10 Quick and Healthy Snack Recipes to Make While Working from Home

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…

Chocolate Black Bean Smoothie

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.

Mango White Bean Smoothie

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. 🤣)

Yogurt covered blueberries

From: Peanut Butter and Peppers

Veggie Spring Rolls

From: Eat Well 101

Banana Chia Seeds Sushi

From: Eat Well 101

Ramen Cups with Cabbage and Pork

From: Cooking Light

Honey Glazed Almonds

From: Cooking Light

Mini Bell Pepper Loaded Turkey “Nachos”

From: Skinny Taste

Fruit Pizza Crackers

From: Homemade Ginger
These would be fun to put together with kids!!

Apple Pie Energy Bites

From: Cooking Light

Until next time…namaste my friends

The Wellness Mindset ~ Recipes: 10 Family Friendly Recipes to Cook Together

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.

Easy Meatball Subs

From: She Knows

Black Bean Tostada Bowl Salad

From: She Knows

Pizza Muffins

From: Pure Wow

Easy Cherry Skillet Cake

From: Pure Wow
Easy Cherry Skillet Cake

Paleo Chicken Burgers

From: Perchance to Cook
Family-Friendly Recipes to Cook Together

Easy Healthy Baked Lemon Chicken

From: Creme de la Crumb

Old Fashioned Popcorn Balls

From: Cooking Light

Apple Dumplings

From: Food52

Creamy Vegan Roasted Red Pepper Pasta

From: Choosing chia

Vegan Sun butter cookies

From: Bites of Wellness

Until next time, Namaste my friends.

The healing benefits of broth with 2 recipes (vegan option)

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 recipe for you so no worries!

bone-broth-isnt-just-broth-and-isnt-just-soup-its-concentrated-healting-kellianne-petrucci

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.

  1. Immunity boost-due to the amino acid content, such as arginine, glutamine, and cysteine.
  2. 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
  3. 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.
  4. 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
  5. 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.
  6. 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.
  7. 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.
  8. Build muscle-Once again, the all important amino acids come into play. The amino acid content of bone broth stimulates “muscle protein synthesis”.
  9. 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.
  10. 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
  • Anti-aging
  • Anti-tumor
  • Arthritis and joint-pain relief
  • Cell-protecting
  • Can alleviate diabetes and lower blood sugar; supports insulin regulation
  • Can improve sleep
  • Helps regulate bleeding
  • Helps normalize stomach acid

For the full article: 18 Amazing Health Benefits Of Bone Broth

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!

Ingredients:

  • 4 pounds beef bones with marrow
  • 4 carrots, chopped
  • 4 celery stalks, chopped
  • 2 medium onions, peel on, sliced in half lengthwise and quartered
  • 4 garlic cloves, peel on and smashed
  • 1 teaspoon kosher salt
  • 1 teaspoon whole peppercorns
  • 2 bay leaves
  • 3 sprigs fresh thyme
  • 5-6 sprigs parsley
  • ¼ cup apple cider vinegar
  • 18-20 cups cold water

For the complete recipe go to: https://draxe.com/recipe/beef-bone-broth/

To learn more about the benefits of Bone Broth, take a look at the article from the Weston A Price Foundation called

Broth is Beautiful


For those vegans and vegetarians, I have

Rebecca Katz’s “Magic Mineral Broth” Recipe

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.

magicmineralbroth

Closing thoughts

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?

Until next time…namaste my friends

Sources:

  1. https://www.barebonesbroth.com/blog/goodness-through-the-ages/
  2. http://blog.kettleandfire.com/the-surprising-history-behind-bone-broth/
  3. http://recipes.howstuffworks.com/j-ello.htm

10 Smoothie Recipes to Boost your Immune System Using the Vitamin C Powerhouse~ Camu Camu

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?

What is camu camu? - Dr. Axe

Health Benefits of Camu Camu

  • Stronger immunity
  • More energy
  • Better mood
  • Healthier gums, eyes and skin
  • Supports the liver, lungs, lymph and nervous system
  • Used to fight colds and flu
  • Anti-viral
  • Anti-inflammatory
  • Anti-depressant
  • Natural pain relief
  • anti-viral
  • anti-inflammtory
  • anti-oxidant
  • astringent
  • anti-depressant

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.

