Healthy Recipes
https://www.youtube.com/watch?v=XHOmBV4js_E
Quinoa Chicken Ginger Soup
Ingredients:
5 cups filtered water
2/3 cup quinoa washed (to wash quinoa, cover with water and wisk with a fork or wisk until the water surface is frothy. Drain with a fine strainer and wash again to remove saponins)
1/2 chicken breast or 2 thighs or equivalent, chopped and bone in water for chicken broth
2 Yams chopped
1/2 large or one medium onion chopped
3 carrots chopped
4 slices of fresh ginger, thinly sliced
2 sprigs or 1/2 tsp thyme
3 sprigs or 1 tsp rosemary
2 tsp oregano to taste
1 tsp cumin
1/4 tsp salt
1 shake cayenne pepper to taste
1/2 to 1 tsp turmeric
1/4 tsp garam masala to taste
Pour 5 cups of good quality filtered water into your cooking pot. Add 2 chopped yams and peeled chopped carrots with chopped chicken and bone. Boil 30 to 45 minutes. Wash quinoa by beating with a fork in water to remove saponins ( 2 or 3 times until milky froth on top disappears). Strain with a fine mesh strainer. Add quinoa and spices to the pot except garam masala (this goes in last). Cook until quinoa is soft, about 10 minutes. Add more spice if you like it more spicy, add garam masala, testing as you go with a spoon. Enjoy!
A great to warm up on a cold day or drive out an infection. To really get aggressive with a cold, add extra turmeric, cayenne and/ or ginger, and freshly chopped garlic (2-3 cloves) a minute before turning off the heat.
Exciting Oatmeal:
1 cup oats or quick oats
1 cup filtered water
1-2 tsp cinnamon or allspice
5 pecans or walnuts chopped or crushed
10 raisins or cranberries 3 goji berries, and after cooking: 10 organic washed blueberries.
1 cup almond milk on the side
Cook oats and raisins 2 to 3 minutes while stirring, add the rest, stir, place a lid on the pan, turn off the heat and let it sit for 5 minutes covered.
For extra energy mix in 1 TBSP chia seeds, 1 TBSP ground flax seed, stir in and cook, and then honey on top while serving.
Experiment with variations. Oatmeal is a great superfood that lowers cholesterol and has lots of fiber. Its easy and fast to cook, easy to store and easy to take with you when traveling. Quick Oats can be made in a mug with hot water.
Simple and great Salad:
Toss pieces of washed organic romaine lettuce into a large bowl until 1/2 full. Add 1 handful arugula lettuce shredded, 1/2 sliced avocado, 1 shredded peeled carrot, 20 raisins, 2 TBSP roasted sunflower seeds, 5 chopped olives and (optional) sliced beets cooked or pickled. Top with 2 – 4 TBSP Extra Virgin olive oil and 2 TBSP red apple cider vinegar or balsamic vinegar. Add a few shakes of black pepper to taste. Mix and serve. Variations: Add some Kale, Pomegranate seeds, dried Cranberries, a squeeze of Lime or Lemon.
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Here’s some great healthy recipes by a licensed nutritionist:
https://www.mealgarden.com/expert/simplyhealthyliving/
Fruit bowl: https://www.mealgarden.com/recipe/tropical-fruit-bowl/
Choc Pudding: https://www.mealgarden.com/recipe/mayan-chocolate-chia-pudding/
Green beans: https://www.mealgarden.com/recipe/green-bean-salad/
Avocado and Papaya salad: https://www.mealgarden.com/recipe/exotic-avocado-salad/
Recipes by Lucia Di CesareRegistered Holistic Nutritionist www.simplyhealthyliving.ca
Top Cooking Oil picks
These oils are the best of the best. They have high smoke or flash point, are high in good fats (mono-unsaturated) have a mild taste that enhances food flavor, have a long shelf life, and are nutritious with anti-aging increasing health, with little or no negative health effects.
Avocado
Red Palm
Grapeseed
Good
Olive – Light
Coconut
Almond
Peanut
Rice Bran
Walnut
Good tasting and / or good for you, but not for med to high heat cooking.
Olive – Extra Virgin
Sesame
Hempseed
Sunflower
Flax
Fish Oil
Worst
Canola
Vegetable
Butter
Margarin
Lard
Crisco
(?Soybean / Corn?)
Cooking Oils smoke points (Master Class article for cook class)
A smoke point is the temperature at which oil begins to break down into free fatty acids and visibly produce smoke. This temperature, measured with a thermometer It differs between oil types, and even within the same type of oil depending on the kind of processing used and the quality of the oil. Different brands will measure differently. The chart above shows averages based on research. The flash point is where the molecular structure of the oil changes and toxins may appear. It is a good idea to cook your foods under the smoke point of the oil. For instance; when cooking with Olive Oil, use ‘light’ for prolonged or high heat cooking, which has a high smoke point. Yet, if you want to use Extra Virgin Olive Oil (with a lower smoke point) in your spaghetti sauce, add it at the end of cooking as you turn off the heat. With prolonged heating, all oils will smoke. High heat cooking can become unsafe and possibly start a fire if you reach the flashpoint of the oil chosen.
Red Palm oil is at the top of this chart because it scores high in all the categories including smoke point.
