Who would think that this recipe can improve heart blood flow, possibly eliminating the risk for heart disease including heart attack and stroke.
The nutrient Vitamin K found in these vegetables may be involved in inhibiting the calcification process (narrowing) that occurs in our blood vessels. So eat up! This recipe makes an amazing side dish option.
3/4 lb. Brussels sprouts, shredded
2 medium carrots, shredded
1 pear, thinly sliced
2 scallions (green onion), thinly sliced
3 oz. prosciutto, chopped
1/2 C pomegranate seeds or 1/3 C dried cherries
3 T extra-virgin olive oil
juice of 1/2 orange
2 T maple syrup
1/4 C hazelnuts
2 t Dijon mustard
1 garlic clove, minced
In a large bowl, toss together Brussels sprouts, carrot, pear, scallion, prosciutto, and pomegranate seeds or dried cherries. Place olive oil, orange juice, maple syrup, hazelnuts, mustard, garlic, and a couple of pinches each of salt and pepper in a blender container and blend until slightly chunky. Toss dressing with slaw. Makes six servings.
If you're like me and always looking for healthier meal options for you and your family, I have this perfect stuffing recipe for you this Thanksgiving. This recipe is clean, healthy and packed with nutrients that you and your family will LOVE. It is a great substitute for the nutritionally-lacking white bread recipe. Hope you and your family loves it as much as we do.
1 ½ cups brown rice, uncooked
2 cups natural apple juice and 1½ cups water
2 tsp olive oil
1 crisp harvest apple cored and dice
½ cup Brussels sprouts, chopped fine
4 cloves garlic, passed through a garlic press
1 carrot, peeled and chopped fine
1 cup celery, diced
1/3 cup uncontaminated oat bran or wheat bran
½ cup dried cranberries
1/3 slivered, raw almonds
½ tsp poultry seasoning
¼ tsp thyme
Freshly ground black pepper
1. Make rice according to package instructions. Use the combination of 2 cups natural apple juice and 1½ cups water for the liquid.
2. Place olive oil in a large skillet and heat over medium heat. Cook all chopped fruits and vegetables until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, poultry seasoning, pepper and thyme. Toss well
3. Use as stuffing for poultry.
4. Remaining stuffing can be baked separately in a casserole dish.
If you are looking for meal ideas to use up the freshly picked tomatoes from your garden this summer, here is a quick and simple one. This recipe is a very simple to prepare and for that, great for any busy household.
1. Preheat oven to 400 degrees F. Rub chicken breasts with 1 Tbsp. olive oil, and season with salt and pepper. Bake for about 10 minutes. Flip, and cook for another 15 or until the juices run clear.
2. In the meantime, combine chopped tomatoes, garlic, onion, olive oil, balsamic vinegar, sea salt and basil in a bowl. Place bowl in refrigerator until chicken is ready. Spoon over chicken and enjoy!
Let us know how you like it in the comment below.
This recipe is one of my old-time summer favorite. It is easy to prepare and very tasty. All ingredients can be found in your summer gardens and/or can be purchased from your community food stand and local stores.
Let us know how you like it!
For the Sauce:
1. Prepare sauce by whisking tahini, lemon juice, maple syrup, and salt in a small mixing bowl. Add water 1 tbsp. at a time, until dressing thickness is to your liking. Taste and adjust flavor as needed. Set aside.
2. Arrange lettuce “boats” on a platter, and begin filling with 1-2 tbsp. of hummus. Top with lots of veggies!
3. Drizzle the dressing over the top, and serve!
This recipe looks a lot more complicated than it actually is. It is one of my favorites for a power breakfast, and it comes together quite easily.
🍅It’s even quicker to prepare if you pre-chop your veggies on the weekend.
🥑Have you tried frozen avocado yet? It’s definitely worth checking out. The night before you make this, I recommend taking your avocado out of the freezer, wrap it in cling wrap so it doesn’t brown, and putting it in the refrigerator to thaw.
🥚😋 Starting your day with a dose of protein, veggies, and healthy fat will keep you feeling full and satisfied! Adding a side dish of a half-cup of berries is an optional healthy boost. 🍓
If you prefer the vegan option, you can switch the eggs for sweet potatoes and cheese for non-dairy cheese of your choice. Although I am not vegan, I like to substitute for sweet potatoes and cashew cheese.
(Makes 2 burritos)
Heat the oil in a skillet over medium-high heat. Cook the onions and peppers until soft and slightly caramelized. Add beans and pepper flakes and cook until warmed through 3-4 minutes.
While the veggies are cooking, in a medium bowl whisk the eggs and egg whites, and then add the cheese.
When the veggies are heated through, transfer to a dish and if necessary, spray the skillet with non-stick spray. Pour in the eggs and scramble, about 3-4 minutes. Remove from heat.
To serve, spread each tortilla or lettuce leaf with some salsa, and then layer each with half of the black bean mixture, half the eggs or cooked crushed sweet potatoes, and half the tomato and avocado. Season with hot sauce. Roll up your tortilla or lettuce leaf like a burrito and enjoy!
Leave us a comment and let us know how it turned out!
Chia seeds are packed with nutrients. A mere 2 tablespoons pack 8 g of fiber, 4 g of protein, and 2 g of omega-3 fatty acids, as well as calcium, magnesium, and antioxidants — not too shabby for a tiny seed! Even more spectacular than its health value is its thickening ability, which can turn a plain cup of liquid into a creamy pudding. In just a few easy steps, you can make yourself the most delicious and hearty breakfast to keep you full and energized for hours.
