<![CDATA[Recipes & More Food Blog - Recipes & More Food Blog]]>Mon, 07 May 2012 19:14:09 -0500Weebly<![CDATA[Green Lift Smoothie]]>Sat, 05 May 2012 06:09:09 -0500http://www.wellnesswithjules.com/1/post/2012/05/green-lift-smoothie.htmlPicture


Ingredients:

1 bunch of kale, finely chopped
1-2 grated carrots
3 cups boiled water
1 cup coconut milk



Directions:
  1. Add kale, carrot and water to a blender and puree very well, about 2 minutes.
  2. Add coconut milk and blend for 10-15 seconds more.
  3. Serve warm or place in the fridge and serve chilled.
Notes:
  • Add a slice of ginger or a dash of cayenne pepper for an added kick.
]]><![CDATA[The Benefits of Avocado Oil: Living a Longer and Healthier Life?]]>Sat, 05 May 2012 05:38:02 -0500http://www.wellnesswithjules.com/1/post/2012/05/post-title-click-and-type-to-edit21.html
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Could avocado oil fight aging and chronic disease? Christian Cortés-Rojo, a researcher at Universidad Michoacana de San Nicolás de Hidalgo in Morelia, Mexico, thinks it could prove to be a helpful tool in promoting health at the cellular level.

The oil, which is similar to olive oil in fat composition, could help to shield our bodies from and reduce the adverse effects of free radicals, damaged cells that can cause everything from heart disease to Alzheimer’s disease. According to Cortés-Rojo, “avocado oil could eventually be referred to as the olive oil of the Americas.”

Free radicals are particles that are in need of an extra electron and to stabilize, will often obtain this electron by damaging stable particles. This can cause a chain reaction, creating many more free radicals out of previously stable particles. Though free radicals are caused by pollutants, cigarette smoke, radiation, and certain chemicals, they’re also produced by your immune system and are a natural part of the aging process.

Research has found that antioxidants are an effective way to stop these reactions and stabilize free radicals, minimizing the problems they can cause in the body. While many fruits and vegetables have excellent antioxidant properties, they don’t often penetrate far enough into cells to protect the powerhouses of cells, mitochondria.

“The problem is that the antioxidants in [vegetables and fruits like carrots and tomatoes] are unable to enter mitochondria, “says Cortés-Rojo. “So free radicals go on damaging mitochondria, causing energy production to stop and the cell to collapse and die. An analogy would be that, during an oil spill, if we cleaned only the spilled oil instead of fixing the perforation where oil is escaping, then the oil would go on spilling, and fish would die anyway."

Enter avocado oil. Through tests on yeast samples, Cortés-Rojo and his team have discovered that avocado oil has an unusual talent—it can reach the mitochondria and defend against free radical attacks. "We'll need to confirm that what has been observed in yeasts could occur in higher organisms, such as humans,” says Cortés-Rojo. However, the initial results allude to avocado oil’s exciting potential to protect against free-radical-related maladies, like chronic disease and cell aging.

You can cook with avocado oil exactly as you would with any other oil, if not with even more versatility – it has a high smoke point so it’s especially well suited to stir-frying, sautéing, and searing.

How do you protect yourself from free radicals?


]]><![CDATA[Key Lime Mousse Tart]]>Mon, 26 Mar 2012 14:00:00 -0500http://www.wellnesswithjules.com/1/post/2012/03/key-lime-mousse-tart.htmlPicture

Crust:

2 cups of raw macadamia nuts
1 cup shredded, unsweetened dry coconut
1 tbsp lime zest
2 tbsp lime juice
1 tsp sea salt
4 packets of stevia
2 tbsp agave nectar
1 tbsp of macadamia oil or other oil

Place the nuts in the food processor bowl and stick in the fridge for a few minutes to chill. Once chilled then pulse until well combined but still a bit chunky. 

Do  not over process or the nuts will get too oily.
Lightly oil the bottom of the tart shells. Divide the dough and line the tart shells. When the shells are filled line them with saran wrap and place in the freezer until firm

Lime Mousse:
5 ripe avocados peeled and pitted
1/2 c lime juice
1/4 cup of packed lime zest from 6-8 limes
1/4 c agave nectar
2 tbsp coconut butter
seeds from 1/2 vanilla bean, or 2 tsp vanilla extract
1/2 tsp salt
10 packets of stevia ( use your judgement)

In the processor , mix all the mousse ingredients except the stevia until smooth. Add stevia a few packets at a time and taste until desired sweetness.
Cover with wrap and refrigerate. I you freeze the tarts you must allow 15 minutes before serving. You can also use ring molds instead of tart shells

