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Spice It Up: Cardamom

FitSugar — Thu, 03 Jan 2008 11:45:00 -0800

Tired of the same old flavors, then you really should try something new and spice up your life. Adding herbs and spices to food is a great low-calorie, low-sodium way to improve the taste of your meal while increasing the health benefits as well.

Lately, I have been craving cardamom. I'm not sure the cravings mean anything about my diet, but I like this spice when I am physically cold. Cardamom is part of the the ginger family, so it has a little zip and heat to it. Found predominantly in Indian cuisine and used in Ayurvedic medicine, the ancient Greeks and Roman appreciated this spice as well. They thought it was an aphrodisiac and put the spice in their "love" potions.

The spice is high in the phytochemical cineole, which can positively affect several bodily complaints. Cardamom is considered to have many health benefits, many relating to the digestive system, like stimulating the digestive system, reducing gas, and counteracting stomach acidity. It is said to even help with halitosis. It is considered beneficial to the urinary-tract system and is considered a kidney cleanser. Cardamom is used to improve the circulation of the lungs and to treat asthma in Ayurvedic medicine. While I am not sure it does all that, I really like the taste.

You can find the spice in chai tea and here's a great recipe for chai. It is also one of the spices used in garam masala used often in Indian cuisine. Cardamom is also popular in Scandinavia and can be found in many sweets.

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Chai Tea - Raise a Cup to Your Health

FitSugar — Wed, 07 Feb 2007 02:30:00 -0800

What is not to like about tea? Tea and especially chai tea help prevent and fight many different kinds of cancer, lower cholesterol and blood pressure, and may reduce the symptoms of Alzheimer's disease.

The fact is - every ingredient in chai tea is good for you, and when you put them all together they pack a powerful punch for your immune system.

Chai is a great alternative to your morning cup of coffee - a 5 ounce cup of coffee contains 200 mg of caffeine and black tea contains half that.

In the winter, after a long day of playing out in the snow, it's nice to come home, take a hot shower and curl up on the couch with a steaming cup of chai tea. Of course you can buy chai tea packets, but nothing compares to making it yourself.

Want to see my recipe? Then read more

Masala Chai Tea (serves 4)

3 cups water
1/2 cups milk (good source of calcium and protein)
2 packets of black tea (full of healthy antioxidants, that may help prevent everything from heart disease to strokes to cancer)
4 whole cloves (believed to invigorate and restore energy; helps generate heat in the body; useful during the cold and flu season)
1 cinnamon stick, broken into pieces (is a stimulant to other herbs enabling them to work faster)
2 cardamon pods (stimulates the mind and gives clarity)
1/4 tsp dried ginger (believed to strengthen and heal the digestive and respiratory system, as well as to fight off colds and flu; removes congestion, soothes sore throats, and relieves body aches; recent studies have shown it to be effective in preventing motion sickness)
1/8 tsp freshly ground black pepper (warms the body)
2 Tbsp honey (for sweetness and soothing qualities - adjust amount to your liking)

In a mortar, crush the cloves, cardamom pods, and cinnamon.
In a saucepan, add the mixture to the water, ginger, and pepper, and bring to a boil.
Remove the pan from the heat, cover and let steep for 5 minutes.
Add the milk and honey to the pan and bring to a boil.
Remove from the heat and add the black tea. Cover and let steep for 3 minutes.
Stir the chai, then strain it into a warmed teapot or directly into teacups.

Mmmm. I'm going to make some right now.

How to Prevent Bad Breath

FitSugar — Mon, 17 Aug 2009 10:00:24 -0700

We've all been embarrassed by occasional bouts of bad breath after eating a roasted garlic pizza or a sandwich piled with onions. If you're dealing with bad breath all the time, though, it can be mortifying. So here are some tips to keep your mouth smelling fresh.

Quit cigarettes if you're a smoker.
Get your teeth checked out by your dentist. Cavities and gum disease can cause bad breath.
Brush and floss during the day, every time you eat. When food particles hang out in your mouth, bacteria collects and emits stinky hydrogen sulfur vapors. So keep a toothbrush, toothpaste, and floss in your purse at all times to use after coffee breaks, lunch, and snacks.
Drink more water. It'll help keep the bacteria in your mouth to a minimum.
Don't mask your bad breath with sugary mints. They'll freshen your breath briefly, but the sugar will only cause more stinky plaque to build up. If you can't brush, go for sugarless gum instead since chewing increases saliva production, which is your best weapon against bad breath.

What else can help prevent bad breath? To find out, read more.

