Aim to be a cauntious label reading shopper. Always make a list before heading to the grocery store, and stick to the list. This helps rid of unwanted, unneeded and unhealthy last minute purchases.
What's in my grocery bag today?
Barbara's Puffins (Cinnamon) - This is one of my favourite snacks. It kicks my sweet and crunching cravings in the butt, and it's healthy! It's fruit juice sweetened, made with whole ingredients, low in fat and does not use artificial flavours, additives or preservatives.
Barbara's Fig Bars (Raspberry) - This is a great alternate to cookies. It's fruit juice sweetened, made with whole ingredients, low in fat and does not use artificial flavours, additives or preservatives.
Earth's Own Almond Fresh, Original - With only 70 calories per cup, this almond milk is not only a good source of Vitamon E, but also has a delicious nutty taste. I love adding this to teas, smoothies, and baked goods.
Zucchini - Zucchini is low in calories, saturated fat, cholesterol and sodium, and is a great source of dietary fiber.
Japanese Eggplant - Delicious stir-fried, sautéed, or grilled, japanese eggplant are low in calories and fat, and high in fibre and minerals.
Lemon - I start my day with juice from half a lemon in a glass of water. This adds flavour to plain water and gives the liver a light cleanse.
Avocado - Avocados have a bad rep due to it's 'fat content,' but what many don't realize is that the avocado is high in good fat. It promotes heart health, has a wide range of anti-inflammatory benefits, supports cardiovascular health, promotes blood sugar regulation, and has anti-cancer benefits.
Apple - 'An apple a day keeps the doctor away!' Check out 10 Health Benefits of Apples.
Fresh Cilantro / Coriander - I love adding fresh cilantro / coriander to salads and stews. Coriander seeds have a health-supporting reputation that is high on the list of the healing spices. Coriander has traditionally been referred to as an "anti-diabetic" plant. It has been used for its anti-inflammatory properties and cholesterol-lowering effects.
Fresh Dill - Add fresh dill to a plain salad to add a little spunk to your lunch or dinner. Dill protects against free radicals and carcinogens, it is an anti-bacterial spice, and helps prevent bone loss.
Bananas - The banana is potassium-powerd and a high energy fruit. Benefits include cardiovascular and eyesight protection, improving elimination, and promoting kidney health.
Baby Arugula - A dark leafy green, arugula provides a readily absorbable source of calcium, iron, manganese, copper, and potassium, as well as, vitamins A, C, K, and folic acid.
Couscous - An alternate to rice, couscous is great warm with stews and proteins, or cold as a salad mixed with vegetables and greens. Couscous is a good source of protein, fiber, niacin, selenium, and B vitamins.
Tomatoes - Tomatoes have antioxidant benefits, promotes colon prostate, and pancreatic health, and helps reduce heart disease risk.
Almond Butter - Add it to a smoothie, or use it as a fruit and veggie dip. Rich in antioxidants, almond butter helps lower cholesterol and blood pressure, reduce the risk of heart disease, and control blood sugar.
Stonemill Sprouted Grains Loaf - I love the texture of grainy bread. Stonemill sprouted grains loaf helps digestion, control blood sugar levels, and keep energy levels balanced.
Stay Healthy!
Fall is upon us. Our days are getting cooler and trees are turning colours. With Halloween only a couple of days away, I'm sure you've added a carved pumpkin or two on your porch.
Pumpkins are a lot more than Halloween decor. Pumpkins contain various nutrients that have an array of health benefits. These include:
Beta-carotene - Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers.
Potassium - Lowers the risk of hypertension.
Zinc - Boosts the immune system, aids in bone density support for those at risk of osteoporosis, and reduces signs of aging.
Fibre - May prevent cancer and heart disease.
Phytosterols - Promotes prostate health.
Vitamins A & C - Essential in the health of your eyes, skin and hair, and help reduce the signs of aging.
Vitamin E - Important for skin and heart health.
Here are some of my favourite pumpkin recipes:
Pumpkin with Chestnuts
Ingredients:
1/4 Pumpkin, chopped
Roasted Chestnuts, halved
Olive Oil
Apple Cider Vinegar
Garlic, minced
Agave Nectar
Ground Cinnamon
Directions:
1) Drizzle the pumpkin with olive oil and place in oven at 400C till tender
2) Dressing: Mix the apple cider vinegar, minced garlic, agave nectar and ground cinnamon
3) Place cooked pumpkin in a bowl, add the roasted chestnuts and the dressing
4) Mix well & enjoy!
Serves 2
Hearty Vegetable Chowder
Ingredients:
1 cup Chickpeas
4 cups organic Vegetable Stock
1 medium Onion, diced
½ Pumpkin, diced
2 Carrots, diced
2 Zucchinis, diced
4 Bay Leaves
1 cup Milk (can use coconut milk or soy milk)
4 tablespoons fresh Lemon Juice
2 tablespoons chopped Cilantro
Directions:
1) Bring the 2 cups of vegetable stock to a boil over high heat
2) Add the onion, reduce the heat to low and simmer for 3 minutes
3) Add the chickpeas, pumpkin, carrots, zucchinis, corn and bay leaves
4) Cover and simmer for 30 minutes or until the veggies are tender
5) Add the milk
6) Bring to a boil
7) Add the coriander and lemon juice
Serves 4 to 6
Fall Style Chicken Casserole
Ingredients:
1 Whole Chicken
¼ Pumpkin, chopped
2 Carrots, chopped
1 cup Green Beans
1 Red Onion, chopped
1/2 Red Onion, sliced
3 Red Potatoes, chopped
3 strands of Thyme
½ a Lemon
6- 8 Garlic pieces
Olive Oil
Directions:
1) Stuff the chicken with half a lemon, half an onion, 1 thyme strand and 2 garlic pieces
2) In a large casserole put the chopped pumpkin, carrots, green beans, chopped onion, red potatoes, thyme, and the remainder of the garlic chopped
3) Place the whole stuffed chicken on the veggie mix
4) Lay the sliced red onion on top of the chicken
5) Add a little salt and pepper over the chicken
6) Drizzle the entire casserole with Olive Oil
7) Cover and place in the oven at 400C for 1 ½ to 2 hours
Serves 4 to 6
Stay Healthy!
