Category Archives: Nutrition-Food-Recipes

Easy Roasted Roots

Do you like root vegetables?  I sure do.  One of the easiest way to make them is to roast them in the oven.  This method keeps all the flavor and nutrients in the vegetable instead of in your water or broth.  It also carmelizes the sugars in the vegetables and they taste really mild and sweet.

I enjoy eating several roasted root vegetables all together and taste the seperate flavor of each one.

CHOOSE YOUR ROOTS

You can use any roots that you like.  Some root vegetables have amazing health benefits and all are full of minerals and vitamins.  Here are some ideas:

Sweet Potatoes
Turnips
Radishes
Red Onion (or white or yellow)
Parsnips
Beets
Radishes
Potatoes
Carrots
Leeks
Etc.

Easy Roasted Roots

2 Sweet Potatoes
1 Parsnip
1 Red Onion
4 Beets
4 Carrots

Peel and chop your veggies to the desired size for cooking.  The smaller sizes will cook more quickly than the larger sizes because roots are very dense.  I like to leave my beets slightly larger than everything else because honestly I want the nutrition of part raw part cooked beets and this is the best way I have found to achieve that.  Bake in an oiled pan at 300 degrees until done, about 45 minutes or so.

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Everything got nice and soft except for the center of the beets and that is what I want.  However, you can get the beets very soft by keeping all your veggies the same size and baking for the same length of time.  Again, if you leave some big and some small, the small ones will get soft all the way through but the larger ones will take longer to achieve if that is your desired result. Check on them often to be sure they are not burning and also to rotate them in the pan if needed.

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When they are done, they have the most amazing flavors.  You can use them many ways now like blend them into purees for soups or smoothies, pancakes and quickbreads, and also use them in roasted root sides and salads. YUM!!!

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Avoid Unhealthy Food

Here are some things to think about regarding healthy and unhealthy foods for you and your family. Check out the link for more information. Be wise and be blessed!

9 Unhealthy Foods to Avoid

This infographic “9 Unhealthy Foods to Avoid” uncovers shocking facts about unhealthy foods found in your local grocery stores, and why you should absolutely keep away from them. Use the embed code to share it on your website.

<img src="http://media.mercola.com/assets/images/infographic/9-unhealthy-foods.jpg" alt="9 Unhealthy Foods to Avoid" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">This infographic "<a href="http://www.mercola.com/infographics/unhealthy-foods.htm">9 Unhealthy Foods to Avoid</a>"" uncovers shocking facts about unhealthy foods found in your local grocery stores, and why you should absolutely keep away from them. Use the embed code to share it on your website.</p>
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Why Are Some Foods Banned?

Do you ever wonder why some foods are allowed in our country, but have been banned in other countries? Is there more we need to know to make informed decisions about what we eat and what we feed our families?

Check out this info graph about 10 foods that are allowed here, but banned in other countries. There is so much more to know, and you can read about it at the link posted. Be wise and be blessed!

10 Banned Foods to Avoid

Are you eating food that’s already banned in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.

<img src="http://media.mercola.com/assets/images/infographic/superfoods.jpg" alt="10 Banned Foods to Avoid" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Are you eating <a href="http://www.mercola.com/infographics/10-banned-foods.htm"><strong&gtfood that's already banned </strong></a> in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website. </p>
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Black Bean Quinoa Pilaf

This dish smells amazing!  It is fast, simple, and nutritious!  I am putting one foot in front of the other as I make wise choices to eat healthy.  Healthy doesn’t have to mean you spend hours in the kitchen.  Healthy meals can come together fast and easy.

Talk about fast, this meal comes together in 5 minutes by premaking some ingredients once a week and storing them in the fridge or freezer until you are ready to use them.  I make a big batch of several healthy foods like quinoa use them for several dishes throughout the week.

I use my premade quinoa, and fresh salsa from the fridge to make this quick lunch.   But if you don’t have those on hand, allow yourself an extra 15 minutes or so to cook your quinoa (dry quinoa and water and heat for 15 minutes), and to chop your fresh salsa veggies.

