Today, on my main blog, I discussed the benefits of 1 daily avocado in relation to dementia prevention. So, I thought it only right to include at least one avocado recipe here.
I love avocado, but my better half does not. I’d like to try and incorporate this healthy fruit into our daily diet, but I’ll have to get creative. Why do I want to incorporate it? There are many proven health benefits. Each day this week, I’ll list 2 different health benefits AND, post a video, showcasing a different way to use this amazing plant.
Earlier today, on my main site, Purple Almond Wellness, I featured an article about managing blood sugar for diabetes. Here is a list of 6 super healthy diabetes friendly recipes to help do just that! Each recipe uses at least one of the foods on THIS LIST of diabetes friendly foods. In some cases, more than one food is in the recipe. ENJOY!
Do you love soda? Are you addicted to it and can’t get enough? I am absolutely addicted to soda! I crave it. It is definitely my Achilles heal. I tell myself I can have just a little, just like an alcoholic would talk him/herself into a “small drink”. One small drink won’t hurt, right? Wrong! Sugar and corn syrup are as addictive as cocaine and heroin, maybe more so. We all know, in order to give up alcohol or drugs, there is no in between. The same goes for soda/sugar. I’ve given up soda dozens of time, for weeks, only to talk myself into “just a small glass. This turns into two, then three. Before you know it, I can’t make it through my day without a soda. The rest goes down hill, my diet, along with my weight and my health.
Well, no more! This time is the last time. That’s why this soda recipe is so important for me. It is changing my life. It tastes amazing! I use organic sour cherry juice concentrate. Tart cherries are amazing. They are known to tame inflammation. Tart cherries are scientifically proven to lesson inflammation and boost melatonin in the body. They are also high in melatonin, a super-hormone that plays many important roles in the body, not just for sleep! One thing you need to know is not to drink too much at once. I only drink it twice a day, with my lunch and dinner, as a tasty way to get my probiotics at each meal.
Here are links to two scientific articles researching the benefits of tart cherry juice:
This recipe for a healthy soda will build your microbiome instead of destroying it! The combination of organic juice concentrate, kefir, stevia and mineral water bring you sweetness, flavor and even the bubbles needed to imitate a tasty soda!
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.
Did you know that a 80% of the immune system is in the gut? Did you also know that most neurotransmitters, such as serotonin and melatonin largely made in the gut? Scientific research now proves a direct link between gut health and brain health. When the gut is healthy, the brain is healthy…and vice versa! We now know that the key to a healthy gut is a healthy microbiome. How do we get a healthy microbiome? It really is quite simple, and delicious. Eliminate sugar and processed foods. Then eat a plant-based whole food diet which includes homemade fermented foods, that are teaming with healthy probiotic bacteria.
Below, I’ve listed links to 5 simple fermented food recipes. You may need to get culture starter. Here are some sources:
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
I HATE doing dishes!! If you’re like me, there’s nothing better or easier than a one dish dinner. The article below lists 10 dinners made in ONE POT! YEAH!
“Dirty dishes are generally unavoidable when you’re cooking, but there is no rule that says you can’t use fewer dishes when life calls for it. And I would say life most definitely calls for it right now.”
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?