Food for Thought Online Cookbook

Throw Back Thursday! And Why I Started Food for Thought Online Cookbook

As a mother of four you can imagine how much cooking I have done over the years, and now that my kids are all grown up and ready to leave the nest, they have asked for some of my recipes. As a medical and mental health specialist I know all too well that what we put in our bodies will effect the way we feel. The nutrition that we put in our bodies will impact our overall health, mind, body, and spirit. I am fortunate that my children followed in my footsteps towards healthy lifestyle choices, including eating healthy and working out. Recently my oldest daughter left the nest and before she left she asked me for a cookbook of some of my recipes. I thought one day I would publish a cookbook for my kids as a personal gift, but I wasn't quite ready, besides I pretty much had my recipes written down on an index card, or on the computer in a file somewhere, and honestly, most of my cooking was done as I went along and I didn't really  measure anything. However, some recipes need to be written down since they are traditional favorites, and even the slightest measure can make the recipe a bit off. So the week before she moved out I decided to cook her some food and bring it over on new serving dishes that she could use in the future. The visit was fun and the dishes can be added to her serving collection. She is the reason why I started the Food For Thought Online Cookbook.

Throw Back Thursday! 

When I was 17 years old, just after high school graduation I began working as a fitness instructor and started my own aerobics class at Top Fitness Clubs of America. That summer, I flew out to Las Vegas for an aerobics convention and certification course to learn as much as I could about the health and fitness industry. For those of you old enough you probably remember the 80's fitness and aerobics craze. I have always been active and health conscientious.

When I returned from my trip from Vegas, I asked the owner of Top Fitness how he felt about starting an aerobics class. At first he laughed and said "Good luck getting the guys on board." The club was 98% male. This was only due to the type of equipment offered, weight lifting equipment. Not giving up quite that easy, while I trained and worked out big, buff, handsome men on nautilus equipment, I decided to see how they would respond.  I turned up the music to a popular radio station, WDRQ Detroit and begin an aerobics routine in front of the large mirror. Being the only female in the gym, all heads turned to my attention and the guys smiled and laughed and continued on with working out. After about 15 minutes, and sweat starting to show, along with my high energy, their attention turned to my routine and what I was doing. The routine began as any routine would, warming up, high energy, and went into the aerobics cardio. I had floor work in my routine, including legs, abs, arms, and stretching. I ended the routine with cool down and stretching.

By the end of the rountine I had every person in the gym watching me through the entire routine. When I was finished I went on to my work.  They all applauded and I smiled and announced "This iis our new aerobics class. If you would like to participate we will begin the class everyday at 6pm. The next day I had a three guys from the gym and a couple of girls who heard about the class. I was thrilled! Members of the club joined in the middle of routines as they felt comfortable with it. From there on out the class was a success. I incorporated nutrition into my programs and I gave nutritional information on many foods. I remember this one girl in particular. she was 24 years old, with two kids. She was about 20 pounds over weight. She lost her weight by the end of that summer, very quickly. She changed her lifestyle, her eating habits, and began moving her body. I gave tips on how to workout while cleaning the house, and encouraged housecleaning as an exercise. So they ended up with a bonus, a healthy body and a clean house! I'll never forget, one day she brought me a bag of fresh broccoli. Everyone knew how much I loved it! I encouraged eating the raw form of veggies with healthy dips or with none at all. She handed me the bag of broccoli and a letter telling me how I changed her life. It was then I knew that I wanted to work in the health industry.

Today, I work as a mental health professional with a background in nursing and I have always liked to do things as natural as possible, especially when it comes to what we put into and on our bodies, from food, to medications, to lotions and other remedies. After several years of education and research on the biopsychology, I realized that I was on to something back in the 80's! Back then I was always full of youthful energy and through my 20's and 30's I had endless amounts of energy, and slept well at night. As the years went by life happened. I had went through a divorce, experienced multiple traumas, my life changed dramatically. My eating habits changed. I gained weight, I was always tired and stressed. I had insomnia and nightmares and was off balance the next day. My life was turned upside down. For those of you who have experienced trauma, then you understand the insomnia, anxiety, and depression that goes along with it. Looking for alternative methods of treatment other than your standard anti-depressants, anti-anxieties medications, I realized that there wasn't much research on traumatic stress and alternative therapies. As the years went on PTSD became more recognized and alternative therapies are being researched as effective treatments for traumatic stress, and other negative stressors that life can bring.

