Monthly Archives: March 2017

Curry Ginger Carrot Puree Soup

Curry ginger carrot soup

 

 

This puree soup has a rich curry and carrot flavour with a mild spicy ginger undertone. A sweet complementary soup that goes nicely with many spicy Indian-style dishes.

Curry Ginger Carrot Puree Soup

Ingredients                                     Makes: 6 servings
3 tbsp unsalted butter
1 tbsp avocado oil -or- extra-virgin olive oil
7 large carrots, peeled and sliced
2 celery stalks, sliced
1 sweet onion, chopped
2 tsp ginger, finely diced
2 garlic bulbs, finely diced
2 tbsp curry powder
1/8 tsp sea salt or to taste
1/4 cup purified water (only as needed)
2 tbsp brown rice flour -or- arrowroot flour -or- all-purpose flour
4 cups vegetable broth                *check out our Vegetable Herb Broth recipe!
Chopped chives, parsley, cilantro or fennel for garnish

Instructions
Prepare ingredients. Slice the celery and peeled carrots, chop the onion and finely dice the ginger and garlic bulbs; put aside in a bowl.

In a large saucepan, warm the vegetable stock over medium-high heat, cover with lid and reduce to a low simmer when it begins to boil.

Sauté the vegetables. In a large deep skillet over medium-low heat add one tablespoon of oil and butter and combine. Add the onions, garlic, ginger, celery and carrots; and cook for 8 to 10 minutes or until the onions have softened, stirring occasionally to prevent burning. Season with a few shakes of sea salt and curry powder and cook for 1 minute longer or until curry is fragrant

Add 1/2 cup of the vegetable broth to the skillet. Bring to a simmer, cover, and cook until the carrots soften, about 5 minutes. When carrots are soft, remove from heat and allow vegetables to cool for about 15 minutes.

Thicken the soup. In a sauce-pot melt over medium-low heat, melt 2 tablespoons of butter. Stir in the 2 tablespoons of flour and mix to combine with the butter. Then add 1/4 cup of the vegetable broth and mix to combine, whisking well until smooth. When mixture is smooth, add another 1/4 cup of vegetable broth and whisk until smooth. Repeat until 1 full cup of the vegetable broth has been whisked in. Then slowly mix the thickened broth mixture into the remaining broth until well combined.

Purée soup. Add the cooled cooked vegetables to a blender or food processor and purée until completely smooth; add the purified water as needed to create a smooth texture. When mixture is smooth, mix in 1/2 cup of the broth and mix again until smooth; repeat with another 1/2 cup of vegetable broth and mix until smooth. Then slowly mix the pureed vegetable mixture into the thickened broth mixture. Mix well to combine.

Warm the soup back up over medium heat until it begins to boil then reduce heat again to a simmer. Taste test the soup and add sea salt and pepper to suit personal taste.

Garnish with chopped chives, parsley, cilantro or fennel fronds.

Recipe shared by: J. Marshall

* Check out our Vegetable Herb Broth recipe here!

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Healing Qualities of Ginger

Spice Rack Remedies

Healing Qualities of Ginger

Ginger has a long medicinal tradition of being used for alleviating symptoms of influenza and poor digestion such as; nausea, motion sickness, loss of appetite and pain. This aromatic root also has a long history of offering a spicy zesty flavour to many different types of dishes; as well enjoyed as a tea.

ginger rootModern clinical studies have found that ginger does in fact possess these traditional health beliefs, along with antioxidant and anti-inflammatory effects, strong cancer fighting abilities and anti-diabetic properties.

The main active chemical compound in ginger is called gingerols, it is what gives ginger its distinctive flavour. Gingerols are potent compounds that possess the many healing qualities ginger is recognized for; such as anti-inflammatory, antioxidant and cancer fighting abilities.

The antioxidant and anti-inflammatory effects that gingerols offers benefits many health conditions by providing pain relief, reducing swelling, improving energy levels, as well as providing strong immune boosting properties. With reduced inflammation also comes reduced pain, which chronic inflammatory conditions are often associated with. The antioxidant effects of gingerols also help to reduce aging and age-related illnesses such as Alzheimer’s disease.

