The Food Blog
Rhubarb Berry Crisp (0 Comments)
Around this time of the year, rhubarb is quite popular and easily utilized in many dishes. Although it may taste like a fruit, it is considered a vegetable with wonderful nutritional properties. I am sharing with you a recipe i made a few years on my blog and decided today was the day to recreate this yummy treat. It has been on my mind to make this simple and elegant dish.
I LOVE when rhubarb is in season! How about you, have you explored using rhubarb in your dishes?
Did you know, that rhubarb dates all the way back to the 2700 BC where it was grown and used in China for medicinal purposes? And it came into America in the 1700’s from all the way from Maine to Massachusetts. Rhubarb does have many beneficial properties for your mind, body and soul for overall well being. Rhubarb is so versatile, nutritious and so tasty. Below are the numerous benefits of this simple super food item.
HEALTH BENEFITS OF RHUBARB
Aids in weight loss
Stimulates bone growth and repair
Helps prevent Alzheimer’s
Stimulates production of red blood cells
Reduces the risk of cardiovascular disease
Strengthens your digestive system
Relieves constipation
Improves liver health
Improves sugar levels in your system
High in vitamin C, K, fiber and calcium
Antiinflammatory
Improves peristaltic movements
NOW let’s scroll down to the recipe…….
SERVES: about 6
INGREDIENTS:
4 cups rhubarb, cleaned and chopped evenly
2 cups blueberries
1 cup raspberries
1/3 cup coconut flour
1 juice of a lemon
1 zest of a lemon
2 tbsp maple syrup
dash, sea salt
CRUMBLE:
1/2 cup unsalted butter, or 1/3 coconut oil
1/3 cup brown sugar, or coconut sugar
1/2 cup coconut flour
2 cups rolled oats
1 tbsp cinnamon, ground
sea salt, pinch
INSTRUCTIONS:
Preheat oven to 375 degrees.
Ina large bowl, tossing gently the fruit with the sugar, lemon juice, zest, sea salt and flour.
In a separate bowl, combine butter, sugar, flour and the cinnamon; mix well with a fork. Add in the oats; mix to combine.
In a lightly greased baking dish, 9x 13, pour fruit mixture into the pan evenly. Add the crumble right on top with even distribution.
Allow to bake for about 35-40 minutes, or until bubbly and golden brown. You may serve chilled or warm.
NUTRITIONAL CONTENT: calories 300; total fat 17g; cholesterol 41mg; sodium 158mg; potassium 432mg; total carbohydrates 40g; dietary fiber 7.3g; protein 5.4g; vitamin A 11%; vitamin C 43%; calcium 10% and iron 13%.
Slow Cooked Jerk Chicken (0 Comments)
I don’t know about you, but I LOVE Caribbean food! It always reminds me of my wonderful travels through the islands of Bermuda, Bahamas, Jamaica, Aruba, the US virgin islands and many more with the culture of delicious and unique food, people and feel good vibes. How about you, what is your favorite island destination?
Today i am sharing a fresh and flavorful Jamaican sauce called “Jerk”. This style of cooking is when the meat is dry rubbed or a wet marinade with a very hot and spicy mixture. The term “Jerk” has said to come from the word Charqui, a Spanish term of Quechua origin for jerked or dried meat, which became the word in the English form Jerky. Jerk seasoning relies heavily on two items: allspice and Scotch bonnet peppers. And other ingredients include cinnamon, cloves, scallions, nutmeg, thyme, garlic, brown sugar, ginger and sea salt.
Though Jamaican jerk sauce was derived from African ancestry and modified over hundreds of years as numerous cultures added their influences. From the start, changes had to be made since the Coromantee slaves found themselves in new surroundings on the island of Jamaica and were forced to use what was available to them. Naturally some of the original ingredients were added or substituted as necessary. One new addition to the recipe was the Scotch Bonnet Peppers which is responsible for the heat content found in Caribbean jerks.
Jerk cooking and seasoning has followed the Caribbean diaspora all over the world and different forms of jerk can be found at restaurants almost anywhere a significant population of Caribbean descents exists from the UK, Canada and USA. Although this seasoning is traditionally used in chicken or pork, you may find modern cooking of recipes also apply to fish, shellfish, shrimp, beef, lamb, veggies or tofu.
