Just thought you should know…10 Creative Ways to Eat Veggies for Breakfast

I’m an intermittent faster, so I don’t eat breakfast. However, I know most people do. So, inspired by my CRON diet article, I decided to repost this article, which highlights ways to eat veggies for breakfast. You really can’t eat too many vegetables. If my research into caloric restriction taught me anything, it’s the importance of eating LOTS of veggies!


HERE’S THE ORIGINAL ARTICLE

If you’re anything like me, you grew up on cold, processed cereal, milk, toast and maybe orange juice as a standard breakfast. On weekends, maybe we had pancakes or eggs, or went out to eat. Fruit and granola with yogurt or oatmeal is also a popular standby for breakfast. Most people don’t think of eating a lettuce salad or heaping bowl of veggies for breakfast.

But, maybe we should. Calorie for calorie, veggies give you the most “bang for your buck.” Generally, you can eat unlimited amounts of non-starchy veggies every day. They are the most nutrient dense foods we can eat. While low in calories, veggies are also low in net carbohydrates,  high in fiber and power packed with vitamins, minerals, and phytonutrients, making them an AMAZING way to start the day, to increase your energy, and give your brain a boost, especially if you’re not a morning person.

(…Like me- I HATE mornings!)

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So, other than adding them to omelets, what’s the best way to eat veggies for breakfast? In an effort to include more veggies in my diet, I went searching for breakfast salad recipes to include in my daily meal plan. I thought I’d share what I found with all of you.

Below, you’ll find five breakfast salads and five breakfast bowls, all highlighting veggies as one of the main ingredients. Enjoy and namaste my friends.

Brainy Breakfast Salad

Super Healthy Kids

brainy breakfast salad

INGREDIENTS:

  • 1 avocado
  • 1 apple
  • 1 TBL raisins
  • 1 TBL Walnuts
  • 1/2 TBL honey
  • 1 teaspoon vanilla
  • 1/4 tsp cinnamon

For the complete recipe, FOLLOW THIS LINK.

Avocado Citrus Crunch Salad

with Oat Croutons

and Buttermilk Drizzle

How Sweet Eats

INGREDIENTS:

1 to 2 cups of torn butter lettuce
1 avocado, sliced
1 grapefruit, segmented
1 naval orange, segmented
1/4 red onion, thinly sliced

oat croutons
1/2 cup rolled oats
1 1/2 tablespoons sunflower seeds
1 1/2 tablespoons sliced almonds
3 garlic cloves, thinly sliced
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons maple syrup
1 1/2 tablespoons olive oil

black pepper buttermilk drizzle
1/3 cup low-fat buttermilk
1/2 lemon, juiced
1 tablespoon plain greek yogurt
1/2 tablespoon finely grated parmesan cheese
1/4 teaspoons pepper
1/8 teaspoon salt

For the complete recipe, FOLLOW THIS LINK.

Pomegranate Breakfast Salad

with Maple Vinaigrette

and Cinnamon Sugar Croutons

Love Grows Wild

INGREDIENTS:

  • Cinnamon Sugar Croutons:
  • 6 cups cubed Italian bread
  • 3 tablespoons unsalted butter, melted
  • ¼ cup sugar
  • 1 teaspoon cinnamon
  • pinch of salt
    Maple Vinaigrette
  • ¼ cup maple syrup
  • ¼ cup canola oil
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons Dijon mustard
  • ½ teaspoon salt
  • pepper to taste
    Pomegranate Breakfast Salad
  • 6 packed cups baby spinach
  • 12 slices bacon, cooked and crumbed
  • 1 cup whole pecans
  • 1 cup pomegranate seeds
  • 6 eggs, cooked sunny-side up

For the complete recipe, FOLLOW THIS LINK.

Blueberry Breakfast Salad

This Week for Dinner

INGREDIENTS:

  • Mixed, torn salad greens: 2 pounds
  • Blueberry Vinaigrette: Recipe follows
  • Fresh blueberries: 4 cups
  • Fresh orange sections or canned mandarin oranges, drained: 4 cups
  • Granola : 2 cups

BLUEBERRY VINAIGRETTE

  • 1 cup olive oil
  • 1 cup frozen blueberries, thawed
  • 1 tablespoon Dijon mustard
  • 2 tablespoons brown sugar
  • 2 teaspoons minced shallot
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika

For the complete recipe, FOLLOW THIS LINK.

