HEARTY WHEAT BERRY SOUP

 AN AMAZING WARMING SOUP FOR THESE  COLD WINTER NIGHTS!

1 CAN OF NO SALT CANNELLINI BEANS DRAINED AND RINSED

2 TABLESPOONS OF OLIVE OIL

1 SWEET ONION DICED

2 CARROTS DICED

1 CELERY RIB DICED

3 GARLIC CLOVES MINCED

6 CUPS LOW SODIUM VEGETABLE STOCK (I LIKE IMAGINE BRAND NO CHICKEN)
1 CUP OF CHOPPED KALE

1 CUP FROZEN GREEN PEAS

¼ CUP PARSLEY CHOPPED

2 TABLESPOONS OF FRESH, OR 2 TEASPOONS DRIED SAGE

¾ TEASPOON DRIED THYME

1-CUP WHEAT BERRIES, RINSED

1 CAN DICED TOMATOES

½ CUP RED WINE

SALT AND PEPPER TO TASTE

HEAT OLIVE OIL IN A LARGE SOUP POT AND SAUTE, ONIONS, GARLIC, CARROTS, AND CELERY FOR 3-4 MINUTES.

ADD THE REST OF THE INGREDIENTS AND SIMMER THE SOUP COVERED FOR 1 HOUR OR UNTIL WHEAT BERRIES ARE CHEWY BUT TENDER.

SEASON TO TASTE.

SERVE WITH SOME PARMESAN SPRINKLED ON TOP

*SUBSTITUTE FARRO FOR WHEAT BERRIES FOR A CREAMIER SOUP AND SLIGHTLY DIFERENT FLAVOR.

WHEAT BERRIES DELICIOUS, NUTRITIOUS, AND LOW BUDGET!

Wheat berries are a grain, loaded with vitamins, minerals and with dietary fiber. They have a delicious nutty flavor, and chewy texture.
This humble grain is found in most grocery stores for less than $2/pound.
Cook time is 45 minutes to one hour.
Soaking this grain first is not necessary.
To add a different flavor try toasting in the oven on a baking sheet before cooking.
Wheat berries generally double in size when cooking so 1 cup cooks to 2 cups when finished, feeding 4 people!
Wheat berries make a wonderful addition to soups as well as a stand alone side dish.

Here is an easy recipe for Wheat Berry Pilaf

1 cup wheat berries
2 cups of low sodium vegetable stock, home made or I like Imagine brand "No Chicken" stock
1 onion diced
2 garlic cloves minced
2 celery ribs sliced
1 carrot diced
1/2 of any color pepper you would like diced
Place berries and stock in a medium sauce pan and bring to a boil, turn down to a simmer and cook for 45 minutes to 1 hour. Test for doneness, berries should be chewy, not crunchy.
Meanwhile in a skillet coat bottom with a small amount of olive oil and saute vegetables stirring frequently for 5 minutes or so.
When wheat berries have about 15 minutes left to cook add vegetables to the pot.
Season to taste and serve warm.
This keeps well in the refrigerator for several days and re heats well.
Recipe adapted from the Providence Journal.

For more healthy recipes or to book a free consultation with me go to my website.

GOT PAIN?

                    FIGHT PAIN WITH FOODS NOT PHARMACEUTICALS


Eating the right foods do more than mask pain. They cure the underlying cause of the pain.
Here are examples of just a few of the foods to use.

- Sore Muscles, try ginger: Post work out pain is lessened with regular ginger tea consumption.
The gingerols, antioxidants that have anti-inflammatory pain relieving properties.
- Achy joints, try cherries, or turmeric. Twenty tart cherries may be as effective as taking ibuprofen for reducing pain, according to studies. Turmeric contains curcumin, which studies show work as well as ibuprofen in knee osteoarthritis.
- Heartburn, try Beans! A study in the journal of GUT found that people eating high fiber regularly were less likely to report GERD symptoms. Fiber moves food out of the stomach faster and prevents reflux.
- Digestive pain, try peppermint. The menthol in peppermint tea works as a muscle relaxer which can help to relieve the cramping and spasms associated with occasional intestinal distress and full-blown IBS.
- Headaches, try coffee or pumpkin seeds. headaches are often caused by dilated blood vessels in your brain. The caffeine in coffee can help constrict blood vessels and ease the pain. Caffeine also causes painkillers to work more effectively so you can use a much lower dose.
If your headache is a migraine it is possible you are deficient in magnesium. Foods rich in magnesium like pumpkin seeds calm over excited nerves and tense muscles that contribute to migraine pain.
So next time you are in pain look for a food to cure rather than as pill to mask.

Need help with finding the right balance in your life?
Contact me for a free consultation and more information on how I can help you.
www.heidicolella.com

Information in this article is from Prevention Magazine.

photo credit: freedigitalphotos.net, Victor Habbick

POWERFUL POMEGRANATES!

Did you know that Pomegranates are in season from September to January in the United States.

This ancient fruit has a rich history. Pomegranates are one of the earliest cultivated fruits. It has been traced back to 3,000 BC.

These tough skinned fruits, that hide their tiny seeds, may look arduous to prepare but the nutrient benefits are definitely worth it.

