The Food Blog
Very Berry Beet Smoothie (0 Comments)
This was super yummy! Love the look and taste of fresh beets in my smoothie. Beets are so sensory with the vibrancy of color, taste and texture. I enjoy beets in almost anything from salads to soups, as a side dish and in my smoothies. The result is a surprisingly sweet smoothie that contains no added sugars. This smoothie is made with fresh organically grown ingredients that make it so bright and colorful. A great combination of sweet, citrus, a pinch of spice and healthy probiotics in the mix. It increases energy, boosts the immune system, an anti-inflammatory, nutrient dense and has anti-cancer properties. This is the one drink you CAN feel good about. So get creative in the kitchen and have fun concocting your personalized cocktail.
BEETS are one of the most nutrient dense foods available.It’s best buy organically grown to optimize the full benefits of these beautiful item. They are packed full of phyto-nutrients that are naturally occurring chemicals that protect the life and longevity of plants.
According to Wikipedia, ancient Romans used beetroot as a treatment for fevers and constipation. And Hippocrates, a father of medicine, advocated the use of beetroot leaves to treat wounds. Beetroot was used as a treatment for a variety of conditions especially illnesses relating to digestion and blood.
THE HEALTHY BENEFITS OF BEETS
They naturally detoxify your system
Improve digestion
An anti-inflammatory
Better eye health
Relieves skin problems
Chock full of antioxidants
Help to increase libido levels
Helps to increase blood flow especially when exercising
Improves your overall mental health, which aids in depression.
They are the sweetest vegetable
low in calories and gives you the right kind of energy
High in healthy carbohydrates and not to mention….so tasty.
BEET FACTS:
Don’t be surprised if beet juice causes your stool and urine turn red.
Beet juice is powerful. A little goes a long way with the health benefits. Slowly increase the amount from 1 ounce to 2 ounces a week.
It’s best to drink it raw to optimize health benefits. The oxalic acid in the beets become harmful when cooked, but beneficial (in moderation) when eaten raw. Juice the whole beets plus the greens which contain many minerals and vitamins.
Okay. With all that being said, let’s check out this yummy recipe.
SERVES: 2
INGREDIENTS:
3/4 cup pure coconut water
1 cup organic fresh blueberries, or frozen
1/2 cup plain yogurt
1/2 cup organically grown beets, lightly cooked (steamed or roasted) about 1
1/4 cup organically grown collard greens, stemmed and shredded ( use spinach or kale)
1 tbsp lemon juice, fresh
1 tbsp Chia seeds, organic and raw
1/2 tsp ginger, freshly grated
INSTRUCTIONS:
Firstly, heat the oven to 375 degrees and arrange in the middle rack. Make sure to rinse the beets and trim off the leafy tops. Drizzle olive oil over the beets and wrap them with aluminum foil. Then place them on a cookie sheet and into the oven. Roast until tender, about an hour or so, and easily pierced with a knife. Remove from the oven and let cool.
When cooled enough to handle, peel the skin with a paring knife or by pushing with your fingers.
In either a blender or food processor, place all ingredients in the container and puree until smooth. You may adjust the taste at this point. Garnish with slice of lemon and/or berries. Serve immediately. You may freeze the extra until ready to use to preserve the nutrients. Enjoy!
NUTRITIONAL VALUE: calories 159; total fat 2.7g; cholesterol 4 mg; sodium 106mg; potassium 499mg; total carbohydrates 27.5g; dietary fiber 5.3g; sugars 18g; protein 6.4g; vitamin A 1%; calcium 14%; vitamin C 2% and iron 12%. This is low in saturated fat and cholesterol, high in calcium and very high in manganese, vitamin B6 and vitamin C.
