Makes: About 1 cup
Total Time: 10mns
This is a great dressing using heart healthy olive oil, garlic (a natural 'antibiotic' and immunity booster), and white balsamic vinegar which is healing and soothing for your digestive system and contains a number of nutrients and antioxidants, such as polyphenols that lower LDL cholesterol.
1/2 cup extra virgin olive oil
1/3 cup white balsamic vinegar
1 clove crushed garlic
1 teaspoon dijon mustard
1 pinch salt
Ground black pepper to taste
Fresh Herbs of choice (optional)
Tip: I sometimes add 1tsp of honey as a variation. It tastes delicious!
Makes: 1/4 Cup
Total time: 5mns
There is nothing like spices to add nutrients to your food, and a little adds a lot in terms of nutrition! Cinnamon is great for controlling blood sugar, in fact 1/2 a teaspoon a day is all you need to keep your blood sugar in check. Ginger is great for digestion...This mix is a great one to add to this delicious pumpkin cookie recipe or to your pumpkin pie this halloween.
4 teaspoons cinnamon powder
2 teaspoons ginger powder
1 teaspoon allspice powder
1 teaspoon nutmeg powder
Makes: 6 large cookies or 12 small cookies
Total time: 40mns
These cookies are super healthy as they contain oats which is a slow release carbohydrate. The sweetness comes from the banana and the pumpkin, full of Potassium and Beta carotene. The almonds and flaxseed add lots of heart healthy fats and fiber. A great recipe for the kids!
2 cups organic raw whole rolled oats
8 ounces (about 1 cup) organic mashed pumpkin
1 small ripe banana, chopped
1/3 cup sliced almonds
3 tablespoon ground flax seeds
3 tablespoon maple syrup
1 ½ teaspoon pumpkin pie spice (Pumpkin pie spice is a blend of cinnamon, nutmeg, ginger and allspice. I recommend buying the blend at your local natural grocer (it’s inexpensive and contains proper proportions), or follow this recipe to make your own.
¼ teaspoon fine sea salt
Tip: This recipe also works well if you make 12 small cookies of equal size and bake for 11-13 minutes.
Source: Kris Carr , Photo: kris Carr
Makes: 4 servings
Total Time: 60mns
This is a recipe that my daughter made for us from one of her cookbooks and its become a staple in our kitchen! It is such an easy, quick and delicious curry, especially for those of you who have never attempted to make a curry. the real goodness here comes from the great spices, all of which have great nutritional qualities. The Turmeric in particular, often referred to as 'liquid gold', is a vey powerful anti-inflammatory. I sometimes add vegetables to this recipe so that my kids can get their 5-a-day...
4 skinless and boneless chicken breasts
2 level teaspoons of cornflour
300ml of thick plain yoghurt
1 onion, chopped
2 tablespoons of coconut oil
2 cloves of garlic, crushed
Half a teaspoon of ground Ginger
Half a teaspoon of ground Turmeric
2 teaspoons of ground Coriander
1 teaspoon of ground Cumin
150ml of coconut milk
75ml of chicken stock (I suggest making your own, I always make it in bulk and freeze it. On a day when you're planning to cook a chicken dish, simply boil a full chicken with celery, carrot and onion, cinnamon, cloves and a little salt. Use the chicken for your recipe and store the stock in several glass containers in your freezer.)
A pinch of salt and ground black pepper
2 tablespoons of chopped fresh coriander
Makes: A medium sized bowl
Who doesn't love guacamole! It’s packed full of healthy fats from the avocado (Omega 3's) and is just delicious! The lower fat option with the peas (see tip below) is equally delicious.
1 large avocado
1 yellow bell pepper
1 bunch of cilantro
1/4 small white onion
2 cloves of garlic
1 jalepeño (optional, for spice)
Tip: For a lower calorie version, cut avocado in half and add 1/4 cup peas.
Source: Andrea Biethman
Makes: About 12 slices
Total: 135mns (includes 120mns refrigeration)
Raw foods, as opposed to foods that have been cooked, retain all of their nutrients and goodness. This recipe boasts a huge array of Vitamins and minerals from the heart healthy oils found in the nuts (Omega 3's), to the high antioxidants found in Raw Cacao and the rich Vitamins of the Dates and Coconut. Eat this without feeling guilty as you are giving your body a superboost of Nutrients... It really is to die for!
1 cup pecans (you can use walnuts too!)
1 cup dates
5 tablespoons raw cacao (cocoa) powder
4 tablespoons shredded unsweetened coconut
2 tablespoons honey or agave nectar (I use Manuka Honey)
1/4 teaspoon sea salt
Source: Andrea Biethman
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