Dr. Seuss Lessons in Life

Dr. Seuss was a wise soul!Come see Seussical, The Musical opening  tonight at the Whitefish Theatre. My daughter Emily is a cast member.  Fun for all ages! 

Choose the Right Snacks

Does your energy level flatline in the midafternoon? Do you dread exercising or find it hard to get through your walks without feeling fatigued? If so, your body may actually be low on fuel.

Going too long without eating can make you feel tired, cranky, and spacey. Small, healthy snacks or mini meals that include both protein and carbohydrates can help keep your energy levels high throughout the day. What's more, they take very little time to prepare. Most of these make a good breakfast on the go too.

While you probably don't want to eat too close to your workout, having a high-energy snack about an hour before you exercise is a great way to keep your energy level high. Today's small change is to try one of the energizing snacks below — or come up with your own healthful protein-and-carbohydrate snack to enjoy when your body needs it.

Here are some sample snacks:

• Sliced apple with nut butter (1 tablespoon)
• Turkey and tomato on whole-wheat bread (1 slice)
• Low-fat cottage cheese and a peach or pear
• A hard-boiled egg and a piece of fruit
• Almonds (1⁄3 cup) and dried apricots (1⁄4 cup)
• A yogurt-and-fruit smoothie
• Hummus (1⁄4 cup) and baby carrots
• Low-fat yogurt and fresh strawberries
• Baked sweet potato with low-fat cottage cheese
• Baked tortilla chips (10) and low-fat bean dip (1⁄2 cup)
• Reduced-fat cheese (1 1⁄2 ounces) and whole-grain crackers (5)
• Half a nut butter and banana sandwich (1 tablespoon nut butter)

Choose This Seasonal Drink to Save Over 100 Calories

Now that the Pumpkin Spice Latte craze has passed, Starbucks has rolled out a new set of hot drinks for the winter season. With enticing names like Gingerbread, Eggnog, Caramel Brulee, and Peppermint Mocha, these sweet sips sound like a fun way to kick off the holidays. But not so fast! If you're going to indulge, which one of these drinks should you choose to avoid extra pounds?

 

 

The Winner: Gingerbread Latte!

Although these lattes all sound equally festive and delicious, there is a slight difference when it comes to calories! Check out the nutritional information, from the Starbucks website. (All information is for a Grande (16 oz.) drink, made with 2% milk and whipped cream.)

Gingerbread Latte	Eggnog Latte	Caramel Brulee Latte	Peppermint Mocha
320 calories	460 calories	430 calories	410 calories
13 grams fat	21 grams fat	13 grams fat	15 grams fat
8 grams saturated fat	12 grams saturated fat	7 grams saturated fat	9 grams saturated fat
37 grams sugar	48 grams sugar	52 grams sugar	53 grams sugar

The lower-cal Gingerbread Latte is made with steamed milk and gingerbread-flavored syrup. The other drinks are also made with syrups and steamed milk, but they pack in a few extra calorie punches with real egg nog, caramel brulee topping, and mocha sauce.

Of course, you can customize your drink and slash some of the fat by ordering it with skim milk and no whipped topping. However, the sugar count is still going to be extremely high for all of these drinks (even the Gingerbread Latte contains over 9 teaspoons of sugar!).

Order a Tall (12 oz.), or even a Short (8 oz.) to get a taste of your favorite seasonal flavors without breaking the calorie bank--or, if you want the real deal, indulge in a drink with all the fixings if you can squeeze a treat into your meal plan. The holidays only come once a year, so don't deprive yourself completely of all the seasonal sweets you love. Choose one of these as a treat, not an every day indulgence. 

 

From Melinda Hershey at SparkPeople.com.

Listen to Your Pilot Light

Diet is a 4 Letter Word

A Thanksgiving Video for You

Happy Thanksgiving!

