Vegan Autumn Glow Soup

Ingredients

• 1 butternut squash, halved and de-seeded
• 1 acorn squash, halved and de-seeded
• 1 medium head cauliflower (about 4 cups florets)
• 1 tablespoon coconut oil, divided
• 1 yellow onion, diced
• 1 honey crisp apple, diced
• 1 teaspoon fresh sage
• 32 ounces vegetable broth (or chicken broth if not vegan)
• 2 tablespoons maple syrup
• 1/4 cup coconut milk (or cream if not vegan)
• pumpkin seeds for topping

Instructions

1. Preheat oven to 400 degrees F. Line baking sheet with parchment paper, and arrange squash and cauliflower evenly on sheet.
2. Coat vegetables with 1-2 teaspoons of coconut oil and season with salt and pepper.
3. Bake for an hour until tender and golden brown.
4. In large pot, sauté onion over medium heat in coconut oil until beginning to caramelize. Add apple and cook until softened.
5. Scoop acorn squash and butternut squash out of skin and add to soup pot along with cauliflower. Stir in sage and season with salt and pepper.
6. Stir in broth and bring soup to a low boil.
7. With an immersion blender, puree soup until creamy.
8. Stir in maple syrup and cream.
9. Serve warm with a sprinkle of pumpkin seeds, if desired.

not my recipe from Love & zest 

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Cream of Broccoli Soup

Ingredients

• 4 tablespoons butter 
• 2 stalks celery chopped
• 1 small yellow onion diced
• 3 cloves garlic minced or pressed
• 8 cups broccoli florets include the stalks if you prefer.
• 4 cups vegetable stock low sodium
• 1 teaspoon Italian seasoning
  
• 1 cup heavy cream or to taste
•  ¼ cup grated parmesan cheese
•  salt and pepper to taste

For Serving:

•  lemon juice
• croutons
• olive oil
  
• fresh herbs like basil or parsley

Instructions

• In a large pot or a dutch oven, over medium heat, melt the butter.
• Add the celery and the onion, and saute until the veggies are softened (2-3 minutes). Add garlic, and cook for 30 more seconds.
• Add the washed broccoli florets and stalks if using, and cover with chicken or vegetable stock. Season with Italian seasoning, half cover with the lid and simmer until the broccoli is tender.
• Add the heavy cream, and simmer until the cream is warmed up.
• Blend the soup using an immersion blender in the pot, or transfer to a high powdered blender for a super smooth soup
• Return the soup to the pot, and stir in the parmesan until it melts. Adjust the seasonings to your preference (salt & pepper). Serve with a drizzle of lemon juice, olive oil, homemade croutons, and garnish with fresh herbs.

Notes:

• You can use all broccoli florets in the soup, or chop up the stems and use them too. It’s up to you. The stems are full of fiber and flavor, so there’s no need to waste them! 
• To reduce the amount of fat in this recipe, you can use half in half rather than heavy cream. The soup won’t be quite as creamy, but it will still be tasty. 
• Store leftovers in an airtight container in the fridge for up to 3 days. This soup reheats well in the microwave or on the stove top. 
• To freeze, add to a freezer-safe container and store in the freezer for up to 3 months. Thaw and then reheat to serve.
  

 not my recipe, read it, saw it being healthy wanted to share it with all. little sunny kitchen

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Anti-Inflammatory Veggie Soup with Turmeric

Ingredients

• 1 onion, finely diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 3 celery stalks, sliced
• 12 oz potatoes (340 g), peeled and cubed
• 2 tsp cumin
• 1 tsp turmeric
• 2 tsp paprika
• 1-inch ginger piece, peeled and grated
• 1 tsp salt
• Freshly ground black pepper to taste
• 4 cups low-sodium vegetable broth (880 ml)
• 1 tbsp tomato paste
• 8.5 oz crushed tomatoes (240 g)
• 6 oz red lentils (170 g), dry
• 2 cups baby spinach (60 g)
• ½ cup fresh parsley (14 g), finely chopped
• 1 tbsp lemon juice

Instructions

Sauté veggies

1. Place a large pot over medium heat and add the onion, garlic, carrots, celery, potatoes and spices (cumin, turmeric, paprika, ginger, salt and pepper).
2. Sauté everything in a splash of water for 5 minutes, stirring frequently.

