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Chia seeds – the fat melting secret!

chia seed pudding

Chia seeds are jammed packed with with beneficial nutrients that provide a lot of health benefits. They are ideal for anyone on a gluten free or vegan diet. Despite how they look chia seeds are really tasty and can keep you full for a long time. Add them with blueberries, bananas, raspberries for even more nutritional punch. They are great as a snack to cut binging as well as a meal replacement! There are many weight loss success stories from women who have decided to incorporate these fat melting seeds into their daily diet. They are considered one of the most effective weight loss food in the market today. If you eat just two tablespoons of chia seeds per day you can effectively loose more weight in a month than on any other diet.

What are Chia Seeds?

Chia seeds are tiny oval shaped white or black colored beads from the Chia herb. Don’t eat the brown version as these are not considered ripe. They originally hail from Central America and Mexico and were eaten by the Mayans for energy. With the intense metabolism boost they provide they were used in ancient times for such purposes. As a hydrophilic they are highly absorbent. When soaked in liquid a liquid gel forms which causes satiety when consumed.

These little tasty seeds boast a very high concentration of omega 3’s, more potassium than a banana and more calcium than milk. They also contain high levels of alpha-linolenic acid which is very beneficial for optimum heart health. Being full of antioxidants, soluble and insoluble fiber its no wonder this is a favorite for weight loss. Therefore, this makes them one of the most nutrient dense food in the world.

When cooking, its their ability to gel that makes them ideal for replacing eggs, thickener in soups and sauces and to improve the texture of gluten free breads. If you are on a vegan diet you can simply mix 1 tablespoon of chia seeds with 3 tablespoons of water per egg. Try this substitution in our fluffy oat pancake recipe.

The Slimming Effect

If you desire to loose weight aim to snack on chia pudding once a day. Alternatively you can add about 2 tablespoons of chia seeds to you favorite meals, smoothies, salads, oatmeal, yogurt or casseroles. In order to really see results only use unprocessed wholesome ingredients. Did you know that just one ounce creates a lap-band effect? This same ounce packs ten grams of fiber, nine grams of health fat and almost five grams of protein. Once they have been digested they absorb fluid making them expand in your tummy which results in satiety. Overall it creates hunger suppression no different then if you had the expensive lap-band surgery.

Interesting fact: adiponectin is a hormone that helps the body break down fat. A body that has low levels of adiponectin will have increased belly fat whereas one with high levels of this hormone will have less belly fat. Why? This is because chia seeds cause a spike in adiponectin which reduces belly fat.

Did you also know that chia helps the body cut down on insulin, a hormone that aggressively stores extra sugar and carbs we eat as fat? Another benefit of these little black darlings is that they effectively block blood sugar spikes and indirectly boost our fat burning power. Chia can make you more active helping you burn lots of calories and build metabolism boosting muscle.

Benefits of Chia Pudding

When I first started going gluten free I felt very fatigued, grouchy and miserable. One day I decided to try adding chia to my smoothies and found it to be simply amazing. Not only did I have more energy I felt full, more cheerful and lighter. Not only did they help me feel better but I was able to keep munching at bay which helped me shed some unwanted pounds. I encourage everyone to add the following recipe to their diet plans:

  • 2 cups almond milk
  • 1 tsp vanilla extract
  • ¼ cup organic maple syrup
  • ½ cup frozen strawberries (or any fruit you desire)
  • ¼ cup cinnamon
  • pinch of cloves
  • 1 scoop plant based protein powder
  • ½ cup chia seeds

In a blender, blend all ingredients except the chia seeds until smooth. Then whisk in the chia seeds. Portion into glass and place in refrigerator for at least 5 hours until gel is formed.

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Improve Satiety with Nutritious Potatoes

Potatoes are loaded with so many healthy nutritional benefits that it seems odd to omit them from your diet. When it comes to loosing weight most people are quick to eliminate them from the diet in order to reduce carbohydrate intake. By doing so you are missing out on the delicious, satisfying health benefits that these potatoes have.

Did you know that potatoes are the most highly consumed vegetable in the world? This may be due to the fact that they are easy to grow, versatile enough to be used in most dishes and affordable. Prepared the right way, potatoes can make any meal more satisfying, delicious and nutritious.

