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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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Which Milk is Best for You?

Milk is necessary to build strong bones and teeth. It is also known to induce sound sleep when consumed warm and can lower your risk of diabetes. But with all the numerous options available in the grocery stores, which milk is best for you? A common approach to finding this answer is to do trial and error. It may be costly to find out but worth it.

Start with the versions you are already familiar with and keep trying them until you find one that tastes good, causes no adverse effects and provides exactly what your body needs. The USA national dietary guidelines recommend adults drink up to three cups per day.

Cow or Alternative Milk?

All cow milk provides natural essential nutrients our body needs. Protein, calcium, potassium, riboflavin, phosphorus, niacin, vitamin B12 and vitamin D are all naturally present. It is very affordable, has 134 calories and tastes better. However it’s known to cause more allergic reactions in people because of its proteins. Therefore, this makes it more difficult to digest in those who suffer lactose intolerance. Many people suffer with lactose intolerance so manufacturers have now developed what is known as alternative milk options.

Alternative milk options typically come from plant sources. These include almond, rice, cashew, hemp, soy etc. Despite being marketed as an alternative source it actually has none of the vitamins and minerals the cow naturally offers, For this reason they have to be fortified in order to match the nutrition quality of the regular version. Alternative versions don’t provide enough protein necessary for growth, muscle recovery, and meal balance.

Best Options for Weight loss

If your plan is to loose weight consider grouping the various options available according to calories contained. For example, lactose free has 159 calories, coconut has 157 calories and skim has 88 calories. But did you know that almond milk has the lowest amount of calories of all of them, coming in with 63 calories per serving! Not to mention its taste isn’t bad at all.

However, if you have a nut allergy this may not be the best option for you. Instead try rice, skim or nonfat versions. If you are looking for a dairy free option, fortified soy or coconut milk may be best for you.

There are four types of cow milk available today. They are either skim, 1%, 2% or whole. But the major difference here is the amount of calories and fat. 1 cup of 1% has 1.5 grams of fat and 2% option has double grams of fat. If your looking to switch to a non-fat version start sampling these four options.

Cashew milk texture is very close to whole milk, has fewer calories than skim, no sugar and provides more calcium than dairy.

Trouble digesting lactose?

If this is you, this means that your body is intolerant of the natural sugar, lactose, found in this white goodness. This would cause bloating, gas and diarrhea. Lactose free options have been specifically treated to break down the lactose into simple sugars that are easily digested. As a result it is a bit sweeter than the regular version.

Goats milk has become increasingly popular as an alternative. It has more protein, potassium and calcium per cup than any other kind available.

Soy milk has all the benefits of cow versions but you have to ensure it is fortified with calcium and vitamin D becaue it is made from ground soybeans that are soaked in water.

Rice milk is also known as an easy to digest soy alternative since it is made from ground brown rice and water. Hemp milk is made from hemp seeds and is thicker and creamier than other non-dairy versions but it is less sweet. Both versions are highly recommended for people with multiple food allergies.

However if you are looking to avoid dairy, soy, and gluten then try macadamia milk. This is ideal for vegans.

Turmeric Latte Recipe

  • 1 cup almond milk
  • 2 tsp ground turmeric
  • ½ tsp cinnamon, vanilla extract
  • pinch of black pepper and cardamom

Whisk ingredients together until well combined in a pot over medium heat. Whisk for about 5 minutes or until a foam forms. Serve warm.

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Get More Life Saving Vitamin D

life saving vitamin D

Vitamin D is a life saving vitamin of which your body needs plenty of for normal growth and development. Equally important as iron and vitamin C is for our bodies. One of the most important things you can do is to improve your daily intake of this life saver vitamin. it main function is the absorption and metabolism of calcium and phosphorus to support the hardening of bones and teeth. This is a nutrient that cuts your risk of cancer, osteoporosis and arthritis by 67% all while lowering your risk of Type II diabetes.

Vitamin D is a water soluble along with vitamins, A, E and K. This means that these vitamins dissolve in fats and lipids which allows them easy passage through a cell membrane. They can also be stored in large amounts in body fat and the liver. Digestion of the fat soluble requires adequate fats to be present in the diet. If you follow a low fat or low calorie diet then you must ensure you are absorbing enough to avoid deficiency. Deficiencies include rickets in small children, soft bones, bowed legs, unhealthy teeth, skeletal deformities, loss of bone density in elderly with increased fractures.

Follow the different ways below on how to effectively increase your intake of vitamin D.

Choose More Sunshine

Simply spending 20 minutes outside in the sun increases your absoportion of the vitamin. It is the sun that helps the body to make its own source of the vintamin using the natural oils in our skin. However, it takes a couple of hours before our skin fully absorbs the newly made vitamin D. To maximize absorption of the life saver into your skin tissues wait at least an house before washing.

