Banana Raisin Spinach Protein Bites

BANANA RAISIN SPINACH PROTEIN BITES

These taste as rich as a loaf of banana zucchini bread. But they contain very little fat, no added sugar, no baking powder or baking soda, a good helping of plant proteins, vitamins, and spinach. 

Banana Raisin Spinach Bites

In addition to carrying these bites with me during the day, to keep up my energy and nutrition, I send boxes as gifts to friends and relatives in retirement homes, to boost their protein, vitamin and healthy spice nutrition. 

Much easier to mail these bites in a box than a package of raw spinach and protein powders. And much more fun for them to munch on.

Moist, flavorful, and rich with warming spices. With some turmeric included to help with achy knees!

INGREDIENTS:
oat flour, hemp protein powder, flax, Alive Ultra-Shake Vanilla Pea Protein powder OR Purium Super Meal L.O.V. powder, banana, raisins, spinach, egg, spices, olive oil, sea salt

INSTANT DOWNLOAD RECIPE:
Banana Raisin Spinach Protein Bites

Quick Super Greens Salad

There's nothing like a hearty serving of dark leafy greens to give us a boost of clean and calming energy. But it's easy to get lazy about all the preparation involved in making a tasty and satisfying salad. 

Surprisingly, a few basic ingredients can provide the fun and nutrition without much effort.

• loosely packed 2 cups of prewashed arugula
• handful of chopped cashews, pecans or walnuts
• sprinkling of raisins
• drizzle of cold pressed, extra virgin olive oil
• drizzle of plain kefir (liquid yogurt)
• pinch of salt
• a few shakes of curry powder
• a few small pieces of pre-grilled chicken (such as "Just Chicken" from Trader Joe's)

Toss all together and enjoy!

Domestic Arts as a Survival Tool

If you've cooked every day for many years to feed your family, along with perhaps working full-time, and commuting, it's understandable that during retirement you may look forward to eating out several (or all?) days a week, happily giving up most kitchen activities.

Your post-retirement calendar may be full of meeting friends for meals, attending theater, playing golf, volunteering, traveling, etc. These days, there are plenty of very healthy food choices you can find at restaurants almost anywhere you live or visit, including at major airports.

I'd like to suggest, though, that it's a smart aging strategy to develop the habit now of enjoying at least some of the "domestic arts" that you're so eager to give away. 

Why? Because I've observed that people whose lives were "outer-directed" during their active years often experience a loss of daily necessity and meaning when they transition to advanced age. 

Previously, their daily sense of meaning and goals were all accomplished in the world outside the home. Now, the absence of that sense of purpose, status, and value to others can leave them feeling depressed, unfocused and passively depending on family or professional aides, not only for their physical survival, but also for their state of mind.

I've noticed recently how glad I am to enjoy food design as a sort of personal art project, as well as feeling so much healthier when I cook and bake from scratch. 

My crafts business, which gave me (and my hands and eyes) something to do every day for many years, took a nose dive this Fall, due to the increase of online shopping and hot weather late into the holiday gift show months. My sales plummeted, and I had to give up selling at shows and markets. Moreover, my hands have made it clear to me that they need a break from daily crochet. The constant repetitive motion is unsustainable, and I need my hands for the activities of daily life!

Luckily for me, I'd started this blog project, BoosterFoods, over Thanksgiving weekend. Although I hadn't intended on replacing most of my food staples with homemade versions, that's what's happened over the past few months. So, now when I run low on meals or baked goods, I have to cook or bake. I've sort of created a new "job" for myself. 

Another reason why I think it's important to enjoy some domestic arts as long as possible is that they can keep us company when life forces more solitude on us than we want. 

On rainy days, or cold days, or days when my car is in the shop, or when I'm just tired and stuck at home, it's really comforting to pull out a baking pan or a pot and make an energy bar, some soup, icebox jam, or whatever I need to replace in the fridge. The aromas, the textures, the tastes, the satisfaction of creation . . . fill an emotional void that would otherwise make the day feel less fulfilling.

