Yesterday I posted some fermented food recipes. Here’s an article from Cultures for Health highlighting everything you need to know about fermenting veggies!
Fermented vegetables begin with lacto-fermentation, a method of food preservation that also enhances the nutrient content of the food. The action of the bacteria makes the minerals in cultured foods more readily available to the body. The bacteria also produce vitamins and enzymes that are beneficial for digestion.
If you’ve wanted to try meal planning this post from The Wellness Mama is for you. In this article, she explains batch cooking and includes a 7-day meal plan. She also breaks down the cooking procedure into a step-by-step process. It couldn’t be easier!
For the main article and full meal plan, follow the link below.
In my oh so humble opinion, you can NEVER have enough vegetable recipes!! A plant based diet is key to a healthy body and long life. Here’s are 50 vegetarian recipes from Veg Recipes from India!
“In this critical time, it is essential to have food that your body needs. You can make a conscious decision to move into healthy eating habits and choices.
I am sharing vegetarian plant-based foods and recipes which I am personally going to focus on and prepare at home. I am not going to overboard as an excess of everything is not good. Balance is the key. But I would like to include more of these immune-boosting food in our diets than earlier.”
FOLLOW THE LINK BELOW FOR THE MAIN ARTICLE AND ACCESS TO THE 50 RECIPES
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/
With the recent popularity of low carb and keto diets, almonds (specifically, almond flour) has become very popular as an alternative in baking. But beyond the use as a low carb flour, almonds have many health benefits.
Yesterday, I talked about phytomelatonin as a way to boost melatonin levels in the body. You can read that article on my main blog HERE. You can read more about the health benefits of melatonin HERE. Below you will see a chart of the foods highest in phytomelatonin, or plant based melatonin. As you can see, almonds are packed with this super hormone.
529 calories per cup
130 calories per ounce (approximately 23 almonds)
Carbs: 5 grams per cup
Protein: 30 grams per cup
Fat: 71 grams per cup (more than 50% are heart healthy monounsaturated fats)
Health Benefits of Almonds
high in melatonin
high in many other nutrients including (1): Fiber: 3.5 grams, Protein: 6 grams, Fat: 14 grams (9 of which are monounsaturated), Vitamin E: 37% of the RDI, Manganese: 32% of the RDI, Magnesium: 20% of the RDI, as well as copper, vitamin B2 (riboflavin) and phosphorus.
high in anti-oxidants
help with blood sugar control
can lower cholesterol
lower caloric intake by reducing hunger
improve skin complexion
aids in weight loss
boost brain health
improve bone health
Now that you know WHY you should be eating almonds, here are 10 different recipes for creative ways to eat these healthy gems, PLUS how to make almond milk! ENJOY!
For people who are dairy free, milk alternatives have become very popular. By making your own, you avoid the harmful additives found in store bought varieties, such as carrageenan, which is added for texture and shelf stability.
Anyone who knows me knows I am a whole food advocate. I feel we were meant to get nutrients from whole foods, not man made, highly processed supplements. Supplements have their place, when accounting for nutrient deficiencies. However, the average, healthy person, who eats a mainly whole food diet, doesn’t necessarily need artificially produced supplements.
Yesterday, I published a Brain Talks article on my main blog called:
In that article, I highlight the importance of melatonin in the treatment of Alzheimer’s disease. That article explains that melatonin is a master hormone that is not only necessary for sleep, but also:
a potent anti-inflammatory agent
inhibits the secretion of amyloid plaque, seen in the brains of Alzheimer’s patients
decreases insulin secretion
regulates the levels of all other hormones
a powerful and effective antioxidant and anti-toxin agent
regulates the immune response
protects the liver
Melatonin is produced naturally in the body, through proper sleep and a nutritious diet. However, research shows we can boost melatonin levels through supplementation or by consuming foods high in melatonin.
As part of my master’s thesis, I researched phytomelatonin, or melatonin found in plants. I discovered several researchers who calculated the melatonin content in plants. Below you’ll see a chart listing the top 13 melatonin containing plant foods.
Experts indicate typical artificial supplement doses of melatonin range from .20 milligrams (mg) to 5 mg daily. As you can see, the amounts in the chart are measured in picograms/gram of food weight. 1 picogram (pg) is a very small unit of measure and equals 0.000000001 milligram (mg).
Dried goji berries, the food which contains the most melatonin, contains 103,000 pg/gram. So, 100 grams of goji berries would then contain 10,300,000 pg of melatonin or .0103 mg. This is obviously a long way from a normal dose. However, the idea isn’t meant to replace supplements, as much as it is to reduce the amount of artificial melatonin needed, if someone is deficient. If an individual is healthy, simply adding in melatonin rich foods will eliminate the need for artificial supplements all together.