Take Vitamin D Supplements

Although natural is best, taking a supplement can work just as well. To better absorb the supplement better try the oil-based brands. Alternatively you can take it with nut, eggs, cheese or butter to increase absorption. Consuming this life saver as a supplement can easily lead to overdosing. Toxicity symptoms include calcium build up in soft tissues, irreversible cardiovascular and kidney diseases, Any amount over 100mcg of vitamin D is toxic. therefore taking both the supplement and sunlight together can cause risk of toxicity.

Include Dietary Sources in Meals

Dietary sources of salmon, tuna, butter, cream, eggs, shrimp are rich in vitamin D. Some foods come fortified with the vitamin like milk and cereals. If you don’t go outside in the sun much then you must increase your dietary sources of the vitamin. Be mindful of how you cook these foods. Choosing different methods of cooking that won’t destroy vitamin D content is best. Sautéing, broiling or poaching good methods to try.

Probiotics Help Absorb Vitamin D

Did you know that increasing healthy gut bacteria with probiotics increases the absorption of Vitamin D? Probiotics help to reduce the side effects like bloating and cramping of eating cheese, milk and eggs.

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Healthy Eating Habits

healthy eating

Adopting healthy eating habits is not as hard as you may think. I guess the real question is how can you incorporate healthier eating habits into your daily meals? To eat healthier you may need to change some daily habits and or environments. make major changes or even stress about adopting them all at once. Instead try something new twice a week and over time you will notice positive changes to your health. Eating a healthy diet is effective for your overall well being.

Try These Healthy Eating Habits

  1. Try to add healthy options to each meal when you are at home or work. Simply by adding more fruits, vegetables, whole grain products goes a long way to reaching your daily recommended intake of the same.
  2. Eat one meal a day sitting at the dinner table with family or friends. This will help you to focus more on eating and help you to slow down your chewing as well. Enjoy your meals, eating them slowly, savoring each bite. The slower you eat the better your digestion. Eating fast increases bloating, gas and other digestive issues.
  3. Pack healthy snacks for kids and yourself. These can include high protein, fruits or cheese or dried fruits. This way you can control what you eat and when you eat. It is important to eat regularly to avoid binging. Don’t skip meals either, save for fasting. Sometimes we think if we avoid eating we will shed weight. This may happen eventually but first your body will think there is a famine and react the opposite to what you want to achieve. To avoid this don’t ignore hunger pangs.
  4. Another healthy habit is to drink water at each meal and through out the day. Reduce juices and other high sugar content drinks to once a day.
  5. Prepare most, if not all, of your meals and snacks yourself. Seems like a bit task but it will be a healthy habit that you would immediately benefit from. This way not only will you have complete control over what you eat, and what its ingredients are, but you will also be able to manage how much you eat in one sitting. Use healthier oils to add nutritional benefits.
  6. In effort to encourage healthy eating habits, reduce overspending at the grocery store, by planning your weekly meals. This way you can cross reference with the ingredients you already have and only purchase what you need for the meals. Make sure those meals include plenty of soluble fiber, protein all while reducing refined carbs.
  7. Most importantly, find a physical activity you enjoy and do it at least 30 min per day. This will reduce stress, help you get deep restful sleep, and help you to focus and concentrate better.

Healthy Dinner Sampler

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Achieve Weight Loss by Eating More

fermented foods

Achieving weight loss goals can be as simple as eating more food. Choose foods that curb cravings, burn fat and reduce fat storage. Such choices can help with loosing extra pounds. By weighing less our overall health improves dramatically.

Stop Fat Storage with Pickles

If you desire to go from flabby to firm try eating more fermented foods. Foods like pickles contain lots of good gut bacteria that helps with weight loss. The vinegar content contains acetic acid which helps with digestion leading to less weight. Pickles in particular have a low calorie count. One cup contains only 17 calories, therefore this is considered a healthy snack. Add pickles to salads, burgers, sandwiches, and relish to add flavor and texture to your meals.

However, there is one major drawback to eating more fermented foods and that is the high sodium content. High sodium will cause our bodies to retain water thus making us weigh more and look puffy. To avoid consuming too much salt try healthier brands with lower sodium.

Shedding Pounds with Lentils

Lentils are a prebiotic food. Prebiotics provide good gut bacteria that will boost our immune systems. Lentils provide two types of amino acids. The first is arginine that prompts your body to burn carbs and fast faster. The second one is glutamine which boosts post-meal metabolism reducing pounds in the process.

