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Cranberry Kale Pilaf; Superfood your Thanksgiving

I know that it has been a while since I have blogged, so sorry! But I am hoping that this will make up for my absence. here is the perfect, super healthy, delicious, rich in nutrients, high in anti-oxidants ideal addition to your thanksgiving dinner menu.This dish will help to balance out your meal, so that you can eat guilt free this Thanksgiving.

This is the pilaf of all times. I am calling it the super food pilaf; vegetarian, antioxidant-rich, high in protein and fiber and full of tasty healthy natural goodness!.

Fresh cranberries are high in a multitude of cancer-protective nutrients and are also an incredible food for lowering inflammation in our bodies. They contain a unique mix of potent antioxidant; proanthocyanidins, resveratrol, pterostilbene, and Vitamin C. Proanthocyanidins are anti-inflammatory, have been shown to be helpful in reducing the risk of cardiovascular disease, and help to improve immune system function. Resveratrol and pterostilbene are the amazing anti-aging compounds also found in red wine. So eat up and feel great – i happen to be a fan of that combo!

How? Here is the recipe, enjoy and happy holidays!

wild rice; use 1 1/2 cups wild rice per 3 cups water bring to boil then place on low to medium heat for about 40 minutes or until grains are soft and water is all absorbed. Let the rice cool.

2 tablespoons cold pressed organic extra virgin olive oil
1 large red onion, chopped
1 cup fresh organic cranberries
1 large bunch of kale. Use the leaves only if you want your dish to taste sweeter
5 to 6 cups cooked wild rice
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 jalapeno (optional) and 1-2 tablespoons of agave/maple syrup or a dab of stevia (optional)

Heat a deep skillet over medium heat. Add the oil then the onions and sauté until slightly brown and softened. Then add the cranberries and kale; sauté about 5 minutes. Add the cooked wild rice, salt, and pepper; and chopped jalapeno if desire then sauté 5 to 6 more minutes. Stir in sweetener of desire. Taste and adjust seasonings if necessary and voila!

 

This recipe originated here;

http://www.nourishingmeals.com/ but was doctored up slightly by me (:

 
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Posted by on November 21, 2012 in Uncategorized

 

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Curry craving creamy cauliflower

Satisfy your curry craving with this delicious, simple, late-summer dish. It’s easy to make, fast to prepare and your taste buds will love you and this treat! This recipe is gluten-free but filled with all sorts of goodness.Its also super high in health giving nutrients that fight inflammation, decrease cancer and promote your overall longevity.  

2 tbs extra-virgin olive oil 
1 tbs plus 1/2 tsp fresh lemon juice and a dab of rind
1 tbs curry powder , I add extra turmeric and ginger a 1/4 tsp total just to get an antiinflammatory boost
1/2 tsp Kosher flake salt or seas salt
1/2 tsp smoky paprika (optional) 
1 head cauliflower, leaves and core removed, florets cut into ¼-inch slices 
fresh cilantro leaves

Preheat oven to 450° Fahrenheit. In large bowl, whisk together oil, 1 tbs lemon juice, curry powder, salt and paprika. Add cauliflower slices and toss to coat. Spread cauliflower in single layer in large baking pan lined with parchment paper (for easy clean-up). Bake until cauliflower is tender-crisp and brown, about 30 minutes. Sprinkle with remaining ½ tsp lemon juice and garnish with cilantro. Makes four servings.

Double your pleasure and the recipe’s usefulness by puréeing the leftovers the next day with low-sodium vegetable or chicken broth for a fabulous, satisfying soup (add a touch of coconut milk or yogurt or even a few slices of avocado for extra creaminess)….yum!

 
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Posted by on September 4, 2012 in Uncategorized

 

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Healthy Snackin Chicks

 I am always looking for crunchy healthy snacks that are low in carbs, high in protein and not laden with bad oils. This is why I originally created flackers. Having said that, a girl needs alternatives and choices, right? There is always room for other healthy snack food, here is my second favorite: high in fiber, protein and a good healthy alternative to chips…popped chickpeas…yum!

Popped Chickpeas –

Ingredients

1 tbsp olive oil

1 can of chickpeas, drained

Your favorite spices to taste

 Directions

Sauté the chickpeas in the olive oil until they pop. Sprinkle with your favorite spices to taste. Enjoy!

 
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Posted by on August 28, 2012 in Uncategorized

 

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Spicy roasted beets

Just when you thought I was done with beets….

After my beet greens post the other day I thought I was too! But then I thought two things

1. if you have beet greens, then you usually also have beets. So maybe I should say something about these lovely healthy root vegetables like how they are packed with antioxidant, anti-inflammatory and detox potential goodness. 

2. To top it all off I then saw this recipe in www.vegetariantimes.com and I could not resist doing post number two on beets and sharing. Besides even if you do not like beets, spicy roasted? Doesn’t that sound delish? Perhaps this recipe will tempt you to give them a try, they are in season after all…

Recipe:

2 bunches of beets, golden preferred (tops removed-but now you know what you can do with those babies right?), washed and quartered. You may also peel if you like but you would miss out on some good fiber

2 tbsp. coconut oil

1 tsp cumin

1/2 tsp paprika

1 pinch of chili powder

preheat over to 400 degrees. Toss all ingredients together and spread on baking sheet, Bake for 30-40 minutes or until beets are tender. Turn them over once. Salt pepper as desired and enjoy…yum!

