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13 Foods High in Estrogen: Phytoestrogens and Health

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Phytoestrogens have created a lot of controversy in the nutritional world.

Because phytoestrogen has a similar structure to estrogen in the human body, when consumed it can bind to estrogen receptors in your body. This can affect how estrogen works in your body and increase your levels of estrogen (also known as the estrogenic effect).

While not fully proven, some researchers believe that consuming too much phytoestrogens can lead to hormonal imbalance and health problems.

Some theories link high levels of estrogen in women with lighter or heavier periods, fibrocystic breasts (non-cancerous breast lumps), an increased risk of breast cancer, or fibroids. And men affected by high levels of estrogen can have fertility problems and erectile dysfunction.

But even here none of this has been proven 10/10.

Some research, including a 2010 report, also suggests that certain types of phytoestrogens have antiestrogenic effects – which means that they can block the effects of estrogen and lower your levels. Confusing isn’t it?

So what happens when you eat phytoestrogens? Here’s what science has to say about some specific estrogen food sources.

PSA: The following benefits are not known to come from phytoestrogens alone, as these foods also contain other beneficial nutrients.

1. Flaxseed

Flaxseed is rich in the phytoestrogen lignan. Warning signs have been raised regarding high levels of lignan and hormone-related cancers such as prostate, endometrial and breast cancers. However, many studies tend to suggest that flaxseed has protective effects against breast cancer.

According to a 2018 review, consuming flaxseed daily may reduce breast cancer risk as lignans can reduce markers of inflammation. But a lot of the studies on this have been done in animals, and more research is needed in humans before we can draw any conclusions about the effects.

Flaxseed can even benefit people with menopausal symptoms like hot flashes. A small 2015 study found that postmenopausal women who took flaxseed supplement for 3 months reduced menopausal symptoms.

2. Soybeans

Soybeans contain phytoestrogens called isoflavones, which are known to increase estrogen levels. The question remains: is that okay? Or does it come with non-soy friendly side effects?

A review in 2021 found that the research on isoflavones is very contradictory. Eating a diet rich in isoflavones can help relieve menopausal symptoms and lower the risk of coronary artery disease, breast cancer, and colon cancer. However, more research is needed to confirm these claims.

It is also believed that isoflavones are more likely to bind to beta-estrogen receptors in the bones, lungs, prostate, bladder, skin, and brain than to receptors in other areas of the body. What this essentially means is that isoflavones * may * affect these areas.

3. Tofu

This soy-based protein source is a vegetarian favorite. Like soybeans, it contains isoflavones, so it has the same potential benefits that soybeans are associated with.

The main difference is that soybeans have higher levels of isoflavones (around 1.5 milligrams per gram) than soy-derived foods like tofu. But tofu still has the highest isoflavone content of any soy-based product.

So a scrambled tofu egg is unlikely to have as great an estrogenic effect as a handful of edamame, but it does have a greater effect than soy milk diluted with water.

4. Tempeh

While we’re still on the soy train, let’s mention tempeh, which also has soybeans as a main ingredient. Tempeh is a fermented food that is formed into a dense cake that can sometimes contain grains and spices.

Soybean fermentation adds a whole new set of nutrients and benefits beyond isoflavones.

A 2020 study found that participants who ate a diet rich in fermented soy products for about 15 years had a significantly lower risk of death. But we still need more research to confirm this link.

5. Cruciferous vegetables

Some of the vegetables in the cruciferous category are:

Not all of them contain the same type of phytoestrogen. Broccoli and cauliflower are part of the team lignan, while Brussels sprouts and cabbage contain coumestrol.

A 2017 study found that consuming cruciferous vegetables resulted in a reduced risk of breast cancer in premenopausal women. Consumption of broccoli and raw cauliflower showed a greater decrease than consumption of cooked one, but cabbage got better results when cooked.

6. Dried fruits

This shelf-stable version of fresh fruit is a nutritious on-the-go snack that contains various phytoestrogens. Virtually any fruit can be dried, but the ones with the highest phytoestrogens are dates, plums, and apricots.

A review of studies from 2020 even found that consuming 3 to 5 servings of dried fruit per week could reduce the risk of developing precancerous colorectal polyps, prostate cancer, or dying from pancreatic cancer. These results were similar or better than the results obtained when consuming raw fruits.

