TRICK OR TREAT! GIVE ME SOMETHING...

"Good To Eat"

Pumpkins

     Pumpkin is the number one vegetable used for the Halloween decor.  Let us not forget the benefits pumpkin can give the body:

•  Rich in carotenoids
• Fiber
• Rich in phytosterols
• Keep skin wrinkle free
• Magnesium
• Zinc
• Omega 3 fats
• Anti-Diabetic effects
• Anti-Inflammatory
• Restful sleep
• Potassium
• Vitamin C
• Vitamin A

     Pumpkin seeds can be used.  So do not throw them away!

Roasted Pumpkin Seeds

Keep in mind there are alternative better candies besides these...

Artificial junk and Partially Hydrogenated Oils "trans fat"

But do get with this...

Natural Candies with no artificial junk and trans fat
"Sunspire"

Please do not forget that you will need to brush! Keep those beautiful teeth and gums healthy and clean.




Always brush at least 2x a day (brush that TONGUE TOO)

Happy Halloween & Be Safe!
                                   



BOO!



I COME AS A WHOLE BUT BREAK INTO PIECES WHO AM I?

"Garlic"

"I literally fall into pieces when I'm loved"

     Garlic is the member of the lily or Allium Sativum family including onions and leeks.  It is a vegetable but known to others as a herb or spice.  Garlic is used either as medicine or food.  Herbalist and folk healers have used garlic for over thousand of years to treat diseases.  For example,

• Ancient Egyptian healers used garlic to build physical strength,
• Greeks used garlic for a laxative,
• Chinese used garlic to lower blood pressure,
• Indians used garlic to strengthen the heart and keep blood fluid,
• and during the middle ages garlic was hung on doors at night to repel evil spirits.

Did you know...

 

     Garlic was featured in ancient medical textbooks from China, India, Egypt, Greece, and Rome.  There are over 500 pages on the study of garlic done by researchers and scientists.  The benefits of garlic and natural chemical compounds are published in medical journals.  Garlic contains compounds that act as a powerful natural antibacterial, antiviral, and anti-fungal agents.  It's active ingredient is "allicin" which transforms into organosulfurs.  Garlic can zap viruses faster from your body.

"Eat me daily"

     Japanese research suggests eating one or two raw garlic cloves daily can boost your immune system up by 40%.  Garlic is packed with 70 different sulfur compounds that has the ability to fight off:

• High blood pressure
• Viruses, infections, germs
• Prevent cancers - such as, colon, stomach, endometrial, prostate, lung, brain, etc.
• Maintain a healthy cholesterol level (fight off atherosclerosis)
• Diabetes
• Asthma
• Gout
• Stress
• Hemorrhoids
• Respiratory issues
• Fungual infections
• Food poisoning (neutralize Helicobacter pylori)
• Thin blood
• Lower risk of heart attacks
• Prevents colds
• Aging skin
• Oral candidiasis
• Alopecia areata

     Even though garlic has super powers, it does have minor drawbacks:

• Bad breath
• Can cause indigestion in some people if eaten raw 
• Can flare up acid reflux in some people
• Can irritate the skin and mucous membranes

     But on the other hand, garlic is an excellent source of the following minerals and vitamins that are essential for optimum health:

• Selenium (an important antioxidant that fights free radicals and protects DNA cells)
• Manganese
• Zinc
• Iron
• Calcium
• Potassium
• Magnesium
• Vitamin C
• Vitamin B6

     Today garlic flavors almost every cuisine in the world.

"I'm beneficial crushed/chopped and sitting for 15 minutes before using"



     Above all garlic is super beneficial to our bodies.  Try adding it daily to your healthy diet.  Garlic brings  a nice aroma flavor to all dishes.

                                                                Take time to enjoy "the stinking rose."










TO INCREASE AND DECREASE

"Cooking Tips for the Family Chef"

 

     Are you the CHEF of the family- the person who does all the cooking?  Having a hard time getting yourself or the whole family in eating more vegetables?  Got "picky eaters"?  Fear or stress no more - I have some good tips that can help increase your intake of vegetables and satisfy some of the meat eaters.
 

