Avocado Fruit Cup with Chia Yogurt Dressing

On average, fruits and vegetables have very high water content. But unlike water you may drink from the tap or bottle, fruits and vegetables also contain essential antioxidants, phytochemicals, and macro- and micronutrients.

Eat Your Water – Don’t Just Drink it.

Grapefruit, blueberries, pear, orange, mango, and strawberries, are all water-rich fruits (75% + when it comes to their water content). Greek yogurt also contains around 80 percent water, and chia seeds help the body soak in all of that water! Avocado adds some healthy fats to help you feel full, but feel free to omit if you prefer.

Serves: 6 (you can also eat all 6 servings yourself!)

INGREDIENTS:

  • 1 avocado
  • 1 grapefruit
  • 1 pear
  • 1 orange
  • 1 mango
  • 2 handfuls of blueberries
  • 4 handfuls of strawberries
  • ½ lemon, juice squeezed
  • ½ lime, juice squeezed
  • 1/4 cup Greek yogurt
  • 5 finally chopped mint leaves
  • 1/4 cup chia seeds

DIRECTIONS:

Wash, peel, core, remove seeds (if necessary) and cut into desired size pieced fruits. Add to a bowl.

To make the dressing, in a separate bowl whisk together Greek yogurt, lemon and lime juice, chopped mint and chia seeds. Pour over the fruits and mix just enough to combine. Serve chilled. Store covered in the refrigerator for up to two days.

Top Tip: The longer you leave the chia seeds, the more they soak up the water. This also provides an interesting texture to the dish and is well worth a try.


Doctor Murad

 Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

 

 

 


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Keep your immune system strong with the immune-booster soup

It’s that time of the year where our immune systems may be weakened. To keep your immune system strong and to keep colds and flu at bay, eat a variety of foods that provide vitamins, minerals and phytonutrients, particularly those rich in vitamin C, beta carotene and zinc.

Below is a super easy chicken soup recipe that utilize different ingredients to boost your immune system.

The Ultimate Immune-Boosting Soup

Recipe by: By Davida @ The Healthy Maven

Before I set you free to make this recipe, I wanted to share why I chose to use certain ingredients. I’m totally fascinated by the health benefits of various foods, so I hope you geek out to this stuff too!

Mushrooms– the soup is made in a mushroom broth (simmering mushrooms for an hour+) and mushrooms are a power food that contains Ergothioneine, a powerful antioxidant that helps to eliminate free radicals. They’re also a powerful source of Vitamin D.

Coconut Oil – contains two important anti-viral compounds, lauric acid and caprylic acid. Together these help ward off bacterial and viral infections.

Garlic – eating garlic can actually boost the number of virus-fighting T-cells in your bloodstream. It also contains alliin which converts to allicin, which is believed to be the major antibacterial compound in garlic.

Turmeric – probably best known for its ability to fight inflammation, turmeric contains a powerful antioxidant called curcumin which is responsible for this decrease in inflammation that is oftentimes found to be related to various illnesses.

Bok Choy – it is very high in Vitamin A, which is essential for a properly functioning immune system, while also containing high amounts of vitamin C, an antioxidant that shields the body from free radicals.

Kale – I don’t even know where to begin with the powerhouse that is kale. It’s packed full of iron, which is essential for your body working at its ultimate level, along with being a great source of vitamins and antioxidants. When they say “eat your kale”, EAT YOUR KALE!

    Ingredients

  • 1 T coconut oil
  • 1 large yellow onion, chopped
  • 6 garlic cloves, minced
  • 2 celery stalks, sliced
  • 1 lb shitake mushrooms
  • 1 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tsp turmeric
  • 12 cups water
  • 4 heads baby bok choy, bottoms chopped off
  • 1/2 head kale, chopped
  • optional: 1 tablespoon freshly grated ginger

    Instructions

  • Chop off the bottom of the stem from your mushrooms and discard. Seperate stems from tops and slice tops and remaining stem if necessary, into large pieces. You will only discard the very bottom of the stems, not the full stems as they contain many nutritional benefits!
  • Heat up coconut oil in a large pot over medium heat.
  • Add onions and sauté for 5 minutes or until translucent.
  • Add in garlic and cook for 1 more minute.
  • Add in celery and mushrooms and sautee for about 10 minutes or until mushrooms have wilted.
  • Add in spices (including ginger, if using) and water and bring to a boil.
  • Then let simmer, covered for 1 hour or as long as you want (the longer you leave, the better!)
  • Add bok choy and kale in the last 10 minutes of cooking to wilt.
  • Serve warm or store for up to 1 week in the refrigerator.