One thing I love about potatoes is that they are available all year round. There are over 4000 varieties to choose from but the most commonly used are russet, yellow, new, sweet and red. Some are too bitter to eat while others are very sweet. No matter which kind you use, always remember to scrub them clean with the skin on before using. If you want to add extra fiber to your meal keep the skin on.

Health Benefits of Potatoes

When dieting the hardest thing to achieve is satiety. That is, you want to feel fuller longer so you don’t indulge in overeating of the wrong kinds of foods. Potatoes can give you that plus help you keep your weight in check. Satiety is the result of consuming enough fiber in your diet. Any food that is high in fiber will help you prevent heart disease, balance blood sugar levels and improve your digestive health.

There are two types of fiber present in fruits and vegetables. They are insoluble fiber and soluble fiber. Soluble fiber acts like a prebiotic which improves gut health. Insoluble fiber can treat or prevent constipation or irritable bowl symptoms. Potatoes have what is known as resistance starch which includes both insoluble and soluble fiber benefits. This makes potatoes ideal when trying to loose weight.

If you suffer from high blood pressure it is because you have a deficiency in potassium and magnesium. Without enough of potassium and magnesium in your diet you will be more prone to retaining sodium which in turn raises your blood pressure. High blood pressure can lead to a stroke. Potatoes are a good source of these minerals that help to lower your blood pressure. Did you know that a potato has more potassium than a banana? or that it contains over 40% of the daily value of vitamin C our bodies need?

Quercetin and folate found in potatoes provide anti-cancer benefits to our bodies. The antioxidants protect against many forms of cancer including damage to our skin that is caused from the sun.

How to Store and Cook Potatoes

Potatoes are good for baking, mashing, deep frying, steaming, roasting, boiling, pan frying and pureeing. They can be divided into three categories. Starchy versions like Russet, yam, sweet potatoes are good for frying or baking. Waxy versions like red and fingerling are good for roasting and boiling. All the others would fall into the all purpose category of which you can either pan-fry, roast or stew to your liking.

If you store potatoes correctly they can last for a long time. Rule of thumb is to store them in a cool dry place in your kitchen. Ensure there is good ventilation and away from direct sunlight like in a cupboard or pantry. Keep the room temperature between 45-55° F to keep them from spoiling. Higher temperatures will cause them to begin sprouting.

Never store them in plastic bag because this encourages moisture to be retained. Instead, chose a basket, paper or netted options for storage. Keep them out of the refrigerator to avoid the starch content found in potatoes from turning into sugar from the cooler temperatures.

Creamy Zucchini and Potato Soup

  • 3 zucchinis
  • 5 potatoes
  • 5 cups of organic chicken broth
  • 1 tsp fennel seed, thyme, garlic powder
  • salt and pepper
  • 2 tbsp. avocado oil
  • 1 tbsp. organic butter
  1. Preheat oven to 400° F.
  2. Slice fresh zucchini into rounds and place in glass bowl. Next add oil, fennel seeds, thyme, garlic powder, salt and pepper. Mix together until all pieces are coated.
  3. Place zucchini onto cookie sheet in a single layer. Place cookie sheet in oven. Roast zucchini for 40 minutes.
  4. Wash, peel and cut potatoes into quarters.
  5. In large pot, add butter and roast zucchini. Sauté for 3 minutes. Next add 5 cups of chicken broth and potatoes. Boil on medium heat for 15 minutes.
  6. Add pot mixture to blender and blend until smooth. Serve warm.

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Protect Your Cells with Antioxidants

antioxidant rich mushrooms

Antioxidants are extremely beneficial to our bodies. They are chemicals that help the body eliminate free radicles. Essentially they are the by-products of metabolism and other bodily processes. Therefore our bodies produce this naturally.

On a daily basis, our bodies are constantly fighting off diseases, infections and harmful toxins. These toxins cause free radicles which end up attacking our healthy cells. When our cells are unhealthy cancer, stroke and heart disease risk is much higher.

Did you know that our daily routines and lifestyles introduce toxins into our bodies? These toxins often come from exposure to smoke, toxic chemicals, or alcohol. However, eating foods that are rich in antioxidants helps our immune system detoxify these toxins.

