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Stay Healthy with Vegetable Rice

vegetable rice

Vegetable rice is a quick way to get in plenty of nutrients and vitamins in one bite. It is filing, sweet and savory all at the same time. If you are gluten free then this is the dish for you. Choose the type of rice you like, add in fresh medley of your favorite vegetables and you are on your way to eating healthier with ease. Not only is this dish full of flavor it is also very easy to make.

If you have left over plain rice adding vegetables takes it from blah to zesty in a matter of minutes. You can eat it all by itself or as a side to one of your favorite meats. For those of us who are looking for something different try this recipe with cauliflower rice. It is just as good if not even more healthier!

Which rice for this dish?

Personally I’m not a fan of brown rice so I tend to gravitate toward long grain white rice. Jasmine rice is a good option to consider because it is rich in fiber, iron and can improve your digestive health. The mild flavor means that you can spice it up with sauces, salsa or curries. This is a good option for gluten free diets and vegetable rice dishes.

Did you know that the word basmati means fragrant? So naturally using this version will add intense flavor to you dish. Boasting a high protein content, at least 4.4 grams, and very low GI ranking, this rice is an excellent choice for vegans and gluten free diets alike. Like jasmine rice, there is also a very high source of iron. Each spoonful provides folate, thiamine and selenium all beneficial nutrients for the body.

Brown rice is known to provide lots of nutritional value with the lowest amount of calories. For starters it is a whole grain option in its unprocessed form. With only 130 calories, 3 grams of protein and 2 grams of fiber this makes it very easy to fit into a healthy diet. Did you know that it can help you to shed some unwanted pounds. This rice may take longer to cook but it is worth it. It will take longer to digest but that means that you will remain fuller longer, which prevents you from overeating. Therefore vegetable rice made with brown rice can keep you full for a long time.

U.S. Law – 7 U.S. Code 1431c – Enrichment and packaging of cornmeal, grits, rice and white flour available for distribution

White rice is processed rice but can be used for just about any rice dish. It is easy to store and takes about 20 minutes to cook. As a result of processing it typically means that the nutrients have been stripped from it. So adding vegetables to it increases your nutritional intake. However, thanks to 7 U.S. Code 1431c, companies must add in folate and other missing vitamins and minerals to the rice. This will be enriched white rice. In the end the rice will have more vitamins and minerals than the original unprocessed version.

Which vegetables for Vegetable Rice?

When you are considering making vegetable rice, always choose fresh vegetables. This not only adds the best flavor but it also increases the health benefits tremendously. Unlike the fried rice you would buy from a Chinese restaurant this recipe calls for nothing frozen. Frozen vegetables do have the same nutritional content however because they are frozen can cause the rice to become extra mushy or sticky.

Strong vegetables are ideal for vegetable rice. These include broccoli, cauliflower, carrots, asparagus, green, red or yellow peppers. If you use any of these be sure to cut them into bite size pieces. Cook them first as they will take a bit longer to break down. To add variety and flavor choose mushrooms, onions, shallots, garlic, artichoke or ginger.

Stay away from vegetables like zucchini, squash, sweet potatoes as they can cook very fast and become mushy in your rice. If you really want to use any of these I recommend cooking separately and adding to your vegetable rice. Add fresh scallions at the end for a fresh crunch.

Vegetable Rice Recipe

  • 2 fresh carrots (peeled and sliced)
  • 1 small head of broccoli (chopped)
  • 2 tbsp. avocado oil
  • 1 large garlic clove (peeled and chopped)
  • 1 cup of cooked rice
  • 2 cups low sodium chicken broth (if vegan choose vegetable broth)
  • 1/4 dried fresh thyme, celery seed, black pepper, salt
  • 6 small mushrooms (sliced)
  • 1/2 cup green and red pepper (sliced)
  • fresh ginger (peeled and sliced)


  1. In a pot cook rice in chicken broth and set aside to be used later.
  2. In a skillet heat oil over medium heat. Add carrots, broccoli, mushrooms, garlic, bell peppers and ginger. Stir frequently until the vegetables are tender (about 7 minutes). Season with thyme, celery seed, black pepper and salt.
  3. Add sliced onions and turn off heat. Continue stirring until well blended. Next stir in cooked rice.
  4. Finally add in freshly cut scallions and serve aside favorite meat.

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6 Reasons to Eat Guacamole

keto friendly guacamole

Guacamole is a healthy tasty dip that compliments just about any snack. The primary ingredient and health benefits stem from the avocados. Avocados are a rich superfood that everyone should be eating. They are full of heart healthy fatty acids, potassium and fiber. Although you can purchase guacamole from the store it is always best to make it at home. It is extremely healthy and easy to make. Sometimes store bought option lacks flavor. Alternatively you can purchase from the store and then zest it up at home. However, with just a few added ingredients you can create your perfect dip.

Guacamole is perfect with chips, crackers or all by itself as a snack. If you want to make it even more healthy substitute crackers or chips for vegetables. Mexicans eat this zesty green mush with tacos, enchiladas, burritos or even fajitas. If you like nachos be sure to include fresh guacamole on top. If you are into tasting outside the box replace butter on toast with guacamole. Get creative, taste it on or with different foods.

