Eat your broccoli

Hi guys,
You parents knew what was up! Remember them telling you to eat your broccoli? 

Well they were right, once again!

  
These guys are a powerhouse of nutrients, they benefit digestion, cardiovascular system and immune system and also have anti inflammatory properties and may prevent certain cancers!

They are also low in sodium, fat free and low calories!

Nutritional profile:

– high in fiber, vitamin C, B6, A and potassium 

– packed with photochemicals (immune system protector) and antioxidants (cell protectors and cancer preventers)

– also contains magnesium, phosphorus,zinc and iron

  
Health benefits:

– cancer prevention 

– cholesterol reduction

– detoxification 

– heart health

– eye health

– digestion

– anti-inflammatory 
Facts:

– originated in Italy in around the sixth century BC

– name comes from broccolo, Italian for the flower on top of the cabbage, the word is derived from Latin brachium meaning branch or arm

– came to France in 1560 and was called Italian asparagus

– Thomas Jefferson loved it and imported it!

– George W bush was not a fan and Barack Obama confessed to loving it

– California produces 90 % of the broccoli grown in the United States 

– the average American only eats 4 lbs a year
Ciao for now, go eat broccolo

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fast and easy homemade turkey burgers 

hi guys,

Homemade is always better then anything processed and available at the store!

You are not the cooking type? You don’t have time?
No problem here is how it’s done!

1/ buy ground turkey (organic is always a better choice 40 oz makes about 10 burgers) fresh cilantro( smallest amount) 2 eggs and blue cheese crumbles (or feta if you do not like blue)

2/ dice up the cilantro and open the turkey

3/  separate the white from the eggs

4/ mix all the ingredients together with the egg whites

5/ make burgers with your hands the size you like 

  

6/ cook in a pan with coconut oil at medium heat for about 10 minutes or until thoroughly cooked 

  
7/ freeze the rest if needed

8/ enjoy! 

  
Ciao for now!

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Homemade granola recipe

Hi guys,

First attempt at homemade granola was quite successful!

Ingredients:

4 cups of oats (use organic if possible)

1 cup of oat bran

1 cup of raw almonds

1 cup of dried cranberries

1/2 cup of buckwheat

1/3 cup of quinoa flakes

2 tablespoons of chia seeds

1 teaspoon of nutmeg

1 teaspoon of cinnamon

1 cup pf coconut oil

1 tablespoon of vanilla extract

1 tablespoon of almond extract

1/2 cup of cold black coffee

1 fresh squeezed lemon juice (no seeds please…)

4 tablespoons of honey

4 tablespoons of pancake syrup (all natural of course)

1.Heat the oven to 300 degrees. Line two baking sheets with parchment. Toss together all of the dry ingredients in a very large bowl.

2. Combine the oil, honey, and vanilla in a saucepan and warm over low heat, stirring, just until the mixture is fluid. Do not let it come to a simmer. Remove from the heat and stir into the dry ingredients. Mix until evenly coated.

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3. Spread the granola mixture on the sheet pans in an even layer, leaving a donut hole in the center (for even baking) and bake on the middle and lower racks, without stirring, for 30 to 40 minutes or until golden, rotating the baking pans front to back and top to bottom halfway through. Remove from the heat and allow to cool before breaking up into clumps. Store in well sealed jars, bags or containers.

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Delicious!

Mine did not clump to good but it is absolutely delicious and perfect for breakfast or snacking!

Ciao for now!

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What you REALLY need to know about labels!

Hi guys,

“all natural”, “whole grains”, “fat free” and more are labels that we see every day at the grocery stores but what does it really mean?

Be aware of what the manufacturers put on their box and read the labels before you buy, you will be surprised! They want to get your attention and get you to buy their products under very poorly regulated guidelines, here is what you really need to know!

“Natural”


The word “natural” is not regulated by the FDA and is very misleading. “natural” brings to mind thoughts of fresh, minimally processed and healthy foods, but it means nothing about a food’s nutritional content, ingredients, or health effects. Almost all packaged foods are processed in some way.