And it's a funny thing, having a nibble of something just out of the oven to offer to a neighbor or a friend--and definitely some little treats to my dog!--can be an unexpected bonus.

Even if you live alone, you can have the fun of making small batches. Divide each batch into one container for the refrigerator and another one for the freezer. 

I know that, as they age, some folks become unable to use their hands, eyes, minds for cooking and baking, due to injury or ill health. But if you start the habit now of making food basics yourself, that may actually help your mind and body stay healthy longer.

Right now, I'm enjoying a bowl of homemade chili that my neighbor brought over yesterday. When she stopped by this morning to borrow my ladder, I gave her a taste of flatbread squares, Apple Raisin Compote, and Caroline's Zucchini Soup, fresh out of the oven and stovetop. Mm, mm, good!

Easy Yogurt Parfait

EASY YOGURT PARFAIT

For a light, refreshing dessert or snack, here's an easy way to make yourself a quick parfait:

• 1/4 c. fresh blueberries
• 1/2 medium banana, sliced
• 1 tbsp Strawberry Icebox Jam (or Strawberry Apple Jam)
• 1 tbsp cashew pieces
• 1/4 c. plain kefir (liquid yogurt)

Combine ingredients in a dish and serve.

The fruits give you sweetness and a variety of flavors. The cashews give you texture. The kefir provides a cool backdrop. The protein in the kefir and the fat in the cashews help slow down absorption of the natural sugars in the fruits.

Homemade vs. Packaged Foods

Because my recent recipes have been turning out quite tasty, I've now supplanted quite a number of categories of packaged foods in my diet with homemade items. That means I can eat healthier, cheaper, and tastier meals and snacks that are also more digestible.

Here are some examples:

• Energy bars: Banana Raisin Carrot Protein Bites, Tasty Chocolate Super Bites, Pecan Vanilla Orange Bites
• Soups: Caroline's Zucchini Soup, Basic Vegetable Soup, Spicy Root Vegetable Soup, Black Bean & Spinach Soup
• Veggie Burgers: Savory Cannellini Cilantro Burger, Pinto Oregano Burger, Black Bean Cumin Burger
• Fruit Preserves: Strawberry Icebox Jam, Apple Pie Filling Jam, Prune Butter, Grape Apple Jam
• Bread: Whole Wheat Oat & Honey Loaf

More items in the works, of course!

Savory Cannellini Cilantro Burger

SAVORY CANNELLINI CILANTRO BURGER

This is a very simple, yet satisfying and flavorful recipe for bean burgers made with mild tasting beans such as cannellini (white beans). 

If you want to avoid wheat, you can substitute oat bran for the wheat germ. 

You can also influence the flavor by varying the type of oil and nut butter.

To boost the veggie content, add some finely chopped dark greens such as spinach or arugula, or finely chopped celery.

INGREDIENTS:
cannellini beans, onion, carrots, wheat germ, cilantro, ginger, peanut butter, olive oil, ginger, liquid amino acids

INSTANT DOWNLOAD RECIPE:
Savory Cannellini Cilantro Burger

Easy Spice Tea

This is really simple, and it tastes delicious. Just as good as some packaged herbal spice teas, and way cheaper, of course. Especially warming on cold winter nights.

• 1/4 tsp cinnamon
• 1/4 tsp cardamom 
• 1/8 tsp turmeric
• 1/4 tsp honey
• unsweetened vanilla rice milk 

Heat water. Mix in spices, honey and rice milk.

TIP: You don't actually have to measure the spices. I just shake in what I want, remembering to keep the proportion of turmeric lower than the other spices, since it's bitter-tasting.

Black Bean and Spinach Soup

Here's a quick and inexpensive meal you can prepare in about 3 minutes. Black beans for protein and fiber, spinach for the strength of Popeye. If you're feeling hungry and lazy, you'll love the simplicity of this dish.

I use Trader Joe's Cuban Style Black Beans because they're already prepared with onions, green peppers, garlic, mild vinegar and spices. Sodium is 370g/serving, which is not too salty. 

1. Spoon some beans and liquid from the can into a saucepan. 
2. Add a handful or two of prewashed spinach. 
3. Simmer on medium heat just until beans start to bubble and spinach wilts. 

