Spice Up Your Salad At Home!

When most people think of salads, they think of them as boring. But guess what… they don’t have to be! Here is a wonderful example of a way to spice up your salad. Share this wonderful recipe with family and friends!

Black Bean Salad:

What you will need: (Serves 4 people)

2 cups dried black beans

1 1/2 tbsp. coriander chopped

1 tbsp. fresh parsley chopped

1 tbsp. lime juice

1/4 tsp. salt

1/4 tsp. black pepper

1/2 cup tomatoes chopped

1/2 cup avocado peeled and diced

2 tbsp. shallots chopped

1 tbsp. green chili seeded, minced

4 cups salad greens

Preparation:

1. Soak the beans overnight. Drain, rinse and place them into a medium size pot. Cover them with water and cook up to 2 hours until the beans are softened.

2. Combine the coriander, parsley, lime juice, salt and pepper in a bowl and whisk. Add beans, tomato, avocado, shallots, and chili and toss well. Cover and chill for 2 hours. Combine with the salad greens shortly before serving!

Photo Credit: http://www.trialx.com

For more great recipes: Healing Foods: Cooking for Celiacs, Colitis, Chron’s, and IBS by Sandra Ramacher

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Oat Granola.. A Nice Treat!

A wonderful, delicious recipe for all.. that is if you like granola!

What you will need: (Makes about 6 cups)

3 cups rolled oats

1/2 cup sunflower seeds

1/2 cup almonds, halved or chopped

1-2 teaspoons ground cinnamon

1/4 teaspoon salt

1/4 cup oil (your choice)

1/4 cup pineapple juice

1/2 cup mashed banana

Directions:

  1. Preheat the oven to 350 degrees
  2. Combine oats, seeds, almonds, cinnamon, salt in a large mixing bowl
  3. In a blender, combine oil, pineapple juice, and mashed banana — blend briefly
  4. Pour the liquid over the oat mixture and blend together well
  5. Spread on a large pan (cookie sheet with edges) and bake for 40-45 minutes stirring the granola 2 or 3 times
  6. When lightly brown, remove from the oven. It will get crispier as it cools down
  7. Store the cooled granola in a tightly capped glass jar

Photo credit: www.kingarthurflour.com

For more fabulous recipes: Get The Sugar Out by Ann Gittleman

Top 10 Tips to Eliminate Sugar

If you haven’t already read Get The Sugar Out by Ann Louise Gittleman, MS, CNS — I suggest you do! Here are 10 great tips she gives on eliminating sugar in your diet.

1. Stop adding sugar to your foods like cereals and fruits as well as drinks like tea and coffee! Keep it out of sight to avoid being tempted by it.

2. Refined carbohydrates like white rice, white bread, and white pasta are covered with sugar. Stick to whole grain carbohydrates to help eliminate sugar.

3. Poultry, meat, fish, and eggs are SUGAR free. Legumes, grains, nuts, vegetables, and fruits may have natural occurring sugars but they are all full of nutrients and fiber to help balance blood sugar.

4. Dilute concentrated sweeteners like honey with water or mix sweeter foods like granola with plain cereals and nuts.

5. Fat-free foods aren’t always the best. Sometimes there is two or more times more sugar found in fat-free foods than regular versions of food.

6. Always go for unprocessed. The more natural, the better. For example, choose an orange over orange juice, and an apple over applesauce.

7. Pay attention to food labels. Look at how many grams of sugar are listed on the food label as well as the ingredients!

8. Remember, your tastes can change. Eating a high sugar diet can result in nutrient deficiencies. Stick to lowering your sugar, your body and mind will thank you in the long run!

9. Stabilize your blood sugar by listening to your body. Keep a diary and see when your body is trying to tell you something after eating a certain food.

10. Always aim for balanced meals. You will have better energy, moods, and be able to focus more clearly without the temptation of sugar around!

Pomegranate Hummus

Chickpeas are boiled, mashed, and mixed with few ingredients to make hummus. Chickpeas’ fiber, protein, iron, and B vitamins make hummus a satisfying and nutritious dip! Hummus can serve as a dip or spread that is vegan-friendly, gluten-free and can be a common food for those with food allergies. Are you a fan of hummus? Try this amazing recipe!