These edible seeds of legumes are closely related to nuts, beans and peas. Some types of lentils are higher in protein and fiber than others but all are extremely nutritious. Lentils are rich in iron, protein and fiber. One cup of cooked lentils provide as much protein as three eggs.

Block Fat Genes with Chocolate

Did you know that eating chocolate several times a week can help in weight loss efforts? Research has revealed that good gut microbes feed on the cocoa which in turn converts it into an anti-inflammatory compound. These anti-inflammatory compounds block the fat promoting genes in our bodies from expanding.

Try dark chocolate instead of milk chocolate. The dark option has about 70-85% cocoa that is loaded with fiber and manganese, magnesium and iron. Chose one that contains at least 70% chocolate.

Shedding Pounds with Grass Fed Butter

Butter is the richest dietary source of conjugated linoleic acid (CLA). CLA is a fatty acid proven to speed the breakdown of body fat. It stops fat cells from expanding. We rely on the foods we consume to provide the CLA because our bodies don’t produce it. CLA works by increasing fat burning that stimulates the break down of fat. People who eat a lot of CLA products are at a lower risk of type 2 diabetes and some cancers.

Purchase grass fed butter like Organic Valley or Anchor Butter which contain five times more CLA than grain fed brands. Organic butter is made from the milk of cows that have feed on grass. It is the healthiest butter on the shelf. Also known as pasture butter, contains lot of nutrients good for health and weight loss. it also helps boost energy levels and suppress appetites.

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Rejuvenate Your Brain with Indian Spices

Indian spices

Indian spices blend is a spicy way to add flavor to your meals. This ethnic blend hails from the tropical continent of India. This ethnic spice blend includes curry, ginger, cardamom, cumin seeds, turmeric and cinnamon and using these will add richness to your food. Create your own combinations of the spices to add flavor to bland food.

Not only is this spice blend beneficial to your body it has properties that are good for your brain. Did you know that India has the lowest rates of Alzheimer’s and dementia in the world? Some researched believe it is a result of their seasoned diet. The aromatic spice blend brings a host of benefits to your brain.

Indian Spice – Curry

Did you know that curry repairs and regrows brain cells? This very popular seasoning is made with turmeric. Turmeric is very effective in preventing Alzheimer’s disease. The phenolic compounds in the spice, reduces inflammation in the brain that caused by the disease. Simultaneously, the other compounds of the spice repair neuron damage in the brain and help create new ones. To bolster your brain try adding 2 tsp turmeric to your food.

Ginger Keeps you Focused

As we age we tend to battle brain fog and fatigue more frequently. Ginger is ideal to perk you up and improve your focus. The active property in the spice, gingerol increases blood and oxygen to your brain and calms stressed adrenal glands. A good way to add ginger to your diet is to include it in your tea or food. Ginger is known as an expectorant which makes it a fantastic detox. Then combine it with turmeric for even more nutritional value.

Indian Spices – Cardamom

Most of the aroma and flavor of Indian spices comes from the seeds. Use the seeds in a variety of dishes. It boasts a warm flavor and aroma that is not too spicy, however, if you use too much it can be overpowering. The black seeds offer antioxidant and diuretic properties which can lower blood pressure over time. Its anti-inflammatory effects can protect from chronic disease. Use this spice in sweet and savory dishes.


A Indian spices blend is not complete without cinnamon. Use it in sweet and savory meals including hot and cold cereals, cinnamon adding the perfect sweetness to any dish. Cinnamon can be purchased in stick form or ground up. It is known to relieve digestive discomfort, reduce blood pressure, lower blood sugar and risk of type 2 diabetes.

Cumin Seeds

Cumin seeds provide an earthy flavor. They contain natural substances that works as antioxidants and anti-cancer properties. The roasted seed can lower cholesterol and help in losing weight. Interesting fact, cumin seeds fight bacteria and parasites present in the body.

Use Indian spice blend liberally in your cooking. Step outside the box and add curry powder to your mashed potatoes or turmeric to your rice and cinnamon to your pumpkin. One good thing about this is that the Indian spices are readily available at your supermarket so that should help ease stress of trying to find the ingredients.

Routine weeknight dinners come to life with spices and herbs. Not only do they bring ethnic flavors they boost overall health and increase nutritional value of your food.

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Get Healthier and Happier with Produce


Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Keep dried foods around for quick snack options. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin A and C which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.


Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.


White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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Rosemary Steak Bowl

Rosemary beef bowl is a quick and easy dinner to prepare. It is a good source of protein and a lot of nutritional goodness from the veggies that are added. You can increase protein consumption by adding other lean meats to the bowl. I decided to use broccoli, cauliflower and carrots in this rosemary steak bowl. Feel free to include corn, asparagus tips, beets, mango or zucchini to increase nutritional value. Keep in mind that broccoli, asparagus, and spinach will add more protein to the meal. Therefore, if you have budding athletes in your family, as I do, aim to cook red meat at least twice a week. Athletes in general require more protein in their daily diets because of the high demand their sport will place on their bodies.