Research conducted by the University of Minnesota’s Hormel Institute and presented at the Frontiers in Cancer Prevention Research in 2003 revealed that gingerols may inhibit the growth of colorectal cancer and had strong chemotherapeutic characteristics. At the 97th annual Meeting of the American Association of Cancer, research conducted by the University of Michigan showed that gingerols also kill ovarian cancer cells quite effectively.

Multiple studies have demonstrated powerful blood sugar stabilizing effects improving symptoms of type II diabetes. The Tehran University of Medical Sciences conducted a study in 2015 that concluded that taking just 2 grams of ginger daily proved more effective than the leading diabetes treatments.

Caution is advised to not stop taking any current medications without consulting a doctor first. If personal blood sugar levels are improved through diet changes, allow your doctor to decrease your prescriptions.

The amazing health benefits of ginger can be appreciated by adding this remarkable spice to the foods you eat. There are many types of dishes from around the world that use ginger in their recipes. Ginger root can be peeled, sliced, steeped and enjoyed as a tea as well. Ginger can also be found in capsule form in your local health food store.

Written by: J. Marshall

References
•    The Worlds Healthiest Foods / Ginger: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
•    Authority Nutrition / 11 Proven Health Benefits of Ginger: https://authoritynutrition.com/11-proven-benefits-of-ginger/
•    Medical News Today / Ginger: Health Benefit, Facts, Research: http://www.medicalnewstoday.com/articles/265990.php
•    Global Healing Center / 10 Health Benefits of Ginger: http://www.globalhealingcenter.com/natural-health/health-benefits-of-ginger/
•    Superversity / Study Underlines Real World Benefits of Ginger for Type II Diabetes: http://suppversity.blogspot.ca/2015/01/study-underlines-real-world-benefits-of.html

Blueberry Chia Pie with Cinnamon Crumble Top

 

This blueberry pie is thick like jam with a gel made by the chia seeds and the absorbed juices in the blueberry filling. The cinnamon crumble topping adds a nice flavour and texture to this very tasty and healthy dessert.

Blueberry Chia Pie with Cinnamon Crumble Top

Ingredients                                      Makes: one small pie
1 pie crust, baked and prepared
~Crumble Topping~
1/4 cup oatmeal
1 Tbsp ground flax seed
2 Tbsp almond flour -or- all-purpose flour -or- spelt flour
2 Tbsp coconut sugar -or- raw cane sugar
1 Tbsp cinnamon
Pinch of sea salt
3 Tbsp coconut oil -or- unsalted butter
~Pie Filling~
600G bag of wild blueberries, frozen -or- 3 cups of fresh blueberries
2 Tbsp lime juice
3 Tbsp orange juice
3 Tbsp chia seeds
1 tsp honey
1/2 tsp cinnamon
Pinch sea salt

Instructions
Preheat oven to 350 degrees F. Bake a pie crust as per instructions on the packaging or given by supplier.

Prepare crumble topping in a medium sized bowl starting by mixing the dry ingredients together listed under the Crumble Topping heading. When the dry ingredients are combined, mix the coconut oil or the butter into the dry ingredients until a crumbly texture forms; then set aside.

In a large deep skillet with a fitting lid add blueberries. Cook over low heat (2 to 3 electric stove setting) for 10 to 15 minutes with lid on until berries have thawed. Then add lemon juice, orange juice, a dash of salt, cinnamon and chia seeds. Put the lid back on the skillet and allow berries to cook on low for about 20 minutes; stirring every 5 minutes. After 20 minutes the blueberries juice should be thick like jam with the natural chia seed gel.

Pour blueberries into the prepared pie shell and gently push blueberries evenly into shell with a large spoon. Sprinkle the prepared crumble topping evenly over the blueberries and gently press it in around the edges of the pie crust. Bake at 350 degrees F for 35 to 40 minutes. Allow pie to cool for 15 to 20 minutes before serving.

Recipe shared by: J. Marshall

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Healing Foods for Chronic Inflammation

Inflammation is the bodies healthy response to injury or infection, but when inflammation becomes a chronic condition there can be other underlying causes such as diet, alcohol, exposure to toxins, inactivity and high stress. If chronic inflammation is not dealt with it can result in a more serious condition like heart disease and cancer.

