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Miso Wild and Brown Rice Pilaf

A beautiful side dish for an elegant meal of salmon with shrimp and roasted asparagus.

Lots of vegetables add flavor, color and nutrient-dense, low-calorie volume to this flavorful and satisfying pilaf.

I like to add miso because it enhances the flavor. If you don’t have it, just add salt and pepper to taste. And if you do choose to purchase it, try these Miso Sweet Potatoes. And you also must try this dressing for your grain or buddha bowls Miso Lime Dressing. 

Miso Wild and Brown Rice Pilaf

  • 1 tablespoon olive oil
  • 1 cup onion, chopped
  • 1 cup chopped carrot
  • 1 cup sliced celery
  • 1 cup mushrooms
  • 2 garlic cloves, minced

 

  • 2 (14 ounce) cans chicken or vegetable broth (I used Swanson’s Reduced Sodium Chicken Broth)
  • 1 ½ tablespoons white miso
  • 1 1/4 cups uncooked Trader Joe’s Brown Rice Medley
  • 2 tablespoons chopped fresh parsley (optional)

Heat oil in a large nonstick skillet or pan with lid.

Add onion, carrots, celery, mushrooms and garlic and cook until tender.

Add wild rice, broth and miso and stir to dissolve the miso. Heat to a boil.

Cover and cook over low heat for 15 minutes.

Add Brown Rice Medley.

Cover and cook over low heat for 35 minutes or until done.

Stir in parsley.

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Best Neck, Back and Shoulder and Posture Relief Products

Sitting at a desk or standing with poor posture can cause forward head posture, rounded shoulders, a hunched upper back, headache, shoulder pain, upper back and neck pain and tension.   

Ease back, neck, and shoulder pain with the help of these products.  I have linked some of the most beneficial products below. For corrective exercise, please contact me

 

Huggaroo Microwavable Heating Pad for Neck Pain and Shoulder Pain Relief, Migraine Headache Relief, Stress Relief, Anxiety Relief | Herbal Aromatherapy | Hot/Cold Neck Wrap. 

CanDo Black Composite High-Density Roller, Half-Round, 6″ X 12″

Tight calves and hamstrings pull on our pelvis and take it out of alignment which can cause back pain. Roll out calves and hamstrings with this foam half-round. You can also lie on your back with your lower back of your head on it to gently apple pressure to the sub-occiptal muscles that get tight with forward head posture.

Neck Massager, LuxFit Neck and Shoulder Shiatsu Deep Tissue Trigger Point Manual Self Muscle Massager

Use this handy device on the back of the head to loosen tight muscles that can contribute to headaches or TMJ.

ComfiLife Orthopedic Knee Pillow for Sciatica Relief, Back Pain, Leg Pain, Pregnancy, Hip and Joint Pain – Memory Foam Wedge Contour

If you sleep on your side, a pillow between your knees will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back.

Uncaged Ergonomics (WEPb) WorkEZ Professional Ergonomic Aluminum Laptop Cooling Stand. Adjustable Height Angle Notebook Computer Riser Lap Desk for Bed Couch Affordable Folding

A great way to help improve posture is to use a laptop desk that allows you to raise and lower the height of your laptop to maintain better ergonomic posture while you use it.This particular one can be used on a countertop, desk, lap or in bed.

North Bayou Monitor Desk Mount Stand Full Motion Swivel Monitor Arm Gas Spring for 17”-27” Computer Monitor

Being able to raise your monitor to the correct height will allow you to maintain good posture, relieve stress in your neck, shoulders and back. Adjust the monitor height so that the top of the screen is at or slightly below eye level. Your eyes should look slightly downward when viewing the middle of the screen.

AmazonBasics Ventilated Adjustable Laptop Stand

This is a terrific laptop stand for desk or countertop. Its also makes a nice desk top for those who do crossword puzzles as it allows for viewing without forward head and hunched shoulders.

 

ComfiLife Gel Enhanced Seat Cushion – Non-Slip Orthopedic Gel & Memory Foam Coccyx Cushion for Tailbone Pain – Office Chair Car Seat Cushion – Sciatica & Back Pain Relief.

This seat cushion is a great way to adjust the height of your desk. This ergonomically designed seat cushion provides maximum support and comfort while reducing pressure on the coccyx / tailbone and promotes healthy posture. It would be a great pillow to sit on for anyone who has broken their tailbone. Provides lower back pain & sciatica relief.

RAD Roller I Myofascial Release Tools I Multiple Densities I Self Massage Mobility and Recovery

This foam roller aids in recovery through self myofascial release and relieves tension in the upper back, neck and feet. Can also use on rotator cuff, pecs, triceps, PSOAS, glutes, hamstrings, adductors, quads, peroneals, calves and more. And its is small enough to fit in a gym bag

UPRIGHT PRO | Smart Wearable Posture Trainer with Free IOS and Android App

Good posture requires attention and this smart device provides vibration cues and alerts you with an app to remind you to correct your posture.

