Homemade Ranch Dressing

 May 4th, 2012 

Homemade Ranch Dressing
Vegan, gluten free , no preservatives. no high-fructose corn syrup just good tasty salad dressing.

 A creamy, tangy homemade ranch dressing in 5 minutes!

Ingredients

3/4 cup mayonnaise ( I use Vegenaise it is also gulten free, GMO free and vegan)
3/4 cup sour cream ( can use Greek yogurt)
1 Tbsp olive oil
1 Tbsp lemon juice
1/4 to 1/2 cup buttermilk
1 small bunch of chives
Small handful of parsley
1 clove garlic
1/2 tsp salt
1/4 tsp white pepper
Instructions

Place all ingredients with 1/4 cup of buttermilk in a blender
Blend for 10 seconds. Check consistency and blend in additional buttermilk if desired. Less buttermilk for dipping, more for dressing.
Store in an air-tight jar in the fridge for a week or more.

Yields: 16 2-Tbsp servings

What are Chia Seeds ?

 May 2nd, 2012

What are chia seeds?
If you are like me you grew up watching the commercial Chia Chia Pets. The cute little pottery that grows chia seed for hair. That is the same seed now we are seeing it make a come back but only in the seed form.

This little whole grain is an ancient health food that was used by the Aztecs and Mayans as a main energy source.

So what makes this new super food so special?
They deliver a greatest amount of nutrients for just a small caloric price.

Fiber is a dietary necessity that many Americans don’t seem to get enough of on a daily bases.  Chia seeds offer 11 grams of fiber per ounce. This is about 41 percent of the recommended daily value in just one serving.  Chia seeds pack a punch of omega-3s and omega-6s. These little seeds offer anywhere from three to six times more calcium than milk, per serving. With osteoporosis on the rise, this is an important nutrient to help build strong bones and prevent injuries in the future.  Protects the body against free radicals, antioxidants are another nutrient that  chia seeds are good for.The chia seed is a complete protein. Chia will allow you to do better during your training sessions and help you build muscles.  Chia seeds are known as the “Indian Running Food”. Also, the ancient Aztec warriors used chia seed during their conquests.

Chia and Pregnancy
Foods containing omega-3 include fatty fish, flax seeds, nuts and chia seeds. Unlike fish, with plant-based foods there are no worries about ingesting metals such as mercury; and unlike flax seeds, which must be ground to get full benefits from eating them, chia seeds can be eaten whole and contain higher levels of omega-3 fatty acids.

How to add chia to your diet

Add chia seeds to salads. Stir them into pre-made or homemade salad dressings. Sprinkle chia seeds on top of cottage cheese or into tuna, chicken or egg salad.
Stir chia seeds into your prepared oatmeal or warm breakfast cereal. Add a tbsp. of chia seeds to your pancake, waffle or muffin batter. Sprinkle them on top of cold breakfast cereals. Mix the seeds into yogurt. Sprinkle seeds on top of peanut butter on toast. Blend a tbsp. of seeds into your morning smoothie.

Here is a great Chia Muffin recipe from DR Oz

Chia Muffins
Ingredients
1 tbsp ground chia seeds
1 1/2 cups whole wheat flour ( I used Gluten free flour )
2 tsp baking soda
1/2 tsp salt
1 cup sweet potato purée  ( I used pumpkin) 
1 cup unsweetened apple sauce
2 egg whites
1/2 cup agave syrup
2 tsp lemon juice
1 tsp lemon zest
1 tbsp vanilla extract
1/2 cup dried cranberries
Directions
Mix together wet ingredients. In a separate bowl, mix dry ingredients.
Fold wet ingredients into dry ingredients.
Scoop into muffin tins and bake for 15-20 minutes at 350˚F.

Buy local and fresh produce

 May 2nd, 2012 

Reduce your carbon print and buy local produce

An important part of buying local is making an effort to purchase fresh fruits and vegetables when they are in season in your area. It is great that we are able to buy foods grown virtually anywhere in the world all year round, but it does not promote local farmers and give you the best food available.

By purchasing local foods in-season, you eliminate the environmental damage caused by shipping foods thousands of miles, your food dollar goes directly to the farmer, and your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. Buying seasonal produce also provides an exciting opportunity to try new foods and to experiment with seasonal recipes. And it simply tastes better!

Even if you don’t want to change any of your eating habits, you can at least make sure to buy local produce when it’s available, rather than purchase the same type of food from 3000 miles away!

For an added challenge, try to eat most foods only when they are in season.

