Mushrooms

http://www.mushrooms.ca

When I was younger (just like many others), mushrooms were gross. I couldn't stand the thought of them, let alone the fact that they looked like mutant umbrellas. In high school, biology classes taught me that mushrooms are a type of fungus, all the confirmation I needed to avoid these growing diseases. I can honestly say experimenting with different foods has helped educate me and provided the necessary motivation to maintain healthier decisions. Once you realize certain foods are full of health and not harm, it's easier to want to consume more of it….especially if you have ways of making it taste great.

There are many types of mushrooms to experiment with, yet all of them have amazing nutrients to offer. Here are a couple to consider:

Skeletal System: Mushrooms are rich in Vitamin D which enhances calcium absorption and in turn improves bone strength. 

Cancer: Research has shown there is a compound in mushrooms that has proven to reduce the risk of many different cancers, especially prostate and breast.

Diabetes/Heart Health: Mushrooms are cholesterol free and have a low glycaemic index. In other words, mushrooms are a super food to anyone, especially those affected by diabetes. When consuming mushrooms, they will not affect blood sugar levels. Being packed full of antioxidants, mushrooms will help lower the prevalence of heart disease which is more prone in diabetics. 

Weight loss/Management: Mushrooms are full of fiber and contain protein, yet negligible amount of fat and carbohydrates. The unique types of proteins found in mushrooms are known to have anti-viral, anti-bacterial and anti-cancer properties. Vitamins and minerals in this super food include potassium, B-Vitamins, Copper, Phosphorus, Vitamin D, Selenium and Folate. All of which have countless benefits to a healthy lifestyle.  

I've only mentioned a handful of benefits, but as usual, I encourage you to research this super food more. From immune system boosts to promoting healthy skin and hair, mushrooms are definitely worth a second chance in your diet. Oh and did I mention mushrooms are gluten free?

-Let's eAt!

Credits:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=97

http://www.mushrooms.ca/nutrition/health.aspx

http://www.powerofmushrooms.com.au/health-nutrition/health-nutrition/

Turkey Bacon Wrapped Chicken Breast with Creamy Spinach Sauce

Ingredients:

Turkey Bacon

Boneless, Skinless Chicken Breast

Cream Cheese

Spinach

1 cup of plain greek yogurt

Worcestershire sauce

Fresh String Beans

Red Potatoes

Cayenne Pepper

Mrs. Dash (tomato basil)

Garlic Powder

Mrs. Dash (lemon pepper)

Seasoned Salt

1. Pre heat oven to 350 degrees F. Wrap turkey bacon around chicken breast. Season with Mrs. Dash (tomato basil), garlic powder and black pepper and place wrapped breast in a shallow baking pan. Bake for about 30 minutes.

2. While chicken is baking, cook red potatoes until tender. Add string beans and cook until string beans are bright green. Season and set aside.

3. To make the sauce, in a medium pan add about 1/2 a cup of cream cheese, 1 cup of greek yogurt, 1/4 of a cup of worcestershire sauce, and a generous amount of spinach. Season and mix sauce components together.

4. That's it…no really…you're done.

-Let's eAt!

Thai Chicken with Roasted Brussel Sprouts

Ingredients:

Brussel Sprouts

Chicken Thighs (with this recipe I used boneless/skinless but I've done it with bone-in/with skin before and it turned out just as great) 

Peanut Butter

Salsa

Brown Sugar

Cumin

Curry Paste

Curry Powder

Cayenne Pepper

Plain Greek Yogurt

Chinese 5 Spice (optional)

Garlic Powder

Sea Salt

1 garlic clove

Olive Oil

1. Pre heat your oven to 400 degrees F

2. While the oven is heating, grab a medium sized bowl to make your sauce in. Mix about 1 cup of peanut butter, 1 cup of salsa, 1 tablespoon of brown sugar, 1 teaspoon of cumin, 1 teaspoon of curry powder, 1 teaspoon of curry paste, 1/2 teaspoon of cayenne pepper, 1 cup of plain greek yogurt, a pinch of chinese 5 spice, 1 chopped garlic clove, and 2 teaspoons of curry powder.

