EASY beet salad

I love beets.

Super sweet * Detoxifying * 
Pure Yummyness.

This is a great dish to take to a dinner party or shower. 

The recipe is ready in 2 minutes. My kids will even eat it!


1 can of shredded or diced beets
1 handful of sunflower seeds
1 handful of feta or goat cheese
2 hand fulls of frozen green peas
2 tablespoons of orange vinegar ( or sub. a light vinegar, pinch of sugar & lil olive oil)
salt and pepper to taste

This vinegar tastes fresh & gourmet!

Mix ingredients. Let sit for 5 minutes. Make sure the peas are thawed before serving. The frozen peas make the canned beets nice and cold.




Health Benefits
Beets have long been known for its amazing health benefits for almost every part of the body.  And yet, it is something that very few people take, much less its juice.
Start adding beets to your juicing diet to enjoy all its heavenly goodness:
Acidosis: Its alkalinity is essential and effective in combating acidosis.
Anemia: The high content of iron in beets regenerates and reactivates the red blood cells and supplies fresh oxygen to the body. The copper content in beets help make the iron more available to the body. A great blood builder.
Atherosclerosis: This wonderful crimson juice is a powerful solvent for inorganic calcium deposits that cause the arteries to harden.
Blood pressure: All its healing and medicinal values effectively normalizes blood pressure, lowering high blood pressure or elevating low blood pressure.
Cancer:  Betaine, an amino acid in beet root, has significant anti-cancer properties. Studies show that beets juice inhibits formation of cancer-causing compounds and is protective against colon or stomach cancer.
Constipation: The cellulose content helps to ease bowel movements. Drinking beets juice regularly will help relieve chronic constipation.
Dandruff: Mix a little vinegar to a small cup of beets juice. Massage it into the scalp with your fingertips and leave on for about an hour, then rinse. Do this daily till dandruff clears up. Warning: you will smell awful during this hour!
Detoxification: The choline from this wonderful juice detoxifies not only the liver, but also the entire system of excessive alcohol abuse, provided consumption is ceased.
Gastric ulcer: Mix honey with your beets juice and drink two or three times a week on an empty stomach (more frequently if your body is familiar with beets juice). It helps speed up the healing process.
Gall bladder and kidney ailments: Coupled with carrot juice, the superb cleansing virtues are exceptional for curing ailments relating to these two organs.
Gout: Another ailment that can be greatly helped by the cleansing that beets have to offer.
Liver or bile: The cleansing virtues in beets juice is very healing for liver toxicity or bile ailments, like jaundice, hepatitis, food poisoning, diarrhea or vomiting. A squeeze of lime with beets juice heightens the efficacy in treating these ailments.
Varicose veins: In similar ways that it helps to keep the elasticity of arteries, regular consumption of beets juice also helps prevent varicose veins.

Curried Carrots

I made too many steamed carrots. Time to spice things up~ lets add a little Indian Flare :) 

This recipe is like candy. Super picky eaters at your house? Leave out the curry!

Steamed Carrots
Handful of raisins
Pinch of mild yellow curry powder
1 tsp. agave syrup
Handful of walnuts
Pinch of salt


Combine ingredients and serve. Yummy cold or hot.
I made these as a side dish, but you could make them a "main".


Main it up
Make the carrots hot. Add a pinch of Cayenne Pepper or diced jalapenos. Then add a handful tofu, beans, or chicken. Serve over warm brown rice with a dollop of yogurt. Fancy it up with some diced cucumbers in the yogurt.


Enjoy!


Curry does the body good....


Along with being one of the most flavorful spices, there are many health benefits of eating curry. While curry, or curry powder is actually a mixture a few different spices, one main spice in most curry powders is turmeric. This spice comes from the ginger familiy and  gives curry it’s yellow color. It is thought to be beneficial for many reasons – here are three:


1.Reduces inflammation. Eating curry has been linked with less inflammation of the joints. Studies on rats who had arthritis show that turmeric helped prevent the swelling of their joints which lessens the effect of arthritis.


