CHIA SEED DELIGHT PUDDING

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Chia seeds provide complete protein, as well as antioxidants, vitamins, a variety of minerals such as calcium, and are rich, plant based source of omega 3 and omega 6 fatty acids. Chia seeds have a high level of soluble and insoluble fiber, and swell up to 15 times their size when mixed with liquids to create a filling gel that provides long burning fuel as it cleanses digestive system. Because they are so nutrient dense and filling, chia seeds can help reduce cravings. I eat them daily 😉

Serving x 2:

  • 2 Tbs chia seeds
  • 200 ml unsweetened almond milk
  • 1/2 tsp cinnamon powder or raw cacao powder
  • 1 tsp maple syrup or honey

Place chia seeds in a bowl. Blend almond milk, cinnamon (cacao) and maple syrup in a blender until mixed well. Pour over chia seeds and mix well. Let stand for at least 30 minutes before mixing again and serving.

Enjoy!

 

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SPICY DELICIOUS BUCATINI

Spicy Delicious Bucatini

Who doesn’t love pasta? What to do when it remains a bit of pumpkin and don’t want to hear you say: “Mom, the pumpkin? Again?” I know that all my family love pasta! So, they love pasta and I have some leftovers? This is how I do 😉

All you need is some creamy squash bisque leftover and bucatini pasta. For some spicy taste I love to add homemade spicy oil 😉

Serving x 4:

  • 2-3 cups of creamy squash bisque leftover
  • 300 gr of bucatini (or spaghetti)

KALE AVOCADO YUMMY SALAD

 

Kale Avocado Yummy Salad

Serving x 4:

  • 250 gr of Kale
  • 2 cups of sliced tomatoes
  • 1 cup of arugula
  • 2-3 medium carrots
  • 1/2 of leek
  • 2 avocado
  • 1 juice of lemon
  • Pinch of sea salt
  • Cayenne pepper to taste

Take the Kale stems, one by one, and strip the leaves off the thick spine stem by hand. once you have gotten the leaves off, add a pinch of sea salt to them and shred with your hands to break up the Kale, tearing it into little pieces for easy digestion. Add all ingredients and mix well. I like to massage the avocado in, when i am including it, so it makes whole salad creamy.

Feel free to add raw veggies that you love 😉

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POST WORKOUT SUPER PROTEIN SMOOTHIE

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This super protein smoothie is a must-try. You will love the nutty and earthy taste of hemp! Hemp is definitely a feel-good, super-booster.

  • 2 cups unsweetened almond milk
  • 1 cup water
  • 1 cup spinach
  • 1 avocado
  • 1/2 frozen banana
  • 2 tablespoons hemp seeds

Add all ingredients into a blender and blend until smooth.

Dreamy Creamy Protein Smoothie

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Good morning, beautiful. It’s time to blend one of my favorite smoothies! I love to start my day with something nutrient and delicious. So really, truly, this is like heaven in a glass.

Serving x 4:

  • 2 cups unsweetened almond almond milk
  • 1 cup  ice
  • 1 avocado
  • 1 frozen banana
  • 1 pear, cored
  • 1 cup spinach
  • 1 lemon juice

Combine all ingredients in a blender and blend until smooth.

 

Baked Sweet Potato With Chicory and Red Peppers

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Raw fruits and vegetables are amazing, but there are times–especially during the autumn-winter months, when your body craves and benefits from warmer, more filling foods. It’s important to be flexible and adjust to the different seasons. This dish is perfect for those cold autumn evenings.

Serving x 4:

Baked Sweet Potato:

  • 2 sweet potatoes
  • 2 Tbs extra virgin olive oil (for potatoes)
  • salt to taste
  • 1 lemon juice
  • 1 Tbs dried chive

Stewed Vegetables:

  • 500 gr chicory
  • 3-4 red peppers
  • 1 clove garlic (minced)
  • 1 onion (minced)
  • salt to taste

Preheat the oven to 350°F (180°C). Cut the sweet potatoes into French fries. If you make them to thick, their texture will be soggy. Try to cut them all into a uniform thickness, so they cook evenly. In a large bowl, combine sweet potatoes, olive oil, salt, dried chive and lemon juice. Use your hands to mix well the potatoes with the spices. Spread the fries out in a single layer on the baking sheet. Bake for 25 minutes, carefully turn the fries over using a spatula, and cook for another 15 minutes or so, depending on how thickly you have cut them.

While the potatoes are in the oven you can prepare the veggies. Boil the chicory previously cut and washed for about 10 minutes, then get unstuck and sauté where you brown the onions and peppers earlier. Add salt to taste.

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Enjoy!

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Who doesn’t love a bowl of warm, creamy squash bisque? This may be the perfect recipe to cook yourself sexy and happy!

