I’ve often been asked how I save money on groceries. From deciding to eat real food, to having to cut certain foods out due to intolerance, to completely new dietary restrictions because of my Hashimoto’ disease (Autoimmune Protocol {AIP}), groceries seem to get more and more expensive for us, yet we somehow manage to fit them within our budget.

One thing that has helped is to accept that healthy food is just going to cost more and that we have to prioritize it over other things in our life. Those who eat a standard american diet won’t understand how we could spend so much on food.

Here’s the deal:

Get $50 to Spend at Taco Bell!

Craving some tacos and burritos? Don’t have time to prepare one yourself? That’s what a $25 Taco Bell gift card is for!

Tex-Mex cuisine is a popular go-to for afternoon snacks, lunch, and dinner and for over 50 years. Taco Bell has been known for their fast food Tex-Mex menu: from quesadillas, burritos or soft tacos. On top of their staple menu, they also offer breakfast, sides, and something for vegetarians. TRY IT FREE

https://fstrckr.com/byyb

Why Shouldn't You Take Medicine with Grapefruit Juice?

Is Diet Coke Better For You Than Water?

McDonald's Chocolate Fries

A beautiful golden brown ham and cheese quiche that will delight the whole family.

Ingredients:

125g ham, chopped

1 small onion, finely chopped

1 1/2 cups (180g) grated tasty cheese

1/3 cup (50g) self-raising flour

Salt & freshly ground pepper, to season

4 eggs

1 1/2 cups (375ml) milk

Method:

Step 1

Preheat oven to 200°C. Grease a 5 cup capacity pie dish.

Step 2

Combine ham, onion, cheese, flour, salt and pepper in a medium bowl. Scatter over base of dish.

Step 3

Whisk eggs and milk together in a large jug and pour over ham mixture. Cook for about 40 minutes or until puffed and golden. Cool slightly. Serve warm or cold.

Source : http://www.dailytelegraph.com.au/lifestyle/food/recipe-of-the-day-impossible-quiche/story-fnivsvri-1227603667369?sv=94ec817b8385f5bc1cff7a9e408663ab

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Watermelon and feta salad

A refreshing summer salad.

To Prep: 0:05 | To Cook: 0:10 | Ingredients: 6 | Difficulty: SUPER EASY | Servings: 6

Ingredients:

2 teaspoons olive oil

1/2 cup pumpkin seeds

1/4 teaspoon sea salt

2.4kg (1/2 small) seedless watermelon, peeled, quartered

100g feta cheese

1/4 cup lemon-scented extra-virgin olive oil

To Make:

Step 1

Place oil and pumpkin seeds in a cold frying pan. Place over medium heat. Cook, stirring occasionally, for 10 to 15 minutes or until toasted. Season with sea salt and transfer to a bowl. Set aside to cool.

Step 2

Slice each piece of watermelon into 1cm-thick wedges. Arrange on a large plate.

Step 3

Crumble feta over watermelon. Drizzle with lemon-scented oil. Sprinkle with pumpkin seeds. Season with cracked black pepper. Serve.

Source : http://www.dailytelegraph.com.au/lifestyle/food/recipe-of-the-day-watermelon-and-feta-salad/story-fnivsvri-1227606721295

Note : If there any complain from author about the post then the post will be remove.

Improve your health, fitness, and fight seasonal depression all in one.

Daylight savings time is here, whether you like it or not. That means more cold weather, less warm sun, and for some people, vitamin D deficiencies, which, like any vitamin deficiency, can cause a host of health problems. This week, though, researchers completed a preliminary study on vitamin D and found that if you do happen to get enough this essential vitamin, it not only reduces the risk of heart disease, but also helps you exercise more strenuously, while simultaneously exhibiting lower signs of exertion. In layman's terms, vitamin D helps you exercise harder without becoming more tired, or even more simply, vitamin D turns you into Superman.

