When it’s done, serve with Parmesan shavings on the top. And that’s it! It is super good, easy and healthy, just how I like it! I know you’ll enjoy it too. Eating soup like this will help you live a life of vitality- like Valerie! 

Peter Piper Knew What He Was Talking About- Here’s Why You Should Do It Too!

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Eat your heart out, Peter, I pickled my own!

Eat your heart out, Peter, I pickled my own!

Now when I speak of our good friend, Peter Piper, I’m not talking about the part where he PICKED the peck of pickled peppers. Though how do you pick pickled peppers anyway? Wouldn’t you have to pick regular peppers and then pickle them? So confusing,  those old tongue twisters. No it’s the PICKLED part of the peppers that I want to focus on today.

You may be thinking, why should I care about pickled peppers or pickled anything else? Here’s why you should care- pickled or fermented vegetables are SO GOOD for you! And we’re talking ANYTHING pickled- like cucumbers (most common vegetable pickled), radishes, green beans, cabbage (think sauerkraut), and the Korean fermented vegetable dish called Kim chi. Did you know that pickled foods contain probiotics (good bacteria that helps your gut health)? Yes, that’s true. Let me explain this a bit.

Pickled cucumbers, or as most of us call them, pickles!

Pickled cucumbers, or as most of us call them, pickles!

Pickling is a form of fermentation, and when vegetables and fruits are fermented, healthy bacteria help break down the hard to digest cellulose in foods, as well as some of the natural sugar. These healthy bacteria help keep fermented food safe and less likely to spoil, and can also help increase the good bacteria in your gut when eaten. That’s not just good for your gut, my friends, it also affects your immune and nervous systems. Almost 80% of our immune system exists in the gut, which contains about 100 trillion bacteria. In other words, we have 10 times more gut bacteria than the number of cells in our entire bodies! The gut also has the second nervous system in our bodies. We have the same amount of neurotransmitters in our gut as our brain! I know, crazy right?!!

Here’s the thing you’re probably thinking, ok so the gut is important, but why do we need pickled or fermented vegetables and fruits? The reason is because bad diets, antibiotics, stress and numerous other factors can create an imbalance of bad bacteria, creating bloating, fatigue, diarrhea, inflammation, headaches, and sugar cravings. Probiotics in fermented foods can help rebalance your good bacteria and ELIMINATE THESE SYMPTOMS!

Yummy, interesting Kim chi!

Yummy, interesting Kim chi!

Another reason we need more pickled or fermented fruits and vegetables is that overweight people have different intestinal bacteria than lean people. In addition to other health problems, an imbalance of bad bacteria can create inflammation and fat gain. A study in the European Journal of Clinical Nutrition showed obese people reduced abdominal fat nearly 5% simply by drinking probiotic rich fermented milk for 12 weeks. Probiotics also reduce the risk for metabolic syndrome, which is an unpleasant condition that includes high blood pressure, insulin resistance, cardiovascular disease and type 2 diabetes. Clearly, probiotics are the way to help prevent numerous diseases!

The recommendation is to eat 1-3 servings of pickled or fermented vegetables each day to get the optimal gut benefits. Now, don’t go rush out to the grocery store and buy 10 jars of processed pickles. If you’re going to buy your pickled vegetables please buy them from the refrigerated section and try to get them without added sugar and organic if possible. If you don’t like pickles, refrigerated, non-pasteurized high quality sauerkraut is a delicious and healthy way to get your probiotics and vitamins, minerals, and phytochemicals too. Kim chi, the Korean fermented vegetable dish, is another way to get your probiotics. My daughter’s boyfriend is of Korean descent and his mom brought us Kim chi. I have been OBSESSED with it since she sent it, and have eaten the garlicky, spicy vegetables with almost every meat I’ve eaten. If you don’t know someone Korean, go visit your local Korean restaurant and try it! Truly unique and delicious!

Last and most important, I’m here to give you an easy and quick recipe for pickling vegetables so you can do it at home. You will be stunned at how easy and delish this is. Then, you can make some more when you run out instead of buying more from the grocery store. It’s also convenient to make your own because you can pickle whatever vegetables and fruits you have available at home. Check it out, you’ll be impressed!

Ingredients ready to be pickled!

Ingredients ready to be pickled!

Valerie’s Easy, Quick Pickled Vegetables

Gorgeous peppers- Peter would definitely want these, even before they're pickled!

