Bittermelon, Mango, Carrot and Sweet Pepper Spaghetti Squash Pasta with Almond Thai Basil Pesto.

Bitter melon has been used in Asian, specially Indian cooking since a long time. The fruits have great nutritional value. It contains nearly all the essential nutrients required by human beings. It contains iron, calcium, potassium, beta-carotene, vitamin B1, B2, B3 and also vitamin C. It is effective in treating skin diseases or skin infections, eczema, and even skin sores.
It has anti-viral properties and can be used for treating herpes virus. It is also used for indigestion. It is widely used for its anti-inflammatory properties.
It is most effective for its detoxifying and cleansing properties. It helps in lowering blood pressure, blood sugar and also body temperature. It is even believed that the extract can be used against cancer, as it helps in improving cell function of people suffering from cancer.

Serves two

For the pasta:
1 med spaghetti squash, sliced in half, seeds removed and baked at 400 in a baking pan with an inch of water for 30-40 mins until tender.

For the Sauce: 
1 small bitter mellon, seeds removed and chopped small
2 big pieces of dried mango or chilli rubbed dried mango, chopped small
1 sweet pepper chopped small
3-4 small carrots chopped small
1/4 tsp chopped fresh/powdered ginger
2 Green onion chopped small
2 tsp Tamari
2 tsp dk brown sugar or hoisin or organic ketchup, even honey (use less) (you want something sweet)
2 tsp lime juice or 1 tsp organic raw vinegar (I use raw coconut vingar) 
Chopped Thai Green Chillies


Pesto:
One bunch of basil, about 1 cup of leaves
1/2 cup almonds (soaked in water for a hour before)
Juice of 2 limes 
Garlic 
salt pepper
Coconut milk and Coconut oil

Make pesto in a food processor or blender.. add first four ingredients, blend on low to med while adding enough coconut milk/oil until it runs smooth.

Sauté all the veggies for the sauce in coconut oil, salt and pepper on med heat until tender, about 10 mins. Turn to low and add the cooked squash (shredded like pasta). Add all the liquid ingredients for the sauce. Stir and warm together until well combined and serve with a dollop of Thai Basil Pesto.

Chicken Lemongrass Soup

I love making a huge pot of soup and eating it for a few days and also freezing some. This weekend I made organic chicken and lemongrass soup filled with veggies. It's nutritious, filling, easy and great for summer to stay trim. 

I took one organic chicken and put it in a big pot, filled it up with purified (I have a filter on my tap) water until the chicken was just covered in water, I remove a bunch of the skin because I don't like it fatty. I added salt(I just put a heaping teaspoon because you can always add more later) and pepper, 3 cloves of garlic, three stalks of lemongrass, outer leaves removed and chopped up. Brought that to a boil and simmered it for about 15-20 mins until the chicken was just cooked through. Then take out the chicken and leave the lemon grass and keep the soup simmering on low to get that lemon grass flavor for another 15 mins. Let the chicken cool and debone the chicken. I like to cut off the legs and wings and leave those on the bone, then I just pull apart the breast meat. I throw away any small bones but I keep some big ones to add back to the soup while the lemon grass is simmering because thats where all the flavor is. Take your pieces of meat, wings, and legs put them in the fridge. Now your soup has been simmering for a while and its time to get rid of those inedible pieces of bone and lemongrass. I just remove it with a slotted spoon. Also skim any foam or excess fat on the top.

At this point I did not have to add more water but if you've lost too much water from boiling just add another cup of water or so. Try the broth and see how strong it is.. it should be to your liking. Add more salt and pepper as you go along. I don't use much salt myself and always use sea salt. Bring it to a simmer and add one chopped large onion, three carrots, more minced garlic if you'd like, orange and purple yams, 6 large chopped okras, 1 minced jalepeno(optional), one bunch (one whole bunch, it shrinks) of chopped chinese broccoli and dried herbs of your choice (I used Italian seasoning mix, bay leaves, thyme, basil, parsley, rosemary). I simmered the veggies for another 15 mins until they were soft and then add back the chicken meat and voila! Let some cool and freeze... and enjoy the rest over a few days. Invite some friends over!

