Fabulous Delicious Nutritious Figs

Fresh juicy exotic figs are delicious and are also powerfoods that have been around since 8,000 BC. Dried figs are tasty too and filled with even more nutrients than the fresh ones.
By |January 11th, 2017|Nutrition, PowerFoods|1 Comment

Toasted Sunflower Seeds

When you make toasted sunflower seeds it's good to make lots and keep them around for sprinkling on salads, steamed vegetables or on a grain.
By |January 7th, 2017|Condiments, Recipes|0 Comments

Sweet Vegan Papaya Pudding

This yummy papaya pudding is a very easy to make for dessert and super nutritious too.
By |December 22nd, 2016|Recipes, Sugar Free Desserts|3 Comments

Papaya Kiwi Green Smoothie

This papaya green smoothie is easy to make and so tasty. Also, it is low in calories, contains no saturated fats or cholesterol and is rich in dietary fiber and pectin.

Ingredients:

1 cup papaya, chopped
2 kiwi
2 cups Spinach
3/4 – 1 cup clean water

Directions:

1. Peel and chop kiwi and papaya.
2. Clean spinach
3. Put all ingredients in your blender.
4. Cover all ingredients with water.
5. Blend till smooth ;use the liquefy button on the blender.
6. Drink immediately.

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By |December 20th, 2016|Breakfast, Green Smoothies, Recipes|0 Comments

Pomegranate Juice Made in a Blender

I love pomegranate juice and decided to make it in a blender rather than a juicer for two reasons. This is because it is easier but mostly because when the seeds are totally broken down they add a bitterness to the juice.
By |December 20th, 2016|Beverages, Recipes|0 Comments

Exotic Meal of Quinoa with Pomegranate and Cashews

What an exotic delicious combination this quinoa with pomegranate and cashews dish is! Also, it is a very filling meal full of nutrients.
By |December 20th, 2016|Grains, Recipes|0 Comments

Fancy Pineapple Salsa

This pineapple salsa recipe is full of health the benefits of pineapple adding excitement to your party food, snacks or even a meal with this very tasty recipe.

Ingredients: 

2 cups diced fresh pineapple
2 tomatoes, chopped
3/4 cup chopped sweet red onion
1/4 cup, chopped fresh cilantro
1 jalapeno pepper, seeded and chopped (optional)
1 tablespoon olive oil
1 teaspoon ground coriander
3/4 teaspoon ground cumin
1/2 teaspoon Himalayan salt

Directions

  1. Put all ingredients in a large bowl and mix.
  2. Put in Cover and refrigerate until serving.
  3. Serve with vegetable or tortilla chips.

Another pineapple recipe:

Pineapple, Banana Turmeric Smoothie

More Healthy Vegan Dip Recipes:

Avocado Vegetable Dip

Creamy Butter Bean Dip

Yogurt Dip

Healthy Party Beverages

Easy Cheezy Vegan Nochos

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You can also learn how to plan and prepare super healthy meals with my
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Copyright © Diana Herrington www.RealFoodforLife.com

By |December 9th, 2016|Appetizers, Recipes|0 Comments

Pineapple, Banana Turmeric Smoothie

This is a delicious smoothie that is extra healthy with the turmeric and chia seeds for you. A great breakfast!

Ingredients:

1 cup fresh pineapple chunks
1 small banana
1/4 -1/2 tsp. turmeric powder
1 tbsp. chia seeds
1 cup water or coconut water

Directions: Blend on high until smooth and enjoy!

Learn To Live and Cook Health Principles the Simple Way

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By |December 9th, 2016|Breakfast, Recipes|0 Comments

Delicious Creamy Brazil Nut Milk

These nuts make a very healthy Brazil nut milk; they are high in selenium, thiamin (Vitamin B1, phosphorus, and magnesium and is simple to make.
By |December 2nd, 2016|Beverages, Recipes|0 Comments

Avocado Tomato Salad Dressing

This Avocado Tomato Salad Dressing is an easy way to jazz up any salad!
By |November 21st, 2016|Recipes, Salad Dressings|1 Comment

Red, White, Orange and Brown Pulses Are Powerfoods

So, what are pulses?  Pulses are part of the legume family; they are the dried seed of the legume plants. Pulses come in many shapes, sizes and colours such as lentils, chickpeas, black beans and kidney beans to name a few.  They are full of so many health benefits and environmentally friendly.

“pulse crops such as lentils, beans, peas and chickpeas are a critical source of plant-based proteins and amino acids for people around the globe, as well as a source of plant-based protein for animals”~ United Nations International Year of Pulses.