Spring is here is so is the Asparagus

It’s peak season is April and May in most areas.

Asparagus is low in calories and carbohydrates, and rich in protein. One  cup is 40 calories and almost half of which is comes from protein. It is a great source of potassium, vitamin K, folic acid, vitamin Cand A also dietary fiber.

There are 3 varieties
Green most common
White  – The color or lack of is caused by being grown underground or covered; this prevents the formation of chlorophyll that gives it the green color. It is more tender but lacks in flavor.
Purple -  It is sweeter and has less fiber. Many people like it raw.

Has been used to treat arthritis and as a diuretic.

The amino acid asparagine, is excreted in urine and gives off a strong odor ( sulfur ). It  can be detected as soon as 15 minutes after you eat this spring delicacy. There is no bad side effect to the smell. About one-quarter of the population appears to have the special gene that allows them to smell those compounds. So the issue isn’t whether or not your urine is smelly; it’s whether you’re able to smell it. If you smell a funny fragrance in your urine after you eat asparagus, you’re not only normal, you have a good nose.

Because of the high fiber content it helps promote healthy digestion. Great natural diuretic. It brings down swelling in arthritis, PMS water retention, and rheumatism. It’s high folic acid and B6 makes it a great choice for fighting heart disease. It helps repair blood vessel walls.
Pregnant woman should eat asparagus in the first trimester when the nervous system is being established and cells are dividing.Folic acid is the most deficient vitamin in the world, and it can cause spinal bifida if an inadequate amount is consumed during pregnancy.
Asparagus also promotes bone building and blood coagulation (thickening).
Helps promote muscle-building.
Asparagus is a powerhouse that keeps energy production flowing. It converts protein, fats, and carbohydrates into energy. It also has sleep promoting tryptophan. Make a healthy start into Spring by adding asparagus to your daily foods. It makes a great diet food as well.

Save the berries from mold

I love to eat berries when they are in season. Fresh berries on cereal, in yogurt,  shortcake or just by the handful. But nothing is worse than buying berries and the next day you find mold on them already.  Here’s a helpful tip that will extend the life of your berries without freezing them. Wash them with vinegar.

When you get your berries home, prepare a mixture of one part vinegar (white or apple cider probably work best) and ten parts water. Dump the berries into the mixture and swirl around. Drain, rinse if you want (though the mixture is so diluted you can’t taste the vinegar,) and pop in the fridge. The vinegar kills any mold spores and other bacteria that might be on the surface of the fruit. Raspberries will last a week or more, and strawberries go almost two weeks without getting moldy and soft. So go forth and stock up on those pricey little nutritious  gems, knowing they’ll stay fresh as long as it takes you to eat them.

How Do Foods Burn Fat?

High protein consumes more energy

High protein foods require more energy from the body to process, thus the fat burning properties. The protein is good for muscle building, which in turn helps to increase metabolism.

Top Picks

• Chicken (lean cuts, no skin)
• Pork
• Salmon is packed with good fats which are helps weight loss.
• Beef (lean cuts)
• Tuna
• Turkey (lean cuts)
• Sardines
• Chickpeas
•  Yogurt  is high in protein

When your body temperature is increased, your metabolism too will speed up to, helping your body to burn calories. It then makes sense that food which will raise the body temperature more then other foods will have improved fat burning properties.

Top Picks

• Habaneros
• Cayenne Chiles
• Jalapenos

Top Picks

• Green tea contains the anti-oxidant EGCG which works to burn calories throughout the whole day.
• Chilies
• Oranges are rich in fiber, the high vitamin C content of oranges helps fat burn. Vitamin C promotes the production of Carnitine in the body which oxidizes fatty acids (breaks them down/burns fat).
• Lemons
• Mandarins
• Mangoes
• Garlic and Onions have minerals and oils inside garlic and onions help to break down fat and increase the metabolism.

Fiber is excellent for digestion and moves food faster through a digestive tract meaning fewer calories are absorbed.

Additional ways that high fiber foods help us with the weight loss is by helping us to feel satisfied and fuller for longer.

It is important to drink plenty of water when you increase your fiber content, or it can actually build up in your intestine leading to constipation.

Great foods that are high in fiber

• Oatmeal
• Whole grain bread
• Brown rice
• Oats
• Broccoli boasts a great deal of fiber and a host of other health benefits in your daily diet.
• Berries (raspberries, blue berries, blackberries, strawberries) are high in nutrients including antioxidant

Happy Earth Day