Tag Archives: Calcium

Easy Peazy “Cheesy” Chickpea and Kale Sauté – Vegan, Gluten Free and Paleo

Easy Peazy “Cheesy” Chickpea and Kale Sauté

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium proteinThis is my first recipe in our new house in Fountain Hills, AZ! I’m so excited. So what better way to celebrate than with some KALE! But seriously, I made this recipe because it was so super easy. Not only easy but DAIRY FREE, GLUTEN FREE, VEGAN and PALEO! Plus calcium, protein and fiber.

What makes it so cheesy is the nutritional yeast. I use Bragg Nutritional Yeast. I found mine at Vitamin Shoppe but Amazon has it too. I use it to make Baked Cheesy Kale Chips too. If you don’t know about nutritional yeast, I use it as a substitute for cheesy flavor. It’s tangy like a sharp cheese and melts up pretty good. I even shake it on my popcorn.

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium proteinI found this recipe at www.fannetasticfood.com, made a couple of tweaks and bam, yummy cheesy chickpea kale salad!

The directions are so easy peazy. Put everything in a saute pan, saute for 5 – 10 minutes and serve warm or cold

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium protein

I cooked mine for a good 10 minutes because I like my cooked kale really soft but if you still like a little crunch, 5 minutes worked good.

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium protein

Easy Peazy "Cheesy" Chickpea and Kale Sauté - Vegan, Gluten Free and Paleo
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Paleo, Vegan, Gluten Free, Dairy Free
Ingredients
  • 1 can garbanzo beans (chickpeas), rinsed and drained
  • 2 cups fresh kale, stems removed and leaves torn into little pieces
  • 2 Tbsp water
  • 2 Tbsp nutritional yeast flakes
  • 1 Tbsp extra virgin coconut oil
  • 1½ tsp lemon juice
  • ¼ teaspoon garlic powder
  • 1.4 teaspoon ground ginger
  • pinch salt/pepper to taste
Instructions
  1. Put all ingredients in a saute pan, cook on medium for 5 to 10 minutes. 5 minutes for a crunchier kale, 10 minutes for a softer kale.
  2. Serve warm or cold.
  3. See, I told you it was easy peazy :)

 

 

Blue Cheese and Honey Figs

Blue Cheese and Honey Figs

fig blue cheese honey fruit fiber potassium sweet nutritious healthy antioxidants

Fresh figs make me all kinds of giddy and happy. Since they are seasonal, I don’t get to eat them as often as I would like. I usually have to wait well into Summer to enjoy my favorite fruit so imagine my surprise and delight when my grocery store had figs already, in late April. I may have squealed aloud in the store – whoops.

I love figs for their sweetness, the quick shot of fiber, high potassium levels, calcium, phosphorus, vitamin C, skin healing properties, etc. Read this little post about all the awesome goodness of the fig. I knew they were healthy but didn’t realize how healthy until I read up on them. 

My favorite fig treat is simple but oh so decadent. Just wash gently, slice into quarters, sprinkle with blue cheese crumbles and drizzle with some organic honey.

fig blue cheese honey fruit fiber potassium sweet nutritious healthy antioxidants

Blue Cheese and Honey Figs
 
Prep time
Total time
 
Blue Cheese and Honey Figs
Author:
Recipe type: Dessert
Serves: 1
Ingredients
  • 2 fresh figs
  • 1½ tablespoon blue cheese crumbles
  • 1 tablespoon organic honey
Instructions
  1. Gently wash and dry figs.
  2. Quarter figs.
  3. Sprinkle with blue cheese crumbles.
  4. Drizzle with honey.
  5. Prepare to make your mouth happy.

 

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Kefir – My Favorite Probiotic

Kefir – My Favorite Probiotic

I have to tell first off that I absolutely despise yogurt. I can’t stand it. I don’t like the texture or the super sour the taste and smell. I’ve tried it so many times thinking that maybe this time will be different but no. I want to like it so bad because of the probiotic benefits. The only way that I can tolerate it is to put it in my protein shakes.

wallaby kefir organic probiotic fermented milk dairy good bacteria immune systemThe story continues to the last time I was at my local grocery store. I noticed a probiotic drink called kefir. The dairy manager happened to be standing right there and asked if I had ever tried kefir. I explained my disgust for yogurt and turns out that he and I shared the same opinion. Surprisingly he said that he loved kefir. Since I’m always trying expand my foodie knowledge, I gave it a go.

Result? I LOVE KEFIR! 

So what is kefir and why is it different than yogurt? 

