#3 Soy Milk
If you’re a man and you love soy milk, beware! Soy increases the probability of estrogen dominance in men. (&women)
This can contribute to reduction in male fertility and hair loss.
Gluten-Free Carrot Muffins
Makes 12 muffins
Moist, sweet and subtly spiced, these muffins will become a new favorite.
2 medium carrots, peeled and coarsely chopped 1 cup chopped pitted dates 1/2 cup chopped walnuts 1/4 cup melted virgin coconut or high-heat sunflower oil 2 eggs, lightly beaten 1/4 cup plus 2 tablespoons pure maple syrup 3/4 cup amaranth flour or millet flour 3/4 cup ground almond flour 2 teaspoons baking powder 1/2 teaspoon ground cinnamon 1/2 teaspoon freshly grated nutmeg 1/2 teaspoon sea salt
Line 12 muffin cups with paper liners or oil with natural cooking spray and set aside. Preheat oven to 375°F. Place carrots and dates in the bowl of a food processor. Pulse and then blend until finely chopped. Add walnuts and pulse to finely chop. Transfer to a bowl; add oil, eggs and maple syrup, stir to combine completely. In a separate bowl, combine all remaining dry ingredients. Pour liquid ingredients over dry ingredients and stir until just combined. Spoon batter into prepared muffin tins and bake for 20 to 25 minutes or until a toothpick inserted in the center of a muffin comes out clean. Cool on a wire rack.
Per serving: 240 calories (110 from fat), 13g total fat , 1.5g saturated fat, 35mg cholesterol, 170mg sodium, 29g total carbohydrate (4g dietary fiber, 16g sugar), 6g protein
http://wholefoodsmarket.com/recipes/2893 another great recipe – visit their site for more fabulous ideas. Jax xx
Learn to Cook: Grilled Summer Vegetables
When eggplant, peppers and summer squashes are in season, use a simple cooking method such as grilling to fully enjoy them and benefit from their nutrients.
1 green bell pepper, quartered 1 eggplant, cut crosswise into 1/2 inch-thick rounds 1 red bell pepper, quartered 1 yellow squash, cut crosswise on the bias into 1/2 inch-thick slices 1 zucchini, cut crosswise on the bias into 1/2 inch-thick slices 2 tablespoons chopped herbs, such as tarragon, thyme and/or basil 2 tablespoons red wine vinegar or sherry vinegar 1/4 teaspoon fine sea salt 1/4 teaspoon freshly ground black pepper
Preheat grill to high heat. Working in batches, arrange veggies on the grill and cook, flipping once, until tender and just beginning to char, 3 to 5 minutes for the zucchini and squash, 6 to 8 minutes for the peppers and eggplant. Spread out to cool slightly on a large baking sheet.
Roughly chop hot veggies into bite-size pieces and toss with herbs, vinegar, salt and pepper on a large platter. Serve warm, at room temperature or cold.
Per serving: 70 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 16g total carbohydrate (7g dietary fiber, 8g sugar), 3g protein
see whole foods market site for more fabulous recipes…. we especially like the Gluten free ideas and How To Cook entries. Enjoy Jax xx
Makes about 1 3/4 cups
This pesto features spinach in addition to the traditional basil and whole olives instead of olive oil. Enjoy it as a dip or spread or as a topping for pasta, rice or quinoa.
2 cups fresh basil leaves 2 cups fresh spinach leaves 1 cup pitted green olives, such as Castelvetrano 1/2 cup walnuts 1/2 cup pine nuts 2 garlic cloves 1 tablespoon lemon juice
Place all ingredients in a food processor and pulse until combined. Transfer to a bowl, cover and chill until ready to serve.
Per serving (about 1/4 cup): 140 calories (120 from fat), 14g total fat, 1g saturated fat, 0mg cholesterol, 170mg sodium, 4g total carbohydrate (1g dietary fiber, 1g sugar), 3g protein
Chocolate-Almond Banana Smoothie
- 1 banana, sliced and frozen
- 1 cup unsweetened almond milk
- 1 tablespoon unsweetened almond butter
- 1 tablespoon unsweetened cocoa powder
Chocolate-Almond Banana Smoothie
Ripe banana and almond butter give this delicious smoothie body and a light sweetness without the addition of sugar or other refined sweetener. For a sweeter drink, you can add 3 to 4 pitted dates and blend for 1 minute. Using frozen banana makes the drink cold and extra thick, but an unfrozen banana works well too with the addition of an ice cube.
1 banana, sliced and frozen 1 cup unsweetened almond milk 1 tablespoon unsweetened almond butter 1 tablespoon unsweetened cocoa powder
Combine all ingredients in a blender and blend until smooth. Pour into a glass and serve immediately.
Per serving: 280 calories (110 from fat), 13g total fat, 0.5g saturated fat, 0mg cholesterol, 180mg sodium, 38g total carbohydrate (7g dietary fiber, 20g sugar), 7g protein
Shrimp and Pineapple over Coconut Rice
Try this colorful and flavorful shrimp and vegetable sauté over creamy coconut brown rice. There’s plenty of time to chop, prep and cook shrimp and veggies while the rice cooks.
1 cup canned light coconut milk 1 cup brown basmati rice 1 large shallot, thinly sliced 1/2 pound asparagus, cut into 1-inch pieces 1 red bell pepper, diced 3/4 pound large shrimp, peeled and deveined 1 cup diced pineapple 3 tablespoons lime juice 2 tablespoons chopped fresh cilantro
Place coconut milk, 1 cup water and rice in a medium saucepot and bring to a boil. Reduce heat to medium-low, cover and simmer 45 to 50 minutes or until all liquid is absorbed and rice is tender. Remove from heat and let stand, covered, 10 minutes then fluff with a fork.
Meanwhile, heat a large skillet over medium-high heat until hot. Add shallot, asparagus and red pepper and cook 3 minutes or until vegetables are beginning to brown, stirring. Stir in 1/4 cup water. Add shrimp, pineapple and lime juice, cover and cook 6 to 7 minutes or until shrimp are just opaque throughout and vegetables are tender, stirring several times. Stir in cilantro and serve over rice.
Per serving: 310 calories (60 from fat), 6g total fat, 3.5g saturated fat, 105mg cholesterol, 490mg sodium, 49g total carbohydrate (5g dietary fiber, 8g sugar), 17g protein
Coconut Roasted Sweet Potatoes
Serves 4 to 6
Coconut oil helps transform these sweet potatoes into a wonderful side dish accented with a sprinkle of freshly grated lime zest.
2 tablespoons coconut oil 2 pounds sweet potatoes, cut into 1-inch chunks 1/2 teaspoon fine sea salt 1/4 teaspoon ground black pepper 1 teaspoon grated lime zest
Preheat oven to 400°F. In a small saucepan, melt coconut oil over medium heat. Toss potatoes with oil, salt and pepper together in a large bowl until evenly coated. Spread potatoes in a single layer on a large rimmed baking sheet. Roast, stirring occasionally, until tender, about 40 minutes. Transfer to a serving bowl and toss with lime zest.
Per serving: 190 calories (45 from fat), 5g total fat, 4.5g saturated fat, 0mg cholesterol, 330mg sodium, 32g total carbohydrate (6g dietary fiber, 10g sugar), 3g protein