Radicchio Kale Salad.

Radicchio is one of the most underrated superfoods around. This salad will knock your socks off!
 Ingredients:

     2 bunches of curly kale
     1 head radicchio
     1 avocado, diced into small cubes
     3 tbsp. sesame seeds
     2 tbsp. raw apple cider vinegar
     1 tbsp. light soy sauce
     1 tbsp. sesame or olive oil
     2 tsp spicy brown mustard
     1 small cucumber, chopped
     2 garlic cloves, minced
     1 handful of nori
     Sea salt and black pepper to taste

Directions:

Cut the stems off of the kale then chop radicchio and kale to desired size. Combine all of your vegetables into a large bowl. Combine Oil, soy sauce, vinegar, mustard and garlic in a small bowl and whisk together. Toss salad in dressing and sesame seeds and refrigerate for 2-4 hours before serving.

Health Benefits of radicchio:
1. Radicchio, like other vegetables high in antioxidants, boost overall health, wellness, and energy. Dark red radicchio has an antioxidant score of 3,537 per 100 grams.

2. Antioxidant-rich foods support the body’s metabolism.

3. Radicchio neutralizes free radicals in humans, and helps fight cell damage. With its high ORAC (Oxygen Radical Absorbance Capacity) score, radicchio fights the cell damage to DNA that may lead to coronary heart disease, diabetes and cancer.

4. Radicchio promotes weight loss by being high in fiber. High fiber foods can make you feel full, and keep you feeling satiated longer.

5. Radicchio is full of minerals like Calcium, Iron, Potassium, Zinc, Copper, and Magnesium.

6. Radicchio is full of vitamins like Vitamin C, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Vitamin B-6, Folate, Vitamin A, Vitamin E. The human body often absorbs vitamins and minerals more effectively from fresh vegetables than from supplements.

7. Chicories, like radicchio, contain a substance called inulin, which naturally helps to regulate blood sugar levels. Diabetes is linked to heart disease and stroke, so by controlling blood sugar levels with chicory patients can lower their risk of cardiovascular disease and complications.

8. Health benefits of chicory include its effectiveness at fighting intestinal worms and parasites, aiding in digestion and colon cleansing, and helping to cleanse the blood, liver and circulatory system of harmful toxins. A healthy circulatory system supports overall fitness.

9. Radicchio promotes bile production. Increasing bile salts can improve digestion and reduce cholesterol. Reducing cholesterol directly benefits organ health and vigor.

10. The dark red color of radicchio is also important. The red color in fruits and vegetables denotes phytonutrients such as lycopene, ellagic acid, quercetin and hesperidin. Their phytochemical properties are beneficial in regulating blood pressure levels, lowering bad cholesterol levels, and reducing the risk of certain types of cancer.

Ultra-processed

Baking Swap.

1

 UNSWEETENED APPLESAUCE
SWAP FOR: OIL OR BUTTER

Fruit for fat? Yeah. For sweeter recipes like brownies and fruity muffins, this swap is a definite winner. Applesauce offers the same consistency as butter or oil, but with zero fat, a little extra natural sweetness, and fewer calories (though it will add a touch more sugar). It even works in boxed mixes! Try it in some blueberry muffins for a twist on classic flavors.

2

 AVOCADO PUREE
SWAP FOR: BUTTER

Doubting this swap? We did, too—until we whipped up some dark chocolate avocado cookies. Mashed or pureed avocado has a similar texture to butter with more heart-healthy fats and a smooth, rich taste that pairs perfectly with chocolate. We're looking forward to trying this swap in many batches of brownies and cakes to come!

3

 MASHED BANANAS
SWAP FOR: OIL OR BUTTER

This one is similar to the avocado swap but it's a whole lot sweeter, and ripe bananas add potassium and fiber to our favorite recipes. It's a proven star in sweet stuff, too (banana bread, am I right?). And when combined with other baking fat swaps, it's easy to make an oil and butter-free banana bread as delicious as traditional recipes.

A PROVEN STAR IN SWEET FOODS, RIPE BANANAS ADD POTASSIUM AND FIBER AS WELL AS FLAVOR TO OUR FAVORITE RECIPES.

4

 PRUNE PUREE
SWAP FOR: BUTTER

Prunes don't always get the best reputation when it comes to taste and versatility, but 1/3 cup of prune puree can easily replace a stick of butter in denser baked goods. It's also great for dark and dense cookies, brownies, and even cakes.

5

 RICOTTA CHEESE
SWAP FOR: CREAM CHEESE

Ricotta—even the whole milk variety—is a lighter option than cream cheese when it comes to the calorie count. And it bakes into an excellent cheesecake with a lighter, fluffier texture.

6

 MARSHMALLOW FLUFF
SWAP FOR: BUTTER AND SUGAR (FROSTING)

It's legendarily sweet, but marshmallow fluff actually contains fewer calories and less sugar than conventional frosting. Bonus: having leftover fluff for some super quick s'mores.

