Coconut Almond Drops

coconut-almond-drops-recipeTry these super easy, innocently sweet and deliciously satisfying gluten, dairy, sugar free treats:

Coconut Almond Drops

2 c coconut flakes, unsweetened
2 c almonds, ground into meal/flour
6 Tbsp raw honey, maple syrup or agave
6-8 Tbsp coconut oil
2 tsp vanilla (or almond extract)
Sea salt (~1/16-1/8 tsp)

Blend coconut, almond meal and sea salt in food processor until light and fluffy. Overbeating will make it oily. Blend in sweetener, oil and vanilla until desired consistency. Drop by spoonfuls on cookie sheet and shape into balls. Roll in coconut, top with chocolate chips or even sprinkle with cocoa, cinnamon, or top with other dried fruit.

Makes about 32.

Share the sweetness with a friend!

Cracking the Shell on Nut Myths…to Benefit You

nut benefitsStep out of the busy-ness with me into the crisp, fall air. Walking down the wooded path, dry leaves crunch beneath your feet, while brilliant reds, fiery oranges and bright yellows shout of the majestic beauty all around you. Sniff the smoke wafting from a nearby fire, calling you to its warmth in the chilly air. Ahh! The loveliness and coziness of fall…and the season where the generations before us took this time to go “nutting,” yes, the official term for “foraging nuts” for the winter.

Stepping back into today, we can get in on the harvest in a much simpler way at our local market and easily enjoy the delicious treasures anytime! Here’s a fresh look at a few of the old myths that often hide the nutrient-rich gems, full of some amazing benefits.

Myth:  Nuts will make me fat!

Actually…frequent nut consumption is associated with reduced risk of weight gain.

People who ate nuts more than 2 times each week were 31% less likely to gain weight than those who did not.

Myth:  Nuts are just full of fat.

Actually, yes, nuts are a concentrated energy source, but the fat and oils are essential to life. In addition to giving the body energy, these oils keeps you feeling full longer, are required to absorb some vitamins and make up each of our trillion cells’ membranes, our brain, glands, organs, and even our hormones.

—Some nuts give distinct types of oils, particularly walnuts! They provide a rich source of Omega 3s, which studies show can help to:
—Raise HDL “good cholesterol” and lower LDL “bad cholesterol”
—Lower blood pressure
—Reduce risk of blood clots
—Promote improved brain function
—Reduce inflammation throughout the entire body – asthma, arthritis, skin disorders, heart/blood vessels, etc. – lowering the risk of development of numerous diseases
—Improve moods
—Reduce depression
—Improve behavioral and attention disorders
—Help maintain mental clarity with aging
—Support brain development in children

In addition to oils that are essential to health, nuts also contain many other nutrients:

—high quality protein
—fiber
—vitamins, especially B’s & E
—minerals: magnesium, manganese, iron, zinc, copper, potassium and selenium
—very high antioxidant and phytonutrient content—pecans, walnuts and chestnuts rank highest in antioxidants of the tree nuts, although almonds and peanuts are also great contributors

 Myth:  Nuts don’t really have any health benefits.

Actually, in 2004, the FDA approved the first qualified health claim to be printed on walnuts, showing the relationship of nut intake with the reduced risk of heart disease.

Eating nuts 4 times each week showed a 37% reduction of heart disease compared with those who didn’t eat nuts and each additional serving, reduced heart disease 8.3%, increased vessel elasticity, and thus, vessel health by 64%.

Actually, additional studies show eating nuts may also:

—reduce the risk of strokes, developing type 2 diabetes, dementia, macular degeneration and gallstones
—lower inflammation and blood sugars
—improve blood lipid and triglyceride levels and insulin resistance
—fight cancer and lower overall risk, especially colon, endometrial and pancreatic forms (reducing risk by 24, 42, 32% respectively)

So, cozy up this fall and every season with a handful of nuts. Try to eat them daily. Choose raw or sprouted nuts when possible to give your body maximum benefits. Many of the roasted nuts add extra oils and sugars (usually not healthy in themselves), which when roasted at high temperatures can change their structure into forms that lower the benefits and even become harmful to the body. Look for nut butters without hydrogenated oils. Make them more easily digestible by soaking them in water overnight to start the life-giving process inside. This breaks down proteins into easily absorbed amino acids, increasing the protein content and making them easier to digest.

