Category: Vegetarian

Super Simple Avocado Toast

Super Simple Avocado Toast

Ingredients:

2 slices toast (sourdough or gluten free bread)
1 clove garlic, peeled
1/2 avocado
1 T extra virgin olive oil (I use Lucini)
sea salt, fresh cracked pepper + red pepper flakes to taste

Directions:

Toast your bread. Once you remove your bread from the toaster, drag your garlic clove over the face of the bread so that the heat lets the clove melt into the bread. Smear your avocado on top of both pieces. Season with salt, pepper and red pepper flakes and finish with a quick drizzle of olive oil. Good morning!

Apple Pomegranate Fall Salad

Apple Pomegranate Fall Salad

Serving: 4
Ingredients:
1 cup honey roasted pecan (see recipe below)
1/2 cup citrus champagne vinaigrette dressing (see recipe below)
4 boiled eggs, thinly sliced or halved
1/2 apple, peeled and thinly sliced
1/4 pomegranate, peeled
8 cups green mix (organic baby spinach, arugula, organic baby romaine lettuce, organic baby chard)
Feta cheese crumbs (optional)

Honey Roasted Pecan
1 cup pecan, halved
1 tbsp butter
1 tbsp honey

Citrus Champagne Vinaigrette Dressing
1/4 cup extra virgin olive oil
1/2 cup citrus champagne muscat vinegar
1 clove garlic, minced
1/2 tsp mustard seed powder
3 basil leaves, finely chopped

Preparation:

Honey Roasted Pecan
Pre-heat oven to 375F. Place pecans in an even layer on baking sheet. Roast about 9 – 11 minutes. Set aside.

In a saucepan over medium heat, melt butter. Add honey and combine. Add pecan and stir until mixture simmers and foams, about 3 – 5 minutes. Remove from heat. Transfer to a baking sheet lined with wax paper. Separate the pecan to avoid clumps. Cool completely.

Citrus Champagne Vinaigrette
Pour oil and vinegar into a container. Add garlic, mustard powder and basil. Mix until all ingredients combine. Refrigerate for at least 30 minutes before serving.

Apple Pomegranate Fall Salad
In a salad bowl, add spring mix. Layer honey roasted pecans, eggs and apple slices. Sprinkle pomegranate and cheese on top. Pour vinaigrette dress. Toss and combine. Serve.

Kelp Noodle Salad with Peanut Sauce

Kelp Noodle Salad with Peanut Sauce

Ingredients:

– 2 cups spinach

– slices of: red pepper, carrots, broccoli, cucumber, red cabbage

– optional: almond slices, green onion, cilantro, sesame seeds

Dressing:
– 1 tablespoon chunky organic peanut butter

– 2 tablespoons coconut vinegar

– 1 teaspoon each of olive oil and sesame oil

– 1 teaspoon of ginger juice

– 1 teaspoon of coconut aminos or soy sauce

– optional 1/2 teaspoon of sambal or sriracha chili sauce

Directions:

Heat a small pot of water while you slice up the veggies. When the water is simmering, blanch the carrots, broccoli, and noodles by dunking them into the hot water for about 2-3 minutes. I did this with a little metal strainer that can dunk into the pot of water, and pull them right out to drain over the sink.

On a bed of spinach, arrange the slices of raw and blanched veggies, and the almonds, cilantro, and sesame seeds to top.

Mix up the dressing by shaking all ingredients in a mason jar, and top the salad! If you’re like me, look at your pretty creation for a minute and then toss it all in a huge bowl and eat it messy!!

Zucchini Pizza Crust

Zucchini Pizza Crust

Inspired by sheknows

Yields 4

Ingredients:

  • 5 cups fresh zucchini, shredded
  • 1/2 cup pepper Jack, mozzarella or cheddar cheese
  • 1/4 cup Parmesan cheese
  • 1/4 cup almond flour or other desired flour
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste
  • 1 egg

Pizza toppings, as desired

  • Extra cheese
  • Tomato sauce
  • Fresh vegetables
  • Pepperoni
  • Sausage
  • Olives
  • Peppers
  • Onions
  • Fresh herbs
  • Pineapples

Directions:

  1. Preheat the oven to 400 degrees F, and line a baking sheet with parchment paper.
  2. Place the zucchini in a microwave-safe bowl, and cook on high for 5 minutes. Allow to cool, and then place the zucchini in a colander lined with paper towels. Twist the paper towels and squeeze as much of the water from the zucchini as possible.
  3. In a mixing bowl, add the zucchini, egg, cheeses, almond flour and seasonings. Mix very well, and place on the baking sheet. Shape the mixture into the desired pizza shape, and bake for 20 minutes or until golden brown. Remove from the oven.
  4. Top with desired sauce and toppings, and return the pizza to the oven. Bake for an additional 10 minutes or until the cheese is melted and bubbly. Best served immediately.
Beet Salad with Ginger Dressing

Beet Salad with Ginger Dressing

The sweetness of beets is a natural match for ginger’s spicier side. Beets can be roasted up to 3 days ahead of time; simply bring them to room temperature before serving.

