Tag Archives: antioxidants

Simple Smoothie

28 Mar

Staying active, particularly in stressful times, is important. Whether hopping on a bike for a ride, putting athletic shoes on to take a power walk, or picking up weights for a resistance workout, maintaining an active lifestyle is crucial to good health.

After a workout, there is nothing like muscle recovery in the form of a smoothie. It’s icy, refreshing, and packed with nutrition. I make mine from scratch, so I control the ingredients. There is no unwanted sugar, and I can customize the smoothie to my mood-or to what I have on hand. This is what my smoothie consisted of today.

Simple ingredients for a protein smoothie

I pulled out frozen raspberries, plain greek yogurt, chia seeds, cottage cheese, peanut butter powder and milk. The stick blender easily brings it all together. These ingredients are easily customizable for dietary preferences, food intolerances, and allergies. And if you think you can’t have fruit with a low carb lifestyle, keep reading my friend.

Some fruit is okay to include, in moderation, with a low carb lifestyle. And since variety is crucial to a healthy diet don’t ditch fruit entirely, even on a keto diet. Just make informed choices. Did you know that raspberries can be keto friendly? They are a low carb fruit-about 5 net carbs per 100 grams. Since these little berries are packed with vitamins and antioxidants, go ahead and inlcude them (in small amounts) in your meal/snack rotation.

So here is how I built my smoothie from the ground up. I put frozen raspberries into my mixing cup. The chia seeds and peanut butter powder went over the berries. The dry ingredients on the bottom with the fruit makes it easier to mix into the smoothie.

I put the dry ingredients over the berries so they would mix in easily.

Next I added a splash of milk, chia seeds, and peanut butter powder.

Just a splash of milk.

I kept layering the ingredients, so in went the keto friendly protein packed greek yogurt and cottage cheese. Oooh, this was shaping up to be yummy!

Protein packed keto friendly yogurt and cottage cheese went in next.

That’s it. No added sugar or sweetener needed here. The berries will hit that flavor point in this drink. To finish off this delectable treat, I simply put the stick blender in the cup and turned it on. The mixture became velvety. Since the berries were frozen, this frosty treat is already nice and cold! But still, you can add some ice to really chill it down.

Whip this with the stick blender till creamy.

Pour this cold refreshing treat into a glass, add an eco friendly straw, and enjoy your post workout protein recovery drink!

 

Enjoy a Keto friendly high protein treat any time of day!

 

Other add ins for my smoothies inlcude almond or soy milk, unsweetened cocoa (great antioxidants!), an egg white (pasteurized for safety), kale, mint, basil, and crushed ice. Take walks, ride a bike, and stay active. And afterwards, enjoy a delicious treat like a fresh protein and vitamin rich smoothie! What kind of smoothie are you making today? Drop me an email or comment and let me know!

By the way, I use my stick blender a lot. Yes I have a blender as well (hello…margaritas!!) but use my stick blender for homemade sauces, soups, and smoothies. If you can fit this kitchen gadget into your budget, I highly recommend adding it to your kitchen tools.

 

Hydrate Plus

18 Jun

It is not officially summer, but it is hot outside! Staying hydrated is really important any time of year, but dehydration can happen more quickly in the heat. Drinking plain water can be BOOOOOORRRING, and we are oh so stylish! Simple water just won’t do. How do we transition from boring old water to something exciting?

For starters, I invested in a pretty beverage dispenser. Seriously, this thing was less than twenty bucks, and I use it more than I thought I would. It’s glass, and so pretty whether it’s filled with Sangria for a Spanish dinner party or Spa Water (my cool version) for a summer evening cookout.

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Today I made a my delicious and irresistible Spa Water. I got creative with water and added some other goodies like cucumbers, lemons, melon, and strawberries to really please the palate. My Spa Water is more than refreshing,  it can help detoxify the body. And who doesn’t need that every now and again?

This is what i started with-

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I peeled the cucumber before slicing it. The skin can be bitter so I prefer to remove it for my Spa Water. Cucumbers aid in brain health and reduce inflammation, so what the heck-why not help out our gray matter! I always wash and dry the cucumber before slicing it. I save extra slices for later to have with hummus as a snack.

