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Friday, November 19, 2010

Pumpkin Pie (Candida Friendly)

3/4 Cup 100% Pure Maple Syrup
1/2 Teaspoon Salt
1/4 Teaspoon Fresh Ground Ginger
1/4 Teaspoon Fresh Ground Cloves *OR; 1 Teaspoon Fresh Ground Pumpkin Spice
1 Large Whole Egg
1 Egg White
1 Can 15oz of 100% Pure Pumpkin (Libby)
1 Cup 12oz of Unsweetened Soy Milk
1 Small container of Cream Cheese

Whisk Syrup, Salt, and spices in a bowl. Add egg and egg white and continue to whisk. Whisk together the cream cheese and the soy milk until smooth (a little of each at a time. (It may be a little lumpy) Add the pumpkin and stir until smooth. De sure not to over stir/if a little lumpy it will be okay.

Pour into a 9" baking dish pre sprayed with a little non stick olive oil and paper towel to lightly prepare the dish.

Bake at 350 degrees for 40 to 50 minutes or until sharp knife or fork comes clean when inserted in center.

Let cool...pumpkin spice may be substituted for fresh ginger and cloves.

Add whip cream to the top of the pie. (IF YOU ARE ON THE CANDIDA DIET DON"T USE THE WHIP CREAM.


Preheat oven to 350 degrees.

Sunday, November 7, 2010

Shrimp & Brown Rice Bake

Ingredients:
4 slices turkey bacon or turkey tasso, chopped
1/2 onion, chopped
1 1/4 cups brown rice
Sea Salt and pepper
1 teaspoon paprika
One 14.5-ounce can diced tomatoes with italian
1 pound frozen peeled and deveined shrimp
2 zucchini, cut into 1/2-inch pieces
1/3 cup chopped flat-leaf parsley


Sprinkle leftovers with water before reheating in a skillet or microwave.
Directions:
1.Preheat the oven to 375°. In a large, ovenproof skillet, cook the bacon until crisp, about 5 minutes. Stir in the onion and cook until softened, about 5 minutes; stir in the rice. Season with 2 teaspoons sea salt, 3/4 teaspoon pepper and the paprika. Add the tomatoes and 1 cup water and bring to a simmer. Cover and bake until the rice is just tender, about 20 minutes.

2.Stir in the shrimp and zucchini and bake for 5 minutes more. Remove from the oven and let stand for 5 minutes. Stir in the parsley and serve

Pumpkin Chiffon Cake

Ingredients:
1 cup whole wheat flour
7/8 of a cup maple sryup (I replaced 1 1/4 cup of granulated sugar with the maple sryup)
1 tablespoon pumpkin pie spice
1 teaspoon baking powder
1/2 teaspoon sea salt
4 eggs, separated, plus 5 egg whites, at room temperature
1 cup canned pure pumpkin puree
Sprinkle Cinnamon and Truvia for dusting
It’s pumpkin-packed and a healthier alternative to high calorie custard pie.

It will satisfy cake lovers even without layers of fatty frosting.


Directions:
1.Preheat the oven to 325°. In a large bowl, whisk together the flour, 7/8 cup maple sryup, the pumpkin pie spice, baking powder and salt. In a medium bowl, combine the egg yolks and pumpkin puree. Stir the pumpkin mixture into the flour mixture until smooth.

2.Using an electric mixer with a whisk attachment, whip the remaining 9 egg whites at medium speed until foamy, about 2 minutes. With the machine on, increase the speed to high and beat until stiff but still moist, 1 to 2 minutes.

3.Add one-quarter of the egg white mixture to the pumpkin batter, folding with a rubber spatula just until no streaks remain. Fold in the remaining egg white mixture in the same manner. Pour the batter into a 10-inch tube pan with a removable bottom and bake until springy to the touch and a cake tester inserted in the center comes out clean, 55 minutes.

Wednesday, October 27, 2010

Taco Pumpkin Seeds

Ingredients
1 cup raw pumpkin seeds
2 tablespoons butter or coconut oil melted
1 tablespoon taco seasoning (great recipe in REAL Pantry Volume 2)
1/8 teaspoon garlic powder
1/8 teaspoon sea salt
Directions
Preheat oven to 300 degrees.
Combine all ingredients in a bowl and spread in a single layer on a cookie sheet.
Bake for 45 minutes or until deep golden brown.
Stir occationally.

Nutritional Info
Egg-Free
Casein-Free
Gluten-Free
Vegetarian

Comments
You can soak seeds overnight in water and some Celtic salt to make them more digestible.

Tuesday, October 26, 2010

Natural Alternatives to White Sugar...3 Simple Ways to REDUCE Sugar Intake

Americans are eating around 150 pounds of sugar EACH year! As Ann Louise Gittleman, PhD, CNS notes in her book Get the Sugar Out, sugar has been linked with multiple health problems [cancer, impaired immunity, cardiovascular disease, diabetes Type II, obesity, and many more]. Many parents notice that sugar also affects their child’s mood, activity level, and ability to concentrate.

Let’s face it - most of us love sweets. So what are some sweet alternatives? Minimally processed sugars are natural and contain beneficial nutrients - and some do not cause rapid spikes in blood sugar like the white table sugar.

Sweet Alternatives
[with Quantity to Replace 1 cup white sugar]

*Honey [1/2 cup]
*Maple Syrup [1/3 cup]
*Blackstrap Molasses [1/2 cup]
Sucanat [1 cup]
Stevia [2 Tbs]

*Reduce the quantity of liquids in the original recipe to accommodate moisture included in the syrup

Honey [Caution: NOT for infants]
Contains trace amounts of vitamins, minerals & antioxidants
Maple Syrup
[the REAL deal, not imitation filled with corn syrup & artificial flavorings] Contains trace amounts of vitamins & minerals

Blackstrap Molasses
Contains iron and other minerals or try Sucanat which blends molasses with white sugar for easy baking

Stevia - The Sweet Herb
Staple in South American & Japanese cooking for decades
Use the green or brown [whole] stevia extracts or powders which contains phytonutrients

3 Simple Ways to REDUCE Sugar Intake

Eat REAL Foods loaded with Complex Carbohydrates: Fruits, Vegetables, Legumes, Nuts & Whole Grains Whole foods contain naturally occurring sugar WITH fiber to slow down the absorption of sugar, keeping your blood sugar in check
Avoid Processed Foods full of Simple Carbohydrates: All baked goods with White or Wheat Flour [including bread, pasta, cookies, cakes, many cereals] & Sugar, Corn Syrup, Fruit Juice, Candy, Soda Pop Processed foods have sugar WITHOUT fiber which is quickly absorbed, causing a rapid spike and drop in your blood sugar
Read All Food Labels: Avoid products whose top 3 ingredients include sugar and simple carbohydrates

Splenda...If you use Splenda...read this.

Sucralose, sold under the trade name Splenda, is an artificial sweetener. It's made by selective chlorination of table sugar (sucrose). It's presented as natural because it derived from sugar, but clearly its not a REAL food, it's not as nature intended.

So it's not a REAL food, but is it safe?

The concern is through chlorination of sucrose to make sucralose, an organochloride is born. Some organochlorides are toxic and known to cause adverse health effects, others occur naturally in foods like seaweed. So......what to think?

It's approved for use in Canada, Australia, New Zealand, European Union, Japan, United States and some 80 or so countries. The FDA's approval is based on review of more than 110 studies in humans and animals, which found no adverse effects in humans or animals. My concern is someday they may find adverse effects. Just like the plastic story that continues to unfold - just stick to glass containers and stainless steel bottles.

My thoughts.....It's not a REAL unaltered food in it's original form as nature intended. I choose to use natural sweeteners.

Sesame Chicken Tenders

Ingredients
1 lb chicken tenders, cleaned, rinsed & dried
1 tsp Sea Salt
1/2 cup sesame seeds, untoasted
1 Tbsp sesame seed oil
Directions
Lightly season all of the tenders with sea salt.
Pour sesame seeds into a bowl and coat each tender evenly with the seeds.
Heat 1 tbsp of oil in a saute pan over medium heat and cook each coated tender for 3-4 minutes on each side or until golden.

Nutritional Info
Casein-Free
Egg-Free
Gluten-Free

*Sesame seeds are a great source of magnesium, copper, zinc and calcium.

Saturday, October 2, 2010

Crackers - Wheat / Gluten / Yeast Free

Ingredients
1 cup flour - use any type wheat free - buckwheat, oat, brown rice, chickpea
1/2 tsp salt
2 Tb olive oil or coconut oil or grapeseed oil
1-2 tsp seasonings

3-4 Tb water



Directions
Preheat oven to 400
-
In food processor or by hand mix flour, salt, oil and seasonings.
-
Add 3-4 Tb water - start with 3 and whirl or work in and add more as needed to form a ball.
-
Remove dough and roll out on well floured surface using same flour as in mix.
-
Transfer to baking sheet or pizza stone and bake 10 minutes at 400
-
Once they are nicely browned, cool and break into pieces. One serving is 1/4 of the recipe.
-
Try chickpea flour and after rolling out cracker sprinkle with sesame seeds and use rolling pin to press into the cracker. (Good with hummus)
-
Try buckwheat flour and after rolling out cracker sprinkle sea salt and use rolling pin to crush it into the cracker.
-
Add some Italian spices to the mix before mixing. Try basil, oregano, granulated onion - about 1/2 tsp each.
-

Number of Servings: 4

Thursday, August 26, 2010

Avocado Crab and Brown Rice Pasta

Ingredients:
2 tsp fresh lemon juice (I used approximately half a lemon)
2 scallions chopped, dark green parts saved for garnish
1 tsp soy sauce
1/3 cup expeller pressed oil
1/4 tsp sea salt
Lemon zest from 1/2 lemon or about 1/2 tsp
1 Avocado, ripened and chopped into 1/2 inch chunks
1/2 pound lump crab meat
3/4 pound angel hair or fettucini gluten free pasta ( I use brown rice pasta)

Combine the first 5 ingredients in a blender or food processor and puree together. Once it is well blended, pour into a small bowl and fold in avocado and lemon zest to keep avocado from browning. Set aside.

Cook pasta in boiling salted water according to package directions.


Add the mixture in the bowl/avocado, 1/2 tsp sea salt, and crab meat. Sprinkle with the remaining scallions. Serve immediately or let chill for 30 minutes-1hr if you'd like it cold.

Wednesday, August 25, 2010

Tilapia With Cucumber Salsa

TILAPIA:
4 tilapia or red snapper fillets (about 4 ounces each)
2 tablespoons fresh lemon juice
1 tablespoon finely chopped fresh oregano
1/4 teaspoon paprika
1/8 teaspoon sea salt
SALSA:
1/4 cup water
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
3/4 cup peeled, finely chopped cucumber
1/4 cup chopped fresh mint
2 tablespoons capers, rinsed and drained
1/8 teaspoon sea salt
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Directions
1. TO MAKE THE TILAPIA: Preheat the oven to 400°F. 2. Lightly coat a 13" x 9" x 2" baking dish with olive oil cooking spray. 3. Rinse the fish and pat dry with paper towels. Arrange in a single layer in the dish. Spoon the lemon juice over the fish. Sprinkle with the oregano, paprika, and salt. 4. Bake for 10 minutes, or until the fish flakes easily. 5. TO MAKE THE SALSA: In a small bowl, stir together the water, lemon juice, oil. Once thickened, add the cucumber, mint or parsley, capers, and sea salt. 6. Spoon 1/4 cup of the salsa over each fillet.

Black-Eyed Peas & Cucumber Salad

Ingredients
3 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
2 teaspoons chopped fresh oregano,
4 cups peeled and diced cucumbers
1 14-ounce can black-eyed peas, rinsed
2/3 cup diced red bell pepper
1/4 cup sliced red onion
2 tablespoons chopped black olives
season for taste

Preparation
1.Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, onion and olives; toss to coat. Serve at room temperature or chilled.