7. Sesame seeds

This is your mark to prepare or order your favorite Asian-inspired cuisine. Sesame seeds offer a great nutty taste and dose of phytoestrogens.

Sesame seeds contain similar lignans to flax seeds, but they are a slightly different form.

A 2012 animal study found that the lignans in sesame seeds reduced breast cancer tumor size in mice by 23 percent compared to both the control group and the flaxseed lignans. But we need more human studies to know how significant the effect really is.

8. Garlic

Be honest: is there a time when you don’t add garlic to your hearty meals? Not only does this ingredient offer great taste, it also contains phytoestrogens which are believed to be beneficial for your health.

A 2017 study found that postmenopausal women with osteoporosis who took 2 garlic tablets daily for a month reduced oxidative stress and the effects of osteoporosis. This suggests that garlic can prevent estrogen deficiency that occurs in postmenopausal women and help improve calcium absorption.

9. Peaches

You don’t have to move to the country to eat lots of peaches. If you can find them at your local grocery store or farmers market, they can take advantage of peach-colored phytoestrogen over lignans.

A 2013 study of postmenopausal women found that 2 weekly servings of peaches or nectarines reduced the risk of breast cancer. A high intake of berries showed a similar result, but no other fruits or vegetables.

10. Berries

The estrogenic effects of berries have not been well studied, but berries with higher levels of phytoestrogens include:

Aside from their phytoestrogen content, berries are a nutritious choice thanks to the antioxidant resveratrol. According to a 2020 review, resveratrol has been linked to the prevention and treatment of chronic conditions like cardiovascular disease, Alzheimer’s, Parkinson’s, and diabetes.

11. Wheat bran

Wheat bran is the outer part of the wheat grain and contains fiber in addition to the phytoestrogen lignan. It has a sweet, nutty taste and can be used in baked goods or as a topping for smoothies and oatmeal.

There is very limited research into wheat bran and how its lignan content benefits the body. However, wheat bran is a good source of insoluble fiber, which is believed to affect estrogen levels.

According to a 2017 study, insoluble fiber may prevent the reabsorption of estrogen in your intestines and instead transport it to the outside via # 2. 💩

12. Alfalfa sprouts

When you add these little sprouts to a sandwich it can go from “meh” to “yeah!”

Alfalfa sprouts contain the phytoestrogen coumestrol, and a 2011 study found that sprouts also contain smaller amounts of other phytoestrogens that can increase estrogen levels.

A 2019 study found that alfalfa sprouts can also benefit your brain by improving memory and protecting against neurodegenerative diseases. However, this is not necessarily due to the phytoestrogens alone.

13th dairy

Wait, this is not a plant! Dairy products from cows and other animals do not contain phytoestrogens, but they may contain actual estrogen from these animals. This has created great concern about how estrogen can affect the human endocrine system.

Although more research needs to be done in humans, a 2016 study in mice found that the estrogen in cow’s milk had no effect on the hormone levels in the mice. Even estrogen levels that are more than 100 times higher than what is normally found in milk did not cause any changes.

A 2018 human study also found that consuming dairy products in adolescence and early adulthood had no effect on breast cancer risk.

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Recipes with Whole Wheat Pasta

What Causes Bloating and How to Get Rid of It, From an RD

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That tight, stuffed, stretched feeling in your lower abdomen that feels like you’ve swallowed a balloon? That’s gas, and it has likely happened to all of us since a study found that 19 percent of people say they’ve had gas on a regular basis.

But what causes gas and how can we eat to relieve it or avoid it altogether? There are foods that will help fight gas and others that will help. Here’s what science tells us about gas and its relationship with diet.

Technically, gas or gas occurs when air or gas enters our gastrointestinal tract (the entire digestive system from our mouth all the way down to our rectum), and it can create a feeling of fullness that is uncomfortable and can even cause you to feel bloated our stomach expands.

While some of us are more prone to gas than others, there is a reason for it and useful tips to get rid of it other than just putting on our stretchy pants and waiting.

What Causes Flatulence?

