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Go kale! Kale Chips (crispy wisps of the dehydrated leafy green) are now all the rage. The concept is pretty simple: cover the kale in thick cream made from nuts and seeds or olive oil and herbs, and dehydrate until crisp.

Kale Chips: Guest Chef, Peter A. Cervoni

Ingredients:

3 bunches kale
2 1/4 cups cashews, soaked for at least 4 to 5 hours
1 1/2 cups purified water
2 medium cloves garlic
1/4 cup onion powder
2 1/2 teaspoons sea salt
1/2 teaspoon black pepper

Instructions:

1. Remove kale ribs (save for juicing or just eat whole as crunchy snacks). Tear the leaves into large pieces, approximately the size of your palm. Wash thoroughly and spin dry.

2. Drain cashews. In a high-speed blender, blend with the remaining ingredients. The final product should be smooth and creamy and resemble a thick dressing. In a large mixing bowl, thor- oughly coat the kale pieces with the cream.

3. On a dehydrator tray fitted with teflex or parchment paper, place coated kale, leaving enough room for air to circulate around them. For this recipe it’s best to have at least a full 9-tray dehydrator to accommodate all the chips, skipping every other level so the chips do not get crushed.

4. Dehydrate overnight for at least 13 hours until kale pieces are crisp and light.

5. They will keep in an airtight container for a week at room temperature.

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Pumpkin Quinoa Cookies – Monday’s Recipe reblogged via Refine Fitness Studio

October 23, 2012October 23, 2012 cynthiafdhh

I liked so much I had to reblog and share this recipe!

Pumpkin Quinoa Cookies

These fall cookies are as tasty as they are healthy. Here’s what you need for 30 cookies:

2 cups cooked quinoa
2 cups almond meal
1/4 teaspoon salt
2 teaspoons pumpkin pie spice
1/2 cup canned pumpkin
1/3 cup coconut crystals
1 teaspoon vanilla extract
2 organic, omega 3 eggs
2 tablespoons coconut oil
1 cup mini dark chocolate chips, divided

1. Preheat oven to 350 degrees F. Grease two cookie sheets with coconut oil. Set aside.
2. In a medium bowl, combine the cooked quinoa, almond meal, salt and pumpkin pie spices. Mix well.
3. In another medium bowl, combine the canned pumpkin, coconut crystals, vanilla extract, eggs and coconut oil. Mix well.
4. Combine the dry ingredients with the wet ones and then fold in 1/2 cup of the dark chocolate chips. Place and flatten with a tablespoon on the prepared cookie sheets. Bake for 20 minutes or until golden. Allow to cool for 15 minutes on the sheet before transferring to a cooling rack.
5. In a double boiler, or simply by placing a small saucepan in a skillet of water, over medium-low heat, melt the remaining 1/2 cup of dark chocolate chips. Drizzle over the cookies. Transfer the cookies to the refrigerator for 20 minutes or until the chocolate has hardened.

One cookie equals: 96 calories, 6g fat, 20 mg sodium, 8 g carbohydrates, 1g fiber, and 4g protein

Refine Fitness Studio

These fall cookies are as tasty as they are healthy. Here’s what you need for 30 cookies:

2 cups cooked quinoa
2 cups almond meal
1/4 teaspoon salt
2 teaspoons pumpkin pie spice
1/2 cup canned pumpkin
1/3 cup coconut crystals
1 teaspoon vanilla extract
2 organic, omega 3 eggs
2 tablespoons coconut oil
1 cup mini dark chocolate chips, divided

1. Preheat oven to 350 degrees F. Grease two cookie sheets with coconut oil. Set aside.
2. In a medium bowl, combine the cooked quinoa, almond meal, salt and pumpkin pie spices. Mix well.
3. In another medium bowl, combine the canned pumpkin, coconut crystals, vanilla extract, eggs and coconut oil. Mix well.
4. Combine the dry ingredients with the wet ones and then fold in 1/2 cup of the dark chocolate chips. Place and flatten with a tablespoon on the prepared cookie sheets. Bake for 20 minutes or…

View original post 91 more words

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Dr. Oz’s Longevity Grocery List reblogged from The Dr. Oz Show

October 18, 2012 cynthiafdhh

Dr. Oz’s Longevity Grocery List | The Dr. Oz Show.

