The many health benefits of flax

Flax seed has many health benefits for men, women, children and pets of all ages. (I add ground flax to my dog's food every day : )
Here is a link that gives a good overview of flax and it's benefits:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

The nutrients in ground flax are easier absorbed. Freshly ground flax is highest in nutrients, so it is best to grind it just before you use it. You can use a small food processor for this.
Make sure you grind it for at least a couple of minutes.

Apple Spice Cupcakes/Cake

Ingredients dry:
3/4 cup whole wheat pastry flour
3/4 cup almond flour
1/4 cup ground flax
1/2tsp cinnamon
1/2 tsp nutmeg
1 tsp baking powder
1/4 cup coconut palm sugar (or brown sugar)

Ingredients wet:
1/2 cup of egg beaters or applesauce (or 2 eggs)
3/4 cup agave syrup
1/2 cup of plain greek yogurt
vanilla
1 large or 2 small apples peeled and chopped
optional: 1/2 cup dried dates and/or raisins (I added them this time around they add a little extra sweetnes)

Method:
Combine all dry ingredients well
Add wet ingredients except the yogurt and mix well
Add yogurt and mix

add chopped apple and dried fruits (optional) and mix just to incorporate

Pour into cupcake pan or cake pan. Bake cupcakes for 20-25min and cake for 40-50min at 375F until a toothpick comes out clean.

Enjoy!
Store leftovers in an airtight container. I would keep the cake in the fridge, especially if your home gets hot in the summer. Also, I think these are better the next day : )

OMG - Spiked ; ) Almond Cherry Trufles

These little treats are a continuation of the No-Bake phase I am currently in, due to the hot and humid weather. They are unbelievably delicious. Coincidentally, they happen to have no saturated fat and a high concentration of polyunsaturated fats. They also contain a good amount of fiber and magnesium. Oh, and did I mention the Amaretto ; )


Ingredients
1/2 cup almonds
1/2 cup dried dates
1/2 cup dried cherries
2 tbsp cocoa powder
1-2 tbsp Amaretto

Method
In a food processor grind almonds into a fine powder. Add dates and blend until smooth. Add cherries and blend until smooth. Add cocoa powder and Amaretto and blend until incorporated.
Remove "dough" from bowl and roll tightly into truffle size balls. Chillfor at least 30min before serving. Enjoy!
Will keep for 1 week in fridge.

un-Bagel this...

If you love a bagel with cream cheese as much as I do, try substituting it with sprouted bread and goat creamy cheese from Trader Joe's.

You are looking at a huge reduction in simple carbs and calories and an increase to 20% of your daily fiber need, when you substitute the bagel with sprouted bread. Creamy goat cheese is even lower in fat and higher in protein than reduced fat cream cheese and has a great flavor.
Top with veggies, lox or honey : )

No Bake Peanut Cookies - Perfect for Hot Weather!!!

Who wants to turn on the oven when it is hot and humid outside?!?!
No reason to stop making healthy treats : ) These yummy cookies take about 5min, no sweat! : )

Ingredients
1/4 cup peanuts
1/4 cup raisins
1/4 cup dried dates

Method
Grind peanuts into a VERY fine powder in food processor. Add raisins - blend, add dates- blend until you have a pretty smooth paste. Remove from food processor and roll tightly into approx 8-10 small balls with hands. Then press into flat cookie shape. Place in fridge for at least 10-15 minutes before serving. Enjoy and keep leftovers in fridge for about 1 week.

Quick Cumin Cauliflower

This makes a great substitute to chips or potatoes for lunch and dinner. Nutrients are preserved by short cooking time and not draining the cooking water.

Ingredients
2 cups Cauliflower cut into small florets (preferably organic)
2tbsp Earth Balance
1tsp Cumin Powder
approx. 1/4 cup water
Salt to taste

Method
Place cauliflower florets in a large enough pan, so that they do not overlap. Add water. The cauliflower should not be covered with water, just covered about 1/4 of the way. Add Earth Balance, cumin and salt. Bring to a boil, mix and then then cover with lid and continue to cook on medium heat until the cauliflower is just tender (about 3-5 min). Remove the cover and allow all water to escape leaving only the melted Earth Balance. Cook another 2-3 minutes allowing the cauliflower to crisp up in the pan. (If the pan seams dry add a little extra Earth Balance.)
Serve and enjoy!
(Leftovers will keep in the fridge for about a week.)

Cruciferous Vegetables - Eat them daily

Cruciferous vegetables are a nutrition powerhouse! They provide fiber and help flush out toxins and chemicals from of the body. Consumption of these vegetables has also been shown to reduce the incidences of chronic diseases including cardiovascular problems and cancer.
Here is an extensive list of cruciferous vegetables. Eat at least one or two every day and choose organic when possible : )
Arugula, Broccoli, Bok Choy, Brussle Sprouts, Cauliflower, Collard Greens, Cabbage, Horseradish, Kale, Mustard Seeds, Radishes, Rapini, Rutabaga, Watercress, Wasabi

A Packed Lunch - Organic Chicken Sandwich w/Veggies

This sandwich is high in protein, fiber and polyunsaturated omega 3 fats.
The cost is about $3 per sandwich w/carrots.
Calories are about 300 w/carrots.

