Healthy Recipes

The Mediterranean diet uses olive oil for cooking and is typically rich in fruits and vegetables, beans, nuts and seeds, whole grain bread and unrefined cereals. Dairy products, eggs, fish and poultry are consumed in low to moderate amounts, with little or no red meat and moderate consumption of wine.

Combined with a healthy lifestyle - increased physical activity, moderate alcohol consumption and not smoking - this diet has previously been shown to lower death rates caused by heart disease.

Further, the Lyon Diet Heart Study tested the effectiveness of a Mediterranean-type diet in people who had already suffered a first heart attack. During a 4-year follow up period, patients following this diet showed an amazing 50-70% reduction in their risk of recurrent heart disease.

Now the results of the PREDIMED study, aimed at assessing how effectively the Mediterranean diet prevents heart disease, show that when supplemented with extra-virgin olive oil or tree nuts it reduces the risk of death by heart attack, myocardial infarction or stroke by 30 percent.

A total of 7,447 people with major risk factors for heart disease participated in this new study. They were divided into three groups: those who consumed either a Mediterranean diet supplemented with extra-virgin olive oil or a Mediterranean diet supplemented with nuts (walnuts, almonds, hazelnuts), or a low-fat diet.

A dietician visited the patients every three months, who also attended dietary training group sessions. Moreover, they were provided with shopping lists, menus and recipes adapted to each type of diet and each season of the year.

Participants who followed the two types of Mediterranean diet freely received either extra-virgin olive oil up to one liter per week or 30 grams of nuts every day. After five years, those who followed the two types of Mediterranean diet both showed a significant reduction in their risk of risk of death by heart attack, myocardial infarction or stroke.

These results are both novel and promising because they prove that a high-vegetable fat diet is healthier for the cardiovascular system than a low-fat diet.

Maybe it’s time you added extra-virgin olive oil and nuts to your diet? What is your favorite Mediterranean recipe?

Are you looking to easily add extra fruits and vegebales to your daily routine?

Green drinks can help you maintain alkalizing pH levels, lose weight, fight fatigue and overall be a healthier person. This isn't something that replaces your current diet, it adds to it — it is my belief that adding, rather than subtracting, is a much more effective (and easier) way to reach your goals.

Green superfood powder can be mixed with water, juices, or blended into a shake with fresh fruit like bananas and berries. You can even mix it with protein powder for a complete meal replacement and other superfoods and sweeteners.

Alkalize. Lose Weight. Fight Fatigue.

Boost Mental Clarity

• 1 scoop All Day Energy Greens
• 1 cup pomegranate juice (organic is best)
• 1 cup plain or vanilla yogurt (organic is best)
• 1 banana, cut up (organic is best)
• 1/2 cup crushed ice

Combine all ingredients in blender, blend for 30 seconds.

Fight Fatique

• 1 scoop All Day Energy Greens
• 2 cups fresh spinach, chopped (organic is best)
• 1 cup carrot, chopped (organic is best)
• 1 cup apple juice (fresh, organic is best)
• 1/2 cup crushed ice

Combine all ingredients in blender, blend for 30 seconds.

Alkalize

• 1 scoop All Day Energy Greens
• 1 cup blueberries (organic are best)
• 1 apple, cut (fresh and organic are best)
• 1 banana (organic is best)
• 1 cup vanilla yogurt (organic is best)
• 1 tablespoon ground flax seed
• 1 tablespoon spirulina powder
• 1/2 cup crushed ice

Combine all ingredients in blender, blend for 30. Garnish with apple or banana slice and enjoy!

Lose Weight

• 1 scoop All Day Energy Greens
• 1 mango, cut (organic is best)
• 1 papaya, cut (organic is best)
• 1 banana
• 1 tablespoon spirulina powder
• 1/2 cup soft hemp seed
• 1/2 cup crushed ice

Combine all ingredients in blender, blend for 30 seconds

There are a variety of vitamin supplements that can be added to smoothies that have all sorts of healthy properties. These ingredients can all be purchased at your local whole foods store or through natural supplement websites.

Brewers Yeast: A great source of selenium, chromium, potassium, magnesium, sodium, copper, manganese, iron, and zinc.

Bee Pollen: Contains high concentrations of vitamin B-complex and vitamins A, C, D, and E.

Green Tea Powder: The potent antioxidants in green tea have been said to help reduce the risk of cancer, heart disease, stroke, and high cholesterol.

Spirulina: Contains over 60% all-digestible vegetable protein with a high concentration of beta carotene, vitamin B-12, iron and GLA, an essential fatty acid.

Wheat Germ Oil: A rich source of vitamin E and essential fatty acids.

Check out this smoothie recipe, which offers a healthy and tasty balance of protein and carbohydrates to keep your engine running throughout the day! Bananas, which are an excellent source of potassium, dietary fiber and Vitamin B6, provide a rich and creamy base, and soy milk is a great source of isoflavones which aid in the prevention of many cancers, heart disease and osteoporosis.

