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Health Benefits of Rosemary

Rosemary is a well-known culinary aromatic and its usage stretches far beyond the kitchen due to a myriad of health benefits. As the health industry continues to push its research on safer alternative medicine, rosemary is no exception as one of the best candidates in this matter. In fact, more companies are manufacturing this herb in different forms from essential oil to capsules. 

Here are the health benefits of rosemary:

ANTI Power

Sometimes, anti has a negative connotation but in this case, this is what makes this herb highly potent due to its antioxidant, anti-inflammatory, and anti-microbial abilities. The antioxidant and anti-inflammatory prowess of rosemary is largely ascribed to polyphenolic compounds like rosmarinic acid and carnosic acid which help protect your body from oxidative damage and inflammation.

Memory and Mood Enhancer

Drinking rosemary tea or inhaling the scent of this herb can boost your mood and reduce anxiety. Moreover, rosemary extract helps balance out the good bacteria in your guts and reduces inflammation in your hippocampus, a part of your brain that is linked to your memories, learning, and emotions.

Regulates Your Blood Sugar

An unhealthy level of blood sugar can affect numerous sections of your body such as the eyes, kidneys, heart, and nervous system. This is why it is imperative to monitor your blood sugar level.  

Rosemary contains carnosic acid and rosmarinic acid which promotes the absorption of glucose into muscle cells, lowering blood sugar.

Festive Rosemary Beet Phyllo Bites

Ingredients:

  • 1 jar (16 ounces) whole beets, drained and chopped
  • 1 tablespoon olive oil
  • 2 teaspoons minced fresh rosemary
  • 1 teaspoon grated orange zest
  • 2 cups fresh arugula, torn
  • 72 frozen miniature phyllo tart shells
  • 3/4 cup crumbled feta cheese

Directions:

  1. Pat beets dry with paper towels; place in a small bowl. Add the olive oil, rosemary and orange zest; toss to combine.
  2. Divide arugula among tart shells; top with beet mixture. Sprinkle with feta cheese.

If you’re gluten-free and want a great recipe to make your own GF phyllo dough check out this link.

Adapted from Taste of Home

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Health Benefits of Turkey

Thanksgiving is right around the corner and do you ever wonder why turkey is the most served food during this special occasion? It actually traces back to the 19th century when the turkey become a favorite first because it was plentiful and second because hens and cows were more useful for their produce (eggs, milk) rather than their meat; and third, a single turkey can feed a whole family. 

Beyond the bountiful history of this food is a flock of nutrients waiting to be discovered including a healthy turkey recipe! 

Reinforces your Immune System

Turkey is rich in selenium, an antioxidant that promotes a healthy heart and thyroid. 

Source of Protein

Aside from reinforcing your muscle growth, this abundance in protein also assists in regulating insulin levels and preventing fatigue.

Sleep inducing

Ever wonder why after a hefty bite of turkey makes you feel sleepy? That’s because this meat is rich in the amino acid L-tryptophan which promotes serotonin and melatonin. So if you are having a hard time sleeping, you might want to have a mouthful of turkey-enriched food beforehand. 

Improves Vision

Not recognized for vision like carrots or squash but turkey can help improve your eyesight and protect your eyes from cataracts due to the zinc and the B-vitamin Niacin. 

Slow-Cooker Turkey Chili with Butternut Squash

Ingredients

  • 1 pound lean ground turkey
  • 1 (28 ounces) can no-salt-added organic crushed tomatoes
  • 1 (14 ounces) can organic kidney beans, rinsed
  • 1 large onion, diced
  • 4 cups cubed butternut squash
  • 1 cup water
  • ¼ cup tomato paste
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon finely chopped fresh garlic
  • ½ teaspoon ground cinnamon
  • ¾ teaspoon salt
  • ¼ teaspoon cayenne
  • ½ cup sliced scallions, for serving
  • Hot sauce, for serving

Directions

  1. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add turkey and cook, breaking it up into chunks, until no longer pink, 5 to 6 minutes. Transfer to a 5- to 6-quart slow cooker.
  2. Add tomatoes, kidney beans, onion, squash, water, tomato paste, chili powder, cumin, garlic, cinnamon, salt and cayenne to the slow cooker; stir to combine. Cover and cook on High for 4 hours or Low for 8 hours.
  3. Remove lid and stir to combine. Serve hot, topped with scallions and hot sauce, if desired.

