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tech-mobilereviews · 3 years

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Best Deliciously Easy keto Recipes

Introduction

The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats but fewer carbs. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly.

The keto diet prevents you from consuming the lot for carbs that are the main reason of gaining weight because the sugar makes you hungry most of the time. When you consume carbs with small portions and focus more on protein and fat; your body doesn’t push you most of the time to eat; instead, it uses those fats to satisfy your hunger and keep you active.

If you are looking for a diet that will help you lose weight in a very short term, the ketogenic diet is the perfect diet for you because it not only helps you achieve great lean body; but also provides immense health benefits.

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The Benefits of The Ketogenic Diet

So far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious diet that fits everybody. Here are other health benefits of keto diet:

1. Increases the level of HDL:

One of the best aspects of the ketogenic diet is that it increases the level of HDL in the body, which is the good cholesterol that helps in lowering the risk of heart diseases.

2. Helps in Alleviating Diabetes Type 2:

By removing carbs from your daily meals, you say goodbye to sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat.

3. Lowers Blood Pressure:

High blood pressure is a catastrophe because it might lead to kidney failure, heart diseases, strokes...

With this diet, you can say goodbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.

4. Gum Disease:

Gum disease is one of the worst and most painful diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches.

While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include:

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1. Proteins

Poultry: Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey.

Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut, snapper, and calamari. Always opt for wild caught fish to avoid toxins present in commercially reared fish.

Grass-fed Meat: These include beef, venison, goat, and lamb. Meat from wild animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs. Choose the chunks of meat with more fat since they contain less protein and more fat.

Pork: Boston butt, pork chops, ham pork, and loin. When choosing ham, be on the lookout for added sugar.

Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.

Canned Tuna and Salmon: Canned tuna and salmon are okay to consume while you are on the keto diet. However, avoid seafood rich in fillers, breaded seafood, and fried seafood.

Vegetable Protein Powders: Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable.

Whole Eggs: This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or omelet style.

Shellfish: Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.

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2. Fats and Oils

Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include:

* Omega 3 fatty acids from fish such as tuna, shellfish, and salmon

* Fish supplements or krill

* Monounsaturated fats such as egg yolks, avocado, and butter

* Vegetable oils such as olive oil, coconut oil

* Non-hydrogenated beef tallow, ghee, and lard.

* Duck and chicken fat

In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s cholesterol levels.

In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats. Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils). Even then, avoid hydrogenated fats such as margarine to reduce the amount of trans-fats you eat.

3. Fresh Vegetables

For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots). Vegetables that make it to the list are:

Celery

Collard Greens

Onions (high in sugar; moderate intake)

Alfalfa Sprouts

Beet Greens

Broccoli

Spinach

Dandelion Greens

Bamboo Shoots

Cabbage

Brussels sprouts

Garlic

Mushrooms

Shallots

Kale

Bok Choy

Sauerkraut

Chives

Celery Root

Swiss chard

Cauliflower

Snow Peas

Bean Sprouts

Olives

Cucumbers

Salad greens and lettuces: Romaine, Arugula, Fennel, Bok Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel, Radicchio, Chicory Water Chestnuts

Turnips

Scallions

Dill Pickles

Leeks

Radishes

Chard

Asparagus

4. Dairy Products

Mascarpone cheese

Unsweetened whole milk yogurt (limit intake of this type of yogurt because it is a little high in carbs)

All soft and hard cheeses

Cream cheese

Full fat sour cream (do not forget to check for additives)

Full fat cottage cheese

Heavy whipping cream

In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.

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5. Beverages

Bulletproof coffee

Decaf Tea

Flavored seltzer water

Decaf coffee

Water

Herbal tea

Lemon and lime juice (limit intake)

Clear broth or bouillon

6. Nuts and Seeds

Nuts: almonds, macadamias, pecans, and walnuts are the nuts with the lowest level of carbs meaning you can consume them in small amounts. Other nuts such as chestnuts, pistachios, and cashews contain a higher amount of carbs; thus, you should carefully monitor their intake. Nuts are best soaked for some time before roasted.

Nut flours: these are necessary because while you are on this diet, it does not mean baking no longer fits into your life. Nut flours such as almond flour will suffice.

7. Sweeteners

Some options include:

Erythritol

Splendor-liquid

Inulin and Chicory root

Lo Han Guo

Liquid Stevia

Xylitol

Swerve

8. Spices

Here are spices allowed on the keto diet:

Sea salt

Peppermint

Ginger

Basil

Chili pepper

Cloves

Thyme

Cilantro or coriander seeds

Rosemary

Black pepper

Cumin seeds

Oregano

Turmeric

Cayenne pepper

Cinnamon

Mustard seeds

Parsley

Dill

Sage

As you can see from the above very detailed list, keto diet is NOT a highly-restrictive dieting lifestyle, it also offers you a variety of foods to choose from; thus, you should not feel overwhelmed.

However, there are foods you should avoid to achieve optimal ketosis as your body makes the switch from using glucose to synthesizing fats for ketones.

In the next section, we shall outline the foods you should avoid:

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Achieving Optimal Ketosis: Foods to Avoid

If you stick to the food listed in the previous section, you do not have to worry about not achieving optimal ketosis. On the same note, as you increase intake of those foods, you should also be on the lookout for the following foods that may hinder ketosis:

Avoid all grains, whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies.

Avoid refined fats and oils like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.

Avoid milk (only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream.

Avoid tropical fruits such as bananas, pineapples, mango papaya, etc., and some high carb fruit.

Avoid fruit juice.

Avoid factory-farmed pork and fish.

Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.

Avoid alcoholic sweet drinks such as beer, and sweet wine

Avoid Soy products

Now that you know what to eat and what to avoid, is there a way to guarantee faster adoption of ketosis? The answer is yes. The following section illuminates such tips:

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How to Get Into Ketosis ‘Fast’: Invaluable Tips

It takes 48 hours to get into ketosis. To get there, you must correctly adapt the keto diet. Below are tips that should help you do just that and get your body into ketosis faster:

Tip 1: To get into ketosis faster, eat less than 20g of carbs a day.

Tip 2: Drink water, about 100 ounces per day. Drink more to lose more.

Tip 3: Purchase some Ketosis. Getting some validation that the diet is actually working will be a great motivation to keep you on a diet considering the intimidating nature of the first few days of the diet.

Tip 4: Do not panic. Be aware of the keto flu coming your way. The dizziness, the irritability, and fatigue you will be feeling on the first three days may have you experiencing mood swings; but don’t give in just yet. Reward yourself with bacon and delicious keto friendly foods as you crave for carbs and sugars. The craving will disappear as long as you’re full.

Tip 5: Consume more salt. This is really important. While on a keto diet, your body does not retain water as it normally would; hence, electrolytes like sodium quickly flush out of your body. Therefore, you need constant replenishing; otherwise, you will feel awful. As indicated earlier, opt for sea salt.

Tip 6: Never open the door to hunger. When you feel the tiniest bit of a hunger pang, immediately eat high-fat low-carb foods. The moment you get too hungry, it forms the temptation pathway. Remember: go simple. Do not over plan things because when you do, you may end up making everything strict and less fun. The keto diet is fun; keep it so.

Tip 7: Remember: this is not a high protein diet. The keto diet is high fat, low carb, and moderate protein diet. Moderate is the key word here.

Tip 8: Embrace the fat. Eat fat to lose fat that is your new motto. Do not shy away from the fat because it is your ticket to a healthier you.

Common Keto Diet Mistakes You Should Avoid

Nobody is perfect, and no diet is perfect. As you adopt this diet for good health and weight loss, you are bound to make several mistakes; this is normal. The best way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes. Below is a list of common keto diet mistakes dieters make:

Eating Too Many Carbs

There is no exact definition of what ‘low carb’ means. Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range. However, this may be excessive if your aim is to have plenty of ketones in your bloodstream. Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis. Anything beyond that is termed as excessive.

Eating Too Much Protein

Remember: the keto diet is all about protein moderation.

Impatience

As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis. Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats. The body requires time to do this; therefore, be patient.

Obsessing Over The Scale

The number on your weigh scale should not determine your keto diet success. Let this be the least of your worries. Just live life and enjoy your diet. Weight loss will happen; do yourself a favor and keep away from that scale.

Not Eating Enough Fats

The unrestricted consumption of fats may seem excessive. However, the keto diet is a high-fat diet. Just trust keto and enjoy the fat. However, you should eat the right kind of fats, preferably monounsaturated and saturated fats.

Eating Processed Keto’ Foods

When you are on a keto diet, always think about it this way: the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars. Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients.

Being After A Quick Fix

If this is your aim, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet plan. Dropping a few pounds and then going back to your normal bad eating habits will be a waste of time.

Indecisiveness

Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are just wasting time. If you are not all in, you will not survive through the temporary effects that come with adopting the diet. Decide on what you want and think of everything you will gain by going keto to keep you motivated.

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Product Information

Our custom meal plan service was designed to help men and women all over the world turn their lives around and take charge of their health and figure.

The custom keto diet is a brand new product that allows someone to create their very own keto diet plan based on their food preferences, daily activity levels, height, weight and target weight goals.

We use scientific research and proven studies to create personalized ketogenic diet plans that maximize fat burning via the correct calories and macronutrients for each individual.

The customers keto diet plan is available to access immediately after payment.

Here’s what they will get:

An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.

Meals that have calorie and macronutrient content tailored to their specific situation and goals.