TROPICAL TREAT - Serves Two

• Place all ingredients in a blender:
• 6 ice cubes
• 2 medium bananas, sliced
• 2 scoops vanilla soy protein powder
• 1/2 cup chunked cantaloupe
• 1/2 cup chunked canned or fresh pineapple
• 1/2 cup orange juice
• 1 cup vanilla soy milk

Place lid on blender, and pulse until ingredients begin to mix. Set blender on "blend" for about 30 seconds and then move to "ice crush" or your highest blending button for 20 to 30 more seconds. Pour, and enjoy this quick and healthful smoothie – a taste of the tropics!

If you want to gain the health benefits of fish, the experts recommend eating at least three servings a week. But what about the risk of mercury and other toxins contained in some kinds of seafood?

You shouldn’t worry if you avoid eating fish with high levels of pollutants, because the benefits far outweigh the risks, according to a group of researchers at Umea University in Sweden who reported their findings recently after years of weighing the risks of mercury content against the advantages of healthful fatty acids.

Seafood contaminants include metals (such as mercury, which affects brain function and development), industrial chemicals (PCBs and dioxins) and pesticides (DDT). These toxins are most often found on land and make their way into the ocean food chain through the smallest plants and animals. Then, as the smaller species are consumed by larger ones, these pollutants are concentrated. That’s why large predatory fish, like shark and swordfish, end up with the most toxins.

We can minimize the risks by making smart seafood choices. One of the best resources for information is the Monterey Bay Aquarium’s Seafood Watch program, which has identified seafood that is "Super Green," meaning that it is good for human health and does not harm the oceans. The Super Green list highlights products that are currently on the Seafood Watch "Best Choices" (green) list, are low in environmental contaminants and are good sources of long-chain omega-3 fatty acids.

As an example, take canned tuna – one of the most popular fish consumed in the United States. Media reports have caused much confusion about the safety of eating canned tuna due to varying levels of mercury. Here’s what Environmental Defense, a partner organization with Seafood Watch, has to say on the subject:

The two most popular types of canned tuna – white and light – vary greatly in their average mercury content. Overall, it’s best to exercise caution in how much tuna you (or especially your children) consume.

• Canned white tuna consists of albacore, a large species of tuna that accumulates moderate amounts of mercury, but it also contains high levels of heart-healthy omega-3 fats. Therefore, Environmental Defense recommends that both adults and children limit their consumption of canned white tuna.
• Canned light tuna usually consists of skipjack, a smaller species with approximately one-third the mercury levels of albacore. Therefore, it is generally recommended only that young children (ages 0-6) limit their consumption of canned light tuna.

The following fish varieties constitute the healthy “Super Green List”:

• Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
• Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
• Oysters (farmed)
• Pacific Sardines (wild-caught)
• Rainbow Trout (farmed)
• Salmon (wild-caught, from Alaska)

Other Healthy "Best Choices" include:

• Arctic Char (farmed)
• Barramundi (farmed, from the U.S.)
• Dungeness Crab (wild-caught, from California, Oregon or Washington)
• Longfin Squid (wild-caught, from the U.S. Atlantic)
• Mussels (farmed)

Do you have a favorite recipe for a fish from the “Super Green List”?

Sources:
Science Daily
Monterey Bay Seafood Watch
Environmental Defense

There are proactive ways to enhance the memory.  Simple, healthy changes in lifestyle can have a positive impact on brain health.  Take a look at these five easy tips to avoiding memory loss.

Exercise the brain.  To challenge the mind and enhance memory skills, play board games that involve strategy; do word, number or jigsaw puzzles; read; try new recipes; learn a foreign language or take up a musical instrument.

Eat a healthy diet, and stay hydrated.  Adequate nutrition can go a long way toward preventing memory loss.  Eat plenty of fruits and vegetables, which are high in brain-boosting antioxidants.  Foods rich in omega-3 fats, like salmon, walnuts and flaxseed are also good for the brain.  Avoid high saturated and trans fat content, which can raise cholesterol levels and increase the risk of stroke. 

Make sure to consume six to eight glasses of pure water daily.  Aging adults are especially prone to dehydration, which left unchecked can cause confusion, drowsiness, memory loss, and other dementia-like symptoms.

Control alcohol intake.  Excessive alcohol can be poisonous to brain cells and cause temporary memory loss.  Alcohol abuse can also raise the risk of dementia over time.  Health experts suggest a limit of one to two drinks for daily alcohol intake.

Get plenty of sleep.  Lack of sleep affects memory consolidation, which refers to the process of forming and storing new memories.  Limited sleep can also inhibit the growth of new neurons in the brain, cause memory loss, disturb concentration and affect the ability to make decisions.

Don’t smoke.  Smoking can cause constriction in the arteries, preventing the delivery of oxygen to the brain. This can increase memory loss and the risk of stroke.

