Crock pot Chicken, Italian Style

This is one of our family's favorite crock pot meals. You may either cook this in a crock-pot or a large pot on the stove, depending on availability of equipment and time.

Crock Pot Chicken, Italian Style

This dish is abundant in lycopene, and onions are a major source of a Quercetin, a super-antioxidant. Similar to garlic, onions and shallots seem to be most helpful in cancers of the digestive tract (e.g. esophagus, stomach, and colon). Bell Peppers offer the antioxidant beta carotene.

Thyme It is an excellent source of iron and manganese and Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures.

• 1 large organic Red Onion, cut into 8 pieces

• 1 large organic Yellow or Red Bell Pepper, cut into 8 pieces

• 2 tsp. fresh organic Thyme leaves (1 tsp. dry)

• 6- 2" long fresh Sage leaves (1 tsp. dry)

• A handful of baby Bok Choy or Spinach leaves

• 1 tsp. organic Oregano

• 4 organic, free-range Chicken Thighs

• 2 organic, free-range Chicken Breasts, cut in half (to make 4 pieces)

• 1 shallot, diced (1 Tbs.)

• 2 cups homemade or jarred organic Marinara Sauce

• 1 tsp. Sea Salt

• 1 tsp. Black Pepper

• Pinch of Cayenne Pepper (opt)

Place half the onions, peppers and herbs in the bottom of the pot.

Add half the chicken, then the rest of the onions, peppers, herbs and the rest of chicken.  Sprinkle shallot and seasoning on top.

Pour sauce over chicken, nudging pieces with a spoon to allow the sauce to make its way to the bottom.

Crock Pot: Cover and place on High.  Time for 3 1/2 hours.

Stove Top: Add 1/2 c. of water to chicken, and place on medium high until sauce begins to bubble.  Turn to medium low, cover and cook for 1 hour. Check at 30 minutes, gently stirring to make sure chicken is covered with sauce.
~ Sahtein! (double health) ♥

Serve with baked sweet potatoes and a fresh mixed green salad for a delightful meal.

Hoda's Lentil Salad

Like rice, lentils have been a staple in West Asia (often called the Middle East), for many centuries.  Eaten together, they offer a low-fat, nutritious source of complete protein, fiber, iron and other essential minerals.

Glycemic Values

The glycemic index gives us the impact of carbs on our blood sugar levels; the higher a rating, the more it spikes your blood sugar. On a scale where 100 is pure sugar (glucose), white rice has a GI of 64, while lentils are low on the index at 29.

• 2 c. boiled organic Brown Lentils

• 3 organic Scallions, chopped

• 1/2 c. organic Flat Leaf Parsley, chopped

• 1 Tbs. virgin Olive Oil

• 1/2 tsp. Celtic or Himalayan Sea Salt

• 1/2 tsp. Allspice

• 1/4 tsp. Cinnamon

• dash of Black pepper

• Splash of lemon juice (opt.)

Mix all together.  Let sit 15 minutes to blend flavors.  Stir and enjoy served in romaine lettuce leaf boats.

~ Sahtein (double health)! ♥

Vegan Eggplant and Spicy Chopped Salad Sandwich

Eggplant - Mushroom Medley

I love this concoction because it goes well on lupin flour pasta, on a GF cracker or as a dip.

• 1 med. organic white Onion, chopped

• 1 med. Eggplant, mostly peeled and diced

• 5 organic Mushrooms, peeled and chopped

• 1 organic Tomato, chopped

• 1 c. chopped Parsley

• 1 Tbs. organic Tomato  Paste mixed with 1/2 c. hot water

• 1 tsp. Pink Sea Salt, or to taste

• 1/2 tsp. Black Pepper

• 1/2 tsp. Cayenne Pepper (opt.)

• 5 cloves of Garlic, chopped

• 1 Tbs. e.v. Olive Oil

Place onion in a large saucepan over medium heat, no oil.  Watch the onion, stirring until it begins to turn brown.

Add eggplant and mushrooms and cover, turn to medium low, and stir every 2 minutes, until eggplant is wilted.

Add tomato and parsley. Stir, cover and simmer over low heat for 5 minutes.

Add the diluted tomato paste, seasoning and garlic, turn heat to medium, and cook uncovered for another 10 minutes, or until veggies are cooked through and water is absorbed.

You may drizzle with of olive oil once you remove from heat.  This dish is good warm or cold.