Clinical studies show that a compound only found in pomegranates called punicalagin benefit the heart and the blood vessels. It is reported to lower cholesterol, and blood pressure, and work to melt away any blockages of the heart.

Pomegranates have a high antioxidant capacity, that places them above green tea and red wine! This makes it a potent tool against degenerative, and inflammatory diseases like, cancers, heart disease, and arthritis.

Pomegranates are a perfect addition to your diet at this time of year for the super immunity boosting properties that they offer.

Uses: Try some pomegranate seeds sprinkled on your favorite salad, or try this recipe.
They are also delicious sprinkled on crackers with goat cheese, or in your favorite seltzer, or wine.
I found a video to help you easily access the seeds, easier than you may think!

I will be opening up a few extra coaching time slots as the holidays approach to help keep the holidays sane and healthy!
For your free consultation contact me at heidicolella@gmail.com

PUMPKINS, MORE THAN JUST A DECORATION!

Fall decorations are not complete without a pumpkin or two.
Besides their beauty, the most edible, sugar pumpkin is nutrient dense and so versatile.
1/2 cup of pumpkin has only 40 calories, 5 grams of fiber, 2 grams of protein, and 9 grams of carbs.
It has more potassium than a banana, good for blood pressure among other things. It is rich in beta carotene, which keeps down the risk of cancer, and tryptophan, for better moods and sleep!

Pumpkin is delicious, served in savory meals as well as sweet.

If you are a fan of smoothies, mix 1/2 cup into some unsweetened vanilla almond milk, 1/2t pumpkin spice, a drizzle of honey or stevia, and a couple of ice cubes. Blend until smooth.
A filling and nutritious treat!

How about pumpkin hummus? 1 can of garbanzo beans drained, 1 cup pumpkin, 1 clove of garlic, cumin and cinnamon, about 1/2 t each, 2 T tahini, 1T olive oil if needed to smooth out. Puree all ingredients in a food processor and salt and pepper to taste. Serve with vegetables, or pita chips.

I found a great recipe for pumpkin soup that will warm you on a cold night.

Never throw out the seeds! They make great snacks, and are packed with more potassium, magnesium, and zinc!

Need more ideas for healthy eating and living? Come on over to my website and contact me for a free consultation!

CHAMOMILE

In my herb garden this summer I decided to try growing German Chamomile. I have found that is is extremely easy to grow. I started it from seed in the spring.  It sprouted quickly but was slow to mature.
The flowers start to appear at the end of July and continue until a frost! The fine fern leaves and small flowers look delicate but this is a suprisingly tough plant. Chamomile has had reported use for many centuries by people who felt sick or stressed. The Greeks called the plant ground apple due to the distinct aroma of
mildly sweet apple. It is considered the most widely consumed herbal tea in the world.
Recent research in England has found evidence that Chamomile actually helps relieve a wide range of health aliments from the compounds glycine, and hippurate.
Glycine promotes sleep by soothing the nervous system and also calms muscle spasms.
It is a stomach soother for the same reason of muscle relaxation in the intestines.
The hippurate provides the antiseptic, anti inflammatory, and antihistamine qualities.

The flower heads are used for teas. I have picked, and dried the flower heads in my dehydrator, however they may also be used fresh.

Tea is made by brewing in a pot with a lid to hold in as much steam as possible. Brewing time for the best benefits is 10 minutes.

Here is my chamomile ready for drying.
As the weather cools enjoy this mild flavored tea for a relaxing healthy drink!

FALL SUPER FOODS

We are now on the threshold between summer and fall. Late harvest tomatoes, peppers, and greens are still plentiful, however the cooler temperatures start making us crave heavier warming foods.
I wrote about apples in my last blog, which are part of this harvest time.
Here are just 5 of my favorite super foods of this transitional season.

1) Sweet Potatoes: This fiber packed vegetable is also loaded with many vitamins, A and betacarotene to name just two. My favorite method of cooking is roasting with a small amount of olive oil, or coconut oil,and a dash of salt and pepper. They can also be steamed and prepared as a dip!

2) Broccoli: This is the vegetable for all your antioxidant needs, very high in Vitamin C and potassium. Being part of the cruciferous family it supports your bone, eye, and heart health as well.
Steaming is best but do not over cook! Try serving with a drizzle of olive oil and a squeeze of lemon.

3) Lima Beans: Another vegetable with ample fiber, these beans will fill you up and keep you full longer. High in protein they have no cholesterol, and are fat free!

Steam them to use as a side dish, or add to soups and stews. They also puree well with herbs for a yummy dip!

4) Beets: I love beets!!! The color alone provides anti-inflammatory properties, these beauties also provide calcium and potassium. I love to roast, or steam them, removing the skins after cooking, or grating raw for a beautiful salad topper.
Do not forget the greens! Saute them with some onion and garlic and serve over pasta.

5) Grapes: It is grape harvesting time. Such a great, sweet treat when you are having a craving, they also hydrate due to their high water content. The skins contain resveratrol and they may reduce allergy symptoms.
They are a delicious treat as is, or freeze for a special frozen treat.

What is your favorite food at this time of year? Leave a comment in the space below!

Need more tips or help deciding what to eat for optimum heath?
contact me for a free consultation www.heidi-colella.com

Image courtsey of dan from freedigitalphotos.net