When you’re a kid, the holidays are a time to anticipate Santa, toys and treats. But let’s face it: Most of us grownups are looking forward to the food! This is THE time of year when indulgence is permissible – even expected.

While a certain amount of gastronomic revelry is OK, remember to indulge in small portions or you will pay the price after the New Year. And sampling foods that would be off-limits any other time of year is fine, too, within limits.

Still, there’s no reason to skip smart, healthy food choices when they can be part of your seasonally scrumptious menus. Here are the nutritional superfoods that deserve a place of honor at your holiday table.

1.       Sweet Potatoes – These contain Vitamin A as beta-carotene, more than any other fruit or vegetable ... plus, a unique combination of heart healthy nutrients: potassium, fiber, and Vitamin C.

2.       Cranberries – High in overall antioxidant capacity per gram. One cup contains up to 18% of the recommended Daily Value of fiber, 20% manganese and 18% Vitamin C.

3.       Pumpkin  – Your favorite squash pie packs a healthy dose of Vitamin A as beta-carotene, as well as the eye-healthy phytochemicals lutein and zeaxanthin.

4.       Tangerines and Apples – Add some to your salad! They contain pectin, a soluble fiber that helps you feel fuller and may protect your heart by supporting healthy blood cholesterol levels.

5.       Nuts – Make your green beans almondine! Sprinkle walnuts over your salad or dessert! Walnuts, almonds and other nuts contain heart-healthy omega-3 fatty acids: They help lower your cholesterol when eaten as part of a balanced diet. Add them to recipes, and leave a bowl of whole nuts (along with a festive nutcracker) on display for holiday guests.

6.       Wild Rice, Quinoa – If you are feeling adventurous, substitute these protein-rich whole grains for bread in stuffing. Here’s a great recipe from the Mayo Clinic staff.

7.       Carrots – With a simple yogurt dip, these will be a hit with all ages. Rich in beta-carotene, a sweet/savory side dish featuring carrots (add a little lemon juice, salt, butter and sugar substitute) will add color and nutrition to your holiday table.

8.       Acorn Squash – A good source of Vitamins A and C, potassium, and fiber. Cut in half, bake add a dash of maple syrup and sprinkle with crushed nuts.

9.       Cauliflower and broccoli – High in Vitamin C, low in calories, these cruciferous vegetables also contain compounds known as isothiocyanates, which inhibit the growth of cancer cells. Broccoli is also high in beta-carotene and calcium.

10.   Red Wine – Polyphenols, specifically the antioxidant resveratrol, support heart health. If you drink alcohol, health experts recommend limiting yourself to moderate levels (a glass or two a day). 

How do you like your oatmeal? Growing up, I knew only the boxed oats made with water. We were invited to add a little milk or sugar to our taste so, being kids, that meant drowning it in milk and adding a ton of sugar!

No wonder I grew up with a dislike of oatmeal.

When I had my own kids, I revisited the oatmeal situation. Steel-cut oats made for a chewier, more interesting mouth texture. But they took so long to cook, I found myself keeping the old boxed oats in the pantry for those in-a-hurry mornings. I’d keep lots of fruit on hand – berries (in season), bananas, apples. Brown sugar is wonderful and beats the white sugar of my childhood hands-down. Maple syrup, yum.

Then I came across this recipe from Slate.com and realized I had been doing it wrong. Cooking the oatmeal with some milk (in addition to water) really does result in a creamier texture and taste. And sautéing the apples in a little butter and brown sugar … wow! So much more “comfort-foody” than raw fruit.

So, make your tummy happy by following this recipe on a cold fall or winter morning. Oats are a high protein, fiber rich, heart healthy food – a smart choice for breakfast no matter how you like it. 

Oatmeal With Sautéed Apples
Yield: 2 or 3 servings
Time: 15 minutes

2 tablespoons unsalted butter (or omega-3 butter substitute like Smart Balance spread)
4 medium apples, thinly sliced
Salt
1½ cups rolled oats
1½ cups milk
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
2 tablespoons brown sugar, plus more for serving

1. Put the butter in a large skillet over medium-high heat. When it melts, add the apples and a pinch of salt, and cook, stirring occasionally, until tender and lightly browned, about 10 minutes.

2. Meanwhile, put the oats, milk, and cinnamon in a medium pot with a pinch of salt and 1½ cups water. Bring to a boil over medium-high heat, then reduce the heat to low and cook, stirring occasionally, until the oats are tender and the mixture is creamy and thick, 5 to 7 minutes. Turn off the heat, and stir in the vanilla.

3. When the apples are tender, add the 2 tablespoons brown sugar and stir just until it melts, about 1 minute. Serve the oatmeal topped with the apples and additional brown sugar, if you like.

What's your favorite way to enjoy oatmeal?

Source:
Slate.com

As flu season approaches, it’s a good time to assess your overall health regimen and adopt protective measures. The cold winter months are a time when we spend more hours indoors, surrounded by friends, family, schoolmates and co-workers with their myriad germs. Our exposure to sunshine often is diminished, which effectively depletes our body’s natural Vitamin D defenses.