Chile-Scallops with Cucumber Salad

Ingredients
Salad
2 medium cucumbers
1/2 cup salted roasted cashews, coarsely chopped (2 ounces)
2 scallions, (white and light green parts), thinly sliced
2 teaspoons lemon juice, juice
1/4 cup extra-virgin olive oil
1/4 cup coarsely chopped flat-leaf parsley
1/8 teaspoon sea salt
Scallops
1 teaspoon cumin seeds
2 tablespoons minced seeded serrano chile
1 teaspoon freshly cracked black pepper
1/2 teaspoon kosher salt
1-1 1/4 pounds dry sea scallops, (see Note), tough muscle removed

Preparation
1.To prepare salad: Peel and seed cucumbers; quarter lengthwise and slice 1/4 inch thick. Combine the cucumbers, cashews, scallions, lemon juice, oil, parsley and salt in a large bowl.
2.To prepare scallops: Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 minute. Transfer to a cutting board and let cool, then coarsely chop. Combine the cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops, pat dry and rub with the spice mixture. Thread the scallops onto four 12-inch skewers.
3.Preheat grill to medium-high. Oil the grill rack. Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Serve warm with the cucumber salad.

Cucumber Salsa

Ingredients
2 medium cucumbers - peeled, seeded, and chopped
2 medium tomatoes, chopped
1/2 cup chopped green bell pepper
1 jalapeno pepper, seeded and minced
1 small onion, chopped
1 clove garlic, minced
2 tablespoons lime juice
1 teaspoon minced fresh parsley
2 teaspoons minced fresh cilantro
1/2 teaspoon dried dill weed
1/2 teaspoon sea salt

Directions
1.In a medium bowl, stir together the cucumbers, tomatoes, green pepper, jalapeno pepper, onion, garlic, lime juice, parsley, cilantro, dill, and salt. Cover and refrigerate for 1 hour. Serve with tortilla chips.

Sunday, August 15, 2010

Gluten-Free Banana Bread with Almond Flour

Gluten-Free Banana Bread

Dry ingredients

-1 cup brown rice flour

-1 cup ground almonds
Process the almonds in a food processor (you can also use a blender) by pulsing on and off until a fine almond meal is formed. Pour the almond meal into a dry mixing bowl.

-2 tsp (gluten-free) baking powder

-1 1/2 tsp cinnamon

-pinches of fresh nutmeg, to taste

-half a cup of maple syrup

-a pinch of sea salt

Wet ingredients

-3 eggs - free-range organic eggs, room temperature

-3 very ripe bananas

-1 tsp vanilla

-1/2 cup melted butter

Heat an oven to 350F

Grease a bread pan. I used a bundt pan. It's not a large bundt cake after baking in a bundt pan. You can possibly doubling the recipe.

Mix the wet ingredients together and mix the dry ingredients together.

Combine these two without over mixing them.

Bake for approximately 30 - 40 minutes or until a toothpick comes out clean.

Let the bread cool. It will become firmer.

Spaghetti with Artichokes and Herbs

Ingredients
1 1/2 pounds baby artichokes, trimmed of outer leaves, stems and tops of larger chokes trimmed, very thinly sliced, no more than 1/8-inch thick
(Baby artichokes are hard to find here. I substituted whole artichoke hearts(Terra Verde) I found them at Sam's. (No vinegar)
2 small, ripe lemons, halved
1/4 cup – Extra Virgin Olive Oil
4 large shallots, finely chopped
4 large cloves garlic, finely chopped or grated
White Pepper (my choice)
Sea Salt, to taste
1 pound gluten free spaghetti
A generous handful mint leaves
A generous handful flat-leaf parsley
1 cup loosely packed basil leaves
(you can use just fresh spinach)
**I added chicken to this dish**
Preparation
Fill a large bowl with water. Squeeze lemons into the water and add them to bowl. Add sliced artichokes to bowl as you work so they don't turn brown.
Bring a large pot of water to a boil for pasta.
Heat 1/4 cup extra virgin olive oil, 4 turns of the pan, in a large skillet over medium heat. Add shallots and garlic, and cook 3-4 minutes more.
Drain the artichokes, discard juiced lemon halves and add artichokes to pan. Season with pepper. Raise heat a bit and sauté until light golden at edges, 6-7 minutes. Add wine, stir and reduce by half. Cover pan, reduce heat to a simmer and cook covered, 5-6 minutes more. Season with salt to taste.
Meanwhile,sea salt the boiling water and cook pasta to al dente. Reserve about 1/2 cup of cooking water before draining pasta.
While pasta cooks, finely chop the mint with parsley. Stack up the basil leaves, roll them into a log and thinly slice the logs of leaves across.
Uncover the artichokes and stir in the reserved starchy water. Bring sauce to a bubble, add drained pasta, mint and parsley. Toss to combine, 1-2 minutes. Turn off heat. Add a handful of basil to pasta and toss again to combine, serve immediately.

Thursday, August 5, 2010

Angel Hair Pasta with Lemon and Garlic

Angel Hair Pasta with Lemon and Garlic

16 ounces brown rice angel hair pasta (gluten free)
1/2 cup fresh basil, coarsely chopped
2 tablespoons extra virgin olive oil
8 cloves garlic, finely minced
1/2 cup fresh lemon juice
2 1/2 cups seeded and chopped vine-ripe tomatoes
1 teaspoon or sea salt
1/4 teaspoon freshly ground white pepper or to taste
Measure and prepare all ingredients in advance.
Cook the pasta and place in large serving bowl.
In large a skillet heat the olive oil and saute the garlic just until it begins to change color. Return to the heat and cook for another 2 to 3 minutes, or until the wine has been reduced by half. Stir in the lemon juice and tomato and remove from heat.
Pour hot lemon/tomato mixture over pasta mixture in the serving bowl, add salt and pepper to taste. Toss to mix.

Sunday, July 25, 2010

Nut Butter Brownies

1 cup of almond butter
1/2 cup of maple syrup
1/2 teaspoon of baking soda
1 egg

Bake at 350 for 25-30 mins (usually mine are done at 25 mins)

Sunday, July 18, 2010

Spinach Casserole

Spinach Casserole
2 large eggs
1 C unsweetened almond milk
1 C 100% whole wheat flour
8 oz. spinach
1 tsp. baking powder
2 C organic cheddar cheese, shredded (not for Candida diet)

In a large bowl, mix together the flour and baking powder.
Add the eggs and milk and mix well. Next, stir in the spinach.
Then add the organic cheese. Pour into a greased 9x9 glass baking dish.
Bake at 350 for 40 minutes, until a knife inserted into the center comes out clean.

Tuesday, July 13, 2010

Ground Turkey and Peppers with Noodles

Ground Turkey and Peppers with Noodles
Olive oil
1 cup chopped onion and green onions
1 bell pepper (red or yellow preferred), chopped
2 cloves garlic, minced
Sea Salt
1 lb ground turkey
1 teaspoon chipotle powder or chili powder (or to taste)
2 Tbsp chopped fresh parsley or cilantro


1 Heat 2 Tbsp olive oil in a large skillet on medium high heat. Add the chopped onions and bell pepper and cook until onions and peppers are softened, a couple minutes. Add the garlic and cook 30 seconds more.

2 Push the vegetables to the edge of one side of the pan and position that side of the pan so that it is off the burner, away from the heat. The empty part of the pan should be right over the burner. Add one or two more tablespoons of oil to coat the empty part of the pan. Put crumpled chunks of ground turkey in the pan, sprinkle with sea salt and chipotle or chili powder.

3 Cook the turkey without stirring until it is browned on one side, then turn the pieces over to brown the other side. Once the turkey is just cooked through, stir in the onions and peppers, and sprinkle with more salt and chili powder to taste. Remove from heat. Stir in fresh chopped parsley or cilantro.

Serve with gluten free noodles. One of my favorite brands is Tinkyada Pasta Joy - Fettucini Style Brown Rice (Wheat Free & Gluten Free noodles.

Saturday, July 10, 2010

Summer Squash Salad

Summer Squash
extra virgin olive oil
lemon juice
toasted pine nuts

Using a vegetable peeler, shave ribbons of summer squash; toss with extra virgin olive oil, fresh lemon juice, and toasted pine nuts.

Crab Salad - Stuffed Avocados

1/3 cup of mayonnaise
2 tablespoons chopped herbs(basil, tarragon or chives)
1 teaspoon of lemon juice
a pinch of pepper
2 chopped cloves of garlic
pinch of sea salt
8 ounces of lump crab meat
1/2 cup chopped celery
4 pitted avocado halves

In a large bowl wisk together mayonnaise, herbs, lemon juice and a pinch of pepper. Using a flat side of a knife smash with a pinch of sea salt; wisk the paste into the mayonnaise mixture. Stir in the crabmeat and celery. Divide the crab salad among the avocado halves.
**I like to use a recipe for mayonnaise...see below for recipe**
Mayonnaise Recipe
1-Egg
½-tsp. Sea Salt
1-Tbsp. Lemon Juice
1-tsp. Dry Mustard
1-Cup Oil

Blend egg, salt, lemon juice, mustard, and ¼ cup oil in a blender then slowly add the remaining oil.
You may add Dill or other spices to taste.
Use Sunflower, Safflower, or Canola Oil, they taste better.

Tuesday, July 6, 2010

Can Your Multivitamin Help You Slim Down?

Can Your Multivitamin Help You Slim Down?
By Emily Sohn, July/August 2010
New science suggests taking a multivitamin may help you lose weight.
There’s still no magic pill for weight loss, but taking a multivitamin might be the secret to a slimmer you.
In a new study of more than 85 obese women in China, those who took a multivitamin (with 29 vitamins and minerals, much like a “one-a-day” you find on store shelves), while continuing to eat their normal diets, lost an average of about three and a half pounds over six months. Those who took a placebo lost nothing.
The findings, reported in February 2010 in the International Journal of Obesity, add to a growing field of research that links vitamins and minerals to weight loss. A study published in 2008 in the British Journal of Nutrition, for example, found that dieting obese men and women who took a multivitamin and mineral supplement lost the same amount of weight as dieters who took a placebo during a 15-week calorie-restricted eating plan. But the female supplement-takers reported feeling less hungry, said lead author Angelo Tremblay, Ph.D., an obesity researcher at Laval University in Quebec City. Being less hungry might make it easier to keep the weight off, says Tremblay.
Scientists don’t yet know exactly which vitamins and minerals have the biggest influence over appetite and weight control. Calcium seems to help: a number of clinical trials have shown that consuming 1,200 milligrams of calcium a day can boost weight loss in dieters by up to 60 percent, possibly by binding to fat in the gastrointestinal tract, which reduces how much fat the body absorbs. The weight-loss benefits of calcium supplements, however, appear to work best for people who aren’t already getting enough of the mineral. But other nutrients seem to be helpful, too: women in the Chinese study who took multivitamins lost more weight than those who took a supplement that contained only calcium—in the same amount provided by the multivitamin.
One plausible theory as to why multivitamins might help promote weight loss, suggests Tremblay, is that when your body is low on vitamins and minerals, your appetite fires up—prompting you to eat more to replenish the nutrients you’re missing. By staying topped off with nutrients, on the other hand, it may be possible to keep a runaway appetite under control.
Nutrition experts say it’s best to get nutrients from food, but when dieters cut back on calories they are more likely to miss the mark on some nutritional requirements. So although a supplement on its own won’t melt the pounds away, it can help ensure that vitamin and mineral deficiencies aren’t contributing to extra weight.

Monday, July 5, 2010

Turkey Meatballs

Turkey Meatballs

1 package ground turkey

1 jalapeno (I use a fresh jalapeno, rather than the canned variety)

1/2 medium green or red bell pepper

1/2 c. oatmeal

1/8 c. “hot” salsa (I used Rotel)

1/2 c. egg whites

2 cloves of garlic

sea salt & white pepper to taste

Mix all ingredients into a large serving bowl. Divide into 12 muffin tins and bake at 350 degrees for 40 minutes. Couldn’t be easier! Now go eat!