One of the main causes of gas is an accumulation of gas, typically after a meal. This gas is created by swallowing excess air. According to the International Foundation for Gastrointestinal Disorders, air swallowed can occur for many reasons, including:

  • Post-nasal drip
  • smoking
  • Eat too fast
  • Chewing gum or sucking on candy
  • Dentures that don’t fit properly

There are also certain foods that can produce more gas than others when eaten. Most of the time, these are foods rich in carbohydrates, as protein and fat generate less gas. Complex carbohydrates are harder for your body to break down because of the types of sugars and other compounds they contain. These include:

  • Raffinose, lactose, fructose, and sorbitol (all naturally occurring sugars)
  • Starches (except rice)
  • Fiber that is actually healthy and shouldn’t be avoided

The reason for these gas-forming compounds is that we either lack the enzyme to break them down or, in the case of insoluble fiber, we cannot break them down at all. For example, lactose (which is found in dairy products) requires an enzyme called lactase to be fully digested. People with lactose intolerance do not produce enough of this enzyme, which leads to gastrointestinal discomfort when they consume foods containing lactose such as milk, cheese, ice cream or dairy products. In another example, high fiber foods like celery or cruciferous vegetables pass through our digestive system intact, which is normal and healthy, but in the gut, our bacteria try to break it down, causing it to ferment and form gas – since our body’s healthy gut bacteria feed on like from this type of fiber.

The following foods are most likely to cause gas, according to the International Foundation for Gastrointestinal Disorders.

  • Beans (including chickpeas and all legumes)
  • Vegetables like artichokes, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, and onions
  • Fruits like apples, pears, peaches, bananas, plums and apricots
  • Whole grains and bran
  • Carbonated drinks
  • milk and milkproducts
  • Foods that contain sorbitol (a type of sugar alcohol)

How to Avoid Flatulence Avoiding all gas-forming foods completely is not the right way, as these foods also contain important nutrients such as vitamins, minerals, and phytochemicals that are beneficial for immunity, gut health, and disease prevention. Instead, it’s best to locate a specific food (or group) that could be causing your gas and remove those items one at a time to see if it helps.

Other causes of gas

According to John Hopkins Medicine, you might have a condition that makes you more prone to gas and gas, and if your gas is common, painful, or interferes with your daily activities, you should see a doctor who can work out whether you could have irritable bowel syndrome or a food allergy or autoimmune disease. Flatulence is also caused by:

  • constipation
  • Gluten intolerance or celiac disease
  • Gastroparesis (delayed emptying of the stomach)
  • Bacterial Overgrowth in the Small Intestine (SIBO)

Prevent flatulence with the FODMAP diet

The good news: you don’t have to deal with gas all the time, but it will take some effort on your part to prevent it. According to the International Foundation for Gastrointestinal Disorders, bloating can be prevented by changing your diet and reducing the amount of air swallowed.

When it comes to making a change in diet, the FODMAP diet is a great way to find out which foods are puffing you up. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. John Hopkins Medicine says these are all short chain sugars that our small intestines often cannot absorb properly, causing indigestion like gas and gas.

A low FODMAP diet works by following 3 steps. They include:

  • Stop eating foods high in FODMAP for approximately 2 to 6 weeks
  • Reintroduce them slowly, one at a time, to see what is bothering you the most
  • Once you’ve figured out which ones are problematic, you can avoid them while enjoying the other foods that don’t cause gas

High FODMAP foods include the foods and low FODMAP foods listed above:

  • Almond milk
  • Grains like rice, quinoa, and oats
  • Vegetables with eggplant, potatoes, cucumber, tomatoes and zucchini
  • Fruits with grapes, oranges, strawberries, blueberries and pineapples

Gas could also be due to moving from a low-fiber diet to including too many high-fiber foods in your diet at one time. (For example, if you give up your usual junk food diet and suddenly start eating salads and grain shells.) While fiber is a beneficial nutrient, it should be increased gradually so your gut microbiome can switch to healthy bacteria if you do can easily tolerate the 21 to 25 grams of fiber per day recommended for women and 30 to 38 grams per day recommended for men.

To limit the amount of air you swallow, make sure you eat your meals slowly and avoid swallowing food, chewing gum, or making a habit of sucking on hard candy.

When should you see a doctor if you have persistent or painful flatulence?