Ingredients per sandwich:
2 slices of organic high fiber bread (I use Natural Ovens with flax for extra Omega 3s)
2-3 slices of organic smoked chicken breast ( I love Apple Gate Farms)
"secret sandwich sauce" : about 1/2tbsp of flax oil, 1 tbsp organic light mayo and your favorite mustard well mixed
some mache lettuce (also high in Omega 3s and Vitamin C)

Additional:
1/4 organic tomato sliced
handful of baby carrots

Method:
Prepare "secret sauce"
spread on 2 slices of bread
add chicken, lettuce and tomato between the bread
serve with baby carrots
Enjoy!

You can make it a cafe lunch by adding 1 cup of organic soup and/or an organic yogurt!!!

Also, I always make at least 4 sandwiches at once and store them in sandwich bags. They keep for a at least couple of days. You can just pack the lettuce and tomato separately so they don't get soggy.

The cost of eating out: Part 1- Lunch

One of the biggest reasons why people do not eat healthy, is because they eat out at restaurants or they eat prepared foods.

One of the biggest complaints about eating organic is that it is too expensive.

The reality is, that you can eat healthy and organic for less or the same cost of commercially prepared food. I mean an organic apple costs about the same or less than a fast food french fry and is nutritionally far superior!
It just takes a little bit of time, thought and preparation. (Of course motivation is another huge factor, but I am assuming that if you are reading this blog, you have good reasons and the desire to eat healthier : )

Nutty Chocolate Chip Cookies

These delicious cookies are packed with Omega3 fatty acids and a good amount of fiber:

Ingredients for 8-12 cookies:
dry:
1/2 cup ground Flax
1 cup Whole Wheat Pastry Flour
1/2 cup finely chopped Walnuts
1/2 cup finely chopped Brazil nuts
1/2 tsp natural Baking Powder
1/2 tsp Salt
1/2 cup high quality organic Chocolate Chips (more or less to your liking : )
wet:
1/4 cup Walnut oil/or Grapeseed Oil/or Canola Oil
3/4 cup Agave syrup
1 egg (preferably Omega3 enriched) (substitute apple sauce if desired)
1/2 tsp vanilla

Method
Preheat oven to 375F.
Mix dry all ingredients except for chocolate chips. Make a "hole" in the dry mixture and add all wet ingredients. Mix until well incorporated. Add chocolate chips. Spray or lightly oil baking sheet with organic non stick spray or canola oil. Drop cookie dough on pan in desired size dollops. Bake for 12-16 minutes. Let cool and ENJOY!

The first step: Change your food staples

The transition to change your diet from a "typical" diet to a "health promoting" diet might seem overwhelming. The best way to go about it is to slowly transition by switching your usual grocery staples for more healthful choices. Here is a list of foods you should start to switch out and a little background on each.

1. Loose the Butter and beyond...
Saturated fats are the the least health promoting you should cut out and replace the following:
- Butter
- Lard
- Shortening

A frequently overlooked, yet key factor for a healthy diet is the Monounsaturated (Omega3) and Polyunsaturated (Omega6) fats ration you take in. While Omega6 fats are not saturated they still promote inflammation in the body and contribute to chronic disease. You should aim for a 1:1 to 1:3 ratio (Poly:Mono). The average ratio in the US diet is 1:50 or higher.
The following are great options (all available at Whole Foods and also on Amazon: )
- Flax Oil
- Walnut Oil
- Grape Seed Oil
- Earth Balance products
- Canola Oil (least beneficial but good for very high heat)
- Fish Oils (not really used for cooking, just found in fish and supplements : )

If you can not live without butter every now and again, choose organic butter from grass fed, free range cows. When cows eat grass their milk, butter and meat will naturally contain Omega 3 fatty acids. (Happy cow = Happy you : )


2. Drop the white sugar...
A stable blood sugar is key to a healthy body and strong immune system. Refined white sugar raises blood sugar very quickly and very high and has what is called a high glycemic index. The only thing worse than white sugar is high fructose corn syrup. It is not available for sale, but it is found in many prepared foods, so read your labels! Lower glycemic sweeteners include:
- Agave Syrup
- Palm Sugar
- Honey
- Maple Syrup

Artificial sweeteners are chemicals and poison to your body. If you choose to replace sugar you can use Stevia, a natural plant extract. Personally, I am not big on sugar replacement. Reducing your sugar overall and using lower glycemic sweeteners is much better for you than drinking a lot of diet soda.

3. Expand your flour selection...
By expand I mean REALLY expand. Technically anything that can be ground into a powder can function as flour. Nuts, beans and soy work great as flower. The following are alternative flours you can buy preground from Bob's Red Mill:
- Almond Flour
- Chickpea Flour
- Coconut Flour
- Ground Flax
- Soy Flour
- and more...
If you have a food processor (even a small one) you can grind any nut into a flour by yourself though. I like to mix regular flour with flour alternatives for best results.
Oh, and by regular flour I mean Organic Whole Wheat Pastry Flour.