For those warm summer days, a refreshing tasty salad is the way to go. Not only is this salivating salad yummy, it's also on the healthy side with ingredients such as avocado, mango and crushed red pepper!
To check out the whole recipe, click here - Enjoy!
Asparagus, Avocados, Basil, Green Beans, Beets, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Chard, Cherries, Citrus: Grapefruit, Kumquat, Lemon, Navel Orange, Tangelo/Tangerine, Collards, Cucumber, Medjool Dates, Kale, Kohlrabi, Lettuce, Mushroom, Mustard, Nectarine, Green Onion, Passion Fruit, Green Peas, Raspberries, Spinach, Strawberries, Tomatoes, Turnips
These delightful delectables are in season right now for those of us in sunny California. Are you located somewhere else? Check out this website called Sustainable Table where you can enter in your location and the season to find out what's ripe for you! Eating locally and sustainably is the best way to go for your health and the health of the environment.
Ingredients
Place a sieve over a medium bowl. Hold an orange over the bowl, and using a paring knife, cut along the membrane on both sides of each segment. Free the segments and let them fall into the sieve. Repeat with the grapefruit. Squeeze the membranes over the bowl to extract as much juice as possible, reserving the juices in the bottom of the bowl. Place the fruit segments and fennel in a salad bowl.
In a blender or the bowl of a small food processor, blend together the oil, basil and 3 tablespoons of the reserved juice until smooth. Season with salt and pepper, to taste. Pour over the fruit and fennel. Add the chopped walnuts and toss until all the ingredients are coated.
Photo and recipe via FoodNetwork.com
I am a huge fan of many of these things: Real Simple Magazine, Quinoa, Kale, and Sweet Potato. (I will let the mushrooms slide.) So imagine my delight when I found this recipe on RealSimple.com. Delish!
Recipe by Kate Merker via RealSimple.com, photo by Christopher Baker via RealSimple.com
Mmm...butter. Butter seems to make everything taste better. Unfortunately, it isn't so kind to our figures.
While browsing on OrganicAuthority.com, I found Brianne DiSylvester's tip on three butter alternatives for baking. "After all, one cup of butter in a recipe adds a whopping 1,600 calories and 177 grams of fat. Eek!," Brianne says.
Eek is right! 1,600 calories is insane!
Try one of her healthier alternatives instead:
Avocados: The naturally smooth and creamy texture of avocados is a perfect sub for butter. Though baking with avocados won't make your breads, muffins, cookies, cakes, and pies taste like avocados, it will give light-colored dough a slight green tint.
How To: Start off by scooping the green flesh out of the skin with a spoon and using your blender to pulse into a puree. You can add 2 teaspoons of lemon juice per cup for light-colored dough to avoid browning. When using in lieu of butter, substitute 1 cup of pureed avocado for every cup of butter. Reduce your oven temperature by 25 percent and increase your baking time. This will help to prevent your cake from rising up in the middle or, alternatively, caving in. It'll also prevent the cake from browning too quickly.
The Advantages: It’s a great way to reduce fat in your desserts. A 3.5-ounce serving of butter has a whopping 81 grams of fat compared to 14 grams in the same serving of avocado. You’ll also eliminate saturated fat from your desserts, replacing them with healthy fats. Plus, avocados not only have a ton of vitamins, but they also may reduce cholesterol and fight heart disease.
Yogurt: Add moistness, creaminess and tenderness to baked goods with non-fat yogurt. Certain brands can make your dessert taste tart so try Dannon and Stonyfield brands which are less bitter.
How To: Replace butter by adding yogurt ounce for ounce. If a recipe calls for a ½ cup of butter, use a ½ cup of non-fat yogurt instead. You can also try vanilla yogurt for a little extra umph. Reduce the oven temperature by 25 degrees and test for doneness earlier than the recipe requires.
The Advantages: Baking with non-fat yogurt eliminates most of the fat in the recipe and adds extra protein and calcium to your sweets.
Click here to read Brianne's tip on using fruit purees as an alternative, including a list of which desserts to use them in.
Let us know if you put any of these alternatives to the test. I think I'm going to give the avocado a try!
-Posted by Nicole Mohammadi, JMC Social Media Intern
Photo and alternative ideas via www.organicauthority.com
Think that eating healthy has to break the bank? Wrong! Anita Quincy at www.Greenwala.com has compiled a list of the 20 healthiest foods for under $1.