Spicy Chopped Salad

• 1/2 bunch organic Parsley, chopped

• 1/2 bunch organic Cilantro, chopped

• 1 small white Onion, diced

• 1 organic Tomato, chopped

• 1/2 organic Jalapeno pepper, minced

• 1 Tbs. fresh Lime juice

• 2 tsp. fresh Lemon juice

• 1/2 tsp. Pink Sea Salt

• 1 Tbs. virgin Olive Oil

Mix it all up!

Serve as a topping for stews, sandwiches or as a fresh dip with toasted GF bread.

Assemble Sandwich

• Vegenaise (opt.)

• 1 Tbs. organic Tomato Paste

• GF, high-fiber Bread or WASA Rye cracker

Spread a slice or bread or a cracker with tomato paste and the other slice or cracker with Vegenaise.

Spread some of the Eggplant Medley over the tomato paste. Then top with Spicy Salad.

eggplant sandw3

(You may add a protein if you like).

Cover with other slice, press down, and munch!

Hello Brussels. Why so Bitter?

The Case of the  Brussels Sprout

This is not the story of a boy from Brussels and how he wound up in Court....

This is the story of a Sprout accused of being bitter and unfriendly.  The first mention of this sprout is traced to the late 16th century. It is thought to be native to Belgium, specifically to a region near Brussels, after which it was named.

This Sprout is a member of the Brassica family and therefore related to Broccoli and Cabbage. Don't be fooled by its size however! Watch what you say because a Sprout grows up with a bunch of 20 to 40 other Sprouts, on the stem of a plant that grows as high as three feet tall!

These miniature-sized vegetables contain the largest content of anticancer phytochemical compounds such as glucosinolates. Like broccoli, the indole-3-carbinol has been found to reduce cancer growth especially for estrogen dependent cancers (e.g. uterine, breast, cervical).

brussel sprouts

In order to plead the case for this Sprout I lay before you the following:

Character Traits *

• Brussels sprouts can help us avoid chronic, excessive inflammation

• You'll find nearly 100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer

• They provide us with this cholesterol-lowering benefit whether they are raw or cooked. When the cholesterol-lowering ability of steamed Brussels sprouts was compared with the cholesterol-lowering ability of the prescription drug cholestyramine, Brussels sprouts bound 27% as many bile acids

• The fiber content of Brussels sprouts: 4 grams in every cup makes this cruciferous vegetable a natural choice for digestive system support.

• The detox support provided by Brussels sprouts is extensive. There is evidence from human studies that enzyme systems in our cells required for detoxification of cancer-causing substances can be activated by compounds found in Brussels sprouts.

* HealthDiaries.com: 11 Health Benefits of Brussels Sprouts

It Takes Proper Cooking to Bring Out the Sprout's Goodness!

Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright, and "green" taste. Steaming the Sprouts increases their health benefit potency.

Steam them

Bring a scant 1/2 inch salted water to boil in a large frying pan or saute pan. Add Brussels sprouts, cover, and cook until sprouts are tender to the bite and water has evaporated, about 5-7 minutes (depending on how crisp you like them).

In a Steamer Basket:  Bring about an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits. Put cleaned Brussels sprouts in the steamer basket, set over the boiling water, cover, and steam until tender to the bite, about 5-7 minutes.

You can toss them with Olive or Coconut Oil, salt and pepper; garlic and lemon; or with Pasta Sauce!

Roast them

brussel-sprouts, roaste

• 1 1/2 lbs. organic Brussels sprouts, ends trimmed and yellow leaves discarded

• 2 Tbs. virgin Olive Oil

• 1 tsp. Sea Salt

• 1/2 tsp. freshly ground Black Pepper

• 1 tsp. Paprika

• 1/2 tsp. organic Garlic Powder or 2 cloves well mashed

• 4 Tbs. lemon juice

Rinse Sprouts trim off ends and place in a large bowl. Blend the spices together with the oil and lemon. Pour this over the sprouts and toss until well coated.

Place in oven proof dish or cookie sheet lined with parchment, and roast at 400ºF for 35 minutes or until lightly golden.

Braise them

Braising, or slow cooking in liquid on the stove, is a great way to elicit Brussels sprouts' natural, nutty flavor.

