Healthy For The Hollidays: Cut Down The Oil !

With the holidays around the corner, we know we will be eating many rich holiday foods before we know it. I'm beginning to think of ways I can start cutting down on calories now. 

One of the simplest ways to reduce calories is to start being aware of how much oil you are consuming. 

Oil is fattening.   

It is a highly concentrated product that is pressed and processed from olives giving you all of the fat and none of the fiber. One tablespoon of oil has 120 calories of pure fat. 

I won't get into the fact that there are those who question the quality, the rancidity, and heating process of the olive oil that is available in our supermarkets, but that's another issue. 

Back to the calories. 

Let's face it. When it comes to gaining weight, it's all about- 

calories in and calories out! 

Oil is a big ticket item when it comes to calories. 

One of the ways I've learned to cut back on oil in my recipes is to sauté in water, broth, or acquafaba (the liquid from cooking chickpeas).  

 A 1/4 cup of oil ( any oil) contains almost 500 calories (480 for some oils to be exact) 

A 1/4 cup of oil is = to 4 tablespoons

          It's really easy to use 4 tablespoons of oil when sautéing vegetables or cooking. and 500 hundred calories is a lot when you consider I eat 1200-1400 a day.

By using broth, water, or acquafaba to sauté ,  I'm saving calories in all my cooking !! For example. I make oil-free soups, oil-free stir-fry, and oil-free roasted vegetables.  In the soup, I cannot tell the difference, in the stir-fry only slightly and the roasted vegetables take a little getting used to - but not too bad. 

By cutting out or back on oil in my cooking,  I save about 300-500 calories per day or more. You need to walk at least 3 miles to burn 200-300 calories which varies depending on you walking speed and weight. I do both walk 3 miles and cut back on oil.

Salad Dressing: 

I add lemon juice with herbs to my salads and skip the oil! 

Sometimes I make a oil-free salad dressing such as a light sweet fruity dressing.

Ingredients: 

Juice of one large organic lime or lemon

1 large organic red apple, cored and diced 

1 heaping tablespoon of maple syrup

1/2 teaspoon vanilla extract

optional: 1/2 teaspoon of zest from an organic lime

Directions: 

Using a Vitamix or other very strong blender, whiz all ingredients together until well mixed and perfectly smooth. Serve on carrot salad, fruit salad, or as the dressing on a Waldorf salad.

Try my oil-free soups

Homemade Tomato Soup : Easy and Low Fat

 

Homemade Lentil Soup : Easy and Low Fat 

My oil-free pakora appetizers - very easy and delicious

 

Creamy French Mushroom Soup 

 

 

Avocado Appetizer : It has fat, but also fiber. I eat very little of it.

Pasta Primavera 

What do you do before the holidays to cut back on calories? Do you do anything? What are your lower calorie substitutions? 

Is There Lead in Your Spices? What You Need to Know and How to Avoid It"

Is there lead in your spices? Most store bought spices contain levels of lead which is very scary.

Last week I posted a photo of my cinnamon container in my jasmine rice and almond post. One of my readers pointed out that the brand I posted has been recalled for unsafe quantities of lead. I was shocked and decided to do some research. It is frightful how many brands of spices test very high for lead. I hope this post is helpful. 

Why Spices Can Contain Lead—and How to Avoid It

When you reach for a bottle of cinnamon, turmeric, or chili powder to add flavor to your meals, you’re likely not thinking about toxic lead. But recent investigations have shown that many spices on the market can contain harmful levels of lead. 

This issue raises concerns for both health-conscious shoppers and culinary enthusiasts alike. Lead exposure, even in small amounts, can be harmful, especially to children and pregnant women. So, why does lead show up in spices, and how can you protect yourself and your family?

Why Do Spices Contain Lead?

Lead contamination in everyday spices often comes from the soil where the plants are grown or from the processing methods used. Here are some of the main reasons why spices may contain lead:

1. Soil Contamination: Lead is a naturally occurring heavy metal that can remain in soil for years. In areas with high industrial activity or in soils near old infrastructure, lead can accumulate. Spices grown in these regions may absorb lead from the soil, which then ends up in our spice bottles.

2. Tainted Processing: Some spice suppliers use contaminated water or machinery that has been in contact with lead. In certain cases, lead can also be deliberately added during the drying or processing phases to enhance the color of the spice, particularly in products like turmeric, chili powder, and paprika. This practice is most common in regions where regulatory standards may be not strictly enforced.

3. Adulteration with Cheap Fillers: In some countries, low-quality spices may be adulterated with lead-based substances (like lead chromate) to artificially brighten the color of the spice or increase its weight. Turmeric, for example, is sometimes adulterated with lead-based compounds to make it appear more vibrant.