Vitamin D, which is also a hormone, is used in such critical bodily functions as the formation of bones and teeth, as well as in the absorption of other nutrients, but a lot of people don't get enough through diet alone. Luckily, most everyone enjoys some fun in the sun, which exposes skin to ultraviolet B rays and generates substantial amounts of vitamin D in the body. But, once winter hits and sunlight dissipates, even more people fail to get the necessary amount of this critical vitamin. Understanding this conundrum, researchers from Queen Margaret University in Edinburgh, U.K., sought to investigate the bodily mechanisms and subsequent health benefits people with vitamin D deficiencies were missing out on.

In the study, participants were matched by age and weight and either given 50 micrograms of vitamin D, or a placebo, each day over a period of two weeks. At the end of the two weeks, participants went through a series of tests, and those who took the supplement not only showed lower blood pressure levels, but also had lower levels of the stress hormone cortisol. The most surprising finding, though, was that in a fitness test, participants who had taken the vitamin D supplement were able to cycle, on average, 6.5km in 20 minutes, compared to just 5km before the two week period had begun. Even with the 30% increase in distance, participants showed lower signs of physical exertion, which may be due to vitamin D's ability to lower cortisol levels, which has been known to restrict and narrow arteries and blood vessels.

Previous studies have found that up to 40% of the American population does not get enough vitamin D, and considering that it may play a role in preventing cancer, cardiovascular disease, Alzheimer’s, diabetes, depression, and weight gain, taking a supplement might be your best choice. There is one side effect, though: increased strength and endurance. Yeah, go get yourself a bottle.

Source : http://www.details.com/story/vitamin-d-can-turn-you-into-superman-says-science

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Guinness has been around for 256 years and, for the vast majority of that time, has never felt much pressure to appeal to vegans. Maybe it’s an Irish thing. But despite its illustrious history, the beer brand has decided there’s always room for a little change.

Since the 19th century, Guinness has filtered out yeast from its signature stout with isinglass, a byproduct of fish bladders. Though most of the isinglass is removed before the beer hits the market, Guinness has admitted in the past they can’t guarantee that no trace of the substance remains in the final product. Therefore, strict vegans have said Guinness is off-limits.

However, people still love their Guinness and, according to CNBC, online petitions have been circulating asking Guinness to change their filtration process. Now the brewer has announced that, indeed, they are planning to open a new filtration plant in 2016 that will finally make their beer vegan-friendly. “Whilst isinglass is a very effective means of clarification, and has been used for many years, we expect to stop using it as the new filtration asset is introduced,” a spokesman told Ireland’s The Times.

Now if only we can petition Baileys to stop using cream, then finally vegans can fulfill their God-given right to do car bombs.

This article originally appeared on Food and Wine. For more stories like this, visit FWx.com.

Source : http://www.instyle.com/news/guinness-go-vegan-after-256-years

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Many of us begin our day in a rushed panic, which is doubly fueled by coffee. So during our requisite morning scroll through Instagram, DJ and HBFit.com founder Hannah Bronfman’s composed shots of matcha tea, a finely ground powder of specially grown green tea, provide a welcome sense of calm. Rich in antioxidants, fiber, and vitamins, it not only enhances mood and aids in concentration—it boosts metabolism and burns calories (no wonder it's a #fitspo regular). And since we're always on board for a healthy start, we reached out to Bronfman for the recipe. Try it out for yourself, below.

Hannah's Matcha Latte

Ingredients:

1 cup water

2 tbsp organic matcha powder ($27; republicoftea.com)

1/2 tsp of tencha ($5; harney.com)

1 tbsp of coconut oil

Directions:

1. Combine 1/2 tsp of tencha leaves with matcha tea powder and sift the mixture through a tea strainer to get rid of lumps. Pour hot water into a mixing bowl with the powder. Whip together until it becomes frothy. (Bronfman prefers to use Sharp's Tea-Ceré and 1/2 tsp of tencha to brew her cup.)