NOW you may scroll down for the recipe……………
SERVES: 3-4
INGREDIENTS:
1 package of split chicken breast, or chicken thighs
1 lime, fresh
2 tsp sea salt
2 tsp black pepper
5 garlic cloves, chopped
1/2 tbsp cinnamon, ground
1/2 tbsp allspice, ground
1/2 tbsp nutmeg, ground
2 tbsp brown sugar
1/2 cup pineapple juice or chunks
3 scallions, chopped
1 tbsp ginger, fresh or ground
1 tbsp soy sauce
1-2 sprigs thyme, fresh
1-2 habaneros or sriracha sauce, splash
1 package corn, organic
1 can or dried black beans
INSTRUCTIONS:
Prepare chicken. If split, you may cut in half for smaller portions. Dry pat the chicken and season with salt and pepper.
In a food processor, combine lime, garlic, spices, herbs, soy, scallions, sugar, peppers and pineapple; let pulse for about 20-30 seconds. Place the mixture in a medium bowl and immerse the chicken; let soak for about 30 minutes in refrigerator, or overnight.
In the crock pot, place the corn and veggies on the bottom. Then add in the jerk chicken over the veggies. You may add more pineapple chunks and sprinkled thyme to the pot. Cover the crock pot and let cook on high for 3 to 4 hours.
When chicken is fully cooked, remove and place meat on a sheet pan with parchment underneath; broil for a crisp and deep brown color with the rack being about 4-5 inches below the broiler. Let cook for about 4-5 minutes or until desired texture.
While chicken is getting a good char on, slowly simmer the remaining of the jerk sauce over low to medium; about 5 minutes or until thickened. Then brush over the chicken and serve with rice, veggies and beans.
NUTRITIONAL CONTENT: (servings for 3) calories 150; total fat 3.2g; cholesterol 25mg;sodium 700mg; potassium 384mg; total carbohydrates 22.6g; sugars 11g; protein 10.7g vitamin A 10%; vitamin C 114%; calcium 13% and iron 17%.
Baked Turkey Meatballs (0 Comments)
Growing up in an Italian family, my mom and Grandpa always made fresh sauce or gravy with meatballs every Sunday for dinner. And now I love creating my own version as well for my family too. It’s simple, versatile, with the freshest of ingredients and tastes like you’ve gone to heaven and back. Seriously. The aromatics just permeate throughout the home. I believe fresh is always best. It tastes so much better than the store bought varieties in the marketplace. So, why buy store bought when you can make it in your own kitchen along with delicious meatballs for your loved ones?!
With this meatball recipe I baked them in the oven and utilized lean ground turkey for a healthier alternative. although i enjoy the traditional route, I believe variety is the spice of life. Choosing lean cuts of meat can help to reduce blood cholesterol levels and promote heart health. Turkey meat is low in calories and fat, but high in proteins and B vitamins. It’s best to look for organically grown and pasture raised styles versus the conventional types that are laden with chemicals and such. It’s better for the animal, yourself and the planet with healthier choices. Not all ground turkey is lean as you think, so it’s important to read those labels before purchasing. Also look out for low fat and watch out for sodium content which may be higher than the recommended daily intake. Be mindful.
OKAY…..let’s move on to the recipe…..
YIELDS: about 20
INGREDIENTS:
1 pound lean ground turkey
1 egg
1/2 cup bread crumbs
1/4 cup basil or parsley, chopped
2 garlic cloves, minced
1/4 cup mushrooms, diced
1/4 cup mozzarella, shredded
1 tsp sea salt, to taste
1 tsp black pepper, to taste
INSTRUCTIONS:
Preheat oven to 400 degrees.
Lightly grease sheet pan with oil or use parchment; set aside.
In a saucepan, over med-low heat, saute onions, mushrooms and garlic until soft and fragrant. Remove from heat.
In a medium bowl, add the saute mixture into the bowl and the rest of the ingredients together. Mix well. Roll the meat mixture with your hands and place onto sheet pan.
Place the sheet pan into the oven; let cook for about 15-20 minutes, or until no longer pink in the middle and cooked through.
While the turkey meatballs are baking, you can utilize this time to make the sauce if you have not yet. When the meatballs are fully cooked you may add them into the sauce or place separately and having a dipping bowl for the sauce when ready to serve.
NUTRITIONAL CONTENT: calories 48; total fat 2g; cholesterol 25mg; sodium 136mg; potassium 89mg; total carbohydrates 22mg;dietary fiber 0.2g; protein 5.3g; vitamin A and calcium 1%.
Peanut Butter Blondies (0 Comments)
These blonde beauty brownies that i am sharing with you are made with a secret ingredient. They are super simple to create, packed full of nutrients and tasty!