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Easy 1 Pot Summer GF Pasta W/ Salmon, Broccoli, Pumpkin

Two people

GF Pasta, one heaping bowl

1 1/2 cup chopped veggies, I used pumpkin and broccoli

one small leek

Chopped Parsley 

1/4 cup yogurt 

olive oil
Italian seasoning

lemon (optional)

Pasta doubles in size so to measure how much I need for two people I fill up one heaping serving bowl of dry pasta and that will make two. Bring pasta water to a boil. While your waiting, chop your veggies into small bite size pieces and as uniform as you can so they cook evenly. I used pumpkin and broccoli. When the water is boiling add salt and the pasta, time it as it says on the package (remember to start timing after its come back up to boil), in the last 4-5 mins of the cooking time add the broccoli and pumpkin. While this is finishing up I finely chopped up my leek, parsley and wild salmon (bite size pieces). When pasta in done drain in colander with veggies. Use the same pot, add a bit of oilve oil and add salmon, herb, leek mixture, salt and pepper, dried italian seasoning and stir fry that on med heat for five mins, until everything is cooked through. Add back the pasta and season more, I used the Trader Joes 21 salut seasoning mix. Incorporate everything on heat to get it nicely mixed up. Take the pot off heat and add a couple big spoonfuls of plain yogurt, mix and let it stand for a five mins covered for all the flavors to melt together. Then lemon juice, olive oil or parmesan cheese to taste. 

The Live Grain Difference and Tacos

I like to use sprouted grain corn tortillas when I'm having my favorite summer lunch, tacos! It's fun to make a bunch of fillings and chop them up into separate bowls and make your own creation. I like to warm my tortillas in the oven, wrap them up to keep them hot, and bring everything outside and have tacos in the sun. The most common brand for tortillas I find in stores is Food For Life and it's great. Sprouted grain is better for your health because it contains no meal or flour. Sprouting unlocks dormant food energy, maximises nutrition and flavor, and its easier to digest. It's more fresh and more alive!

I've also taken a strong liking to chilli rubbed dried mango. I cut them up into tiny pieces and it adds a flare of sugar and spice the taco toppings. I steamed some artichokes and cut them up they gave a wonderful crunch and flavor and also look like cactus, which is a regular traditional taco filling. I usually use grilled fish or organic meat, grilled tofu, sautéed or steamed veggies, avocado, cilantro, lettuce, tomatoes  cucumber, home made salsa, soft white cheese, and hot sauce. I'm getting really creative with what I put in my tacos and so can you!

STEAMED ARTICHOKE AND CHILLI MANGO COD FISH TACOS

I found some big artichokes on sale for a dollar, bought a couple, steamed them and put them in the fridge. I'm loving adding them to recipes. The texture is a nice change from the usual veggie, they tase great and are so good for you! They are high in antioxidants, good for digestion, high in fiber and good for your liver. I added artichoke to my tacos in this picture here. I chopped the stem and added it like a substitute for cactus. If you've never cooked artichokes they can look big, prickly and laborious. I urge you to try it!! After you do it once you'll see how easy it is and be happy you did.

EASY TO MAKE GLUTEN FREE PASTA SALAD WITH BEETS, GREENS, EGGS, TOMATOES, OLIVES AND ITALIAN DRESSING

Serves 1-2

1 cup brown rice pasta

2 yellow beets, peeled and cubed into bite size pieces

3-4 eggs

3 cups of greens, I used beets tops, dino kale and green kale

2 tomatoes, chopped small

1/2 cup antipasto (olives, bocconcini cheese, roasted red pepper)

1 shot glass of raw sunflower seeds

2 tablespoon lemon fresh lemon juice

2 tablespoons extra Virgin olive oil

1 large clove garlic or 2 small chopped small

Italian herb seasoning, salt, pepper

Bring a medium pot of water to boil. Salt the water and add pasta. Bring water back up to a boil and time the pasta. When the pasta is three minutes from being done add the beets and cook for three minutes. Take off the heat and use a slotted spoon to remove pasta and beets into a colander and keep the water. Let pasta and beets cool and return water to medium heat. Add eggs and bring back up to a boil. When water starts to boil again remove from heat, add greens, cover and let it sit, time 7-8 minutes. While the eggs are cooking put pasta and beet mixture in to a big bowl and put in the fridge to cool. After the time is up strain green and eggs into the colander. Run cold water over the eggs. Let cool for a few minutes. Remove the eggs, peel them, chop them and put them into the pasta salad. Now pick up the greens and give them a squeeze to remove excess water. Add the greens to pasta bowl with antipasto, tomatoes, sunflower seeds, lemon juice, garlic and olive oil. Add fresh italian herbs or a couple big piches of dried seasoning, salt and fresh cracked pepper. I ate half and put the rest in the fridge for lunch tomorrow.