Sweet Potato Breakfast Salad

with Almond Butter Protein Dressing

The Full Helping

INGREDIENTS:

Serves 1; dressing makes 1 1/2 cups

1 small sweet potato, baked and cubed
3 cups baby romaine or spinach
1 tbsp dried cranberries

For the almond butter protein dressing:

1 cup almond milk
4 tbsp almond butter
3 pitted dates
1 serving vegan protein powder (or your favorite)

For the complete recipe, FOLLOW THIS LINK.

Warm Green Breakfast Bowl

Sarah Glover

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INGEDIENTS:

  • 1/2 cup quinoa
  • 1 egg
  • 1 tablespoon coconut oil
  • 1 clove garlic, finely chopped
  • 1 tablespoon almonds, roughly chopped
  • salt
  • handful of kale, leaves removed and torn into bite-sized pieces
  • small handful of baby spinach
  • 3 slices haloumi (AKA: grilling cheese)
  • lemon wedge
  • 1/2 ripe avocado

For the complete recipe, FOLLOW THIS LINK.

Hummus and Veggie Breakfast Bowl

Gimmie Some Oven

INGREDIENTS:

BREAKFAST BOWLS INGREDIENTS:

  • 1 tablespoon avocado oil or olive oil
  • 1 pound asparagus¹, cut into bite-sized pieces (with ends trimmed and discarded)
  • 3 cups shredded kale leaves
  • 1 batch lemony dressing (see recipe below)
  • 3 cups shredded (uncooked) Brussels sprouts²
  • 1 ½ cups cooked quinoa³
  • ½ cup hummus
  • 1 avocado, peeled, pitted and thinly-sliced
  • 4 eggs, cooked however you’d like
  • garnishes: sunflower seeds (or sliced almonds), toasted sesame seeds, crushed red pepper

LEMONY DRESSING INGREDIENTS:

  • 2 tablespoons avocado oil or olive oil
  • 2 tablespoons freshly-squeezed lemon juice
  • 2 teaspoons Dijon mustard
  • 1 garlic clove, minced
  • salt and freshly-cracked black pepper

For the complete recipe, FOLLOW THIS LINK.

Very-Veggie Cauliflower Hash Brown

Breakfast Bowl

Iowa Girl Eats

INGREDIENTS:

  • 1/2 avocado
  • 1/2 lime or lemon
  • garlic powder, salt, and pepper
  • 2 eggs
  • extra virgin olive oil
  • 1-1/2 cups cauliflower rice
  • 4oz mushrooms, sliced
  • 1 small handful baby spinach
  • 1 green onion, chopped
  • salsa

For the complete recipe, FOLLOW THIS LINK.

Egg and Veggie Breakfast Bowl

Pure Wow

INGREDIENTS:

  • 1 pound Brussels sprouts
  • 1 pound sweet potatoes
  • 1½ tablespoons olive oil
  • 2 cups arugula
  • 4 eggs
  • 2 tablespoon harissa
  • 3 tablespoons apple cider vinegar

For the complete recipe, FOLLOW THIS LINK.

Breakfast Veggie Bowl

The Culinary Compass

INGREDIENTS:

  • 1 cup lentils
  • 3 cups water
  • 2 tbsp olive oil
  • 1 tsp garlic, minced
  • ½ cup leeks, sliced thinly (about 2 leeks)
  • 1 zucchini
  • 1 pint mushroom
  • 1 cup spinach
  • 1 tsp salt
  • 1 tsp rice vinegar
  • 1 tsp oregano
  • 4 eggs

For the complete recipe, FOLLOW THIS LINK.

Busting the (Whole) Grain Myth – UC Davis Integrative Medicine

With the back and forth of grains, no grains, things can get a bit confusing. Many people are sensitive to grains, and should remove them from the diet. But, does that mean that everyone should stay away from grains?

Personally, I do avoid grains, because of a food sensitivity. I did an elimination diet about one year ago, to discover which foods aggravate my sinus migraines. Unfortunately, grains are on that list. But, I believe most people can safely eat grains, as long as they are prepared properly. Our ancestors who ate grain, typically soaked and fermented them, prior to eating. This helps the body digest them more easily.

Overall, what is the consensus on grains? Should you be eating grains? Are grains bad? Can humans digest grains? All this and more can be found in this interesting article from UC Davis – Integrative medicine. Here, they dispel some of the myths surrounding grains.

Have a look:


Exploring the nutritional controversies surrounding whole grain: does it make you fat, should you include it in your diet, and more.

