Documentary Review – “Food Matters”

Recently, I was searching for a documentary that would teach me about something new, which, conveniently, all of them set out to do so I didn’t have to look very far. I started searching and came across one called “Food Matters”. When I first read the title, I thought that it was going to be about how the world is full of people who go without food on a daily basis. I was wrong.

“Food Matters” is a documentary that fosters the discussion on nutrition versus medicine in terms of our society and how different the two are. It was not even 5 minutes in and I was hooked. After watching the documentary in its entirety and doing a little bit of digging to supplement the film, I want to encourage you to watch it as well.

This documentary explores the idea of providing our bodies with the proper nutrition in order to maintain a healthy, happy lifestyle. The overall theme was simple: you are what you eat. If you don’t believe it before you watch this documentary, you will want to believe in it after.

From the pesticide epidemic to the way that doctors are taught about medicine and nutrition to the benefits of vitamin supplements, this documentary explores and uncovers some deep findings that will genuinely make you think twice about what you put into your body.

It’s available for streaming on Netflix.

-Robbie Williford

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Recipe of the Week – Stuffed Mushrooms – Vegan Approved!

Tomorrow (4/16) is the day of the mushroom. Take a break from finals studying and try out this easy recipe!

 

stuffed-mushrooms

 

Ingredients:

1 lb medium to large mushrooms
1 TBL olive oil
1 clove garlic, peeled and pressed through garlic press
2 TBL flat leaf parsley, chopped
1/4 tsp fresh thyme, removed from stem and finely chopped
1/4 tsp salt
1/4 tsp pepper
1/4 ground nutmeg
1/3 cup plain bread crumbs
4 TBL non-dairy parmesan cheese (I like to use SoyaKaas)
non-stick vegetable spray

 

Directions:

Preheat oven to 400 degrees F. Rinse mushrooms and dry on paper towel. Remove stems from mushrooms, cutting them out in circle formation to create a hole to stuff with filling. Save stems and chop up finely for the filling.

In a medium pan, heat the oil and add chopped mushrooms, stirring until juices evaporate. Mix in garlic, parsley, thyme, salt, pepper, nutmeg, bread crumbs, and parmesan, stir and remove from heat.

Spoon equal amounts of filling into holed mushroom caps. Place caps on baking sheet that has been sprayed lightly with non-stick spray. Bake, uncovered, for 20 minutes.

Sprinkle a little extra parmesan on top and broil for about 2-3 minutes to brown and make slightly crispy. Garnish with parsley or thyme.

Makes about 18 mushrooms

Tip: add a pinch of chopped cilantro when you add in other herbs to give it additional flavor.

Recipe of the Week – Homemade Hummus

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Ingredients

  • 2 (15.5 oz) tetra packs or cans of no-salt-added chickpeas (garbanzo beans), rinsed and drained.
  • 2 garlic cloves, peeled
  • ½ cup water
  • ¼ cup tahini (sesame seed paste)
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • ¾ teaspoon sea salt
  • ¼ teaspoon black pepper

Instructions

  1. Place beans and garlic in a food processor or Vitamix and pulse a few times to chop the beans.
  2. Add the remaining ingredients and blend until smooth.
  3. Scrape down the sides as needed.
  4. Store in an air-tight container in the refrigerator for up to 5 days.

Recipe of the Week – Edamole

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Ingredients

3/4 cup frozen shelled edamame, thawed
3 tablespoons water
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon hot pepper sauce (I use Cholula)
1 garlic clove, halved
1 Roma tomato, diced

Directions

  1. Combine all ingredients except for the tomato in a food processor until smooth
  2. Add the diced tomato and stir gently.
  3. Cover and chill.
  4. Serve with toasted pieces of pita, whole wheat crackers, corn chips, or veggies

Recipe of the Week – Alfredo Sauce

healthy-alfredo-pasta

 

Happy sauce month!

 

Ingredients
  • 1 lb. uncooked fettuccine noodles
  • 3 small heads cauliflower
  • 6 cups vegetable broth
  • 6 cloves garlic, minced
  • 1 tablespoon butter
  • 1 teaspoon salt
  • pinch of nutmeg
  • pinch of black pepper
  • 1 tablespoon olive oil
  • ¼ cup heavy cream
  • 1 cup starchy boiling water from pasta pot

 

Instructions
  1. Chop the cauliflower. Bring the vegetable broth to a boil over medium high heat and add cauliflower. Cook until cauliflower is soft, about 15 minutes. In my experience, the longer you cook it, the smoother the sauce will be. Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic and saute for 4-5 minutes or until soft and fragrant.
  2. As the garlic and cauliflower are cooking, bring a large pot of water to boil and cook the fettuccine according to directions on package, reserving some of the starchy water to add to the sauce later.
  3. Transfer cauliflower to a blender with about 2 cups of the broth. You may need to do this in batches depending on the size of your blender. Add the sauteed garlic, salt, nutmeg, and black pepper and puree until very smooth, about 5 minutes. Once the mixture is moving, stream the olive oil into the blender. Add more broth or water if the mixture is too thick to move through the blender. You want it to turn through the blender easily. When puree is very smooth, transfer back to the butter/garlic skillet.
  4. Add the cream and cook over low heat. Add the starchy pasta water (or regular water if you’re not making pasta) and keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately.

 

Notes
The sauce will “dry out” a little bit as it cools on the pasta. Adding a little water to the leftovers will help make it creamy again.

Recipe of the Week – Black Bean Burgers

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Ingredients

  • 1 small onion, finely diced
  • 7 tbsp olive oil
  • 2 tsp minced garlic
  • 2 (15.5 oz) cans black beans, drained and rinsed
  • 2 tbsp chopped fresh cilantro
  • 1 egg, lightly beaten
  • 1/2 tsp salt, plus more to taste
  • 1/2 tsp freshly ground black pepper
  • 1/2 tsp ground cumin
  • 1/2; tsp ground coriander
  • 2 tsp hot sauce
  • 1/2 cup all-purpose flour
  • 2 tbsp Creole seasoning

 

How to Make It
1.) Cook onion with 1 tbsp olive oil in saute pan until lightly caramelized. Add garlic and cook 30 seconds more.

2.) In a bowl, mash beans with back of a fork until smooth. Stir in cooled onion mixture, cilantro, egg, salt, pepper, cumin, coriander, and hot sauce. Mix well.

3.) Shape into patties and dust with flour and seasoning.

4.) Heat remaining oil in a nonstick skillet. Cook patties until golden on both sides.

5.) Optionally, top with tomatoes, sour cream, or guacamole.

Nutritional Breakdown
Per serving
Calories: 391
Protein: 16 g
Carbs: 46 g
Fat: 16 g
Fiber: 11 g
Serves 4

Added Tip
— If the bean mixture is too soft to form into patties, let it cool for 10 minutes.