Nutrition facts: Serving size 1 muffin (61 g)

Cal 60

Just 5 steps to get started!

So you’re ready to get started with a healthy diet and exercise plan, but you’re not sure where to begin? I have 5 steps to get started. You may have implemented some of these already:

1) Food diary: Keep an honest and accurate record of everything you put in your mouth including timing of meals, exercise, & sleep. Even if you “cheat”, be honest. This isn’t a failure; it’s an opportunity to learn about triggers that make it difficult for you to succeed.

2) Do it in the morning! Perform 30 minutes of pre-meal cardio each day. No excuses! You have to get up too early? Fine, then get up a little bit earlier.

3) Zero rule: the number of calories you consume each day should be your weight, with a zero on the end. For example, if you weigh 125, your daily caloric intake should be 1250. Are you very active? Then add 150 calories. (There are other, more complicated & much more scientific methods for calculating daily caloric requirements, but to begin, this is the simplest & most effective.)

4) Eat on the clock! Set a timer and eat every 3 hours, even if you’re not hungry. Take your total caloric intake, divide by 6 and eat that many calories at each meal.

5) Drink up! Drink a non-caloric beverage with each meal. If you normally drink soda, coffee with sugar & cream, juice or some other beverage that packs on calories, switch to water instead. Other options include diet sodas (not my first choice however); green tea, or crystal light. Green teas are also available in flavored varieties & they may be sweetened with Splenda or Spevia. As an added bonus, green tea is also thermogenic! The important thing is NON-CALORIC! Don’t drink your calories.

How do these sound to you? Are you already following these 5 simple steps? Do any sound too difficult or unrealistic for you to perform? Identify the hurdles to your success on this plan, and we’ll work through it!

Yogurt I like.

Fage
http://www.fageusa.com/

Avocado Yogurt Sauce

Avocado Yogurt Sauce

1-1/2 c. plain greek yogurt

2 avocados

1 garlic clove, peeled

1 lime, peeled

1 t. salt

1 jalapeno pepper, halved

1/4 c. cilantro leaves

Place all ingredients, except cilantro, in the Vitamix. Blend for 30 seconds. Add cilantro leaves. Blend for an additional 15 seconds. Serve this with tacos, fajitas, seafood, poultry or as a salsa alternative with chips. (The last suggestion was for the people who are NOT on a clean eating diet- or on your cheat day!) This makes 3 cups.

Serving size: 1/4 c

Calories: 74

Golden delicious pancakes!

Pancakes

1 c. uncooked whole-grain oats (not instant)

6 egg whites

1 c. fat-free cottage cheese

1/4 t. vanilla extract

1/4 t. ground cinnamon

2 packets sugar substitute (I used Stevia)

In a blender, combine all ingredients. Then blend on medium speed for about 1 minute, or until the batter is smooth. Pour batter, 1/4c. at a time, onto a hot greased non-stick skillet on medium heat. Cook the pancake for about 3 minutes, or until it is bubbly on top. Flip and cook 2 minutes on the other side, or until golden brown. Serve with maple syrup and fresh berries.

Serving Size: 2 pancakes

Calories 230

Naturally Enhancing Your Fertility-The issue of diet and how it can affect fertility.

Factors influencing fertility
http://www.utahinfertilityawareness.com/p/2010-event-materials.html

•#1 Factor: Age
•#2 Factor: Weight
•#3 Factor: Diet
•#4 Factor: Pollution


The issue of diet and how it can affect fertility.

•Mediterranean Diet helpful. It uses lots of veggies, fish and olive oil
•Alcohol consumption reduces by fertility by 60%
•Caffeine (more than 250 mg per day) reduces fertility by 45%
•Drugs 70% reduction in fertility
•Antioxidants help refuel and rejuvenate old eggs – especially CoQ10 (can fight the aging and help the quality of eggs)
•Avoid too much fish – the mercury levels harm eggs
Risk of Ovulation problems with high intake of:

•Saturated Fat
•Fast digested Carbs
•Animal protein instead of plant protein (want hormone free)
•High protein diet instead of low protein diet
•low amount of whole milk vs. skim milk (soy milk can change estrogen levels and when you are on several meds to try to balance hormones you have to be careful of what you eat)

Thursday, July 1, 2010

Rouxbe's Cooking School

Rouxbe's Cooking School
Great cooking videos. Welcome to Rouxbe’s sample video lesson (more video samples).
http://rouxbe.com/cooking-school/lessons/170-pan-frying

Baked Tilapia with Roasted Vegetables

1 vidalia onion, sliced

1 squash, sliced in thin rounds

1 zucchini, sliced in thin rounds

1 yellow and red tomatoe sliced into wedges

1 red pepper, thinly sliced (optional)

¼ cup olive oil

1 teaspoon sea salt

½ teaspoon white pepper

8 fish fillets (tilapia)

Preheat oven to 400 degrees. Toss vegetables with oil, sea salt and white pepper and spread out in roasting pan. Roast for about 20 minutes. Place fish atop vegetables and drizzle with about 2 tablespoons of olive oil and some more sea salt and white pepper. Cover and bake for about 1/2 hour. Other spice suggestions rosemary and garlic.

Wednesday, June 30, 2010

Calcium

Do you have a 9-18 year old daughter? Did you know between the ages of 9-18 girls establish almost ALL of their bone mass. If they aren’t getting enough calcium during these critical years, they will very likely have poor bone density. The problem is, teenage girls aren’t exactly the best eaters. So, we parents need to encourage them.

How much do they need? 1300 mg!!

Here are some common foods and their calcium contents:

Yogurt, plain, skim milk- 8oz 488 mg
Collard Greens, chopped, cooked, 1 cup 350 mg
Ricotta cheese, part skim, 1/2 cup 340 mg
Sardines, canned with bones 325 mg
Skim milk, 1 cup 306 mg
Spinach, frozen, cooked 1 cup 291 mg
Milk, 2%- 1 cup 314 mg
Swiss Cheese, 1 oz 225
Kale,frozen, cooked- 1cup 179 mg
Cooked cabbage 160 mg
Tofu, enriched with calcium 4oz 140 mg

You may have heard calcium from dairy sources aren’t as readily absorbed as calcium from plant sources! This is an interesting chart from a Nutrition Text Book

FOOD
Serving Size
Calcium per serving
absorption rate
Estimated amount of calcium absorbed

Plain Yogurt
8oz
488
32%
156

2 % milk
1cup
314
32%
100

skim milk
1cup
306
32%
98

Kale, frozen cooked
1cup
179
59%
106

Broccoli, cooked
1cup
197
52%
103

Cauliflower boiled
1cup
20
69%
14

Spinach, cooked
1 cup
291
5%
14

I find this chart so interesting because although cauliflower absorbs the best, there is less total calcium overall.

So, obviously, it’s best to get your calcium from a variety of sources.

Here is a great recipe, sent in by reader Stacey, to get your girls eating some calcium

•1/2 cup vanilla yogurt (I prefer greek yogurt)
•1/2 cup almond butter
•1/4 tsp cinnamon
•1/4 cup mini chocolate chips or organic chocolate chips
•Fruit and pretzels for dipping
•Combine yogurt, almond butter and cinnamon. Stir in chips and enjoy
This website has some great recipes and ideas for getting your kids to have more calcium.
www.bestbonesforever.gov

This is the product I take and recommend.
After the age of 35, bone is lost at about .5 percent annually. By age 65, the average woman can lose one quarter of her bone mass if precautions are not taken. Because it is nearly impossible to get the necessary milligrams of calcium each day in a regular diet, calcium supplementation is critical. Calcium increases bone strength and cardiovascular health, and helps prevent osteoporosis, muscle pains, insomnia, hyperactivity, menstrual cramps and blood clotting problems. Unlike antacid or press tab sources of calcium, M'lis CALCIUM is easily absorbed by the body, as it is packaged in a soluble liquid gel form. It provides the necessary 100-2000 mg of calcium each day, and is free from yeast, corn, wheat, milk, sugar, starch, preservatives, soy, and artificial colors. Active Ingredients: Calcium, Vitamin D2 Other Ingredients: Soybean Oil, Lecithin, Yellow Beeswax, Gelatin, Glycerin, Purified Water, Titanium Dioxide

http://www.shop.innerblissbydee.com/product.sc?productId=9&categoryId=-1

Shrimp Fried Brown Rice

Ingredients
2 cups cooked brown rice
1 cup onion chopped
2 celery stalks sliced
1 clove garlic
4 oz small shrimp
2 eggs
1 T sesame oil

Directions
In a non stick pan - saute onion,garlic and celery in sesame oil until slightly tender. Fry egg with non stick spray separatly or cook in microwave and chop up. Next add shrimp to vegtables cook until warm do not over cook. Add rice cook until warm and slightly toasted a few minutes on medium high heat. Last add eggs toss together serve. If you need a little more flavor add more garlic or if you enjoy a little spice add crushed red pepper.

Glorious Greens=Vital Energy

Green veggies are the #1 missing food in the American diet.

Benefits of green veggies:
- high in calcium, magnesium, iron, potassium, phosphorous, zinc, Vitamins A, C, E and K.
- tons of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.

Benefits:
- blood purification
- cancer prevention
- improved circulation
- strengthened immune system
- promotion of healthy intestinal flora
- promotion of subtle, light and flexible energy
- lifted spirit and elimination of depression
- improved liver, gall bladder and kidney function
- cleared congestion, especially in lungs by reducing mucus

Glorious Greens include broccoli (including the trunk), bok choy, nappa cabbage, kale, collards, watercress, arugula, endive, chicory, lettuce, spinach, swiss chard, beet greens

Eat your greens by steaming, sauteing in oil. boiling, or raw.

Try this:
Rinse Kale or collards and cut stem out. Roll the remaining leaf and cut into strips. Saute with olive oil, garlic and sea salt or coconut oil and fresh ginger. Just a few minutes until it's bright green. Serve with fish and quinoa...yum!

Wednesday, June 23, 2010

Cut Out Processed Corn...

Avoid buying products with corn or corn based substances (corn oil, cornstarch, or corn syrup) as ingredients. According to the USDA, at least 85% of the corn grown in this country has been genetically modified, meaning the plants are altered to make them more pest resistant.
...Eat More Real Corn...Fresh corn is easy to grow or purchase at your local farmer's market. Blanch the cobs, strip the kernels-OZO's Corn Peeler ($10; oxo.com and freeze.

Healthy Snacking Ideas

Healthy snacking is an important part of a balanced diet -- but if you're not careful, bite-size nibbles can become full-size entrees, as far as calories are concerned. By savoring each bite and choosing foods that naturally satisfy your cravings, you can keep your numbers in check without going hungry between meals.
~1/2 cup plain, low-fat yogurt and a generous 1/4 cup of blueberries: 100 calories
~1 cup raw veggies and 1/4 cup bean spread: 140 calories
~1 handful black-bean chips with salsa: 180 calories
~1 handful raw nuts and/or seeds: 170 calories
~1/4 cup roasted pumpkin seeds, lightly salted: 169 calories
~12 ounces cranberry-grapefruit sparkler: 108 calories
Makes two drinks
1 cup cranberry juice (fresh squeezed)
1 cup grapefruit juice (fresh squeezed)
1 cup sparkling mineral water
Juice of 1/2 lime

Directions
1.Combine ingredients in 2 tall glasses, adding 1/2 cup of each juice, 1/2 cup sparkling mineral water, and a squeeze of lime to each glass. Stir, add ice, and serve with a slice of lime.

Does Your Meal Planning Include Smart Ingredients?

