All posts by tl1049a

Making Cereal Using Quinoa

This semester we discussed healthy eating, what it means to be gluten-free, and eating vegan. This post will give you the ingredients you need to avoid the processed cereal products, leading to a healthier cereal alternative.

Would you consider using quinoa and coconut milk to make breakfast instead of whole milk and General Mills cereals?

Is this meal quick enough to make during your busiest day?


  • 1 cup cooked red quinoa
  • 1/2-3/4 cup coconut milk
  • 1 banana, chopped
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 2 tablespoons walnuts, chopped
  • 1 tablespoon agave
  • 1 tablespoon butter
  • 1-2 tablespoons almond butter, if desired


  1. Combine bananas, spices, walnuts and agave in a small bowl and toss to coat.
  2. In a medium skillet over medium heat, melt butter and add banana walnut mixture.
  3. Cook for about 5 minutes, stirring occasionally until bananas start to caramelize.
  4. While bananas cook, divide quinoa into two bowls and pour coconut milk on top. Warm in microwave.
  5. Add caramelized banana mixture to quinoa and drizzle with almond butter if using.

Benefits of Coconut Oil

20 Coconut Oil Benefits & Side Effects (#5 is Life Saving)

Coconut oil, or copra oil, is an edible oil extracted from the kernel or meat of matured coconuts harvested from the coconut palm. It is high in saturated fat and slow to oxidize. 


Last week, most of our lab used coconut oil with cocoa powder to make dark chocolate. But if you aren’t a baker, will coconut oil still serve a purpose?


Well, you should. Research has finally uncovered the secrets coconuts and coconut oil, namely healthy fats called medium-chain fatty acids (MCFAs), these unique fats include:

  • Caprylic acid
  • Lauric acid
  • Capric acid

Coconut Oil Benefits:

Improves Memory and Brain Function

Improves Digestion, Reduces Stomach Ulcers & Ulcerative Colitis

Building Muscle and Losing Body Fat


Smoked Salmon Sushi

Instead of spending $9.00 at EaglesNest, or $12.00 at PandaExpress, save yourself some weekend cash by making sushi on your own. I do suggest that you look for sales on avocados, or salmon, to make sure you aren’t spending the same amount of cash at home.

Salmon is not only healthy on its own, but it pairs perfectly with vegetables and avocados.

This meal has a prep time of 30 minutes, and will be ready in five hours. It may also cost

2 cups Japanese sushi rice



  1. Soak rice for 4 hours. Drain rice and cook in a rice cooker with 2 cups of water. Rice must be slightly dry as vinegar will be added later.
  2. Immediately after rice is cooked, mix in 6 tablespoons rice vinegar to the hot rice. Spread rice on a plate until completely cool.
  3. Place 1 sheet of seaweed on bamboo mat, press a thin layer of cool rice on the seaweed. Leave at least 1/2 inch top and bottom edge of the seaweed uncovered. This is for easier sealing later. Dot some wasabi on the rice. Arrange cucumber, avocado and smoked salmon to the rice. Position them about 1 inch away from the bottom edge of the seaweed.
  4. Slightly wet the top edge of the seaweed. Roll from bottom to the top edge with the help of the bamboo mat tightly. Cut roll into 8 equal pieces and serve. Repeat for other rolls.


There’s no whey I’ll post a punny title.

I lied.

Whey protein has become a staple purchase for the “part-time” body builders, without much research. Presumably, the guys that are working out every muscle in their chest without conceptualizing the effects of their workout, are also the ones consuming whey protein with little consideration for the effects of whey to their body. Whey is a complex protein made up of sub-fraction peptides, of which, some have unbelievable benefits.

Our class understands that proteins are amino acids. Most of us know hat whey is the liquid part of the milk that separates during cheese production. But what is whey protein? A bulking supplement? A substance with more concentrated protein for stronger muscles? A placebo to sell for GMC and BodyBuilder to make more money through the industry of aesthetics?  (Sorry… I mean… fitness.)

