RECIPE > Quick ‘n Healthy Power Lunch

Often find yourself scrambling to find something for lunch? Or you just need a quick lunch option that will take less than 5 minutes to prepare? Or are you looking for a lunch that will satisfy not only your nutritional needs for the afternoon, but something that is full of antioxidants, vital minerals, vitamins and trace elements?

Look NO further as we have the perfect Quick ‘n Healthy Power Lunch recipe just for you! These easy to find organic ingredients include: quick oats, dried goji berries, fresh organic wild blueberries, ground flax seeds, hemp seeds, chia seeds and bananas.

The Quick ‘n Healthy Power Lunch Recipe

 
Please share with your friends and family!

Servings: 1 bowl fit for 1 person

Preparation Time: 5 minutes (or less)

Here are the ingredients for the Quick ‘n Healthy Power Lunch Recipe:

½ cup to 1 full cup of quick oats (or equivalent)

1 tbsp of ground flax seeds (organic and raw)

1 tbsp of hemp seeds (organic and raw)

1 tsp of ground chia seeds (organic and raw)

1 tbsp of goji berries (dried organic or fresh if possible)

15-20 blueberries (wild organic if possible)

½ banana (organic)

Here are the preparation directions for our Quick ‘n Healthy Power Lunch:

Step 1: Wash all fresh berries and banana

Step 2: Combine all ingredients into a bowl

Step 3: Add hot water

Step 4: Stir and Enjoy!

This quick and nutritious lunch should get you through the afternoon as it packs a powerful list of vitamins, minerals, antioxidants and omega-3 fatty acids.  The combination of these superfoods will aid in maintaining your digestive, circulatory, mental/nervous and immune system throughout the day.

Best of all, the entire bowl of the Quick ‘n Healthy Power Lunch will be less than 180 calories with very little fat (about 4-5 grams).  Not only that, it’s very low in sodium (less than 10mg) and high in carbohydrates (around 30 grams).  More than 20% of your daily requirement for fibre is satisfied (the single bowl has over 5 grams of fibre) and it packs very little sugar (less than 2 grams, all of which is completely natural and unrefined).  The Quick ‘n Healthy Power Lunch recipe is also moderately high in protein (around 6-8 grams) and contains a decent amount of potassium, iron, calcium and Vitamins A and C.  As mentioned above, the recipe also features high amounts of omega-3 fatty acids and antioxidants.

GREAT TIP > Here’s the Shopper’s Guide to Pesticides … which fruit & veggies are pesticide ridden and which are the cleanest? Find out here!

The 2013 Shopper’s Guide to Pesticides in Produce™ by the Environmental Working Group (EWG) has just been published!  We’ll try to explain what the EWG calls the Dirty Dozen™ which are the 12 most contaminated fruits and vegetables in a grocery store in addition to the Clean Fifteen™ which include the 15 healthiest produce products you can find.  The 2013 Shopper’s Guide to Pesticides™ by the EWG is a perfect way for you to avoid unhealthy produce while taking advantage of the healthiest ones during your grocery shopping visit.

Obviously, it is important to incorporate fruits and vegetables into your clean eating diet.  And most of us understand that many of these produce products are exposed to numerous insecticides and pesticides that are detrimental to our health.  The EWG 2013 Shopper’s Guide to Pesticides™ is an easy guide for anyone to follow when it comes to selecting foods that will give us the best nutrients while limiting the negative effects of contaminants.  Although the Environmental Protection Agency has tried to restrict the use of some pesticides and chemicals on our crops because of their toxicity and direct/indirect links to health conditions in humans, many of these pesticides are still detected on foods that we think are absolutely safe.  One thing to note is that even if the Environmental Protection Agency bans certain pesticides and chemicals, there will still be residual amounts of contaminants on our food for years to come.  As with last year, the EWG 2013 Shoppers’ Guide to Pesticides™ includes 2 main lists (Dirty Dozen™  and Clean Fifteen™) plus other pertinent details.

Here is the 2013 Dirty DozenTM on the Shopper’s Guide to Pesticides™:

1. Apples
2. Celery
3. Cherry Tomatoes
4. Cucumbers
5. Grapes
6. Hot Peppers
7. Nectarines – imported
8. Peaches
9. Potatoes
10. Spinach
11. Strawberries
12. Sweet Bell Peppers

The 2013 Dirty Dozen™ on the Shopper’s Guide to Pesticides™ includes the fresh produce that is the most UNHEALTHY for human consumption.  This is because the Dirty Dozen™ on the Shopper’s Guide to Pesticides™ includes the most CONTAMINATED vegetables and fruits found on our grocery store shelves. This means that the Dirty Dozen™ has the most pesticides, chemicals and other contaminants and should only be eaten in MODERATION and only have rigorous washing.  They are laced with chemicals that are detrimental to our health and well being.  It is especially important for parents of small children, as these pesticides and residual chemicals can adversely affect a child’s health for years to come.

