August 1, 2012

Staples in our Pantry at The Nutrition and Wellness Center

These are must haves in our pantry both at the office and at home!

A meal packed with fresh vegetables with a dash of this and a sprinkle of that can make all the difference in the world.



What is quinoa?
While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Try a quinoa salad recipe, or serve a vegetable stir fry, over cooked quinoa instead of rice. Quinoa is my favorite whole grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and – yum! Finally, of all the whole grains, quinoa has the highest protein content, so it’s perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher, and is almost always organic.

Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude.


Liquid Braggs Aminos

What is Liquid Braggs?

Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from soybeans, that contains the following Essential and Non-essential Amino Acids in naturally occurring amounts:

Great on Salads & Dressings, Soups, Veggies, Rice & Beans, Tofu, Wok & Stir-Fry, Tempeh, Casseroles, Potatoes, Meats, Poultry, Fish, Jerky, Popcorn, Gravies & Sauces, Macrobiotics.

Ingredients: Our Bragg Liquid Aminos are made from health-giving, NON-GMO soybeans and purified water. They are an excellent, healthy, gourmet replacement for Tamari and Soy Sauce. Not fermented or heated and Gluten-Free.

Bragg’s has a small amount of naturally occurring sodium. No table salt is added. If less sodium is desired use a 6 oz. Bragg’s spray bottle and dilute with 1/3 distilled water or to taste and then either add in or spray on food.

Health Benefits:

  • A source of delicious, nutritious, life-renewing protein.
  • Taste you’ll love – Nutrition you need.
  • Great on salads, veggies, dressings, soups, rice, beans, Wok foods, tofu, gravies, jerky, poultry, fish, popcorn, meats, casseroles, potatoes and most foods.
  • Contains important healthy amino acids Braggs Liquid Aminos Include
  • no chemicals
  • no artificial coloring
  • no alcohol
  • no preservatives
  • no Gluten
  • Certified NON-GMO



What is Tahini?

What is tahini? Tahini is a ground sesame seed paste, similar to peanut butter. It is a creamy, oily, and smooth nut butter rich in calcium.Think peanut butter, only made with sesame seeds. To make tahini, sesame seeds are soaked in water for a day, then crushed to separate the bran from the kernels.  The crushed seeds are put into a salted water, where the bran sinks, but the kernels float and are skimmed off the surface.  They are toasted, then ground to produce their oily paste.

Tahini is sometimes used to replace peanut butter on bread. In the Middle East tahini is used in a variety of dishes, and is often mixed with lemon juice, salt and garlic. May be thinned out to make a sauce. It is a main ingredient in soups. You can make your own tahini by using a blender and mixing white sesame seeds with peanut oil until creamy

Look for tahini in a glass jar or a can, and sometimes in a powdered, dehydrated form in health food stores, or in the ethnic foods aisle of your regular grocery store. Tahini is great in hummus, tuna salad, chicken salad, salad dressings and soups, spreads, cookies and much more!


Celtic Sea Salt

What is Celtic Sea Salt?

Celtic Sea Salt® Brand is Doctor Recommended, more nutritious than table salt, quality certified, and tastes exquisite. Use Celtic Sea Salt® Brand for all your cooking and seasoning needs and to enrich the taste of your foods, all while adding vital nutrients to your diet.

Celtic Sea Salt is authentic, unprocessed, gourmet, whole salt from one of the most pristine coastal regions of France. Since 1976, Celtic Sea Salt® Brand has been harvested by the paludiers (salt farmers) of Brittany using a farming method that preserves the purity and balance of ocean minerals.

The Only Doctor Recommended Sea Salt

“Many illnesses are caused or exacerbated by trace-mineral deficiencies. These can be avoided by the liberal use of Celtic Sea Salt® in your cooking and the complete avoidance of all other salts, all of which contain only pure sodium chloride.”

– Dr. Thomas S. Cowan, M.D.

Light Gray Celtic Sea Salt  is a coarse, moist salt that gets a light grey hue from the pure clay soil it is harvested from. There is no comparison, in taste or in health effects, between mineral-rich Celtic Sea Salts® Brand and chemically-treated iodized salts. Celtic Sea Salt® Brand Light Grey Celtic® has a rustic old-world flavor that is more assertive than other salts. Try using it in cooking, for soups and stews, grilling, or grind it with a mortar and pestle or salt grinder.