Benefits of Beef

Beef provides beneficial branched-chained amino acids (BCAA) our bodies require for muscle energy. About 35% of the amino acid content of muscle tissue comes from these amino acids. BCAA benefits include increased exercise endurance, increased energy levels, increased lean body mass and reduction of exercise fatigue. Rosemary steak bowl provides 24 grams of the recommended 56 grams of protein men require per day. Women only require 46 grams of protein per day.

Benefits of Rosemary

This sweet herb has been used for centuries for its medicinal properties. Rosemary herb is good for concentration, hair growth, alleviate muscle pain, boost immune system and improve your memory. As a result of its sweet aroma and taste this herb is best used to season beef, chicken or lamb. You can grow this herb in a potted plant or in your garden at your home. In Bermuda you can find this herb growing wild or around residential properties.

Rosemary Steak Bowl Recipe

  • 1 onion herb mix, celery seed, fresh ground black pepper, salt, thyme
  • 2 lbs. of sirloin steak
  • 1 tsp rosemary (fresh and cut small)
  • 2 cups brown rice
  • 4 cups beef broth
  • 1 cup of broccoli and cauliflower florets, carrots
  • 1 medium onion – sliced
  • 2 shallots diced
  • 1 bay leaf
  • 2 tbsp. avocado oil


  1. First, thinly slice sirloin steak and place in bowl. Mix together in a small blow the onion herb mix, celery seed, fresh ground black pepper, salt, thyme and rosemary and rub over steak. Set aside.
  2. Secondly, sauté raw rice grains in butter until lightly toasted. Add in the broth and bay leaf. Reduce heat to low simmer and leave covered to cook about 20 minutes. Once cooked remove from heat and stir.
  3. Boil water with a pinch of salt. Next, add in the broccoli, cauliflower and carrot> Allow to boil for three minutes then blanch vegetables.
  4. Finally, after vegetables are cooked, in a large cast iron skillet, add avocado oil and sauté the sirloin until brown. Next add in the blanched vegetables. Continue to sauté adding in the cooked rice and sliced onions.

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Lose Weight with Creamy White Bean Soup

creamy white bean soup

White bean soup is a warm way to get protein into your body. These little white legumes are a great compliment to those cold, damp winter days and here in Bermuda. Pair it with warm slice of Portuguese egg bread with melted butter for a real tasty meal. For those on diets, add white bean soup to the menu to fight food cravings. White beans are legumes. Legumes are excellent sources of protein instead of meat. Legumes of any kind are top choice for vegetarians. Not only are these little white legumes good for protein, they are also loaded with calcium. Our bodies need calcium to increase bone health and strength.

Is this a healthy food?

White beans offer great health benefits because reduce the risk of heart disease, cancer, diabetes and dementia. They are good sources of vitamins C, B6, fiber, iron, magnesium and folate therefore protecting our bodies from damage.

Another helpful benefit to adding these white legumes to your diet is that it improves digestion which results in weight loss. As a result of the high protein levels it keeps hunger pangs at bay. You tend to stay fuller much longer. When we are feeling full we eat less. Eating less will result in weight loss. Weight loss is achievable because white beans have a low glycemic index therefore it assists with keeping blood sugar levels under control. Not only will your body look and feel younger, your skin will appear healthy as well. Simply adding creamy white bean soup to your weekly menu can be extremely beneficial to your body and well being.

Creamy White Bean Soup recipe

  • 6 cups chicken stock (or vegetable stock)
  • 2 cups of white beans
  • 1 roughly chopped onion
  • 6 black peppercorns
  • 1 garlic clove roughly chopped
  • 2 tbsp. avocado oil
  • pinch of red pepper flakes and parsley
  • 1 tsp hemp seed, celery seed, and thyme
  1. In a large pot add oil, garlic and onions. Sautee until onions are cooked, about 3 minutes.
  2. Add 2 cups of white beans to pot. If you are using canned white beans drain first before adding. If you are using raw, be sure to soak them for at least 6-8 hours before using. Cook for about 2 minutes.
  3. Pour in chicken stock. Add red pepper flakes, black peppercorns, hemp seed, celery seed and fresh thyme to pot. Stir in all ingredients.
  4. Reduce heat to medium and boil for about 40 minutes. Remove from pot and pour into blender. blend together until thick and creamy. If the desired texture hasn’t been reached simply add half cup heavy cream
  5. Serve warm with freshly chopped parsley for garnish.

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