Add liquids & lentils

1. Add the vegetable broth, tomato paste and crushed tomatoes. Stir and bring to a boil before adding the dry lentils and mixing everything well.

Cook

1. Turn the heat to low, cover the pot and let your soup simmer for 15 minutes until the lentils are cooked and the potatoes are tender but not overcooked.

Add kale, parsley & lemon juice

1. Season with more salt and pepper to taste, then add the spinach and let simmer for five more minutes.
2. Turn off the heat, add the chopped parsley and lemon juice and divide between serving bowls. Enjoy!

Notes

• Instead of fresh spinach, you can also use sturdy greens like kale.
• Popular swaps include sweet potatoes, winter squash, brown lentils and green beans! Find more ideas in the article above.
• Make sure to always add black pepper when using turmeric powder in your recipe to increase the health benefits.

this recipe from nutriciously site 

 

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14 Foods You Can Indulge Without Gaining Weight

Contrary to popular belief, you don’t have to survive on a diet of celery, salad, and boiled chicken breast, feeling “hangry” all the time if you intend to lose weight. As a matter of fact, being full and enjoying nutritious, filling meals will really help you combat all those junk food cravings and stay healthy without putting on any weight. In this article, we’ll list 14 nutritious foods you can eat as much as you want without feeling guilty or afraid that you’ll gain weight, and some of these will surely surprise you.

1. Chickpeas (and other legumes)

What makes food promote weight loss? Some might say that a low-calorie count determines that, but that's not the best way of looking at it, as even a very small piece of candy or chocolate can be quite low in calories, but eating that will not make it beneficial for weight loss at all. The key is in the energy density, or how many calories there are in a product compared to its weight. By choosing foods that have a lower energy density, you'll be able to eat plenty of nutritious food and lose weight.

 

One group of such foods are legumes, and especially chickpeas, which will not only fill you up and keep you full thanks to their high fiber and protein content but they also have a low-calorie count per gram. The hearty and filling legumes are a must-have weight loss and maintenance companion, especially if you don't cook them with too much oil. Related Article: The 10 Healthiest Beans and Other Legumes 

 

2. Boiled potatoes 

Speaking of filling foods that are good for weight loss, boiled potatoes have also somehow made the list. You might find this surprising since potatoes are so carb-heavy, but it turns out that eating potatoes boiled can actually promote weight loss rather than prevent it. 

 

This is because boiled potatoes, especially cold ones, contain a type of starch called resistant starch, which acts like soluble fiber in your gut and makes you feel full for a long time. Apart from that, resistant starches have been found to contain half the calories of regular starch in one gram, so by boiling your potatoes instead of frying them, you're ultimately both lowering your daily caloric intake and preventing overeating, all because potatoes are so filling.  

 

3. Fish

Chicken and turkey breast are the most common recommendations for animal protein that won't cause weight gain, especially since they're so easily accessible and relatively affordable. However, limiting yourself to those options can be boring, and an excellent alternative to add to your rotation is fish. 

 

Any fish will do, and luckily, there are so many fish varieties to choose from. Interestingly, one study even found that people who eat fish typically consume fewer calories by 11% than those who eat beef. Also, fish contains those famous omega-3 fats, which, apart from fueling your brain and making you healthier, were also proven to decrease the appetite in those who are overweight. 

 

4. Berries

 

 

Berries are not the most filling foods out there, but they are quite low in calories, so they make an excellent snack for those who like to watch their weight. The best thing about berries that all of them are very high in antioxidants, which makes them not only a tasty but also a very healthy snack. Apart from that, berries come in a huge variety - blueberries, raspberries, strawberries, cranberries, just to name a few, so it's impossible to get bored of them.  

 

5. Zucchini and eggplants

Both zucchini and eggplants have a very low energy density and caloric count - 17 calories in a portion of zucchini, and 25 in a portion of eggplants (when cooked without oil). At the same time, both veggies are so very versatile in terms of the ways you can eat them and quite affordable, so you can really make them a reliable staple food that won't make you gain weight or break the bank. 

