Tomato-kale-garbanzo soup

Tomato soup base was on sale this week. However, I can't eat plain tomato soup... it's a texture thing, I think. I was able to produce from my refrigerator some rosemary that needed to be used, garlic, and kale. Stella (my cat) picked the garbanzos from a lineup of black, kidney, and garbanzo beans. Good choice, Stel!

• 4c tomato soup (I buy the reduced-sodium kind and then add flavors other than salt... more on this later!)
  
• 3c water
• 1 bunch kale, chopped into 1-2" pieces (makes 3-4c)
• 2 cloves garlic, chopped
• 2 Tbs olive oil
• 2 Tbs chopped rosemary (I used fresh rosemary, dried would be fine)
• 1 can garbanzo beans, rinsed and drained
• 1 tsp paprika
• 2 tsp oregano
• 1 TBS black pepper

1. Heat olive oil over medium heat in a large soup pot with a lid.
   
2. Add garlic and rosemary, cook until garlic softens.
3. Add kale and 1/2 c water. Cover the pot and cook, stirring occasionally, until the kale is wilted. This looks like A LOT of kale... you'll be surprised how much it wilts down.
4. Add garbanzos, paprika, pepper, and oregano and stir together.
5. Add tomato soup base and remaining water until your soup reaches a soupy (rather than stewy) consistency... I needed about 3c water.
6. Bring the soup to a slow boil and then turn heat to low. You can serve the soup immediately, or simmer it for a while to let the kale soften a bit more, and the rosemary and oregano flavors to infuse (what's the fancy pants chef term for this?) into the soup.
   

A note on low-sodium products:
READ your nutrition facts labels! Many soups, seasoning packets, and other processed and packaged foods contain nearly as much sodium per serving as we need in a whole day! Yikes! There is some research linking high-sodium diets to higher blood pressure... and other research that disproves this (and suggests that only ~40% of the population has sodium-sensitive hypertension). Either way, there are a lot more phytochemicals in spices and herbs like rosemary, paprika, and oregano than in table salt, and they make foods taste SO much better! Pass the herbs, please!

Chia Seeds: Health or Hype?

Christopher McDougall's book Born to Run introduced the diet and lifestyle of the Tarahumara "the running people" - a Mexican tribe who run 50 or 100 miles at a time for pure enjoyment, seemingly without effort. Their diet consists mainly of plants (of course!), one inparticular has become something of a health food fad - chia seeds (Salvia hispanica).
I had never heard of chia seeds...except for in Chia Pets... until I went hiking near Mt. Baker with some friends. One had brought a water bottle filled with what looked like water and frog eggs. He assured me that chia seeds were safe, and also contained more omega-3s than fish as well as fiber and protein. I was skeptical and decided to do my own research before I drank anything resembling pond water... here's what I found:

A quick Google search for chia seeds returns a number of health food fad sites that tried to sell me chia by the bucketload... So I turned my search toward the (hopefully less biased) literature.

The consumption of fish, which is rich in n-3 (omega-3) fatty acids, is low in Latin America and it is necessary to seek other alternatives, such as chia oil which is rich in α-linolenic acid (ALA), the
precursor of the n -3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) (Valenzuela et al, 2012). Valenzuela's study found that consumption of chia oil, a good sources of
ALA, can significantly increase hepatic levels of ALA, EPA and DHA, producing much lower n-6/n-3 ratios (which we should all strive for). The high omega-3, 6, and 9 essential fatty acids and fiber content of chia, may also reduce risk factors for CVD (Ulbricht et al, 2009).
I checked the American Dietetic Association's website for its take on chia:

"Chia seeds are part of the mint family and comes from the desert plant Salvia hispanica. These seeds contain omega-3 fatty acid, antioxidants, fiber, protein and minerals. Some research has found that chia seeds—in conjunction with a healthy diet—may help lower cholesterol, triglycerides and blood pressure. However, there are few published studies with humans, so more research is needed before these health benefits can be verified.

The seeds can be eaten raw or cooked. The sprouts from the seeds (also commonly used in Chia Pets) are also edible."

Still need more research? Fair enough. I don't think I'll be eating my Chia Pet anytime soon, and these certainly are no cure-all food. However, I could benefit from more fiber and n-3s in my diet.... what exactly would I be getting if I did jump on the chia bandwagon? What's in the seeds?

Self Nutrition Data:
One ounce of dry chia seeds contains the following (and much more):

• 137 calories (72 from fat)
• 11 grams of dietary fiber (42% DV)
• 4g protien
• 18% RDA of calcium
• 27% RDA of phosphorous
• 30% RDA Manganese
• 4915 mg n-3 fatty acids (The RD I worked with this summer recommended 2400-4000mg+ of EPA/DHA per day)
  
• 1620mg n-6 fatty acids

How does one eat chia?
Chia seeds placed in water or fruit juice are consumed in Mexico and known as chia fresca or iskiate . The soaked seeds are gelatinous in texture (very gelatinous.. resembling my friend's frog-egg water). Ground chia seed is used in baked goods, and chia sprouts are used in a manner similar to alfalfa sprouts in salads or sandwiches.

I found this Iskiate recipe from No Meat Athlete:

• about 10 oz of water
• 1 Tbsp dry chia seeds
• a few teaspoons lemon or lime juice
• honey or agave nectar, to taste (optional)

Stir the chia seeds into the water; let them sit for about five minutes. Stir again, and let sit for as long as you like. The more it sits, the more gel-like the seeds and water become. Add citrus juice and sweetener to taste.

It wasn't bad... I made a big water bottle of iskiate using honey instead of agave nectar and let the seeds sit overnight. The seeds definitely become very gelatinous, it's a bit like drinking tomato seeds. The frog-eggness of the drink doesn't quite outweigh the benefits of drinking it, though.

Om Nom... Slurp?

Lemon Veg Quinoa

Woah... it's been a while...

I've got a few new recipes that I've tried, which have been delicious! The first is a result of my new obsession with grated lemon peel. Similar to my obsession with cinnamon, I've begun putting lemon in everything - especially pasta and quinoa dishes.

• 1 c quinoa - rinsed
• 2c water
  
• 1 large tomato - diced
  
• 2 zucchini - cut in half lengthwise and then sliced into 1/2" slices
• 1 green pepper - diced
  
• 2 cloves garlic - minced
  
• 1/2 onion - diced
• 1-2 Tbs olive oil
• 1/2 Tbs black pepper
• 1 tsp salt
• 1/2 Tbs dried basil (I'd use fresh if I had it, but my basil plant shriveled and died a while back, 3-4 chopped basil leaves)
• 1/2 Tbs paprika
• 1 1/2 Tbs grated lemon peel
  

Boil 2c of water and add quinoa. Reduce to a simmer until all the water has evaporated. Fluff with a fork. When the quinoa is finished, gently stir in the lemon peel. While you're waiting for the quinoa to cook (about a half hour)...

Heat the olive oil over medium heat. Add onion and garlic and saute until the onion is translucent. Add green peppers and zucchini and cook for 1-2 minutes. Add tomato, pepper, salt, basil, and paprika. Cook until the zucchini and peppers are soft. The tomato will reduce into a red, saucy mush. If you'd rather keep your tomotoes in-tact, add them later in the cooking process, about 5-6 minutes before the quinoa is done.

Scoop the vegetable mixture over the quinoa and NOM NOM NOM!