Super snack foods for parties
No party is complete without great snacks! Most party foods are processed and loaded with tons of sodium, saturated fat and added sugars. So what’s the best way to find healthy snacks that also taste delicious? Tip #1: Seek out snack foods that are high in fiber Good sources of fiber can be found in fruits, vegetables, and whole grains. Ideally, we want to aim for 25-30g/day. Tip #2: Choose more fresh snacks over packaged snacks. Make sure to read labels and look for snacks . . .
4 Ways to Bust Stress with Nutrition
One way to cope with daily stress is to eat a nutritious well-balanced diet that can help reduce stress by improving brain and immune function, lowering blood pressure and improving circulation. So what are 4 ways to bust stress with nutrition? 1.Eat Complex Carbohydrates: Choose whole grains, vegetables and fruits. Eat a rainbow of color– more variety means more vitamins. Limit simple sugars and refined grains. 2. Fill up on Vitamin C Kiwis, oranges, blueberries, and bell . . .
Yummy in my Tummy Butternut Squash Soup!
It’s not fall without this yummy dish! One of my favorite things about fall is eating a lot of warm, comfort food. I call it hibernation food because you’ll want to stay at home all day under the blankets eating this stew. This soup recipe is not only super hearty and savory, but it’s also low fat and loaded with healthy fiber. Butternut squash is a superstar by itself! One cup of cooked butternut squash has 582 mg of potassium, which easily triumphs its banana rival. It’s also . . .
Melt in your mouth chocolate chip blondies!
Want a guilt free treat? These moist, gooey blondies are super fudgy, chewy and also made without any refined sugar, dairy or gluten. Great for a healthy dessert or even just a snack on the go!
To make this recipe you need the following ingredients:
- 1/2 cup almond butter,
- 1 cup almond flour,
- 1/4 cup oat flour,
- 1/2 cup coconut sugar or maple syrup,
- 1 teaspoon vanilla extract,
- 1 flax egg (1 tbsp ground flaxseed and 2 and 1/2 tbsp water),
- a pinch of sea salt,
- vegan chocolate chips
Simply mix together all ingredients except the chocolate chips in either a food processor or by hand. Then add in your chocolate chips.
These can be eaten raw or baked for 15 minutes at 350 degrees F.
I sprinkled some hemp seeds on top for an extra nutty kick. Berries also go well with these delectable treats.
An antioxidant boost alongside delicious taste, what more could you ask for!
Cha-Cha-Cha-Chia seed pudding- for breakfast?
Pudding for breakfast? You bet! Chia seeds are super nutrient-dense and packed with omega-3 fatty acids, protein, manganese, phosphorus, calcium, zinc, and of course tons of fiber that help boost energy levels and promote digestive health.
This chia seed pudding is super easy to make and is full of antioxidants for a healthy start to any day!
Ingredients needed:
1/2 cup chia seeds
1 cup unsweetened almond milk
4-6 pitted medjool dates
1 tbsp almond butter
1/2 tsp vanilla extract
Instructions:
To make this chia seed pudding simply add in your almond milk, dates, almond butter and vanilla extract to either a food processor or high speed blender and blend together. Then stir in your chia seeds and set aside for 10 minutes until a gel forms. You can either let this pudding chill in the fridge for 30 minutes or just eat it on the spot!
This pudding tastes even better topped with some homemade granola, raw cacao nibs, and fresh fruit.
Fully Loaded Sweet Potato Fries
Oh sweet potatoes– how I love you! Mostly because you’re the perfect food!
Sweet potatoes are loaded with tons of antioxidants, are anti-inflammatory, and are a blood sugar-regulator. They are also packed with vitamins A, C, manganese and lots of fiber!
The fastest man in the world Usain Bolt’s training secrets included eating one sweet potato a day!
Dr. Greger of NutritionFacts.org states, “sweet potatoes can be considered a superfood, one of the healthiest vegetables on the planet, and one day, perhaps, even off the planet, as NASA has chosen it for space missions.”
They are the real deal!
This sweet potato fry recipe is loaded with flavor when topped with avocado, beans, organic corn, and tomatoes.
It’s very easy to make.
For this recipe you will need:
For the fries:
1 large sweet potato
1/2 tsp paprika (or more if you like)
1/2 tsp onion powder
1/2 tsp garlic powder
a pinch of sea salt
a pinch of black pepper
For the dip:
1 avocado
2 tbsp lime juice
1 cup black beans
1/2 cup organic corn
1/2 cup chopped cherry tomatoes
1 tsp ground cumin
a couple of sprigs of parsley and cilantro
Preparation:
For the fries: Cut one sweet potato into wedges and place on a tray lined with parchment paper. Then add your favorite herbs and spices. I added some paprika, onion powder, garlic powder, sea salt and black pepper. Optional: 1 tsp extra virgin olive oil.