These lovelies are made with white (Cannellini) beans, maple syrup, organic peanut butter and dark chocolate chips. A soft, creamy and rich dough consistency that tastes like a chocolate chip cookie. It is a vegan and gluten free style of brownie that can easily be whipped up in just a few minutes and baked with real food ingredients for your loved ones at home. Guilt free goodness.
Beans are a great alternative to incorporate into snacks and treats for added nutrients. They are highly rich in fiber and protein without be overloaded with calories. There are many benefits with this simple staple food item. Read on for more details followed by the recipe.
HEALTH BENEFITS OF BEANS
WEIGHTLOSS
These beans are very low in calories while providing a feeling of fullness to your meals.
REGULATES GLUCOSE LEVELS
Cannellini beans have the ability to help maintain healthy and normal blood sugar levels. Healthy amounts are normal but as a spike in blood sugar results commonly with diabetes which is quite destructive and impacts many people in the USA about 3 million each year. The amylase inhibitor helps to fight this problem and reduce the risk of diabetes due to high fiber content. Proper fiber consumption is vital in preventing the risk of diseases. the Academy of Nutrition and Diatetics recommends a high fiber diet like whole grains, beans, veggies, fruit and nuts.
HEART HEALTH
These beans help to protect your heart by lowering LDL levels in your system to reduce coronary heart disease. By eating a healthy diet it is very likely to regulate your cholesterol levels while being much safer than dangerous medications many doctors prescribe along with side effects too.
CANCER PREVENTION
Beans have an antioxidant level which helps to fight oxidative stress caused by free radicals in your diet and surroundings. They also contain polyphenols, an antioxidant, which decreases the risk of heart disease and cancer. Definitely a cancer fighting food item to incorporate to your natural clean diet.
SKIN PROTECTION
Beans play a powerful role in protecting your skin by the content it contains of ferulic acid which prevents sun damage. A study from the Duke University says when added as a topical solution of vitamin C and E, it doubled the protection of sunblock offered and reduced skin cell death when exposed to excessive rays. Wow!
GREAT FOR CROHN’S DISEASE PATIENTS
Recent research suggests that a plant based dietary fiber may actually help treat the disease. So, it’s a good idea to include these beans in your clean diet.
The best thing about these wonderful beans is they are valuable source of several nutrients, plus almost 25% of the daily recommended fiber intake. Just one serving contains 90 calories, 80mg of calcium, 19g carbohydrates, 7g of protein, 6g fiber and 270mg of potassium.
NOW…….for the recipe details
YIELDS: 16
INGREDIENTS:
1 can 15ounce of white beans, or dry
1/2 cup peanut butter, organic
1/3 cup maple, or honey
1 tsp vanilla
1/2 tsp sea salt
1/2 tsp baking powder
1/4 tsp baking soda
1/3 cup dark chocolate chips
INSTRUCTIONS:
Preheat oven 350 degrees.
Grease a 8×8 inch glass or non-stick baking dish with oil or butter.
In a food processor, mix all ingredients until smooth except for the chocolate chips.
Add the chocolate chips and blend well together. Remove the mixture into the [prepared baking dish and distribute evenly with a spoon. You may sprinkle more chips or any other extras on the surface.
Place in the oven and let cook for about 20-30 minutes, or until golden brown around the edges or toothpick comes out clean in center.
Let cool completely for 10 minutes to allow to set. Then slice about 16 bars depending on size.
TIPS:
For cake like add in one egg.
You may replace or add in any other toppings like nuts, dried fruits or seeds.
You may warm up or have it chilled and store in refrigerator for about a week.
NUTRITIONAL CONTENT: 90 calories per serving; total fat 4.6g; sodium 213mg; potassium 82mg; total carbohydrates 10g; dietary fiber 1.9g; sugars 5.7g; protein 3.2g; vitamin C 1%; calcium 2% and iron 7%.
The Importance of Hydration (0 Comments)
Water is vital for overall well being from maintaining body temperature, more skin glow, removing waste from the body and lubricating joints. In order for your body to function properly hydration is crucial for every cell, tissue and organs.
“We forget that the water cycle and life cycle are one”. – Jacques Cousteau
HOW MUCH TO DRINK
Most people will tell you to consume 6-8 glasses of water, which is reasonable, but everyone’s needs are different from one another. Most healthy people can stay well hydratyed by drinking water whenever they may feel thirsty. But for some, they may need fewer than 8 glasses a day. The general rule of thumb is to check your urine. If urine is colorless or light yellow, you are hydrated. If it’s dark amber in color, you need to drink more to hydrate.
