Ever wonder what vitamins you are getting from the food you eat?
Ever wonder what vitamins you are getting from the food you eat?
Here’s a great chart showing what vitamins come from…..
#chart #fruit #veggies #vegitarian #freshisbest #veggiesheal #fruitheals #healthyfood #healthychoices #healthylife #anappleada
To your health
Feeling Ill? Fruits and Veggies that will make you feel better
Which fruits & veggies are good for what illnesses? Here’s a great chart to point you in the right direction!
#chart #fruit #veggies #vegitarian #freshisbest #veggiesheal #fruitheals #healthyfood #healthychoices #healthylife #anappleada
To your health
Tahini….A Great Mayo Alternative
TAHINI a Great Mayo Alternative
I want to share with you how to replace some of the unhealthy ingredients in your favorite foods with healthy substitutes —
It’s also good for your waistline — and your whole body!
This is a healthy alternative to calorie-heavy sauces and mayo is not only delicious…it actually taste even better!!!
I’m talking about Humus, packed with nutrients that benefit your body — inside and out. Just take a look at what is in hummus and you’ll see why you should make it part of your regular diet:
Chickpeas: An excellent source of protein, fiber and lots of essential nutrients. They keep you feeling full, so you’re less likely to overeat or snack on junk. It’s a slow release carb, so you get steady energy instead of eight blood sugar spike.
Olive oil: Loaded with healthy fats and powerful antioxidants–which have been linked to improve heart function and reduced body weight.
Garlic: an excellent source of manganese, vitamin C, B6, selenium, and lots of other essential nutrients, which are a good for your immune system, healthier blood pressure, and improve bone and joint health.
Lemon juice: potent source of vitamin C a powerful antioxidant that supports healthy your cells and skin and helps with weight loss.
Tahini (Ground Sesame Seeds): Rich in “good” fat witch from much better heart health and phytosterols, linked to help your cholesterol levels.
You might be wondering…What can I do with hummus, besides use it as a dip for bread or veggies?
Here’s some yummy ways to add healthy hummus to your meals:
- Use it in place of mayo as a spread on sandwiches, or when making tuna or chicken salad. It’s also delicious in potato salad!
- Choose hummus instead of flour or cornstarch to thicken soups and stews. Replace the cream in your chowder with a little hummus. It’s a healthier option — and it’ll add a surprisingly delicious flavor.
- Coat lamb, chicken, or salmon with hummus, then bake until done. It creates a crispy crust that keeps everything moist. For more crunch and flavor, sprinkle on some sliced almonds or pecan pieces.
- Use hummus in place of cream- or cheese-based sauces. Not only will you love the taste — you’ll increase your fiber intake… and avoid tons of unnecessary
- Make deviled eggs with hummus instead of mustard and mayo. Add a light dusting of cayenne pepper if you’d like a little ‘fire’!
It’s really easy to make your own — and a whole lot cheaper than buying it.
- Ingredients:
- 1 can chickpeas, drained (save a little of the liquid)*
- ¼ cup lemon juice
- 1 clove garlic, minced
- 1 tsp sea salt
- ¼ cup tahini
- 2 Tbsp extra virgin olive oil
What to do:
Place all ingredients in a blender or food processor and blend until smooth.
* If your hummus is too thick, add a little of the liquid you saved when you drained the chickpeas.
That’s all there is to it!
And, as always, I encourage you to experiment in the kitchen. For instance, sometimes I like to add some roasted sweet potato to the mix. It adds a little sweetness — and a whole lot of vital vitamins, minerals, and fiber.
To your health
Get Out and Go Hiking – Explore Mt. Charleston
It’s Summertime!
What a great time of the year in Southern Nevada. A favorite pastime of mine is to get out of the heat from the city and take a short drive up to Mt. Charleston. Mt. Charleston is part of the Spring Mountains National Recreation Area.
If you haven’t been up there lately, you MUST check out the new Spring Mountain Visitor Gateway. The Spring Mountains Visitor Gateway site is a destination in itself. This 128acre complex has reclaimed land from a golf course into public buildings, trails, exhibits, and more.
Also, check out the great number of trails and hikes that are suitable for all levels of activity.
Always remember when you go up to the mountains, out in the wilderness or hiking for an extended period of time…do the following:
- Hydrate! Bring enough water.
- Wear the correct clothing. Hiking boots or protective shoes.
- Sunblock. Don’t forget to protect your skin.
- First Aid Kit. Even if it’s small. Bring a few things in case you get a “boo-boo”.
- Food for the Day. Snack on some yummy things like fruit, nuts and cut veggies.
- Map. Know your surroundings. Here’s a trail map of the area.
Enjoy yourself!