Rolled oats, chia seeds, and cacao nibs make up the base of this breakfast bowl. Although chia seeds don’t provide any flavor, when soaked in liquids, it adds a great deal of texture. The longer you let it sit, the more the chia seed will plump up.
We use almond milk , but you can substitute any kind of non-dairy milk you prefer. For a touch of sweetness, you can add maple syrup or raw honey.
There are endless variations when it comes to toppings. The fun part comes with the variety of toppings and mix-ins!
OATMEAL TOPPINGS GALORE: This chia oatmeal breakfast bowl is topped with granola, blackberries, and blood orange segments. Get creative though - next time try loading your oatmeal with toasted almonds, sliced banana, and a handful of chocolate chunks. And if you're feeling tropical, maybe add some shredded coconut, pineapple slices, and chopped macadamia nuts. Enjoy!
Roasting adds a savory depth of flavor one can only achieve once a bit of caramelization has occurred, and creates crispy edges, which are a textural delight.
• 1 bunch Asparagus, Ends Cut Off, Chopped Into 2-3 Inch Pieces
• 1 Red Onion, peeled and chopped
• 1 Red Bell Pepper, seeded and chopped
• 8 oz. Mushrooms (any Kind), quartered or halved
• 1 medium eggplant, chopped into cubes
• 1/2 butternut squash, peeled and cubed
• 3 cloves garlic, minced
• Salt & pepper, to taste
• 1 tsp. steak seasoning (your favourite brand)
• 1/3 cup Olive Oil
1. Preheat oven to 450 degrees.
2. Mix all of the vegetables in a large bowl.
3. Drizzle with olive oil, season with salt, pepper, and steak seasonings.
4. Gently toss to coat all of the veggies.
5. Spread veggies out on two baking sheets.
6. Roast for 20 minutes, shaking the pans 2x while roasting. If needed, roast for an additional 5-10 minutes.
Feasting on Fruit using just 13 ingredients with only 230 calories and 85 minutes of your time.
A fun and healthy recipe to make and share with the kids!
Brought to you by Yummly!
Beets contain a unique phytonutrients pigments. These pigments can provide powerful antioxidant protection. They are particularly rich in folate acid, excellent in B1 & B2 vitamin important for a healthy heart and essential for normal tissue growth. Not only are beets are high in nutrients, but are very low in calories. 1 cup of cooked beets contains 75 calories. Enjoy this meal for breakfast, lunch or dinner!
• 1 lb. beets, washed, peeled and diced
• 1/2 lb. Yukon Gold potatoes, scrubbed and diced
• 1 sweet onion, diced
• 3-4 cloves of garlic, smashed and chopped
• Beet greens (from 6 beets), chopped
• 5-6 kale leaves, ribs removed, chopped
• 1-2 Tbsp. olive oil
• Handful fresh parsley
• 3-4 fried eggs
1. In a fry pan, put in diced raw beets and potatoes with plus enough water to cover them (about 3 cups). Season with salt and bring to a boil and cook for about 7 minutes.
2. Drain and set aside the beets and potatoes.
3. In the same pan, add olive oil, onion and garlic and sauté for a few minutes.
4. Add in kale and beet greens, and cook until wilted (2- 3 mins). Set aside.
5. Heat oil in the fry pan over med-high heat. Add back potatoes and beets and press firmly into a layer, and allow the veggies to brown. Once crispy, flip to the other side.
6. Add kale and beet greens, stirring to combine. Let the entire mixture crisp up for another few minutes.
7. Top with 3-4 fried eggs and parsley. Serve immediately and enjoy!!
Bosc and Comice pears are in season in the fall!
Delicious & Healthy Baked Pears
• 2 large ripe pears
• 1/4 tsp. ground cinnamon
• 2 tsp. honey
• 1/4 cup crushed walnuts
1. Preheat the oven to 350°F.
2. Cut the pears in half, and place on a baking sheet (inside facing up)
3. Using a spoon, scoop out the seeds.
4. Sprinkle with cinnamon, top with walnuts, and then drizzle 1/2 tsp. honey over each pear.
5. Bake for about 30 minutes. Remove, cool & enjoy!
Cherry Pie Crumble Bars
Serve this delicious and healthy dessert at your next BBQ!
For the Dough:
• 3/4 cup chopped almonds
• 2 cups gluten free oat flour
• 1 cup quick oats
• 1/4 teaspoon salt
• 1/2 cup maple syrup
• 1/2 cup coconut oil
For the Cherry Filling:
• 4 cups frozen cherries
• 1 tablespoon arrowroot starch mixed with 1 tablespoon water
1. Preheat the oven to 350 degrees. Line a 9x9 inch baking dish with parchment paper.
2. Spread the almonds out on a baking sheet and bake for about 7 minutes until golden brown. Set aside.
3. In a bowl, combine oat flour, quick oats and salt. Stir in maple syrup and coconut oil. Using your hands, pinch mixture together to incorporate coconut oil.
4. Add walnuts, and knead to combine.
5. Press 2/3 of the mixture into baking dish, making sure it’s one solid crust. Bake for 15 minutes. Remove from the oven and cool for 5 minutes.
6. Meanwhile, add the frozen cherries into a saucepan. Heat over medium heat until the cherries are defrosted and the sauce is simmering. Use a fork or potato masher to gently break cherries into smaller pieces. Remove from heat, add in the arrowroot starch mixture. Return to heat and simmer. Remove from the heat and set aside.
7. Pour the cherry filling over the baked crust and sprinkle on the remaining crumble.
8. Bake uncovered for 14 to 18 minutes, until the topping is firm.
9. Let cool for 45 to 60 minutes.
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I share my passion for exercising and clean eating with my friends and family, And I want to share with you too! Let me know how your next recipe turns out!