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A Healing, Restorative Recipe

8 Eating Tips for Maintaining a Healthy Immune System

1) Eat real food—food you can pronounce. Avoid foods that have ingredients too complex to read.

2) Eat a "rainbow" of foods—foods of all colors, considering these foods contain bioflavonoids (super antioxidants).

3) Eat an adequate amount of fiber (approx. 30 to 40 grams/day). Fiber assists the body rid itself of toxins that may be absorbed into the bloodstream. The fact is, fiber can be found in many foods but is especially abundant in fresh fruits, vegetables, and some grains.

4) Try incorporating plant-based complete proteins into your diet, for example: edamame, quinoa, soy, and tofu.

5) Lower your consumption of total fats in your diet, especially trans fatty acids (e.g. partially hydrogenated oils) and saturated (solid) fats.

6) Lower your in-take of processed foods (such as fast food or junk food), antibiotics and hormones (found in chicken, beef, and dairy products).

7) Avoid foods containing high-fructose corn syrup or foods that have some form of sugar (or sweetener) listed in the top 3 ingredients on the label; they have very little nutritional value.

8) Drink plenty of water. Proper hydration helps eliminate metabolic byproducts and toxins; it also is vital for optimal physical and mental health.

Healthy Monday Recipe

Chickpeas and Curried Tomatoes


This recipe provides 4 servings

Ingredients:

1) 6 scallions, thinly sliced, parts separated
2) 1 tablespoon grated fresh ginger
3) 2 tablespoons olive oil
4) 1 teaspoon curry powder
5) 1 15.5- ounce can chickpeas, rinsed
6) 2 pints grape tomatoes
7) 1 tablespoon lime juice
8)  1/2 teaspoon sea salt
9)  1/2 teaspoon freshly ground pepper

Instructions:

1) Cook the white parts of the scallions, the ginger, and curry powder in the oil in a large skillet over medium heat for 3 minutes. Add the tomatoes and cook until they start to burst, approximately 5 minutes.

2) Add the chickpeas and lime juice, sprinkle with the scallion greens, and season with 1/2 teaspoon sea salt and 1/2 teaspoon freshly ground pepper.


Enjoy!

2 Links of Interest

What is wrong with what we eat


Teach every child about food




Awareness is the first step to making any sort of positive change.

Healthy Monday Recipe

Orecchiette Pasta with Almonds, Green Olives, and Red Onions

This recipe provides 4 servings

Ingredients:

1) 12 ounces orecchiette pasta
2) 1 red onion, chopped
3) 2/3 cup roasted almonds, roughly chopped
4) 2/3 cup pitted olives, chopped
5) 2 tablespoons lemon juice
6) 1/2 cup finely grated Parmesan cheese
7) 1 cup ricotta cheese
8) 2 tablespoons olive oil
9) 1 teaspoon sea salt
10) 1/4- 1/2 teaspoon pepper

Instructions:

1) Cook the pasta according to the package directions. Drain, reserving 1 cup of the cooking water.

2) Cook the red onion in the two tablespoons of oil in a large skillet over medium -high heat, until tender. Season with 1/2 teaspoon sea salt and desired amount of pepper. Add the pasta, almonds, olives, lemon juice, Parmesan, 1/2 teaspoon salt, and the 1 cup of reserved cooking water; toss.

3) Top with the 1 cup of ricotta cheese, drizzle with small amount of olive oil, and pepper, if desired.




Enjoy!

Nutritional Tip

Something to consider...

When purchasing fish, wild fish from northern waters are preferable to farm-raised because wild fish eat a considerable amount of algae, which is a rich source of omega-3 fatty acids.

Farm-raised fish are fed cornmeal, and it just so happens that cornmeal is low in omega-3 fatty acids.

Cold water fish are an excellent sources of omega-3 fatty acids, examples include: albacore tuna, mackerel, salmon, sardines, and herring. Dark green leafy vegetables and soybeans are also very good sources of omega-3 fatty acids.

Healthy Monday Recipe

Tilapia Salad with Almonds & Apples


This recipe provides 4 servings


Ingredients:

1) 4 six- ounce tilapia fillets
2) 2 tablespoons freshly squeezed lime juice
3) 4 tablespoons olive oil
4) 1 tablespoon Dijon mustard
5) 3 teaspoons honey
6) 2 heads endive, sliced
7) 8 ounces arugula, thick stems removed
8) 1/3 cup sliced almonds, toasted
9) 1 medium to large apple, cored and thinly sliced
10) 3/4 teaspoon sea salt
11) 1/2 teaspoon black pepper


Instructions:

1) Season the fish with 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Cook in 2 tablespoons of the oil in a nonstick skillet over medium-high heat until cooked through, approx. 3 minutes per side. Next, let the tilapia cool then break into bite size pieces.

2) Whisk the lime juice, honey, mustard, the remaining oil, and 1/4 teaspoon each salt and pepper. Add the arugula, endive, apple, almonds, and toss. Place the tilapia on top of the salad mixture.



Enjoy!

Healthy Breakfast Idea...

Oatmeal with Yogurt and Marmalade

1 Serving

Ingredients:

1 serving old fashion rolled oats
2 tablespoons plan low-fat Greek yogurt
2 tablespoons orange marmalade

Instructions:

Cook the oats according to the package directions. Top with the yogurt and marmalade.


Enjoy! 

Chicken Cobb Salad Recipe

Chicken Cobb Salad

Ingredients:

1) 4 boneless, skinless chicken breast
2) 1 head romaine lettuce, chopped
3) 2 tablespoons red wine vinegar
4) 1 avocado, chopped
5) 4 slices cooked bacon, crumbled
6) 4 ounces blue cheese, crumbled
7) 3 tablespoons extra virgin olive oil
8) 1/2 teaspoon of sea salt
9) 1/4 teaspoon fresh ground pepper

Instructions:

1) Rub the chicken with 1 tablespoon of the oil, 1/2 teaspoon salt, and a 1/4 teaspoon of pepper. Roast on a rimmed baking sheet at 400 F until cooked through, approx. 20 mins. Shred the chicken.

2) Toss the romaine with the vinegar and the remaining 2 tablespoons of olive oil. Top with the avocado, bacon, eggs, blue cheese, and chicken.



Enjoy!