Vitamins C, E and beta carotene also known as antioxidants. Beta carotene reduces the damage caused by free radicles. Eat more foods deep in yellow, green orange or red colors. Vitamin C protects body from infections, helps heal wounds and aids the absorption of iron. Eat more citrus fruits.

Where are antioxidants found?

The best sources are in produce. But you can also find them in wholegrains, nuts, herbs, spices and some meats. Mushrooms contain a potent antioxidant that reduces the risks of high blood sugar and obesity.

Mushrooms are fat free, low in calories, which can promote weight loss without the extra fat. The most common varieties include shiitake, white, oyster, or Portobello. Choose mushrooms that are mold free and dry.

If you want to develop healthy eating habits, try adding them to stir-fry’s, salads, omelets or sandwiches. You can also increasing your mushroom intake with this tasty mushroom rice recipe. This recipe is a quick and easy way to incorporate more antioxidants into your daily diet.

Mushroom Rice Recipe

  • 7 mushrooms
  • 1 clove garlic
  • 1 onion
  • 2 tbsp. avocado oil
  • 4 cups beef broth
  • 2 cups of uncooked rice
  • fresh sprigs of thyme

Method:

  1. Coarsely chop the mushrooms and onion. Mince the garlic clove and set aside.
  2. In a saucepan add the avocado oil, garlic, onion and mushrooms until lightly sauté until mushrooms are cooked.
  3. Next, stir in the uncooked rice allowing the rice to be lightly toasted. Then add in the broth, fresh thyme and reduce heat to low. Cover the pot and leave until all the liquid has been absorbed.
  4. Once cooked, stir contents of pot until well blended. Serve as a side or main dish.

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Reverse Aging with Cloves

There are many health benefits of clove spice that will surprise you. The same nail looking spice used in baking have powers to reverse ageing. This is due to the fact that cloves are full of anti-inflammatory and antioxidants known to heal damaged cells. As a result, cloves are a powerful defense against Alzheimer’s, cancer and heart disease.

Where does this nail looking spice come from?

This common spice is made from the dried flower buds of the evergreen clove tree. They are native to Indonesia, Sri Lanka and Zanzibar. Just prior to the clove flower opening it is picked and dried. Cloves have been used for their medicinal properties as far back as 600AD. The name clove comes from the French word clou which means nail, and that is exactly what this spice looks like.

What Makes Cloves so Powerful?

Cell damage caused by free radicals has been found to be the root of many age-related diseases. Did you know that cloves have the highest antioxidant activity of all the common spices? Cloves reduce inflammation and fight wrinkles, sun damage and sagging of the skin. The same cloves used in cooking and baking contain vitamin A and beta-carotene, which help maintain bright flawless complexion. Not to mention the vitamin C that is also present in the spice which helps the reduce the appearance of fine lines.

Cloves can Protect your Brain

There is a strong link between inflammation and Alzheimer’s disease. Cloves are effective at reducing inflammation so if you can reduce it, it can actually treat the effects of the disease. There are so many studies that have shown the health benefits of cloves on the brain and prevent blood clots.

Reaping the benefits of clove spice

This spice is delicious when used in cooking, baked goods, soups, teas and smoothies. Try sipping on chai tea that is rich in cloves. When cooking you can use the whole cloves, ground cloves or clove oil extract which adds a warm spicy sweet flavor to your dishes.

To extract clove oil, you will have to soak the cloves in distilled water then boil for 15 minutes. Allow the boiled extract to cool to room temperature then put in fridge to allow the particles to settle. However, clove oil can be highly concentrated so its best to dilute it with a carrier oil like coconut oil, 2 drops p/1tsp, for topical use.

For a nice treat with your Chai tea, try this easy Bermudian recipe for gingerbread, which surprisingly calls for ground cloves!

Gingerbread Recipe

Ingredients:

  • 1 cup sugar
  • 2 eggs
  • 1 cup butter
  • 2 cups molasses
  • 5 cups flour
  • 3 tsp baking soda
  • 1½ tsp ground cinnamon
  • 2 tsp ground ginger
  • 1 tsp ground cloves
  • 2 cups hot water

Method:

  1. Preheat oven to 350° F; grease and flour two loaf pans.
  2. In mixing bowl, cream together butter, sugar, eggs. Blend well. Then add in the molasses.
  3. In a sperate bowl, sift together flour, baking soda, cinnamon, ginger and cloves.
  4. One cup at a time, add in the dry ingredients to the mixing bowl. Blend together until well mixed.
  5. While mixing slowly, add in the hot water. Use spatula to ensure the ingredients are well blended.
  6. Pour mixture into greased loaf pans evenly. Bake for 1 hour. Tip – use foil pan for best results. Once baked remove from oven set to cool for 30 mins before eating.