Adapted from eatingwell.com

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Health Benefits of Beets

What lies beyond the fertile ground is a purple root vegetable filled with valuable nutrition and detoxifying properties that every single person on this planet can surely love!

It’s time to uproot the secrets of beet and uncover a special recipe inside this article.

Anti-Cancer Pigment

Beets or Beetroot is rich in a purple-crimson pigment called betacyanin. This agent is a powerful asset of the plant as it can suppress the development of cancer including bladder cancer. 

Anti-inflammatory

The betacyanin in beets remains one of the mightiest antioxidants in a vegetable due to its high anti-inflammatory and antioxidant properties which protects cells from damage that can cause heart disease and cancer.

Energy Support

Looking for a shot of energy boost? Well, beat it because beetroot is the answer! The nitrate in beetroot helps deliver more oxygen to the muscles, therefore, it will help the muscles to recover faster. 

Digestive Support

Beets are a wellspring of glutamine, an amino acid that is crucial in maintaining and keeping our digestive system healthy. It is also abundant in fiber which keeps the bowel movement smooth and supports the beneficial bacteria that surrounds the gut.

Don’t like to eat beets?  If you’d like to get the benefits of beets without the taste, my favorite go-to beet supplement is Betafood by Standard Process – I use this to help support the liver and as a part of my protocols for my athletes to assist with endurance!

Mushroom and Root Vegetable Stew [Vegan, Gluten-Free]

Ingredients:

  • 1 chopped onion
  • 4 Chioggia beets
  • 4 yellow beets
  • 4 red beets
  • 2 carrots, cut into pieces
  • 5 Jerusalem artichokes
  • 1 tablespoon tomato paste
  • 2 bay leaves
  • 1 cup of red wine (vegan)
  • 6 cups of vegetable stock
  • A pinch of salt
  • 15 mushrooms of your choice
  • Parsley, for garnish

Directions:

  1. Start by finely chopping the onion and fry over medium heat in a heavy saucepan.
  2. Peel and cut the beets, carrots, and artichoke. When the onions are lightly browned add the beets, carrots, and artichoke and fry for a few minutes. Add the tomato purée and stir, then pour over the wine and broth. Let simmer for 40 minutes.
  3. Wash and cut the mushrooms into fine pieces. Fry in a frying pan, without oil first, and then when the mushroom water cooks out (takes a few minutes), pour in a little vegetable oil and fry so that they get a nice golden color.
  4. Taste the stew and add salt and pepper, if needed. Garnish with parsley and fried mushrooms.

Adapted from One Green Planet

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Health Benefits of Yam

Mostly mistaken as sweet potato, yam is running on a league of its own. Yam’s distinct characteristics include a cylindrical shape, bark-like skin texture, and its color varies from pink to purple to white or even yellow. It has over 600+ varieties and most of them are still grown in Africa where it originated. 

Let us unearth the health treasures that this tuber has to offer!

Cancer fighter & anti-inflammatory

Yams contain an impressive amount of cancer-fighting properties, namely the antioxidants, in addition to their vitamins and minerals. These antioxidants also provide anti-inflammatory properties which fortify the ability to reduce colon cancer, ulcers, and irritable bowel syndrome. 

Rich in iron and heart-friendly minerals

Yams keep your heart healthy by flushing out the excess sodium, therefore, reducing your risk of getting long-term diseases such as stroke, hypertension, and heart attack. Other minerals that support your heart are manganese and potassium which improve the condition of your blood vessels.

High iron and mineral contents make yams your companion in protecting you against anemia. The trace minerals can also improve your blood flow. 

Sharp eyesight

One of the many functions of Vitamin C is it safeguards your ocular (eye) health that further prevents the risk of macular degeneration.

Strong hair and nails

Yams are known to promote collagen production which keeps your skin firm and elastic; and your hair strong. Antioxidants along with Vitamin C, protect your body from free radicals preventing your skin from premature aging. 

Healthy Candied Yams

Ingredients

  • 1 yam cubed
  • 1/4 cup organic orange juice
  • 2 T maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg

Instructions

  1. Preheat oven to 400. 
  2. Slice the yam into 1-inch cubes.
  3. Throw them in a pot of boiling water for about 5-7 minutes until they are slightly underdone.
  4. Transfer then yams to a greased baking pan. (For this recipe I used an 8X8 glass dish) 
  5. In a measuring cup, mix the orange juice, 1T maple syrup, cinnamon, and nutmeg. 
  6. Pour the mixture over the yams. 
  7. Bake in the oven for about 25 minutes. 
  8. For the last 2 minutes of cooking, pull the dish out and brush with the last T of maple syrup. Enjoy!