Healthy greasy tacos recipes – all good ingredients
6 Organic Non-GMO corn tortillas (try ‘La Tortilla Factory’ organic yellow corn tortillas at Sprouts)
Red Palm oil (at major supermarkets)(Can substitute avocado oil or grapeseed)
2 Tomatoes sliced
Lettuce chopped
Provolone cheese or Goat cheese ( can substitute other cheese )
½ Onion finely chopped
1 teaspoon (tsp) Garlic salt or 2 cloves Garlic finely chopped
1 teaspoon Cumin to taste
½ to 1 teaspoon Cayenne pepper or other hot pepper /red pepper flakes to taste
2 tablespoon (TBSP) dried Oregano or 1 – 5 fresh sprigs
Cilantro chopped (can substitute Parsley)
1 Tofu or 1 Fish or ¼ Chicken (your choice)
With fish tacos, shredded Cabbage is an option
Organic Non-GMO corn tortillas taste so much better than the cheap ones. Also the GMO issue is a serious one. Read up on it. (GMO means genetically modified organism, mostly designed by Monsanto corporation)
Provolone and Goat cheese are some of the healthiest cheeses available. Generally, any hard cheese is good for you. Mozarella is also a good cheese when compared to others.
If you want vegetarian, use Tofu or Tempeh. Be aware that eating a lot of tofu regularly can have negative side-effects and that a lot of tofu is made from GMO soybeans. Cooked fish is one of the healthiest meats to consume.
Ok, why use Red Palm oil for this? Because it tastes like a mild fruity butter yet is very healthy for you. Its amazing stuff! with a very mild taste. It also has a high smoke point which makes it great for frying tacos, and has anti-aging properties, unlike butter which ages you. I just bought some at a local major supermarket chain.
1) Prepare your meat or tofu filling by thinly slicing and sautéing it with the finely chopped ½ onion in the Red Palm oil on medium heat until brown. Tofu and Chicken take longer than fish. Tofu tastes great when sliced and slowly cooked with tofu sauce. Include the garlic chopped or garlic salt. Add Cumin, Oregano, a light sprinkle of Cayenne Pepper or add jalapenos or whatever chili or chili powder you like – to taste. Cayenne is best because it cleanses the blood and a whole lot more. If you don’t like spicy, then go easy with Ceyenne.
2) Cook tortillas in a saucepan on med heat with Red Palm oil underneath. Turn over after a minute, and while they are cooking, add Cheese, dried Oregano, and cooked filling (meat or tofu with cooked onions). Roll ½ the tortilla over into a taco shape and cook 3 minutes, then turn over. Add fresh Oregano if you have it. If you like your tomatoes cooked, add them now, or substitute salsa. Cook three minutes more. (Note: you can cook and build your tacos like an assembly line. While two are cooking, start two more and keep moving them around the pan, stacking them up as they get done and then adding more tortillas.)
3) Remove from the heat. Put on a plate. Add tomatoes, lettuce and the rest, and serve.
You can have your cake and eat it too!… These are really healthy tacos, made with organic corn and fried in safe, healthy palm oil – all good for you! For great superfood desert recipes, subscribe to our newsletter.(Coming soon)
About oils for skin care: Red Palm oil, Avocado oil, Grapeseed, Virgin Olive and Coconut oils are all good for your skin and hair. Just rub it on or into your hair and scalp, and let it soak in. Do this daily to thicken your hair, repair damaged follicles and even reverse aging (Red Palm oil) as explained in detail in the book ‘Bio Young’ by Roxy Dillon: “Get younger at a cellular level…” (Link goes here)
Avocado Oil
Anti-aging. Reduces cholesterol. Supports telomeres. Has lutein – good for the eyes. Contains squalene. Wakes up tired sagging skin. Stimulates collagen production (best with tomatoes). Boosts skin healing wound healing and rejuvenation. “One of the best…” Farmers Almanac https://www.farmersalmanac.com/ten-amazing-benefits-of-avocado-oil-21992
Red Palm Oil
Good for the eyes, heart and brain. Clears out arteries. Rich in carotenoids. Boosts cellular function and stem cells. Anti-aging. Contains squalene and thus helps repair sun damage in skin, by neutralizing sun radiation. Ref: https://www.excelvite.com/red-palm-oil-benefits-the-heart-brain-but-is-it-bad-for-the-environment/
Olive Oil – Extra Virgin– cold pressed
Cleanses your veins, good for the heart. Boosts mitochondria. Stimulates collagen production in skin (best with tomatoes). Not good for cooking because of its low smoke point. Light olive oil is good for cooking with a high smoke point, but not as good for consumption due to being highly processed. So use extra virgin on your salad, and light non-virgin for cooking.
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Coconut oil
Anti-aging, anti-oxidant. Good for Alzheimer’s. Moisturizer. Stimulates collagen production in skin (best with tomatoes). Diminishes wrinkles and improves hair. Speeds skin healing, wound healing and rejuvenation. Can raise cholesterol levels.
Ref: https://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil/
Grape Seed Oil
Vitamin E. Soothes itchy red skin (best with Lavender oil). Contains Resveratrol (also use grape seed extract for resveratrol) Mostly good benefits.