Most cases water is the best solution for hydration. If you are a coffee drinker like myself, consuming about 2-4 cup ounces is not harmful for most. However, it’s best to limit caffeinated drinks. For people with caffeine sensitivities, you may experience more anxiousness or jittery vibes. Be mindful. Other drinks or foods can help you stay hydrated such as cucumbers, watermelon, milk, teas, cantaloupe, avocados, coconut oil, certain nuts and soup broths. Also watch out for the sugar and salt content in juices especially with packaged drinks. Keep those to a minimum.
Sports drinks can be helpful when working out at a higher intensity level for more than an hour due to replacing electrolytes and energy. It also helps to absorb water. Just check the labels with some sports drinks due to high levels of sugar, salt and any caffeine listed. Remember to stay within the 200-300mg for caffeine consumption.
TIPS FOR STAYING HYDRATED
To reduce costs carry a reusable water bottle and refill throughout the day.
Try adding lemons, limes or fruit to your plain water to add taste and health benefits of nutrients.
Always consume water, before, during and after a workout session.
If feeling hungry, go for the water first. Thirst is often confused with hunger.
If you can not remember to drink up, schedule it in. Drink up when you rise, at breakfast, for lunch, and dinner, and when you hit the sack.
SIGNS OF HYDRATION
Little or no urine
dark urine
dry mouth
headaches
confusion
dizzy or feeling lightheaded
fatigue
Do NOT wait until you feel these symptoms of thirst. Drink plenty throughout the day.
People who workout at a high intensity or for too long, pregnant moms, breast feeding mom, someone who has medical issues or are sick may be at risk for dehydration. Older adults are at risk due to a delayed response to sensing thirst.
Remember water makes up half your body weight, always replenish. You lose water each day when going to the bathroom, sweating or even when breathing. Levels increase when it’s very hot or humid, physical activity or even a fever. And vomiting and diarrhea can lead to a rapid water loss too. Always be mindful throughout the day in how you feel and what you are doing.
Healthy Benefits of Stretching (0 Comments)
A body in motion wants to stay in motion. A body at rest seeks more rest.
Stretching is so natural and automatic from the time we wake up in the morning and after a long period of being stationary. This simple healthy habit surely pay off.
While there are many health benefits to regular exercise whether it’s gardening, walking or hiking, incorporating daily stretching in our lives is vital. Whether it’s for your regular workout or just alone it is beneficial and important for our overall well being.
Take care of your body. It’s the only place you have to live.
FOR THE BODY
The most obvious benefits of stretching is to promote more flexibility with a wide range of movement safely. The less we stretch or the less we move our bodies, we are likely to fall in that trap of muscle strains and soft tissue injuries especially as we age. Having an increase of flexibility will promote moving with more ease, improved balance and coordination.
Stretching also causes correct posture by lengthening tighter muscles that pull areas of the body away from certain positions. Being able to stretch those muscles of the lower back, chest and shoulder area can better align and improve your posture.
This simple benefit may help with preventing injuries due to providing more blood flow to the muscles which, in turn, better circulation throughout your body. This helps to reduce muscle soreness and helpful in a quick recovery from muscle and joint injuries. Research has shown a reduction in cholesterol when performing prolonged workouts like yoga in your body.
FOR THE MIND
When you experience chronic stress your muscles tend to contract and become tense. This tension can spread throughout every body part. Stretching and exercising can alleviate tensions quickly. A natural mood enhancer minus the side affects of medications. Just allowing yourself 20 minutes of mindful stretching a day can calm the mind and rejuvenate the soul in the process. It encourages those good feel chemicals of endorphins with promoting tranquility and euphoria. You may want to think about stretching more before going to bed for a comfortable sleeping experience.
TIPS FOR STRETCHING
Important to do this the right way in order to gain the benefits of this simple healthy habit of stretching. Most suggest to hold the stretch at the first sensation of resistance, then breathe your way through it. Always modify, adapt, and adjust the stretch to suit your personal needs. You may use padding for your knees, or try the same stretch in a different position like standing or sitting. Imagine and feel the tissues become more supple over time. It takes regular practice and always be mindful in how you feel.
It’s important to change your thinking from “I am so tight” to ” This is what my body needed” and “Becoming more flexible every time I do this”.
So, go ahead and stretch to nourish your mind, body and soul for overall well being.