Source: Busting the (Whole) Grain Myth – UC Davis Integrative Medicine

In loving memory: Grandma Weisbeck’s Cheese Buttons (Kase Knepfela)

Here is another recipe, as I celebrate the life of my Grandmother, who passed away yesterday at the age of 101.

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Here is one of my favorite meals prepared by my Grandmother.


My Grandma came from a large German family, who farmed on the beautiful South Dakota prairie. Born in 1917, she talks about the lack of running water and electricity in their farm house, when she was a girl. Part of their daily chores involved hauling buckets of water to the house each day, and reading by oil lamps in the evening.

Hard work and exercise are the key, she says. The farming and chores they did each day weren’t enough exercise. So they would take walks to the road and back, each night after dinner.

Cheese buttons, an affectionate American name for German Kase Knepfela, were a frequent food at the dinner table. I have fond memories of making these delightful treats, a traditional German cheese dumpling, with my Grandma, Mom and sister.

AND, I’d like to share her recipe with you now. ENJOY!

INGREDIENTS:

  • DOUGH:
    • 3 cups flour
    • 1/2 teaspoon salt
    • 2 eggs
    • water (to make a soft dough)
  • FILLING:
    • 2 cups DRY cottage cheese (MUST be dry!)
    • 2 eggs
    • salt and pepper

Roll the dough out to 1/4 inch thickness and cut into 4 inch squares. Place a spoonful of filling on each square and seal. Drop into boiling water to which salt has been added. Boil aout 10 minutes, and drain. Fry with butter and chopped onion.

The celebrations for my Grandma’s birthday continue into the weekend, so, this will be it for me until Monday. I hope you have enjoyed my remeniscing and sharing a few of her recipes with you.

HAVE A WONDERFUL WEEKEND EVERYONE! GOD BLESS! 🙂

 

45 Best Ever Chia Seed Pudding Recipes | Eat This Not That

Hello everyone! I am currently in the process of writing an article which will include a bunch of recipes I’ll be using during Phase 1 of my Red Tea Detox. It is taking awhile to research and I’m running out of time. You see, it’s currently spring break here in my area, I’ll be spending the afternoon with my boys. We’re going to a movie – A WRINKLE IN TIME.

Since I was unable to finish the article for today, and it’s time to go to the movie, I decided to repost an article about chia seeds and a link to over 45 recipes for using these little gems.

First, I thought I’d include an informational video from Dr. Axe, discussing the healthy benefits of this amazing superfood! Enjoy and stay tuned until tomorrow for my Phase 1 Recipes post.


I think that chia seeds are main stream enough now that we don’t think of a chia pet commercial when we hear the word CHIA. What you may not know, but probably guessed since I’m blogging about them, is they are VERY healthy! The following information is from the article: 11 proven health benefits of chia seeds, from Authority Nutrition.

  1. They are VERY nutrient dense. What does that mean? It means they contain high amounts of nutrients with few calories. In other words you get a lot of bang for your buck.
    • A 1 ounce (28 grams) serving of chia seeds contains :
      • Fiber: 11 grams.
      • Protein: 4 grams.
      • Fat: 9 grams (5 of which are Omega-3s).
      • Calcium: 18% of the RDA.
      • Manganese: 30% of the RDA.
      • Magnesium: 30% of the RDA.
      • Phosphorus: 27% of the RDA.
      • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
  2. High in anti-oxidants. Antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer.
  3. Low carbohydrate and high in fiber. In fact with 11 grams per serving, there is only 1 gram of carbohydrates per serving.
  4. High in protein.  They contain all essential amino acids and are therefore considered a complete protein.
  5. Due to the high fiber and protein content, Chia Seeds could help you lose weight.
  6. High in the healthy omega-3 fatty acids
  7. Can help lower the risk of heart disease and diabetes-due to fat, fiber, protein and antioxidant content.
  8. High in bone supporting nutrients-calcium, phosphorus, magnesium and protein
  9. Can help improve type-2 diabetes
  10. Help improve exercise performance and stamina.- ancient Aztecs an Mayans are said to have used them to improve endurance.
  11. They are easy to use.

CAUTION-Due to the high fiber content, some people may experience bloating and gas when consuming chia seeds. I recommend starting with a small amount, and working your way up to a full serving. 

For more information on chia seeds, read the article: 11 proven health benefits of chia seeds.

