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

Pistachio- The Carb Cutting Nut

Pistachios are a great healthy snack to have in between meals. This delicious nut is rich in fiber and antioxidants. Pistachios promote good heart health and aid in weight management. They are high in mono-saturated fats ( good fats) and have no trans fats ( bad fats).

Research studies have shown that eating a handful of pistachios with a high carbohydrate meal such as pasta cuts the carbohydrate intake in half. In other words, your body only thinks it is eating half a bowl rather than a whole one and digests accordingly. So if you are counting carbs and feel like splurging, go right ahead, just make sure to eat a handful of pistachios with your meal!

Spring Salad with Chicken and Pistachio

One 8 oz grilled chicken breast sliced
1/2 Avocado
1/4 cup shelled pistachios
1/2 orange peeled and sliced
2 cups organic mixed greens
2 TB Extra Virgin Olive Oil
2 TB Apple Cider vinegar
Salt and Pepper to taste

Arrange all ingredients in a salad bowl.
In separate small container mix oil and vinegar. Pour dressing on salad, top with salt and pepper, mix and serve!

Servings 2

Extra Virgin Olive Oil

I do the majority of my cooking using Extra Virgin Olive Oil. Unlike butter, which is high in fat in dairy based, this oil is full of nutrients and has many health benefits.

Many people see "oil" as being a form of fat, and therefore tend to stay away from it. In the case of Extra Virgin Olive Oil, you should do the exact opposite.

This particular oil is rich in monounsaturated fats that help break down bad cholesterol in the body, reducing the risk of heart disease while lowering blood pressure.You want to make sure you use "extra virgin" because the "virgin olive" holds the most nutrition. It holds the highest nutrition when eaten in the raw, but is still beneficial and does not loose that much nutrients when cooked at a medium heat. I cook with it and also like to top my steamed vegetables, salads or brown rice with it in the raw.

Study after study has shown that people who consume Extra Virgin Olive Oil on a regular basis are actually healthier and live longer than those who do not. So don't be shy...eat up. This is an oil that you can consume everyday, with every meal making you healthier every time you ingest it!


Check out the link below to learn more about Extra Virgin Olive Oils amazing health benefits...

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=132

Chicken- The Cancer Fighting Meat

I do a lot of my cooking with Chicken. Protein has become one of my main sources of food (there is no gluten or dairy in meat or fish on its own.) Being that I eat so much of it, I try to stick to the proteins that are lean or low in fat, chicken being one of them.
We all know that chicken is very low in fat and high in protein, but did we know that it holds cancer-protective nutrients?Chicken is a very good source of the cancer-protective B vitamin niacin.Chicken is also a good source of the trace mineral selenium which is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Another fun fact about it is that it helps protect against bone loss or osteoporosis on older people. If you eat a lot of meat chicken is a great source of protein that you can cook with and eat every day if you wanted to!


Chicken & Vegetable Saute

1 Lb of Organic Free Range Chicken Tenders cut into small pieces
2 cups of sliced Crimini Mushrooms
1 medium shallot diced
1/2 cup of sun dried tomatoes
4 cups uncooked spinach
4 TB extra virgin olive oil
Salt and pepper to taste

In medium sized skillet saute chicken, 2 TB olive oil and Shallot until chicken is golden brown and set aside.
In separate skillet saute remaining olive oil, and mushrooms until mushrooms become tender. Add chicken and shallot mixture, sun dried tomatoes and salt and pepper and saute for another 10 min or until chicken is fully cooked. Add 4 cups of uncooked spinach ( this may seem like a lot, but spinach shrinks when cooked.) Saute for another 5 min, or until spinach is cooked. Dish out and serve!

This dish goes great with Brown Rice, Quinoa, or Polenta!

Servings: 4

Quinoa- health benefits and recipe

Here is a link to a sight that explains the amazing benefits to this gluten free grain. It is a complete protein that is rich in magnesium, iron, copper and phosphorus.


http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice

Recipe: Portabella Mushroom Quinoa Pilaf

2TB Extra Virgin Olive Oil
1 Small Shallot
2 Large Portabella Mushrooms
1 Cup Quinoa
2 Cups Water
Salt and pepper to taste

In a medium pot, saute olive oil chopped shallots and sliced mushrooms for 10 min or until mushrooms soften and juices begin to flow. Add water and Quinoa and salt and pepper to taste. Bring to a boil then reduce heat and simmer for 15- 20 min. Dish out and serve!
Optional: Add a little extra virgin olive oil and some salt and pepper on top for some added Italian flavor :)

Total Servings : About 4