“Celtic Sea Salt is the salt I use in all my recipes for my family and friends. I  feel great knowing that they are getting quality trace minerals and that my meals turn out flavorful.   One shaker bottle lasts a long time and my favorite is Celtic’s Flower of the Ocean which is sold here at The Nutrition and Wellness Center.”  Kristy Whitehead


Extra Virgin Olive Oil

What is Extra Virgin Olive Oil (EVOO)?

Extra virgin is the highest quality and most expensive olive oil classification. It should have no defects and a flavor of fresh olives.

In order for an oil to qualify as “extra virgin” the oil must also pass both an official chemical test in a laboratory and a sensory evaluation by a trained tasting panel recognized by the International Olive Counsel.  The olive oil must be found to be free from defects while exhibiting some fruitiness.

Since extra virgin olive oil is simply pressed fruit juice without additives, the factors influencing its quality and taste include the varieties of olives used, the terroir and the countless decisions, production practices and the dedication of the producer.



What is Fage Greek Yogurt?

Made from an authentic recipe that dates back to 1926 and using 100% natural ingredients, it contains no added sweeteners, thickeners or preservatives and no powdered milk, powdered cream or powdered protein.

Just whole milk, cream and cultures go through our unique straining process to create this blissful, low-calorie taste experience. In fact, approximately 4 pounds of raw milk are needed to make just one pound of FAGE Total Greek Yogurt.

Protein Rich, Gluten Free, Vegetarian, Diabetic Friendly, Pregnancy Friendly



Beans are one of nature’s healthiest foods – they are naturally low in total fat, contain no
saturated fat or cholesterol, and provide important nutrients such as fiber, protein, calcium, iron,
folic acid and potassium.

National and international expert bodies, including the National Research Council, the World
Health Organization, the World Cancer Relief Fund, the National Heart, Lung, and Blood
Institute, and the U.S. Surgeon General, have reviewed scientific evidence and concluded that
eating beans can be an important ally in maintaining health and may reduce the risk of heart
disease and certain cancers. Other studies suggest beans are useful in managing diabetes, may cut
risk for high blood pressure and may help in losing weight.

The USDA recommends that adults eat more than three cups of beans each week for maximum
health benefits – three times more than the current average American consumption.

The new bean dietary guidance message applies to more than a dozen types of dry beans (both
dry-packaged and canned varieties), including:
-Black-eyed -Great Northern -Pinto
-Kidney -Black -Cranberry
-Red -Lima’s and Baby Lima’s -Garbanzo



What are the different types of Rice?

Wild Rice- is higher in protein and lower in carbohydrates- which means it has a significantly lower glycemic load. It also provides a source of vitamin A, folic acid, omega-3’s

Basmati has the lowest glycemic load of all rice.

Brown Rice- is chewier and heartier than white rice. It has a lower glycemic load than white rice.

Long-grain rice contains less starch so the cooked grains are drier and more separate.

Short-grain rice is very starchy and cooks up soft and sticky. Commonly seen in sushi, paella and risotto.

Our personal favorites at The Nutrition and Wellness Center are :

Basmati, Trader Joe’s Basmati Medley, or Lundberg Wild Blend for meals topped with veggies, and beans or chicken. We even use these rices in our soups!

Lundberg Brown Rice Cakes topped with Trader Joe’s Raw Unsalted Almond Butter!


Bragg’s Apple Cider Vinegar

It’s a wholesome way to add delicious flavor to salads, veggies, most foods, and even sprinkle over popcorn.

Apple Cider Vinegar has been highly regarded throughout history. In 400 B.C. the great Hippocrates, Father of Medicine, used it for its amazing health qualities.

  • Rich in enzymes & potassium
  • Support a healthy immune system
  • Helps control weight
  • Promotes digestion & ph Balance
  • Helps soothe dry throats
  • Helps remove body sludge toxins
  • Helps maintain healthy skin
  • Helps promote youthful, healthy bodies
  • Soothes irritated skin
  • Relieves muscle pain from exercise

These are must haves in our pantry both at the office and at home!

A meal packed with fresh vegetables with a dash of this and a sprinkle of that can make all the difference in the world.



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