Health Risks of Lead Exposure

Even small amounts of lead can accumulate in the body over time and lead to poisoning. Chronic exposure can have serious health consequences, particularly for young children and pregnant women. 

Lead poisoning can cause developmental delays, brain damage, and learning disabilities in children, while pregnant women may face an increased risk of miscarriage, preterm birth, and developmental problems for the baby.

For adults, long-term exposure may lead to high blood pressure, kidney damage, or even a weakened immune system. Because lead is stored in the bones and organs, the effects may not show up immediately but can be cumulative over years.

The Best Spice Brands to Choose 

When it comes to selecting safer spices, here are some brands known for their quality control and transparency: However, it can change from batch to batch. Always keep aware of current testing through organizations such as Consumer Reports. 

1. Penzeys Spices: A trusted brand known for its high standards and wide selection of spices. Penzeys is committed to ethical sourcing and quality, and they test their products for contaminants.

2. McCormick: As one of the largest spice producers in the world, McCormick has stringent quality control measures in place. They regularly test their products for lead and other contaminants to ensure they meet safety standards.

3. Frontier Co-op: Known for its organic spices, Frontier Co-op offers a wide range of ethically sourced products. Their commitment to organic farming and third-party testing helps ensure the safety of their spices.

4. Simply Organic: Another organic-focused brand, Simply Organic has a strong reputation for producing high-quality, contaminant-free spices. They are certified organic, meaning they adhere to strict regulations regarding pesticide use and heavy metal contamination.

5. The Spice House: This family-owned business has earned a reputation for offering fresh, high-quality spices. The Spice House is committed to sourcing spices from trusted farmers, and many of their products are organic or tested for contaminants.

   
   

1. 

The Biggest Offenders: Spices with the Highest Risk of Lead Contamination

While lead can be found in any spice, some spices are more likely to be contaminated. These include:

1. Turmeric: Turmeric is one of the most commonly found spices with high levels of lead contamination. Its bright yellow color makes it a target for adulteration, with some suppliers using lead chromate to intensify the color.

2. Chili Powder & Paprika: Both chili powder and paprika are at risk for lead contamination due to their vibrant red colors. Some suppliers use lead-based substances to enhance the color and weight of these spices.

3. Cumin & Coriander: Although less common than turmeric and chili powder, cumin and coriander can also contain trace amounts of lead, particularly when sourced from regions with less stringent agricultural regulations.

4. Curry Powder: Curry powder, which is a blend of several spices, can also contain turmeric, chili powder, and other ingredients that may be tainted with lead.

RECALL 

In Florida Badia is a common brand sold in most supermarkets. Badia cinnamon and ground ginger have been recalled in New York.

Recall

In June 2024, the New York State Department of Agriculture and Markets recalled certain Badia Spices ground ginger and ground cinnamon products due to high levels of lead. The products were sold in multiple retailers across New York State. Consumers were advised to not consume the products and to discard them immediately. 

READ CONSUMER REPORTS FOR UPDATES ON Spices 

Consumer Reports with specific testing 

_______________________________________________________

Other FOODS Consumer Reports HAS TESTED FOR LEAD AND OTHER HEAVY METALS (links to articles below)

Baby Food

Cassava-Based Puffs

Herbs and Spices

Lunchables

Cocoa Powder and Other Chocolate Products

From the article: "Some good options for snacking that are relatively low in both heavy metals are 365 Whole Foods Market Semi-Sweet Chocolate Baking Chips, Kirkland Signature Semi-Sweet Chocolate Chips, and Nestlé Toll House Semi-Sweet Morsels."   

You gotta read these articles: very scary especially for kids 

Trader Joe's Organic Hot Cocoa Mix Serving size: 1 envelope

LEAD

 

112%

CADMIUM

 

88%

"Don’t assume some brands are safer than others. CR’s tests could not determine whether one brand was consistently better or worse than any other. And organic products did not have consistently lower levels than conventionally grown ones. While that might surprise some, CR’s Ronholm says the USDA’s organic standards don’t include heavy metal testing." (From Consumer Reports) List of spices in article

We all need to do more research: There is a ton on specific information on the Internet. 

What are your thoughts? 

Disclaimer: I am not an authority. The information in this blogpost is for educational purposes only. It is strictly information that I found on the Intenet. Do you own research.

Aromatic (Brown) Jasmine Rice Almandine

This is a simple jasmine rice recipe that makes a delicious tasty side dish that will elevate your rice eating experience. 

Quick Hot & Spicy Cabbage Soup with Rice

Are you ready for soup? Soups on in my house - and I'm sharing a quick and easy, yet hearty, hot and spicy cabbage soup recipe. Cabbage is one of my favorite vegetables. I find that it is versatile, easily available, tasty and healthy- AND it makes the best soup ever!!