Here’s a look at some of the recipes:

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Now onto the main article:

45 Chia Pudding Recipes for Weight Loss | Eat This Not That

Walk to Wellness: 20 Amazing Superfood Recipes

Over the past few weeks, each morning, I’ve covered the benefits of superfoods from the book:

Superfoods: The Food and Medicine of the Future 

By: David Wolfe

This week, each morning, we’ll finish up with the final four superfoods from the book, which are:

  • Incan berries (AKA golden berries
  • Kelp
  • Noni fruit
  • Yacon Root

We’ve covered everything from goji berries to coconuts to bee products to algae and seaweed. To see the articles from the superfoods series, follow THIS LINK. We’ve learned, over the past few just how incredibly healthy, nutritious and healing these superfoods can be.

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That’s all well and good, but you have to actually EAT them, to reap the benefits. That’s where this article comes in. I’ve scoured the internet to come up with a list of 20 different recipes, which incorporate the different superfoods. I’ve tried to include each food in at least one recipe.

The article culminates with a very special chocolate drink, SUPER healthy, jam packed with vitamins, minerals, anti-oxidants and anti-aging properties, prepared by David Wolfe. There are three different videos which explain the ingredients in this very special drink, and how to make it.

This week will wrap up our discussion on superfoods. If you have any comments or questions, as always, leave me a comment below! ENJOY!

Namaste my friends!

Tamara


Almond Goji Berry Protein Bites

DavidWolfe.com

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Ingredients:

  • 1 cup almonds
  • 1 cup pitted dates
  • 1/4 cup dried goji berries

For complete recipe follow THIS LINK.

Guiltless Raw Chocolate Brownies

DavidWolfe.com

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Ingredients:

  •  4 Medjool dates
  •  1 tbsp raw organic cacao powder
  • 1 tbsp raw organic cacao nibs
  •  2 tsp shredded coconut (unsweetened)
  •  2 tsp maple syrup or coconut nectar
  •  1/4 tsp sea salt

For the complete recipe, follow THIS LINK.

Matcha Latte with Coconut and Maca

TheAwesomeGreen.com

Matcha-Latte-1

Ingredients:

  • 2 cups unsweetened almond milk, warm
  • 1 tbsp organic matcha powder
  • 2 tsp maca powder
  • 2 tsp coconut oil
  • 2 tsp pure maple syrup (or organic raw honey

For the complete recipe follow THIS LINK.

Bee Pollen Shake

goop.com

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Ingredients:

  • one banana
  • 1 juicy peach
  • 8-10 strawberries
  • 5 – 6 oranges
  • 1 1/2 tablespoons bee pollen.

For complete recipe, follow THIS LINK.

Royal Jelly Fudge

Natural Fertility and Wellness

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Ingredients:

  • 4 tablespoons royal jelly complex (or royal jelly and raw honey mix)
  • 4 tablespoons melted coconut oil
  • 3 tablespoons raw cacao powder
  • 2-3 tablespoons peanut or almond butter (optional)

For the complete recipe, follow THIS LINK.

Bee Propolis Balm

Amazing hand cream from: goop.com

BeePropolisBalm.jpg

Ingredients:

  • 5 tablespoons melted beeswax
  • 5 tablespoons macerated calendula oil
  • 1⁄2 teaspoon lavender oil
  • 15 ml bee propolis liquid extract (NOT homeopathic tincture)

For the complete recipe, follow THIS LINK.

Spirulina & Coconut Chocolate Truffles

My Healthy Dessert

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Ingredients:

  • ½ cup of dates
  • 1/2 cup of shredded coconut
  • ½ cup of nuts of your choice (Cashew nuts in my case)
  • 2-3 tablespoons of cocoa or cacao powder
  • 2-3 tablespoons of spirulina
  • Some drinking water to soak the dates

For the complete recipe, follow THIS LINK.

Super Green

Marine Phytoplankton

Dressing.

Sunfood.com

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Ingredients:

1 cup cashews
3 droppers Marine Phytoplankton
1 cup water
2 tbsp fresh lemon juice
¼ cup chopped parsley
¼ cup chopped cilantro
1 garlic clove
1 stalk green onion
1 Tbsp fresh chopped ginger
½ avocado
1 tsp Sun Is Shining (or other super green powder)
1 tsp nutritional yeast (optional)
½ tsp Mesquite Powder
1/8 tsp Chili Pepper Powder
½ tsp Himalayan Salt

For the complete recipe, follow THIS LINK.