Aside from frequent hand washing – recommended by health experts everywhere – there are steps you can take to support your body’s immune system in its constant battle against viruses and bacteria. Here are some suggestions:

Clean your stuff – Doctors and other health professionals know how important this is in preventing the spread of germs. Use an alcohol-based cleaning agent to clean surfaces you and your family frequently touch: doorknobs, countertops, faucet handles, kitchen appliances, cell phones, the TV remote. At work, make it a daily ritual to clean your computer keyboard, phone, and desktop.

Eat more onion and garlic – Both are rich in antioxidants and selenium, members of the Allium family known for its health-promoting effects. Garlic contains antibacterial and antiviral properties, so add it to your recipes in abundance. Supplements are a good idea, too.

Keep your head clear – Healthy mucus membranes and mucus flow help your body flush toxins. When your sinuses and throat feel dry, they’re more likely to attract and harbor nasty microscopic invaders. Avoid treating a stuffed nose with nasal sprays, which tend to dry delicate tissues (you can use a saline spray or flush with a neti pot containing a saline solution). Make good old-fashioned chicken soup a mainstay of your winter menu. Researchers are discovering what grandma suspected all along – the ingredients in chicken soup (stock, carrot, onion, and celery) might actually have a medicinal effect on the body’s immune system.

Get plenty of exercise – Just because it’s cold outside, that’s no excuse for cutting out your workout sessions. Exercise boosts the immune system by clearing out the lymph system. It also boosts mood which is a protective factor in the prevention of illness.

Cut down on sugar – Just a few grams can diminish your white blood cells’ ability to resist infections for several hours. If you must sweeten your food and beverages, choose stevia.

Sleep better – Keep your body’s melatonin levels in balance with regular, good quality sleep. The immune system works best when the body is well rested.

Keep stress levels in check – Another way to wreak havoc with your immune system is to walk around with high levels of stress and anxiety. Practice a few minutes of deep breathing several times a day. Laugh more. Play with your pet. Start and end your day with a brief meditation – there are many good books and CDs that will help you.

Helpful supplements – Probiotics attack pathogenic bacteria and support your body’s white cells in their reaction to invaders. Vitamin D3 will help balance appropriate levels to support immune system function. Echinacea and zinc help protect against colds. And Vitamin C is an essential year-round immune system booster.

What is your favorite tip for keeping winter colds and flu at bay?

Sources:
WebMD
Natural Society

These cookies won’t cramp your style! They’ve got natural sweetener, healthy nuts and are surprisingly nutritious for a sweet treat.
 

Ingredients
1 1/2 cup unbleached white flour
1 teaspoon anise seed, gently crushed
1/4 teaspoon salt
1/2 teaspoon baking soda
1/2 cup canola oil
1 teaspoon vanilla
1 1/2 cups brown rice flour
1/2 cup pine nuts (pignoli), toasted
1/4 cup maple syrup

Makes 12 cookies
 

Directions:
Preheat oven to 375 degrees. To toast the pignoli, heat a dry skillet over medium heat. Add pignoli and stir continuously for 5 minutes as they toast. Remove immediately to a plate and allow to cool. Chop coarsely. In a bowl, combine the flours, anise seed, salt, baking soda and pignoli. In another bowl, thoroughly whisk together the maple syrup, oil, and vanilla. Stir the wet ingredients into the dry mixture for a soft dough. Form the dough into balls about 1" in diameter and then press each ball into a round cookie about 1/4" thick. Set cookies on oiled cookie sheets about 1" apart. Bake for 12-15 minutes. Transfer to a wire rack to cool.
 

Nutritional Information
Calories  260
Calories from Fat  114
Total Fat  13g
Saturated Fat  2g
Mono Fat  3g
Sodium  104mg
Total Carbs  32g
Dietary Fiber  2g
Sugars  4g
Protein  4g

Ayurveda is the ancient science of natural health from India. Ever wonder how those yogis managed to always keep their cool, even in the heat of summer? Following Ayurvedic traditions for diet, exercise and a healthy mind can bring you into balance with the seasons.

Pitta is one of the Ayurvedic doshas, or energies. It is associated with the summer season. Its heat and intensity can spark aggression, impatience and criticism and result in ulcers, heartburn, acid reflux, skin eruptions, low blood sugar and insomnia.

To balance fiery Pitta and to stay cool, Ayurveda recommends following these simple routines for summer days:

• Exercise early in the morning. Avoid excessive activity during the heat of midday.
• Do five rounds of deep breathing exercises three times a day. It cools the body and soothes the agitated mind.
• Put cold cucumber slices on your eyes and rest for a few minutes each day.
• Rub coconut oil on the soles of the feet and hands before going to sleep.
• Keep a regular routine, and try to go to bed around 10 p.m. Pitta increases between 10 p.m. and 2 a.m.

