X is for Xigua and Xi Lan Hua

 

"Xigua" (pronounced shee-gwah) is the Mandarin Chinese word for watermelon, originating from Africa. It refers to the common red-fleshed fruit, though sometimes used to describe yellow-fleshed, sweet, and hydrating varieties. It is widely used in Chinese cuisine, and often enjoyed for its high water content, ideal for smoothies, salads, and snacks. Due to their high water content, they’re excellent for rehydration. Potassium, vitamin C, and vitamin A can all be found in watermelons. They're red because they contain the powerful antioxidant lycopene.

“Xi Lan Hua” is the Chinese term for broccoli. Broccoli is a superfood member of the Brassica oleracea family, which also includes cabbage, cauliflower, and Brussels sprouts. Its sturdy stalk is covered with clusters of tasty flowers. Broccoli is one of my go-to veggies because it’s versatile enough to be used in a variety of cooked or raw dishes, including salads.

There, now we've learned a couple Chinese words, for a couple of our common foods. 😉😁

Can you think of other foods beginning with "X"?

W is for Whole Food Plant Based

 

Yesterday we talked about vegetarian vs. vegan. Today we'll take it one step further: whole food plant based.

Whereas vegan might use processed foods, such as vegetarian "meat" products, or other highly processed foods, a person who eats a whole food plant based diet, tends to eat food in as natural a state as possible, and tend to cook mostly "from scratch." 

You don't have to eat just salads, either! But, yeah, I eat vegetables and fruits in as natural a state as possible. I eat a variety of beans. We eat a lot of potatoes, and quite a bit of tofu. 

When you stop and think about it, God's original diet, for humans and animals, was a plant based diet. "And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat. And to every beast of the earth, and to every fowl of the air, and to every thing that creepeth upon the earth, wherein there is life, I have given every green herb for meat: and it was so." Genesis 1:29, 30, KJV. This is the main reason I prefer eating a whole food plant based diet now.

For inspiration, I like to watch other whole food plant based promoters on YouTube.

PlantWhys

Sam Cooks Kindness

Sarah's Vegan Kitchen

Rainbow Plant Life

Vegan Healthy Comfort

PB with J

These last two talk not only about the whole food plant based diet, but also talk about whole health and natural remedies.

NEWSTART

Wildwood Health

Have you ever tried a whole food plant based diet? Do you see benefits of it?

V is for Vegetarian vs. Vegan

 

I was raised mostly vegetarian; my mother never cooked meat at home. Well, not quite true; she did have a yummy tuna casserole that she'd prepare. We never ate any Biblically unclean foods in our home: no pork, or shellfish, etc. 

After I graduated from high school, I worked in a health reconditioning center just outside of New York City, which is where I learned about vegan cooking...well, that's what we called it then. I think, looking back on it, it was more of a whole food plant based diet that we were preparing. 

The difference between vegetarian and vegan, according to current definitions I believe is that vegetarian eats no animal flesh, but will eat eggs and dairy products (milk, cheese, etc.). Vegan means using no animal products of any kind, whether eating, or wearing, etc. 

I think some people are vegetarian or vegan because they are animal-rights activists. I think others do it for personal health reasons. Maybe there are others like I am, who hate the idea of killing animals, eating animal flesh, but also choose to eat this way for health reasons.

Think about it! All the chemicals and hormones that are poured into animals. All the diseases in the animals. 

Ever since my own cancer diagnosis and treatment, I have done my best to avoid eating animal products. Hopefully it has prevented further growth of cancer.

Do you consider yourself vegetarian, or vegan? Or are you carnivore, or omnivore?

U is for Udon Noodles

 

Udon are thick, chewy Japanese noodles made from wheat flour, water, and salt, known for their satisfying texture and versatility in both hot soups and cold dishes. They are a staple in Japanese cuisine, served in simple dashi-based broths (like Kake Udon) or stir-fried (Yaki Udon) with various proteins and vegetables, and can be topped with ingredients like tempura, tofu, or egg. 

Udon originated from Chinese wheat flour noodles brought to Japan around the 8th-century Nara period, evolving from dumpling-like foods into the thick, wheat-based noodles commonly eaten today. Legend credits Buddhist monk Kukai with bringing them to Kagawa prefecture, where they developed into a regional specialty. 

We like Asian food in our household, but it seems like I am the only one who likes the noodles (the others prefer rice). I like noodles with tofu and all kinds of veggies!

What is your favorite thing about Asian cuisine? 

T is for Tofu

 

Tofu, or bean curd, is a food made by coagulating soy milk and pressing the curds into solid white blocks, similar to cheese, with a texture ranging from silken to extra-firm. Originating in China over 2,000 years ago, it's a staple in East and Southeast Asian cuisines and a popular plant-based protein source, valued for its ability to absorb flavors from marinades and sauces. Tofu is low in calories and rich in protein, and can be prepared in countless ways, including frying, baking, scrambling, and blending. 

I will admit, I use quite a bit of tofu in my whole food plant based diet. The rest of the family will eat it, just not as frequently as I do, because they aren't meat or dairy free, like I am. 

One of my favorite breakfasts is peeling and grating a potato, crumbling a quarter of a block of extra firm tofu, chopping part of an onion and some bell pepper, and sauteeing them all together in a skillet, and seasoned with salt, garlic powder, onion powder, a touch of turmeric, and a tablespoon or two of nutritional yeast. I like the potatoes to be a bit crispy. It's a yummy, substantial breakfast.

