Category: Fiber

Edible flowers with Smoked Salmon Salad

Ingredients:

Dressing

  • 4 tbsp natural yoghurt
  • 1 tsp horseradish sauce
  • 1 tbsp finely chopped dill
  • squeeze of lemon juice
  • pinch of salt

Salad

  • 150 g smoked salmon
  • 150 g mixed salad leaves
  • 200 g sweet cherry tomatoes, halved
  • 100 g dried black olives
  • edible flowers (optional) to decorate

Method:

Dressing
Mix all the ingredients in a large glass until combined.
Salad
Arrange the salad leaves on two serving plates.
Place the tomatoes on top of the salad leaves.
Tear the salmon with your fingers into a small chunks, arrange on top of the tomatoes.
Scatter the olives on top, drizzle with the dressing, decorate with edible flowers.
Serve with crusty bread or a roll.

Citrus Fruity Chia Seed Water

Citrus Fruity Chia Seed Water

Ingredients
1 lemon, sliced
1 orange, sliced
1 quart of water

2 tbsp chia seeds
a couple drops of liquid Stevia (optional)

Directions
1. Add your lemon slices, orange slices, and water into a pitcher. Let that puppy chill in the fridge over night.
2. Remove fruit slices and add your chia seeds (and Stevia drops if you want it sweetened). Let them chill for at least ten minutes so they puff up from the water. Chia seeds absorb water and grow to ten times their original size! Be sure to stir every couple of minute so they dont clump up.
3. DRINK! Drink when you wake up, drink at work, drink at the gym, drink before bed….just drink it. Your body will love you, and you will love you.

The best herbs to grow at home

The best herbs to grow at home

When you grow your herbs at home, you can save money and grow something that is great for your health.  Herbs can add flavour to your meals, and they are filled with amazing nutrients and antioxidants.  Once the plant is harvested, it loses about half of its nutritional value within thirty minutes.  When you grow your herbs, you can collect small amounts, using only what you need right from the plant.  Here are some of the best herbs to grow at home:

  1. Thyme

Thyme has antiseptic properties and has been used as an herbal remedy for respiratory issues including bronchitis.  One compound contained in thyme is thymol that is an essential ingredient in mouthwash.  Thyme offers an unusual flavor boost to salads soups and all your favorite recipes.

  1. Sage

Sage has both antioxidant and antiseptic properties that help to fight aging, which is why it is used in many beauty products.  Sage is a natural remedy for fatigue and anxiety and is believed to be a memory enhancer.

  1. Cilantro

This herb is regularly used in many Asian and Mexican dishes and offers iron and fiber.  It also helps to remove heavy metals from the body.  Cilantro attaches to heavy metals including lead, mercury and removes them from the tissues.

  1. Parsley

Parsley contains vitamins A and C and a single tablespoon offers half of the recommended daily intake of vitamin K, an essential nutrient for healthy blood.

  1. Lavender

Lavender has a soothing fragrance that can help you to relax and fall asleep.  It also contains antioxidants called polyphenols that contribute to the prevention and reduction of bloating of the belly.

  1. Basil

Basil can calm your nerves and is an excellent source of fiber.  It can detox the liver and clear up skin blemishes because it has potent anti-inflammatory properties.

  1. Chives

This member of the onion family can assist in boosting your immune system.  There have been many studies conducted that suggest that consuming allium vegetables (including chives, scallions and garlic) can lower the risk of certain types of cancer including breast, stomach and prostate.

  1. Rosemary

This aromatic herb contains carnosic acid that has been proven to fight against cancer cells.  The aroma of rosemary can help to sharpen your memory.  A study that was conducted at the University of Northumbria in the United Kingdom proved that people were able to do a better job of memory tasks if the scent of rosemary was added into the room.

  1. Dill

Dill is a fantastic source of antioxidants including beta-carotene.  It has been said to be a cure for hiccups – mix a teaspoon of dill leaf with a cup of boiling water, strain the leaves out and then slowly drink the resulting liquid.

  1. Mint

Mint is a magnificent source of vitamin A, providing more than half of the recommended daily intake in two tablespoons.  It is good for digestion, headaches, nausea, breath, asthma, pimples, respiratory disorders and cavities.  The essential oils found in peppermint have been proven to have a positive effect on blood pressure, the respiratory rate and exercise performance.

It is easy to grow your herbs at home.  All you will need are a few small containers or window boxes and some soil.  You can purchase the seedlings of these plants in many different places, and they are very affordable.  Fill up your containers with the soil and add in the plants.  You can put several plants together in a single pot if you would like to grow them in a window box or a larger floor container.

Why Low Carb Diets Don’t Work for Most People

Why Low Carb Diets Don’t Work for Most People

Have you been trying to follow a low carb diet for years?  The truth is that low carb diets just don’t work in the long run.  Most people crave carbohydrates, and if you remove them from your diet altogether, it will make you want them even more.  Here are a few reasons why low carb diets do not work for everyone.

