Category Archives: prepared foods

Recipe: Balela and Yogurt Parfait

We’d probably all agree that Yogurt is a healthy food choice.

If you take a look at the yogurt selection in most large grocery stores, you’ll see a huge variety of brands and flavors to choose from.

However, when you take a look at the sugar content and carbs of these, you’ll see that there really isn’t much variety.

Most yogurt nutrition and ingredient labels don’t look much different than a candy bar when it comes to sugar and carbs. Take a look at the Yoplait label below. Sugar is the second ingredient!

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We see from the list of ingredients that there’s more sugar in this ‘mixed berry’ yogurt than any of the berries prominently featured on the label. The end result is 26 grams of sugar and 33 grams of carbs. That’s really unnecessary. If you’ve ever mixed berries in plain yogurt you know that sugar isn’t a required ingredient.

By comparison, a product like Kalona Supernatural Organic 2% Plain Yogurt has only 6 grams of sugars and 11 grams of carbs per 6 ounce serving which is about the baseline for dairy products. You seriously don’t need 20 additional grams of sugar in a 6 oz. snack food.

Although we typically think of yogurt as a sweet snack, in many cultures yogurt is combined with spicy foods or tart foods.

It may take you a little while to develop a desire for this combination, but try mixing Balela (a Mediterranean chickpea salad) with organic plain yogurt. You’ll get a wide array of amino acids along with the digestive benefits of yogurt.

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Black Bean Dip

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The Black Bean Dip shown above is an excellent snacking food. (Source: OMCFood.com)

The ingredients are fairly simple: Black Bean, Water, Lemon Juice, Fresh Garlic, Sea Salt, Cumin.

An entire 10 ounce container has only 110 calories, and because it’s made of entirely raw ingredients, the body processes it well.

This dip is delicious with celery and other veggies, but can also be eaten by itself.

Jalapeño Hummus

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The Jalapeño Hummus (Hommus) shown above is an excellent snacking food. (Source: OMCFood.com)

The ingredients are fairly simple: Chickpeas, Water, Sesame Tahini, Jalapeno, Lemon Juice, Fresh Garlic, Sea Salt.

An entire 10 ounce container has only 330 calories, and because it’s made of entirely raw ingredients, the body processes it well.

Hummus is delicious with celery and other veggies, but can also be eaten by itself.

Roasted Red Pepper Hummus

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The Roasted Red Pepper Hummus (Hommus) shown above is an excellent snacking food. (Source: OMCFood.com)

The ingredients are fairly simple: Chickpeas, Water, Roasted Red Pepper, Sesame Tahini, Lemon Juice, Fresh Garlic, Sea Salt, Black Pepper.

An entire 10 ounce container has only 280 calories, and because it’s made of entirely raw ingredients, the body processes it well.

Hummus is delicious with celery and other veggies, but can also be eaten by itself.

Cold Pressed Juices at the Bread Garden Market in Iowa City

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Cold-Pressed and Locally Made

The Bread Garden Market in Iowa City has fresh cold-pressed veggie and fruit juices that are made on location in the coffee juice bar kitchen.

Time and Money Savings

Anyone who has spent the time and money on juicing knows how much time and money goes into making just a small quantity of juice. Even if you own a juicer, you might choose to purchase juice from the Bread Garden Market just to save time and money. Here’s what goes into making a glass of cold-pressed juice:

  • Time and money spent shopping for many different fruits and veggies.
  • Space required for storing the fruits and veggies.
  • Time required to do the juicing, and skill to combine the ingredients properly for a delicious result.
  • Time required to properly clean the juicing system.
  • Proper storage for fresh juice.

Bread Garden Market Juice Recipes

Below are two of the more popular juice recipes available. You can make these at home with a high quality juicer, but it will cost less money and require less time to purchase the juice already made.

Rise & Shine Juice

The perfect blend of fruits and leafy green spinach along with ginger for an extra kick. This juice contains the following ingredients:

  • Apple
  • Carrot
  • Celery
  • Lemon
  • Ginger
  • Spinach

Momo Juice

This juice cures whatever ails you. The combination of pear and cucumber make it smooth, sweet, and refreshing but not overbearing with sweetness. Ginger, mint, and basil provide cleansing and other benefits. Ingredients include:

  • Apple
  • Pear
  • Cucumber
  • Kale
  • Ginger
  • Mint
  • Basil

Starbucks Now Selling Evolution Fresh Cold Pressed Vegetable and Fruit Juices With 50 Calories per Serving

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Anyone wanting to grab a quick flavorful refreshing beverage can now get fresh cold pressed vegetable and fruit juices at select Starbucks locations (see map). It’s lower in calories because it contains veggies and other minimally processed plant-derived ingredients.

Evolution Fresh juices are made from 100% natural fruit and vegetable ingredients.

Evolution Fresh isn’t the first company to put vegetable and fruits into a bottle.  Other products like Naked Juices, V8 Juices, and Odwalla Juices are smiler in appearance.

However, Evolution Fresh juices are cold pressed to avoid heat that can reduce beneficial enzymes and nutrients.

Then, additional pressure is applied to eliminate bad bacteria and other influences that might cause spoilage.

Also, you’ll find additional ingredients in Evolution Fresh juices that aren’t in most juices. The Sweet Greens and Lemon ingredients are shown below as an example.

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Evolution Fresh Launches a Cold Pressed Juice Revolution

20140211tu-evolution-fresh-nationa-juicing-revolution-640x300Evolution Fresh has launched a nation-wide campaign to deliver fresh wholesome cold-pressed juices from coast to coast through numerous Starbucks locations (including Iowa City).

Cold pressed juices are produced with a slower process that retains more enzymes and nutrients in the resulting juice.

Of course, juicing is nothing new. However, those wishing to get started with juicing will need to spend a few hundred dollars or more on a high quality masticating juicer.

By delivering low-cost, high-quality, fresh cold-pressed juices to millions of consumers, it gives people the opportunity to try juicing without the initial investment.

A few dollars spent on a fresh bottled juice can save you the time and money you would spend shopping for many veggies and then juicing them.

People who have already purchased a juicer are always looking for new recipes. Because the recipe is on each bottle, avid juicers can learn a new recipe and even see how it tastes just for a few dollars.

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When you consider the time, money, and refrigerator space required to create a juice with apple, celery, clover sprouts, cucumber, kale, lemon, lime, parsley, romaine, spinach, and wheat grass, you may decide it’s actually less expensive to just purchase it in a bottle.