Adapted from My Whole Food Life

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Buffalo Chicken Dip Recipe (Paleo, Gluten Free, Dairy Free)

Ya’ll this paleo recipe is soooo good. If you want that buffalo chicken feel without the guilt of fried food, dairy, or gluten this will be your new jam. Whether you a just looking to eat healthy or add weight loss as one of your health goals, this recipe is here to serve all the feels. Serve my buffalo chicken dip on lettuce wraps, gluten free crackers, or just dip in with some veggie sticks. I hope you enjoy! – Dr Z

Ingredients:

Instructions:

  1. Use a saucepan and boil the cashews in water for about 12-15 minutes or until they are soft.
  2. In a blender or food processor add drained cashews, spices, water, lemon juice and hot sauce. Blend until nice and smooth.
  3. Add the drained chicken to a casserole dish.
  4. Spread sauce from the blender on top of the chicken and mix well.
  5. Bake casserole dish at 350 degrees in over for about 20-30 minutes.
  6. Serve buffalo dip on lettuce wraps, with gluten free crackers or with veggies. ENJOY!

This dish will make approximately 4 servings – 330 calories per serving.

If you like this paleo recipe, check out my paleo- Baked Buffalo Wings Recipe.

Want to see how I made this paleo recipe? If so, watch the video below!

WANT MORE?

If you’re looking for an easy program to help keep you on track and progress with your weight loss or health goals, my 28 Day Hormone Reset Detox Program will do the trick! Includes 4 weeks of videos, food guides, shopping list, journal, recipes and much more. Check out the program and all of the details here.

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Health Benefits of Salmon

This fish has lured people’s palate across the globe through its soft texture, delicate flavor, and versatility when served on a plate. Beyond its culinary wonders, let’s journey to discover the nutritional value of this amazing and healthy food.

Repairs damaged tissues

Salmon is abundant in protein, a significant nutrient in building muscles, cartilage, bones, blood, and skin. Protein also supports building and restoring damaged tissues when injured, maintains muscles, cartilage, bones, and promotes metabolic rate. 

Amplifies Brain Health

In association with Vitamin A, Vitamin D, and Selenium, the high levels of DHA, salmon boosts brain function keeping your memory and concentration sharp. 

Protection Against Joint Inflammation

Aside from its heart-friendly properties, Omega-3 Fatty Acids are known to alleviate joint inflammation. Salmon also contains a bioactive peptide called calcitonin which helps regulate, increase, and stabilize collagen synthesis in human osteoarthritic cartilage. So say goodbye to wrinkles with this yummy food.

Powered With Antioxidants

promotes healthy cardiovascular health, immune system, anti-inflammatory, and protection from neurodegenerative diseases.

Another antioxidant present in salmon is Vitamin A and it preserves the quality of your skin and protects your eyes from age-related macular degeneration (AMD) symptoms.

Salmon-Stuffed Avocados

Ingredients:

Marinade:

  • ½ cup diced celery
  • 2 Tablespoons chopped fresh parsley
  • 1 Tablespoon lime juice
  • 2 teaspoons mayonnaise
  • 1 teaspoon Dijon mustard
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 2 (5 ounce) cans salmon, drained, flaked, skin and bones removed
  • 2 avocados
  • Chopped chives for garnish

Direction:

  1. Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper in a medium bowl; mix well. Add salmon and mix well.
  2. Halve avocados lengthwise and remove pits. Scoop about 1 tablespoon flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.
  3. Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.
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Health Benefits of Apricot

This adorable and bright fruit is rich in flavor and nutritional value and its flavor range from sweet to sweet-tart depending on the varietal. The best way to consume fresh apricot is unpeeled because the skin is loaded with fiber and nutrients.

Check out the health benefits of apricot below and uncover a sumptuous guilt-free recipe that you’ll surely enjoy!

Skin Elixir

The combination of Vitamin C and A in apricot makes it a potent elixir for keeping your skin glowing and healthy! Apricot oil derived from apricot seeds is known to treat skin problems such as eczema and dermatitis, while the flesh can be used to soothe itching caused by sunburn or scabies.