2.It prevents dementia . Another key ingredient in curry is curcumin (a component of turmeric) which may help prevent dementia caused by Alzheimer&undefined;s disease. Within the brains of people with this disease are amyloid plaques which cause degradation of the wiring in brain cells and lead to memory loss and confusion. Curcumin actually binds to these plaques which can prevent them spreading and stop Alzheimers in its tracks. The Indian population who eats curry frequently has a very low incidence of Alzheimer&undefined;s disease.


3.It prevents cancer. Many studies have found a link between eating curry and lower incidences of cancer. Again, turmeric is thought to be responsible for the disease prevention. Turmeric contains an active compound shown to prevent the progression of certain types of cancer, including colorectal, breast, melanoma, and prostate. This spice is a very potent antioxidant which is probably why it is so effective in preventing cancer

Chocolate Chip Cookies minus a 'lil guilt

These chippers don't taste much different than the traditional toll house...but they are wayyyy better for you!

Tip- put some milk (or soy or almond milk) in the freezer while the cookie bake. Adds a nice chill to your dunkin'

I usually bake the whole batch & freeze some. Use later for ice cream sammy's! 

1 1/4 cup flour
1 cup whole wheat flour
1 tsp baking soda
1 tsp. salt
1 cup Earth Balance butter (or any other butter sub that you know will bake like butta)
1/2 cup granulated sugar
1 cup packed brown sugar
1 tsp. vanilla extract
2 eggs (you can sub 1/2 cup mashed ripe bananas for the eggs if you want to eliminate more dairy)
2 cups choco chips (we prefer dark choco at our house)
1 cup nuts

Preheat oven to 375.
Mix butter, sugars, vanilla, and eggs. Add other ingredients.
Put on non-stick cookie sheet and bake for 9-11 minutes. Keep a close eye on them. They can overcook very quickly.
Yum-Yum

Chocolate is good (or at least some dude who wrote an article on-line says)

There are many people who really think that chocolate is sinful, but actually there are many benefits of eating chocolate for human beings.
The real fact is this that chocolates have been used since decades by the medical professionals in order to cure the problems such as shortness of breath, low virility, hemorrhoids, weak digestion system, diarrhea, fatigue, gout, and tuberculosis.
According to the current nutritional researches, it has been identified that there are numerous health benefits of eating chocolates. There are probably ten basic benefits and advantages of eating chocolates on a regular basis.
1. The chocolates reduce high Blood Pressure due to presence of Flavonoids in cacao which balances the blood pressure and also decreases the blot clotting. The chocolates are used in intensive hyper active drugs.
2. It is high on improving the flow of blood to the key regions of the brain for about two to three hours in a continuous form after eating chocolates. Thus help in decreasing tiredness, ageing effects and sleepiness.
3. According to MSNBC, the chocolates are best in giving boost to the moods. The caffeine presence eases the symptoms of premenstrual.
4. It can avoid the damage of cells.
5. The pure dark chocolate is helpful in improving and balancing the blood sugar levels.
6. Eating few squares or slabs of chocolate can decrease the risk of heart attacks or can decrease the chances of death by a heart attack by over 50%.
7. According to a study, a person having chronic fatigue syndrome after eating 1.5 ounce of chocolate feels easiness.
8. It is beneficial in lowering the LDL cholesterol and raising the HDL cholesterol.
9. It increases the metabolism of the blood sugar in one's body which further reduces the chances of diabetes.
10. As per the UK study, Theobromine component of cocoa is affective in giving an ease to a persistent cough as it opens the airways of the lungs.

Stuffed Peppers

Colorful Holiday
So....at the "rents" this week celebrating Christmas-but still cooking away. My mom spent about 20 years of her life in the kitchen (I credit her with most of my knowledge), but these days she is perfectly happy with a pre-made Costco meal. Well, not this foodie! If I have time & good ingredients, I wanna make my own fresh, yummy food without a microwave.
We had some peppers that were starting to look like they were gonna go bad, a box of 2-day old brown rice from left over Thai food, and a pantry full of canned goods. So, a new stuffed pepper recipe was born.