 

6. Eggs

Yet another excellent protein source is eggs. Contrary to popular belief, eating egg whites alone isn't better for weight loss and muscle gain because about half of an egg's protein content is in the yolk, as we discussed previously in an article about popular egg myths. Instead, eat the entire egg and don't waste the yolk. 

 

Eggs are quite beneficial for weight loss and maintenance because they are quite filling as well, with studies showing that eating eggs for breakfast can promote weight loss and improve the Body Mass Index (BMI) in the long term compared with bagels. 

 

7. Citrus fruit

Like berries, citrus fruit are a wonderful snack because they are very low in calories and high in vitamins. Compared to berries, however, citrus fruit may actually be a little bit more filling, since they contain more fiber and a low dose of pectin, a chemical capable of slowing down digestion and making you feel fuller. 

 

There is also some scientific evidence suggesting that grapefruit, in particular, is beneficial for weight loss, so if you like the bitter taste of the fruit and are currently on a weight loss journey, it's a great match for you.

8. Broth

If you want to learn only one lesson from this article, let it be "eat more soups". Not only are they primarily made of water, making them very low in calories per volume, they're also more filling than you'd expect, with several studies showing that people who eat soup often stay fuller for longer, consume fewer calories and are more likely to maintain their perfect weight. 

 

One study even found that participants ended up consuming 20% fewer calories during a meal that included vegetable soup and a normal lunch meal than the controls who only ate only the lunch meal, so if you want to stay fuller and consume fewer calories, try having broth or a broth-based soup before an actual meal.

 

It's best to opt-out of cream-based soups if your goal is weight loss, however, as the fats in the cream can increase your calorie intake. 

 

9. Cauliflower(and other cruciferous vegetables)

 

Welcome the group of vegetables that are your best friend if you're losing weight, but also if you're trying to eat healthily. Cruciferous vegetables, which include cauliflower, cabbage, kale, and broccoli, just to name a few, are all packed with antioxidants and very high quantities of fiber while simultaneously being among the least calorie-dense foods out there. 

 

A definite bonus is that you can also use these vegetables in a huge variety of ways - in soups, salads, curries, smoothies, and just as a healthy snack, you name it. 

 

10. Cottage cheese

Most dairy products are quite high in fats, which significantly increases their energy density, but cottage cheese is the one exception because it's very high in proteins, but quite low in fat. Apart from that, cottage cheese is effective at satiating for a long time, with one study even concluding that it's just as filling as eggs when eaten for breakfast. No wonder so many bodybuilders and people who want to build lean muscle mass typically eat so much cottage cheese.  

 

11. Apples

The humble apple has been the go-to snack for centuries, if not millennia for good reason, and even if you're trying to limit your caloric intake, eating apples is an excellent choice. First, apples are primarily made of water, so they're quite a low-calorie snack, and like citrus fruit, they contain pectin, which is known to reduce one's appetite and food cravings. 

 

Also, remember that eating fruits whole rather than juicing them or blending them into a smoothie is more beneficial for your teeth and long term health, as well as for a more prolonged feeling of fullness, so try to eat apples, as well as any other fruit whole or cut up into pieces. 

 

12. Mushrooms 

 

 

The texture of mushrooms is very reminiscent of meat, and so it comes as no surprise that they are quite filling. Apart from that, certain mushrooms are very high in protein, and all mushrooms are an excellent source of fiber. Portobello mushrooms, in particular, were suggested to be beneficial for weight loss thanks to their ability to regulate blood glucose levels, which can reduce the food cravings one experiences and, as a result, regulate one's appetite.  

 

13. Popcorn

Let's face the hard truth - fruits and veggies can't always make our snack cravings go away. Sometimes, we need something crunchy and salty, especially on a movie night. If this resonates with you, feel free to indulge in some popcorn from time to time. Even though most popcorn varieties are a bit too salty or buttery, they will still be much better for you than a bag of chips or other snacks - a fact that was proven scientifically. 