Recipe by: By Davida @ The Healthy Maven

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Lemon, Ginger and Turmeric Detox Tea

Toxins are all around us, effecting the way we feel, look and function on a daily basis. Fortunately, ridding your body of these aggressors doesn’t have to mean committing to a week-long juice cleanse or a dangerously restrictive diet. Incorporating simple, healthy choices is usually enough to give your bodys clean-up crew the nudge that it needs.

One of our favorite go-to detox remedies is sipping on a Lemon, Ginger and Turmeric Detox Tea before bedtime, when our bodies are most efficient with cell turnover. Here are the purifting benefits from this powerful trifecta:

Lemon:

to heal and flush kidneys. Because it contains high levels of Vitamin C, it can also protect against environmental aggressors and free radicals.

Ginger:

to serve as a natural anti-inflammatory and improve digestive health.

Turmeric:

for its antioxidants and anti-inflammatory properties.

tea

RECIPE

Makes one cup of detox tea
Ingredients

  • 1-2 lemon slices
  • 1 tsp ginger root, freshly grated
  • 1 tsp turmeric root, freshly grated

Directions

Combine lemon slices, ginger root, and turmeric root in a saucepan with 1.5-2 cups of water
Heat on high heat for 5-10 minutes without letting mixture come to a boil
Strain the liquid, removing lemon, ginger, and turmeric from pan
Pour liquid into a mug and top with fresh lemon slice for added flavor.

Doctor Murad Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

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Pumpkin Pie Chia Pudding by Dr. Murad

I do promote a bit of indulgence over the holiday season in order to live a balanced life, but many us of don’t even realize the number of calories hidden in some of the dishes. If you are looking for a lighter dessert that captures all that holiday flavors, I would recommend this Pumpkin Pie Chia Pudding.

Below I have listed the health benefits of 3 of my favorite ingredients:

Chia seeds:

Often named a miracle seed, the vitamins, minerals and nutrients found in chia seeds are excellent for skin regeneration. With a little help from its omega-3 and omega-6 oils, this superfood works to build and repair tissue for more radiant skin. They are also considered a complete protein and wonderful for your digestive system

Pumpkin:

I always talk about Eating Your Water and pumpkin is no exception. Being composed of roughly 90% water, the seasonal favorite is a fantastic source of hydration for your body. Pumpkins are packed with vitamins and minerals (including vitamin C), helping to brighten the skin and boost collagen production.

Pomegranate:

With a high water concentration and an impressive combination of Vitamin C and powerful actives, pomegranates help to protect the body against free radical damage while boosting skin elasticity and hydrating at the cellular level. Pomegranate seeds are also an excellent digestive aid and full of anti-aging benefits for the skin.

Pumpkin Pie Chia Pudding Recipe

Makes 4 small servings

Ingredients

  • 6 teaspoons of chia seeds
  • 1 cup of fresh pumpkin puree (simply peel, chop, roast and blend to make the freshest pumpkin  I always make lots and use the rest for soup or this baked oatmeal recipe)
  • 1 1/2 cups unsweetened almond milk
  • 2 tablespoons pure maple syrup
  • 1 teaspoon vanilla
  • 1/2 to 1 teaspoon pumpkin pie spice
  • 6 tablespoons of pomegranate seeds
  • Zest of one orange, freshly grated

Directions

Combine the pumpkin, milk, syrup, vanilla, 2 teaspoons of chia seeds (this helps to set the mixture) and pumpkin spice in a blender until evenly mixed.
Using 4 small glasses, place one tablespoon of pomegranate seeds and 1 teaspoon of chia seeds at the bottom of each glass. Top with the pumpkin mix.
Set in the fridge for at least 2 hours, preferably overnight.
Top with grated orange and the remainder of the pomegranate seeds,.