3. Mix ingredients until uniform and set aside

4. Take a sauté pan and add olive oil. Heat oil and add your thawed chicken thighs to the pan. Cook thighs thoroughly, seasoning with garlic powder and a pinch of sea salt.

5. While the chicken is cooking, take your brussel sprouts and cut the bottoms off. Remove outer layers and wash them. Place them in a shallow baking pan. Season with olive oil, sea salt and black pepper. Make sure the olive oil, salt, and black pepper are evenly distributed on the sprouts. Place the pan in the oven and bake for 30-40 minutes, shaking the pan every 10 min for even roasting.

6. Once chicken thighs are done, slowly add your sauce. Reduce heat and let it simmer with the thighs for about 15 minutes.

7. Once the brussel sprouts are done, remove from oven and plate with chicken. That's it!

*Note: Every time I cook this meal, I make it with chicken thighs. However, this is a versatile dish that can easily become vegetarian (mushrooms or tofu) or something for the seafood lovers (scallops or shrimp). I served this meal with brown rice but you can use whole wheat pasta as well. 

-Let's eAt 

Asparagus

I've been getting a lot of positive feedback from starting this blog so I truly appreciate the love and support. My goal is to inspire people to want to eat better. This is not a diet blog, it's a lifestyle blog. When I see people sharing my posts and when I receive pictures of food prepared because of me and when I get phone calls requesting certain ingredients… all of it is motivation. Thank you guys so much for the love….keep it coming!

The most common request has been regarding my health benefit posts. A lot of people have been asking me about several different vegetables. I promise I have them all written down and I will please the masses! Today, we will focus on the the benefits of Asparagus.

http://www.squidoo.com/asparagus-season

Asparagus was never really my favorite vegetable as a child. We didn't eat it often, but when we did, my mom had her ways of making us clean our plates. Most of them were creative tricks only a mother could play on her innocent kids, but it got the job done. Now that I am having a constant love affair with food, Asparagus has worked its way off my hit list. I wasn't surprised by the benefits this veggie has to offer. Here are the most common ones:

1. Cancer Fighting: Asparagus is full of compounds that break down carcinogens and free radicals to help prevent the development of cancers such as breast, bone, colon, and other cancers.

2. Aging: According to research, asparagus contains high concentrations of antioxidants that protect the body against skin damaging free radicals, slowing the aging process and preventing brain function from declining

3. Natural Diuretic: This veggie helps release fluids that may be stored, which rids the body of excess salts. This is especially good for water retention in women during PMS, those with high blood pressure and those with heart-related issues.

(speaking of the heart…)

4. Heart and blood health: Asparagus contains a lot of soluble fiber, which has been proven to reduce the risk of heart disease. This soluble fiber and other nutrients also helps lower the risk of diabetes by enhancing the ability of insulin to transport glucose into the cells.

5. Digestion: Asparagus contains nutrients that play an essential role in digestive health…which can be a little messy if you aren't prepared because this veggie is a natural laxative. It also helps curb appetites.

Vision health, aphrodisiac, prevention of birth defects, and pain relief are amongst the many other things asparagus has to offer. I know some of you are wondering why it makes your urine smell a little…um pungent. There is a compound that when broken down, releases a sulfur containing chemical when you urinate. Don't panic, it's harmless. The funny thing is, not everyone is able to detect this scent. So if asparagus is for dinner, don't get caught sniffing around in the bathroom!


-Let's eAt!



Credit:
http://voxxi.com/2013/08/08/health-benefits-of-asparagus-weight-loss/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12
http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know

Lemon Spiced Shrimp with Spaghetti Squash

Ingredients:

Shrimp (deveined and shelled)

Worcestershire sauce

Spaghetti Squash

Small white onion

2 garlic cloves

Mrs. Dash (lemon pepper)

Black pepper

Seasoned salt

Honey

Parsley

Olive oil (This time I used a Mediterranean blend by Pompeian. It has Extra Virgin Olive oil, Canola oil, and Grapeseed oil. However, extra virgin olive oil is a perfect substitute)

1. Thaw the shrimp and rinse them. Place in a ziploc bag and set aside (shopping bag works too, just make sure it doesn't have any holes in it!)