Here are a few nutty ideas to get these benefits “squirreled away” in your body:

—Sprinkle them on salads
—Add to whole-grain cereals
—Spread almond, peanut or cashew nut butter on celery, apple slices, whole grain crackers or bread
—Snack on them with dried or fresh fruit
—Munch on trail mix
—Make “nut spreads” by processing nuts with herbs & spices. Spread on large leafy greens, top with variety of sliced or chopped veggies and roll.
—Use them in desserts

Helpful? Pass the tips on to your family and friends.

 

References available upon request.

Pumpkin Pie Ice Cream

pumpkin-pie-ice-cream-dairy-free-sugar-freeWhoo-hoo! Pumpkin spice season is here…and can stay!  Check out this no-guilt comfort treat…and it’s dairy free and sugar free too!

1 cup pumpkin, frozen to “slushy”*
1 ½ tsp pumpkin pie spice
2 scoops KAL Stevia extract powder**
2 Tbsp coconut sugar
2 Tbsp cashew butter
¼ tsp cinnamon
¼ tsp ginger
Pinch sea salt
Pinch cloves
1 cup coconut milk, frozen into ice cubes

Blend all in high-powered blender until well blended and very thick, ice cream texture. Left overs can be frozen into popsicles for kids of all ages.

Makes 3 cups

 

* the colder the ingredients the better the ice cream consistency will be
**use scoop that comes in sweetener bottle

17 Reasons You Want Pumpkin for More Than Your Lattes and Décor this Season…and Always!

pumpkin-benefits PSL (pumpkin spice lattes) and pumpkin pies seem to win in culinary, pumpkin popularity from September through December, but you can pretty much find pumpkin-everything throughout the fall and winter season. Besides its comforting flavor, yearly traditions, warm holiday memories and versatile, creative tastiness, pumpkin is loaded with benefits for your entire body!  Check them out:

1- Supports vision: With 200% of the “Recommended Daily Allowance” (even though this is simply an estimate to prevent deficiency) for Vitamin A in the beautiful orange flesh, it can help with sight even in low-lighting situations.

2- Protects vision: Loaded with two antioxidants, lutein and zeaxanthin, it can help prevent and slow the development of cataracts and macular degeneration.

Hormone support for men and women:

3- Men – Shrinks and prevents enlarged prostate:  Pumpkin seed’s phytosterols and zinc help support prostate health, shrinking an enlarged prostate and reducing urinary-related symptoms, even preventing enlargement.

4- Women – Improves fertility: Seeds rich in iron can help promote fertility.

5- Supports pregnancy and breastfeeding: Rich beta-carotene content converts to vitamin A, essential for hormone production during pregnancy and breastfeeding.

6- Reduces menopausal symptoms: Pumpkin seed oil is rich in natural phytoestrogens, which can significantly lower menopausal symptoms in post-menopausal women: lower blood pressure, hot flashes, headaches, joint pains and also increase HDLs (good cholesterol).

7- Fights anemia: As a rich source of iron, seeds can help maintain normal iron levels.

8- Aids in weight management:  Fiber in pumpkin (3-5grams/cup) slows down the digestion of foods, balancing blood sugar levels, and making you feel full longer throughout the day. It’s also low-glycemic and low-calorie, yet packed with flavor!

9- Keeps skin young and beautiful: Loaded with beta-carotene, its potent antioxidant effect not only protects from UV and environmental toxins, but helps skin cells exfoliate and rejuvenate.

Try a Pumpkin Mask: 1 Tbsp pureed pumpkin (not pumpkin pie), 1 Tbsp scrambled raw egg, 1 tsp raw honey, 1 teaspoon organic yogurt and a ½ tsp lemon juice. Mix, apply, let sit 20 minutes and rinse off with warm water.

10- Flushes out toxins: High potassium content makes pumpkin a natural diuretic, helping flush out toxins and unwanted waste from your body.