Ayurvedic dietary guidelines for summer:

• Eat foods that are sweet, bitter, astringent and cooling such as salads, smoothies and fresh fruit.
• Eat less food that is spicy, sour, salty or hot. Avoid hot peppers, fermented foods (yogurt, pickles, wine, miso) and acidic foods (citrus fruits, tomatoes, coffee, vinegar).
• Add mung beans, dark greens, cilantro, broccoli, cabbage, celery, seaweed, snow peas, summer squash and bitter gourd to your shopping list, as they are very cooling.
• Sip coconut water or add cucumber slices to water.
• Enjoy fresh ripe berries, melons, apples, apricots, grapes, peaches, pears and ripe plums.

Here’s a summer snack recipe that will help to balance your Pitta:

Coconut Oil and Maple Syrup Popcorn

1/8 tsp Salt
¼ tsp     Cinnamon
1 tbsp    Maple syrup
1 tbsp    Coconut oil
4 cups   Popcorn

Preparation:

Pop 1/4c corn kernels in 1 tsp coconut oil on medium heat in a covered pot. Once the kernels start to pop, shake the pot every 15 seconds until the rate of popping slows to less than one every two seconds.

Meanwhile, melt the coconut oil. Mix with the other ingredients. Mix popped corn with the sauce.

What is your favorite Ayurvedic-recommended food for summer?

Source:
Joyfulbelly.com

Here’s a tasty salad recipe that’s perfect as a side dish or healthy snack:

Ingredients

• 1/2 cup chopped walnuts
• 1 cup couscous
• 2 teaspoons ground cumin
• 1/2 cup fresh orange juice
• 1/4 cup seasoned rice wine vinegar
• 1 small yellow bell pepper, seeded and diced
• 1/2 cucumber, peeled, halved lengthwise, seeded and thinly sliced
• 1/2 cup sliced radishes
• salt, to taste
• 2 cups spinach leaves

Directions

1. Heat walnuts in a dry skillet over medium-high heat 1-2 minutes until walnuts are slightly toasted. Set aside and reserve.
2. In a covered 2 quart sauce pan over high heat, bring 1-1/4 cups water to boil. Stir in couscous and cumin, cover pan and remove from heat. Let stand until couscous absorbs liquid, about 5 minutes. With a fork, fluff couscous. Chill 15 minutes.
3. Stir in juice, vinegar, bell pepper, cucumber, radishes and walnuts; season with salt. Serve on a bed of spinach.

Servings: 4

Nutritional Information

• Calories                              295
• Calories from Fat            95
• Total Fat                             11g
• Saturated Fat                   1g
• Mono Fat                          2g
• Sodium                               23mg
• Total Carbs                        43g
• Dietary Fiber                    4g
• Sugars                                 0g
• Protein                               9g

The whole family, kids included, will enjoy this nutritious, delicious rice recipe with a lean meat and/or steamed vegetables.

Ingredients

• 1 cup long grain rice
• 2 cups water
• 1/2 teaspoon salt
•  2 tablespoons canola oil
•  3 eggs beaten well (or use egg subtitute or double the whites and no yolks for lower fat version)
• 3/4 cup frozen mixed vegetables (carrots, peas, corn), thawed
• 2 green onions cut into 1/4 inch lengths
• 2 tablespoons soy sauce
• 1/2 teaspoon sesame oil
• 1/4 cup flax seeds, toasted*

Makes 6 servings.

*To toast flax seeds, spread them in small metal pan. Bake at 350 degrees F for 3-5 minutes. Stir while toasting.)

Serves 6

Directions

Rinse rice well in a sieve under cold running water. In a medium saucepan, bring water and salt to a boil, add rice, bring to a boil again, stirring with a fork. Reduce heat, cover. Simmer slowly 20 minutes. Remove lid, allowing steam to escape. Fluff rice with a fork. Cool, cover and place in a refrigerator overnight.

In a large non-stick skillet, over medium heat, heat canola oil. Add eggs and fry until half cooked. Add rice, breaking up any lumps, stirring quickly to coat the rice. Reduce heat to medium low; add veggies and green onions. Cook,, turning rice mixture gently but frequently, about 4 minutes. Add soy sauce, sesame oil and flax seeds. Reduce heat to low, cover and cook 3 minutes.

Nutritional Information

• Calories                                260
• Calories from Fat              107
• Total Fat                               12g
• Saturated Fat                     2g
• Mono Fat                            5g
• Poly Fat                                4g
• Cholesterol                         107mg
• Sodium                                 586mg
• Total Carbs                          31g
• Dietary Fiber                      4g
• Protein                                 8g

This recipe is easy, high in fiber, dairy-free, gluten free and…delicious! Enjoy it as a meal on its own or with a delicious soy chai!