This is great for our wallets and our waistlines! No more relying on the dollar menu when we can have healthy foods like the ones below for the same price!
1. Oats
High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap-a dollar will buy you more than a week's worth of hearty breakfasts.
Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.
2. Eggs
You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein. They are also a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems.
Serving suggestions: Huevos rancheros for breakfast, egg salad sandwiches for lunch, and frittatas for dinner.
3. Kale
This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.
Serving suggestions: Chop up some kale and add to your favorite stir-fry; try German-Style Kale or traditional Irish Colcannon.
4. Potatoes
Because we often see potatoes at their unhealthiest-as fries or chips-we don't think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day's worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you'll also get a good wallop of beta carotene. Plus, they're dirt cheap and have almost endless culinary possibilities.
Serving suggestions: In the a.m., try Easy Breakfast Potatoes; for lunch, make potato salad; for dinner, have them with sour cream and chives.
5. Apples
I'm fond of apples because they're inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin-a fiber that may help reduce cholesterol-and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.
Serving suggestions: Plain; as applesauce; or in baked goods like Pumpkin-Apple Breakfast Bread.
6. Nuts
Though nuts have a high fat content, they're packed with the good-for-you fats-unsaturated and monounsaturated. They're also good sources of essential fatty acids, Vitamin E, and protein. And because they're so nutrient-dense, you only need to eat a little to get the nutritional benefits. Although some nuts, like pecans and macadamias, can be costly, peanuts, walnuts, and almonds, especially when bought in the shell, are low in cost.
Serving suggestions: Raw; roasted and salted; sprinkled in salads.
7. Bananas
At a local Trader Joe's, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.
Serving suggestions: In smoothies, by themselves, in cereal and yogurt.
8. Garbanzo Beans
With beans, you're getting your money's worth and then some. Not only are they a great source of protein and fiber, but 'bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don't like one type, try another-black, lima, lentils ... the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck.
Serving suggestions: In salads, curries, and Orange Hummus.
9. Broccoli
Broccoli contains tons of nice nutrients-calcium, vitamins A and C, potassium, folate, and fiber. As if that isn't enough, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers. Plus, it's low in calories and cost.
Serving suggestions: Throw it in salads, stir fries, or served as an accompaniment to meat in this Steamed Ginger Chicken with Asian Greens recipe.
10. Watermelon
Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn't more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy does of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.
Serving suggestions: Freeze chunks for popsicles; eat straight from the rind; squeeze to make watermelon margaritas (may negate the hydrating effect!).
11. Wild Rice
It won't cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor.
Serving suggestions: Mix with nuts and veggies for a cold rice salad; blend with brown rice for a side dish.
12. Beets
Beets are my kind of vegetable-their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They're powerhouses of folate, iron, and antioxidants.
Serving suggestions: Shred into salads, slice with goat cheese. If you buy your beets with the greens on, you can braise them in olive oil like you would other greens.
13. Butternut Squash
This beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.
Serving suggestions: Try Pear and Squash Bruschetta; cook and dot with butter and salt.
14. Whole Grain Pasta
In the days of Atkins, pasta was wrongly convicted, for there is nothing harmful about a complex carbohydrate source that is high in protein and B vitamins. Plus, it's one of the cheapest staples you can buy.
Serving suggestions: Mix clams and white wine with linguine; top orzo with tomatoes and garlic; eat cold Farfalle Salad on a picnic.
15. Sardines
As a kid, I used to hate it when my dad would order sardines on our communal pizzas, but since then I've acquired a taste for them. Because not everyone has, you can still get a can of sardines for relatively cheap. And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they're low on the food chain, they don't accumulate mercury.
Serving suggestions: Mash them with parsley, lemon juice, and olive oil for a spread; eat them plain on crackers; enjoy as a pizza topping (adults only).
16. Spinach
Spinach is perhaps one of the best green leafies out there-it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.
Serving suggestions: Sautéed with eggs, as a salad, or a Spinach Frittata.
17. Tofu
Not just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It's high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.
Serving suggestions: Use silken varieties in Tofu Cheesecake; add to smoothies for a protein boost; cube and marinate for barbecue kebobs.
18. Lowfat Milk
Yes, the price of a gallon of milk is rising, but per serving, it's still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you'll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium.
Serving suggestions: In smoothies, hot chocolate, or coffee; milk products like low fat cottage cheese and yogurt.