Top Tip: Try adding 2 tablespoons of peanut butter to the mix for a creamy consistency and a wonderful nutty flavor.

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Easy to make Creamy Butternut Squash Soup.

Soup is a great choice for the colder winter months of the year. It’s easy to prepare and can be a perfectly hearty and warming dish on a chilly day. We want to share this easy recipe by Kim Ruzycki from Foodmatters.com

pumpkin-soup-contributor

This is a classic, cozy, plant-based soup made with warm, grounding ingredients. Soup is a food that is meant to be eaten slowly and savored. The white vegetables and spices contain cleansing antioxidants, and the butternut squash in this soup contains an abundance of vitamins A and C – amazing antioxidants for your skin and immune system. Enjoy!

INGREDIENTS
2 tbsp olive oil
2 garlic cloves, finely chopped
1/2 tsp grated fresh ginger, or ginger powder
1/2 medium white onion, chopped
1 large butternut squash, peeled and diced
4 cups vegetable broth (1 box container)
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp red pepper flakes (optional)
1/2 cup pumpkin seeds (garnish)
Fresh ground sea salt and pepper

METHOD

  • In a large soup pot, sauté the onion in the olive oil over medium-low heat for five minutes.
  • Add garlic, ginger, spices, sea salt and pepper and cook for another 5 minutes.
  • Add the squash and cook for an additional 10 minutes.
  • Stir in the vegetable broth, bring the soup to a boil and then simmer for about 15 minutes or until the squash is tender and can be pierced easily with a fork.
  • Turn the heat off the soup and purée with an immersion blender. If you do not have an immersion blender you can let the soup cool a bit and blend it in small batches in a blender, then return it to the stove to heat.
  • Serve garnished with the pumpkin seeds.

Recipe by Kim Ruzycki from Foodmatters.com
Kim Ruzycki is a Integrative Health Coach creating healthy, plant based recipes and sharing her knowledge in an effort to help people eat mindfully and live vibrantly.

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DIY Vitamin Boosters

Now that the weather is getting warmer, it’s very tempting to reach for an unhealthy soda. We want to share these easy to make healthy alternatives from the Food Matters Team.

DIY VITAMIN BOOSTERS

Water makes up 60-80% of our entire body mass, so it makes sense that when we don’t consume enough, all kinds of issues start to occur!

Consuming plenty of water each day is critical for your body to work at its best, so if you’re not getting enough, your body will start to send a whole range of signals to let you know that you need to top up. Some of these signs include headaches, dizziness, and clogged pipes. Read more about 10 signs you need more hydration.

We know drinking liters of water can be challenging but before you head to the store to buy flavored water, loaded with sugar and additives – or worse, soda, try making some homemade versions like these 3 versions, packed with fresh fruit, veg and herbs, your taste buds will be dancing and you’ll never get bored again

1-inch piece of ginger, thinly sliced
1/2 grapefruit, thinly sliced
1 lemon, thinly sliced

Fill a medium sized glass jug, with filtered water and add sliced fruit.
Stir well to invigorate the water with flavors and sip throughout the day.

Source www.foodmatters.tv
Source www.foodmatters.tv

1 small cucumber, thinly sliced 1 lime, thinly sliced
Handful of mint

Fill a medium sized glass jug, with filtered water and add sliced fruit.
Stir well to invigorate the water with flavors and sip throughout the day.

