Category Archives: Nutrition

Superfood Detox Salad

This looks delicious!

Thanks to Calmful Living for sharing… see article here

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This Vegan Superfood Detox Salad is a great way to reset your body and get back on track with healthier eating habits. Loaded with complete plant-based protein and healthy omega-3 fats, and topped with a zesty cashew-cilantro dressing, this recipe is perfect for an easy lunch or quick weeknight dinner.

Servings: 4

Prep time: 10 mins
Cooking time: 25 mins

Ingredients

1 cup quinoa
2 cups vegetable broth or water
1 can garbanzo beans (or 2 cups cooked garbanzo beans)
2 cups mixed berries
5 ounces arugula
2 tablespoons hemp seeds
Sea salt and black pepper, to taste

Cashew-Cilantro Dressing
⅓ cup cashews
½ cup water
3 tablespoons chopped cilantro
1 tablespoon apple cider vinegar
1 tablespoon maple syrup
¼ teaspoon sea salt

Directions

  1. Preheat oven to 375 degrees F.
  2. Add the quinoa and vegetable broth or water to a small pot. Bring to a boil, then lower heat to a simmer and cook until the quinoa is tender and liquid is absorbed, about 20–25 minutes.
  3. While the quinoa is cooking, lay garbanzo beans flat on a sheet pan and sprinkle lightly with a pinch of salt and pepper. Roast the garbanzo beans for 15–20 minutes, until lightly browned and just crisp.
  4. While garbanzo beans are roasting, make the dressing by pouring the cashews, water, cilantro, apple cider vinegar, maple syrup and sea salt into a blender and blending until smooth. Set aside.
  5. Once quinoa and garbanzo beans are done, divide the arugula between 4 dishes and top with the quinoa, garbanzo beans and berries. Drizzle the dressing over the top and sprinkle with hemp seeds.

Don’t wait to get healthy!

From The Doctor will see you now”, link here

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The rate of heart disease in the U.S. has declined steadily over the last 40 years. But even though heart attacks are uncommon in young women, the rate for deaths in women 35 to 44 years of age has remained about the same. Researchers wondered if this could be explained by certain lifestyle choices and set out to test their theory.

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What they found is that young women — and presumably men — can avoid many heart problems simply by developing six healthy lifestyle habits that greatly reduce the risk of having a heart attack or developing a risk factor for heart disease as they get older.

Up to 75 percent of heart attacks that occur in women could be prevented had they followed healthy lifestyle practices, the study found. Even those women with a diagnosed risk factor for heart disease who adhered to at least four of the healthy practices had a lower risk of developing the disease.

Researchers defined the six healthy lifestyle practices as:

  • Not smoking
  • Exercising at least 2 ½ hours per week
  • Eating a diet low in red meat, refined grains and sugar, and high in vegetables and whole grains
  • Having a body mass index in the normal range
  • Watching less than seven hours of television weekly
  • Consuming no more than one alcoholic drink per day

The study followed nearly 70,000 women for 20 years who were, on average, 37 years old at the beginning of the study. During the course of the study, 456 women had heart attacks, and over 31,000 women were diagnosed with at least one risk factor for heart disease.

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The women in the study who practiced all six healthy habits had a 92 percent lower risk of having a heart attack and were 66 percent less likely to develop a risk factor for heart disease, such as type 2 diabetes, hypertension, or high cholesterol, compared to women who ignored the six healthy habits.

Those women who were diagnosed with a risk factor, yet who practiced at least four of the healthy practices, had a markedly lower risk of developing heart disease as they got older, compared to those who didn’t adhere to any of the practices.

Looking at the healthy practices independently, exercise, not smoking, healthy diet, and lower BMI each were associated with a lower risk of heart disease, and women who consumed one drink a day had the lowest risk, compared to those who didn’t consume any alcohol or those who consumed a larger amount.

A surprise finding was that 140 of the 456 women who suffered heart attacks during the study had a normal body mass index or BMI meaning that a healthy weight isn’t necessarily a protective factor. Their lack of exercise, unhealthy diets, and smoking status are factors that may well have contributed to their heart problems.

Lifestyle plays a huge role in a person’s risk of developing heart disease, and lifestyle changes are often the first recommended intervention when someone is diagnosed with a risk factor. Unfortunately, more often than not, people don’t decide to make changes to their lifestyle until after a coronary event has occurred.

The study sends an important message to young women (men, too). The time to establish healthy habits is early in life — in your 20s. Waiting until something happens to decide to “get healthy” can be a gamble that may not pay off.

The study is published in the Journal of the American College of Cardiology.

Garlic Chicken

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Recipe By: EatingWell Test Kitchen, link here
“Whole garlic cloves are mild when simmered with chicken in a simple white wine-mustard sauce in this garlic chicken recipe. “

Ingredients

    • 2 heads garlic, cloves separated
    • 8 chicken drumsticks (about 2½ pounds), skin removed, trimmed
    • ½ teaspoon salt, divided
    • ¼ teaspoon freshly ground pepper
    • 3 tablespoons extra-virgin olive oil
    • ⅓ cup white wine
    • 1 cup reduced-sodium chicken broth
    • 2 teaspoons Dijon mustard
    • 2 teaspoons all-purpose flour
    • ⅓ cup chopped fresh chives or scallion greens

Directions

  • 1Lightly smash garlic cloves with the side of a large knife to loosen the skins. Peel; cut larger ones in half. Sprinkle chicken with ¼ teaspoon salt and pepper.
  • 2Heat oil in a large skillet over medium heat. Add the garlic and cook, stirring, until beginning to brown, about 2 minutes. Remove to a plate with a slotted spoon.
  • 3Add chicken to the pan and cook until browned on one side, about 4 minutes. Turn it over and return the garlic to the pan. Add wine and cook for 1 minute.
  • 4Whisk broth, mustard, flour and the remaining ¼ teaspoon salt in a small bowl. Add the mixture to the pan; bring to a boil, then reduce the heat to maintain a lively simmer. Cover and cook until the chicken is cooked through, 8 to 10 minutes. Serve sprinkled with chives (or scallion greens).

