Contact Val at
val@macroval.com
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Tempeh
is fermented soybeans. The soybeans are boiled then mixed with a starter
culture to start the fermentation process. The texture of tempeh is chunky,
it gives the illusion of meat in some recipes. It is 19.5% protein and
it is a complete protein. It contains all the essential amino acids and
B12. Tempeh tastes especially good sautéed in toasted sesame oil
with a little tamari to season. It can also be crumbled and then molded
into patties or loafs.
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The soybean
has been cultivated for about 2,500 years and for good reason. These
wonderful beans contain iron, carotene, niacin, vitamins B and B2. They
promote clear vision and vitality, as well as improve circulation and
support detoxification. Along with all these wonderful traits, soybeans
also have isoflavones, which are similar to a natural estrogen that
may help prevent hot flashes.
They also
contain genistein, which helps prevent heart disease and may stop the
spread of some cancers in their early stages. These power packed beans
also contain protease inhibitors that are a universal anti-carcinogen
and may block the action of cancer causing enzymes. And if that is not
enough reason to start enjoying these wondrous beans, they also contain
phytic acids that inhibit the growth of tumors.
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February -
Kasha/ Buckwheat
Although
it has two names, it is essentially the same. In the stores, usually
kasha is the grain in its whole form, while buckwheat
is in a flour form. Although not a true cereal grain, it is used
like a grain and has similar properties of grains. And even though it
is in the name, it is not a wheat at all, in fact it is gluten free.
Many people with food allergies get confused and stay away from buckwheat,
however they will find it is an excellent grain to start including in
their diets.
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Because
it is a good blood building food, it can neutralize toxic acidic wastes.
In Chinese Medicine it is known for feeding and nurturing the kidneys
and reproductive organs. Also known as the signature grain of the winter
time, it is medicinal to capillaries and blood vessels and can increase
circulation to the hands and feet. Buckwheat has the longest transit
time in the gut which makes it excellent to stabilize blood sugar levels.
Also rich in vitamin E, very high in vitamin C, and contains almost
the whole range of B-complex vitamins.
When cooking
kasha, it is best to pot boil it using a two to one ratio (one part
grain, two parts water). Some people like to pan roast it before pot
boiling it. You do this by simply putting the grain in a skillet and
cooking it until in starts to brown. Then pot boil it for about 25 minutes
or until the water has all been absorbed. I hope you try this wonderful
grain and here is a recipe for you to make.
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Miso
is fermented soy bean paste. It has a salty taste and is used to season
dishes such as soups, sauces, and stews. It is a living food, containing
lactobacillus, which is a healthful micor-organisms to help aid in digestion.
Miso contains many minerals and vitamins including B12. There are 11
g. of protein in 1 tablespoon of dark miso and it is a compete protein
containing all eight essential amino acids.
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The soybean
has been cultivated for about 2,500 years and for good reason. These
wonderful beans contain iron, carotene, niacin, vitamins B and B2. They
promote clear vision and vitality, as well as improve circulation and
support detoxification. Along with all these wonderful traits, soybeans
also have isoflavones, which are similar to a natural estrogen that
may help prevent hot flashes.
They also
contain genistein, which helps prevent heart disease and may stop the
spread of some cancers in their early stages. These power packed beans
contain protease inhibitors that are a universal anti-carcinogen and
may block the action of cancer causing enzymes. And if that is not enough
reason to start enjoying these wondrous beans, they also contain phytic
acids that inhibit the growth of tumors.
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April - Organic
Canola Oil
Organic
Canola oil is not genetically modified. It is made from canola seeds
(rapeseed) which were produced using traditional breeding methods before
canola was ever genetically modified. The traditional method of breeding
can consist of cross breeding, pollination, and hybridzation (breeding
plants naturally). Canola oil is made from the rapeseed plant that is
in the cabbage family. It is the traditional cooking oil of India and
Southern China.
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Rapeseed
oil is one of the oldest cooking oil, used in India since 4000 BC. Some
people are concerned about the high levels of erucic acid in rapeseed
oil, but if you consume organic, expeller pressed canola oil, it is
made from plants that have been breed to contain less erucic acid, therefore
making it safe to consume.
Organic
canola oil is high in anti-inflammatory properties, Vitamin K, and Vitamin
E (strong antioxidant). The ratio of Omega 6 to Omega 3 fatty acids
is 2 to 1 in canola oil. This 2 to 1 ratio is nutritionally ideal and
both are polyunsaturated fats.