 

Practice Gratitude: A Thanksgiving Reminder

By Debra Manchester MacMannis, LCSW
If the only prayer you said in your whole life was thank you, that would suffice.” -Meister Eckhart

When Thanksgiving arrives each year, just as the number of turkeys, stuffing mixes, green beans, and cranberries seem to grow exponentially, so do the conversations about gratitude. It is perhaps why it is one of everyone’s favorite holidays. The lucky ones among us feast together on wonderful food, surrounded by friends and family, and say thanks for life, for health, and for one another. No wonder we usually feel so happy!
Although Thanksgiving as a national holiday is a specifically American and Canadian tradition, it is actually celebrated all over the globe by many different names and types of rituals. Thanksgiving is the North American version of ancient harvest celebrations that have taken place for thousands of years wherever crops were reaped and sowed. Think of the Festival of the Harvest Moon in China or the yam festival in Ghana, Africa, or the Chu Suk in Korea. Expressing thanks is a universal urge and a human strength that can be cultivated, not just at Thanksgiving but on any day.
“When you arise in the morning, give thanks for the morning light, for your life and strength. Give thanks for your food and the joy of living. If you see no reason for giving thanks, the fault lies in yourself.” -Tecumseh, Shawnee leader

The world’s religious teachers, ancient philosophers, and indigenous people have spoken about the importance of gratitude for over a thousand years, seeing it as an important virtue to be cultivated and practiced. In religious traditions, the saying of grace before each meal is a way of thanking God for the food on your table. Most parents teach their children the “magic words” of saying “please” and “thank you”. We have always known intuitively that grateful people seem to be happier with their lives and also more able to confront life’s challenges.

But scientists were latecomers to this awareness. Only in the past ten years have researchers started to take a hard look at exactly how and why gratitude leads to increased health and happiness. Now, a growing body of research is emerging that verifies not only this but much more. Psychologist Robert Emmons from the University of California at Davis is one of the prominent researchers on gratitude, now conducting highly focused, cutting edge studies on the nature of gratitude, its causes, and its
consequences. Many other researchers are following suit. They have found that gratitude helps boost the immune system and is in itself a form of stress reduction. We are also learning that adversity can, paradoxically, bring an increase in thankfulness. People who have faced losses early in life often have higher levels of optimism, suggesting that adversity can add to personal growth over time.

If you want to be inspired, take ten minutes when you can stop, breathe, and open your heart to the exquisite beauty of nature. Louie Schwartzberg has been doing time-lapse photography of flowers for thirty years. In a Ted talk, Nature, Beauty, Gratitude, his stunning images are accompanied by powerful words from Benedictine monk David Steindl-Rast on being grateful for every day.

Thanksgiving done Healthy

For many of us, the Thanksgiving meal, or meals, can really put our good intentions and well laid plans to the test.  However, it doesn't necessarily have to be filled with unhealthy, sugary, fat foods.  Many Thanksgiving side dishes can be tweaked a little to shave off the fat, salt and sugar, so that you can indulge, enjoy and be proud of your success at the end of the day.  Here are a few recipes that help support the choices you have made, but still taste really yummy!

Yam Bake with Maple Syrup and Cinnamon Pecans
3-4 yams
1 cup raw cranberries, sliced in half
1/2 tsp soy sauce or tamari sauce
1 egg **See substitution below if you are going egg free
2 Tbsp maple syrup
1/2 cup pecans
3 medium sized tangerines
2 tsp oil
1/2 tsp cinnamon
1/4 tsp nutmeg

Bake the yams in oven at 370 degrees until soft in the middle.  Lightly coat skillet with oil, place pecans, maple syrup and cinnamon in pan. Cook and stir often until toasted, about 5 minutes, remove from pan and allow to cool.  When pecans are cool enough, break them apart into small pieces and set aside.  Set oven to 350 degrees.  Puree tangerines in a food processor or blender.  When Yams are cooked and have cooled, remove skin and mash in a large bowl. Add tangerine puree, egg, nutmeg and Soy sauce or Tamari and stir. Fold in the cranberries and transfer to a 1 1/2 quart casserole dish coated lightly with oil.  Bake for 30 minutes.  Top with pecan mixture and bake for another 10 minutes.

Grain Free and Dairy Free Pumpkin Pie  As many of you know I cook dairy and gluten free because my daughter has some food intolerances.  Here is a great recipe that fits the bill and tastes great.  It is a little higher fat, but the fat is from nuts and not partially hydrogenated fats, as would be the case of a store bought pie.  