* Also note that the 2013 Shopper’s Guide to Pesticides™ also includes the PLUS List.  According to the EWG, the PLUS category highlights two crops – domestically-grown summer squash and leafy greens, specifically kale and collards. These PLUS crops did not meet traditional Dirty Dozen™ criteria but were commonly contaminated with pesticides EXCEPTIONALLY TOXIC to the nervous system.  So watch out for these two!

Here is the 2013 Clean Fifteen™ on the Shopper’s Guide to Pesticides™:

1. Asparagus
2. Avocados
3. Cabbage
4. Cantaloupe
5. Sweet corn
6. Eggplant
7. Grapefruit
8. Kiwi
9. Mangoes
10. Mushrooms
11. Onions
12. Papayas
13. Pineapples
14. Sweet Peas (frozen)
15. Sweet Potatoes

The 2013 Clean Fifteen™ is the LEAST CONTAMINATED and therefore healthiest vegetables and fruits you can find at your local grocery store.  This means that the Clean Fifteen™ contains the LEAST amount of pesticides and chemicals. Go Clean Fifteen™.

The EWG Shopper’s Guide to Pesticides™ also talks about 3 other important issues surrounding the lists.

Firstly, organic produce will always contain little or no pesticides or chemicals and is therefore healthier than traditional cultivated produce.

Secondly, genetically modified produce (or GMOs as they are commonly referred as) are not usually found in the fresh produce section of a grocery store.  This is because the genetically modified seeds are used in processed foods that are usually in the packaged foods section.  The genetically modified GMO foods are also found in animal feed and biofuels.  Two of these such genetically modified foods that appear in almost everything and anything processed are CORN and SOY. Therefore, many GMOs are not listed in the Clean Fifteen™ nor the Dirty Dozen™ on the Shopper’s Guide to Pesticides™.

Lastly, some genetically modified crops make it to the produce section.  A small percentage of sweet corn and zucchini are GMO but most Hawaiian papaya is a GMO.  Because the United States law does NOT require labeling of GMO produce, a consumer can’t easily tell if they are buying a GMO or non-GMO product.  Therefore, always go with the ‘organic’ choice wherever possible.

More information about the EWG Shopper’s Guide to Pesticides in Produce lists are online here.

Rip Esselstyn’s Whole Foods Plant Based Diet Books & Videos!

You’ve probably heard the name before. Your friends may have mentioned Rip Esselystyn in passing or you may have watched Forks Over Knives, an eye opening food documentary about health, diet and nutrition.

Wherever you’ve heard the name Rip Esselstyn is not important. What’s important is Rip Esselstyn’s teachings on whole foods plant based diets. Not only that, but this hunk is also a best selling author with his health/nutrition and recipe book The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds, which was also featured on Forks Over Knives. Since then, he is following up with a 2nd book called Rip Esselstyn My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet. Here’s more about this amazing role model…

Rip Esselystyn Background

Rip was born in Upstate New York and attended the University of Texas at Austin on a swimming scholarship between 1982 and 1986. During that time, Rip Esselstyn was an All American swimmer, winning numerous swimming awards during this collegiate years and becoming a household name on the swimming circuit. After University, Rip Esselstyn became a successful triathlete, competing against the world’s best for over 10 years. In late 1990’s Rip retired from being a pro-triathlete and became a professional firefighter and emergency medical technician. Soon after getting his certifications, Rip Esselstyn started working at the Austin Fire Department’s Engine 2.

The Rip Esselstyn Whole Foods Plant Based Diet

As with most people in North America, Rip Esselstyn grew up eating a standard ‘Western-style diet’ which consisted mainly of animal protein, some vegetables and fruit, lots of carbohydrates and starch and of course, fast food and soda drinks. What’s interesting is that during Rip Esselstyn’s triathlete competition years, he switched over to a whole foods plant based diet. He was inspired by some of his dad’s teachings in this subject area and decided to go into an entirely whole foods plant based diet as of 1987, years before he retired from competing in professional triathletes.

In collaboration with Gene Stone, Rip Esselstyn published his first book, The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds back in 2009 and it quickly became a best-selling health, nutrition and diet related book of all time. The Rip Esselstyn whole foods plant based diet was based on his personal experiences from switching between a Western style diet to this whole foods plant based routine. Part of the reason why he published Rip Esselstyn The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Poundsbook was also because the number of cardiac related emergencies he saw as a firefighter. As we all know, integrating a whole foods plant based diet such as Rip Esselstyn’s The Engine 2 Diet lifestyle will help reduce the risk of cardiac diseases and heart attacks. The Engine 2 Diet by Rip Esselstyn and Gene Stone appeared on the New York Times Best Seller List and was endorsed by many celebrities, notable public servants and others. You can learn more here: www.TheEngine2Diet.com.

