Nutrition / Recipes / June 20, 2014

The tomato boasts many antioxidant qualities, but is specifically known for its lycopene content. Antioxidants aren’t commonly known for their bone health qualities, but maybe they should be. Recent research has now linked tomato intake to bone health in a study that removed lycopene from postmenopausal women for four weeks. The results showed that the women started to show signs of oxidative stress in their bones and changes in bone tissue. Avoiding canned goods whenever possible, or switching to glass containers: Many brands of canned foods contain BPA – a chemical linked to serious health problems. That’s why it’s smart to steer clear of canned foods, or switch over to brands that use glass containers instead. Yield : 2~3 servings Prep Time : 20 mins Cook Time : 1 hr and 10 mins Total Time : 1 hr and 30…

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Nutrition / Recipes / June 13, 2014

This is the perfect wake-me-up smoothie for the mornings! If you’re getting tired of the green smoothies and want to mix it up once in a while, this is a great vegan option. With a little caffeine boost from your choice of organic, fair-trade coffee and the creamy texture that the soaked cashews bring, this smoothie is sure to please. The potassium from the banana and magnesium from the cashews makes this an incredible bone-building breakfast option for those on the go! Yield : 1 ~2 servings Prep Time : 5 mins (+ soak cashews overnight) Cook Time : 1 min Total Time : 6 mins Ingredients: 1/4 cup organic unsalted cashews (soaked overnight) 1 organic banana, peeled and chopped (frozen optional) 1 tbsp. organic cacao nibs 1/2 cup of ice 1/4 cup cooled organic, fair-trade coffee 1/2 cup unsweetened…

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Nutrition / Recipes / May 30, 2014

These light and delicious Vietnamese rolls are a great all-year round appetizer, especially in the summer! The combination of fresh vegetables and herbs as well as your choice of a protein, make these rolls simple and refreshing. The peanut dipping sauce in this recipe not only tastes good, but boasts fresh ginger, which has anti-inflammatory properties. Did you know: 1/4 cup of peanuts contains 35% of your Daily Value of manganese, which aids in calcium absorption. Yield: 8 rolls Cook Time: 25 minutes Calories Per Serving: Roll – 180 kcal, Peanut Sauce 1/4 cup – 78 kcal Ingredients:   1 cup cooked vermicelli 6-8 rice paper sheets 1 organic carrot 1 organic avocado 1/3 organic cucumber 1 cup organic basil 5-8 organic kale leaves 1/2 organic red pepper, sliced * Can add cooked wild shrimp or organic grass-fed chicken Peanut…

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Nutrition / Recipes / May 23, 2014

Eggplants are prized for their vivid color, which can be purple, white or green as well their unique taste and texture. Eggplants also contain phytonutrients that improve blood circulation and nourish the brain. While this isn’t an ‘everyday’ vegetable for most people, the benefits of eggplant make it a great option from time to time. (1) Testing for ripeness: gently press the skin with your finger, if it springs back the eggplant is ripe! Yield : 3 ~ 5 servings Prep Time : 20 minutes Cook Time : 40 minutes Total Time : 1 hour Nutrition : 561 mg of Calcium, 83 mg of Magnesium Ingredients: 1 lb boneless skinless chicken breasts (thin sliced) 1 medium eggplant (approximately 1 pound) 1/3 cup Italian breadcrumbs 3/4 lb mozzarella cheese, sliced thin 1 (26 ounce) jar marinara sauce approximately 3 cups 1/4…

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Nutrition / Recipes / May 16, 2014

You don’t have to be a vegetarian to love these appetizers! These gluten-free quinoa bites are a great nutritious appetizer that can be made for a large gathering with friends, or a more quaint dinner with your loved one. The main ingredient, quinoa, was unfamiliar to many but the interest in quinoa has increased dramatically in recent years. Quinoa is a great source of the omega-3 fatty acids (which most commonly found in plants), vitamin E, protein, magnesium and phosphorous. [1] Most grains are considered to be inadequate protein sources – but not quinoa! Quinoa is a complete protein source that boasts many phytonutrients too! Start cooking these tasty gluten-free quinoa bites today and let me know what you think!   Yield: 24 mini muffins Cook Time: 40 minutes Calories Per Serving: 48 Ingredients 1 cup uncooked quinoa 2 large…

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Nutrition / Recipes / May 9, 2014

This dish is as healthy as it is tasty! Lamb is an excellent source of high quality protein and is a source of iron, B vitamins and trace elements such as copper, manganese and selenium. By topping the lamb chops with the lemon mint sauce, it not only freshens the dish, but also provides high amounts of vitamin K, C, and A. Yield: 4 servings Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Ingredients 4 (1 inch thick) lamb shoulder chops 1/2 cup flour 1-2 garlic cloves, finely chopped 2 cups parsley, finely chopped 2 cup cilantro, finely chopped 2 cups mint, finely chopped 1 lemon, freshly squeezed 1 tbsp. balsamic vinegar 3/4 cup of olive oil Salt and pepper to taste Directions Mix garlic, cilantro, parsley, mint, lemon juice, vinegar, olive oil, and salt and pepper…

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Nutrition / Recipes / April 25, 2014

With summer right around the corner, this is a simple and refreshing dish you can serve to your family or guests. Warning: there will be no leftovers!! Yield: 4- 6 servings Prep Time: 7 minutes Total Time: 7 minutes Ingredients 20 cherry tomatoes, halved 20 fresh basil or mint leaves, chopped **This recipe allows you to get creative – you can substitute any fresh herb you have at home. I used cilantro last time and it turned out wonderfully! 20 small bocconcini balls 1/2 cup balsamic vinegar 1/4 cup olive oil Salt and pepper to taste Directions Toss all ingredients in a bowl and serve!

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Nutrition / Recipes / April 21, 2014

This hearty and healthy dip can do no wrong! Packed with vitamins, protein and fresh herbs, this is a great go-to snack or dish to bring to get-togethers. Fresh herbs contain vitamins, minerals, as well as disease-protecting flavonoids. Cilantro in particular, is one of the highest sources of Vitamin K! Try having just one bite of this dip… Prep Time: 15 minutesYield: 4~6 servings Total Time: 15 minutes Nutritional Information: Magnesium 119mg, Calcium 115mg Ingredients   1/4 cup lime juice 3 Tbs. olive oil 1 cup corn, thawed if frozen 1 can black beans, rinsed 4 plum tomatoes, chopped 2 scallions, minced 1 avocado diced 1/4 cup fresh cilantro minced 1/8 tsp. cayenne Salt and Pepper to taste Directions Mix all ingredients together in a bowl Eat cowboy caviar on its own or with tortilla chips

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