To your health
Black Bean Brownies…YUMMY Copy
Have you ever looked at a mouth-watering dessert and thought…
“I want it, but I shouldn’t…” It’s like the sweetest things in life always come with a side order of guilt. It can feel so unfair…
It doesn’t have to be that way. With just a few simple substitutions you can turn that waistline-sabotaging into something that tastes good…And actually good for you. FOR REAL!!!
Here’s an easy way to turn an all-time favorite into a healthy treat:
BROWNIES
With a one-ingredient substitution, your brownies could help:
- Kick start your weight loss goals, since they’ll be filled with fiber and protein to keep you fuller longer.
- Support your bones and joints with calcium and zinc, so you can feel strong and stay active throughout the day.
- Manage healthy cholesterol and triglyceride levels, supporting your heart health.
- Maintain healthy blood pressure levels, especially when you use this as a substitute for refined carbohydrates (like in this recipe).
What’s this “secret ingredient”? “BLACK BEANS”
I know, it might sound a little crazy, but it’s a great way to pack your brownies with nutrients without sacrificing flavor.
BLACK BEAN BROWNIES RECIPE
- 1 15-oz can low sodium black beans
- 2 Large eggs room temperature
- 1/4 cup melted coconut oil
- 2 oz melted bittersweet chocolate( at least 70% cocoa)
- 1 1/2 tsp vanilla extract
- 1Tbs brewed coffee (decaf ok)
- 3/4 cup unsweetened cocoa powder
- 1/2 tsp baking soda
- 1/2 tsp sea salt
- 3/4 cup coconut sugar
- Powdered sugar for serving
Instructions:
- Drain and rinse black beans thoroughly, and set aside.
- Preheat oven to 325. Line an 8-inch square baking pan with parchment paper and set aside.
- In a food processor fitted with an “s” blade (or blender) combine beans, eggs, coconut oil, melted chocolate, vanilla, and coffee. Process until very smooth.
- In separate bowl whisk together all dry ingredients: cocoa powder, baking soda, sea salt, and coconut sugar until no lumps remain.
- Make a well in the center and pour the bean mixture into the cocoa powder mixture.
- Stir to combine well, then pour mixture into the baking pan.
- Bake for 25-30 minutes, until the brownies spring back when touched, remove from heat.
- Allow to cool COMPLETELY before sprinting with the powdered sugar
- Once cooled slice and serve*
*NOTE: I know its hard but until brownies are Cooled, they will fall apart when cut, so….. be Patient!!!!
Next time you have a get-together, serve these brownies and see if your friends and family can tell the difference…
I love doing this, because people are so shocked when they find out what’s in them, and how healthy they are.
Then, they always go back for seconds… guilt-free!
To your health!
Salmon and Spinach Frittatas
This is one of my favorite healthy brunch recipes!!
The eggs are loaded with protein, which helps to fill you up, give you energy, and fire up your fat-burners…
The spinach is chock-full of fiber, calcium, iron, and a bunch of other important vitamins and minerals…
The salmon provides a healthy dose of B vitamins, potassium, selenium, and protein.
The result: a delicious treat that is good for your heart, your bones, your blood pressure, and your brain, and can help with weight management.
Here’s what you need (serves 8):
- Coconut oil spray
- ½ onion or more diced
- 1 12-oz bag baby spinach, chopped
- ½ tsp salt
- ½ tsp pepper
- 4 oz smoked salmon, finely chopped
- 10 eggs (use only 5 yokes & all 10 whites)
- 3 oz fresh, cubed, or shredded cheese of your choice (I like feta)
Here’s what you do:
- Preheat your oven to 350
- Combine the eggs salt, pepper, onions, spinach in a bowl, then stir in the cheese. Coat 8 8-ounce ramekins with cooking spray. Add 3 tbsp of the salmon mix and ¾ cup of the egg mix to each ramekin.
- Put them on a baking sheet and bake for about 25 minutes. They’re done when a toothpick stuck in the middle comes out clean.
- Well, they were a huge hit with my friends, and I think you’ll love them, too.
And after you take your first delicious bite and start to enjoy the flavor, what’s the next thing you should do?
Put down your utensils! Remember, that simple trick helps you slow down your pace, eat less food, feel full faster — and allow you to enjoy your food!
To your health!
The topic of “HANGRY”
Roasted Cauliflower
Roasted cauliflower?
Been there, done that. But roasting a whole head of cauliflower?
Now I’ve got your attention. This recipe has you slathering cauliflower in a spicy yogurt marinade and roasting it at a high temperature. The result is an amazingly delicious dish that’s as dramatic in presentation as it is easy in preparation. Serve it with a big green salad (I suggest lime juice and olive oil for the dressing) for an easy weeknight supper or your next “the vegetarians are coming to dinner” party.