Cook at 400 degrees for 30 minutes.
For the dip: Simply mash up one avocado and add in your lime juice, black beans, corn, chopped cherry tomatoes, ground cumin, and a couple of sprigs of parsley or cilantro.
Load sweet potato fries onto plate and top with this amazing dip! Voila! Super food made super delicious!
Rock Your World Sweet Potato Blueberry Chocolate Chip Muffins
Want some good old comfort food, look no further! Sweet potato blueberry chocolate chip muffins!
So gooey and delicious. The perfect vitamin packed chocolate and fruity treat!
These muffins are completely egg, dairy and gluten free so they are low in saturated fat and cholesterol and are packed with fiber.
So full of so many nutrients without losing the taste and texture of a traditional muffin. Amazing!
For this recipe you need:
1 large baked sweet potato
2 cups oat flour or any other gluten-free flour
1/2 cup almond milk
1/4 cup maple syrup
1/2 cup cashew butter
1 tsp baking soda
1 tsp baking powder
a pinch of sea salt
Preparation:
Simply mash up a baked sweet potato and mix with almond milk, maple syrup and cashew butter. Then add in oat flour, baking soda, baking powder, and whisk together.
You could also use a food processor to mix ingredients. Add in your chocolate chips and blueberries.
Pour batter into muffin liners and bake at 350 degrees for 25 minutes.
Hot to Trot Cauliflower Black Bean Soup
Cauliflower is so hot right now!
This vegetable used to be pushed to the side of the plate and is now featured by renowned chefs as the main dish.
It’s high in vitamin C and K and is a top cancer fighter and an anti-inflammatory.
This cauliflower stew is a solid meal that is full of fiber-packed vegetables and protein to keep you full and satisfied.
This soup is also low sodium and extremely tasty with all the healthy spices.
For the recipe you need:
1 cup chopped cauliflower
1 cup chopped carrots
1/2 cup onions
1 cup chopped celery
1 cup black beans
1/2 cup organic corn
2 tbsp tomato paste
1/2 clove sliced garlic
2 cups water
1 cup low sodium vegetable broth
a couple of oregano leaves
a pinch of black pepper
some chili flakes (for an added zip)
Preparation:
Fill up a large pot with water and add in your ingredients. Let it simmer on medium to low heat for 30 minutes. And Voilà, you have a hearty cauliflower black bean stew!
Shake Off Excess Weight With A Breakfast Smoothie
One of the best ways to improve your health is to start your day off with an antioxidant-rich smoothie.
Smoothie bowls are an amazing way to pack a ton of essential nutrients into one meal and the protein and fiber can help keep you full throughout the morning.
They can be made in under 5 minutes so it’s a great quick breakfast for mornings on-the-go.
For this recipe you will need:
1 cup blueberries
1 banana
1 cup spinach
1-2 tablespoons hemp seeds (for some heart healthy omega-3 fats)
1 cup almond milk
1 tablespoon protein powder (I used Vega_team vanilla protein) for some added protein and creaminess
Optional ingredients:
Spring water as needed for a more liquid consistency
Preparation:
Pour all of your ingredients into a high speed blender and blend until smooth.
Transfer into a small bowl or glass and top with some fruit and crushed pistachios. And viola, an energizing and fiber filled breakfast!
Can Eating More Fiber Make You Healthier in 2016?
If there was one thing you were going to focus on when it comes to health, it should be getting enough fiber. Fiber is essential for good health!
Having enough fiber in your diet is important for more than just avoiding constipation.
Fiber aids in proper digestion, weightloss and can decrease cancer risk. 1
It can also help moderate blood cholesterol levels, blood pressure, blood sugar, and gastrointestinal health. 2
A new study in the Annals of Internal Medicine, found that simply focusing on fiber is as effective at weight loss as more complex diets. 3
Fascinating! Eat more plants, lose more weight!
How much fiber should I consume?
The Institute of Medicine recommends a minimum of 38 grams of fiber for men 50 years and younger and 30 grams for men over 50 years. Women 50 years and younger should get 25 grams and those older than 50 should get 21 grams.4.
According to Dr. Michael Greger, “less than 3 percent of Americans get even the recommended minimum adequate intake of fiber.” 5 Most Americans are only getting a mere 10-15 grams. 6
Dr. Neal Barnard founder of the Physicians Committee for Responsible Medicine says you should aim for 40 grams of fiber a day. 7
What are Fiber-rich foods?
Only plant-based foods such dates, flax seeds, chia seeds, dark leafy green vegetables and beans contain fiber so eating more plant-based foods is a great way to boost your fiber intake!