Gorgeous peppers- Peter would definitely want these, even before they’re pickled!

  • One cup chopped vegetables ( I used cucumbers and of course, peppers- both sweet and jalapenos)
  • 1/2 cup vinegar
  • 1 tablespoon sugar
  • 1 teaspoon salt

Stir the vegetables into the vinegar, sugar and salt. Let sit for 30 minutes, stirring occasionally. THAT’S IT!

Cukes sliced and ready for pickling!

Cukes sliced and ready for pickling!

You can put the pickles on a burger, hot dog, any sandwich, mix them into scrambled eggs, serve them alongside pork chops or steaks, or stir them into soups or top them on salads- they are versatile and delicious. I made a batch before I wrote this post, and Danielle is trying to eat them all before I’m even done writing! They’re addictive, and they’ll help give your gut the healthy flora it needs to boost immunity, fight disease, and get rid of that extra weight! Sounds great to me!

Voila! Done and ready for eating!

Voila! Done and ready for eating!

Try to pickle your own vegetables and let me know what you think of them. Also, I’d love to hear if your health improves by eating your pickled veggies, but remember you need to eat them AT LEAST once a day! Eating pickled vegetables is a way to live a life of vitality- with Valerie!

Eating Healthy Starts with this! Part Deux

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Good day, my friends! I’m now going to continue my healthy eating post by telling you the second thing you need to eat healthily at home. The first as you recall if you read part one, was a pantry stocked with lovely items to help you cook healthy meals. The second essential is a well stocked refrigerator/freezer. Or in my case refrigerators/freezers because I have two, one in my kitchen and one in the garage. They are both important to my healthy cooking strategy so I’ll talk about how I use them both. Again, please don’t judge my fridge organization or cleanliness, just the contents! In addition, all food mentioned is organic whenever possible.

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Fridge Essentials

1. Liquids for drinking- We don’t drink soda pop and I don’t have any in the house. Instead, I keep the fridge stocked with filtered alkaline water, chocolate milk, almond milk, healthy juices with no sugar or corn syrup, and half and half for my coffee.

2. Yogurt and hummus- We always have these two items, though I usually make my own hummus, for healthy snacking.

3. Cooking ingredients- I always have minced garlic, olives, parmesan cheese, mayonnaise, Dijon and regular mustard, ketchup, salsa, hot sauces, and pickles to help add flavor to my meals.

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4. Vegetables and fruits- The vegetables I usually have on hand are romaine lettuce, asparagus, tomatoes, carrots, celery, and peppers. The types of fruit are grapes, strawberries, blueberries, apples, bananas, and watermelon. Many meals and snacks can be made from these vegetables and fruit.

5. Deli meat and cheeses- Important items here are turkey lunch meat, salami, cheddar cheese- both sliced and shredded, as well as romano cheese and parmesan for pastas.

6. Wine- no explanation needed here! 🙂

7. Eggs- Eggs are one of the things we eat often in my house. I make hard boiled eggs, fried, scrambled, poached, and egg salad. There are so many awesome dishes that can be made with eggs. Eggs are a great ingredient in other dishes as well, making them one of the most versatile items in my fridge.

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8. Leftovers- My outside fridge is mostly for leftovers, drinks and yogurt. I love leftovers and have written about that in many past posts. I eat them for lunch the next day or repurpose them into future meals. They are one of my favorite things in my fridge so don’t throw out the leftovers, this is your chance to be creative!

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Freezer Essentials-

1. Frozen vegetables- I always have frozen mixed vegetables on hand, mostly to make soups and stews, but I do like to have them for lunch sometimes.

2. Breakfast meats- We love breakfast in this house so I stock my freezer with bacon, breakfast sausage and chorizo to thaw for delicious breakfasts.

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3. Leftovers- Sometimes we don’t eat all of the leftovers in the fridge, despite my best attempts to polish them all off, and I definitely don’t want them to go to waste. I put them in the freezer, making sure to label the type of food and the date on the freezer bag, so I can ensure that when I defrost them I know what it is and how long it’s been in there. It’s so handy when I don’t have anything planned to cook. I just thaw the food item, and dinner is served!

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4. Meat- This is the heart of my outdoor freezer. I have different cuts of chicken in one section, beef in another, and lamb and pork in a separate area. I use the outdoor fridge to thaw the frozen meat a night or two before I am ready to cook, and then it’s ready to prepare.

