Summertime is here and I love all of the summer bounties that surround us during these months. One of my favorite treats is watermelon – I love it raw, grilled, in beverages, you name it.
This month I wanted to recreate a childhood treat of mine and combine it with my love of this yummy fruit – Instead of using the powdered chemically-laden mixes, opt for this fresh, quick and easy recipe.
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 a delicious 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.
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.
Paleo Peach Crumble
5 cups diced peaches – (approximately 3 large peaches)
1 Tbs honey
1 Tbs lemon juice
2 cups almond flour
1 tsp cinnamon
1/4 tsp nutmeg
1 Tbs melted coconut oil
2 Tbs maple syrup
Preheat the oven to 375 degrees. Grease an 8×8 inch square pan.
Place the diced peaches on the bottom of the pan. Top the peaches with 1 Tbs of honey and 1 Tbs of lemon juice. Mix the peaches around with a spoon so that the honey and lemon become evenly mixed into the peaches.
In a separate bowl, mix the almond flour, cinnamon, and nutmeg together with a fork and set aside.
In another separate bowl, mix the melted coconut oil and maple syrup together with a fork until well mixed.
Pour the coconut oil/maple syrup mixture on top of the almond flour mixture and mix with a fork until clumps form and there are no real “dry” areas of the mixture left.
Evenly pour the almond flour mixture on top of the fruit in the pan. Using a fork, distribute the almond flour topping across the peaches, forming a “crumble” texture.
Bake for 30 minutes or until the crust is crisp and the edges are lightly golden.
Eggs are fortified with choline, a fundamental nutrient that keeps the brain cells healthy by maintaining their structure and reinforcing the membranes therefore, your brain functions are sharper and stronger.
Eggs contain two of the most powerful antioxidant for the eyes which are lutein and zeaxanthin and can they help prevent serious eye diseases such as macular degeneration and cataract.
To build stronger muscles, a required amount of protein is needed and eggs are one of the best sources of protein. Add pieces of hard-boiled eggs to your salads to maximize the number of nutrients you can obtain from your food.
The high content of protein from this food allows you to feel more satiated which is why you feel longer when you have eggs for breakfast.
Eggs are a great source of Vitamin D, which is commonly associated and found in sunshine. This Vitamin is significant in the absorption of calcium for stronger bones as well as healthy immune systems.
Healthy Hair and Nails
Eggs are thriving with vitamins, minerals, and sulfur-containing amino acids that help maintain healthy hair, skin and nails.
Apple and Onion Scrambled Eggs
Ingredients: 3-4 servings
8 eggs, beaten
1/2 red onion, chopped
1 celery stalk, chopped
1 granny smith apple, chopped
Fresh chives, minced
Sea salt and freshly ground black pepper
Melt some cooking fat in a skillet over medium heat.
Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
Add the apple and continue cooking for another minute or two.
Pour the beaten eggs over the apple mixture in the skillet.
Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.
Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
Whether you add this to your special dish or go all out asparagus, this vegetable is a force to be reckoned with in terms of its flavorful taste and robust nutrients!
Let us dive into the health benefits of asparagus and keep reading until the end because I have an exceptional recipe that you will surely enjoy!
Weight Loss Comrade
If you are aiming at shedding a few pounds, then asparagus can be your best friend! It is low in calories and fat, but it has a high amount of soluble and insoluble fiber which supports good digestion, helps lower cholesterol, and makes you feel full preventing unnecessary cravings.
These spears are your weapon against salt and excess water, therefore, it can help prevent urinary tract infections due to their high levels of amino acid asparagine.
Vitamin E Goodness
One of the few powerful nutrients of asparagus contains is Vitamin E which strengthens your immune system and protects your cells against free radicals.
Lift the good vibes within! Asparagus is rich in folate and Vitamin B12 which lightens up your mood and deflect irritability. Apart from those 2 nutrients, asparagus also contains a bounteous amount of amino acid and tryptophan which is also linked to enhanced mood.
The purple variant of asparagus is enriched with anthocyanins that provide fruits and veggies purple, red, and blue hues and it is effective in fighting off free radical damage.
Roasted Lemon Garlic Asparagus
1 bunch Asparagus
2 Tbsp Olive Oil
2 Garlic cloves
2 Tsp Lemon Juice
½ Tsp Coarse Sea Salt
½ Tsp fresh milled Black Pepper
Pinch ground Cayenne Pepper
Preheat the oven to 375 degrees Fahrenheit.
Cut the bottom inch or two off the stalks. This part is usually pretty rooty and stringy, due to cutting the stalks, so it’s best to just compost it.
Slice the garlic and toss it with the asparagus, olive oil, lemon juice, cayenne pepper, sea salt, and black pepper. Spread the asparagus out on a baking sheet or grill pan. You can use parchment paper or aluminum foil for easy cleanup, but it isn’t necessary.
Bake uncovered for 15 minutes, turning the asparagus once for even cooking. The asparagus is ready when it is tender, but not mushy.
The fruit that shines among others because of its jewel-like brilliance and rich ruby color. Pomegranate is more than just what you see. Pomegranate is filled with delicious seeds that can be eaten raw or juiced plus it is also packed with vitamins and minerals to re-energize your health!
Pomegranate contains two powerful antioxidants: Punicalagins (juice and peel) and Punicic Acid (seed oil). Both of these antioxidants help protect your body against free radicals and are responsible for the overall health benefits of Pomegranate.
The high-level content of punicalagin makes pomegranate a powerful fruit that drives inflammation down and other diseases such as arthritis, cancer, and diabetes.
Prevents Blood clot
There are two types of a blood clot, the good one which helps your injury recover fast and the other one is fatal because it can clog your arteries, heart, and any parts of your body.