** I like my eggs boiled medium so that the yolk is still a bit soft and makes a nice and light creamy egg yolk sauce over the pasta. Add eggs, bring water to a boil, remove from heat and cover. Do not boil the eggs, this will over cook them and cause them to be rubbery. For large eggs let sit in hot water for 7-8 minutes, that will get them medium. For a firm center leave them in for 10 mins. Always run cool water over them to stop the cooking.

• Garden beet is very low in calories (provide only 45 kcal/100 g), and contain zero cholesterol and small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.

• The root is rich source of phytochemical compound, glycine betaine. Betaine has the property of lowering homocysteine levels within the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation, which, otherwise, can be harmful to blood vessels. High levels of homocysteine in the blood result in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.
• Raw beets are an excellent source of folates. It contains about 109 µg/100 g of this vitamin(Provides 27% of RDA). However, extensive cooking may significantly deplete its level in food. Folates are necessary for DNA synthesis within the cells. 
• Fresh tubers contain small amounts of vitamin-C; however, its top greens are rather excellent sources of this vitamin. 100 g of beet greens provide 30 mg or 50% of RDA. Vitamin C is one of the powerful natural antioxidants, which helps the human body scavenge deleterious free radicals one of the reasons for cancer development.
• Additionally, the top greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A; contain these compounds several times more than that of in the roots. Vitamin A is required maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
• The root is also rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper, and magnesium.
• Further, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.

CHIA SEED PUDDING TOPPED WITH GINGER GRANOLA, SLICED PEAR, BLOOD ORANGE AND FRESH MINT

1 cups milk (I used almond milk)
1/4 cup chia seed
2 tablespoons agave or honey

Mix everything up in one big bowl.  Stir well and stick in the fridge to set for at least a few hours or overnight. Super easy. Top with your favorite fruit, nuts, seeds and mint. I used lemon juice, ginger granola, pears, blood orange and mint.

One single serving of chia seeds contains 42% of your daily need for fiber and it packs more omega 3 fatty acids than a piece of salmon.  Chia seeds will absorb up to 12 times their own weight, making you feel full longer.

YAM//CHICKPEA//SWEETPEA //CURRY//MANGO//CILANTRO

1 shallot

1 large clove garlic or two small

1 large yam

1 can chickpeas

1tsp curry spice powder (use a little more if you like a strong flavor)

1/4 teaspoon fresh minced or powder ginger

1/2 teaspoon fresh grated turmeric

1/2 cup chopped cilantro

1/2 cup yogurt or kefir

1/2 cup frozen peas

1/2 teaspoon of honey

2-3 tablespoon of liquid chai tea 

salt and pepper

Chilli rubbed dried mango, mint and cilantro to garnish

Cut the yam into chunks and steam until tender. In another pan, melt some coconut oil and fry the garlic and shallot on med heat for a few minutes. Then add one can of chickpeas, curry powder, ginger and some salt and pepper to taste, let it heat up for a couple mins and then turn to low/med heat. Add the chai tea to give it more flavour and keep it moist, make sure nothing burns or stick to the pan. Add the peas. Heat up for a couple mins. Now add the cooked yam. I mashed mine up because I like that smooth consistency, up to you whether you want to keep it chunky or smooth. Add the yogurt, cilantro, and honey.. taste and salt and pepper again. Stir and combine and heat all ingredients through. 

CHAI TURMERIC SMOOTHIE

1 cup unsweetened almond milk
Amount optional, Protein powder, I like 1 scoop of Vega, and in this recipe Chai Vanilla flavour 
1/2-1 inch fresh turmeric (if you dont have a vitamix grate it, hold it with gloves or plastic wrap around your fingers)
1 teaspoon
1/2 tablespoon colostrum
1/2 tablespoon maca root powder
4  mint leaves
1 leaf kale
1/2 cup frozen pineapple, mango, or banana
1 tablespoon of chai mix, liquid or powder
Sprinkle cinnamon

Blend in a high speed blender, drink it up and nourish the body!

 Turmeric has high amounts of anti-oxidants that fight cancer causing free radicals, keeping your immune system strong. If you have a cold or flu, turmeric is one of the best things you can do to speed up recovery. Turmeric is a natural anti-inflammatory and liver detoxifier. Turmeric also contains good amounts of iron and other minerals so use it as a blood builder. Using turmeric in your daily or weekly regimen will help you recover from yoga and workouts faster by reducing inflammation and easing sore muscles.