Health Benefits of Avocados

Despite being a simple dish to put together the health benefits are extensive. Here are six of the most beneficial reasons to consume this green superfood.

Heart Health – As a result of the primary ingredient being avocados guacamole will be full of folate and vitamin E. Both of these reduce heart disease risk. Another bonus, the healthy fats of avocados lower blood pressure readings quite significantly. If you suffer with high blood pressure consider adding guacamole to your menu.

Lower Cancer Risks – the most obvious characteristic of guacamole is that it is green. Anything green is full of folate. Folate is great for lowering cancer risks. This is why people who have cancer are put on a ‘green diet’. A green diet is one that is full of leafy greens and other green superfoods. Taking it one step further, phytochemicals from avocados offer an advantageous dietary strategy for cancer prevention.

Immunity Boosting – guacamole recipe calls for either lime or lemon juice which is high in vitamin C. Vitamin C is great for boosting your immune system therefore warding off colds and bacteria. Did you know that avocados are a good source of copper? Copper is a beneficial mineral that boosts your immunity. Overall this incredible green fruit can keep your body feeling great and going strong.

Guacamole Keeps you Looking Good

Shiny Hair and Skin – vitamin C and E is necessary for shiny hair and skin. The amount of these vitamins present in guacamole is enough to keep blood vessels, tendons, and other connective tissues healthy as well. Vitamin E helps support a healthy scalp which in turn assists with increase in hair growth and shine.

Slim Down Effect – as a result of all the fiber available in these green fruits, they aid digestion and keep weight down. Remember you can never eat too much fiber. So if you find yourself eating the whole bowl of guacamole it will only be a good thing for you! It’s the high fiber content that keeps the weight down while keeping you feeling full longer. Overall it reduces appetite yet revs your metabolism at the same time! If you are gluten free, vegan or on a keto diet you can indulge in this fruit as often as you want without negative side effects.

Wards Off Belly Fat – a recent study conducted by University of Illinois found that women who consumed avocado as part of their daily meal had a reduction in visceral abdominal fat. In the abdomen there is two kinds of fat. Subcutaneous fat and visceral fat. Visceral fat surrounds our organs therefore if there is too much can cause diabetes and other similar health problems. However, consuming an avocado a day can hep to reduce the visceral fat away from the organs particularly in women.

Healthy Guacamole Recipe

  • 4 ripe avocados (peeled and pitted)
  • 1 small red onion (finely chopped)
  • ¼ cup fresh cut cilantro
  • 1 jalapeno pepper (chopped)
  • 1 tsp garlic (minced)
  • ¼ tsp ground coriander
  • 1 lime (freshly squeezed juice)


  1. In a bowl, mash the avocados and lime juice together. Fold in onion, cilantro, garlic and jalapeno pepper.
  2. Add salt, freshly ground pepper and coriander and mix with wooden spoon.
  3. Refrigerate for at least an hour so flavors can set.
  4. Serve straight from the fridge with favorite chip, cracker, vegetable or bread.

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How to Make Gluten Free Salsa

gluten free salsa

Gluten free salsa is a healthy condiment for foods that is easy to make. You can eat it with tortilla chips, tacos or over rice. The sweet and hot taste adds plenty of zest to any meal. This hot stuff is available in stores but it’s better homemade. Jarred or canned versions may not be as strong as freshly made versions. However, if left long enough the fusion of flavors can prove to be ideal.

Store bought salsa is generally made in a factory. Anything prepared in a factory is subject to cross contamination. For gluten sensitive people, this can be a real problem. Gluten free salsa must be free from cross contamination. Otherwise you can become quite ill as a result. Cross contamination occurs when a gluten free food becomes contaminated either directly or indirectly with a gluten food. For example, mixing gluten flour with gluten free flour. When it comes to store bought salsa it is the vinegars that contain gluten. For this reason, homemade is best because you can prevent cross contamination.

Gluten free salsa options range from basic to hot, all depending on what ingredients you choose to use. Alternatively it can be served hot or cold. An important fact is that eating salsa can provide many health benefits to the body.

Salsa is low in calories. The main ingredients, produce and herbs are naturally low in calories. The use of tomatoes and lime juice add lots of beneficial vitamin C and E to your diet. Hot peppers provide beneficial capsaicin. Capsaicin relieves arthritis, pain and aids in weight loss. Red onions contain high amounts of quercetin which is a natural anti-inflammatory food. Garlic is a gut protector. It is a a natural anti-fungal agent which keeps your digestive tract free of unwanted fungi and yeast. You can make simple gluten free salsa with just those ingredients mentioned above.

Gluten Fee Salsa Recipe

  • 4 medium tomatoes (diced)
  • 3 cloves of garlic (freshly minced)
  • 1 jalapeno pepper
  • 1 small red onion (diced)
  • ½ tsp cumin
  • ¾ cup cilantro (chopped) freshly squeezed lime juice
  • salt, black pepper to taste


  1. First, place all ingredients, except salt and pepper into blender or food processor for about 1 minute until well combined.
  2. Next, add salt and pepper to taste a little at a time until desired taste is achieved
  3. Finally pour gluten free salsa mixture into bowl and refrigerate. Serve along side tortilla chips.

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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


  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


  • 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


  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


  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)


  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

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


  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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