Carambola/Star Fruit

So about a week ago my Dad proudly stopped by to deliver some provisions he had grown himself. I was particularly happy because included in the delivery was avocado also known as pear and limes and I love me some lime aid. Added to this special delivery was the fact that these foods were organically grown. Also included was some Carambola commonly known as star fruit which has inspired me to write this blog post. So I went ahead and did some research this fruit is beautiful to look at for me it screams exotic. When it is ripe it becomes a golden color and is very refreshing but it can also be had on the way to becoming ripe. This fruit provides an effortless garnish imagine all you have to do is slice it and tah dah stars everywhere. This fruit that is indigenous in the Far East land made its’ way across the globe to the Caribbean. What can you do with this fruit you say? In addition to using it as a garnish for meat, fish or poultry, you can use it to make a refreshing juice be sure to add some ginger, in fruit and vegetable salads, as your fruit addition to your smoothies. How do the nutrients stack up? It has ~60 calories in a cup it has fiber, lots of potassium and vitamin C along with other nutrients. So go ahead make your next salad or smoothie exotic add some star fruit! love di june plum!

Make it Brown Rice instead

So I woke up this am all excited about heading home soon. And then I started thinking about the way my eating has changed and how I apply the nutrition I know to my own life. Today I will say a little about brown rice. There is a push on a global scale to encourage the consumption of whole grains, this group of foods are beneficial for colon health, keeping cholesterol in check, heart health, and helping to keep you feeling full longer when compared to refined carbohydrates. So brown rice is one way to introduce whole grains into your diet and benefit form all the good it has to offer. I often hear persons who have been eating white rice all their lives tell me they cannot eat or do not like brown rice. Some of the complaints; it takes too long to cook, it does not taste good, it is tough. So although there might be some truth here any change we want to make especially where eating is concerned may take some getting used to, yes we may have to acquire the taste. So my suggestions are instead of using water use low sodium broth (vegetable, chicken or beef) or if you have created a home made version use it to cook your brown rice it will pack those small wholesome grains with plenty flavor. Yes brown rice does take a little longer to prepare so here is a tip turn up the heat very high making the pot boil rapidly once half of the liquid has reduced go ahead and turn the heat down to low and allow rice to complete cooking.Small changes can have a lasting effect so maybe introducing small portions at a time will make the change stick. So go ahead pick up a bag of brown rice and add it to this weeks menu, your body will thank you. di june plum

The budding is complete.

Hello all my readers in 'bloggosphere'. It is official I am registered so officially I am no longer budding instead I have bud :) So now is the time to begin looking to the future for real this time. I know my usual modus operandi has been to be missing in action for long periods of time and I really am wanting to try to change that. What I want to do is to find a direction, a niche for my blog something or things that will set it apart, and bring something new to the table. I have some thoughts of where I want to take you, maybe do a relaunch a rename or a revamp. So watch this space for my next move. My passion has been realized and it is all Glory to God! di june plum

Going more vegetarian and keeping it interesting

This post was inspired by my friend Trudy who messaged me a few weeks ago (sorry so late Truds) saying that meat is being eliminated from her diet and she wants to know how to keep it interesting. I applaud her for taking this initiative for her and her family. So I have given it some thought and here is what I put together.

*Don't be afraid to experiment (my friend told me she tried currying chick peas also known as garbanzo beans) and this is exactly what I mean. Like curry+like chick peas experiment! Bring together a medley of vegetables and legumes (beans, beans, lentils) season to taste and dinner is served.
*If you are weaning yourself off of meat then you can always reduce the amount of meat used in the recipe and add some of your favorite legumes. Lentils and peas e.g. gungo are great for this. Lentils will maintain the meatiness and add its own unique depth to the flavors.
*Herbs&Spices are now your best friend thyme, cloves, pimento, scotch bonnet, garlic, allspice, nutmeg, are just a few sure to make any vegetarian or vegan dish leave you wanting more. Back to the experimenting jerk seasoning maybe added to your baked in the oven veggies too.
*Turn some of your fave meat dishes vegetarian some ones that come to mind are stewpeas, brownstew, escovitch and rundown substitute the meat, poultry or fish with broad bean, red peas,gungo are just some ideas. Whatever dishes you enjoy substitute legumes, peas, beans or lentils for the meat and you will be 'good to go'
*Make grocery shopping however often you go an adventure. Pick one new fruit or veggie to add to your menu. A new spice or herb may also be something you want to try.

Websites are also there to help you if you need some inspiration- allrecipes.com, eatingwell.com and foodbuzz.com are some I utilize. The meatless Monday website is also chock full of meatless meal ideas. I hope these tips are helpful and feel free to send your questions and or concerns at anytime! This was a great question. Thank you.

I will do another posts focusing more on fruits and another on combinations of grains and peas and bean that can be used to meet nutrient needs for the the next installment of going vegetarian or vegan.

di june plum

A little acid

Hello Today,

Lemons and Limes add flavor and they are also great for slowing down the browning that results from the oxidation on fruit and vegetables, during preparation. Add a little of the juice from these bright citrus fruits to apples, bananas, avocados to keep them looking fresh and appealing to the eye. So add a little citrus when you need a quick color keeper with a pop of flavor and enjoy. Check out this really great chunky guacamole it really is easy and delicious .

di june plum

Fibre/Fiber

No matter how we spell it we should be eating more of it. Yesterday I had a look at what happens to a colon when the fibre/fiber intake is not what it should be and it motivated me to write this post. Here are some ways we can increase our consumption of this essential nutrient. Fruit, vegetables, legumes and whole grains are a great place to start. Let's eat the fruit instead of drinking the juice, keep it interesting many of the vegetables we eat cooked can be eaten raw (broccoli, green beans/string beans, cauliflower, zucchini). Mix it up more color is great reds, purples, greens, yellows, whites, oranges your imagination is the limit. Get out of the 'rut' maybe it has always been lettuce, tomatoes, sweet peas and carrots there is so much more to chose from make an effort to look for one new fruit or a new vegetable every grocery day it may surprise you what you find). Legumes are also a group of foods that can add character to some dishes you may have been cooking for years. I just recently tasted and fell in love with black eye peas now I even cook them. You can eliminate meat/reduce the amount of meat used in some dishes and add peas and or beans there is also a wonderful variety there to chose form as well. So lets start today your colon will thank you later!

A great tool to check out is Meatless Mondays a Worldwide movement started to encourage us to eliminate meat form out diets one day per week. Check out the website here.

What happens when the environment changes?

So for a few weeks I am out of town. And away for my exercise crew, so what does that mean? I have been trying for a few days to get up and go out and run but I have not and I blame it on the heat! So instead f going in the evening it was suggested that I do a morning workout because it would be cooler. So in the morning I am going to have another go. Really cannot make too much time pass between so I will come back tomorrow and let you know how long of a distance I walked/ran because it is going to happen! On the nutrition front I am drinking lots of water and eating plenty of summer fruit mangoes, plums and such keeping hydrated!!!! Have some more info but I m going to do it in another post! Talk to you in a bit!

fruit & juices
di june plum!