Nayoya Back and Neck Pain Relief – Acupressure Mat and Pillow Set – Relieves Stress, Back, Neck, and Sciatic Pain – Comes with a Vinyl Carry Bag for Storage and Travel

 This provides immediate back, neck, shoulder, headaches and sciatic pain relief in the comfort of your home in as little as 20 minutes per day

Sunbeam King-Size Electric Heating Pad with UltraHeat Technology, 3 Heat Settings, Moist/Dry Heat, Machine Washable Cover, 12″ x 24″

Neck spasms may happen from an injury, overuse, poor posture, or stress. For example, it is common for people who do a lot of computer work to get a stiff neck. Moist heat can help and this convenient heating pad provides both moist and dry heat.

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Pumpkin Pancakes with Pumpkin Maple Sauce

I give you two different recipes for pumpkin pancakes here to experiment with and a recipe for a warm pumpkin and maple syrup sauce that will make your pumpkin pancake breakfast really special and provide lots of beta-carotene. Have fun topping your pancakes with various fruits. Mandarin oranges and blueberries. Strawberries and bananas. Raspberries and blueberries. Hot Apple Compote. Diced peaches.

I suggest you read my blog for tips on making perfect pancakes and apply those tips to making these recipes. In that blog I also link to an electric griddle that I recommend cooking all your pancakes on since you can control the temperature which is key to making perfect pancakes.

With its bright orange color, the pumpkin is bursting with beta-carotene, vitamin C and also potassium. Current research shows that the anti-oxidant beta-carotene may reduce the risks of developing certain types of cancer and may offer protection against heart disease.  Pumpkin seeds & pumpkin seed oil are good sources of zinc and unsaturated fatty acids.

Botanically speaking, a pumpkin is a squash and is native to the Americas dating as far back as the Indians in the 1500’s.  Pumpkins have become a symbol of American tradition at both Halloween & Thanksgiving thanks to the first colonial settlers.  Pumpkins can be served as a boiled or baked vegetable and a filling for pies, custards or cornbread.   Pumpkin seeds can be roasted for healthy snacking!

Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg
Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg

Pumpkin Maple Sauce

Top your favorite pancakes with Pumpkin Maple Sauce. It is wonderful and has lots of beta-carotene.

Heat 1 cup maple syrup, 1 1/4 cups LIBBY’S 100% Pure Pumpkin and 1/4 teaspoon ground cinnamon or pumpkin pie spice in small saucepan until warm.

SPICED PUMPKIN PANCAKES

The perfect breakfast for a cool Fall Sunday morning.

1 1/4 cups all purpose flour
3 tablespoons sugar
2 teaspoons baking powder
1 1/4 teaspoons pumpkin pie spice
3/4 teaspoon salt
1 1/3 cups milk
3/4 cup canned pure pumpkin
4 large eggs, separated, discard 2 yolks
3 Tbs unsalted butter, melted
1 teaspoon vanilla extract

Canola oil
Maple syrup

Whisk first 5 ingredients in large bowl to blend. Whisk milk, pumpkin, 2 egg yolks, melted butter and vanilla in medium bowl to blend well. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). Using an electric mixer beat egg whites in another medium bowl until stiff but not dry. Fold whites into batter in 2 additions. Brush large nonstick skillet or griddle lightly with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet. Cook until bubbles form on surface of pancakes and bottoms are brown, about 1 1/2 minutes per side. Repeat with remaining batter, brushing skillet lightly with oil between batches. Serve with syrup. Makes about 12

Spiced Pumpkin Pancakes Bon Appétit | November 2000  

Yield: Makes about 12

1 1/4 cups unbleached all-purpose flour
3 tablespoons sugar
2 teaspoons baking powder
1 1/4 teaspoons pumpkin pie spice
3/4 teaspoon salt
1 1/3 cups whole milk
3/4 cup canned pure pumpkin
4 large eggs, separated
1/4 cup (1/2 stick) unsalted butter, melted
1 teaspoon vanilla extract

Whisk first 5 ingredients in large bowl to blend. Whisk milk, pumpkin, egg yolks, melted butter and vanilla in medium bowl to blend well. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). Using electric mixer, beat egg whites in another medium bowl until stiff but not dry. Fold whites into batter in 2 additions. Brush large nonstick skillet with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet. Cook until bubbles form on surface of pancakes and bottoms are brown, about 1 1/2 minutes per side. Repeat with remaining batter, brushing skillet with oil between batches. Serve with syrup

 

 

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