Crust:
1 cup of almonds or pecans, or mixture, finely ground in blender until flour consistency
3 Tbl coconut oil or other oil
1 egg
1/2 tsp cinnamon

Filling:
1 15oz can of pumpkin, no sugar added
1/4 cup honey
1 Tbl pumpkin pie spice
3 eggs
1 tsp vanilla
coconut milk to thin - not more than 1/3 cup

Preheat oven to 325.  Grease pie pan with oil and mix crust ingredients by hand in a medium sized bowl.  Press crust into bottom and sides of pie pan and put in the oven for 10 minutes while making the filling.  In the same bowl, combine the filling ingredients, except coconut milk and mix using a blender.  It should be smooth and spreadable, but not pourable.  Add coconut milk if needed to thin slightly.  Remove crust from oven as it barely starts to turn brown.  Pour/smooth the filling over the crust and return to the oven for about an hour or until the center is no long jiggly.  It will set more as it cools.  

Start Talking to Yourself Nicely!

In a recent study published in the journal Psychology of Women Quarterly, 93 percent of college-age women admitted they fall into the fat talk trap — picking apart their own body flaws among friends, possibly to elicit those “no, you look great!” responses.

But bashing their belly bloat isn’t the only harmful thing that women routinely say aloud. From “I’m soooo stressed out” to “Yikes, I’m sorry about that,” many seemingly harmless everyday phrases are actually more loaded than you think — and they have the power to whittle down your self-confidence and raise your levels of anxiety and depression, says Shoshana Bennett PhD, a Sonoma, Calif-based psychologist.

Chances are you may not even realize you’re making such statements, or that they’re self-deprecating, Dr. Bennett says. “You should talk to yourself as you would to a very close friend. Most of us wouldn’t dream of uttering to someone we adore the little putdowns we say to ourselves.”

Everyday Health asked experts to share the very worst kinds of things women say — and how to spin that toxic vocab into positive thinking.

 

1. “Look at my arm jiggle.”

The situation: Over a glass of pinot with your BFFs, girl talk suddenly turns into a competition of who hates their body more. 

Why it’s unhealthy: Pointing out and focusing on the alleged jiggle, whether to friends or yourself, is harmful to your body image and self-esteem. Even if your intent is to seek an image-boosting compliment, it can backfire, prompting you to agonize even more over your body flaws and making you feel worse.

Next time, say: “Did I tell you about the cool project I’m managing at work?” or “I love your new haircut!” The point here is to spend time with your friends celebrating each other’s successes instead of commiserating over flaws.

2. “You always…” or “You never…”

The situation: Your husband leaves his dirty dinner dish in the sink. Again. And again.

Why it’s unhealthy: These unproductive taunts have the potential to snowball out of control, so you suddenly find yourself fighting and screaming about big issues like money or parenting instead of the pile of plates, explains Marianne Gillow, PhD, a psychiatrist in private practice in New York City.

Next time, say: “I have a problem with…” Describe the bothersome behavior in a precise way, which allows you to get to the nuance of the fight, and settle it quickly. “If you’re going to fight with a loved one, it’s best to keep it as specific as possible,” Gillow says.

3. “I’m such a pig.”

The situation: You feel guilty about inhaling an entire bag of pretzel M&Ms, so you confess to your co-worker about your diet slip-up.

Why it’s unhealthy: This self-judgmental jab picks apart your self-esteem, making you more likely to binge further, creating a vicious cycle. In many cases, you’re actually saying it in hopes of getting reassurance from your friends that you are not, in fact, a pig, which is equally as dangerous. “If you’re depending on someone else to tell you how to feel, you’re not taking responsibility for your own confidence and happiness,” says Bennett.

Next time, say: “That was so yummy.” Simply enjoy the indulgence and vow to eat something healthy at your next meal or snack. Or, if you’re eating to the point of discomfort, be aware of your actions. “Make a mental note so you can choose differently next time,” says Bennett. If you turned to the vending machine after a particularly stressful meeting, brainstorm a smarter solution for next time, like venting to your office best friend or taking a mind-clearing walk.

4. “I’m soooo sorry.”

The situation: You brush up against someone in the elevator. Or ask a question in a big meeting. Or fumble around in your wallet and take too long to pay the cashier at the coffee shop.

Why it’s unhealthy: “Over-apologizing for minor, unnecessary things can do a number on your self-worth because you’re basically saying, ‘I’m not important,’” Bennett says.

Next time, say: Nothing at all. Bite your tongue and reserve those earnest apologies for acts that truly deserve them.

5. “Ugh, I’m beyond stressed.”

The situation: You stare at the 72 unread emails in your inbox or your three-page-and-growing to-do list and throw up your hands in despair.