3 bell peppers (any color)
1 cup brown rice
1 can of kidney or black beans (or any kind of bean for that matter)
1 can of vegetarian tortilla soup (or mix together canned tomatoes, corn and cumin)
1 cup yogurt (we had jalapeno yogurt from Costco- which was perfect. Substitute sour cream, ranch dressing, or plain yogurt mixed with salsa, sass it up with blended avo and/or jalapenos)
A handful of Mexican cheese
Carni's- Add cooked ground turkey or beef to your mix. Spice up your meat with cumin and salt and pepper or salsa.

Preheat oven to 400 deg.
Put brown rice, beans, and soup mix in soup pot on stove top over medium heat. Cook for 5 minutes. Cut bell peppers in half, take off top and de-gut. Fill contents of pot inside the peppers, top with cheese (white mexi cheese would be super yum), and cook for 15 minutes on 400 deg.

Top peppers with avocado, and Yogurt (or S. Cream mix) and fiesta forever...we going to party....

OOOhhhh...for the leftovers- the stove top mix (minus peppers) is a really good dip (be sure to add something a lil creamy, like sour cream, cream cheese, or yogurt). Serve warm with tortilla chips.

Left overs- If you don't eat all your stuffed peppers, save em, dice up everything, and scramble with eggs. If you like meat, add breakfast sausage or chorizo (Trader J's makes a nice vegan chorizo). Top with cheese and salsa. Need to disguise it from your hubby who hates veggies and hates leftovers even more- wrap the egg mixture up in a tortilla (and put some extra cheese in there). See, this is how you can save on groceries...dinner becomes breakfast!

It does good for the body....

PEPPY-PEPP
First of all, bell peppers are considered highly nutritious. Just munching a mere 3.5 ounces of raw bell pepper can provide a body with significant amounts of vitamin C, vitamin B6, beta-carotene, vitamin K, thiamine, and folic acid. Furthermore, bell peppers provide important antioxidant action that can help reduce the number of dangerous free radicals roaming around the body.
While all-around nutrition is essential to maintain good health, healing and health benefits can also be derived from bell peppers. The vitamin C and beta-carotene content of these peppers has been shown to help protect against cataracts. The capsaicin and flavonoids of bell peppers have also been helpful for preventing blood clot formation, which, in turn, provides a lower likelihood for stroke or heart attack. While people with elevated levels of cholesterol have been encouraged to consume chili peppers which are also incredibly healthful, some people might prefer to consume the milder flavors of bell peppers which can also help lower cholesterol levels.
Interestingly, when it comes to bell peppers, color can actually make a difference to your health. Red bell peppers have been shown to offer better protection against heart disease and even cancer. Red bell peppers have higher concentrations of nutrients than the others. While any color bell pepper will provide healthful properties, the red variety packs the most healthful punch. Their intense color can also add a bright splash to any dish.


YO-YO
Yogurt can give you flat abs.

Eat 18 ounces a day and you can drop a jeans size. People who ate that much -- in conjunction with cutting their total calories -- lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel, PhD. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.

2. Most brands of yogurt contain good-for-you bacteria.

The words "live and active cultures" on the container mean that your yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. (Only a very small number of companies put yogurt through a post-pasteurization process that kills off all bacteria.)

But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system. The research on them isn't conclusive, however. "If you suffer from a particular health problem, like bloating or diarrhea, it's worth trying one of these products for a couple of weeks to see if it helps," says FITNESS advisory board member Dawn Jackson Blatner, RD. Otherwise, save a few dollars and stick to conventional brands.

3. Yogurt is loaded with vitamins.

One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short," says Jackie Newgent, RD, a FITNESS advisory board member and author of Big Green Cookbook. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.

