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Monday, October 31, 2011

Make some Pumpkin Seed Pesto

If you are wondering what to do with lots of leftover pumpkin seeds?  Or you just bought a pile of them in bulk for low fat, high zinc snacking but are not too sure what to do with them?  Here's a super simple recipe you can enjoy in a sandwich, with raw veggies as a dip or for a fast pasta meal in minutes.  Check it out:

Thursday, October 27, 2011

The Busier Your Are - The More Food Can Support You

Do you feel pulled in many directions?  Carpools, clients, baby shower gifts to buy, your husbands laundry to be picked up or does anyone really iron themselves anymore? (Yeah, my mom...) So really, should I be more sympathetic when my clients tell me they have no time to eat so healthy?  NO!  The cleaner you eat, the more time you will have.

That might sound backwards.  I know you need to chop, cook and clean up, how can that give you more time?  When your food choices are extremely clean, your mind is calm, centered, and your energy soars.  It's easier to accomplish tasks and make decisions and things flow far better and more smoothly.  You might feel like you are living inside the Matrix movie where time bends to your will or you glide through your day like a super hero.  Not always, but there are those moments. 

The biggest trick is to be so committed that you don't say F-it and grab a soda or pizza or a fool yourself into thinking your making a healthy choice - bar.  (sorry Clif - I don't have a high opinion of most of these trying to be better than candy bar bars.) Let go of the rationalizations such as snacking and saying you'll skip a meal.  That makes you feel left out and often binge later.

Plan 3 simple, easy and quick meals for yourself.  I plan the night before.  Some folks like to plan the whole week. 

Learn to chop quickly and prepare easily.  Take a lesson if you need to.  It will save you time for the rest of you life.

Stay inspired to make good choices.  Make a visual college if that helps.  Get weekly coaching sessions.  Tell people what you are up to and make yourself more accountable.

Let go of the ideas of being on a diet or "cheating" because that childish behavior will defeat you.  If you want something that doesn't line up with your plan and you've been wanting it or it seems the right thing to do than do it with good feelings and stop sabotaging yourself with trying to figure a way out of what you say you want. 

Be the loving parent you never had and start treating your body well.  It will reward you, and you'll start to have more time to enjoy your life.

Monday, October 24, 2011

When Wrong Is Just Right

When there is smoke coming out of the pan and an unpleasant burn smell starts filling the air, you can tell the contents of what has been cooking is going in the garbage.  Nobody strives for that.  Sometimes I do want the overcooked crusty bottom grain though that happens before getting to black. 

I soaked millet for my lunch this morning.  1/3C millet in a pan with about 1 1/2 Cups water.  At a quarter to noon I brought it up to a boil and added a small pinch of sea salt, replaced the lid, turning the heat to as low as it goes and set a timer for twenty minutes.  When the timer went off I was making a salad and I had the thought I wanted the grain to cook just a few minutes longer to get it that nice moist sticky but not mushy consistency I like.  Halfway into eating my salad I thought I turned the heat off under that pot didn't I?  I looked up across the room.  Not seeing any blue flame I thought sure I did.  Nope.  When I got up I saw the tiny blue ring still working away.  I took the pot off the stove and let it sit for about 5 minutes.  I thought I would just eat what I could from it.  It turned out to be my all time favorite grain.  Sticky, soft, melt in your mouth millet with a nice thick brown crust I scraped from the pan.  Flax oil added the perfect buttery addition. 

Sometimes doing the wrong thing is just right.

Videos at SusanMarque.com

Have you watched the videos at SusanMarque.com?  Someone just emailed me to say how much she loved her water friend salads she learned from my site.  With endless possibilites for ingredients you can enjoy these satisfying fast meals through the fall and all winter long.  They're not as cooling as a raw salad and often more satisfying and easier to digest. 

Take a moment to watch the free videos and stay inspired.

Salad So Nice with no oil maple mustard dressing

There is something just nice about a salad with arugula, fennel and artichoke.  It goes well with almost any other additions such as meat, cheese or seeds, burdock, carrot or boiled potato.  You could try it with egg, tofu or tempeh.

