clean eating

The scoop on… Lemons

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  • Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
  • Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial
  • It balances maintain the pH levels in the body
    Having warm lemon juice early in the morning helps flush out toxins
  • It aids digestion and encourages the production of bile
  • It is also a great source citric acid, potassium, calcium, phosphorus and magnesium
  • It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases
  • It helps reducing pain and inflammation in joints and knees as it dissolves uric acid
  • It helps cure the common cold
  • The potassium content in lemon helps nourish brain and nerve cells
  • It strengthens the liver by providing energy to the liver enzymes when they are too dilute
  • It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief
  • It is of immense benefit to the skin and it prevents the formation of wrinkles and acne
  • It helps maintain the health of the eyes and helps fight against eye problems
  • Aids in the production of digestive juices
  • Lemon juice helps replenish body salts especially after a strenuous workout session

13 ingredient chopped salad {Eat clean}

photo 1-10photo 2-9The Breakdown:

Chopped Brussel sprouts, kale, cabbage and radicchio.

1/2 cup of cooked black quinoa, 1/2 cup of mexican beans, finely chopped cucumber, parsley and cilantro. Cherry tomatoes, chopped pecans, walnuts and pumpkin seeds.

The Dressing:

1/2 cup of olive oil, 2 teaspoons of balsamic vinegar, 1 tablespoon of dijon mustard, 1 teaspoon maple syrup or honey.  Whisk and toss.

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Broccoli & Parmesan fritters

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Ingredients:

8 ounces (1 small-to-medium bundle, 225 grams) fresh broccoli (3 cups chopped)
1 large egg
1/2 cup (65 grams) all-purpose flour
1/3 cup (30 grams) finely grated parmesan cheese
1 small clove garlic, minced
1/2 teaspoon Kosher salt, plus more to taste
A pinch of red pepper flakes or several grinds of black pepper
Olive or vegetable oil for frying

Prepare your broccoli: Separate the florets from the biggest stem(s). Cut the florets into 1-inch chunks. To prepare the stems, I like to peel them, as the skin can be thick and doesn’t cook quickly, then slice them into 1/2-inch lengths. You should have about 3 cups of chopped broccoli total.

Steam your broccoli until tender but not mushy: Use whatever method you prefer. My quickie, lazy method is to bring a 1/2-inch or so of water to a boil in a small saucepan, then add the broccoli, place a lid on it and simmer it for 5 to 6 minutes. Drain the broccoli, then set it aside to cool slightly.

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In the bottom of a large bowl, lightly beat your egg. Add the flour, cheese, garlic, salt and pepper. Then, add the somewhat cooled broccoli and, using a potato masher, mash the broccoli just a bit. You’re looking to keep the bits recognizable, but small enough (1/4- to 1/2-inch chunks) that you can press a mound of the batter into a fritter in the pan. Once mashed a bit, stir or fold the ingredients together the rest of the way with a spoon. Adjust seasonings to taste.

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Heat a large, heavy skillet over moderate heat. Once hot, add a good slick of oil (I usually use a mix of olive and vegetable oil), about 2 to 3 tablespoons. Once the oil is hot (you can test it by flicking a droplet of water into it; it should hiss and sputter), scoop a two tablespoon-size mound of the batter and drop it into the pan, then flatten it slightly with your spoon or spatula. Repeat with additional batter, leaving a couple inches between each. Once brown underneath, about 2 to 3 minutes, flip each fritter and cook on the other side until equally golden, about another 1 to 2 minutes.

Transfer briefly to paper towels to drain, then to a serving plate if you’ll be eating them shortly or a baking sheet in a 200 degree oven if you’d like to keep them warm for a while until needed. Repeat with remaining batter, adding more oil as needed. Serve with some of the suggestions listed in the head notes, above.

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Garlic… does a body good

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Garlic is well known as a natural health remedy that has long been used to treat various ailments. It is extremely easy to source in most countries and can be consumed cooked or fresh. It is most easily included in your food or can be eaten on its own. You don’t need to limit yourself to fresh garlic either. Garlic powder or dried garlic flakes are just as effective and super easy to keep in the cupboard for everyday use.  Have a look below at the many health benefits of this magical bulb.

1. Garlic has been found to assist babies to gain weight while they are in the womb. Next time you have a baby prepare to have garlic breath. Except if you have a history of large babies in which case maybe you want to skip the extra doses?