Spinach Salad with Aloe Vera, Scallops and Cucumber Lime Dressing Recipe

Wellbeingescapes.com

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Ingredients:

  • 200 grams fresh young spinach
  • 150 grams fresh aloe vera
  • 8 pieces fresh scallop meat
  • 50 grams fresh herbs (dill, chervil, parsley, mint)
  • 100 grams fresh cucumber juice
  • 50 grams lime juice
  • 80 grams grape seed oil
  • 60 grams olive oil
  • 20 grams honey
  • 30 grams light toasted pine nuts
  • 20 grams fresh watercress
  • Salt, white pepper, lime, sugar

For the complete recipe, follow THIS LINK.

Hemp Seed Pesto

Oh My Veggies

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Ingredients:

 

  • 2 cups fresh basil leaves, loosely packed
  • 1/4 cup shelled hemp seeds (also called hemp hearts)
  • 1/4 cup shredded parmesan cheese
  • 2-3 tablespoons extra-virgin olive oil
  • 1 clove garlic
  • Kosher salt to taste (about 1/4-1/2 teaspoon is a good amount)

For the complete recipe, follow THIS LINK.

Layered Acai Chia Pudding

Choosing Chia

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Ingredients:

Layer 1:

  • 1/4 cup chia seeds
  • 3/4 cup almond milk
  • 2 tsp acai powder
  • 1/2 tsp vanilla extract
  • 1 tbsp maple syrup

LAYER 2:

  • 1/2 cup frozen raspberries
  • 1/2 frozen banana
  • 1/2 cup almond milk

LAYER 3:

  • 1/2 frozen bananas
  • 2-3 strawberries

For the complete recipe, follow THIS LINK.

Chocolate Orange Truffles

(With Camu Camu)

Be Good Organics

Ingredients:

Balls
1c cashews (dried activated*)
1c desiccated coconut
1c oats
3/4c dates
1/4c raisins
1/3c cacao powder
2 tbsp camu camu powder
1 orange (zest, juice and flesh)
1/4 tsp rock/sea salt
1 tbsp cacao butter (melted)
To Roll In
1/3c raw cacao powder

For the complete recipe, follow THIS LINK.

Green Dream Chlorella Cream

My New Roots

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Ingredients:

  • ½ cup raw liquid honey (vegans use maple syrup)
  • 1-3 tsp. chlorella
  • 2-4 Tbsp. raw tahini

For the complete recipe, follow THIS LINK.

Nutty Quinoa with Inca Berries

Coconut and Berries

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Ingredients:

  • 2 Cloves of garlic, minced
  • 2 Tbsp Coconut oil, divided
  • 1 tsp Caraway seeds
  • 1 C Quinoa, rinsed
  • 2 C Water
  • 1/2 tsp Salt
  • 2 C Water
  • 1-1/2 C Cooked black beans/ 1 Can, drained and rinsed
  • 1/2 C Cashews, roughly chopped
  • 1/4 C Roughly chopped coriander (cilantro)
  • 1/2 C Inca Berries

For the complete recipe, follow THIS LINK.

Kelp Salad

China Sichuan Food

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Ingredients:

  • 8oz Kelp (both dried or fresh kelp are ok)
  • 1 tablespoon spring onions chopped
  • 1 teaspoon coriander chopped
  • 1 small chili pepper chopped
Sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon sugar
  • 2 teaspoons vinegar
  • 2 teaspoons light soy sauce
  • 1 tablespoon roasted white sesame seeds
  • 1 tablespoon Sichuan Chili oil (or replace just with chili oil and spare it if you do not like spicy taste very much)
  • 2 garlic cloves finely chopped

For the complete recipe, follow THIS LINK.

Noni Fruit Glowing Skin Smoothie

Bare Organics

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Ingredients:

  • 1/2 banana
  • 1/2 cup blueberries
  • 1 cup kale
  • 1 tsp. Noni Fruit Powder (Bare organics or other)
  • 1/2 tsp. Ginger Root Powder
  • 1/2 tsp. Cinnamon Powder
  • 1 cup non-dairy milk

For complete recipe, follow THIS LINK.

Chocolate Chip Hemp Cookies

(Sweetened with Yacon Powder)

A Dash of Compassion

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Ingredients:

  • 1 cup oat flour (use certified gluten-free, if necessary)
  • 1 cup almond meal
  • 1/2 cup yacon powder
  • 2 tbsp hemp hearts
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 cup coconut oil, melted
  • 2 tbsp warm water, if needed
  • 1/4 cup dark chocolate chips

For the complete recipe, follow THIS LINK.

