Cinnamon Spice Applesauce (0 Comments)

Published on October 19th, 2013 in Food and Wellness Blog

 

I love the fall season! Every time around this year, i enjoy making fresh applesauce for the family. The great part about making it from scratch is that you get the quality control of  the ingredients as well as the desired texture and taste. No artificial flavoring or additives. Just pure and simple ingredients. This recipe is super simple and easy to whip in no time. It could be made in the evening and ready for a yummy snack for school or when they get home from a busy day. A super simple delicious snack prepared.  Applesauce is definitely a household staple in our family. So good and good for you! Hope you enjoy.

 

INGREDIENTS:

6 medium apples, peeled, quartered, cored and chopped

1/2 tsp cinnamon

1/4 tsp nutmeg

1/8 allspice

2 tbsp brown sugar

1/2 cup filtered water

1/2 fresh lemon wedge

INSTRUCTIONS:

Prep the apples by peeling, cutting into quarters or halves, core the apples and chop them.

Ina heavy bottom large saucepan, combine all ingredients into the pot. Bring to a boil over medium heat. Reduce heat to low; simmer and cover.

Cook apples for about 20 minutes, or until soft. Remember: the smaller the pieces, the faster the cook time.

Remove from heat. Then you may mash with a fork, or puree in a blender for a smoother consistency. Serve warm or chilled. Keep in the refrigerator for up to two weeks. Enjoy!

 

NUTRITIONAL VALUE: Calories 56; Sodium 2mg; Total Carbohydrates 14.8g; Dietary Fiber 2.4g; Protein 0.1g; vitamin A 1%, calcium 1%, vitamin C 13% and iron 1%. This snack is very low in saturated fat, no cholesterol, very low in sodium, high in dietary fiber and very high in vitamin C.

 

Ghostly Apple Spiced Pie with a Paleo Crust (0 Comments)

Published on October 19th, 2013 in Food and Wellness Blog

“An apple day, keeps the doctor away”.

 

It’s that time of the year for a delicious apple pie. I decided to go off the beaten path with an inspired paleo crust and used my Halloween cookie cutters for a decorative theme for the season. The crust is made out of almond flour, olive oil and a little bit of sweetener. The crust has a nice rich almond flour and gives a nutritional boost. A great substitute for any gluten sensitivities. This crust style is super simple to prepare and whipped up quite quickly too.  Simple, healthier and delicious!

 

Did you know, one medium apple counts as 1 cup of fruit?! So just eating one you’ve already met your daily fruit quota. Apples contain a high level of immune boosting vitamin C. In a recent study, women who ate a cup of dried apples daily for a year lost some weight, lowered their cholesterol levels and reduced heart disease as well. The powerful antioxidant and pectin in apples is responsible for these amazing benefits. And lastly, for all you runners out there, reach for that apple before working out because it will boost exercise endurance. The antioxidant, quercetin, which aids endurance by making more oxygen available to the lungs. So…. go ahead and grab that apple! Nature’s fast food.

 

PIE CRUST:

3 cups almond flour

6 tbsp olive oil, or coconut oil

6 tbsp sweetener

INSTRUCTIONS:

Melt the butter. In a separate bowl, combine the sugar and almond flour. Pour the butter into the dry mixture and incorporate well. Once combined, form the dough into a ball.

Divide the dough in half. Wrap one in plastic wrap and place in refrigerator for later use.

Place the ball of flour dough onto the bottom of a 9 inch pie plate. Press dough evenly with your fingers and out towards the sides. Start in the middle and work your way out. You may pinch or use a fork to detail the edges for a decorative look.

Place pie plate on a cookie sheet for easier transport. Bake for about 10 minutes. Remove from the oven and let cool. In the mean time, prepare your pie filling.

 

APPLE PIE FILLING:

6 medium apples, peeled and sliced (about 1/4 inch or so)

2/3 cup sweetener, may use honey, brown or maple

1/4 cup flour

1/2 lemon wedge

1 tsp ground cinnamon

1/2 tsp ground nutmeg

1 tbsp unsalted butter, or coconut oil

INSTRUCTIONS:

In a bowl, combine butter, sugars, lemon juice and spices together. Then, add the sliced apples until combined well. Spoon the mixture into a prepared crust. Roll out the remaining dough. Place the dough over the filling of the pie. Trim, seal and crimp the edges. Cut about 4-6 slits in the crust. Brush with the melted butter, or whatever you may prefer. Make sure crust is covered with foil.

