CRAZY FOR JUICE

Juicing was once popular and I think it is time to bring it back.   Forget about the high priced juice bars, for the cost of a juicing machine you can create your own customized juice recipes that fit your needs.

This is one I would like to share, I have one everyday and it provides energy,vitality and regularity as well as providing essential vitamins,minerals,fiber,amino acids,calcium and so much more.   You can get exact nutritional facts from http://www.nutritiondata.com/ for more info to customize a recipe that's right for you.

This is what you will need:

2 kale leaves stemmed

1 carrot

1/2 cucumber

1 orange

1 apple

2 sprigs of cilantro

1 celery rib

1 tomatoe

1 small chunk of ginger

Be sure to clean,peel and cut all veggies prior to juicing.   Follow manufacturers instructions on how to use your machine.   I like to alternate softer fruits and veggies with firm ones to help push the softer ones through.

Once prepped make your juice.   Yes it's that simple.

Enjoy!

Jacqui Allen

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ONE A DAY OR MULTY DOSAGE VITAMIN?

I am sure you are wondering, but this is a very important question.   Should you take a one a day vitamin or a multi dosage multy vitamin?   Well, do you remember the tv ad that said " you would have to eat this many bowls of that cereal to get the same amount of nutrients in one bowl of our cereal" commercial?   They weren't too far off from reality.   The truth is you would have to eat thousands of calories worth of food to get you daily requirements of the nutrition that you need.   This is due to many factors our foods do not provide us with the adequate amounts of nutrients our bodies need on a daily basis, because it is depleted by toxins from pollution, processing in the commercial industry and days since harvesting.   If, you are lucky enough to grow your own food, you may be getting your daily requirements.   But, most people don't have that luxury and they purchase food that has been harvested 2-3 days prior to reaching our grocery section in the supermarket (which is not so super).   Every day counts, once food has been harvested it begins to lose it's nutrional value.

So, supplementation is neccessary.   Since, most of our vitamins are water soluble, like vitamins a, all b vitamins and vitamin c, this means our bodies use and flush them in just a few hours.   We need to provide our bodies with a steady flow of both vitamins and minerals.   The way to accomplish this is by supplementing with a high quality, 3 times a day supplement ( one at each meal) that contains vitamins and essential minerals our bodies need.   this will not only help in weight loss, but in overal health.

So, bottom line do not use a one a day supplement.   Go with the 3 times a day multi vitamin.


Enjoy!

Jacqui Allen

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VEGGIE CHILI

VEGGIE CHILI

Soups and chilis are very popular during the winter season and well some aren't so health friendly.  Beans are a great source of fiber, protein (6 to 7 grams in 1/2 cup) you only get about 100 calories per 1/2 cup, They offer complex carbohydrates (mostly fiber) which can aid in reducing cholesterol.   Beans also offer some B vitamins and thiamin (long cooking times on high heat can cause some vitamin loss) and they also contain minerals like iron, phosphorous, magnesium, manganese, potassium, copper, calcium, and zinc.

You'll love this recipe because it is quick and easy, as well as good for you! You can use as many different

variety of beans you like but this is how I make it.

Here's what you need:

1 can black beans

1 can of garbonzo beans

1 can light kidney beans

1 can of italian style diced tomatoes

1/2 of red onion small diced

1 bell pepper small diced (any color is fine)

1 bay leaf

1 tsp. cumin

1 tsp. ground coriander

1 to 4 tbsp of chili powder (depends on how spicy you want it)

2 pinches of thyme

1/4 cup of lime juice (optional)

Add all ingredients to a 5 quart sauce pan (except for the lime juice)

Bring to a boil and reduce heat to a simmer.   Simmer for 30 to 60 minutes and serve.   If you want to use the lime juice add it now.

You can also make this in a crock pot, cook on low for 2 to 4 hours.

Enjoy!