A nutrition plan with food variety to ensure they will get a wide range of nutrients and boost the likelihood of sticking to their diet.

Meals that are based on personal food preferences to make their diet enjoyable and help them stay on track with their plan.

Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed).

A downloadable shopping list each week that details every needed ingredient they will need in the upcoming seven days.

Options on how they can customize every meal even more to suit your taste buds.

We’ll show them what to eat every day to reach their goals in the fastest and most enjoyable way.

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easyfoodnetwork · 4 years

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13 Restaurant Recipes You Can Actually Make

Woman photo, fstop123/Getty; chef’s hat photo, skodonnell/Getty

Restaurant cookbooks are usually not for the “average” home cook. But these dishes are actually, totally doable.

The genre of the restaurant cookbook is both large and varied, but the common denominator that underlies the majority of its titles is the implicit promise that you, too, can reproduce a chef’s work in the confines of your home kitchen. Most of the time, this promise is patently false. But there are a number of notable exceptions, signature dishes that really can be made by home cooks with a command of basic kitchen techniques, as well as access to both adequate time and fairly common pantry staples. Given that these are two things many folks have in abundance right now, there has arguably never been a better moment to start making facsimiles of famous — and yet frequently accessible! — restaurant dishes at home. Here are 13 to get you started.

1. Roast chicken and bread salad, from The Zuni Cafe Cookbook

This dish helped to cement the Zuni Cafe’s place in the annals of California restaurant legend - and also happens to be ideal for any home cook armed with both pantry staples and time. The latter is particularly important here, as the recipe requires salting the chicken for 24 hours in order to promote flavor and tenderness. The most complicated thing you need to do here is insert sprigs of thyme under the chicken’s skin — but if you don’t have any, no big deal. It is more or less impossible to go wrong with a roast chicken and a salad made from bread mingled with the drippings of said chicken. Just budget plenty of time, which it’s likely you have a lot of these days.

2. Bo ssam, from Momofuku: A Cookbook

As with Zuni’s chicken, the main requirement for reproducing Momofuku’s bo ssam is time: To make the slow-roasted pork shoulder, you need to cure it in a sugar-salt rub for at least six hours before depositing it in an oven to roast for another six. Online specialty grocers have made it easier than ever to find ingredients like ssämjang and kochujang, but even if you can’t find, say, the oysters suggested as an accompaniment, you can still turn this into a banner family meal with some rice, lettuce, and any number of condiments.

3. Sunday sauce, from The Frankies Spuntino Kitchen Companion & Cooking Manual

Canned tomatoes, olive oil, salt, a pinch of red chile flakes, and 13 cloves of garlic are all you need to make the red sauce that has anointed untold plates of pasta and meatballs at Frankies 457 Spuntino in Brooklyn. Once again, time is of the essence here: To bring the sauce to its rich, thick Platonic ideal, you need to simmer it for four hours on the stovetop, which leaves you plenty of time to binge almost five episodes of Grey’s Anatomy or decoupage your living room floor or whatever else you’re doing these days to prevent the creeping onset of quarantine-induced psychosis.

4. Obama’s short ribs, from The Red Rooster Cookbook: The Story of Food and Hustle in Harlem

So long as you have access to a few basic staples, including onions, carrots, celery, soy sauce, ginger, and garlic — and two hours to spare — you, too, can eat the short ribs that Marcus Samuelsson served to the 44th President of the United States. The key here is a long, slow braise; even if you’re lacking one of the recipe’s ingredients, you’ll still end up with fall-off-the-bone-tender meat, as well as a rich sauce that yields enough for leftovers that work well with any number of dishes. Serve the ribs on rice, or noodles, or really, anything that’s good for soaking up sauce.

5. Baked goat cheese with spring lettuce salad, from the Chez Panisse Cafe Cookbook

The secret ingredient here? Surprise! It’s time. Alice Waters wants you to use 12 whole hours to marinate the goat cheese in herbs and oil, and why argue? But once this is done, there’s not a lot else to do, aside from rolling the cheese in panko and baking it, washing some salad mix, whisking together a very simple vinaigrette, and slicing up a baguette, if you’re lucky enough to have one. Make sure to save the oil left over from marinating the cheese — it is supremely flavorful and its uses are manifold.

6. Khao phat muu (Thai-style fried rice with pork), from Pok Pok: Food and Stories from the Streets, Homes, and Roadside Restaurants of Northern Thailand

Andy Ricker’s fried rice is something of a godsend to the quarantined (and impatient) home cook: it is a deeply flavorful assemblage day-old rice, shallots, garlic, and other common pantry staples (sugar, soy sauce, vegetable oil), and also happens to take five minutes to cook. What’s more, it is versatile: If you don’t have the pork that the recipe calls for, you can substitute any protein you have on hand, such as chicken or tofu. And if you don’t have cilantro or green onions (scallions), that’s fine, too — though now is a perfect time to start growing scallions on your windowsill.

7. Miso-marinated black cod, from Nobu: The Cookbook

This is one of those rollercoaster recipes, in the sense that the amount of time you’ll spend anticipating it exists in inverse proportion to the amount of time you’ll spend experiencing it. Because, like a number of other recipes here, this one calls for advanced prep: Two to three days before you eat this glorious fish, you slather it with a sake-mirin-miso-sugar marinade, cover it up, and stick it in the fridge. Cooking the fish takes less than 20 minutes and requires no additional ingredients save for a bit of oil. If you can’t find black cod, try another firm, white-fleshed fish like striped bass or mahi mahi.

8. Gumbo z’herbes, from The Dooky Chase Cookbook

The onset of summer is a perfect time to make Leah Chase’s iconic gumbo, a veritable vegetable cornucopia that calls for mustard, collard, and turnip greens, along with cabbage, romaine lettuce, watercress, spinach, and the tops of both beets and carrots. There’s also an abundance of meat (sausage, ham, brisket, and chorizo), but despite its long list of ingredients, this gumbo is a straightforward endeavor. All it requires is chopping vegetables, bringing a pot to boil, sizzling some chorizo in oil, and making a roux (and if you don’t know how, the recipe has instructions). And perhaps best of all, it will feed you for a week.

9. Hummus tehina, from Zahav: A World of Israeli Cooking

There are few better uses of dried chickpeas than Zahav’s hummus tehina (or tahini). This is hummus that is as much for hedonists as pragmatists: its bodacious creaminess is matched only by the number of foods you can pair it with. Its ease of assembly is also remarkable; after soaking the chickpeas overnight (see: Time, Part 125c), you cook them until they’re falling apart, then throw them into a food processor with some tahini, garlic, salt, and lemon juice. If you manage to transfer the hummus to a storage container before eating it all, pause for a second to applaud your willpower.

10. Canned sardines with Triscuits, from Prune

This is more of a shopping list than a recipe — one that, moreover, is basically engineered for quarantine living. If you have a tin of sardines, a box of Triscuits, a spoonful of Dijon mustard, and a few sprigs of parsley, the dish that helped put Prune on the map of the popular imagination can be yours in the amount of time it takes to open that tin of sardines.

11. Cornbread, from Heritage

Sean Brock’s cornbread is a necessary accompaniment to pretty much every meal served at Husk. It’s also easy enough to make at home that it can accompany all of your meals, too. The list of ingredients is short and savory — Brock eschews sugar in his cornbread, along with flour, so what you’re left with is an all-cornmeal concoction, greased and flavored with melted bacon fat and made tender with buttermilk. Don’t have (or eat) bacon? Use melted butter. No buttermilk? Add a bit of vinegar to regular milk (there are many guides out there to assist you with this). So long as you have a smoking hot cast iron skillet (or baking pan), you’re good to go.

12. Ricotta toast, from Everything I Want to Eat: Sqirl and the New California Cooking

There are two approaches to recreating Sqirl’s legendary and deceptively simple ricotta toast at home. You can make the jam, the ricotta, and even the brioche yourself, or you can go to a store and buy the jam, the ricotta, and the brioche (or really, almost any kind of bread, so long as you slice it thick and remember to butter and toast it before piling everything on top of it). There is no right or wrong here, just the promise of cheese and jam ferried to your mouth on a warm carbohydrate.

13. Coconut cake, from Highlands Bar & Grill

This iconic cake helped longtime Highlands Bar & Grill pastry chef Dolester Miles to win a 2018 James Beard Award. While its recipe is not available in a cookbook, you can fortunately find it online. Like many layer cakes, it initially appears daunting. But look closer and you’ll see that making it is primarily a question of taking enough time to make the cake’s components — as well as having access to four kinds of coconut (shredded, extract, cream, and milk). The finished product has numerous virtues, but between its sheer quantity and the general ability of cake to stay fresh (or fresh enough) for days on end, perhaps its most relevant attribute is that it’s essentially a pantry staple in and of itself. Why worry about making breakfast, lunch, or dinner when you could just eat cake instead?

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Woman photo, fstop123/Getty; chef’s hat photo, skodonnell/Getty

Restaurant cookbooks are usually not for the “average” home cook. But these dishes are actually, totally doable.