5. Frozen fruit- I have frozen blueberries to make blueberry pancakes, and strawberries for smoothies.

Well, that’s what I consider essential for storing in the refrigerator and freezer. I hope you will stock what you like to eat and serve to your family and friends in your fridge/freezer. Eating at home is the best way to eat healthily. Eating healthy foods is the best way to live a life of vitality- with Valerie!

Four Reasons I’m Zealous about Zucchini!

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Gorgeous, grilled zucchini!

Gorgeous, grilled zucchini!

My new love these days is zucchini. It’s a vegetable I haven’t been all that excited about in the past, but lately it’s been calling my name! I’ve been cooking with it and trying new recipes for my family. Now we are all loving zucchini. My favorite new zucchini dish that I’m sharing with you today is a recipe for lasagna made with zucchini instead of pasta noodles. The advantage is that with the zucchini replacing pasta, there are much fewer carbs in this dish. Remember that carbs turn into sugar in your body and cause weight gain and other illnesses like cancer, heart disease and a whole host of other awful things. Also, replacing the super carby pasta with a cool vegetable like zucchini means gaining lots of nutritional advantages which I will highlight for you next. Last, I will share my zucchini lasagna recipe with you.

1. Nutrition– Zucchini and all summer squash is 95% water, which is naturally low in calories (33 for a medium zucchini), a gram of protein and less than a gram of fat. It has 6 grams of carbohydrates but two of them are fiber, this makes it a low glycemic food which will not spike blood sugar, but will instead provide a steady source of glucose to your system.

2. Vitamins– Zucchini is a great source of two antioxidant vitamins which help boost immunity and supports healthy aging, 35 milligrams of vitamin C (between 39-46% RDA for adults) and 392 IU of vitamin A (13-27%).

3. Potassium– One of the main electrolytes in your body needed in proper balance (2 to 1) with sodium . The typical American diet tends to be very high in sodium which throws the balance off and leads to high blood pressure. A medium zucchini has 512 mg of potassium, or 11% of your daily needs.

4. Very versatile vegetable– Raw zucchini gives an extra crunch to salads, It can be cut into strips or rounds for dipping in hummus. It’s great in stir fries and soups. Also, who doesn’t love zucchini bread or muffins? I definitely do! In about a month, they will be abundant in backyard gardens, so you’ll have plenty of this veggie to work with soon.

Delicious, nutritious zucchini lasagna!

Delicious, nutritious zucchini lasagna!

Zucchini Lasagna

  • 1 LB ground beef
  • 1 1/4 teaspoons salt
  • 1 teaspoon olive oil
  • 1/2 large onion, chopped
  • 3 tsp minced garlic
  • 1 28 oz can crushed tomatoes
  • 2 tbs chopped fresh basil
  • Freshly ground black pepper
  • 3 medium zucchini
  • Cooking spray
  • 1 1/2 cups ricotta cheese
  • 1/4 cup grated parmesan cheese
  • 1 large egg
  • 4 cups shredded mozzarella cheese
Slice and salt your zucchini first!

Slice and salt your zucchini first!

The first thing you want to do is thinly slice your zucchini lengthwise with a mandolin. If you don’t have a mandolin (I don’t) slice it as best as you can. Lightly salt the zucchini and set aside for 15 minutes to get as much of the water out of it as you can. Then blot with paper towels.

Brown your ground beef!

Brown your ground beef!

In a large pot, sauté the onions and garlic in the olive oil, and then add the ground beef and brown. Add the tomatoes, basil, 1/4 teaspoon of salt, and pepper to taste. Reduce heat to low, cover and simmer, stirring occasionally for 25 minutes.

Gotta grate the cheese, please!

Gotta grate the cheese, please!

In a medium bowl, combine the ricotta, Parmesan, mozzarella and egg.

Grill the zucchini and start the layering of the lasagna!

Grill the zucchini and start the layering of the lasagna!

Now, preheat the oven to 375 degrees, spray your baking dish with nonstick cooking spray, grill the zucchini for 2 minutes each side to make it less soft, and start layering the lasagna. Spread 1/3 of the meat sauce, 1/3 of the zucchini, and 1/3 of the cheese mixture. Then, 1/3 zucchini, 1/3 cheese, 1/3 meat sauce and repeat one more time until the pan is full. Cover with foil.