Jacqui Allen

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TOMATO SALAD

When my youngest girl was in preschool she made a card about her mom's favorite things.   One of the things was "what is your mom's favorite thing to cook" well she answered "brocoli".   Brocoli? What? That was embarasing!   But, she wasn't too far off.   I had fallen into a rut of making the same old, same old with so many picky eaters in our house, I just made the same side dishes EVERY night with a variation on main meal items.   I knew I had to make some changes, after all I didn't want to be known as the "brocoli mom".   So let's talk side dishes.   When I was growing up one thing that always made an appearance at our family meals (big or small) is TOMATOES. Yes that's right I said tomatoes! They are so versatile, taste great and are good for you too. Let's go over the good for you part. Not only are they a good source of Vitamin C, but you also get vitamins A, E, K, B's and also potasium and mangenese, trace minerals and not to forget licopene and all for around 40 calories per medium size tomato (which is great if you have guests that are watching there diet) Now just a little side note: Licopene is fat soluble and that means you need a small amount of FAT to absorp it (the dressing on this salad will provide that for you) Oh yeah and tomatoes are a good diuretic which helps eliminate toxins from your body.

Tomato salad

INGREDIENTS:


Tomatoes (any variety mix and match. 1 medium sized tomato per person)
Basil (fresh or dry chopped, just enough to sprinkle on top)
basic vinegraite (recipe below)
salt and pepper to taste

Simply slice tomatoes about 1/3 inch thick, arrange around platter in a spiral slightly overlapping each slice (if you are using different colors/varieties alternate them) drizzle a generous amount of vinegraite over the tomatoes, salt and pepper to taste and sprinkle the basil on top.


NOTE: You can also add thinly sliced mozzarela or goat cheese to each slice of tomato, salt and pepper and drizzle with some balsamic vinegar for a great appetizer.


Enjoy!

BASIC VINEGRAITE

1 small glove garlic
1 cup olive or canola oil
1/8 cup red wine vinegar
1 tbsp. dijon mustard
salt and pepper to taste
stainless steel bowl and wire whisk or food processor (I like to make mine right in the processor)

Mince garlic and put in bowl or chop in food processor, add dijon mustard, vinegar and salt & pepper, blend.

Once blended continue to mix while slowly adding oil and blend well.

That's it, EASY huh? and this dressing will work for so many different salads. You can also make it with lemon or lime juice or balsamic vinegar instead of the red wine vinegar. You can also adjust amount of vinegar and oil to your taste, this is just a basic recipe.

ENJOY!

Jacqui Allen

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COULD SWEET POTATOES BE THE PERFECT FOOD?

SWEET POTATOES and I am not talking about the sticky, way too sweet, mushy kind either. Sweet potatoes are so awesome in a variety of ways. This potato is a terrific substitution for the potato any time of the year.


Providing a great amount of nutrition including fiber (1 med. sweet potatoe will provide more fiber than a bowl of oatmeal) vitamins A, C and E, postasium and beta-caroteen (4 times the recommended daily allowance) low sodium, fat and cholesterol FREE with only 120 calories for 1 med. sweet potato. So are you seeing why this is the perfect food????

Let's not forget the versatility you can bake, boil, broil, roast, grill or mash it. The sky is the limit.

Here's one of our favorite recipes.

ROASTED SWEET POTATOES WITH ROSEMARY AND SHALLOTS

SERVES 6

4 sweet potatoes peeled and cut into 1/2 inch cubes

1 tbsp. minced shallots

2 tsp. rosemary roughly chopped (fresh... if you use dried use 1 tsp. since dried has a more concentrated flavor)

4 tbsp. butter ( yes please use butter, it's not alot and it's much better for you than magarine)

canola oil

salt and pepper to taste

Peel and cut potatoes, toss in oil with the salt and pepper and the chopped rosemary. place on baking sheet and roast in a 375 degree oven for about 30 minute or until soft (not mushy) and place in serving bowl.

Melt butter and saute the shallots briefly (just until soft, it will take about 40 seconds) pour over pototoes and stir to coat and serve.

Enjoy!

Jacqui Allen

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