Middle-Eastern Fava Bean Stew with Rice (Broadbeans)

Fava beans, also known as Broad-beans and very popular in Middle Eastern cooking, are dense with nutrition. Fava beans have no saturated fat or cholesterol and offer a healthy dose of thiamin, vitamin K, vitamin B-6, potassium, copper, selenium, zinc and magnesium. They are also a source of lean protein.

Fava beans can be served raw or cooked.  The bean pods are usually discarded, but if young and tender you may blanch them before adding to a dish. The beans themselves can be served in their skin if young and tender, or shelled before eating.

A serving of cooked or fresh Fava beans can significantly increase your intake of folate, iron, manganese and dietary fiber.

This traditional Lebanese recipe is a meal-in-a-pot. It is cooked with home-preserved beef during winter months.  You may omit the beef for a vegetarian version.

But besides being an excellent cool weather meal, it can be served at room temperature on warm days.  Add a protein and salad.

Fava Bean Stew with Rice

• 2 Tbs. Coconut oil mixed with 1 Tbs. organic Olive Oil

• 1/2 c. organic Onion, chopped

• 2 c.fresh Fava Beans, leave inner skins on if tender

• 1/2 c. each organic Brown Basmati and Wild Rice

• 1/4 c. organic Brown or French Lentils

• 2 c. Hot Water or warm Broth or brewed Green Tea

• 1 tsp. Sea Salt

• 1 tsp. Cinnamon

• 1/2 tsp. Allspice

• Pinch of Saffron (opt.)

Place oil in a 1-1/2 qt. pot over medium-low heat.  Wait 3 minutes, then add onions. Turn heat to medium, and cook onions, stirring, until they begin to become golden.

Add Fava Beans and rest of ingredients.  Turn heat to medium-high and bring to a boil.

Cover, and cook on low heat until rice and beans are tender, and liquid is absorbed, about 30-35 minutes. If needed, add a little more liquid, cover and cook until done.

Enjoy with almond yogurt, and a fresh green salad with a garlic, lemon and olive oil dressing.

~ Sahtein (souble health)! ♥

The Most Delicious Non-dairy Ice Cream!

Two new yummy words: ASHTA and MASTIC GUM.

Ashta is the creamy foundation of many Lebanese Desserts. It is made with either dry milk, or for a richer flavor half and half. It is used as a filling in shredded phyllo desserts, and in pastry. It is also served as a dessert with nuts, or frozen.

Lebanese Ice Cream

Lebanese ice cream contains mastic gum, which lends it a gelato-like texture. It comes in a myriad of flavors and is served in narrow cones.

Mastic Gum

This is a resin made from the pistacia lentiscus tree. The mastic plant originated in the Mediterranean nations in the south of Europe, northern portions of Africa, and the Middle East. The gum has a variety of uses in cooking, art, and alternative medicine.

For cooking, mastic gum requires boiling in hot water or another liquid, because the hardened resin will not dissolve in cold water. It comes in 'crystals' and can be crushed into a powder to add to puddings.

mastic gum

• 1 pint organic Vanilla Plant-based Ice Cream

• 1/4 c. Orange Blossom water

• 1/4 c. Rose water

• 1 c. finely chopped Pistachios

• 1/2 tsp. crushed Mastic gum

Crush the Mastic gum in a mortar and pestle till it becomes very fine (powdery).

Transfer ice cream to a bowl.  Add the flavored waters, mastic and 3/4 of the pistachios.

Mix well, but quickly so as not to melt the ice cream.

Transfer to a glass baking dish. Sprinkle remaining pistachios on top. Cover with wax paper and freeze for 2 hours or overnight.

You may cut into squares and store in a freezable container. 

Lentil Mash and Kale Salad

• 4 Tbs. Extra Virgin Olive Oil

• 1-1/2 c. organic White Onion, chopped

• 1/4 c. organic California Basmati Rice

• 1-1/2 c. hot Green Tea (or boiled Water)

• 3 c. Sprouted Organic Lentils (or parboiled Regular Lentils)

• 1 tsp. Pink Sea Salt (or to taste)

Cumin for garnish is optional.

Heat olive oil in a 1 quart pot over medium heat.  Add onions and sauté for 10 minutes stirring occasionally, until golden. Add tea or water and salt. Simmer on low for 5 minutes.

Add lentils and rice, cover and simmer for 20 minutes if using sprouted lentils (35 minutes if using regular lentils). Stir occasionally so bottom does not stick to pot.