Then there is that simple no oil maple dressing.  Equal parts real maple syrup and prepared mustard with three times the amount of one of those to Lemon juice and a pinch of sea salt.  For example 1T. each maple and mustard to 3T lemon juice.  Just adjust to make as much as you need.

This is the original fast food!

Sunday, October 23, 2011

Betwixed Bars - You're Healthier Candy/Cookie combo

 Betwixed Bars
Here is a fun recipe for a healthy cookie/candy combo.

1.  Make one recipe of chocolate chip shortbread cookies.  You may wish to spread the batter in a larger pan to make a thinner cookie.  Instead of cutting squares, cut the cookies into more of rectangular shape. 
2.  Mix your favorite organic nut butter with brown rice syrup sweetener in equal amounts.  (I like hazelnut butter myself or buy it already mixed (called hazelnut cream) from www.goldminenaturalfood.com)  Spread on top of the cookies.
3.  Melt Sunspire brand non-dairy, barley malt sweetened chocolate chips by stirring in a saucepan over low heat.  (Or use a double boiler if you have one)  Add a small amount of organic vegetable oil to the chocolate to thin slightly and make it easier to dip your cookies.  Dip each cookie to fully coat with the chocolate.  Place on parchment paper or baking sheets to cool.


Chocolate Chip Shortbread

3 C. Flour
(use any kind you wish, I am partial to the mix this recipe originally came from in Meredith McCarty’s “Sweet & Natural” an excellent book to own.  1 C Whole Wheat Pastry Flour, 1 C unbleached white flour and 1 C. Brown rice flour.)

1 tsp. Aluminium-free baking powder
1/2 tsp. Sea salt
1/2 C. light vegetable oil
2/3 C maple syrup
2 tsp. Vanilla
1 C. dairy free , barley malt sweetened chocolate chips

Preheat oven to 350°.  Brush an 8X8 pan with oil.  Mix dry ingredients in a med. Sized bowl and mix the wet ingredients in another bowl.  Add the wet to the dry and mix.  Pour into the baking pan and even out the dough.  Then prick with a fork.  Cut into 12 or 16 squares and bake for about 30 min. until edges are golden.  Let cool for 30 min.  

Friday, October 21, 2011

Have some fun treats - Popcorn Balls/Caramel Corn Just in Time For Halloween


It's that time of year...

 

Caramel Corn/Popcorn Balls

This simple and healthy treat is fun any time of year.  You might like to add chocolate chips, nuts or seeds or even dried fruits to the mix.

8 cups popped popcorn (about 2 T. cooked in a 2 quart pot works well)
1/4 – 1/3 C. brown rice syrup
1/4 – 1/3 C. maple syrup
small pinch of sea salt
1/2 tsp. vanilla
squeeze of lemon
Optional 1 T. Earthbalance buttery spread

Heat the syrups together and boil for several minutes.  The color will darken but do not burn.  Remove from heat and add the other ingredients and then coat the popcorn.  To make popcorn balls place some of the coated corn on wax paper and use the paper to form a pressed together ball.  Allow to cool completely.  If you want the caramel corn to be more crunchy you might want to place on a baking sheet and bake in a 350°F oven for 10 – 15 minutes watching it so as it doesn’t burn.

Thursday, October 20, 2011

The Benefits of Brown Rice with recipes

I soaked some brown rice last night and turned the heat on underneath it this morning to boil.  It was my cereal for breakfast and probably will be tomorrow. For lunch it could be part of a salad or a side dish.  For dinner it might get made into burgers, a casserole or even rice pudding for dessert.  This versatile staple has been nourishing humans for millennia.   An enormous amount of people on the planet eat rice as a basis of their diet and why not when it gives you incredible amount of nutrition and benefits.

Most of the benefits are stripped away when you eat pale white rice but it is easier to digest without the bran and germ.  You will miss out on the B vitamins, vitamin E, calcium, iron, etc.  Short grain brown rice has more minerals and generates a lot of energy when you eat it.  Brown rice also bonds to toxins more than other grains and carries them out of the body.  These days we can all use this side benefit.

In general rice promotes good digestion, relieves mental depression and can quench thirst provided you don't add more than a small pinch of sea salt when cooking.  I've recently gotten so thirsty eating overly salted rice in a restaurant.  Rice is economical too.  Just visit your local health food store and stock up on organic whole grain brown rice.