If you suffer from allergies or sinus infections, postnasal drip in the back of your throat can cause bad breath. So get your symptoms under control with antibiotics or allergy meds.
Keep in mind, though, that certain medications such as decongestants or allergy pills can cause dry mouth, which can also lead to bad breath. When your mouth is dry, dead cells and bacteria accumulate on your gums, tongue, and teeth. When these cells decompose, they produce a foul smell. Water helps, but if your symptoms are really bothering you try switching medications.
Eat yogurt. Studies have found that one serving of yogurt each day reduces the level of odor-causing hydrogen sulfide in the mouth. Be sure to eat ones with active cultures.
Avoid certain foods such as garlic, onions, and alcohol. Once consumed, these foods get absorbed into your bloodstream, are carried to your lungs, and are given off in your breath.
To help prevent the buildup of plague, which can cause bad breath, eat crunchy fibrous foods such as apples, carrots, and celery.
Bacterium aren't a fan of foods such as citrus fruits, berries, and melon because they make the environment in your mouth too acidic, so get your fill of vitamin C. Another plus for consuming vitamin C is that it also helps prevent gum disease and gingivitis.
Chew herbs such as parsley, coriander, spearmint, tarragon, eucalyptus, rosemary, and cardamom. These all help fight bad breath.
Clean your tongue with a tongue scraper. Use it twice a day to remove bacteria and dead skin cells from your tongue.

Healthy Recipe: Blueberry Coffee Cake

FitSugar — Sat, 09 May 2009 04:30:00 -0700

Sunday being Mother's Day (a perfect breakfast in bed opportunity), I wanted to share the recipe for this tasty blueberry coffeecake.

I took my own advice and replaced sour cream with nonfat yogurt, and the cake was wonderfully moist while still low in fat. Baked with blueberries both inside and topping the cake, the flavor of the berries shines. The streusel topping, featuring cinnamon and cardamom, dresses up the cake. Serve this cake with scrambled eggs and slices of cantaloupe and you have a tasty brunch and a well-balanced meal.

To see the recipe, read more.

Blueberry Coffee Cake
Whole Foods Market

Ingredients

Nonstick cooking spray
2 tablespoons plus 1 cup whole wheat pastry flour, divided
1/4 cup light brown sugar or sucanat
2 tablespoons butter, cut into small pieces
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cardamom (optional)
1/2 cup all-purpose flour
1/4 cup sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup nonfat plain yogurt
1 teaspoon vanilla extract
2 eggs
2 cups fresh or frozen, thawed and drained blueberries, divided
1/3 cup sliced almonds

Directions

Preheat oven to 350°F. Grease a 9-inch round cake pan with cooking spray; set aside.
Put 2 tablespoons of the whole wheat pastry flour, sugar, butter, cinnamon and cardamom in a small bowl and mix together with a fork or your fingers until well combined and mixture is in large clumps; set streusel aside.
Put remaining 1 cup whole wheat pastry flour, all-purpose flour, sugar, baking powder, baking soda and salt in a large bowl and stir to combine; set aside.
In a medium bowl, whisk together yogurt, vanilla and eggs then pour into bowl with dry ingredients and stir until combined.
Gently fold in 1 cup of the blueberries.
Spoon batter into prepared pan and sprinkle reserved streusel over the top. Scatter remaining 1 cup blueberries over the streusel then top with almonds.
Bake until a toothpick inserted in the center cake comes out clean, 30 to 40 minutes. Once cooled, loosen edges of cake and transfer to a plate. Cut into slices and serve.

Serves 12
Per serving (about 3oz/81g-wt.): 150 calories (40 from fat), 4 g total fat, 1.5 g saturated fat, 40 mg cholesterol, 210 mg sodium, 23 g total carbohydrate (3 g dietary fiber, 9 g sugar), 5 g protein

I think this cake really makes 8 to 10 servings, which increases the caloric load per slice.

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Food Review: Bumble Bar Chai With Almonds

FitSugar — Fri, 08 Feb 2008 07:30:00 -0800

Something about the flavor of cardamom makes me crave chai tea, so I was curious about the Chai Bumble Bar with Almonds. An energy bar that tastes like chai - how delightful.

This bar, like all Bumble Bars, is organic, vegan and gluten-free. These bars were dreamed up by avid hiker Elizabeth Ward who found it oxymoronic that hikers were enjoying nature while eating snack foods made with ingredients that harmed the planet, being conventionally grown. I wouldn't limit my consumption of this bar to just hiking, it is a great pre-gym snack.

To see what I thought of the bar and its nutritional information read more.

Serving Size	1 bar
Calories	210
Total Fat	13g
Saturated Fat	1.5g
Cholesterol	0mg
Sodium	60mg
Carbs	20g
Fiber	4g
Sugar	10g
Protein	6g

It is chock full of seedy goodness and chai spices: ginger, cinnamon, cardamom and turmeric. The chai spices really jazz up this bar and I must say I think the flavor is superior to their Original vanilla flavor. The taste was a little jarring on the first bite, but the subsequent bites seemed perfectly spiced. The texture is great too and the almonds add a little extra crunch to the experience. I really appreciate those four grams of fiber and those six grams of protein! Try one and let me know what you think.