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How Do Pumpkins Aid Weight Loss?

Healthy Curry Pumpkin

Pumpkins are a nutrient dense addition to your diet. These sweet yellow vegetables are rich in vitamins B6, C, E and Thiamin. They are excellent sources of dietary fiber and omega 3 fatty acids. As a result of being rich in fiber, pumpkin can curb appetite and reduce hunger pangs. This goes a long way when you want to loose weight.

Did you know that a single cup of cooked pumpkin provides only 49 calories with grams grams are coming from fiber? Overall it is 94% water which helps to reach your daily recommended amount of water per day.

Improves Immune System Function

Having a healthy functioning immune system is key for our survival. Everything that we consume has both good and toxic elements that ultimately end up in our bodies. However, rest assure, our bodies were designed to fight off most of the toxic invaders. This is largely due to the intestines because they work to get rid of the toxins and absorb the beneficial nutrients from the food.

Our intestines function at their best when we eat lots fiber rich foods. Fiber is essential for good gastrointestinal and digestive health. Good gut bacteria helps the body to move toxins out while making it easy for our bodies to absorb the good vitamins and minerals from your food. The result is a healthier digestive system which can do its job fighting off toxic threats that enter our bodies daily.

Different Ways to Consume Pumpkins for Weight Loss

As you can imagine, being such a popular addition in cooking, there are lots of ways to prepare this little golden bit of deliciousness. If you are into juicing you can certainly create a calorie rich beverage to consume when you feel a little down. However, keep in mind that juicing will remove the fiber content from the vegetable. As a result such juices can cause more health problems because of the very high sugar content that remains.

Pumpkin soup would be an ideal way to consume the fiber content present in the vegetable. When you make the soup the recipe typically includes other vegetables, herbs and spices that ultimately increases nutrition content consumed. Cooking tip for picky eaters: pumpkins are even tastier with cinnamon and a bit of brown sugar added. This can help kids to consume the vegetable with ease.

For a quick snack you can munch on pumpkin seeds. Pumpkin seeds provide lots of protein, fiber and healthy fats, not to mention an incredible amount of vitamins and minerals that our bodies need.

Try this quick recipe for a tasty pumpkin side dish that compliments any protein like fresh Mahi Mahi fish:

Curry Pumpkin Recipe

  • 1 lb. of pumpkin
  • 1 small onion, glove of garlic
  • 3 green onions
  • ½ red bell pepper
  • 1 bird pepper
  • 2 ½ tsp of curry powder
  • ½ tsp turmeric and cumin
  • 1 ½ chicken stock
  • 2 tsps. cinnamon
  • 1 tsp brown sugar
  • 2 tbsp. avocado oil

Method:

  1. Peel, seed and cut pumpkin into chunks. Cut the small onion into pieces and finely chop the garlic. Seed and slice the bell pepper and finely chop the bird pepper. Chop the green onions as well.
  2. In a pot add the avocado oil, onion, garlic, green onions, peppers and sauté until onions are tender.
  3. Next, add the curry powder, turmeric, cumin, thyme, cinnamon and brown sugar, mixing thoroughly. Allow to cook for a few minutes.
  4. Last add the stock, pumpkin, salt n pepper to pot and leave to cook until pumpkin is tender.
  5. Garnish with fresh thyme and serve while warm.

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How Healthy is Cabbage?

Cabbage is a very healthy vegetable that comes in a variety of colors. The red, green and white versions of this vegetable are all members of the cruciferous family. This would make cabbage related to broccoli and cauliflower as well.

The edible leaves provide many health benefits to the body. The high levels of beta-carotene, lutein eases inflammation and prevent hardening of arteries therefore reducing risk of cardiovascular disease.

It is important to note that the nutritional value can easily be destroyed if you use the wrong cooking methods. In order to avoid this, use quick cooking methods like sautéing, stir frying or simply shred and eat it raw. Overcooking will not only reduce the vitamin content it will also spoil the color.