This dish is packed with powerful health benefits. Your body will be happy you consumed!!!! Since I cook with Beans sooo much, I will include the benefits of beans on a later recipe...

Cheers to your HEALTH!!!

Basil and Spinach Salad

BASIL IS GOOD

Hey (Trader) Jo, you do well with your product placement!
I fell prey to creative marketing today. You know that HUGE container of Basil, perched so perfectly next to the ruby red tomatoes? Well, I bought it. What was I thinking? Unless you are producing 500 Caprese salads, or making loads of Pesto- its way too much Basil for my family to eat in one week.
After I got home (with a little buyers remorse) I was determined to use each and every leaf before they wilted. Although I think the boys and I have a hint of green to our skin tone, not a one basil went a brownin'.

Here it goes....

Spinach

Handful of Chopped Basil

Pinch or Handful of Grated Parmesan Cheese

Pinch or Handful of Pine nuts ( I add handfuls of the "fillers" cause I like lots of goodies on my salad)

1 chopped Yellow Bell Pepper

Croutons (I cube up old bread- mix it in olive oil, parm, salt & pepper and put under the broiler for 5 mins. Soooo much better tasting than those fake flavor tons at the grocery)

Creamy Balsamic Dressing

*** Tonight I made my dressing with mostly "follow your heart low-fat ranch" a lil balsamic, a lil dijon mustard, capers (i take them out after I toss cause the consistency is gross to me- but they add a good salty lemon flavor), and salt and pepper.

Toss all ingredients and enjoy!

I will add my pesto recipe soon. You know, pesto is REALLY easy to make and it freezes well. Its great on pasta, salads, and sandwiches. 

BASIL IS GOOD FOR U!

An array of flavonoids exist in basil, which help to protect cells and chromosomes from damage. Studies have shown that two of these flavonoids in particular, orientin and vicenin, are useful in protecting cell structures and chromosomes from damage by radiation and oxygen.

Essential oil of basil has been shown to inhibit the growth of several types of bacteria, many of which have become resistant to antibiotics. This essential oil has been found to inhibit growth of the widespread staphylococcus, enterococcus, pseudomonas, and e. coli bacteria, among others. Adding basil to your vinaigrette will both enhance the flavor, and ensure that the fresh salad greens are safe to eat.

Eugenol, which is found in essential oil of basil, provides an anti-inflammatory effect, by blocking an enzyme called cyclooxygenase. Aspirin and Ibuprofen work by blocking this same enzyme. So, basil can have healing benefits, and provide relief from the symptoms of inflammatory problems, like rheumatoid arthritis and inflammatory bowel conditions.

Basil is also a good source of vitamin A, which helps to prevent damage to the cells by free radicals. Vitamin A also prevents free radicals from oxidizing cholesterol in the blood stream, preventing the cholesterol from building up in the blood vessels.

Magnesium is also present in basil. This essential mineral helps the heart and blood vessels to relax, improving blood flow. Other nutrients found in basil include iron, calcium, potassium, and vitamin C.

The fresh, spicy flavor and scent of basil will wake up any boring salad or soup. Use fresh basil whole, or shredded to add a burst of flavor to your dinner. If you are using fresh basil in a cooked dish, add it towards the end of cooking, so that the volatile oils will not be dissipated by the heat.

Best Scramble Ever

Quinoa Scramble            

I had some leftover Quinoa (from the blue cheese and kalamata recipe) so I threw that in a pan with some eggs and greenery...and whhhhallllllaaa!

If you are starting from ground zero...

Cooked Red Quinoa (or regular Quinoa)
Eggs or Egg whites
Sun dried tomatoes (handful)
Kalamata olivers (half a handful)
Frozen Peas (handful)
Hummus (dollop)

Throw all ingredients (minus eggs) in pan and fry em up for a bit on medium heat. The oil from the Tomatoes will coat the pan so you will not need any spray or butter or other oil.
Add eggs. Cook everything for another minute or so.