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May
- Vegan Sauces
When creating
sauces to go over pasta, brown rice, millet, or other whole grains, you
want to avoid using heavy creams, dairy, or high saturated fat ingredients.
Probably the sauces most people are familiar with are sauces they grew
up with consisting of heavy dairy or cheese as the main ingredient. Let's
look at creating healthy version of sauces that you can make and enjoy.
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Some substitutes
to create the creamy texture of a sauce are; cooked rolled oats, Mochi
(pounded sweet brown rice), cooked sweet potato, cooked butternut squash,
and vegan milk beverages. Using a food processor to puree cooked soft
vegetables is key to creating a smooth sauce. Root vegetables and sweet
potato are two vegetables I use often to create sauces. Make sure to
peel the sweet potato before cooking and pureeing when making sauces.
Mushrooms
can create a nice vegan sauce also. Mushrooms have a high water content
which can help create a good sauce. Mushrooms are full of flavor and
that flavor is even better when pureed with a little dark miso for flavoring.
The following recipe is how to make a sweet potato sauce.

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June-
Whole Grain Summer Salads
Summer
is the perfect time to have a refreshing salad for lunch or dinner and
starting with whole grains is your best nutritional way to support your
health. Whole grains are high in fiber, full of antioxidants, vitamins,
and minerals. Plus whole grains give you energy. Whole grains digest
slowly, releasing glucose slowly in to your body to give you long sustainable
energy to last the whole day.
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Quinoa,
amaranth, and corn are the signature whole grains for summer. They are
known for their healing properties for your brain and heart. They are
all quick cooking grains that have a lighter energy to help cool the
body temperature down for the hot summer days.
To create
a whole grain salad that is a complete meal, start with a whole grain,
such as the brown rice in the following recipe. Sometimes you can combine
two whole grains, such as brown rice and corn. Then add a protein food,
such as the walnuts and dulse flakes. You can add a wide variety of
vegetables. Some can be lightly steamed and some can be not cooked.
Vegetables that are raw are cooling to the body and help your cool off
when it is hot outside. And last use a light olive oil based dressing
so your salad is lighter and has less calories then a creamy dressing.

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July - Summer
Time Grilling
Summer
is my favorite time of the year. I love the hot weather, the bright sun,
all the activities you can do outside and all the delicious food you can
cook outside on your grill. Food just seems to taste better when cooked
outside in the summer. And do not fall into the trap of thinking your
only option is to grill veggie burger or veggie hot dogs. I have found
you can grill a wide variety of different foods that you probably would
never have considered grilling.
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I
have experimented with all kinds of vegetables, beans, nuts, and fruits
cooked on the grill. Some have turned out great, others I have come
to the conclusion it is better not to grill that particular food.
And that is ok, if something does not work out, you just move on to
the next thing to try. Basically the sky is the limit when you use
your imagination in cooking.
Some
of my favorites to grill are vegetables. Sweet potato being one of
the best. You can get a nice blackened char on the outside of cut
up sweet potatoes on the grill. Broccoli and cauliflower are another
favorite when grilling. An easy way to prepare your vegetables for
grilling is just use olive oil and sea salt. I season the vegetables
first in a bowl then put them on the hot grill, comes out delicious
every time. And my favorite vegetable to grill is onions. I like to
leave them on the grill for a long time so some of them turn blacked
and crunchy. Next time you are grilling be adventurous and grill some
vegetables you have not tried on the grill yet.