2. Mix in 1 tbsp of coconut oil to the final product for some extra flavor.

Grab your protein powder and your lifting gloves: If you're trying to score some serious muscle definition (we know you're in there, six-pack abs!), just upping your protein consumption isn't going to cut it. New research published in the Journal of the International Society of Sports Nutrition found that to do the trick, a high-protein diet needs to be paired with heavy resistance training five days a week.

When a group of people either ate a high-protein diet and switched to a split resistance training routine (alternating between arm days and leg days) for eight weeks, or ate a normal protein diet and followed the same ol' training schedule, the group that added the resistance training regimen experienced a three percent drop in body fat. The normal protein group saw less than a one percent drop. The high-protein group also lost weight—and the normal protein group actually put on a few under the increased resistance training. Yikes!

We know that protein is essential for building new muscle—but, really, that's only half of the equation. Previous studies have shown that a high-protein diet alone, defined as 4 grams of protein for every 2 pounds you weigh (twice the recommended daily amount for an active adult), does nothing for your body composition—i.e. no new muscle.

"The traditional view is that you have to eat less and workout more to lose fat," says Jose Antonio, Ph.D., an assistant professor in exercise and sports science at Nova Southeastern University. But the technique in this study actually asks you to eat more in order to reduce body fat. (We're so in!)

So how can you get started? People in the study did a combination of strengthening exercises that worked their chest and shoulders, triceps, biceps, back, and legs. Great news: You can get all of these body-changing benefits without a trendy (read: expensive) new workout class. Try alternating between circuts of bench presses, tricep dips, rows, curls and squats, lunges, and calf raises to make the most of your protein push. (Another place to start: This 10-Minute Tighten-and-Tone Workout from Shaun T.)

Source : http://www.shape.com/fitness/workouts/strength-training-and-high-protein-diet-perfect-pair

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Regular dose of aspirin can increase chances of pregnancy and too much of antibiotics in childhood can lead to obesity — studies and research tips for a healthier you

Fruits, vegetables and fish are good for the brain

Including fruits, vegetables, fish and olive oil in daily diet can slow down ageing of the brain by five years, shows research. Researchers from Columbia University studied 826 participants over four years and found that those who followed a Mediterranean diet had a larger brain volume than those who didn’t. Mediterranean diet includes vegetables, legumes, fruits, cereals, fish and olive oil. The researchers also included dairy products, meat, eggs and mild to moderate amounts of alcohol for the study. The study notes that brain shrinkage occurs with age but the process happens fast in people with cognitive impairment or Alzheimer’s disease. The research was published by the journal Neurology. Read more here.

Aspirin can improve fertility in women

An American study claims aspirin can improve fertility in women even if they have previously suffered a miscarriage. Researchers from National Institute of Child Health and Human Development and University of Utah administered aspirin tablets to 1,228 women who had previously suffered a miscarriage and found that for women with high levels of inflammation taking an aspirin improved the chance of pregnancy by 17% and chance of giving birth to a healthy baby by 10%. The study suggests a quarter of an aspirin tablet (81mg) is enough to improve the environment in which the embryo grows. The research was presented at the American Society for Reproductive Medicine annual meeting in Baltimore. Read more here.

Vitamin B can lower skin cancer risk

Researchers have identified a Vitamin B variant which can lower the risk of skin cancer considerably. For the study, researchers from the University of Sydney enlisted 386 people with at least two non-melanoma skin cancers during the previous five years. They asked one group to take nicotinamide (the Vitamin B variant) and the other group to take a placebo daily for 12 months. After a year, they found that the incidence of new non-melanoma skin cancers was 23% lower in the nicotinamide group as compared to the placebo group. Nicotinamide is considered safe by medics and is available commercially. The research was published in the New England Journal of Medicine. Read more here.

