Category Archives: Vitamin C

Spaghetti Squash… Spaghetti?

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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!

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Raspberry Flax Smoothie

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Raspberries are full of antioxidants! They are a good source of vitamin A, C and fiber! Organic raspberries carry more antioxidants, but using frozen ones will still give your benefits still too.
This great fruit helps manage weight loss and has many anti-cancer benefits!

Lets get smoothing!

1 1/2 cup of frozen raspberries
1/2 cup 90% lactose free plain yogurt
1 tbsp ground flax
1 tbsp organic honey

Add all of your ingredients to your magic bullet and blend until smooth!

Voila! Enjoy!

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*I am not involved with any health care studies, this information was found during extensive research.

Chinese Vegetable Stir Fry!

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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!

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Vegetarian black bean and spinach lasagna!

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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:

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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*

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My Beloved Avocado…

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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!

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*These are just guidelines. Oven temperatures may vary*

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Yogurt Passion Fruit Pops!

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From Brazil, the passion fruit smells exactly like the body wash you once bought. AMAZING! But it has a very acquired taste! It’s sweet when ripe, but mostly sour (to me)! I love what it is known for, and how rich it is in antioxidants. It is a very good source of fiber, and contains great levels of vitamin A (good for your eye sight, skin) and C (helps develop resistance against the flu.)

If you are on the go, or just want a quick vitamin A, C and fiber fix. This is a great option, and so easy to make. Passion Fruits are ripe when the skin is wrinkly and soft.

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

*These instructions are guidelines only. Freezing times may vary*

Yogurt gives you calcium, Vitamin D, Vitamin B12 and so much more!

Prep time: 10 minutes Freeze: 4 hours

What you will need:

  • 2 servings of Fat Free Vanilla Yogurt (200g)
  • 2 Passion Fruits of your choice
  • Popsicle sticks
  • Ice cube tray
  • Makes 12

How to make the pops:

  • I chose two passion fruits and divided my yogurt and passion fruit goodness in half
  • Scoop out the fruit and add to your yogurt
  • Mix it up, and divide evenly to your ice cube tray
  • Freeze for 4 hours or overnight
  • Pop out and enjoy! Rub hot water on the bottom of the tray if your having a hard time popping them out.

For more pops – just double the yogurt to 4 servings (400g) Makes 24

*Freezing times may vary, these are just guidelines*

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Fruit & Veggie Chip Mix!

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I’m a strong believer that what you eat reflects your skin, hair, and well being. I love that fruit and vegetables can heal, that they can cure health problems, and make you feel good! Food truly is, for the soul.

But don’t get me wrong, I can down a bag of sour cream & onion chips and a Twinkie in minutes! Which is one of the reasons I started making my own homemade treats.  Now lets be honest… many of us just don’t have the time to dehydrate an apple for 12 hours! So I always have a few fruits or vegetables in the kitchen, and I prepare food in advanced.  It’s a great way to stay on top of a snacking addiction, and fulfilling all of your cravings!

Lets get cooking!

Prep time: 15mins
Cook time: 45mins-3hours

Here’s what you need:

  1. 1 banana
  2. 1 apple
  3. 1 sweet potato
  4. A mandolin (for slicing)
  5. Parchment paper
  6. Cinnamon (optional)
  7. Salt (optional)
  • Preheat oven to 220F
  • Place parchment paper on your pans
  • Wash apple & potato
  • Slice banana very very thin with a knife (Penny size thin)
  • Slice apple with mandolin or sharp knife (Loonie size thin)  You can core the apple or leave it in, some people prefer the core in (less crispy.)
  • Slice sweet potato with knife or mandolin.  About 2cm thin
  • Place fruit & veggies on pans (make sure the pieces are not touching or overlapping)
  • Cook bananas for 30-45 minutes turning halfway through until crispy and no longer gooey
  • Remove from oven, cool on rack.
  • Continue cooking sweet potato & apple for the remanding 2hours and 15mintues. Turning half way through, swap racks if using two trays. Cook until crisp!

The thicker the fruit or vegetable – the longer you will have to cook! You will know when it’s the crispiness you desire.

Let cool on a rack & voila! A healthy chip mix!

*Sprinkle cinnamon & brown sugar on apples and store separately if desired.
Sprinkle salt on the sweet potatoes if you really want a delicious chip fix!*

Store in an air tight container.

Oh and did I mention your dog can eat all of that too? Only if you have left them plain of course and you have taken the apple seeds out. Apple seeds are very, very bad for dogs!!

Now the benefits!

Apples:
Cardiovascular benefits, an antioxidant, high in fiber & vitamin C

Bananas:
Great for your eyes, high in vitamin B6, C, manganese, fiber & potassium

Sweet potatoes:
An antioxidant, high in vitamin A, C, manganese, B6, fiber, B5 + so much more!

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

*These instructions are guidelines only. Freezing times may vary*

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