Rip Esselstyn’s whole foods plant based diet book The Engine 2 Dietalso made it onto the highly acclaimed Forks Over Knives documentary. Forks Over Knives is one of Just Add Good Stuff’s most favorite food documentaries and is a must-see! The Engine 2 Diet on Forks Over Knives solidified Rip Esselstyn place as one of the leading role models for a whole foods plant based diet and lifestyle. What Forks Over Knives and The Engine 2 Diet combination did for many people is that someone such as Rip Esselstyn, can live an extremely healthy and fit lifestyle while incorporating many ‘scary’ diet and nutrition related changes to their lives. In many ways, Rip Esselstyn’s appearance on Forks Over Knives showed that it can be done with commitment, awareness and self-education. The movie was quickly followed by Forks Over Knives Presents The Engine 2 Kitchen Rescue with Rip Esselstyn.

Rip Esselstyn My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet

Rip’s latest book was released in mid May 2013 and is called Rip Esselystyn My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet. Not only does it contain a lot of new material, but My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet by Rip Esselstyn but it also has 140 new Engine 2 Diet recipes that are healthy, easy to follow and quick to prepare (as usual). Great tips and recommendations are also made throughout the book and you can easily purchase it on Amazon (hard copy or Kindle) as of mid May. In essence, My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet by Rip Esselstyn is a follow up to his The Engine 2 Diet book. The first book was mainly recipe based, while Rip’s second book, My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet is more about education and dispelling many myths surrounding health and nutrition. Rip argues that many of today’s worst diseases are diet related and therefore, can easily be reversed with the implementation of a plant strong diet, as explained in My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet by Rip Esselstyn. Here is the background information about My Beef with Meat on Amazon:

For the millions who are following a plant-based diet, as well as those meat-eaters who are considering it, MY BEEF WITH MEAT is the definitive guide to convincing all that it’s truly the best way to eat! New York Times Bestelling author of The Engine 2 Diet and nutrition lecturer Rip Esselstyn, is back and ready to arm readers with the knowledge they need to win any argument with those who doubt the health benefits of a plant-based diet–and convince curious carnivores to change their diets once and for all. Rip Esselstyn reveals information on the foods that most people believe are healthy, yet that scientific research shows are not. Some foods, in fact, he deems so destructive they deserve a warning label. Want to prevent heart attacks, stroke, cancer and Alzheimer’s? Then learn the facts and gain the knowledge to convince those skeptics that they are misinformed about plant-base diets, for instance:

You don’t need meat and dairy to have strong bones or get enough protein
You get enough calcium and iron in plants
The myth of the Mediterranean diet
There is a serious problem with the Paleo diet
If you eat plants, you lose weight and feel great

My Beef with Meat by Rip Esselstyn proves the Engine 2 way of eating can optimize health and ultimately save lives and includes more than 145 delicious recipes to help readers reach that goal.

Here are some of his other teachings:

Eating a plant-strong diet is the best way to fight the dangerous fires raging inside us—fires that create all the chronic Western ailments including heart attack, stroke, cancer, Alzheimer’s disease, and diabetes.

The fat and cholesterol in animal products clogs up arteries and can cause impotence, which research shows may be an early sign of heart disease. But men, you can treat this without Viagra. Instead, eat fruits, vegetables, whole grains, and beans.

Some people ask: is Rip Esselstyn gay?  Because Rip is so secretive with his personal life, many people have asked that question at least once: Rip Esselstyn gay?  Most indications is that Rip Esselstyn is NOT gay.  However, many journalists looking for the latest scoop on Rip Esselstyn’s sexuality have always brought this topic up to garner more followers (which to us is disgusting).  For gay men, Rip Esselstyn gay would be unreal.  To them, a gay Rip Esselstyn will break down all barriers in terms of sexuality and masculinity.  So when you ask is Rip Esselstyn gay, who really cares?  He is a role model for EVERYONE … a handsome firefighter dedicated to bringing awareness to health, diet, nutrition and fitness.  He is also a dedicated spokesperson for clean eating whole foods plant based diets.  Yes he’s handsome, well spoken and a great role model … and because of his secretive personal life, this doesn’t mean that Rip Esselstyn is gay at all.  What is means is that there are certainly lots of people who want a gay Rip Esselstyn … and it’s certainly just their dream.

The only nutrient that plant-based foods lack is vitamin B12. But you can get a daily supply by downing a glass of fortified soy milk or a bowl of fortified cereal.

Some trendy diets claim that all carbohydrates are bad guys, yet of the three macro-nutrients that provide calories in our diet (carbs, protein, and fat), carbohydrates are the body’s primary fuel source. They’re responsible for managing your heart rate, digestion, breathing, exercising, walking, and thinking.

NEWS > Huh? The United States APPROVES more pesticides that cause mass bee deaths BUT the EU BANS these same chemicals

As soon as we read the news headlines here at Just Add Good Stuff, we just couldn’t believe it.  We honestly though it was a late April Fool’s joke.  As the latest reports came out in regards to the mass bee deaths (especially the large scale deaths of honeybees – also known as the Colony Collapse Disorder or CCD) in the world that were directly linked to new crop pesticides and chemicals being delivered to our foods, the public is questioning not only the safety of our food, but also its adverse affects on our complete food chain.

