1. Recipe: Spanish Brown Rice So easy you will wonder why you have not made it before! What do you do when all the refrigerator contains is an onion and maybe a stray carrot?  You make rice! I am rounding the corner towards finals week and unfortunately have not made it to the grocery store. I started this meal by dicing the onion and throwing the remains along with any overly frozen vegetables I have into a pot of water. Bring it to a boil and you have a quick homemade broth!  I use brown rice in this recipe to add a little fiber to my diet and make this a more nutritious meal. If you are one of those people who hate brown rice, give it a try and I bet you cannot tell the difference. The substitution of brown rice nutritionally will provide your body with 3.5 grams of Fiber, 5 g of Protein, along with the % DV of 12% Thiamin (Vit B1), 15% Niacin (Vit B3), 21% Magnesium, 14% Vitamin B6, and a whopping 88% of Manganese in a 1 cup serving [1]. Still not convinced? Ok, it also contains 603 mg of Omega-6 Fatty acids and 27.3 mg of Omega-3 FA. These Omega Fatty acids cannot be produced by our bodies and are essential in keep our brains functioning, regulating metabolism and maintaining bone health [2]. Worried about heart disease, diabetes, high cholesterol, high blood pressure or colon cancer? Eat a cup of brown rice and rest assured your body will thank you.  Ingredients: 1 Tbsp Olive Oil1/2 medium Onion, chopped3 Garlic Cloves, minced1/2 cup Organic Brown Rice4 oz Tomato sauce or Canned Diced Tomatoes1 cup Vegetable Broth1/3 cup Organic Peas, frozen1 tsp Oregano, ground1 tsp Cumin, ground (optional) Salt and pepper to taste Directions: Start off by adding the oil to a sauce pan, bring to a medium heat. Add add onions and garlic, saute till they start to become translucent.  Add the rice, stirring frequently, making sure it does not burn. Cook till the rice also starts to become translucent and golden brown. Add tomatoes and broth, stir to evenly distribute. I like to add the frozen peas on top, you can also add chopped carrots!.  Reduce heat to a simmer, cover, and cook for 30-45 minutes, till rice is tender.  Once the rice is tender add the ground oregano, salt and pepper. Heat some black beans and you have a meal! Sources:  1. Self Nutrition Data, Know what you eat 2. Omega-6 Fatty Acids, University of Maryland Medical Center
  2. Honey Mustard Red Quinoa Salad This recipe uses red quinoa which was once reserved for royalty. Not only is it delicious but it is ideal for those who have celiac disease and eating vegetarian or vegan diets. Quinoa provides lysine unlike most grains making it a complete protein. A fourth of a cup will provide you with 20% of your daily value of fiber, 25% of folate, 20% magnesium 15% riboflavin and 10% of Iron, thiamin, vitamin B6 and phosphorus.  Ingredients:  1 cup Dry Quinoa 2 cups Vegetable Broth 3 Green Onions, chopped 1/2 Red Onion, chopped 1/4 cup Parsley, chopped Optional: Feta Cheese Dressing: 1 Tbsp Raw Honey 2 Tbsp Brown Mustard 1 Lime, juiced 4 Tbsp Rice Vinegar 4 Tbsp Flax Seed oil 2 Tbsp Ground Flax Seeds 2 tsp Salt Instructions:  Add broth and quinoa into a pot and bring to a boil.   Reduce heat and simmer for about 15 minutes, till liquid is absorbed. Set aside to cool. In a jar combine honey, mustard, lime juice, rice vinegar, flax seed oil, ground flax seed and salt, shake to mix throughly.  In a large bowl combine quinoa, parsley and onions; drench with dressing. Mix throughly to distribute the dressing.  Chill before serving and top with feta cheese.
  3. Watermelon Smoothie Watermelon is something of a bedroom fruit. Not only is it charming to the taste buds but it nourishes the body with fiber, vitamin A, the B’s and C, along with several other nutrients including lycopene and citrulline.  What is citrulline you ask? Citrulline is an amino acid whose name comes from the Latin word for watermelon, citrullus. That is not the exciting part though. Watermelon is the richest known source for this amazing antioxidant which is used as a natural alternative to Viagra [1]. Watermelon is also rich in the antioxidant lycopene which gives watermelon it’s energetic color [2]. This carotenoids plays a role in the prevention of several diseases including prostate cancer [3], coronary heart disease and aids in the health of our eyes [4]. As an added bonus to this smoothie I like to add maca root. Maca root is a highly nutritious food containing protein and several minerals such as iron, zinc, calcium and potassium [5]. This Peruvian staple has been used for centuries to improve libido and fertility [6]. Combined with watermelon, or swap out the maca root and nutritional yeast for a little vodka and you have a recipe for making whoopie. Ingredients: 2 cups Watermelon, cubed & frozen 1 Tbsp Raw Agave Syrup 5 Mint leaves 1 tsp Ginger, minced 1/4 cup Yogurt Optional: 1/2 Tbsp Maca Powder 1/2 Tbsp Nutritional Yeast Instructions: I buy a fresh watermelon, chop it up, then place in the freezer for later use. This way you do not need to add ice, and your smoothie does not become too watery. When ready for a smoothie, place all the ingredients in a blender.  Blend till smooth. Serve right away or place in freezer till ready to serve. References: 1. Rimando, A. M., & Perkins-Veazie, P. M. (2005). Determination of citrulline in watermelon rind. Journal of Chromatography , 1078, 196-200. 2. Oms-Oliu, G., Odriozola-Serrano, I., Soliva-Fortuny, R. S., & Martin-Belloso, O. (2009). Effects of high-intensity pulsed electric field processing conditions on lycopene, vitamin C and antioxidant capacity of watermelon juice. Food Chemistry , 115, 1312-1319. 3. Jayaprakasha, G. K., Chidambara, K. N., & Patil, B. S. (2011). Rapid HPLC-UV method for quantification of L-citrulline in watermelon and its potential role on smooth muscle relaxation markers. Food Chemistry , 127, 240-248. 4. Fraser, P. D., & Bramley, P. M. (2004). The biosynthesis and nutritional uses of carotenoids. Progress in lipid research , 43, 228-265. 5. Rondan-Sanabria, G. G., & Finardi-Filho, F. (2009). Physical-chemical and functional properties of maca root starch (Lepidium meyenii Walpers). Food Chemistry , 114 (2), 492-498. 6. Lentz, A., Gravitt, K., Carson, C. C., & Marson, L. (2007). ACute and chronic dosing of Lepidium meyenii (Maca) on male rat sexual behavior. THe Journal of Sexual Medicine , 4, 332-340.

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