Fortified with Fiber

Fiber is your go-to mineral for fierce and healthy digestion! A diet rich in fiber also helps protect you from heart disease, cancer, diabetes, and weight gain.

Enhance Bone Strength

Apricot is rich in calcium, manganese, phosphorus, copper, and iron. These minerals promote bone growth and prevent age-related bone conditions such as osteoporosis.

Improve Metabolism

Apricot contains potassium which evenly distributes the fluids in your body, therefore, there is a healthy balance of electrolytes that amplifies your energy and keeps your blood pumping.

Apricot Bars (Paleo, Vegan)

Ingredients:

 Crust:
 Filling:
Crumb topping:

Instructions:

  1. Begin by making your filling. Set aside dried apricots in a medium-sized bowl. Boil 3 cups water, and pour over dried apricots. Let sit for about 20 minutes. Now drain the water, and add apricots to your food processor or blender. Add in lemon juice and maple syrup. Pulse until mostly smooth, a few chunks are fine. You may need to add a bit of water to get the right consistency, but the filling should be thick.
  2. Now make the crust: Preheat your oven to 350 degrees. Line an 8×8 square pan with parchment paper and lightly grease. Combine all of the crust ingredients into a food processor and pulse until the mixture is crumbly. Take the mixture and carefully distribute it over the parchment paper, pressing down firmly and evenly. Place inside the oven and bake for 13 minutes, or until lightly golden brown. Remove from oven and let cool for 20 minutes. Leave the oven hot.
  3. While crust is cooling, make the crumb mixture. Combine all ingredients into your food processor and pulse for about 10 seconds, or until the mixture is crumbly.
  4. Once the crust is cooled, spread the apricot filling over the crust. Complete by topping with the crumb mixture. Now bake for 15-18 minutes, or until the top is golden brown.
  5. Remove from oven and cool completely. Once cooled, slice into squares.

Adapted from Wholesomelicious

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Health Benefits of Blueberry

A fruit that makes you feel blue? Well the kind of blue that amplifies your immunity, strengthens your brain function and shields you from cancer. It is the indomitable, mighty, yet delicate blueberry!

Blueberry is housed with powerful nutrients which is why is it is named as one of the top super foods. The best thing about this fruit is it is typically available year round and it is a great alternative for artificial or sugary sweets.

Hop in and together let us discover the health benefits of blueberry and make sure to stay tuned up until the last bits of this article to uncover a sweet tooth-satisfaction-guaranteed recipe!

POTENT ANTIOXIDANTS

Your body’s cells produce free radicals due to artificial foods and environmental stressors which can cause prostate cancer in men, arthritis, and heart disease. The reason why this fruit is classified as one of the most powerful food is because of its potent and high level of antioxidants which shields your body against the damages caused by free radicals.

PRESERVES AND ENHANCES BRAIN FUNCTION

Blueberry contains two nutrients that protect and upgrade your brain function! Phytochemicals can reverse age-related deficiencies such as short-term and long-term memory loss while flavonoids promotes blood flow to the brain and interacts with your signal pathway, thereby, improving memory and concentration.

REGULATES SUGAR LEVEL

A 150g serving of blueberry may contain up to 15g of sugar, but the anthocyanins in this fruit can improve insulin sensitivity which lowers the risk of metabolic syndrome and type 2 diabetes. Moreover, it can also reduce a spike in blood sugar by blocking certain digestive enzymes. 

SUPER IMMUNITY

Regular exercising, healthy sleeping habits, a healthy diet, and a dose of blueberry snacks or smoothies can help empower your immune system. Our body contains a gene called cathelicidin antimicrobial peptide (or CAMP gene) which plays a significant role in our innate immunity and blueberry can increase the activity of that gene through the help of pterostilbene. Flavonoids abundantly existing in blueberry have anti-inflammatory properties.

Blueberry Date Smoothie Bowls

Ingredients

Instruction

  1. Place all ingredients into a high-speed blender and blend until smooth. Top with chopped medjool dates, kiwi, blueberries, flaked coconut, and chia seeds.

Adapted from Fit Foodie Finds 

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Peachy Keen Smoothie

Summer season is here and you know what that means?!? PEACHES – I love this summer time fruit and one of my favorite ways to have peaches is in my smoothies. The sweet and summery goodness of peach is more than just a culinary treat to the world. Let’s unwrap the health benefits of this fruit with my delicious smoothie recipe for your indulgence!