Knee replacement works, but so does exercise

Knee replacement is an effective treatment when it comes to alleviating pain in knees, but a new research shows supervised exercise, medication and controlled diet can be equally effective. The researchers enrolled 100 patients with moderate-to-severe knee osteoarthritis and randomly assigned total knee replacement followed by 12 weeks of non-surgical treatment. After one year, it was found that 67% of volunteers in the exercise group and 85% of patients in the knee-replacement group showed improvement. However, the number of serious adverse events was found to be higher in the knee replacement group. The research was published in New England Journal of Medicine. Read more here.

Overuse of antibiotics in childhood increases risk of obesity

Every antibiotic administered to children increases the risk of obesity in them, claims research. Researchers from Johns Hopkins Bloomberg School of Public Health have discovered that antibiotics can have a compounding effect on children’s body mass index (BMI). The researchers studied data from nearly 164,000 children in the age group of 3-18 years over a period of 11 years and examined body weight, height and use of antibiotics. They found that children who had taken antibiotics seven or more times during childhood weighed three pounds more at the age of 15 in comparison with children who received no antibiotics.Read more here.

Source : http://www.livemint.com/Leisure/HYfmTsvXgbGxQTeSNPEyaN/Fruits-veggies-and-fish-keeps-brain-healthy-and-young.html

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Kris Carr is known for being a wellness activist and cancer survivor/warrior — and now the New York Times best-selling author is taking on juicing in her new book Crazy Sexy Juice, packed full of recipes for her favorite skin-clearing, immune-boosting concoctions.

Thanks to her holistic health routine, of which juicing tops the list, Kris has been thriving after her cancer diagnosis for over 10 years. She calls nature her church and the garden and kitchen her pharmacies; her latest book is a testament to both philosophies. Yahoo Health caught up with Carr about her nutrient-dense, plant-passionate diet. Read on for more about her juicing philosophy.

What health benefits can you share that make it a no-brainer for juice virgins to jump on the wagon?

Clear skin, strong immunity, hydration, increased energy, and a blast of phytochemicals (the cancer-fighters) and joy. I could go on…

What’s your favorite foundation for a healthy juice?

Cucumber, apple, celery, kale or romaine, lemon!

Best recipe for newbies?

I’m sure if there is a best recipe, it’s more like “be willing to be adventurous and if you make a crappy juice, don’t give up.” Keep playing. Try not to overdo it with veggies that are too strong or bitter. When in doubt, a little apple or lemon will fix just about anything! That said, I’ve included some recipes below; give them a try and feel free to adjust according to your own taste buds.

That prep though! Do you have a system that makes it quick and easy in the AM?

Get a jump-start the night before. Choose what you’re going to make, wash your fruits and veggies, cut them up, and store them in bags in the fridge. This way you’re ready to go in the morning. Also, if time is your main concern, choose smoothies — they’re definitely faster to make.

What’s your take on powdered greens?

I love them as a supplemental boost, but not as a replacement. Green powders are also great for travel.

Why juice at home rather than buy it bottled?

I’m often asked whether it’s OK to skip all of this juicing business and purchase one of those handy store-bought juice blends. My answer? Meh … Many of the store-bought juices have unnaturally long shelf lives, typically achieved through pasteurization. Though pasteurization kills bacteria, it also wipes out some of the micronutrients and enzymes. Plus, store-bought juices simply don’t taste as yummy and fresh as homemade. More important, they’re usually chock-full of added sugar. One of the biggest advantages of juicing at home is that you, sweet friend, get to control the quality, freshness, and sweetness of your juicy cocktails.

How long will fresh juice last and doesn’t it lose efficacy after a few hours?

Look, I’m all about what’s realistic for your lifestyle. Sure, it’s best to drink it right away but it’s OK to drink it later, too. More than 24 hours may be tough, as it will start to go off, depending on what kind of juicer you use. But I’ll be honest: I make a huge batch in the morning and store my second glass in a mason jar for later in the afternoon. When everyone else is having a coffee or cig break, I’m having more juice. There’s no way that’s bad for me, even if it has lost a little oomph. Do what you can. There are no rules.

Source : https://www.yahoo.com/health/kris-carr-shares-her-favorite-foundation-for-a-132848576.html

Note : If there any complain from author about the post then the post will be remove.