HERE IS A LINK TO THIS PRODUCT

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!!!

Berry Physalis (golden berry) Smoothie

Gailhac Official

This immune boosting super smoothie is JAM PACKED with super foods including acai, camu camu and goji berries.

Orange Camu Camu Smoothie

Blender Authority

With spinach, goji berries, camu camu, and hemp powder, you can’t go wrong with this one!
Orange Camu Camu Smoothie

Camu Camu Papaya Turmeric Smoothie

Herbazest

What do you get when you combine camu camu and tumeric?
You get an immune boosting powerhouse in a glass.
Camu Camu Papaya Turmeric Smoothie

Camu Camu Banana Carrot Smoothie Bowl

Lady Marielle

Camu Camu, raw honey, chia and coconut oil combine in one wonderful bowl.
Smoothie Bowl Recipe

Superfood Chocolate Smoothie

The Almond Eater

Chia, hemp, raw cacao and camu camu pack a superfood punch in this smoothie recipe.
Superfood Chocolate Smoothie 6

Morning Detox Smoothie

Tana Amen

Not only is this a great detox smoothie, it’s a super immune booster with maca, pomegranate, acai, bee pollen and aloe.

Camu Camu Berry Antioxidant Smoothie Bowl

Lauren Schwaiger

This one is simple but powerful by combining camu and maca with antioxidant rich blueberries and strawberries.

Superfood Smoothie

Superfood Evolution

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.

Camu Camu Lemonade

Super Foodies

This recipe combines camu camu powder with raw honey, lemons and goji berries for a powerful and delicious drink.

Mango-Camu Frozen Yogurt

Bioglan

While this is being called “frozen yogurt”, I consider it a really thick smoothie. The mango is frozen prior to blending, which results in a thick, soft ice cream consistency.

Closing thoughts…

I’ll be posting more immune boosting recipes and tips next week. In the mean time boost your immunity through lots of laughter, love, sleep and meditation. What better way is there than that?

Until next time…namaste my friends

Tamara

Quick & Easy Italian Style Pasta Salad (Gluten-Free)

A Middle-Age Pathway Recipe

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.

Here’s the recipe!

Quick & Easy Italian Style Pasta Salad

  • Servings: 8
  • Difficulty: very easy
  • Print

Need a quick lunch or side dish? This comes together in a jiffy.


Credit: Purple Almond Wellness

Ingredients

  • 1 cup sliced pepperoni – quartered
  • 1 zucchini – quartered and sliced
  • 1 red pepper – diced
  • 2 cups shredded mozzarella cheese
  • 1/3 cup Brags Vinaigrette (or your favorite homemade recipe
  • 4 cups cooked gluten free pasta (I used spaghetti)
  • OPTIONAL: Black olives, shredded parmesan cheese, diced red onions

Directions

  1. Mix all ingredients together in a bowl.
  2. Chill prior to serving.
  3. If salad appears a bit dry, add a bit more dressing to taste.

Okinawan Cream of Mushroom Soup – Blue Zones

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/

10 Delicious & Healthy Chocolate Desserts to Share with the Ones you Love

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!

Salted Dark Chocolate Almond Clusters

(Vegan, Gluten Free, Paleo, Dairy-Free)

Beaming Baker

4 Ingredient Peppermint Chocolate Crunch Bars

(Gluten Free, Vegan, Dairy-Free)

Beaming Baker

Coconut Chai Chocolate Cake

Clean Eating

Chocolate Raspberry Macaroon Tart

Clean Eating

Chocolate Banana Freezer Pie

Clean Eating

Fudgy Gluten-Free Chocolate Cake

Minimalist Baker

Instant Chocolate Almond Ice Cream

(Vegan)

Super Healthy Kids

No-Bake French Silk Pie

(Vegan)

Blissful Basil

Almond Joy Bites

(Vegan)

My Real Food Family

Chef John’s Chocolate Chia Pudding

Food Wishes

(If you are sensitive to high fiber foods, this one is best avoided)

Closing thoughts…

As I always say, eating healthy doesn’t have to be boring. You just need to be a bit creative with the ingredients. I hope you enjoy time with your loved ones tomorrow.