SUPER MINERAL MISO SOUP

Here's the deal, you make this soup and you will promote healthy nails, hair and teeth, remove toxic chemicals from your body, strengthen your immune system and get more energy! It's high in vitamins, minerals, iodine, protein and has anti cancer properties. Yes, yes and yes!

Serves 1-2 

4 cups water

2 galic clove chopped small

2 tablespoon of chopped leek or onion

14 snow or sweet peas

4 okras sliced, see picture

1 large bok choy cut in to strips

1 cup kelp noodles

2 tablespoons of chopped dulse

2 tablespoons organic miso 

1 tablespoon cilantro  chopped

Sesame seeds, red chilli flakes and tamari to taste 

Choose your protein, add 1/2 cup to 1 cup of tofu, cooked shrimp, or cooked chicken chunks.

Bring water to boil, set on med heat, add garlic and onion, boil 3 mins, add pea and okra, boil 2 more minute, add bok choy, cooked protein, and noodles and boil two more minutes. I don't like to over cook this, I like the veggies with some crunch. Take the pot off the heat and stir in miso and dulse (heat hurts miso so make sure it's not boilling) It may be easier to put the miso in a cup and add a bit of broth to the cup. Stir this and then add that to the big pot. Garnish with cilantro, sesame,chili peppers, and tamari. 

The 10 scientifically researched benefits of eating miso

1. Contains all essential amino acids, making it a complete protein.

2. Stimulates the secretion of digestive fluids in the stomach.

3. Restores beneficial probitoics to the intestines.

4. Aids in digestion and assimilation of other foods in the intestines.

5. Is a good vegetable-quality source of B vitamins (especially B12).

6. Strengthens the quality of blood and lymph fluid.

7. Reduces risk for breast, prostate, lung and colon cancers.

8. Protects against radiation due to dipilocolonic acid, an alkaloid that chelates heavy metals and discharges them from the body.

9. Strengthens the immune system and helps to lower LDL cholesterol.

10. High in antioxidants that protects against free radicals.

Easter Dinner Salad With Herbs, Blood Orange And Avocado

Italian Easter dinner was molto bene! On the menu was home made antipasto, tortellini in a wild mushroom cream sauce, and a bright and beautiful salad full of nutrition and flavor. You can make this salad as a side dish or on it's own. It would be great with some grilled chicken or salmon. 

Salad (serves 6)

1 head of red leaf lettuce, outer leaves removed

One handful of Mache Lettuce

2 avocados

1 cucumber

1 cup cherry tomatoes cut in halts or quarters 

1 cup blood orange peeled and cut into bit size pieces

1 cup crumbled goat cheese

4-5 big mint leave chiffonade

Dressing

2-3 cloves garlic

1 small shallot

8 big mint leaves

1/2 cup cilantro (loosely packed)

1/4 cup extra virgin olive oil

1/4 cup plain unsweetened kefir or yogurt

1/4 cup raw sunflower seeds

1/2 tbsp chia seed

Juice 1 large lemon (around 3 tablespoons)

1/2 tbsp apple cider vinegar

1/4 tsp honey or agave

Orange and lemon rind, 1 strip of each

1/8 tsp each salt and pepper

Put all the ingredients for the dressing in a blender except the olive oil. Blend on low, then switch to high and pour the olive oil in slowly as it blends or a little bit at a time stopping and starting. The chia will help thicken the dressing. Transfer to a container and refrigerate. Assemble the salad and add just enough dressing to lightly coat the leaves. You should have dressing left over and will stay good in the fridge for at least four days.

Snack Smoothie Of The Day! Serious Energy Boost!!

1/2 C juice (Grapefruit or Orange)
1/2 C plain unsweetened Kefir
Half Frozen Banana
Few chunks of frozen pineapple 
1-2 leaves of kale (depending on size, stems removed)
10 sprouted almonds (regular is fine)
1 tsp maca powder

Blend in blender until smoooooth. Full of vit A,C, K, probiotics, iron, and protein (from the kefir and almonds).