Why it’s unhealthy: With four small words, you imply incompetence. “A lot of times we speak in terms of ‘all or nothing,’ and those statements lead nowhere but down,” says Bennett. Take a step back and have another look at the situation. You’ll probably realize that you’re not falling apart, but you could just use some help prioritizing or delegating. You’re only human, and you can pretty much only do one thing at a time.

Next time, say: “I’m feeling challenged right now.” This puts you in a solution seeking mindset and you can figure out what to do to move forward.

6. “I can’t afford this.”

The situation: You ogle a gorgeous pair of strappy sandals in your favorite department store (and put them right back down after seeing the price tag). Or you go into sticker shock when the travel agent tallies the cost of the Caribbean cruise you were thinking of booking for your anniversary.

Why it’s unhealthy: When you use the word “can’t,” you’re acting as if you’re not in control of your own situation, and so you limit your possibilities. “Most likely, with some creativity, you could find a way to buy those shoes or take that trip,” says Bennett.

Next time, say: “I choose not to spend money on that right now.” This empowers you with the option of spending money later and brainstorming about how to budget for it.

 

Post is from Everyday Health.

Motto for Your Day

The Truth About Grains: Whole and Refined

The Truth About Grains: Whole and Refined

When ground into flours, most grains act like sugar in the body, triggering weight gain, inflammation and blood-sugar imbalances. Here’s why whole kernels are a better option.

ExperienceLife.com | Healthy Eating

By Catherine Guthrie / July/August 2012: Healthy Connections

Flour is hard to sidestep come mealtime. Breakfast brims with toast, bagels, cereal, pancakes. Lunch is built around sandwiches, wraps, pasta, pizza. And dinner may come with its very own breadbasket.

Flours are produced by crushing grains into fine powders. And those powders form the basis not just for breads and buns, but for a huge variety of processed foods, from cereals, crackers and pizza dough to cookies, cakes and ice cream cones. As a result, the average American now eats 10 servings of refined grains each day.

As our national appetite for flour has inched up, so has the incidence of diet-related ills, such as obesity, heart disease and diabetes. Coincidence? Many nutrition experts don’t think so. When they weigh the evidence linking food choices and disease, they see the white, dusty fingerprints of flour everywhere.

“Now that trans fats are largely out of the food supply,” says David Ludwig, MD, PhD, director of the New Balance Foundation Obesity Prevention Center at Children’s Hospital Boston, “refined carbohydrates, including refined grain products, are the single most harmful influence in the American diet today.”

Flour started out as an ingenious fix to a vexing problem. Grass seeds were plentiful, but the tough outer shell (the husk) made the seeds difficult to chew and digest. Early humans outsmarted the seeds by grinding them between stones, crushing the outer layers to get at the goodness inside. The result — a coarse powder — was the first whole-grain flour.

The downside was spoilage. Crushing the germ released its oils, which quickly turned rancid when exposed to air. With the advent of industrial milling in the late 1800s, machines began filtering out the germ and pulverized the remaining endosperm into a fine, white powder that lasted on the shelf for months. And so all-purpose white flour was born — along with a host of health problems.

Beneath their rigid architecture, whole-kernel grains conceal an array of vitamins, minerals, phytonutrients and fiber. But when machines pulverize kernels into flour, even whole-grain flour, what’s left behind is a starchy powder capable of wreaking havoc on the body.

The White Menace

Flour, as opposed to whole-kernel grains, is easy to over consume because most flour-based foods require little chewing and go down rather quickly. “It is so much easier to over consume any food where the work of chewing or digesting or separating fiber from starch has been done for us,” says functional nutritionist Julie Starkel, MS, MBA, RD.

Over consuming flour can lead to a number of problems in the body, including:

Blood-Sugar Blues. Smashing a whole-kernel grain to smithereens means it digests faster. Rapid-fire digestion causes blood sugar to spike, which causes a rise in insulin. The result? Not only are you hungry two hours later, but you are also paving the way for insulin resistance and diabetes. “The difference between a whole-kernel grain and a processed grain all boils down to the glycemic index, which is how quickly the body turns food into fuel, or glucose,” says Gerard Mullin, MD, FACN, director of integrative gastroenterology nutrition at Johns Hopkins Hospital in Baltimore, Md., and coauthor of The Inside Tract: Your Good Gut Guide to Great Digestive Health(Rodale, 2011). Foods made with wheat flour are particularly damaging. A carbohydrate in wheat, called amylopectin A, is more easily converted to blood sugar than just about any other carbohydrate. Two slices of bread made with whole-wheat flour raise blood sugar higher than six teaspoons of table sugar and higher than many candy bars.