1. Roast chicken and bread salad, from The Zuni Cafe Cookbook

2. Bo ssam, from Momofuku: A Cookbook

3. Sunday sauce, from The Frankies Spuntino Kitchen Companion & Cooking Manual

4. Obama’s short ribs, from The Red Rooster Cookbook: The Story of Food and Hustle in Harlem

5. Baked goat cheese with spring lettuce salad, from the Chez Panisse Cafe Cookbook

6. Khao phat muu (Thai-style fried rice with pork), from Pok Pok: Food and Stories from the Streets, Homes, and Roadside Restaurants of Northern Thailand

7. Miso-marinated black cod, from Nobu: The Cookbook

8. Gumbo z’herbes, from The Dooky Chase Cookbook

9. Hummus tehina, from Zahav: A World of Israeli Cooking

10. Canned sardines with Triscuits, from Prune

11. Cornbread, from Heritage

12. Ricotta toast, from Everything I Want to Eat: Sqirl and the New California Cooking

13. Coconut cake, from Highlands Bar & Grill

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#Blogger #cooking #Eater #food #recipes

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healthinsurcover · 6 years

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7 Fast and Fresh Comforting Dinner Meals after a Busy Day

Preparing dinner during weeknights can be a feat even in the best of times. Putting together a whole week’s worth of healthy fast meals requires adequate planning. Preparing a fresh meal when you’re juggling a busy schedule, can almost feel impossible. Take heart you’re not alone, we have been there too.

Lucky, you, here’s a solid dinner solution, it doesn’t involve cereal, take out or random grazing through the pantry. These seven meals are what you need in your back pocket when you’re short on time and energy but want a satisfying dinner.

Tips For Faster, Easier And Healthier Weeknight Dinners

Cook grains in large batches

Buy two or three bunches of herbs over the weekend, clean, stem and batch them while you’re watching TV.

Make a big batch of sauce or condiment you love and store in the fridge

Keep a clean kitchen

Buy a whole fish, stuff it with thin slices of lemon and herbs and roast it in the pan

Make a substantive and quick meal that can remain in the fridge for few days

Keep good sliced bread in the freezer in a large resealable bag

Cook a pot of lentils or beans over the weekend

Keep refreshing, ready to use spices within reach

Pick up a rosette chicken from the market, or roast your chicken. Shred it and store in the fridge

Roast several kinds of root veggies on baking sheets

Store edamame, chopped scallions, spinach, tomato sauce and ground beef in your freezer

Store eggs and cheese

Keep pasta in your pantry at all times

Stock your pantry with good quality canned proteins such as tuna, octopus, sardines, smoked muscles and a jar of fancy peppers.

Fast, Fresh and Comforting Dinner Meal Ideas

Salmon Baked With Olive Oil And Herbs

Source: kitchn.com

If you’re afraid of overcooking or undercooking fish, then this recipe is perfect for you. The process is foolproof; there’s almost no way you’ll mess it up.

The keys are the olive oil and low baking temperature. The fish gets poached in a very shallow pool of olive oil. The oil and a paste of herbs on top protect your fish from the heat. Together the oil and the herbs protect the fish from overbaking.

Recipe outline

Heat the oven. Slowly lay the salmon skin side down in the olive oil, sprinkle with salt and pepper. Blend the dill, shallot, parsley and lemon zest in a food processor. Add two tablespoons of olive oil. Pat the herb paste over the salmon. Depending on the thickness bake the salmon for 20-28 minutes. To serve, cut the salmon into four equal pieces. Serve with fresh bread or rice and generous green salad.

Health benefits

Salmon is rich in omega three fatty acids

It’s a great source of protein

Excellent source of B vitamins

Good source of potassium and selenium

Contains antioxidant astaxanthin

Helps reduce risk of heart disease

Benefits weight control

Fights inflammation

Protects your brain health

Spicy Chicken Skewers With Sun-Dried Tomato Sauce

Source: kitchn.com

Though you add plenty of red pepper flakes with these skewers, the zesty sun-dried tomato sauce offers a sweet reprieve. Just make sure to toss the chicken with marinade, in the morning, and you’re ready to go.

Recipe outline

To prepare the marinade, combine garlic, olive oil, lemon juice, Rosemary, red pepper flakes, and salt, in a large bowl. Whisk to combine. Fold in the chicken, and marinate for at least one hour or overnight.

To make the basting sauce place sun-dried tomatoes along with their oil, in a mini food processor. Add vinegar, garlic, tomato paste, red pepper flakes and honey and blend until the mixture is smooth. Season with pepper and salt and set aside.

Preheat the large grill pan over medium heat. Thread the chicken onto the skewers, baste the top of the chicken with sundried tomato sauce. Cook for about 12-15 minutes. Flip the skewers in between and spread the basting sauce on the chicken whenever needed.

Transfer the skewers to a clean serving platter, serve warm with minced Italian parsley and lemon slices as garnish.

Health benefits

Sun-dried tomatoes

These sun-kissed beauties, are a concentrated source of nutrients. They are rich in vitamins C and K, iron and lycopene. You’ll get them dry or packed in oil. Lycopene lowers the risk of cancers.

Chicken

Great source of protein

Primary source of vitamins and minerals such as vitamins B, D and A

Helps in weight loss

Controls blood pressure

Reduces risk of cancer

Reduces cholesterol

Intake of warm chicken soup provides relief from common cold

Gluten-free tuna casserole

Source: Abbey’s Kitchen

Gluten-free tuna casserole is a highly nutritious dish with lots of fresh veggies including carrots, peas, and broccoli. The recipe also includes fresh mushrooms, so you don’t need to add canned soup. You’ll be using spaghetti squash in place of pasta.

Recipe outline

Preheat your oven. Grease the casserole dish and line a baking sheet with aluminum foil. Cut your squash in half and bake it for 45 minutes to 1 hour. Sauté celery, onion, and carrot, in olive oil for about 7 minutes.

Stir in the flour until it coats the veggies. Whisk in the stock and milk and cook until the mixture begins to thicken. Add the parsley, mushrooms, thyme, peas, broccoli, tuna, and squash. Mix well and transfer to the casserole dish.

Sprinkle some cheese and bake for 10 minutes. Remove the dish and top with chips that are made from a blend of root veggies. Cook until the contents has thickened.

Health benefits

Tuna contains selenium in an unusual form called selenoneine.

It provides excellent antioxidant benefits.

Tuna has very high levels of omega 3 fatty acids and boosts your heart health.

It protects your cell membrane against damage.

It reduces inflammation

Fights kidney disease

Prevents cancer

Improves blood circulation and energy levels

Boosts immune system

Helps in weight loss and obesity

Reduces blood pressure

Helps in growth and development

Simple Kale and black bean burritos

Source: Cookie+ Kate

“Stuffed full of beans ‘n greens and brightened with lime and feta cheese, they’re a little spicy and entirely delicious,” writes Kathryne founder of Cookie+kate blog.

Recipe outline

Combine cilantro, kale, jalapeno, lime juice, olive oil, chili powder, cumin and sea salt in a bowl. First, sauté the garlic and then warm it along with beans with a couple of tablespoons of water. Using a fork, gently mash up the beans and add salt if needed.

Gently warm your tortilla in a skillet. Top your tortilla with sliced avocado, black bean mixture, and marinated kale. Top with feta and red onion. Roll up the burrito by folding it from the bottom to partially cover the beans and the greens. Now fold in the two sides. After you’ve finished rolling, put your burrito on a plate. Slice in half and serve with sour cream or plain Greek yogurt.

Health benefits

Kale

It is low in calorie, high in fiber and has zero fat

It is rich in iron and vitamin K.

Kale contains powerful antioxidants

It supports your cardiovascular health

Kale is high in vitamins C and A and calcium

It is a great anti-inflammatory food.

Black bean

Maintains healthy bones

Lowers blood pressure

Manages diabetes

Wards off heart disease

Prevents cancer

Boosts digestion

Helps in weight loss

Quinoa Salad with Asparagus Date and Orange

Source: myrecipes.com

Quinoa salad is a mix of three cultural influences. The orange and dates are an Israeli touch, quinoa is a high protein grain from South America, and the pecans pay homage to the American South.

Recipe outline

Saute white onion and quinoa in a teaspoon of oil. Add water and salt and bring it to boil. Cover, reduce heat and simmer for 15 minutes. Let it stand so that quinoa absorbs the water. Transfer the contents to a large bowl.

Add in orange, pecans, minced red onion, dates, asparagus, diced jalapeno pepper. Toss gently to combine.

To prepare the dressing, combine lemon juice, extra virgin olive oil, kosher salt, freshly ground black pepper, minced garlic, and chopped fresh mint. Garnish with mint sprigs.

Health Benefits

Quinoa

Quinoa is one of the most protein-rich foods we can eat.

Rich in fiber, iron, lysine, and manganese

High in riboflavin and magnesium

Dates

It promotes digestive health

Boosts your heart health

Dates being rich in magnesium are known for its anti-inflammatory benefits

Reduces blood pressure and risk of stroke

Ensures a healthy pregnancy and delivery

Increases brain power

Asparagus

Helps in weight loss

Fights urinary tract infections

Rich in antioxidants and vitamin E

Beats stomach bloating and reduces hangover

The Mediterranean Stuffed Chicken Breasts

Source: myrecipes.com

Stuffed chicken breast dish is enough for a weeknight supper. More than that it is elegant enough for company.

Recipe outline

Preheat your broiler. Cut bell pepper half lengthwise. Gently place the pepper halves skin side up, on a foil-lined baking sheet. Broil until blackened or for 15 minutes. Place in the zip-lock plastic bag. After 15 minutes, peel it and finely chop.