7

 GROUND FLAX SEED
SWAP FOR: OIL OR BUTTER

Rich in omega-3 fats and with a distinct nutty flavor, ground flax seed is one of the most surprising fat swaps out there. Mix three tablespoons of ground flax with one tablespoon of water for a paste that subs in for every tablespoon of oil or butter. Ground flax is perfect for recipes that already have a strong nutty flavor. And here's a fun fact: One tablespoon of ground flax plus 2-3 tablespoons of warm water makes a "vegan egg" and can be used as an egg replacement, too.

Greek Yogurt Mac and Cheese

This recipe is creamy, delicious and so easy!

*2 cups whole wheat or gluten free farfalle pasta
*1 cup grated sharp cheddar
*1 cup grated pecorino romano
*1/2 cup plain 0% greek yogurt
*Salt, pepper and garlic powder to taste

Cook pasta al dente. Drain, but make sure to keep 1 cup of starchy pasta water. Place 1/2 cup of pasta water in a pot on low heat. Slowly add the cheese and stir. Add greek yogurt and stir until smooth. Add pasta until completely coated. You may add more pasta water for desired consistency. Season to taste. Enjoy.

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Peanut Butter Dip.

This recipe is packed with protein and low in calories. Great for after the gym!

Ingredients:

Small container (6 oz.) of 0% vanilla or chocolate greek yogurt

1 tablespoon organic peanut butter

1 teaspoon agave syrup

Cinnamon to taste

Blend all ingredients together (I melt the peanut butter first) and serve with fresh fruit slices.

GMO Free.

• Arrowhead Mills: GMO-free providers of baking mixes and flours found in both natural health food stores and regular supermarkets.
• Braggs: GMO-free providers of seasonings and liquid products such as; Apple Cider Vinegar, Liquid Aminos, etc. Can be found in both natural health food stores and regular supermarkets.
• Eden Foods: GMO-free providers of canned goods, noodles, tamari, miso, vinegar and Asian foodstuffs.
• Natural Choice Foods:  GMO-free roviders of frozen dessert products.
• Purity Foods: GMO-free makers of spelt-based noodles, snacks and other goodies.
• Rapunzel: My all-time favorite chocolate company.  They also sell speciality oils.
• Spectrum Oils: GMO-free manufacturer of speciality oils, cooking oils, salad oils and natural shortening.
• Genisoy: Uses only certified GMO-free soybeans for their many soy products.
• Earth’s Best: Baby food manufacturer uses non-GMO ingredients.
• Healthy Times: Baby food manufacturer uses non-gmo ingredients.
• Bob’s Red Mill: GMO-free provider of baking mixes and specialty flours.
• Pamela’s Products: Provider of luscious gluten-free baking mixes sources non-GMO ingredients.
• Whole Foods Store Brands: Whole foods has made the commitment to sourcing its ingredients from GMO-free sources.
• Cascadian Farms: Provider of frozen entrees, juices, frozen vegetables and fruit, yogurt and other foods.
• Imagine Foods: GMO-free provider of soy and rice milk as well as broth and other foods.
• Muir Glen: Source of canned goods and vegetable juice uses gmo-free foods.
• Thai Kitchen: Source for coconut milks and Asian ingredients sources gmo-free ingredients.
• Amy’s Kitchen: GMO-free source of canned soups, chilies, boxed and frozen meals.
• Nature’s Path: Manufacturer of cereals and snack bars made with ingredients sourced gmo-free.
• Annie’s Naturals: Manufacturer of BBQ sauce, salad dressings and other condiments sourced from gmo-free ingredients.
• San J: GMO-free manufacturer of soy sauce, shoyu and tamari.
• Tradition Miso: Manufacturer of miso pastes that are made from GMO-free ingredients.
• Barbara’s Bakery: Manufacturer of cookies sources from gmo-free ingredients.
• Lundberg Family Farms: GMO-free provider of rice and wild rice foods including raw rice, soups and convenience foods.
• Walkers: Provider of the best shortbread cookies ever as well as other sweet treats.
• Fantastic Foods: Provider of hummus, falafel, risotto couscous, soup and other mixes with gmo-free ingredients.
• Vitasoy: Manufacturer of soy-based foods sourced from gmo-free ingredients.
• Clif: Manufacturer of energy bars sourced from gmo-free foods.
• Kettle Chips: GMO-free manufacturer of potato and tortilla chips.
• Que Pasa: Manufacturer of tortilla chips and other Mexican foods sourced from non-gmo ingredients.
• Garden of Eatin: Manufacturer of chips, salsas and other snack foods.
• French Meadow Bakery: Manufacturer of bread and baked goods using non-gmo ingredients.
• White Wave: Manufacturer of soy products including tofu and tempeh using gmo-free soy.
• Bearitos: Manufacturer of snack foods and dips using gmo-free foods.
• Chaffin Family Orchards: Is committed to GMO-free foods and sells an assortment of goods including olive oil.
• Cultures for Health: All starters and products sold at Cultures for Health are GMO-free.
• Grindstone Bakery: GMO-free provider of wheat- and gluten-free bread.
• Pure Indian Foods: GMO-free provider of grass-fed ghee.
• To Your Health: Provider of gmo-free sprouted breads and sprouted flours.
• Trader Joe's : GMO-free provider on their personal products. All labels with Trader Joe's, Jose's, Ming's, etc. are GMO-free
• US Wellness Meats: Provider of pasture- and grass-fed meats free of GMO supplemental feed.
• Zukay: Provider of live cultured condiments and salsa free from GMO.
• Wisconsin Healthy Grown Potatoes: GMO-free potatoes.