I topped mine with some plain hummus (and salt, cause i always add it to everything). So yummy! The pea's make it a lil sweet and the Mediterranean additions add a bit of savory flavor. Great for breakfast, lunch or dinner. It would be great in a burrito at breakfast, atop spinach (with a light balsamic dressing) for lunch, or accompanied with a protein at dinner. I just ate mine plain for lunch...
P.S. My quinoa had some blue cheese in it cause it was left over. If you made the Quinoa recipe- just add some peas, eggs, and quinoa! Dunzo!

Health Benefits Of Eating Quinoa 

• Quinoa is rich in protein content. In fact, it is a complete protein as it contains all the essential amino acids, especially lysine, which is required by the body to grow and repair tissues.
• It has high content of manganese in it, which acts as antioxidant in the body and helps it get rid of dangerous cancer cells and other diseases.
• The seed proved to be a good source of magnesium, which provides relief from migraine headaches, relaxes blood vessels, and decreases the risk of hypertension.
• Riboflavin present in quinoa reduces the frequency of migraine attacks, by producing energy metabolism within brain and muscle cells.
• The presence of potassium and magnesium in quinoa prevents clogging of arteries and hence, relieves stress on the heart.
• Quinoa has low content of saturated fats and cholesterol, making it an ideal food for every health conscious consumer.
• It is a good source of calcium, which is extremely important for the growth of healthy teeth, bones and skin.
• The grain is a boon for people who are allergic to wheat and are suffering from Celiac disease, as it is gluten free.
• Quinoa is a wonderful source of fiber for the body, which aids easy elimination and toning of colon.
• The food is rich in carbohydrates, an efficient fuel for energy production required by children and athletes.
• It is a good source of insoluble fiber that helps avoid gallstones, especially in women who are more prone to them.
• The high content of copper present in it helps in oxidizing glucose, produces skin coloring agent melanin and acts as catalyst in the formation of hemoglobin. 

Red Quinoa with Blue Cheese and Olives

This recipe is great to serve as an App with some red wine, or eat by the spoonful as a side dish. Simple, but packed with interesting flavors.

2 cups Cooked Quinoa
3 tablespoons Blue Cheese
1/2 cup chopped Kalamata olives
Salt and Pepper to taste

Mix and EAT. This recipe is great warm or cold.

Make it a bigger meal (or use day #2) by adding the Quinoa mixture inside of a pepper and cooking for 15 min on 375.
Meat eaters- cut a chicken breast in half- put quinoa mix inside- cover with olive oil and bake for 20 min on 350.

Health Benefits of Kalamata Olives

1. Olives are one of the two fresh fruits (the other one is avocados) that have high content of monounsaturated fats (MUFA), which are heart-healthy.

2. The monounsaturated fatty acids, especially oleic acid, lowers the LDL cholesterol and total cholesterol in blood and raises the HDL cholesterol.

3. Alpha-linolenic acid, the omega-3 fatty acid in olive oil, promotes a healthy heart, reduces hypertension, reduces the risk of autoimmune diseases and cancers, acts as a blood thinner and prevents the formation of clots and improves depression.

4. MUFA are also believed to be beneficial in the prevention of gallstones.

5. Good source of Vitamin E, an antioxidant that fights against the free radicals in the body and protects our cells from the damage (oxidation) caused by them, thus reducing the risk of heart diseases, cancers and other inflammatory diseases.

6. The anti-inflammatory actions of monounsaturated fats and Vitamin E in olives may also help reduce the severity of asthma, osteoarthritis and rheumatoid arthritis.

7. The phytonutrient compounds found in the olives like the polyphenols and flavonoids have been found to have significant anti-inflammatory properties.

8. Regular consumption of olive oil reduces the risk of hypertension.

9. Good source of ‘beta carotene’, a precursor of Vitamin A, which also acts as an antioxidant along with Vitamin E.