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.
The hunt begins for a wickedly delicious and hauntingly healthy Halloween dessert this spooky festive season. The cascade of leaves from the branches of the hollow trees may be the start of our demise, but surprise! We are not going on that route because we will enjoy this holiday with an array of festive and flamboyant treats that will feast not only our eyes but also our guts and health!
Chocolate Pumpkin Cups
Less carving and more baking for pumpkin! A luscious chocolate cups that are flavored with festive ingredients which are maple and cinnamon for a spark of brilliance and excitement.
1/2 cup melted coconut oil
1/2 cup cacao powder
2 tablespoons maple syrup
2 tablespoons melted coconut oil
1/2 cup pumpkin purée (not pumpkin pie filling)
3 tablespoons almond butter (or your favorite nut butter)
2 tablespoons maple syrup
1/2 teaspoon ground cinnamon
Line a muffin tin with cupcake liners.
Combine all ingredients for the chocolate layer in a small bowl. Mix until well combined. I found that measuring out about 1/2 tablespoon (or a little less) into each cupcake liner was just enough to fill both chocolate layers. These layers are very thin! I made 10 chocolate cups. You may have to spread out the chocolate so it fills the whole liner. Freeze for 15 minutes.
Meanwhile, prepare the pumpkin layer. Combine all ingredients for the pumpkin layer in a small bowl. Mix until well combined. I measured out about 1 tablespoon for each cup. Layer over the chocolate and freeze for 20 minutes or until firm.
Finish by layering the leftover chocolate over the pumpkin layer and freeze for an hour or until firm.
Transfer cups to a sealed container and store in the freezer.
Let’s take the spooky level a little further by creating a field of creepy mini happy skulls. They are an amazing nibs of healthy treat that you can share with the children and will surely put a smile on their faces.
A blender / food processor
A candy mold or ice cube tray
For the “white chocolate” coating
1/2 cup coconut oil
1/2 cup cashew nuts
1 tbsp raw honey
1 tsp vanilla extract
1 tbsp raw almond milk
For the berry filling
1/4 cup goji berries
1/4 cup fresh blackberries (can be substituted with other berries)
1/4 cup cashew nuts
2 tbsp raw almond milk or milk of choice
1 tsp vanilla extract
To make the “white chocolate” coating, mix all ingredients in a blender or food processor until completely smooth. Add a tiny bit more milk if it’s hard to blend.
Make the berry filling by separately mixing all ingredients in a blender or food processor until smooth and resembles a thick sauce.
Fill your mold up to about 1/3 way with the white chocolate and freeze for a few minutes. (Should only take about 10 minutes for it to firm up.)
Then spoon in about 1/2 tsp full of the berry filling, keeping it in the center of the mold. And freeze for a further 10 minutes.
Now fill up to the top with the white chocolate and freeze or refrigerate to set for at least 30 minutes.
Keep in the fridge or freezer so it will keep a nice solid texture. Will be fine at room temperature for about 15 minutes before it softens.
Glorified as the food that keeps the doctor away, apple is a staple fruit for every American household. The abundance of apples can be found all year round and it is one of the most cultivated fruit. Because of that, it has been produced in different forms such as juices, purees, and fruit cocktails. The real question is, does its Welsh proverbial quotation live up to the benefits for our bodies? Together, let’s find out!
In order to keep the good bacteria that support your digestion healthy, feeding them with a type of fiber called pectin keeps them in nourished and that type of compound can be found in apple.
Excellent for your Brain
Some might doubt that apple juice may have fewer health benefits than eating the whole fruit but to debunk that notion, apple juice has the ability to preserve acetylcholine which is a neurotransmitter which can decline through aging and lower level of acetylcholine is associated to Alzheimer’s disease. Just keep your juice intake to a maximum of a few ounces at a time because of the high sugar content.
Rich in Antioxidants
Apple is packed with Vitamin C which acts as an anti-inflammatory and immunity booster, and it also keeps your skin healthy and smooth. This fruit is also loaded with Polyphenols that regulate digestion, prevent and improve the condition of diabetes and cardiovascular diseases.
