White Kidney Beans

White Kidney beans ( cannellini beans) are very high in cholesterol lowering fiber. They are a fat free protein when combined with whole grains! this is a great way to get the fiber and lean protein you need to keep you going strong throughout the day.

Cannellini Bean Summer Salad

1 can cannellini beans
3 organic roma tomatoes
1/4 red onion
1/2 avocado
3 TB extra virgin olive oil
2 TB apple cider vinegar
salt and pepper to taste

Open cannellini beans and rinse with water in a strainer and set aside. Chop onion, tomatoes and avocado and add to a salad bowl. Add cannellini beans, oil, vinegar, salt and pepper. Toss and enjoy!

Beef- The Fat Burner??

Many people look at beef as BAD- high in cholesterol, high in fat, but did you know that certain beef products can actually burn fat and help you loose weight?


A recent study on the Dr. Oz show researched CLA; A healthy fat found in beef. Amazingly, it found that this fat goes into cells and disrupts the triglycerides in these cells. This helps burn fat, which in turn, helps you loose weight.


CLA is only found in organic, grass fed beef products so when you are at the grocery store, be sure to put the right item in your basket!

Mamas Famous Meat Sauce

1 lb organic grass fed ground beef
2 medium organic carrots
1 organic stock celery
½ yellow onion
4 TB extra virgin olive oil
¼ cup red wine
2 large cans whole peeled tomatoes
salt and pepper to taste


In a Cuisinart, chop celery onion and carrot. Transfer mixture to large pot with olive oil and cook over medium high heat for 5 min stirring constantly. Stir in ground beef to the mixture and cook for another 5 min or until beef is mixed in well and browned.

Open tomatoes and give them a quick chop in the Cuisinart. Add them to the pot with a bit of salt and pepper and ¼ cup wine and stir well. Once sauce comes to a boil, reduce heat to a simmer and put a lid on the pot.

This sauce is best when slow cooked for about 4 hours. I would recommend putting the sauce on at about 2PM if planning on eating dinner around 6PM. Traditionally this is a pasta sauce, so I would recommend trying with brown rice pasta. It also goes great over polenta or n just plain brown rice!

servings: 6-8

Spinach

This leafy green vegetable is packed with essential vitamins minerals. We all know spinach as being high in iron, making you strong like Popeye. It is also highly concentrated with vitamin C, vitamin E, beta-carotene, manganese, calcium and magnesium. On top of that, it is also a very good source of the antioxidant zinc and a good source of the antioxidant selenium.

The special nutrients found in spinach help with different inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers.

You can enjoy spinach sautéed, in a salad, in a scramble...there are many ways to cook with it. Always remember to eat it with a little citrus. This will help your body properly absorb the iron rich nutrients.

Spinach and Mushroom Scramble

1 cup organic fresh spinach
6 eggs
1 cup sliced crimini mushrooms
1 medium shallot finely chopped
2 TB Earth Balance (non dairy butter replacement)
Salt and pepper to taste


Sauté shallot, mushrooms, and Earth Balance in skillet over medium heat for 5 min. Crack and beat eggs in separate bowl. Add eggs, spinach and salt and pepper to skillet. Stir mixture carefully, do not over stir as it will cause them to mince. Cook for about 5-7 min or until eggs are cooked to desired texture. Dish out and enjoy!
Servings 6

Garbanzo beans

These tasty beans are part of the legume family .They are commonly found in the Mediterranean diet. They go great in salad recipes, but most would know them as the main ingredient in hummus.

They are extremely high in fiber and are packed with anti-oxidants like vitamin C, vitamin E, beta-carotene, and phytonutrients. Garbanzo beans help lower LDL cholesterol levels reducing the risk of coronary heart disease. They are also known to help support the digestive tract reducing the risk of colon cancer.

Garbanzo beans help control sugar and insulin secretion for those with type two diabetes and have also been know to aid in weight management. According to WH foods,“ Participants in a recent study were found to consume fewer snacks and fewer overall calories when supplementing their regular diet with garbanzo beans. They were also found to report greater food satiety, with experiences of reduced appetite and greater food satisfaction.” If you are trying to control your intake of food, try eating some garbanzo beans in your side salad or having some hummus with your meal!