Powerful superfoods from Dr. Oz.

Dr. Oz’s Longevity Grocery List

Prevention starts with your next trip to the supermarket. Fight disease and revitalize your body with powerful superfoods from Dr. Oz’s food pyramid — and Mother Nature’s pantry. Add years to your life. Start improving the future of your health today. Click here to print Dr. Oz’s Longevity Grocery List.

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Added to Articles on Tue 05/25/2010

Fill your cart and stock your shelves with nutrient-rich foods that can add years to your life. Start at the bottom (super important) and work your way to the top (very important) of Dr. Oz’s food pyramid. Note: Serving sizes should be about the size of your clenched fist, except for animal proteins, which should be about the size of a deck of cards.

Level 1: Vegetables, 4 servings a day

Jicama
Kale
Sweet Potatoes

Vegetables are the base of Dr. Oz’s food pyramid, and the most important tool in fighting every major killer in America: heart disease, hypertension and cancer. Jicama is a slightly sweet and crisp root vegetable that is high in potassium, which helps to reduce high blood pressure. Kale is high in flavonoids, which kills off cancer cells. Sweet potatoes are high in beta carotene, which helps to build heart-healthy vitamin A within the body. Microwave or steam vegetables with as little water as possible to retain the maximum amount of nutrients.

Level 2: Whole Grains, 6 servings a day

Teff
Amaranth
Millet

Whole grains are the next level up. Whole grains are high in fiber and necessary to colon health. Teff,amaranth and millet are whole grains popular in other parts of the world but now widely available in the US. These whole grains are high in protein. One key to longevity is getting more of your protein from plants instead of animal sources. They are also high in calcium, which helps to strengthen bones, and omega-3 fats which are critical to brain health. Millet is also a great source of B-complex vitamins.

Level 3: Fruits, 3 cups a day

Mango
Dates
Apples*

Nearing the top of Dr. Oz’s food pyramid are fruits, which pack an anti-aging one-two punch. The flesh of fruit contains vitamins and minerals, and the skin is loaded with powerful anti-agers due to a higher concentration of nutrients. Mangoes help fight cancer and heart disease, and can attribute their beautiful color to beta carotene. As a result of the drying process, dried fruits like dates are high in antioxidants. They are also a great source of magnesium, which helps the body maintain normal muscle and nerve function, steady heart rhythm and strong bones; they are also good for blood pressure and blood sugar regulation.

* The old saying still stands true. An apple a day may be the ultimate longevity MVP, loaded with fiber, antioxidants, folate and vitamin E to fight Alzheimer’s; and a flavonoid called quercetin that protects the brain against the oxidative stress of daily life.

Level 4: Proteins, 3 servings a day

Trout
Tofu
Brazil nuts

Protein is an all-encompassing category that incudes meats, beans and nuts. Trout and tofu are high in omega-3 fats, which ensure normal brain function and lower the risk of dementia. Omega-3s are essential to brain health as they provide the building blocks for brain cell renewal. Brazil nuts contain selenium, an antioxidant that fights the free radical damage that can cause cancer.

Level 5: Dairy, 2 servings a day

Greek yogurt
Feta cheese
Buttermilk

Lastly, with the least amount of servings, is dairy, which is especially important for women. Dairy contains calcium and is fortified with vitamin D – Dr. Oz’s number-one recommended supplement – to strengthen bones and fight against the onset of osteoporosis.

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New Pizza (and no News) RECIPE ~ Reblogged

October 18, 2012 cynthiafdhh

Cauliflower pizza

Cauliflower pizza for dinner. Steam the cauliflower, drain, and rice (I used a potato masher). Let cool then mix with one egg, mozzarella cheese. Lay out on pan and bake at 350 for 20-30 min. Allow crust to cool to room temperature, cover with sauce and cheese, and toppings. Then broil for 5-10 min (until cheese it melted to liking).

via New Pizza (and no News).

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Make Your Someday Today!: Broiled Egg-Stuffed Avocado Recipe ~ reblogged Make your Someday Today

October 18, 2012 cynthiafdhh

From Make Your Someday Today!: Broiled Egg-Stuffed Avocado Recipe.