There are two types of fiber:
Soluble Fiber which is found in oats, nuts, seeds, legumes and many fruits and
Insoluble Fiber which is prevalent in whole wheat, wheat bran, brown rice, other whole grains and most vegetables. 8
Tips on how to incorporate more fiber into your diet:
1. Eat more plants: Eat a variety of fruits, vegetables, beans, and whole grains. Natural fiber (the best source of fiber) is only found in whole plant-based foods. Tip: make sure half of your plate is fruits and vegetables.
2. Have a daily salad: Salads are a great way to boost your intake of natural fiber as well as increase your consumption of leafy greens and other vegetables. Adding fats to your salads like avocados helps you extract all of the other nutrients especially the fat soluble vitamins (A, D, E and K) in your salad.
3. Try the five to one fiber rule:
When you are in the store see if that cracker, bread or cereal you are thinking about buying passes the five to one fiber test. Dr. Michael Greger of NutritionFacts.org explains that to figure out if your cereal or bread product passes the test divide the total grams of carbohydrates in the product by grams of fiber and the number should be five or less. 9
You’ll quickly see that not many products in the store pass this test. One product that did manage to pass the test was Uncle Sam’s breakfast cereal that got a ratio under 4!
So check out your local grocery store and see if you can find any breads or breakfast cereals that meet the 5 to 1 ratio rule.
Fiber is such an important nutrient in a healthy diet! Eating lots of nutrient-dense whole plant foods is the best way to ensure that you are getting all the fiber you need.
- http://www.pcrm.org/nbBlog/index.php/fiber-is-the-key-to-good-health ↩
- Warsaw’s Perspectives in Nutrition, Tenth Edition ↩
- http://annals.org/article.aspx?articleid=2118594 ↩
- http://iom.nationalacademies.org/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx ↩
- http://nutritionfacts.org/2015/09/29/where-do-you-get-your-fiber/ ↩
- http://www.pcrm.org/nbBlog/index.php/fiber-is-the-key-to-good-health ↩
- http://www.pcrm.org/health/diets/weight-loss/feel-your-best-this-year ↩
- R B Baron. Eat more fibre. BMJ 2013; 347 ↩
- http://nutritionfacts.org/video/the-five-to-one-fiber-rule/ ↩
Mouthwatering Chocolate Cupcakes
I made these chocolate cupcakes for my sister’s birthday and they were a huge hit!
These chocolate cupcakes have a rich, smooth, chocolaty filling on top of a nutty pecan crust.
The amazing part is that this cake is completely dairy and gluten-free, but still tastes like a traditional high-fat gooey chocolate cake.
The silky chocolate filling is made from avocado and it is used to replace the cream, butter and eggs that are found in traditional recipes. The avocado gives the chocolate filling a very creamy texture without any avocado flavor. Pretty incredible, huh?
Avocados are packed with healthy fats and very high in potassium. Although using avocados in a dessert doesn’t sound that appetizing, it really makes the chocolate filling very creamy and smooth. Definitely don’t knock it till you try it!
This recipe is also very easy to make and only requires a few ingredients.
For this recipe you will need (to make 4 cupcakes):
For the pecan crust:
1 cup pecans or cashews
6 medjool dates (or you can use raisins if you don’t want your crust to be as sweet)
a pinch of sea salt
a pinch of cinnamon
For the chocolaty filling:
1 large or 2 small avocados
6-10 medjool dates (add in more or less depending on how sweet you want your chocolate filling to be)
2 tablespoons raw cacao or raw carob powder (raw cacao can be very bitter so use carob powder if you want the recipe to be sweeter)
a pinch of ground vanilla powder or alcohol-free vanilla extract (no more than 1/2 of a teaspoon, too much vanilla can really throw off the flavor)
a pinch of sea salt (adds to the buttery flavor of the filling)
a pinch of cinnamon
Optional:
1/4-1/2 cup almond milk (can leave this out if you want your filling to be super rich and creamy)
Preparation:
Start by pouring your cashews into a food processor. Pulse the cashews 10-20 times until they resemble coarse crumbs. Add in your medjool dates, sea salt and cinnamon and pulse until the mixture starts to stick together and resemble a crust like consistency.
Take out your food processor blade and start pressing your crust into your cupcake baking cups. Distribute the crust evenly on the bottom of your cupcake cups.
Now that your crust is done, it’s time to make the filling. Simply place your avocado, dates, sea salt, vanilla, and cinnamon in either a food processor or blender and pulse until smooth.
Using a spoon, scoop out your chocolate filling and place it onto your crust.
Fill out each of the cupcakes with the chocolate filling and then let your cupcakes set in the refrigerator for 30 minutes. Then take out and enjoy!
