Berry Lemon Zest Pancakes - High Fiber

What better way to start the weekend than with a treat.  I don't often indulge in a mostly carb breakfast, but once a week, a high-fiber-carby-yummy treat is good for the soul...and that's good for the body.

I chopped some of the strawberries into the batter...added 1 Tbs. of flax-seed to the already hi-fiber buckwheat mix, an egg, the blueberries and 1 tsp. grated lemon zest.

Oh, and instead of milk I use Almond milk.

Oops! I forgot to show you the bar of 85% dark chocolate! Well, that's in the next photo...but I used 1 ounce to melt on and between the hotcakes.

Add the green tea with pepper and probiotics sprinkled on the rest of the strawberries, and you're ready to soothe the beast within!

P.S. If you like your cakes a little sweeter, use Farmer John's Maple Syrup made with Xylitol.

~ Cheers! ♥

PowerUp Cereal n Berry Breakfast, Good Carb Formula

Good morning! This is a lazy day I can tell. Sleep played hide-n-seek with me last night, so feeling mellow.

I poured 1/2 c. of high fiber cereal into a bowl, sliced organic strawberries, chopped a two inch strip of organic lemon rind and tossed it in, poured almond milk over all and then sprinkled freshly ground flax-seeds to top it off.

That is a bowl full of nature's magic!... high fiber, healthy fat from flax seeds and more fiber, super anti-oxidant berries and lemon peel, and healthy fat in almond milk.

Note: When you shop for cereal make sure it has less than 4g of sugar per serving.  Also, it's critical that you calculate the Fiber to Carb ratio. You don't want to spike your blood sugar...that's the critical consideration when eating carbs.

Good carb formula: Multiply the fiber by 10.  It should exceed the carb count.  For example Trader Joe's High Fiber Cereal (that's what it's called!)  has 23g of carbs and 9g of fiber per serving.  That means the ratio is  (9x10 to 23) 90 fiber to 23 carb! An excellent choice.

If it had 3g of fiber the ratio would have been 30 fiber- 23 carb, kinda ok but not so great.

~ PowerUp! ♥

A Delicious Fruit Salsa

I was looking for a tasty but out of the ordinary appetizer to serve at a function and stumbled on this recipe.  It was a big hit and fit with my diet beautifully so I want to share it with you. If you are not partial to spicy foods, omit the jalapeno.

This makes about 4 cups, and since it doesn't store very well, you may halve the recipe.

Spicy Strawberry Kiwi Peach Salsa

• 2-1/2 ripe organic Peach - peeled, pitted, and diced
• 2-1/2 organic Kiwi, peeled and diced
• 10 fresh organic Strawberries, diced
• 1 Jalapeno pepper, seeded and diced
• 2 Tbs. and 1-1/2 tsp. Lime juice
• 2-3 organic Green onions, chopped
• 1/4 c. and 1 Tbs. chopped fresh organic Cilantro
• 2-1/2 pinches Sea Salt

Combine the peach, kiwi, strawberries, jalapeno pepper, lime juice, green onion, cilantro, and salt in a bowl; gently stir to combine.

Very tasty on whole grain crackers or as a salsa with a mild fish, or roasted chicken.

~ Enjoy! ♥

Berries (Organic)

Berries are an excellent source of vitamin C and fiber. All berries, but particularly strawberries and raspberries, are rich in the protective antioxidant compound ellagic acid. In laboratory studies, this phytochemical has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast.

Research suggests that ellagic acid seems to utilize several different cancer-fighting methods at once: it acts as an antioxidant, it helps the body deactivate specific carcinogens and it helps slow the reproduction of cancer cells.

Red Raspberries are also rich in cyanidins, quercetin and kaempferol and demonstrate anti-inflammatory activity, anti-cancer properties, and heart-protective benefits. The same compounds appear to play protective roles in reducing the risk of diabetes.

Strawberries contain a wide range of  phytochemicals, called flavonoids, each of which seems to employ a similar array of anti-cancer strategies.  Additionally strawberries contain quercetin and cholorogenic acids, all of which protect the heart, enhance metabolism, retard the aging process of our cells, reduce inflammation, and reduce the risk of many degenerative diseases.

Blueberries are especially high in potent purple pigments called anthocyanins. These blue colors are the most powerful antioxidants in nature, and also demonstrate anti-inflammatory activity and mood-enhancing properties.

The best news is that berries are low in sugar, unlike most fruits, and so you can eat as many as you wish.  Here's to a cup of berries a day! ♥