Combine cheese, olives, bell pepper and basil. Take the thickest portion of the chicken breast and cut a horizontal slit to form a pocket. Close the opening with a wooden pick.

Sprinkle chicken with salt and pepper. Pack the chicken on the grill rack. Grill for six minutes on each side or until it is done. Cover loosely with foil, after removing from grill. Allow it to stand for 10 minutes.

Health Benefits

Olives

Have significant antioxidant properties

Improves heart health

Promotes bone health

Prevents cancer

Bell peppers

Low in calories

Rich in vitamin C

Capsaicin in bell peppers reduces cholesterol, eases inflammation and control diabetes

Sulfur present in bell peppers protects against cancers

Bell peppers being a good source of vitamin E keeps your skin young

Contains vitamin B6 which boosts your nervous system and helps renews cells

Enzymes such as lutein protects your eyes from cataracts

Carrot Soup With Yogurt

Source: myrecipes.com

A hint of toasted sesame oil gives depth to this velvety soup. Adding sautéed carrot strips provides a visual delight.

To prepare this soup, go in for fresh baby carrots, not the “whittled-down” packaged ones. If you’re lucky enough to have a green thumb, you can grow fresh carrots, inside your own home. Follow this link to find out how to grow an indoor carrot garden.

Recipe outline

Heat oil over medium heat. Add shallots and carrots one after the other and cook until tender. Add ginger and cook until the carrots turn soft. Allow it to stand at room temperature.

Pour half the carrot mixture into the blender, blend until smooth. Repeat the procedure with the remaining carrot mixture. Pour the pureed soup into pan. Heat for 2 minutes over medium heat.

Spoon the soup into little bowls, top with plain yogurt and fresh mint sprigs. “Adding yogurt makes a difference in the flavor,” says a reviewer of the recipe.

Health Benefits

Carrots

Prevents heart disease

Lowers blood pressure

Helps in digestion

Boosts immunity

Protects against cancer

Prevents macular degeneration

Improves eyesight

Enhances oral health

Controls diabetes

Reduces risk of stroke

Conclusion

A healthy meal increases your energy levels, provides nutrients for growth and repair. It helps you stay active and healthy, and prevents diet-related illness. Follow these tips while cooking to enjoy excellent health.

Use smart fats such as olive oil, over saturated fat like butter. Pick whole grains over refined grains, because whole grains have their bran intact. Thus they have more fiber, magnesium, B vitamins, zinc and other nutrients. Aim up to 4-13 servings of fruits and veggies per day.

Meat is a great source of protein, so eat small amounts of lean meat, fish, and poultry. Dairy products are an excellent source of calcium, so replace whole milk dairy with low fat or non-fat options. It’s the best way to cut saturated fat in your diet.

Keeping portion size reasonable is one of the easiest ways to manage calories. Whether you have high blood pressure or not, keep an eye on your sodium levels. Enhance food with bold flavors like spices, fresh herbs, and citrus. Be mindful and enjoy your food.

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#Health #wellness #fitness #Diet #nutrition #weight loss #medicine

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vincentpennington · 4 years

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Stocking Your Paleo Pantry

Wondering how to fill your kitchen and pantry with healthy real food so you can cook nourishing meals even during emergencies? Here are my top tips on how to stock a paleo pantry!

I’ve heard from many Nomsters—especially those who are brand-new to Paleo—who’ve read my Paleo 101 overview and want to dive right in, but they don’t know how to prep for the journey. And while I’ve posted about my own home pantry before, I know mine’s got a bit more stuff than most folks need. (I tell myself it’s ’cause I develop recipes for a living now—but to be honest, it’s also because I’m a recovering hoarder.)

Ready? Let’s fill your kitchen with all the good stuff that’s going into your family’s belly!

Stock up on protein!

I’ve said it before: The most sustainable, nourishing, and flavorful animal protein comes from healthy beasts that chow down on whatever nature intended them to eat. When filling up your freezer or fridge, prioritize the purchase of grass-fed (and grass-finished) beef, lamb, and goat, as well as pastured poultry/eggs and sustainable seafood.

Yeah, I know—these items aren’t cheap, but I make it work by buying ground meat and lower-cost braising cuts (e.g., chicken thighs, whole chickens, chuck roast, brisket, beef shanks, Boston butt roast). Plus, I always stock up when there’s a sale.

Emergency Protein!

I also keep “emergency protein” on-hand to ensure quick meals whenever I’m too tired, lazy, or stressed to whip up more complicated recipes. These pre-cooked items include canned seafood, (like wild salmon, sardines, and tuna), hard-boiled eggs, sausages, and organic deli meat. And when I’ve got absolutely nothing in the house, I’ll swing by my local market and buy a salt-and-pepper-seasoned rotisserie chicken that I can serve with a giant green salad. But to be frank, I try to always have stuff in the pantry, ’cause the only way to ensure healthy meals is to be prepared!

Key thing to remember: don’t make perfect the enemy of good. Just do the best you can. (True confession: we have some cans of Spam in the pantry, too.)

Online healthy meat sources

I have personally shopped online at these vendors and highly recommend their meat and seafood:

Belcampo Meat Co.

Five Marys Farm

Thrive Market

US Wellness Meats

Vital Choice Seafood

Fruits and Vegetables!

People wrongly assume that eating Paleo is a MEAT FEST, but I respectfully disagree. Sure—on my dinner plate, you’ll find a palm-sized portion of high-quality protein, but the rest of my plate is overflowing with vegetables. It’s become a Paleo cliché, but I eat more plants than I did when I dabbled in vegetarianism many years ago.

I prioritize purchasing in-season, pesticide-free produce and I make sure my family eats a variety of fruits and veggies. Of course, I have to make sure that I actually eat ’em because there’s nothing worse than pulling open my vegetable crisper and finding melted and moldy produce.

Vegetables and fruit with a longer shelf life:

Winter squash (e.g. butternut, kabocha, spaghetti, and delicata varieties)

Citrus (e.g. oranges, tangerines, lemons, grapefruit, etc.)

Cabbage (e.g. Napa, green, red, and savoy)

Potatoes (store them in a cool, dark place)

Beets

Apples

Onions, shallots, and garlic

Stock your freezer with veggies!

I also stock up on “emergency greens” by stocking my freezer with organic frozen vegetables (e.g. kale, spinach, peas, mixed vegetables, cubed squash, riced cauliflower, etc.). After all, when the veggies are pre-washed, pre-cut, and in my freezer already—I don’t have an excuse not to cook with them.

Healthy Cooking Fats!

Replace the bottles of highly processed, omega-6 dominant vegetable oils on your shelves with healthy cooking fats like ghee, coconut oil, rendered animal fats (e.g., lard, tallow, bacon drippings, and duck fat), avocado oil, algae oil, or extra-virgin olive oil. Remember: fat is not the enemy. You just need to make sure the fats you consume are the right fats. (You can read more about healthy fats in this cooking fat primer by my pal, Diane Sanfilippo!)

Flavor Boosters!

Nobody wants blah food, right? I have certain items on-hand all the time that will magically transform meat and veggies from boring to nomtastic! The number one thing to know is which ingredients naturally boost umami, the fifth taste. I extoll the virtues of umami whenever I can because it truly is the shortcut to deliciousness. You can read about it in both of our cookbooks or listen to this podcast episode to learn more.

Here are the flavor boosters that I stock in my kitchen:

Coconut Aminos: This dark, salty, aged coconut tree sap tastes remarkably similar to soy sauce, but without gluten or soy. I combine it with fish sauce for the perfect seasoning.

Red Boat Fish Sauce: Fish sauce is a staple ingredient in a number of Southeast Asian cultures. It’s literally umami in a bottle. Yes, it smells a little gross, but don’t judge a condiment by it’s nose. A few drops makes every savory dish taste better.

Fresh garlic, ginger, scallions: I do a lot of Chinese cooking so I always make sure I have these three items on hand—the holy trinity of Cantonese cooking.

Fresh herbs: Fresh herbs add brightness and flavor to your meals, so make sure you have plenty on hand. Watch this Periscope video to see how I store fresh herbs so they last up to two weeks.

Dried spices and seasonings: My spice cabinet always contains dried thyme, bay leaves, garlic, and onion. I also have several spice blends that are all-purpose seasonings (e.g. Magic Mushroom Powder or Primal Palate Adobo seasoning)—just sprinkle it on a garbage stir fry and you’re golden!

Assorted vinegars/citrus: Acids are a key component in cooking, and one of the most valuable flavor enhancers in your pantry. A splash of vinegar or a squeeze of fresh lemon or lime juice often adds much-needed tartness and brightness to your finished dishes. Just make sure that your vinegars don’t contain gluten (e.g., malt vinegar) or additives.

Prepared sauces/dressings: It’s always better to make your own sauces and dressings from scratch, but to stay sane, I keep a few bottles of marinara sauce, Thai curry paste, and salsa in the pantry. All feature Paleo-friendly ingredients, and enable me to quickly throw together a meal. (Feeling ambitious? Make your own Paleo-friendly sriracha. I even have a Whole30-compliant version!)

Dried Mushrooms: Add a blast of umami to all your stews and braises by tossing in a few reconstituted dried mushrooms. You can also use them to make the best seasoning blend of all time, Magic Mushroom Powder.

Tomato Paste: Just one spoonful will add depth and umami to your stews and braises.