Sweet and Hydrating

This fruit is a good supplement to your daily hydration needs. It contains 85 to 89 percent water, a perfect way to satisfy both your thirst and palate at the same time.

Optimized with Fiber

Eat the whole fruit to maximize the fiber content which is good for digestive support and regulating sugar levels. One-medium sized peach contains 3 grams of fiber when you include the skin.

Your Vitamin C Buddy

Unlikely it may seem, but the peach is going for the citrus fruit gig. This fruit contains 10 milligrams of vitamin c for every medium-sized peach which are about 13 percent of your recommended daily intake. Vitamin C is a powerful antioxidant known to protect your body against oxidative damage.

Healthy Gut

While Vitamin A is known for keeping your skin and eyes healthy, it is also a primary nutrient that keeps your organs and gut lining healthy thus, fending off the pathogens that we absorb through food. 

Peachy Keen Smoothie

Ingredients:

Directions:

  1. Layer the ingredients into your blender in the order listed in the ingredients section.
  2. Blend until smooth.
  3. Pour into your glass and enjoy!

Watch the recipe tutorial video here:

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Health Benefits of Prunes

Prunes are dried plums that are a close relative of peach and cherry. This dried fruit is most commonly from the European Plum variety. Just like raisins, it may take time for some people to adjust to its distinctive taste, but once you love it, you just can’t get enough of it!

Let us discover the health benefits of this fruit are and pick up a nutritious recipe at the end of this article!

Builds Muscle

Exercising is a great way to build muscles along with a nutrient that promotes muscle growth and development and that is where prunes’ prowess comes in. Boron is a mineral that can be found in prune and it helps support muscle growth, muscle coordination, and a sharp mind.

Energy Food

Prunes are a delicious and sweet treat that you can snack on during the day or in between your work to energize your body. But what makes this fruit special is it can sustain your appetite and energy without spiking your sugar levels due to the union blend of fiber, sorbitol, and fructose. This is a great alternative for an energy drink!

Anti-Anemia

Prunes are rich in iron which can help prevent or treat anemia. If you are going for a vegetarian source for iron, then go for prunes!

Better Sleep

Prunes are a good snack for pre-bedtime because it contains magnesium which improves sleep by activating mechanism in your nervous system that calm you down. 

Prune Bars – Gluten Free

Ingredients

Prune Filling:

  • 8 ounces Prunes
  • 1 1/2 cups organic apple or white grape juice
  • 1 teaspoon lemon juice

Bar Crust:

  • 1 1/4 cups gluten free flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 6 tablespoons organic butter, softened
  • 1/3 cup coconut sugar
  • 1 tablespoon coconut or avocado oil
  • 1 1/2 teaspoons vanilla extract
  • 1–2 tablespoons water

Instructions

  1. Make the Prune filling: Place the prunes, juice, and lemon juice in a medium saucepan over medium heat. Let simmer for 25-30 minutes, stirring occasionally, until the prunes are very soft and there is little liquid left (about 2-3 tablespoons.) Let cool slightly.
  2. Place the prunes and remaining liquid in a food processor and puree until the mixture is thick and jammy. Set aside.
  3. Preheat the oven to 350 degrees. Line an 8-inch square baking pan with parchment paper, then lightly spray with cooking spray to grease. Set aside.
  4. Make the crust: Whisk together the flour, baking powder, and salt together in a medium bowl. In a large bowl, beat together the sugar and butter until fluffy. Add in the oil, vanilla, and water and beat again.
  5. Slowly stir in the flour mixture and beat until the flour is just incorporated. Reserve ~3/4 cup of the dough, wrap in plastic, and place in the fridge until ready to use.
  6. Take the other remaining dough and press it into the prepared pan in an even layer. Place in the oven and bake for 20 minutes until golden brown.
  7. Remove the crust from the oven and spread the prune mixture over the crust. For the remaining crust- up to you! You can dollop the remaining dough onto the prune coating or, you can roll the remaining dough into a square, then place it onto the prune mixture.
  8. Place the bars back into the oven and bake until the crust is golden brown, another 25 minutes. Let the prune bars cool in the pan, then remove and place in on a wire cooling rack or the fridge to cool completely for about 1 hour.
  9. Cut into squares and serve! Store leftovers in an airtight container and keep them in the fridge.

Adapted from Delish Knowledge