INGREDIENTS

6 small beets (about 2 pounds), scrubbed
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar, preferably white
1 tablespoon finely grated peeled fresh ginger
Salt and pepper
1/2 cup shelled pistachios, toasted and chopped

DIRECTIONS

  1. Preheat oven to 425 degrees. Wrap beets in parchment-lined foil and place on a rimmed baking sheet. Roast until tender, 45 to 60 minutes. Let cool briefly, then rub with a paper towel to remove skins. Cut into 3/4-inch wedges.
  2. In a large bowl, whisk together oil, vinegar, and ginger; season with salt and pepper. Toss beets in dressing and sprinkle with pistachios.
Coconut Milk Smoothie For Weight Loss

Coconut Milk Smoothie For Weight Loss

Coconut milk, despite its high saturated fat content, can help the body burn more energy and lose weight more easily. The unique structure of the MCFAs (medium chain fatty acids) found in coconut milk allow them to be burned more readily for energy, and increases total energy expenditure over the day. Additionally, MCFAs have been shown to be more satiating than longer-chain fats, filling you up better and helping prevent hunger.

Ingredients:

8 oz. organic coconut milk, (I like the Native Forest brand, the container is BPA free)
1 tablespoon organic extra virgin coconut oil (I like the Nutiva brand)
2 eggs, organic, free range, and yes, raw!
1/4 cup organic frozen raspberries or other frozen berry
1 frozen organic banana
Optional: 1 tsp- 1 tbsp organic raw honey ( I leave this out but you might prefer it!)

Directions:

In a high powered blender or Vitamix, blend well until desired consistency is achieved. ENJOY!

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.

Important Health Benefits of Coriander that You Probably Didn’t Know!

Important Health Benefits of Coriander that You Probably Didn’t Know!

Coriander or cilantro is a natural herb that can be used for garnish, a condiment or in many different recipes.  It has a strong yet pleasant aroma, and it is effective at inducing the palate.  This herb has six acids including ascorbic acid (vitamin C) and plenty of other vitamins and minerals that each has their effective health benefits.

  1. Can halt diarrhea. Coriander contains linalool and borneol that aid in the proper function of the bowels and the liver and help with digestion.  Diarrhea is reduced because of the microbial actions and coriander can also help to prevent many stomach afflictions including vomiting and nausea.
  2. Reduces skin disorders and inflammation. Coriander contains the essential oil Cineole and linoleic acid which both have anti-arthritic properties.  Conditions caused by anaemia and the malfunction of kidneys can cause swelling.  Coriander can help to release excess water from the body to reduce inflammation, reduce discomfort and improve the appearance of the skin.  The properties of coriander include anti-fungal, detoxifying, antiseptic and an ability to clear skin disorders including dryness, eczema and fungal infections.
  3. Can assist in lowering cholesterol levels. Coriander contains ascorbic, linoleic, oleic, stearic and palmitic acids that can all lower the bad cholesterol deposits found in the inner walls of veins and arteries.   When bad cholesterol builds up, it can cause strokes, heart attacks, strokes and atherosclerosis.
  4. Can help with the control of blood pressure. There is a chemical interaction of calcium ions and a neurotransmitter called cholinergic which helps to relax the tension in blood vessels.  The chemical interaction reduces blood pressure, hypertension and lowers the risk of heart attack and strokes.
  5. Get rid of ulcers inside the mouth. Citronellol is an essential oil contained in coriander that is a very good antiseptic.  It has antimicrobial and healing effects that help to prevent ulcers in the mouth from getting worse.  It can also help to freshen breath and is used in many organic antiseptics.
  6. Coriander can strengthen the integrity of bones because it is rich in calcium. It stops the degradation of bones which occurs with degenerative diseases such as osteoporosis.  The largest concentration of calcium is in the center leaves of a coriander plant.
  7. Regulates blood sugar and the menstrual cycle. There is a natural stimulant in coriander that regulates hormone secretion from endocrine glands.  If secretion is regulated, it helps the menstrual cycle to become more regular, and there is a reduction of the intensity of menstrual cramping.  This endocrine regulation helps to control the secretion of insulin that ensures that sugar is properly absorbed, and this can lower blood sugar levels.
  8. Coriander has anti-allergenic properties. Fresh coriander and coriander seed oil provide effective relief from the symptoms of hay fever and seasonal allergies.  This oil can also help with skin allergies and gland and throat swelling.
  9. Can cure or prevent smallpox. The essential oils that are contained in coriander are a “magic pill” where detoxification is concerned.  It contains iron and vitamin C which are both an immune system booster.
  10. Removes heavy metals from the blood. There are anti-bacterial compounds contained in coriander that help to protect against food poisoning and also naturally detoxify the body.  Heavy metals including cadmium, mercury and lead are absorbed by the body from the environment and are very toxic.  These work to deteriorate neurological functions in the body, but coriander can detoxify organs, removing these metals from the nervous system.
  11. Supports eye health. Coriander is full of vitamin A and C and contains many anti-oxidants.  It helps to prevent degeneration of vision and can reduce the stress and strain on eyes.  The beta-carotene contained in coriander helps to prevent or to reverse eye diseases that occur in aging people.
  12. Can help to increase the flow of breast milk.
Turmeric Every Day Keeps Inflammation Away

