Tag Archives: lower cholesterol

Food of the Week: Dates

22 Mar

Dates

Dates are rich in vitamins B, C, K and minerals like potassium, calcium, copper, iron, iodine, magnesium and zinc and antioxidants. Also,they are loaded with fiber which helps regulate bowel function. They help lower bad cholesterol and counteract alcohol intoxication.

They are usually sold dried and are therefore very sweet so I use mine to sweeten almond milk or in desserts.

Remember… Eat Healthy, Be Happy!

Food of the Week: Oats

2 Jul

Oats are a super beneficial food for lowering cholesterol and blood sugar, due to the soluble fiber they contain, which reduces the rate at which the food leaves the stomach and so the glucose absorption is delayed. 

In addition to this great benefit, oats also contain phytonutrients that protect against oxidative damage, cancer and heart disease. They are also excellent immune system enhancers.

Oats are rich in vitamins B1, B2, B3, B5, B6, E, K, biotin, folate, calcium, magnesium, phosphorus, iron, potassium, zinc and protein.

Oatmeal is a healthy nutritious breakfast and only takes a few minutes to prepare. Just boil oats with water and add apples, blueberries, dates, almonds, flaxseeds, walnuts, raisins, or whatever you can think of!

Remember… Eat Healthy, Be Happy!

Food of The Week: Almonds

29 May

Almonds are rich in vitamins E, B2, B3, B5, folate, calcium, magnesium, copper, iron and fiber. They also contain protein and omega 6 fatty acids. They are antioxidant and help lower cholesterol. They maintain healthy glucose and fat levels in the blood. They are great for the skin and help people trying to lose weight. They have more calcium than any other nut, which makes them helpful against osteopenia and osteoporosis.

Almond Milk

A lot of people ask me how almond milk is made. I tell them it the easiest thing to make and everyone should make their own.

1 cup raw organic almonds (unsalted)

3 cups water

1 tablespoon agave nectar or 3 dates (optional)

1 teaspoon vanilla extract

The first step is to remove the skin from the almonds. You can do this by soaking them for 24 hours (best) or if in a hurry, boiling 2 cups of water, then adding the almonds and letting them boil for 3 minutes.

Remove water and cool almonds (if boiled) for a few minutes, until they are cool enough to touch. You can either peel the skin off or use them as they are.

Add 3 cups of filtered water to a blender (I use my Vitamix, it’s the best!), then add almonds and if you want your almond milk a little sweeter add agave nectar or dates. Blend for a couple of minutes and strain using a fine mesh strainer. Enjoy…

Remember Eat Healthy… Be Happy!

Food of The Week: Lentils

20 Mar

Lentils are small grains, easy to digest and high in vitamins B, C, K, folate, fiber, protein iron, magnesium, zinc and selenium.

Due to their high fiber content, they help control blood sugarlower cholesterol levels and prevent colon cancer. They are recommended for pregnant women. 

Unlike beans and other grains, lentils don’t need to be presoaked, so they are a fast dish to prepare. 

Lentil Soup

(Serves 4)

  • 1 cup green or brown lentils
  • 1/2 onion thinly sliced
  • 1 clove garlic
  • 1 tomato, chopped
  • 2 carrots, thinly sliced
  • 2 stalks celery, thinly sliced
  • 2 tablespoons olive oil
  • 4 cups water
  • salt and pepper

In a pot, add olive oil and heat. Add onion, garlic, carrots and celery, cook for about 5 minutes or until onion is soft, then add lentils and tomato, cook together for a few minutes, add water, salt and pepper. Bring to a boil, reduce heat to medium and simmer until lentils are cooked (about 20 minutes). Enjoy.

Remember… Eat Healthy, Be Happy!