 

This is because popcorn is a whole grain and contains a lot of nutrients and fiber. Also, it's quite large and takes up a lot of space in your stomach, which can ultimately be good because you won't be able to eat too many calories worth of it and will stay full for a while after eating popcorn. 

 

14. Shirataki Noodles

As surprising as it may sound, even noodles can benefit your weight, if you know which ones to choose, that is. Most pasta and noodle varieties are made of wheat or rice flour, which, as tasty as they may be, are quite bad for your waistline. However, a traditional Japanese noodle called "shirataki" is an exception, as these thin, translucent noodles are made from the konjac yam. 

 

These noodles are 97% water, and 3% glucomannan, a type of soluble fiber that has weight loss and other impressive health benefits. Apart from being a very filling and essentially a zero-calorie food, these noodles also improve your gut health while simultaneously making you feel less hungry, as pointed out in several studies on glucomannan. 

 

One such study even found that daily glucomannan supplementation resulted in a 2.5 kg (5.5 pounds) weight loss in obese individuals in just 8 weeks, without any other diet or exercise habit changes, which is truly impressive!

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Homemade Strawberry Bounty

A gluten-free, dairy-free, and processed sugars-free homemade Bounty. And what a bounty it truly is, with the added crushed strawberries on top! This chewy delight will be most welcome come summer.

Ingredients for bounties: 

 

Coconut flakes - 1 1/2 cups 

 

Coconut cream - 2/3 cup 

 

Maple syrup - 1/4 cup 

 

Coconut oil - 2 tbsp. 

 

Vanilla Extract - 1 tsp.

 

Frozen strawberries - 4 tbsp. (crushed) 

 

Dark chocolate - 1 1/2 bars 

 

Method of preparing the bounties:  

 

In a bowl, mix the coconut flakes, cream and maple syrup. 

 

Add the coconut oil, the vanilla and 3 1/2 tbsp crushed frozen strawberries.

 

 Line a square baking dish. Knead the coconut dough to make 9 equally sized fingers. 

 

Freeze for 30 minutes. Melt the chocolate. 

 

Dip the coconut sausages in the chocolate and chill in the fridge for 5 minutes.

 

Garnish with the rest of the frozen strawberries and some coconut flakes and serve.

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How to Remove Burnt-on Food Residue From Pots and Pans

Before you reach for steel wool, try these effective and mild methods of removing persistent food residue from pots and pans. And don’t get us wrong, steel wool is effective for burnt-on food, but it's also very harsh. Any metal scrubber or brush is, especially for fragile non-stick pans or cast iron pans. Instead, we can offer 5 excellent ways to clean any type of pot or pan. These methods utilize household staples like baking soda, dishwasher tabs, and even Alka-Seltzer, so no shopping is needed!

Baking Soda and White Vinegar

A mixture of baking soda and white vinegar is used to clean a wide variety of surfaces, and a dirty frying pan is certainly one of them. This method helps loosen any burnt-on food and scorch marks, even if your pan is badly burned. 

 

This is a powerful cleaning solution that unites abrasion and a chemical reaction created by alkaline baking soda and acidic vinegar. This method is suitable for all types of frying pans. 

 

For this method you’ll need: 

 

Warm water 

 

White vinegar

 

Baking soda. 

1. Bring a mixture of equal parts water and vinegar in a frying pan to a boil. This step will help loosen the burned-on particles. 

 

2. Remove the frying pan from the heat and empty it. Then sprinkle baking soda on any burned areas. Let the pan cool to barely warm but not too hot to handle. 

 

3. Add more baking soda and gently scrub the pan in circular motions using a sponge, plastic brush, or plastic scraper. Avoid using metal scrapers, as these are too abrasive and will damage the pan. 

 

. Pour a little bit of vinegar; the fizzing can further loosen any burnt-on bits. Continue working the product into the trouble areas of the pan. Then rinse and dry with a clean towel. 

 

The pan should look completely clean at this point. If you see any especially persistent burns, you can repeat these steps again until the pan is completely clean. You can also use one of the other methods listed below.