UPDATE: Check out MORE THAN HONEY documentary by Markus Imhoof that was released June 2013.  Watch the trailer here -or- visit the website here. Synopsis: Oscar-nominated director Markus Imhoof (THE BOAT IS FULL) tackles the vexing issue of why bees, worldwide, are facing extinction. With the tenacity of a man out to solve a world-class mystery, he investigates this global phenomenon from California to Switzerland, China and Australia. Exquisite macro-photography of the bees (reminiscent of MICROCOSMOS), in flight and in their hives, reveals a fascinating and complex world in crisis.

For those of us with children, grand children and even great grand children, it’s horrifying to hear about the mass bee deaths and large scale deaths of honeybees reported over four continents in the past few years.  The mass bee deaths are NOT a natural phenomenon, but the global mass bee deaths have been linked DIRECTLY to wide spread use of pesticides and chemicals passed by our own health and agriculture agencies.  These are the same organizations who are suppose to protect the environment and protect our health.  Huh?  What happened?

As mentioned across most news sources, a 2013 report by the United States Department of Agriculture highlights the continuing large scale deaths of honeybees, which are critical to our food chain.  Many environmental groups and the general public are baffled by why and how the Environmental Protection Agency has decided to APPROVE new pesticides that are HIGHLY TOXIC to honeybees.  These same pesticides are linked to what is commonly referred to as the Honeybee Colony Collapse Disorder or CCD and a “honeybee pollination crisis” around the world.

The Honeybee Colony Collapse Disorder or the mass bee deaths around  the United States alone would highly strain OVER 100 CROPS worth over $200 BILLION GLOBALLY PER YEAR!

The vegetables and fruits that are most susceptible to the global mass bee death caused by the Honeybee Colony Collapse Disorder would be, APPLES, PLUMS, AVOCADOS AND ZUCCHINIS.

Other secondary crops affected by the mass bee deaths caused by CCD or Honeybee Colony Collapse Disorder includes ORANGES, CUCUMBERS, AND OTHER FLOWERING FRUIT TYPES.  These crops are worth even more than the $200 billion globally per year quoted above!

A new USDA (US Department of Agriculture) Report talks about the massive decline of honeybee colonies that is a cause for alarm.  The long term issue is now at a critical stage and is close to being non-reversible if the problem is left too long.  The USDA Report on the massive decline of honeybee colonies does not provide any immediate solutions nor does it explain any direct link.  Here are more facts and figures from the USDA Report on the decline of honeybee colonies in the United States:

In 1947, there were approximately 6 million honeybee colonies in the US.  By 1990, the honeybee colonies plummeted to 3 million in the United States. And by 2013, the honeybee colonies now stand at only 2.5 million in the US.

Commercial honey bee colonies would expect to lose about 10-15% per year, but in the past 5 years (ever since neonicotinoid pesticides have been more prevalent in crops), they have declined dramatically from 28-33% PER YEAR!

The USDA Report cites “multiple factors … including parasites and disease, genetics, poor nutrition, drought/environmental factors  and pesticide exposure” as contributing factors to the  massive decline in honeybee colonies in the US.

Local activists and environmentalists believe that the main factor causing the Honeybee Colony Collapse Disorder or CCD are highly toxic chemicals and crop pesticides.  Beyond Pesticides, which is one such group, seems convinced that the insecticide SULFOXAFLOR is directly responsible for the honey bee colony collapse in the United States.  The EPA or Environmental Protection Agency just passed the use of the SULFOXAFLOR pesticide for use on all crops … which many people believe is highly toxic to honey bees.

SO WHY DID THE EU BAN NEONICOTINOID PESTICIDES (INCLUDING SULFOXAFLOR) IN APRIL while the United States Environmental Protection Agency APPROVED them?

Hmmm … something doesn’t sit well when there is a discrepancy between how global environmental protection agencies have different views on pesticides and chemicals used in our daily lives.  Just in April 2013, the EU BANNED the use of ALL NEONICOTINOID PESTICIDES which includes SULFOXAFLOR which is a “4th generation neonicotinoid”.   This was in the wake of the declining honeybee populations in the European Union member countries.  The 2 year moratorium on NEONICOTINOID PESTICIDES including SULFOXAFLOR will be used to study its effects on the honeybee population as well as to learn more about the Colony Collapse Disorder that is currently affecting the EU as well.  Here are more facts and figures:

The Honeybee Colony Collapse Disorder or CCD mass bee deaths have been happening in Spain, Portugal, France, Italy, Greece and the Netherlands.

The European Food Safety Agency has stated that the neonicotinoid pesticides pose an “unacceptable risk to bees and their use should be restricted” at all costs.