Do not take flatulence with a grain of salt. Sometimes it can indicate a serious underlying health problem. According to GI Associates & Endoscopy Center, you should see your doctor as soon as possible if you have any of the following symptoms along with persistent gas:

  • Bloody stool or vaginal bleeding: This could indicate ovarian cancer. Rush University states that persistent gas and feeling “full” are some of the early signs of ovarian cancer that go undetected because women don’t know what to look for.
  • Diverticulitis: This is when pouches in the intestinal lining become infected or inflamed. This can lead to gas, abdominal pain, and fever. You need to get antibiotics as soon as possible to keep the infection from spreading, so call your doctor.
  • Ascites: This is when fluid builds up in the abdomen. Typically this indicates liver disease, but when gas is paired with jaundice (yellowing of the skin) it can also indicate liver cancer. If you ever have yellow skin, contact your doctor.
  • fever: If you are dealing with a fever, especially if it includes other symptoms such as gas, it usually means that there is inflammation or infection somewhere in the body. Your doctor will need to draw your blood to determine exactly what could be going on.

Bottom Line: Try dieting to treat gas, but if it persists, call your doctor

To prevent bloating, you will likely need to adjust your diet, avoid dairy products, and try to stick to the low-FODMAP diet.

Then add fiber one at a time to see if something you eat is causing gas or tenderness in your bowels. If you include tips on gas prevention and it continues or gets worse, it is important to schedule an appointment with your doctor as soon as possible.

The 13 Best Foods to Boost Your Immune System to Combat COVID-19 Symptoms

Here are the best foods to eat with repetition to help boost immunity and fight inflammation. And stay away from the red meat.

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When life hands you lemons, you make Keto cookies

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Rita DeMontis Lydia Girges, owner of Keto Kookie Co., started her hugely successful cookie company after losing her job in the pandemic Lydia Girges, owner of Keto Kookie Co., started her hugely successful cookie company after losing her job in the pandemic Photo by Hana El Zohiry Hez Photography /Keto Kookie Co.

Reviews and recommendations are impartial and products are independently selected. Postmedia can earn affiliate commission from purchases made through links on this page.

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The pandemic has caused so much disruption on different levels – personal, financial, emotional and physical, not to mention health. Many people reported gaining weight, others struggling with weight problems took the opportunity to shed unwanted pounds.

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Lydia Girges lost weight during the pandemic after having great success on the high-fat, low-carb keto diet – but in ways she never could have imagined. The young Toronto-based entrepreneur who worked in the food, beverage, and events industries for years started the keto program in the year of COVID-19’s decline and was suddenly while she was happily shedding 50 pounds during the worst of the pandemic unemployed thanks to the virus.

Two losses in one – weight and job – got her into a Plan B and a successful new career as her own boss.

Your new business? Keto foods, especially keto cookies, and what started as a special diet treat she baked for herself has grown into a nationwide grocery store called Keto Kookie Co. that continues to grow every day. A business she started less than a year ago.

Cookies from Keto Kookie Co. Hana El Zohiry Photo / Hez Photography Cookies from Keto Kookie Co. Hana El Zohiry Photo / Hez Photography Photo delivered by /Keto Kookie Co.

“In the past eight months, transitioning to this new role at my company has been extremely exciting, rapid, challenging … and humbling,” Girges said in a recent interview.

“I actually kept working on all of the COVID challenges, even though many of the events I was involved in were canceled. But I lost my job last November. My last day of work was December 31, 2020. “

Girges says the initial loss of her career and source of income was “devastating. I was confused – we were experiencing a global pandemic that seemed to never end. And I wondered if I could ever go back to the work I loved. “

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The dedicated entrepreneur said she needed to “stay busy” and immediately began developing business ideas that would enable her to potentially start a new career, certainly a new role.

Enter Keto: “I had been on the keto program since 2019 and had lost 50 pounds. The program helped me lose weight and I honestly felt great. While this program is not for everyone, it has brought me many of the health benefits that I have been looking for. “

Girges admits that she recognized keto, with all of its food requirements, as “an emerging industry in Canada,” especially since it was sourcing foods that she could eat. “I wanted healthy foods that are appetizing and make you feel normal – and I’ve looked for these foods everywhere.”

And so it started. With cookies that she baked herself. Their cookies had a wonderful taste and texture but were made without sugar, gluten, grains and were GMO free.

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One can imagine Girges nibbling on one of her cookies while, with the help of a friend, hatches a business plan to create the same delicious, nutritious cookies for the masses. “I decided to take a leap of faith and start a small business until the world was up and running again and I could go back to work,” said Lydia. “My mission was to make healthy, organic, guilt-free cookies that were made from simple and clean ingredients, but also looked and tasted delicious.”