 

Baking Soda and Dish Detergent

Another effective solution for baked-on food is a mixture of baking soda and dish soap. Baking soda adds a scrubbing element, dish-washing dissolves grease and loosens grime, and hot water helps soak the baked-on stains. 

 

This method is suitable for stainless steel, aluminum, enamel, and copper pans, but it’s a bit too strong for cast-iron and nonstick pans. 

 

For this method you’ll need: 

 

1/2 cup warm water 

 

1/2 cup baking soda 

 

1 tablespoon dish detergent.

1. Combine all the ingredients in the dirty pan and let the frying pan soak for around an hour. 

 

2. If you’re dealing with especially stubborn burnt-on stains, you can heat the cleaning mixture in the dirty pan. Bring it to a boil, and gently loosen any stuck-on bits using a wooden or silicone spatula. 

 

3. Remove the frying pan from the heat and empty it. Let it cool down until you can handle it. 

 

4. Scrub the pan with a sponge or scrubber, and add a bit more dish soap. Then rinse and dry using a towel. Voila, the frying pan should be spotlessly clean, and shiny!

Alka-Seltzer  

Yes, you read that right. The same Alka-Seltzer that can relieve hangovers and indigestion is helpful for cleaning a surprisingly wide variety of items around the house. And your dirty pans are no exception. Like the chemical reaction between baking soda and vinegar, the citric acid in Alka-Selter creates a fizzing action that can help dissolve burnt-on food residue.

This cleaning trick can work for any type of frying pan, but please avoid cast-iron pans to preserve the seasoning. 

 

For this method you’ll need: 

 

6 Alka-Seltzer tablets 

 

Hot water.

 

 1. Fill a dirty pan with hot water and add the Alka-Seltzer tablets. Let the mixture sit and work for 1 hour. 

 

2. Empty the pan and use a sponge or plastic scrubber with some dish soap to clean away any stuck-on residue. 

 

3. Thoroughly rinse the pan, dry it with a clean towel, and you should be all done.

Lemon and Baking Soda

In this method, we’ll show you how to use a real lemon cut in half as a scrubber. This method works for any type of frying pan, and in our experience, it’s especially effective for stainless steel pans, as it gives the metal a polish and shine, along with loosening the burnt-on food particles.

For this method you’ll need:  

1 lemon cut in half 

 

Baking soda. 

 

1. Clean the frying pan using dishwashing soap and a plastic scrubber. Remove as much grime and grease from the pan as you can. Rinse the pan. 

 

2. With some water still in the pan, sprinkle a generous amount of baking soda on the surface of the frying pan. 

 

3. You can use one half of a lemon as a scrubber. The lemon juice and baking soda will react and start fizzing to loosen the burnt-on food. 

 

4. Rinse, then repeat if necessary with more baking soda and the other half of the lemon. Then give the pan one final rinse, and it should be shiny and clean.  

 

Dishwasher Tabs

Dishwasher tabs have strong grease-dissolving ingredients that can clean off leftover food particles. All you’ve got to do is presoak the dishwasher tab with some hot water in the frying pan. Note that this method may be too abrasive for non-stick pans.  

 

For this method you’ll need:  

 

1 dishwasher tab

 Hot water. 

 

1. Bring water to a boil in the dirty frying pan. Then dissolve a dishwasher tab in the water. 

 

 2. Let the water boil for 2-3 minutes. Then take the pan off the heat and let it cool down. 

 

3. Use a brush with plastic bristles to scrub and clean away the burnt-on residue in the pan. 

 

4. Empty the pan and rinse it with warm water. Dry the pan with a clean dish towel. 

 

How to protect a frying pan from burnt-on food residue

1. Add plenty of oil and let the pan heat up thoroughly before putting food in it. Pan-frying food in a dry or cold vessel will make food stick. 

 

2. When pan-frying food, let the food brown thoroughly before moving or flipping it. Shifting food prematurely can make the crispy skin stick and tear. 

 

3. Clean the stove-top before putting a pan on it. Otherwise, grease and dirt from the stove-top can transfer to the bottom of the pan. The heat will make it stick to the pan and make it very difficult to remove. 

 

 4. Wipe down a frying pan while it’s still warm with a paper towel. The burnt-on bits will come off more easily while the pan is still warm. 