Got Bad Breath? Try This

FitSugar — Tue, 14 Oct 2008 13:00:00 -0700

We've all been embarrassed by occasional bouts of bad breath, but it can be mortifying if you're dealing with it all the time. When it comes to preventing this odorous issue, I don't need to tell you to quit cigarettes if you're a smoker or to brush and floss regularly (since you already know that), so here are some other tips to keep your mouth smelling fresh.

Get your teeth checked out by your dentist. Cavities and gum disease can cause bad breath.
Brush and floss during the day, every time you eat. When food particles hang out in your mouth, bacteria collects and emits stinky hydrogen sulfur vapors. So keep a toothbrush, toothpaste, and floss in your purse at all times to use after coffee breaks, lunch, and snacks.
Don't mask your bad breath with sugary mints or gum. They'll freshen your breath briefly, but the sugar will only cause more smelly plaque to build up. If you can't brush, go for sugarless breath fresheners instead.
If you suffer from allergies or sinus infections, postnasal drip in the back of your throat can cause bad breath. So get your symptoms under control with antibiotics or allergies meds.
Just so you know though, certain medications such as decongestants or allergy pills can cause dry mouth, which can also lead to bad breath. When your mouth is dry, dead cells and bacteria accumulate on your gums, tongue, and teeth. When these cells decompose, they produce a foul smell. Water helps, but if your symptoms are really bothering you try switching medications.

What else can help prevent bad breath? To find out read more.

Eat yogurt. Studies have found that one serving of yogurt each day reduces the level of odor-causing hydrogen sulfide in the mouth. Be sure to eat ones with active cultures.
Avoid certain foods such as garlic, onions, and alcohol. Once consumed, these foods get absorbed into your bloodstream, are carried to your lungs, and are given off in your breath.
To help prevent the buildup of plague, which can cause bad breath, eat crunchy fibrous foods such as apples, carrots, and celery.
Bacterium aren't a fan of foods such as citrus fruits, berries, and melon because they make the environment in your mouth too acidic, so get your fill of vitamin C. Another plus for consuming vitamin C is that it also helps prevent gum disease and gingivitis.
Chew herbs such as parsley, coriander, spearmint, tarragon, eucalyptus, rosemary, and cardamom. These all help fight bad breath.
Clean your tongue with a tongue scraper. Use it twice a day to remove bacteria and dead skin cells from your tongue.

Source

Another Reason to Love Chai Tea

FitSugar — Mon, 29 Sep 2008 13:00:00 -0700

I love a spicy cup of chai tea on a foggy morning or chilly evening. Aside from its exquisite taste, chai offers other benefits further down the digestive line. This wonderful tea can reduce gas. Chai is made from a blend of spices - cinnamon, cloves, ginger, and cardamom - that individually combat flatulence, but mixed together seems greater than the sum of its parts.

Check your spice cabinet and chances are high you have all the ingredients to make your own chai tea with this recipe. If not, you can always opt for an energizing Chai Bumble Bar.

Source

Healthy Recipe: Sweet Mediterranean Couscous

FitSugar — Sun, 07 Sep 2008 03:30:00 -0700

Although some folks consider couscous a whole grain, I just think of it as very small pasta. But the whole wheat version of this very small pasta is very tasty and a serving has seven grams of fiber. Not too shabby for tiny pasta.

Couscous is very versatile and I recently concocted a sweet side dish featuring dried fruit and the healthful sweet spices cardamom and cinnamon. The dish complements spicy main dishes and the leftovers are great for breakfast the next day. This couscous may be sweet, but there is no sugar added! The combination of dried fruit and nut increases the fiber content of this dish too, making it a truly healthful side dish.

To see the recipe, just read more.

Sweet Couscous
Inspired by recipes from Epicurious, Cook.com, and All Recipes

I was grilling spicy lamb kabobs and wanted a sweet couscous as a side dish. After looking at multiple recipes, here is the recipe I came up with based on ingredients I already had in my cabinets.

