As a continuation of my post earlier, “Healthy Snacking Habits while Working from Home“, I’m posting 10 quick and easy recipes to make while you work from home. Some of them will take planning or making ahead, which was one tip for healthy snacking. Try one of these or use them to inspire your own healthy creations. As always…
From: The Conscientious Eater – Okay, I haven’t tried this one yet. I know this one sounds weird, and I would tend to agree. However, if it tastes good, it would be a huge plus for smoothies. Beans are super healthy, high in protein and fiber. They would seem to be a perfect addition to smoothies. I’m definitely going to try this one.
From: Some the Wiser Here’s another smoothie with beans. With white beans, this one would be a bit more mild. Perhaps this would be better to introduce beans in smoothies with this recipe. I really do like the idea of beans in smoothies. (My better half and son think it sounds really weird and gross. 🤣)
As my boys were growing up, there was one special requirement…they had to learn to cook. I didn’t want them going out into the world living on frozen pizza, cold cereal and ramen noodles. While my younger son loved cooking, my older son hated it. Oddly, now that the latter is out on his own, he has taken a liking to cooking and does so regularly, with a special talent for developing sauces. I’d like to think our time together in the kitchen had something to do with that and laid the foundation.
I have many fond memories of spending time in the kitchen with my boys, helping my older son develop special desserts and taking online cooking classes with my younger son. Food is central to so much of our society, our holidays and our family lives. However, so often, on person alone is responsible for the preparation. It doesn’t have to be that way. Preparing food together, as a family, can be just as meaningful as eating it, maybe more so. Today, I have 10 recipes that work well in family preparation. I hope this inspires you to spend some time in the kitchen with the ones you love.
The last couple of weeks I’ve been talking about ways to prevent illness by boosting the immune system with natural foods such as camu camu, elderberry or oil of oregano. Well, what happens if you’ve done everything you can to prevent it, but you still get sick? You, or someone you love, can make some bone broth of course.
NOTE: If you are a vegan or vegetarian, don’t worry, I’ve got you covered! I have an extra special vegetable broth recipefor you so no worries!
So, let’s talk about bone broth. Using bones to make broth has become rather trendy, but it’s not a new concept by any means. In fact, this is something that has been done since prehistoric times, when no part of the animal was wasted (2). In Chinese medicine, which dates back more than 2500 years, bone broth is used to improve the health of the digestive system, bones, and kidneys (1). Chicken soup was used in 12th century Egypt for colds and asthma. (1)
Bone broth is incredibly healthy. In fact, when I talk about food as medicine, bone broth is right up there on the list of things you should be eating. Our prehistoric ancestors knew what they were doing. Let’s take a look at just why it’s so healthy. Here are 18 benefits, according to an article published by louisehay.com.
Immunity boost-due to the amino acid content, such as arginine, glutamine, and cysteine.
Relieves the common cold & Bronchitis– A study published in The Journal of the American College of Chest Physicians, studied the affect of chicken soup (chicken bone broth) on the common cold. Researchers found that chicken soup, did indeed alleviate symptoms, including clearing mucus, open respiratory pathways and provide easy-to-digest nutrition
Diminish inflammation-The amino acid content, for example cystine, histidine, and glycine, reduce inflammation, while L-glutamine reduces gut inflammation. Studies indicate the anti-inflammatory affect of bone broth may be the reason behind helpfulness in relation to the common cold.
Strong bones and teeth-What do you need to build bones and teeth? If you said calcium, you are only partially correct. In order to adequately build bone, the human body requires the following nutrients: calcium, protein, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, iron, vitamin A, vitamin K, vitamin C, and the B vitamins. Bone broth, made with meat and vegetables, is a good source of ALL of these vitamins
Weight loss-There are 2 aspects to the benefits of bone broth on weight loss. 1) many overweight people have what’s called Dysbiosis, or an imbalance in gut bacteria. Bone broth has high levels of the amino acid L-glutamine, which relieves inflammation, rebuilds gut lining and balances the gut bacteria. 2) Studies show that eating soup or drinking bone broth before meals reduces caloric intake during the next meal.
Better Hydration-If you are dehydrated, drinking bone broth is an excellent way to rehydrate. Bone broth, with vegetables, has high levels of electrolytes and carbohydrates.
Improve exercise capacity-Some studies show that liquids with electrolytes and carbohydrates outperform water in restorative capacity. Bone broth, a much healthier alternative than Gatorade, contains these qualities.