 

5. Avoid over-washing your frying pans. Scrubbing too much can remove the non-stick coating or seasoning from a pan, so just wipe down the pan with paper towels whenever you can. This will also extend the life of your pots and pans.

My trick to remove burnt stains from pan.

I add water to cover the bottom of the pan well, add some onion peels and let it boil well. once it is cooled, scrub the bottom with a spatula, normally it comes out easily, or else I use a brush with plastic bristles to scrub well, then throw the water, then scrub with the scrubber and dish washing soap.

Normally before washing any pot or pan, I soak it well, scrub with the brush with plastic bristles, wash it, as it removes all the residues from the pots come out easily, easy to scrub lightly, my pots are clean. Remember to wash the brush well and hang.

 

For my iron tawa, when it is warm enough to handle, I put few drops of dish washing liquid and scrub, it gets clean, wash well, then wipe dry and keep, so it doesn't rust. 

 

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Eating These 9 Common Foods Raw Is Extremely Dangerous

We're all very well aware that eating raw meat can be really dangerous for our health, but we're still in the dark when it comes to many other food items. This is especially true in regard to plant-based foods, as most people think that all veggies and fruit can be safely consumed raw, which is just not true. Some surprising examples of plant foods that should never be eaten raw are eggplants, potatoes, and beans. Find out why these and several other ordinary foods can be dangerous when consumed uncooked below. 

 

1. Flour

Are your kids or grandkids fans of eating raw cookie dough? Many kids and even adults are, and we can hardly blame them, as that stuff is absolutely delicious. That said, no one should be eating raw dough, really, for several reasons. For one, it contains raw eggs (more on that later), but the raw flour that's another essential ingredient is no less harmful either, as it turns out. 

 

The Center for Disease Control and Prevention point out on their website that raw flour may become contaminated with dangerous bacteria like E.coli during transportation and storage, and so consuming flour raw could lead to bacterial infections. Cooking kills off all the germs lurking in flour. 

 

2. Potatoes

Potatoes are, without a doubt, one of the most common kitchen staples in existence, but it turns out that they are more finicky than they appear. For one, you shouldn't try eating potatoes raw, as they contain certain starches that our digestive system cannot handle. As a result, eating uncooked potatoes can result in bloating and other stomach issues. Cooked potatoes don’t cause the same adverse effects because heat breaks down these starches. 

 

You should also beware of green spots on potatoes and throw them away immediately.

3. Milk

Most people are largely unaware of the potential dangers raw milk poses to health because we're so used to buying pasteurized milk in stores these days. When raw, milk could contain many dangerous bacteria like E. coli and Salmonella. Data by the American Food and Drug Administration suggests that raw milk is 150 times more likely to cause digestive issues compared to all other dairy products. 

 

So, if you'll ever have the chance to drink or purchase fresh cows milk, make sure it has been boiled before drinking or using it in foods, as drinking raw milk can cause foodborne illnesses. 

 

4. Forest Mushrooms

The main problem with forest mushrooms, even when you know that it's the edible variety and not the poisonous one, is that they have been growing in an uncontrolled environment and may harbor dangerous pathogens, so cleaning, washing, and cooking them thoroughly is a must. We'd recommend staying away from picking any wild mushrooms, though, if you or someone with you isn't a seasoned professional at spotting the poisonous mushroom varieties since as much as touching certain poisonous mushrooms can pose a danger to one's health. 

 

As for store-bought mushrooms, they are most often safe to consume raw, but foodies point out that cooking them up with some spices may result in a much tastier meal.

5. Certain Beans

Beans are certainly some of the most nutritious and healthy foods out there, but you should always cook them thoroughly before eating. Uncooked kidney beans, for example, have the toxin phytohemagglutinin that causes symptoms similar to food poisoning when consumed. 

 

Raw Lima beans (pictured above), on the other hand, contain compounds called cyanogenic glycosides, a natural protective mechanism for the plant, that produce hydrogen cyanide when chewed on. Therefore, make sure to cook or at least boil all beans thoroughly before adding them to foods. 