Halloween in North Miami Beach

Tonight is Halloween, but it feels so different than the Halloweens back in Pennsylvania. Here in Florida we live in a high rise on a street that is all high-rises. There are no Halloween decorations, and it seems like life as usual. 

In Pennsylvania, everyone is abuzz with Halloween parties, preparation, and decorations in the stores and in front of homes. I took some shots of a few decorations before we left to spend the winter in Florida. I'll share my favorite photos. All the photos were taken in Pennsylvania except one in New York. 

“Simple Asian Cucumber and Edamame Salad: A No-Fuss Recipe”

If you enjoy starting your meal with a salad, but are looking for something a little different, you may enjoy this simple Asian  cucumber and edamame salad using English cucumbers.

Dressed with rice vinegar, tamari sauce, and a hint of maple syrup, this salad is not only delicious but also packed with specific health benefits.

"Diwali 101 for Americans: Understanding the Holiday + Recipe

I shop at T.J Max, Marshalls, and Home Good's . In the past few years, I've noticed beautiful festive items being sold for the holiday of Diwali (pronounced Dee -Val -Lee) this time of the year. 

Crustless Sweet Potato Pumpkin Pie -vegan and gluten-free

Nothing welcomes the spirit of fall quite like a slice of homemade (sweet potato) pumpkin pie. Do you agree?

This creamy flourless recipe combines the earthy sweetness of sweet potatoes, with the warm spiced flavors of pumpkin, creating a harmonious blend that’s both comforting and satisfying. 

Florida- Here We Come

It’s Time!

The leaves are now crimson and amber bright,
And pumpkins are visible in the autumn’s light.
With crisper air and cooler days,
We feel the pull of warmer ways.

Warm Up With Miso-Ginger Vegetable Soup

It's 9:00 AM and it's a chilly 45 degrees outside (it will warm up to 75 degrees by noon). We have not turned the heat on yet, so I'm warming up with a nourishing bowl of miso-ginger vegetable soup. 

I just made it this morning in less than 15 minutes. It took no more time than making a bowl of steel cut oatmeal.

Who eats soup for breakfast? 

Growing Greens In the Fall

You may remember that I shared this photo of the garden that my son built. It was a big project, and he didn't finish it until the end of the summer. Although he has never gardened before, he was pleased to find out that he could actually still attempt to grow some fall crops before closing shop for the winter.

Someone gifted him the sign 

Although the days are shorter and the air is crisper, fall offers a wonderful opportunity to plant a garden. While many think of spring as the prime planting season, autumn is perfect for growing a variety of hardy crops, especially leafy greens.

My son was a little too late to start his fall crops from seed, so he found a farm selling tiny starter plants which included lettuce, Swiss chard, carrots, cauliflower, Brussels sprouts, kale, dandelion greens, and some herbs - all fall crops.

Vegetable Garden Now in Bloom 

It has now been 6 weeks since I first shared his plantings, and the garden is now flourishing. I went over this morning to pick lettuce, kale, dandelion greens, and Swiss chard. 

Unfortunately, his radishes and cauliflower didn't seem to want to develop: there were plants but no bulbs. It is something he will have to figure out for next growing season. 

Swiss Chard

I looked it up and the reason the radishes bulbs never developed, and it may be that they were planted too close together, the soil many be too acidic, or since it is a first time garden, the soil may not be loose enough. 

He still has a lot to learn for his spring planting, but he is enjoying the abundance of greens!

Why Plant Leafy Greens in Fall?

Leafy greens such as spinach, kale, arugula, lettuces, dandelion, and Swiss chard thrive in cooler temperatures.

Leafy greens provide important health benefits: 

Nutrient-Rich Powerhouses: 

• Leafy greens are packed with essential vitamins and minerals. Spinach is rich in iron, kale boasts high levels of vitamins A, C, and K, while Swiss chard provides magnesium and potassium.  
• Greens such as kale and collard greens are rich in calcium and vitamin K, important for maintaining strong bones as we age.
•  Incorporating these greens into your diet may help boost your immune system as winter approaches.

1. Quick Harvest: Many leafy greens are quick to mature, allowing you to enjoy fresh produce in just a few weeks. This is especially rewarding in the fall, when the first frost can sweeten the leaves, enhancing their flavor.

Storing My Pickings

Since I only go to his garden once a week, I needed to know how long the greens would stay fresh in the refrigerator. This is what I found to help them maintain their freshness: 

• Lettuce: up to 1 week. Store in a plastic bag or container to retain moisture.
• Swiss Chard: up to 1 week. Wrap loosely in a damp paper towel and place in a plastic bag.
• Spinach:up to  5-7 days. Keep it in a breathable bag in the vegetable drawer.
• Dandelion Greens: up to 3-5 days. Store similarly to spinach for best results.
• Kale: up to 5-7 days. Use a perforated bag to maintain humidity without causing rot.