 
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Posted by on August 10, 2012 in Uncategorized

 

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Scrumptious Pie Crust; healthy, raw & gluten free

With berry and cherry season well on its way I know some of you out there must be making lip-smacking, scrumptious pies. I had a client ask me how to make a crust that is gluten-free and still tasty. I upped the ante: here is one that is gluten-free, raw, incredibly healthy and super delicious!

INGREDIENTS

1.5 cups Almonds Soaked  overnight

1 cup Walnuts Soaked  overnight

Rinse, pat the nuts dry

1 cup Dates, pitted, soaked in water

Dash of Sea Salt

Vanilla extract (optional)

In a food processor or high-speed blender, process all ingredients. You can even toss in a few cinnamon currant flackers for more omega 3’s and extra fiber. Use a tsp or a tbsp of water, if necessary to form dough texture.

 Press into a pie pan or plate and voila! Enjoy….

 
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Posted by on July 30, 2012 in Uncategorized

 

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Inspired by Kale

 

Kale in my garden

Step aside spinach there is a new green in town! I am speaking about my favorite all time green, my garden growing friend and super healthy crunchy leafy green – the incredible fabulous amazing kale! Kale and its incredible health benefits have actually been around for a long time. Quietly, yes, but believe it or not there was kale before there was kale chips! I have been eating this funky looking vegetable for years and as with many good things, it is hard to keep them under the radar for too long. Eventually their amazing qualities shine bright and this year, it’s kale’s turn to be in the spotlight.

I just had my favorite kale salad, freshly picked from the garden, and I feel super energized with fabulous green power!

So here are the  many reasons I love Kale and you should too!

1. kale is a member of the Brassica family of vegetables, (also include are broccoli, cabbage and brussels sprouts) that have gained quite the reputation as potential cancer-fighting foods. Kale is packed with the organosulfur compounds that may actually help the liver neutralize potentially cancerous substances.

2. Kale is full of beta-carotene, an important nutrient for good vision also the prevention of cataracts.

3. Kale is also an excellent source of vitamin C, just one cup will give you 88% of your RDA of vitamin C which is great for your immune system and helpful for protection against viruses like the common cold as well as the flu.

4. Kale is rich in minerals, such as iron, manganese, calcium and potassium. Potassium is excellent to help reduce blood pressure. Calcium is needed for optimal bone integrity.

5. A cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes.

Need I say more?

Recipes:

Really easy- if you are super busy, just buy your favorite pesto (made with olive oil of course) or make your own and take the leaves off of the kale stem, compost the stem and puree the leaves with the pesto. Now you have this enriched delicious guilt free pesto..yum. Try it on your favorite cracker or a flacker, it is really divine….

Easy and cooked- sauté kale 1-2 cups (take the leafy part of the stem and toss the stem. The leafy part is the sweetest and most tender) with fresh garlic (1-2 cloves) and a little water (or extra virgin olive oil) then sprinkle with lemon juice, sea salt and/or olive oil before serving.

Easy and raw- Again take the leaves of the kale (2 cups is perfect) and place in a bowl. Add a tbsp of extra virgin olive oil, a tsp of sea salt and 2 tbsp of lemon juice then using your hands crunch up the leaves so they get soft (the salt helps to breakdown the cell walls of the kale which makes it softer and sweeter and more delicious). May add 1 cup of mushrooms and/or red onions, walnuts to get some omega-3 fatty acids and then let it marinate a little, maybe an hour then enjoy.

 
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Posted by on July 11, 2012 in Uncategorized

 

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Don’t leave home without these…my favorite fabulous travel companions

Just got back from a very exciting trip to NYC, ok beyond exciting, thrilling actually. Yesterday I met with The Bobbi Brown! And she was absolutely fabulous and wonderful and I am so grateful that I could spend time with such a talented superstar who by the by, also adores flackers. ( especially the new ones, cinnamon currants.)

Well I can go on about that but I digress….So what are my favorite travel companions? Well, naturally they are food, aside from a few items of clothing I would guess that at least a third of my baggage is filled with edibles. You never know if you will get stranded, or delayed and so I make sure that in case of an emergency, I will not go hungry, nor will I miss out on my daily nutrition! 

For starters I always travel with flackers to make sure that I am going to get omega-3 fatty acids and of course plenty of fiber. Traveling and sitting on long journeys really can slow down the GI system so many people including myself have to have fiber. The other item I never leave home with is chocolate, dark chocolate to be specific. I add a few sprouted nuts and seeds to my mix so that my sweet tooth is balanced with protein and good fats, and I am god to go!

We know that it is good for you-and thank god for that! They make for the perfect sweet snack that I can enjoy daily without any guilt. I always take my own because I want to make sure that the cocoa content is greater than 65% and I want to make sure that the main ingredient is not sugar. The only way I can do this is to bring my own.

