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Food of the Week: Kale

28 Feb

Although kale is one of the most powerful superfoods on the planet, not a lot of people know what it is.

Kale contains twice the antioxidants present in other leafy greens, it is high in vitamin K, C and A and in minerals like folate, manganese, potassium, calcium, iron and copper.

It is also high in fiber and protein.

Kale has proven to prevents cardiovascular disease, cancer, eye diseases like cataracts, macular degeneration and glaucoma. It is protective against high blood pressure and rheumatoid arthritis. Maintains healthy skin, stimulates the immune system and activates the body’s detoxification enzymes.

Kale is rich in sulphoraphane, a phytochemical known to inhibit the growth of H. pylori, the bacteria linked to stomach and duodenal ulcers.

I love kale in juices and salads!

Kale Salad with Cashews and Mustard Dressing

This is my favorite salad!

1 bunch kale, stems removed

1 avocado, cubed

1 handful cashew nuts

1 garlic clove, minced

2 tablespoons whole grain mustard

3 tablespoons extra virgin olive oil

1 lemon, juiced

Salt and pepper

In a small bowl add garlic, mustard, olive oil, lemon juice, salt and pepper and mix. Add to kale, avocado and cashews and enjoy!

Remember… Eat healthy, be happy!

Food of the Week: Avocado

21 Feb

Avocados (from the Aztec “ahuacatl”) are native to Central and South America. They are highly nutritious rich in vitamins B, C, E, K, folate, potassium, iron, biotin, zinc and also contain powerful antioxidants and phytonutrients.

They are smooth and delicious, high in healthy monounsaturated fat. These healthy fats help lower cholesterol and triglycerides and increase HDL.

Avocados help maintain a healthy vision, boost the immune system, help lower high blood pressure, maintain healthy skin, hair, nerves and bone marrow, inhibit the growth of cancer cells, have anti-inflammatory properties and help people lose weight.

You can add avocado to almost any dish. I love them in salads!

Mexican Guacamole

(Serves 4)

3 avocados, peeled, mashed

1 tomato, diced

3 tablespoons onion, finely chopped

1 clove garlic, minced

1/2 lemon juice (it prevents avocados turning brown)

1 green chili pepper, chopped

2 tablespoons cilantro, chopped

Salt and pepper

Mix all the ingredients and enjoy!

Remember… Eat healthy, be happy!

Food of the Week: Garlic

13 Feb

Garlic has been around for thousands of years and has been known for its medicinal properties ever since. It contains antibacterial, antiviral, antiparasitic and antifungal agents.

The most important active ingredient is allicin which is activated when the garlic is chewed or crushed. Other components are manganese, magnesium, selenium, zinc, vitamins B and C, calcium, iron and folate.

Garlic is a good anticoagulant, it protects against atherosclerosis, decreases high cholesterol levels and is known to have anticancer properties as well.

Garlic is used for detoxifying, it is recommended to take 1 or 2 garlic cloves a day.

Greens with Garlic Sauce

  • 5 baby bok choy heads, halved lenghtwise
  • 1 bunch chard, chopped and center stems removed
  • 1 bunch spinach, chopped
  • 6 cloves garlic, thinly sliced
  • 2 tablespoons olive oil
  • 1/2 cup water
  • 3 tablespoons tamari sauce
  • 1 tablespoon sesame seed oil or peanut oil

Mix water and tamari sauce together in a bowl.

In a large pot over medium heat, add 2 tablespoons olive oil with garlic cook until garlic turns golden. Add baby bok choy heads and chard. Add half of the water and tamari mix and cover. Cook for about 5 minutes, then add the spinach and the rest of the water and tamari. Cook for another 5 minutes, remove from heat and add sesame seed or peanut oil and black pepper. Enjoy!

Remember eat healthy, be happy!

Food of The Week: Brown Rice

6 Feb

Brown rice contrary to white rice contains all the fiber and nutrients. White rice is brown rice that has been processed, the outer bran is removed and with it most of the nutrients.

Brown rice helps control blood sugar. It is high in fiber and antioxidants. Contains vitamins B, K and E, magnesium, iron, calcium, niacin, selenium, manganese, potassium, zinc and protein. It is one of the most balanced foods.

Originally from Asia, now (rice) is the second most consumed grain in the world.

Brown rice is beneficial in diabetics, helps reduce excess fat and cholesterol and it is good for the immune, nervous and digestive systems.

Vegetable Brown Rice

(Serves 4)

  • 1 cup brown rice (soaked for at least 12 hours)
  • 1 carrot, diced
  • 1 bell pepper (red, green, orange or yellow), diced
  • 1 yellow onion, thinly sliced
  • 2 garlic cloves, peeled and minced
  • 2 celery stalks diced
  • 1 broccoli head, cut into small pieces
  • 2 baby bok choy, chopped
  • 1/2 cup tamari sauce
  • 2 tablespoons olive oil
  • 1 tablespoon sesame seed oil

Cook brown rice with 2 cups of water and a pinch of salt. Bring to a boil then reduce heat to simmer, cover and cook until liquid is absorbed.

Add garlic and onion to a large pan with olive oil. Sauté until onion is soft. Add carrot and sauté for 3 minutes. Add pepper, celery, broccoli, cook for another 5 minutes. Then add baby bok choy sauté for 2 minutes. Add rice and tamari sauce cook for 3 minutes and remove from heat. Add sesame seed oil and serve.

Enjoy!

Fresh Quinoa Salad

6 Jan

The weather is beautiful here in LA and I’m craving a healthy quinoa salad.

  • 1 cup quinoa
  • 1 1/2 cups of water
  • 1 celery stalk, chopped
  • 1 tomato, diced
  • 1 avocado, diced
  • 1/2 lemon juice
  • 2 tablespoons olive oil
  • 4 cups arugula
  • Cilantro, mint, salt and pepper

Wash the quinoa, then soak for at least an hour (I let it soak overnight if possible. I always let it sprout), rinse carefully and add to a pot with the water. Add sea salt or Kombu and then bring to a boil. Then reduce the heat to simmer, cover and cook until the liquid is absorbed.

Mix the rest of the ingredients in a bowl, add salt and pepper as desired. When the quinoa is cooked add and mix with the rest of the ingredients, serve and enjoy!