Improves Bone Health and Aids Weight Loss

This vegetable contains Vitamin K which helps with blood clotting functions and overall bone health. With 68mg of cabbage in one cup provides a good boost towards meeting the daily recommendation amount of 120mg for men and 90mg for women.

Vitamin K deficiency will result in weak bones, bruising and bleeding problems. The Vitamin C also present in the produce not only helps to boost immune system but it also helps the body to repair itself from damage.

Did you know that two cups of cabbage provides about 5 grams of fiber? Fiber is essential for the body when trying to loose weight. Fiber helps with digestion problems and does a good job lowering blood sugar levels. Fiber keeps you fuller longer.

Since this vegetable boasts low calories it is ideal for adding to your diet to help with weight loss. If you make coleslaw, use the red, green or Savoy Napa varieties. If you make sauerkraut, use either the Danish Ballhead, Late Flat Head or Premium Late Dutch varieties.

Cabbage Rice Recipe

  • 1 large cabbage
  • 1 tbsp. chopped ginger
  • 2 cups of rice
  • 4 cups of vegetable stock
  • ½ cup chopped onion
  • fresh thyme
  • 1 tbsp. butter
  • 2 tbsp. tomato paste
  • ½ tsp cayenne pepper, salt and black pepper (mixed)

Method:

  1. Dissolve tomato paste into 2-3 tbsp. of water with seasonings.
  2. Cut cabbage into large chunks. Place in pan with butter, onion, thyme, seasoning mix and sauté until soft.
  3. Once cabbage is soft add the dissolved tomato paste to pot and mix together.
  4. Next, add in ginger and raw rice. Lightly toast rice grains for about 1 minute.
  5. Then add in vegetable stock and bring to a boil. Reduce heat to a simmer for about 25 minutes or until rice is cooked. Once cooked stir rice, garnish with fresh parsley and serve.

With so many health benefits try to include cabbage in your daily diet to help you get more nutritional value for a healthier lifestyle.

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Benefits of Eating Lettuce

healthy garden salad

Lettuce is the most commonly eaten green in the world. There are varying options when it comes to leafy greens as well as varying degrees of green. Summertime is when salads are the star of every meal. Make your salads with spinach, romaine, kale or arugula for more nutritious benefits. The darker the leaves, the more nutrient rich is the lettuce.

Dark leafy greens provide plenty of antioxidants, beta carotene, fiber and calcium. Lettuce is low in calories because there isn’t much carb, fat or protein found. Some varieties provide folate, potassium and iron to our bodies when consumed. It is always a good decision to include lettuce in your diet.

Health Benefits of Lettuce

For positive health outcomes, eat dark leafy greens. Lettuce decreases risk of cardiovascular disease, cancer and other diseases. Research has found that eating dark, fibrous vegetables lowers risk of Type II Diabetes. Other nutrients found in lettuce include vitamin C, beta carotene, Vitamin K, magnesium, potassium and other B-vitamins.

Adding a bit of fat not only brings flavor but it also helps with the absorption of certain nutrients. Use oil bases for salad dressings, sauté spinach and kale in a bit of avocado oil or add a bit of butter to help the greens go down. If you want to add more taste, texture or crunch to your salads add different toppings, like onion, bacon, egg or other produce to the bowl.

How to Cook Leafy Greens

Most leafy greens can handle cooking. Spinach can be sautéed, romaine lettuce can be grilled, kale can be cooked with rice, and others can be included in stews, casseroles or stir fry. Include spinach in your omelets and collard greens to your soups. If you choose to add to soup, be sure to include closer to the end of cooking to avoid destroying the nutrient content.

Naturally the best way to eat lettuce is to enjoy them raw. While some nutrient content is lost during cooking, the majority is still preserved during the process. In some cases the nutrient value is activated by cooking. If eaten raw bear in mind they may contain food poisoning bacteria, therefore thoroughly wash them before eating. Watercress is grown in water therefore there is always the danger that the water could have been contaminated. To avoid food poising wash in clean fresh water before handling.