A person can promote the healing of a chronic inflammatory condition through practicing light daily exercises and following a whole food diet plan. Diets containing plenty of fresh fruits and vegetables, fish, legumes, whole grains, seeds and nuts will reduce inflammation, whereas processed foods high in sugar, artificial ingredients, refined white flours and saturated and trans fats have all been linked to triggering inflammation.

Saturated and trans fats can also be introduced into healthy whole foods through the cooking process. This usually occurs when foods are deep-fried or pan-fried using high-heat. Healthy cooking methods involve lightly pan-frying foods over low heat, baking and steaming. Many cooking oils also contribute to adding toxins into our foods, why it is important to only use healthy salad and cooking oils like extra-virgin olive oil, avocado oil and coconut oil.

Just as there are certain foods that can contribute to chronic inflammation, there are also foods that can aid in the healing of an already existing condition. Foods that can reduce inflammation include omega-3 fatty acids, antioxidants, non-starchy vegetables, whole grains, ginger root and garlic.

Foods high in omega-3 fatty acids have shown to have especially high anti-inflammatory qualities. Foods high in omega-3 include oily fish (such as salmon, herring, trout, mackerel and sardines), flaxseed, chia seeds and walnuts. Changing protein intake to wild fish, yogurt, beans, nuts, chia seeds and vegetable protein over red meat will also reduce inflammation. Almonds, walnuts, cashews and almond butter also contain healthy fats and protein.

Foods high in antioxidants help to strengthen the immune system and fight infection, but they also reduce inflammation. The highest ranked antioxidant foods include wild blueberries, cranberries, goji berries, blackberry, raspberry, strawberry, sweet cherry, black plum, red and black grapes, artichokes, red kidney beans, pinto beans, black beans, pecans, walnuts, hazelnuts, cocoa powder, cilantro and dark leafy greens.

Choosing whole-grains over refined grains and non-starchy vegetables will also assist in reducing inflammation. Non-starchy vegetables include alfalfa sprouts, amaranth leaves, artichokes, asparagus, avocados, bean sprouts, green beans, beets, bok choy, broccoli, brussels sprouts, carrots, cauliflower, celery, cabbage, cucumber, eggplant, onions, leafy greens, leeks, mushrooms, peppers, radish, sprouts, swiss chard, tomatoes, turnips, watercress and zucchini.

Ginger root and turmeric root have also been linked to reducing full-body inflammation. Fresh ginger root is commonly used in Asian cuisine, as well can be steeped in hot water and enjoyed as a tea. Ginger powder is traditionally used in baking but can be taken in capsule form to sooth an upset stomach, ease the nerves and for its anti-inflammatory benefits. Turmeric root is also used in Asian cuisine but can also be taken as a powder in capsule form for its anti-inflammatory and pain-reducing benefits.

Eating a balanced diet plays an important role in combating chronic inflammation, just as drinking enough water is. Moderate water retention happens concurrently with inflammation, so it is important to also drink 8 to 10 glasses of purified water throughout your day.

Written by: J. Marshall

 

Try my Cashew Chicken Stir-Fry recipe! Cashews, chicken and vegetables are all excellent healing foods sources for inflammation.

 

Try my Seasoned Rice with Black Beans recipe! Black beans and whole-grain brown rice are excellent healing foods for inflammation.

 

References
•    Dr. Weil/ Anti-Inflammatory Diet & Pyramid / URL: https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/
•    Arthritis Foundation / Anti-Inflammatory Diet / URL: http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet.php
•    Dr. Axe: Food IS Medicine / Top 15 Anti-Inflammatory Foods / URL: https://draxe.com/anti-inflammatory-foods/
•    Web MD/ Anti-Inflammatory Diet: Road to Good Health? / URL: http://www.webmd.com/food-recipes/anti-inflammatory-diet-road-to-good-health#1
•    Harvard Health Publications: Harvard Medical School / Foods that Fight Inflammation / URL: http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
•    Authority Nutrition: An Evidence-based Approach / Anti-Inflammatory Diet 101 – Fight Inflammation Naturally / URL: https://authoritynutrition.com/anti-inflammatory-diet-101/

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Spicy Stuffed Mushrooms

Spicy Stuffed Mushrooms

 

Crimini mushrooms are stuffed with a creamy yogurt and cheese mixture seasoned with spicy jalapeño, onions and garlic. These tasty appetizers are a nice addition to any dinner party and can be made ahead of time.