11- Builds Immune System: As one of the richest sources of carotenes and Vitamin A, combined with Vitamin C, zinc and other antioxidants, it works to boost immunity, fight infections, bacteria and viruses and…

12- Protects against cancer: Beta carotenes are excellent cancer fighters, especially against prostate, colon and lung forms.

13- Helps balance blood sugar: Pumpkin has been shown to reduce blood sugars and even increase the body’s insulin production, aided with its unique B-vitamin composition: B1, B3, B6, pantothenic acid, folate and other unique phytonutrients.

14- Fights Inflammation: Beta carotene in both the fruit and seeds can naturally protect against joint inflammation and arthritis.

15- Recharges after workout: Lots of potassium (more than in a banana!) helps aid in rebalancing electrolytes after a workout, keeping muscles functioning optimally.

16- Boosts moods: Pumpkin seeds also contain tryptophan, a natural mood booster that helps produce serotonin.

17- Improves sleep: Pumpkin seed’s tryptophan content boosts serotonin which converts to melatonin (sleep hormone), and has been shown to provide restful sleep and even improve insomnia.

 

So what kind of pumpkin will YOU have today? Get creative and make pumpkin and pumpkin seeds a regular part of your everyday life, not just during fall and holidays. For the most benefits, make your pumpkin choices low in sugar or sweeten naturally. As for seeds, choose raw then season (cinnamon, sea salt or spicy and savory with garlic and a pinch of cayenne) and toast them lightly yourself to maintain the most benefits from their nutrient-rich oils: 15-20 minutes at 160-170.°

Preparation Tips:

  • 100% canned pumpkin saves lots of time
  • Using fresh? Look for pie pumpkins vs. decorative ones for better flavor and results
  • Seeds – look for raw or minimally processed with sea salt

Pass on the pumpkin goodness to a friend!

12 Ways Garlic is Your Body’s Secret Weapon

2 Comments

In honor of wrapping up the weekend’s celebration of Garlic at the Queen Creek Olive Mill Garlic Festival, after sniffing the roasting garlic, sampling it in un-imaginable (think dessert and delicious!) forms, and enjoying some delicious meals, it seems only appropriate to share in a bit more detail how this this little white beauty becomes such a secret weapon for the body. Check out these big benefits:

Garlic Strengthens Heart Health

1: Improves blood and blood vessel health

–Lowers blood triglycerides (5-15%)
–Reduces total cholesterol (5-15%)
–Protects blood cells and blood vessels from inflammatory and oxidative stress

2: Protects against atherosclerosis

–Coronary calcification was 3 times slower for those using garlic

3: Can prevent blockages and clot formation by its anti-clotting properties

–Keeps “stickiness” in check
–Lowers risk of platelets clumping together and forming a clot

4: Improves circulation
–Eating less garlic = poorer circulation
–Eating more = better circulation

5: Can even “reverse the early stages of heart disease”

Garlic Boosts the Immune System – Anti-viral and Anti-bacterial

6: Helps control yeast and fungus growth

7: Kills at least 13 types of bacterial and viral infections

8: Can reduce colds by more than 50% percent
–58% fewer colds
–61% fewer days with colds
–21% fewer symptoms

Garlic Fights Cancer – Lowers risk of virtually ALL cancer types with Daily Intake

9: Lowers risk of colon and kidney cancer with Moderate Intake of garlic (“several times per week”)

10: Helps modify all “critical cell responses”

11: Prevents potentially cancerous cells from forming

12: Increased garlic consumption decreased cancer risk up to 54% compared to eating Minimal Amounts

 

So how will YOU eat more garlic this week? Comment and let me know!

V5 Juice Recipe

v5-juice recipe

Great immune booster — excellent for the heart! Refreshing and flavor-FULL!

V5 Juice

6 Romas or on-the-vine tomatoes
2-4 garlic cloves*
1 large cabbage leaf
1 carrot
1/2 cucumber

Juice all 5. Stir and enjoy.

*Add garlic to juicer at the beginning or middle, to be sure other veggies push it through the machine. Use more or less depending on taste preferences. Allow to sit about 3-5 minutes for maximum garlic benefits.