Black Bean Quinoa Pilaf

Black Bean Quinoa Pilaf

1 can Black Beans, drained

1/2 to 1 cup fresh salsa

1 cup pre-cooked quinoa, (or use 1/2 cup dry quinoa plus 1 cup water )

1/4 tsp chili powder (optional)

1/4 tsp cumin (optional)

1/4 tsp sea salt

Heat everything in a sauce pan over medium heat about 5 minutes if using premade quinoa.  You will need to cook for 15 minutes with a lid on if using dry uncooked quinoa and add the extra water.  Don’t cook too long or you might over cook your quinoa.  If you like your beans softer, heat them on the stove first until they become the texture you like.  Then add your quinoa after that.

Use this dish as the main meal, or as a side dish.  For the main meal, you can serve it with a side salad and fresh cucumbers, or use it as a filling for tacos, burritos, enchiladas, stuff it into peppers or potatoes or zucchini  or serve it like a taco salad, or blend it smooth into a dip and serve with veggies or tortilla chips for dipping.  You can also put this in the blender and cream it with water, broth, or milk of your choice to make a smooth protein packed soup and serve with tortilla chips or warm bread.

My personal preference is to make my quinoa ahead and add it with raw salsa both right at the end so this dish stays nice and fresh tasting.   I keep a double batch of quinoa so I have this ready to go in my fridge and another batch in my freezer to use for super quick nutritious meals.  It’s all good!!!

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Delicious Chocolate Praline Extreme

Oh yeah, Baby!  You know your mouth is watering now!

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I asked my husband what I should name this and he stated, “Delicious!”

So without further ado, I give you:

 

Delicious Chocolate Praline Extreme

1 scoop Complete Dutch Chocolate protein powder

1 frozen banana

1/8 cup pecans to blend,

1/8 cup pecans for the topping, whole or chopped.

1 cup unsweetened Coconut Milk (or milk of your choice)

Blend all of the ingredients in the blender until smooth.  ENJOY!

This recipe makes a large 24 oz serving.  I use a special 24 oz size jar that holds three cups (instead of the standard 32 oz or 1 quart jar), and this recipe fills it to the top.  These jars are nice for shakes as they are easy for everyone to hold and easy to reach all the delicious yummy treats inside.   You could easily divide this recipe in half and share smaller servings between two people.  I also make this recipe without the nuts (leaving the nuts out reduces about 1/2 the calories).  It turns out like a chocolate Frosty and has a whole lot less calories, and is way better for me and my family too.

Nutrition:  429 Calories, 16g Protein, 13g fiber, 20g Fat (healthy fats from nuts and plants), Vit C, Vit A, Potassium, Iron, Calcium,  and so much more.

Nutrition Facts:

Delicious Chocolate Praline Extreme Nutrition

Options:

2 Tbsp whipped cream (optional)

1 tsp chocolate sauce (optional)

These extras are purely optional.

Complete Dutch Chocolate
Whole Food Shake / Smoothie Powder:

The Dutch Chocolate Complete powder costs about $2.00 a scoop (or you can use a half scoop for $1 a serving for a smaller portion and make it even more budget friendly) and makes your ice cream and smoothie treats creamy, but also light and fluffy.  It is amazing!

You would not know it, but it is made with 20+ wholesome plant foods like broccoli sprouts, quinoa, pomegranate, apples, spirulina, alfalfa sprouts, radish sprouts, millet, pumpkin, cocoa, and more, but tastes like the best chocolate powder.   It is a complete meal, or use it as a healthy snack or treat too.   The Complete powder also comes in Vanilla too.  The flavor combinations you can come up with using this as your base and adding other fruits or nuts is endless!  You just have to give this whole food powder a try, it is amazing!

Such a simple way to nourish your body with whole food nutrition! 

Be wise and blessed!

 

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Raising Homemakers

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Getting In More Fruits and Vegetables

I’ve been making healthy changes in my life. I’m 45 and I realize I haven’t always made the best food choices.  There are things about my health I can improve. One of those is to consume more healthy fruits and vegetables.