Healthy eating impacts more than your weight - it can affect your mood, your energy level, and of course, your overall health.
1. Plan Balanced Meals- You should have a proper balance of healthy protien, lean poultry, carbohydrates from whole grains, plus vitamins and minerals from fresh fruits and vegetables.
2. Choose Food High In Antioxidants- Foods like spinach and blueberries. Blueberries are also high in fiber.
3. Protien- Protien, a macronutrient, is an essential part of a healthy diet. Protiens help repair body cells, build and repair muscles and provide a source of energy.
4. Whole Grains and Fiber- Whole grains like oatmeal and brown rice are packed with fiber. Oatmeal for breakfast helps sustain you throughout the morning, giving you energy until lunch.
5. Nutrients- Cooking to retain vitamins and minerals also helps to retain flavor.

Tuesday, June 22, 2010

Veggie Lasagna

2-large zucchini(1 lb each) thinly sliced lengthwise
3-(about 4 ounces each)links turkey or chicken sausage (optional)
1-red bellpepper diced
1c-diced yellow onion
1tsp- minced garlic
1c- marinara sauce (sugar free)
2- egg whites
1-(15ounce) ricotta cheese
2tsp- italian herb seasoning
1/2tsp black pepper
2/3c shredded mozzarella cheese- (I use cream cheese)

Preheat oven to 325. Lightly coat an 8 x 8 baking pan with organic olive oil cooking spary.

Lightly spray a baking sheet with cooking spray. Arrange the zucchini slices in a single layer on sheet. Spray them with cooking spray. Broil zucchini for about 8 minute s or until tender and lightly browned. Set aside to cool.

Cook the sausage over medium high heat for about 3 minutes. Add the bell pepper, onion, and garlic and cook for about 4 minutes. The juice should be cooked dry. Stir in marinara sauce and bring to a boil. Reduce heat and simmer for 5 minutes. Sauce will be very thick.

Meanwhile, in a mixing bowl, combine egg whites, ricotta(I use vinegar free), italian seasoning, and pepper.

To assemble the lasagna, spread half of the meat sauce in bottom of the pan. Layer on half of the zucchini slices, followed by half ricotta mixture and half of the cheese. Repeat with the remaining meat sauce, zucchini slices, ricotta mix and cheese. Bake for 40 minutes, or until bubbly and lightly browned.

Monday, June 14, 2010

Pumpkin Cookies

1 1/2 cup whole wheat flour
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp sea salt
1/2 cup maple syrup
2 packets of Truvia
1 cup pureed pumpkin
2 TBL canola oil
1 egg
1/2 tsp vanilla
**Chocolate Chips not allowed on Candida Diet)
Chocolate chips optional ( I use organic chocolate chips) Albertsons

Combined all ingredients. Drop by Tablespoonfull onto sprayed cookie sheet. Bake at 350 for 15 minutes.

Lime & Vanilla Smoothie

1/2 cup plain, greek yogurt

5-6 ice cubes

1/2 cup unsweetened almond milk

1 teaspoon vanilla extract

juice of half a lime

1/4 teaspoon lime zest plus more for garnish

optional: vanilla protein powder (this needs to be a healthy protien shake)

Combine all ingredients in a blender and blend until smooth. Top with lime zest and garnish with a wedge of lime.

**If following the Candida diet make sure that the yogurt has no sugar or
sweetners.**

Thursday, June 10, 2010

Snickerdoodle, Non-Dairy & Gluten Free (Candida Friendly)

Ingredients
1 1/4 cups brown rice flour
3/4 cup maple syrup
1 1/2 teaspoons baking powder
1/4 teaspoon sea salt
1/2 cup canola oil, spread
4 egg yolks
2 tablespoons truvia or stevia
2 teaspoons cinnamon

Directions
Preheat oven to 375° for non-stick or 400° for any other.
Bake for 10-14 minutes.

Wednesday, June 9, 2010

Avocado, Bean, Tomato Dip

· 3 tomatoes, sliced and chopped
· 2 avocados diced
· 2 cups black eyed peas
· 1/8-1/4 cup Annie's Naturals - Lemon & Chive Vinegar Free Dressing
(Pure Foods) Lake Charles
Slowly stir all ingredients together. Served with baked gluten free tortilla chips, or eat with a spoon!
French Meadow Yeast and Gluten Free Tortillas cut into chips. Place on
baking sheet that was sprayed with olive oil. Bake at 375' for 10 minutes.
Sprinkle with sea salt.

Grilled Fish-and-Slaw "Tacos"

Ingredients:
12 ounces tilapia fillets
1 red onion, sliced 1/4 inch thick
2 tablespoons canola oil (I like to use grape seed oil)
1 small cabbage—cored, 4 outer leaves left whole and 3 cups finely shredded
1 carrot, shredded
Juice of 1 lime
3/4 teaspoon of Truvia
Sea Salt
1/4 cup fresh pico or salsa
Directions:
1.Preheat a grill to medium. Brush the tilapia and onion with 1 tablespoon oil. Add the onion to the grill and cook, covered, until tender and grill marks appear, about 5 minutes. Coarsely chop the onion and transfer to a medium bowl. Add the shredded cabbage, carrot, lime juice, truvia and remaining 1 tablespoon oil; season with sea salt and toss well.

2.Season the tilapia with salt, arrange on the grill, cover and cook until opaque, about 5 minutes. Flake the fish and toss with the cabbage mixture. Divide the slaw among the 4 whole cabbage leaves; top with the pico or salsa.

Monday, June 7, 2010

Crawfish and Shrimp Patties

1/2 lb small raw shrimp
1/2 lb crawfish
1 teaspoon garlic powder
1 teaspoon slap ya mama white pepper blend
1 teaspoon fennel seed (optional)

Pulse meats in food processor until coarse ground. Transfer to bowl.
In seperate small bowl combine other ingredients.
Add to meat mixture and mix thoroughly.
Form into 2 inch patties.
Saute in oil or butter for 30 seconds on each side.

Makes 8 patties.

Onion Lime Salmon

Ingedients:
4 salmon steaks
1/2 teaspoon salt
1/4 teaspoon of white pepper (you can use black pepper if not following the Candida diet)
3 Tablespoons olive oil
Juice of two limes
3 green onions, finally chopped

In a small bowl combine all ingredients.

Rinse salmon steaks under cold water and arrange on plate.

Pour ingredients over the salmon. Refrigerate, covered,for an hour.

Grill the steaks over a medium-hot grill, bottom side first for 4-5 minutes
per side.

*Tip- When chosing salmon to grill, select filets that are at least 1-inch thick steak.

Parsley Olive Oil Dipping Sauce

1/2 cup of freshed chopped parsley
1 cup cold-pressed extra virgin olive oil, plus one tablespoon
1/4 cup of French Meadow Yeast Free Sunflower Seed & Flax Seed Bread Crumbs

Use 1 or 2 slices of bread. Dry in oven. Place dry bread slices in a re-sealable plastic bag, and using your rolling pin or a large glass, roll over the top of the plastic bag and crush bread until desired coarseness.

Pinch Sea Salt
1/2 teaspoon of white pepper
1 Tablespoon of fresh lemon juice
1 Tablespoon of minced fresh garlic

In a skillet, lightly saute minced garlic in 1 Tablespoon of olive oil. Let cool.
Mixed chopped parsley, olive oil, bread crumbs, lemon juice, sea salt and ppepper. When sauteed garlic is cooled, add stir together.
Let stand to let flavors blend. Mix and serve.












If your bread is not dry enough to crumble in the food processor, place bread piece/slices on an ungreased baking sheet. Bread pieces will dry faster and evenly when they are laid out in a single layer, rather than when the pieces are stacked; allow a bit of room between pieces to dry properly. Bake in a 300 degree F. oven for approximately 10 to 15 minutes; about halfway through, turn them over so they dry evenly. Remove from oven and let cool.

Tear dried bread into smaller pieces and place in your food processor. Whirl until desired coarseness. NOTE: I like to grind mine until a coarse texture. This way, if I need finer crumbs, I just regrind the amount needed when making my dish.

Healthier Snack Ideas for Kids!

I love the Cashew Larabar
http://www.larabar.com/

As rich and creamy as premium ice cream, Luna & Larry's Coconut Bliss is a satisfying, delicious, and healthy alternative to dairy and soy-based frozen desserts.

http://www.coconutbliss.com/

Raw and Organic...did I forget Dairy Free.
http://www.zenbunni.com/zb/intro.html

Tilapia Tacos w/Gluten Free Tortillas

Makes 4 servings (2 tacos each)

Ingredients:

* 4 cups very thinly presliced green cabbage
* 1 cup chopped plum tomatoes
* 1/3 cup thinly sliced green onions
* 1/4 cup chopped fresh cilantro
* 2 tablespoons fresh lime juice
* 5 teaspoons extra virgin olive oil, divided
* 1/2 teaspoon sea salt, divided
* 1 pound tilapia fillets
* 1 teaspoon chili powder
* 8 (6-inch) French Meadow Yeast Free & Gluten Free Tortillas

Directions:

Combine first 4 ingredients in a large bowl. Add juice, 1 tablespoon oil, and 1/4 teaspoon sea salt; toss well to combine.

Heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with chili powder and remaining 1/4 teaspoon salt. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from heat, and cut fish into bite-sized pieces.

Warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down the center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve tacos with remaining cabbage mixture.

Nutrition:

Calories: 305
Fat: 9.8g
Protein: 26.5g
Carbohydrate: 30.1g
Fiber: 4.4g
Sodium: 445mg

Saturday, June 5, 2010

Shrimp Salsa

Ingredients
1/2 pound cooked shrimp, peeled, deveined and chopped
1 large tomato, chopped
1/4 cup finely chopped onion
3 radishes, chopped
1/4 cup minced fresh cilantro
2 tablespoons lime juice
1-1/2 teaspoons finely chopped seeded jalapeno pepper
1/4 teaspoon salt
Baked gluten and yeast free tortilla chips

Directions
In a small bowl, combine the first eight ingredients. Refrigerate until serving. Serve with chips. Yield: 2 cups.

Baked gluten and yeast free tortilla chips (French Meadows Brand Tortillas)
I use a pizza cutter to cut tortillas into chips. Spray baking pan with
organic olive oil, place tortillas on pan. Bake at 375' for 10 minutes.
When done sprinkle with sea salt.

Lemon Artichoke Dip

Ingredients
1 8oz whipped cream cheese
1 can (14 ounces) artichoke hearts, rinsed, drained and coarsely chopped
1/2 teaspoon grated lemon peel
1 teaspoon fresh lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon white pepper
1 tablespoon minced fresh parsley
Gluten Free Crackers and fresh vegetables
Directions
In a 1-qt. microwave-safe serving bowl, combine the cream cheese add the artichokes, lemon peel, lemon juice, garlic powder and pepper. Microwave on high for 1-2 minutes or until mixture is bubbly, stirring several times. Stir in parsley. Serve warm with crackers and vegetables.

Cream Cheese Stuffed Jalapeno Peppers

Ingredients
1(8 ounces)container of whipped cream cheese
1/4 cup chopped pimiento-stuffed olives
2 tablespoons olive juice
16 large jalapeno peppers, halved lengthwise and seeded

Directions
In a small bowl, combine the cream cheese, olives and olive juice. Spoon about 2 teaspoons into each jalapeno half. Serve immediately or refrigerate. Yield: 32 appetizers.

When cutting hot peppers, disposable gloves are recommended. Avoid touching your face.

I absolutely love Summer!

I am loving Summer so far. The fresh vegetables from the garden. The smiles and laughter from my children. I almost forgot the sunshine and swimming. I have really started to figure out this blogging thing. I hope the followers of my blog are enjoying the healthy recipes that I have been posting. I would love for you to comment about the recipes.

Thursday, June 3, 2010

Homemade Nut Butter

Homemade Nut Butter - The Vegetarian Family Cookbook

Makes about 1 cup

Making fresh nut butter isn’t hard to do, and is a great kitchen project to do with young children, who actually enjoy the process of shelling peanuts. Ideally, use organic nuts. Conventional brands of peanut butter (far and away the most commonly consumed nut butter) almost always contain partially hydrogenated fats and high fructose corn syrup, two unhealthy ingredients. Some brands also contain cottonseed oil, which comes from one of the most heavily sprayed crops on earth. Natural-style nut butters contain the nuts only, and are obviously a better choice, but their flavor and texture are often too intense for younger children.