Juice Pulp Crackers

Makes about 24 to 30 crackers

Ingredients:

2 heaping cups juice pulp (any veggies you like)
½ cup flax meal
3 tablespoons nama shoyu, tamari or (if you are gluten- and soy-free) coconut aminos
1 teaspoon coriander
½ teaspoon curry powder
Black pepper to taste (I’m generous with it)
¼ to ½ cup water

Instructions:

1. Blend all ingredients except for the water in a food processor. Add water to the food processor in a thin stream till the mix is easy to spread but not watery. (The amount of water you’ll need will vary based on how watery the pulp is.)

2. If you have a food dehydrator: turn the “dough” out onto a Teflex-lined dehydrator sheet and spread it evenly (it should be about ¼-inch thick, or just less than that). Score into cracker shapes with a knife or a pizza cutter. Dehydrate the crackers at 115 degrees Fahrenheit for about 4 hours. Flip the sheet by putting another Teflex sheet over it, flipping it over, and then peeling off your original sheet. Dehydrate for another 4 to 5 hours, or until crackers are nice and crunchy (again, this time may vary based on how watery your pulp was).

If you don’t have a food dehydrator: Preheat your oven to 325 degrees Fahrenheit. Spread the “dough” thinly (about ¼-inch thick, or just less) on a parchment-lined baking sheet and score into cracker shapes with a knife or a pizza cutter. Place the sheet in the oven. Bake for 30 to 40 minutes, or until the crackers are crispy and dry, flipping them halfway through baking.

3. Store the crackers in an airtight container in a cool, dry place.

Source : https://www.yahoo.com/health/how-to-make-crackers-out-of-juice-pulp-yes-juice-132826433.html

Note : If there any complain from author about the post then the post will be remove.

The word “superfood” has gained popularity in recent years, as people are more in pursuit of optimal health and longevity than ever. Superfoods, described as nutritionally rich foods that provide solid overall health benefits, are characterized by having high levels of vitamins and minerals as well as other beneficial nutrients like antioxidants, protein, fiber, and healthy fats — all of which boost health and are thought to ward off illness. Additionally, superfoods are typically plant-based and notoriously versatile, meaning they can be consumed in a number of ways. And given that the U.S. Department of Agriculture confirms that people who consume more fresh fruits and veggies are less likely to struggle with chronic disease, there are ever more reasons to start eating some popular superfoods.

But it’s not enough to grab just any superfood and plop it on your plate. Those that are in season provide even greater nutritional bang for your bite, as they are more likely to be produced locally — not picked well before their peak and subjected to chemical processing in order to withstand a lengthy transit to your local grocery store. And they’re tastier and easier on your wallet too.

So, now that the weather is cooler and the leaves are changing color, it’s time to take advantage of some of the best superfoods that are either in season now or that pair beautifully with autumnal dishes. Check them out below.

Cauliflower

A cruciferous vegetable, cauliflower is rapidly rising in the superfood ranks, both for its versatility and its broad range of health benefits. Rich in vitamins and minerals, this colorless cousin of broccoli provides an excellent source of fiber and omega-3s and brings with it countless health benefits, including antioxidant and anti-inflammatory properties. Additionally, it’s thought to have properties that combat or prevent cancer and other chronic diseases. Not a fan of cauliflower? You’re in luck! Its mild flavor means it can be combined with other foods and slipped into the diet in any number of ways, like in this macaroni and cheese.

Cranberries

In addition to making a delicious accompaniment to the standard Thanksgiving dinner, cranberries are a superfood that provide an impressive amount of health benefits. Most widely known for their role in fighting urinary tract infections, cranberries are also rich in antioxidants and play important roles in promoting heart health and, thanks to their high fiber content, digestive health.