Fruit Kabobs

It is recommended that we eat at least 9 to 12 servings of fruits and vegetables a day.  Those are minimum numbers for basic nutrients. You  will want to eat a lot more to stay healthy and fight disease, and also if you do athletic activities.

Veggie Sandwich

4 Ways To Get In More Fruits And Vegetables.

Here are 4 ways to include more fresh fruits and vegetables in your diet:
1. Make fruit bowls, fruit or fruit and veggie kabobs, and smoothies at breakfast.
2. Include vegetables on your sandwich, in a salad, or as a fresh crunchy side dish for lunch.
3. Set out vegetable trays, or make your own “???” (salad, taco, loaded potatoes, veggies and dip, etc) for supper,  and offer bowls and plates filled with a wide variety of fruits and vegetables to choose from. The more exposure your kids (and husband) has to seeing and sampling these, the more likely they will be to develop a desire to eat them.
4. Take Juice Plus+ Capsules or Juice Plus+ Chewables.

Veggie Tray

The Next Best Thing

I know I don’t eat enough servings of fruits and vegetables in a day.  Over time this creates a gap in my nutrition and health.   I am thankful for the option to eat additional whole food nutrients in a simple way, dried and encapsulated. It is the next best thing to fresh fruits and vegetables and supplies a full spectrum of nutrients, enzymes, probiotics, and the synergy of the live food my body needs.

Juice Plus+ Capsules

I am bridging the gap with these 6 capsules.  I am eating the nourishment of 30+ fruits, veggies, berries, and grains. All the nourishment is in tact, just like when I use my juicer and dehydrator to preserve my garden harvest. It is still whole food and all of the nutrients are there including vitamins, minerals, enzymes, prebiotics, probiotics, antioxidants, cartenoids, phytonutrients, chlorophyll, anthocyanosides, polyphenols, immune boosting and histamine lowering herbs, and so much more.  I wish I had known about this years ago, but it’s never to late to make a positive change.

Fruits, Veggies, Berries Juice Plus+

KIDS

And I don’t have to worry about my kid’s diet missing out on vital whole food nutrients. Juice Plus+ offers the same whole food nutrition in gummy chews that kids love.

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My kids love these amazing chewy fruity gems of nutrition.

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On average most kids in the USA get less than 5 servings a day of fruits and veggies.   That is far less than the 9-13 servings that are recommended.  Let’s face it, kids don’t always have big appetites for fruits and veggies.  They prefer cookies, junkfood, hotdogs, and chicken nuggets.  So what is a parent to do?

Spinach and raspberry salad

Keep trying.  Keep introducing fruits and veggies at each meal and snack times.  And then do the next best thing to be sure you have covered all the bases.

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But with Juice Plus+ Chewables, parents can have the confidence that they are bridging the gap in their child’s nutrition too.  And Juice Plus+ offers the chewables to children for free with the parents purchase of adult capsules or adult chewables.

Juice Plus Chewables

Let me know if you would like more information about how Juice Plus+ can help you and your family with bridging the gap in your healthy lifestyle.

Be blessed!

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Tuna Pepper Boats

This is a delicious lunch. It foocuses on lean protein and lots of low glycemic vegetables. This meal is a lot of food, and it is bursting with fresh flavors. Though it seems like a meal for lunch, I really enjoy this for breakfast too. I find filling up on a great salad and lean protein at breakfast or lunch helps to curb hunger pains. If you find you are still hungry with this meal, try adding some chicken, steak, or turkey bacon to the side salad. I often use this salad as a base in my meals on Phase 2 and then add meats to make a whole meal. But today I wanted to pair it with egg whites and tuna so I came up with these fun little tuna pepper boats.

Tuna Pepper Boats

Tuna Pepper Boats
FMD Phase 2 (THM E-Meal)
2 servings
157 calories, 1 fat, 9 carbs, 2 fiber, 26 protein, 10% Vit A, 130% Vit C

1 bell pepper, seeded and cut into four wedges or “boats”
1 can tuna in water, drained
1 stalk of celery, chopped (I love using celery stalk loaded with leaves and chop it all)
2 Tablespoon red onion, chopped or sliced thin
2 boiled egg white, chopped small
1/8 tsp sea salt
1/16 tsp ground pepper
1/4 lemon, juiced

Mix all the ingredients (except the bell pepper) together. Stuff the tuna mixture inside the bell pepper wedges. Serve.