Tofu Loaf

2 pound tofu

1/4 cup chopped onion

1/4 chopped celery

2 Tablespoons oil

1/2 vegan mayonnaise

1/4 cup soy sauce (Bragg's Liquid Aminos)

1 teaspoon salt

1 1/2 cups bread cubes

1/8 teaspoon garlic powder

1/8 teaspoon sage

Drain and mash tofu. Sautee onion and celery in oil. Mix all ingredients together, and place in greased loaf pan. Bake at 375 degrees Fahrenheit for 40 minutes or until browned. 

Note: You can form the mixture into patties and bake on greased cookie sheet for 15-20 minutes on each side.

Yields: 6 servings

******************

Tofu Cottage Cheese

1 pound firm tofu, drained

1 1/4 Tablespoons minced fresh chives (optional)

1 teaspoon minced fresh parsley (or dried)

1/4-1/2 teaspoon dill weed

1/4 cup water

1 1/2 teaspoons lemon juice

1 teaspoon onion powder

1 teaspoon salt

1/4 teaspoon garlic powder

Mash tofu and reserve 1/2 cup. Combine tofu with chives, parsley and dill. Process the 1/2 cup tofu with the remaining ingredients in a blender until smooth. Combine all ingredients and mix well. Let stand in refrigerator for a short time to let the flavors blend.

Yields: 4 servings

I like to crumble tofu into pasta and spaghetti sauce, or into a bowl of oatmeal. Silken tofu is great to use in smoothies. Tofu is so versatile, with one reason being it doesn't have much flavor, so you can season it any way you want, for sweet or savory dishes.

Have you used tofu? What are some ways you use it? Please share in the comments below.

S is for Sunflower Seeds

 

Sunflower seeds are highly nutritious, providing vitamin E, magnesium, and healthy fats that support heart health and reduce inflammation. They are popular in trail mix, multi-grain bread, nutrition bars, and for snacking straight from the bag. They are delicious sprinkled over salad, too.

Are Sunflower Seeds Good for You? Nutrition, Benefits and More

Are Sunflower Seeds Nutritious? A Dietitian Breaks Down The Benefits & Risks

Health Benefits of Sunflower Seeds

I use sunflower seeds frequently in my recipes, such as burgers (such as the burgers under the letter "O" for this challenge), or sour cream.

Sunflower Seed Sour Cream

2/3 cup sunflower seeds

3/4 cup water

1/2 teaspoon salt

2 Tablespoons lemon juice

1/4 teaspoon garlic powder

1/2 teaspoon onion powder

Blend until smooth in blender.

****************

Sunburger Patties

2 cups grated carrots

2 cups sunflower seeds

1/2 cup chopped onion

2 Tablespoons water

1 1/4 cups tomato juice

1 1/2 teaspoons salt

1 Tablespoon onion powder

Clean, grate and measure carrots; put in bowl. Grind sunflower seeds in blender or food processor until fine (3 cups ground sunflower seeds). Add to carrots. In skillet, saute onions in water until soft. Add to bowl along with remaining ingredients. Stir together well. Using a 1/3 cup  portions, place on oiled cookie sheet and form into patties. Bake at 350 degrees Fahrenheit for 35 minutes. Turn over and bake another 15 minutes.

Yield: 10 1/3-cup patties

I hope you enjoy these recipes. What is your favorite way to eat sunflower seeds? Please share in the comments below.

R is for Raspberries

 

Raspberries are rich in fiber, vitamin C, manganese, and antioxidants, making them a nutritious choice, and are often eaten fresh, in desserts, jams, or smoothies. They're highly perishable so are best enjoyed fresh, though they can be frozen to preserve them year-round.

They provide potassium, which is essential to heart function, and is proven to lower blood pressure. The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. The manganese, which is necessary for healthy bones and skin, also helps regulate blood sugar.

Health Benefits of Raspberries

16 Amazing Benefits Of Raspberries For Skin, Hair, And Health

Raspberries: Superfood Spotlight

More Health benefits of raspberries

Both my mother and mother-in-law struggled with diverticulosis, and were always advised to not eat fruit with small seeds, like in raspberries, but this article indicates studies show that isn't actually necessary, except maybe during a diverticulitis flare-up. Good to know!

Do you like raspberries? I think they are Jen's favorite berry. She wishes we would have them more often.

Q is for Quinoa

 

Yes, quinoa; what else could I choose?!

Quinoa is a pseudocereal, meaning it's a seed used like a grain but isn't from the grass family (like wheat or rice). It's a highly nutritious, gluten-free food, rich in protein, fiber, vitamins, and minerals, making it a popular choice for health-conscious consumers, athletes, and those with celiac disease. Its seeds can be cooked whole, ground into flour, or puffed, and it's known for its complete protein profile, containing all essential amino acids. 

One cup of cooked quinoa (approx. 185g) provides roughly 8g of protein, 5g of fiber, 39g of complex carbs, and significant amounts of magnesium, iron, and phosphorus. It is a nutrient-dense, low-glycemic, antioxidant-rich food. 

What’s the Best Way to Cook Quinoa?

Real Food Encyclopedia | Quinoa

32 Quinoa Recipes That'll Help You Eat Healthier All Day Long

30 Easy Quinoa Recipes for a Healthy Weeknight Dinner

I like quinoa, and eat it fairly frequently. I probably enjoy it more than anyone else in the family, though. LOL What about you; do you like to eat quinoa? 

One of my favorite ways to eat quinoa is the Path of Life Quinoa Blend, Asian Wok, which you can find in the freezer section at the grocery store. I'm sure it can be somewhat replicated at home; I just haven't done that yet.