Spicy Stuffed Mushrooms

Ingredients                                            Makes: 30 stuffed mushrooms
2 tsp coconut oil
30 crimini mushrooms
3/4 cup plain greek yogurt, drained of moisture on cheesecloth for at least 2 hours
1 tsp maple syrup or liquid honey
4 garlic cloves, minced
1/4 cup red onion, minced
3 jalapeño peppers, minced
1/4 cup parmesan cheese, finely grated + 1/4 cup parmesan cheese (topping)
1/4 tsp sea salt
black pepper to taste

Instructions
Strain the yogurt ahead of time. Measure out 3/4 cup of greek yogurt into cheesecloth and allow it to drain of its moisture for at least two hours. When ready put strained yogurt aside in a medium-sized bowl.

Prepare ingredients. Clean mushrooms well then trim only the rough parts of the stems off and discard; then peel mushrooms and discard the peels. Remove the trimmed stems from the mushrooms and chop very fine and set aside in a small bowl. Mince the onions, garlic and jalapeño and also set aside in a small bowl.

Preheat oven to 350 degrees F (175 degrees C). Arrange oven shelves high to avoid burning the bottoms of the mushrooms when cooking. Grease a cookie-sheet with one tsp coconut oil.

Heat one teaspoon of coconut oil in a skillet over medium heat. Add onions, garlic, peppers and minced mushroom stems to the skillet. Sauté mushrooms, onions, peppers and garlic on medium-low heat for about 8-10 minutes or until all moisture has disappeared. Stir frequently to avoid burning. Set aside to allow mixture to cool.

When onions, garlic, peppers and mushrooms have cooled, stir them into the strained greek yogurt, along with the maple syrup or honey, 1/4 cup of the parmesan cheese, sea salt and pepper. Stir well to combine; mixture should be thick.

Carefully clean out centers of mushroom caps. Using a small spoon, fill each mushroom cap with a generous amount of stuffing and then dip mushroom cap into remaining Parmesan cheese to give it a light cheese outer coating. Mushrooms can be stored in a fridge for up to 24 hours ahead of time and taken out and baked when ready.  Arrange the mushroom caps on a prepared cookie sheet.

Bake for about 25-30 minutes in a preheated oven, or until mushrooms have shrunk in size and moisture has formed under the caps. Check bottoms near end to avoid burning. If mushrooms were cooled in a refrigerator they may require an additional 5 more minutes in the oven.

Recipe shared by: J. Marshall

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Healing Qualities of Black Pepper

Spice Rack Remedies

Healing Qualities of Black Pepper

Aside from salt, peppercorns are the most widely used seasoning in the world. It lends a spicy warmth to otherwise sometimes bland foods. Black pepper provides more than just flavour to foods mind you, it also offers several health benefits.

Black pepper is an excellent source of manganese which is necessary for over 300 chemical reactions in the body; and vitamin K which is essential for strong bones and maintaining healthy blood clotting.

Black pepper improves digestion by stimulating hydrochloric acid secretion, discourages intestinal gasses from forming, and promotes overall good intestinal health. Low hydrochloric acid production will slow digestion allowing food to sit in the stomach and intestines longer which leads to heartburn, indigestion, gas cramps and even diarrhea or constipation. Black pepper can also work as a diuretic, promoting urination and as a diaphoretic, which promotes sweating.

Peppercorns have been used for centuries for their anti-inflammatory, antioxidant and antibacterial effects. They are a good source for vitamin C, vitamin A and flavonoids; all compounds that help the body to remove free radicals and protect from cancers and other diseases.

Written by: J. Marshall

References
•    The Worlds Healthiest Foods – http://www.whfoods.com/foodstoc.php
•    Food Facts presented by Dr. Mercola – http://foodfacts.mercola.com/black-pepper.html
•    Nutrition and You – http://www.nutrition-and-you.com/black_pepper.html

Cream of Asparagus Soup

Cream of Asparagus Soup

 

Sautéed onions, garlic and asparagus are pureed in vegetable broth and then mixed with coconut milk to make this thick and creamy asparagus soup.