2. In a bowl, mix the ingredients of the marinade together 

     1/4 cup of fresh lemon juice (about 2 whole lemons)

     1/4 cup of Worcestershire sauce

     1 tablespoon of chopped garlic

     1/2 small white onion

     1 tablespoon of chili powder

     1/2 tablespoon of black pepper

Pour marinade into the bag with shrimp, remove as much air as possible, close the bag and refrigerate for 30 minutes. *This marinade is perfect for grilling the shrimp as well, which is a great alternative for this dish is if you have a grill*

3. While waiting on the shrimp, take your spaghetti squash and cut it in half. Use a spoon to scoop out the seeds.

4. Take a large microwavable bowl and fill it about half way with water. Place one half of the squash face down into the water and place the bowl in the microwave for 15 minutes. Once finished, remove squash from water (carefully) and set aside to cool. Do the same for the other half.

5. Once both halves have cooled, use a spoon to scoop the squash (which will come out as spaghetti strands) into a bowl. Remove excess water and season with seasoned salt, Mrs. Dash lemon pepper, and black pepper. Set aside

6. In a medium pan, heat olive oil (enough to cover the bottom) and add shrimp. Cook shrimp until pink, which should take about 5-6 minutes. Be careful not to overcook the shrimp. 

7. Once done, mix the shrimp with the spaghetti squash. Top with worcestershire sauce and honey.

-Let's eAt

Chicken and Asparagus

Ingredients:

chicken thighs (with bone and skin this time)

fresh asparagus

black pepper

Mrs. Dash (onion and herb seasoning)

black pepper

garlic powder

seasoned salt

olive oil

1 onion

1 green pepper

2 garlic cloves

1. In a pan, heat and add olive oil (enough to coat the bottom)

2. Dice green pepper and onion. Add to the pan. Cook veggie medley for about 5 minutes. 

3. Add the thighs to the pan, skin down, and cook for about 15-20 minutes. Season. Once skin has a nice brown  color, turn the thighs over, season, and cook until done. Add a pinch of seasoned salt over each thigh.

4. In another pan, add heat and olive oil

5. Dice garlic and add to the olive oil. Cook garlic for a minute.

6. Cut the ends of the asparagus, rinse and dry with a cloth or paper towel. Add them to the garlic and sauté them for about 10 minutes or until they turn bright green. Season.

7. Remove asparagus from heat and serve with your chicken thighs.

This meal is very quick and very simple. Whether you enjoy this for lunch or dinner, this easy recipe won't take long to whip up. Disclaimer: I don't know how familiar some of you are with asparagus, but after consumption…um how to I put this….your urine will smell funny. No need for alarm, stinky pee is normal. 

-Let's eAt!

Broccoli

http://bonnieplants.com/growing/growing-broccoli/

One of my favorite vegetables of all time is definitely broccoli. I don't know what it is about this weird looking baby tree, but I can't get enough of it. Whether it's raw, steamed, or anything in between, my mom never had to be creative to get me to eat it. As I got older, I really appreciated the heath benefits broccoli had to offer.

It should not be a surprise that broccoli has several benefits, but it may be surprising that broccoli is in the cabbage family. Health benefits include:

1. Cancer: Broccoli has several cancer fighting properties that are effective in preventing the development of several cancers including prostate, cervical and breast cancers while also improving the health of your liver.

2. Detox/Diet: Broccoli has 3 phytonutrients that have a strong influence on detoxifying the body. It also has loads of fiber to help with digestion, prevents constipation, and helps to draw out unhealthy levels of cholesterol.

3. Skeletal Health: High in calcium and vitamin K, essential in bone health and osteoporosis prevention.

4. Antioxidant: With high concentrations of vitamin C, this veggie can help with improving the absorption of iron and fight off the common cold.

5. Heart Health/Blood Health: Broccoli may be able to prevent or even reverse blood vessel lining damage that can be caused by inflammation due to blood sugar issues. In turn, because of the high levels of soluble fiber broccoli can help maintain low blood sugar.

6. Reduce Inflammation/Allergies: Broccoli contains omega 3 fatty acids, which have anti-inflammatory benefits. These benefits help fight allergies and inflammation. 