Super Simple Marinara Sauce (0 Comments)
What i have for you today is a delicious and super simple base sauce that can be easily manipulated in your home. I normally make homemade sauce or gravy on a weekly basis in our household. It is totally no fuss. Did you know, that most sauces out there on the marketplace incorporate so much extra crap like sugar, salt and preservatives to make them last on the shelf. But you can easily make this in your own home, with simple fresh ingredients and tastes SO much better. Not only tasty, but better for you. Homemade sauce can be used in a variety of ways not just for pasta dishes. Homemade sauce can be made ahead time when you have a super busy schedule either over the stove in a crock pot. So it’s time to get creative in the kitchen and have some fun creating your own signature style sauces. The possibilities are endless. I like to utilize various ingredients either to increase flavors, the texture and nutritional value. It’s super fun to create something delicious, in your own kitchen, while the aroma permeates throughout the whole house. This marinara sauce barely has any cholesterol, it’s high in iron, dietary fiber, vitamin C, B6 and vitamin A. Homemade tomato sauce has many health benefits. Below is a list of why you need to make more of it.
Did you know, cooking tomatoes increases overall health benefits? It surely does. Just by cooking tomatoes it increases the levels of phytochemicals. And we already kmow that lycopene in tomatoes is an excellent source. Having cooked tomatoes are low in calories and fat while supplying ample amounts of of protein and fiber. Tomatoes also contain antioxidants which help fight cell damage that may cause cancer, heart disease and other health conditions. Plus these guys are easily incorporated into your lifestyle eating plan. Tomato sauce may be added to soups, chili and other casserole dishes. So i hope you enjoy these fun facts and get you inspired to think differently about homemade sauces for overall well-being. If you happen to try this recipe i would love to hear about it. Let’s move on to the recipe shall we.
SERVES: 6 cups
INGREDIENTS:
1/4 cup olive oil
1 medium organic onion, diced
3 garlic cloves, smashed and minced
1 medium organically grown carrot, peeled, thinly sliced and diced (optional)
2 tbsp tomato paste
1-2 28 ounce can organic crushed tomatoes
1 tbsp brown sugar, or sweetener (opt)
1 cup filtered water
2 bay leaf
2-3 sprigs of fresh herbs (basil,parsley, or thyme)
dash sea salt, to taste
dash of black pepper, to taste
INSTRUCTIONS:
In a heavy bottom pan, medium heat, heat olive oil in the pan. Add the onions and garlic, stirring frequently, and cook until soft and fragrant; about 5-8 minutes.
Add the carrots and tomato paste. Let cook for about 3-5 minutes until soft. Keep stirring to prevent burning or sticking.
Add the crushed crushed tomatoes, brown sugar, water, and bay leaves to the pot. Stir well until combined. Bring to a boil. Then reduce to a simmer on low for about 30 minutes. Check it from time to time. Season to taste. Keep covered.
Lastly, add in the fresh herbs. Blend well.
When ready, use immediately. For storage purposes, let cool and place into the refrigerator for up to a week. For freezer, up to six months.
NUTRITIONAL VALUE: Calories 214; Total Fat 8.5g; Sodium 145mg; Total Carbohydrates 34g; Dietary Fiber 10.5g; Sugars 20g; Protein 5.4g; vitamin A 83%; calcium 11%; vitamin C 11% and iron 40%. A no cholesterol, high in dietary fiber, high in iron, very high in vitamin C, B6 and vitamin A type of dish.
Slow Cooked Curried Chicken Lentil Soup (0 Comments)
I don’t know about you, but I love lentils! They are packed full of nutrition, tasty and versatile in any meal.
Today’s recipe is dairy-free, gluten-free and packed full of flavor. I love the winter-time in using my fabulous crock pot. How about you? What is your favorite slow cooked meal ? Do tell. Crockpot meals are a great way in adding wonderful nutrition, flavor and real food ingredients that is sure to please a crowd or your family. There are numerous health benefits with utilizing curry in most dishes along with the lovely lentils.
HEALTH BENEFITS OF LENTILS:
Aids in healthy functioning of the digestive system
Aids in weight loss
Boosts the body metabolism
Controls diabetes
Cancer fighter
Improves digestion
Lowers glucose levels in the body
Prevents birth defects with expecting mothers
Prevents constipation
Reduces bad cholesterol levels
Reduces risk of heart diseases
Just a 1/4 cup of lentils provides you with…….