Garlic Hummus Dip

1 can organic garbanzo beans
½ cup extra virgin olive oil
1 lemon squeezed
2 TB sesame seeds
1 clove garlic

Combine sesame seeds and 2 TB olive oil in food processor. Puree. Add remainder of ingredients, squeezed lemon and olive oil to the mixture. Puree. Hummus is ready when texture is light and fluffy. Transfer to a serving dish and serve as an appetizer with raw mixed veggies or as a side dipping sauce to an entree.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58

Butternut Squash

Butternut Squashes are part of the pumpkin family. They have a slightly nutty flavor and are great in both sweet and savory recipes. Pact with beneficial nutrients, this orange fleshed vegetable is a cancer fighter. According to the book titled 100 best Health Foods, "Squash offers protection against lung cancer and is particularly rich in vitamins C and E. It also holds protective chemicals against colon cancer. "

Not enough to get you to like it? This vegetable also acts as an anti-inflammatory and may help reduce inflammation associated with asthma and arthritis. It is a great source of calcium iron and magnesium. Lesson learned: Butternut Squash is not the vegetable you want to take a pass on!

Baked Butternut Squash with Shallot and Brown Sugar

1 large butter nut squash
3TB extra virgin olive oil  (The nutrients in squash is best absorbed when eaten with a little oil)
1 medium shallot diced
2TB organic pure brown sugar
Salt and pepper to taste

Clean, peal and de-seed butternut squash and cut into inch sized cubes and set aside. In medium saucepan, saute olive oil, shallot and brown sugar over medium heat for 2-3 min ; brown sugar should be melted and shallot slightly browned. Add squash, salt and pepper and saute for 10 min.


Preheat over to 375. Pour sauteed ingredients into a medium sized baking dish and cover with lid or aluminum foil. Bake for 35-40 min. Squash will be tender when ready. This meal goes great with a roast and some nice sauteed greens!

Servings: 4

Shrimp- The Great Low Calorie Protein

This delicious sea creature is packed with selenium, vitamin B12 and vitamin D. It is a great source of omega-3 fatty acids which, if eaten weekly, have shown to improve heart cells, protecting against heart disease. 

Shrimp are also extreemly low in fat and high in protein. According to WH foods, "a 4 oz serving can give you 23.7 grams of protein (that's 47.4% of the daily value for protein) for a mere 112 calories and less than a gram of fat." This is a great way to get the lean protein your body needs to stay trim and fit!


Sauteed Shrimp in a White Wine Reduction

1lb jumbo rock shrimp
1 medium shallot finely chopped
2 cloves of fresh garlic finely chopped
3TB extra virgin olive oil
1/2 lemon
1/2 cup dry white wine


Peel and clean shrimp and set aside.Combine shallot, garlic and olive oil in a medium sized saucepan . Cook at medium heat for 2-3 min or until mixture starts to brown. Add shrimp and saute until shrimp begin to change to a pinkish orange color ( about 10-12 min). Increase heat to medium high and add half lemon (squeezed) and 1/2 cup dry white wine. Cook with lid off for another 5-7 min ( wine will cook out and  reduce into a sauce when ready.) Serve with lemon wedges and your favorite Quinoa or rice dish. It also goes great with sauteed spinach!


Servings about 4
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107

Sweet Potatoes

This vitamin A rich food is said to be a powerhouse in the world of nutrition. It is loaded with powerful antioxidants like beta-carotene, and is rich in anti-inflammatory nutrients. According to Dr Oz, sweet potatoes contain 150% more antioxidants than blueberries. 


This amazing vegitable can also help regulate insulin levels in body. According to WH Foods, "Recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism." Hard to believe that a food with the word "potato" in the title can help keep blood sugar levels down!


Many people are misinformed about this wonderful vegetable and see it as a potato or starch. They do not realize the amazing health benefits that it can provide for the body! Please follow the link at the bottom of the post to learn more.


Baked Sweet Potatoes with Caramelized Onions

3 medium sized sweet potatoes
1 medium yellow onion
2 TB extra virgin olive oil
2 TB Earth Balance ( Non dairy butter substitute rich in omega 3 fatty acids. It can be found at Trader Joes, Whole Foods and other health food stores.)
Salt and pepper to taste

In large pot, boil sweet potatoes for 20 min or until slightly tender when poked with a fork. Drain and set aside. Slice entire onion and place in medium sized saucepan. Sauté with olive oil and Earth balance for about 10 min. Onions will be ready when they start to soften and brown or caramelize. Set aside when ready.
Cut drained sweet potatoes into one inch cubes and place in medium sized baking dish. Top with Caramelized onions, salt and pepper and cover with aluminum foil. Preheat oven to 375 and bake for 35 min or until potatoes are fully cooked. Potatoes should be soft when done. Dish out and enjoy!

Makes about 6 servings
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64