Different Types of Lettuce

Look for different types of leafy greens in your local grocery store, farmer’s market or in your own garden. Here is a list of dark leafy greens to add to your meals:

  • Spinach
  • Collard Greens
  • Romaine
  • Watercress
  • Mustard Greens
  • Bok Choy
  • Chard
  • Arugula
  • Cabbage
  • Endive
  • Dandelion Greens
  • Beet Greens

Leafy greens are especially good for vegans who may have trouble consuming enough calcium per day. Leafy greens can help to fill that void by providing a calcium boost to your diet. Calcium is often overlooked in diets but this can be detrimental in the long run. We consume calcium for the benefits later in life. As we age osteoporosis is more likely to occur. The best way to avoid this is to consume calcium now for benefits later.

Garden Salad with Raspberry Vinaigrette

  • ¼ red wine vinegar
  • 3 tbsp. honey
  • 1 cup of raspberries (frozen)
  • ¼ cup avocado oil, lemon juice
  • salt and pepper to taste
  • 1 carrot – thinly sliced
  • 2 scallions chopped
  • 5 cups mixed salad greens
  • ½ cucumber, quartered
  • ¾ cup cherry tomatoes
  • ½ cup feta cheese

Method:

  1. In a blender add red wine vinegar, raspberries, avocado oil, lemon juice, honey, salt and pepper
  2. Place in refrigerator until needed.
  3. In a salad bowl mix together salad greens, cucumber, carrot, scallions, cherry tomatoes and feta cheese.
  4. Drizzle raspberry vinaigrette on top of each portion and serve.

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Grill Juicy Hamburgers for Lunch

juicy hamburgers

Juicy hamburgers tend to be the star food at summer barbecues. In particular, fourth of July barbecues consist of the All -American buffet menu. You can also find pasta salads, potato salads, fresh grilled corn and hotdogs amongst the buffet. Burgers are not only a good sandwich they are excellent sources of protein, iron and vitamin B12. The simple burger comes from Hamburg, Germany. Did you know that the idea to serve a burger as sandwich was born in St. Louis, MO.

Can Juicy Hamburgers Be Healthy?

According to the USDA one hamburger with no condiments will boost your saturated fat intake. The primary ingredient, ground beef, has saturated fat. Saturated fat causes a higher risk of cardiovascular disease. Therefore, limit your saturated fat intake. However hamburgers can be healthy by the mere fact that it does provide nutritional value our bodies need. Hamburgers are a good source of protein, first and foremost, secondly they provide a good source of iron and phosphorus. The more veggies like lettuce, tomato, onion, pickles etc. you add to your burger made on a whole grain bun your nutritional intake dramatically increases.

Hamburgers are typically processed meat when purchased from a fast food restaurant. Making it at home is the healthiest option.

How to Cook Healthy Burgers

A good way to add fiber and minerals to your burger is to include whole grains like quinoa to help bind the meat. These grains are typically low-sodium yet high in fiber, vitamins and minerals.

Choose the grill option over pan frying. Grilling a burger is better than frying one as there is much less grease involved. When you grill the fat drains off from the meat however in the pan the meat sits in and baths in the fat.

Shop for leaner cuts of meat to make your juicy hamburgers from. When selecting ground beef from the butcher, choose 95% lean versions. Lean versions have much less calories and saturated fat.

Try your burger with out a bun. This will eliminate your refined carbs and reduce your calorie intake. Instead wrap it up in lettuce. Naturally without a bun the burger is messier, but it is an extremely healthier option to consider.

How to Make Juicy Hamburgers

You will need the following ingredients:

  • 5 lbs. of lean ground beef
  • 3 tbsp. of Worcestershire sauce
  • 13 dashes of cayenne hot sauce
  • pinch of red pepper flakes
  • 2 tbsp. of avocado oil
  • salt, fresh dried thyme, chopped parsley
  • sliced tomato, cheese, lettuce, bacon, sliced onions and pickles

Method:

  1. In a large bowl combine beef, avocado oil, red pepper flakes, salt, fresh ground black pepper, dried thyme and parsley, Worcestershire and hot sauce. Mix together.
  2. Spoon out mixture into hands. Form into quarter pound patties and layer them on a lined baking sheet.
  3. Pre heat grill and cook juicy hamburgers over medium hot coals. Flip after about 5 minutes and cook the other side.
  4. Serve with additional toppings and condiments as desired.