]]><![CDATA[Grawnola Crunch]]>Mon, 26 Mar 2012 09:23:14 -0500http://www.wellnesswithjules.com/1/post/2012/03/grawnola-crunch.htmlHeres a delicious way to add some healthy crunch in your life.. using some of my favorites. I am allergic to almonds .Most of the store bought granolas have almonds.. I encourage you to make this your own.. Add dried cranberries instead of apples or any other seed and nut you prefer.. Pumpkin seeds are a great source of zinc and magnesium.They can effectively reduce inflammation without the side effects of anti-inflammatory drugs, Improve bladder function  and they contain L-Tryptophan a compound that naturally helps without depression
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Grawnola is  (raw, vegan, gluten and soy free)

Yields about 3 cups but this is so good you may want to tripple this recipe..It will go quickly

  • 1 cup soaked and dehydrated buckwheat 
  • 2 tbsp ground flaxseed 
  • 1/3 cup sunflower seeds 
  • 1/3 cup pumpkin seeds 
  • 1/3 cup dried blueberries 
  • 1/3 cup dried, chopped apples 
  • 1/3 cup maple syrup (agave is also fine) 
  • 1 tbsp coconut or flax oil 
  • 2 tbsp water 
  • 1 tsp cinnamon 
  • Dash salt

Seeds and buckwheat are soaked and sprouted and dried before using

1) Mix all the dry ingredients together in a large bowl.

2) Whisk together the maple syrup, water, coconut oil, cinnamon, nutmeg, and salt. Pour over dry ingredients and mix them well with your hands. If you’d like to make a sweeter granola, you can add another tbsp maple syrup, this is just to bind the grawnola together and add a bit of sweetness.
3) Dehydrate at 115 degrees for about 10-12 hours, or until granola is sticky but adhering firmly. Refrigerate till ready to use; this will help maintain crunch and texture!

]]><![CDATA[Better than Chocolate - Pineapple-Fennel Salad with Ginger-Sesame Dressing]]>Mon, 06 Feb 2012 13:24:48 -0500http://www.wellnesswithjules.com/1/post/2012/02/pineapple-fennel-salad-with-ginger-sesame-dressing.htmlPicture





















Toss together a fruit and veggie mix that’s more love potion than salad. Vitamin C–packed pineapple is said to help counter impotence, fennel is a natural plant estrogen, and spicy radishes are reputed to have been the Egyptian pharaohs’ stimulator of choice. The dressing makes the mixture even more alluring: ginger’s warming qualities rev circulation. And sesame seeds are rich in arginine, an amino acid the sex organs need to produce nitric oxide, which expands blood vessels to enhance blood flow.

Instructions
1. To make Dressing: Whisk together lemon juice, honey, and ginger in small bowl. Whisk in oil, then sesame seeds. Season with salt and pepper, if desired.
2. To make Salad: Toss fennel, pineapple, radishes, and green onions with Dressing in large bowl. (Salad can be made ahead to this point, and refrigerated overnight.) Stir in avocado, and season with salt and pepper, if desired. 
3. Divide arugula among serving plates. Top with pineapple mixture.


ingredient list Serves 6 

Dressing
  • 1Tbs. lemon juice
  • 1 tsp. honey
  • 1 tsp. grated fresh ginger
  • 1 Tbs. sesame oil
  • 2 Tbs. toasted sesame seeds or black sesame seeds

Salad
  • 1 medium fennel bulb, quartered and thinly sliced (1 cup)
  • 1 cup diced fresh pineapple
  • 1 cup sliced radishes
  • 2 green onions, thinly sliced (1/4 cup)
  • 1 cup diced avocado
  • 3 cups watercress or arugula
Nutritional Information Per Serving (1/2 cup pineapple mixture, plus 1/2 cup arugula): 

Calories 109 Protein 2g Total Fat 8g Saturated Fat 1g Carbs 10g Cholesterol 0mg Sodium 20mg Fiber 3g Sugar 5g
]]><![CDATA[Recipes of the Month: Easy Beans and Greens]]>Sun, 05 Feb 2012 11:57:06 -0500http://www.wellnesswithjules.com/1/post/2012/02/recipes-of-the-month-easy-beans-and-greens.htmlPicture



Ingredients:

1 can black beans (or pinto, red, kidney—your choice)

1 bunch collard greens (or kale, spinach—your choice)

your favorite toppings, such as salsa, avocado or guacamole and sour cream





Directions:

1.   In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.

2.   Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.

3.   Wash and chop greens (you can use the stems, too) and add to boiling water. 

4.   Cook for 2-3 minutes until greens are bright green and tender. Drain off water.

5.   On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

 

 

]]><![CDATA[Veggie Crackers /For those that need a little crunch]]>Tue, 24 Jan 2012 19:50:49 -0500http://www.wellnesswithjules.com/1/post/2012/01/veggie-crackers-for-those-that-need-a-little-crunch.html
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Ingredients:

2 cups whole flax seeds , soaked in 2 cups of water overnight or at least 4 hours
1 head of red lettuce
1 bunch of swiss chard
1 bunch of kale
4 stalks of celery
1 large chunk of ginger
2 cloves of garlic
2 carrots
1 red pepper
Juice of 3 limes
sea salt