Ingredients

• 2-3 tablespoons olive oil
• 1 heaping cup chopped onion
• 1 large carrot, shredded
• 2 cloves garlic, minced or pressed
• 3 tomatoes, peeled, seeded and chopped
• 3/4 cup lentils, rinsed
• 3 cups chicken stock
• 2 cups water
• 1/2 teaspoon Cumin
• 1/4-1/2 teaspoon Curry powder
• 1/4 teaspoon coriander
• 3/4 teaspoon Sea Salt
• pepper, to taste

Serves: 4

Directions

In a large saucepan over medium heat, saute the onion and carrot in the oil until very limp and slightly brown, 15-20 minutes. Add the rest of the ingredients except for the salt and pepper, cover, and bring to a boil. Reduce heat, and simmer for 45 minutes or until lentils are tender. Season to taste with salt and pepper.

Nutritional Information

• Calories                    259
• Calories from Fat 91
• Total Fat                   10g
• Saturated Fat         2g
• Mono Fat                7g
• Sodium                     1572mg
• Total Carbs              32g
• Dietary Fiber          13g
• Protein                     13g

Ginger adds a lovely, distinctive flavor to many recipes, but it’s the anti-inflammatory properties of this ancient root that makes it an indispensable addition to the kitchen pantry.

According to Dr. Andrew Weil, in addition to its benefit as an anti-inflammatory agent, ginger provides relief of nausea, chest congestion, and  joint pain from arthritis and bursitis.

Dr. Weil recommends:

For inflammatory conditions, 1 or 2 g of powdered ginger a day. For nausea and prevention of motion sickness, take 1,000 mg as a preventive and 500 mg every four hours as needed, or eat two pieces of crystallized ginger or take ginger syrup or tea. For cold relief, brew tea with one-inch piece of peeled and grated ginger root per two cups of water; bring to a boil, lower heat and simmer for five minutes; add 1/2 teaspoon cayenne pepper and simmer one minute more. Remove from heat. Add two tablespoons fresh lemon juice, one or two cloves of mashed garlic and honey to taste. Let cool slightly and strain. that is the real miracle.

This recipe for Ginger Salmon combines the anti-inflammatory power of fresh ginger with the omega-3  goodness of salmon and antioxidant-rich olive oil, for a delicious and nutritious main course. Bonus: it’s incredibly quick and easy to prepare. Add a tossed salad and a glass of wine and you have a light, elegant summer supper fit for company!

Ginger Salmon
(4 servings)

Ingredients

• 2 teaspoons olive oil
• 1 tablespoon honey
• 1 tablespoon Dijon mustard
• 2 teaspoons grated fresh ginger
• 1 pound salmon fillets

Directions

1. Preheat oven to 350 degrees.

2. In a small bowl, blend olive oil, honey, Dijon mustard and ginger

3. Brush salmon fillets evenly with the olive oil mixture. Place in a medium baking dish. Bake 15 to 20 minutes in the preheated oven, until the fish flakes easily with a fork.

Nutrition information per serving:

249 calories, 14.7g total fat, 67mg cholesterol

What is your favorite ginger remedy?

Sources:
Allrecipes.com
Drweil.com: Herbal Remedies

Is there anything more refreshing on a hot summer day than an icy-cold wedge of watermelon? And lucky for us, we can enjoy this wonderful summer treat without guilt, because it’s low in calories, high in dietary fiber, and contains lots of antioxidant nutrition.

Watermelon is a friend to the “healthy aging” crowd as well as weight-loss aficionados. That pretty pink color? It’s from lycopene. Watermelon contains higher levels of the antioxidant lycopene than any other fresh fruit or vegetable (15 to 20 mg per 2-cup serving) and is part of a healthy diet.

Watermelon also provides Vitamin A for eye health, Vitamin B6 for immune system support, Vitamin C (another antioxidant powerhouse), and potassium.

When I was a kid, watermelon was regarded with some suspicion by health-conscious moms. How could something this tasty and fun be … GOOD for you? It was a fabulous summer indulgence at picnics and barbecues. But why wait for a special occasion?

At this time of year, watermelon prices are at their lowest and there’s an abundance of varieties everywhere you look. As far as I’m concerned, you can’t get too much of a good thing! Enjoy it alone or in a fruit salad. There are also lots of recipes on the Internet for smoothies, cocktails … even gazpacho with watermelon as the star ingredient. Go for it!

Here’s an easy, delicious recipe for Watermelon Slushie. Enjoy it with friends or family and make some extra to have on hand, in case the neighbors drop by.

Watermelon Slushie

• 4 cups cubed seedless watermelon
• 10 ice cubes (or you can substitute frozen strawberries!)
• 1/4 cup fresh lime juice
• 4 tbsp. sweetener, adjust to taste (sugar, stevia, honey, or agave syrup)
• 1/8 teaspoon salt

Place watermelon and ice into a blender. Pour in lime juice, sugar, and salt. Blend until smooth.

Yield:  5 servings

Nutrition Information Per Serving:  70 calories, 0.2g Total Fat, 0mg Cholesterol

Sources:

National Watermelon Promotion Board
Self Nutrition Data

Here is an incredibly healthy alternative to the traditional “broccoli with cheese sauce.” This recipe is so tasty and decadent you’ll hardy know it’s a “healthy alternative!” And the colors make it ultra-irresistible.