Bacon: Bacon is delicious, but I use it more as a flavor booster than as the main dish. Make sure the bacon you choose is made with pastured pork and no crazy additives. If you’re on a strict Paleo challenge, avoid bacon with added sugar. My kids go crazy over my Roasted Broccoli & Bacon, because BACON.

I frequently update this Amazon store with my favorite paleo kitchen pantry items, including the stuff I mentioned above!

Drinks

Your mother is 100% correct about water being the best way to hydrate, and I’m not going to disagree with her. You can make your agua fancier by adding sliced fruit or cucumbers (spa water!) or you can guzzle sparkling water. But if you’re craving something different, I recommend kombucha, assorted teas (with no sweetener or dairy), coconut water, or black coffee. Homemade almond milk is also kind of awesome. (Just omit the vanilla extract if you’re on a Whole30.) On chilly mornings, one of my favorite drinks is a warm mug of bone broth, which you can store frozen in convenient portion sizes. Don’t knock it ’til you try it!

Snacks!

After I started eating Paleo, I discovered that I was a lot less hangry, and I didn’t need to snack every couple of hours. Once my body got acclimated to eating real food again and responding to my natural satiety cues, I found that I wasn’t hungry all the time. In fact, when you go Paleo, you’ll probably only reach for nibbles because you’re bored and feeling like chomping on something. If I’m at home and my stomach rumbles ’cause I didn’t quite fill up on my main meal, my snacks tend to be mini versions of meals (like fruit or vegetables + protein + healthy fat).

Packable paleo snacks!

Of course, there will be times when you’ll be travelling or stuck in a Paleo wasteland in between meals (say, at work or school) and you might want to have a little something in your bag to tide you over. My favorites are salted and roasted macadamia nuts, beef jerky, and dark chocolate (85-90% cacao). I don’t indulge in sweets too often, but when I do, I make sure it’s worth it and I won’t feel terrible afterwards. (Reminder: If you’re doing a strict Paleo challenge, you should avoid even Paleo-fied versions of your favorite treats. Sugar is still sugar, even if it’s in the form of honey or maple syrup.)

Okay, Nomsters—keep well-nourished and stay healthy!

[Originally posted on December 28, 2015. Updated on March 15, 2020.]

Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!

The post Stocking Your Paleo Pantry appeared first on Nom Nom Paleo®.

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sackface93 · 5 years

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The Candida Diet: Beginner's Guide and Meal Plan - Healthline - Healthline

Candida is the most common fungus in the human body. It’s often found in areas like the mouth, skin, digestive tract, toenails, rectum and vagina (1).

It’s generally harmless, but an overgrowth of this fungus can lead to infection (2).

The candida diet is a strict diet that alleviates symptoms of candida infection.

Here’s a beginner’s guide to the candida diet and a sample meal plan.

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There are more than 150 known candida species living in various parts of your body. These species aid digestion and nutrient absorption from food.

An overgrowth of candida can break down the wall of your gastrointestinal tract. This releases harmful toxins into your bloodstream, causing infection (3).

Symptoms of an infection include (4, 5, 6, 7):

Nausea

Bloating, constipation or diarrhea

Chronic fatigue

Skin issues such as eczema or rashes

Recurrent urinary tract infections

Irritability and mood swings

Anxiety or depression

Joint pain

Strong sugar cravings

Despite the large number of candida species in your body, only 15 can cause an infection. Candida albicans is the most common infection culprit, accounting for over half of all cases (3).

Worldwide rates of candida infection remain high — having stayed constant for the past two decades (8).

Risk Factors for Infection

There are several risk factors for candida infection, including (9, 10, 11, 12, 13, 14):

If you have any of these risk factors, try addressing them through a change in diet or lifestyle. Consider incorporating meditation or stress management into your schedule.

Summary Over 150 different candida species live in your body. Of these, 15 can cause infection if they overgrow. Risk factors for candida infection include inadequate diet, high stress levels, a weak immune system and poor hand hygiene.

Though there is an overwhelming amount of data regarding the risk factors of candida overgrowth, treatment plans are inconsistent and insufficiently studied (15).

However, one possible treatment is the candida diet.

This diet excludes sugar, gluten, alcohol, certain dairy products and harmful additives while encouraging low-sugar fruits, non-starchy vegetables and gluten-free foods. The science behind this regimen is as follows:

Gluten is barred because research indicates that the gluten compound zonulin may damage the lining of your digestive tract (16).

Sugar may feed candida growth, causing the infection to worsen (17).

Since lactose malabsorption is common and can trigger symptoms, some dairy products are also banned (18).

Foods containing artificial ingredients, high mold content, preservatives and pesticides can continue to feed bacterial overgrowth and lead to continuous inflammation. Therefore, they are also avoided (19, 20):

Alcohol and caffeine are discouraged in order to support healthy lifestyle practices and prevent dietary cheating.

Overall, this diet is designed to reduce inflammation and incorporate wholesome foods that may heal your gut. Over time, these practices could help kill off candida overgrowth.

On the other hand, failing to follow this diet could amplify your symptoms. When your body experiences excessive inflammation and disrupted gut bacteria, the symptoms of candida infection could worsen (21).

Summary The candida diet is designed to reduce inflammation and ultimately cure candida infection by restricting certain food groups, such as gluten, sugar, alcohol, certain dairy products and harmful additives.

Before beginning the candida diet, advocates recommend going on a candida cleanse. This is a short-term diet that is thought to alleviate stress on your digestive tract and release toxins from your body.

Doing a cleanse can also prepare your body and mindset for the candida diet. There are many ways to do a cleanse, but two common ways are:

Drinking only fluids, such as lemon water or bone broth.

Eating mainly vegetables, such as salads and steamed vegetables alongside a small amount of protein throughout the day.

Some people may experience negative symptoms while starting a cleanse, such as fatigue, headaches, mood swings or changes in sleep patterns.

Keep in mind that the candida cleanse should not last more than a few days.

After you complete the cleanse, you can start following the candida diet’s food guidelines.

There is no specific timetable for the candida diet. Some people may experience relief in a matter of weeks, others may require many months to see a positive effect.

It’s best to work with a healthcare provider when undertaking the candida diet to ensure adequate nutrient intake.

Before starting the candida diet, there are several things to consider:

Start out slow: Instead of removing sugar, caffeine and gluten from your diet all at once, focus on removing one thing at a time to ease the process.

Remove any possible risk factors: To reduce symptoms as fast as possible, it’s important to eliminate any risk factors that could prevent progress — such as alcohol, poor hygiene or sugary foods.

It’s meant to be short-term: This diet is meant to be used short-term until your symptoms have improved. It’s not meant to replace a long-term diet plan.

Summary To start the candida diet, you should do a candida cleanse followed by strict adherence to the diet’s food list. It’s best to work with a healthcare provider when following this diet.

Organic, low-sugar, unprocessed and chemical-free foods can support healing and reduce symptoms. Focus on incorporating these foods while on the candida diet (22, 23):

Low-sugar fruits: Lemon, limes, berries (may be eaten in small amounts).

Non-starchy vegetables: Asparagus, Brussels sprouts, cabbage, broccoli, kale, celery, cucumber, eggplant, onion, spinach, zucchini, tomatoes and rutabaga (best if eaten raw or steamed).

Gluten-free grains: Millet, quinoa, oat bran and buckwheat.

High-quality protein: Chicken, eggs, salmon, turkey and sardines (organic, pasture-raised and wild-caught varieties are best).

Healthy fats: Avocado, olives, unrefined coconut oil, flax oil, extra-virgin olive oil and sesame oil.

Certain dairy products: Butter, ghee, organic kefir or plain yogurt.

Nuts and seeds low in mold: Almonds, walnuts, sunflower seeds, coconut or flaxseed.

Herbs and spices: Black pepper, salt, cinnamon, dill, garlic, ginger, oregano, rosemary, paprika, turmeric and thyme.

Condiments: Apple cider vinegar, coconut aminos and sauerkraut.

No-sugar sweeteners: Stevia, erythritol and xylitol.

Non-caffeinated beverages: Herbal teas, chicory coffee, filtered water, homemade almond milk, coconut milk (look for one without additives) and water infused with lemon or lime.

Summary Eat organic, low-sugar, high-quality produce, meats and fats to help reduce pesticide exposure and increase nutrient absorption.

The candida diet is a strict diet that eliminates sugar, gluten, alcohol and some dairy products, as these types of foods are thought to promote candida overgrowth (24, 25).

The list of foods to avoid on the candida diet include:

High-sugar fruits: Bananas, dates, raisins, grapes and mango.

Grains that contain gluten: Wheat, rye, barley and spelt.

Certain meats: Deli meats and farm-raised fish.

Refined oils and fats: Canola oil, soybean oil, sunflower oil or margarine.

Condiments: Ketchup, soy sauce, white vinegar, BBQ sauce, horseradish or mayonnaise.

Certain dairy products: Cheese, milk and cream.

Sugar and artificial sweeteners: Aspartame, agave, cane sugar, corn syrup, honey, maple syrup, molasses and sugar.

Nuts and seeds higher in mold: Walnuts, peanuts, cashews, pecans and pistachios.

Caffeine, alcohol and sugary beverages: Caffeinated teas, coffee, energy drinks, soda, fruit juice, beer, wine or spirits.

Additives: Nitrates, dextrose or sulfates.

Summary Avoid high-sugar foods, additives, processed foods, certain meats, fats and oils — as well as caffeinated and alcoholic beverages — to support healing and relieve symptoms.