Delicious Almond Yogurt with Homemade Granola
This is the perfect combination of a creamy yogurt base with an added crunch from the granola!
Most people think that granola is healthy, but traditional granola can actually be packed with sugar, saturated fat, added chemicals and can be very calorie dense.
This homemade granola has no dairy, soy, eggs or processed ingredients.
I paired this granola with a tasty almond yogurt, which is a non-dairy yogurt made from almonds and water. It’s great to use as a replacement for a dairy milk-based yogurt. You can either make the yogurt yourself or get a dairy free almond yogurt from the store.
It really tastes delicious with the granola and berries on top!
To make your homemade granola you will need:
2 cups gluten-free rolled oats
1/2 cup almonds
1/2 cup walnuts or other nut of choice
1 cup medjool dates or raisins
1/2 cup pumpkin seeds
1 tablespoon cinnamon
a pinch of sea salt
Optional ingredients:
Add in sweetener of choice if you want your granola to be sweeter
Preparation:
To make this granola, simply add all ingredients to a food processor and pulse until the mixture reaches a granola-like consistency.
Take out your food processor blade and transfer mixture to a small bowl.
Pour mixture on top of your almond yogurt and add any other toppings you’d like. I love having berries with this recipe. Enjoy!
Warm Hearty Breakfast Oatmeal
I love starting the day with oatmeal.
Oatmeal always warms me up and keeps me full. It is truly my comfort food!
Oatmeal is a very healthy meal that is full of lots of fiber and protein 1
It is also inexpensive and very easy to make.
For this recipe you will need:
For the oatmeal base:
1/2 cup of Steel Cut Oats
1 cup filtered water
1/2 cup almond milk or any other nut milk of your choice
a pinch of sea salt
For the toppings:
1/2 cup of a sliced up banana
1/4 cup blueberries or any other berry of your choice
1/4 cup pomegranates
1/2-1 tablespoon of sweetener of choice
1 tablespoon almond butter
a sprinkle of hemp seeds
a pinch of cinnamon
a couple of dairy free chocolate chips or raw cacao nibs
Preparation:
Boil 1 cup of water in a small saucepan. Add in your oats, almond milk, and sea salt. Reduce to low heat and then cook for 10 minutes.
Once the oatmeal has reached a creamy consistency, pour the oatmeal into a small bowl and add in your sweetener. Stir as needed.
Finally, add on your toppings and your delicious, hearty breakfast is ready to go. Enjoy!
- http://www.pcrm.org/health/diets/recipes/five-uses-for-oats-that-dont-include-dairy ↩
Creamy Holiday Pumpkin Pie Recipe
Pumpkin pie is one of my favorite parts about Thanksgiving!
Many traditional pumpkin pie recipes are loaded with refined sugar, saturated fat and cholesterol. This pumpkin pie recipe has no oil, dairy, gluten, soy, and eggs, and is sweet, creamy and delicious!
It is also very easy to make.
For this recipe you will need:
For the crust:
2 cups walnuts
1 cup pitted medjool dates
a pinch of cinnamon
a pinch of sea salt
For the pumpkin pie filling:
2 cups chopped sugar pie pumpkin (peeled and seeded) or 1 can of organic pumpkin puree (the recipe tastes the best with fresh pumpkin)
8-10 pitted medjool dates
1/4 cup unsweetened almond milk (you don’t need much, using less will make the pie filling creamier)
1 ripe persimmon (make sure to use a ripe persimmon that is super soft, unripe persimmons can be bitter and pungent)
1 teaspoon cinnamon (you can use more if you wish)
1/2 teaspoon ground ginger (you can use more if you wish)
a small pinch of nutmeg (for this spice less is more)
a dash of ground vanilla bean or alcohol free vanilla extract (you only need a dash, as with the nutmeg, less is more)
a pinch of sea salt
Preparation:
To make the crust simply pour your walnuts into a food processor and pulse 10-20 times. Then add in your dates, cinnamon, and sea salt and pulse again until the mixture starts to stick together.
Take out your food processor blade and start evenly pressing your pie crust into your 8 to 9 inch pie pan.
Distribute the crust evenly throughout the pan.
And voilà! You have a delicious crust without any of the butter and white flour that is in traditional pumpkin pie crusts.
To make the pumpkin pie filling, you will need either a food processor or high speed blender. Pour your chopped pumpkin pie, dates, and persimmon into the blender. Add in your almond milk, spices, sea salt and blend until the filling is smooth.
Pour your filling on top of your pie crust and let it set in the refrigerator for an hour before serving.
You can eat this cold or warm up a slice at low temperature in the oven.
Enjoy this sweet and creamy Thanksgiving dessert!