Serving x 6-8:

  • 1 medium acorn squash
  • 1 Tbs coconut oil
  • 1 garlic cloves (minced)
  • 1 tsp grated ginger
  • 1 tsp Himalayan sea salt or to taste
  • 2-3 carrots (cubed)
  • 2-3 cups water
  • 1 cup coconut milk (or almond milk for less strong taste of coconut)

Cut the acorn squash open, remove seeds and peel, and cut into cubes. Heat coconut oil in a large cooking pot. Lightly sauté the garlic, then add the grated ginger. Do not overcook! Use medium rather than high heat. Add salt and stir in. Add the rest of the vegetables and gently cook over low heat, until they lightly start to soften. Add water and cover, simmering the vegetables for 30 minutes or so, or until tender. Pour mixture into blender and puree. Add the unsweetened coconut milk or almond milk. Add back to the cooking pot and keep on low heat.

Serve with some pumpkin seeds and enjoy!

Spicy Braised Cabbage With Mushrooms And Spirulina

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When outside is cold there is nothing better than some delicious and spicy treat. I found that this dish is not only good for taste, it has also the detoxifying ingredients like cabbage and spirulina. Cabbage contains the magical skin beauty vitamins A, C, E. Cabbage is high in fiber, so it clears the waste that contest in your internal organs. Cabbage is also helpful for proper muscle development and is rich in minerals, such as calcium, magnesium and potassium. The B vitamins in cabbage help soothe the nervous system and boost energy. And spirulina which boasts around a 60 percent dry weight of protein, supplying the most concentrated source of protein known to man, without the energy-zapping effects of heavy animal proteins. It is particularly rich source of iron, B complex, D and K. Spirulina is also rich of natural beta-carotenes. Some researchers have found that spirulina possesses potent detoxifying properties and can cleanse mercury and other heavy metals and toxins out of the body. At the same time, it’s extremely rich in antioxidants, fighting free radicals that can damage your cells. Because of its high level of protein and other nutrients, spirulina contributes to greater stamina and can help curb hunger. It can be especially helpful if you are an athlete.

It’s a multipurpose, mega-detox treat!

Serving x 4:

  • 1 medium cabbage
  • 500 gr mushrooms
  • 1 medium carrot
  • 1 medium onion
  • 2 cloves
  • 2 Tbs extra virgin olive oil
  • Salt and cayenne pepper  to taste
  • 1 cup spirulina

Over medium heat cook minced onion and garlic with oil. The onions are done when they’re turned golden-brown. Add mushrooms previously chopped and cook for a 5 minutes. Now you are ready to add chopped cabbage and let it softener for a 20 minutes. Add salt and cayenne pepper to taste. Serve with some spirulina on top.

Enjoy!

 

 

 

 

Simple Avocado & Tomato & Arugula Salad

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Hey there smartie, this can be the perfect combination for a pre-made lunch or a main meal when you want to remain light 😉.

Serving x 4:

  • 2 avocado
  • 250 gr cherry tomatoes
  • 1/2 lemon juice
  • 1 small head of garlic
  • salt and parsley  to taste
  • 250 gr arugula

All you have to do is to cut avocado and cherry tomatoes into small cubes and season with lemon juice, salt, parsley and garlic. You can mix all together with arugula salad or you can lay down avocado and cherry tomatoes in the center of it.

Enjoy this delicious salad 😀

 

Eat Your Way To A Happier You

The body and mind are intrinsically connected. Are there dietary solutions to widespread mental health issues like depression, anxiety, and stress? Yes. I believe that the right  diet can greatly help these conditions. While Western medicine treats the body as a group of separate parts that function independently of one another, the truth is that our bodies are holistic organisms that need attention paid to the entire biological system as opposed to its various parts. This includes the mind and emotions, which can benefit from a holistic, nutritional approach to self-care.

THE BODY-MIND CONNECTION

Your body is not a series of separate systems that operate independently. Instead, all of your body’s systems are intertwined, controlled by the brain and nervous system. In fact, multiple scientific studies have showed just how strong a connection there is between the body and mind.

THE EMOTIONS AND BIOLOGY

For example, a firm causal link has been established between stress and heart disease. Once thought to be purely emotional, it turns out stress has significant physiological effects on the body. When people are put in a situation they perceive as threatening, they experience what is known as the stress response. While the stress response begins in the brain, it quickly spreads to the rest of the body through the release of chemicals such as adrenaline and cortisol. Continually high levels of stress hormones affects multiple systems in your body including glucose metabolism, blood pressure regulation, immune function, and inflammation.

THE BIOLOGY AND EMOTIONS

If your emotions can affect your biology, then it stands to reason that the opposite can occur, as well, and biology can affect emotions. While depression and anxiety were once believed to exist purely within the realm of mental and emotional health, scientists have come to realize that many mental health conditions also have a strong biological component. According to University of Massachusetts Medical School Professor Anthony J. Rothschild, depression stems from many biological aspects including neurotransmitter levels, receptor malfunction, and regulation failures in neurotransmitter systems. These understandings have led to the development of many medications to help neurotransmitter systems where they are impaired, thus creating the appropriate biology for improved mental health.