Pomegranate hummus: Developed by Alex Caspero

Ingredients:

  • 15 ounce can of garbanzo beans, drained and rinsed
  • 2 garlic cloves
  • 1/3 cup tahini
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • 4 tablespoons pomegranate juice
  • 2 drops hot sauce
  • 1/8 teaspoon of salt
  • 1/4 cup pomegranate seeds

Directions:

  1. Place chickpeas, garlic cloves, tahini, salt, lemon, hot sauce, and 1 tablespoon of pomegranate juice in a food processor. Process until the hummus is pureed.
  2. Scoop the hummus into a bowl and top with 3 tablespoons of pomegranate juice. Using a knife, swirl in the juice.
  3. Top with pomegranate seeds.

Nutrition Information:

Calories: 74; Total Fat: 5g; Sat. Fat: 1g; Chol.: 0mg; Sodium: 95mg; Carb: 6g; Fiber: 2g; Sugars: 1g; Protein: 2g; Potassium: 82mg; Phosphorus: 63mg

For more great Recipes visit Alex’s awesome website: http://delicious-knowledge.com/

Baked Apple Chips Recipe

These nutritious apple chips are easy to make and a healthy snack! This recipe serves 8 people and was developed by Lindsay Livingston.

You only need:

4 apples & 2 teaspoons of cinnamon

Directions:

  1. Preheat the oven to 225 degrees F.
  2. Core the apples if desired. Slice the apples as thin as possible and place on a greased baking sheet and sprinkle with cinnamon.
  3. Bake the apple slices for one hour and then flip the slices over for another hour.
  4. Let the slices cool completely and store them in an airtight container.

Nutrition Information:

Calories: 49; Total Fat: 0g; Sat. Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Carb.: 13g; Fiber: 3g; Sugars: 9g; Protein: 0g; Potassium: 100mg; Phosphorus: 10mg

Be realistic this New Year!

Happy 2014! New Year’s Day is one of the biggest days where we all set our year resolutions and a lot of the time these resolutions deal with weight loss. Let’s be realistic this year and set goals we know we can stick to!

START SMALL. We all want fast results, but being realistic means setting small goals and working our way up to where we want to be. Make a small, realistic goal each week to feel successful and look forward to achieving something new!

EAT MORE VEGETABLES.. AND FRUIT. By filling your plate for every meal with non-starchy vegetables and choosing to eat fruits wisely as snacks, you will be surprised how healthy you will begin to feel and might even see the weight start coming off just by switching to this simple advice! It may be extremely hard at first to get used to, but remember always start small! If you’re not used to eating vegetables at every meal, gradually introduce them into one or two of your meals and you will be surprised how fast your habits can change!

WHOLE GRAINS, WHOLE GRAINS, WHOLE GRAINS. Ideally as a nutritionist, we want everyone to eat only whole grains although the recommendation is make half your grains whole grains. If you want to feel fuller longer, I suggest that you eat as many whole grains as possible when it comes to choosing a grain. This will make you feel full because of the added fiber whole grains add to our diet! And remember, our bodies don’t require that many grains to survive, so slowly start cutting back if you are a grain-lover!

PORTION OUT YOUR FOOD. This can’t be stressed enough. Although it may be a lot easier said than done, once you get into the habit of portioning your food out, your body will thank you! With all the over-sized portions out there, especially in restaurants, we have tricked our minds and bodies into thinking we need more food when we really don’t. This may be a challenge at first, but trust me, it will become a lifestyle habit.

GET THE SUPPORT YOU NEED. It takes a lot to be successful if you don’t have people supporting you along the way. Find those who will support your goal and stick to it. If you need extra motivation and are lacking willpower, it’s important to find friends, family, or possibly a dietitian to help you many steps of the way!

2013 in review

Thanks to all my followers! I love you all.

The WordPress.com stats helper monkeys prepared a 2013 annual report for this blog.

Here’s an excerpt:

The Louvre Museum has 8.5 million visitors per year. This blog was viewed about 190,000 times in 2013. If it were an exhibit at the Louvre Museum, it would take about 8 days for that many people to see it.

Click here to see the complete report.