Source www.foodmatters.tv
Source www.foodmatters.tv

1 cup fresh or frozen mixed berries
Handful of mint

Fill a medium sized glass jug, with filtered water and add sliced fruit.
Stir well to invigorate the water with flavors and sip throughout the day

Source www.foodmatters.tv
Source www.foodmatters.tv

Source www.foodmatters.tv

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Avo + toast + beetroot cream cheese recipe

Smashed avocado on toast is one of our favorite go-to savory snacks but @vibrantandpure took it to new heights. Here is her recipe for one of the toppings

Za’atar beet cashew spread

  • 1/2 cup soaked cashews
  • 1/4 cup to 1/2 cup of water (start with a small amount of water and increase until you achieve a creamy sauce-like consistency, you can always add more water but you cannot take it away)
  • 1/2 a raw peeled beet
  • 2 garlic cloves
  • 1 tsp lemon juice
  • pinch of sea salt
  • 1 tbsp olive oil
  • 1 tbsp za’atar
vibrantandpure
Photo by @vibrantandpure

Combine all ingredients in high speed blender and serve

Recipe and photo by @vibrantandpure

Avocados contain many essential vitamins and minerals and are very high in omega 3 fatty acids.

Beetroot cream cheese recipe

  • 1 tablespoon lemon juice
  • 1/4 cup finely snipped chives
  • 250g Cream Cheese
  • 425g cooked beetroot that have been cooled to room temperature

Combine all ingredients in high speed blender and serve

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Asparagus Orange salad

Fruits and vegetables are your best sources of water, fiber, and a huge range of macro- and micro-nutrients, including phytochemicals that are nature’s most powerful antioxidants. These foods should make up the bulk of your diet. With the amazing produce spring brings, one of the best ways to enjoy it is in a fresh salad.

Asparagus Orange salad

  • 1 pound thin asparagus
  • 1-½ cups watercress
  • ½ small red onion, very thinly sliced
  • 1 orange cut into 12 segments
  • 1 tablespoon fresh orange juice
  • 1 teaspoon orange zest
  • 1 teaspoon stevia
  • 1 tablespoon red wine vinegar
  • 2 teaspoons sunflower seeds
  • 2 tablespoons extra virgin olive oil
  • Pepper to taste

Blanche the asparagus for 2 minutes in boiling water. Rinse under cool water to cool.
Place in a serving dish and combine with watercress, onion, and orange segments.
Combine the orange juice, stevia, red wine vinegar, and sunflower seeds in a small bowl, whisk in the oil, and drizzle dressing over salad. Season with freshly
ground black pepper.

Makes 4 servings

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New Year, New You…. Breakfast and brunch recipe ideas

Easy recipes to help you keep your New Year’s resolutions. And don’t forget Dr. Murad’s Pitcher of Health 80/20 rule: 80% of the time, commit to eating a healthy diet; the other 20% of the time it’s ok to splurge on your favorite comfort foods or desserts. Enjoy!

Maple cinnamon granola

INGREDIENTS

6 cups of oats

half a cup quinoa

1 Cup of Maple syrup

2 tbsp cinnamon

1 tsp vanilla extract or half the seeds of a vanilla bean.

3 tbsp melted coconut oil

1 cup  almonds

1 cup macadamia nuts

1 cup pecans

1 cup sunflower seeds

1 cup pumpkin seeds

1 cup unsalted cashews

half a cup chia seeds

half a cup hemp seeds

2 cups dried cranberries

shredded unsweetened coconut.

Preheat your oven at 375 F, and line 2 baking sheets with foil. In a big bowl add oats, nuts and seeds, chia seeds and quinoa. In a smaller bowl mix maple syrup , cinnamon, vanilla and melted coconut oil. add it to the oat mixture and stir with a wooden spoon and divide in the lined trays. If you want to add a bit more of Maple syrup, feel free. Before putting the trays in the oven, the mixture shouldn’t be too dry.

Bake for 35 minutes, stirring the granola every 5 minutes.

When ready, Place the trays on cooling racks for 20 minutes, add the cranberries, hemp hearts and shredded coconut.Store in airtight containers and share with your friends !