FOOD AS MEDICATION

If medicines can affect depression, can the way you eat have a similar affect? Many foods do affect the brain’s neurotransmitter systems, increasing levels of chemicals that commonly inversely affect depression and anxiety.

 “YOU ARE WHAT YOU EAT”

Food is a powerful and under-utilized tool when addressing mental and physical imbalances in the body, which can help balance your overall moods. . There are a myriad of foods that can stimulate your central nervous system while satisfying your palate. These foods are nutritiously dense foods that can provide a variety of benefits to your body, including stabilizing your blood sugar and making you feel happier in the process. Here are a few of the most effective mood-enhancing foods that top my list:

Foods rich in Omega-3 Fatty Acids: 

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More studies are amounting that show a link between consuming omega-3 essential fats and fighting depression. With such an emphasis on “fat-free” and “low-fat” in Western food culture, many people fail to realize that fat plays an important role in our bodies. It assists in the absorption of fat soluble vitamins A, D, E, and K. Fatty acids also play a significant role in brain health. In fact, a 2007 study showed just how important fatty acids were when researchers showed a link between Omega-3 fatty acids and protection against Parkinson’s disease. The trick is in obtaining the right types of fats for good mental health. These include fats in raw nuts and seeds, avocados, and coconut oil. Eat plenty of these foods to protect your overall brain health, particularly those containing Omega-3 fats like chia and flaxseeds. Along with increasing nutrient absorption, avocado contains a remarkably high amount of healthy saturated fat. Individuals with a low amount of healthy fat in his or her diet will experience fatigue, anxiety and depression. The reason being that your brain and connective tissues are made mostly from fats. By giving your body a high level of nutritious fats, you are literally feeding your brain (which is about 60% fat) and stimulating healthy functioning. I recommend eating a half avocado at a time either plain or dressing it up with some cayenne and eating it with some sliced tomatoes.

Quinoa:

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Eating healthy complex carbs, such as quinoa, and boosting mood are linked through the brain chemical, serotonin. So don’t cut all carbs — just stick to the good Beauty Detox grains, and cut out refined carbs. One of my favorite dishes to make is quinoa stuffed veggies, the perfect meal at any time. Gluten is found in wheat, rise, barley, and some oats. It is also present in many other foods such as soy sauce. For many people who are sensitive to gluten (and I believe most people are), consuming it causes a reaction that damages the nutrient absorbing villi in the small intestines. This hampers the body’s ability to absorb nutrients, which can lead to significant nutritional deficiencies.

Oats:

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Folic Acid and B vitamins are the two superstar ingredients in oats that will restore and maintain your mood.

Wine:

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Having one occasional glass of red wine will promote relaxation by inhibiting the formation of minor blood clots through a process called vasodilation (the process of increasing the blood flow through the body). Improved circulation will automatically raise your energy level in the short term while allowing you to mentally unwind. Alcohol serves as a depressant, and can heighten depression and anxiety. If you suffer from these conditions, limit or cut out alcoholic beverages altogether.

Support your thyroid:

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Low thyroid function is linked to depression, while high thyroid function is linked to anxiety. Providing thyroid support is essential for maintaining good health. Coconut oil, almonds, Brazil nuts, and sea vegetables all contain nutrients that support thyroid health.

Eating for Mental Health:

How can you eat to combat depression and anxiety? Here are some suggestions:

Get vitamin D:

According to the Vitamin D Council, low serum levels of vitamin D can lead to anxiety or depression. Many people can get the vitamin D they need from the sun; however, in some northern locations or in the winter, vitamin D levels may wane. Consider supplementing vitamin D for optimal mental health, and try to spend at least 10-20 minutes in the sunlight without sunscreen each day.

Eat a healthy, plant-based diet:

If your body chemistry is off, chances are your brain chemistry is, as well. Not only that, but when you physically feel terrible, it can negatively affect your emotional state.

Cut out the chemicals and eat organic:

Human beings were not meant to eat all of the chemicals we consume in the form of additives, preservatives, artificial flavorings, and artificial colorings. All of these ingredients increase toxicity in our bodies, which can affect both mental and physical health.

Choose hormone-free foods:

If you’re consuming dairy, eggs, or animal proteins, then chances are you’re also consuming the hormones and antibiotics ranchers use to increase growth, improve milk production, and keep the animals from getting sick. Hormonal imbalances can significantly affect mental health, so avoiding foods that are likely to contain them can help you avoid this problem.

Eat a varied diet of brightly colored fruits and vegetables:

Vitamin deficiencies can lead to stress, tension, depression, anxiety, and other mental health conditions. By selecting a variety of colorful plant foods, you can ensure you are getting the vitamins and minerals you need for optimal mental and physical health.

Avoid caffeine and sugar:

These stimulants may give you a little kick of energy to start, but they ultimately deplete serotonin, which is a necessary “feel good” brain chemical.

Lastly, remember the expression “you are what you eat.” It’s no coincidence that when you eat a greasy, sugary meal low in nutritional value, you feel sluggish and tired. Responsible eating and healthy nutrition are the first steps to a happier, more vibrant you!