Nutrition is the most overlooked natural treatment for any condition, including inflammation, chronic pain and traumatic stress. For example, did you know that individuals who live in northern parts of the country, or areas where there are long winters, and short summers have lower levels of Vitamin D? and many are Vitamin D deficient. Did you also know that being low on Vitamin D can cause depression? Since we synthesize Vitamin D from the sun we don't get as much in the winter due to the lack of sunshine, therefore foods high in Vitamin D are essential to our health year round. Vitamin D also helps in hormone regulation and aids in the production of serotonin. Serotonin is a hormone that works as a neurotransmitter and it affects mood, behavior, appetite, sleep, memory, digestion, and sexual function.

Nutrition is a natural, safe, effective way to get your life back and feel better. For daily updates, check out this nutritional blogsite for recipes and nutritional info!

Victoria Marion, MA
Forensic Behavioral Health Specialist

Greek Style Ravioli

Greek Style Ravioli

Most days I  cook what I have in the house. This not only cuts down on food expenses, but it also forces me to think of creative ways to change it up! Sometimes I have to go out and get an ingredient or two to complete the dish, and sometimes I improvise!

This dish is simple, healthy, and easy to prepare. I had one can of black olives, half of a container of spinach, cherry tomatoes, a purple onion, some feta cheese, and some cucumbers. Usually I cook ravioli the traditional way with spaghetti sauce.  However I did not have any spaghetti sauce, or even a can of tomato sauce or paste in the house, so I decided to prepare a Greek dish since Feta says Greek all the way!

Recipe

Ravioli Cheese (You can also use tortellini or even pasta!)

Tomatoes

Cucumbers

Purple onion 

1 Can black olives

Fresh Spinach

Feta Cheese

Olive oil

Lemon

Vinegar

Oregano

Crushed mint

Garlic powder

Salt/Pepper

Directions

I always like to get my water going to make things go a little smoother, so fill up a pot of water and add salt to flavor the ravioli. While you are waiting for the water to come to a boil, chop your veggies (tomatoes, cucumbers, onion, olives, and spinach). I like to chiffonade the spinach, in other words cut it in ribbons. I don't take each piece of fresh spinach, stack it, roll it, and then slice, this can take time. Instead I grab as many same size pieces as I see, put them in a bunch and slice the spinach into ribbons.

Once the water has come to a boil, pour in the ravioli and cook according to directions, about 10-12 minutes or until they begin to float to the top. Ravioli are easy to over cook, so keep an eye and follow the directions on the package. In the mean time, put your cut veggies in the bowl. Add salt and pepper to taste. Now you can begin to make your dressing. Add the olive oil, lemon, vinegar, oregano, crushed mint, garlic powder, salt and pepper and whisk together. You can also use a store bought brand of Italian dressing, including creamy Italian works great too! Pour dressing over veggies.  Your ravioli should be about done. Take one out, run it under cool water so you don't burn yourself, and taste. Be careful because the cheese is very hot on the inside! Drain your ravioli and run under cook water, continue to strain. I run it under cool water so the ravioli do not stick, and the feta cheese will not melt.

Pour ravioli into bowl and stir together with veggies and dressing mixture. Sprinkle with Feta and enjoy!

A Sunny Sunday Breakfast!

Sunny Sunday Breakfast

 

Many years ago when my children were small, from birth till about middle school I made breakfast for  the kids on Sunday mornings and then went to church. After I divorced and somehow with the hustle and bustle of raising for children as a single mother, we stopped this tradition. Food is a not only necessary for survival but food represents many things, and is part of the way we socialize and express our culture. I decided that Sunday breakfast will part of our families culture, lifestyle, and tradition once again.

Food and flowers go hand in hand. Adding a pretty tablescape adds to the mood, and overall experience that shows your family and guests how much you care about them. The view and the food are both beautiful and delicious!