That's it. You now have a lovely bowlful of Black Bean and Spinach Soup, and all you had to do was warm it up.

Caroline's Zucchini Soup

CAROLINE'S ZUCCHINI SOUP

When I was in college, in New York City, my great-aunt Caroline often invited me to lunch at her elegant apartment on Central Park South. She became my family-away-from-family, and she was also my stylish, classy, sophisticated, yet down-to-earth favorite aunt. 

Even just for lunch with her college-student niece, she set a classic table, with good china, flatware, and cloth napkins. But she was also pragmatic, so her recipes were both delicious and simple to prepare. She was more interested in the conversation than in the cooking.

Here's my version of her recipe for Zucchini Soup. It can be served hot or cold. 

INGREDIENTS:
zucchini, onion, olive oil, spices

INSTANT DOWNLOAD RECIPE:
Caroline's Zucchini Soup

TIP: Perhaps the most delicious part of the eating is sopping up the remaining soup from the interior of the bowl with a corner of whole grain bread. Something special happens when the soup meats the grain. 

Prune Butter

To round off my new collection of icebox jams, I thought I'd merge my dad's stewed prune recipe with my preference for a preserve. So here's a simple recipe for making Prune Butter:

• Empty a container of pitted, sulfur dioxide free prunes into a pot.
• Add the juice of 1/4 lemon and a pinch of dried cloves, or 2 whole cloves.
• Add water to cover.
• Bring to a boil, then simmer partially covered until most of the liquid is absorbed.
• Periodically check the pot to see if you need to add more water.
• When the prunes are very soft, turn off the stove, remove the pot from the heat and set on a cooling rack.
• When the mixture has cooled down a bit, take a potato masher and press into the prunes until you have a creamy butter.

Divide into small covered glass storage containers. Put one in the refrigerator for use now. Put the other ones in the freezer for later use.

Tastes great as a spread over nut butter or yogurt on bread or a cracker. Or mix into yogurt to make a pudding.

Apple Pie without Guilt

When I was in college, I could finish off an Entenmann's apple pie in a day . . . or less. Never even sliced it into civilized pieces -- or "slivers", as we innocently request in my family. Just opened the pie box, took out a forkful every time I passed by the refrigerator, and, surprise! no more pie by dinner time.

I don't do that anymore, but I still LOVE PIE. What to do?

Here's a continuation of the last post about icebox jam. This time we'll call it "apple compote", as my grandmother used to say.

It turns out, you can enjoy the best part of pie -- the FILLING -- without adding all the fat, salt, sugar and processed flour if actual pie to your hips. 

How? By simply stewing the apple pie filling ingredients as follows:

• Cut up some apples, and put them into a pan.
• Throw in some raisins.
• Add a few squirts of honey.
• Add a couple of shakes of cinnamon
• Add a pinch of allspice.
• Add water to cover.
• Stew at low/medium heat until most of the liquid is absorbed.
• Once it cools a bit, mash gently with a potato masher.
• Keep refrigerated.

Eat it by the spoonful, or garnish it wish granola, or serve it over a dollop of plain yogurt, or spread it over nut butter on a nice slice of whole grain bread.

There you have it, Apple Pie without Guilt.

Fresh Fruit into Icebox Jam

I love slathering nut butter onto a cracker or slice of bread and layering on a juicy topping of fruit preserves. Kind of like the familiar "P,B&J" of our childhoods. However, store-bought jam -- even the "only fruit" variety -- usually gives me a hot flash, which means to me that it has an inflammatory effect on my system. I love my fruits, but want an anti-inflammatory effect these days. What to do?

I discovered "Icebox Jam" at craft shows in NJ this Fall. It's made using refrigeration, rather than the complicated boiling and canning technique that some of us can remember our grandparents or parents using. The flavor is fresh and light, more reminiscent of the actual flavor of the fruit itself. And, for me it had the bonus of no-hot-flash.

