Category Archives: Healthy Foods

Eat Your Way to Glowing Skin and Better Health With Carrots and Sweet Potatoes

What do glowing skin, sharp vision, and good health all have in common? One power-packed antioxidant known as vitamin A. This essential nutrient cuts down on inflammation while strengthening your immune system Also known as beta carotene, it allows your body to function at its best.

 

Vitamin A is the most potent when consumed in its natural state and is found in the highest concentrations in carrots and sweet potatoes. While they taste good on their own, you can only eat so much of the same thing before it gets monotonous.

 

Luckily, there are many carrot and sweet potato recipes that can keep your taste buds interested while providing you with hardcore nutrition. Here are just a few ideas.

 

Sweet Potatoes

 

Most of us love to incorporate toast into brunches or as appetizers but may want to opt for a gluten free option. This is where sweet potatoes come to the rescue. Instead of bread, replace it with a sweet potato.

 

It is relatively easy to do. Cut up two sweet potatoes into half inch sections, drizzle with some oil and salt, and bake them in the oven for fifteen minutes at 450 degrees Fahrenheit. Next, throw on some toppings, and enjoy the savory snacks. If you are unsure what to top them with, check out these recipes.

 

Carrots

 

These delicious vegetables are often overlooked, overcooked, and poorly seasoned making them the less popular choice of the two. When done right carrots become the superstars of the dinner plate.

 

Instead of boiling carrots slices, try steaming the whole vegetable. This method locks in more flavor and nutrients. Top it with a vinaigrette like in this recipe to create a savory side.

 

Using a vegetable peeler, you can slice the carrot into thin strips. Jazz it up with feta cheese and lime, and this can become a focal point in your meal replacing the everyday salad.

 

Let yourself get creative and experiment with these vegetables. You will find the possibilities are endless. Aromatic and versatile, carrots and sweet potatoes are a flavorful way to get your daily dose of vitamin A.

 

Dutch Babies Are A Thing? Yes They Are! And They Are Delicious

So I grew up in Michigan, where we worship the donut, fritter, or a good slice of coffee cake with an actual cup of coffee for breakfast, so when I read about Dutch Babies, I knew that I would be writing about them and making this intriguing breakfast meal real soon.

 

Let me clarify, I’m not talking real, diaper wetting Dutch Babies, I’m talking about the popover like goodness that is baked in a cast iron skillet and topped with many varieties of great ingredients, Dutch Babies. The Dutch Baby is a cross between a pancake and a thick crepe and has been likened to a popover when it comes out of the oven. The Dutch Baby does “fall” when it is first out of the oven, but that’s part of it’s charm.

 

Modeled after the German Pfannkuchen or thick pancake, this hybrid found its origins in the early twentieth century at a Seattle based eatery, Manca’s Cafe. The name of the popular breakfast fare was said to be named by Mr. Manca’s daughter. The original recipe is simple enough. Eggs, flour, sugar, and milk incorporate the basic ingredients. Over the years the recipe has evolved to include fruit, meat, vegetables, cheese, and powdered sugar or vanilla for a sweet Dutch Baby.

 

The secret to a good Dutch Baby seems to be the cast iron pan. It cooks and lends a crispiness to the outside of the baby, while the inside is firm in texture like a popover. The Dutch Baby seems to be a breakfast staple in diners and cafes across Seattle and is a little know, hidden treasure to the rest of the cooking world.

 

Mr. Manca’s cafe closed down in the 1950’s, but his legacy in the Dutch Baby lives on. Now if you’ll excuse me, I’m hungry for breakfast and need to fire up the cast iron skillet. If you would like to watch the video that started my fascination with the Dutch Baby, you can click here.

 

Can Meatless Monday Reduce Chronic Disease?

Attendees convening at the World Health Summit, an annual forum of strategic global health issues, will take part in the increasingly popular ‘Meatless Monday’, when they dine, after the first day of activity, on Monday, October 9, 2016. The yearly event, hosted by European Commission President Jean-Claude Juncker, German Chancellor Angela Merkel, and French President François Hollande. It addresses contemporary issues of global health care.

 

A public health crusade, led by Sid Lerner, urges society to reassess its consumption of meat, over the course of a week, and consider refraining from eating meat on Monday. They cite the benefit of a reduction in chronic health issues such as cancer, heart disease, stroke, and diabetes. The reduction of meat consumption has a positive impact on the environment, as less meat production softens its impact on the landscape, climate, and aquifers.

 

The collaboration of ‘Meatless Monday’ and the World Health Summit’s “Planetary Health initiative brings together a focus on the long-range implications of an individual’s health and the environment. According to Dean Michael J. Klag of the Johns Hopkins Bloomberg School of Public Health, “Meatless Monday is an important public health campaign that has been advised by the Johns Hopkins Center for a Livable Future since 2003. The campaign’s encouragement of going meat-free one day per week is a practical and simple step toward improving individual and public health globally.”