 

6. Eggs

Raw eggs were once considered good pre-workout food, but we must point out that eating raw eggs alone or in a meal is risky due to its potential contamination with Salmonella. Eggs should be cooked at the temperature of at least 145°F (63°C) for the bacterium to die. When eggs are combined with other ingredients, in turn, the necessary cooking temperature should be increased to 160°F (71°C).

 

7. Hot dogs

Most of us wouldn't dare to eat raw meat, but some people believe it's safe to eat raw hot dogs because they have been pre-cooked and smoked, which is just wrong. According to the FDA, hot dogs, even when packaged and sealed, can become the breeding ground for the bacterium called Listeria that causes foodborne illness. Therefore, it's crucial to boil or at least microwave the hot dogs before eating.  

 

8. Eggplant

Consuming raw eggplant can be toxic, especially when they've been picked young. This is because raw eggplants contain the toxin called solanine. One average eggplant contains around 11mg of solanine, so you’d have to eat a lot of eggplants to experience any symptoms (eating 12 raw eggplants would is the lethal dose). Still, it's better to be safe than sorry, especially since some people are allergic to eggplant. 

 

9. Sprouts 

 

Adding alfalfa and radish sprouts into fresh salads was a trend not so long ago, but it turns out that you should always cook sprouts before consuming them, too. The sprouts themselves may be healthy to eat, but they grow in warm and humid conditions that are essentially a petri dish for bacteria like E.coli, Salmonella, and Listeria, all common foodborne illnesses that are present in most crops and seeds you can buy at the supermarket. 

 

The contamination issue is so widespread that many restaurants have stopped using sprouts altogether. Therefore, it's best to cook the sprouts before eating or avoid them altogether.

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Tiramisu Protein Pancakes

Low on carbs, low on fat, but high on that protein! You can always add some protein powder for that extra spike if you feel you need it. Most of us don't get enough protein simply due to a lack of knowledge- did you know an adult should consume 0.36 grams of protein per pound? This means an average person weighing 180 Ibs should consume about 65 gr (2.2 oz.) of protein per day! 

 

Starting the morning with a protein-rich meal is a great way to enjoy an energy surge and remain full well until lunchtime.

Ingredients for pancakes:  

Ground flaxseed - 8 tbsp. (alternative: 4 tbsp. psyllium husk) 

 

Almond milk - 4 cups 

 

Vanilla Extract - 2 tsp. (alternative: rum extract) 

 

Flour - 2 cups 

 

Cocoa powder - 4 tbsp. 

 

Coffee - 1 tbsp. 

 

Baking powder - 4 tsp. 

 

Cooking spray - as needed 

 

Ingredients for topping cream: 

Yogurt - 3 cups (can be soy) 

 

Honey - 2 tsp. (alternative: stevia) 

 

Chocolate sauce - as needed (optional) 

 

Strawberries - as needed (optional) 

 

Method of preparing the pancakes: 

 

Whisk together the flaxseed, almond milk and vanilla extract. Set aside and let thicken. 

 

In a separate bowl combine the flour, cocoa powder, coffee and baking powder. 

 

You can also add 2 scoops of protein powder. Now fold in the flaxseed mix. 

 

Heat a cooking-spray-coated pan over medium-low heat. Using 1/3 cup quantities at a time, pour in the pancake mix and cover with a lid. Cook each side until the sides firm up. 

 

To serve, whip the yogurt and honey and top the pancakes. You can also add chocolate sauce or strawberries. 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.

 

 

Source: A Little Rosemary and Time

 

Greek Yoghurt Porridge

A quick, classic breakfast to wake your digestive system up with something warm and satisfying. Oats will keep you full for quite a long time and the best thing about them is how forgiving they are. Mix and match the ingredients: you can also add mashed dates, orange juice, and grated apples in here.

 

Ingredients for porridge: 

 

Milk - 1 cup 

 

Greek Yogurt - 1 tbsp. 

 

Honey - 1 tbsp. 

 

Almond flakes - as needed (toasted is best) 

 

Rolled Oats - 1.5 oz. 

 

Method of preparing the porridge: 

 

Cook the oats with milk over medium-low heat. Stir frequently.

