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Vegan Thanksgiving, Healthy, Compassionate and Eco-Responsible!

By Marie Oser, Managing Editor
November 17, 2017
File under: Green Holiday, Healthy Eating, Recipes, Superfoods, Vegan

In America, Thanksgiving marks the beginning of the Holiday Season and across the country family and friends gather to give to enjoy an extravigant feast. For vegetarians and vegans, attending this annual event can be really challenging.

Vegans are among the most eco-conscious consumers. We all can show gratitude to Mother Earth by hosting a meatless meal this Thanksgiving and save money while saving the planet. Factory Farming, Unnatural, Unhealthy and Unsustainable

This Thanksgiving, be kind to your health, the animals and the earth by making my Festive Holiday Roast. It is so delicious, really easy and fun! You will be amazed to see how cool it is to turn five pounds of tofu into a really tasty meal with 12 generous servings.  …read more of Vegan Thanksgiving, Healthy, Compassionate and Eco-Responsible! here

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Antioxidant-Rich Pumpkins, Superfood Symbol of Autumn Ushers in the Holiday Season

By Marie Oser, Managing Editor
October 22, 2017
File under: Healthy Eating, Recipes, Superfoods, Vegan

October: falling leaves, cool crisp air and pumpkins.

Winter squash are some of the oldest known vegetables in America. Among these hearty winter vegetables, pumpkins have become symbolic of the season and go hand-in-hand with Halloween and Thanksgiving.

Pumpkins are a delicious fruit to include in the diet and have a characteristic orange rind with orange flesh that is incredibly rich in antioxidants and vitamins. Very nutritious, pumpkin is low in calories and an excellent source of vitamin A and flavonoid antioxidants such as lutein, xanthin and carotenes.

Pumpkins are a nutrient-rich food, especially beneficial for health and well-being and that alone qualifies this delicious gourd as a ’Superfood.’ Just one cup of cooked pumpkin contains only 49 calories and a whopping 12,231 IUs of  Vitamin A – 245 percent of the Daily Value! 1 Vitamin A is also important for healthy teeth, bones and soft tissue, mucus membranes and skin and promotes good vision, especially in low light.2

We have come a long way from the days when pumpkin pie was the only pumpkin item on the Holiday buffet. These days it is not unusual to find pumpkin bread, salads, salsas and soups.

Great Pumpkin soup is hearty and satisfying.  This tasty soup can also be quick to the table, if you utilize canned pumpkin, a convenient alternative to the peeling, cubing and baking associated with the raw gourd.

Rich-tasting Great Pumpkin Soup is easy to make  and an appealing addition to the fall menu. This soup features my signature ‘miso finish.’ I often finish my soups with an enriching miso paste, choosing light and flavorful varieties like my go-to Mellow White Miso. This adds flavor and character to the soup as well as valuable health supporting enzymes.

Great Pumpkin Soup
8 Servings

2 teaspoons olive oil
1/4 teaspoon crushed red pepper
1 medium yellow onion, chopped
2 Tablespoons grated fresh gingerroot
1 stalk celery with the leaves, chopped
4 medium Yukon Gold potatoes, peeled and diced (4 cups)
2 1/2 cups vegetable broth, boiling
1 (29 ounce can) pumpkin puree
1 (14 1/2 ounce can) Mexican stewed tomatoes
1/2 cup soymilk
1/3 cup nutritional yeast
1 1/2 teaspoon ground sage
1/2 teaspoon ground nutmeg
1/2 teaspoon lemon pepper
1/3 cup mellow white miso
1/4 cup dry vermouth (or vegetable broth)

Heat oil and crushed pepper in a 6-quart saucepan, over medium high heat 1 minute.  Add onion, gingerroot and celery. Sauté mixture 3 minutes. Add potatoes and cook 5 minutes, stirring occasionally or until potatoes begin to soften.  Add boiling broth and reduce heat to medium low.  Cook mixture 10 minutes. Add pumpkin puree and Mexican tomatoes. Cook, stirring occasionally, 10 minutes.

Pulse soup in a food processor or blender in batches several cups at a time, adding the soymilk and nutritional yeast to the first batch. Return puree to the soup pot and add sage, lemon pepper and nutmeg.  Place miso in a small bowl and “cream” with the vermouth. Add to the pot and simmer gently 10 minutes until ready to serve. Do not boil as that will kill the valuable enzymes.

Great Pumpkin Soup
Nutrition Analysis: per 2 cup serving
Calories 194, Protein 9g, Carbohydrates 36g, Fiber 7g, Fat 2g, Cholesterol 0, Calcium 90mg, Sodium: 303 mg.

1 Tanumihardjo SA (2011). ”Vitamin A: biomarkers of nutrition for development”. The American Journal of Clinical Nutrition. 94 (2): 658S–665S.

2 MedlinePlus, National Library of Medicine, US National Institutes of Health. December 2, 2016

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter


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Tea, Brew a Cup of Health and Relaxation

By Marie Oser, Managing Editor
October 13, 2017
File under: Beverages, Healthy Eating, Natural Remedies, Superfoods, Vegan

The health benefits in a warm steeped mug of tea, whether herbal or caffeinated have been celebrated for thousands of years. There are four main types of tea: black, green, oolong and white tea, which come from the same plant, but are processed differently.

The history of tea is long and complex reaching across multiple cultures and spanning thousands of years. Tea is thought to have originated in southwest China during the Shang dynasty (1766 to 1122 BC) as a therapeutic beverage.1

Drinking green tea  originated as medicine and has grown to become the most widely consumed beverage in the world next to water. These days, tea drinking can be quite the adventure with an amazing range of choices. …read more of Tea, Brew a Cup of Health and Relaxation here

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Cody Elkins, Champion Athlete Invites 100 guests to his Vegan Bar Mitzvah

By Marie Oser, Managing Editor
September 5, 2017
File under: Entertaining, Healthy Eating, Vegan

Cody Elkins is a 12 year old racquetball champion living in Southern California.  He the second child in his family to celebrate his Bar Mitzvah at Veggie Grill in Westwood. Veggie Grill is a fast-growing quick casual vegan restaurant chain operating in California, Oregon and Washington, set to open its 29th location in Chicago.

Cody is part of a vegan family of six that was vegetarian when he was born and went vegan when he was two. He has two older brothers Dane, 18 and Jaden 16 and a sister, Madison who is ten. Jaden had his vegan Bar Mitzvah at Veggie Grill three years ago; the guests were delighted and the Elkins’ family was thrilled with the response. …read more of Cody Elkins, Champion Athlete Invites 100 guests to his Vegan Bar Mitzvah here

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Soymilk Protein Markedly Superior to Cow Milk Protein

By Marie Oser, Managing Editor
August 5, 2017
File under: Diet, Healthy Eating, Legumes, Vegan

Protein is essential for the growth and maintenance of tissues, organs and muscles and the protein in soy is complete protein with all nine essential amino acids.

Soymilk contains complete protein and both soymilk and cow milk contain the about the same amount of protein and each provides all nine essential amino acids, but that is where the similarity ends

While cow milk provides a similar amount of protein, it also contains twice the fat and calories, not to mention 5 grams of unhealthy saturated fat. …read more of Soymilk Protein Markedly Superior to Cow Milk Protein here

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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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