Ready for the oven!

Ready for the oven!

Bake for 30 minutes, then remove the foil, and bake 20 more minutes uncovered. Add some more grated parmesan to the top and bake for 10 more minutes. Let stand 5-10 minutes and serve.

Beautiful piece of lasagna!

Beautiful piece of lasagna!

Ladies and gentlemen, let me tell you that it was DELICIOUS! in fact, my family ate it in 1 sitting! They kept going back at it like savages until it was gone. According to my calculations one slice is 300 calories, compared to 400 calories for a slice of regular lasagna. And the health benefits are by far greater than the caloric savings as I mentioned above. It’s a win-win, my friends! Try it and let me know how you like it! Eating foods like this will help you live a life of vitality- with Valerie!

Beyond the Orange; Better Sources of C!

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A Vitamin C cornucopia of colors and flavors here!

A Vitamin C cornucopia of colors and flavors here!

I have to say that I love Vitamin C, it makes me think about tropical climates, sunshine, vibrant colors and happiness! It also makes me think about oranges, as it does for most people I would imagine. Many people think oranges are the best way to get vitamin C, and they do have 69.7 mg for a medium sized orange, but did you know there are other far better ways to get vitamin C naturally? You didn’t know that? Well, I’m going to tell you about it today!

Vitamin C is such an important nutrient for us in many ways. Not only does it shorten the duration of colds/flu, but it also helps repair/regenerate tissues, aids in the absorption of iron, helps delay or prevent cataracts, supports healthy immune function, protects against heart disease, prevents scurvy, protects against a variety of cancers by fighting free radicals, and helps neutralize the effects of nitrites (preservatives found in some packaged foods that can contribute to certain kinds of cancers). That’s quite an impressive list!

So how much do we need and how do we get it? According to the National Institutes of Health, men need 90 mg per day, and women need 75 mg per day, however if you’re a smoker you need even more Vitamin C (250 mg!) because smoking disrupts the absorption of it by the body. Toddlers 1-3 years old need 15 mg per day,  children 4-8 years old need 25 mg, children 9-13 need 45 mg, male teens 14-18 need 75 mg, and females of that age need 65 mg. However, if you have a cold you will need much more to help fight the virus, 250 mg per day.

Now, you can take a supplement and I’ve referred to supplemental sources of Vitamin C in my previous post “Healing Cold Remedies”, but I always prefer to get my vitamins in food if possible. Know though, that if you have a cold/flu or are healing from an injury you probably will need to supplement your diet with other sources to get as much as you need to help your body heal. However, if you’re a healthy, happy human like I am right now, you can get your C naturally. And the great thing about Vitamin C is that there’s no such thing as getting too much C because our bodies will release it into our urine when we’ve had enough. So consume your C, guilt free! With that in mind, here’s a list of the fruits and vegetables with the most Vitamin C, so you can get the biggest bang for your nutritional buck.

The King (or Queen) of Vitamin C!

The King (or Queen) of Vitamin C!

1. Red Bell Peppers– They have the most Vitamin C with 190 mg per cup. They’re also a great source of Vitamin A which is good for your eyes. Add them to salads, dip them, add them to stir fries, soups, omelets, and crock pot meals. They are one of my favorite vegetables because I like their bright and mild flavor, and as such they’re extremely versatile.

The Prince, or Princess, of Vitamin C!

The Prince, or Princess, of Vitamin C!

2. Kiwi– 2 Kiwi fruit give you 137.2 mg of Vitamin C. They’re also a great source of potassium and copper too. I love to slice them into a fruit salad, or just grab a spoon and scoop them into my mouth. They’re so refreshing!

I heart broccoli!

I heart broccoli!

3. Broccoli- Broccoli has 132 mg per cup, it is also full of fiber, which is why they’re called colon’s broomsticks! At just 30 calories per serving you can’t beat this nutritional powerhouse. They’re also one of those superfoods thought to help prevent cancer. I love to add a bit of Extra Virgin Olive Oil, red pepper flakes, garlic, salt and pepper, and roast them in the oven on broil for 10 minutes. But watch them, or they could burn! Lots of yum!

Tropical tasting Mango!

Tropical tasting Mango!

