Friday, 27 June 2014

Grapes and Grapefruit Salad - Breakfast on "G" Day


Well we arrived to "G" day!

It's breakfast time and I'm using GRAPES and GRAPEFRUITS

I made Grapes and Grapefruit salad. I couldn't use grapes without incorporating the mighty grapefruit also! These fruits go deliciously well and mixed with additional fruit, it becomes a satisfyingly savoury breakfast. Pair this with whole grain toast and eggs if you want to, also.   Yummy!



Servings: 1

Ingredients

Small handful of red seedless grapes
1/2 grapefruit, sectioned
1/2 apple, diced
1/2 orange, sectioned
1 banana, sliced
1 tsp lemon juice (to prevent from browning)

Mix all ingredients in a bowl and enjoy!




GRAPES

The several phytonutrients in grapes are believed to play a role in our longevity. Grapes have also been shown to contain the hormone and antioxidant melatonin, that have anti-bacterial and other properties.

The massive areas of benefit from grapes include the cardiovascular system, respiratory, immune and inflammatory systems, blood sugar regulating, the nervous system and cancer prevention - WOW! 


Grapes, fresh
(1 cup)

Vitamin K  24.5 %
Copper  21.1 %
Vitamin B2  8.4 %




GRAPEFRUIT

Grapefruit is an excellent source of Vitamin C. The phytonutrients in grapefruit called limonoids inhibit tumor growth. Grapefruit contains pectin which has been shown to slow down the progression of atherosclerosis (in animal studies).

Check with your Doctor first, as certain pharmaceutical drugs combined with grapefruit become more potent. 


Grapefruit, pink, fresh
(1/2 of medium size)

Vitamin C  58.7 %
Pantothenic Acid  7.2 %
Copper  6.7 %
Vitamin A  6.6 %
Fiber  5.6 %
Potassium  5.1 %
Biotin  4.3 %
Vitamin B1  4.2 %


Are you eating Grapes and Grapefruit?



Wednesday, 25 June 2014

Fennel in Braised Chicken - Dinner on "F" Day


Well it's dinner time on "F" day and I'm using FENNEL

I made Fennel in Braised Chicken with lemon and garlic. If you've never had fennel before you will discover that it has an earthy black licorice flavour to it. In this dish the fennel takes on a more lemony taste while the chicken is so succulent and savoury - it's definitely Yummy!




Servings: 6

Ingredients

1 fennel bulb (about 1 lb)
1/3 cup all-purpose flour
1/4 tsp each S & P
12 boneless skinless chicken thighs
2 Tbsp Olive Oil
20 large (about 2 heads) garlic cloves, peeled
3 cups chicken stock
1 lemon, thinly sliced
2 Tbsp chopped fresh dill



Directions

Cut fennel in half lengthwise and core; cut lengthwise into 1/4 inch thick slices. Chop fennel fronds (the fluffy/leafy ends). Set aside.

In shallow dish, combine flour, salt and pepper; dredge chicken in mixture to coat all over. Reserve remaining flour mixture. 

In large shallow Dutch oven, heat oil over medium-high heat; brown chicken, in batches. Transfer to plate. Add garlic; cook over medium heat, stirring, until golden, about 1 minute.

Add chicken stock; bring to boil, stirring and scraping up brown bits. Add lemon and fennel; return chicken and any accumulated juices to pan. Reduce heat, cover and simmer until juices run clear when chicken is pierced, about 30 minutes. Transfer chicken, lemon and fennel to platter; cover and keep warm. 

In bowl, whisk reserved flour mixture with 1/4 cup cold water; whisk into pan and boil over medium-high heat, whisking, until thickened, about 5 minutes. Stir in chopped fennel fronds and dill; pour over chicken. 




FENNEL 

Fennel contains its own unique combination of phytonutrients that give it strong antioxidant activity. In animal studies, the flavonoid, anethole, in fennel has repeatedly been shown to reduce inflammation and to help prevent cancer.

In addition to its unusual phytonutrients, fennel bulb is an excellent source of Vitamin C. This Vitamin found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.


Fennel, sliced, raw
(1 cup)

Vitamin C  13.9 %
Fiber  10.8 %
Potassium  10.2 %
Molybdenum  9.6 %
Manganese  8.5 %
Copper  6.6 %
Phosphorus  6.2 %
Folate  5.8 %
Calcium  4.2 %
Pantothenic Acid  4 %
Magnesium  3.6 %
Iron  3.5 %
Vitamin B3  3.5 %


Have you eaten Fennel lately?