19. Pumpkin Seeds
When it's time to carve your pumpkin this October, don't shovel those seeds into the trash-they're a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin.
Serving suggestions: Salt, roast, and eat plain; toss in salads.
20. Coffee
The old cup-o-joe has been thrown on the stands for many a corporeal crime-heart disease, cancer, osteoporosis-but exonerated on all counts. In fact, coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. While it's not going to fill you up like the other items on this list, it might make you a lot perkier. When made at home, coffee runs less than 50¢ cents a cup.
-Posted by Nicole, JMC Social Media Intern
List of foods via www.greenwala.com
Photo via www.triplepundit.com
I'm so excited to share this recipe that I found on organicauthority.com for vegan whipped cream!
I've tried store-bought vegan whipped cream in the past, and have always been disappointed with the flavor. I usually don't have time to make things from scratch, but this recipe only requires TWO ingredients! It can't get any easier than that!
The key ingredient in this recipe is coconut cream, which you can get from full-fat cans of coconut milk! Coconut cream is the thick white mixture that forms at the top of the can when you first open it, and has a thicker, more paste-like consistency than coconut milk.
Kimberly from OrganicAuthority.com says that the most important step to this recipe is to chill the cans of coconut milk ahead of time, to make sure that the the top layer of cream forms when you first open the can.
Here is the recipe:
Ingredients:
Directions:
Let us know what you think if you try making this at home! And visit organicauthority.com for great recipes and healthy lifestyle tips!
-Posted by Nicole, JMC Social Media Intern
Photos and recipes via http://www.organicauthority.com/
Do you love hummus like I do? Hummus is a delicious, healthy dip that you can eat with just about everything! Whether you eat it with veggies, chips, pita bread, as a spread on sandwiches, or just by itself, hummus not only tastes great but has a lot of health benefits as well.
Instead of purchasing hummus from a grocery store, you can make your own at home! Hummus is super simple and easy to make and only needs a few ingredients. Here is a recipe from www.food.com
Ingredients:
Directions:
To add some extra flavor to the classic dip, try experimenting by adding different ingredients such as jalepeno, olives, red pepper, sun dried tomatos, spinach, basil, black beans, etc.
Have a great hummus recipe? Comment on this post and let us know!
-Posted by Nicole, JMC Social Media Intern
Image via www.masteringyourhealth.tv
With Valentine's Day right around the corner, all I can think about is CHOCOLATE!
Whether you have a Valentine or not, you can still enjoy the day by indulging in yummy sweets and treats!
With the following Raspberry Ganache Fudge Cake recipe, you can make an amazing vegan cake from scratch, and stay away from the evil processed stuff!
The recipe is from the book: Ani’s Raw Food Desserts by Ani Phyo
Ingredients:
Directions:
Makes About 6 Servings
Enjoy!
-Posted by Nicole, JMC Social Media Intern
Image via: http://www.greenwala.com/
Hurray! Our delectable Argan Lip Treatment was featured in Cooking Light's January/February 2011 issue. I'm so glad that they've discovered us because it has led me to discover them. Their magazine and website are chock full of healthy living and eating inspiration! Take this Fig, Applesauce, and Almond Breakfast loaf recipe for example. It is the perfect healthy morning snack for the on-the-go type of gal...
Yield: 2 loaves, 9 servings per loaf (serving size: 1 slice)
1. Preheat oven to 350°.
2. To prepare streusel, combine first 5 ingredients in a small bowl, stirring with a fork until crumbly; set aside.
3. To prepare bread, combine figs and 1/2 cup boiling water in a small bowl; let stand 30 minutes. Coat 2 (8-inch) loaf pans with cooking spray; dust with 1 tablespoon flour.
4. Place egg whites and egg in a medium bowl; stir well with a whisk. Add applesauce, yogurt, oil, and almond extract; stir well. Add sugar; stir well.
5. Weigh or lightly spoon 6.75 ounces all-purpose flour and 2.5 ounces whole-wheat flour into dry measuring cups; level with a knife. Combine flours and remaining ingredients in a large bowl, stirring with a whisk. Drain figs, and coarsely chop. Add figs and applesauce mixture to flour mixture, stirring until just combined. Divide batter between prepared pans. Sprinkle streusel over batter. Bake at 350° for 55 minutes or until a wooden pick inserted in center comes out clean. Cool in pans for 15 minutes on a wire rack; remove from pans. Cool completely on wire rack.