Turmeric Every Day Keeps Inflammation Away

Turmeric is an amazing, miracle spice. It acts as an anti-inflammatory and can be used to treat bruises, chest pain, jaundice, flatulence, bloody urine, toothache, hemorrhage and colic.  It has a warm flavor that is peppery and bitter with a mild fragrance that is similar to ginger and oranges.  This spice is commonly used to make curry and is added into mustard to give it the brilliant yellow color.

The Curcuma longa plant has orange flesh, and tough brown skin and turmeric comes from its root.  This root has traditionally been used as a condiment, dye for textiles and a remedy that can help to heal.  Curcumin is the pigment of turmeric that has comparable effects to phenylbutazone and hydrocortisone, but it does not produce toxicity.

Curcumin is well-tolerated and effective for the treatment of inflammatory bowel diseases including ulcerative colitis and Crohn’s disease.  Curcumin has also been shown to inhibit major cellular inflammation and neutralize free radicals that travel inside of the body, causing damage to healthy cells and cell membranes.  Free radicals cause painful inflammation including arthritis and the anti-inflammatory and antioxidant effects of curcumin can offer relief to people that suffer this type of pain.

Related: Buy Proline Organic Turmeric

The antioxidant properties of curcumin allow it to help protect cells in the colon from the free radicals that tend to cause damage to cellular DNA.  Another benefit of curcumin is that it helps to destroy mutated cancer cells.  It is believed that the way that curcumin does this is by inhibiting the synthesis of a protein that is needed for tumor formation, and it also enhances liver function.

In a series of epidemiological studies, it has been proven that turmeric can lower rates of colon cancer, lung cancer, breast cancer and prostate cancer.  Turmeric can help to prevent the formation of tumors and can slow the spread of cancer cells.  Curcumin acts against transcription factors that regulate the genes that are needed for the formation of tumors.  When genes are turned off, it can help to stop the growth of the cancer cells.

Turmeric lowers cholesterol because curcumin is a messaging molecule that can communicate with liver cell genes and direct them to produce messenger proteins that can cause receptors to be created for LDL cholesterol.

How can you consume turmeric?

  • Mix it in with your egg salad to get a nice bright yellow color;
  • Perfect in any recipe that calls for lentils;
  • Slice cauliflower florets in half and sauté with turmeric for five minutes then remove from heat and toss it together with salt, pepper, and olive oil.
  • Mix cashews, raisins and brown rice together with cumin, turmeric, and coriander.
  • Add extra turmeric in when you are preparing a curry or use it on green beans, steamed cauliflower or sautéed apples.
  • Mix with dried onion and mayonnaise, pepper and salt;
  • Add to salad dressings
  • Make an amazing smoothie with chia seed, turmeric and pineapple

Are you looking for the best method of getting the most out of turmeric’s many amazing properties including detox, the lowering of inflammation and support healthy estrogen balance in the body?  What you need to do is combine it with chia seeds that will help to pull the toxins out of your system and clean up your digestive tract.