Broiled Egg-Stuffed Avocado

Broiled Egg-Stuffed Avocado
Serves two as a side dish, or one as a meal
1 avocado, cut in half and seeded
2 eggs, separated
Hot sauce (your preference)
1 ounce cheese

Place the top rack in your oven to the highest level. Turn broiler on “high”.

Choose a ripe avocado. (An avocado is ripe when the stem end yields under gentle pressure from your thumb. The skin will also be a dark brown, near-black.

Slice the avocado in half (through he poles and not around the equator) and remove the seed. The seed will be easily removed by chopping your knife partway into the seed and then giving it a twist.

Score the avocado through the meat but not through the skin, to allow the hot sauce to seep in.

Sprinkle the hot sauce on the avocado.

Fill the hole where the seed was with an egg yolk. If there is extra room, add some of the egg white.

Place on top rack under the broiler for 3 minutes.

Place cheese on top, and return to broiler until the cheese melts 1-2 minutes.

Serve.

It was so awesomely delicious! The yolk was perfect (almost like a soft boiled egg.)

Nutritional data (for one piece):
Calories:         219
Fat:                  19g
Sat fat:            5.3g
Chol:             222mg
Sodium:           46mg
Carbs:            7.2g
Fiber:             4.6g
Protein:             8g

Avocados are filled with Vitamins and Nutrients that are great for your health

Avocados are filled with wonderful vitamins and nutrients that are great for your health. These fruits contain vitamins A, C and E, all of which provide a wealth of health benefits. Furthermore, nutrients like potassium, lutein and folate are found in high amounts in avocados.

Antioxidants, which are great for preventing disease, are also found in large amounts in avocados, giving you just one more reason to enjoy this delicious fruit. As mentioned before, the fats in avocados may make some individuals wary of eating them. However, avocados contain monounsaturated fats, which can actually improve your health.

Here is a quick review of the vitamins and nutrients found in avocados:

Vitamin A
Vitamin C
Vitamin E
Vitamin B6
Potassium
Lutein
Folate (Vitamin B9)
Monounsaturated fat

Avocados also contribute to Preventing Disease and Sickness

Parts of the body that benefit from the consumption of avocados include:

Heart
Prostate
Eyes
Blood pressure

Avocados can also help prevent or reduce:

Heart disease
Stroke
Cancer (i.e. prostate cancer or breast cancer)
Cataracts and macular degeneration
Osteoarthritis or rheumatoid arthritis

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Pumpkin Protein Shake

October 4, 2012October 4, 2012 cynthiafdhh

Pumpkin Protein Shake A Smashing Good Life ~ Sounds Yummy!

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9 Health Benefits of Broccoli via Care2 Healthy Living

October 3, 2012 cynthiafdhh

9 Health Benefits of Broccoli | Care2 Healthy Living.

Love It or Hate It… Broccoli is Good for You!

By Randy Fritz

“I do not like broccoli. And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m President of the United States and I’m not going to eat any more broccoli.” –George Bush

The same year President Bush made this statement, Johns Hopkins University published a cancer study showing that broccoli prevented the development of tumors by 60 percent and helped reduce the size of the tumor by 75 percent!

These finding are just a “taste” of the many health benefits of broccoli. Discover these, the trivia and history behind this plant and some awesome recipes. Broccoli is a powerfood. Unless you are in a select group of individuals, (page 3) broccoli is your friend!

9 Health Benefits

1. Cancer Prevention

Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

2. Cholesterol Reduction

Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

3. Reducing Allergy Reaction and Inflammation

Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

4. Powerful Antioxidant

Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

5. Bone Health

Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

6. Heart Health

The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

7. Detoxification

Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli. Broccoli also contains isothiocyanates (which you read about in inflammation) which help control the detox process at a genetic level.

8. Diet Aid

Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

9. Alkalizes Your Body

Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits. Read the dangers of an over acid body at: Balance Your Body.

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Top 10 Anti-inflammatory Foods that Protect against Cancer Reblogged~Seattle Organic Restaurants

October 2, 2012 cynthiafdhh

Top 10 Anti-inflammatory Foods that Protect against Cancer.