Broccoli has a lot of protein in it with low calories. From eye health to skin health, broccoli has a lot more to offer than some realize. There are loads more benefits that broccoli offers, so I encourage you to do more research on this little gem if you want to learn more. If you were never a fan of this guy, give him another chance. He's not all that bad!

-Let's eAt

Credits:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

http://www.naturalnews.com/039187_broccoli_health_benefits_risk_factors.html

http://www.forbes.com/sites/juliewilcox/2012/07/01/health-benefits-of-broccoli/

Sweet Whiskey Cream Chicken

Ingredients:

Boneless, skinless chicken thighs

1 can of evaporated milk

1/4 cup of Honey Whiskey

Olive oil (extra virgin)

3 tablespoons of Yellow Mustard

3 tablespoons of Honey Mustard

3 garlic cloves

1-2 large broccoli crowns

Garlic powder 

Mrs. Dash (table blend)

Sea salt

Lemon pepper

1. In a med pan, cook the thighs in olive oil until done. Season with Mrs. Dash, garlic powder and a pinch of sea salt. Remove the thighs from the pan and set aside. Keep what was left over in the pan from the thighs cooking. You will be adding it to the whiskey sauce.

2. In a separate pan, add olive oil and heat. Dice the garlic cloves and add to the heated olive oil. Cook for about 3 minutes, then add the honey whiskey. Cook at a light boil for 5 minutes, stirring constantly.

3. Stir in the 2 mustards into a uniform mixture. Then slowly stir in the evaporated milk. Pour in the remaining chicken thigh goodness that was left in the pan. Stir sauce until there is an even consistency. Season with a pinch of sea salt.

4. In another sm/med pot, add about a cup of water. Bring to a light boil. Cut the broccoli into bite size pieces and add to the water. Steam for about 5 minutes, or just when the broccoli turns into a bright green. I like my broccoli to have a nice crunch. You don't want to cook it too long because you'll lose most of the nutritional elements. Season with lemon pepper.  

5. Plate the chicken and broccoli, pour the cream sauce over the chicken and serve.

-Let's eAt!

Portobello Turkey Burger

Ingredients:

Pre-made turkey burger patties

Shredded carrots

Feta cheese

Spinach leaves

Shredded cheese

2 Portobello mushroom caps

2 cloves of garlic

1. Allow the burgers to thaw (if they are frozen). In a medium, shallow pan, add olive oil and allow it to heat using medium heat. Once hot, place the turkey burger patties in the pan. Cook until brown on both sides (you can cover the pan so the burgers can cook a little faster and more evenly if you're in a hurry).  Season with black pepper, garlic powder, Mrs. Dash, and a dash of sea salt. Once done, set the burgers aside on a separate plate.

2. Using the same pan and utilizing the residual drippings from the burgers, dice the garlic and add to the pan. Wash the mushroom caps and cut the stems off. Slice the stems and add then in the pan with the garlic. Cook for about 3 minutes, then add the mushroom caps. Sauté for about 5 minutes, or until the mushrooms have released their juices (you'll notice and thick liquid forming after about 5 minutes. This liquid is perfect for another sauce…but I'll save that recipe for another day). Remove from heat and set aside.

3. On your plate, place one mushroom cap upside down (like in the picture). cover with shredded carrots. Place your turkey burger on top of the carrot layer, then sprinkle feta cheese on top the burger. Add spinach leaves on top of the feta cheese and top with the other mushroom cap. I added more feta on top of the spinach leaves (I love feta cheese). I made a quick sesame garlic sauce as my condiment, (I would be more than happy to share the recipe if you want it) but it tastes just as good plain! Cut in half and serve.

This quick and easy recipe is perfect for a quick lunch or dinner paired with some sweet potato fries. 

-Let's eAt 

Olive Oil

I hope everyone had a great weekend! I've been trying my best to update this thing weekly, if not daily. Today, I want to switch it up and talk about the health benefits of olive oil.

                                               http://thearrowheadnews.com/wp-content/uploads/2013/12/FreeGreatPicture.com-7353-olive-oil.jpg

I don't know if you've noticed, but in the recipes I've posted (as well as any future recipe post) olive oil is usually a reoccurring ingredient…mainly extra virgin olive oil. I cook with olive oil religiously, replacing it with fats like butter or margarine. I can't start my meals without it! Some of you may not be familiar with olive oil, but I assure you, it would be a great addition to your kitchen! You can do anything from frying to salad dressing, it just depends on which olive oil you use. What's the difference?!?! I'm glad you asked...