Tuna Pepper Boats and Side Salad

Side Salad
FMD Phase 2 (THM E-Meal)
2 servings
37 calories, 0 fat, 8 carbs, 3 fiber, 2 protein, 84% Vit A, 56% Vit C

1 cup baby spinach, chopped
2 cup romaine lettuce, chopped
1 cup cucumber slices, cut in half
1/2 cup radish slices
1/4 cup red onion chopped
1 lemon, juiced, or serve the lemon wedges so folks can squeeze on their own dressing.
sea salt and pepper to taste

Toss it all together and serve.

Life is what you make of it. Be blessed and enjoy the journey!

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Raising Memories

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Black Bean Taco Salad

Black Bean Taco Salad is an easy quick meal to prepare and has been one of my favorites over the years.  It comes together so fast with fresh flavors and fun textures and is really a treat in the mouth and satisfying to the tummy.

I enjoy this taco salad for lunch or dinner.  It is super delicious and nutritious.  Some suggestions for different diet variations: If you are following a certain diet like Trim Healthy Mama, then you can serve this dish with blue corn chips or homemade baked Joseph’s pita / tortilla crisps / chips.  If you are following a diet like The Fast Metabolism Diet then leave out the chips and instead serve this salad with sliced veggies like cucumbers, jicama, or large wedges of peppers, etc. If you are following a Low Carb Diet, leave out the black beans and chips and serve with low starch veggie slices or just on romaine lettuce. If you are on a Nourishing Foods or Eat Fat Loose Fat plan, add in a spoonfull of geletain powder and a spoonful of coconut oil to your pan while it cooks and serve with full fat sourcream and fermented Pico de Gallo and serve with sprouted corn chips. All of these methods are delicious variations you will not be dissappointed with.

This meal comes together fast and takes less than ten minutes to throw together if you keep a batch of Pico de Gallo in the fridge or freezer and canned beans on hand for quick meals.  If not, then it will take you about another five minutes to chop those veggies and throw in the pot.  If cooking beans from scratch, you will need to plan ahead and soak them overnight and plan to cook for an hour on the stove the next day before using in this recipe as dried beans should always be soaked for at least seven hours and drained before cooking to neutralize the phytic acids.  This truly is a fast food meal.  I like to make a batch of Pico de Gallo ahead and keep it in the fridge and some in quick meal packs in the freezer for fast meals when I don’t feel much like cooking or making a big mess in the kitchen.

The best part of all in making this meal is that my kids enjoy it and they don’t complain about eating it, and that makes the effort of putting this nutritious meal together for them so worth it!

Black Bean Taco Salad

 

 

Black Bean Taco Salad

Ingredients:
1 cup Pico de Gallo (fresh or frozen). Check out my Pico de Gallo recipe at the bottom of this post.
1 can black beans drained and rinsed.
2 tsp chili powder
1 tsp cumin
1 tsp garlic powder or a fresh clove of garlic minced
1/2 tsp sea salt
1/4 tsp black pepper
1 cup shredded romaine lettuce
1/4 cup shredded cheese

Optional (for crunch) serve with:
1 cup tortilla chips or 1 cup sliced raw veggies

Directions:
In a pan heat the Pico de Gallo on medium heat until the onions are tender, add in beans, garlic and spices till heated through and no moisture from the veggies remains. Scoop the taco filling onto plate and serve with lettuce, cheese, and tortilla chips. Add sour cream or guacamole if desired.

Nutrition Data: Calories 415; Protein 25 g; Fat 11 g; Fiber 20 g; Carbs 58 g; Sugars 8 g; Vit A 6105 IU; Vit C 42.2 mg; Vit K 66.7 mcg; Calcium 303 mg; Iron 5.4 mg; Thiamine .6 mg; Folate 610 mcg; Magnesium 159 mg; and so much more. This meal is packed with vitamins, minerals, and antioxidents and is very nutrient dense. Data figured for the taco salad filling, plus lettuce and cheese, but without the optional chips or raw veggies.