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Triple Fruit Smoothie

Triple Fruit Smoothie

Sipping on a triple fruit smoothie is ideal during the hot summer months. A smooth blend of beta carotene rich fruit does more than just refresh you on a hot summer day. This unique blend can actually help keep your arteries relaxed and your blood pressure low. The triple fruit smoothie contains bananas, mandarin oranges and mango. Add in healthy dairy and you are not only refreshed but relaxed from the inside out.

Keep Arteries Clear with Beta Carotene

During the pregnancy of my second son I developed preeclampsia. This is basically high blood pressure. In an effort to lower my blood pressure readings, I ate more oranges. Oranges, mandarins and carrots are all orange due to the plant pigment, beta-carotene. This gives the fruit its orange color and cuts the risk of high blood pressure by blocking plaque build up in the arteries. It also speeds healing of your arteries that are already damaged.

Citrus fruits overall have properties that promote lower blood pressure. Due to the rich source of vitamin C and minerals already present in the fruits, they help reduce the risk of developing heart disease. Oranges also contain choline, fiber and potassium which are all good for your heart.

Bananas in Triple Fruit Smoothie

By adding bananas to the triple fruit smoothie you increase your consumption of the electrolyte mineral, potassium. Potassium is vital for a healthy nervous system. If our bodies lack this mineral we can deplete the calcium in our bones and increase blood pressure. The potassium found in both the bananas and oranges help to lower blood pressure. Bananas also give us energy, aid digestion, promote weight loss and protects us from developing Type II diabetes.

Did you know that each banana is about 105 calories and hold very little protein and no fat? Bananas are rich in fiber and antioxidants which are all beneficial to a healthy diet. When the banana is green is it unripe and when it is yellow it is ripe. When dark spots develop, it is over ripe, but perfect for banana bread.

Benefits of Adding Mangoes

A sweet mango not only brings vitamin C but it is known to support healthy heart function. Packed with nutrients and antioxidants, that aid immunity, mangoes can help lower the risk of certain cancers. This fruit is a good source of dietary fiber, low in fat as well as cholesterol and sodium free. Combine mangoes with turmeric to boost the health benefits of this triple fruit smoothie.

Ingredients:

  • 1 ripe banana
  • 1½ cup of almond milk
  • 10½ oz. of mandarin oranges, drained
  • 1 cup frozen mango chunks
  • ½ tsp turmeric powder and cinnamon

Add all ingredients to a blender and blend until smooth.

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Sip on Anti-Aging Blueberry Smoothie

anti-aging blueberry smoothie

This anti-aging blueberry smoothie is just what you need this summer to keep your skin looking good. Blueberries are full of all sorts of nutrients that are beneficial to your body. These berries have been known to have high antioxidants that fight skin cancer. There is no doubt why these small berries come highly recommended by both doctors and nutritionists.

What are the benefits of blueberries?

The benefits of blueberries is an extensive list. They help your body with the following:

  • Boost immunity
  • Reduce risk of diabetes
  • Rich in vitamin C
  • Low in calories and fat
  • High in fiber
  • Highest levels of antioxidants
  • Calms the brain
  • Reduces anxiety
  • Can improve heart health

The high levels of antioxidants help neutralize fee radicals which are linked to the development of certain cancers in the body. They are also linked to reducing heart disease and other conditions associated with aging. Did you know that there are only about 80 calories in one cup of blueberries? Not only that, there is enough fiber in that same one cup to meet your daily requirements. Talk about an incredible berry. The anthocyanins present in this fruit help reduce the build up of plaque in the arteries which in turn improves your heart function.

Try this simple smoothie recipe to fight skin cancer inside and out. This recipe calls for an added cancer protection by including green tea. Green tea adds cell protecting polyphenols that cut the risk of skin cancer in half.

Blueberry Crush Smoothie

  • 1 cup frozen blueberries
  • ½ cup spinach
  • 2 tbsp. maple syrup
  • 1 tbsp. vanilla almond milk
  • ¾ cup chilled green tea
  • 1 banana
  • 1 tsp ground oat flakes

Method: Blend all ingredients together in blender until smooth. Serve with straw.

So when your considering something refreshing to drink while you are on the beach or relaxing pool side, blend some blueberries together. Add them to your scones for a sweet treat. Your skin and body will thank you.