Raw Superfood Truffles

Free and Native

Ingredients:

  • 3 tbls raw cacao
  • 1 tsp maca
  • ¼ tsp camu camu
  • 1 tsp chia
  • 4 tbls raw shelled hemp seeds
  • 2 tbls raw local honey
  • 2 tbls virgin unrefined coconut oil
  • Pinch of sea salt
  • A goji berry for each to garnish

For the complete recipe, follow THIS LINK.

Superfood Trail Mix

Jesse Lane Wellness

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Ingredients:

  • Almonds
  • Walnuts
  • Goji Berries
  • Black Mulberries
  • Golden Berries
  • Raw Cacao Nibs

For more information on this recipe, follow THIS LINK.

David Wolfe’s

Chocolate Vanilla Bean Dream Smoothie

  • 3 tablespoons raw cacao powder
  • 1 tablespoon Maca root powder
  • 1 teaspoon cinnamon
  • 1 tablespoon Cacao nibs
  • 3 – 4 tablespoons coconut oil
  • 2 tablespoons Cashews
  • 2 tablespoons “Black gold” honey ( I think ANY raw honey would be fine. Your local honey is best for you!)
  • 1 tablespoon hempseed
  • pinch salt (I use Himalayan salt)
  • 1/2 teaspoon ginger
  • 1/2 teaspoon cayenne (optional)
  • 1/2 leaf fresh aloe vera (most grocery stores have this) – he shows how to peel it in video #2)
  • 1 teaspoon powdered vanilla
  • 1 tablespoon Medicinal Mushroom Powder
  • 4 cups of Liquid of choice (Hot or cold)- water, tea, nut milk or coconut water for example.
  • Crystal Energy (Optional)

This smoothie/chocolate drink is a powerhouse of superfood nutrients. It will fill you with energy. I recommend using this in place of your morning coffee!

Chocolate vanilla bean dream smoothie video PART I

Chocolate vanilla bean dream smoothie video PART II

Chocolate vanilla bean dream smoothie video PART III

 

 

Health Benefits of Flax & One quick recipe

As today is a federal holiday here in the USA, I’ve decided to take the day off from both blogging and school. So it’s repost day here at The Purple Almond. I’ll be back with the superfoods tomorrow morning at 8:00 EST, as we continue with the bee product Propolis.

I wanted to do a couple of “reposts” this morning. I’ve already missed my usual 8:00 AM slot, but, I still wanted to posts something. So, here’s a quick video on flaxseeds, followed by one of my favorite quick and healthy “go to” recipes when I’m in a hurry.


Flax is a wonderful and healthy seed, high in omega-3 fats, high fiber and low carb, making it suitable for any diet.

Just how healthy are they? Here are the nutrients, followed by some health benefits.

A  1 ounce (3 tbsp) serving of flaxseeds contains (1):

  • Omega-3 (ALA) 6,338m
  • Fiber 8g
  • Protein 6g
  • Vitamin B1 31% RDA
  • Manganese 35% RDA
  • Magnesium 30% RDA
  • Phosphorus 19% RDA
  • Selenium 10% RDA
  • Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc

  1. For more information on the health benefits of flax, see this source article:  Natural Health: 10 Amazing Benefits of Consuming Flax seed

I normally try to stay away from microwaving things, but in a pinch, this recipe is SOOO easy and super healthy. I’ve made this on many mornings when I was short on time.

Print recipe

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Just thought you should know…How to Prepare Amaranth + 15 Recipes

A couple of weeks ago, in my ULTIMATE GUIDE TO NUTRIENTS: PROTEIN article, I published the following list of plant foods that are complete acids, containing all 9 essential amino acids.

  1. Quinoa – 8.14 grams per cup
  2. Amaranth – 9.35 grams per cup
  3. Soybeans – 22 grams per cup
  4. Buckwheat – 23 grams per cup
  5. Hempseed – 31.56 grams per 100 g
  6. Chia seeds – 16.54 grams per 100 g
  7. Blue-green algae – 4 grams per tablespoon
  8. Spirulina – 4 grams per tablespoon

As you can see, on the list is a little “grain” called Amaranth. I received a comment from a follower on how to prepare Amaranth, and what to do with it. So, I told her I’d post an article. Here’s a shout out to SUSIESHY45. I do apologize Susie. I meant to publish this last week and just ran out of time.