Strawberry icebox jam

Last week, I experimented at home with simply stewing fresh strawberries in water with a little bit of honey to make Strawberry Icebox Jam. Instead of cooking them until all the liquid was absorbed, as soon as the fruit was mushy to the touch, I strained the liquid into a jar, mashed the solids with a fork and poured them into another jar.

The solids make a delicious jam, and I use the liquid in salad dressing or mixed into plain yogurt as a "lassi" drink. Yum, yum, and yum.

As I tried the same process this morning with some leftover frozen blueberries, it reminded me of all the jars of stewed prunes that my dad canned over the years. He used the traditional mason-jars-in-boiling-water technique, adding a touch of lemon juice and a couple of cloves into the mix. And he stewed tomatoes the same way -- tomatoes, of course, harvested at their juicy peak from his backyard New Jersey garden.

If you want to sample really interesting icebox jam flavor combinations, check out the wonderful offerings at IceBoxJam.com. Whenever I see those folks at a show, I make sure to buy a few jars. 

Meanwhile, at home in my more basic and lazy kitchen, I'm looking around for some more fruit to turn into jam.

TIP: Since strawberries are pricey, you can "stretch" this jam recipe by combining the strawberries with chopped apples and cooking them together to make Strawberry Apple Jam. 

How I Learned to Use Food as Health Insurance

My lifelong interest in food as a path towards health began when I was a child observing my grandmothers. Each of them was faced with a medical condition that required attention to food ingredients. 

My maternal grandmother survived rheumatic fever when she was 15. The illness damaged her kidneys. In order to stay healthy, she was advised to limit her salt intake. Her husband, my grandfather, was a doctor, and he also enjoyed cooking. I remember watching him prepare fresh food ingredients such as vegetables and fish, for a delicious fish soup with no added salt. They were fortunate to live first in New York City, where they had access to a wide variety of produce, and then in Florida, where they marveled at all the tropical fruits and vegetables grown locally. Because of their vigilance with diet and lifestyle, my grandmother lived to 83. And my grandfather, despite his own health challenges in his later years, lived to 95.

On the paternal side, my grandmother was diagnosed with adult-onset diabetes when she was 45. She had to administer an insulin shot to herself every day and watch her intake of carbohydrates. As soon as she learned she had diabetes, she and my grandfather studied exactly how to keep her healthy. And they went one step further: Whenever my grandfather found out that one of his customers, or any of their aquaintances, had diabetes, he and my grandmother helped educate them about diet and exercise so they could help themselves survive and thrive. 

My paternal grandmother loved to bake. And we, her 13 grandchildren, loved to sample her baked goods. But she couldn't taste her own cookies and cakes, because of the carbohydrate content. We'd take a bite and say, "More chocolate, Grandma!" or some other taste-critique. Because she was careful with her sugar load, she lived to 95 and never faced the awful consequences of diabetes such as blindness or amputations.

Along with learning about my grandmothers' medical conditions and dietary limitations, I also noticed that neither of them complained about what they were missing. They incorporated their eating habits into full lives and lively family relationships. 

My father was another interesting example of the effects of diet and exercise on health and longevity. His father and two brothers all suffered in their later adult lives from heart disease. When my siblings and I were young, in the 1960s, President Kennedy emphasized the need for American children to exercise and stay in shape. My Dad ordered a copy of the Royal Canadian Air Force exercises and got us to do the 12 minute routine every day. He also began a lifelong habit of doing the RCAF exercises every morning before he left for work. His pre-commute breakfast consisted of bran cereal or wheatena with yogurt and ice cubes, and a bowl of freshly cut vegetables stewed in water. Dinner always featured a protein, vegetables, and salad. His resting heartbeat was about 40 beats/minute. He outlived all his siblings and passed away at 92 3/4 years.

My grandmothers and my dad were human. They had treats and weren't obsessive about their food. But their lifelong daily habits gave them an advantage as they proceeded into their advanced years. I'm happy to follow their early example as I approach mine.

Pecan Vanilla Orange Bites

PECAN VANILLA ORANGE BITES

This morning I had a hankering for vanilla wafers or shortbread cookies. Just needed that vanilla experience, especially during the holiday season. 