Next I cut up fresh cantaloupe to add to the water. The health benefits of cantaloupe include being rich in beta carotene which your body can convert to Vitamin A. This is important to eye health (and as an “over 40” woman that sort of uses readers I need that!). Vitamin A also contributes to a healthy immune system and healthy red blood cells. Cantaloupe is also rich in potassium and Vitamin C. Since I have some leftover cantaloupe, I will toss it with a bit of rich bleu cheese for a decadent side dish or snack. Yum!

I didn’t bother to do much to the lemons other than slice them. Lemons are a great source of vitamin C. The lovely oil in the lemon rind aids in digestion, is detoxifying in nature, and nourishes the skin so I left it on and added it to the water.

I didn’t have fresh strawberries, but had some in the freezer. I keep frozen berries on hand for my smoothies, but today frozen strawberries were getting thrown into the Spa Water. Strawberries have high levels of heart-healthy antioxidants so load up on ’em. They add just the right touch of sweetness to the water, and add a lovely rose’ color as well.

Put all that goodness together and this is what you get-elegant, healthy, and packed with flavor.

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Serve it in a wine glass, pour it in a glass over ice, or carry it with you to the gym. Any way you decide to use this water, it is a winner! This is THE way to stay hydrated this summer!

 

Breakfast Bliss

28 May

Breakfast does not have to be boring. It is time for your breakfast to explode! Are you an oatmeal fan? Well get ready-here we go! How about Chocolate Steel Cut Oats? YUM!

Here is what you need to create some breakfast greatness.

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Start by melting your butter is a heavy bottomed saucepan.

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Then sprinkle in pure delicious unsweetened Cocoa

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Give that mixture a whisk to incorporate

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Let that get all bubbly while amazing scents start wafting through the kitchen. Next, add your steel cut oats.

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Keep stirring until your grains are all coated with the succulent cocoa and butter mixture.

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Next, add your water or milk-I use some of each. I also add a teaspoon of vanilla.

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Let the mixture slowly come to a boil, then turn down to simmer.

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This is when you need to unpack your patience. Steel cut oats are loaded with excellent nutrition, but this grain takes a while to cook. Best to give this about a half hour to simmer. I make enough for leftovers, so this can also be a quick breakfast later in the week.

You’ll know its ready when it is really creamy.

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I usually have leftover quinoa in my fridge so any recipe can be quickly pumped up with protein and fiber. This is no exception. I mixed in some quinoa while the oats were hot

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And this is my finished breakfast. I drizzled a bit of agave over it to sweeten it a tiny bit

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Don’t be fooled by the addition of the cocoa, as it is loaded with beneficial nutrients. A few words about the health benefits of cocoa. It can offer include relief from high blood pressure, can help control cholesterol levels and stabilize insulin levels. Cocoa also contains elements that can improve mood, making it a great way to start your day. It has potassium, magnesium, and iron as well. Add cocoa to your diet and leave the guilt behind.

This recipe is great as is or you can customize it. Add in some maple syrup, shake on some cinnamon, stir in other cooked grains, or sprinkle in some toasted almonds. Its up to you-but anyway you make it, you will have winning breakfast every time!

RECIPE:

  • 2 T. butter
  • 2 T. pure unsweetened cocoa
  • 1 cup steel cut oats
  • 1 t. vanilla
  • 2 1/2 cups water or milk
  • Agave or sweetener of choice

Melt the butter in a sauce pan. When it is hot and bubbly, sprinkle the cocoa in and whisk. Let that get good and hot, and add the oats. Stir until your grains are covered in the butter cocoa mixture. Add the liquid, the vanilla, and bring to a boil. Turn the heat down so the mixture is simmering. Watch this carefully-it can boil over quickly so it is important to get it down to a simmer and hold it there for the duration of the cook time. Stir every 5-10 minutes. Cook for 25-30 minutes, finish with your sweetener, and enjoy!

 

 

 

 

 

 

Color my World!

6 Apr

Let’s go orange!  No, I am not talking about Snookie and her fake bake tan.  Nor am I picking sides in a college football team.  I am talking about making a commitment to going in a different direction with the colors in daily intake.  Let’s eat in color.

We tend to eat familiar colors. For example, most of us are really familiar with garden or green salads. Many of us may even eat them on a regular basis. Variety is critical in a well balanced diet and to better health.  Green salads can be an easy way to get a variety of vegetables, especially if we load them up with bell peppers, mushrooms, and maybe even strawberries.