Natural potato chips will use real potatoes (instead of flakes) but like regular potato chips, they are still a high-fat food choice with little nutritional content.

Natural candy may be sweetened using cane juice (instead of white sugar), but it can still contribute  to weight gain when eaten in excess.

“Made with Real Fruit” and “Contains Real Fruit Juice”


You see “made with real fruits” on fruit snacks, cereals, and fruit drinks. There is no law that requires how much real fruit has to be in a food that uses this claim, the sugary treat could contain just one blueberry or one drop of fruit juice to be accurate.

When high fructose corn syrup and/or sugar are listed as the first ingredients, you know that the “real fruit” content of the product isn’t significant. This is sugary junk food that is trying to masquerade as healthy fruit drinks.

“Whole Grains”

This is one of the most popular marketing claims and definitely the most confusing. Today we see “whole grain” logos on almost all  products, including most sugary cereals.

In reality, refined and highly bleached white flour with a touch of whole wheat added in can be listed as “whole grain.”

Food manufacturers can by law use the term “whole grain” no matter how much whole wheat the product contains.

  • “Made with Whole Grains”: All it needs is one tiny bit of whole grains to use this claim, which means nothing for your health benefits.
  • “Wheat flour” or “100 percent wheat”: Again, this is a ploy that tries to fool consumers. You want to look for “whole wheat flour” not just the word “wheat.”
  • “Multigrain”: This doesn’t explain if the grains are refined or whole, just that there is more than one type of grain. Multigrain has no proven health benefits, especially if all those grains are refined, and they probably are.
  • “Whole grain”: This term is also misleading, because whole grains can contain various blends of grains that are refined. You want to avoid words like enriched and bleached on the ingredients label, only trust the term “100 percent whole grain” to be the healthier choice.

When it comes to grain-based foods, you can’t trust the words on the front of the package.

Look at the ingredients list every time, looking for keywords like “whole wheat flour” to be FIRST on the list.

Additives like sugar and CORN SYRUP shouldn’t appear in the top of the ingredients list of a so called healthy food.

Be aware that manufacturers won’t necessarily call their processed flours “refined” on the label. Anything that is listed as corn, rice, wheat, or oat flour IS processed and refined unless it specifically tells you that it is “whole”.

“Fat Free”


“Fat free” food labels may also make you  believe these are healthy selections. Sometimes this can be helpful  especially when choosing skim milk over higher fat varieties. But read the labels, when a meat label announces 90% fat free, it sounds like a healthy choice since only 5 percent of it is fat. But fat contains a lot of calories, so check out the nutrition facts label for the actual number of calories and fat grams per serving, especially if you are trying to lose weight!

“Zero Trans Fats”


Thanks to recent media attention, you surely know that trans fat are really bad for you!

Experts recommend that we avoid trans fats, which are created when oils are hydrogenated (combined with hydrogen) during food processing. But you can’t trust a product’s claim of zero trans fats, nor can you trust the nutrition facts label on this one.

If the words “partially hydrogenated” appear in it at all, then the food DOES contain trans fats. But thanks to labeling guidelines, any food that contains 0.5 grams or less of a nutrient can be listed as zero grams on the nutrition facts label…Just stay away!

I hope this helps you navigate your supermarket aisles better and gives you an idea of what the manufacturers are trying to accomplish by flashing these purely false labels in front of you!

Have a great day!

Ciao for now

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Happy Halloween! Let’s bake!

Good morning and Happy Halloween!

Find below two of my favorite pumpkin recipes; pumpkin/chocolate chips cookies and pumpkin bread, with a healthier twist to them.