 

Now that my children are older, 18, 20, 23, 25, they can appreciate many new flavors that they would not tolerate as children. So I added some herbs to the cheesy eggs, like dill and parsley. I made french toast with Texas toast bread, it made all the difference in the world! I also cooked turkey sausage instead of traditional breakfast sausage. This is the first time that I had turkey sausage, and I can tell you I will buy this again and replace it with the traditional sausage, and it's better for you!

Wild Caught Salmon and Rice

 Wild Caught Salmon and Rice

Wild Caught Salmon is one of the worlds healthiest super-foods, along with tomatoes, and spinach makes this meal a super meal!

Although brown rice has additional health benefits, such as more fiber, B vitamins, iron and phosphorous, white rice is still good choice and it is enriched with the iron and B vitamins that are lost during the processing of brown rice
converting to white rice. See the truth about rice for more information about white rice versus brown rice. I used white rice in this recipe because that is what I had in my cupboard.

Dill, Lemon, and Garlic Salmon Recipe

Choose a piece of wild caught salmon from your local butcher or fishery. Pick a filet to suit your families needs. I chose an entire filet and it fed a family of  6. I bought a beautiful piece of Wild Caught Salmon Filet, about 12 inches long from Kroger's Fish Department.

Wild Caught Salmon ( 1 Full Filet)
Kosher Salt (Table salt, or sea salt, your preference)
Black Pepper (Or white pepper if you have it)
Fresh Dill
Fresh Parsley
Garlic powder (Or fresh garlic-pressed)
Olive Oil (Any oil of your choice) I prefer the health benefits of olive oil or grapeseed oil)
Lemon (Juice and rind)
 Butter (Optional)

Directions  

Oil the bottom of a baking dish. Since my filet was so long, I used a cookie sheet. Oil pan/sheet with oil of choice and lay the filet on the baking sheet. Next salt and pepper the top of the salmon. Next, sprinkle garlic powder over entire filet, not too much, but be sure to shake it one time over entire filet. If you are using fresh garlic, press three cloves of garlic in a garlic press and sprinkle over salmon. After washing your fresh herbs ( a good idea to do before you begin cooking) chop dill and parsley and sprinkle on top of the salmon so that the entire salmon is almost covered.

Next grade one lemon and sprinkle the lemon rind on top of the salmon. Cut lemon in half and squeeze the juice of the lemon on top of entire filet. Pat with butter to give the salmon skin a crispy, flaky outer layer. 4 pats of butter was enough for the entire filet. Bake at 350 degrees for 40-45 minutes or until flaky. Depending on the size of the salmon will determine how long the salmon will cook. Smaller pieces require less time, about 30-35 minutes.

 Lemon, Garlic, and Tomato Rice Recipe 

 

White or Brown Rice (I used white rice because that is what I had in my cupboard)
Green onions (Scallions)
White onion
 Chicken stock (1/2 carton about 4 cups)
I can diced tomatoes
Fresh baby spinach (Chopped chiffonade style) See video below
Parsley
Dill
Butter (2 Tablespoons)
Oil
Lemon
Garlic (3 cloves)
Bullion cubes
Water
Salt
Pepper

 Directions for Rice Recipe 

Chop scallions, and white onion and add oil to pan, about  3 tablespoons, and 2 tablespoons of butter. Heat oil and add onions, saute.  Peel 3 cloves of garlic and use the garlic press and add them to the pan. Add salt and pepper to onions. Add salt and pepper for flavor. Add 4 cups of rice to pan and continue to saute, some of the rice will turn light brown and it will add additional flavor. Next pour in chicken stock and cook on medium high heat.

Next add canned diced or fresh diced tomatoes, and spinach. You should always prepare your food before you begin. Chiffonading spinach is an easy way to add baby spinach to any dish. Simple grab a bunch of spinach and begin to slice it in ribbons, not too small as your would an herb like basil. Make your ribbons lager since spinach shrinks so much when you cook it. It makes it much easier to eat and it distributes well in the rice. Next add 2 cups of water to 2 chicken bullion cubes, the juice of 1 lemon, and the rind of one lemon. Add chopped parsley and dill, reduce heat and put on lid and simmer until done, about 15 minutes.