Ingredients

2 cups whole wheat couscous
1/2 cup dried apricots
1/4 cup extra-virgin olive oil
fresh lemon juice of two medium lemons (about 5 tablespoons)
fresh orange juice of one small orange (about 3 tablespoons)
1 generous tablespoon grated lemon peel
1 teaspoon ground cardamom
1 teaspoon ground cinnamon
8 dried dates, pitted and chopped
1 cup pistachios toasted
2 medium shallots chopped fine
1/4 cup chopped fresh mint

Directions

Bring 2 cups water to boil in medium saucepan. Stir in couscous and remove from heat. Cover and let stand 3 minutes. Stir in dried apricots. Let stand 2 minutes. Fluff with fork. Transfer to large bowl.
Whisk olive oil, lemon juice, orange juice, lemon peel, with cardamom and cinnamon to blend in small bowl. Drizzle over couscous while couscous is still warm.
Mix dates, pistachios, minced shallots, and mint. Season with salt and pepper.
Let stand at room temperature at least 1 hour and up to 2 hours. Garnish with mint sprigs.

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Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.

Oatmeal Alternative: Chai Spiced Polenta

FitSugar — Sun, 30 Mar 2008 03:00:00 -0700

Sometimes warm oatmeal seems too heavy and mundane when it comes to a Spring weekend breakfast or brunch. I like to mix it up and make some polenta and adding spices used in chai tea make it seems extra special – not to mention tasty.

Polenta is cornmeal (I've heard it called "Italian grits"); it is a low fat food and full of potassium. Plus a half cup contains 5 grams of fiber, as well as 5 grams of protein. Cardamom, is one of my favorite spices and I like any excuse to use it. It is good for digestion and might just help spice up your sex life too, due to its aphrodisiac qualities, although they have yet to be proven.

To see the recipe just read more.

Chai Spiced Polenta
Adapted from Esalen Cookbook

A spicy twist for a warm breakfast cereal, that with some fresh fruit could make a dessert as well.

Ingredients

4 cup low fat milk
3 tablespoons amber agave nectar (or 1/4 cup honey)
1/8 teaspoon salt
1 teaspoons ground cardamom
1 teaspoon cinnamon
1 tablespoon fresh grated ginger
3/4 cup polenta

Directions

Bring milk, honey, spices salt to a boil. Stir frequently to avoid burning the milk.
Pour polenta slowly into milk, while whisking the liquid briskly.
Lower the heat to a simmer and cook for 10 to 15 minutes.
Serve warm. I like to top it with mango or strawberries or both.

Serves 4

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Tips For Beating Bad Breath

FitSugar — Mon, 16 Apr 2007 02:30:00 -0700

Nothing is worse than having bad breath. Unless you're talking to someone who has bad breath, because that can be pretty bad too! Unfortunately you can not really do anything about someone else's bad breath, but you can do something about your own. MSNBC gives us these five food ideas to help combat bad breath:

Chew on this. Move over parsley, there are some new halitosis-fighting herbs in town. “Coriander, spearmint, tarragon, eucalyptus, rosemary and cardamom are all good for fighting bad breath,” says Dr. Christine Gerbstadt, who has lectured on oral health. You can chew on fresh herbs or make tonics by steeping them in hot water (as a tea). These herbs make an excellent digestive as well-doubling the benefits of ending a meal this way.

There's four more ideas, so read more

Get some active culture. No, not a Broadway play, but yogurt. A recent study found that a serving of yogurt each day reduces the level of odor-causing hydrogen sulfide in the mouth. Apparently it also cuts back on bacteria in the mouth-plaque and gum disease were reduced in the study’s yogurt eaters as well. Plus, the American Dietetic Association (ADA) recommends getting enough vitamin D from yogurt, cheese and milk if you’re worried about halitosis because this vitamin creates an inhospitable environment for bacteria growth. Be sure to get the kind of yogurt with active cultures-not overly processed or sugar-added varieties.
Crunchy types. Apples, carrots, celery-basically any fiber-rich fruit or vegetable is your friend when it comes to fighting halitosis. “Inside your mouth, plaque build-up causes odors,” explains Cynthia Sass, ADA spokeswoman and registered dietician. “Eating foods that increase saliva production keep the mouth moist-and rinsed out. Also, many carbs and proteins can get stuck in your teeth-even healthy foods like whole grain cereal or chicken breast.” So follow a meal with a Granny Smith (feel the saliva kick in at the mention of it?) to cleanse the mouth.
Masking techniques. Sugarless gum shouldn’t replace brushing your teeth after a meal, but in a pinch it can freshen breath (masking odors) and is another way to increase saliva production to rinse away plaque and bacteria. Mints can mask as well, but only briefly-and go for sugarless. Sugar creates plaque, and no one wants a mint that makes breath worse.
High C’s. Eating berries, citrus fruits, melons and other vitamin C-rich foods create an inhospitable environment for bacteria growth. A diet rich in vitamin C is also is important for preventing gum disease and gingivitis-both major causes of halitosis. Get your C in foods, not supplements, which can cause gastrointestinal upset in some, according to Sass, and exacerbate bad breath.

Source