A business plan was drawn up while Lydia researched all about cookies. Recipes were tested, an Instagram account set up and the Keto Kookie Co. was born.

We apologize, but this video could not be loaded.

“The whole process took over two weeks to complete – over the holidays,” said Girges, still marveling at the speed with which she had started her company. At first, Girges just took orders, created the cookies, created a marketing plan, sourced and bought the ingredients, juggled the finances – and even delivered the cookies in person.

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To her surprise, when the news spread, business exploded and orders tripled. Well-known grocery stores, like Toronto’s iconic Summerhill grocery market, knocked on. Girges has started shipping biscuits across the country. And the orders from the grocery store came and came – all within a few months.

Girges couldn’t keep up on its own, so I found a professional kitchen, dedicated staff, including a baker and a delivery man. I am now looking for a pastry chef. “

Even their cookie selection has grown to include more than 25 innovative flavors, with a spinning repertoire that includes traditional favorites like chocolate peanut butter cups, citrusy coconut lime, milk and granola, to name a few – all post-keto -Program.

“That sounds a little crazy, but COVID … gave me the opportunity to sit down by myself and say, ‘Why not?’ This should be a sideline until my work called me back. It is now my own company and I can only say that I am incredibly happy and blessed to have this opportunity. “

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Her future looks bright and bright – business is booming and Girges is looking to expand into grocery stores and supermarkets across the country.

“It’s amazing what you can do when faced with adversity – I lost my job to COVID,” said Girges. “I feel so happy now. And really blessed. “

https://www.instagram.com/ketokookieco/https://www.facebook.com/Keto-Kookie-Co @ketokookieco; #ketokanada

With keto. keep pace

The insane search for the best weight loss program left millions searching the internet for ideas and guidance. Keto, or the ketogenic diet, was one of the most popular searched by UK-based Jackandbeyond.com/collections, making it the most wanted weight loss program alongside Paleo.

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The high-fat, low-carb diet was crowned the most popular with the highest number of Instagram hashtags.

According to https://www.healthline.com, keto is a metabolic state in which the body uses fat for fuel instead of carbohydrates. “It is a very low-carbohydrate, high-fat diet that bears many similarities to the Atkins and (other) low-carbohydrate diets and involves a drastic reduction in carbohydrate intake and its replacement with fat. This reduction in carbohydrates puts your body in a metabolic state called ketosis, which allows the body to “burn calories for energy,” adds Healthline.

Keep in mind that this is not a one-size-fits-all program and there are several versions.

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Weeknight family dinners | Home & Garden

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Recently a meme was circulating on social media that said, “School is back in class, so we can have dinner at 4 or 9 pm.” As the parents of three children, two of whom are involved in several extracurricular activities, I was deeply impressed by this simple sentence. When it comes to meal planning, I spend far too much time figuring out what and when to feed my children and I would bet a lot of money that I am not alone in this fight.

In the past, extracurricular activities often took place right after school and there was little, if any, travel. The children could safely ride their bikes home from training, where they came with their family for a home-cooked meal around dinner. Unfortunately, a lot of this has changed in the last decade and family meals are almost obsolete. Instead of slowing down and reconnecting over a leisurely meal, many parents desperately hand out burgers and fries in the car to over-scheduled children, wondering how life got so hectic.

How many people do I miss these seemingly simpler times and often wonder how other families deal with the insane pressures and time constraints we are all under while eating nutritious meals. At the beginning of each school year, I ask my friends what they feed their families for dinner. I ask them to share their simplest recipes, and I hope that one of them will give me some advice that will make me feel like this huge, meal-centered puzzle has been solved. Instead, I often get answers that reflect my own dinner dilemmas and groans at the impossible task of feeding people who all have different schedules.

I turn to Google a lot for advice, but instead of feeling like things have been simplified, I am faced with hundreds of “simple” meals that make me feel completely overwhelmed. Also, many of these online recipes during the week are heavily based on meat that can be cooked in a slow cooker for hours. This is a great option if your family is a carnivorous bunch, but when you’re trying to cut down on the amount of meat you consume, these recipes won’t always be very helpful. Realizing that my family’s needs were not being met by my online searches, I decided to create a few meals that were easy to prepare and based on easy-to-find, real-life ingredients.