Other dietary changes may also subdue candida bacteria. These foods, beverages and supplements may kill off candida overgrowth:

Pau d’arco tea: Pau d’arco is a tree native to the Amazon rainforest that some test-tube and mouse studies link to decreased infection due to its anti-inflammatory properties (26, 27, 28).

Bone broth: This nutrient-dense beverage made from animal bones boasts vitamins and minerals, such as collagen, that some studies suggest can improve your immune and digestive systems (29, 30).

Algae: As one of the highest food sources of chlorophyll, algae may support detoxification of carcinogens in your body (31).

Probiotics: Taken as supplements, these healthy bacteria may help alleviate inflammation, kill off harmful organisms and reduce prevalence of candida and infection symptoms (32, 33, 34).

Lavender oil: This essential oil may reduce progression and spread of candida (35).

Summary Pau d’arco tea, bone broth, algae, probiotics and lavender oil are additional substances that could potentially eradicate candida overgrowth due to their particular health benefits.

This sample menu provides foods that are acceptable on the candida diet. Adjust this menu based on your own preferences.

Monday

Breakfast: Scrambled eggs with tomatoes and avocado on the side

Lunch: Turkey atop a salad of greens, avocado slices, cabbage, broccoli and an olive oil dressing

Dinner: Stir-fry of quinoa, chicken breast, steamed vegetables and coconut aminos

Tuesday

Breakfast: Yogurt parfait made with plain yogurt, 1/4 cup (25 grams) of berries, cinnamon and almonds

Lunch: Thai red curry chicken (try this recipe)

Dinner: Salmon cakes served with steamed broccoli and a cup of bone broth

Wednesday

Breakfast: Turkey-and-sage breakfast sausages (like these) with a side of Brussels sprouts

Lunch: Lemon-roasted chicken served over salad greens

Dinner: Hamburger patty (no bun), topped with avocado and served with steamed vegetables and sauerkraut

Thursday

Breakfast: Vegetable omelet made with eggs, shallots, spinach and tomatoes

Lunch: Leftover turkey-and-sage breakfast sausages with a side of sautéed cabbage

Dinner: Coconut curry chicken over quinoa and steamed vegetables

Friday

Breakfast: Omelet made with red peppers, onions, kale and fried eggs

Lunch: Turkey meatballs with a kale salad and millet topped with ghee

Dinner: Wild-caught salmon seasoned with lemon and dill, plus a side of asparagus

Saturday

Breakfast: Buckwheat breakfast muffins (try this recipe) with chicory coffee

Lunch: Leftover coconut curry chicken over quinoa and steamed vegetables

Dinner: Zucchini noodles topped with chicken, raw garlic, pesto and olive oil

Sunday

Breakfast: Smoothie made from plain kefir, a handful of berries, almond butter, coconut and cinnamon

Lunch: Chef salad of hard boiled eggs, turkey, tomatoes, cucumbers, olives and an olive-oil-based dressing

Dinner: Chicken fajita bowl made with chicken, peppers, onions, cilantro, avocado and salad greens

Summary Although this diet can be restrictive, there are still plenty of healthy, scrumptious options available.

Despite the lack of research on the candida diet, it may do more than simply relieve symptoms.

The diet consists of whole foods that can also be beneficial for weight loss, heart health, gut function and reduced inflammation in your body (36, 37, 38).

The diet also focuses on removing sugary foods, which have been linked to obesity, diabetes, heart disease and metabolic syndrome (39, 40).

A diet such as this can be beneficial for anyone — even those without candida overgrowth.

Summary The candida diet is an anti-inflammatory and nutrient-rich diet that may offer numerous health benefits beyond reduced candida overgrowth.

One major pitfall of the candida diet is that there is little human research into its effectiveness — and available research is controversial.

One study in 120 people on the candida diet observed improvement in stool symptoms in 70% of participants after three months (41).

An animal study found that the consumption of sugar increased candida growth in the digestive tract (42).

On the other hand, one small study examined the growth of candida before, during and after a high-sugar diet in healthy people. Researchers discovered that a high-sugar diet had a limited effect on the growth of candida (43).

Another negative is the diet’s strictness. Sugar, gluten, most fruits, starchy vegetables, some meats, nuts, seeds, alcohol and caffeine are banned on this diet. Therefore, it requires more work to adjust to this eating style.

The candida diet may also pose difficulties if you’re on a budget or don’t enjoy cooking and meal planning.

Fortunately, this diet has a limited scope. It’s intended to be followed only while you are experiencing symptoms of candida infection.

Summary Major downsides of the candida diet include a lack of research and strict food rules. Therefore, it may not work for everyone.

The candida diet is designed to kill off candida overgrowth by eliminating sugar, gluten, alcohol and some dairy products.

It focuses on organic, low-sugar, high-quality produce, meats and fats.

Symptom relief can differ between people and may depend on your adherence to the diet, duration and symptom severity.

The first signs of improvement may include an increase in energy and focus, as well as a decrease in digestive distress.

While you may experience improved symptoms, studies on this diet are lacking and conflicting.

Nonetheless, if you have been diagnosed with a candida infection, it may be helpful to see if this diet works for you.

Source: https://www.healthline.com/nutrition/candida-diet

#read more #see more #check it out #interesting #learn more

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binsofchaos · 5 years

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The City Cook: Rock the Pantry

Welcome To My Pantry

Here's what I currently have in my pantry:

My Pantry Cupboard

When we moved into our apartment my very handy husband built me a floor to ceiling cabinet that fills a shallow space adjacent to the fire exit door in our kitchen. It's 25-inches wide, 6-inches deep and has twelve shelves. It is, relatively speaking to anything I ever had before, enormous. Compared to my friend Katherine's pantry in Connecticut, it is the size of a spice rack.

This cupboard currently holds:

On the top shelves -- 6 quarts of New Jersey tomatoes, 4 half-pints of peach jam, and 4 half-pints of red pepper jelly, all canned by moi last summer

Canned goods -- chickpeas, cannellini beans, artichoke hearts, oil-packed tuna, anchovies, sardines, San Marzano tomatoes, canned cherry tomatoes, tomato paste

Back-ups of things I always use and never want to run out of -- Hellman's mayo, Johnny Harris BBQ sauce, boxed chicken stock, Dijon mustard, Near East tabouli, tahini, cornichons, roasted red peppers, capers (to cook with), caperberries (for martinis), chutney, panko, breadcrumbs, fish sauce, red wine vinegar

Standbys (things I use often but not always but still want to have on hand) -- Gaea jarred olives, Davina tapenade, Tiptree seedless raspberry jam, peanut butter, Heinz Chili Sauce, lingonberries, cooking chocolate, yeast, bouillon cubes

Shelf-stable things -- honey, salt, vinegars (cider, rice wine, sherry, balsamic), pomegranate molasses

Tall bottles that fit on the bottom shelf – extra EVOO, canola oil, passata (tomato puree), spare CO2 canister for my Soda Stream machine, dry vermouth

I have a smaller, second kitchen cabinet that primarily holds baking ingredients and things that don’t fit in the tall, skinny cupboard:

Canisters of all-purpose flour, sugar

Light and dark brown sugar, baking powder, baking soda, molasses, cocoa powder

Pastas, couscous, fregola, rices, grains

Large or awkward-sized jars of spices bought in bulk-- dried mint, 2 kinds of oregano (Sicilian and Greek), Espelette pepper, Egyptian cumin, hot sauces, red pepper flakes

Crackers, nuts, tea

I have a separate spice rack, one of those built into an otherwise useless sliver of space, that holds my other spices. I have my favorite spices and spice mixes that I replenish often enough so that they're fresh, although to be safe, I write their purchase date on the bottom of each jar with a Sharpie: garlic powder, black peppercorns, cinnamon (both sticks and ground), saffron strands, cayenne, paprika, ground ginger, coriander, sumac, fennel seeds, za'atar, curry powder, chili powder. Invariably, when doing my January purge, this is where I’ll find spices that I bought for one recipe and then never used again, making them stale and needing to be tossed, like whole nutmeg or a jar of Herbes de Provence bought on a vacation in Aix-de-Provence four years ago.

My Refrigerator

Sometimes I read interviews with famous people who are asked what they have right now in their refrigerators and the answer is a chilled still life of a piece of Parmesan and Champagne. If you opened mine today or any other day, you would find both of those items but much more:

Lemons

Eggs. Large, organic and brown.

Bacon

Flat-leafed parsley, thyme, rosemary

Yogurt. Usually Greek and either whole fat or 2%.

Half-and-half

Butter. Always unsalted organic and sometimes also salted French or Irish.

Mustards. Dijon, coarse, and with horseradish

Mayonaise. Hellman's, either full-fat or "light"

Miso

Coffee beans

A bottle of dry white wine, usually pinot grigio, just for cooking, and a bottle of Lillet, just for me

Bottles of water chilling to be zapped with our Soda Stream. I am addicted.

Opened containers of various condiments: fish sauce, maple syrup, sesame oil, hoisin, Worcestershire, horseradish, ketchup, sriracha, pickled jalapeños, sweet relish

Cheeses. French feta, Pecorino, the above-mentioned Parmesan, cream cheese, Friendship 1% cottage cheese (other cheeses come and go but these are my essentials)

Capers, cornichons, pickles, caperberries

Panko, breadcrumbs

A bag of organic carrots and stalks of celery

Bottle of salad dressing (my own vinaigrette that I make every few days in batches)

My Freezer

I'm lucky in that I have a rather large freezer at the base of my refrigerator and I make aggressive use of it. That means I almost always have a variety of chicken and meats on hand and I date them and then rotate them out, replacing things as I use them, usually buying when on sale. I try not to lose track of what's in the freezer but sometimes do and end up having three pork tenderloins in there at once.

