Monthly Archives: June 2015

Health Benefits of Vitamin D

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Make sure you have vitamin D in your daily in take. There many health benefits of Vitamin D. Below I have listed a few:

  • Vitamin D helps to boost your mood and aids in preventing depression.
  • It helps to reduce the risk of developing diabetes.
  • It promotes healthy cell growth.
  • Vitamin D helps with the proper absorption of calcium in the body.
  • It is essential in maintaining a healthy immune system.
  • Vitamin D helps to promote healthy eye health.
  • The vitamin is important for healthy bones, teeth, and nails.
  • It is  great for weight loss and helps with obesity.

Some foods That contain Vitamin D :

  • Carrots
  • Mangoes
  • Papaya
  • Fish
  • Apricots
  • Broccoli
  • Sweet Potatoes
  • Avocado
  • Melon
  • Peaches 
  • Squash

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Plants That Heal

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There are several plants that are excellent in providing healing. Below I have listed a few and their uses.

aloe

Aloe Vera:

  • It helps to stop inflammation.
  • Moisturizes sun damaged skin.
  • It helps to heal burns, wounds, blemish marks, scars,and psoriasis.
  • Aloe soothes arthritis pain.
  • The plant contains anti-fungal properties.
  • Aloe also helps to detoxify the body.
  • It contains amino and fatty acids.

Dandelion:

  • Their leaves are are great source of vitamin A,K,and C.
  • They help to detox the liver.
  • Dandelions contain immune boosting and anti-cancer properties.
  • Their roots are high in boron and potassium.
  • Purify blood and supports kidney functions.

Milk Thistle:

  • Promotes healthy liver health.
  • It helps with improving blood sugar levels.
  • Lowers cholesterol levels.
  • Reduces the growth of cancer cells.
  • Great for removing yeast from the body.

Image result for echinacea

Echinacea:

  • Helps to fight infection and illness.
  •  It is excellent for colds and flu.
  •  Boosts the immune system.
  •  Acts as a natural antibiotic.

Pears and Their Health Benefits

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Many people may not be aware that pears have many health benefits. Pears are both delicious and nutritious and filled with many vitamins and minerals that you need within your daily diet. They can be used in salads, desserts, baked dishes, or just enjoyed in it’s normal crisp and juicy form. I have listed several benefits that pears provide below.

  • Pears  provide a large amount of fiber for your body.
  • The juice from a pear can help to reduce inflammation.
  • They contain antioxidants which help to boost your immune system.
  • They help with lowering cholesterol.
  • Pears are a wonderful source of Vitamin C, Vitamin B, and potassium.
  • Due to the pectin(soluble fiber) that they contain , they help to provide relief of constipation.
  • There are anti-aging properties within pears.
  • Pears have folic acid which is great for women who are pregnant. The folic acid helps to protect against birth defects.
  • An interesting fact about pears is they help to get rid of a fever.
  • Pears are a good choice for those who have diabetes.

Try this pear recipe:

CLEAN EATING CHICKEN STUFFED PEARS

( 4 servings)

INGREDIENTS:

  •  12.5 oz. home cooked, shredded chicken
  • 1 1/2 teaspoons fresh, chopped rosemary
  • 2 tablespoons dried cranberries
  • 1/4 cup walnut pieces
  • 2 large ripe pears
  • In a medium mixing bowl, combine the chicken, rosemary, cranberries and walnut pieces.
  • Cut your pears in half and scoop out just the seeds and middle section, being sure to leave as much of the flesh as possible.
  • Scoop out some of the flesh from the pears and add that to the chicken as well. Leave at least 1/4 – 1/3 inch thickness in the pear halves.
  • Stir until evenly combined.
  • Fill the pear halves with chicken salad and serve.

Strawberry Recipes

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Strawberries provide the following health benefits:

  • They are great source of vitamin C. One cup provides 100 percent of the recommended daily intake.
  • Strawberries are high in fiber.
  • The fruit contains a large amount of antioxidants.

Here are some healthy and delicious Strawberry recipes:

Strawberry Spinach Salad:

Strawberry spinach salad

Ingredients

Dressing:
    • 1/2 cup olive oil
    • 1/4 cup balsamic vinegar
    • 1 to 2 tablespoons brown sugar
    • 1 1/2 teaspoons garlic powder
    • 1 teaspoon mustard powder
    • 1 teaspoon onion powder
    •  garlic powder
    • salt and pepper (to taste)
Salad:
  • one package (10 oz) fresh spinach (about 10 cups of torn leaves)
  • 4 cups sliced fresh strawberries (cleaned and hulled)
  • 1 cup avocado, chopped
  • 1 cup blueberries
  • 1 mango, sliced
  • 1/4 cup cashews( if desired)

Instructions

1.In a medium bowl, combine the dressing ingredients, and whisk together well. Add salt and pepper to taste. You can serve the dressing immediately or you can cover it and chill for an hour.

2. In a large bowl, combine all of the salad ingredients, except the cashew nuts. Add the dressing to the salad and toss. Sprinkle cashew nuts on top of the salad.

Strawberry Shortcake( lighter recipe)

STRAWBERRIES:
4 cups sliced strawberries $
1/4 cup sugar
SHORTCAKE:
2 cups all-purpose flour
1/4 cup sugar
2 teaspoons baking powder
1 teaspoon grated lemon rind
1/2 teaspoon salt
1/4 teaspoon baking soda
6 tablespoons chilled butter, cut into small pieces $
2/3 cup fat-free buttermilk
1/2 teaspoon vanilla extract
Cooking spray
1 large egg white, lightly beaten $
1 1/2 teaspoons  granulated sugar
Remaining ingredients:
2 cups frozen fat-free whipped topping, thawed
Whipped topping (optional)
Whole strawberry (option

Combine strawberries and 1/4 cup sugar; cover and chill 1 hour.

Preheat oven to 400°.

To prepare shortcake, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through baking soda) in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Combine buttermilk and vanilla; add to flour mixture, stirring just until moist (dough will be sticky).

Turn dough onto a lightly floured surface; knead lightly 4 times with floured hands. Pat dough into an 8-inch circle on a baking sheet coated with cooking spray. Brush top with egg white; sprinkle with 1 1/2 teaspoons sugar.

Bake at 400° for 15 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes on a wire rack. Carefully split shortcake in half horizontally using a serrated knife; cool layers separately on wire racks.

Place bottom half of shortcake, cut side up, on a serving plate. Drain strawberries, saving juice; drizzle juice over bottom half of shortcake. Spread 2 cups whipped topping over shortcake layer; arrange strawberries over whipped topping. Top with remaining shortcake layer, cut side down. Garnish with whipped topping and whole strawberry, if desired.

Strawberry and Mango Fruit Salad:

Ingredients
  • 2 ½ cups sliced strawberries
  • 2 mangoes, diced
  • 1 orange, juiced
  • 1 tsp lime zest
  • 1 tsp agave nectar or honey
 
Instructions
  1. In a medium bowl, stir together the strawberries, mangoes, orange juice, lime zest and agave nectar (or honey).
  2. Serve immediately or refrigerate for up to 3 hours.

Give these recipes a try!