You may need to add a little more water if it looks too dry.  The consistency should be like thick oatmeal. You may use the back of a large spoon to mash some of the lentils for a creamier texture.

Taste, and adjust salt. Sprinkle lightly with cumin if desired.

Accompany the lentils with my Kale salad.

Kale, Tomato and Parsley Salad

• 3 c. organic Kale, chopped

• 1 organic Tomato, diced

• 2 organic Green Onions, chopped

• 1 c. chopped organic Parsley

• 1/4 c. chopped organic Mint

• Juice of 2 Lemons

• 1/2 tsp. Cumin

• 3 Tbs. extra virgin Olive Oil

• 1 tsp. Pink Sea Salt

Mix it all together.

Vidalia Onion Vegan Casserole

It's time to replace the old adage about "An Apple a Day" - with a new one - "An Onion a Day"

While it may not win you more friends, it will relieve inflammatory bowel conditions and boost immune function, break down certain cancer-causing compounds, reduce the body’s absorption of cholesterol, AND also fight fungus!

In Georgia, where

Vidalia onions are cultivated, the mortality rates from stomach cancer are about half the average for the United States. Also, the Chinese rank among the largest population of onion lovers, and guess what?  Their risk of getting stomach cancer is 40 percent lower than it is for people who shy away from them. So let's add onions to our recipes with generous abandon.

Tofu and Vidalia Onion Casserole

Preheat oven to 350ºF, 175ºC.

• 16 oz. Firm organic Tofu, cubed

• 1 Tbs. Extra Virgin Olive Oil

• Cold-pressed organic Coconut Oil (to coat casserole)

• 3 organic Sweet Potatoes, peeled and sliced 1/4"

• 4 c. organic Vidalia Onions, chopped

• 3 c. organic Portobello Mushrooms, sliced

• 1 c. Almond Milk

• 2 Tbs. Brown Rice Flour

• 1 Tbs. Worcestershire Sauce

• Sea Salt, Black Pepper, and Paprika, to taste

• Dash of Cayenne, opt.

Preheat oven to 350°F.

Over medium heat, lightly sauté Tofu in oil and drain on paper towel.

Grease a 2-quart casserole with coconut oil.

Mix milk, rice flour, Worcestershire sauce together.

Layer sliced potatoes, onions, mushrooms. Top with milk mixture and sprinkle with salt, pepper, and paprika.

Bake at 350° for 20 minutes. Serve with whole grains, quinoa, or wild rice Pilaf (1/4 c. serving)

~ To Your Health!

♥

The Secrets of Sage

Salvis Officinalis, comes from the Latin salvare, meaning to 'save' or 'cure'.

There is a proverb in an old Italian manuscript that states: 'Why should he die who has sage in his garden?'

We have the English to thank for the idea of smothering sage in onions and adding it to breads and sausage for stuffing! Who knew.

The English also drank sage tea long before black tea became the choice for this afternoon tradition. I found it very tasty.

The Secret?

Several scientific studies show that Sage brightens your mood, rejuvenates your concentration, and sharpens your memory.  Perhaps that's why a sage is thus named?

Sage extract has also been valuable in alleviating or preventing:

• Age-related Memory Loss
• Alzheimer's
• Cancer
• Diabetes and
• Ulcers

Sage is native to the Mediterranean.  This aromatic plant is easy to grow in many temperate climates, and will attract bees with its lavender flowers.

Clary Sage is the sweet and milder variety, Greek is stronger.  Dried Sage is usually Dalmatian Sage native to Croatia, and is sold rubbed, crushed or powdered.

In Cooking:

Sage goes well in gravies, butters, stuffing, meatloaf, scones, polenta, on pizza, and with fatty fish.. like Salmon.

As a Tea:

Place 6 - 7 leaves in 9 oz of water and simmer for 15 minutes.

Storage:

Sage will keep for up to a year kept in an airtight container, and stored in a dark, dry place.

Lime Coconut Cooler

tomato plants 07272014

A Tropical Cooler

• 3 organic Limes, juiced

• 1 c. canned Coconut milk

• 1/4 cup Cold Water

• 1 teaspoon Raw Honey

• 1 Tbsp. Blueberry Juice or 1/2 c. frozen Blueberries

Throw all in you blender and process until smooth. Get straw.. and Enjoy!  Delicious, refreshing, and good for you.