Bake for 35 minutes. Then remove the foil from edges and bake for another 10-20 minutes, or until crust is browned and with a bubbly interior. Remove from the oven and let cool. Serve warm and garnish with vanilla ice cream and/or whipped cream. Enjoy!

 

NUTRITIONAL VALUE: Crust – Calories 100; Total Fat 10g; Sodium 3mg; Total Carbohydrates 3.9g; Dietary Fiber 2g; Protein 1.5g; calcium 2% and iron 2%. Pie filling – Calories 72; Cholesterol 3mg; Sodium 9mg; Total Carbohydrates 16.7g; Dietary Fiber 2.3g; Sugars 12g; vitamin A 2%, vitamin C 7% and iron 11%.

 

 

Pumpkin Lasagna (0 Comments)

Published on October 13th, 2013 in Food and Wellness Blog

This hearty and flavorful lasagna features a saucy secret. It’s good for you pumpkin! It’s a great way to utilize that extra pumpkin that may be sitting in the back of the refrigerator and plus get all the great benefits from this simple super food item. You’ll be surprised how heavenly the flavors mesh together. This dish has a combination of spiked garlic and herb marinara sauce, the spicy Italian sausages, creaminess of the cheeses and pumpkin. Super simple to whip up in no time with the no boil lasagna noodles and just simply delicious.

 

INGREDIENTS:

1-2 cups organic pumpkin puree, or homemade

1 1/2 tbsp olive oil

1 medium onion, chopped

4 garlic cloves, sliced

1 pound spicy Italian sausages, casings removed

1/2 cup red wine

16 ounce organic crushed tomatoes

1/4 cup fresh basil

1/2 tsp dried oregano

1/2 tsp dried parsley

black pepper, to taste

sea salt, to taste

2 boxes of no boil lasagna noodles

1 large egg

2 cups ricotta

2 cups mozzarella

1/2 cup Parmesan

INSTRUCTIONS:

Preheat oven to 350 degrees. Place pumpkin in a fine sieve over a bowl. Set aside to drain, while making the sauce.

In a medium pot, over medium heat place olive oil in the pan. Add the onion and sautee until translucent, about 6-7 minutes. Add the garlic and cook until fragrant, about 2 minutes. Add the sausage and cook until browned, break up with a wooden spoon. Then pour in the wine, cook until reduced by half. Stir in the tomato sauce and herbs; bring to a simmer over med-low heat. Season with salt and pepper. Cover and reduce heat to low for 15 minutes. Stirring occasionally.

Mix strained pumpkin with the egg in a bowl. Season with salt and pepper. In a separate bowl, mix ricotta, mozzarella and Parmesan. Set aside.

Start building your lasagna in a 9″ x 13″ baking dish. Start a layer of sauce, top with the noodles. Distribute the pumpkin evenly over noodles, then a layer of the cheese mixture and cover with the sauce. Repeat layers, finishing with the noodles and sauce. Sprinkle with Parmesan and/or mozzarella. Bake for 30 minutes, or until bubbly. Let cool before slicing. Enjoy!

 

NUTRITIONAL VALUE: Calories 270; Saturated Fat 7; Cholesterol 65mg; Sodium 470mg; Total Carbohydrates 8g; Dietary Fiber 2g; Sugars 3.5g; Protein 16.4g; vitamin A 7%, calcium 22%, vitamin C 9% and iron 9%. This dish is very high in vitamin A and B6.

 

Sweet Potato Cheesecake Bars (0 Comments)

Published on October 13th, 2013 in Food and Wellness Blog

A cheesecake dessert made with a healthier twist of sweet potatoes, spices, Greek yogurt and part cream cheese filling with a graham cracker crust. Unlike the traditional varieties, this is not powerfully sweet. It is light and smooth in texture and has a flavorful taste. Definitely delicious!

 

Sweet potatoes are so commonly used and labeled as yams, are an excellent and inexpensive staple to have in a household. It is very versatile to utilize in the kitchen as well. The sweet potato is a nutritional powerhouse! Below are the great benefits of this simple super food from http://www.naturalnews.com/

 

 

Heart-healthy

They contain a large amount of vitamin B6. This vitamin is crucial in breaking down a substance called homocysteine, which contributes to hardening of the arteries and blood vessels. Vitamin B6 helps keep the walls of these important blood passageways flexible and healthy which allows blood to flow freely.