*Extra Virgin Olive Oil: The oil with the highest quality. It is extracted from olives through a process where the oil is removed using only pressure and not temperature (also know as cold pressed). This process is the best way to keep all of the good stuff in the oil, as well as maintaining the olive flavor. 

*Virgin Olive Oil: Same process as Extra Virgin Olive Oil except riper olives are used.

*Pure Olive Oil: Usually a mix of the first 2 oils and refined olive oil. Refined olive oil is just fancy talk for using chemicals and high temperatures to get rid of the taste of olives that may not be in the best condition.

Now that you're an expert on the differences between the 3 common type of olive oils, let's talk about the health benefits. All of these oils basically equal out as far as calories and fat content (so moderation is key). However, because high temperatures and chemicals are used in pure olive oil, the health benefits of it are reduced. Other than that, studies have show olive oil can help with several ailments:

*Cancer: Most commonly breast cancer

*Heart Disease: Reduces cholesterol levels and the risk of heart attack

*Blood Pressure: Helps reduce blood pressure levels

*Diabetes: Enhances insulin sensitivity and helps improve blood sugar control

*Obesity: Although this is still an oil (high fat content), studies show that it can help reduce fat. Olive oil is high in monosaturated fat (which is a good thing).

*Osteoporosis: Helps improve bone thickness and calcium absorption

*Stroke: Studies show that consumption of olive oil may help prevent strokes

*Digestion: Aids in healthy digestive health

The beauty of this healthy fat is that it doesn't always have to be consumed for you to benefit from it. Olive oil can help protect your skin from damage, promote cell regeneration, improve your immune health, and promote natural hair growth. Studies even show that olive oil can help with mental illnesses like depression. I'm not saying to go out and drink 8 ounces of olive oil a day, but all you need is at least 2 tablespoons of extra virgin (daily) to benefit from the great things olive oil has to offer. 

There you have it! A brief crash course in the world of olive oil. Now stop reading and go get some!

-Let's eAt!

Credits:

http://livinggreenmag.com/2013/11/07/food-health/difference-different-olive-oils-salads-cooking/

http://www.oliveoiltimes.com/olive-oil

http://www.cnn.com/2013/02/26/health/five-things-olive-oil/

Won Ton Sliders with Edamame

Ingredients:

Ground Turkey

1Carrot

1 Onion

2 Garlic cloves

Won Ton dough

1 Green Pepper

Shredded Cheese (doesn't matter what kind of cheese)

1 Tomato

Olive oil

Edamame (Soybeans) fresh or frozen

Base seasoning (Seasoned salt, Black Pepper, Garlic Powder, Mrs. Dash) *Note: These seasonings I use as a base for all my meals, using the least amount of salt as possible. These are my favorites to bring out different flavor profiles. However, you can season your meat or veggies to your liking, just watch your salt intake!

1. Pre-heat the oven to 350 degrees (F). Then, in a med/large pan, pour enough olive oil to cover the bottom of the pan.

2. Once the olive oil is hot, dice the garlic, green pepper, and onion and add to the oil. Cook the vegetables until they are slightly tender. Slice the carrots and add to the vegetables. Cook for about 5 more minutes. Dice the tomato and set the tomato aside.

3. Add the ground turkey and season with seasoned salt, black pepper and garlic powder. These are my usual basic seasonings. Cook until it's brown.

4. While the ground turkey is cooking, fill a separate pan with water about half-way and allow the water to boil.

5. Once boiling, add a couple of small handfuls of edamame at a time. If using fresh edamame, it should take about 5 minutes to soften. If using frozen edamame, it will take a little less time. The beans should be firm, yet soft when finished. If they are mushy…you might have overcooked them :(

6. Once your edamame is done, drain and put aside. You can leave them plain or season with olive oil and a little salt. Once the ground turkey is cooked, remove from heat and put aside.

7. The won ton dough should already but precut into squares, if not….um…cut them into squares please :) Refer to the picture to see how I layered the dough. Line the square up on a flat baking pan. If you don't have a flat baking pan, a rectangular casserole dish is fine. 