Build muscle-Once again, the all important amino acids come into play. The amino acid content of bone broth stimulates “muscle protein synthesis”.
Improved mood-The digestive system is sometimes called “The Second Brain”. Your gut and your brain are, invariably, linked. What affects one affects the other. When gut bacteria, aka micro-biome, become imbalanced, this influences your brain. When the micro-biome is healthy, the brain receives “happy” signals from the brain. The opposite is also true. Neuroscientists are now studying the treatment of mood disorders, such as depression, by managing the micro-biome.
Gelatin-No, I’m not talking about Jell-o, which is filled with chemicals! Actually, Jell-o comes from gelatin made, most likely, from pigskin, but can be made from any other type of bone. (3) The gelatin I’m talking about, is gelatin in it’s pure form. Have you ever made soup, and taken it out of the fridge to find that the broth has turned into a “jelly” like substance? That is what good bone broth is supposed to do. The prevalence of degenerative and inflammatory disease in our society could be corrected with gelatin rich foods, such as bone broth. Here are 9 additional benefits of the gelatin contained within bone-broth.
Stronger, healthier nails
Arthritis and joint-pain relief
Can alleviate diabetes and lower blood sugar; supports insulin regulation
Now that you know the benefits of bone broth, just how do you make it? Well it’s actually a very easy, though lengthy process. However, I can assure you, it’s worth your time. Here’s a short video (:52) showing how to make beef bone broth. Don’t have beef bones? Don’t worry! The process is the same with other bones as well. Don’t be intimidated by bone broth! It is SOOOO easy! Really! The hardest part is waiting 2 days for it to be done!
4 pounds beef bones with marrow
4 carrots, chopped
4 celery stalks, chopped
2 medium onions, peel on, sliced in half lengthwise and quartered
This isn’t just any old vegetable broth recipe. In fact, this is more than just a broth. According to Rebecca, Magic Mineral Broth is packed with potassium and several trace minerals. Rebecca says in her cookbook Nourishing Life One Bite at a Time, that this broth alone could sustain you for quite some time. It’s a great alternative for people who may be too sick to eat solid food. It is very versatile and can be used as your base for any soup. In fact, I use this as a base for my bone broth. You could also simply add your bones to this recipe, which I have done in many cases.
So on with the recipe and I have a special surprise. Who better than to show you how to make this tremendous broth than Rebbecca Katz herself.? Here is a “how to” video, with Rebecca Katz, showing you how to prepare this wonderful, flavorful, healthy broth.
You really can’t go wrong with bone broth and magic mineral broth. What can be easier than this process? I mean seriously, if you can chop veggies and boil water, you can make a delicious and nutritious broth that will be the envy of all your friends. In fact, why not bring them a jar of your homemade broth the next time they are under the weather?
Middle age wisdom: Camu Camu berries are known to have the highest vitamin C content in the world.
With the recent coronavirus health scare, we are all thinking of ways to keep ourselves healthy. Boosting your immune system with natural sources of vitamin C is one of the best ways to do just that. That’s why, today, I present you with smoothie recipes containing camu camu berry powder. Camu Camu berries are known to have the highest vitamin C content in the world.
Camu camu is jam packed with vitamin C, with a whopping 2,145 mg/100 grams!!! It has roughly 30 to 50 times the vitamin c of an orange!!!
What is Camu Camu?
Camu Camu is grown in the dense Amazon Rainforest. It grows on bushes in mostly flooded areas of Peru. It’s a globe shaped fruit, about the size of a cherry, which tastes like cherry and lemon. So what does this little fruit do for you?
Health Benefits of Camu Camu
Healthier gums, eyes and skin
Supports the liver, lungs, lymph and nervous system
Used to fight colds and flu
Natural pain relief
Where to find Camu Camu Powder
Because vitamin C is so sensitive to heat, it’s important to get freeze dried powder. Here is a great one from Amazon.com.
By far the best way to use camu camu powder is in a smoothie. It can also be added to any juice or even water. You can also add it to any “no-bake” recipes. When searching for recipes using camu camu, make sure they aren’t baked or heated in anyway. This will destroy the vitamin C in the powder. Onto the recipes!!!
This smoothie is rather interesting with a few unusual ingredients. So, don’t worry if you can’t get them all, because it has so many good things! This one packs a wallop with aloe, bee pollen, spirulina, camu camu, maca, liquid marine phytoplankton, hemp, goji berries, and raw honey.
