Category Archives: Health

Easy, no mess granola!

20131226-200645.jpg

You really can’t go wrong when making granola! It’s basically just toasted oats. You can doctor your recipe with any nuts that you prefer, leave them whole, or chop them up. If you are looking for more protein, just add more almonds, walnuts or protein powder.
Pick your favorite dried fruits and you’ll have a yummy topping to your Greek yogurt or cereal for a week!

20131226-192800.jpg

Since I need to stay away from nuts, here’s what you’ll need for my recipe:

•3 cups of old fashioned rolled large oats
•1/2 cup of maple syrup (or brown rice syrup)
•3 tbsp of vegetable oil (or coconut oil)
•4 tbsp of brown sugar
•1/4 tsp cinnamon
•1/4 cup of pumpkin seeds – chopped
•1/4 cup of sunflower seeds
•1/2 cup dried cranberries
•1/4 cup dried goji berries
•1 cup of shredded coconut

Preheat oven to 325•F
In a large bowl mix maple syrup, vegetable oil, brown sugar and cinnamon together. Stir in oats and seeds until they are evenly coated with the wet mix.

20131226-192452.jpg

•Line deep baking sheet with parchment paper.
•Fold over granola mix onto sheet and press down firmly with a spatula
•Bake for 30minutes
•Cool for 45minutes, break up the granola and add in your coconut and dried fruit!

Makes 6 cups

Enjoy!!

Tagged , , , , , , , , , ,

Egg & Avocado Bowl

20130710-101333.jpg

My BF sent me a post of this yummy idea the other day. I had to try, add my touch and of course, share it!

If you are looking for a protein boost, and want a delicious, healthy and no mess brunch, you must try this yummy egg baked in avocado recipe! You won’t regret it!

What you need:
Avocado
Free run egg
Pepper
Lime

Extra:
Parsley
Gluten free tomato & cheese crackers
1 cup of berries

How to make:
Preheat over to 450F
Clean and cut ripened avocado in half
Remove pit, then scoop out about another 1-2 tablespoons of avocado
Squeeze a little lime juice in center of avocado
Crack egg over top so the yolk fits
Sprinkle pepper
Bake for 10-12 minutes (until white, and yolk is runny)
Garnish with parsley!

Enjoy!

Tagged , , , , , , , , , , , , , , ,

100% Fruit Sorbet

20130709-000100.jpg

I love sorbet… way too much!! I’m also looking for ways to cut out sugars and processed food.

A couple years ago I received the best gift ever! A Yonana! It’s an ice cream and smoothie maker. It uses only 100% pure fruit.

It’s a great little appliance to own, and it makes some great healthy and clean cold dishes.

How to make:

Freeze your fruit for a few hours or over night, then thaw.

I chose 1/2 cup blueberries, 1 cup of watermelon and 2 peaches (skin gone.)
I froze them all in separate containers overnight, then thawed on the counter for about 20mins before I was ready to make my sorbet.
Place each fruit separately or mix it up into Yonana or blender and press into a large bowl. Use an ice cream scoop to serve, and voila!

Fresh, real and healthy sorbet!

Tagged , , , , , , , ,

Spaghetti Squash… Spaghetti?

20130703-211449.jpg

If you’re a pasta lover, and trying to cut down on carbs or just in need of a quick and healthy meal… I have the easiest, and most satisfying dinner recipe for you! It’s very nutritious and takes only 15 minutes to make!

Spaghetti squash is a great alternative to carb filled pasta, It’s also delicious! A cup of this winter squash with no salt added will give you your vitamin A, K, E, B6 and more!

To make you’ll need:
Spaghetti squash
Zucchini
Red peppers
Pasta Sauce
Pepper

How to prepare:
Cut squash in half, remove seeds and stringy parts
Put squash – cut sides down in a microwave safe dish with a quarter cup of water and cook for 10-15 minutes or until squash is al-dente and it is soft to touch
While the squash cooks, pour sauce, zucchini and red peppers with a pinch of pepper into a pot and bring to a boil. Continue simmering on low-Medium heat for 15 mins or until vegetable are soft.
Scrape out the spaghetti onto a dish and add your sauce!

Enjoy!

20130703-211535.jpg

Tagged , , , , , , ,

Quick & refreshing Aloe Face Mask at home!

Summer is well into the swing of things, and before we know it, it’s going to be over!