My next favorite must have when traveling is a chocolate green beverage that I adore called ‘amazon chocolate’ and/or ‘amazing grass”, both wonderful. Just add water and voila, I have my rich tasting, healthy low-calorie, superfood beverage. I actually carry a BPA free bottle with me, pour in the powder but no water until I go through security, (yes, it is still code orange alert these days), but then simply add H2O and it is fabulous. Keeping well hydrated is key to successful traveling. It will keep you feeling energized and well lubricated on those dry flights. 

Naturally I have a few more goodies in my travel bag but no matter if I am traveling across the country or just within city limits, these are my favorite saviours that have served me quite well.

http://amazinggrass.com/

www.greensplus.com

www.flackers.com

 
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Posted by on April 25, 2012 in Uncategorized

 

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Creamy cruciferous anti-aging salad

Cabbage, kale my favorite cruciferous veggies are in abundance right now so why not take advantage of their super healthy goodness and enjoy them for dinner!

Two fabulous reasons to indulge in these super veggies:

1.  They may help to lower your risk of getting cancer. (A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.)

2. They can help to reduce oxidative stress, again cancer protective, but also a natural extender of your longevity . Oxidative stress is the overload of harmful molecules called free radicals, which are generated by the body and cause rapid aging, disease, wrinkles, illness….Reducing these free radicals may reduce the risk of getting sick, aging less than gracefully all the while reducing your risk for developing certain cancers.

And, bonus point, they help to reduce your risk of diabetes and heart disease because they are filled with nourishing fiber. low in sodium and high in vitamins and minerals.

So fo ahead and try this yummy salad and feel nourished and healthier with every bite!

Cruciferous goodness salad:

6 cups finely shredded purple and green cabbage and kale leaves, I like dinosaur kale, taken off of their stem, May also add a few broccoli pieces as well if you like.
1 small red, orange or yellow pepper, chopped
1 ripe avocado, diced
2 tablespoons finely chopped red onion or chives
3 tablespoons lemon juice with a dab of zest
1/4 cup shelled hemp seeds , broken up flackers bits, walnuts sunflower seeds (sprouted if you can) or even a few pistachios or sprouted almonds.
3 tbs cilantro leaves and 3 tbs parsley leaves
1/4 teaspoon sea salt

Optional: black pepper, turmeric, a little garlic, a jalapeno

Toss all ingredients together in a large bowl. The avocado will make this salad taste extra creamy without the saturated fats.

http://www.webmd.com/food-recipes/features/super-veggies-cruciferous-vegetables?page=2

www.flackers.com

 
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Posted by on April 13, 2012 in Uncategorized

 

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In the mood for a simple luscious healthy filling afternoon snack ?

If you are in the mood for a light, filling, diabetic friendly, rich, creamy luscious healthy snack, say no more, avocado drizzled with balsamic vinegar…the end!

Try this for your afternoon delight;

slice an avocado in half, remove the pit, and drizzle with balsamic vinegar. Spoon each bite right out of the skin and enjoy! Or, place on a flacker, a piece of fruit or vegetable of your choice, then enjoy!

If you want to eat healthy, you can’t go wrong with this snack; avocados are high in fiber and monounsaturated healthy fats– both of which are super for weight management and have a steadying effect on blood sugar. Avocados are also loaded with potassium, so if you decide to add a littel salt, no worries, these two balance eachother out!

 
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Posted by on April 7, 2012 in Uncategorized

 

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Sprout your own edible seeds this weekend…YUM!

Need a great, easy, fun weekend little project with a high rate of gratification and sensory return? Try sprouting your own sunflower seeds this weekend. It is easy, yummy and in the end a tasty, super healthy treat.

So How To Sprout? Easy!! I soak my seeds overnight, drain them of the water the next day and place in a collander. I keep mine in the collander and water them twice a day until I literally see then sprout, they will look like they have a little tail. Do not keep them in the water, just rinse them twice a day. If you home is warm within a few hours the sprouting process actually begins, the tail, however,may take a few days to form. Then I season them as desired, salt, yeast, smoked paprika or BBQ spicing, or curry, whatever I like on that given day, then place in the dehydrator and 24 hours later, voila! Ready for your palate pleasure.

Just so you know, I love sprouting my seeds and nuts and grains because the health benefits are tremendous and when I then dehydrate them they make super healthy crunchy yummy snacks ideal for those who are on the go but still want high quality easy to eat super nutritious foods.

So why sprout you ask? The process of sprouting or germination fundamentally changes the nutrient composition of any seed. Nutrients such as enzymes, amino acids, and vitamins are substantially increased and become more bioavailable, allowing for better absorption. For example, sprouting doubles the antioxidant (ORAC) value of flaxseeds. The “anti-nutrients” such as phytic acid, enzyme inhibitors and insoluble fibers are decreased, again allowing for increased bioavailability and nutrient absorption. Dehydration then ensures minimal loss of taste and more importantly preservation of these fragile enzyles and nutrients that can be lost with cooking.

 
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Posted by on March 31, 2012 in Uncategorized

 

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