We will be using unbleached/gluten free flour and coconut flour for the recipes. It’s time you stop using regular flour…why? Read this

Chocolate chips and pumpkin cookies

Prep 15 minutes

Cook 10 minutes

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yields 36 cookies cookies:

ingredients:

  • 3/4 cup butter softened
  • 1 1/2 cup brown sugar (organic is always best)
  • 15 oz canned pumpkin (1/2 can)
  • 1 egg (cage free of course)
  • 1 teaspoon of vanilla extract
  • 1 cup of gluten free unbleached flour
  • 1 cup of organic coconut flour
  • 1 teaspoon of cinnamon
  • 1 teaspoon of baking soda
  • 1/2 teaspoon of salt
  • 1 cup of organic miniature chocolate chips
  • 2 teaspoons of chia seeds
  1. Preheat oven to 350 degree
  2. Beat butter and sugar together in a bowl until creamy. Add pumpkin, egg, and vanilla extract; beat until smooth.
  3. Mix flour, cinnamon, baking soda, and salt in a separate bowl; stir into creamed butter until combined. Fold chocolate chips and chia seeds into batter. Drop 1 to 2 tablespoons batter for each cookie onto a baking sheet.
  4. Bake in the preheated oven until the edges of each cookie are lightly browned, 10 to 12 minutes.

Voila!

Pumpkin chocolate chips bread

photo 2

Prep 5 minutes

Cook 60 minutes

Ingredients:

  • 1ž cup unbleached gluten free flour
  • 1 teaspoon baking soda
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 1½ teaspoon cinnamon
  • 1 teaspoon of pumpkin spice
  • Âź teaspoon nutmeg
  • 2 large eggs, room temperature
  • 1 ½ cup brown sugar
  • ½ can of pumpkin (the other half of the cookies recipes)
  • ½ cup oil (I used coconut oil)
  • 1½ teaspoons vanilla extract
  • Âź cup apple cider, no sugar added
  • ½ cup of chocolate chip (the other half of the bag used for the cookies)
  1. Position a rack in the lower third of the oven and preheat the oven to 350 degrees F. Spray a 9×5 inch loaf pan with non-stick cooking spray. Set aside.
  2. In a large bowl, whisk together the flour, baking soda, salt, cinnamon, pumpkin spice and nutmeg. Set aside. In a medium bowl, whisk the eggs and brown sugar together until it’s combined and lightens in color just slightly. Whisk in the pumpkin, oil, vanilla extract and apple cider. Pour the wet ingredients into the dry ingredients and gently mix together using a rubber spatula. Fold in the chocolate chips.
  3. Pour the batter into the prepared loaf pan. Bake the bread for 60-70 minutes, making sure to loosely cover the top of the bread after 30 minutes to prevent the top from excessive browning. Insert a toothpick in the center to test is the bread is done, it should come out clean with only a few small moist crumbs.

Happy Halloween!

Ciao for now!

Reduce belly fat!

Hi guys,

Who doesn’t want a nice looking flat belly?

v abs

If you are ready for that 6 pack, follow those tips to help reduce your belly to show off your abs.

  •  5 servings of fruits and vegetables a day, no matter what! You will feel fuller, longer!266b3-healing-whole-foods-detox-cleanse
  • Reduce alcohol intake ( sorry…)
  • Lessen the salt
  • NO MORE FAST FOODS EVER!!!!!!!!!!!!!!

  • NO MORE SODAS EVER

  • Drink more water! 
  • Eat slower and smaller meals!
  • Eat 5 times a day (remember the smaller meals…)
  • Cardio 5 times a week at least 20 minutes

  • Sleep

  • Good posture

Ciao for now!

Healthy chicken recipe for the whole family!

Hi guys,

Here is my version of fried chicken:

You will need:

4- 6 chicken cutlets sliced thin

Organic coconut oil

organic coconut flour (it’s time you ditch the old bleached flour you know!)

2 tbsp of liquid egg whites

1 scoop of whey protein (you may do without if you want)

photo 2

Pour one tbsp of coconut oil in a pan and let it get hot

In the meantime, dip one chicken cutlet in the egg whites, both sides.

Now batter the cutlet in the mix of coconut flour and whey protein both sides.

Once the oil is hot, fry the chicken about 2-3 minutes both sides lowering to a medium to low heat so that it won’t get burnt.

Remove the chicken and place into a paper towel to absorb the excess oil.

Pour more coconut oil in the pan and start the same process with chicken cutlet number 2.

photo

Super easy for you and the whole family will love them!

photo 1

Enjoy!

Ciao for now!