Put all ingredients in the food processor. Blend until well mixed. ( May have to be done in stages)
Spread the batter about 1/2 inch thick on 2 Teflex-lined dehydrator trays and dehydrate for 5-7 hours.. Depends on how crisp you want them.Turn crackers over, peel off Teflex sheet and dehydrate for another 5-7 hours

113 degrees
]]><![CDATA[GREEN JUICE - Nothing like it to start your day]]>Tue, 24 Jan 2012 16:54:54 -0500http://www.wellnesswithjules.com/1/post/2012/01/green-juice-nothing-like-it-to-start-your-day.html
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Eating more plant food allows our body to take in all the nutrients the way Natures Farmacy intended us to.This was breakfast today. I normally don't eat anything too early so I can give my digestive system a chance to wake up. 

I love KALE and I eat or drink it every day. Today's juice was 2 lbs of kale, 1 lemon juiced,a large chunk of ginger root I love the way my belly warms up when I have ginger ) and a sour green apple.. 

Did you know that Kale
  • Removes Toxins
  • Is crucial for cell replication
  • Kale's risk-lowering benefits include 5 Cancers: bladder,breast, colon, ovary & prostate
  • Anti-inflammatory agents

Photograph by Julie Soderblom
]]><![CDATA[Drink Your Self Skinny]]>Mon, 09 Jan 2012 07:35:10 -0500http://www.wellnesswithjules.com/1/post/2012/01/drink-your-self-skinny.htmlPicture
Breakfast Shakes: Drink Yourself Skinny

According to Lisa Lynn from Dr Oz~

Meal-replacement shakes are an effective, easy way to drop pounds. They teach you how to eat less and lose weight quickly and permanently – and the right shake can boost your metabolism by 25%. Who doesn’t need that?

The fact is, when you’re trying to lose body fat, you can’t skip breakfast – but you may be too busy to think about calories and to make healthy choices. That’s why drinking a protein shake first thing in the morning is a simple, foolproof weight-loss method. When you drink the right protein shake, you give your body the nutrients it needs and you can also:

  • Boost your metabolic rate by 25%.
  • Save calories by avoiding fatty foods (if you drink a shake for breakfast, you can save an average of 400 calories per day).
  • Keep your blood sugar levels balanced, allowing your body to burn stored fat as fuel.
  • Increase your energy levels, which enables you to increase your activity and automatically burn more calories.
Why do meal  protein shakes for breakfast work? Simply put, weight loss occurs when your metabolism gets moving and you put out more calories than you take in. If you were to replace your 750-calorie bagel and orange juice meal with a 155-calorie protein shake, you’d save 595 calories per day. And you’d see the results on your bathroom scale in no time.  

We can’t be perfect all the time, so we need calorie safe havens that keep us anchored while we learn how to eat correctly. Protein shakes that contain nutrients offer those safe havens. Most people love them because they don’t have to think about food, plan meals or buy expensive products. You can even make them yourself. To start, try one of my favorite recipes: a mocha madness shake that tastes amazing.

Fat-Burning Mocha Madness

  • In a blender, mix ½ cup of cold water (you can add more or less water depending on the consistency you prefer).
  • Add 2 scoops of nutrient-rich chocolate-flavored protein powder
  • Add 1 tsp of granulated instant coffee.
  • Gradually add 5 ice cubes to thicken.
  • Blend on high for one minute (in a pinch, this shake can also be made by simply mixing ingredients together in a glass with a spoon).
  • Drink yourself skinny!


]]><![CDATA[Caribbean Red Beans and Brown Rice]]>Tue, 03 Jan 2012 00:00:41 -0500http://www.wellnesswithjules.com/1/post/2012/01/caribbean-red-beans-and-brown-rice.html
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Brown rice pairs up with beans in this delicious hearty winter dish.. I love it .. It's affordable, quick and easy to prepare.

Prepare Brown Rice  
  • 2 cups of water 
  • 1 cup brown rice..

Making according to instructions..

While the rice is cooking prepare the beans

Ingredients :
  • 1 yellow onion chopped
  • 1/2 orange pepper, diced
  • 1 celery stack , chopped
  • 4 cloves of garlic, minced
  • 1/2 tsp black pepper
  • 1/2 tsp cloves
  • 1/2 tsp allspice
  • 1 tsp of chipotle
  • 1 8 ounce can of crushed tomato
  • 1 cup of vegetable broth
  • 3tbsp of fresh chopped parsley

In a large saucepan heat the oil over medium heat. Add the onion, pepper and celery and saute for 60=-8 minutes
Stir in the garlic and cook until softened 1 min.
Add the allspice,the cloves and some sea salt and pepper

Cook for 1 minute then add vegetable broth and crushed tomatoes . Add 2 cups of cooked red Kidney beans or a 15 ounce can (rinse first )

Combine cooked rice with bean mixture and top with fresh chopped parsley
Photograph by Julie Soderblom

    Tell me what you think

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