4. Mango– Oh I love me some Mango! It has 122.3 mg of Vitamin C per cup, it’s also loaded with Vitamin A, which is great for the eyes. I love mango in a fruit salad or added to a salsa for a fruity twist.

Crunchy cauliflower!

Crunchy cauliflower!

5. Cauliflower- A small head of cauliflower has 127.7 mg of Vitamin C. It also has 5 grams of fiber and 5 grams of protein too. I love it raw or steamed with a little butter, salt and pepper.

Green bell peppers, not as much C as the reds but they still have tons!

Green bell peppers, not as much C as the reds but they still have tons!

6. Green Bell Peppers- They have 120 mg of Vitamin C per cup, which is not as much as their red headed mates but they still have far more than the recommended daily requirement. They also have 200% of the RDA for fiber. I always put them in my chili, soups, stews, omelets, etc.

Chili peppers- Ole!

Chili peppers- Ole!

7. Chili Peppers– bring on the heat! Chili peppers come in next at 107.8 mg of Vitamin C per 1/2 cup. They’re also loaded with capsaicin which helps to relieve joint and muscle pain. I love chilies and I add them to many dishes because I like their heat, not too intense, but super flavorful.

Papaya- it's poppin'!

Papaya- it’s poppin’!

8. Papaya- A cup of papaya has 88.3 mg of Vitamin C. Papaya also has nutrients that brighten skin, strengthen bones, and clear sinuses. Love!

Yummy strawberries!

Yummy strawberries!

9. Strawberries– Love me some strawberries, especially with 84.7 mg Vitamin C per cup! They also have folate which is good for heart health. They’re a natural teeth whitener too. Strawberries are readily available and they’re sweet and delicious. They are my favorite fruit, and I think they are best enjoyed plain. Just clean them and pop them into your mouth. Amazing!

Kale- a superfood!

Kale- a superfood!

10. Kale- One cup of Kale has 80.4 mg of Vitamin C. It also contains twice the RDA for Vitamin A, 7 times the Vitamin K, numerous minerals and fatty acids. It really does it all! I love Kale chips and I also like it in salads and soups.

These are the top 10 fruits and vegetables containing Vitamin C, but remember lots of other ones do too, like Brussels sprouts (74.8 mg per cup), and pineapple (78.9 mg per cup) , they just don’t have as much as the top 10. However, it’s important to eat what you like, in addition to eating what’s good for you, so feel free to eat other fruits and veggies if you don’t like any on the list, because any Vitamin C is better than none. Also, I want to emphasize the need to purchase organic fruits and vegetables to ensure they’re responsibly grown and handled. An important point is that if you’ve taken Acetaminophen, antacids that contain aluminum, aspirin, or Warfarin, there could be adverse effects so keep that in mind. In addition, nicotine products, tetracycline’s, barbiturates, and oral contraceptives may decrease the effects of Vitamin C. Just writing this post makes me want to go eat some fruits and veggies that contain Vitamin C. How about you? Make sure to get your Vitamin C naturally. It will help you live a life of vitality- like Valerie!

 

Sick of Sandwiches? Here’s what to eat for lunch!

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This post is for my sister, Paula, who asked me to give her ideas for healthy lunches. I know what she means. I think lunch is sort of the forgotten meal of the day. Usually there is a lot of emphasis put on breakfast and dinner, but lunch kind of gets lost in the shuffle. That usually results in eating some sort of sandwich for lunch, which isn’t always the healthiest choice. I actually enjoy thinking of yummy and healthy lunch ideas. It pushes my creative boundaries. Especially when I was trying to think of lunches to make for Danielle, who hated her high school cafeteria choices, can’t eat gluten, and doesn’t like to eat the same thing every day! She always challenges me cooking wise! So I came up with a few good lunch ideas that I’d like to share with you today. I hope it inspires Paula and all the rest of you in your lunch choices.

Love my leftovers for lunch!

Love my leftovers for lunch!

1.Utilize your leftovers- Don’t be afraid to repurpose your leftovers for a tasty lunch. In the picture above, I heated up the pork carnitas I had made from the other night, with the quinoa I made a different night, and the guacamole I had made with the carnitas. I sliced some tomatoes and called it lunch! If you work outside the home or are making kids lunches and you don’t have access to a microwave, preheat the quinoa and carnitas, put it in a thermal container and it should still stay warm throughout the morning.

Chicken corn chowder with a bowl of mixed veggies!