Monday, 23 June 2014

Flax Pumpkin Mini Muffins - Lunch on "F" Day


So it's Lunch time on "F" day and I'm using FLAXSEEDS

I made Flax Pumpkin Mini Muffins. If you like pumpkin pie you will love these muffins. They are such a satisfying treat to accompany any lunch or as a snack anytime of day. Yummy!!!



Yields: 28 mini muffins (12 regular size muffins)

Ingredients

1 1/2 cups whole wheat flour
1/4 cup ground flax seed
1 tsp baking powder
1/2 tsp salt
2 1/2 tsp pumpkin pie spice (recipe below)
3/4 cup brown sugar
1 1/2 cups pumpkin puree
1/4 cup canola or vegetable oil
2 eggs
1 tsp vanilla

Pumpkin Pie Spice

4 tsp cinnamon
2 tsp ginger
2 tsp nutmeg
1 tsp allspice

Directions

Mix all ingredients together (dry then wet). If batter seems thick (mine wasn't), you can add a couple tbsp of milk to thin it out. Divide batter into 24 muffin tins (12 for regular size) and bake at 375 degrees for 12 - 13 minutes (20 minutes for regular size). 




FLAXSEEDS

A unique feature of flax is its high omega-3 fatty acid content, primarily ALA (alpha-linolenic acid), which is helpful to our cardiovascular system. It also helps prevent excessive inflammation in blood vessels. 

Flax also is a cancer preventer due to its antioxidant and anti-inflammatory benefits. The strong fiber content of flaxseeds help to delay gastric emptying and can improve intestinal absorption of nutrients.




Flaxseeds, ground 2 Tbsp

Omega 3 fats  132.9 %
Vitamin B1  19.1 %
Copper  18.8 %
Manganese  17.5 %
Fiber  15.2 %
Magnesium  13.7 %
Phosphorus  12.8 %
Selenium  6.4 %


Are you eating Flaxseeds?

Wednesday, 18 June 2014

Fig and Banana Smoothie - Breakfast on "F" Day

Hey,

So we made it to "F" day and for breakfast I'm using FIGS

I made a Fig and Banana smoothie for breakfast, using dried organic black mission figs. Fresh figs are sooo perishable that I can't even find them available around me. But using the dried is just as good and equally nutritious by all means! This is such a yummy smoothie and not too sweet, with the fig flavour coming on top over the banana. Yummy!



Servings: 1

Ingredients

1 small banana
3 dried figs
1/4 - 1/2 cup of plain yogurt
1/4 - 1/2 cup of milk (adjust as necessary)

Directions

Soak the dried figs in a small bowl of water for at least 30 minutes, prior to chopping them up before going into blender. (This softens them up so they can be easily blended)

Blend all ingredients together in your blender and enjoy!



FIGS

Figs are a good source of potassium and fiber. One study involving over 50,000 postmenopausal women for an average of 8 years, showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least.


1 Medium Fig

Fiber  5.8%
Vitamin B6  3.5%
Copper  3.3%
Potassium  3.3%
Manganese  3%
Pantothenic Acid  3%




Have you eaten Figs lately?


Saturday, 14 June 2014

Endive cups with Sweet Potato - Dinner on "E" Day


It's time for Dinner on "E" day and I'm using Endives

I made Endive cups with Sweet Potatoes and Bacon. Endive make an excellent little cup holder for whatever fillings you like. The leaves are so sturdy and refreshing they would pair nicely with just about any food. This is such a fun way to eat and would be great for a party favour also. 




Servings: 8

Ingredients

3 slices bacon, thinly sliced crosswise
1 small sweet potato, peeled and cut into 1/4 inch dice (about 1 1/2 cups)
S & P
3 Tbsp, thinly sliced fresh green onion
2 medium heads Belgian endive
1/4 cup of sour cream




Directions

1. Cook the bacon in a skillet over medium heat until it has rendered some of its fat, about 3 minutes.
2. Add the sweet potato and 1/4 tsp each of S & P.
3. Cook, stirring, until the sweet potato is tender and the bacon starts to crisp, 6 - 10 minutes.
4. Stir in 2 Tbsp of the green onion and season with more S & P.
5. Let cool for a couple of minutes.
6. Slice the bottom 1/2 inch off the endives so some of the outer leaves break free. Cut another 1/2 inch off and break some more leaves free. Keep going until all the larger leaves are free. (you should have about 20)
7. Set the endive leaves on a large platter.
8. Spoon the sweet potato mixture in the centre of the leaves (cups)
9. Top each with a dollop of sour cream and then sprinkle with remaining onion.
10. Serve immediately or let sit for up to 20 minutes before serving. 