28% of daily fiber
15% of your daily iron
25% of your daily folate
LENTILS ARE ALSO LOW IN…………….
Fat
Calories
Sodium
SO CONSUME SOME LENTILS WITH NOURISHING YOUR MIND, BODY AND SOUL FOR OVERALL WELL BEING!
HEALTHY BENEFITS OF CURRY:
Helps stimulate the immune system
Aids in improving bone health
Reduces risk of bacterial infections
Promotes healthy digestion
Reduces cognitive decline and risk of Alzheimers disease
Rich in anti cancer properties and reducing the risk of liver cancer
LET’S SCROLL DOWN FOR THE RECIPE………………………..
SERVES:6
INGREDIENTS:
2 tbsp extra virgin olive oil
2 organic carrots, peeled and chopped
1 medium onion, chopped
2 garlic cloves, peeled and minced
2 bay leaves
2 tsp ground curry
1 tsp ground cumin
1/2 tsp dried coriander
2 cups lentils
6 organic(free of hormones) boneless, skinless chicken tenders, sliced and cubed (about 1inch)
sea salt, to taste
black pepper, to taste
5 cups organic (low sodium) free range chicken broth
1 cup filtered water
1 fresh tomato, diced
2 tbsp fresh herbs, chopped (any kind you prefer)
INSTRUCTIONS:
In a medium saucepan, on medium heat, place olive oil, garlic and carrots into the pan. Cook until soft and fragrant; about 2-3 minutes. Add the curry to the mixture and let cook for another 2 minutes, or until you can start smelling the curry. Remove from heat and place into the crock pot.
With the chicken, this may be either prepared the night before or the day of. In a skillet, with a pinch of oil, cook the chicken on each side until there is no pink present. Make sure you season with a pinch of sea salt and pepper to elevate the taste profile. When done, place in a separate bowl, covered, and in the refrigerator until ready for the crock pot.
Add the rest of the ingredients into the crock pot. Let cook on low for 8-10 hours. About a half hour before, slice and cube the chicken; place into the pot. Season, if needed, at this time. Then cover.
Then serve in decorative bowls and garnish with fresh herbs. Enjoy!
NUTRITIONAL VALUE: Calories 291; Total Fat 5.6g; Sodium 59mg; Total Carbohydrates 43.8g; Dietary Fiber 21.1g; Protein 17.3g; vitamin A 72%; calcium 6%; vitamin C 13% and iron 32%. This dish is low in saturated fat, sodium, it’s very high in dietary fiber, vitamin A, vitamin B6, it’s high in manganese, phosphorus, iron and thiamin.
Festive Breakfast Stuffed Peppers (0 Comments)
I don’t know about you, but breakfast is my most favorite meal of the day!
I love to start my day off right with a cup of robust coffee with an energizing meal to keep me fueled through my day. How about you?
EAT breakfast like a KING, LUNCH like a PRINCE and DINNER like a PAUPER.
Today, I am sharing with you a super simple dish to create at home. With the holiday season approaching, I wanted to keep this festive, however, you may customize it to your liking. The sky is the limit with this yummy treat. I utilized ingredients that I already had stocked in my pantry to create this tasty dish with shiitake mushrooms, cherry tomatoes and Swiss chard. I added chives and pinch of cayenne pepper to elevate the flavor profile. I love a little heat to my dishes! Do you?! And I am an egg lover whether it’s scrambled, poached, boiled and everything under the sun. With such a festive time of the year, I thought it was the perfect opportunity to create something simple, but with elegance.
This breakfast meal is packed full of protein and vitamins, and is especially high in iron, vitamin A, vitamin B6, vitamin B12, and vitamin C. It will surely keep you fueled and satisfied. A great anytime treat whether it’s for breakfast, brunch, lunch and/or dinner. An easy way to make an impressive breakfast that looks elegant, tastes yummy, and looks like you spent hours creating in the kitchen. Below are the many health benefits of bell peppers.