~ Cheers! ♥

My Italian Sauce with Spinach

This sauce can be used to top pasta, baked sweet potatoes, wild rice or organic polenta rounds. Omit the beef for vegan version.

• 3 Tbs. organic Olive Oil

• 1 small organic red Onion, diced

• 4 cloves fresh organic Garlic, minced

• ½ lb. ground pastured lean Beef

• 3 c. thinly sliced organic Spinach (measure after slicing)

• 2 tsp. fresh Thyme, chopped or 1 tsp. dried

• ½ tsp. Oregano

• 1 tsp. Sea Salt

• ½ tsp. Black Pepper

• ¼ tsp. Cayenne

• 3 c. diced organic Tomatoes with juices (or 2 c. tomato sauce and omit water)

• ½ c. hot Water

Heat oil in a saute pan on medium for 1 minute. Add onions and garlic. Turn heat down to medium and stir onions until light brown in color. Add beef and cook until no longer pink.

Add spinach, herbs and seasoning. Continue to cook, stirring for 5 minutes.

Add tomatoes and water. Bring back to a boil. Cover and turn heat to low. Cover and simmer for 15 minutes. Adjust seasoning to taste.

~ Buon Apetito! ♥

Broccoli-Carrot Slaw

Broccoli - Carrot Slaw

Lemon juice dresses one of my all-time favorite salads that I invented to get the kids to eat Broccoli! It also gets apple cider vinegar in their diet (wonderful health benefits).

Broccoli_Carrot Slaw

Recipe

• 6 c. organic Broccoli Slaw, or 4 cups chopped up organic Broccoli and 2 c. shredded carrots

• 1 c. organic Parsley, finely chopped

Dressing

• 2 medium organic Garlic cloves, mashed in mortar and pestle with 1/2 tsp. Pink Sea Salt

• 4 Tbs. Vegenaise

• 1-1/2 Tbs. Bragg's Apple Cider Vinegar

• 1 Tbs. Lemon Juice

• 1/4 tsp. Black Pepper

• 1/2 tsp. Celery Seed (or you can add 1/2 c. fresh Celery, chopped

Combine veggies in a large bowl. 

In a small bowl whisk dressing ingredients until well combined. Taste and adjust seasoning. Pour over veggies and toss to coat.

Note:  This is a light dressing, not meant to look like the thicker Slaw dressing we're used to. ~ Bon Apetit! ♥

Apple Beet Celery Juice - ABC for Good Health

This juice is a nutrient packed medley of red apple and powerful vegetables, tailored to boost your immune function and reduce inflammation.

Remember if you want to harness the maximum amount of enzyme power and vitamins from foods you juice, you need a juicer with the motor away from the ingredients. Also juicer with metal parts generates heat which breaks down the enzymes. It's worth the small investment to buy a masticating juicer. It keeps the nutrients in your foods intact.

One option an Omega Juicer— the motor is in the back, away from the chute.

juicer mechanism

Also, there are no metal parts in the 'juicing' mechanism... instead there is acplastic rotating grinder that basically chews the foods releasing the juice.

Apple Beet Celery Juice

Strong anti-oxidants and vitamins.

• 1 small, or half a medium organic Red-skin Apple

• 1/4 organic Beet

• 3-4 organic Broccoli florets

• 2-3 stalks fresh organic Celery

• 1 organic Red Radish (2 if small)

• 1/2 large Carrot

• 3 leaves organic Red or Green Leaf Lettuce

• 2 tsp. fresh organic Lemon juice (add at the end)

Cut each item into slices that will fit the juicer's chute.  Add lemon juice at the end. Juice all, and drink up!

TIP: Save the pulp and add to stew, soup, or muffins!  You can freeze it and use it later.

When Should I Drink My Juice?

It's best to drink your juice on an empty stomach, either first thing in the morning, or an hour away from meals. This will allow you to absorb the maximum amount of nutrients.

CAUTION:

If you are just beginning to juice, and your normal diet includes many processed foods or refined sugar, take it slow! Start by juicing once every 2 - 3 days and increase the amount slowly.  The reason for this is when you juice, your body absorbs the nutrients very quickly, and will begin to detox your cells. You don’t want to overwhelm your system.

Fruits

Most fruits are high in sugar.  Stick with Berries, red skin apples (like Fuji), under-ripe pears and peaches. Diabetics should consult their doctor or a nutritionist before beginning a juicing regimen that includes fruit. 

~ Cheers!  ♥

Powerful Food Synergies - Print the List!