1 cup shelled roasted almonds, or cashews

1 tablespoon vegetable oil (Candida Diet- Use Canola Oil)

1/4 teaspoon sea salt

1 tablespoon honey, maple syrup, or brown rice syrup (Candida Diet- ONLY USE THE MAPLE SRYUP)

1. Place the nuts in a food processor. Process until the nuts begin to hold together.

2. Add the oil, salt, and honey, and continue to process. Scrape the sides of the container from time to time, and continue to process until the nut butter is at the desired consistency.

3. Transfer the nut butter to a lidded container and keep refrigerated. For easier spreading, microwave for a few seconds before using.


Per tablespoon:

Calories: 64 Total fat: 5 g Protein: 2 g Fiber: .8 g

Carbohydrates: 3 g Cholesterol: 0 g Sodium:

Teaching our kids to be healthy

The ultimate goal in teaching our kids to be healthy, is that when they are on their own (without us watching), they will make healthy choices.

Training them to choose the carrots is no easy task! Here are a few ideas I had that will help. But warning: THIS COULD TAKE A WHILE!!

1.Identify to them how they feel when they eat healthy food. This connection may not come naturally. Use phrases like, “Did you notice how much faster you ran today after having those strawberries for breakfast?” Or “Did you notice how bad we’ve been feeling this afternoon after we ate all that cookie dough?”
2.Develop taste buds to enjoy healthy food. This means less salt, fat, and sugar. Those three things dull our senses to natures sweetness and other flavors.
3.Include children in preparation! They can help plan meals, do the shopping and then help prepare the meals and snacks.

Do your kids need more fiber?

Do your kids need more fiber? Do you know how much they should be getting?

Two ways to look at it. Either they need 14 grams per 1000 calories. Or, take their age and add 5. So a 5 year old needs 10 grams of fiber, a 4 year old needs 9, etc.

The benefits of fiber:

•Keep stools soft and contents of intestines moving.
•Fiber slows digestion so the glucose can enter the bloodstream more slowly.
•Helps prevent overeating because you feel full.
Best fiber sources:

•Legumes
•Whole grains
•Fruits and veggies.

Wednesday, June 2, 2010

Turkey Chili

Thick and mildly spicey, this bowl of this chili will keep you healthy while the seasons change. Make sure not to drain the tomatoes and beans- the juices give this stew flavor and a thick, rich consistency. No other liquid is needed.

1 tablespoon olive oil
1 medium red onion, diced
1 green bell pepper, diced
1 pound ground turkey breast
3 cloves garlic, sliced
2 teaspoons chili powder, or to taste
1 teaspoon ground cumin
1 (28 ounce) can organic diced tomatoes, including liquid
1 (15 ounce) can red kidney beans, do not drain
1-2 teaspoons sea salt, or to taste
chopped cilantro, for garnish

Heat the olive oil in a large soup pot over medium heat. Add the onion and green peppers and saute 5-7 minutes, until soft. Stir in the garlic, cumin and chili powder, cooking another 1-2 minutes.

Crumble in the ground turkey, breaking up the big clumps with a wooden spoon. Stir and cook 3-5 minutes, until the turkey is cooked around the edges and is coated with the spices.

Blend in the canned tomatoes and beans. Stew on low heat for 45-60 minutes. Add one teaspoon of salt at a time, until the flavors pop out. For more flavor, add more chili powder and cumin. Garnish with some chopped cilantro.

Chicken Roll-Ups with Cilantro-Walnut Sauce

SAUCE
1 cup toasted walnuts
1-2 cloves garlic
small handful cilantro
1 tablespoon lemon juice
1/4-1/2 teaspoon salt (check sodium content of stock)
1/2 teaspoon ground coriander
1/4 teaspoon turmeric
1/8 teaspoon red chili flakes
3/4 cup Organic Imagine chicken or vegetable stock

CHICKEN
2 skinless, boneless half chicken breasts
Touch of olive oil
Sprinkling of sea salt and white pepper

Throw all of the sauce ingredients into a food processor and blend until smooth. Let sit for at least 10 minutes to allow the flavors to develop.

Heat the gas, charcoal or stovetop grill to medium heat.

Remove the small tender flap of meat from the underside of each breast. Gently pound each of the breasts with a kitchen mallet (the bottom of a wine bottle works well) until about 1/2-inch thick. Rub each side with a touch of olive oil and a sprinkling of salt and pepper. Lay the “shiny” side down.

Spread a thin layer of sauce over each breast. Form into rolls, being careful not to allow too much sauce to ooze out the sides. Pin the rolls closed with a couple toothpicks to keep them together while cooking.

Place the logs onto the hot grill, cover, and cook each side for 5-6 minutes, until no areas of the meat are pink in color. The chicken tenders and any small pieces can go on the grill and cooked 3 or so minutes each side.

Serve warm or chilled with the remaining sauce.

Moroccan Chicken with Lemon

CHARMOULA
1 yellow onion, diced
3/4 cup chopped parsley, and a little more for garnish
1 teaspoon honey / I used several drops liquid stevia
1/2 teaspoon each:
turmeric
ground ginger
mild paprika
ground cumin
1/8 teaspoon cayenne

CHICKEN
2 tablespoons olive oil
6-8 chicken thighs, bone-in, with skins
1 cup Imagine Organic Chicken stock
1 teaspoon lemon zest (grated peel)
Juice of 1/2 lemon
1/2 – 1 teaspoon sea salt (check sodium content of stock!)

Mix the charmoula ingredients in a medium bowl.

Heat the olive oil in a large skillet over medium heat. Add the chicken in a single layer and cook 2-3 minutes on each side until slightly browned.

Add the stock and onion mixture. Bring the stock to a boil; reduce heat to low, cover and cook gently for 25-28 minutes, until the chicken is tender and no pink flesh remains.

Remove the chicken pieces to a platter. Turn the heat up to medium-high and let the sauce simmer for 3-5 minutes, until reduced enough that you can almost complete a figure eight on the bottom of the pan with your spatula.

Remove the pan from the heat and stir in the lemon zest, lemon juice, and salt.

Spoon the sauce over the chicken and garnish with the remaining parsley.

Tuesday, June 1, 2010

Coconut Macaroons

Coconut Macaroons...I loved them as a child. Trying to find new healthy snacks for my children.
4 large egg whites
Pinch sea salt
1/4 cup sugar (I used Truvia)
1 (8-ounce) package sweetened shredded coconut, lightly toasted
Directions
Preheat oven to 350 degrees F. Whip the egg whites until stiff.
Whip egg whites and salt until they become white and begin to stiffen. Add sugar in 3 parts. Continue to whip until the egg whites are very stiff. Using a rubber spatula fold in toasted coconut.

On parchment lined cookie sheets, drop a teaspoon of the mixture leaving 1 to 2 inches around each cookie. Place into the oven and bake for 15 to 20 minutes. The outside should be golden brown but the insides should still be moist.

Wheat free Pancakes with a kick of protein!

I changed the recipe slightly. The batter is really runny… but don’t let that scare you. They still turn out fine!

•1/2 cup oats
•1/2 cup cottage cheese
•2 eggs (Or 4 egg whites..which is what I used)
•1 tsp vanilla
•1/4 tsp cinnamon
•1/4 tsp nutmeg
•1 TBL canola Oil
Blend ingredients in a blender. Don’t over blend though.

Why should you include mangos in your kids diet?

Why should you include mangos in your kids diet? For every 100 calories of mango, you get

•76% your Daily Value of Vitamin C
•9% DV of Vitamin E, an antioxidant
•Also contains B6, Vitamin K, Phosphorous, Magnesium, and potassium. Which by the way.. I heard a rumor that the recommendations for potassium are going to increase the next time the guidelines are released. Potassium has a powerful effect on lowering blood pressure.
In looking for a mango check that it:

A) Smells sweet

B) depresses slightly when you press on it.

Healthy tips for eating out while on vacation...with kids.

Healthy tips for eating out while on vacation...with kids.

•Drink water! Your kids really don’t need a glass of soda. They end up drinking more than they eat the food. Soda is either filled with high fructose corn syrup, or Aspartame. Kids don’t need either of those!
•Go in with a plan- Most restaurants have an online menu. Decide before you go what choices you will give your kids. It may not always be the “Kids Meal”, could be an appetizer that is a better option. One resource I found is, Healthy Dining Finder,
•Substitute- I learned this lesson too late in life. Most restaurants that serve sandwiches or burgers will have whole wheat buns, even if it’s not listed on the menu! Ask for a whole wheat bun. That small difference will add a little extra nutrition to your child’s meal. Alliance for a Healthier Generation has a pdf with some substitution ideas.
•Let your kids share a meal. Certainly each child does not need their own kids meal. Generally, kids don’t finish their meal in a restaurant anyway, so why waste money on their uneaten food?
•Look for any fruits and veggies on the menu. It’s easy to eat meat and bread at a restaurant, but then everyone ends up feeling stuffed and crabby. Do they have small side salads? Side of veggies? Apple bites? Applesauce? Cup of peaches?
•Leave the fatty condiments off. Ketchup without the mayo doesn’t taste THAT different, does it?
•Do they have soup? The sooner your kids can fall in love with this food, the more options will open up to you in choosing healthier fare.

Is fast food your only option? Check out this interactive fast food Menu
http://www.extension.org/pages/Interactive_Fast_Food_Menu


Do you have more ideas?
I would love to hear them.

Wednesday, May 26, 2010

Raw Pineapple Cheesecake

Raw Pineapple Cheesecake
compliments of Wild Thyme Kitchen

THIS RECIPE IS NOT ALLOWED WHILE ON THE CANDIDA DIET!
After you have finished Candida it is a recipe you could try.

(I converted the recipe just a little)
Makes 1 cheesecake

Crust: You can take out the dates and still make a crust.
1.5 cups raw almonds
5-6 pitted dates (not Candida friendly)
1/4 teaspoon vanilla extract
1/8 teaspoon sea salt

Combine above ingredients in a food processor using the S-blade. It helps to stream the vanilla in while the motor is running. When the mixture begins to ball-up on the sides it is ready. Transfer to a spring-form pan. Use a flat bottom bowl to press the crust evenly into the pan. Work the crust up the sides and use your fingers to pinch the top of the crust to make it pretty. Set aside.

Filling:

2 cups raw cashews, soaked 1 hour and drained
4 cups fresh pineapple, chopped
3/4 cup raw honey (I substituted maple syrup for the honey)
1/3 cup lemon juice, fresh squeezed
1 tablespoon vanilla extract
1 teaspoon natural yellow food coloring, optional
1/4 teaspoon sea salt
1 cup extra virgin coconut oil

Place above ingredients in a high-speed blender and process until smooth, about 3-5 minutes. Scrape the sides down with a spatula. Pour half of the mixture onto the crust and refrigerate for 1-2 hours or until the filling has set. The whole pie should be able to be removed from the spring-form pan and hold its shape. This is such a delicious and healthy spring dessert.

Sunday, May 23, 2010

Beyond Guacamole - 5 Ways to Use Avocados

The Crisper Whisperer: Beyond Guacamole - 5 Ways to Use Avocados
Posted by Carolyn Cope, May 18, 2010 at 8:55 AM

You may know Carolyn Cope as Umami Girl. She stops by on Tuesdays with ideas on preparing the abundance of fruits and vegetables you might get from your CSA or the market. —The Mgmt.




All Crisper Whisperer recipes »
I've never been part of a CSA that delivers avocados. Nor, frankly, have I ever lived within about a thousand miles of one. So until last week, when SE'r jeniyo mentioned it, the idea of too many avocados had never really occurred to me. Too many avocados! It sounds sort of divine, really. The perfect excuse for a theme party. Margaritaville, anyone? And then maybe Spa Week, with avocado skin treatments, to detox.