First of all, our guts are the heart of our immune systems so it’s very important to keep bacteria in balance to keep our immune systems strong. With a good immune system, you have the best chance to fight off illness without antibiotics or medicines. Good health starts with a good immune system.

Probiotics are essential for keeping your gut healthy. Consuming probiotics has numerous benefits.

probiotic immune system healthy bacteria fermented protein calcium digestion vitamin b

www.probiotics-for-health.com

Kefir is defined below. For the full description, go here:

Kefir is a fermented milk product that originated centuries ago in the Caucasus mountains, and is now enjoyed by many different cultures worldwide, particularly in Europe and Asia. It is slightly sour and carbonated due to the fermentation activity of the symbiotic colony of bacteria and yeast that make up the “grains” used to culture the milk (not actual grains, but a grain-like matrix of proteins, lipids, and sugars that feed the microbes). The various types of beneficial microbiota contained in kefir make it one of the most potent probiotic foods available.

Besides containing highly beneficial bacteria and yeasts, kefir is a rich source of many different vitamins, minerals and essential amino acids that promote healing and repair, as well as general health maintenance. (2) Kefir contains high levels of thiamin, B12, calcium, folates and Vitamin K2. It is a good source of biotin, a B vitamin that HELPS the body assimilate other B vitamins. The complete proteins in kefir are already partially digested, and are therefore more easily utilized by the body. Like many other dairy products, kefir is a great source of minerals like calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy. (3)

Bacteria differences in yogurt and kefir each perform different tasks.

probiotic immune system healthy bacteria fermented protein calcium digestion vitamin bYOGURT: The beneficial bacteria found in yogurt help keep the digestive tract clean and provide food for the friendly bacteria found in a healthy gut. They pass through the digestive tract and are called “transient bacteria.” Meaning when it’s there, it does it’s job and then it’s gone. It doesn’t hang around.

Yogurt is food for the bacteria in the colon. Yogurt only lasts 24 hours while kefir lasts indefinitely. Yogurt helps to ensure that good bacteria grows and remains stable so it is important.

probiotic immune system healthy bacteria fermented protein calcium digestion vitamin bKEFIR: The bacteria in kefir, on the other hand, can actually colonize the intestinal tract and hangs out for a long time continuing to do it’s job. Kefir also contains a lot larger range of bacteria as well as yeasts. So while yogurt may contain a handful of different strains of bacteria, kefir may contain many more than that.

Kefir has more strains of beneficial bacteria and good yeasts; over 50 in homemade kefir, while yogurt only has 7 to 10. Kefir bacteria act like a SWAT team entering into the colon and attaching themselves to the colon, pushing away other harmful substances. It has been said that antibiotics cannot kill kefir – it is that strong. If you are someone that routinely takes antiobiotics, this is really important.

The other great thing about kefir is the amount of good yeasts. There is not much said about yeasts but they are extremely important. It is the good yeasts that put the fizz in kefir. They dominate and kill and control pathogens in the gut. They clean house and strengthen the gut, making it harder for pathogens to dominate and parasites to exist.

I’ve also read that even lactose-intolerant individuals can tolerate kefir as it soothes the tummy because the “good” bacteria have digested the lactose in the milk. For example, the actual lactose left in kefir is 1% or less. So, kefir is 99% lactose free. It also boasts more protein, B vitamins and more relaxing amino acid tryptophan than yogurt.

probiotic immune system healthy bacteria fermented protein calcium digestion vitamin b

I usually drink my kefir (always organic) straight up but I also use it in my protein shakes and make delicious salad dressings with it. My go-to flavor is vanilla for most things but I use plain for cooking or salad dressings (ranch, goddess, bleu cheese, ceasar, etc). I prefer Wallaby kefir but I hear that Trader Joe’s kefir was ranked #1 by Taster’s Choice.

probiotic immune system healthy bacteria fermented protein calcium digestion vitamin bI’m so happy that I gave kefir a chance because my diet lacks probiotics and they are essential to our immune system.

Be good to your gut.

 

 

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Blueberry Chia Seed Jam

Blueberry Chia Seed Jam

blueberry chia seed vegan jam jelly fiber healthy protein calcium iron magnesium gluten free

I don’t think I will ever in my lifetime purchase jam or jelly from the store again. Not after making this super easy, incredibly good, ubber nutritious jam. Anyone, even people that aren’t really into the whole “eating right” thing will love this jam. It’s THAT good!