Recipe from Dialas Kitchen

Butternut Squash and Black Bean Quesadillas

Butternut-and-Black-Bean-Quesadillas1photo by Maya Visnyei

Yield: 4 quesadillas

Ingredients

  • 5 cups butternut squash, peeled and cubed
  • 1/2 tsp cumin
  • 1/2 tsp cinnamon
  • 1 tsp chili powder
  • pinch of salt and pepper
  • 1 Tbsp olive oil
  • 1 x 14 oz can black beans, rinsed
  • 2 cups grated cheddar cheese (or Monteray Jack or Mozzarella)
  • big handful of cilantro, chopped
  • 8 tortillas

Method

Preheat the oven to 350 degrees.

In a large bowl, toss your cubed squash together with the spices and olive oil until its well coated.

Spread it out evenly on a baking sheet and place in the oven for 20 minutes.

Remove from the oven and add the beans to the baking sheet. Give everything a stir and again, spread it out evenly on the sheet. Place back in the oven for another 20 minutes.

Drizzle a bit of oil in a skillet over medium heat. Place a tortilla down and spread 1/4 of the squash and bean mixture right to the edge of the tortilla. Sprinkle 1/2 cup of grated cheese and then a bit of cilantro. Top it with another tortilla. Place a plate on top and press down firmly. Cook for about five minutes until the tortilla is golden and the cheese is beginning to melt. Carefully flip the quesadilla over and cook for another five minutes on the other side.

Repeat with the rest of your tortillas and squash. Cut the cooked quesadilla into quarters like a pizza and serve with guacamole, sour cream and salsa.

Recipe from Sweet Potato Chronicles

Ricotta Crèpes with Whipped Ricotta, Citrus, Honey, and Mint

Author: Alanna Taylor-Tobin {The Bojon Gourmet} (crèpes adapted from Good to the Grain by Kim Boyce)

Photos by Alanna Taylor Tobin

Serves: 4 servings
Lacy gluten-free ricotta crèpes are topped with ricotta whipped cream, rounds of winter citrus, torn mint leaves, and a generous drizzle of honey.
Ingredients
Crepes:
  • ⅓ cup (1.25 ounces / 35 grams) GF oat flour
  • ⅓ cup (1.5 ounces / 45 grams) millet flour
  • ⅓ cup (1.75 ounces / 50 grams) sweet white rice flour
  • ¾ teaspoon fine sea or kosher salt
  • 2 large eggs
  • 2 tablespoons unsalted butter, melted and slightly cooled
  • 1 tablespoon honey
  • 1 cup (8 ounces / 235 ml) whole milk (more as needed)
  • 1 cup (8 ounces / 235 ml) whole milk ricotta
  • ghee or butter, for cooking the crèpes
Ricotta Whipped Cream:
  • ½ cup (4 ounces / 120 ml) heavy cream
  • ½ cup (4 ounces / 120 ml) whole milk ricotta
  • 1 tablespoon honey
  • ½ teaspoon vanilla extract
Toppings:
  • 2 Cara Cara (or navel) oranges
  • 2 blood oranges
  • 4 small tangerines
  • 8 small kumquats
  • a handful of small, pretty mint leaves
  • a few tablespoons honey, for drizzling
Instructions
Let’s make crèpes!:
  1. In a large bowl, whisk together the oat, millet and sweet rice flours with the salt. Add the eggs, butter, honey, and ¼ cup of the milk and whisk to form a smooth, thick batter. Gradually whisk in the remaining milk, then the ricotta. If the batter is thick, add a tablespoon or two of more milk to thin it. (I usually add an additional 2 tablespoons, but I recommend making a tester first to make sure you need it.)
  2. Heat an 8-inch crèpe pan or skillet over medium heat. Add a small pat of ghee to the pan and use a scrunched up paper towel to wipe it around the pan; you just want a super-thin layer of ghee to prevent stickage, but not so much that the batter slips and slides all over the place when you swirl it around the pan. When the pan is hot, grasp it in your left hand (if right-handed) and pour ⅓ cup of batter onto the left side of the pan. Quickly tilt the pan to the right, shuffling it to spread the batter evenly into a thin layer that coats the bottom of the pan.
  3. Place the pan back on the flame and cook the crèpe on the first side until the edges are golden and the top is fairly dry, about 2 minutes. Slide a thin metal spatula under the crèpe to make sure it hasn’t stuck (I like using a tiny offset spatula), then grasp an edge with both sets of fingers and flip it over. (Or use a wide metal spatula to flip if you haven’t burned off all your fingerprints yet flipping crèpes.) Cook the crepe briefly on the second side until cooked through, about 1 minute. Fold the crèpe into quarters and slide it onto a large, covered plate to keep it warm.
  4. As you work, adjust the heat under the pan as needed. You want enough heat to give the crèpes a lacy look, but not so much that the pan smokes or the batter goes crazy when you pour it into the pan.
  5. Cook the remaining crèpes, repeating the ghee-spreading, batter-shuffling, finger-burning process. It will take a good half hour to get them all cooked.
Meanwhile, make the ricotta whipped cream:
  1. In the bowl of a stand mixer fitted with the whip attachment, combine the heavy cream, ricotta, honey, and vanilla. Whip on medium-high until the mixture holds soft peaks. Cover and chill until needed.
Prepare the citrus:
  1. Rinse and dry the fruits.
  2. Cut the ends off of an orange. Place the orange cut-side down on a cutting board and use a sharp chef’s or serrated knife to pare away the skin and pith, following the curve of the fruit. Turn the orange on its side and cut into thin rounds, removing any seeds. Repeat with the other oranges and tangerines. Slice the kumquats into thin rounds and remove the seeds.
Serve:
  1. Re-warm the cooked crèpes in the hot pan, and place two on each of four plates. Divide the citrus rounds over the crèpes and top with some pretty, small mint leaves (or tear large ones into pieces). Spoon some ricotta whipped cream to the side of each crèpe and drizzle the whole thing with a bit of honey. Serve immediately.
Notes
The crèpe batter can be made up to 1 day ahead and chilled. Give it a stir before cooking. Cooked crèpes will also keep, refrigerated airtight, for up to two days. Reheat before serving.