Still, I've been waist-deep in quickly ripening vegetable matter enough times to know that too much of anything—even a very, very good thing—can get pretty miserable. And although misery loves guacamole (doesn't everyone?), sometimes you need more than a condiment. Sometimes you need a strategy.

So in the event that you're ever lucky enough to start hemorrhaging avocados, don't go into shock. Here's what to do.

1. Have a Party
OK, I'm sorry, I can't help it. You've got to be able to muster up at least one evening's worth of excitement for those buttery beauties, right? Get out there on the patio or balcony with a case of Dos Equis, a few friends, and a huge bowl of your favorite guacamole. Consider it a good deed for those of us less fortunate.

2. Freeze
Remember last week when I said you can freeze just about any fruit or vegetable? Avocados are no exception. It's a little counterintuitive to think about keeping them for months, since fresh avocados oxidize in like 20 seconds, but you'll be surprised how well they hold up in the freezer. Mash up the flesh with a fork, add a teaspoon or so of lemon or lime juice per avocado, and freeze in a heavy zip-top bag with the air squeezed out. Defrost in the fridge and use for guac, avocado toast (avocado smeared on hot, buttered toast with a sprinkling of salt, and, if you're feeling feisty, a touch of hot sauce) or any other mashed application.

3. Go Meatless
Granted, my understanding of avocado overload is purely theoretical, and, granted, I can think of plenty of meaty mains that would benefit from the addition of a generous dice of green goodness. But I think that one of the reasons avocados can seem a little cumbersome is that, served alongside a rich main dish, they quickly become too much of a good thing. It's hard to eat a garnish in quantity.

Instead of forcing them to compete with other substantial ingredients, why not borrow an idea from the raw foods movement and just go ahead and obsess about avocados for a while? Stuff them with corn and bean salsa, make them the star ingredient in a sandwich, or just sprinkle them with salt and lemon juice and grab a spoon.

4. Make Dessert
The internet abounds with dessert recipes featuring avocado, and for good reason. They're a fruit, after all. They're incredibly creamy, and their mild flavor takes well to gentle sweetening. People across Asia and South America have known about avocados' double life for ages, but Americans have been slow to catch on.

Try Deborah Madison's Avocado Frozen Yogurt, Chocolate Avocado Cake with Avocado Buttercream adapted by Cakespy from Joy the Baker, Ian Knauer's Avocado Crème Brûlée from the late, great Gourmet, or an Avocado Milkshake from The Traveler's Lunchbox.

5. Have a Baby
Seriously? Babies and little kids guzzle avocados like there's no tomorrow, and all those good fats do wonders for their developing brains. It's win-win. At least until you have to start paying for college.

What about you? What are your favorite guac-free ways to use avocados? Tell us all in the comments!



Read more: http://www.seriouseats.com/recipes/2010/05/crisper-whisperer-5-ways-to-use-what-to-do-with-extra-avocados-recipes.html?ref=se-bb2#ixzz0onZeu5sD

Brown Rice Crust

:
2 cups of cooked brown rice
1 egg

Preheat the oven to 450 degrees.

Mix the rice, and egg in a bowl.

Press the rice mixture into the bottom and along the sides of a pie plate, about 1/4 inch thick.

Bake until the edges and bottom just start turning golden brown, about 5-7 minutes. Don’t over-bake the crust because it will continue to brown when you pop it back into the oven with your filling.

This crust works great for quiche, savory pies, and even deep-dish pizzas.

MEXICAN-STYLE CHICKEN SPAGHETTI

MEXICAN-STYLE CHICKEN SPAGHETTI

1 Whole chicken
1 8oz container of whipped cream cheese
1 bell pepper, chopped
1/2 cup of chopped celery
1 sm. pkg. gluten free spaghetti(I used brown rice pasta)
1 can Rotel tomatoes
1 onion, chopped

Boil and shred chicken. Cook spaghetti and drain. Saute onions, celery and peppers. Add rotel tomatoes and cream cheese and stir. Bring to a boil and then simmer while cheese cubes melt. Add spaghetti and chicken to sauce. Stir well and serve.

Tuesday, May 18, 2010

Seafood Omelet With Avocado

Seafood Omelet With Avocado

Ingredients:

1 1/2 teaspoons each of butter
3 beaten eggs
l/4 cup diced avocado
l/4 cup diced tomatoes
1/4 cup chopped green onion (2)
1 tablespoon lime juice
8 ounces cooked crab meat
3-4 ounces cooked shrimp
1- 1/2 tablespoons cream cheese
Chopped fresh parsley for garnish
Instructions:

Heat the egg pan over moderate heat.
While the pan heats, beat the eggs in a small mixing bowl with a wire whip until blended but not frothy
Combine avocado, tomatoes and squeeze of fresh lemon in a small bowl
When the pan is hot enough to sizzle a drop of water, add the butter and oil
When the butter stops foaming, whip the eggs a couple of times and pour into the pan
Let the pan sit until the eggs begin to cook around the edges
Lift edges of eggs with a rubber spatula and tip pan to allow liquid to run underneath
Repeat this process until the top is thickening and very little liquid egg remains
Spoon the shrimp and avocado mixture across the bottom of the omelet and add a little salt and pepper if desired
Fold the omelet in half and slide onto plate. If serving for two, divide the omelet into wedges before plating for more servings
Top with dollop of cream cheese and a sprinkle of parsley

Black Bean Salsa

Black Bean Salsa
Ingredients
1 1/2 cup chopped vine-ripened tomato (1 medium)
1 15-ounce can black beans, rinsed and drained
1/2 cup sliced green onion (4)
1 1/2 cup chopped and seeded cucumber (1 medium)
1 tablespoon of fresh cilantro
1 tablespoon chopped garlic
1/8 Teaspoon Sea Salt
1/8 Teaspoon cayenne pepper
1/8 Teaspoon ground cumin
1/4 cup of fresh lime juice
1 tablespoon extra-virgin olive oil
Crispy gluten and yeast free tortilla chips
Directions
Combine the ingredients in a mixing bowl. Mix well. Cover and chill for 4 to 24 hours. Serve over chicken or fish. You can also enjoy it with fresh tortilla chips. I like gluten and yeast free Certified Organic Homestyle French Meadow Tortillas. I pan fry them in grape seed oil.

Chicken with Tomatillo-Avocado Salsa

Ingredients
4 ounces tomatillos (3 tomatillos)
3/4 cup peeled chopped avocado
1/3 cup sliced radish
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon sea salt
1/4 teaspoon crushed red pepper
Cooking spray
4 (6-ounce) skinless, boneless chicken breast halves
(Sprinkle other spices that you prefer on the chicken)
Preparation
Discard husks and stems from the tomatillos, and finely chop. Combine tomatillos and the next 6 ingredients in a medium bowl.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with seasoning. Add chicken to pan; cook 3 minutes. Turn chicken over. Reduce heat, and cook 5 minutes or until done. Serve chicken with tomatillo mixture.

Monday, May 17, 2010

Skillet Turkey With Roasted Vegetables

Ingredients
1 skin-on boneless turkey breast (1 1/2 to 1 3/4 pounds)
3 tablespoons extra-virgin olive oil
3/4 teaspoon dried marjoram
2 cloves garlic, finely chopped
Kosher salt and freshly ground pepper
2 bunches spring onions or small regular onions trimmed and halved
4 stalks celery, cut into 3-inch pieces
2 bunches small carrots, trimmed
2 tablespoons chopped fresh parsley
Directions
Preheat the oven to 475 degrees F. Heat a large cast-iron skillet over high heat. Rub the turkey skin with 1 tablespoon olive oil; rub over and under the skin with the marjoram, garlic, salt and pepper.

Sear the turkey, skin-side down, without moving, until golden, 4 to 5 minutes. Flip the turkey, then add the onions, cut-side down, and cook until slightly browned, 4 to 5 more minutes. Scatter the celery and carrots over the onions, drizzle with 1 tablespoon olive oil and season with salt and pepper. Drizzle with the remaining 1 tablespoon oil and season with sea salt and pepper.

Transfer the skillet to the oven and roast until a thermometer inserted into the thickest part of the turkey registers 160 degrees F and the vegetables are tender, 20 to 25 minutes. Let the turkey rest 5 minutes before slicing. Sprinkle with the parsley.

Guacamole

Guacamole

2 avocados
1 tomato
Half an onion
1 clove garlic, grated
Lemon/lime juice, fresh
Cilantro (coriander)
Sea salt

This is a quick and easy 10-minute recipe and is all-natural and healthy. Just chop and mash up all the ingredients in a bowl, then throw a couple of sprigs of cilantro on top for presentation.

Shrimp and Broccoli Stirfry

Shrimp and Broccoli Stirfry

For 2 servings

1 lb. frozen raw shrimp, thawed
1 head fresh broccoli
1 chopped red pepper
2 Tbsp. olive oil
2 garlic cloves, minced
1/4 cup water
2 tsp. grated fresh ginger root

In heavy skillet, heat olive oil over medium heat. Add garlic and vegetables and stir fry for 2-3 minutes. Add water, ginger root and thawed shrimp. Bring to a boil, then reduce heat and simmer for an additional 4-5 minutes until vegetables are hot and shrimp is pink.

Stuffed Eggplant

Stuffed Eggplant

For 2 servings

2 large eggplant
1 lb Turkey ground meat
1 medium tomato
2 small onions, thinly chopped
2 cloves garlic, crushed
Fresh rosemary, fresh thyme
Extra virgin olive oil

In a frying pan or a wok, stir fry the onion and tomato with the garlic in a little olive oil. Add the minced beef and keep stirring well. Reduce the heat.

Meanwhile, cut open the eggplant in half lengthwise and empty with a spoon, making sure you keep about 1/2 inch flesh on the skin to make the "shells". Thinly slice the flesh you have just been taking out and add it to the stir fry. Add some salt and some fresh rosemary and thyme (or any herb you may fancy).

Once the meat and eggplant are thoroughly cooked, remove from the heat and stuff the mixture in the shells. Place them in an ovenproof dish and bake for 45 minutes at 350F.

Red Snapper with Spinach

Red Snapper with Spinach

For 4 servings

4 fillets red snapper (can substitute any fish really)
1 clove garlic, minced
1/2 white onion diced
3-6 oz ( as desired) Fresh Spinach
2 tbsp. parsley, minced
lemon juice, freshly squeezed
olive oil

Preheat oven to 450 degrees. Season the fish with salt and rub with olive oil. Sprinkle the onions and garlic in an ovenproof dish. Add the fish, spinach and parsley and squeeze liberally with fresh lemon juice. Cook for six to eight minutes (depending on the thickness of the fish) or until just done. Remove to warmed plates.

Vegetable Omelet

Vegetable Omelet
2-3 organic eggs
2 tbsp olive oil
2 tbsp chopped onion
2 tbsp chopped green pepper
Handful of fresh spinach

Heat a skillet with olive oil, add onions and greens pepper, add spinach a few minutes later, stir fry until veggies are tender. Stir in the slightly beaten eggs until eggs are done. Serve immediately with sea salt.

