Mediterranean Layered Hummus Dip

Posted on April 25

Ingredients

3 cups hummus
½ English cucumber diced
2 roma tomatoes seeded and diced
½ large red pepper diced
2 green onions diced
¼ cup feta cheese crumbled
1/3 cup Kalamata olives sliced
3 tbsp Italian parsley chopped
1 small jalapeno pepper sliced, optional

Instructions

Spread the hummus into a shallow serving dish.

Add the vegetable layers, starting with the cucumber, tomato, red pepper, green onion, and jalapeno (optional).
Sprinkle the crumbled feta cheese, olives, and parsley.
Serve with chips or to keep it low carb, use cucumber slices, raw cauliflower pieces or baby carrots.

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Anti-inflammatory....

Posted on April 22

Lately, a lot of attention has been given to how dietary changes can decrease inflammation. More research is needed in this area, but the foods that are recognized as having an anti-inflammatory effect are already well known for their health benefits.

1. Colorful fruits and vegetables. Eat the rainbow, including berries, tomatoes, carrots, squash, sweet potatoes, mangos and dark green leafy vegetables such as broccoli, kale and spinach.
2. Seeds and nuts. Flaxseeds, walnuts, pistachios, pine nuts, pecans, hazelnuts and almonds.
3. Fish. Oily fish like salmon, tuna, mackerel, lake trout and herring.
4. Healthy fats. Organic butter, olive oil and avocado.
5. Beans/legumes. Red beans, pinto beans and black beans.
6. Fresh herbs and spices. Rather than seasoning your meals with just salt, enhance flavor with herbs like garlic, ginger and turmeric.

Why Do I need Omega-3s?

Posted on April 22

Higher levels of DHA and EPA are linked to a reduced risk of chronic disease—including heart disease, diabetes, and some cancers—as well as anxiety and depression (especially in women), and may also help alleviate joint pain and stiffness associated with arthritis. Since omega-3 fatty acids play various roles in cell function and immunity, they contribute in a huge way to virtually all organ systems in your body. The top three benefits include:

ANTI-INFLAMMATORY BENEFITS

Omega-3 fatty acids may help reduce inflammation by increasing cell membrane fluidity, which helps to inhibit proinflammatory pathways that ultimately damage cells, leading to increased chronic disease risk over time.

Research shows that having adequate daily amounts (250mg) of EPA and DHA can be particularly beneficial for those who suffer from rheumatoid arthritis, as they can help with stiffness and pain.

PRENATAL BENEFITS

During pregnancy, women have a higher conversion rate of ALA, EPA, and DHA to meet the demands of fetal brain development. EPA and DHA are crucial for proper development and function, especially for neurological and immune systems as well as the development of fetal retina. They can also help reduce your risk of post-partum depression and depression throughout your lifespan.

Meanwhile, DHA is a major structural component of the central nervous system and the retina.

HEART HEALTH BENEFITS

Recent research found that overweight men and women who were assigned a diet including omega-3 rich salmon twice per week had lower serum cholesterol, which is a key indicator for lowered cardiovascular disease risk.

But while adequate intake of EPA and DHA is shown to help with specific biomarkers linked to heart disease, keep in mind that one piece of salmon won’t “cancel out” heart disease risk if your diet is otherwise filled with loads of sugary beverages, deep-fried and fast-foods, processed meats, sugary cereals, pastries, ice cream…you get the point.

Where can I find omega-3s?

Salmon
Arctic Char
Sardines
Sea bass
Oysters
Rainbow trout
Herring
Mussels
Nuts and seeds
Veggies
Legumes
Polyunsaturated oils derived from nuts and seeds, like peanut, walnut, avocado, olive, sesame, flaxseed and chia seeds.
Supplements like flaxseed oil or krill oil.

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Cholesterol...

Posted on April 09

Eat your eggs and avoid processed fat free items, like fat free salad dressing. Partially hydrogenated oil is by far more detrimental than natural cholesterol in an egg yolk.

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Worst Ingredients.....

Posted on April 08

Friday Funny....

Posted on April 05

How is Cassava Flour Made and Used?

Posted on April 02

Native to South America, cassava is heavily relied upon as an energy source in Sub-Saharan Africa. Becoming a popular gluten-free flour alternative and thickener, cassava flour (aka tapioca flour) is made
from the starchy root of the yuca plant. It is not refined; the whole root is used to make flour. Use caution if attempting to make your own cassava flour and never eat raw cassava: It contains a compound that produces cyanide, which is eliminated when cooked.

Popular among paleo diet followers, cassava flour can be found in the baking or glutenfree sections of the grocery store. Compared to whole-wheat flour, cassava flour is more expensive at about $9 to $10 per pound. Cassava flour can be substituted 1:1 in recipes calling for wheat flour.

How is Cassava Flour Made and Used?

"Meat-Light" Day....

Posted on April 02

Taking meat out of the equation does not mean the body must be deprived of protein, which is required for muscle growth and recovery. Incorporating these meatless protein heavyweights into a “meat-light” day makes reaching your quota a cinch.

Hemp seeds. 1⁄4 cup = 11 grams (g) protein
Quinoa. 1 cup cooked = 8 g protein
Edamame. 1 cup = 17 g protein
Tofu. 3 ounces = 9 g protein
Lentils. 1 cup = 18 g protein
Kidney beans. 1 cup = 13 g protein
Low-fat, plain Greek yogurt. 6 ounces = 18 g protein
Eggs. 2 large = 12 g protein

10 Minute Cashew Chicken

Posted on March 28

Main Ingredients

2 lbs . skinless, boneless chicken breast, cut into thin bite size pieces

1/4 cup light soy sauce

1 tbsp. brown sugar

1 tbsp. honey

1 clove garlic, minced

1 tbsp. ginger, minced

2 tbsp. rice wine vinegar

2 tbsp. cornstarch

2 tbsp. sesame oil, separated

1/2 tsp. chinese five spice

2 bell peppers, sliced

1/2 tsp. red pepper flakes

1 tsp. ground black pepper

1 cup whole, unsalted cashews

3 tbsp. ketchup

Preparation

1. Sauce: Combine 1 tbsp sesame oil, soy sauce, ketchup, vinegar, brown sugar, honey, ginger, garlic, five spice, and red pepper flakes into a medium-size bowl. Whisk until combined and set aside for later.

2. Mix 1 tbsp. corn starch, salt, and ground black pepper together in a small bowl. Place the bite size pieces of chicken into a bag or bowl and cover with cornstarch mixture. Mix the chicken around until it is fully coated. Add another tablespoon of cornstarch if needed.

3. Turn the stove on to medium-high heat and add 1 tbsp. sesame oil to wok. Once the oil is heated add in the chicken and sear for 1-2 minutes. Stir the pot for consistent cooking. Pour the sauce over the chicken and cook for 3-5 minutes until all the chicken is fully cooked. Add in the bell peppers and cashews and cook for another 2 minutes. Stir frequently until fully mixed.

4. Enjoy with a side of cauliflower rice, steamed broccoli or quinoa.

If you don't have light soy sauce you can reduce the amount you use and if you don't have rice wine vinegar you can use apple cider vinegar.

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Spicy Avocado Snack

Posted on March 26

Ingredients:

1 ripe, fresh avocado, halved, pitted, peeled and sliced
1 to 2 Tbsp. hot sauce
salt and pepper, to taste

Instructions:

Gently mash avocado with a fork while still in the peel until smooth. Drizzle with hot sauce. Serve with pre-cut vegetables such as carrots and snap peas.

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