Festive Tri-color Quinoa Salad Recipe
I love quinoa! Quinoa is a very nutrient dense whole plant food and is packed with many essential vitamins (such as folate, several b-vitamins, and vitamin E) and minerals (such as manganese, magnesium, copper, zinc, etc).
This is a simple and nutritious salad that is easy to make and tastes delicious.
For this recipe you will need:
1 cup tri-color cooked quinoa
1/2-1 clove minced garlic
1 cup chopped parsley
1 cup chopped tomatoes
1/2 cup chopped red onion
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1/2 of an avocado (diced)
1/2 cup chopped carrots
2 tablespoons lemon juice
a pinch of sea salt
1/2 -1 tablespoon extra virgin olive oil
Preparation:
How to cook quinoa:
First, thoroughly wash your quinoa to remove any bitter saponins from the quinoa. Make sure to drain the quinoa through a fine strainer and get rid of any excess water before cooking it.
Boil water in a small pot and then pour in your quinoa. Add in a pinch of sea salt. You will need about 1 and 1/2 cup water for every 1 cup of quinoa. Cook on medium to low temperature for about 15 minutes.
Other preparation:
While your quinoa is cooking, use a medium saucepan to cook the minced garlic, onions and any other veggies you want to cook; for example, red bell pepper, carrots, celery, etc. The salad also is delicious keeping the veggies raw so you could just cook the garlic and onions if you wish.
You can add in a little olive oil to help the veggies cook (or you could add the olive oil in later over the finished product if you do not want to cook with oils). Also add in water as needed (you should not need more than about 1/2 cup).
Place cooked quinoa in a large bowl and add your cooked veggies as well as parsley, tomatoes, and avocado. Mix everything well and pour your lemon juice over the salad.
Feel free to add in some black pepper and enjoy!
Creamy Cashew Cheese Dip
This cashew cheese dip is creamy, smooth, has no animal products and actually tastes like cheese.
Many people do not realize that traditional cheese is loaded with fat, sodium and cholesterol. Cheese is the leading source of saturated fat in the American diet! 1
This recipe is a great alternative to traditional dairy cheese and is very easy to make.
For this recipe you will need:
1 cup cashew nuts
1 red bell pepper, deseeded and chopped
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
2-3 tablespoons nutritional yeast
1/2 clove garlic
a pinch of sea salt
1 teaspoon chili powder
a splash of water (no more than 1/4 cup unless you want your cheese to be more runny)
Optional Ingredients:
1/2 cup pine nuts
Put all ingredients in either a food processor or high speed blender and blend until creamy. Pour your cheese in a small bowl.
I love eating this cheese with some cut up veggies or chia seed crackers. Yummy!
- http://www.pcrm.org/health/health-topics/cheese-facts-and-alternatives ↩
Gooey Fun Ginger Bites
I love desserts! I especially love making desserts that are easy to make, healthy, and taste delicious.
These ginger bites are gooey, sweet and taste like little balls of gingerbread.
And the best part is this recipe has only 4 ingredients and can be made in under 5 minutes.
For this recipe you will need:
- 8-10 pitted organic medjool dates
- 1 cup of organic sun-dried mulberries (I used Navitas Naturals sun-dried white mulberries)
- 1-2 teaspoons fresh or ground ginger (you can use more if you want it more gingery)
- 1 tablespoon ground cinnamon
Place all ingredients in a food processor and pulse until the ingredients start to stick together.
Then take out the food processor blade and start forming little balls out of your mixture.
Now your ginger bites are ready to be devoured!
Hearty Walnut Butternut Squash Soup Recipe
Sometimes I just love having a hearty vegetable soup in the fall. This delicious recipe is super easy to make and full of lots of fresh vegetables and herbs.
For this recipe you will need:
2 cups organic butternut squash (you can find pre-cut and peeled butternut squash in the store if you don’t want to cut up the squash)
4 to 6 stalks of organic celery
3 tablespoons organic green onions
1/2 cup organic carrots
1/2 tablespoon garlic
1 small organic red bell pepper
1 small organic tomato
1 tablespoon lemon juice
a pinch of sea salt
a pinch of black pepper
1/2-1 cup spring water
Optional ingredients:
1/2-1 cup low sodium vegetable broth
1/2 cup sun dried tomatoes
pinch of cayenne pepper (if you want to spice things up)
1 tablespoon extra virgin olive oil
a couple Walnuts sprinkled on top or added in the soup mixture
To make this recipe, blend up the following ingredients in a high speed blender.
Then pour your soup into a pot and heat with medium low to medium heat. If your soup needs more liquid add in either more water or vegetable broth.
Heat soup for 10 to 15 minutes and pour in bowl.
Add walnuts, thyme, cracked black pepper and any other toppings you would like and enjoy!
