Tag Archives: recipes

Food Can Be A Powerful Medicine

Depending on the types of foods you choose such as processed vs. whole, fried vs. baked and sugar and salt laden vs. naturally spiced; food can be the best medicine or a health hazard.
Turmeric is a spice that falls into the ‘healthy-for-you’ category.  Well known for delivering a distinctive flavor to Indian foods, it is believed that Turmeric is a potent anti-inflammatory and has traditionally been included for arthritis holistic therapies. Although acute (short-term) inflammation is beneficial to your bodies systems, it can become a major problem when it is chronic (long-term). At that point it actually turns against the body’s own tissues?  It is now believed that chronic, low-level inflammation plays a major role in many diseases.  This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions.  If adding spices and foods that are known to reduce inflammation helps in addition to a medical regime, why wouldn’t you?
 The medicinal compounds in Turmeric are called curcuminoids, the most important of which is curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.  Unfortunately, it is difficult for the body to absorb.  It helps to consume black pepper with it, which contains piperin, a natural substance that increases the absorption of curcumin.

According to WebMD, “Turmeric is used for arthritis, heartburn, stomach pain,diarrhea, intestinal gas, stomach bloating, loss of appetite, liver problems and gallbladder disorder.

It is also used for head aches, bronchitis, colds, lung infections, fibromyalgia, fever, menstrual problems, and cancer. Other uses include depression, Alzheimer’s disease, water retention, worms, and kidney problems.”

Healthline suggests basil is a delicious herb that might help lower your blood pressure. Extract of basil has been shown to reduce blood pressure, although only briefly. Adding fresh basil to your diet is easy and certainly can’t hurt. Keep a small pot of the herb in your kitchen garden and add the fresh leaves to pastas, soups, salads, and casseroles.
If you are thinking of trying herbs for medical reasons, whether that means using the whole herb or a supplements, speak to your doctor first. Some herbs, especially in large quantities, it may produce undesirable side effects or interfere with other medications.

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Gazpacho- Our Family Recipe

  • 3 cups tomato juice
  • 2 tablespoons Olive oil or vegetable oil
  • 3 large tomatoes, peeled and seeded
  • 1 cucumber, peeled and seeded
  • 1 small onion (Vidalia or sweet onion preferred)- cut up
  • 1 small green pepper, cut up
  • 1 ear fresh corn- cut off the stalk, strings removed
  • 1 garlic clove, minced
  • 1 teaspoon sugar
  • 3/4 natural sea or kosher salt
  • 1/2 teaspoon Tabasco sauce
  • 1/3 cup ground whole wheat bread crumbs
  • 3 tablespoons balsamic vinegar

In a covered blender at high speed, blend all the ingredients (minus the bread crumbs) in batches, so not to overfill your blender vessel (I personally like a bit of chunk in my gazpacho so I pull out 1/2 cup medium chunked cucumber, green pepper, corn and add after it has been blended. If you like your soup smooth, skip this step) until blended. Put into a large bowl. Fold bread crumbs into the soup, cover and chill.

Because this is a homemade recipe I don’t have a calorie breakdown, but I think a 1 cup serving is probably around 140 calories, its mostly vegetables and is a seasonal part of healthy eating!

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Egg Dish Casserole

I’ve shared this delicious recipe when I first launched the  Paula’s Healthy Living website but wanted to share it again with all of my new followers.  It’s one of my favorite dishes to make for brunches or family gatherings.  It makes enough to feed 6 people or make it for your family and enjoy leftovers. Continue reading

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Bulgar with Steak and Chickpeas. Yum!

Adding whole grains to your food plan will help add nutrition and quality. A whole grain includes all three parts of the grain kernel (bran, endosperm, and germ).Whole grains are a great source of fiber but they also contain essential vitamins, minerals and phytochemicals. Research has found that a diet including whole grains reduces the risk for some cancers, especially gastrointestinal cancers.  The antioxidants in whole grains may work with fiber to reduce risk of heart disease. The wheat used to create white flour removes all these healthy components. Continue reading

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Roast Vegetable Bake

Easy, healthy and delicious.  This recipe is not only good for you, it is super easy to make. Continue reading

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Tahini Dip

Tahini Dip:

In a blender add-

1 1/4 cup edamame

1/4 cup tahini

juice of 1/2 lemon

2 tbsp. EVOO

1/2 tsp each-sea salt, black pepper

1/2 cup chopped cilantro

1 clove chopped garlic

 

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Cauliflower Crust Pizza

Ingredients

 1 cup cooked, riced cauliflower

1 egg, beaten

1 tsp. dried oregano

2 cloves minced garlic

1/4 tsp. garlic salt

low-salt pizza sauce (~1/4 cup)

1 cup shredded low-fat mozzarella cheese, or ½ cup fat free feta or 1/3 cup goats milk cheese

top with vegetables, fresh sliced tomato, fresh basil

Continue reading

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Seared Scallops with Cauliflower Puree

2 cups cauliflower florets, rinsed

1 cup cubed, peeled Yukon gold potato

1 cup water

1/2 cup fat free, lower-sodium chicken broth Continue reading

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Recipes Using Butternut Squash

Savory Spaghetti Squash:

– medium sized spaghetti squash

-1 1/2 tsp. olive oil

-1/2 cup chopped onion

-14 oz chopped tomato (try tomatoes in a carton or PBA free can)

-2 cloves garlic

-1/4 tsp. salt

-1/2 tsp Italian seasoning

-pinch of red pepper flakes

-1/4 cup low-fat cheddar cheese (could use fat-free feta or gorgonzola)

 

There are two methods to cook spaghetti squash:

1. Carefully split in half, lengthwise.  Scoop out the seeds before cooking (I use a grapefruit spoon to scoop them out). Cook in 375 degree oven for 15 minutes with 1/4 cup water in dish.  Let cool. Drag the fleshy side with a fork till removed

2. Carefully split in half, lengthwise.  Scoop out the seeds before cooking.  Cook in a microwave safe dish one side at a time with 1/4 cup water in the bottom on high for 7 minutes.  Let cool.  Drag the fleshy side with a fork till removed.

 

-Cook the spaghetti squash till cooked al dente.

-Heat oil in a sauté pan, on medium high heat

-Cook garlic and onion till softened

-Add tomato with spices, let simmer for 5 minutes

-Add spaghetti squash and mix well

-Remove from heat and add cheese, mix well and serve

 

Curried Spaghetti Squash:

-1 medium spaghetti squash

-1/2 cup shopped onion

-1 tablespoon. sesame oil

-1 garlic clove, minced

-1 tsp. salt

– pepper to taste

-1 tsp. yellow curry powder

-1/3 cup yellow raisons

-1/4 cup roasted pine nuts

 

There are two methods to cook spaghetti squash:

1. Carefully split in half, lengthwise. Scoop out the seeds before cooking (I use a grapefruit spoon for scooping them out). Cook in 375 degree oven for 15 minutes with 1/4 cup water in dish. Let cool. Drag the fleshy side with a fork till removed

2. Carefully split in half, lengthwise. Scoop out the seeds before cooking. Cook in a microwave safe dish one side at a time with 1/4 cup water in the bottom on high for 7 minutes. Let cool. Drag the fleshy side with a fork till removed.

 

-Cook the spaghetti squash till cooked al dente.

-Heat oil in a sauté pan, on medium high heat

-Cook garlic and onion till softened

-Add raisins, curry, salt pepper and squash

-Mix well

-Before serving, sprinkle with pine nuts

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