Ingredients
1 tablespoon vegetable oil
1 head cauliflower
1½ cups plain Greek yogurt
1 lime zested and juiced
2 tablespoons chile powder
1 tablespoon cumin
1 tablespoon garlic powder
1 teaspoon curry powder
2 teaspoons kosher salt
1 teaspoon black pepper
Instructions
1. Preheat the oven to 400° and lightly grease a small baking sheet with vegetable oil. Set aside.
2. Trim the base of the cauliflower to remove any green leaves and the woody stem.
3. In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.
4. Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)
5. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.
6. Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.
Risotto with Shellfish and Squid
Chorizo and cheese punch this dish up;
Pair with a light-bodied red like Gamay or Pinot Noir
Ingredients
3 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
1/4 cup diced dried chorizo
2 medium yellow onions, diced
3 cups carnaroli rice
1/2 cup plus 3/4 cup dry white wine
3 cloves garlic, 2 minced and 1 slivered
8 cups strong chicken stock, divided
1 teaspoon squid ink (optional)
1 tablespoon plus 1 teaspoon butter, divided
1 shallot, thinly sliced
1/4 cup mixed sweet peppers, diced
1/2 pound mussels
1/2 pound Manila clams
2 tablespoons chopped fines herbes (parsley, tarragon, chive)
1/2 pound squid, cleaned and cut into 1/4-inch pieces (tentacles optional but encouraged)
1/2 cup grated Grana Padano, plus more to shave as garnish
Zest of 1 lemon, finely grated or finely minced
2 tablespoons truffle oil
Instructions
1. Soak all shellfish in cold, salted water for 1 hour to clean off the sand. Drain and reserve.
2. In a medium, short-sided pot set over medium heat, warm 3 tablespoons olive oil. Add the chorizo and onions, and cook until the onions are translucent. Add the rice and cook, stirring gently, until it smells toasted, about 4 minutes.
3. Once the rice is toasted, deglaze the pan with 1/4 cup white wine. Add the minced garlic, then add 1 1/2 cups chicken stock. Stirring continuously, let the rice absorb the liquid, then add another 1 1/2 cups stock, stirring until absorbed. Repeat twice more with 1 1/2-cup additions (totaling 6 cups), until the risotto is just al dente.
4. Add the squid ink and season to taste with salt and pepper. (The ink will make the risotto saltier, so use a light hand.)
5. Melt 1 teaspoon butter with 1 teaspoon olive oil in a sauté pan over medium-high heat. Add the shallot, slivered garlic and peppers, and sauté until fragrant, about 1 minute. Add the shellfish and toss. Deglaze with 1/4 cup white wine and 1 cup stock. Add the herbs and squid, and toss lightly.
6. Remove the risotto from the heat, then add the grated Grana Padano, 3/4 cup white wine, 1 tablespoon butter and the lemon zest. If it becomes too thick, add up to 1 cup more stock.
7. Divide the risotto among 6 shallow bowls. Top with the shellfish mixture and finish with a drizzle of truffle oil and a few shavings of Grana Padano. Serve immediately. Serves 6.
20 Minute Turkey, Bean and Spinach Soup
This healthy soup recipe comes together in 20 minutes or less, but it is packed full of protein, vegetables, and most importantly, flavor! Your whole family will love it.
Serves: 6
Total time: 20 minutes
Prep time: 5 minutes
Cook time: 15 minutes
Ingredients
1 tablespoon extra virgin olive oil
1 pound extra lean ground turkey
1 medium yellow onion, diced
1 clove garlic, minced
pinch of red pepper flakes
1/4 teaspoon black pepper
1 teaspoon dried oregano
1/2 teaspoon dried basil
1 (14.5 ounce) can Diced Tomatoes
1 (15.8 ounce) can great northern beans, drained and rinsed
8 ounces baby spinach
3 cups low-sodium chicken broth
1/2 cup Grated Parmesan Cheese, plus extra for garnish
Instructions
1. Heat the oil in a large pot over medium-high heat. Brown the turkey with the onions, garlic, red pepper flakes, and pepper until the turkey is cooked through and then onions are translucent (about 7 minutes).
2. Add the oregano, basil, tomatoes (with liquid), and beans. Stir to combine.
3. Reduce heat to medium-low, add spinach and cover for about 2 minutes or until spinach is wilted. Stir to combine. Add broth, stir, and increase heat to medium. Continue to cook until heated through – about 5 minutes. Remove from heat, stir in Grated Parmesan Cheese, and serve.
4. Add broth, stir, and increase heat to medium. Continue to cook until heated through – about 5 minutes.
5. Remove from heat, stir in Grated Parmesan Cheese, and serve.