  

ITALIAN BREAKFAST OF CHAMPIONS TACOS

WE ARE THE CHAMPIONS MY FRIEND

Eating protein in the morning gets your brain working! This dish is a wonderful balance of protein, fiber, good carbs and good fats! Wake up, do breathing exercises, some stretching, a light work out and make this breakfast. I like to call this winning! 'Cause we are the champions - of the world!!!

Serves 1

2 ezekiel 4:9 taco size sprouted grain tortilla
2 organic eggs
Handful of broccoli
1 clove garlic chopped
2 tbsp of antipasto: for the antipasto (italian cured veggies) I went to Whole Foods. A lot of stores have an antipasto self serve section. If your store doesn't you can buy all these ingredients separate in a glass jars. I got a few olives, 1 artichoke, 1 small mozzarella ball, and a bit of roasted red pepper. I put all these in a container and they weigh it out and charge by weight.
1/4 tsp chopped chilli pepper
Salt and pepper to taste
Sprinkle Italian fresh/dried herb (oregano, parsley, basil)
1 small tomato chopped for topping
1/2 tsp butter or oil for cooking.

     

Boil water in a small sauce pan and blanch the brocolli for a couple mins. Drain water and chop the broccoli into small pieces. Chop the rest of the veggies and cheese and have them ready like the above picture. Get the tortillas ready. I cut little strips off either side to make them fit in my toaster. See if they fit in your toaster like this. I find this easy, just make sure they dont touch the element and burn. You can also heat them in the oven or in a pan. I find the toasted easy. Don't forget to switch the toasted to light as they will not take as long as toast. Just get them ready.. don't heat them quite yet!

When making eggs I like to use a really good non toxic non stick pan so I don't have to add much butter.. just a bit! Heat the pan up on med high heat and add butter/oil, garlic and chilli, cook for a minute. Then crack two eggs in the pan and let them fry until the whites start to cook, like the picture above. Salt, pepper and herbs get added here. Give the eggs a stir with a wooden spoon (they will be half cooked) and add all the veggies in. Now its a good time to heat your tortillas in the toaster, push them down, keep it on low. If you toast them to long or let them sit too long waiting to be eaten they get too crispy to fold(and if that happens use them as nachos! It's all good). Back to eggs, reduce the heat to med low and stir it around a bit, then when its cooked through take it off the heat and add the cheese. Your tortillas should be up now. Add the chopped tomato (ops! I forgot) and plate it up.

This dish is full of flavor! Also packed with protein, fiber and omegas, vitamin A, C, and folic acid.

SWEET AND SOUR CHICKEN DRUMS WITH CREAMED CURRY KALE

I love eating bright food. Especially yellow and green food. I really enjoy cooking with turmeric because of how the color makes me feel.. happy!! And it's very good for you too. Turmeric is a powerful antioxidant, anti-inflammatory, cancer fighting and blood detoxifier. This recipe is low carb and low cost! When buying organic chicken the drums are the cheapest without skimping on meat and flavour. I found 5 organic drums for 3 dollars.

 SWEET AND SOUR CHICKEN WITH A HINT OF CURRY

Serves 2

4-6 organic chicken drums

2 tsp apple cider Vinegar

2 tsp agave or honey

1/4 tsp anise seed

1/4 tsp cardamon seeds ground

1/4 tsp (or a bit more, coast the chicken well) turmeric

1/4 tsp onion powder

1 clove garlic chopped

1 Tbsp oil (olive, sunflower, grapeseed)

Salt and pepper and Cayenne to taste

I cut half the skin off the drums. The choice is yours. I pull the skin back a bit and cut it off with kitchen sheers. I like to keep a little bit on because the fat helps seal the juices in, baste the chicken, and help them not to stick to the pan. I like to cut some off so the marinade penetrates the meat and its less fatty. Marinade all these ingredients in the fridge for 30 mins to over night. The longer the better. 

Preheat oven 425 degrees. Place chicken in greased oven dish or pan. Cook for approx 25 min, check the chicken at about 20 mins by inserting a knife into the centre, pulling back the meat and seeing how many minutes it is from being fully cooked to the bone, no pink left insde. I also like to put a bit of water in the pan just to cover the bottom so that the spices don't burn and it also creates a bit of steam. Just a little glaze of water that covers the pan/dish. Take out the chicken when it's done and and let it cool for a few mins under some foil. My chicken in the picture turned out very juicy with a nice balanced flavour. It was delicious!!

