CHIP provides a delicious chilled Mango Gazpacho Soup.
Mango Gazpacho Soup
This is another easy-to-prepare dish. This Gazpacho Soup is sweetened with flavor of the mango.
- 2 cups mango, small cubes
- 2 cups chopped tomatoes, small cubes
- 1/4 cup diced red onion
- 1/4 cup fresh minced cilantro
- 1 garlic cloves, pressed or minced
- 1 tablespoon lime juice
- 1 teaspoon chili powder
- 1/4 teaspoon cayenne
- 1 teaspoon sea salt
Mix all of the ingredients together in a bowl. Scoop 2 cups into a blender, blend well on high speed and add it back into the bowl. Mix together and chill for 30 minutes before serving.
Try substituting pineapple, papaya, or watermelon for the mango.
May add 1 teaspoon of chopped Chipolte or jalapeño.
Basil White Bean Dip
1 (15-ounce) can cannellini beans, drained and rinsed
1 clove of garlic (minced)
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup fresh basil
½ teaspoon Salt
1/8 teaspoon freshly ground black pepper
Place the beans, lemon juice, basil, garlic, and olive oil in a food processor. Pulse until the mixture is coarsely chopped. Add salt, pepper. Serve chilled.
The Chip Program is launched
Have you spent time in search of the best veggie burger? If so you’ve probably endured good and bad burgers. Dr. Vicky Scott, an Asheville gynecologist has a suggestion.
On Monday, August 31, 2015 the first CHIP Session was conducted in Asheville Gynecology & Wellness‘s spacious teaching kitchen. Nutritious, flavorful dishes were served to the participants in the first session. Dr. Vicky Scott, gynecologist with Asheville Gynecology & Wellness facilitated the program.
Participants enjoyed a Basil White Bean Dip appetizer followed by a chilled Mango Gazpacho Soup (see related blogs for recipes).
The highlight was the Zesty Black Bean Veggie Burger.
Zesty Black Bean Veggie Burger
- 1 cups of cooked black beans or 1 540ml can drained and rinsed
- 3-4 green onions chopped
- 1 lime (zest and juice)
- 1/4 teaspoon chilli flakes/ powder (optional)
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 1/4 cup ground flax seed (a great source of Omega-3 fatty acid)
- 1 handful cilantro
- 1 1/2 tablespoons of olive oil
- Add beans to a large bowl.
- Mash roughly with a potato masher (but not too much).
- Add all the ingredients to the bowl.
- Mix well (I find clean hands are the best tool for this), making sure everything is well combined.
- You can taste the mixture now to check your seasoning.
- Refrigerate for about 15 minutes. This helps it firm up a little and makes it easier to shape the burgers.
- Remove from the fridge.
- The mixture will feel very sticky but should come together well. Shape into 4 balls then using the palm of your hand press down on the top of each one to make it a burger shape. If they crack a bit just press them gently back together. If you struggle to shape them because you feel the mixture is too sticky then add a few more tablespoons of flax/bread crumbs and leave for a few minutes to let it absorb some moisture before attempting to shape again.
- Heat the oil in a fry pan over a medium heat.
- Once hot add the burgers making sure there is plenty of space around each one to enable you to flip them later. If you can’t fit them all in, have your oven on low (300) and once the first ones are done keep them warm in there until the rest are ready.
- Fry them for about 5 minutes each side or until a nice golden crust forms.
ASHEVILLE GYNECOLOGY & WELLNESS
located in Gerber Village
Fro the information Session of Asheville Gynecology & Wellness‘s CHIP program, a Recipe for Health was provided. On Tuesday, August 18th the attendees were treated to delicious, healthy African Curried Vegetables served over whole wheat coconut Couscous prepared by none other than Reza Setayesh founder of Rezaz and Piazza. Dr. Vicky Scott facilitated the meeting that included a PowerPoint Presentation featuring powerful testimonials. Below is the recipe for the food Reza prepared for guests to sample. SORRY We forgot to photograph the food.
African Curried Vegetables
Yield: 6 guests
Recipe for Health
For the Curry
1 onion, medium dice
1 parsnip, medium dice
2 carrots, medium dice
3 stalks of Celery, medium dice
2 cloves garlic, minced
1 lemon, zest
1 Eggplant, medium dice
1 zucchini, medium dice
1 red pepper, medium dice
½ bunch Kale, chopped finely
1 tbls curry powder
1 tbls coriander
1 tbls fresh ginger, minced
2 large tomatoes, diced
1 cup cooked, chickpeas
¼ cup currants
-in a large skillet with a lid, steam onion with water on high heat, enough to create steam and add as you go. Don’t let it get dry at all.