So just what is Amaranth? Amaranth isn’t a grain at all, but the seed of a plant from 60 different species of amaranthus. (1) It is often called a pseudo-grain because it possesses many of the same nutrient qualities as grains.

It was used by the Aztecs and domesticated between 6000 and 8000 years ago. Due to the high nutrient content of the seed, it was heavily relied upon by ancient cultures. (1) It is native to Peru, but can also be found in Africa, India, China, Russia, South America and North America. (1)

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Here is the nutrient content in 1 cup of Amaranth: (1)

  • 251 calories
  • 4 grams fat
  • zero cholesterol
  • 15 milligrams sodium
  • 46 grams carbohydrate
  • 5 grams dietary fiber
  • 9 grams protein
  • 0.3 milligram vitamin B6 (14 percent DV)
  • 0.1 milligram vitamin B2/riboflavin (3 percent DV)
  • 0.6 milligram niacin (3 percent DV)
  • 0.5 milligram vitamin E (2 percent DV)
  • 0.1 milligram thiamine (2 percent DV)
  • 2 milligrams manganese (105 percent DV)
  • 160 milligrams magnesium (40 percent DV)
  • 364 milligrams phosphorus (36 percent DV)
  • 5 milligrams iron (29 percent DV)
  • 13 micrograms selenium (19 percent DV)
  • 0.4 milligram copper (18 percent DV)
  • 116 milligrams calcium (16 percent DV)
  • 54 micrograms folate (14 percent DV)
  • 2 milligrams zinc (14 percent DV)
  • 332 milligrams potassium (9 percent DV)

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How to prepare amaranth

With all of the obvious health benefits, Amaranth does have a few drawbacks, like other grains, pseudo-grains, nuts and seeds. All of these foods contain properties, that act as built in defenses, which protect the plants.  These substances include: phytic acid, tannins, gluten-related proteins and enzyme inhibitors. (2)

These natural defenses are known in the nutrition world as “anti-nutrients” because they can inhibit nutrient absorption and cause a host of other problems, such as (2):

  • bind with essential minerals in the gut, flushing them from your body
  • block new mineral absorption
  • irritate the gut
  • inhibit digestion
  • lead to bone loss
  • cause allergies
  • put stress on the pancreas

But don’t let these drawbacks scare you away from trying Amaranth, or any other grain, nut or seed.  It simply means you need to prepare them properly.

Soaking Amaranth, (or other grain) in water with a bit of vinegar or lemon juice eliminates the anti-nutrients and begins the spouting process. This means the food has come to life, increasing the nutrient content. It also helps to partially digest the difficult to digest substances like, tannins, or gluten-like proteins. (2)

Soaking Tips: (2)

  • Combine the grains in a large bowl, covered with water (a couple of inches above the grain) with a dash of vinegar, cover with a cloth and set in a dark place.
  • Soak for a minimum of 6 hours. If you plan on having it for dinner, begin soaking in the morning, that way it’s ready when you want to make dinner.
  • If you’re making Amaranth Porridge for breakfast, begin soaking the night before
  • It can be soaked for up to 24 hours in the same water. If you choose to soak it longer, change the water/vinegar after 24 hours.
  • Drain the soaked grains and rinse them prior to cooking

Basic Recipe for Cooked Amaranth (after soaking) (2)

  • Because the grain has been soaked, it has absorbed water and will have a decreased cooking time and lower grain:water ratio. At this point you will need approximately 1 cup of water per 1 cup of grain. (will yield 2 – 2.5 cups)  (4)
  • Put soaked amaranth grains in a pot and cover with water until the level is about 1/2 inch above the grain.
  • Bring the water to a boil, without a lid, then reduce heat to medium-low for about 15 minutes.
  • After 10 minutes, check the grain, if the top is dry, and it appears like the water is gone, stir with a wooden spoon to see if the grains have begun to stick to the bottom. If the bottom of the pot is dry, they are done.
  • For a more porridge like consistency,  use slightly more water and cook longer. (3)
  • Amaranth can also be made in a rice cooker. This takes about 20 minutes. (4)

Now onto some delicious amaranth recipes…

Amaranth Porridge

NY Times

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Ingredients

  • ½ cup amaranth 
  • 1 ½ cups water
  • ¼ cup milk, almond milk or rice milk(more to taste)
  • 2 teaspoons maple syrup or brown sugar or, if available, Mexican piloncillo
  •  Pinch of salt

Follow this link for complete instructions:

NY Times -Amaranth Porridge

Tabbouleh-Style

Amaranth Salad

My Recipes 

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Ingredients

  • 1 1/2 cups cold water
  • 1/2 cup uncooked whole-grain amaranth
  • 2 cups diced unpeeled English cucumber
  • 1/2 cup thinly sliced celery
  • 1/2 cup finely chopped red onion
  • 1/4 cup chopped fresh mint
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/4 cup pine nuts, toasted
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1/2 cup drained no-salt-added canned chickpeas (garbanzo beans)
  • 1 cup (4 ounces) feta cheese, crumbled
  • Lemon wedges (optional)

Follow this link for complete instructions:

My Recipes Tabbouleh-Style Amaranth Salad

Mexican Ranchero

Amaranth Stew

Making Thyme for my Health

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Ingredients

  • 1 cup amaranth
  • 1 tablespoon olive oil
  • 1 yellow onion, diced
  • 3 garlic cloves, minced
  • 1 jalapeno, cored and diced
  • 2 bell peppers, cored and diced
  • 3 cups vegetable broth
  • 1 (14.5 ounce) can crushed fire roasted tomatoes
  • 2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 1/2 to 1 teaspoon cayenne (depending on how hot you like it)
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1/2 cup chopped cilantro
  • juice of 1 lime
  • 2 avocados

Follow this link for complete instructions:

Making Thyme for my Health-Mexican Ranchero Amaranth Stew

EASY AMARANTH PANCAKES

King Arthur Flour

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Ingredients

  • 2 large eggs
  • 1 1/4 cups milk (or non-dairy milk)
  • 3 tablespoons melted butter or vegetable oil
  • 1 1/2 cups amaranth flour
  • 3/4 teaspoon salt
  • 2 teaspoons baking powder
  • 2 tablespoons sugar
  • *Add more milk for thinner pancakes, less for thicker cakes.

Follow this link for complete instructions:

King Arthur Flour – Easy Amaranth Pancakes

Baked Amaranth Meal Cracker

Flatbread Recipe

Book of Yum

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Ingredients

  • 1/2 cup whole amaranth grain (not flour)
  • 1 1/2 cup water
  • salt to taste
  • flavored olive oil (lemon or basil)
  • fresh basil, torn into pieces to garnish (optional)

Follow this link for complete instructions:

Book of Yum – Amaranth Flat Bread

Here are 10 more recipes

I hope I have inspired you to expand your culinary horizons and give this wonderful little “grain” a try. If you have cooked with Amaranth, how do you prepare it? Let me know in the comments below…I’d love to know! HAPPY COOKING!

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SOURCES:

  1. https://draxe.com/amaranth/
  2. http://cleanlivingguide.com/recipe/simply-amaranth/
  3. https://www.drweil.com/diet-nutrition/cooking-cookware/cooking-with-grains-amaranth/
  4. http://revivelifeclinic.com/how-to-cook-perfect-amaranth/

Southwest Quinoa Salad – lifethroughmonica

Over the past week we’ve been talking about healthy carbohydrates. I wanted to share this super healthy and flavorful recipe from Life Through Monica. The recipe uses super healthy quinoa, black beans and avocado, among other great foods. It does call for corn, so, as always, make sure you’re using organic corn, so as to avoid the GMO’s. ENJOY!

For the complete recipe: Southwest Quinoa Salad – lifethroughmonica

Allergy Free Friday-Mocha Cookies | The Teff Company

I’ve written about Teff before. If you’re not familiar with Teff, it’s a tiny grain/seed, grown in Ethiopia, and used to make Injera-Ethiopian Flatbread. But don’t let it’s tiny size fool you. It packs a wallop in terms of nutritional fire power.

Take a look at the nutrition and health benefits:

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So, to add this little gem into your nutrition arsenal, give these cookies a try! Don’t like coffee? Swap it out for cocoa powder. YUM!

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For complete recipe instructions follow this link: Mocha Cookies | The Teff Company

Sweet potato quinoa cakes/The Portland Kitchen

This gluten free, vegan recipe is a wonderful combination of two super healthy foods: Sweet potato and quinoa. As a reminder, here are two infographics with the health benefits!

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Author: Abby Fammartino Serves 8: 32 cakes (freezes well) These cakes are versatile and a great grain side dish to pull together a meal that has a saucy entreé such as a ragout, a braised di…

Cover photo courtesy of source. 

For the main recipe, follow this link: Sweet potato quinoa cakes