8. Use a spoon to take spoonfuls of the ground turkey/veggie combo and put it in the middle of the dough square.  Don't worry about putting too much…. you'll be adding more once they come out the oven.

9. Bake the won ton sliders for about 5-8 minutes or until the edges are brown. Keep an eye on them because they cook fast!

10. Remove the sliders from the oven and begin plating them (it's easier to add the remaining toppings once they are already plated). Once plated, add another spoonful of ground turkey/veggie mix to the top, along with a couple of diced tomatoes and the shredded cheese of your choice. Serve hot

*I served this meal with a side of whole wheat angel hair pasta in case you were wondering what the extra ingredient is under the edamame*

-Let's eAt!

Coconut Soup

• 1 tablespoon vegetable oil
• 2 tablespoons grated fresh ginger
• 2 scallions
• 2 teaspoons red curry paste
• 4 cups vegetable broth (you can use chicken broth too)
• 2 cans of coconut milk
• mushrooms
• 1 lime for juice
• Cilantro
• Garlic
• Pepper
• Garlic powder
• Tofu (chicken breast or shrimp would also work. I was trying something different with the Tofu)

1. Cook the scallions, garlic, and ginger together in a large pot. Stir in veggie broth and let it simmer for 30 minutes. Cut tofu into cubes, add to the broth.
2. In a separate pan, Heat vegetable oil and cook mushrooms for 5 minutes.
3. Stir in red curry paste and lime juice until it's mixed together with the mushrooms.
4. Return to the large pot and stir in the coconut milk (it may look a little weird but it'll look better once it's mixed in with the broth)
5. Add the mushrooms/lime/red curry paste mix to the large pot.
6. Add the seasonings and cilantro and flavor it how you like it.

I served this with steamed brown rice and spooned the soup around it. This is great, quick and easy recipe that tastes amazing. Those who are skeptical about coconut milk, I assure you the soup tastes nothing like coconut!

-Let's eAt!

Humble Beginnings

Hi!

I'm new to this blogging thing so bear with me and my virgin lingo. I don't know if I'm supposed to introduce myself or tell you why I started blogging in the first place. What I will say is, I love food.

The purpose behind this blogging journey is to share my experience with food and hopefully encourage those to make heathier and smarter choices when it comes to eating. I read a quote a couple months ago that went something like this:

"Food is what you make it. It can be a fast medicine or a slow poison."

I had already made a conscious effort to "eat right" but after reading that, I was encouraged to continue my food journey, and hopefully persuade some to join me!

It was always natural for me to eat healthy, because I started out that way. My mother made a decision in her 30's to stop eating pork and beef. So naturally, when my brother and I came into this world, our diet consisted of poultry, seafood and lots of fruits and vegetables. She also never graced us with "artificial" drinks like "hugs" or sodas. I didn't have kool-aid for the first time until college! Now don't get me wrong, I knew what unhealthy food looked and tasted like. As a clueless child, I was naturally attracted to everything that wasn't necessarily good for me. My brother and I had our ways to get what we wanted through outside sources :) (thank you to all of our family and adopted family who provided us with our forbidden treasures)  Now that I'm older and my health decisions affect me, I appreciate the way my mom did things. We had a lot of home cooked meals and quality family time. Those moments set up the blueprint to my current, active lifestyle.

In these blogs, I will post recipes and health tips that I have tried and tested. I love trying new things so if there is something you want to try, but are hesitant, I would be more than happy to do my research on it and test it. This world is full of diets and "get skinny now" gimmicks and I just want to be healthy. Healthy doesn't have to hurt. A lot of people are used to the pleasure of hamburgers and cheese fries and I am one if them. But you don't have to sacrifice taste to get the best experience out of every bite.

No I am not a certified nutritionist, but by trade I am a scientist. I've been associated with the world of research for many years now. This doesn't make me an expert on the things that I post, however, I am a true researcher indeed (normally my husband is my guinea pig, but most of the time, I am). My food decisions and "experiments" have lead me to a healthier lifestyle and a fit "temple". As I continue to blog and post, I hope that in time, it will give you a chance to get to know me.

Ok, enough rambling! Let's eAt!