Rice Burgers

2 C. brown rice

4 C. water (plus a little extra if needed for stickiness)
Pinch sea salt

1/4 C. flour or bread crumbs or oat flakes
1-2 carrots, diced
1 onion, diced
1-2 Celery, diced
Fresh parsley chopped fine
Other herbs of your choice, chopped fine
Good quality oil
Shoyu
2 Tablespoons kudzu or arrowroot dissolved in a little cold water (or use an egg or two)

Soak the brown rice over night in a pressure cooker.  (If you do not have a pressure cooker simply use pot boiling method and use extra water to make your rice sticky.) Bring to a boil and add a pinch of sea salt.  Bring to pressure and cook for 45 minutes.  This can be done one or two days ahead if desired. 

Sauté the carrots, onions, celery and herbs in a small amount of oil for a few minutes.  Add Shoyu and any other seasonings you like, to taste.  Mix with the rice and add the bread crumbs and kudzu (or egg). Fry the patties in a small amount of oil.  Serve with your favorite condiments.


Rice Pudding

There are many variations of making rice pudding.  Use your imagination to create blueberry rice pudding or chocolate rice pudding or use millet instead of rice or any grain you have made.  Here is a basic version to get you started.

2 Cups of cooked brown rice
1/4 tsp. sea salt
1 T. cinnamon
2 T. vanilla extract
1/4 C. raisins
1/4 C. barley malt (or rice syrup)
1/4 nut/seed butter like tahini
1 C. apple juice
1 C. soy or rice milk

Simply place all ingredients into a cooking pot and bring to a boil.  Turn the heat down to medium and stir until you have the desired consistency.  If it gets too thick you can always add some apple juice or rice milk.

Tuesday, October 18, 2011

Just until Thursday

Today and tomorrow you get free ground shipping on all books you order from http://stores.lulu.com/susanmarque 
Use the code OCTGROUND305 at checkout. 

Get some recipes and start cooking up some fast and easy healthy fare today!  They also make great gifts so you could get a jump on the holidays. 

Now is a terrific time to make your weight loss/health living goals a reality.  Have the body you keep saying you want, right now, and show it off this holiday season instead of waiting for one day.  Let go of finding the right outfit to hide under and drop what you don't like.  Slip into some terrific eating that will make you glow.  You deserve it.

I used to struggle with my weight and felt bad whenever I saw my folks.  Really I felt bad every day and it just amplified around people I had not seen in a while.  I felt judged and unhappy in my body.  I learned how to eat well to cure my health problems but one of the most glorious benefits was never having to think about weight again. 

I've stayed a slender sexy shape and size now for years without ever worrying about it.  I exercise less than I used to and I have more muscle.  How is that possible.  It's all in the diet.  Some foods just give you more.  Knowing which ones do what is the key.  There is one grain that is alkalizing while the others are slightly acid forming.  There is one oil that helps your body eliminate fats rather than stick them on your thighs or belly.  There is a root that will clean you blood and dissolve fats so it can clear your skin and shrink your waistline.  There is another root that can alkalize you so well it can stop a hangover or have you recover quickly from too much sugar or oil.  It's knowing when salads are making you fat and hearty stews are slimming.  Every ingredient has a consequence so you can make the most out of your meal by knowing what those are.  Get the good ones. 

Coaching sessions are extremely limited right now - if you need one be sure to sign up right away.
Take advantage of the free shipping on books and start making your life be what you want it be - today!

www.Susanmarque.com
http://stores.lulu.com/susanmarque

Sunday, October 16, 2011

Where's the key?

"How do you stop eating?" a woman asked me the other day.  Interesting question.  She admitted that she had nothing but work in her life and she was lonely.  Food was her one pleasure and comfort.  She binges and makes herself feel unwell or orders far too much because she wants to taste everything and she thinks about food and what she can have more than is necessary. 