The EFSA also mentions that “habitat loss and pathogens, a growing body of science points to neonicotinoid pesticides as a key contributing factor in drastically declining bee populations”.

Obviously, major pesticide manufacturers disagree with the two year EU ban on neonicotinoid pesticides and sulfoxaflor which was recently approved in the US for use on crops.  Both Bayer CropScience and Monsanto have scoffed at these findings and even questioned the decline of honeybee populations throughout the world.

The USDA and EPA believe that more research needs to be conducted in order to understand this Honeybee Colony Collapse Disorder.  Furthermore, they believe that the research and analysis must be done in a “very slow review of the evidence”.  They currently believe that the honey bee population decline in the US is due to a parasitic mite called Varroa destructor, a bacterial disease called European foulbrood in addition to the use of pesticides including neonicotinoids which is a neuroactive chemical.  However, the USDA and EPA are not directly linking neonicotinoids to the problem of the US Honeybee Colony Collapse Disorder.

The USDA report and EPA review will take at least an additional 5 years.  As of early 2013, the US honeybee population is not at a 50 year low.

What do you think about the approval of SULFOXAFLOR in the US while the same chemical pesticides have been banned in the EU?  Please sound off and give us your opinion and COMMENT BELOW!

More information about the honey bee colony collapse world wide here:

Reversing the collapse of the honey bee industry from CBC (Canada)

The European Union has banned an insecticide they believe is killing off honey bees. Some Canadians are calling for a ban too. But many farmers say the science isn’t in yet so don’t make them stop using a chemical that’s so important for protecting their crops.

The Plight of the Honeybee from National Geographic

Bees are back in the news this spring, if not back in fields pollinating this summer’s crops. The European Union (EU) has announced that it will ban, for two years, the use of neonicotinoids, the much-maligned pesticide group often fingered in honeybee declines. The U.S. hasn’t followed suit, though this year a group of beekeepers and environmental and consumer groups sued the EPA for not doing enough to protect bees from the pesticide onslaught.

US approves new pesticides linked to mass bee deaths as EU enacts ban from RT

In the wake of a massive US Department of Agriculture report highlighting the continuing large-scale death of honeybees, environmental groups are left wondering why the Environmental Protection Agency has decided to approve a “highly toxic” new pesticide.

Third of US honey bees killed last winter, threatening food supply from Wired

Nearly one in three commercial honeybee colonies in the United States died or disappeared last winter, an unsustainable decline that threatens the nation’s food supply.

Mass honeybee deaths linked to insecticides from the CBC

In an effort to reduce health risks to honeybees, Ontario’s agriculture ministry is asking grain farmers to take extra care when planting crops this spring. A Ministry of Agriculture, Food and Rural Affairs entomologist said that “virtually all corn seed” is treated with a neonicotinoid insecticide, which could pose a threat to the health of honey bees. Tracey Baute said “neonicotinoid contaminated dust” is eventually carried into the air and could be linked to the death of thousands of bees.

Basic Honey Bee Facts

Honey bees receive more attention than any other insect, but they are one of the most important to our biological system. Find out what a honey bee is and why colony collapse disorder is threatening their population and our food supply.

What do you think about the approval of SULFOXAFLOR in the US while the same chemical pesticides have been banned in the EU? Please sound off and give us your opinion and COMMENT BELOW!

RECIPE > Avocado Dill Dip Recipe

Spring is in the air! When spring comes along, we at Just Add Good Stuff just love the smell of dill and other herbs! In addition, it’s the perfect time for avocados … we mean really ripe and organic avocados from the local grocers.

Combining the two ingredients, organic dill and organic avocados, makes for a great Spring dip or spread. Whether you are hosting a lunch/dinner party or just relaxing outside with a book, try the avocado dill dip and spread for a healthy alternative to packaged dips. As you can see, ALL INGREDIENTS are completely RAW and ORGANIC. This easy-to-make and easy-to-follow AVOCADO DILL DIP RECIPE will only take you 10 minutes or less to prepare. And once you’ve tasted this avocado dill combination, you won’t want anything else!

Check out the avocado dill dip recipe below in addition to some top avocado health benefits and dill health benefits below for your perfect Spring snack that is both nutritional as well as filling!

Avocado Dill Dip Recipe

If you are looking for a quick and dirty recipe for an Avocado Dill Dip or Spread, here it is! This Avocado Dill recipe is enough for 2 to 4 people with organic crackers or gluten free bread. Can be used as a dip or a spread, whichever you like!

Please share with your friends and family!