-Once the onions are soft add all the ingredients and more water (this is a stew not a soup J) and cook on medium heat until all vegetables are cooked and flavors develop. Add SALT as you desire.
For the Couscous
1 pint whole wheat couscous
2 tbls coconut oil, virgin and organic
2 pinches of cinnamon
-Bring three pints of water to boil, place couscous in a heat tolerated container, add enough water to the couscous to barely cover the grains, stir the mixture, cover and let rest for 10 minutes.
For those who missed out on the tonight’s program you can still register by calling 828-585-6655. Registration is open to men and women interested in making lifestyle changes that have been proven to reduce risk of various chronic diseases and even reverse certain diseases. CHIP is an 18-session, 12-week program designed to help participants achieve the goals of lowering cholesterol, reducing blood pressure, losing weight, and reducing risks for various chronic diseases. Healthy food samples will be served at most sessions.
Call before August 28th for classes starting August 31st 828-585-6655
Class 1 – The Rise and Rise of Chronic Disease
Mon, Aug 31
Class 2 – Lifestyle is the Best Medicine
Thu, Sep 03
Class 3 – The Common Denominator of Chronic Disease
Tue, Sep 08
Class 4 – Optimal Lifestyle
Thu, Sep 10
Class 5 – Eat More, Weigh Less
Mon, Sep 14
Class 6 – Fiber, Your New Best Friend
Thu, Sep 17
Class 7 – Disarming Diabetes
Mon, Sep 21
Class 8 – The Heart of the Matter—Heart Healthy
Thu, Sep 24
Class 9 – Controlling Blood Pressure and Discovering Protein
Mon, Sep 28
Class 10 – Bone Health Essentials
Thu, Oct 01
Class 11 – Cancer Prevention
Mon, Oct 05
Class 12 – Understanding Your Results and Taking Action
Thu, Oct 08
Class 13 – Become What You Believe and Your DNA is Not Your Destiny
Mon, Oct 12
Class 14 – Practicing Forgiveness
Mon, Oct 19
Class 15 – Re-enginering Your Environment
Mon, Oct 26
Class 16 – Stress-relieving Strategies
Mon, Nov 02
Class 17 – Fix How You Feel
Mon, Nov 09
Class 18 – From Surviving to Thriving
Mon, Nov 16
Graduation – Commencement Ceremony
Thu, Nov 19
- Live facilitation
- Community support network
- Food samples
- Cooking demonstrations
- Participant Kit (Learn More, Live More, Eat More, Drink More, Walk More)
- 3 Health Screens (Baseline, 30 days and 90 days) including:
- Fasting Glucose
- Total cholesterol
- Blood pressure
- Frame size
- Lifestyle evaluation and progress reports
The benefits of taking a walk in nature were features in a recent article from the Proceedings of the National Academey of Sciences. The researchers found that “Participants who went on a 90-min walk through a natural environment reported lower levels of rumination and showed reduced neural activity in an area of the brain (the subgenual prefrontal cortex or sgPFC)…compared with those who walked through an urban environment”. The spPFC is a region of the brain associated with rumination on negative aspect of self, a feature that can be associated with depression. There many benefits of taking a walk in nature. One conclusion the authors make is that providing accessible natural areas in heavily urbanized areas may help promote mental health.
These findings may have implications that go beyond city planning. The benefits of walking in nature can be demonstrated on functional MRI. Something about a walk in the woods evokes fewer negative ruminations (recurring thoughts) about ourselves. The best-selling author of The Power of Now, Eckart Tolle wrote that “We also need nature to show us the way home, the way out of the prison of our minds”. The Researchers at Stanford University have shown there is a specific neural correlation to Tolle’s observation.
Even short periods of exercise can promote better health. Although study participants engaged in a 90-minute walk, shorter walks can also be expected to produce healthy effects. Dr. Vicky Scott points out “Gynecologists frequently encourage exercise to improve bone health, to address pre-menstrual dysphoria, and as a component of weight management”. There are many opportunities to get out in nature—many can be found close to where you work or live. Some cities have converted abandoned railroad tracks into urban bicycling and hiking trails. The North Carolina Rails to Trails website has links to maps and so does Buncombe County. Whether you have to drive somewhere to hike in the mountains or you go out your backdoor to explore the natural world, if you find yourself stuck in a moment where your thoughts just keep looping around negatively, try taking a walk in nature.