HOW TO CUT A MANDARIN ORANGE

This very cool, so I had to share it with you all.  

Now that we have so many Mandarin Oranges, Tangerines, and Satsuma's in the produce department this season, Give it a try! 


http://jewelpie.com/easy-way-to-peel-mandarin-oranges/

Yes! Healthy Carbohydrates!

Every Carbohydrate that we eat, impacts our insulin response. Choosing healthy whole grains (Quinoa, Bulgur, Wheat Berry, Couscous, and Even Barilla Plus) will decrease your risk of Diabetes, obesity as well as other disease.
 
With Diabetes and Obesity being so high in our population right now, I wanted to give you two recipes that are easy to prepare and promote healthy Carbohydrates. Compared to the carbs made from white flour, white pastas, and white potatoes, these recipes have a lot of Protein and Fiber.
 

Whole Wheat Couscous
 
Ingredients:
Whole Wheat Couscous (Or other whole grain of your choice)
Organic Vegetable or Chicken Broth
Your favorite dried fruit (I would recommend Figs, apricots,or currants)
Your favorite herb (Mint, basil, thyme, etc.)
Your favorite nut (Pistachio, pine nut, almonds, walnuts, etc.)
 
Prepare Couscous according to directions (I use Vegetable broth for my liquid). 
Once couscous is done (Approximately 3 min), combine with chopped nuts, herbs and dried Fruit. 
:) 

 
Farro Burger
Ingredients:
Farro
Organic Vegetable or chicken Broth
1 cooked Sweet Potato
1 lb. Cremini or baby portabella mushrooms finely diced, sautéed in Olive Oil and de-glazed (Splash with vegetable or chicken broth/stock once browned)
2 Shallots finely chopped and sautéed in Olive oil. 
1 sprig each Rosemary and Thyme, finely chopped
 
Combine all ingredients into bowl and shape into individual patties.
Grill or oven bake patties, to save calories over pan cooking. 
I serve over kale or other greens enjoy!!

These recipes are great, as you can use any Whole Grain, Any Herb and Any Nut that you have on hand or are in the mood for.  =)
 

 

 

*Recipes taken from AZCIM Nutrition Conference 2012

Healthy Brain Foods

I have a passion for providing Nutrition Services for People with Developmental Disorders; it is such an important piece to improving the lives of those affected.

Here is a list of some Brain foods and how they benefit us.

 

Avocados - Nutrient rich, high in Fiber, Folate, and other B vitamins. Avocados are a source of good fat to fight heart disease, great for skin health

 

Beans - May benefit asthmatics, Good protein source for vegetarians, Boosts memory, Prevents diabetes, obesity and heart disease

 

Blueberries - Packed with disease fighting antioxidants, Boosts brainpower, Helps improve eyesight 

 

Broccoli - Prevents stomach problems, Protects eyes and skin from sunlight, Helps prevent cancer and heart disease 

 

Brown Rice - Promotes good sleep, Prevents constipation, Eases asthma, Prevents cancer, heart disease, diabetes and obesity 

 

Carrots - Helps eyesight, Boosts immunity, Aids healthy lungs 

 

Chicken - Great for cell growth and repair, Boosts immunity, aids in good sleep and reduces stress.  Eat Organic Grass Fed Chicken. 

 

Kiwi - Healthy breathing, Repairs cells, Keeps eyes healthy 

 

Omega 3 fatty acids - Improves brain function and memory, Lessens the effects of ADD and ADHD. Sources are Wild Fish and Fish Oils 

 

Quinoa - Highest protein content of all grains, Good protein source for vegetarians, High in Vitamin B, High in fiber and Gluten Free. 

 

Sweet Potatoes - Prevents obesity and diabetes, Prevents constipation, Helps eye sight, great for a sweet tooth  

 

Tomatoes - The Lycopene helps prevent Cancer, Eases asthma. 

 

All those Zucch's!!

I do love zucchini, but each year, why do I plant more than one zucchini plant?

 

I have used zucchini many ways; in soups, stir fry’s, raw with Hummus, grilled, pickled, and of course that yummy zucchini bread.

Even though Zucchini is made up mostly of water and is very low in calories, one medium raw zucchini has 33 calories, 2.37 g of protein, and 6.1 g of carbohydrates and 2 g of fiber. Zucchini and other dark green vegetables are a good source of vitamin A and Vitamin C. These vitamins are necessary for developing the immune system. Zucchini is also a source of potassium, which is essential for the function of all organs, tissues and cells in your body.