BELL PEPPER BENEFITS:
Red peppers are mostly the center of attention at many parties and buffet styles. they are crisp, deliciously sweet and pack full of nutrients.
An excellent source of vitamin B6 and folate to boot. Both these vitamins and minerals help with anemia.
Red peppers contain more than 200% of your daily vitamin C intake. Besides the amazing antioxidant levels, vitamin C helps to absorb iron in the body. If you are low in iron have this produce item.
Due to the vitamin A levels, it’s wonderful in supporting eye health, especially night vision.
Red peppers are the highest concentrate of lycopene, which has been shown to prevent certain cancers like prostate and lung.
Due to the mild thermogenic action in these peppers, they are excellent in burning calories.
SERVES: 2
INGREDIENTS:
2 bell peppers
4 eggs, free range
1 cup swiss chard, chopped
1 cup shiitake mushrooms, sliced thin
handful cherry tomatoes, halved
handful fresh chives, chopped
1 tbsp almond milk
1/4 tsp ground cayenne pepper
sea salt, dash
black pepper, dash
INSTRUCTIONS:
Preheat oven to 375 degrees.
In a medium bowl, place the eggs, almond milk, seasoning, herbs and vegetables together and Mix well.
Slice peppers in half ( make sure they’re symmetrical and fairly flat sides). Core the peppers so you can easily add the filling while being clean.
Line a cookie sheet with parchment paper. Place the peppers on the surface, distribute the egg and vegetable mixture into the halves. Add more veggies if there are any gaps open. Bake for 35-45 minutes, or until egg has set and to your liking.
Serve. Enjoy!! For a dinner option, have a side of your favorite rice. For breakfast, maybe some sausage links on the side.
NUTRITIONAL VALUE: Calories 205; Total Fat 9.3g; Cholesterol 300mg; Sodium 330mg; Total Carbohydrates 18.6g; Dietary Fiber 4.3g; Sugars 7g; Protein 13.7g;vitamin A 107%; calcium 7%; vitamin C 263%; iron 15%. This very high in selenium and vitamin A, high in pantothenic acid, phosphorus, vitamin C and vitamin B6.
Pumpkin Spiced Pudding (0 Comments)
This vegan recipe style is super simple to create, just a handful of ingredients and spices that you may already have on hand. A great way to utilize that extra pumpkin puree in your refrigerator and easy to whip up for the family or even company. A light creamy comforting pudding with a twist around the holidays.
This simple super food, pumpkin, has various health benefits. As you may know it’s high in Carotenoids, chock full of healthy fiber and low in calories. A great source of calcium, iron, and vitamin C. Pumpkin helps promote healthy eye vision, regulates blood sugar levels, help prevent certain cancers and so much more. Not only good for you, but tasty! Practically a guilt free treat you can feel good about serving.
SO, let’s scroll down to the recipe below…………………………………………
SERVES: 4
INGREDIENTS:
2 tbsp pure certified organic maple syrup
3/4 cup pumpkin puree, organic homemade or canned
1-2 bananas, ripe and mashed
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground ginger
3 tbsp corn starch
1 1/2 cups almond milk
INSTRUCTIONS:
In a medium stock pot, combine the maple syrup, pumpkin, bananas and spices together using a whisk.
On medium heat, bring to a slow boil for about 5 minutes. Stirring continuously.
Next, add in the corn starch, keep whisking. Add the almond milk slowly; whisking well.
Return to a boil. Let cook until thick; about another few minutes.
Remove from heat. Place and distribute mixture into serving bowls. To prevent condensation, place parchment on the top of the surface of the pudding before refrigerating. Let chill for a couple hours.
Then serve and garnish with crushed pistachios and dried cranberries, or whipped cream.
NUTRITIONAL VALUE: Calories 270; Total Fat 20g; Total Carbohydrates 22g; Dietary Fiber 3.7g; Sugars 10g; Protein 2.6g;Vitamin A 143%; Calcium 4%; Vitamin C 7%; Iron 13%. This treat is low in sodium, high in manganese and very high in vitamin A.