In this section of Seattle Organic Restaurants they talk about top 10 anti-inflammatory foods that prevent cancer. Among many other chronic diseases millions of people suffer from inflammation and digestive disorders. The main roots of digestive disorders are poor eating hobbits, consuming toxic foods, processed foods and foods that have artificial coloring and additives. Here are top 10 foods that help to improve inflammation and food digestion.

food digestion

We sometimes eat junk food for a snack; so why not eating fruits instead of processed foods? Pineapple, mangoand papaya are the three main anti-inflammatory fruits that have proteolytic enzymes that have anti-ulcerative and anti-microbial properties. These fruits help with digestion and breaking down other foods.

Avocado is a rich superfood high in omega 3 fatty acids (which is good for you) and fiber. Avocados promote food digestion and healthy pancreas, liver and gall bladder. Avocados are one of the best anti-inflammatory fruits that are digestible by almost everyone.

herbals

Cinnamon, basil, cayenne and turmeric are among anti-inflammatory herbs. Cinnamonimproves triglyceride and cholesterol level and helps with better digestion of food. Basil also boosts immune system and is anti-inflammatory.Cayenne is a remarkable anti-inflammatory herbthat helps to prevent digestive disorders, cleans body, promote weight loss and fight allergies.Turmeric is a Middle Eastern spice that is commonly used in Persian, Asian and Indian dishes. Turmeric anti-inflammatory effects are even better than dugs like as Motrin and hydrocortisone without having their side effects.

The complex carbohydrate in kelp and kombu is anti-inflammatory. Kelp and kambu are antioxidant, prevent tumors and high source of fiber and vitamin K that promote weight loss.

Here in Northwest wild sockeye salmon is an excellent source of omega 3 fatty acids that is anti-inflammatory. Wild sockeye salmon can also prevent heart disease and cancer. Fish oil is also a rich source of omega 3 fatty acids that promotes brain function, intellegance and eyesight.

green tea

The flavonoids in green tea are anti-inflammatory that can prevent the chances of cancer and heart disease.

Shiitake mushroom is an excellent anti-inflammatory that promotes immune system and fight cancer.

berries

Blueberries are incredible source of antioxidantsthat are anti-inflammatory. Blueberries improve immune system and prevent dementia and cancer.Raspberries, cranberries, blackberries andstrawberries also are high source of antioxidants.

Broccoli is a highly nutritious superfood that is anti-inflammatory can prevent breast cancer in women. The phytochemicals in broccoli called “sulforaphane” activates enzymes and throws carcinogen out of cells before cancer can do any harm. Kale is also anti-inflammatory that can clean body and prevent heart disease. Kale is also full of iron, calcium and fiber. Cauliflower also helps with detoxification of body.

In the last few years fermented foods have been disappearing from our diets. Fermented foods are probiotics and have beneficial bacteria that help with food digestion. For example modern pickles are no longer made by lacto-fermentation using salt and are made by vinegar. Most dairy products like cheese and yogurt and alcoholic beverages like wine and beer are being pasteurized by killing most of the good bacteria in them. Since most juices and beverages are pasteurized there are less live enzymes and beneficial bacteria in them to help digest our foods. Some of fermented foods include yogurt, organic raw apple cider vinegar, kimchi, kefir, kombucha and other fermented veggies.

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From Healing Cuisine: Reworked: The Green Green Smoothie

September 20, 2012 cynthiafdhh

Healing Cuisine: Reworked: The Green Green Smoothie.

Green Green Smoothie II
Makes 2 Servings

1 1/4 cups cold filtered water
2 handfuls organic spinach
1 organic cucumber, chopped
3 stalks organic celery, chopped
2 organic Granny Smith apples, cored and chopped
Small handful fresh cilantro
Small handful fresh parsley
2 Tbsp fresh lime juice
1/2 tsp cayenne powder (optional)
20-30 drops pure stevia liquid (optional)
2 Tbsp flax seed oil (optional)
2 tsp probiotic powder (optional)
2 scoops plain or vanilla protein powder (optional) (I use Natural flavor Vega O.N.E)

Add spinach, cucumber, celery, apple, cilantro and parsley to blender. Pour water over top. Starting the blender on Low speed, blend until smooth, gradually moving to High speed (that’s the trick for getting a smooth blend). Add lime juice, cayenne, stevia, flax oil, probiotic powder, and protein powder. Combine briefly on Low until all the protein powder is just dissolved. Serve immediately.