But let’s get past the green. I am an advocate for eating 5 colors a day. Counting colors is a great way to get a wonderful array of vitamins, minerals and antioxidants. One of the reasons that variety is so important in our diet is because the pigment, or color, in food has health benefits. The colors in the fruit and vegetables have antioxidants, as well as fiber, potassium, vitamin c and calcium. In other words, they are loaded with nutrients.

Here is where I will challenge you. Stick to salads if you must, but increase variety by adding the following to your daily intake. Here is the rub…add in an unlikely color to your intake, that color being orange and yellow.

Oranges
Grapefruit
Lemons
Bananas
Apricots
Nectarines
Mangos
Peaches
Cantaloupe
Pineapple
Papaya
Carrots
Sweet potatoes
Pumpkin
Squash
Corn
Orange and yellow bell peppers

Just look at these exciting options! So when you are grocery shopping next time, look for the orange and the yellow in your produce section. See the rainbow before you in the produce section of the grocer, or better yet at the local farmers market.  Get outside of that comfort zone. Think variety and spice up your life! Now you have a list of great fruits and veggies to try, so go for it!

Seven Super Spices Wrapup

7 Jan

Okay, we have had fun talking about spices.  The seven super spices we discovered (or rediscovered) are cumin, cinnamon, oregano, ginger, turmeric, sage, and clove.  There has been time to process information about these super spices and start using them.  Adding them to food has so many benefits.  Making foods with spices, such as ginger tea, is also a way to take steps toward better health.  Lets just take a quick peek at the general benefits of using spices.

  • Spices are a concentrated form of antioxidants.  Antioxidants, at the very core, protect cells from damage.  Cells are the building blocks on which we rely for our body to perform at its best.  Antioxidants allow us to build a better wellness foundation from the inside out!
  • Many spices have anti inflammatory properties.  This can allow our bodies to naturally decrease pain from inflammation, such as arthritic pain.
  • Many spices have beneficial fiber-a great way to help cleanse the body.
  • Spices are naturally vitamin and mineral rich in a concentrated form.
  • Some spices can be used to relieve nausea.
  • Many spices are beneficial to the digestive system.  They promote positive gastrointestinal activity.
  • Spices add savory flavors to food, encouraging healthier eating habits.
  • Some spices help regulate blood sugar, a big plus for diabetics.

They are simple to add to your daily diet, and can immediately benefit from their medicinal properties.  It can be as simple as this: Make a dry meat rub by mixing 1 tablespoon each of basil, oregano, parsley, rosemary, and thyme.  Toss these spices into a bowl, mix them up a bit, and rub them on pork or chicken.  Spritz the meat with a bit of olive oil and bake.  Easy Peasy!

There is our series, and our wrap-up.  Let me know how you are adding spices to your cooking!

Seven Super Spices

11 Nov

Spices are used to enhance the flavors of the food we cook.  But there is an added bonus!  Did you know that spices are packed with healthy antioxidants?  Spices, even in small amounts, can pack a good healthy punch in your daily diet.  How?

Antioxidants prevent oxidation.  How is that helpful to our bodies?  Oxidation harms our cells, and antioxidants protect our cells from the damage oxidation can cause.  That is why we hear so much about antioxidants today.  Where are antioxidants found and how can we incorporate them into our diet?  There are many ways.  Using spices is a good place to jump start your cells to better health!

Antioxidants in spices are super concentrated.  What are the best spices to focus on?  We will start with one at a time.  Let’s talk about cumin.  It is prized for medicinal healing.  But we will focus on what the studies have shown to make cumin medically beneficial.

  • Studies have shown cumin to help reduce glucose levels naturally in diabetics, increasing glucose sensitivity.
  • Cumin has been a proven bronchiodilator, beneficial for asthmatics.
  • It is packed with antioxidant properties.
  • Cumin contains iron and manganese, great for the immune system.
  • Cumin has been shown to benefit the digestive system by stimulating pancreatic enzymes.
  • Studies have indicated that cumin seeds may also have anti-carcinogenic properties.