Turmeric

Turmeric is thought to be highly effective as an anti-inflammatory agent, helping ease the pain of those who suffer from arthritis or other joint issues. But its reputation doesn’t stop there. In fact, benefit-rich turmeric has been found to help calm heartburn and nausea (though that could also be due to its anti-inflammatory values). Find it in pill form, or grab a jar from the spice aisle of your grocery store and sprinkle it into recipes to enjoy its benefits. The rich spice is delicious in all of fall’s savory soups and stews, or you can sip on this healing turmeric tea to stay warm on cool evenings.

Apples

When it comes to superfood lists, people tend to gravitate to more exotic offerings, and the humble apple rarely gets its due. But when it comes to all-around benefit, few foods are as nutritious as apples. Apples are a close runner-up to berries in antioxidant power, and their high fiber content helps heal digestion issues. That fiber also helps lower cholesterol, fight diabetes, and maintain healthy weight. The secret to reaping all of the apple’s health rewards is to eat the whole fruit — most of its nutrients are in the peel.

Walnuts

The new supernut on the block is the nutrition-loaded walnut, a tree nut that has countless health benefits. Its omega-3 fatty acids are beneficial in maintaining heart health and aiding in the pain associated with rheumatoid arthritis. And walnuts are a jackpot source of fiber, protein, vitamin E, magnesium, folate, copper, and the ever-beneficial antioxidants.

Related: Ab-Friendly Autumn Foods

Butternut squash

Fall is the season of the gourd, and for butternut squash fans, every autumn brings the welcome return of this delicious superfood. Butternut squash is orange in color, meaning it is naturally rich in carotenoids, which are known for their cancer-preventing properties as well as their role in promoting eye health. Additionally, butternut squash plays an important role in heart health, as it’s another plant-based source of omega-3s. Need ideas for how to prepare this super-versatile superfood? These recipes should keep you satisfied for a bit.

Amaranth

If you’re looking for an alternative to quinoa to satisfy your gluten-free needs, meet amaranth. A native crop of Peru, it’s cooked in a similar fashion to quinoa and can stand in for rice in most dishes. Amaranth is highly regarded for its anti-inflammatory and antioxidant properties, and it is also high in protein, iron, phosphorus, and carotenoids, making it a versatile superfood that aids in digestion while also benefitting heart and bone health. As the weather cools, we typically reach for heavier, more filling meals. Amaranth is the perfect grain-free addition (it’s actually a seed) to fall’s comforting dishes.

Related: 4 Warming Recipes for Fall

Sweet potatoes

I don’t encourage people to eat a diet that’s high in potatoes — white potatoes, that is. But while standard russets are high in starch and a key contributor to weight gain when eaten is excess, sweet potatoes are the exact opposite. In addition to offering a lower glycemic load, sweet potatoes are full of potassium, vitamin A, vitamin C, and vitamin B6. That makes them great for weight loss, skin health, prostate health, and even preventing and fighting cancer.

Pumpkin seeds

After you finish carving the jack-o’-lantern for your front porch, make sure to hold on to those pumpkin seeds. Packed with magnesium, iron, protein, and zinc, pumpkin seeds are as tasty as they are nutritious. By saving them from the trash bin and incorporating them into your diet, you’ll maximize bone health and stabilize blood pressure.

Source : https://www.yahoo.com/health/the-9-most-nutritious-foods-you-1281502802567222.html

Note : If there any complain from author about the post then the post will be remove.

"People know Fuji and Red Delicious, but October is the perfect month to venture outside the norm,” says Chris Romano, a global produce coordinator at Whole Foods. Though offerings will differ depending on your location, some unique apple varieties are available in October.

Never know what’s growing now? Let’s take it one month at a time, with TIME‘s Foods That Taste Better Now Than They Will All Year.

It’s officially fall, and as the leaves and weather change, so do the produce offerings at your local markets. This month is the best time to look out for the unique varieties of fall staples like apples, says Chris Romano, a global produce coordinator at Whole Foods. “These [varieties] were not developed for storage, so growers will only have them for a month or two,” he says. Here, fruits and vegetables worth eating in October:

Apples: “People know Fuji and Red Delicious, but October is the perfect month to venture outside the norm,” says Romano. Though offerings will differ depending on your location, this month apple lovers should look for unique varieties—like Gravenstein apples, which taste slightly sweet with a sharp finish. It’s also the best time to bite into a Fuji apple, since they’ll be in peak season.