Still, this is what I have there today and it's typical of what I usually keep around:

Package of Defour puff pastry

Two quarts of homemade chicken stock, made 3 months ago.

Duck fat from the last time I roasted a whole bird, which was 6 months ago.

Bags of vegetables: petite peas, artichoke hearts, spinach, pearl onions

Two quarts of tomato sauce made last summer with local NJ tomatoes. It's a basic sauce with no seasonings aside from garlic so I can use it in any number of recipes.

Butter. At the moment, two sticks of organic unsalted.

Nuts. Pine nuts, a bag of pecans from Schermer’s in Georgia, and a bag of amazing Bronte pistachios I bought on last fall’s trip to Sicily.

Pesto. Three small containers made in July when local basil was in season and inexpensive. This will taste like summer when I soon use it.

A plastic bag of Parmesan rinds I collect and add to soups, especially minestrone.

Meats: 1 lb. of ground lamb, 1 lb. of ground beef, 1 duck breast, 1 package of ground duck (I make Bolognese with it), 4 boneless chicken thighs, 2-pound piece of pork belly, 1 boneless NY strip steak, 2 on-the-bone pork chops from the Hudson & Charles butcher shop on Amsterdam Avenue

A 1-pound bag of wild shrimp from Whole Foods

Two ice packs used on my recently re-injured knee

No ice cream.

My Countertop

I have a large white porcelain bowl in which I keep aromatics, usually red onions, yellow onions, garlic, ginger, and shallots.

#rock the pantry #the city cook #pantry #home pantry

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instantdeerlover · 4 years

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13 Restaurant Cookbooks With Dishes You Can Actually Make at Home added to Google Docs

13 Restaurant Cookbooks With Dishes You Can Actually Make at Home

Woman photo, fstop123/Getty; chef’s hat photo, skodonnell/Getty

Restaurant cookbooks are usually not for the “average” home cook, but these books offer recipes that are actually, totally doable

1. Roast chicken and bread salad, from The Zuni Cafe Cookbook

2. Bo ssam, from Momofuku: A Cookbook

3. Sunday sauce, from The Frankies Spuntino Kitchen Companion & Cooking Manual

4. Obama’s short ribs, from The Red Rooster Cookbook: The Story of Food and Hustle in Harlem

5. Baked goat cheese with spring lettuce salad, from the Chez Panisse Cafe Cookbook

6. Khao phat muu (Thai-style fried rice with pork), from Pok Pok: Food and Stories from the Streets, Homes, and Roadside Restaurants of Northern Thailand

7. Miso-marinated black cod, from Nobu: The Cookbook

8. Gumbo z’herbes, from The Dooky Chase Cookbook

9. Hummus tehina, from Zahav: A World of Israeli Cooking

10. Canned sardines with Triscuits, from Prune

11. Cornbread, from Heritage

12. Ricotta toast, from Everything I Want to Eat: Sqirl and the New California Cooking

13. Coconut cake, from Highlands Bar & Grill

via Eater - All https://www.eater.com/2020/6/18/21293009/easy-restaurant-recipes-you-can-make-at-home-nobu-momofuku-dooky-chase-zahav

Created June 18, 2020 at 11:26PM /huong sen View Google Doc Nhà hàng Hương Sen chuyên buffet hải sản cao cấp✅ Tổ chức tiệc cưới✅ Hội nghị, hội thảo✅ Tiệc lưu động✅ Sự kiện mang tầm cỡ quốc gia 52 Phố Miếu Đầm, Mễ Trì, Nam Từ Liêm, Hà Nội http://huongsen.vn/ 0904988999 http://huongsen.vn/to-chuc-tiec-hoi-nghi/ https://drive.google.com/drive/folders/1xa6sRugRZk4MDSyctcqusGYBv1lXYkrF

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askwhatsforlunch · 9 months

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Cuisine de Provence

If you want to add a generous bit of sunshine to your meals, then I suggest trying your hand at la Cuisine de Provence. Fragrant with herbs like thyme, rosemary or basil, colourful with fresh vegetables, these recipes celebrate the fish and seafood of the French Riviera and the quality meat of l'arrière-pays! As I am spending a week's holiday in Provence, I intend to enjoy everything la Côte d'Azur has to offer, from bathing in the Mediterranean Sea to the delicious gastronomy! Try these recipes, if you want to follow me!

Drinks

Pastis

Limoncello Spritz

Lavender Liqueur

Appetizers

Rouille

Anchoïade

Parmesan Aïoli

Green Olive Tapenade

Aïoli

Baguettes

Roasted Garlic, Thyme, Olive and Tomato Plait

Entrées

Garden Pistou Soup (Vegan)

Salade Niçoise

Provençal Roasted Chicken

Meat

Provençal Burger

Niçoise Stuffed Zucchini

Fish

Prawn Pasta à la Marseillaise

Anchovy Stuffed Courgettes

Rosemary Roasted Tuna

Brandade de Morue (Codfish Potato Bake)

Sage and Lemon Sardines

Red Mullet and Aubergine Burgers

Rosemary and Basil Sardines

Roasted Sardines

Sides

Poêlée Provençale (Sautéed Aubergines and Peppers)

Tian (Vegan)

Tomatoes Provençal

Ratatouille

Savoury Pies and Tarts

Tourte aux Blettes

Condiments

Herbes de Provence

Desserts

Lavender Apricot Tart

Peach and Apricot Charlotte

Ice Cream

Lavender Ice Cream

Lavender Apricot Sorbet (Vegan)

Lavender Apricot Ice Cream Cups

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drmilliesays · 5 years

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Best Aphrodisiac Foods - Allie's Aphrodite Dinner (Vegan/Vegetarian)

Are you looking for the best aphrodisiac foods for your Valentine’s Day Dinner? When people think of food-based aphrodisiacs they think of oysters but there is a lot more than slippery texture and zinc levels that make a good aphrodisiac. Berries and cayenne pepper are good tantalizers of the senses because they antioxidants that improve circulation. If you want the texture but don’t want the fish, then go for silken tofu and mushrooms for their sexy feel, complete with phytoestrogens to get your hormones revved up. Asparagus and celery increase irresistible pheromones making your BO out of this world to your partner. Other sexy foods include avocados and figs because they are shaped like a woman’s ovaries - the old doctrine of signatures at work. Check out my dinner made with the Goddess of Love herself, in mind- featuring some of my favorite best aphrodisiac foods and ideal wine pairings. Remember to keep the wine to 1 oz per glass as too much will cause lack of luster in the bedroom.

Allie’s Aphrodite Dinner

BEET SALAD

2 handfuls of arugala

2/3 cup diced cucumber

2/3 cup diced beets, roasted, steamed or boiled

Sea salt to taste

Black pepper to taste

2 lime wedges

Combine all ingredients and dress with juice from lime wedge.

Yield 2 salads

Drink pairing: Rose wine and/or sparkling water with blackberries

PORTOBELLO MUSHROOM CAPS

2 large portobello mushroom caps

1 T Olive or grapeseed oil

Sea salt to taste

Black pepper to taste

Lightly brush mushrooms caps with oil and sprinkle with sea salt and pepper.

Bake at 375' for 15-20 minutes.

Yield 2 servings

LEMON ASPARAGUS

1 bunch asparagus

Juice of 1 lemon

Sea salt to taste

Black pepper to taste

Break off the rough end of each asparagus stalk and discard.

Toss asparagus, lemon juice and sea salt and pepper together.

Bake at 375' for 20 minutes.

Yield 2 servings

TOFU STEAK

1 brick of extra firm organic tofu, pressed (I like Wildwood Sproutofu)

1 T Olive or grapeseed oil

Sea salt to taste

Black pepper to taste

1 tsp thyme (optional)

1/4 tsp cayenne pepper (optional)

Cut tofu in half and lightly brush with olive or grapeseed oil and season.

Bake at 375' for 20 minutes.

NOTE: while I used tofu for this recipe, you can use any protein such as tempeh, boneless skinless chicken breast, or one of the sexy Omega 3 fishes such as mackerel, salmon, sardines or black cod etc.

Adjust cooking time according to your choice of protein.

Yield 2 servings

Drink pairing: Chianti and/or sparkling water with raspberries

RAW CHOCOLATE MOUSSE

2 very ripe organic avocados

4oz unsweetened 100% cocoa organic bakers chocolate bar

3 Tbsp unsweetened organic cocoa powder

1/2 cup unsweetened organic almond milk

1 tsp pure organic vanilla extract syrup

3 tsp organic raw agave

1/8 tsp sea salt

4 Strawberries

Once you've melted the chocolate bar, combine all ingredients in a blender and blend until smooth. Serve in a martini or parfait glass with strawberries.

Yields 4 servings

Drink pairing: Prosecco and/or sparkling water with strawberries

Food is medicine! Enjoy eachother!

0 notes

edmondmoller · 6 years

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Healthy Foods to Buy and Keep on Hand at All Times

New Post has been published on https://womanshealthwithmegan.com/healthy-foods-to-buy-and-keep-on-hand-at-all-times

Healthy Foods to Buy and Keep on Hand at All Times

When people ask me how to start living more naturally and eating healthier, I tell them that simply swapping their fat and sugar choices can make a huge difference in their family’s health. And it couldn’t be more true, but it’s also important to have good choices on hand at all times. This makes you less likely to reach for fast or processed foods.