Cumin seeds physically resemble caraway seeds.  Both the cumin seeds and the powder can be found in the grocery store.  The seeds are fresher, and can be toasted and easily crushed to use in any recipe.  But use which ever is best for you.

Cumin is generally associated with Mexican and Spanish foods.  It is also widely used in Mediterranean cooking.  You can throw it into your tacos, chili, or enchiladas.  Add cumin to black beans and rice.  Give your cauliflower a healthy punch by sprinkling it with cumin.  It doesn’t matter how you use it…just start!  You will quickly be in your way to better health!  And the next of the seven super spices is…

Cannelini and Greens

31 Aug

I am a self proclaimed foodie.   I think about food a lot.  I think about how to grow it, how to prepare it, and try to conjure up interesting twists of flavor with what I have on hand.  Although I love the European method of shopping daily to prepare the freshest food, I am not a person that likes to hop in the car and zip out to the store for a missing ingredient when I cook.  Nope…I like to put music on, surround myself with my the folks I love, and get in the kitchen and cook.

That is exactly what I was doing when I created my cannellini dish lately.  I looked at ingredients that I had on hand, craved something different, poured Denis and I a glass of red wine and got to work.  This is what I came up with, and I must say, it was brilliant.  Here is my recipe.

Amy’s Cannellini and Greens

  • 1/2 sweet onion, chopped
  • 2 cloves of garlic, chopped fine
  • 2 cans cannellini beans-rinsed and drained
  • 1 can diced tomatoes
  • 3 cups of fresh arugula and spinach
  • 4 slices of prosciutto, chopped
  • 2 Tablespoons Olive oil
  • 5 sprigs of fresh thyme
  • 1/2 Teaspoon parsley
  • 1/2 teaspoon sage
  • salt and pepper
  • fresh parmesan cheese

Heat a large pan on medium, and put olive oil in pan.  When hot, add onion and cook until translucent, about 3 minutes.  Add garlic, and stir.   Let cook for 1 minute.   Add canned tomatoes with juice, thyme, parsley, and sage.  Stir to mix.  Shake in salt and pepper to taste.  Heat until hot and bubbling, about 4-5 minutes.  Add cannellini beans and give the mix a good but gentle stir.  During the last few minutes of cooking, add the prosciutto.  While that is heating through, take a large shallow bowl and line it with the fresh arugula spinach mixture.  Grate some fresh parmesan cheese over it.  Just a sprinkle will do.

Taste bean mixture.  Adjust seasonings as needed.  Pour hot beans over greens.  The greens will wilt a bit, and the scent coming off this dish is amazing!  Serve.

This dish is quick to put together and a great way to use some leftover greens when you are tired of regular cold salads.  It is a pretty dish, and packed with nutrition.  Cannellini beans are rich in antioxidants, loaded with beneficial fiber, and have plenty of heart healthy b9.   It is a beautiful dish to have on your dinner table, with the added benefit of being very nutritious!  Bon Appetite!

Oh yum!

Oh yum!

Go Orange!

15 Mar

We tend to eat familiar colors. For example, most of us are really familiar with  garden or green salads.  Many of us may even eat them on a regular basis.  Variety is critical in a well balanced diet and to wellness, and green salads can be an easy way to get a variety of vegetables.

But let’s get past the green.  I have blogged about eating 5 colors a day.  Counting colors is also a great way to get a wonderful array of vitamins and minerals.  One of the reasons that variety is so important in our diet is because the pigment, or color, in food has health benefits.  The colors in the fruit and vegetables have antioxidants, as well as fiber, potassium, vitamin c and calcium.  In other words, they are loaded with nutrients.  But you already knew that, didn’t you?

Here is where I will challenge you.  Stick to salads if you must, but increase variety by adding the following to your daily intake.  Here is the rub…add in an unlikely color to your intake, that color being orange and yellow.

Oranges
Grapefruit
Lemons
Bananas
Apricots
Nectarines
Mangos
Peaches
Cantaloupe
Pineapple
Papaya
Carrots
Sweet potatoes
Pumpkin
Squash
Corn
Orange and yellow bell peppers

Just look at these exciting options!  So when you are grocery shopping next time, look for the orange and the yellow in your produce section.  Get outside of that comfort zone.  Think variety and spice up your life!  Now you have a list of great fruits and veggies to try, so go for it!