Steaming is a quick cooking method that doesn’t require any fat. It's a healthier way to cook vegetables over boiling because nutrients aren't lost into the water during the cooking process. All that's required is a metal or bamboo steamer basket that fits over a large pot, readily available wherever kitchen equipment is sold and usually rather inexpensive to purchase.

Steaming works well for all kinds of vegetables and makes for a deliciously fast meal that can be prepared with a minimum of work. Different vegetables require a different amount of time in the steamer... here is a general guide:

     2 minutes: Peas
     3 to 5 minutes: Asparagus, green beans, spinach
     5 to 8 minutes: Broccoli, sliced carrots, corn on the cob, cabbage wedges, zucchini
     10 minutes: Brussels sprouts, parsnips,
     15 to 20 minutes: Turnips, fingerling potatoes
     30 to 45 minutes: Beets, artichokes, pumpkin, russet potatoes, sweet potatoes

Rather than drying foods out in the microwave, keep re-heated foods moist by warming them up in a steamer instead. Rice, meat, fish and even prepared dishes such as lasagna will heat up nicely in just a few minutes using this method.

Do you ever use a steamer to cook or re-heat your food?

The word "superfood" gets used a lot these day, but what exactly does it mean? The Oxford English Dictionary defines a superfood as “a food considered especially nutritious or otherwise beneficial to health and well-being”. In other words, a superfood is one that provides a huge amount of nutritional benefits while having no known negative side effects. Basically, these are foods we all should be eating more of!

Some of the better known and more popular superfoods include:

Blueberries
Goji Berries
Quinoa
Amaranth
Sweet Potatoes    
Pomegranate    
Mangosteen
Mustard Greens
Swiss Chard
Turmeric
Kiwi    
Mushrooms    
Chia Seeds    
Flax seeds
Dark Chocolate    
Cacao

Do you include any of these superfoods in your diet?

While it's used as a grain, quinoa (pronounced key-new-ah) is actually a seed related to spinach, chard and beets. It is a valuable food source due to its high protein content, making it very popular among vegetarians and vegans. Being a complete protein, quinoa contains all the essential amino acids necessary for our nutritional needs, along with plenty of iron, calcium and fiber. It is also a great choice for weight loss, since it's a low calorie and low cholesterol source of healthy carbohydrates. Furthermore, quinoa is also gluten-free. 

Quinoa is very easy to prepare. First, rinse the quinoa thoroughly to remove its bitter coating. Then combine with 2 cups of water or broth per cup of uncooked quinoa. Bring to boil and reduce to simmer. Cook until the liquid is absorbed, about 15 minutes. Once you see the germ come out (it looks like a little tail), you'll know it's just about ready.

Suggestions for how to use quinoa:

• Add fruits, nuts, a sprinkle of cinnamon and a splash of maple syrup for a nice breakfast porridge.
• For a refreshing salad, mix cooled quinoa with black beans, pumpkin seeds, scallions, cilantro, and season to taste.
• Add to soups to boost the nutritional content and provide a heartier texture.
• Try quinoa instead of rice, potatoes or noodles with main courses.

Have you tried quinoa yet?

More and more restaurants and grocery stores these days are catering towards a demand for gluten-free foods. A gluten-free diet excludes the protein gluten, which is found in grains such as wheat, barley and rye.

A gluten-free diet is used to treat wheat allergies as well as celiac disease, a condition in which gluten causes inflammation in the small intestines. Eating a gluten-free diet helps people with celiac disease control their symptoms.  As awareness of these issues grows, the popularity of gluten-free diets has spread, however only those with problems consuming gluten need to be concerned about wheat and other gluten-containing ingredients. It is estimated that about 1 in 133 Americans have celiac disease or some other form of related sensitivities.

Do you eat a gluten-free diet?

Sources:
Mayo Clinic, Wikipedia, Wall Street Journal

Spring is the season for asparagus, making this the perfect time to take advantage of not only its great flavor in recipes, but also its many health benefits. Asparagus is loaded with fiber and vitamins, including vitamins A, C, E and K. It’s also a great source of glutathione, a detoxifying compound that helps to break down carcinogens and free radicals, making it an important vegetable to eat regularly to help protect against certain forms of cancer. Asparagus is also very high in antioxidants and is ranked near the top of the list of fruits & veggies that help stop cell-damaging free radicals before they can do damage.