Homemade Tarter Sauce

Light Mayonaise
Pickles and Pickle Juice
Lemon Juice and Rind
Garlic Powder (optional)
Parsley
Dill

Simply mix all ingredients and serve with fish. Chop 2 pickles into tiny pieces, add pickle juice to mayo, squeeze lemon juice in mixture (about one quarter wedge) add lemon grind if desired. Shake garlic power into mixture, add chopped fresh parsley and dill (Or dill and parsley dried works), salt and pepper to taste, and enjoy! 

Tomatoes

Tomatoes are one of natures many super-foods. Super-foods are rich in nutrients and have antioxidant properties. 

Tomatoes

Tomatoes are at their peek in July and their nutritional content is just as rich as their flavor! Tomatoes in season are vibrant and sweet! Tomatoes are known as a Super Food because of their high nutrient content, including a naturally occurring chemical called Lycopene. Tomatoes are high in Vitamin C and E.

Lycopene

Lycopene is a caratenoid found in plant foods and is what gives them their red color. Lycopene can also be found in watermelon, apricots, pink guavas, and pink grapefruits. Research suggests that lycopene is a powerful antioxidant that can prevent cancer and heart disease. Lycopene has also been used to treat condtions such as cataracts, and improve eyesight. In addition it has been used to treat HPV, human papilloma virus and asthma.

Vegetarian 7 Layer Dip

Re-fried Beans (6 cans)
Sour Cream (2 1/2 large Containers)
Guacamole (2 regular containers)
Salsa (1 Jug)
Shredded Cheese (3 Packages)
Tomatoes (3 Containers cherry or grape tomatoes)
Olives/Green Onions (I can Olives), (1 bunch of green onions)
Cilantro for garnish
Tortilla chips (3 Large bags)

This 7 layer dip is delicious and easy to make! Although this pan of 7 layer dip was made for a graduation party in a large tin pan, you can make it in smaller amounts. I will provide the ingredients for this 7 layer dip to feed a large party and you can alter the amount to fit your needs.

Tomatoes

Tomatoes are at their peek in July and their nutritional content is just as rich as their flavor! Tomatoes in season are vibrant and sweet! Tomatoes are known as a Super Food because of their high nutrient content, including a naturally occurring chemical called Lycopene. Tomatoes are high in Vitamin C and E. For more nutritional information on tomatoes click here.

Lycopene

Lycopene is a caratenoid found in plant foods and is what gives them their red color. Lycopene can also be found in watermelon, apricots, pink guavas, and pink grapefruits. Research suggests that lycopene is a powerful antioxidant that can prevent cancer and heart disease. Lycopene has also been used to treat condtions such as cataracts, and improve eyesight. In addition it has been used to treat HPV, human papilloma virus and asthma.

Food for Thought

Food for Thought is a blog site that offers recipes with nutritional information on many foods. The old adage "You are what you eat" is a very true statement. What goes into our bodies will have an impact on how we feel, how we behave, and have influence on our overall physical and mental health. The food, medications, vitamins and herbal supplements, and the air we breathe that go into our body’s impacts the way we feel physically, emotionally, psychologically, and spiritually.  

Cultural Influence

There are many factors that will influence our nutritional intake, such as our eating habits, the ability to pay for food, and awareness of nutrition on the body. Everyone comes from a unique culturally diverse background which includes our cultural and ethnic influences. 

Every country has their own unique cuisine which played role in our diets from the time of conception, during our childhood, and into our adult lives. Cultural influence plays a significant role in what we eat. For example, if you grew up in an Asian culture, chances are you are lots of rice and fish. As research has evolved we have found that Asian diets are rich in rice, fish, grains, fresh fruits and vegetables, and low in red meat. They have a lower rate of cancer, heart disease, and obesity than American diets. On the other hand, if an Asian family grew up in America, then American influence would have a significant influence on their diet. They may eat foods from both cultures.

Affordability and Poverty

Let’s look at yet another factor which plays a role in nutrition, finances. If the Asian family who grew up in America were living in poverty, then that too would play a role in the family’s diet. Families in poverty are known to eat poorly, no pun intended. Poorly as in poor in vitamins and minerals. Some reasons include the price of processed foods versus fresh foods. For example, a family may have no car and they will purchase items at the nearest convenience store, or dollar store. 