Fight the Flu Naturally: Top herbs and foods for flu season
I don’t know about you but I hate being sick. Sneezing, coughing, sore throat, stuffy nose, no thanks!
Did you know that eating more nutrient-dense foods can reduce your chances of becoming ill and shorten the length of time you are ill if you get sick?
According to Dr. Michael Greger, deficiencies in some vitamins and minerals such as vitamin A, C, B6, B12, folic acid, and zinc “can lead to significant impairment of immune function” and can make one more susceptible to infections and illness. 1
Ever since I have started to eat more organic plant-based foods I rarely get sick. One reason for this is because fresh fruits and vegetables have many phytochemicals as well as micronutrient properties that help to boost your immune system.
Some of my favorite immune boosting foods are:
Garlic: Garlic is my first go to if I ever start to feel a tickle in my throat and I incorporate it into my diet several times a week. Garlic contains 39 natural antibiotics and has antibacterial, antiviral, and anti-fungal properties. Garlic is a very pungent and strong herb and fresh garlic is best. Sometime garlic can be hard for some to tolerate so starting with one half to one small clove works best for most people.
Turmeric: Turmeric contains a potent compound curcumin which has antiviral, anti-fungal, antimicrobial and antibacterial properties. Curcumin acts as an antioxidant and helps to kills free radicals that can weaken the immune system. Turmeric is also a powerful anti-inflammatory and has so many amazing uses for the body. Eating turmeric with healthy fats and black pepper can help to boost the bioavailability of curcumin. 2 Turmeric is truly a wonder herb.
Ginger: Ginger is also a very powerful herb that is used primarily to treat digestive problems such as nausea and vomiting. Ginger is an antiseptic and can help get rid of digestive tract infections. Ginger tea is great to use to help treat colds, coughs, headaches and the flu. To make fresh ginger tea simply dice up 1 inch of fresh ginger and lightly simmer in water for 10-15 minutes. Then strain the water and you have a wonderful flu fighting tea.
Horseradish: Horseradish is a very pungent root that has many antibacterial and antibiotic properties that can help fight infection. In particular, horseradish can help clear sinuses and coughs. Horseradish also contains a high level of vitamin C that can help boost the immune system. You can use horseradish in sauces or dips or even make a tea out of it with ginger.
Fermented foods: Fermented foods contain tons of beneficial probiotics and help to boost healthy gut bacteria. There are millions of bacteria in our digestive tract and this intestinal bacteria plays a large role in our immune function and helps protect our bodies from harmful bacteria and viruses. Eating foods like sauerkraut, coconut kefir, and nut based yogurts are a great way to help boost friendly gut flora.
Kiwis and vitamin C rich foods: Kiwis provide five times the vitamin C of an orange and it’s high vitamin C content boost white blood cell production and antibodies that help improve the immune system. New Zealand researchers found that golden kiwifruit consumption lowered the duration of upper respiratory symptoms such as head congestion and reduced incidents of colds. 3 Vitamin C rich foods like oranges and lemons can also help fight the flu.
Mushrooms: Including mushrooms in your diet daily is a great way to boost your immune system. Exotic mushrooms such as Reishi contain antibacterial, antiviral, and anti-fungal properties that can help support the respiratory system. According to Dr. Joel Fuhrman, just eating white button mushrooms every day can “enhance immune defenses in mucosal linings such as those in the mouth and respiratory tract.” 4 A great immune boosting dish is a mushroom soups with lots of vegetables, onions and garlic.
Other immune boosting herbs and supplements include:
Oregano: Oregano is an antiseptic and has many antimicrobial properties that help fight colds
Rosemary: Rosemary has antibacterial, antifungal, antiparasitic, and antiseptic properties
Echinacea tea: Echinacea has numerous effects on the immune system and helps to boost white blood cell production and increase antibody responses. Drinking echinacea tea can help to decrease the severity and length of the flu.
Cayenne pepper: The capsaicin in cayenne helps to clear congestion. A warm cup of tea with lemon juice and ground cayenne is a great remedy for fighting the onset of a cold.
Broccoli: Broccoli has 165% of the daily value of vitamin C and is loaded in vitamin A, K, folate and many other antioxidants. It’s a great immune boosting food.
Berries: Berries such as elderberries have high level of vitamin C and are loaded with antioxidants. Elderberry syrup can be helpful in decreasing the severity and length of colds. Blueberries and strawberries also contain antiviral polyphenols.
Cinnamon: Cinnamon is a potent antioxidant and also has antiseptic properties.
Onions: Onions contain quercitin which is antibiotic, antiviral and said to be a natural antihistamine.
Vitamin D supplement: Taking a vitamin D supplement every day is a great way to help boost the immune system and reduce cold or flu occurrences.