Not wanting to waste those calories on empty ingredients, I came up with this recipe for protein-rich Pecan Vanilla Orange Bites. 

They're not too sweet, not too rich. They get creamier as you chew them. Yum.

INGREDIENTS:
oats, Alive Ultra Shake Pea Protein Vanilla, hemp protein, flax seed meal, egg, applesauce, almond butter, honey, orange and vanilla extracts

INSTANT DOWNLOAD RECIPE:
Pecan Vanilla Orange Bites

Spinach Parmesan Bites

SPINACH PARMESAN BITES

These Spinach Parmesan Bites are savory and satisfying. An easy way to carry spinach power with you on the go!

INGREDIENTS:
spinach, oat flour, hemp protein, flax seed meal, parmesan cheese, sesame seeds, olive oil, sea salt

INSTANT DOWNLOAD RECIPE:
Spinach Parmesan Bites

Eating Sensibly at the Airport

All my trips these days involve one- or two-hour layovers at connecting airports. That gives me an opportunity to stretch my legs walking through the terminal and concourses, and to eat a good meal. 

It can be a challenge finding the right nutrition at the airport, and making sure it's easily digestible, since I'll be sitting on the next plane soon after eating it. I avoid sandwiches, wraps, and burritos, since they're heavy on carbs. I search for lightly prepared lean protein and vegetables.

My favorite "concourse" meal lately can be found at Sbarro's, an Italian food restaurant with locations at many airports. I get a plate of Chicken Vesuvio (lightly battered thin chicken breast with mushroom sauce) + a big helping of sautéd vegetables (squash, carrots, broccoli). 

That gives me both lean protein and juicy whole vegetable nutrients. 

Since it's too much food for me to down all at once, I pack an empty Snapware container in my carry-on bag for the leftovers, so I can eat them at home later that evening when I'll either be arriving at my destination hotel room or returning home to an empty refrigerator.

Traveling with Booster Foods

Especially when I travel, I want to make sure I have the super-nutrition I need to function at my best. It can be challenging to take booster foods on a trip, especially perishables. 

Along with packing 3 steel water cans to ensure good hydration, I combine a supply of dry supplements with fresh foods so I don't have to worry what provisions are available near my hotel or other lodging (including family houses that don't stock my favorite staples).

First, I pack separate "Snapware" type plastic food containers with enough of the following foods for however many days I'll be away:

1. Rolled oats, flax seed meal, wheat germ, raisins, whey protein powder (In a separate container, I mix the cereal ingredients with water, wait for a few minutes, and enjoy a nutritious breakfast in my room.)
2. Purim Super Meal L.O.V.E. + Alive Ultra Shake Vanilla Pea Protein: (Spoon out a daily portion into a glass or shake jar, add water, mix or stir well, wait for a minute, then drink. Alternatively, if I'm working off-site all day, I fill one of my steel water bottles with this mixture, so I can sip it throughout the day.)
3. Nut and seed mix, such as walnuts, cashews, sunflower seeds, pumpkin seeds (I add this to a fresh spinach salad, or snack on it.)
4. Pre-bagged spice mixes including Susan's Anti-Virus Hot Toddy and Simple Calming Tea. (You can find empty tea bags to fill with your own spice mixes at naturalteabags.com. TIP: Pack spice teas in nested snapware containers, to avoid "spicing up" your luggage with unwanted aromas!)

Then, I pack fresh and packaged foods such as:

• Packaged, pre-washed fresh dark greens such as spinach or arugula
• Individual salad dressing mini-cups (such as Hidden Valley Ranch To Go Light)
• Apples
• Bananas
• Red grapes
• Blueberries
• Shredded cheese
• Avocados
• Individual packs of fish, chicken or other protein 

In a separate, roomy plastic container, I make a big salad for the day, with greens, grapes or blueberries, nuts and seeds, shredded cheese, and salad dressing. (Make sure to also pack plastic or metal silverware so you can mix foods in your room if necessary.)

With all of the above, I'm assured of meeting my basic daily nutrition needs, and can supplement the travel foods with snacks or meals I purchase on the trip.