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August - More
Whole Grain Salads
Summer
is the perfect time to have a cooling, healthy, whole grain salad.
You can take advantage of the abundance of fresh vegetables from local
farmers to help create a colorful, flavorful salad. Quinoa and corn
are the signature whole grains for summer. They feed and nurture your
brain and heart. Both are quick cooking grains and give you an abundance
of energy to keep you active all summer. Quinoa has a high protein
profile, is high in calcium, iron, phosphorus, vitamin E (a strong
antioxidant) and B vitamins. Corn helps lower blood sugar levels,
strengthen your overall energy, can help prevent the formation of
urinary stones, and is the only whole grain with vitamin A.
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Cucumbers are one
of humanities earliest food crops dating back to 7750 B.C. They contain
silicon which is integral for calcium absorption. Radishes have anti
bacterial and anti fungal properties. Broccoli is very high in vitamin
C and contains selenium, and has been studies for its anti cancer properties.
You should always cook broccoli because it has a high sulfur content
which makes it hard to digest, and cooking it makes it easier to assimilate.
Kale is high in protein, calcium and iron. Basil has been used to treat
mild depression, calm nerves, aid digestion, and can be effective treating
bacterial infections. Plus basil is a natural mosquito repellent.
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September - Millet,
Late Summer Energy
Creamy,
nutty, and slightly sweet, millet is the signature whole grain for this
time of year. Known for feeding and nurturing your spleen, pancreas, and
stomach, it is considered an anti-stress grain. Millet has the highest
amino acid protein profile and highest iron content. It is a gluten-free
grain and contains B vitamins, also rich in phosphorus. Millet is the
easiest whole grain to digest and is alkalizing to the body. When cooking
with millet, it will cook up creamy. It works well to thicken soups and
I use it for that reason in my chili recipe. Look for millet in the bulk
section or pre-package section of your local health store.
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According to The
Five Transformations Of Energy, it is Late Summer,
or what is sometimes referred to as Indian Summer and
that means we are entering the Earth energy phase. For those who are
not familiar with The Transformations, let me elaborate on the subject.
The Five Transformations Of Energy is the ancient Chinese study
of the energy of nature and how it relates to us and our health. It
is studied and used in Chinese medicine, acupuncture, and some forms
of martial arts.
During the Late
Summer Earth energy phase we are harvesting and gathering. Considered
the center of everything, it is the most balanced energy time of year.
Earth energy is considered grounding. This is where we get our resourcefulness,
the ability to persevere, and our stability. We also find ourselves
gathering together with our family in our homes more, as the days start
to get shorter. Yellow is the color associated with this energy, the
color of autumn.
The organs associated
with this time of year are; spleen, pancreas, and stomach. Sweet is
the signature flavor of this time, and naturally sweet foods nurture
those organs. Creamy, sweet millet is the signature whole grain and
chick peas are the bean for late summer. The spleen, pancreas, and stomach
are some of the main organs that are effected by stress. They usually
get upset when we find ourselves under too much stress. By eating the
naturally sweet and creamy foods associated with this Late Summer time
of year, we feed and nurture these organs and therefore helping your
body deal with the stresses in every day life. To read more about
the Five Transformations and Late Summer, go to Food
of the Month Archive 2016: September

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October - Pumpkin
Every
year abound October I have customers who start asking for pumpkin
flavored desserts. Very versatile, I have used pumpkin in many sweet
dessert recipes, plus created many savory pumpkin dishes. It is in
the winter squash family of vegetables. Pumpkin is high in fiber making
it a great food for heart health. High in beta-carotene, a carotenoid
that turns into Vitamin A in your body, which can help your body fight
off infections and strengthen your immunity.
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Pumpkin also contains
lutein and zeaxanthin, compounds that help protect your eyes from macular
degeneration and cataracts. This incredibly healthy vegetable also contains,
potassium, manganese, iron, phosphorus, zinc, magnesium, vitamin C,
E and several B.
Pumpkin used in
baked goods such as cookies or muffins, gives an incredibly moist texture
and tremendous flavor. If you use fresh pumpkin, instead of canned pureed
pumpkin, look for the small pie pumpkin. They are small, sweeter and
have a better overall flavor. Leave the large pumpkins for the decorative
carving. Simply cut them in half, lay flat side down on an oiled cookie
sheet and bake at 350°for 45 minutes until fork tender. Let cool,
then scoop out the flesh and puree for a smooth texture.
Article and recipes
out of Chef Val's new cookbook, Year
Round Healthy Holiday Dishes.

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Because potatoes are in the night shade family, choosing to make Millet
Mock Potatoes can be a healthier choice for your Holiday Dinner. Night
shade vegetables are a group of vegetables that have been studied
to show they can contribute to arthritis or fibromyalgia pain. The
oxalic acid in the potato can bind with calcium in our bodies which
lead to calcification of the bone or what is referred to as arthritis.
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Millet is
most recognizable as the small, round, yellow seed in bird feed. It should
be recognized as the incredibly healthy whole grain to promote a long
life. Very high in fiber, making it a heart healthy food and can help
lower cholesterol. Also has a good amount of iron, calcium, potassium,
zinc, phosphorus, manganese, and magnesium. Millet is creamy, nutty and
slightly sweet and is the signature whole grain for late summer. It is
gluten free and contains B vitamins, and also rich in phosphorus.

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December - Healthy
Holiday Desserts
Brown
Rice Syrup - The healthiest sweetener there is, will never spike
your blood sugar, made from whole brown rice, a complex carbohydrate,
digest slowly with no sugar rush, classified as maltose, the least
reactive sweetener on your body.
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Chocolate
- Chocolate has a long history of being a hot beverage served to help
give physical strength, all the health benefits are found in unsweetened
chocolate, once you add refined sugar and/or dairy you are negating
all the health benefits - can help lower blood pressure, powerful source
of antioxidants, can help brain function, can help with heart health
Figs - very
high in fiber, help lower cholesterol, high in calcium and iron
Pecans -
high in omega 3 fatty acids that help brain function, good quality plant
based fat, anti inflammatory, and boost immunity
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