 

The ‘Meatless Monday’ initiative asserts that Monday is the optimum day of the week where individuals are most focused on initiating and maintaining a healthy mindset. Established in 2003, ‘Meatless Monday’ has flourished on the worldwide stage, gaining global acceptance from the educational sector, government agencies, restaurants and culinary institutions, actors and celebrities and other environmental and health alliances.

 

As the consumption of meat escalates worldwide and the amount of fruits and vegetables in an individual’s diet decreases, the rate of chronic diseases will continue to spiral out of control. As individuals become ill from chronic diseases associated with meat consumption, medical costs will rise and the health care system will increasingly become more burdened with treating the ill.

Eating Fish Could Help Save Your Life

Eating fish, instead of red meat, a couple of days per week, is very good for heart health. This applies to everyone, not just those diagnosed with chronic health conditions, such as diabetes, high cholesterol or heart disease. As it turns out, when you eat fish for lunch or dinner, twice a week, it’s high in vital nutrients. These nutrients have been shown to help with metabolic fat burning and increased energy levels.

Back in the day, all the focus was on oily fish. Now, we know that any type of fish or seafood, at least two days per week, goes a long way towards increasing longevity. This isn’t some absurd diet tip or some random fact. It’s based on sound research. Researchers discovered that eating fish regularly, actually decreases the probability of death from obesity related health problems. So, should you consume fish even if you aren’t overweight or currently dieting? The answer is yes, absolutely. Fish is high in protein and low in saturated fat and cholesterol.

According to the Food and Drug Administration pregnant women or those who are breast feeding, should avoid certain types of fish. This is due to high levels of methyl mercury, found in fish such as shark, swordfish, tilefish, and kingfish. The FDA also recommends that women in the aforementioned categories, limit the amount of tuna in their diets.

In initial research studies the emphasis was just on oily fish, due to the high value of omega-3 fatty acids. But, it was discover that if at least eight ounces of any type of fish or seafood is consumed, two days per week, provides the same benefits. Fish is a lean protein and an excellent source of A, B, and D vitamins. Along with the presence of essential fatty acids (EFAs), and vitamins, fish is also high in minerals. These minerals include iron, zinc, selenium and iodine.

The findings about fish and lowering the risk of heart disease, stroke and obesity are based on a 2006 study published in the Harvard Review. The study concluded that at least 250 mg of omega-3 fatty acids per day will yield the greatest health benefits. This would equal to at least eight ounces of tuna or salmon, weekly.

Simple On the Go Cereal Bars for the Back to School Hustle

Back to school season is here again and while that is dreadful to the children, parents are celebrating from every corner of the country. Though parents have their homes back to normal and finally get that much welcomed break from their kids, it is important for them to make certain that their little ones have food fit enough for their growing, hardworking minds. Surely most kids are in some sort of after school activity, which forces parents to get a little creative with the week’s meal choices. From quick snacks between activities to breakfast on the go when everyone is running a little late, food must be readily available at all times. Consider making these healthy treats on Sunday night in big batches to get you and the kids through the busy week:

Honey and Nut Cereal Bars

These simple snacks are incredibly healthy and easy to make due to their versatility. Essentially, all you need is some honey, nuts of your choice, and a plain grain cereal, like Cheerios or bran. If you prefer, you can use oatmeal in this recipe as well. Combine all of the ingredients until the mixture becomes sticky and malleable, press it into a pan, allow to settle in the fridge, cut them into squares, and grab them on the go.

Fruity Pebbles in Bar Form

These bars are perfectly layered to control sugar levels. Begin by taking a plain cereal, some honey, or corn syrup. When that mixture becomes sticky, press it into a pan. Repeat the same process with the Fruity Pebbles and layer it on top.

Peanut Butter, Chocolate, and Pretzel Bars

What is better than these three ingredients? Really nothing and this is a super healthy combination. Simply combine all of the ingredients and add a glue-like substance, like melted marshmallows or honey, to make the mixture pliable. Press it into a pan, chill it in the fridge, and serve as you would any other no-bake bar.

Strawberry, Banana, and Cheerio Cups

Muffin tins serve a multitude of purposes, including this one. Combine all three ingredients with honey or even a thick strawberry syrup, place the mixture in each cup, allow it to settle, and serve when needed! If you do not use liners, use cooking spray or butter to grease each cup.

Making Your Own Pickles Is Great for Your Health, Wallet, and Taste Buds

What could be worse than making burgers for dinner only to realize that you forgot to buy the pickles? Essentially, pickles work wonders on a plethora of different food items, but buying them all of the time is anything but cost-effective. Thankfully, making your own pickles is incredibly easy and requires only a few ingredients. If the smell of pure vinegar bothers you, though, fear not–you do not have to use it!

Pickles without Vinegar

Makes four one-quart jars in forty minutes:

  • 2/3 of a cup of pickling salt.
  • Thirty or more small cucumbers.
  • Four large heads of Crown dill.
  • Twelve dried red chili peppers, if you choose.
  • Eight or less black currant leaves cut into silver dollars.
  • At least eight cloves of garlic.
  • 1/4 of a head of cabbage cut into two-inch pieces.