Simple Calming Tea

In addition to flavoring foods, spices have particular effects on our bodies. For instance, you can make a simple calming tea as follows:

*CCF Tea (*Cumin, Coriander & Fennel)

• 1/4 tsp coriander seed
• 1/4 tsp cumin
• 1/4 tsp fennel seeds

Place the seeds into a tea ball. 
Add the tea ball and cumin to a cup of boiling water and let steep for a few minutes. 
For a creamier flavor, add a little rice milk to the brew.

Try CCF Tea the next time you're feeling stressed or tense. Hard to believe that such a simple recipe can be so effective, but I find it nicely calming and relaxing.

TIP: If you want to make up a larger quantity of this tea in advance, you can portion it into individual tea bags by ordering (bleach-free) bags from naturalteabags.com. This is especially helpful if you travel, since you may not have the individual spices at hand where you're staying.

Light & Tasty Green Juice

Whenever possible, I prefer to use foods to stay healthy. 

In addition to containing healthy ingredients, they need to taste good. My favorite basic veggie juice tastes light and happy. Enjoy!

LIGHT & TASTY GREEN JUICE

• 2-3 large leaves of kale
• juice of 1/2 lemon
• 3" to 4" of cucumber
• spritz of cayenne powder (optional)
• small apple, sliced
• (3) 1/8" slices of ginger root

(You can always add or substitute other fresh fruits or vegetables. Just be aware of the sugar content. For instance, carrots, beets, and fruits are high in sugar. Try to keep the juice mostly veggie.)

• Put all into blender. Add water about 1/2-way up. 
• Grate. Then blend on high.
• Pour through strainer into a pot. Use a bowl to push maximum juice through the strainer.
• Compost or dump the scraps.

Soothing Anti-Virus Hot Toddy

When I feel a cold, bronchitis, cold sore, achiness, or flu approaching, I immediately start drinking this tea several times throughout the day and evening.

It features spices that are anti-inflammatory, as well as Vitamin C and Echinacea. The warm liquid helps soothe chest ache and congestion, too.

NOTE: No promises, guarantees or claims here. It usually works for me, and maybe you'll like it, too.

SOOTHING ANTI-VIRUS HOT TODDY

• 1/4" slice of ginger root, peeled and chopped - put into a tea-ball so you can retrieve the pieces after steeping; OR 1/2 tsp ground ginger
• pinch of cayenne powder
• 1 tsp turmeric powder (anti-inflammatory)
• pinch of ground cloves
• contents of 1 capsule 1000mg Vit C (it's anti-viral)
• contents of 1 capsule Echinacea* (it's reputed to be anti-viral)
• 1 tsp honey
• juice of 1/4 to 1/2 lemon
• optional - non-dairy milk (Rice, Almond) to make it taste creamier
• optional - Yogi DeTox tea or Yogi Ginger tea

Add boiling water, cover, and steep for a minute or two.

Remove tea-ball.

Drink this several times a day when you feel like something viral is starting (cold, sore throat, cough, cold sores).

TIP: If you want to make up a larger quantity of this tea in advance, you can portion it into individual tea bags by ordering (bleach-free) bags from naturalteabags.com. This is especially helpful if you travel, since you may not have the individual spices at hand where you're staying.

NOTE: A little more about Echinacea: Echinacea is generally seen as a safe supplement that results in few side effects. However, it is noted that if you take it as an oral supplement, you may experience some tingling or numbness in your mouth. Additionally, if you’re allergic to plants in the daisy family or have asthma, it’s recommended that you steer clear of it. It’s advised that folks with a liver disorder, an auto-immune disorder (including HIV/AIDS), leukemia, connective tissue disorder, diabetes, or tuberculosis avoid this supplement. Though there’s little evidence to suggest that using echinacea during pregnancy results in any birth defects, it’s generally recommended that women who are pregnant or breastfeeding forgo taking this supplement. There are some noted drug interactions as well, so your best bet is to consult a health care provider if you’re using any medications before picking this up at a store.  (from Go Ask Alice!)