Pears: Romano says early-season pears, which should be eaten when they’re soft to the touch, really pop in flavor this time of year. Bartlett pears will become very yellow and luscious, he says. Like apples, pears come in unique varieties that will appear this month. Try the French butter pear, which has a creamy texture and is more common on the west coast.

Grapes: We’ve been eating grapes all summer, but if you’re a fan of sweeter tasting grapes, then October is the month to buy them. “Cooler nights bring out the sugar, and then you still have hot days so the grapes continue to ripen,” says Romano. Red grapes are especially tasty, and if you’re a green grape fan, Romano recommends looking out for the ones that are starting to turn a little amber. “Late-season grapes will be the sweetest grape you can eat,” he says.

Persimmons: You can really only eat persimmons in the fall, Romano says. Hachiya persimmons are tall and pointed and should be eaten ripe. “When you find a good hachiya, let it fully ripen and eat it with a spoon,” says Romano. “Sliced in a salad is pretty amazing, too.” Another variety of persimmon, called Fuyu, is also great this month. Fuyu persimmons are much flatter and can be eaten while they’re still hard like an apple.

Pumpkins: October is the uncontested best time to get a pumpkin, especially if you plan on carving it for Halloween. Baking pumpkins will be around for longer, but this month is a good time to start stocking up since they’ll be more readily available.

Source : http://time.com/4055684/fruit-vegetables-in-season/

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Dairy free, Gluten free, Low carbohydrate, Low GI, Low sugar, Wheat Free

This new recipe was developed for spring for followers of The Greengrocer's Diet
I use this method every time I make a stir fry, simply because it keeps the vegetables fresh and crisp.

Ingredients

375 grams firm tofu, cubed

2 cm ginger, peeled knob

3 cloves garlic, peeled and diced

2½ tbs tamari

1 tsp honey

1 tbs lemon juice

1 bunch coriander leaves, rooted scraped and leaves washed

2 red chilli deseeded

2 carrots peeled and cut into strips

2 zucchini cut into chunks

200 grams mushrooms - common cultivated, quartered

200 grams broccolini, trimmed

40 grams raw cashews

1 tbs sesame oil

Method

Fill a steamer pan with water and add the tofu. Bring to the boil.
Reduce the heat to simmer and cook for about 5 minutes or until tofu floats to the surface of the water.
Place ginger, garlic, tamari, honey and lemon juice in a blender. Add coriander roots, chilli and add 1/3 cup of hot water. Blend until smooth.
Remove tofu from water with a slotted spoon and blot dry with absorbent paper. Transfer to a shallow dish with the blended sauce to flavour.
Place the vegetables in the steamer basket over the pan with water and steam for 3 minutes. Remove from heat and set aside.
Heat sesame oil in a wok. Add tofu and stir fry for 3 - 4 minutes until slightly golden. Add vegetables and cashews and stir through the sauce.
Cook for 2 to 3 minutes and serve with fresh coriander leaves.

Prep Time:	20 mins
Cooking Time:	10 mins
Ready in:	30 mins

Suitable for: Dinner

Nutritional Information - Per Serve
Kj	1597 kj
Calories	382 kcal
Fat	22 g
Saturated Fat	3 g
Total Carbohydrate	15 g
Total Protein	26 g
Fibre	11 g

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.

Source : http://www.thefoodcoach.com.au/recipes/?RecipeID=5689

Gluten free, Low GI, Low sugar, Wheat Free

This is one of my default lunches during Spring when the cupboards are almost bare. It's from the spring section of The Greengrocer's Diet. It takes minutes (I cheat and use canned chickpeas) and it travels well if you have to pack your lunch.