I’ve found that the more whole plant-based foods I include in my diet, the less likely I am to get sick.
Healthy lifestyle choices such as getting enough sleep, exercise, drinking plenty of water, and avoiding stress are also very important for keeping a healthy immune system.
So take care of yourself and try out some of these plant-based foods and herbs to give you immune system a natural boost!
- http://nutritionfacts.org/video/kiwifruit-for-the-common-cold/ ↩
- http://nutritionfacts.org/video/boosting-the-bioavailability-of-curcumin/ ↩
- M A Skinner. Wellness Foods Based on the Health Benefits of Fruit: Gold Kiwifruit for Immune Support and Reducing Symptoms of Colds and Influenza. Journal of Food and Drug Analysis, Vol. 20, Suppl. 1, 2012, Pages 261-264 ↩
- https://www.drfuhrman.com/library/immune_boosting_foods.aspx ↩
Date Critters: A sweet, fun treat for Halloween
This is a great sweet treat for kids and a fun goodie to bring to a Halloween party or just to have as a healthy snack. These date critters are super fun to put together and much healthier than traditional Halloween candy that is loaded with high fructose corn syrup, artificial colorings and flavors, saturated fat, salt, and many other harmful chemicals and additives. And the best part is they taste just like candy and can be made in under five minutes! To make your date critters you . . .
Delicious Tomato Bolognese Spaghetti Squash Recipe
Holy smokes, it’s spaghetti bolognese! This recipe was inspired by my sister Diana who told me that spaghetti squash is all the rage right now and I have to say she is right. This tomato bolognese spaghetti squash recipe uses only several simple ingredients, is all plant based and is delicious! Ready for some spaghetti? For the spaghetti or base of the recipe you will need: One organic spaghetti squash For the tomato bolognese sauce you will need: 1 cup chopped . . .
Tips from the experts: David Wolfe’s 2015 Women’s Wellness Conference
Have you ever felt so inspired with new knowledge that your spirits soar? You’re sure that this new knowledge can help make wondrous changes in peoples lives? That’s how I felt after attending David Wolfe’s 2015 Women’s Wellness Conference.
As a volunteer at the conference, I had a birds-eye view of Wolfe’s insightful vision. I heard many speakers—each imparting unique nuggets of wisdom. The main topics covered were nutrition, food safety and public health.
For those of you who are not familiar with the host of the conference, David Wolfe, he is an exceptional individual. He’s at the forefront of new health discoveries and is constantly talking to the world’s leading scientists, herbalists, and doctors. He is also considered one of the world’s leading nutrition experts.
Wolfe has inspired hundreds of thousands of people to incorporate more organic raw plant foods and herbs in their diet. He reaches a vast cross section of the population with his message—encouraging people to have the “best day ever” every day.
The conference had many inspirational speakers such as Robyn O’Brien, Vani Hari (aka the Food Babe), and Dr. Sara Gottfried. These individuals are speaking up about important issues surrounding food and medicine. Many speakers emphasized the urgent need to change our food system and explored the idea of lifestyle medicine and using food as medicine.
As a volunteer I had a unique opportunity to interact with likeminded people who care about health and wellness.
One of the main things I learned from the conference was the idea that we can create change just by speaking up. If more consumers insist on organic whole plant foods and the removal of chemicals and additives from food, then the massive global corporations that often produce our world food supplies will have to listen.
Therefore, it’s imperative to educate consumers on how to use food as medicine and take responsibility for their own health.
Moreover, at the Women’s Wellness conference it was physically uplifting to be surrounded by others who are passionate about improving health through food. Ever since I started my blog and spreading the message about health I am personally happier on a day to day basis.
Life is too short and I knew that I needed to put my heart into my work. If you don’t know your passion yet. Don’t worry. Reflect on your strengths. What are you good at? What are some of your hobbies? I find the more I focus on my improving my strengths the stronger I become.
Finally, I think it’s important to surround yourself with inspiring people. Positive-minded individuals who want to make you get up every day and make a difference in the world. People who inspire you to become a better version of yourself. So I urge you to go a wellness conference like David Wolfe’s and meet likeminded people. It’s a great way to make new friends!
After volunteering at the Women’s Wellness conference I’m enthusiastic about speaking up about what I believe in. It’s good for the soul to find the right path, speak your truth and work hard to make a difference in people’s lives everyday.
We need more positive people who can be a bright light in a sometimes dark world.
So light up the world and most importantly…
As Mohandas Gandhi said, “Be the change you want to see in the world.”
Tips from the Experts: G-BOMBS by Dr. Joel Fuhrman
Want to boost your immunity? Here’s what Dr. Joel Fuhrman recommends.