“If we were evil scientists and we said, ‘Let’s make the most perfect poison,’ it would be wheat,” says preventive cardiologist William Davis, MD. (For more on why Davis advises against  eating any kind of wheat — including even whole-kernel grains — check out his book, Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health (Rodale, 2011).)

Food Cravings. Over the past 50 years, the amber waves of grain our grandparents enjoyed have been replaced with modern, high-yield dwarf strains of wheat that produce more seeds and grow faster. The result is a dietary wild card, says Davis: “Agricultural geneticists never asked if these new strains of wheat were suitable for human consumption. Their safety has never been tested.” One of the biggest changes in modern wheat is that it contains a modified form of gliadin, a protein found in wheat gluten. Gliadin unleashes a feel-good effect in the brain by morphing into a substance that crosses the blood-brain barrier and binds onto the brain’s opiate receptors. “Gliadin is a very mind-active compound that increases people’s appetites,” says Davis. “People on average eat 400 more calories a day when eating wheat, thanks to the appetite-stimulating effects of gliadin.”

ined grain packs more calories than a whole-kernel grain because it is more concentrated. And foods that are high in grains also tend to be high in sugar and industrialized fats. These are the foods, say many experts, that are causing our obesity and diabetes epidemic.

Metabolic Slowdown. Research shows that the body may shift nutrients into fat storage and away from muscle burning in the presence of high-glycemic-index foods. In 2004, Ludwig and his colleagues at Harvard conducted a study, published in the journal Lancet, in which they fed rats diets with identical nutrients, except for the type of starch. By the end of the study, rats in both groups weighed roughly the same, but those eating a high-glycemic diet had 71 percent more fat than the low-glycemic-index group.

Inflammation. A diet high in grains stokes inflammation. When blood sugar spikes, glucose builds up in the blood like so many standby passengers on a flight. When glucose loiters in the blood, it gets into trouble by attaching itself to nearby proteins. The result is a chemical reaction called glycation, a pro-inflammatory process that plays a role in a host of inflammatory diseases — everything from cataracts to arthritis to heart disease.

GI Disorders. Studies show that the lectins in grains inflame the lining of the gut and create fissures between cells. Also, when whole-kernel grains are refined, 80 percent of the fiber is lost, and gut health suffers. “Without the fiber, you end up with rapid-release carbs in these grains, which is a bad thing for the gut,” says Kathie Swift, MS, RD, coauthor (with Mullin) of The Inside Tract. Plus, fiber helps sweep the gut of debris and supports the body’s critically important elimination and detoxification processes, which also play a role in keeping high cholesterol and inflammation at bay.

Food Allergies/Intolerances. Wheat, in particular, is one of the biggest dietary triggers of food allergies and intolerances. While the exact reason is unclear, many experts blame the higher gluten content of modern wheat varieties. A type of protein found in many grains, including wheat, gluten gives dough elasticity, trapping air bubbles and creating a soft texture. Because soft is considered desirable, wheat today is bred to have more gluten than ever before.

Acid-Alkaline Imbalance. The body has an elaborate system of checks and balances to keep its pH level at a steady 7.4. A diet high in acidic foods, such as grains, forces the body to pull calcium from the bones to keep things on an even keel. When researchers looked at how the diets of more than 500 women affected their bone density, they found that a diet high in refined grains, among other nutrient-poor foods, was linked to bone loss. A highly acidic diet also chips away at our cellular vitality and immunity in ways that can make us vulnerable to chronic disease. “Grains are the only plant foods that generate acidic byproducts,” says Davis. “Wheat, in particular, is among the most potent sources of sulfuric acid, a powerful substance that quickly overcomes the neutralizing effects of alkaline bases.”

Put Your CrockPot to Work!

It's that time of year that the CrockPot gets dusted off and brought out to the kitchen counter.  This handy device makes it easy to cook healthy meals without a lot of work.  These two recipes are my favorites - good flavors and my whole family loves them.  I will will make these and then eat leftovers for days.  You can also freeze the leftovers in the freezer if you get tired of eating the same thing for several days.  