Wednesday, May 12, 2010

Container Gardening With Salad Greens

Great idea from Eating Well Magazine

Container Gardening With Salad Greens
By Ellen Ecker Ogden, March/April 2008


More Gardening Tips
Grow Your Dinner and Save Money with a Vegetable Garden
Tips for Growing a Kitchen Garden
Why You Should Grow Your Own Herbs
How To Start a Vegetable Garden
Fresh Mint: The one herb every kitchen needs
9 great greens to add to your salad bowl

Greens love cool weather, so take advantage of the spring and fall seasons to grow them. Here are some tips to get you started on growing greens in a container garden:

A nitrogen-rich soil feeds and supports leafy green plants. Till compost or aged bagged manure into your soil with a garden fork before sowing seeds—both are good sources of nitrogen.
If you are planting a window box like the ones shown here, purchase organic potting soil and fertilize young seedlings with seaweed-based organic fertilizer (found at garden centers).
Many greens will grow easily from seed; simply bury the seed 1/2 inch in the ground, tamp the soil and mark the area you planted with a stick or plant tag.
Seeds should germinate in a week, and will be ready for the salad bowl in 25 to 45 days.
For a jump-start on the season, purchase young plants at a garden nursery and transplant.
Since lettuce and salad greens are 80 percent water, be sure to keep the roots and the soil moist yet not oversaturated.
Dry soil adds stress to the plants, yet soil that is too wet will weaken the plants.
Many greens are “cut and come again,” so harvest the greens, leave the roots and keep watering and they will sprout another set of greens.
Harvest just above the soil line with scissors in order to keep the leaves clean and soil free. Shake off loose soil or grit.
Gardening & Seed Sources
Buy seeds at your local garden center, supermarket or hardware store. If you’re having trouble finding a specific variety check The Cook’s Garden, cooksgarden.com, or Johnny’s Selected Seeds, johnnyseeds.com. For gardening tools or containers like the one shown visit the Gardener’s Supply website, gardeners.com.

Monday, May 10, 2010

Whole-grain Sweet-Potato Pancakes

Whole-grain Sweet-Potato Pancakes

Filled with whole-grain goodness and rich in vitamin A, these easy-to-make pancakes -- served with a sprinkling of cinnamon or drizzle of maple syrup -- can be served for breakfast, lunch or even dinner. Use fresh-cooked, mashed sweet potatoes. Leftover pancakes can be individually wrapped and placed in a zippered plastic bag in the freezer. Simply heat in the microwave for a quick, healthy meal or snack.

Makes 12 pancakes (12 servings, 1 pancake per serving)

Ingredients
3/4 cup whole-wheat flour
2 tablespoons Simply Sweet or Stevia (optional)
3 1/2 teaspoons baking powder
3/4 teaspoon sea salt
1 1/2 teaspoons ground cinnamon
1/4 teaspoon nutmeg
1 1/4 cups mashed sweet potatoes
1 1/2 cups unsweetened soy or nut milk
2 large eggs
3 tablespoons cold pressed oil

Directions:
1. Whisk dry ingredients together in a large bowl.
2. In a separate bowl, mix remainder of ingredients. Add to dry ingredients and stir just until all ingredients are moistened.
3. Preheat griddle or skillet and coat with a small amount of oil or cooking spray.
4. Drop batter by heaping 1/3 cup portions onto hot surface and cook until bubbles form. Turn pancakes over and cook until dark golden brown and cooked throughout.
5. Serve immediately.

Thursday, May 6, 2010

Healthy Eating Tips

There is no fitness goal which you can achieve without first cleaning up your diet. Changing your diet is one of the biggest challenges when faced with improving ones health. Most people are used to eating highly processed foods on everyday and stopping that can be difficult. It isn't impossible and once you make it a habit to eat healthier, it becomes a part of your life.
Basically eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: "if man made it, don't eat it."

A person that eats clean generally practices the following:
Eliminates refined sugar
Cooks healthy meals
Packs healthy meals
Makes healthy choices when dining out
Drinks a lot of water
Eats 5-6 small meals per day
Eliminates alcoholic beverages (or significantly limits it)
Always eats breakfast

Wednesday, May 5, 2010

Homemade Sausage

Homemade Sausage
Prep Time: 5 min
Cook Time: 60 min
Rating: Unrated
Ease of Preparation: Easy
Servings: 9


Ingredients (use organic ingredients where available):
1 pound turkey ground meat
1 package Simply Organic Spicy Taco Mix ( Pure Foods/Local Health Food Store)
1 teaspoon sea salt
1 packet truvia

Directions:
In a large mixing bowl, combine ground turkey meat, Simply Organic Spicy Taco Mix, salt and one packet of truvia. Knead ingredients well, ensuring seasoning is equally dispersed. Divide meat in two sections and roll into logs. Wrap in plastic and refrigerate overnight.

Preheat oven to 300 degrees. Bake for 50 to 60 minutes or until center reaches degrees. Store in refrigerator no longer than 5 days. Slice when ready to serve.

Monday, May 3, 2010

A new cracker that's gluten and wheat free.

Mary's Gone Crackers
I just tried these. I really liked them! I ate them with cream cheese. They would be really great with chicken or tuna salad. I found them locally at Albertson's. I included the link at the bottom.

Original Seed Cracker
A crisp delicious cracker with a rich nutty flavor. Wheat-free, Gluten-free and organic. Made of organic whole grain brown rice, organic quinoa (keen-wa: a high protein seed/grain), organic flax seeds and organic brown sesame seeds, with no added fat. Surprisingly satisfying on their own or with your favorite toppings. Always hold their crunch; unlike any other cracker you've ever had--they will soon become a staple in your cupboards.

http://www.marysgonecrackers.com/ns/products.php

Butter Sesame Crackers

Butter Sesame Crackers
Makes 24 crackers

Ingredients:

3 ounces almond flour
2 teaspoons granular Truvia or Stevia
1 egg white
pinch of Sea salt
tiny pinch of teaspoon onion and garlic powders
3 teaspoons sesame seeds
2 tablespoons salted butter, at room temperature

Directions:

Combine all ingredients, making sure that the butter is mixed in well. Refrigerate for 20 minutes, and once the dough has chilled, drop it onto a wax paper lined baking sheet using a teaspoon (each teaspoon-full should yield about 4 “drops” or crackers).

Once all dough is on the sheet, roll each one into balls. Cover the balls with plastic wrap, and press down on each ball (over the wrap) with a hard surface (bottom of a glass works well). You’ll want to press all the way down, as far as it will go, as you want these crackers to be completely flattened.

Once all balls have been flattened, remove the plastic wrap, and pierce each cracker with a fork. Bake at 325 F for 20 minutes (until browned). Cool at room temperature, and store in an airtight container to prevent from getting soggy.

Saturday, May 1, 2010

Are you a junk food junkie?

Are you a junk food junkie?
Cleo Tools Print Send to friend Comments Archive 18 Feb, 2010
It’s time to retrain your sugar-addled brain to accept healthy stuff. Ladies, welcome to food rehab.

Have Your Say
"We want to know what you think! To tell us your opinion on this article, just add a comment below. "

Comment Brace yourself for a fairly intense scientific finding: The independent, not-for-profit Scripps Research Institute in the US has found that the brain responds to junk food the same way it does heroin.

So, apparently, your arvo Kit Kat is in the same category as a class-A drug. Furrowing your brow in disbelief? So did we. So we called in the big guns for an immediate explanation.


The sugar hit
Junk food is cheap, readily available and advertised everywhere. Heroin is quite the opposite. So how can these two very different things have the same negative, addictive effect on your brain? According to David Kessler, former head of the Federal Drug Administration (FDA) in the US, scientists at food corporations have combined sugar, salt and fat in ways that are “hyper-palatable”.

They’ve invented “Frankenstein” foods that take massive willpower to resist – he cites Heinz Tomato Sauce and Starbucks white chocolate mocha Frappuccinos as examples. Kessler says that this kind of chemically composed food works on the brain’s pleasure centre the same way drugs do. “The real problem is we’ve created a world where food is always available and it’s designed to make you want to eat more of it,” he says. “For many people, modern food is simply impossible to resist.”


A real addiction?

Dr Russell Keast, an obesity expert from Deakin University in Victoria, agrees that processed foods are engineered to be extremely tasty, and adds that our addiction to them can be explained by evolution. “Salt, sugar and fat are essential nutrients that were scarce for millions of years, so humans developed complex appetites for them. However, today, these compounds are everywhere. And our bodies haven’t evolved fast enough to deal with the change.”

So, here we are, with huge caveman cravings for salt, sugar and fat in a society that’s brimming with them. Scripps Research Institute also discovered that junk food addicts develop a tolerance, and require much more food to feel satisfied. “They lose control,” says Paul Kenny, who headed the study. “This is the hallmark of addiction.”


Getting clean

Melanie, a 27-year-old teacher, jokes that she’s a reformed junk food addict. “I used to eat takeaway every day,” she says. “Macca’s, fish and chips, KFC, pizza, everything. I’d wash it all down with soft drink and still feel hungry. Sometimes, I’d wake up in the middle of the night wanting corn chips and chocolate, and I’d drive to the servo at 3am to buy them. I weighed more than 90 kilos when I was living like that.”

So how did Melanie kick the habit? “It was hard,” she admits. “I really was addicted, just craving junk all the time. The main things I did to get back on track were walking everywhere, going to the gym, and not keeping processed food in the house.”
Food psychologist Denise Greenaway from rainbowfood.com.au says Melanie deserves praise for sticking it out and getting her body back into a healthy weight range.

Greenaway has worked with hundreds of obese women, so she’s in a unique position to give advice on breaking the junk food pattern. If you’ve fallen into the sugar/salt/fat trap, follow her steps below to find your wellbeing again:


Get your tastebuds back

“If your tastebuds have been contaminated by salt and sugar since childhood, they’ll have lost sensitivity. I give my clients a 28-day natural eating program so they can get their sense of taste back. When they’ve finished the plan, they often remark, ‘I had no idea fruits and vegies had natural sweetness’,” says Greenaway.


Keep your blood sugar up

“Eat balanced meals every three hours [dietitians define a balanced meal as 50 per cent vegies or fruit, 25 per cent protein, and 25 per cent complex carbs], and snack on whole foods that’ll sustain you, like nuts or fruit,” recommends Greenaway. “This will keep the bingeing at bay.”


Stay positive

“Recognise that eating unprocessed food makes you feel great – and use that as ammunition when your inner sugar monster appears. Think, ‘I’m going to have a banana instead of chocolate because it’s good for me, it’ll keep me fuller for longer, and it won’t cause a sugar crash’, instead of ‘No Mars Bar for you!’.”


Listen to your body

“If you’re craving sugar, your body wants carbs. So supply it in the form of wholewheat toast or cereal. If hot chips are all you can think about, feed yourself some good fat, like avocado on toast with a drizzle of olive oil. Salt cravings can be satiated with a bowl of steamed vegies and a pinch of rock salt.”


Make it appetising

“Try to present your meals beautifully, like you’re in a classy health resort, or at an expensive restaurant,” says Greenaway. “You want to feast your eyes, as well as your [reacquired] tastebuds, so put together brightly colourful fruit platters and salads. It’s all about quality over quantity.”


http://www.cleo.com.au/Are-you-a-junk-food-junkie.htm

Friday, April 30, 2010

Asparagus, Turkey or Chicken Sausage and Egg Pasta

Ingredients
Salt and pepper
1 pound tagliatelle or fettuccine pasta ( I use Brown Rice or Gluten Free Pasta)
1 pound thin asparagus, cut into 2-inch pieces on an angle
1/4 cup Extra Virgin Olive Oil
1/4 pound Turkey or Chicken Sausage and chop into 1/4 inch pieces
4 cloves garlic, finely chopped
1/2 cup dry white wine (I substitute the wine with lemon juice)
3 egg yolks, beaten
Freshly grated Parmigiano-Reggiano cheese, I use Cream Cheese instead.
2 tablespoons chopped fresh thyme, about 2 palmfuls
1 tablespoon grated lemon peel

Preparation
Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. Add the asparagus in the last 2 minutes of cooking. Drain, reserving 1 cup of the pasta cooking water.
While the pasta is working, in a large skillet, heat the olive oil, 4 turns of the pan, over medium heat. Add the chicken or turkey sausage and cook for 2 minutes. Lower the heat to medium-low and stir in the garlic for 2 minutes. Add the wine or Lemon Juice and cook until reduced slightly, 1 minute. Lower the heat to the lowest setting.
In a medium bowl, combine the reserved pasta cooking water and the beaten egg yolks to temper the eggs. Add the drained pasta to the sausage mixture in the skillet. Season with the cheese, thyme, lemon peel and pepper. Pour in the egg mixture and toss vigorously to thicken the sauce, 1 to 2 minutes.