Some food combinations amplify each others' nutritional benefits to such an extent, that together they become super powerful healers.  

Below are notable food synergies that can help you plan meals that will boost your family's health.

1. Green Tea + Blk Pepper + Lemon - increases ECGC absorption

2. Turmeric + Black Pepper - increases absorption by 2000%!

3. Cooked Tomatoes + Olive oil - fat helps nutrient absorption

4. Tomatoes + Avocado - absorb 7x more lycopene

5. Broccoli + Tomatoes - prostate cancer prevention

6. Raspberries + Dark Chocolate - loosens clumpy blood platelets (dark chocolate also boosts blood flow to the brain)

7. Spinach + Lemon - increases absorption of iron

8. Grass-fed Red Meat + Rosemary - reduces carcinogens formed when grilling meat

9. Cold Water Fish and Broccoli - cancer protecion (fish like Salmon, are rich in thyroid-protecting, cancer-fighting mineral selenium. Paired with broccoli, rich in sulforaphane, it is 13 times as potent)

10. Red Wine + Almonds -heart healthy

11. Fermented Foods* + Whatever! - tons of probiotics; helps with sugar cravings

* Top 7 Fermented Foods:

1. Tempeh

2. Miso

3. Sauerkraut

4. Kombucha

5. Coconut Yogurt

6. Sour Pickles

7. Kimchi

Note:  Foods with high quantities of unsaturated fats, such as nuts, have high amounts of compounds with antioxidant properties, which protect against the instability of these fats.

However, store nuts and seeds in the refrigerator if you won't be using them within 2 weeks of purchase, since they can go rancid.

~ Be Well! ♥

Quick Mini Veggie Wraps

Next time you shop buy two packages of Brown Rice Wrappers and Nori sheets to have on hand. You can improvise with the filling. Use organic, no-sugar-added Peanut Butter for the sauce base.

Mini Veggie Wraps with Peanut Sauce

Note: Add 1 tsp. Lime Juice for more zip.

• 4 sheets Brown Rice Wrappers

• 2 sheets sushi-grade Nori

• 1 1/2 c. organic Zucchini, shredded

• 1 c. organic Carrots, shredded

• 4 organic Scallions, cut into thin strips

• 3/4 c. fresh organic Cilantro, stems trimmed

• 1/2 c. organic Mushrooms, sliced thin

• 1/2 c. organic Red Cabbage, shredded

• 1/4 c. organic Yellow or Red Bel Pepper, thinly sliced

Spicy Peanut Sauce

• 1/4 c. organic, no-sugar-added Peanut Butter

• 3 Tbs. Coconut Aminos or Tamari Sauce

• 2 Tbs. Rice Vinegar

• 2 Tbs. organic ev Olive Oil

• 1 Tbs. raw, organic Honey (Maple syrup for vegan)

• 2 tsp. Sesame Oil

• 2 tsp. organic Garlic, minced

• 2 tsp. Ginger

• 1 tsp. crushed Red Pepper flakes (opt.)

• 2 tsp. Water or Lime juice

Mix all ingredients, whisking until smooth.  (You may add a few crushed peanuts if you so desire.)  Place in a bowl.

To make Nori, go through the same process, but do not dip in water.

 Place on a chopping board or kitchen counter covered with parchment paper.

Spread 2 tsp. of sauce along center, and place up to 3/4 cup of filling (1/6 of each veggie), in layers, on wrap. Fold ends in and roll firmly but carefully, so as not to tear sheet.

Cut into 1-1/2" slices with very sharp knife, and place on serving platter. Do this with remaining sheets or rice wraps. Serve with additional peanut sauce, or Tamari.

~ In Good Health! ♥

Dark Chocolate Black Bean Bars

• 3/4 c. cold-pressed Coconut Oil

• 5 oz. 85% organic Dark Chocolate, broken into pieces

• 2 c. cooked organic Black Beans, drained

• 3 Tbs. organic raw Cocoa Powder

• 3 Tbs. Coconut Flakes (more to taste)

• 1 c. organic Walnuts, roughly chopped

• 1 pinch of Pink Sea Salt

• 2 Free Range Eggs

• 3 Tbs. freshly ground Golden Flax Seeds

• 2/3 c. Birch Xylitol or 1 c. Chicory Root powder

Preheat the oven to 325°F and line an 11-inch square or 8 x 11 baking pan with parchment paper.