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Heirloom tomato tart – reblogged

September 14, 2012September 14, 2012 cynthiafdhh

Foods can be delicious looking and good for you too!

Heirloom tomato tart

Heirloom tomato tart (makes one 10 or 11inch tart) (inspired by this tomato and mascarpone tart)

Crust

1 cup plus 3 Tbs. all purpose flour

1/2 tsp. salt

6 Tbs. good butter (European style cultured butter will give you the best results), cold, cut into pieces

1 egg, lightly beaten

about 2 Tbs. ice cold water

In a smallish mixing bowl, stir together the flour and salt. Working quickly, rub the butter into the flour with your fingers until you have a mixture with pea-sized butter lumps. Make a well and add in the egg and water. Stir together until it forms a messy dough in a bunch of clumps, adding a tiny bit more water if it seems too dry. Scoop the clumps together and press it into a ball. Flatten into a thick disk, wrap with plastic wrap and refrigerate for at least 45 minutes.

On a lightly floured surface, roll the chilled dough out into a circle about 1 inch larger in diameter than your tart pan. Gently transfer the crust to the tart pan and press it in. Either trim the excess crust or fold any overhanging edges back inward and press them into the crust, reinforcing it and making it thicker. Put the tart shell back into the fridge for 30 minutes.

Preheat your oven to 350F. Prick the tart shell all over with a fork, then line it with foil or parchment paper or aluminum foil (cover the sides and edges too) and fill the bottom with beans or other weights to weight it down. Place it on a rimmed baking sheet to prevent drips, and bake in the oven for 30 minutes until lightly golden. Remove from the oven, remove the weights and lining and return the crust to the oven for another 5-10 minutes, until nicely golden brown. Remove the crust from the oven and allow to cool completely.

Filling

4 oz. mascarpone cheese, at room temperature

8 oz. chevre or other soft goat cheese, at room temperature

2 Tbs. lemon juice

1 tsp. lemon zest

1 packed cup of fresh basil

1/4 cup olive oil

a large pinch of salt

1 small garlic clove

about 2 heirloom tomatoes cut into slices

Blend together the mascarpone, chevre, lemon juice, and lemon zest (either in a blender or by hand with a wooden spoon). Set aside.

In a blender or food processor, whir together the basil, olive oil, garlic, and a large pinch of salt until blended.

When the tart crust has cooled to room temperature, spread the cheese mixture in the bottom. Layer tomato slices over it, then drizzle with the basil oil, and sprinkle with salt and pepper. Serve at room temperature with a nice green salad. I would recommend that you do not serve the tart chilled. If you refrigerate the tart, be sure to let it come back to room temperature before serving.

Five And Spice

Although fun and life-giving and joyful and love-filled right now, if I had to choose a single word to describe life these past two weeks (and thank goodness I don’t have to choose just one word – a world where you use only one word when you could spout off a string of five to ten would be a sad world indeed, far too Hemingway-ian for the verbose among us), it would be chaotic.

Totally chaotic. Connecting with old friends and nabbing as much quality time with family as possible on top of working on a dissertation on top of that ultimate relaxing free time activity of, ahem, starting a business, turns out not to be a recipe for order and quiet. We did expect this, but you never fully appreciate these things until you’re in the middle of them.

But I love it! We love it! We love everyone…

View original post 1,194 more words

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Flaxseed Health Benefits, Food Sources, Recipes, and Tips for Using It ~ Reblogged from WebMD

September 13, 2012 cynthiafdhh

The Benefits of Flaxseed

Is flaxseed the new wonder food? Preliminary studies show that flaxseed may help fight everything from heart disease and diabetes to breast cancer.

This Will Make You Change Your Mind About Not Buying Organic Every Time – Reblogged

September 13, 2012September 13, 2012 cynthiafdhh

The Bottom Line

While many feel the recent meta-analysis fuels the ongoing debate about organic foods, the fact is that organics have far more benefits than the strictly nutritional. Nutrition is extremely important, and organic foods are packed with the vitamins, nutrients, and enzymes you need for good health.

Of extreme importance, organic foods respect the environment, have fewer toxicity-related health risks, and support local economies. I for one, firmly stand behind the decision to choose organic. I believe you vote with your purchases, and when you choose organic you choose to support a healthy, clean earth, and put healthy, clean produce into you and your family’s bodies.