Below are some incredibly delicious meals that are in heavy rotation at home. They can be cooked ahead of time, require minimal cooking and prep, pack a hefty nutritional value, and can be customized to please everyone who gathers around my kitchen table. Leftovers are rare, but when they do, all of these meals keep well in the refrigerator and travel well in the school lunch box.

The first (and probably my family’s favorite) meal is sesame noodles. Here, cooked soba noodles (or whole grain spaghetti) are paired with soy sauce, mirin, toasted sesame oil, and sliced ​​green onions. This dish is served immediately, but served cold, with slices of cucumber or fried vegetables, makes it even more delicious. These noodles never get mushy and the longer they sit, the better the taste. So they’re a great option if you have kids who come and go at different times.

Another dinner at our house is something my family affectionately refer to as “stuff on a plate”. This meal originated when I was pregnant with my son and my morning sickness was so severe that the thought of cooking something rolled over me in huge waves of nausea. My husband was working in a different city at the time, and I knew that if I didn’t want my little daughters to survive for months on top of cold cereal, I had to come up with something that we could throw together in no time and that would keep me far away Stove.

Stuff on Plate is exactly what it sounds like. It’s basically a lazy mezza and a carefree sausage. I usually like to make a large serving of homemade hummus (it’s easier than you think!), Reheat some pita, and search the fridge and cupboards for anything that needs to be used. That random half block of cheddar cheese hanging in the crisper? Cut it into cubes and toss the stuff on the plate. The apple someone took a bite of and tossed back into the fruit bowl? Halve, throw the half eaten part to the squirrels and shape the good half into apple slices. Other foods that go well with Stuff on a Plate are olives, nuts, and lightly steamed vegetables. But honestly, just use the foods your family loves to eat. This is an all-time crowd-pleaser, and if you serve it on paper plates with tiny toothpicks, everyone will think you’re a total rock star.

The last simple weekday meal I want to share with you is soup. My husband likes to make fun of me because I could easily eat soup every day, even if it’s unbearably hot outside. I firmly believe that dinner will always end up being effortless and enjoyable when you have some great soup recipes in your pocket.

In the summer, when the garden vegetables are at their peak, I love making a giant pot of minestrone, a versatile, delicious soup that highlights any seasonal vegetable. I love adding beans or chickpea noodles to my minestrone for a little protein and extra nutrition because they add incredible flavor and texture, but they are completely optional.

In winter I make all kinds of meatless stews, chowders and bisques. These soups are creamy, hearty, and incredibly filling. Plus, they’re wonderful to freeze and reheat, which means that when you double your recipe you’ll always have a stash of soup on hand, just waiting to be reheated and served with a crusty bread or crunchy green salad .

If you’re on a break from cooking, I recommend giving some of these simple meals a try. They’re perfect for busy families looking to find easy ways to enjoy the benefits of stress-free family meals.

However, don’t be too strict with yourself when you pull into the drive-through from time to time. We all do our best, and sometimes there’s nothing like a hot, salty french fry.

Sesame noodles (for 4 people)

Ingredients:

¾ pounds of soba noodles or whole wheat spaghetti

Cup of regular or low-sodium soy sauce

3 tablespoons dead

3 tbsp toasted sesame oil

3 spring onions, thinly sliced

Preparation:

Cook the pasta according to the instructions on the packet.

While the pasta is cooking, stir together the tamari, mirin, and toasted sesame oil in a large bowl.

When the pasta is ready, drain, rinse with cold water and add directly to the bowl with the sauce; throw to combine.

Cover the sesame noodles with sliced ​​spring onions and serve.

Simplest, creamiest hummus

Ingredients:

1 can of chickpeas, drained; Reserved liquid

¼ cup tahini

1 clove of garlic, chopped

Juice of 1 lemon

Salt (optional)

Preparation:

Place the drained chickpeas, tahini, and garlic in a food processor and blend until the ingredients blend. Slowly add the reserved chickpea liquid until the mixture reaches the consistency you want. Add lemon juice and salt (if used) and serve.

You can also top this hummus with sliced ​​cucumber and halved cherry tomatoes. Drizzle with olive oil and serve with warm pita slices.

Lana Shovlin is a freelance writer who lives in Springfield with her husband and three children, all of whom love to eat vegetables. Always trying to choose healthy foods, she wholeheartedly agrees with Julia Child that when it comes to meals, “You don’t have to cook fancy or complicated masterpieces – just great food made from fresh ingredients.”

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