Kale Stir-Fry

Deep green kale contains the highest levels of antioxidants of all vegetables.
It contains more calcium and iron than any other vegetable.A single portion contains twice the recommended daily amount of vitamin C, which helps the vegetable's high iron content to be absorbed in our bodies.One portion also gives about a fifth of the daily calcium(for healthy bones) requirement for an adult.Kale is rich in selenium and flavonoids, which helps fight cancer, and it contains magnesium and vitamin E for a healthy heart. The range of nutrients kale provides will keep skin young looking and healthy.Kale also contains indoles, which can help lower "bad" cholesterol.Extremely rick in carotenes to protect the eyes.

Practical tips
Wash kale before use as the curly leaves may contain sand or soil. Don't discard the outer, deep green leaves,these contain rich amounts of carotenes and indoles.Kale is good steamed or stir-fried.It is like spinach, shrinks a lot during cooking, so make sure you add plenty to the pan.

Kale Stir-Fry recipe

Ingredients
1 lb 10oz/750g fresh kale
2 Tbsp.coconut oil
1 onion, chopped
4 large garlic cloves, finely chopped
2 red bell peppers, thinly sliced
1 carrot, peeled and grated
3 1/2oz/100g tiny broccoli florets
pinch of dried chili flakes
1/2 cup vegetable stock
4 oz/115g fresh bean sprouts
sea salt
pepper
handful of chopped cashews(to garnish)
cooked brown rice and lemon wedges(to serve)

Method
1.Using a sharp knife, remove any thick central cores from the kale.Stack several leaves on top of each other,then cut across them into fine shreds;repeat until all the kale is shredded.Set aside.
2.Heat a large wok or saucepan with a lid over high heat for 30 seconds.Add the oil, swirl it around to coat the bottom, and heat for 30 seconds.Add the onion and stir-fry for about 3 minutes,then add the garlic, bell peppers,and carrot and continue stir-frying until the onion is tender and the bell peppers are starting to soften.Add the broccoli and chili flakes,and stir.
3.Add the kale to the wok and stir, then add the stock and salt and pepper to taste. Reduce the heat to medium, cover, and simmer for about 5 minutes, until the kale is tender.
4.Remove the lid and allow any excess liquid to evaporate. Use 2 forks to mix the bean sprouts through the other ingredients,then adjust the seasoning,if necessary.Serve the vegetables on a bed of rice,with cashews sprinkled over, and lemon wedges on the side for squeezing over.

Click on the video below to see how easy it really is to make a nice warm kale salad.It really looks delicious and its full of wonderful nutrients for your body.



Enjoy!!
Sylvie Thibert

Healthy Tomato sauce

The tomato is one of the healthiest salad foods because it contains lycopene, which offers protection from prostate cancer, and compounds to help prevent blood clots.
They also contain several other antioxidants including quercetin and lutein (they both help to prevent cataracts and keep heart and eyes healthy).Tomatoes are low in calories but high in potassium (helps regulate body fluids) and contain useful amounts of fiber.They contain salicylates, which have an anticoagulant effect.
One medium tomato contains nearly a quarter of the day's recommended intake of vitamin C for an adult.
Practical tips
The more red and ripe the tomato is, the higher its content of lycopene.The tomato peel is richer in nutrients than the flesh and the central seed part is high in salicylates, so avoid peeling and don't seed unless necessary.

It is always preferable to purchase organic produce if possible.

Healthy Tomato Sauce

Ingredients
1 Tbsp.coconut oil
1 small onion, chopped
2-3 garlic cloves, crushed
1 small celery stalk, finely chopped
1 bay leaf
1 lb/450g ripe organic tomatoes,peeled and chopped
1 Tbsp.tomato paste(organic), blended with 2/3 cup water
few fresh oregano sprigs
pepper

Method
1.Heat the oil in a heavy-bottom saucepan.Add the onion, garlic,celery, and bay leaf, and gently sauté,stirring frequently, for 5 minutes.
2.Stir in the tomatoes with the blended tomato paste.Season with pepper to taste and add the oregano.Bring to a boil, then reduce the heat, cover,and simmer, stirring occasionally, for 20-25 minutes, until the tomatoes have completely collapsed.If liked, simmer for an additional 20 minutes to give a thicker sauce.
3.Discard the bay leaf and the oregano.Transfer to a food processor and process until a chunky puree forms.If a smooth sauce is preferred,pass through a fine nonmetallic strainer.Taste and adjust the seasoning,if necessary. Reheat and use as required.

Click on the video below for a wonderful raw
fresh tomato basil sauce. The only thing that I would do differently is that I would not add that amount of cheese to the dish(preferable if the cheese is organic).It would be best for everyone to add their own individual amounts.A great option for the pasta would be brown rice pasta or Ezekiel pasta.



Enjoy!
Sylvie Thibert

2 Great Tasting Quinoa Breakfasts

Quinoa (pronounced "keen-wah")is the mother of all grains.It is also sold as a dry product, much like oatmeal flakes. It is a great way to add a complete protein to your healthiest way of eating.It is a good source of dietary fiber, high in magnesium and iron.Quinoa is gluten-free and considered easy to digest.It is definitely a high-protein breakfast food.
The following educational video about Quinoa will give you a better idea of this "Superfood".