Melt the coconut oil on low heat in a medium size pan, add dark chocolate pieces. Stir around until the chocolate is completely melted.

Chocolate Black Bean Bars

Put beans, cacao powder, coconut flakes and 1/2 cup of the walnuts in a blender or a food processor. Blend for one minute or until well chopped, then add the chocolate mixture and blend for one more minute, scraping down sides once.

Chocolate Black Bean Bars6

In a separate bowl, whisk the eggs with an electric mixer for about 2 minutes, add the flax seeds and xylitol and beat for one more minute.

Save 1 tablespoon of egg mixture in a separate cup and pour the rest into the chocolate and bean mixture and process just until incorporated.

Add remaining walnuts and dark chocolate and stir gently with a spatula to blend.

Chocolate Black Bean Bars7

Pour into the baking pan.

Drip the remaining egg mixture on top of the chocolate mixture and use a toothpick or a knife to create a marble effect.

Chocolate Black Bean Bars final

Bake for 25 - 30 minutes depending on size of pan. They might still feel a little soft in the middle when you test with a toothpick, but they will harden when they cool. These are decadently chocolaty!

You can spread a little no-sugar-added raspberry jam on top for variation.

~ Enjoy!  ♥

Roasted Vegetables with Tea Leaves

Roasted Rainbow Vegetables

8 Servings

Ingredients:

• 1 cup chopped Red Cabbage

• 1 cup coarsely chopped Onion

• 3 Zucchini, cut in half lengthwise and sliced 3/4" thick

• 3 Carrots, sliced 3/4" thick

• 1/2 large Eggplant, cut in chunks

• 1 c. Butternut Squash, cut in bite size pieces

• 2 Sweet Potatoes, cut in bite size pieces

• 7 - 8 cloves Garlic cloves, halved if large

• 2 Tbs. Green Tea leaves (soaked)

• 4 Tbs. Olive Oil

• 1 1/2 tsp. Himalayan Sea Salt

• 1/2 tsp. Black Pepper

• 1 tsp. Caraway Seeds

• 1/4 tsp. Cayenne Pepper

Pre-heat oven to 425ºF.

Combine veggies in a large bowl with tea leaves. Add Olive oil and toss to coat thoroughly.

Sprinkle with the spices. Toss again until evenly coated with the spices. Spoon onto 2 baking sheets lined with parchment paper and lightly sprayed with Coconut or Olive oil.

Roast for 20 minutes, then flip with spatula and continue to roast for another 10-15 minutes or until carrots are tender. Adjust seasoning, and serve hot.

Blood Sugar and Weight Loss Support in a Bean?

Green coffee bean extract is a powerful anti-oxidant

by Dr. David Jockers

There are two major types of coffee plants; Arabica and Robusta. The highest quality green coffee bean extract comes from the Arabica plant which is higher in the polyphenol anti-oxidants chlorogenic and caffeic acids. The majority of coffee drinkers are missing out on much of the benefits that coffee contains. The deep roasting process significantly reduces the anti-oxidant content.

Additionally, coffee is one of the most widely pesticide/herbicide sprayed crops in the world. Studies have shown over 1000 toxic chemicals in roasted coffee. It is essential to use organic coffee that is free of these dangerous chemicals that mimic hormones, congest our liver, kidneys and bowels and promote cancer growth.

Another powerful carcinogen is produced when high temperature cooking (baking, frying & roasting) damages sugars which then interact with the amino acid asparagine. This chemical reaction creates the potent carcinogen acrylamide. Instant and deeply roasted coffee has been shown to have significantly more acrylamide than brewed coffee.

There are many great health benefits associated with coffee consumption. A recent 2011 study indicated that individuals who consumed the most coffee had the lowest risk of type II diabetes. The researchers found that the chlorogenic acid reduces the release and creation of excess glucose in the body.

Blood sugar balance

Blood sugar balance is an absolutely critical measure of healthy aging in the body. Too much sugar and grains in the diet will lead to blood sugar imbalances. The body then goes through spirals of hyperglycemia and hypoglycemia. These blood sugar imbalances cause inflammation in the body that damage hormonal control systems, organs, and immune function.

Glucose overload is another major cause of blood sugar imbalances.  The common sign of this is elevated fasting blood sugar levels. At night, the individual has elevated glucose-6-phosphatase (G6P) enzyme activity that causes an elevated release of blood sugar from the muscle and liver. The body is basically eating these tissues.