 

Once thick enough, pour into a bowl, top with the rest of the ingredients and enjoy! 

 

Chef's Tip: What we love about quick oats is how versatile they are. You can add as many toppings as you like. Pumpkin seeds, chia seeds, sesame, sunflower seeds, coconut flakes or hemp seeds are all excellent nutritious additions.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.

Baked Potato Muffins

Ingredients for Baked Potato Muffins: 

 

Russet potatoes - 5 (skin on, cut into quarters) 

 

Cheddar cheese - 1 cup (diced) 

 

Unsalted butter - 1 tbsp. 

 

Eggs - 3 (whisked) 

 

Ground black pepper - 1/4 tsp. 

 

Salt - 1/4 tsp. 

 

Cooking spray - as needed 

 

 

Method of preparing the Baked Potato Muffins: 

Place cut potatoes in a large pot, cover with water and bring to a boil, cook until tender, then drain. 

 

Meanwhile, preheat the oven to 350°F, add the potatoes to a large bowl, mash well. 

 

Combine the cheese and the butter, then add the eggs, pepper, and salt - mix well. 

 

Spray muffin tins with cooking spray and divide the potato mix among 15 cups, filling them as high as you would like - as they will not rise in the oven. 

 

Bake until golden brown - around 40 minutes. 

 

Remove from the oven and cool for 10 minutes. Serve with light sour cream and chopped chives on top.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.

Rich and Smoky Black Bean Soup

 This black bean soup with cumin seed cream is hearty and healthy dish to serve up this winter, but it is good eats any time of the year. Black beans are widely noted for their benefits to digestion and colon health, and cumin is a smoky, potent spice that will give your soup a great extra kick!

Recipe makes: 6 big servings 

 

Ingredients:  

 

1 tbsp of olive oil 

 

2 medium-sized red onions, chopped 

 

1 medium-sized red bell pepper, chopped 

 

1 medium-sized green bell pepper, chopped 

 

4 garlic cloves, minced

 

4 tsp of ground cumin

 

1 16-ounce package of dried black beans 

 

1 tbsp of chopped chipotle chilies (this can be left out for the heat conscious) 

 

7 cups hot water 

 

2 tbsp fresh lime or lemon juice 

 

2 tbsp salt 

 

1/4 tsp black pepper, to taste

 

For the cumin seed cream: 

 

1 tbsp of whole cumin seeds 

 

1 cup of crème fraiche, sour cream or yogurt (whatever's available) 

 

Salt and pepper 

 

Begin by heating the olive oil in a large skillet or pan at medium-high heat. Add the onions and bell peppers to the hot oil and sauté them until they begin to brown, for about 8 minutes. Add the minced garlic and cumin powder, stirring together for about one minute. Transfer the entire mixture to a slow cooker if you have one. If you don't that means that you will need to soak the beans in water the night before.

If you use the slow cooker, add the beans, chipotles and 7 cups of hot water. Cover and cook on high until the beans are tender. This should take about three hours. If you don't have a slow cooker and are using a regular pot, take the beans, soaked overnight, and add them to a pot with a bit of olive oil, the chipotles, the vegetable mixture, and the hot water. Cover and cook for about the same time, possibly a bit longer, once again until the beans are tender. 

 

Then, transfer the cooked bean mixture to a blender or food processor and puree until smooth. Return the puree to the remaining soup in the slow cooker or pot, stir in the lime juice and add salt and pepper to taste. 

 

For the cumin crème fraiche, place the cumin seeds in a small pan over medium heat. Toast the seeds until they are lightly golden brown. Then, remove them from the heat and begin to grind them until coarse. If you don't have a mortar and pestle, you can place the cumin for a minute in a hand blender, or you can just use extra ground cumin from the soup recipe. Then, stir the cumin into the crème fraiche, yogurt or sour cream you are using and add a bit of salt and pepper. This cream really brings out the soup's smoky flavor.

Tip: The soup is best when you keep it in the fridge because it thickens and becomes rich and creamy. The soup can also be frozen and kept for later use. Enjoy this rich and filling winter soup with friends and family!

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.