One unique quality of asparagus is the amino acid Asparagine, which once digested acts as a diuretic. This helps rid the body of excess salt as well as to shed extra water weight gain. This can be very helpful for people with edema (a painful accumulation of fluids) or high blood pressure.

(source: The World’s Healthiest Foods [http://whfoods.org/genpage.php?tname=foodspice&dbid=12])

Do you like to eat asparagus?

Did you know that ginger is not only a delicious addition to foods and desserts, but it's also great for your health? One of the most useful benefits of ginger is its ability to help soothe muscle aches and pains, a great thing when you are sore from a good, long walk! Daily consumption of ginger is great for those who regularly exercise, and many weightlifters rely on it to help with recovery after intense physical activity.

The potent anti-inflammatory compounds in ginger have been known to help those who suffer from arthritis to manage their pain levels. Recent studies point to ginger as a possible inhibitor of cancer cells, while its germ-fighting qualities can help to stave off infections and lessen the severity of colds & flus.

Ginger is so packed with these health-promoting substances that you don't even have to use very much of it reap the benefits. For nausea or tummy troubles, you can make ginger tea by steeping a few slices of fresh ginger in hot water.  If the taste is too spicy, you can sweeten it up with a bit of honey. Alternately, a soothing ginger lemonade is delicious any time! Just add some freshly grated ginger to a mixture of ice water, lemon juice and your preferred sweetener. Arthritis patients have found relief by regularly consuming small amounts of ginger in cooked foods, such as sliced up with some mixed vegetables and made into a stir-fry dish. The more ginger you eat, the more noticeable the results will be.

What's your favorite way to enjoy ginger?

Not only are garbanzo beans are rich in fiber and protein, but they are loaded with thiamine, riboflavin and vitamins A, B6 and E. Hummus is a food dip or spread that is made from cooked and mashed garbanzo beans. If you haven’t already tried hummus, please do, it’s delicious! The following is a simple hummus recipe from Alison Sweeney’s book, The Mommy Diet:

Makes about 2 cups

1 (15- to 16-ounce) can chickpeas (aka garbanzo beans), drained
3 tablespoons lemon juice
2 tablespoons water
1 tablespoon olive oil
1 garlic clove, peeled
1 tablespoon salt
1 tablespoon cumin, paprika, or favorite hummus spice
Pepper (optional)

Combine the chickpeas, lemon juice, water, oil, garlic, salt, and spice (if using) in a food processor or blender and blend until smooth. Transfer to a small bowl. Taste and season with additional salt and pepper, if desired. Keeps for up to 1 day, covered in the refrigerator.

Enjoy your hummus with baby carrots, cucumber slices, celery sticks, sliced bell pepper, or pita bread.

Have you tried hummus before?

 
Walk with Walgreens is going to be featured on The Celebrity Apprentice this Sunday, April 1st on NBC primetime. In case you’re thinking of putting together a viewing party, we thought we’d provide a few healthy snack ideas:

• Apples with peanut butter dipped in crushed almonds
• A veggie platter subbing greek yogurt for the sour cream when making the dip
• Baked sliced sweet potatoes sprinkled with olive oil with some sea salt and cinnamon

Your Walk with Walgreens guests are sure to appreciate these delicious and nutritious substitutions, we’re sure they won’t miss those cheese sticks and buffalo wings. 

What are your healthy party snacks?

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Based on the popularity of our post about walnuts, we wanted to continue the nutty discussion with Brazil nuts. Act like an Amazonian and grab a handful. They’re higher in calories than other nuts because of their fats, but they are also rich in vitamins, anti-oxidants, and minerals. A cup of brazil nuts can get you toward your daily recommended value of thiamin, vitamin e, calcium, magnesium, and selenium. 

Brazil nuts are also free from gluten, which makes them a popular ingredient in the preparation of gluten-free food formulas. And we can’t forget about brazil nut oil. It can be used in cooking as well, but also as massage oil, for aromatherapy, and even to make paints. 

Do you eat brazil nuts often?