Tag Archives: vitamin c

What to do with all that kale?

So you’ve purchased a bunch of kale, made a couple salads, but still have a few pounds of kale left!

Salad is fun, a couple times a week! But what are you to do with all of that kale?

Here’s are 4 easy and healthy ideas to help ensure those leafy greens won’t go to waste!

But firstly, what are the benefits of kale?

•Kale has 2.5 grams of protein per cup
•High in Vitamin K (bone health)
•High in fiber
•Antioxidant (cancer fighting)
•Good source of Vitamin A & C
•High in calcium

Now let’s get cooking!

1. Kale Wraps!

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Make these veggie kale wraps in under 5 minutes! Just add some peppers, kale, cheese and honey dijon!

2. Quinoa Topper!

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•Cook quinoa as directed on package
•Dice up kale, green onions, peppers, and or tomatoes
•Add 1 tbsp of olive oil and 1 tsp of lemon juice per cup of quinoa
•Mix it up and enjoy

3. Pizza night!

Pizza kits are the best! With whole wheat & thin crust options now available, you can make a homemade pizza that the whole family can enjoy!

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We made half meat and half veggie (for me) The left side toppings include:

Giant olives, orange & red peppers, cheese and kale!

You can also substitute the pizza sauce with a pesto mix and scratch the cheese.

4. Scrambled eggs!

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Some other great ideas to incorporate kale into your meals are:

•Smoothies
•Kale chips
•Stir fry
•Soups

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Lychee Benefits

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Love this little fruit! It’s sweet, juicy and nutritious.

Filled with goodness, lychees are high in fibre, phosphorous, Vitamin C, antioxidant fighting powers and more!

Known to cure diseases and sore throats. Even the stem and bark has been proven to cure many ailments.

Having to peel any fruit or food also helps to curb cravings. By concentrating on the food your eating, it keeps your mind busy and allows you to enjoy it. Instead opening up a box of cookies and diving in. You’ll have no regrets after and a fuller stomach!

Pair this fruit with your morning smoothie, on top of a salad, or blended into a dressing!

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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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