Health Benefits of Pulses (Beans and Lentils)

  1. Helps Reduce Risk of Cancer Especially of Colon Cancer

Several cancers including the upper digestive tract, stomach, colon, rectum, and kidneys were found to decrease with a higher consumption of beans and lentils according to a Uruguay study between 1996 and 2004.
In three other studies with 101,856 participants it was found that a higher consumption of legumes reduced the risk of colorectal adenoma. 

  1. Helps with Weight Loss

Consumers of beans had healthier nutrient consumption levels, were less overweight and had 22% reduced risk of being obese and lower compared to non-consumers in a survey between 1999 – 2002.

Also, it was found that one serving of beans per day helped with weight loss in clinical trials with 940 participants at St. Michael’s Hospital, Toronto.

  1. Lowers Risk of Heart Attack

Pulses are a heart healthy food according to Pulse Canada.  Results from the National Health and Nutrition Examination Survey (NHANES) Follow-up study indicate that men and women who consumed legumes 4 or more times per week had a 22%  reduction in heart disease risk, compared with those who consumed legumes less than once a week.

In a 25 year study with 16,000 middle-aged men in a number of countries, it was found that those who ate more legumes had 82% reduced a risk of heart attack.

  1. Improves Glycemic Index for diabetics

It was found in a study that adding beans and whole grains in the diet of diabetics there was an improvement in their glycemic index.  Also, in another study, it was found that whole grain and legume powder reduced need for insulin in patients with coronary artery disease.  Many Canadian dietitians recommend eating beans to individuals with diabetes.

  1. Filled with Good Protein

Wondering how to replace meat in your menu, add beans or lentils. They are a good source of protein, and when combined with a whole grain such as brown rice or millet they provide a complete source of protein without saturated fat.  Beans have the highest protein content of all plant foods.

Pulses provide about 10% of the total food protein consumed in the world and have about twice the protein content of most grains.  Learn more about: Protein Quality of Cooked Pulses. 

  1. Full of Healthy Fiber

Pulses are a food high in soluble and insoluble fiber. Soluble fiber binds with bile (which contains cholesterol) in the digestive tract carrying it out of the body.  A diet with fiber helps with lowering body weight according to research. Blood sugar levels can be stabilized with a high fiber diet according to research.

Why to Include Pulses in Our Diet:

  • High in protein – 1/2 cup (4 ounces) of cooked beans is equivalent to eating two ounces of lean protein. The guidelines recommend that most adults eat about 5 1/2 ounces of lean meat a day.
  • Lots of fibre – ½ cup serving of cooked dry beans has 4 to 10 grams of fibre.
  • Rich in complex carbohydrates.
  • Contain iron, zinc, calcium, selenium […]
By |November 11th, 2016|Nutrition, PowerFoods|0 Comments

Authentic Middle Eastern Hummus

This is a traditional Middle Eastern dip; it is a blend of garbanzo beans, garlic, olive oil, and tahini.

Ingredients:

2 cups cooked chickpeas
3 tablespoons extra-virgin olive oil
3 tablespoons tahini
1 1/2 tablespoons lemon juice (from 1/2 lemon), plus more to taste
1 small clove of garlic, roughly chopped
1/2 teaspoon ground cumin
Paprika
Salt to taste

Directions:

  1. Drain the chickpeas, save some of the water to use later. Keep a few chickpeas for a garnish.
  2. Put all ingredients in a blender or better is a food processor.  You can add some of the saved water if it needs it for blending.
  3. Blend until it is very smooth which will be 1 to 3 minutes. You may need to scrape the inside of the blender to blend large chunks.
  4. Taste to see if this is the hummus you enjoy. You can add more lemon juice or olive oil to make the hummus creamier.
  5. Put into a bowl, drizzle a little olive oil, sprinkle with paprika and cilantro leaves. Or garnish with few chick peas or olives.
  6. Serve with pita chips or raw vegetables. It will keep for up to a week in a sealed container in the refrigerator.

Hummus Variations:

  • Cook your own chickpeas from scratch: How to Cook Beans
  • Add more cumin for more flavour.
  • For a lemony hummus, add more lemon juice.
  • Make an olive hummus, mix in 1/2 cup of chopped green or black olives.
  • Create a nutty hummus by blending in some walnuts or pine nuts.

If time and patience allow, pinch the skins from each of the chickpeas; this will make your hummus smoother. I never do it as it does not make it taste any different and for me it is all about taste.

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You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

By |October 28th, 2016|Appetizers, Meatless Monday, Recipes|0 Comments