BONUS recipe! Slow cooker Beef Tacos with Rhubarb salsa

Spring has sprung!  Time to honor the underutilized veg, rhubarb.

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From Eating Well, link here

Recipe By: Carolyn Casner
“The fresh salsa in this easy load-and-go taco recipe is a great way to use spring rhubarb. If you don’t have rhubarb, try subbing in fresh tomatillos or red bell pepper for an equally beautiful and delicious taco topper.”

Ingredients

    • 2 tablespoons chili powder
    • 1 tablespoon dried oregano
    • 1 tablespoon ground cumin
    • ½ teaspoon garlic powder
    • 1½ teaspoons salt, divided
    • 3 pounds beef chuck, trimmed and cut into 1-inch cubes
    • 1 tablespoon avocado oil or grapeseed oil
    • 1 large onion, halved and sliced
    • 1 cup low-sodium beef broth
    • 3 tablespoons tomato paste
    • 1 cup chopped fresh rhubarb
    • 1 teaspoon white sugar
    • ½ cup chopped yellow bell pepper
    • 1-2 jalapeños, seeded if desired, finely chopped
    • ¼ cup finely chopped red onion
    • ¼ cup chopped fresh cilantro
    • 1 tablespoon lime juice
    • 16 corn tortillas
    • Lime wedges for serving

Directions

  • Combine chili powder, oregano, cumin, garlic powder and 1¼ teaspoons salt in a small bowl. Sprinkle beef with 2 tablespoons of the mixture.
  • Heat oil in a large skillet over medium-high heat. Add the beef and cook, stirring occasionally, until browned on all sides, 5 to 6 minutes total. Place onion slices in a 5- to 6-quart slow cooker. Add the beef. Whisk broth and tomato paste into the remaining spice mixture and pour over the beef.
  • Cover and cook on High for 4 hours or Low for 8 hours. Shred the beef with 2 forks. Stir back into the liquid.
  • Meanwhile, toss rhubarb and sugar together in a medium bowl. Let sit for 10 minutes. Add bell pepper, jalapeño to taste, red onion, cilantro, lime juice and remaining ¼ teaspoon salt and stir to combine.
  • Serve the beef with tortillas, the rhubarb salsa and lime wedges.
  • Equipment: 5- to 6-quart slow cooker
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Heart Healthy Plate

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Aromatic braised chicken, hidden veg and quinoa hot pot

This is the last of the great recipes posted in The Guardian, Eat Well For Less.  Click here for the full article.

One pot and you’re good to go. The braised, browned and caramelised meat intensifies and spreads the meaty flavour allowing you to sneak in plenty of protective fibre and veg. Quinoa? Because it’s not that fancy any more and with its low glycaemic index it’s better than eating refined carbs.

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Serves 4–6 (good to make a big batch, you’ll want the extra)

chicken 8 skinless, boneless thighs
extra-virgin olive oil
onions 2 large
leek 1 large (or add a third onion)
garlic 6 cloves
ginger a thumb-sized piece
chillies 4 red or green (seeds out for a milder version)
tomato puree 2 large tbsp
honey 1 tbsp
soy sauce 6 tbsp
star anise 1
chestnut mushrooms 2 handfuls
Chinese leaf cabbage ½ a head
quinoa 50g per person
spring onions 4, chopped

Use a heavy cast-iron dish in an oven (preheated to 160C/ gas mark 3) for the best, slow-cooked meltiness. You can also just simmer on the hob.

Roughly chop the chicken into large strips and brown over a high heat with a splash of olive oil. Don’t overcrowd the pan and if necessary brown the chicken in two batches. Stir occasionally but you are aiming to get some crispy caramelised bits on the edges and bottom of the pan to add umami intensity to the dish.

Peel, half and roughly chop the onions into large strips. Do the same with the leek and wash thoroughly to get rid of any muddy bits in the layers. Add to the pan with the browned chicken and start to soften.

Peel and roughly chop the garlic and ginger together with the chillies. Leave the seeds in if you like spice or remove if you prefer perfumed warmth. Add to the pan with the tomato puree. Cook together for another couple of minutes.

Now add the honey, soy sauce, star anise and enough cold water to barely cover (around 2 glasses usually). Bring to a simmer and scrape around the bottom of the pan to dislodge any crispy bits. Place in your preheated oven to slow cook and braise for the next 2 hours.

After 2 hours remove, stir and check the hot pot. You should have a reduced, intensely umami-flavoured sauce. You want this to be strong because it will become diluted by the water in the additional veg. Now add your washed and sliced mushrooms and Chinese cabbage. Return to the oven for another hour.

Towards the end, boil the quinoa separately until the seeds open. Drain and then add straight into the hot pot and stir together. Fish out the star anise and taste for final seasoning – add a final splash of soy sauce if you like. Garnish with finely chopped spring onion for a fresh finish.

 

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Eat well and Move well to Be well

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