They make you stressed out and sad

If you find yourself having a short temper and yelling at the kids and your husband it might because you are depriving yourself of carbs.  People who eat carbs are calmer, happier and more focused than those who are carb-deprived.  In fact, those who don’t eat carbs are routinely stressed out.  Your stress is caused because carbs boost mood-regulating chemicals that reduce stress in the brain and foods that are fatty and high in protein can deplete them.

Low carb diets can make you fatter

Low carb dieters feel lots of stress and depression, and this can derail their weight loss efforts.  Your efforts may fail because stress causes the production of higher levels of hormones including cortisol that will effectively increase your appetite and cause you to go on a major binge.

It is not possible to sustain a low carb diet!

You may be able to do a low carb diet for six weeks or a few months, but if you try to do it for a lifetime, it is much harder to follow.  Only about 75% of people who use a low carb plant can stay on that diet for the long term.

Low Carb Diets Cause Belly Bloat

Belly bloat is a major symptom of constipation that is a side effect of following a low carb diet.  For those who are trying to follow a low carb diet, the constant constipation is a problem while about 30% of the non-dieting population or 35% of dieters who eat more carbs are also constipated.

A Low Carb Diet Can make you feel Deprived

Most low carb diets fail because a person ends up craving carbs.  When you stop eating carbs, it is impossible to avoid the pitfall of a binge when you let your guard down.  If you are on a diet, the first place you will see, metabolic changes is in the gastrointestinal tract.  Metabolic changes can cause constipation because you are no longer eating as much fiber as you once did with high carb foods including bread and pasta.  Dropping fiber intake will increase constipation.

If you follow a low carb diet the right way, you are replacing starchy foods with high fiber vegetables that help to reverse constipation by providing increased fiber.  It is important to eat as many as five servings of low-carb vegetables every day including lettuce, broccoli and cauliflower to keep bowels healthy while not interfering with the progress of the weight loss.

A low carb diet helps you to lose weight because it ignites fat burning processes that are called “dietary ketosis.”  The keytones are also believed to provide an appetite suppressant effect.  Low carb dieters also face fast dehydration, so it is important to consume a lot of extra water every day.   It is important to drink enough water to keep yourself hydrated, and this can help to alleviate constipation.  The other main low carb diet issue is bad breath.  Ketones produced can produce a fruity odor or chemical odor.  The smell is coming from metabolic changes so is not dental-related, meaning that no amount of brushing or flossing is going to help with the bad breath issue.  Drinking more water can also handle this problem.

Some people can handle a low carb diet well while others fail miserably.  What you must remember is that dietary changes are generally for life, not just for the short term, so you need to decide what you can tolerate for lifelong changes in your diet.

Easy & Delicious Mashed Cauliflower Recipe!

Easy & Delicious Mashed Cauliflower Recipe!

I can barely type I’m so excited about this recipe for Cauliflower Mash!! My Mother in Law sent me a recipe for a cauliflower mash last week and it inspired me to try to make my own. I have always been skeptical that any veggie can taste like mashed potatoes but I have been proven wrong. This is better than mashed potatoes!!!! You seriously cant believe how creamy it tastes.

This is a side dish which will be a major staple for us now. Besides being delicious, cauliflower has many health benefits. It contains a large amount of Vitamin C, folate, and Vitamin K. Not to mention it is very low in calories so you can eat a lot of it.

I served the cauliflower mash with sliders that were out of this world! I will share that recipe soon. The cauliflower mash is so important it needed its own recipe post. We have leftover mash that I am going to reheat with chicken this evening. You could really change this mash recipe by adding any herbs you desire or even a little prosciutto for crunch and of course there’s always room for cheese!

Ingredients:
1 head of cauliflower
2 cups of chicken stock
4 sprigs of fresh rosemary
5 cloves of fresh garlic

Directions:
Cut the leaves of the cauliflower and discard (they taste bitter)
Place cauliflower in dutch oven or crock pot with 5 cloves of smashed garlic and rosemary leaves.
Cover with chicken broth and bring to a boil for 15 mins (check it halfway through so it doesn’t burn). Depending on your heat setting cook for as little as 10 mins. or as many as 20 mins.
Remove the cauliflower from the broth and place the cauliflower into the Vitamix or food processor. The rosemary and garlic will be chopped/ground thoroughly in the blender. Do not add the broth to the mash as it would make the mashed cauliflower too wet.
Mash the cauliflower on low until creamy smooth. Make sure to spoon down the sides so the larger chunks of cauliflower get mashed too.

Tips:
I made mine earlier in the day so I just put it into a baking dish and reheated before dinner. Tastes great reheated. Also can be prepared the night before for Thanksgiving dinner.