 

Cream of Asparagus Soup

Ingredients                                   Makes: 4 servings
3 Tbsp unsalted butter
1 Tbsp extra-virgin olive oil
2 leeks, thinly sliced and chopped -or- 1 white onion, thinly sliced and chopped
3 garlic cloves, minced
1 1/2 cups asparagus, chopped approx. 10 spears
4 cups vegetable broth                 * Try our Vegetable Herb Broth recipe!
1 cup coconut milk -or- 1 small can of coconut milk
2 Tbsp brown rice flour -or- all-purpose flour
sea salt and pepper to taste
1/4 cup parsley sprigs (garnish)

Instructions
Cut off the tips from the asparagus spears 1 1/2 inches from the top and reserve for garnish. Cut the stalks and all remaining asparagus into 1/2-inch pieces and set aside in a bowl. Chop the leeks or the onion and mince the garlic, and also set aside in a bowl.

In a stockpot over moderately low heat, cook the leeks or onion in 1 tablespoon of butter and 1 tablespoon of olive oil, stirring occasionally to prevent burning until softened and transparent. Then add the asparagus pieces and a sprinkle of sea salt and pepper. Cook for another 5 minutes or until asparagus begins to soften, stirring occasionally to prevent burning. Add 2 cups only of the broth to the asparagus mixture, cover and reduce heat to a low simmer. Cook asparagus until very tender, about 15 to 20 minutes.

In a separate medium saucepan heat the other 2 cups of vegetable broth. Cook the reserved asparagus tips in the broth just until tender, about 3 to 4 minutes, then remove the tips with a slotted spoon and set aside in a small bowl; cover to keep warm. Remove this broth from its heat source and set aside.

Returning to the stockpot, check to see if the asparagus is tender. When the asparagus is softened turn off the heat and place on cool element to allow soup ingredients to cool a little; for about 15 to 20 minutes.

When soup ingredients have cooled some, purée the soup in batches in a blender until smooth. Add a little additional broth from the saucepan only if needed when  pureeing soup; then transfer the pureed soup into a stockpot or large sauce-pot.

In a saucepan on medium-low heat, melt 2 tablespoons of butter and then add the 2 tablespoons of brown rice flour and mix. Slowly add 1/4 cup of the broth from the sauce-pot and combine with the butter/flour mixture until smooth. Repeat this process until all the reserved broth has been mixed in, then stir this thickened broth into the pureed asparagus soup.

Heat the soup back up over medium-low heat for about 10 minutes or until begins to bubble, then stir in the coconut milk. Season with sea salt and black pepper to taste.

Garnish with asparagus tips and a few parsley sprigs.

Recipe shared by: J. Marshall

*Try our Vegetable Herb Broth recipe!

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Healing Foods for Diabetes

Through eating the right foods, a person can help to prevent, control and even reverse diabetes. Diabetes continues to affect more and more people although most cases can be prevented. Healthy lifestyle changes can help a person to lose weight, regulate their blood sugar, increase their energy levels, improve their overall health and even improve their general mood. Maintaining a balanced whole food diet with proper portion sizes is critical in achieving good health; just as important as it is to strictly reduce the consumption of sugars, salt, highly processed foods, refined grains and flours, red meats and alcohol.

Carbohydrates can have a big impact on a person’s blood sugar levels. Refined Carbohydrates like white breads, pastas, white potatoes and rice can cause blood sugar levels to spike; whereas high-fibre carbohydrates will keep blood sugar levels even. High-fibre complex carbohydrate food choices include whole-grain breads and pastas, brown rice, wild rice, steel-cut oats, rolled oats and bran.

The glycemic index (GI) identifies how quickly foods turn into sugar in a person’s system. Glycemic load identifies the GI and the amount of carbohydrates in a food item, giving an accurate idea of how much it will affect a person’s blood sugar. These indexes and tables are designed to help a person regulate the carbs they eat. A low-glycemic diet includes non-starchy vegetables, legumes, fruits, whole-grains, seeds, nuts, fish and chicken. Extra-virgin olive oil or avocado oil is recommended for salad and cooking oils.