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Roasted Yam and Eggplant Tacos with Chipotle Mayo and Crunchy Tortilla Chip Garnish

Que-Pasa-Full-Size-Pic

Innovative, yet original. This tacos are like nothing you’ve seen before. Taking in your daily dose of healthy veggies doesn’t have to be boring, you can change up a traditional recipe to accommodate for your dietary restrictions and preferences. Healthy and delicious, these tacos will please everyone in the family. Try it this weekend and let us know on the comments below how you liked it!

INGREDIENTS

1 Batch Oh She Glows Life-Affirming Nacho Dip
1 Bag blue corn Organic Tortilla Chips
1 Bag blue corn soft taco shells
2 Big yams
2 Japanese eggplants
2 Tbsp coconut oil (or oil of choice)
3 Cloves garlic (minced)
1 Can black beans
1 Jar Organic Salsa
2 Limes
1 Bunch green onion (or red onion) (chopped)
1/2 c. Chipotle mayo (just stir a bit of chipotle spice into Vegenaise)

DIRECTIONS

1. Start by making a batch of Oh She Glows Life-Affirming Nacho Dip, but stop after you’ve completed the ‘cheese’ step (so, don’t add the spinach, onions or marinara sauce).

2. Preheat oven to 400F. Slice yams and eggplant vertically into strips. Toss with coconut oil (or oil of choice) and garlic, then lay on a parchment lined baking sheet and cook for 25 minutes or until golden.

2. Next, add a can of drained black beans to a small pot on the stove over medium heat. Add the juice of one lime and salt. With a wooden spoon, mash the beans slightly as you stir and cook until soft (about 10 minutes).

3. Heat your soft taco shells in the oven and then begin assembling: add a big dollop of citrusy black beans to each shell, a bigger dollop of nacho dip, roasted vegetable wedges, a spoonful of organic salsa, a squeeze of lime, a sprinkling of red or green onions (or both), a fat drizzle of chipotle mayo and — the piece de resistence — a big handful of crumbled tortilla chips.

4. Fiesta time! Hope you enjoy.

Recipe by Erin Ireland, can be found here.

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