Related: Buy Proline Organic Turmeric

This recipe will provide an incredible way to consume these super foods and provide you with the most benefit:

Ingredients:

half banana (optional, omit for lower sugar)

1 cup frozen pineapple

1 cup water or coconut water

1 tbsp. shredded coconut (or coconut meat)

1/2 tsp. turmeric powder or small pinky sized fresh root

1 tbsp. chia seeds

1 peeled lime

Directions:

Blend at the highest speed available until mixture is smooth and enjoy!

9 Tips for Shopping at the Farmers’ Market

9 Tips for Shopping at the Farmers’ Market

Any given day of the week in California, you are bound to find a farmers market within a reasonable driving distance. There, you can purchase a bounty of fresh fruits, vegetables, meats and cheese, learn secrets to picking the best watermelons, and make a connection with the people who get their hands dirty and grow our food.

Personally, I come from a long line of farmers and ranchers, so it’s no great secret that I love to support local farmers who make a living off of growing and harvesting their own crops and animals. It takes an extreme amount of hard work and dedication to turn even the smallest plot of land into a working farm and turn a profit. Once you start chatting with the retailers at your local farmers market, you too will see the pride and love that they have for each item on their table. And who wouldn’t want to buy fresh ingredients from someone who puts their heart and soul into their work, rather than the mass producers that seemingly only care about their bottom line? Many people avoid farmers markets simply because they don’t know what to expect, so enjoy the freshest flavors with these 9 tips to help you at your next Farmers Market trip.

 

  • Learn What Time To Shop

To get the freshest ingredients, the best time to visit the farmers market is early in the morning. If you don’t get there early-ish, be prepared to rummage through a few piles of kale to find the perfect bunch. This is especially true if chefs are purchasing inventory for their restaurants. That said, if you get there later, especially near the end of the farmers market, you will be more likely to get great deals on produce that is still farm fresh and delicious.

  • BYOB- Bring Your Own Bags

While some stands do offer bags for their customers, bringing your own reusable bags, coolers, or a cart, depending on how much you intend to purchase, is ideal. The cost of bags greatly cuts into a farmers small price margins and they greatly appreciate the gesture. I believe that small, simple gesture is a great way to help build a relationship with the person who grows your food, thusly giving you better treatment. People want to take care of those who take care of them.

  • Small Bills Are a Must

Especially if you are arriving early, bring small bills. Most farmers markets only accept cash as a form of payment, so if you don’t have exact change, small bills are a great way to get as close as you can to the cost of your purchase. This also helps the farmer out by providing him or her with change to use for customers later on.

  • Ask Questions

Perhaps the greatest thing about visiting the farmers market is that you can look the grower of your food in the eye and discuss exactly how your food was grown, where it came from, how to properly prepare it, and feel confident that you know exactly what you are putting into your body. Normally, the story of their farm and how they grow their food is enough to keep you coming back every week.

  • Specifically, Ask Why It’s Not Certified Organic

USDA certifications are not cheap. Many farms that sell food at the farmers market are very small operations that cannot afford that expensive USDA certification that says they are organic, even if their products aren’t treated with pesticides or antibiotics, and are organically grown. It pays off to ask your farmer why they aren’t certified, and gives you an opportunity to support a small local business. If it’s not organic, you are voicing that you do care how your food is grown.

  • Don’t Ignore Foods You Aren’t Familiar With

If there is a food you don’t recognize, chances are the farmer will be more than happy to tell you all about it. Remember, they are trying to build a business, so if they have a unique product, they will jump on the opportunity to make you aware of how that product is unique. Don’t be afraid to ask the farmer what it tastes like, how to prepare it, and the health benefits of consuming that food.

  • Go For the Ugly Duckling

We have been conditioned to reach for the perfectly round tomatoes, the shiny apples and the spotless bunch of kale. But don’t let a little dirt or misshapen edges scare you away. In fact, not only will the ugly’s be less expensive, they also taste the best. But don’t take my word for it, judge it for yourself!

  • Is it Really Healthy?

Just because you are at a farmers market, doesn’t mean that everything sold there is healthy. Of course that’s not to say that you can’t enjoy these things in moderation, but gluten free corn dogs are still corn dogs. When in doubt, just reach for the organic peaches.

  • Don’t be Afraid To Haggle

Just like everyone else, farmers are trying to make a living. That said, especially near the end of the day, they would rather make some money than no money on the produce that will be wasted if it doesn’t sell. As consumers, we are always looking for the best deal- so if you are confident enough to ask if they will take a lesser rate, especially near the end of the day, chances are, they will.