Ingredients

1 can chickpea, drained
1 cup green peas, cooked
2 tsp currants
¼ cup mint, roughly chopped
1 tbs extra virgin olive oil (see olive oil)
½ tbs lemon juice
2 tbs soft goat's cheese

Method

Combine the chickpeas, peas, currants and mint in a bowl. Stir through the olive oil and lemon juice, and season with cracked black pepper. Serve in 2 bowls topped with goat's cheese.

Prep Time:	10 mins
Cooking Time:	0 mins
Ready in:	10 mins
Suitable for:
Lunch

Nutritional Information - Per Serve
Kj	1478 kj
Calories	353 kcal
Fat	22 g
Saturated Fat	6 g
Total Carbohydrate	21 g
Total Protein	13 g
Fibre	10 g

Source : http://www.thefoodcoach.com.au/recipes/?RecipeID=5690

Eggs for Breakfast Shown to Assist with Weight Loss

Consuming a high-protein breakfast means you are less likely to over-eat during subsequent meals

Eggs for breakfast assists with weight loss by keeping you full of the right protein for longer, making you less likely to eat as much as you would have without a protein-rich breakfast under your belt.

Sydney, Australia: Research highlights that the consumption of a high protein breakfast, such as eggs, can assist with weight loss.

Containing the highest quality protein , one serve of eggs provides a quarter of an adult's daily protein needs. And, having a high protein egg breakfast, has been proven to keep you fuller for longer and suggests that you are less likely to eat as much as you would have without a protein rich breakfast under your belt.

Dietitian and Australian Egg Corporation Ambassador, Susie Burrell, believes the compiled research highlights why Australians should choose eggs for breakfast over other options, like cereal or muesli.

"Poached, scrambled, made into an omelette; versatile eggs are nutrient powerhouses associated with a growing body of evidence that shows they are helpful for weight management," says Susie.

"As a dietitian, you are often asked to rank different food choices and I am hard pressed to find a better breakfast option than the egg, nutritionally speaking."

"There are so many ways to prepare and consume eggs. This not only helps Australians to have choice when it comes to their daily breakfast, but ensures they are gaining the many health benefits that come with eating eggs," she said.

Protein, such as that from eggs, offers a range of well substantiated health benefits including:

Satiety, keeping you fuller for longer.3

Weight management, being fuller for longer, and full of the right protein, means you are less likely to eat as much as you would have without a protein rich breakfast under your belt.

Appetite control, consuming protein, such as the protein from eggs, at each meal can assist with appetite control and managing weight.3

Hunger management, consuming a protein rich breakfast including eggs can help children to manage their appetite and hunger levels throughout the morning.

"We have always been confident that breakfast is the most important meal of the day, but we now know that it's not only eating breakfast that's important, but what and how much you eat that makes the real difference," she explained.

"When eggs are compared to other traditional breakfast favourites, their protein power always comes out on top."

For example, eating two eggs on two slices of wholemeal toast is:

86% higher in protein than ½ cup muesli with ½ cup milk

48% higher in protein than 1 cup porridge with 1 cup milk

32% higher in protein than 1 cup baked beans on 2 slices wholemeal toast

26% higher in protein than 4 wheat cereal biscuits with 1 cup milk.

"Two eggs teamed with a slice or two of grain based toast contains close to 20g of protein. It is this amount of animal based protein which provides the body with plenty of leucine, the amino acid directly involved in regulating insulin levels in the body. The more tightly we control our insulin levels, the better it is for weight control and appetite regulation - explaining why we feel full until lunchtime when we have tucked into a hearty egg based breakfast," Ms Burrell continued.

"Eating eggs for breakfast increases satiety and results in lower energy intake throughout the remainder of the day, compared with a cereal or croissant breakfast," she concluded.

Additional research conducted by the Australian Egg Corporation highlights that almost a quarter of Australians (23%) have increased their egg consumption in recent years.

Source : http://www.thefoodcoach.com.au/articles/?ArticleID=1725