CURRY KALE

1 bunch kale

1 clove garlic

1 tbsp butter

2 tbsp of half and half/cream/milk/almond milk

1/3 tsp curry powder of your choice 

1/4 tsp onion powder

drizzle of oil
1 chopped roma tomato

salt and pepper

While the chicken is cooking prepare the kale. In a med saucepan bring water to boil and blanch the kale for a few mins. Then strain the water, let cool, pick it up and squish it with your hands to get the excess water out. Chop it up and squish it again if you need to. Heat the butter in a med pan on med heat, add a drizzle of oil to protect the butter, add the garlic, sautée the garlic for a two mins. Then add the spices to the butter (this will bring out the flavour of the curry), heat the spices, don't burn, you might have to take the pan off the heat for a few seconds at this point. This all happens fast keep your eyes and nose on it, you just want to get the curry spice hot and aromatic. Add the kale and onion powder (you can also use caramelized shallots if you have the time, recipe to follow). Get the kale hot and mix it well with the curry butter, few mins. Now add the milk. Mix it up and cook it for a five mins.. until hot and everything has combined nicely. Add chopped tomato and salt and pepper to taste. 

Optional: Caramelized Shallots:

2 tablespoons unsalted butter

1 tablespoons raw sugar, honey, maple syrup

4 shallots, peeled and sliced, 

Salt and freshly ground pepper

Melt the butter and sugar in a medium saucepan over medium heat. Add the shallots, season with salt and pepper, and cook until they begin to brown all over, about 10 minutes.

FUN SPA NIGHT WITH SHEILA VOSSOUGH AND BODY POLISH!

We made a FRAGRANT COFEE BODY POLISH to soften skin and stimulate circulation. Works wonders and smells amazing! Helps get rid of cellulite because caffein stimulates blood flow. Use this to get ready for bikini season. It leaves your body oh so silky and luscious.

Our story: I invited Sheila over for Beauty night. Tomorrow she is going to help in the gym since she is also fitness model and can help me in that department. I don't drink coffee so I didn't have coffee grinds, Luckily for me, Sheila is a bit of a coffee addict! She came over with fresh brewed coffee and the left over grinds. Our building has a spa so after making the polish we went into the steam/sauna to open up our pores and soften our skin. Then we came out and polished ourselves with the body scrub and put on face masks. I did a Dermalogica Intensive Moisture mask and Sheila did Origins Clear Improvements mask. We left it all on for ten mins and did what girls do when they drink coffee and have a spa night.. chatter! Then we went back into the sauna for another ten mins and did some deep breathing and soaked in the aromatherapy of the scrub. Ahhhh so relaxing. We showered and then admired our glorious skin.

Check out Sheila's fan page and twitter 

RECIPE

1/2 cup ground coffee (if you drink coffee save your used grounds, they still contain the caffein and are softer than fresh ground coffee)

1/2 cup of scottish oats (you will have to grind) or raw sugar or sea salt or combination (I used oats and salt)

3 Tablespoons of virgin olive oil, virgin coconut oil,  almond oil, or sunflower oil or combination (I used olive and coconut)

2 Tablespoons honey

1 tsp vanilla

1 tsp cloves ground or whole ( if you use whole you'll have to grind them up)

6-8 drops of essential oil of rosemary or tee tree or lavender (I used rosemary it's very stimulating for the skin)

oil of 2 vitamin E capsules

You will need a coffee grinder, blender or vitamix if you are using any coarse ingredients suck as whole coffee beans, irish oats, or coarse rock salt to get them ground down. If you don't have a blender and just want to use a mixing bowl use fine ingredients already ground up.

You want to combine and grind all of these to form a polish. It's going to be somewhere between a paste and crumbly mixture. It will be on the dry side and thats okat because you will use it in the shower when your a bit wet and it will smooth on nicely. If your using a coffee grinder, grind the dry ingredients first and then transfer to a bowl and add liquids. If you are using a blender you can throw all the ingredients in at once and blend for a few mins. Make sure you have a container to store it in the fridge, it makes enough for about ten body rub downs. Use in the shower, turn off the water, rub on your body in a circular motion, leave on for ten mins if you can and rinse. 

Refreshing Tasty Snack Smoothie

1/2 cup frozen pineapple

1 or half frozen banana

1/2 cup grapefruit juice

1/2 water

2 leaves of kale

1 1/2 teaspoons maca powder

1 1/2 teaspoons colostrum

2 tablespoon hemp hearts

Blend in a blender, start slow to combined and then blend on high until smooth. Great for immune support, hormone balancing, vitamin C, protein, omega's, iron, and minerals. 