Chicken corn chowder with a bowl of mixed veggies!

2. Soup, soup, and more soup- For a delicious and hearty lunch I love to have a bowl of soup. In the above picture I had an amazing chicken corn chowder from Urban Ladle, which is a small business here in Indy that makes tasty gluten free, all natural soups and salads. I found them at the Fishers Farmers Market this summer and I like that they have samples to try. I tried the chicken corn chowder and knew I had to purchase it. They sell some of their soups frozen and I put it in the freezer. I also purchased their chicken tortilla soup as well. With frozen soups, you just pop them in the microwave to thaw and then either heat in the microwave or on the stove. Easy and delish!

Organic soups you can buy in the grocery store.

Organic soups you can buy in the grocery store

If you don’t have access to a wonderful local soup business, you can purchase great tasting soups from the grocery store. Above are two examples of soups that I enjoy,  Amy’s organic and Pacific. I also eat a lot of lentils and vegetables so these two types of soups fit perfectly within my desired flavor profiles. Use a thermal container if you eat lunch away from home and you’re good to go!

Egg salad- Salad!

Egg salad- Salad

3. Egg salad/chicken salad/tuna salad- Salad- This was one of Danielle’s favorite lunches that I’d pack her when she was in high school. Instead of making egg salad/chicken salad/tuna salad on bread, I’d make it on a salad tossed with a vinaigrette dressing. She LOVED this lunch. I make my own chicken salad with a tablespoon of mayonnaise, teaspoon of Dijon mustard (we like a tang to our chicken salad), 1/4 cup chopped onion, handful of grapes cut in half, 1/2 cup of chopped pecans, and salt and pepper to taste with 2 cups of chopped chicken. I usually make it when I’m making chicken soup because I will have leftover chicken. Or when I get a rotisserie chicken from the grocery store I will use the chicken that’s left. I l would send egg salad- Salad during Lent when we don’t eat meat on Fridays because we’re Catholic. To prepare it I boil 6 eggs, peel and chop them, then add a tablespoon of mayo, a teaspoon of yellow mustard, 1/4 cup capers, and salt and pepper to taste. Yummmmm! Danielle doesn’t like tuna salad, but Jacqueline and I LOVE IT! We like to use pink salmon sometimes and white albacore tuna other times. It depends on our moods. I use a tablespoon of mayo, 1/4 cup each of chopped onion, celery and kosher dill pickles, 1 teaspoon of spicy mustard, and salt/pepper to taste. Again, I serve it over a lettuce salad lightly dressed with vinaigrette. My vinaigrette is 1/4 cup of white wine vinegar (but any type of vinegar would work), 1/4 cup of extra virgin olive oil, 1/2 teaspoon minced garlic, salt and pepper to taste. I pack it in a round Tupperware container with a lid, throw in a fork and out the door they go!

Quinoa- so versatile and a great lunch ingredient!

Quinoa- so versatile and a great lunch ingredient!

4. Quinoa- It’s one of my favorite things for lunch. And you can do sooo much with it. Whenever I make quinoa for dinner I always make twice as much as I need and use the rest for lunch. I either serve it warm as a side dish, like in the first picture at the top, or I serve it cold as a salad with lettuce, tomatoes, cucumbers and vinaigrette. You can use quinoa as a warm oatmeal type dish with milk, cinnamon, honey, and cooked apples or peaches too. It’s so versatile you can do just about anything you want to it and it would still taste good. It can be easily packed for a lunch on the go by using a thermal container. I just love quinoa!

Love me some hummus!

Love me some hummus!

5. Great sides- Now don’t forget your lunch side dishes! My favorite lunch side dish is hummus with carrots and celery to dip in it. I eat it quite often. I like the Sabra brand hummus with tapenade in it, but hummus is easy to make and more delicious that way. Just take 3 cups canned garbanzo beans, rinsed and drained, 1/2 teaspoon minced garlic, and 8 teaspoons of extra virgin olive oil. Put all ingredients into a food processor or blender, and blend on high until smooth. Salt and pepper to taste- yummy!

Salsa rules!

Salsa rules!