Sweet and Spicy Almond Butter.

Ingredients:

2 cups roasted almonds

1 tablespoon local honey

1/2 tablespoon ground cinnamon

1/2 tablespoon cayenne pepper

1 tablespoon olive oil

Place the almonds in food processor and process until finely ground. Add the rest of the ingredients and blend until desired consistency. 

I'm possible.

Baking.

Greens and Pesto.

Ingredients:

• 1 cup uncooked quinoa
• 1 cup uncooked green lentils
• 2 medium zucchini, sliced 
• 1 cup frozen edamame
• 3 handfuls spinach

• 1/2 avocado 
• 1 large garlic cloves
• 3 tbsp extra virgin olive oil
• 1/4 cup water
• fine grain sea salt, to taste 
• 1 cup lightly packed basil leaves 
• juice from half a lemon

Cook lentils and quinoa as recommended on package. Saute zucchini and edamame with a drizzle of olive oil in skillet until golden brown and cooked to your liking. Place spinach in skillet at the last minute to wilt the leaves. Place avocado, garlic, olive oil, water, basil, lemon juice in a food processor and blend until smooth. Layer veggies over quinoa and lentil mixture. Dress with pesto, season and enjoy!

3-D Food?!?!

http://qz.com/86685/the-audacious-plan-to-end-hunger-with-3-d-printed-food/

Avocado.

breakfast.

Sugar. Sugar

DIFFERENT NAMES FOR HIDDEN ADDED SUGAR




*Amazake

*Barley Malt

*Birch Syrup

*Blanco Directo

*Brown Rice Syrup

*Buttered Syrup

*Cane juice

*Caramel Coloring

*Caramelized Foods

*Carbitol

*Carob Powder

*Caster/Castor

*Corn Syrup

*Custard powder

*Date Paste

*Demerara

*Dextrin/Dextrose

*Diglycerides

*Disaccharides

*Diastatic Malt

*Diatase

*D -Tagalose

*Ethyl Maltol

*Evaporated Cane Juce

*Falernum

*Florida Crystals

*FOS

*Fruit Juice Concentrate

*Fructooligosaccharides

*Fructose

*Glucose

*Glycerine/Glycerides

*Glycol/Glycerol

*Golden Syrup

*Grenadine

*Gur

*Hexitol

*Hickory Syrup

*High Fructose Corn Syrup

*Hydrolysed Starch

*Inversol

*Isomalt

*Jaggery

*Jallab

*Jiaogulan

*Jus de canne

*Karo Syrup

*Lactose

*Levulose

*Licorice Root

*Malitol

*Malt Dextrin

*Malted Barley

*Malt Syrup

*Maltodextrin

*Maltose

*Mannitol/Mannose

*Maple Syrup

*Marshmallow

*Misri

*Mizumi

*Molasses

*Monoglycerides

*Monosaccarides

*Muscovado

*Muscovy

*Nectars

*Neotame

*Orgeat

*Palm Syrup

*Panela

*Panocha

*Peckmez

*Pentose

*Pine Syrup

*Polydextrose

*Polyglycerides

*Poplar Syrup

nuts 4 nuts.

What your cravings mean.

Very Helpful.

http://www.fitsugar.com/How-Deal-Sugar-Coffee-Chocolate-Alcohol-Cravings-18176788

Snack Attack

U.S. manages disease, not health

A very insightful article from Andrew Weil.

http://www.cnn.com/2013/03/08/opinion/weil-health-care

Grains N Thangs

Wild Style Grains N Thangs


Serves 4

Ingredients:

2 cups low sodium chicken broth

1 cup fine grained bulgur wheat

½ lemon, zested and juiced

¼ cup slivered almonds, toasted

¼ cup chopped mint leaves

1 tsp red pepper flakes

Directions:

In a medium saucepan, bring broth to a boil over high heat. Remove from heat, add bulgur and lemon zest, cover and let sit for 5 to 7 minutes or until bulgur has absorbed all the liquid. Transfer to a serving bowl, mix in almonds, mint, red pepper, lemon juice. Salt and pepper to taste.

Anti Inflammatory Pyramid

Thank you Dr. Andrew Weil.

Pesticides.

The most nutrient dense botanical on earth.

http://researchmoringa.com/Nutritional_Values.html

Great Gadget!

Must have!
http://zinganything.com/product/aquazinger

Healthy Tofu Recipes

http://www.wholeliving.com/142637/healthy-tofu-main-course-recipes/@center/144884/healthy-dinners

feel better.