Recipe #1 Quinoa cereal with fresh fruit

Prep and cook time: 20 minutes

Ingredients:
1/2 cup organic Quinoa
1 cup water (or you can also use coconut water)
sea salt to taste

Topping
1/2 cup rolled oats
1/2 cup blueberries
2 Tbsps. pumpkin seeds
2 Tbsps. sliced almonds
Top with 1/2 cup of dairy-free milk alternative (almond milk or coconut milk)
1 tsp. honey (pure maple syrup or agave nectar)

Directions:Preparing Quinoa
1. Place well rinsed Quinoa with water and salt in a saucepan, cover and bring to a boil.
2. Turn the heat to low, keep covered, and simmer for 15 minutes.

Quinoa Breakfast
1. Divide Quinoa between two bowls, adding one half of the rolled oats on top.
2. Top each bowl with half of the blueberries, pumpkin seeds and almonds.
3. Serve with almond milk and honey.

Serves 2

One of my readers sent me the following recipe, its sounds delicious! Thank you Caroline.

Recipe #2 Warm and Nutty Cinnamon Quinoa

Ingredients
1 cup coconut milk
1 cup water
1 cup organic Quinoa (rinse Quinoa before cooking)
2 cups fresh blueberries
1/2 tsp. ground cinnamon
1/3 cup chopped pecans or walnuts

Directions:
Combine milk,water and Quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed.Turn off heat; let stand covered 5 minutes.Stir in blueberries and cinnamon(you can also add a little stevia to sweeten); transfer to four bowls and top with pecans and walnuts.

The video below is a quick way to see just how easy it really is to make such a quick, delicious and nutritious breakfast for everyone in the family.



Enjoy!

Sylvie Thibert

Delicious Strawberry Smoothie

Strawberries are extremely rich in vitamin C(an average portion contains the entire recommended daily amount for an adult).They help to boost the immune system and help wound healing, prevent arterial damage, promote iron absorption, and strengthen blood vessel walls.They rank high in antioxidant activity which helps prevent some cancers.Strawberries can also help lower "bad" blood cholesterol. Lastly, they are a good source of fiber, folate and potassium.

Practical tips
Try to always choose organic strawberries. Choose strawberries that look plump and glossy; dull ones are usually past their best. Smaller strawberries tend to have more flavor.Store in a container with air holes, in a refrigerator, for up to three days, but bring them to room temperature before using them.

Strawberry Smoothie recipe

Prep and cook time: 5 minutes

Ingredients:
4 large organic strawberries
1/4 cup low-fat plain yogurt (organic if possible)
1 cup fresh squeezed orange juice
1 Tbsp. tahini (sesame paste)
1 medium size banana (greenish-yellow)
1/2 tsp. vanilla (organic)
1 Tbsp. honey (pure maple syrup or stevia are good options)

Directions:
1. Remove stems from strawberries and wash.
2. Blend all ingredients in blender until smooth.

This health-promoting smoothie recipe provides a wonderful combination of flavors and nutrition to your healthiest way of eating.The addition of tahini(protein) helps keep you satisfied for a longer period than your usual smoothie.

Type in the address below to view a demonstration of a very good smoothie recipe.They suggest adding agave nectar if you are diabetic (comes from a cactus, doesn't cause an alteration in your body's blood sugar levels).Worth viewing for sure..check it out...

http://www.youtube.com/watch?v=WK2Qo88D_tQ

These smoothie recipes are excellent for breakfast, really helps you start your day on the right foot.

Enjoy!

Sylvie Thibert

Healthy Sesame seed bars

Sesame seeds help lower "bad" cholesterol.They contain two special types of fiber "sesamin" and "sesamolin"which help prevent high blood pressure and helps to protect against cardiovascular disease.
Sesamin is a powerful antioxidant in its own right and has been shown to protect the liver from damage.The seeds are particularly rich in copper,which may be of use to arthritis sufferers because it is thought to have an anti-inflammatory action, reducing pain and swelling.
The sesame seed also contains the minerals iron,zinc,calcium and potassium in varying quantities.

Practical tips
Store in a cool, dry, dark place in an airtight tin.Sesame seeds can be eaten raw or lightly toasted in an oven on low heat, but do not overcook-this destroys some healthy fats. Sprinkle the seeds on vegetables such as broccoli or spinach before serving or add to grain salads.Tahini,a sesame seed paste can be added to hummus, smoothies or dips.

Sesame Seed Bar recipe

Prep time 10 minutes

Ingredients
1 cup raw walnuts or raw almonds
1/2 cup sesame seeds
1 1/2 cups pitted dates
1 1/2 cups raisins
1/8 tsp. sea salt (optional)

Directions
1. Pulse all ingredients in food processor until mixture holds together when pressed.
(just long enough so it holds together without turning into a paste.)
2. Press mixture into 9-inch square pan,and chill. Cut into squares to serve.

Makes 30 1-1/2" bars

These sesame bars make a great dessert or nutritious pick-me-up any time of day and they take only minutes to prepare.

Enjoy!

Sylvie Thibert