Other benefits of goji berries
Besides, goji berries are a super food and a wonderful addition to any diet. Benefits of goji berries include:
Boost brain power and prevent neurodegenerative disease
Detoxify the liver
Ease mood and improve quality of sleep
Improve eye health
Balance blood sugar levels
Boost the immune system
Prevent heart disease
Now, onto some healthy but delicious recipes to include in our diet, that will boost your melatonin levels and so much more!
Ahh, the holidays season is here! During this time of year, full of sugary treats and fattening snacks, it’s good to have a few healthy recipes in your box. Have no fear! I’ve got you covered. Today, I’m have 8 healthy holiday recipes, with videos and printable recipes! I hope you enjoy!
4 to 8 pound Prime Rib of Beef, BONE-IN, fat cap removed (ask the butcher to explain)
kosher salt as needed
1/4 cup soft butter
1 tablespoon freshly ground black pepper
1 teaspoon Herbes de Provence (this is just a dried herb blend – you can use any thing you like, or just salt and pepper)
Leave prime rib on counter for at least 6 hours – preferably longer. (It must be at room temp, or the recipe won’t work.)
Preheat oven to 500 degrees
Mix butter, Herbes de Provence and black pepper together and spread all over prime rib.
Sprinkle salt liberally over the buttered prime rib
Cook the beef at 500 degrees for 5 minutes per pound. Multiply size of roast (from packaging) by 5. This is the length of time you’ll cook the beef at 500 degrees. For example, if your roast is 4 pounds multiply 4 X 5 = 20, so you’d cook the beef at 500 degrees for 20 minutes.
After the allotted time, turn oven off and leave for 2 hours. DO NOT OPEN THE DOOR.
Remove from the oven and serve. Bones can be removed if desired prior to serving.
Tired of Green Bean Casserole? Try this refreshing and tasty recipe from Gordon Ramsey
Credit: Gordon Ramsey
1 head of garlic
2 pounds fresh Green beans (cleaned)
2-3 tbs White wine vinegar
2 tsp dijon mustard
2 tsp honey
150 ml olive oil
Preheat the oven to 350 degrees. Wrap the garlic for the dressing in foil and roast in the oven for 20–25 minutes until soft. Remove and leave to cool.
While garlic is roasting, blanch the green beans by plunging them in plenty of boiling salted water for 1½ cooked, but still crunchy. Run immediately under cold running water, then drain and leave to one side.
Toast almonds in a medium-hot dry frying pan for 2–3 minutes until golden.
Squeeze the flesh from the garlic heads and mash with 1 tablespoon of the white wine vinegar until a smooth paste is formed. Add the mustard and honey and mix well. Pour in the olive oil in a slow drizzle, stirring constantly to thicken. Taste and season as necessary, adding a little more vinegar if needed.
Dress the green beans, toss to coat well, top with toasted almonds and serve.
On Tuesday, I published a list of foods to boost memory and heal the brain. The following recipes combine foods from list, which you can find below. For more detailed information on each food, you can find the article here..
Extra Virgin Olive Oil
For each of these recipes, I tried to combine more than one food from the list into each recipe. For the most part, I was successful, with a couple exceptions. Here we go!
This recipe is a wonderful and flavor packed way to add 3 important brain foods into your meal. This pesto includes pumpkin seeds, kale and coconut oil, along with cilantro, lime, garlic and ginger to make a delightful pesto sauce.
What better way to get healthy coconut fat AND fermented foods than with coconut milk yogurt you make yourself? This recipe only has 2 ingredients and couldn’t be easier!! Serve this with your keto granola for a winning, brain healthy combo!
FERMENTED TURMERIC ROOT!!! Turmeric is a wonderful root with so many brain healthy and anti-inflammatory priorities. Fermenting it is a brilliant idea and, with just 3 ingredients, is SUPER easy. It just requires a bit of patience. Colleen recommends using it to make some homemade soda, like THESE. Or just add it to salads or smoothies for a gut and brain health boost!
I hope you enjoyed reading through the list. As I always say, cooking healthy doesn’t have to be boring. It just requires a bit of creativity and ingenuity, like replacing an unhealthy ingredient with one of the brain healthy foods from this week’s list.
Everyone wants a healthy brain right? On Tuesday, I published an article, on Purple Almond Wellness, discussing the basics of Alzheimer’s disease. You can find that article HERE.
Well, you’re never too young to take good care of your brain and that begins with the right foods. There are a lot of brain healthy foods, but today I’m focusing on 5 of them. See below:
Today, I have searched the internet for interesting recipes using these 5 foods. I have two recipes for each food, totaling 10 recipes in all. I hope you enjoy looking at them and maybe even trying them. Let me know if you do!