Servings: 1 medium sized bowl
Preparation Time: 10 minutes (or less)

Here are the ingredients for the Avocado Dill Dip Recipe:

2 Avocados (overly ripe and organic if possible)
½ cup Lemon Juice (preferable freshly squeezed organic lemons)
¼ cup Dill (preferably fresh organic dill)
1 tsp Garlic (organic and minced)
1 tsp Agave (raw and organic … plus, this is optional!)
½ tsp Salt (unprocessed)

Here are the preparation directions for our favourite Avocado Dill Dip Recipe:

Step 1: Get your food processor out and plugged in
Step 2: Wash all of your ingredients
Step 3: Get the avocado meat out (see below section: The BEST WAY to Peel an Avocado > Avocado Preparation guide)
Step 4: Add the lemon juice into your food processor
Step 5: Add the dill (no need to chop it … but take the stems off)
Step 6: Add the finely minced garlic
Step 7: Add the agave syrup (if you want … no need to add agave)
Step 8: Add a pinch of salt
Step 9: Blend using your food processor for about 30 to 50 seconds
Step 10: Serve with crackers and/or bread
Step 11: Enjoy and share with your friends and family

The BEST WAY to Peel an Avocado > Avocado Preparation

It is vital that you learn how to prepare an Avocado via the best way to peel an avocado for your avocado dill dip recipe. A recent UCLA research team showed that in California organic avocados, the greatest concentration of beneficial carotenoids is in the dark green fruit of the avocado closest to the peel. Therefore, it is essential to learn how to prepare an Avocado the right way. To preserve the area with the greatest concentration of antioxidants, you basically want to peel the avocado with your hands, as you would a banana. The BEST WAY to Peel an Avocado in avocado preparation is as follows!

Step 1: First, cut the avocado length-wise, around the seed
Step 2: Holding each half, twist them in the opposite directions to separate them from the seed
Step 3: Remove the seed
Step 4: Cut each half, lengthwise
Step 5: Next, using your thumb and index finger, simply peel the skin off each piece

By following the above best way to peel an avocado, you can ensure the greatest concentration of antioxidant and nutrient levels in your avocado dill recipe.

Avocado Dill Health Benefits

Eating raw and organic avocados, dill and lemons have great health benefits and lots of nutritional value. The key here is that all ingredients are completely RAW and ORGANIC so that they retain all of their nutritional benefits and ultimately their health benefits. Here are some of the most notable benefits for each of the main ingredients in this avocado dill dip recipe.

Organic Dill Health Benefits

The health benefits of dill are well documented and tested. Here are our top 8 dill health benefits that you should be aware of: sleep aid, calming effect, bone health, anti-bacterial herb, fights free radicals and digestive benefits. In addition, other health benefits of dill include the treatment of headaches/migraines in addition to hiccups! Bet you didn’t know that!

Organic Avocado Health Benefits

The health benefits of avocados are also well documented and far reaching when it comes to personal health, nutrition and well being. Here are some of our favourite avocado health benefits in no particular order (there are many more, which we will write about in a separate article): lower cholesterol levels, assist in a healthy heart and circulatory system, control blood pressure (lowers stress) and features anti-inflammatory properties. In addition, the avocado health benefits also include promoting eye health, regulating blood sugar levels (important for diabetics), preventing birth defects and reducing the risk of strokes. Other great organic avocado health benefits include its use in skin care (treatment for psoriasis) in addition to increase in nutritional absorption during meals and a cure for bad breath! Bet you didn’t know this one either!

Organic Lemon Health Benefits

Just Add Good Stuff touched upon some health benefits of lemons in our blog post: WAKE UP AND DRINK THIS! Here are a few more health benefits of lemons that most people don’t know about: lemons can assist in abolishing acne, cure bad breath, help anxiety (lowers stress levels and decrease fatigue), treat canker sores and mouth sores. In addition, other organic lemon health benefits include treating fevers/migraines, treating the common cold or flu, treatment of eczema and healing hypertension. These are in addition to the lemon health benefit that we all know and hear about: balancing our body’s pH levels.

INFOGRAM > 8 Fresh Produce Picks to Lower & Balance Your Blood Pressure

Ever wonder how you can balance or even lower your blood pressure through fresh produce?

 
According to this health infogram, these are the 8 FRESH PRODUCE picks for BETTER BLOOD PRESSURE.

Beets, leafy greens, and other vegetables high in nitrates may help lower blood pressure naturally.  And how is this done?  Vegetables that are high in nitrates relax our blood vessels and improve circulation.  The result: a more balanced blood pressure.

So if you are looking to lower your blood pressure, try eating more of these nitrate rich heart-healthy picks.  Wherever possible, try to eat these vegetables in its organic raw state or as ‘raw as possible’.

1. BEETS are well known for their blood pressure benefits

A new study published in the American Heart Association’s Hypertension journal concludes that drinking a small amount of fresh, raw beet juice not only lowers high blood pressure quickly and effectively but could also be a natural approach to reducing future cardiovascular problems. The research was conducted by scientists at London’s Queen Mary University on red beets, called beetroot in Britain. Beets have drawn attention from nutritional scientists in recent years because of their health benefits. Specifically, beets have been found to be rich in betaine, a nutrient which reduces the blood concentration of homocycsteine, an amino acid linked to heart disease and stroke.