I threw this salad together yesterday as a quick lunch. I am currently working on cleaning out my pantry and had some gluten-free spaghetti to use. I also had some left over pepperoni from making homemade calzones. I always try to keep cheese on hand and Braggs is my go to for bottled vinaigrette.
Why do I use Braggs? Because, sometimes I get lazy, and don’t feel like making my own dressing, so I use bottled dressing. I’m sure many of you can relate. HOWEVER, it is nearly impossible to find bottled dressing that DOES NOT contain soy oil. I like Braggs because it has cold pressed olive oil instead of highly processed soy oil. For this recipe, use your favorite vinaigrette, whether bottled or homemade, the choice is yours.
This recipe came together very quickly and I had a lot remaining. Today, when I had some left over, it was a bit dry, so I added a bit more dressing, to jazz it up.
To add even more flavor to this salad, I’d recommend adding some high quality olives. Kalamata olives are my favorite, but you pick your own. I didn’t add olives this time, mainly because I didn’t have any on hand.
Another optional addition would be to top it with parmesan cheese prior to serving. This would add some zest and a bit of nutty flavor to the dish.
This cream of mushroom soup was inspired by a traditional Okinawan dish. Mushrooms are a prized ingredient on the island since they add a deep, umami flavor to dishes, and dried varieties are even beautifully wrapped and given as gifts.
— Read on www.bluezones.com/recipe/okinawan-cream-of-mushroom-soup/
Middle-Age Wisdom Recipes…I decided to search the internet for delicious chocolate recipes, but that are still on the healthy side. Many of these are vegan and/or gluten free. I hope you enjoy!
Normally, I’d be sharing insomnia recipes with you all today. However, since tomorrow is Valentines day, I decided to search the internet for delicious chocolate recipes, but that are still on the healthy side. Many of these are vegan and/or gluten free. I hope you enjoy!
Whether you’re a football lover or just watch for the commercials, chances are many of you will be watching the big game this Sunday. Maybe you’re hosting a big party or perhaps just settling down with the family. Whatever the case, you’ll want something to munch on while you watch. There’s no need to reach for unhealthy, fat, sugar and salt laden foods. You can “have your cake and eat it too” so to speak, with these 10 healthy snack recipes.
Today I have a whole food recipe which gives you a way to use up some of your leftovers. Here is my personal recipe for leftovers, which in this case was turkey. However, this really isn’t a recipe, as much as a process, which is very versatile. In this instance, I used Delicata squash, along with other things I had on hand: the basics, turkey, of course as well as kale, carrots, celery, onion, along with homemade bone broth, white wine, a little Himalayan salt, and some spices. The Delicata squash, pictured below, is a small, slightly sweet squash, about the size of a large sweet potato.
This recipe was born out of a craving for pot pie. Being gluten-free, I was too lazy to attempt the almost impossible “gluten-free” pie crust. So, I made the filling for the pot pie, and put it over a baked potato. Thus the lazy pot pie was invented. In this instance, I expanded the recipe by using squash instead of a potato.
With this recipe/procedure, you are only limited by your imagination. Are you a vegan? Use beans instead of meat. For the rest, open your fridge and see what you have on hand. How about, Sweet Potatoes, with left over steak, zucchini and tomatoes, or, Acorn squash, rotisserie chicken, broccoli, and spinach…well you get the idea. Experiment! There is a huge variety of squash, potatoes or even ancient grains, such as quinoa, amaranth or millet.
Add some fresh herbs to liven it up. This is a recipe I developed several years ago. Looking back at it today, I’d add poultry seasoning herbs, such as sage, rosemary and/or thyme. Fresh herbs add life and wonderful seasoning to this dish. With that said, it’s all about using what’s on hand. If you don’t have fresh herbs, by all means, use dried instead.
Here are a few photos of the ingredients and recipe steps. Scroll down to the bottom of the page for the complete recipe.
Yesterday, I posted an article highlighting the 9 secrets to longevity from the world’s centenarians, from the website bluezones.com. Today, I picked some of the best longevity recipes from this wonderful website. What makes these recipes “anti-aging” or “longevity” recipes? Number one, they are plant based, which is one of the 9 longevity secrets. Number two, they are all jam packed with super healthy, super nutritious foods, such as sweet potatoes, kale, quinoa, beans, avocado, coconut, etc.
Each of these foods alone are wonderful additions to any diet. However when combined they make up some nutritional powerhouses, that are not only anti-aging, but good for brain and heart health as well. Combine some of these recipes with a naturally active lifestyle for a winning combination.