Many of the products at dollar stores and convenience stores sell packaged foods 

loaded with preservatives and provide little nutritional value and have a high fat content. It is rare to see fresh fruits and veggies at these stores. Some options include 100% juice, however, again due to the price of fresh 100% juices verses a drink with only 10% juices will determine whether someone will purchase the 100% juice. 

Ramen noodles and Kool-aid are common foods purchased by those on a tight budget, including students in college or those on welfare. Why? because they are inexpensive and taste great! You can get 6 packages of Ramen for $1.00. That can feed 6 people. You can get kool-aid on sale for $1.00 and it has about 32 servings per container. Kids love it and parents can afford it. However the products are loaded with sodium and sugar. High intake of sodium is linked to high blood pressure and water retention, and high intake of sugar is linked to obesity and diabetes. Our ancestors were on to something when they said "Everything in Moderation." Like all things if in moderation, then chances are it won't have a significant impact on overall health. However, moderation means something different to everyone, therefore understanding the basics of nutrition will help in determining what that means to each person. 

Nutrition Education

Many individuals in poverty were raised in poverty and do not know better, repeating the cycle of poor nutritional choices that their parents did; making awareness and education a priority. The USDA and other government agencies are recognizing this and are helping those who have less money to purchase fresh foods. In Detroit Michigan, the Eastern Market provides individuals with “double up bucks” a program that offers individual who have a bridge card (food stamps) to receive double amount of fresh fruits and veggies if they use their card, there is a limit. For example, if the person purchases $20 in fresh fruits and veggies they will receive $20 in additional food bucks to purchase more fruits and veggies. The goal is to encourage healthy eating and improve overall health. Other programs include community gardens for individuals who cannot afford fresh fruits and veggies. Typically these are held at church gardens and community centers.

This website provides nutritional information, in addition to many recipes for all budgets. Nutrition can be fun, informative and has an impact on how we feel. Many of the diseases and mental health issues experienced by so many are related to nutritional intake. This is a result of vitamin and mineral deficiencies, high sugar and fat content, making us feel sluggish, tired and depressed. Nutrition can be a domino effect that turns into diseases and misdiagnoses. Proper nutrition begins at conception and throughout the lifespan. Our bodies have different nutritional requirements throughout our life. Please read, nutrition across the lifespan here. 

Spinach Berry Nut Salad

Recipe

Fresh, washed baby spinach
Romaine Lettuce
Blueberries
Strawberries
Cucumbers (Hot House/English Cucumbers are best)
Pecans (or other nut of your choice, almonds are a great choice!)
Salad dressing of choice (Raspberry Vinaigrette or Ranch)

Blueberries

This berry salad is one of my favorite salads during the summer time when berries are at their peek. This salad provides a powerhouse punch packed with antioxidants, vitamins, minerals, and fiber. This salad is packed with phytonutrients essential for good health.

Blueberry Nutrition

Blueberries are low in fat, high in fiber and provide 25% of the daily Vitamin C daily requirements per 1 cup. Blueberries are also a good source of manganese. Research suggests that the phytonutrients, called polyphenols in blueberries have anti-oxidant, and anti-inflammatory properties that aid in chronic inflammation in diseases like cancer, and heart disease.

Manganese is a mineral and is considered to be one of many essential nutrients that is required for proper bodily function. Manganese aids in vitamin/nutrition absorption, and assists in regulation of sex hormones, and regulation of blood glucose. With lifestyle changes such as eating properly, manganese can help in the prevention of diseases such as diabetes. Another benefit of manganese is the regulation of the body's metabolism, liver and thyroid function.

Research also reveals that manganese is often a remedy for inflammation. One study revealed that patients with arthritis had a low level of an enzyme called superoxide dismutase (SOD), and manganese is a mineral that increases this enzyme in the body, resulting in less inflammation and pain in arthritis suffers. Manganese also increases bone density, aids in the absorption of calcium, aids in the formation of connective tissues, and prevents osteoporosis in menopausal women.