2. SPINACH will lower your blood pressure quickly

A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels. An easy way to eat more of this great green? Try mixing fresh spinach leaves into salads or adding them to sandwiches.

3. CELERY is a surprising blood pressure balancer too!

Three active ingredients in celery promote healthy blood pressure: 3-n-butylphthalide, or NBP; apigenin, a plant-based antioxidant; and omega-6 fatty acids, an essential fatty acid. In his book “How to Prevent and Treat Diabetes with Natural Medicine,” Dr. Michael Murray, a naturopathic doctor, writes that NBP behaves like a calcium channel blocker, dilating arteries and relaxing blood vessels. Apigenin protects your body against cellular damage, decreases inflammation in your arteries and prevents blood clots. Omega-6 fatty acids, according to the University of Maryland Medical Center, may help protect your body against hypertension, or high blood pressure.

4. SWISS CHARD … what, never heard of it!

Eating foods with plenty of vitamin E, such as Swiss Chard (which has one of the highest concentrations of Vitamin E in any vegetable) might also reduce the chances of developing coronary artery disease, which can lead to a heart attack or heart failure. Other heart-healthy perks found in chard include vitamin B6 and potassium — which may reduce the risk of heart disease and high blood pressure, respectively. Keeping your cholesterol low by eating good sources of fiber such as chard may lower heart-disease risk even more.

5. RADISH is more than just a salad topping!

High in nitrites and many other trace minerals, radishes are beginning to get more notice when it comes to balancing our blood pressure and lowering cholesterol.  Many studies are now underway as to additional benefits of radishes when it comes to our circulatory system.  In other words, keep eating them!

6. KALE helps balance our blood pressure

The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.  This in turn helps regulate our blood pressure and in some cases, even lower it.

7. LETTUCE helps lower blood pressure and cholesterol

Eating vegetables daily with a high dietary nitrate content, such as green leafy vegetables (all type of lettuce), will help in lowering cholesterol and high blood pressure by as much as 10%.

8. ARUGULA and blood pressure benefitsd

Arugula has a perfect amount of Vitamin K which has many benefits including bone health and healthy blood clotting. Research has also shown that getting more Vitamin K may reduce the risk of heart disease. It’s also a good source of calcium, magnesium, and potassium to help control blood pressure and preserve bone health. Plus, it’s a decent source of iron to build healthy red blood cells.

This awesome everyday HEALTH INFOGRAM is from our friends at the Journal of Science of Food and Agriculture (Nathan Bryan Ph.D).

RECIPE > Quinoa Coconut Vegetable Main Dish

Quinoa-this and quinoa-that … all we hear about today is people cooking, eating, baking and preparing quinoa.  I must admit that I was one of those skeptics.  I didn’t know what quinoa was or how it tasted or even why there was so much fuss about it.  Never grew up eating it and I can’t imagine that my parents would know what it is to this day.  But there it is … quinoa is prevalent in grocery stores, restaurants and your friends’ place.

Before we get to the recipe for Quinoa Coconut Vegetable main dish, we wanted to talk about quinoa itself, because it is fascinating.

Quick Facts about Quinoa

Firstly, quinoa is gluten-free, grain-free, nut-free, vegan, vegetarian and paleo sensitive.  That’s a mouthful!  In other words, there isn’t a better superfood than quinoa when it comes to specialized diets.

Secondly, 1 single serving of quinoa (usually 1/4 cup of quinoa before cooked) will give you almost 50% of your daily magnesium requirements for your body!

Thirdly, as most people are sensitive to the breakdown of the nutrition, quinoa nutritional value is amazing.  Approximately 70% of quinoa nutrition through its calorie ratio is carbs, only 14% fat (good fat, that is) and about 16 per cent is pure protein (much more than rice). Yum.

Fourthly, quinoa is native to South America and there are many varieties.

Lastly, most quinoa recipes are quick and dirty.  These fast quinoa recipes make your life that much easier … especially in today’s fast pace world.  If you are a single mom or a professional couple … or a growing family or retiree, cooking quinoa literally takes 15 minutes or less.  So yes, most quinoa recipes are quick and will take you less time than waiting in line at a drive-through burger joint.

Quinoa Coconut Vegetable Recipe

If you are looking for a quick quinoa recipe to follow easily, here is our new Quinoa Coconut Vegetable recipe that won’t disappoint!

Servings: 1 as a main dish (or 2 if served as an appetizer or side)

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Here are the ingredients for the Quinoa Coconut Vegetable dish:

1/2 cup Quinoa (preferably organic)

1 cup Coconut Water (with pulp)

1/4 cup Coconut Meat (use fresh, young coconut – optional)

1 Carrot (organic, medium sized)

2 bunches of Kale (organic leafy or dinosaur Kale)

1 handful of Spinach (organic)

10 Beans (combination of organic yellow and green beans)

1 Lime (organic)

1 tsp Cumin Seeds

1 tsp Chilli Flakes

Here are the cooking directions for the Quinoa Coconut Vegetable recipe:

Step 1: Rinse the quinoa in a fine sieve until the water runs clear, drain and transfer to a medium pot.