COLOSTRUM is the “immune milk” produced by all mammals for only the first few hours before and after birth. Supercharged with 97 immune factors and 87 growth factors, cow Colostrum is nature’s “first food”. Its adaptogenic properties have been known to enhance rejuvenation and regeneration while strengthening the immune system, allowing your body to thrive under any circumstance.

Orange Walnut Chia Vanilla Pudding

Great light breakfast or nutrient packed snack!

One serving:

2 tablespoons chia seed
1/2 cup almond milk
Zest of half an orange
Slices of the inside of one orange
1 tablespoon walnuts (I used sprouted)
Few drops of vanilla
Honey or Agave to drizzle

Mix all ingredients in to a bowl and refrigerate for 4 hours or overnight. Contains protein, fiber, vitamin C, calcium and omega 3 and 6 fatty acids. Double the recipe for two servings.

I just added a little candied ginger to this and zing! Amazing!

Kidney Kale Hummus! Packed with nutrients for a healthy lifestyle.

I'm obsessed with making pesto's, hummus and spreads. It all means the same thing to me. I use it with my eggs in the morning, spread it in my wraps, toss it in my pasta and eat it as a quick snack with a rice cracker and sliced veggies.  I love the dark green and red color of this hummus. I came up with the recipe when I went to go make hummus last night. I looked in my kitchen and wait a minute, I had no chickpeas, no lemons and no tahini? How I am suposed to make this! I was pretty determined.. a girls has her cravings you know. So.. I replaced the chickpeas with kidney, tahini with sunflower seeds and lemon with apple cider vinegar (with 'the mother'). Apple cider vinegar is stronger and more acidic than lemons, so you don't have to use as much. If your sensitive to apple cider vingar acidic taste, maybe just use half in this recipe and try it out. Add a bit more until you reach your desired taste. If you want to use lemon instead, use about 4 tablespoons.. at least one large juicy lemon.

1 16oz can organic kidney beans, drained and rinsed

1/4-1/2 a bunch of cilantro, depending on how much you like it (I like a lot)

4-5 leaves of dinosaur kale, depending on their size

2 tablespoons of apple cider vinegar

2 tablespoons raw sunflower seeds

1-2 cloves of garlic (optional)

1/4 cup good quality olive oil

1/2 teaspoon each salt and pepper

Blanch the kale in boiling water to soften a couple mins, discard water and cool kale before using it. Blend all ingredients in a vitamix (what I use), food processor or blender until super smooth 3-4 mins.

Place in a glass bowl, refrigerate and enjoy.  It's packed with protein, Omega 3 fatty acids, iron, vitamin b6, vitamins, minerals and amino acids.

Sometime's I don't add garlic in my spread for a more mild taste. Especially this one has a mild sweetness. I also like putting it on fruit slices!

Baked Egg Hash

2 Russet Potato Grated 

2 Carrots Grated

1 small onion chopped

2 cloves garlic finely chopped

1/2 cup Steamed Chard

2 Tablespoons chopped Cilantro or Parsley

1/2 C Grated Aged White Cheddar

4 Organic Eggs

Chilli Sauce to dollap (I used  a medium mexican chilli paste)

Good quality oil for cooking like olive, grape seed, coconut or sunflower

I made this up as I went along and it took about 1 hour with prep. I don't recommend this if you're in a rush. Great for a weekend brunch or just for trying something new.

Preheat oven to 375. Grease a medium casserole dish. Mix potato,carrots,onion,and garlic in the dish and lightly dress with oil. Mix it so everything is a lightly covered in oil. Bake until soft and lightly brown on the edges. Should take 30 mins, time can very depending on your oven and size of your dish. Check it after 30 mins with a fork take a piece of potato and see if its tender. Don't over cook because you still have to add the egg. Remove from the oven and spread out the greens on the hash. Then sprinkle cheese evenly. Crack four eggs right on the hash in four corners.  Put that back into the oven until you see the eggs cook and translucent egg is white, about 10-12 mins. Transfer it to the top and broil it on high (few inches from the heat so not to burn) for a few more minutes to brown the top of the dish and fully cook the egg further. You have to watch it, dont over cook, it takes a few minutes if you like you eggs yolks runny. There is a small window of baked medium eggs. This is the baked egg challenge! The out come is worth the trial and error. The texture of the eggs is different and delicious. Dollop some chilli sauce, place it on a heat proof pad on the table and enjoy!