Ingredients

• 1 head broccoli, cut into florettes, stems peeled and 1/4 sliced
• 1 small winter squash (such as butternut, hokkaido, buttercup or sweet)
• 1/2 tablespoon melted butter
• Salt to taste

Serves: 4

Directions

If steaming squash: Cut into quarters. Scoop out seeds and place in a heavy pot with enough water to reach 1/2" depth. Cover, bring to a boil, reduce heat to low and simmer until tender, about 20 minutes. If baking squash: Cut squash lengthwise in half. Lightly oil a baking pan and add 1/4 cup water. Invert squash onto pan and bake at 375 until a fork easily pierces skin, about 30 minutes. Using a pot holder, scoop seeds out of baked squash and discard. Scoop flesh into a blender and add butter, salt and enough water to make a sauce-like consistency. Blend until smooth. Adjust seasonings to taste. Serve over lightly-steamed broccoli.

Nutritional Information

• Calories                              82
• Calories from Fat            22
• Total Fat                             2g
• Saturated Fat                   1g
• Mono Fat                          0g
• Cholesterol                       4mg
• Sodium                               42mg
• Total Carbs                        14g
• Dietary Fiber                    6g
• Protein                               5g

Here’s an entrée full of antioxidants and fiber that everyone will love!

Ingredients:

1/2 cup walnut pieces
1 acorn squash, cut into 1 1/2" thick rings, seeds removed
1 medium red onion, sliced 1/4" thick
2 teaspoons sugar
1/2 cup orange juice
4 cups young chard
2 cloves garlic, minced
8 ounces Orzo pasta
2 tablespoons chopped fresh sage
2 teaspoons chopped fresh thyme
4 ounces smoked salmon, cut into thin strips
1/4 cup fat free Italian vinaigrette, optional

Serves 4

Directions

Preheat oven to 350 degrees. Arrange walnuts in a single layer on a baking sheet and toast until lightly browned, about 5-7 minutes. Set aside. Arrange squash rings in a large steamer. Place over boiling water and cook until tender, about 20 minutes. Set aside. Generously coat a medium sized nonstick skillet with canola cooking spray. Add onions and sugar and cook over medium heat, stirring occasionally, until onions are completely soft and browned, about 10 minutes. Remove onions and set aside. Deglaze pan with orange juice and allow to simmer one minute. Pour liquid over onions.

Cook pasta according to package directions for al dente. Drain, rinse in cool water and drain again. Wash chard and remove tough stems. Do not pat dry. Cut into 3/4" wide ribbons. Spray a nonstick skillet with canola cooking spray. Place over medium high heat, add garlic and cook 2 minutes. Add chard and cook until just wilted, about 3 min. Remove from heat. Add onion, sage and thyme to skillet. Toss. Add cooled orzo, 1/2 of the salmon, 1/2 of the walnuts and toss to mix well.

Place a squash ring on each of 4 plates. Fill center with chard mixture. Place a few strips of the smoked salmon around each squash ring. Top with remaining salmon and sprinkle remaining walnuts over all. Serve with vinaigrette on the side. May be served warm or at room temp.

Nutritional Information

• Calories                                                                293
• Calories from Fat                                              104
• Total Fat                                                               12g
• Saturated Fat                                                     1g
• Mono Fat                                                            2g
• Cholesterol                                                         6mg
• Sodium                                                                 302mg
• Total Carbs                                                          40g
• Dietary Fiber                                                      5g
• Sugars                                                                   1g
• Protein                                                                 13g

This salad is loaded with “good” fat (a whopping 16 grams of healthy monounsaturated fat!) and taste great on its own or with a side of pita chips.

Ingredients

1 cooked chicken breast, cut into 1" strips
3 tablespoons lime juice
1 teaspoon honey
red pepper flakes, to taste
6 cups assorted baby greens
1 avocado, sliced
1 cup Jicama chopped
6 tomatillos, halved
1/4 cup extra virgin olive oil
2 teaspoons Red Wine Vinegar
1/2 teaspoon ground Cumin
2 tablespoons fresh cilantro, chopped
1 red or yellow bell pepper, chopped
1/4 cup green onions, sliced
8 cherry tomatoes

Serves: 4

Directions

Combine vinaigrette ingredients in a bowl and whisk thoroughly. Set aside. Arrange greens and other vegetables on individual serving plates and top with chicken. Drizzle dressing over the entire salad. Garnish with tomatoes and tomatillos.

Nutritional Information

• Calories 345
• Calories from Fat 214
• Total Fat 24g
• Saturated Fat 4g
• Mono Fat 16g
• Cholesterol 37mg
• Sodium 52mg

Diet has everything to do with your health, especially if you suffer from joint inflammation. A 2005 study in Arthritis & Rheumatism found that among overweight and obese adults with knee osteoarthritis, each pound shed resulted in a four-fold reduction in the load exerted on the knee. In other words: if you're overweight, losing one pound would take four pounds of pressure off your knees – and losing 10 pounds would take 40 pounds of pressure off your knees.