Food is pleasure and then you move on to other things.  I've told her before - "Get busy! Find things that interest you.  You won't know until your try them and start meeting new people, making friends, having more life in your life."  One of the best tools I use is that you simply learn to be your own parent.  No one can do this for you. You get to jump in and start building that muscle just the same as physical muscles.  At first it won't feel comfortable to tell yourself "No more."  At first it might not be easy to push the plate away or stop eating.  You do it because you get committed to having your life be different.  If something is hurting you, walk away from the source of the pain.

You can hire a coach to keep you accountable but you still must do this for yourself.  If you never learned how to stop eating.  Now is the perfect time to begin.  Stop giving yourself excuses.  Stop creating problems for yourself and don't let old habits dictate how you live your life now.  Remember that quote "The chains of a habit are too weak to be felt until they are too strong to be broken."  Make good habits strong and let go of things that don't serve you.  You can do it, you just have to begin and keep going.  

Thursday, October 13, 2011

Live Well

Health is more than the absence of illness.  It's a vibrancy that gets you up in the morning without an alarm clock.  It's energy for work, play, exercise and making love, all in one day.  It's getting sleep that is refreshing.  It's having clarity of mind where things get done easily. 

Food is just one component that creates this.  It is an important piece of the puzzle that really can't be ignored.  I laugh when I see what is being sold as healthy because it is easy to be convinced when you want something.  Candy bars have given way to more and more "health" bars.  I even saw a service today that for only nineteen dollars per month you get a box of snacks delivered to your door.  I guess nineteen sounds better than twenty and seems like a reasonable amount for food delivery until you think about how useless and ridiculous a box of refined and processed items that can make you tired, gain weight and potentially unwell really is...

Snack would suggest something small to get your blood sugar up and have brain power until the next meal.  Your brain needs that glucose but that doesn't mean you need to eat sugar.  Somehow it only took two generations of brain washing ideas to sell an enormous amount of people on snacks that are designed for people to make money and touted as good for you.  Grab a piece of fruit, a few seeds or some slices of jicima, kolrabi or cooked kabocha instead.

If you have a habit of coffee, cereal, "energy" bars, or anything that you know is really draining instead of creating living well, just replace one habit at a time.  Start incorporating one new vegetable, grain or bean each week.  Keep playing and stay inspired until you get yourself to a level that you can thrive with.

Here is something for a very hearty snack or appetizer:


Plantain chips

These are fun and crispy but not sweet.  Add them into a salad, eat

like potato chips or use as a crunchy addition.  They go great with
beans or even dip them in guacamole.

Green plantain
Oil (olive, safflower or coconut are all good)
Sea salt

Pre-heat your oven to 350°. Peel the skin off the plantain with a
small sharp paring knife.  Slice into 1/4" slices or thin strips and place in a bowl.
 Toss with enough oil to just coat the plantains.  Arrange on a baking
sheet. (I line mine with parchment paper.) Sprinkle with sea salt
lightly over the top.  Place the baking sheet in the oven and bake for
15 minutes.  Turn each slice over and then place the baking sheet back
in the oven for another 15 minutes or until crisp.


4 bean dip

 1/2 Cup Aduki beans
1/2 Cup brown lentils
1/2 Cup yellow split peas
Good quality water
Sea salt
Shoyu or Tamari (organic soy sauce)
Ume vinegar
Dulse
Rosemary
Thyme
Basil
garlic powder
cumin
1 onion, diced
1 carrot, diced
1 Tablespoon olive oil

Garnish: Chives, chopped fine
1 container WildWood plain soy yogurt

Blend all ingredients in a blender until smooth using your herbs and seasonings to your own taste.  Garnish with the chives and soy yogurt.  

Saturday, October 1, 2011

Harmless Harvest Hits the Market Today

Harmless Harvest is in Whole Foods stores nation wide today.  I tasted the difference of this raw coconut water from the very first sip.  "Wow" popped out of my lips and made the cute tester guy laugh and say "That's what I'm talking about."  I wish they gave out cases of product like other companies have done so I could hand you a bottle of your own.  Instead, you'll have to look for it at Whole Foods.  I find it a wonderful afternoon treat.  Immediately it picks me up and I feel better without any negative effects I've had from some of these waters.  Another brand was my favorite until I learned how much the product is sprayed.  There is something just right about Harmless Harvest from the way they do business to the high standards of freshness.  I wish them well with their launch today.