In addition, sweet potatoes contain high amounts of potassium. Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.

Rich in beta-carotene

Beta-carotene or vitamin A is an important antioxidant. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some. Vitamin A is useful in the prevention of several different types of cancer as it is one of the most potent antioxidants out there.

Beta-carotene also helps to internally protect your skin from sun damage by both deflecting and repairing cell damage caused by excessive UV exposure. It also is an excellent nutrient for eye health and has been linked to prevention of vision loss and macular degeneration.

A great source of manganese

Manganese is a little-discussed trace mineral that has some great health benefits. It is a pivotal component in the metabolism of carbohydrates which helps support healthy blood sugar levels. This can help stabilize the appetite for hours as opposed to the temporary satisfaction that comes with most other carbohydrates.

It also is a cofactor in enzymes that play an important role in the generation of energy as well as the efficient utilization of antioxidants. It is used for the treatment of anemia and is useful as a treatment for several premenstrual symptoms in women as well.

Rich in vitamins C and E

As if being one of the top vegetable sources of beta-carotene weren’t enough, sweet potatoes are also rich in vitamins C and E. These are potent antioxidant vitamins that play an important role in disease prevention and longevity.

Both vitamins also play a huge role in the health and beauty of your skin and hair, making them popular supplements. The combination of beta-carotene, vitamin E and vitamin C in one food makes the sweet potato one heck of a “beauty food”. These nutrients all contribute to a healthy, glowing complexion and vibrant hair.

 

INGREDIENTS:

2 medium sweet potatoes, cooked, peeled and mashed with a fork

9 ounce graham crackers, or ginger snaps

1/2 cup sweetener

1 stick plus 3tbsp, unsalted butter, melted

sea salt, to taste

12 ounce neufchatel cheese, softened

1/2 plain Greek yogurt, or sour cream

4 large eggs, room temperature

1 tsp ground cinnamon

1/4 tsp ground nutmeg

whipped cream, garnish

INSTRUCTIONS:

Preheat oven to 375 degrees.

In a food processor, pulse crackers until finely ground. You should have about 2 and 1/4 cups. Add 1/3 of the sugar, one stick of butter and salt. Pulse until evenly distributed.

Firmly press mixture into a 9″ x 13″ baking dish, bake until crust is lightly golden brown around the edges; about 10-12 minutes. Remove from the oven and reduce temperature to 325 degrees.

Meanwhile, in a food processor, puree sweet potatoes, cheese, yogurt, eggs, salt, remaining (3tbsp) butter, remaining sugar and spices. Pour into the crust and bake 30-35 minutes, or until just set in the middle.

Let cool on a wire rack for one hour. then refrigerate until chilled for a couple of hours, or overnight. Cut into squares when ready to serve. Serve with whipped cream.

 

NUTRITIONAL VALUE: Calories 176; Total Fat 9.3; Cholesterol 160mg; Total Carbohydrates 19; Dietary Fiber1.5g; Sugars 7g; Protein 4g; vitamin A 7%, Calcium 3%, vitamin C 7% and iron 4%.

Roasted Garlic Soup (0 Comments)

Published on October 13th, 2013 in Food and Wellness Blog

 

A GARLIC lover’s soup!! Stave off a winter’s chill with this cozy and comforting soup.

 

It’s a good source of vitamin C in which boosts your immune system and it’s rich in organosulphur compounds that are known to promote healthy blood flow throughout the body. Garlic is well known as a natural health remedy that has long been used to treat various ailments. It is most easily included in your food or can be eaten on its own. You don’t need to limit yourself to just fresh garlic either. Garlic powder or dried garlic flakes are just as effective and super easy to keep in the cupboard for everyday use. I love garlic in every form. So good and so good for you!!