That’s enough to put a spring in your step!

Eating the right stuff to fight joint inflammation means avoiding fatty, fried foods and sticking with lots of antioxidant-rich veggies, fruits, whole grains and lean protein. Boost your intake of omega-3s and you’ll be ahead of the game – studies show that a diet rich in essential fatty acids go a long way toward balancing your body’s natural inflammation response.

Salmon is one of the best sources of omega-3s. Here is a delicious recipe that you’ll want to add to your summer menu, because it takes advantage of strawberry season with a lovely fruit salsa loaded with vitamin C. It’s easy and quick – from stovetop to table in less than 30 minutes!

Pan-seared salmon with strawberry salsa

Serves 4
Prep time: 25 minutes

1 8 oz. container strawberries, tops removed, chopped
2 scallions (green and white parts), thinly sliced
2 Tbs. chopped fresh cilantro
Juice of 1 lime
1 small jalapeno pepper, seeded and finely chopped (optional)
Salt and freshly ground pepper
4 small salmon filets (with or without skin, about 1 1/3 pounds total)
2 tsp. olive oil

Salsa recipe: Stir strawberries, scallions, cilantro, lime juice and jalapeno (if using) together in a small mixing bowl, and season to taste with salt and pepper. Set aside.

Pan-seared salmon: Heat a large nonstick skillet over medium-high heat. Pat salmon dry with paper towels, then rub fish on both sides with oil and season with salt and pepper. When the pan is hot, add salmon, skin-side-up if applicable. Cook for 3 to 4 minutes, or until salmon is nicely browned. Gently flip the fish over and cook another 3 to 5 minutes, depending on thickness of filets, until cooked through. As a general rule, fish takes about 10 minutes to cook (total) per inch of thickness.

Transfer fish to a serving plate, and top with salsa. Serve immediately.

Do you have a favorite salmon recipe to share with us?

Source:  Arthritis Today

A new report from scientists at the University of Michigan calls for an increase in the recommended daily allowance of Vitamin C in our diets.

The scientists say they have found compelling evidence that the U.S. RDA of Vitamin C should be increased to 200 milligrams per day for adults, up from current levels of 75 milligrams for women and 90 for men.

They cite a slew of research, including a recent analysis of 29 human studies that indicate that healthy levels of Vitamin C can support immune function, reduce inflammation which can lead to conditions such as atherosclerosis, and significantly lower blood pressure. One recent analysis of 29 human studies showed that daily supplements of 500 milligrams of Vitamin C significantly reduced blood pressure. High blood pressure is a major risk factor for heart disease.

The Michigan scientists noted that an optimum diet with the recommended 5 to 9 daily servings of fruits and vegetables, along with a 6-ounce glass of orange juice, could provide 200 milligrams of Vitamin C a day. But most Americans miss the mark when it comes to this optimum diet.

Most of us know that orange juice is a great source of Vitamin C, but many fruits and veggies also serve as excellent sources of this vital antioxidant nutrient. One that many Americans are unfamiliar with is jicama, a root vegetable enjoyed in Mexican and Central American cuisine with a delightfully crunchy texture and flavor similar to a water chestnut.

Jicama is very low in calories – only 35 per 100g serving – and an excellent source of oligofructose inulin, a soluble dietary fiber which does not metabolize in the human body (this makes it an excellent snack food for diabetics and dieters). Jicama is rich in Vitamin C, providing about 20.2 mg (34 percent of the current RDA) per serving. It also is a great source of the micronutrients magnesium, copper, iron, and manganese.

Look for jicama in your grocery store, Asian or Mexican food market. At home, store them as you would potatoes, keeping them in a cool, dark place for up to 3-4 weeks – but be careful not to keep them too cold or the starch will convert to sugar

This recipe for Tangy Jicama Slaw is quick, convenient and packs a mighty Vitamin C punch with the main ingredient plus the addition of lemon and lime – potent Vitamin C partners.  Make ahead and pack it for lunch, or take it to your next summer picnic.

Tangy Jicama Slaw

Ingredients

• 1 jicama, peeled and chopped
• 1/4 cup fresh cilantro leaves, minced
• 1 large lime, juiced
• 1 lemon, juiced
• 1 (11 ounce) can mandarin orange segments, drained, liquid reserved
• salt to taste

Directions

Combine the jicama, cilantro, lime juice, lemon juice, and mandarin orange segments with a small amount of the syrup from the can in a bowl; mix to evenly coat. Allow mixture to sit 10 minutes. Season with salt and stir just before serving.

Nutrition Analysis

Amount per serving: Calories 67, Total Fat 0.2g, Cholesterol 0mg

What is your preferred source of Vitamin C?

Sources:
Science Daily
Allrecipes.com
Nutrition-and-you.com