By fighting off free radicals, bad cholesterol, and blood clots, the antioxidant in pomegranate regulates the flow of your blood thus enhancing the level of oxygen in your body.
eyes peas usually only receive acclaim during New Year’s for luck and prosperity but these legumes can be eaten
all year long! Here’s my take
on a healthy year long recipe that is also friendly for those doing my detox
The flu season has arrived but have you ever wondered why there are people who can withstand an infection while some co-workers or members in the house are coughing and blowing their noses? The power lies inside the body and more specifically in the Immune System. A change in your routine such as exercising and sleeping 8 hours a day can make a huge difference in improving your immune system but one of the important items to check out is your diet. In today’s post, I listed my top 7 foods that will strengthen your body’s defense against infections and diseases.
Our body naturally produces antioxidants, but sometimes, the amount of free radicals is just too much to handle. The power of tea lies in its abundance in antioxidant which protects your body from free radical damages.
Sweet and spicy, red peppers are the real deal when it comes to flavors. This vegetable is also oozing with nutrients that can kick start your immune systems such as Vitamin A. Vitamin C, Vitamin K, and an antioxidant called phytochemicals.
Bring in the zing because the citrus is here to represent! Citrus is well known in the community to be the best source of Vitamin C whether it would be oranges, lemons, pomelos, grapefruits, and limes.
Oysters contain 3 nutrients which are key factors in supporting your immune system. First is Selenium which is an antioxidant and it activates the prostaglandins which decrease inflammation and regulates blood pressure. Second is Zinc and it fortifies your immune system response by supporting white blood cells to reproduce swiftly. Last is the Omega-13 fats which minimize inflammatory reactions and a prime factor in creating cell walls.
This ingredient is a kitchen staple known for its ability to ward off spirits and vampires during the old age, but the gift of garlic is in the compound called allicin which enhances the response of the white blood cells to fight off diseases.
Ginger is filled with lots of immune booster goodness and it is also an antibacterial which is why it made it on our top list. It contains gingerol and it is responsible for relaxing the blood vessels.
Spice up your immune system by adding turmeric to your diet especially when you are stressed or during flu season. Turmeric increases the immunomodulating capacity of your body which intensifies your immune system.
1 Tbsp Extra Virgin Olive Oil
1 Tbsp Parsley
1/2 Shallot, minced
2 1/2 cup Spinach, chopped
3 cloves Garlic, minced
1 tsp Red Pepper Flakes
1/2 tsp Salt
1/2 tsp Black Pepper
Clean oysters with a stiff-bristle brush under cold water. Shuck oysters.
Pour a thin layer of kosher salt on a baking sheet. Place oysters on a salted baking sheet and preheat oven to 400°F.
Heat olive oil in a frying pan over medium heat then Sauté garlic and shallot until tender.
Add the spinach, parsley, salt, pepper, and red pepper flakes. Continue to sauté until the spinach is wilted.
Remove spinach topping from heat and allow it to cool.
Top each oyster with the spinach mixture.
Bake at 400°F for 20 minutes, or until the topping is lightly toasted and the oysters have started to curl.
The holidays are upon us and it is a time of family, friendship and celebration but can also be a time of stress for us with travel plans, interrupted schedules and falling out of sync with our routines.
Thanksgiving is one of the most awaited events of the year because it unifies all the people that we love the most at one bountiful table. The constant wave of laughter and culinary delicacies are the highlights of the day but when it comes to food, how much is too much? If you tune into your body and think that you’re already stuffed, and yet, you still want to have a pinch serving of each food to suffice your cravings; that’s a red flag. One way to distract yourself from overeating is to socialize and be more mindful during your meal. This year focus on feeding yourself not only with what’s served but also with stories and emotions.
Start off your day with a fresh fruit smoothie which will provide you with a boost in your metabolism and provide you with a lot of amazing and supportive nutrients. Take a stroll along the sidewalk or do some cycling to start your body and keep the blood flowing. A shot of apple cider mixed with water can also lift your digestion (you can add this to your daily routine as it can help your overall health). CHEW CHEW CHEW! Eat your food slowly. It will give you a lot more time to chat with your family and friends plus, you’re giving your tummy a way to easily digest, no one’s in a race here, so savor every bite. Last but not the least, do not consume too much food in one sitting.
Digestion plays a big part for us during this time because of the additional or different foods we may be eating so be sure to include fiber-enriched dishes at your table such as salads, beans, and veggies. After eating, do not lie down for 2 to 3 hours to avoid acid reflux or indigestion. Also, if you feel stuffed or bloated, drinking a cup of peppermint or chamomile tea can ease your discomfort. The next morning, get your body into the groove to invigorate your stomach and to burn calories; Eat foods that are high in fiber like carrots, nuts, and beans and drink plenty of water to support the body’s elimination processes.
Quick Tips for the Holidays
Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.
• Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
• Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
• Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.
• Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.
• If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!
• Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food.
• Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.
• Bring your own healthy dish to a holiday gathering.
And even if you fall of the wagon during the holidays there is always a new day to jump back on that wagon – If you need some additional support and assistance to get back on track my 28 Day Hormone Reset Detox may be just what you need after the holidays to get back on track!
Cherish this moment and keep the love alive. Here’s wishing you a happy Thanksgiving and holiday season!
1- 12 ounce package fresh cranberries
2 tablespoons melted coconut oil
1/2 cup pumpkin purée (nothing added just pumpkin)
3 tablespoons almond butter (or your favorite nut butter)
2 tablespoons maple syrup
1/2 teaspoon ground cinnamon
Mix all of the ingredients together in a saucepan over medium-high heat.
Bring the sauce to a boil, then reduce heat to medium-low and simmer until the berries begin to break, or for about 20 minutes.
Remove from heat and let it sit until it reaches room temperatures. The sauce will thicken as it cools.