In this post, I’ll show you which pantry staples (with recipes) to stock up on so that you can easily create nourishing meals for your family.

Why It’s So Important to Buy Healthy Foods

A well-stocked kitchen makes it easy to throw together dinner at the end of a long day or grab a snack on your way out the door using healthy, whole foods.

“We really need to focus on that foundational diet, which is more vegetables, more whole foods, less added sugar and less refined grains.” — Christopher D. Gardner, the director of nutrition studies at the Stanford Prevention Research Center

One study of over 120,000 healthy women and men spanning 20 years reached similar conclusions: High-quality foods (and decreasing consumption of lower-quality foods) play a huge role in preventing obesity.

Healthy Foods to Buy & Keep in Pantry

Here are my top healthy foods to buy and keep in your pantry at all times so dinner time will be a breeze.

Capers

Research suggests these delicious, small flower buds pack tons of natural antioxidants that may effectively fight cancer and heart disease when added to meals, particularly meats.

“Caper may have beneficial health effects, especially for people whose meals are rich in fats and red meat.” (source)

Additional studies suggest capers also have medicinal properties that help fight liver disease, improve triglyceride levels in patients with Type 2 Diabetes, relieve inflammation and pain in people with arthritis, and may even improve memory.

How to use capers Capers have an intense briny flavor, so a little bit goes a long way. Add them to pan sauces, salad dressings, sandwiches, or even eggs.

Try: Cauliflower Steak With Olive and Caper Salsa

Lemons

Because lemons are a good source of vitamin C and antioxidants, research suggests they may help fight heart disease and cancer, lower stroke risk, strengthen the immune system and reduce inflammation, aid in iron absorption, prevent asthma, and lower blood pressure.

There’s even some evidence that, thanks to all that vitamin C, lemon can even help improve skin’s texture and reduce wrinkles.

How to use lemons

Lemon is nice and tart—a little goes a long way in sauces, salad dressings, marinades, hot and cold drinks, and even desserts.

Try: Lemon and Avocado Kale Salad

Sun-dried tomatoes

One cup of sun-dried tomatoes provides 23 percent of the recommended daily intake of vitamin C and 16 percent of vitamin A, which means this healthy food can improve vision and heart health, aid in digestion, and reduce inflammation. (source)

Sun-dried tomatoes also have 25 percent of the recommended intake of magnesium, a mineral the body is dependent on for blood sugar control, blood pressure regulation, bone health, and more. Read more about magnesium here.

How to use sun-dried tomatoes

Sun-dried tomatoes are absolutely delicious and full of flavor. They have a deep, caramelized flavor with a hint of sweetness and a hint of tartness. Try these flavor bombs in salads, sandwiches, sauces, dressings, or simply snack on a few.

Try: Basil Sun-dried Tomato Pesto

Olives

A type of stone fruit, olives are high in healthy fat, vitamin E, and antioxidants. They also contain tons of minerals, like iron, calcium, and copper.

There’s evidence that, because of these nutrients, olives help lower blood pressure, reduce inflammation, fight cancer, prevent heart disease, prevent osteoporosis, and improve overall gut function.

How to use olives

Eat olives alone as a snack or sprinkle them on sandwiches, salads, or poultry. You can also chop them up and stir them into sauces, salad dressings, dips, or pastas.

Try: Exotic Chicken Marbella

Beans/lentils

Starches that are resistant to digestion—like beans and lentils—provide good “food” for our gut bacteria, which can aid in digestion, reduce appetite, and improve insulin sensitivity and blood sugar levels. Note: Certain methods of cooking (cooking, cooling, and reheating, for example) can increase the resistant starch in these foods.

In general, legumes are also a great source of soluble fiber, which helps digestion and improves cholesterol. They’re also high in folate (great for a pregnancy diet!), B-group vitamins, iron, calcium, phosphorous, zinc, and magnesium. (source)

How to use beans/lentils

Add lentils or beans (black beans, chickpeas, navy beans, kidney beans, split peas) to soups and stews, salads, or tacos. You can also ground them up and make patties, dips, or spreads.

Try: Black Beans Salad With Roasted Sweet Potatoes

Healthy canned fish

Both canned and fresh fish contain ample amounts of protein and other important nutrients like selenium, calcium, phosphorus, and vitamin D, but it’s important to make safe choices when it comes to seafood, especially if you’re pregnant. According to one study, canned wild salmon actually had more Omega-3s, less mercury, and fewer pesticides and carcinogens than farmed salmon.

Canned sardines are nutritional powerhouses with tons of omega 3’s, selenium, vitamin D and a great source of inexpensive protein.

How to use canned fish

Warning: You will have to put your big girl pants on to eat sardines. They are an acquired taste. (I used to hate them but after forcing myself to eat for a few years, my body now craves them!) Use low-mercury salmon and sardines in salads or stir-fries, form them into patties, make salmon or sardine salad, or eat them on crackers with a squeeze of lemon.

Try: Sardine Fish Cakes

Basic spices

Spices add a necessary kick to many recipes, but some of them provide surprising health benefits, too. Stock your pantry with these spices that pack powerful health benefits:

A good salt: Sea salts and high-mineral salts add minerals to your diet. Cumin: This earthy spice is rich in iron, promotes digestion, may improve cholesterol, and may even reduce the risk of food-borne illness. Curry: There is evidence that curry aids in digestion, promotes liver function, improves metabolism, reduces inflammation, improves heart health, fights cancer, and may even improve complexion. (source)

Some other basic spices that are extremely flavorful and versatile include: rosemary, sage, thyme, ginger, and cinnamon.

How to use spices

Beyond the obvious—using spices to flavor your favorite dishes, from chicken, to seafood, to veggies—try chopping fresh spices or herbs, stirring them into olive oil, and then freezing in ice cube trays. It’s a great way to preserve fresh herbs and add flavor to any dish. Here’s step-by-step instructions.

Try: Gluten-Free Tabbouleh

Extra virgin olive oil

First thing’s first: There’s tons of fake olive oil out there, so make sure you do your research first. But quality extra virgin olive oil has lots of health benefits. It’s rich in monounsaturated fats and antioxidants, is filled with polyphenols that can help reduce our risks for heart disease, cancer, Alzheimer’s and type 2 diabetes, and can lower LDL cholesterol and blood pressure, stabilizing blood sugar levels, and and reduce inflammation. (source)

How to use extra virgin olive oil

This is an easy one—the possibilities are endless! Cook with extra virgin olive oil, drizzle it on fresh tomatoes, use it as a base for salad dressings, or even try oil pulling.

Try: Raw Enzyme Salad with Turnip

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Seed-like grains

Choose seed-like grains that cook up fast. Some of my favorites are quinoa, amaranth, and millet. Why? Well, for starters, quinoa has almost as many antioxidants as cranberries! Plus, it’s gluten free, high in protein, and has tons of magnesium and folate.

Amaranth and millet have similar health benefits. Amaranth is full of the essential amino acid lysine, plus has plenty of protein, fiber, magnesium, phosphorus, and iron. Millet is also rich in magnesium and phosphorus, but also contains ample amounts of copper.

How to use grains

Cook and serve these gluten-free grains as you would other grains, or add them to baked goods (cookies, pies, and breads!).

Try: Sprouted Quinoa Crusted Pizza

Tomato paste

If you have too many tomatoes, one of the best ways to use that surplus is to make tomato paste. Tomato paste is an incredibly great source of lycopene, a phytochemical that helps fight chronic diseases and increase the body’s natural sun protection. (source) Tomato paste is also rich in vitamin C, B-group vitamins, magnesium, potassium, iron, and copper.

How to use tomato paste

Use tomato paste as the base for soups, stews, and sauces. An easy way to make sure you always have some on hand is to freeze fresh tomato paste in ice cube trays.

Try: DIY Tomato Paste

Fresh garlic

Garlic has many proven health benefits—it’s anti-inflammatory and anti-fungal properties make it a great natural remedy for ear infections, plus it helps protect the body from heart disease and cancer, lowers blood pressure, regulates blood sugar in diabetics, and reduces incidences of the common cold.

How to use garlic

Garlic can used to flavor almost anything! Add it to salad dressing, sauces, or salsas, stir it into tea, or roast it and spread it on toast.

Try: Pistachio Pesto

Nuts/seeds

Nuts and seeds are full of healthy fats, plus contain plenty of protein, fiber, and antioxidants like vitamin E. They also contain plant stanols, which may help lower cholesterol. (source)

Research also shows that just one serving of nuts per day can help prevent weight gain and may even help prevent diabetes.

Seeds—flaxseed, chia seed, and hemp seeds, to name a few—can also help reduce blood sugar, improve cholesterol, and regulate blood pressure.

How to use nuts/seeds

Sprinkle nuts and seeds on top of anything—toast with nut butter, yogurt, oatmeal, salads, you name it!

Try: Chocolate Chia Seed Pudding

OK, But What If My Family Doesn’t Like Healthy Food?

It’s a dilemma, for sure, but one that’s surmountable. Trust me, I know! Check out this post for tips to get reluctant family members to embrace real food.

How About You?

What are your go-to healthy foods to buy? I’d love to hear about what items are in your pantry at all times.

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