Endive (Belgian)

This is an excellent food to help lower and maintain the correct level of bad cholesterol. It is also a very good source of folate and contains a good amount of Vitamin C and calcium. Belgian endive has been used medicinally to help dissolve kidney stones, used as a laxative, and is a natural diuretic. 



Nutrition Facts
Serving Size 1/6 medium head raw (85 g)
Per Serving% Daily Value*
Calories 15
Sodium 20mg1%
Carbohydrates 3g1%
Dietary Fiber 3g12%
Protein 1g
Vitamin A 35% · Vitamin C 10%
Calcium 4% · Iron 4%



Have you tried or are you eating Endives?


    Wednesday, 11 June 2014

    Edamame Hummus rolls - Lunch on "E" Day



    So it's lunch time on "E" day and I'm using EDAMAME

    I made Edamame Hummus and used it in rolls. This hummus tastes so refreshingly delicious and can be pared with just about anything in a roll. No need for any other condiments! Yeah! 



    Ingredients

    1.5 cups cooked edamame (just remove from pods after cooking, if using that type)
    3 Tbsp olive oil
    1 Tbsp tahini
    1.5 tsp crushed garlic
    salt to taste
    water
    1 tsp or so of crushed fresh herbs (any type, to your liking)

    Instructions

    1. In a food processor (or magic bullet), blend all ingredients. If it gets too thick, continuously add water by the spoonful until you reach the desired consistency.

    2. Grab a wrap and plop some hummus down, spreading all around. Top with spinach, alfalfa sprouts, cheese (whatever you like). Roll up and cut into little rolls. You could also just fold into a wrap, if you like.

    So yummy!



    EDAMAME BEANS

    These are made from soybeans and are an excellent, and popular snack, especially among athletes. This is because of their high protein content. They are also one of the few plant foods which contain all of the essential amino acids. 

    Edamame contains significant amount of dietary fiber and is a good source of folate and Vitamin K.

    Excessive consumption of soy can contribute to too much estrogen in our bodies - BAD  :(   So just like a rational consumption of soy helps to avoid cancer....OVER consumption can lead to the stimulation of growth of cancerous cells in females. 

    LIKE EVERY FOOD...EAT IN MODERATION---NOT EVERY DAY!




    100 g, frozen

    Vitamin C  6.1 mg
    Vitamin B1  0.2 mg
    Vitamin B2  0.2 mg
    Vitamin B3  0.9 mg
    Vitamin E  0.7 mg
    Folate  311  mcg
    Vitamin K  26.7  mcg
    Calcium  63 mg
    Potassium  436 mg
    Phosphorus  170 mg
    Magnesium  64 mg
    Iron 2.3 mg


    Have you had some edamame beans lately? 

    Monday, 9 June 2014

    Egg "Omelette" - Breakfast on "E" Day


    It's Breakfast on "E" day now and I'm using EGGS

    I made an Omelette for Breakfast. Omelettes are so filling and satisfying for a complete Breakfast. You can fill them with just about anything you want.
    Yummy!



    Servings: 1
    3 eggs, whisked
    small dab of butter 
    tsp or so of sliced green onion
    1/4 cup of shredded cheddar cheese
    one slice of deli meat, sliced into little squares
    small handful of spinach
    pinch of S & P

    Directions

    Heat butter in skillet on medium heat and add eggs. Scramble them up a bit, in the centre and let cook for about 2 - 3 minutes (touching edges around to firm up your edges). Add all your toppings in the centre line and GENTLY lift up one edge of the omelette to flip over in half. Let finish cooking for about another 30 seconds to 1 minute and Voila - Omelette cooked. Slide out of skillet to plate or lift up  with spatula...carefully. 




    EGGS  

    The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration. Brain development and memory may be enhanced by the choline content of eggs. 