Our skin is getting lots of sun exposure, wind (from out door activities, or recovering from winter) and my face in particular is just feeling a bit, well… blah! As I am starting to reach into my late, late 20’s, my skin is changing. Maybe… not in my favor. But, that’s just the way it’s going to be. I also love being in the sun, even though it can cause breakouts!

When ever my face needs a little pick-me-up, I always go for my favorite at home face mask! It’s never let me down, and really does refresh and re-energize my skin!

It’s the Aloe Vera Face Spa, with aloe & green tea. You can find it at Walmart or Shoppers Drug Mart type stores in the beauty section.
This mask is Vegetarian certified, and BUAV approved (Cruelty free.)

All you have to do is cleanse (I use the ‘Simple’ face wash or ‘Dove’, apply mask , leave for 5-10 minutes, massage and rinse!

Enjoy! Your face will thank you!

20130702-201643.jpg

Tagged , , , , , ,

Flax on flax off!

20130410-204945.jpg

Ground flax seeds play a very important role in anyone’s health, especially woman.

It can be hard to add flax seeds to your daily meals, but adding it to your baked goods, pasta sauces, cereals, smoothies or oatmeal makes it easy!

Flax seed is a super fiber! Is high in antioxidants, helps lower cholesterol, has been know to reduce hot flashes in woman, helps manage symptoms during HRT and during pre/post menopause, plus it’s high in Omega-3!

1-2 tablespoons of ground flax seed a day is sure to get you on your way!

Tagged , , , , ,

The ultimate vegetable grilled cheese sandwich! *Whew!*

Image

Ohh yah! I said it!

I had the most healthiest lunch today, it was Friday of course! So I decided to continue on and make this delicious vegetable grilled sandwich for dinner! I made two different ones for the occasion. I chose to top mine with avocado and made my boyfriend a cheesy mushroom melt!

Groceries:

  • 4 slices of thick bread
  • 1/2 Red pepper
  • 1/2 Avocado
  • 3 mushrooms
  • Green leaf lettuce or spinach
  • Salt & trans fat free margarine
  • 1/2 tbsp of vegetable oil
  • Dash of pepper
  • 6 slices of brick Marble cheese
  • 1/2 cup of goat cheese

Makes 2 servings

Get your grill on.. the stove top:

1 mushroom melt and one avocado grilled sandwich.

  1. In a large pan, heat oil and pepper
  2. Wash and cut up mushrooms and red pepper
  3. Add to pan and saute peppers unit they are soft and mushrooms are golden brown
  4. While the vegetables are grilling, cut up half of the avocado and lettuce (or spinach)
  5. Remove vegetables from pan and let sit for a few minutes
  6. Wipe pan clean with paper towel
  7. Butter one side of each piece of bread
  8. Place bread – butter side down onto pan, top one slice of bread with 3 slices of marble cheese, 1/4 cup of goat cheese, and red peppers
  9. On another slice, top with 3 slices of marble cheese, mushrooms, 1/4 cup of goat cheese and red peppers
  10. Grill all 4 slices until golden brown, and the marble cheese has melted
  11. Remove from heat, and top the mushroom melt with lettuce, the other with avocado and lettuce!
  12. Place the other grilled bread slices on top and enjoy!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

Tagged , , , , , , , ,

Chinese Vegetable Stir Fry!

chowmein

If you are ever craving Chinese food, but don’t want to pay for delivery, or have to wonder how fresh your take out is. Not to worry, this vitamin K, C and Calcium packed stir fry will fulfill all your needs! It’s so fresh, and takes less then 30 minutes to make… if you are quick, like me!

From researching here’s just a few benefits that I found of eating this delicious meal: Vitamin C helps keep your immune system in check. While vitamin K helps in creating bone density, and preventing blood clots. Calcium makes your teeth pearly white nd bones strong! That sounds pretty good to me!

*These instructions are guidelines only. Food handling, oven temperatures and cooking times may vary*

Prep time: 10 minutes Cook time: 20 minutes

What you need:

  1. 4 baby bok choy’s
  2. 1 celery stalk
  3. 1/2 cup sugar snap peas
  4. 1 bag of bean sprouts (rinsed)
  5. 1 tbsp of vegetable oil
  6. 1/2 tsp pepper
  7. 1/4 cup vegetable or chicken broth
  8. 1/3 cup of low sodium soy sauce
  9. Very large frying pan or wok
  10. Large bowl or container
  11. 4 cups boiling water

Let’s get cooking!