This basic meal is very versatile. You can serve the taco filling in crunchy taco shells, on tostada shells, or inside soft tortillas too. It works for tacos, burritos, and enchiladas if you just change up the sauce or shell you are working with. I also love to add in already cooked rice for a delicious meal of rice and beans or to also fill a variety of shells. The kids love to add the taco filling, rice, cheese, and crunchy corn chips inside a soft tortilla shell for their own homemade version of FRITO BURRITOS from Taco Bell. If you want to use the taco filling as a dip, then just blend it in the blender until desired smoothness or chunckiness and serve with veggies or tortilla chips or spread on the inside of bread or tortillas for variety to sandwiches. Also for a creamy mexican soup, after blending the taco filling, this it with water or milk (real milk, almond milk, coconut milk, cashew milk, etc) and reheat the soup on top of stove, then garnish the soup bowl with sour cream, or more Pico de Gallo when serving if desired. This basic recipe is very versatile and you can get a lot of different meals from it.

Homemade Pico de Gallo

1 medium chopped onion (red or white)
2 medium chopped tomatoes with seeds removed
1 small chopped jalapeno with seeds removed
1/4 cup chopped fresh cilantro or 2 Tbsp dried cilantro
1 Tbsp fresh squeezed lime or lemon juice
1/2 tsp sea salt

Toss everything together and store in fridge or freezer and use for adding to meals (tacos, burritos, eggs, soups, etc.) or as a garnish. Pico de Gallo is basically a fresh salad made from uncooked salsa. It is traditional in Mexican cooking, comes together quick and easy and makes meals POP with flavor and texture. I highly recommend keeping batches of this awesome food in the fridge and freezer for various uses. I love to make quick breakfasts by adding a few tablespoons of Pico de Gallo in a skillet, sauteing with chopped spinach and then piling all of that inside a delicious omelet. The best omelets ever!!! If desired, you can also ferment Pico de Gallo in a glass canning jar for one to three days on the counter, and then for another week or so in the fridge before using just by adding in 2 Tbsp of liquid whey when preparing a fresh batch. It will turn out similar to Kimchi (Kimchi is a raw fermented Asian spicy salad) but without the cabbage and red chili peppers. It is amazing what you can do with ferments. The Lactobacillus in the liquid whey helps safely ferment the veggies and activates lots of enzymes and good bacteria that are beneficial to the digestive and immune systems. Whether you eat it fresh, cooked, or fermented, Pico de Gallo is YUMMY!!!

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Homemade Pico de Gallo

If you have ever eaten Mexican or Hispanic food at an authentic Mexican restraunt, then you have probably enjoyed Pico de Gallo served either on top or on the side of your meal. It is traditional in Mexican cooking, and it comes together quick and easy and makes meals POP with fresh flavor and texture. Pico de Gallo is usually served raw and is the opposite of a cooked salsa. It is basically a fresh uncooked salsa so it is a salad. It is also sometimes called Salsa Fresco “fresh salsa” and also Salsa Bandera “salsa flag” because it’s colors are similar to the Mexican Flag. No matter what you call it, or how you serve it, it is delicious!

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Homemade Pico de Gallo

1 medium chopped onion (red or white)
2 medium chopped tomatoes with seeds removed
1 small chopped jalapeno with seeds removed
1/4 cup chopped fresh cilantro or 2 Tbsp dried cilantro
1 Tbsp fresh squeezed lime or lemon juice
1/2 tsp sea salt

Toss everything together and store in fridge or freezer until ready to use.

Nutritional Data:

I have figured the nutritional data for 1 cup or about 1/2 of the recipe. This recipe makes about 2 cups of salad. Many times you might only use a tablespoon or two if using this salad as a garnish, or inside of a shell, so adjust the data per the amount you use:

Calories 55
Protein 2 g
Fat 0
Fiber 3 g
Carbs 13 g
Sugars 6 g
Calcium 34.4 mg
Iron .6 mg
Magnesium 22.8 mg
Vitamin K 17 mcg
Vitamin C 28.5 mg
Vitamin A 1224 IU

and much more vitamins, minerals, enzymes, and antioxidents.