Kale 

Anti- Inflammatory Salad - this is a wonderful fall salad made with lettuce, kale, chickpeas, celery, red cabbage, roasted butternut squash and some other vegetables. Why not try it? It's a powerhouse of nutrients and tastes delicious.  It goes great with a bowl of quick and easy carrot ginger soup.

Do you plant a garden? Do you re-plant crops for the fall? Any suggestions on the radishes? 

Crunchy Tofu Bites: A Delicious Way To Eat Tofu

If you wonder what to do with tofu, you may want to try this quick recipe for simple "tofu bites" which are easy to make, come out crunchy, and are quite tasty.

Carrot Ginger Soup Made Easy

If you love fall soups, you will love this super quick and easy carrot ginger soup that I make I my Instant Pot in literally minutes (of course it is totally adaptable for the stove top too). 

Got carrots? Make soup!!!

Rosh Hashanah October 2024

Rosh Hashanah, the Jewish New Year, is celebrated with thanksgiving, prayer, synagogue services, and family meals. Unlike New Years Eve and Day in the secular calendar, this is a 2 day religious holiday. You may like the recipes I'm sharing.

In My Kitchen - October 2024 Post

I'm joining Sherry and many others bloggers at Sherry's Pickings for her monthly In My Kitchen Share (link). Really? It's October already?? Where has the time gone? 

Discover Kasha: A Delicious Alternative to Quinoa

I've rediscovered kasha. Have you ever tasted it? 

I remember my mom making kasha when I was younger, but somewhere along the way, I have forgotten all about it in the last few years. This week however, as I prepared one of my grandmother's family recipes for an upcoming Jewish holiday, the recipe called for kasha and I rediscovered it!

Blueberry Lemon Muffins

Do you know the last time I made muffins? 

Either do I!!  It's been that long. 

Lately, I've been craving something sweet. Since I want to keep my treats on the healthier side, I decided to make blueberry lemon muffins! Yum!

And Just Like That, It’s Fall!

Yay! It beginning to feel like Fall!  

There’s something magical about the first signs of fall—the crisp air, the vibrant colors,  the familiar sight of pumpkins adorning the lawns and doorsteps, and festive decorations welcoming the new season.

Irresistible Vegan and Gluten-Free Apple Crisp Breakfast

I'm welcoming fall (it's almost here) with an easy to make and tasty apple crisp breakfast idea that is healthy enough to eat for breakfast but delicious enough to adapt for dessert.

Back Home After A Week in Hilton Head, SC

I just returned from from a week's vacation in Hilton Head, South Carolina. We rented a large vacation house with 3 other retired couples and took advantage of the post season reduced rental prices.

One Pot UnStuffed Vegan Cabbage Rolls ; A No-Fuss Plant-Based Meal

The weather has cooled off a bit, and I'm already thinking of heartier foods! One of my favorites is stuffed cabbage BUT it's way too labor intensive for me to want to sit and roll the cabbage, so I make an "unstuffed cabbage roll" version instead, which is an easy one pot plant-based (GF) recipe with no rolling involved!

The Great Gatsby on Broadway

F. Scott Fitzgerald’s The Great Gatsby is playing on Broadway in NYC. This week was 2-for-1 week at participating Broadway theaters, and we were able to get our 7th row orchestra, 1/2 price tickets weeks in advance by mail.

Discovering Jicama: The Crunchy, Versatile Veggie You’ll Love

Is it a potato? A brown beet? a turnip? No!! It's a jicama!!

Have you even tasted jicama? 

It's a root veggie that you might have seen in your local grocery store or farmers' market, but never knew what to do with it. It's not pretty on the outside, but it is crunchy and delicious and slightly sweet on the inside. Like a carrot, it can be eaten raw or cooked. 

In My Kitchen September

I'm joining Sherry at Sherry's Pickings for  her "IN MY KITCHEN" September, 2024 blogger share!

It's hard to believe that the summer is almost over and we are already welcoming in the month of September.  

Not a lot going on in my kitchen right now but I'll share what I've got!

Grilling Corn Plus 7 Recipes To Make The Most of Corn Season

It's corn season. The end of August begins to signal the end of summer, but it is not the end of summer produce. In fact the farmer's markets, local farms, and backyard gardens are  bursting with the end of summer's bounty - especially corn on the cob!! It' now at its height.

There is nothing like fresh corn on the cob right from the farm. It is sweet, tender, and packed with flavor, and there are so many ways to enjoy it! I hope you will try some of my recipes that I'm sharing today.

The Origin of Buddha Bowls And How to Make One

Have you ever made a Buddha Bowl for lunch? These versatile bowls are healthy, filling, and delicious. But do you know the beautiful story behind the origin of these plant-based meals in a bowl?