 

 

Baked Zucchini

Fast – Easy – Fresh – Different – Veg Variety – Flavor Adventure

easy zucchini recipe

Baked Zucchini

1- Wash and Slice zucchini, horizontally into strips, about 1/4″ thick.

2- Spread strips onto baking sheet lined with parchment paper.

3- Mist with a little fresh olive oil (spray) and sprinkle with sea salt, pepper, garlic and Italian seasoning blend…or a blend of fresh, chopped herbs.

4- Bake at 350 just until tender, flipping half way through. About 15-20 minutes.

5- Add a protein, beans, another veg.

Then, enjoy with family or friends!

What to do with Asparagus?!

garlic asparagus

Add some veg variety! Here are a few tips and variations:

1- Try fresh garlic

2- Invest in an oil mister bottle! Much cleaner and fresher oil than the commercial oil sprays

3- Use parchment paper for an easy clean up

4- Bake, broil or grill until just tender

5- Skip the tough, thick stems!

6- Sprinkle with just a touch of (Organic) Parmesan/Romano, IF you’re doing dairy. YUMMM!

 

 

 

 

How to Make and LOVE Kale Salad

I seriously NEVER even wanted to try Kale, let alone did I ever think it would become one of my favorite salads. Kale is waaay more than the ugly plate garnish, we tend to know. 🙂 Here’s how to make a super easy kale salad…and LOVE it!

kale salad health benefits antioxicants lowers inflammation cancer fighterMediterranean Kale Salad

2 bunches Dino/Tuscan Kale, “de-veined,” washed and chopped (Dino/Tuscan is a more mild variety)
(OR make it super easy:  1 bag washed, chopped. Be sure it’s really clean and fresh!)
2-3 Roma Tomatoes, or grape tomatoes, chopped
1 can Garbanzo beans, rinsed
2-4 Garlic cloves, minced (to taste, I LOVE garlic, so I use 4!)
1/3 cup Olive oil (extra virgin, cold pressed)
1/3 cup Lemon juice
Sea salt
Cayenne pepper
*Grated Parmesan

1- Prep veggies: wash, dry, chop

2- Rinse and drain beans (makes them much easier to digest) and heat.

3- Make dressing by combining garlic, olive oil and lemon juice in an 8oz jar. Shake to mix well.

4- Place kale into large salad bowl and pour on dressing. Sprinkle with sea salt and a pinch of cayenne, both to taste. Toss well, to coat all greens. Get your hands in there and squeeze it by the handfuls for a minute or 2 to soften the kale (OR…I prefer to divide kale and dressing into batches and pulse-chop in the food processor, so I don’t have to cut or squeeze it. It becomes a softer texture in smaller pieces.)

5- Portion into serving bowls and top each salad with tomatoes, warm beans and a sprinkle of Parmesan* (to soften and melt just a bit.)

Fabulous!!!

Serves 2, with a little left over for lunches

 

*Dairy free version – top with avocado slices. YUM!

6 Reasons Kale is Always IN

kale benefitsKale went from an almost “unknown” to practically overdone as a superfood in the past few years. However, it’s SO loaded with benefits, I think you can see why it truly will never go out of style! Check them out:

1–Gives more than 45 antioxidants to help lower inflammation throughout the body and boost the immune system

2–Protects from cancer as a primary food source of “glucosinolates,” which the body actually converts into cancer fighters, specifically against bladder, breast, colon, ovary, and prostate cancers

3–Supports  and improves detoxification pathways in the body, helping to remove toxins (environmental, products, pesticides)

4–Helps balance hormones by further supporting detox and ridding the body of harmful estrogens in both women and men

5–Lowers cholesterol – even when compared by research to cholestyramine (cholesterol lowering Rx). [Steamed kale may prove to be even more effective!]

6–Supplies lots of Vitamin K, which also reduces inflammation, supports bone strength and balances digestive health

Try some Mediterranean Kale Salad tonight…and share these tips with a friend!

 

 

 

References: Nutr Res. 2008 Jun;28(6):351-7. doi: 10.1016/j.nutres.2008.03.007, as on http://www.ncbi.nlm.nih.gov/pubmed/19083431 June 8, 2016.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38