Super Foods Smoothie

Here's a delicious "Super Food" breakfast smoothie! In Florida we "smoothie" at least until December.

 

 

Super Foods Smoothie

 

Ingredients:
1 1/2 c Silk Almond milk
2 tbsp Almond butter
1 tbsp Maca Powder
1 tbsp Cacao Powder
1 tbsp Goji Berries
1 tbsp Psyllium whole husk
1 frozen banana

 

Directions:

Place all ingredients in a blender and mix until smooth.

Black Bean & Toasted Corn Tacos

Something really happens when you turn 50! I know because I'm trying all sorts of things that I've never tried before.  My latest venture is a 21 day Vegan Kick start.  Dr. Neal Barnard, President of Physicians Committee for Responsible Medicine,  promises that I'll become slimmer, have better movement in my joints, and will extend my life when I eat more vegetables, fruits, legumes, and grains and stay away from dairy, eggs, and meats.  This wasn't a  problem because I was moving in that direction anyway.  For tonight's dinner I had a taste for tacos.  I decided what ingredients I had a taste for and ta-da, we have tacos!

I followed the KISS method - Keep It Super Simple - and picked up the ingredients from the local grocery store.  Of course you could spend the time to make everything from scratch if you like.  But if you're like me and want to eat healthy, but not spend too much time in the kitchen, then this is the way to go.

Black Bean & Toasted Corn Tacos

Ingredients:
3 corn tortillas
1 can of black beans
1/2 c diced vegetables (onions, red & green bell peppers)
1 tsp. of cumin
1 c shredded iceberg lettuce
1 tomatoes (diced)
1 stalk of green onions (chopped)
3 tbsp chipotle garlic salsa

Preparation:

Preheat oven 375 degrees.  Place corn tortillas in a baking loaf.  I have a four loaf baking dish that I use to make small loaves of banana bread.  Bake tortillas for about 10-15 minutes until formed.  They should resemble a hard shell taco. 

In a saucepan, add the black beans, diced vegetables and cumin and heat until warm.

Place the corn tortillas in a plate, spoon in the black beans and top with shredded lettuce, tomatoes, green onion, and a tablespoon of salsa

Dr. Oz's Detox Smoothie

Dr Oz's Detox Smoothie
1/2 c mango
1 c blueberries
1 c kale
1 1/2 c coconut water or almond milk...
1/4 avocado
1 tbsp lemon juice
1/4 tsp cayenne pepper
1 tbsp flax seed

 

Directions

Puree in a blender until smooth.  Enjoy!

 

Chocolate Nutty Delight

Here's a simple dessert that's satisfying and won't do damage to your hips!

Chocolate Nutty Delight

Ingredients:
1 Tbsp Dark Chocolate Almond Butter
1 Tbsp chopped Walnuts

Preparation:
Sprinkle the walnuts over the spoonful of almond butter and simply enjoy!

 

 

Quinoa Health Benefits: A Protein That's Low In Carbs, Gluten-Free, And Full of Nutrients

Did you know that Quinoa is one of the most protein-rich foods we can eat?  It's a complete protein containing all nine essential amino acids and is packed with nutrition.  According to Medical Daily, quinoa contains magnesium, phosphorous, potassium, lysine, manganese, and iron. This particular combination of nutrients and antioxidant materials translates into helping to prevent both cell damage and cardiovascular disease. Plus the low ratio of carbohydrates to protein helps it regulate blood sugar and for this reason is considered to be good for diabetics.

Most often used as a grain, quinoa in a single cup serving has 5 grams of dietary fiber and 8 grams of protein. This tiny edible seed, which is related to spinach and beetroots, can be cooked, and added to meals where it serves as a main or secondary protein. Most people believe its light, fluffy texture is similar to couscous.

Another benefit of quinoa is that it contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

So serve up a bowl of quinoa with steamed vegetables, garlic and light seasoning and enjoy!

Nutty Fruit Salad

Eating healthy does not have to be complicated.  Simply and quick is best - a no brainer.  Enjoy this for breakfast or treat yourself with a snack.

Nutty Fruit Salad

Ingredients:
1/2 tart granny smith apple (diced)
4 strawberries (sliced)
1/4 cantaloupe (diced)
8 almonds (cocoa roast)
8 cashews
Preparation:
Just mix in a bowl and eat. You can add a dollop of yogurt to coat the ingredients.  I decided to go without today. Enjoy!

Scrambled Eggs w/Spinach & Parmesan

From my foodie friend Velva at tomatoesonthevine-velva.blogspot.com

Scrambled Eggs w/Spinach & Parmesan

Ingredients:
2 large eggs
3 cups baby spinach
1-2 tbsp grated parmesan
1 tsp olive oil

Preparation:
Heat oil in skillet. Add spinach and sauté until tender. Whisk eggs in a bowl and add seasoning. Pour egg over spinach and cook until eggs are almost done. Sprinkle cheese on top. I added onions & bell peppers.