How I use Pico de Gallo:

I highly recommend keeping batches of this awesome food fresh in the fridge and frozen in the freezer for various uses. It can be used on various diet programs too such as Trim Healthy Mama, The Fast Metabolism Diet, Paleo, Lowcarb, Eat Fat Loose Fat, Nourishing Foods, etc. You just can’t go wrong having a batch or two of this dish on hand.

I use Pico de Gallo for many different meals both as a raw topping and as a cooked base for chili, tacos, burritos, bean dips, breakfast omelets, breakfast egg scrambles, soups, stir fries, spanish rice, etc. and also as a fresh topping or garnish on other meals (steak, salad, cucumber salad, etc). I love to make quick breakfasts by adding a few tablespoons of Pico de Gallo in a skillet, sauteing with chopped spinach and then piling all of that inside a delicious omelet. The best omelets ever!!!

Here is a great idea that enhances the nutritional value too. If desired, you can ferment Pico de Gallo in a glass canning jar for one to three days on the kitchen counter, and then for another week or so in the fridge before using just by adding in 2 Tbsp of liquid whey to the recipe when preparing a fresh batch. It will turn out similar to the Asian fermented Kimchi (you can make Kimchi with this by adding chopped cabbage and red chili peppers). It is amazing what you can do with ferments. The Lactobacillus in the liquid whey will grow at room temperature in the jar and will help safely ferment the veggies and it activates lots of enzymes and good bacteria that are beneficial to the digestive and immune systems.

Whether you eat Pico de Gallo fresh, fermented, or cook it as a base in different dishes, it is YUMMY!!!

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Summer Grilled Chicken Pecan Salad

A salad is a great way to eat a healthy meal, if it is topped right.  You can convert a plate of lettuce into something amazing with just a few ingredients.

Besides veggies and fruits, be sure to include proteins and healthy fats when making your salad too.  There are vitamins and minerals in greens such as lettuce, kale, and spinach that require healthy fats to make them extractable and usable by the body.

A great thing about salad is that it can use up leftovers from a previous meal, and it can be made a day or two ahead and refrigerated and still taste fresh when you go to eat it. That makes it a wonderful convenience and budget friendly food too.

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One thing I really like about summer is cooking meat outside over hot coals.  It gives meat such a delicious smoky flavor.  And in my opinion, no meat on the planet tastes better with a side salad, or on the main entre salad than smoked meat!  And a little goes a long way too.  So go ahead and have a nice dinner with your grilled meat, but save a few extra pieces for leftovers to use as toppings on salads to enjoy later during the week too.  Here is a delicious salad I made with leftover smoked grilled chicken breast.

 

Summer Grilled Chicken Pecan Salad

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Ingredients:

Grilled Chicken  2 oz  cut up

Romaine Lettuce  1 cup shredded

Baby Spinach Leaves 1/2 cup shredded

Romano or Plum Tomato 1 cut into small pieces

Pecans broken into large pieces 1/4 cup or 1 oz

Lemon 1/2 cut into wedges to squeeze out juice as dressing over salad.

Directions:

Wash, chop, cut, and toss!!!  Your salad is now ready to serve!  It just can’t get any easier other than if you made it up a day ahead, and all you had to do was walk to the fridge and pull out a delicious prepared salad when you are hungry.

Nutrition:

Calories 214 g; Carbohydrates 15.7 g; Net Carbs 12.4 g; Fiber 3.3 g; Protein 10.4 g; Fat 13.2 g;               Vitamin A  6025 IU; Vitamin C 34.7 mg; Vitamin K 134 mcg;  Niacin 3.9 mg; Folate 113 mcg; and a good source of manganese, magnesium, selenium, iron, potassium, zinc, and so much more.

Optional: a drizzle of good quality olive oil and a sprinkle of Himalayan sea salt would provide even more great nutrients to top off this salad with.

This is a delicious meal anytime of day.  Lunch, supper, or split it into two side servings to go along with another meal.  I would even eat it for breakfast too.

Enjoy!

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