HAPPY VALENTINES DAY EVERYONE!

Happy Valentine's Day Flashing Hearts Gif Pictures, Photos ...

Until next time…namaste my friends

Tamara

Middle-Age Wisdom Recipes: Curb your Snack Cravings with these 10 Healthy Super Bowl Recipes

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.

Healthy chipotle chicken sweet potato skins

Half Baked Harvest

Baked Pot Stickers with Dipping Sauce

Taste of Home

Smoked Gouda-Chorizo Jalapeno Poppers

The Food Network- Sunny Anderson

Pesto Turkey Burger Sliders on Sweet Potato Buns

The Ambitious Kitchen

Vegetable spring rolls with peanut sauce

Damn Delicious

Elote Dip

Gimmie Some Oven

All of the bold flavors of Mexican street corn in a dip! YUM!

Lemon Pepper Chicken Kebabs

Cooking Classy

Pineapple-Serrano Pico de Gallo

Country Living

Brownie Batter Hummus

Pink Fortitude

Banana Split Bites

Life Love Liz

Until next time…namaste my friends

Tamara

A Middle-Age Pathway Recipe: Lazy Pot Pie Stuffed Squash (Vegan version available)

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.

Gather your ingredients

Prepare squash

Bake squash

Prepare filling, while squash bakes

Pour filling onto baked squash and serve

Lazy Pot Pie Stuffed Squash

  • Servings: 8
  • Difficulty: easy
  • Print

This is easy, super healthy, and completely whole food dinner.  It's also a great way to use up leftover meat/poultry.


Credit: Purple Almond Wellness

Ingredients

  • 4 Delicata Squash
  • 4 carrots-diced
  • 4 celery stalks-chopped
  • 2 cups finely chopped kale
  • 1/2 medium onion-diced
  • 2 cloves garlic-minced.
  •  olive oil
  • 2 cups turkey/chicken-chopped (use cooked beans for a vegan version
  • 1/2 cup white wine-I used Pino Grigio
  • 1/2 broth (I used my bone broth. You can use organic broth from the store. DO NOT use bullion cubes, which are filled with salt, chemicals and MSG)
  •  Mrs. Dash
  • Himalayan salt, and pepper to taste

Directions

  1. Heat oven to 375.
  2. Line a baking pan parchment paper.
  3. Cut each squash in half, and clean out the seeds
  4. Drizzle each squash with olive oil. Sprinkle salt and pepper on each half. Place cut side down on baking pan. Bake for 30 to 45 minutes, until tender.
  5. While the squash is cooking-prepare the filling.
  6. Wash and chop all vegetables. Chop them into a small dice, for quick cooking.
  7. In a large frying pan, heat the 2 tablespoons olive oil, then add the carrots. Cook for about 5 minutes, or until tender crisp.
  8. Add turkey, salt, pepper, Mrs. Dash, and vegetables, except kale, to carrots. Cook for 5 more minutes, until turkey is heated through, and vegetables are tender.
  9. Add wine to pan. Cook for an additional 2 or 3 minutes, or until alcohol cooks out.
  10. Add Broth to pan. Cook until liquid is reduced by half, about 3 minutes.
  11. Add Kale and cook until just wilted. It cooks quick. When it’s bright green, it’s done.
  12. lace a half of squash in a dish, scoop some filling into the squash, and enjoy. This serves 4 to 8, depending on your hunger level.

Middle-Age Wisdom Recipes: Boost Longevity with these 9 Plant-Based Anti-Aging Recipes from Bluezones.com (vegan, vegetarian)

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.

Mediterranean Grain Bowl

Black Bean Breakfast Burritos

Mushroom “Chorizo” Tacos

Sushi Bowl

Creamy Polenta with Pizza Fixings & Veggies

Mason Jar Salads

Blue Zones Chili

Chocolate Mousse

Raw Peach Tart with video

Until next time…namaste my friends

Tamara

PHOTOS SOURCE:

https://www.bluezones.com/