This jam makes me giddy for several reasons:

  • Only 3 ingredients
  • Gluten-free
  • Loads of antioxidants
  • No sugar added
  • Fiber, protein, calcium, iron, magnesium, vitamin C
  • Can be made with so many different fruit options depending on what you love
  • No one will know how healthy this is unless you tell them
  • Another great way to sneak in your chia seeds. Did someone say almond butter and chia seed jam sandwich?

blueberry chia seed vegan jam jelly fiber healthy protein calcium iron magnesium gluten free

Because this recipe doesn’t call for the traditional canning method, it will only keep in the fridge for a couple of weeks. For that reason I only make small batches at a time. I find that 1 cup of fruit combined with the honey and chia seeds fits in a half pint Ball jar.

I made a couple of thin small coconut flour flat breads and rolled them up into little crepes. You could even add a little ricotta. I’m absolutely doing that next time.

blueberry chia seed vegan jam jelly fiber healthy protein calcium iron magnesium gluten free

 

Blueberry Chia Seed Jam
 
Prep time
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Author:
Recipe type: Gluten-Free, Vegetarian
Ingredients
  • 1 cup blueberries (fresh or frozen)
  • 1 tablespoon chia seeds + 2 tablespoons of water
  • 1 tablespoon raw honey
Instructions
  1. In a small bowl, combine chia seeds and water. Let it sit for 10 minutes.
  2. While the chia is sitting, heat up the blueberries in a small saucepan over low heat.
  3. Soften the blueberries and mash with a potato masher.
  4. After the chia seeds have absorbed the water for 10 minutes, add the chia seeds and honey to the blueberries and continue heating on low.
  5. Once everything is combined, mash the mixture as much as you like.
  6. Pour jam into Ball jar and put in fridge.
  7. The jam will thicken up as it cools.
  8. **if you don't like all of the seeds, you can run the mixture though a Nutriblender once it has cooled down a little bit**

 

Love those chia seeds!

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Portabella Pizza

 

Portabella Pizza 

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Occasionally there is a misconception about folks who watch what they eat.  That we don’t want or crave delicious food.  I’m no fool, I want pizza!

For example, this weekend my friend ate a frozen pizza, the WHOLE pizza actually.  Of course in my head all I could think about was how bad I wanted pizza.

By tweaking the recipe a bit, I get to enjoy pizza and therefore I don’t obsess about it.  It’s when I deny myself that I have a harder time harnessing the willpower and could potentially make a bad decision.  So since I don’t like to say no to myself very often, I created a delicious healthy alternative.  When I want pizza, I make pizza.

Prep time: 5 minutes, Cook time: 25 minutes, Makes 1 serving

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Ingredients (use organics when available): 

  • 1 large portabella mushroom
  • ½ tbsp. olive oil
  • 2 tbsp. pizza sauce
  • ½ cup low-fat or vegan mozzarella cheese
  • toppings of your choice (I used black olives & piquante peppadew peppers)

Preheat oven to 400.  While oven is preheating gently wipe mushroom cap with a damp paper towel.  You don’t want to put it under the faucet to wash as mushrooms absorb a lot of water.  Next, using the edge of a spoon or a grapefruit spoon, scrape the gills and stem from the underside of the mushroom.  Place mushroom on cookie sheet sprayed with cooking spray or use a non-stick cooking mat and cook for 10 minutes on the middle rack.  (What this does is draw the moisture out of the mushroom so that your pizza isn’t a big watery mess.)  After 10 minutes, remove the mushroom from the oven and soak up the collected water with a paper towel and brush lightly with olive oil.

Now the fun part.  Spread pizza sauce in the cap and spread ½ of the mozzarella on it.  Next put whatever toppings you like then cover them with the remainder of the cheese.  I put my toppings between the cheese layers because I find it helps keep them nice and cozy in the mushroom cap.

portabella pizza steps 1 thru 4

Put your masterpiece back in the oven for 10 – 15 minutes depending on how well done you like your pizza.  Once cooked let stand for 2 – 3 minutes if you can wait that long.

While your pizza is cooking, here are some great portabella mushroom facts:

  • Per the USDA, one portabella mushroom has more potassium than a banana.
  • When it comes to fresh produce, only mushrooms contain significant amounts of selenium.  Selenium plays an important role in the human immune system and the thyroid system.
  • Mushrooms have significant amounts of three B-complex vitamins: riboflavinniacin and pantothenic acid. The B vitamins help release energy from the fat, protein, and carbohydrates in food.
  • Mushrooms are an excellent source of copper, a mineral that the body needs to produce red blood cells and for other functions.

Calories: 22     Fat: 0.17g     Carbs: 4.26g     Protein: 2.1g

portabella steps 5 thru 7

Now eat up and feel a little smug that you got to have your pizza and eat it too!

Sneak Peek:  Look for an upcoming recipe for a pizza crust using cauliflower?  What the deuce?