Starchy vegetables are high in carbohydrates and should be avoided such as butternut squash, corn, parsnip, peas, pumpkin, white potatoes and yams. Non-starchy vegetables are the healthier choice when watching carbohydrates in your diet. Non-starchy vegetables include alfalfa sprouts, amaranth leaves, artichoke, asparagus, avocados, bean sprouts, green beans, beets, bok choy, broccoli, brussels sprouts, carrots, cauliflower, celery, cabbage, cucumber, eggplant, onions, leafy greens, leeks, mushrooms, peppers, radish, sprouts, swiss chard, tomatoes, turnips, watercress and zucchini.

Strictly reducing processed foods and sugars is not only important to prevent, control and reverse diabetes, but is important for overall good health and prevention of other diseases. Highly processed foods are often high in sugars, salt, saturated and trans fats, refined flours and artificial ingredients; all of which are damaging to a person’s health.

Reducing sugars from the diet is vital to maintain diabetes and this includes all sugars. Honey, agave, molasses, all syrups, cane crystals, caramel, fructose, sucrose, dextrose and corn sweeteners are all sugars that should be avoided. Artificial sweeteners are not always a good substitute as some have been linked to different cancers amongst other disorders. Diabetes can be controlled, prevented and even reversed through healthy lifestyle practices that will lengthen and improve the quality of your life.

Written by: J. Marshall

 

Try my  Broccoli and Cauliflower Lasagna recipe! Broccoli and cauliflower are excellent healing foods for diabetes. Use whole-grain pasta over regular white pasta for high-fibre carbohydrates.

 

Try my Traditional Greek Salad recipe! All types of fresh salads are excellent healing foods for diabetes.

 

References
•    Diabetes Canada / Diet & Nutrition: Beyond the Basics / URL: https://www.diabetes.ca/clinical-practice-education/professional-resources/diet-nutrition-beyond-the-basics
•    American Diabetes Association / Food & Fitness / What Can I Eat? / URL: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/
•    Help Guide (dot) Org / The Diabetes Diet / URL: https://www.helpguide.org/articles/diet-weight-loss/diabetes-diet-and-food-tips.htm
•    Diabetic Living / The 25 Power Foods for Diabetes / URL: http://www.diabeticlivingonline.com/food-to-eat/nutrition/top-25-power-foods-diabetes
•    Web MD / Diabetes Diet Directory / URL: http://www.webmd.com/diabetes/diabetes-diet-directory
•    The World’s Healthiest Foods / What is the Glycemic Index? / URL: http://www.whfoods.com/genpage.php?tname=faq&dbid=32
•    The University of Sydney / Search for the Glycemic Index / URL: http://www.glycemicindex.com/

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

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Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Creamy Orange Chia Seed Pudding

Chia Seed Pudding

 

A mild creamy orange flavoured dessert similar to a creamsicle, that is packed with nutrition. The chia seeds form a gel around them when soaked in the almond milk and orange juice, causing the liquid to thicken reminiscent of miniature tapioca pearls.

 

Creamy Orange Chia Seed Pudding

Ingredients                          Makes: 4 servings
Pudding
1 cup unsweetened almond milk            * Try our How-To-Make Almond Milk recipe!
1/3 cup freshly squeezed orange juice
zest of 1 orange (best from an organic orange)
2 1/2 tbsp maple syrup
1/4 cup chia seeds

Toppings
pecans
unsweetened coconut flakes
orange slices

Instructions
In a medium-sized bowl, mix together the unsweetened almond milk, orange juice, orange zest and the maple syrup. When ingredients are combined, then add chia seeds and mix well.

Pour into bowls or glasses and let sit 6-8 minutes. Stir again and refrigerate for 2 hours or overnight.

When ready for the dessert, mix the pudding with a fork to create a uniform consistency. If the pudding appears too thick, just add a little more orange juice until the desired consistency is reached.

Pour the pudding into selected dessert dishes and top with chopped pecans, coconut flakes and oranges slices. Enjoy!

*Try our How-To-Make Almond Milk recipe!!

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Nutritional Healing Recipe collection in our Recipe Archive here, for more delicious recipes.