For Nutritional Value information on other foods please visit the links below
Cucumbers
Spinach
Strawberries
Pecans/Nuts

Onions

Onions

I wanted to begin with one of nature’s most prized and underrated vegetables, the onion. Onions belong to the Alluim Genus family which include onions, garlic, leeks, shallots, scallions, and chives. I chose to begin with onions because onions tend to be the first ingredient in many recipes. It is often sautéed to provide flavor in many dishes, including soups, stir fries, toppings, such as mushrooms and onions on a steak, sauces, gravies, salads, sandwiches, and more. The sweet caramelized flavor of onions not only adds many health benefits, but the flavor is like no other.

Lets us review the health benefits of the Onion. The onion has significant nutritional value and the uses of onions in cooking are abundant. They are known for their low calorie content and are sodium, fat and cholesterol free. They are high in vitamin C, folic acid, and they are high in fiber.  

Vitamin C and Mood Regulation
Vitamin C is an excellent antioxidant known to boost the immune system, and to fight free radicals in the body. Vitamin C is responsible for collagen production and in bone and blood vessel health. Vitamin C helps in the production of norepinephrine, a neurotransmitter and chemical made in the body which is responsible for the regulation of mood. One cup of onions can offer 20% of your daily intake of Vitamin C! and is only about 50 calories. 

Antimicrobial, Antioxidants, Flavonoids, and Free Radicals

Onions are also known for their antimicrobial effects on the body that are responsible for fighting infections, germs, and other microorganisms. Onions are like a natural antibiotic, and combined with garlic can have significant health benefits. Another heath benefit of the onion includes antioxidant flavonoids which help to eliminate free radicals in the body. “Free radicals” are just another word for a damaged cell. We all carry a certain amount of free radicals in our body. Free radicals can occur during a very normal process known as oxidation. According to Dr. Jeffery Blumberg “Oxidation is a very natural process that happens during normal cellular functions. While the body metabolizes oxygen very efficiently, 1% or 2% of cells will get damaged in the process and turn into free radicals. If free radicals simply killed a cell, it wouldn't be so bad, the body could just regenerate another one," he says. "The problem is, free radicals often injure the cell, damaging the DNA, which creates the seed for disease. When a cell's DNA changes, the cell becomes mutated. It grows abnormally and reproduces abnormally, and quickly” (Blumberg, J, 2013).

You can think of antioxidants as little Pac Men that go around your body eating the free radicals, and micro-organisms in your body. Antioxidants are vital to good health. Antioxidants help to slow or stop the oxidative effects on the cells in our body which cause cellular damage that causes diseases such as cancer and heart disease.  According to the National Onion Association health research, onions are high in quercetin, an antioxidant found in onions. Quercetin helps to reduce plaque found in conditions such as arthrosclerosis and coronary artery disease. Further, Quercetin also helps to protect and regenerate a vital antioxidant needed for daily function, vitamin E. Another vital benefit of the antioxidant quercetin is its anti-inflammatory effects on the body.

Sulfides

Onions are known for their sulfur-containing compounds that are responsible for the notorious eye watering tears when cutting an onion. However those sulfur compounds in onions have potent health benefits. For example, cardiovascular benefits include lowering cholesterol and triglycerides, and potential prevention of blood clots and heart attacks.

Onions also protect against cancer. The research reveals that onions have been shown to reduce the risk of cancer. This is due to the many benefits of the sulfides, polyphenols, and antioxidant flavonoids such as quercetin, which has an impact on overall health. Cancer is the result of damaged cells caused by free radicals, and onions are high in quercetin, a flavonoid responsible for its antioxidant effects on free radicals.

Anti-Inflammatory Benefits

Onions antioxidant benefits, specifically the flavonoid quercetin helps to prevent the oxidation of fatty acids in the body. Lower levels of oxidized fatty acids are responsible for the prevention of chronic inflammation in body in diseases such as Rheumatoid Arthritis, and allergic asthma. Research provides that the sulfides in onions help to improve bone and connective tissue health.

Resources

http://www.cancer.gov/cancertopics/factsheet/prevention/antioxidants

http://onions-usa.org/all-about-onions/onion-health-research

http://fnic.nal.usda.gov/food-composition/vitamins-and-minerals