The good news about whey-protein has been published on all the workout forums and sites. High BCAA content, an increase in brain serotonin levels, stress reduction, and most recently, even combat HIV. All of the snarky comments aside, has posted the benefits of using Whey Protein instead of eating eggs, and using the cheaper store-brand proteins.

“One of whey’s major effects is its apparent ability to raise glutathione (GSH).  GSH is arguably the most important water-soluble antioxidant found in the body.

The concentration of intracellular GSH is directly related to lymphocytes (an important arm of the immune system) reactivity to a challenge, which suggests intracellular GSH levels are one way to modulate immune function.

GSH is a tri-peptide made up of the amino acids L-cysteine, L-glutamine and glycine. Of the three, cysteine is the main source of the free sulfhydryl group of GSH and is a limiting factor in the synthesis of GSH (though the effects of whey on GSH is more complicated than simply its cysteine content).

Because GSH is known to be essential to immunity (oxidative stress, general well being, and reduced levels of GSH are associated with a long list of diseases) whey has a place in anyone’s nutrition program. Reduced GSH is also associated with overtraining syndrome (OTS) in athletes, so whey may very well have an application in preventing, or at least mitigating, OTS.”

There are four types of whey. Concentrates, Isolates, Ion-Exchange, and Micro-Filtered Isolates. Concentrated whey is simply whey with reduced lactose. Reduced lactose means more protein, nearly 80% protein in whey. Simple.

Isolates, contain nearly 90% protein, but are manufactured differently than concentrated whey. “The protein must be processed under low temperature and/or low acid conditions as not to “denature” the protein and this becomes an even greater concern when making high grade isolates vs, concentrates.”

Ion-Exchange is not preferred. Essentially, the whey protein is taken through the stage of concentration, as described earlier, and then run through an ion-exchange once more. Running the whey through this exchange marginalizes the sub-factors of the peptides,  but increases the concentration of protein. Takeaway: If you want to get large, without thinking of the rest of your body’s benefits, buy this!

Lastly, Micro-Filtered Isolates. The most frequent MFI is Cross Flow Micro-Filtration.  CFM is processed through a method that uses a low temperature micro filtration techniques that allows for the production of very high protein contents (>90%), the retention of important subfractions, extremely low fat and lactose contents, with virtually no undenatured proteins. A healthier alternative to an Ion-Exchange Whey Protein. The benefits of whey-protein come from the subfractions of peptides, not the protein in the amino acid.

Whey protein has been manipulated, but an informed consumer will know that there are benefits to whey outside of concentrated protein.

Baked Clams Casino

For this dish, I suggest using Cherry Stone clams….a larger clam allows for more calories and a more fulfilling meal.

A dozen Cherry Stone clams.
2 slices of Applewood smoked bacon.
1 to 2 small cloves of garlic, chopped-diced-.
1 tsp of fresh chopped parsley.
1/2 tsp fresh chopped oregano.
Sea Salt.
Fresh ground pepper.
Extra Virgin Olive Oil.
1 to 2 tbls. of Pecorino Romano.
Lemon zest and lime slices for garnish.

Procedure: CLEANING
Clean and rinse the clams…pat them dry.
Place the clams into the freezer for three to five minutes, helping them crack open.

Separate clams from shells.
Make sure shells are clean because you will stuff the clams with your mixture, and bake.

Dice clams, place them in a bowl, then in the oven.

Pre-Heat oven to 375 degrees.

Use a frying pan… put 1 tbls of butter and turn off pan, using olive oil.
Add garlic, stir to taste, then add oregano.

Once your mixture softens, add bread crumbs.

*Use chicken broth if you feel it gets too dry.*

Add diced clams and lemon zest to the pan….cook for a few minutes.

Add Pecorino Romano…let it cook for a minute…then take it off the stove!

Add parsley. Scoop mixture back into the clam shells.

Place on a baking sheet with parchments.

Drizzle olive oil onto baking sheet.

Top each clam with a tiny dab of butter OR Extra Virgin Olive Oil

Cook at 75 for ten to fifteen minutes

Remove from oven….squeeze lemon on the stuffed clams….serve with slices of lime or whatever your preferred garnish is, then eat.