Step 2: Add the coconut water into the pot and bring to a boil.

Step 3: Cover, reduce heat to medium or medium low and simmer until most of the water is absorbed. This should take about 10 minutes.

Step 4: Add the carrot, kale, spinach, beans and young coconut meat (optional).  Cover and keep heat on medium or medium low for another 3 – 5 minutes.

Step 5: Set aside off the heat for 3 minutes; uncover and fluff with a fork.

Step 6: Transfer to a serving bowl.  Add cumin and chilli flakes.

Step 7: Squeeze at least 1/2 lime into the dish.

Step 8: Garnish with a slice of lime and ENJOY!

Nutritional Information for the Quinoa Coconut Vegetable dish:

Kale Chips – The Perfect Snack Before Bedtime or Anytime!

Kale Chips > The BEST Bedtime Snack? We think so…

Are you looking for that perfect snack that will fill you up, help you sleep and nourish your body at the same time?  Look no further than kale chips!

First of all, here’s some background information about kale.  Kale is a green or purple vegetable that is similar to cabbage and spring/collard greens. There are many types of kale that are classified into different kale families depending on their leaf type.

Kale is packed full of nutrition and is often called a ‘superfood‘.

All forms of kale can be easily prepared, whether eaten raw (within a salad) or juiced or boiled or cooked.

One of our favourite ways to prepare curly-leaf or dinosaur kale is by making them into kale chips.  It’s fun, easy, quick and tastes really great!  Kale chips are also an ideal snack for the entire family.  Below is our kale chips recipe that will take you less than 20 minutes!

Kale Chips Recipe > An easy kale chips recipe for you to follow…

Recipe makes 1 serving (great for up to 2 people) and will take roughly 20 to 25 minutes to prepare.  Here are the ingredients for the kale chips recipe:

• 5 large leaves of Curly Leaved or Dinosaur Kale (about 1 bunch)
• 1 tsp coconut oil
• sea salt

The kale chips recipe method is:

• Wash and tear the kale into chip sized pieces
• Drain water off the kale pieces
• Melt the coconut oil
• Toss the kale in the coconut oil
• Put the kale onto a baking sheet
• Sprinkle sea salt onto kale
• Roast at 350F for about 15 minutes

Keys to the kale chip recipe:

1. The kale will shrink, so make sure your pieces are not too small
2. Don’t drench the kale in the coconut oil … just toss it
3. Sea salt is not necessary, but gives the chips a great flavour
4. Roasting time depends on your oven so take the kale chips out when crispy
5. Once crispy, take the kale chips out and put onto paper towel to soak up excess oil

For those who have troubles falling asleep, kale chips are the perfect bedtime snack as they help kick-start the production of your sleep hormones!

NutriBullet = The Superfood Nutrition Extractor | Our Recommendation

Ok, we’ve all seen the commercials for the NutriBullet, a new and improved MagicBullet, that apparently allows you to juice and blend just about everything.  I must admit… I’ve had my doubts about this machine since the get go, so I decided to purchase one in November 2012 to try it.

THE VERDICT > The NutriBullet Superfood Nutrition Extractor is simply UNBELIEVABLE.

BUY IT HERE!

The NutriBullethas literally changed my life.  It is an amazing and affordable appliance that allows anyone to EXTRACT the best of every food out there, without any waste.  The catch phrase for the NutriBullet is “Don’t Juice It. Don’t Blend It. Extract It!”

Unlike a juicer, The NutriBullet Superfood Nutrition Extractor actually blends and extracts EVERYTHING.  There is no separation of the liquid from the solids (pulp) and therefore, you can drink the best of both worlds.  You don’t waste anything and you retain all the nutrients of the food.

So how does the NutriBullet work?

The NutriBullet motor is very powerful.  The 600 watt motor rivals the best blenders and is significantly more powerful than the original MagicBullet (built for different purposes of course!).  Add to it the all-new NutriBullet Extractor Blade, and anyone can juice, blend and extract all types of vegetables, fruit, solid foods, nuts and liquids.  The NutriBullet also has a exclusive cyclonic action that is efficient and fast, allowing you to prepare a drink in less than 5 minutes!  The NutriBullet Superfood Nutrition Extractor busts open seeds, cracks through stems and even sheds tough skin, so preparing your ingredients is quick and easy.

Transform ordinary food into superfood and add years to your life!

And did you know?

The NutriBullet is very affordable and clocks in at less than $120 USD! In addition, you can get shipping for FREE! There is also a 30 day risk free money back guarantee. This is an amazing offer for a life changing machine!

You can find more information about The NutriBullet Superfood Nutrition Extractor online at: www.nutribullet.com

BUY IT HERE!