Thanks to my foodie friend Velva at tomatoesonthevine-velva.blogspot.com for the recipe.

P.S. Don't laugh at my plate! I love flowers. Enjoy!

Apples & Cinnamon Breakfast Quinoa

Found this delicious breakfast recipe that uses Quinoa!  Pronounced (keen-wah), Quinoa seeds contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron. It's also a high fiber food that keeps you full longer.  You're going to really love it after you make it.  Breakfast is the most important meal of the day, so eat up! 

Recipe from Skinnytaste.com

 

 

Apples & Cinnamon Breakfast Quinoa

 

Ingredients:
1/2 tsp sea salt
1 cup dry quinoa, rinsed well
1 1/2 cups water
1 tsp cinnamon + more for sprinkling
2 tsp vanilla extract
1/2 cup unsweetened applesauce
1/4 cup golden raisins
1 cup warmed fat-free milk for drizzling (non-dairy milk is fine)
1 gala apple, peeled and diced
1/4 cup walnuts, chopped

Preparation

Rinse the quinoa well before cooking to rinse off the saponins which has a slightly bitter flavor. 

Combine quinoa, water, salt, cinnamon and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.

Divide cooked quinoa between four bowls then stir in apple sauce, raisins, and pour in warmed milk. Top with fresh cut apples and walnuts and a dash of cinnamon
 

Makes 4 servings. You can divide the recipe to make 2 servings

 



Cinnamon Plantains

On my quest to find healthier ways to enjoy good food, I decided to try my luck at plantains.  For me, this is a "guilt-free" way to enjoy a dessert that taste as good as it looks.  I'm sure some of you may have several different ways of using plantains in a meal. Please do share!

 

 

Cinnamon Plantains

Ingredients
2 very ripe sweet plantain (the darker and mushier, the better!)
1 pat of butter
Cinnamon (sprinkle on top)

Preparation:
1. Peel the plantain and slice on the diagonal
2. Heat butter l in a frying pan to medium.
3. When the butter is hot, turn the pan a few times to evenly coat the bottom. Place the plantains on the pan one by one and sprinkle with cinnamon. Cook on low heat for 2 minutes or until the plantains are lightly browned and caramelized.
4. Then flip each one to cook the other side for another 2 minutes, until lightly browned.

Banana Nutmeg Ice Cream

Banana Nutmeg Ice Cream

 

Ingredients

2 frozen bananas

1 cup Silk Almond milk (plain)

1/2 tsp nutmeg

 

Preparation

Using a blender, add all ingredients and blend until smooth.  Consistency should be thick.

 

Note:  You can use 1/2 cup of sliced strawberries or peaches instead of the nutmeg.

 

 

Are You A Sugar Addict?



Do you have sugar cravings?  When you eat sugary treats do you find it hard to stop at just one?  Do you crave sweets even when you clearly know what it is doing to your body?  If you answered yes to these questions you are considered a sugar addict.  I know because this was me.  I've had a sugar addiction for years.  I tried several ways to either manage or stop my sugar cravings, but my battle would always end in defeat against sugar.  Only recently I listened to a lecture from Julia Ross, a pioneer in the field of nutritional psychology and the author of The Mood Cure and The Diet Cure  and it changed my life!

My moment of truth came when Julia describe sugar as a drug.  Yes, a Drug!   This triggered something in my brain.   Julia said that sugar affects the body in the same way as cocaine and heroine, but that sugar was four times more addictive than cocaine.   Sugar affects the body by raising serotonin and glucose levels.  It is tied to heart disease, fatty liver and is a major contributor to the increase of diabetes and obesity in America.  How?

We have abandoned traditional foods for sugary and processed foods.  Sugar and high fructose corn syrup has crept into nearly all our food supply.  From meats such as bacon, sausages, and sandwich meat to crackers, yogurt, ketchup, cereal, bread, you name it.  Even worst, the amount of sugar in our foods has increased.  Sodas and candy bars especially have twice the amount of sugar than 5 years ago.

The American Heart Association guidelines recommend the following daily sugar limit:
*Women: no more than 100 calories per day which equals 6 teaspoons or 24 grams
*Men: no more than 150 calories per day which equals 9 teaspoons or 36 grams


Be good to your body by paying more attention to the amount of sugar you consume daily.  Make a conscious decision to reach for healthier snacks that are nutritious and taste good.  Your body will thank you in the long run.

Green Breakfast Drink

This is perhaps my favorite breakfast drink.  It's nutritious, taste good and satisfies me until lunch!

 

 

Green Breakfast Drink

 

Ingredients



1 ripe banana (frozen)
2 cups baby spinach
2 tbsp almond butter
2 tbsp milled flax seeds
1/2 tsp nutmeg
2 cups Silk Almond Milk (plain)

Preparation
Place all ingredients in a blender of your choice and puree until smooth.
Drink immediately!