Begin the process by sterilizing the jars; wash them thoroughly with hot water and soap, and then pat them dry. Fill a pot with water about halfway, add the jars, and bring the water to a boil. Using tongs, carefully remove the jars and place them on a clean towel to dry.

Next, begin making the brine for the pickles. Fill a pot halfway with water and add the salt. Bring it to a boil, whisking the entire time in order to dissolve the salt. Allow that to sit.

Take your clean jars and fill them with the remaining ingredients. If you desire, you can make some without the peppers, black currants, or garlic. Fill the jars with the brine, but leave 1/8 of an inch of headspace. As tightly as you can, screw the lids onto the jars. In order for the pickles to ferment, you must let them sit for seven weeks.

In conclusion, making your own food whenever you can is not only a great way to save money each month but is also incredibly good for the health of you and your family. To boot, the tastiest items are often homemade!

How to Eat Cheap and Healthy

Healthy food is a major craze right now. There are a lot of people who want to lose weight and build muscle. The good news is that there are plenty of diet plans out there that help people reach their goals in that area. The bad news is that healthy food is not cheap to buy. There are several ways in which consumers can spend less money on their food choices while also eating healthy. If you are interested in living a healthy lifestyle and saving money, here are some tips for you.

Buy in Bulk

One of the easiest ways to save money on food is to buy in bulk. A lot of people try to buy serving sizes of food that is only good for one or two times. The easiest way to save food is to buy several months of supply at one time. There are plenty of stores where they give you a discount for buying in bulk. If you are someone who struggles to afford healthy food, there are plenty of bulk options for you. For example, rice can be purchased for just pennies per pound when you buy a large bag of it. As a general rule, the more general the food is, the cheaper it is to buy in bulk.

Use Coupons

There are more coupons available than ever before. A lot of people do not think about using coupons when it comes to food shopping. However, digital coupons can lead to a lot of savings. This is especially true on food that is out of season. Stores have an incentive to try and clear their inventory in the most efficient way possible. If you want to save money, always make sure that you check out various digital coupons before making a purchase. Over time, this can really add up to a lot of savings for you and your family.

The Paleo Diet is not a cheap way to eat, but it is healthy. If you are looking for ways to save money on food costs, buying in bulk is a great option for you. In addition, always check online before going shopping or on a mobile device for coupons. This can add up to substantial savings over time.

Saving Terminal Produce

In a world that’s becoming increasingly health conscious about food, having a varied and robust palette of fruits and vegetables in your kitchen presents a wealth of allure. It’s quite satisfying to look into your refrigerator and see bright, rose-stained apples and crisp bouquets of green.

Unfortunately, an array of produce that was once teeming with vitality can seemingly decay in a jiffy, melting into a cesspool of wilted leaves, black bruises and vegan fur coats that you wouldn’t want to eat or wear. Decaying produce really sucks, but there are ways you can make use of your plant matter when it appears to be on its last life.

Bananas are notorious for growing overripe without your permission, such fickle and aloof creatures. If your bananas seem a bit too brown for your liking, you could mush them up to use in a variety of baked goods, such as cookies, pancakes and banana bread. Other aging fruits can be used in a similar manner, and substituting ground up fruit for sugar in recipes is a great way to increase the nutrition and lower the guilt factor in baked desserts.

Leafy greens also tend to go south quickly, and a great way to re-purpose them is in a pesto sauce. Aging root vegetables like potatoes and carrots are great baked or fried, and stews, soups and curry are excellent receptacles for any wayward veggies you don’t have a home for. To preserve the integrity of produce you’re not ready to use, try dicing them up into manageable pieces and freezing them for a later date.

A Mediterranean Dip That Will Blow Your Socks Off

The Mediterranean has some of the best foods in the world, and they are also known for having extremely healthy food. There, the people focus on eating lots of fruits and vegetables, but they also take in some cheese, pasta and bread on the side. It’s healthy food that can help you lose weight if you need to.

Dips in the United States are often high in calories, carbs and fat, but this Mediterranean Dip is super healthy. It’s easy to make too, so let’s get started.

How to Make the Mediterranean Dip

This is a 7 layer dip, so it has tons of delicious flavors. You can eat it was pita, bread or tortilla. Or if you really want to save on calories, dip carrot sticks and cucumbers into the mix.

To make the dip, start with a shallow bowl, and put an 8 ounce container of regular hummus into the bottom. Add 1/2 cup of diced cucumber and 1 whole tomato diced. On top of that, put 1/2 cup of yogurt. Choose Greek yogurt if you can.

Over the Greek yogurt, you will put a mixture of 1/2 tsp paprika and 1/4 tsp salt. Over the spices, add 2 chopped roasted red peppers and 4 chopped artichoke hearts. You should crumble fresh feta on the top and also put on some olives to finish. Choose Kalamata olives as this is what most people use in the Mediterranean. Some parsley can be used as a garnish as well.