2. Garlic strengthens the immune system as well as helps to fight chest infections, coughs and congestion. In the winter months garlic is a great food to boost your immune system and ward off colds and flu. An old folk remedy is to eat a clove of garlic that has been dipped in honey at the first sign of a cold. Why not try it and see if it works for you?

3. Garlic contains high levels of iodine which makes it a very effective treatment for hyperthyroid conditions. Treatment with garlic has been shown to greatly improve this condition.

4. Scurvy is treated by vitamin C and garlic contains good levels of vitamin C too.

5. Popular folklore says that garlic is good for more than scaring hungry vampires away! Impotency has long been thought to benefit from doses of garlic, and treatment continues in many communities to this day. Why not try treating yourself with garlic for several months before you head off to the doctor for that Viagra prescription?

6. Cardiovascular disease can be reduced by ingesting garlic. LDL cholesterol is no friend of garlic and the aortic plaque deposits that gather on the walls of your body’s veins can be reduced with the use of garlic too. Studies have shown the amazing benefits of taking garlic in relation to heart disease.

7. Fungal and bacterial vaginal infections are toast when treated with garlic! When crushed or bruised, garlic releases Allicin which is a sulphuric compound that is a natural antibiotic. WWI soldiers even apparently used crushed garlic on infected wounds suffered in battle. If you decide to take garlic in tablet form be sure to use powdered capsules. The processes used to create garlic tablets destroy the Allicin that is present.

8. Garlic is a great source of vitamin B6 which is needed for a healthy immune system and the efficient growth of new cells. Vitamin B6 can also assist with mood swings and improve your cheery disposition!

9. Garlic can aid in the prevention of multiple types of cancer. Bladder cancer, prostate cancer, breast cancer, colon cancer and stomach cancer have all been shown to have their tumors reduced when treated with garlic. Vitamin B6 is said to have cancer fighting abilities.

10. Garlic regulates blood sugar as it enhances the level of insulin in the blood. This may assist in the control of diabetes. Seek medical advice if you believe the use of garlic could help your condition.

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Valentine’s Day beet root pancakes

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  • 1 beet, cooked
  • 1 cup all-purpose flour, sifted
  • 1 cup milk
  • 1 egg
  • 1 tablespoon vegetable oil
  • 1 teaspoon white vinegar(optional)
  •  2 teaspoons ground cinnamon
  • 1/4 cup white sugar
  • 2 oranges, quartered
Directions
  1. In a blender or food processor, pulse the cooked beet, flour, milk, egg, vegetable oil, and vinegar until smooth. Pour the batter into a bowl and set aside for 30 minutes. Combine the cinnamon with the sugar and mix well.
  2. Heat an oiled non-stick skillet over medium heat. Pour in enough batter to cover half of the skillet. Tip and rotate the skillet until the batter covers the entire area. Cook until the batter turns from wet to moist, and the edges begin to curl away from the sides of the skillet. Turn the pancake over, and continue cooking until lightly golden on the other side. Place the pancake onto a plate, and cover with a kitchen towel to keep moist. Repeat with the remaining batter, lightly oiling the skillet as needed to keep the pancakes from sticking.
  3. Sprinkle the cinnamon sugar over the pancakes. Serve with the orange quarters.

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Kale and parmesan frittata with poppy seeds and tomato chutney

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Ingredients:

kale – zucchini – onion – broccoli – chilli flakes – fresh rosemary and thyme (chopped fine) – eggs – poppy seeds – sharp cheddar – grated parmesan – tomato chutney – green onion (chopped) – sea salt – fresh ground pepper

Directions:

– Preheat oven to 350 degrees

– Sautée all vegetables and spices over medium heat until cooked through.

-In a large bowl, combine 5 eggs and whisk well.

– Coat the bottom of the dish with a layer of the vegetable mixture and pour the whisked eggs over  the top.  Make sure the eggs coat the entire bottom of the dish.

– Top the dish with a thin layer of tomato chutney and sprinkle with grated cheddar and parmesan cheese.

– Sprinkle with poppy seeds and salt and pepper and bake in the oven for 25 minutes.

– Switch the oven onto broil and finish this dish off by browning the top.

– Cut, serve and top with chopped green onion.

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