Ricotta-and-Radish Crostini

Ingredients:
Eighteen 1/4-inch-thick baguette slices or Gluten and Yeast free bread
1/2 cup plus 1 tablespoon ricotta cheese
1 tablespoon fresh lemon juice
1/2 teaspoon salt, plus more for sprinkling
1 pinch pepper
24 thin slices radish
Grated lemon peel, for serving

Directions:
Toast eighteen 1/4-inch-thick baguette slices or Gluten and Yeast free bread, cut on an angle, in a 350° oven. Stir together 1/2 cup plus 1 tablespoon ricotta cheese, 1 tablespoon fresh lemon juice, 1/2 teaspoon salt and a pinch pepper. Spread the ricotta mixture onto each toast and top each with 4 thin slices radish, a sprinkle of salt and grated lemon peel.

Shrimp-and-Bean Salad

Ingredients:
1/2 cup extra-virgin olive oil
Grated peel and juice of 1 lime
1 teaspoon dried oregano
Two 15-ounce cans black beans, rinsed
4 cups shredded escarole
1/2 pound jicama, peeled and cut into 3/4-inch cubes (about 2 cups)
2 scallions, thinly sliced
1/2 cup chopped cilantro, plus more for sprinkling Salt and pepper
1 pound frozen peeled and deveined large shrimp, thawed Defrost frozen shrimp in a resealable plastic bag submerged in water for 10 minutes.

Swap in 2 cups chopped cucumbers for the jicama.

Directions:
In a large bowl, whisk together 6 tablespoons olive oil, the lime peel, lime juice and oregano. Add the black beans, escarole, jicama, scallions and cilantro; toss. Season with salt and pepper; divide among 4 plates.

In a large skillet, heat the remaining 2 tablespoons olive oil over high heat. Add the shrimp, season with salt and pepper and cook, turning once, until just opaque, about 5 minutes. Arrange on top of the bean salad and sprinkle with more cilantro.

Black Bean and Avocado Burritos with Jicama-Cucumber Slaw

Ingredients:
3 tablespoons extra-virgin olive oil
Two 15-ounce cans black beans, rinsed
2 cloves garlic, finely chopped
Salt and pepper
4 burrito-size flour tortillas (yeast and gluten free)
1 avocado, peeled and diced
1 8oz Cream Cheese
1 tablespoon fresh lemon juice
1 english cucumber, cut into matchsticks
1/2 jicama (about 1/2 pound)—peeled, thinly sliced, then cut into matchsticks Use a vegetable peeler to thinly slice the cucumber lengthwise, then halve each slice crosswise before cutting into matchsticks.

Stir thinly sliced scallions or chopped cilantro into the garlic black beans, or add finely chopped jalapeño to the slaw.

Directions:
In a large pot, heat 1 tablespoon olive oil over medium heat. Add the beans and garlic and season with salt and pepper. Cook, mashing, until warmed, about 5 minutes.

Wrap the tortillas in a paper towel and heat in the microwave for 1 minute. Lay flat on a work surface and divide the beans, avocado and cheese among them; roll up like burritos. Wrap in paper towels and microwave until the cheese is melted, 1 to 2 minutes.

In a large bowl, whisk together the lemon juice and remaining 2 tablespoons olive oil; add the cucumber and jicama and toss and season. Serve with the burritos.

Friday, April 23, 2010

Best & Worst Breakfast Cereals

We’ve all heard the studies that show breakfast consumption is related to weight loss. For those who haven’t, the results are pretty clear: Breakfast eaters carry less body fat than non-eaters. Yet surprisingly, nearly 40 percent of us still skip breakfast, according to a poll conducted by ABC News. For those who do eat breakfast, about a third choose cereal. That makes it America’s favorite breakfast food. But whether that’s a good thing or not pivots on the choices we make in the supermarket.

http://health.yahoo.com/experts/eatthis/50831/best-amp-worst-breakfast-cereals/

Sunday, April 11, 2010

Lemon Pasta with Arugula and Pine Nuts

Lemon Pasta with Arugula and Pine Nuts

Ingredients:
4 ounces pine nuts, toasted
1 pound angel-hair pasta
4 tablespoons olive oil
4 large garlic cloves, minced
1 pound baby arugula,rinsed
salt and pepper to taste
1 1/2 cups grated Parmesan cheese ( I don't add the cheese) I left it in for those of you that love cheese.
juice of 1 lemon

**You could add chicken sausage or turkey ground meat to this recipe also.**

Preheat oven at 350.
Place pine nuts on an ungreased baking sheet and toast about 8 minutes or until golden brown.
Cook pasta in salad water according to direction;drain and keep warm.
While pasta is cooking heat 2 tablespoons of the oil in a large skillet over medium heat;add garlic and saute about 5 min. Add arugula to the garlic and cook until wilted, about 7 minutes more. Season arugula to taste with salt and pepper.
In the skillet, toss the pasta with arugula and toasted pine nuts until well mixed.
Remove from heat and add cheese,lemon juice, and the remaining 2 tablespoons of olive oil.
Serve warm with additional Parmesan if desired.

Spaghetti with Turkey Meat Sauce

1 pound whole wheat spaghetti
2 tablespoons extra-virgin olive oil
1 onion, chopped
2 cloves garlic, thinly sliced
1 pound ground turkey
Salt and black pepper
1 28-ounce can organic or fresh diced tomatoes
1 teaspoon crushed red pepper
1/4 cup chopped parsley

In a large pot of boiling,sea salted water, cook the pasta according to package directions until done; drain

In a large nonstick skillet, heat the olive oil over medium heat; add the onion and cook until softened, about 8 minutes. Add the garlic and cook for 1 minute more. Increase the heat to medium-high, crumble in the turkey, season with salt and black pepper and cook until the turkey is just no longer pink, about 5 minutes. Stir in the tomatoes and crushed red pepper and cook, stirring occasionally, until thickened, about 15 minutes. Stir in the parsley.

Serve the pasta with the sauce.

Secrets of Healthy Shoppers

Seared shrimp and spring vegetables

Seared shrimp and spring vegetables

Ingredients:
12 large shrimp,patted dry
1 bunch asparagus, cut into 1-inch pieces
1 cup cherry tomatoes, halved
1 cup sliced red onion
2 cups baby spinach

Directions:In a large skillet, heat 2 tablespoons extra-virgin olive oil over medium-high heat. Season the shrimp with salt and pepper, add to the skillet and cook for 1 minute. Add the asparagus, cherry tomatoes and red onion and cook for 2 minutes. Turn the shrimp, then cook until the tomatoes are shriveled and the shrimp are cooked through, 2 to 3 minutes. Remove from the heat. Stir in the spinach, then cover and let stand until the spinach is wilted, about 1 minute.

Thursday, April 8, 2010

My favorite salad dressing...it's so good!

Annie's Naturals Lemon & Chive Dressing
Lemon & Chive Dressing (vinegar-free), an iridescent, light and lemony dressing that’s buttery on the palate (but dairy- and gluten-free) and decadent on just about anything! With the bright, sunny splash of citrus and the garden-fresh herbal infusion of shallot, garlic, and chive, Lemon & Chive Dressing is the perfect addition to green and roasted potato salads, and a flavorful marinade for fish, chicken, and tempeh. Oh, and did we mention it’s fabulous brushed on grilled seasonal vegetables?

INGREDIENTS: Expeller-pressed Canola Oil, Water, Lemon Juice, Garlic, Sea Salt, Shallots, Mustard Flour, Black Pepper, Chives, Xanthan Gum.
Vinegar Free, Gluten Free, Dairy-Free, No Added Sweetener, and Soy Free


I'm back from my vacation!

Vacation was great...now I need to detox from my vacation! My focus is food and what we I eat and what I feed my family. I have committed myself to focus on this blog and and post every day. I will post new recipes, products that I like, interesting facts and articles that I find. I would love to read comments about what I blog about. If there is a subject that you find interesting please let me know.

This site tracks everything!

This site tracks everything!! You can enter a recipe, track your calories. I can't wait to really try it out, and I thought you would too! Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com

www.nutritiondata.com

Blogger Buzz: Blogger integrates with Amazon Associates

Blogger Buzz: Blogger integrates with Amazon Associates

Wednesday, March 24, 2010

Black Bean Dip

Black Bean Dip

2 (16-ounce) cans organic black beans, drained and rinsed

1 medium red onion, chopped

1 tablespoon fresh lime juice

1 tablespoon chopped fresh cilantro

1 tablespoon olive oil

1 garlic clove, peeled

1 teaspoon ground cumin

Sea salt

Tortilla chips and, if you're with that sort of crowd, assorted cut-up raw vegetables

* I use mild rotel (diced) I just add a couple of teaspoons. I prefer doing it this way...much faster.

* I find gluten free tortillas at the grocery store just read the label. I cut them up into tortilla chips and pan fry them in grape seed oil. You can use any oil you would like. When done I sprinkle with sea salt.

Mediterranean Vegetable Stew

Mediterranean Vegetable Stew
Ingredients:
1 medium eggplant, chopped
2 zucchini, chopped
1 red or green bell pepper, or half of each color, seeded, diced
1/2 cup chopped onion
3 large tomatoes, chopped, or 1 can (14.5 ounces) diced tomatoes
1 tablespoon tomato paste
2 cans garbanzo beans, (14 oz. each), drained and rinsed
1 can artichoke hearts packed in water, (14 oz.), drained and quartered
1 1/2 teaspoons dried leaf oregano
freshly ground black pepper
salt
crushed red pepper flakes, to taste
1 package egg noodles, cooked
Preparation:
Combine all ingredients except noodles in slow cooker and stir well. (Sometimes I also add a Tbsp. of tomato paste for a thicker stew.) Cook on LOW for 7 to 9 hours. Serve with hot cooked noodles.

Spinach Salad with Spiced Walnuts and Fire Roasted Red Bell Pepper

Spinach Salad with Spiced Walnuts and Fire Roasted Red Bell Pepper
INGREDIENTS
1 Medium Red Bell Pepper
¼ small Red Onion, thinly sliced
6 Cups Baby Spinach Leaves, loosely packed
1/2 Cup raw unsalted Walnuts, chopped
1 tsp freshly squeezed Lime juice
Pinch (⅛) tsp granulated Garlic (or approx. ½ clove Fresh Garlic)
Pinch (⅛) tsp Chili Powder
Pinch (⅛) tsp Sea Salt
½ Tsp Olive Oil
3 tsp fresh Cilantro, minced
DIRECTIONS
Start by cleaning and drying the Spinach. All Vegetables and Herbs should be well-cleaned to remove all dirt.
Preheat the grill to high. Place the Bell Pepper directly on the grill and cook for 10 to 15 minutes, turning frequently. Cook until the skin is charred black. Transfer the pepper to a plastic or paper bag, close the bag, and set aside for 15 minutes. When the pepper is cool enough to handle, peel off the charred skin and discard the seeds, stem and white membrane. Slice the pepper into thin (1-inch) strips, and set them aside.
If using an indoor stove, do the following instead: Heat a dry, heavy-bottomed skillet over medium heat on the stove-top and toast the Walnuts for about 5 minutes, shaking the pan frequently until the Walnuts are golden brown.
Once toasted, place the Walnuts in a small bowl and toss with the Lime juice while they are still warm.
Sprinkle on the Garlic, Chili Powder, and ⅛ tsp of Sea Salt. Toss to distribute evenly and set aside. Toss together the Spinach, Onion and Orange juice mixture. Distribute evenly among 2 chilled plates or bowls. Top the Spinach with the Bell Pepper strips and sprinkle with the Spiced Nuts. Grind a little Black Pepper on each one, and sprinkle evenly with the Cilantro. I'm going to use Annie's Lemon & Chive dressing (Vinegar Free)
Serve Immediately.