  1. Heat frying pan
  2. Add oil and pepper to pan – simmer for 3 minutes
  3. Add broth to frying pan
  4. In a kettle, boil 4 cups of water
  5. While water is boiling rinse bean sprouts well
  6. Place bean sprouts in a bowl with the boiling water for 5 minutes
  7. Drain sprouts then add to frying pan
  8. Rinse celery, snap peas, bok choy and cut the leaves off, chop up celery
  9. Add vegetables to the pan and stir
  10. Cover with lid and let cook for 10-14 minutes on medium heat, stirring often (until desired tenderness)

Enjoy!

Tagged , , , , , , , , , , , ,

Vegetarian black bean and spinach lasagna!

spinach1

I love spinach! I could eat it every day. In a salad, in a wrap, on my pizza, but I’ve never made a lasagna with spinach. Tonight is the night! One of the main reasons I love this beautiful green super food is because it has so many nutrients! Researching, I’ve read that this meal contains iron, fiber, vitamin A, C, K, carotenoids, calcium, and much more!

It is known to slow down certain cancers, to make your bones strong, lower blood pressure, and prevent eye problems! Spinach is so easy to incorporate into any meal!

Here is my delicious spinach lasagna and ‘no garlic bread’ pita crisps:

spinach2 spincah3

What you’ll need:

  1. A 13×9 oven safe lasagna dish
  2. 9 lasagna noodles (of your choice) I’m using the presto noodles
  3. Spinach – 2 cups
  4. Yellow peppers diced – 1 cup
  5. Red Peppers diced – 1 cup
  6. Black Beans (canned and rinsed) – 1 cup
  7. 800 ml of pasta sauce
  8. Cheese (shredded)
  9. Low fat Sour Cream – 1 cup
  10. Two tortillas
  11. Vegetable oil -1 tsp
  12. Roasted garlic
  13. Chili or paprika seasoning

How to prepare:

  • Preheat oven according to lasagna noodle instructions. I chose the presto noodles (because I am a little lazy)
  • 375F for me!
  • Rinse black beans in strainer
  • Brush pasta sauce on bottom of lasagna pan
  • Place 3 presto noodles on top of the sauce
  • Brush sour cream on top of the noodles
  • Distribute 1/2 a cup of black beans on top of the sour cream
  • Distribute half of the spinach, peppers and finally the pasta sauce on top
  • Place 3 lasagna noodles and repeat with the rest of the ingredients starting with the sour cream
  • Add remaining 3 noodles, and brush pasta sauce on top
  • Crumble the cheese over the sauce
  • (If you have sauce left over, pour around the sides of the noodles to prevent the noodles from becoming too crispy)
  • Cover with tinfoil
  • Bake for 40 minutes
  • Remove tinfoil and bake for another 10-15minutes
  • Let cool and enjoy!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

Pita Crisps:

  • Keep oven at 350F
  • Place two tortillas on a pan lined with parchment paper
  • Brush oil on tortillas
  • Sprinkle roasted garlic and chili powder on top
  • Bake for 10minutes or until ends are golden brown and crispy
  • Cool, break them up and enjoy
  • Would taste great with hummus too!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

Tagged , , , , , , , , , , , , , , , , , , ,

My Beloved Avocado…

photo2

How I love thee! Not only do avocados taste delicious, they make you feel full (help with weight loss) have anti-inflammatory nutrients (help to prevent arthritis) contain a ton of fiber, packed with carotenoids, and Vitamin C! They are also known to do wonders for your skin.

Many people use avocados for facials.. By mashing it up and using alone, adding organic honey or plain organic yogurt. For those with sensitive skin against harsh chemicals, this would be the perfect and most natural mask to use! Add a slice of cucumber to each eye and relax! (Cucumbers are known to reduce puffiness under your eyes.)

If you are scared you will eat your mask before it gets to your face, here is an awesome and easy vegetarian meal you can use avocados with!

I am not a nutritionist, or involved in any health practices. This information comes from extensive reading and research.

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

Quesadillas!

What you need:

  • Kidney Beans 1/4 cup
  • Black Beans1 1/4 cup
  • Crushed tomatoes 1/4 cup
  • Half of an avocado
  • Red peppers
  • Hot peppers
  • Shredded cheese
  • Tortillas

Preheat oven to 375F

  • Place parchment paper on baking sheet
  • Mash your avocado
  • Dice your peppers
  • Load up your tortilla, fold and even out the middle
  • Cook for 10minuts
  • Flip and cook for another 10mintues
  • Let cool for and serve!

q

*These are just guidelines. Oven temperatures may vary*

Tagged , , , , , , , , , , , , , , , , , , ,