     "According to a study done at Pennsylvania State University by adding hidden pureed vegetables to entrees can reduce the number of calories the meals pack without sacrificing texture or taste, helping to cut the overall calorie intake." Reuters http://www.reuters.com/article/2011/03/04/us-vegetables-weight-idUSTRE7230CO20110304

Chef's Hidden Tips To Hide the Vegetables

1. Finely chop or dice the vegetables.
2. Puree the vegetables.
3. Cook and smash them.
4. Grate them.
5. Use fresh or frozen.  (if you need to use canned vegetables, such as, canned beans go organic-  no preservative, low sodium, or no salt)  Highly recommend fresh as possible.
6. Pick the right foods to create a balance taste.  Choose a vegetable that doesn't over power the meal you are hiding it in. 
7. Easy ways to sneak loads of vegetables in a meal are pastas, sauces, soups, pancakes, waffles, oatmeal, desserts, stews, and dips!  Sauces have a strong taste so picky eaters may not even noticed the vegetables in the food unless if its overloaded.

This is how I like to "hide" the essential vegetables so we can get the nutrients to help build a healthy body system...


HIDDEN VEGETABLES

What's the hidden vegetables I'm adding to my meat sauce?

• Japanese Eggplant:  Fiber, Manganese, Potassium, Folate, Vitamin K, C, and Magnesium

           Besides the various vitamins and minerals, the purple eggplant contains important phytonutrients that has antioxidant activities.  The phytonutrients are phenolic compounds (caffeic and chlorogenic acid) and flavonoids (Nasunin).

     Nasunin is a potent antioxidant and free radical scavenger that protects cell membranes from damage.

Therefore, eggplant is a brain and heart friendly food that must be added to your healthy diet.

• Portabella Mushrooms:  Riboflavin, Panthothenic acid, Niacin, Thiamine, Folate, Selenium, Lyseine, Protein, Zinc, Copper, Manganese, Iron, Vitamin D, B1, B3, B5, B6, Phosphorus, and Potassium.  Mushrooms has a high niacin content. 

Therefore, mushrooms can boost your immune system and reduce your risk of some cancers.

• Sweet Bell Peppers:  Vitamin A, C, K, E, B1, B2, B3, B5, B6, Fiber, Carotenoids (Lycopene, Beta-Carotene, Cryptoxanthin, Lutein, and Zeaxanthin), Magnesium, Potassium, Flavonoids (Luteolin, Quercetin, and Hesperidin), and Hydroxycinnamic Acids (Ferulic Acid and Cinnamic Acid)

Therefore, peppers can help prevent cell damage, cancer, diseases related to aging, support immune system, reduce inflammation, such as, arthritis and asthma.

• Celeriac Root - known as Celery Root:  Riboflavin, Calcium, Vitamin B6, A, C, K, Fiber, Magnesium, Phosphorus, and Potassium.

Therefore, celeriac root supports the immune system, red blood cells, muscles, nervous system, maintains cholesterol, digestive tract, reduces constipation (hemorrhoids), and helps prevent colon cancer.  Another important heart friendly root.

**Added 8 cloves of fresh garlic (smashed up), onion, fresh organic sage leaves (from my herbal plant I still have from this past summer) and fresh organic rosemary (from my herbal plant collection still kicking for two straight past summers)


dice or chop up those veggies

Decrease intake of meat portions...


No antibiotics No steroids ground turkey breast no flavors added

**Saute all the vegetables and herbs in extra olive oil.  Seasonings added - Ground Cumin (a dash due to cumin is potent), ground Turmeric, a dash of Sea Salt (just a dash to bring flavor out of the herbs and vegetables), dried Oregano, dried Basil, ground Black Pepper, Fennel Seeds, and Paprika.  Add the ground turkey breast.

Then add your favorite tomato sauce (or create your own).  Add 1 tablespoon of raw sugar (neutralize the acidity of the tomatoes).

Veggie Ground Turkey Sauce

**Meat can be an optional choice.  As you can see, I decreased less than half a portion of a ground turkey breast pack.  But increase the amount of vegetables.

I served it over gluten free Corn Pasta. Yup.  It was something new my local supermarket King Kullen started selling and was on sale for $2.50.  As you know, I like to try new things.  What I realize about cooking this kind of pasta - you must not over cook and watch the time.  It got mushy.  I may try it again and adjust the cooking time to about 7-8min.

something new 

Even though there is a great amount of serving of vegetables in the sauce, I still made another side vegetable dish.  I steamed organic Purple Kale I bought from Whole Foods.

Another kind of Kale

     So, do you feel confident you can pull it off in hiding those HIDDEN VEGETABLES?


                                                                                              Good Luck!