Benefits of Chia Seed

They boost energy

We all know that energy levels have a lot to do with what a person eats. Chia seeds possess much protein that can raise energy levels pretty fast. These seeds have not only proteins, but also minerals, vitamins and blood sugar balancing properties that ensure one’s never jittery energy. Complex carbohydrates that are found in these seeds break down very slowly, improving and maintaining energy levels for endurance and stamina.

They help to lose weight

If you are looking for weight loss foods, consider chia seeds. Recent researches have shown that they maintain, as well as restore, intestinal health. That is possible due to their unique fiber content. Chia seeds assist in promoting regularity and are very easily digested. Though they are digested a little bit slower than other products, they keep the colon hydrated, preventing colon inflammation (diverticulitis). In addition to all the mentioned benefits, these seeds normalize cholesterol levels and blood fats. Dietary seeds can prevent the onset of fats and high lipids in the blood, thus reducing abdominal fat.

They are powerful antioxidants

Chia seeds are high in antioxidants. The number of elements equals to that of blueberrys. This feature makes chia seeds a pretty effective remedy to maintain a youthful and healthy glow and halt the aging process. Antioxidants present in seeds fight free radicals and can even prevent the occurrence of different types of cancers. When consuming seeds regularly, one reduces risks of degenerative diseases and cancer.

They regulate sugar levels

Seeds can form gel that converts starches into sugar much slower. This is why chia seeds are perfect in cases of diabetes, as blood sugar levels don’t surge soon after meal consumption. Comparatively slow sugars released into the blood stream aid in their optimum absorption by the body cells. This is how the need for insulin diminishes. Regulating blood glucose chia seeds also prevent type 2 diabetes.

They are high in minerals

In addition to all the above-mentioned features, this one also takes a special place. Chia seeds are known for being a great source of a huge number of minerals that the human body needs to thrive. Calcium, zinc, magnesium and iron are among the primer ones. They are essential for bone health and proper functioning of all body organs.

They have omega-3 fatty acids

Flax seeds contain much omega-3 fatty acids, but are you aware of the fact that chia seeds possess much more fatty acids? In case you don’t keep to a vegetarian diet and refuse to eat fish, a full tablespoon of chia seeds per day ensures you get the omega-3 fatty acids you and your body need. One more plus is the fact these seeds needn’t to be ground to let the body benefit from their intake. Even eaten whole, the body manages to process all the fatty acids it needs.

They boost brain power

Fatty acids that are present in chia seeds assist in maintaining proper functioning of brain cell membranes, as well as neurotransmitters. They contain DHA – docosahexaenoic acid – which is used by the human brain and the nervous system of the body. In addition to docosahexaenoic acid, they have EPA – eicosapentaenoic acid – that is widely known for its help in relieving low-grade inflammation that is associated with clinical depression. Chia seeds are very powerful sources of essential acids that are considered to be natural food for one’s brain.

Delicious Chia Seed Pudding

1. 2 1/2 cups almond milk
2. 3 tablespoons agave nectar
3. 1/2 cup chia seeds (3 ounces)
4. 1/8 cup chopped almonds
5. 3 tablespoons Cacao Powder(optional)
6. 1/2 teaspoon finely grated orange zest
7. 
   

1. In a 1-quart jar, combine the almond milk with the cacao and agave nectar. Close the jar and shake to combine. Add the chia seeds, almonds, and orange zest to the jar, then close and shake well. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding in bowls. The pudding can be refrigerated for three days. 

You can also just use a bowl and mix the ingredients. If you use the cacao powder you have to mix it well and get out all the lumps.

SERVE WITH :Citrus sections, diced banana, almonds and extra agave nectar.

Italian Tuna Dinner Tonight

Seared Ahi Tuna topped with Olive, Sheep Feta,  Radish and Herb Tepenade, on a bed of Cauliflower and Yam puree and market Cherry Tomatoes, drizzled with Extra Virgin Olive Oil

Calling for your Omega fish oil?

Braised Sardines, Quinoa and Salad

Making Greek Chicken Lettuce Wraps with Spiced Dill Yogurt Sauce

Pool Party at The Keefer Boutique Hotel Rooftop in the summer. I provided small plates for 100 people capacity and it was so much fun! I did this every sunday during summer and on this day my lovely sister helped me!