    One large Grade A egg

    Calories  70 Cal
    Fat  5g
    Cholesterol  195mg
    Sodium  65mg
    Carbohydrate  1g
    Protein  6g



    Have you had eggs lately? Get crackin!   :)





    Friday, 6 June 2014

    Dill and Lemon Chicken - Dinner on "D" Day


    So we've made it to dinner on "D" day and I am using DILL

    I made Dill and Lemon Chicken.The taste of dill is a strong and flavourful one, and really pairs so nicely with lemon and chicken in this dish. It doesn't taste like a "pickley meal at all!" So delicious and an easy way to incorporate dill in an every-day-kind-of-meal.




    Servings: 4


    Ingredients

    4 Boneless, skinless chicken breasts
    Salt and freshly ground pepper, to taste
    3 tsp Olive Oil
    1/4 cup finely chopped onion
    3 cloves garlic, minced
    1 cup chicken broth
    2 tsp flour
    2 Tbsp chopped, fresh dill
    1 Tbsp lemon juice


    Directions

    Season chicken breasts on both sides with S and P. Heat 1 1/2 tsp oil in skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer to plate and tent with foil.

    Reduce heat to medium and add the remaining 1 1/2 tsp oil. Add onion and garlic and cook, stirring for one minute. Whisk broth, flour, 1 Tbsp dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.

    Return the chicken and any accumulated juices to the pan. Reduce heat to low and simmer until the chicken is cooked through, 4 minutes. Transfer the chicken to a warmed platter. Season sauce with S and P and spoon over the chicken. Garnish with the remainder 1 Tbsp of Dill.

    Cook whatever sides you want (rice/quinoa/potatoes and veggies/salad)





    DILL

    Dill is great for digestive problems, gall bladder and urinary problems, fever, colds, menstrual cramps and sleep disorders. Dill has been used for its culinary and medicinal properties for millennia. 

    The activity of dill's oils make it a "chemoprotective" food that can help neutralize certain types of carcinogens, such as benzopyrenes that are part of cigarette smoke, charcoal grill smoke and smoke produced by trash incinerators. Dill has also been studied showing it's ability to prevent bacterial overgrowth. 


    Fresh, 1/2 cup 

    Vitamin C  5%
    Manganese  3%


    A very flavourful herb to use in a variety of dishes. Have you had fresh Dill lately?

    Tuesday, 3 June 2014

    Dandelion Greens Salad - Lunch on "D" Day

    It's lunch time on "D" day and I'm using DANDELION GREENS

    I made a Dandelion Greens salad. Ok, so I have to say if you haven't eaten these before, you will soon discover they are slightly bitter. But...when paired with cherry tomatoes and parmesan cheese, you can't even tell at all. I will definitely be eating more of these super greens. 





    Servings: 1

    Handful of organic fresh dandelion greens (rinsed and torn)
    DON'T PICK FROM WILD SOURCES (buy or grow organic), AS THE SOIL CAN BE CONTAMINATED WITH POLLUTANTS AND SEWAGE RUN OFFS
    5 -6 cherry tomatoes
    1 - 2 tsp of grated parmesan cheese
    (oil salad dressing of your choice, but I ate it without any)

    Toss all the above together and enjoy!




    DANDELION GREENS

    These greens provide a higher amount of calcium and iron than most cultivated greens and they have a wide array of health benefits that make them a super super food. 

    They are also loaded with antioxidants and an ultimate detox green that helps cleanse the liver. Loaded with minerals and even more protein per serving than spinach! They are especially abundant in Vitamin K (357% RDA) per cup. 

    The nutrients in dandelion greens may help reduce cancer risks, MS, cataracts, age-related macular degeneration and stroke.


    Dandelion Greens, 55 grams

    Sodium  42mg
    Total Carbs  5g
    Dietary Fibre  2g
    Protein  1g
    Vitamin A  112%  - WOW!
    Vitamin C  32%
    Calcium  10%
    Iron  9%


    Dandelion greens are an absolute delicious and nutritions addition to any healthy smoothie, as well.


    Monday, 2 June 2014

    Dates and Honey Pancakes - Breakfast on "D" Day

    Good Morning! It's time for Breakfast on "D" day and I'm using DATES

    I made Dates and Honey pancakes. Dates and honey have been a very classic pair together for centuries now. I haven't eaten them together, and I found these pancakes, with dates inside, to be so delicious and I will definitely make them again. Not too sweet at all, and I thought the honey might make them so, but nope, not at all. 