We also have a delicious and truly delectable apple recipe for all of you. Check it out and enjoy this snack with your friends and family!
SPICED APPLE MUFFINS
1/2 cup of coconut flour
3/4 teaspoon baking powder
1/2 teaspoon medium grind sea salt (if you use fine, use 1/4 teaspoon)
3/4 cup of shredded apples (wash, and core the apples, and then shred, peel and all)
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/3 cup of coconut oil
1/4 cup of honey
3 large eggs
Preheat the oven to 375 degrees. Prep the muffin tins or the baking cups.
In a medium-size bowl combine the dry ingredient and briskly whisk until all lumps are removed.
Add coconut oil and honey.
Melt together on the stove-top, just until melted (don’t get it hot, otherwise, it could cook your eggs prematurely).
Add the eggs while lightly whisking the mixture. Whisk until everything is well combined, and then add the shredded apples.
Divide between ten muffin tins, and bake for about 25 minutes or until the tops are lightly browned and a toothpick comes out clean when poked in the middle of the muffin.
Allow to cool for a few minutes and take out of the muffin tins and serve!
Add a bit of lemon juice or vinegar and baking soda in place of the baking powder to make these Gaps Friendly.
Arkansas passes “truth in labeling”
act to prevent sale of Cauliflower Rice
In light of the growing trend and
popularity of Paleo and Keto diets we are seeing more foods on the market like cauliflower
rice, and almond milk.
This week Arkansas Governor Asa
Hutchinson signed a “truth in labeling” bill into legislation that effectively
prohibits manufactures from misleading
consumers into thinking their products are something they are not. This law will go into effect to protect
Arkansas’ meat and rice producers.
law only affects people who want to deceive the public about how their food
originated,” bill sponsor Rep. David Hillman told the Arkansas Democrat-Gazette
. “And if you’re not trying to deceive the public, this will not affect you or
any of the outlets who sell these products.”
The law, which takes effect 90 days after the 2019
session ends, will come with a $1,000 fine for every violation. Companies labeling non-rice as rice in food
packaging will be liable for a $1,000 fine for each violation.
is the sixth state to pass such legislation, and the only one to include rice.
Missouri was the first state to pass legislation regulating meat substitutes.
Personally, I’m all for any type of labeling laws that will create more transparency and truth in what is EXACTLY in our foods, products and toiletry items. We have a long way to go still on full and truthful labeling but this may be a step in the “rice” direction.
Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina. She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances in her patients. Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here.
Chicken Cauliflower Rice Recipe – Keto and Paleo Friendly
Below is one of my favorite Cauliflower Rice recipes
– this one is great if you love Asian inspired flavors. This recipe substitutes coconut liquid aminos
for soy sauce and cauliflower rice for the real thing so its low carb, paleo
and keto friendly and if you leave off the Sriracha and egg it’s also AIP
friendly too. The links in the recipe
are for the exact ingredients and tools I use in my own kitchen at home – Enjoy!
Remove core and leaves from cauliflower.
Cut into florets and place into food
processor. Pulse until rice-like texture, set aside in large bowl. You can
also use a bag of pre-riced cauliflower, if preferred. Approx. -4 cups.
In skillet over medium heat, place coconut
oil. When melted, add onion, garlic and ginger to pan and sauté until fragrant.
Add chicken to skillet and sprinkle with salt
and pepper. Sauté chicken until cooked through and golden.
Pour sriracha and half of liquid aminos
into pan to coat chicken.
Add broccoli and water to pan and cover.
Allow to steam for about 5-7 minutes, until it begins to soften.
Place cauliflower rice in pan, sprinkle
with a little salt and add remaining liquid aminos.
Gently stir so cauliflower rice is coated.
Continue cooking for about 10-15 minutes until broccoli is fork tender and
cauliflower rice is soft.
Push the cauliflower rice and veggies to
the edges of the pan leaving a hole in the center. Crack the egg open in the
center of the pan. Let it fry, breaking the yolk apart with a fork.
Once the egg is completely cooked, gently
mix it in with the cauliflower rice. Garnish with sliced green onions and
sesame seeds, if desired.