Eat more G-BOMBS for optimal health.
G-BOMBS stands for:
1. Leafy greens
2. Beans
3. Onions
4. Mushrooms
5. Berries
6. Seeds
Dr. Joel Fuhrman explains that G-BOMBS are the most nutrient-dense foods and are foods that should be consumed daily. For more information on G-BOMBS check out Dr. Joel Fuhrman’s book Super Immunity. 1
- http://www.drfuhrman.com/shop/super_immunity_book.aspx ↩
Tips from the experts: What’s the deal with retail receipts?
Did you know that receipts you get from the store may be toxic?
Bisphenol-A (BPA) is a harmful chemical found in plastic drinking containers and food can linings but did you also know that it could also be in your receipts.
The Environmental Working Group conducted research and found that forty percent of retail receipts contained bisphenol-A. 1
According to Harvard-trained Dr. Sara Gottfried, “Bisphenol A is a triple threat, it disrupts the estrogen, androgen, and the thyroid receptor” and “women with the highest level of BPA in their blood have the worst fertility.” 2
Bisphenol-A is the thin plastic coating on receipts. Scientists with the Official Food Control Authority of the Canton of Zurich in Switzerland released a study that showed that BPA in receipts can transfer quickly to the skin. The study concluded that it enters the skin so deeply that it cannot be washed off. 3
While BPA-free receipts are starting to show up in major retailers, ask your local stores if they have BPA-free receipts.
Better yet think twice before getting a receipt. Do you really need a receipt for that cup of coffee or an inexpensive lunch? It’s a great way to reduce your exposure!
Easy Vegan Mixed Berry Chia Seed Pudding Recipe
This is a simple antioxidant-rich pudding recipe that is a great treat! This pudding contains chia seeds that are true super food. Chia seeds are very high in omega-3 fatty acids, magnesium, calcium, iron, folate, and so many other vitamins and minerals. The berries in this pudding also add a nutritious punch and truly make this a guilt-free treat. For this recipe you will need (serving for 2 people): 1-2 tablespoons of organic chia seeds (soaked in spring water for 20 minutes, will . . .
Super Simple Vegan Vanilla Ice Cream Recipe: Only two ingredients!
This vegan vanilla ice cream recipe is so easy and tastes delicious! Two are only two ingredients and the steps for this recipe are the following: Peel 2-3 ripe bananas and chop into several small pieces. Then put your banana chunks in the freezer overnight. Tip: You can tell if a banana is ripe if it has spots. Take your frozen banana pieces and place in a food processor or high speed blender. Add either a teaspoon of fresh organic ground up vanilla bean or non-alcoholic vanilla . . .
Incredibly Sinful Vegan Chocolate Cake Recipe
This simple dessert recipe will satisfy any sweet cravings you are having and is only made with whole plant-based foods!
This vegan cake is also free of soy, wheat, oil, flour, gluten and is very easy to make.
Is your mouth watering yet? Let’s get started!
For this recipe you will need (for an 8-9 inch pie):
For the Chocolate Cake Base:
1. 2 1/2 cups soaked raw organic walnuts or raw organic cashews (soaked in filter water for 8 hours to remove enzyme inhibitors)
2. 8-10 soaked organic Medjool Dates (soak in water for 10 minutes before using to help soften dates)
3. 2 tablespoons raw organic cacao powder or raw carob powder (use carob if you want the cake to be sweeter)
4. 1 teaspoon ground organic vanilla bean powder or organic non-alcholic vanilla extract
5. a pinch of organic cinnamon
6. a pinch of sea salt (helps bring out the other flavors)
For the Strawberry Sauce:
1. 2 1/2 cup organic strawberries
2. 1-2 organic Medjool dates (add in more if you want your sauce to be sweeter)
Optional:
1. 1/4-1/2 cup of spring water to facilitate easier blending
Place walnuts or cashews into a food processor and process until the walnuts reach a flour-like consistency. Add in dates and process again until the mixture sticks together. Then add in your cacao, vanilla, sea salt, cinnamon and process.
Process your until mixture starts to look like chocolate cake.
Remove your food processing blade and then take your chocolate cake and use your fingers to press into your pie pan. Press into the pan until your cake is evenly distributed and your pie pan is full. Use your hand or a knife to smooth the top of the cake.
To make the strawberry sauce you will need either a food processor or high-speed blender.
Simply take your strawberries and dates and put in the blender. Add in water as needed (if you want the sauce to be thicker don’t add in too much water). Blend until smooth.
Pour your strawberry sauce onto cake and place in the refrigerator for 20-30 minutes to let the sauce set.
After 20 minutes take out your cake, add in some raw cacao nibs or fresh strawberries to garnish and enjoy this fudgey delicious treat!