    Servings: 4

    Ingredients

    1 1/2 cups all-purpose flour
    2 tsp baking powder
    1/2 tsp salt
    3 tbsp unsalted butter, melted
    3 tbsp honey
    1 1/2 cups milk
    1 large egg
    2/3 cup pitted dates, chopped

    Directions

    1. In a large bowl, whisk together flour, baking powder and salt and set aside.

    2. In another bowl, whisk together butter, honey, milk and egg and set aside.

    3. Add the wet ingredients to the dry ingredients and beat until just combined and smooth. Add dates and gently fold in.

    4. Heat a large non-stick skillet over medium heat and add a small dab of butter to coat.

    5. Drop 1/4 cup batches of batter onto the pan and cook until surface is bubbly, then flip and cook for 2-3 minutes on the other side, or until golden brown.

    6. Serve hot with honey or maple syrup.

    Yummy!



    DATES

    Dates boost brain activity and enhance concentration. They are a rich source of natural simple sugars that provide the glucose to the body to help stabilize blood sugar levels. 

    Dates also do wonders to enhance the libido of men. The rich nutrient concoction in dates helps relieve several sexual defences like ED, impotence and infertility. What's more, consuming dates in the morning seems to have most beneficial effects than other times of the day.

    Dates are also one of the few super foods that can help weight loss. They are rich in dietary fibre and have a high satiety value (filling). Consuming a few dates in the morning combined with warm water will help curb any unhealthy snacking.


    100 grams

    Total Fat 0.4 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 2 mg0%
    Potassium 656 mg18%
    Total Carbohydrate 75 g25%
    Dietary fiber 8 g32%
    Sugar 63 g
    Protein 2.4 g4%
    Vitamin A0%Vitamin C0%
    Calcium3%Iron5%
    Vitamin D0 µgVitamin B-610%
    Vitamin B-120%Magnesium10%






    Have you had a date with dates lately? 
    (pardon my corniness)






    Sunday, 1 June 2014

    Corn "Popcorn" - Snack on "C" Day

    Well it's time for a snack and I'm using CORN

    I've decided to snack on Popcorn, which is Corn Kernels, after all.  :)   When eating popcorn I do not add salt or butter, it doesn't need it. There are so many varieties to choose from, you can even find blue and red kernels, which give a slight light blue and red hue to popped corn. 



    Popped Corn

    Popcorn is a whole grain, making it a good-for-you food. It provides energy-producing complex carbohydrates, contains fiber and is naturally low in fat, if not using added butter or oils. Popcorn satisfies the appetite and 3 cups worth is equal to one serving from the grain group.



    Popcorn, Air-Popped


    NutrientUnit1 Value per
    100.0g
    1 cup
    8g
    1.0 oz
    28.35g
    Proximates
    Waterg3.320.270.94
    Energykcal38731110
    Proteing12.941.043.67
    Total lipid (fat)g4.540.361.29
    Carbohydrate, by differenceg77.906.2322.08
    Fiber, total dietaryg14.51.24.1
    Sugars, totalg0.870.070.25
    Minerals
    Calcium, Camg712
    Iron, Femg3.190.260.90
    Magnesium, Mgmg1441241
    Phosphorus, Pmg35829101
    Potassium, Kmg3292693
    Sodium, Namg812
    Zinc, Znmg3.080.250.87
    Vitamins
    Vitamin C, total ascorbic acidmg0.00.00.0
    Thiaminmg0.1040.0080.029
    Riboflavinmg0.0830.0070.024
    Niacinmg2.3080.1850.654
    Vitamin B-6mg0.1570.0130.045
    Folate, DFEmcg_DFE3129
    Vitamin B-12µg0.000.000.00
    Vitamin A, RAEmcg_RAE1013
    Vitamin A, IUIU1961656
    Vitamin E (alpha-tocopherol)mg0.290.020.08
    Vitamin D (D2 + D3)µg0.00.00.0
    Vitamin DIU000
    Vitamin K (phylloquinone)µg1.20.10.3
    Lipids
    Fatty acids, total saturatedg0.5700.0460.162
    Fatty acids, total monounsaturatedg1.1000.0880.312
    Fatty acids, total polyunsaturatedg1.9000.1520.539
    Cholesterolmg000
    Other
    Caffeinemg000



    Have you popped some corn lately?