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Healing Qualities of Cinnamon

Spice Rack Remedies

Healing Qualities of Cinnamon

For thousands of years cinnamon has been used medicinally around the world for its powerful healing properties. In fact, researchers have concluded that the health benefits of cinnamon far surpass that of any other spice or herb in the world. The unique beneficial compounds in cinnamon make it a potent antioxidant, with anti-inflammatory, anti-diabetic, anti-microbial, anti-cancer, lipid-lowering and immunity-boosting abilities.

Cinnamon has over 40 different protective compounds that all provide protection against free radical damage, which contributes to the aging process and leads to disease. The various antioxidants present in cinnamon reduce many forms of oxidative stress, including the ability to reduce nitric oxide build up in the blood and lipid per-oxidation; which contributes to brain disorders, cancers and heart disease.

Cinnamon has been found to contain several types of flavonoid compounds which are highly effective in reducing serious full body inflammatory conditions. With reduced inflammation and swelling will also come ease of pain which is usually associated with this type of condition. Flavonoids have also been found to be beneficial with easing age-related pains, PMS pains and reducing the severity of allergic reactions.

The anti-diabetic effect of cinnamon is accomplished through the blocking certain enzymes with allow sugar to be absorbed into the blood, in-turn lowering blood sugar levels which  improves the sensitivity to the hormone insulin. Insulin is a vital hormone needed for keeping blood sugar levels balanced. Diabetes occurs when an insulin resistance develops and there is an inability to manage how much sugar enters the blood stream.

The essential oils found in cinnamon have strong anti-microbial, anti-biotic, anti-fungal, and anti-viral abilities that fight infections and viruses and boost the immune system. Cinnamon’s essential oils also protect against bacteria in the mouth that cause bad breath, tooth decay, cavities and mouth infections.

Cinnamon’s antioxidant abilities also contribute to its ability to protect against cancer. A compound found in cinnamon called cinnamaldehyde inhibits cancer tumour growth, causes cancerous cells to self-destruct and protects DNA from damage. Studies have shown an especially significant improvement to colon cancer and is currently being investigated as a natural anti-cancer agent.

Cinnamon protects the heart by reduces several risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure. Compounds in cinnamon are able to reduce bad cholesterol levels (LDL) while keeping good cholesterol levels (HDL) stable. Cinnamon further improves heart health through better blood health by assisting in coagulation functions and increasing circulation which promotes the bodies ability to heal.

Recent research has found cinnamons antioxidant properties also help to protect against neurological disorders such as Parkinson’s and Alzheimer’s diseases. Cinnamon does this by activating neuro-protective proteins that protect brain cells from damage or mutation.

Candida overgrowth is a far too common yeast condition that can cause serious multiple digestive and autoimmune symptoms and disorders. It is a fungus that can cause the break down of the intestinal lining and penetrate the bloodstream; releasing toxins throughout the body. The powerful anti-fungal properties in cinnamon have been found to be effective in stopping or curing this condition.

Allergies and asthma attacks can also be improved through cinnamon’s ability to fight histamine reactions in the body and reduce inflammation. Cinnamon’s immune boosting abilities also contribute to reduced allergies by helping the body to digest and better defend against common food allergens.

Cinnamon is obtained from the inner bark of a tree species know as the Cinnamomum and is available in either stick or powder form. Cinnamon is commonly used in many different dessert recipes as well is enjoyed in coffee, tea and hot cocoa.

Written by: J. Marshall

References
•    Medical News Today / Cinnamon: Health Benefits, Nutritional Information: http://www.medicalnewstoday.com/articles/266069.php
•    The World’s Healthiest Foods / Cinnamon, ground: http://whfoods.org/genpage.php?tname=foodspice&dbid=68
•    Authority Nutrition / 10 Evidence-Based Health Benefits of Cinnamon : https://authoritynutrition.com/10-proven-benefits-of-cinnamon/
•    Dr. Axe / Health Benefits of Cinnamon & Nutrition Facts: https://draxe.com/health-benefits-cinnamon/
•    Organic Authority / 7 Health Benefits of Cinnamon You Need To Know: http://www.organicauthority.com/health/11-health-benefits-of-cinnamon.html
•    NCBI / U.S. National Library of Medicine / Cinnamon: A Multifaceted Medicinal Plant: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
•    Superfoodly / ORAC Values / Ground Cinnamon Spice: https://www.superfoodly.com/orac-value/spices-cinnamon-ground/