Here is a good Recipe to try:

Zucchini-Tomato Au Gratin (Vegetarian Times)

* 1 ½ lb. tomatoes, cut into ¼-inch-thick slices

* 2 medium zucchini (1 lb.), cut into ⅛-inch-thick diagonal slices

* 1 Tbs. plus 1 tsp. olive oil, divided
* 4 garlic cloves, thinly sliced
* 2 Tbs. roughly chopped olives (Optional)
* ¼ cup thinly sliced basil leaves
* ¾ cup grated Parmesan cheese (Or other cheese of your choice),    divided

1. Drape tomato slices over colander, sprinkle with sea salt, and let drain 45 minutes.

2. Spread zucchini on baking sheet.  Let stand 30 minutes to sweat out excess moisture and pat dry.

3. Preheat oven to 375°F. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Saute zucchini 3 to 4 minutes, or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more oil between batches (Or, you can grill zucchini if you prefer).

4. Layer half of zucchini slices in 8-inch-square baking pan. Top with half of tomatoes. Sprinkle with half of garlic, 1 Tbs. olives, half of basil, and 1/4 cup Parmesan cheese; season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, garlic, olives, and basil. Drizzle top with 1T oil, and sprinkle with remaining 1/2 cup cheese. Cover with foil, and bake 10 minutes. Remove foil, and bake 20 minutes more, or until cheese is melted and bubbling. Let stand 5 minutes before serving.

 

 

If you have a favorite recipe, please share. ;)

 

 

Our Yummy Summer Produce to Prevent Cancer

In combination with exercise and a healthy weight, the American Institute of Cancer Research states that about 35% of cancer cases are preventable through a healthy diet.  It is so important to have good nutrition if you have cancer because both the disease and the treatments can affect your appetite.
 

 

Eat plenty of Vegetables and Fruits.  Choose mostly plant foods and fill your plate 2/3 full with a selection of colorful nutrient-rich Vegetables and Fruits.

**Scrub all raw Vegetables and Fruits before you eat them.

Do not eat foods (like raspberries) that cannot be washed well, to prevent infection.

Once Cancer Treatment is over, Good nutrition is just as important.
You will hopefully find that the eating problems that developed from the treatments will get better.  

 

My Top 3 Recommendations:

* Vegetables and Fruits that contains Vitamin C: grapefruit, oranges, bell peppers, and broccoli.  Diets high in vitamin C have been linked to a reduced risk of stomach, colon, esophagus, bladder, breast, and cervix cancers.

* Orange vegetables and leafy greens.  Studies have shown that people who eat a diet high in beta-carotene have a reduced risk of cancer, particularly of the lung, colon, and stomach because of the antioxidants. 

* Cruciferous Vegetables, such as cauliflower, broccoli, and cabbage contain great phytonutrients that block the metabolism of some carcinogens and stimulate the body's production of detoxification enzymes.

 

 

 

Those Dang Allergies

This is the time of year when your Allergies could be insufferable.  Did you know that the food you are eating could be to blame?  The Allergy and Asthma Center of New York have found that raw fruits and vegetables have proteins that are similar to tree, grass, and weed pollens.  A third of people that have seasonal allergies, learned that their bodies reacted the same way with these foods. 

 

 

 

 

 

If you are allergic to Tree Pollen…

Avoid: Almonds, Apples, Celery, Cherries, Hazelnuts, Pears, and Parsley

 

If you are allergic to Grass Pollen…

Avoid: Melons, Oranges, and Tomatoes

 

If you are allergic to Weed Pollen…

Avoid: Carrots, Celery, Coriander, Fennel, Parsley, Pepper, and Sunflower

 

If you are allergic to Ragweed Pollen…

Avoid: Bananas, Cantaloupe, Chamomile, Cucumbers, Honeydew, Watermelon, and Zucchini. 

 

 

2013 Clean Fifteen and Dirty Dozen List

The Dirty Dozen Plus and Clean 15 lists - This list will help you determine which fruits and vegetables have the most pesticide residues and which are the most important to buy organic.

 

 

Dirty Dozen
We suggest that you buy organic versions of the following (or from local farmers markets, or grow in your own garden) whenever possible:

Apples

 

Celery

Cherry tomatoes

Cucumbers

Grapes

Hot peppers

Nectarines

Peaches

Potatoes

Spinach

Strawberries

Sweet bell peppers

Kale /Collard greens

Summer squash

 

 

 

 

 

Clean Fifteen
The Fruits and Vegetables from the Clean 15 list are generally low in pesticides:

Asparagus

Avocados

Cabbage

Cantaloupe

Sweet Corn

Eggplant

Grapefruit

Kiwi

Mangos

Mushrooms

Onions

Papayas

Pineapples

Sweet peas - frozen

Sweet potatoes