Another of my favorite sides is chips and salsa. I use gluten free, non-gmo tortilla chips. My current favorites are beet and corn chips called The Better Chips. They taste SO good, even if you don’t like beets I think you’ll like these. They’re salty and tasty! I eat chips and salsa almost every day. Just remember the chips are carbs so take that into account when you’re eating them. Also, pay attention to serving size, a typical serving size is 12 chips for 140 calories. I usually count out my chips and put the bag away before I start eating so I won’t overindulge. Salty is my thing so I have to do that because I could eat salty snacks ALL DAY without stopping.

Well friends, that’s my list of healthy lunch choices. Since I don’t usually eat breakfast, lunch is my first meal of the day and I like to make it really count. Let me know what you like to eat for lunch. I hope you’ll try some of my lunch choices because they’ll help you live a life of vitality- like Valerie!

 

From Soup to Nuts, Soup’s got it all!

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You might be thinking, “why is she writing about soup in August?” Here’s the reason, because I LOVE SOUP! I eat it year round because it is so homey and satisfying. It is also a nutritional powerhouse IF you don’t eat or make creamy soups with no vegetables in them. Although I must admit that I like an occasional bowl of clam chowder, when I eat that kind of soup I make it my meal and I have a salad before I eat it so I get my vegetables in.

I have written in past blogs about how I use soup as an appetizer before meals to fill up and get my veggies in before my entrée comes, which is a healthy eating strategy that I love to utilize. But sometimes I love to eat soup as the main part of my meal. If I do I make sure that the soup has protein in it; that’s not the time for the vegetable barley for me. My favorite soup to make, though, is chicken and rice soup. It’s another recipe from my cooking mentor, my stepmom, who got it from her cooking mentor, her mom. It’s simple and delicious. I’m delighted to share it with you!

Ingredients assembled and ready to go!

Ingredients assembled and ready to go!

Chicken and Rice Soup (Don’t be scared, it’s easy!)

  • 1 whole chicken cut up
  • 1 onion cut into big chunks
  • 1 cup of celery also in big chunks
  • 1 cup of carrots again big chunks
  • 2 tablespoons of minced garlic
  • 8 cups of water, chicken broth, or some combination of the two
  • 1 1/2 cups brown rice
  • 1/2 teaspoon red pepper flakes (A departure from my stepmom’s recipe but I like a little heat. Don’t use if heat’s not your thing.)
  • 1 teaspoon herbs de Provence, or fresh rosemary, thyme, and parsley (mine came from the garden!)
  • Salt and Pepper to taste
All of the ingredients in the pot and ready to boil!

All of the ingredients minus the rice in the pot and ready to boil!

Put all the ingredients in a large pot, minus the rice, and boil the chicken for an hour with a low, rolling boil. After an hour, use tongs to remove the chicken from the pot and put it on a plate. Reserve the contents of the pot. Add the cup and a half of rice to the pot and boil for another 30 minutes. Wait for the chicken to cool for at least 10 minutes before touching it because it’s HOT.

This is what it looks like after the chicken and other contents have boiled for an hour!

This is what it looks like after the chicken and other contents have boiled for an hour!

After the chicken has cooled, I use my fingers to pull the chicken apart from its bones and skin. My dogs enjoy the skin and other parts I don’t use in the soup, except for the bones.  Dogs shouldn’t eat chicken bones because they are very splintery and could choke them. Ok, back to the soup, after I get done “picking the chicken” as I call it, I put most of the chicken into the pot but not all of it because that’s too much chicken for my tastes. I save it and make chicken salad or use it to make chicken tacos, but use as much as you’d like. I let the chicken, rice, and broth contents simmer on medium low heat for another 30 minutes. You may have to add a bit more water or salt, pepper and herbs at that point but again, use as much or as little as you’d like.

 

Finished chicken rice soup minus carrots because I didn't have any!

Finished chicken rice soup minus carrots because I didn’t have any!

That’s all there is to it! I personally think it is even better the next day after the flavors have time to marry, but we can’t usually wait until the next day to eat this delicious soup. I serve it with a salad and grilled cheese on gluten free bread but you can eat it however you want! When I’m pressed for time I substitute the whole chicken for boneless skinless chicken thighs but if you do that remember to use all chicken broth instead of water so the soup broth has enough flavor.

I hope you enjoy this soup, and if you make it please comment and let me know how it turns out. Thanks so much to all who’ve read and commented on my blog in the past.  Eating soup is something I love and sharing it with you brings me so much joy. It’s another way to live a life of vitality- like Valerie!