The latest evidence shows that healthy fasting blood sugar ranges are between 65-85 mg/DL. Meanwhile, post meal ranges (2 hrs after) should never go above 120 mg/dL. When levels test higher it is a clear indication of oxidative stress damaging cells and tissues of the body.

The major anti-oxidant in green coffee bean extract, chlorogenic acid, has been shown to profoundly inhibit the release of the G6P enzyme which significantly stabilizes blood sugar levels. In one clinical study a dose of 400mg of green coffee bean extract showed a 32% reduction in the post meal blood glucose spike. This translates into someone who would have an extremely dangerous 160mg/dL blood sugar level down to a safe post-meal level of 109mg/dL

Stable blood sugar allows for better energy, mental clarity, hormone function, detoxification capabilities and weight loss. Raw green coffee bean extract along with other superfoods such as cacao and cinnamon all show great results in stabilizing blood sugar and improving overall bodily functions. The combination of these three also synergizes to create even greater effects in the body.

Due to the diuretic effects of caffeine in the coffee it is necessary to consume extra water. The water should ideally be from a natural spring or have gone through a deep filtration process to remove environmental toxins.

Sources:http://www.ncbi.nlm.nih.gov/pubmed/20171062http://greencoffeebeanbenefits.com/

And a second reference that states:

There are many reasons you may not be losing weight. If you started lifting weights, then chances are you are building muscle, which would negate any fat loss. This is good because muscle burns more calories than fat, so chances are you’ll see nice weight loss results down the road.

Second, if you do not sleep enough or aren’t eating enough, your body’s metabolism will slow down, negating the powerful weight loss properties of green coffee extract. Women should eat at least 1,200 calories per day and men should eat at least 1,500 calories per day.

Third and finally, the most likely culprit is that you’re still eating too much. Studies have shown that humans tend to under-estimate their caloric intakes by 25-40% on a normal basis. Therefore, you could be eating 300-600 calories more per day then you think you are.

Another likely culprit for overeating is due to emotional eating. Dr. Oz recently tackled this problem that affects a large percentage of the population. You see, when we are sad our dopamine levels are significantly lower. To increase these pleasure chemicals in our body, we eat junk foods, which have chemicals designed to increase these dopamine levels.

To combat this, Dr. Oz recommends takingsaffron extract,  a natural extract from a flower grown in tropical regions. Saffron extract replaces the dopamine levels you are lacking, which prevents you from snacking on unhealthy foods.

Source: http://greencoffeebeanbenefits.com/

Green Coffee Beans May Aid Weight Loss

CAUTION: If you have hypertension, or a medical condition that cautions against the consumption of Caffeine, do not take this product.  Always check with your doctor before starting any Supplement.

~ Be Well! ♥

Eggplant Caponata

In the Middle East, the Eggplant is referred to as the King of Vegetables due to its versatility and the large number recipes that feature this violet beauty.

Caponata is served cold as an appetizer.  Since it is versatile, I have heated it up and spooned it over hot millet or quinoa cooked in vegetable broth!

Recipe

Serves @ 10 as an appetizer

eggplant muchroom saute

• 2 lbs. organic Eggplant, peeled and diced

• 2 Tbs. Extra Virgin Olive Oil

• 1 c. organic White Onion, small diced

• ½ c. organic Bell Pepper, small diced

• 2 Tbs. Garlic, finely chopped

• 2 c. organic Tomatoes (peeled, seeded, and small diced)

• ¼ c. organic Basil, fresh chopped

• 2 Tbs. Sherry Vinegar

• 1 Tbs. organic Lemon, squeezed

• 1/8 tsp. Monk Fruit powder

• 1 small Green Chili, minced (opt.)

• ¼ c. Green Olives, chopped

• 2 tsp. Black Pepper, coarsely ground

• 1 Head of Green leaf Lettuce

Sauté diced eggplant in olive oil until lightly browned; removed from pan. In the same pan, sauté onions, bell peppers, tomatoes and garlic for 2 minutes (vegetables should still have some texture, and garlic should not brown). Mix everything else together in a large bowl with the cooked vegetables.

Refrigerate overnight.

Serve over a bed of lettuce and surround with toasted whole wheat pita bread triangles, or scoop onto whole wheat Tuscan bread.

capanota

~ Buon Apetito!

♥