 

 

Serves: 4

 

 

INGREDIENTS:

15 garlic cloves, raw and peeled

25 garlic cloves, unpeeled

2 tbsp olive oil

2 tbsp organic unsalted butter

2 cups onions, diced

1 tsp fresh parsley, or thyme

3 1/2 cups low sodium chicken stock

1/2 cup light cream

1/2 cup Parmesan, divided

4 lemon wedges

INSTRUCTIONS:

Preheat oven to 350 degrees. Place the 25 garlic cloves in a small baking dish. Add olive oil and sprinkle with salt and pepper. Toss to coat. Cover baking dish with aluminum foil and bake until garlic is golden brown; about 45 minutes. Let cool before squeezing garlic between fingers to release cloves. Transfer to a small bowl.

Melt the butter in a large saucepan over medium high heat. Add onions and herbs; cook until onions are translucent; about 6 minutes. Add the roasted garlic and the 18 raw cloves and cook for about 3 minutes. Add stock; cover and simmer until garlic is tender, about 20 minutes. Puree soup, working in batches, in blender until smooth. Return soup to the pan and add the cream. Bring to a simmer. Season with salt and pepper; to taste.

Distribute the Parmesan cheese among four bowls and ladle soup over and squeeze the juice of the lemon wedges into the bowls. Then serve.

Tip: This can be prepared one day ahead. Just cover and refrigerate. Rewarm over medium heat, stirring occasionally.

 

 

 

NUTRITIONAL VALUE: Calories 236; Total Fat 17.6g; Cholesterol 32mg; Total Carbohydrates 17g; Dietary Fiber 2g; Sugars 2g; Protein 4.5g.; vitamin A 7%, vitamin C 32% and iron 5%. This soup is low in sodium, very high in vitamin B6 and high in vitamin C.

 

 

 

 

Creamy Curried Yellow Split Pea Soup (0 Comments)

Published on October 6th, 2013 in Food and Wellness Blog

This creamy and hearty soup will warm you up on a cold fall or winter’s night. It’s good for the mind, body and soul with it’s high nutritional profile. This soup is packed full of flavor, nutrients and so tasty. It even tasted better the day after. My husband really enjoyed this dish and he can be quite particular. With this recipe, you may switch it up and use either green split pea or lentils and replace the corn with another favorite vegetable in mind. Be creative and make it your own. Hope you enjoy this simple super food soup!

While most of us are familiar with split pea soup, there is a lot behind those little peas. Did you know that dried peas have been a staple of the human diet since prehistoric times? Peas have been found in archeological digs in Egypt, Asia, and Rome.

 

Here is some great nutritional benefits about SPLIT PEAS from NATURAL FOOD BENEFITS!!

Here is the link: http://www.naturalfoodbenefits.com/

Health Benefits of Split Peas

Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. They also provide a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.

If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the VLDL (Very Low Density Lipoprotein) by a considerable amount.

Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving. Signs of sulfite sensitivity may include rapid heartbeat, headache, or disorientation.

 

Serves: 6

INGREDIENTS:

1 cup organic onions, chopped

1/2 cup organic celery, chopped

2 medium certified organic carrots, finely chopped

2 tbsp pure cold pressed olive oil

1 tbsp curry powder

1 cup dried yellow split pea

1/2 cup organic frozen corn

1 tbsp green chile pepper, finely minced

black pepper, to taste

sea salt, to taste

2-3 sprigs fresh parsley, or 2 tsp dried

INSTRUCTIONS:

In a 4-5 quart heavy bottom saucepan, combine onions, celery, carrots and  olive oil into the pan. Cover over low heat, stirring frequently, about 8-10 minutes, or until soft (not browned) and fragrant. Add the curry powder, cook for about another 1-2 minutes.

Add 6 cups of water and the the split peas. Bring to a boil, reduce heat to medium low, and cook  uncovered, about 2 hours, or until tender and desired thickness (add liquid if it is too thick).

Add the corn, sea salt, black pepper, to taste. Cook uncovered for about 5 minutes, or until vegetables have softened.

Serve immediately into bowls. Garnish with fresh herbs, cayenne and/or a yogurt mixture. Enjoy!

 

NUTRITIONAL CONTENT: Calories 158; Total Fat 2.2g; Sodium 78mg; Total Carbohydrates 27.1g; Dietary Fiber 10.2g; Sugars 5.2g; Protein 9.1g;vitamin A 70%, Calcium 4%, vitamin C 11% and Iron 10%. This dish is low in saturated fat, low in sodium, no cholesterol, very high in dietary fiber, vitamin A, very high in vitamin B6, high in manganese and thiamin.