SHREDDED BEEF STEW

This stew has a simple list of ingredients, but plenty of great flavor thanks to flank steak, a cut that's known for its excellent meaty flavor. The flank is also known for its long grainy, and sometimes tough texture. In this stew the texture is a great asset—the meat shreds apart into tasty strips after it's cooked in the slow cooker.

INGREDIENTS

• 1 1/2 cups reduced-sodium chicken broth
• 1/4 cup sherry vinegar
• 2 stalks celery, thinly sliced
• 1 large onion, chopped
• 1 large red bell pepper, seeded and chopped
• 3 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 3 pounds flank steak, trimmed of fat, each steak cut into thirds
• 1/2 cup packed fresh cilantro leaves, chopped
• 1/2 cup chopped pickled jalapenos
• 10 corn tortillas, heated (see Tip)

PREPARATION

1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.

CHICKEN IN A POT

INGREDIENTS

3 carrots, sliced

1 onion, sliced

3 stalks celery, cut into 1 inch pieces

1 whole broiler/fryer chicken, 3-4 lb.  Remove innards and rinse.

1/2 tsp black pepper

1 lemon quartered

1 bay leaf

1/2 cup chicken broth

6-8 garlic cloves

2 tsp dried basil

1 Tbl low sodium soy sauce or tamari

6 small red potatoes, quartered

PREPARATION

1. Put carrots, onion, potatoes and celery in bottom of stoneware.  

2. Place lemon and bay leaf inside chicken, add chicken to crock pot. 

3. Top with liquid, then salt and pepper.  Sprinkle basil over the top.  

4. Cover and cook on low 10 hours (can do High for 6 hours, but add 1/2 cup more liquid).  

5. Remove chicken and vegetables with spatula.  

Slow and Steady Wins the Race for Life!

Want to melt your midsection and whittle your waistline? A new study shows that focusing on the behaviors needed to maintain your weight first before shedding the pounds is the key to long term success. Researchers discovered that setting a goal of maintaining your current weight and developing the tools to succeed at that initial easy goal works better for long term weight loss results.. They termed this approach "relaxed attention" to weight.

Reporting on the new study in her Oct. 31 Shape blog, registered Dietitian Cynthia Sass explained that Stanford scientists evaluated more than 260 overweight and obese women. One group started a 20-week weight loss plan immediately while the other were taught how to maintain their weight for the first eight weeks. After two months, the first group learned to maintain while the second began the diet and exercise program. Although both groups lost an average of 17 pounds at the end of the study, the scientists received a shocker when they checked in a year later. That first group had regained seven pounds, more than twice as much as the women who began by focusing on maintenance.
What the new study reveals: Cynthia points out that by "taking the pressure off of losing weight," you can focus on the "foundational skills and mindset changes for long-term." Although being aware of your weight is key, it's also essential to understand that shedding extra pounds and maintaining your goal weight results from a healthier relationship with food. In other words, that "relaxed attention" can relieve the stress of focusing on your weight and help you finally win your battle of the bulge.

Sugar and Your Health

FOR DINNER TONIGHT

ZUCCHINI WITH QUINOA STUFFING

This is an easy light lunch or dinner option.  I will make this ahead of time and have some for dinner, then the leftovers for lunch.

 

From Real Simple

  

1/2 cup quinoa

4 medium zucchini

1 15 oz can cannellini beans, rinsed

1 cup grape or cherry tomatoes (or substitute red bell peppers)

1/2 cup almonds, chopped

2 cloves garlic, chopped

1/2 cup grated Parmesean

3 Tbl olive oil

 

• Heat oven to 400 degrees.  In a large saucepan, combine the quiona and 1 cup water and bring to a boil.  Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 12 - 15 minutes.
• Meanwhile, cut hte zucchini in half lengthwise and scoop out the seeds.  Arrange in a large baking dish, cut side up.
• Fluff the quinoa and fold in the beans, tomatoes (or peppers), almonds, garlic, 1/2 of the Parmesean and 2 Tbl of oil.
• Spoon the mixture into the zucchini.  Top with the remaining oil and Parmesean.  Cover with foil and bake until the zucchini is tender, 25 - 30 minutes.  Remove the foil and bake until golden, 8-10 minutes.