Berry Beet Juice

Summary: 

This is a great smoothie. It has a sweet and tangy taste from the berries plus all the nutrition from the beets. Beets are great for detoxing after a weekend or a night out with your friends. Berries are a great source of antioxidants. Blend them together a super healthy treat.

Ingredients:

2 apples
2 small beets
1 pear
2 cups frozen strawberries
1 cup frozen blueberries

Directions:

1. First JUICE the apples, beets and pear following your juicer’s instructions.

2. Add the juice into a blender and pour in the frozen berries. BLEND until smooth.

3. Add ice cubes if desiring a frosty consistency.

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Skinny Waldorf Salad

Summary:  Canned tuna is a great lean protein source. Always choose tuna in water instead of in oil to save some calories. This salad can be prepped ahead of time and kept in a sealed container on the fridge for … Continue reading

BBC News – The chia seed craze

BBC News – The chia craze. From this BBC article:

With more omega-3 fatty acids than salmon, a wealth of antioxidants and minerals, a complete source of protein and more fibre than flax seed, the seeds have been dubbed a “dieter’s dream”, “the running food”, “a miracle”, and “the ultimate super food”, by advocates and athletes.

For those who have been out of the loop for several months this a great article about the incredible power and nutritional value of CHIA SEEDS. The great thing about them, besides the latter is that you can easily incorporate it into your diet by mixing it with any type of grains: couscous, rice, cereal, breads, cakes, smoothies or just by sprinkling it over salads or into dressings. It’s such an easy thing to do with the potential of greatly impacting your health and fitness status! Bottom line….chia seeds are the new flaxseeds times 10.

Spoon of ground chia seeds

Just add flaxseed

Just add flaxseed

Just add flaxseed

I know we don’t always have to time to go to the supermarket, shop for the right ingredients and cook a well balanced meal. This doesn’t mean we are excused from eating healthy. There are plenty of ingredients you can keep in your pantry without worrying about it rotting away. This is were flaxseed comes in.

From Shape.com “This oil is virtually tasteless so it’s a perfect way to sneak nutrients into a picky eater’s diet. It’s also rich in omega-3 fatty acids and has been shown to promote sustained energy levels, balanced blood sugar, a healthy heart, and beautiful skin, hair, and nails.”

So..worst case scenario… regular pasta or white rice on the hand? just add some flaxseed! That way you will secretly sneak in some fiber without compromising the taste of your meal. Any type of seed works great on salads, rice, pasta, oatmeal or even on toast with nut butter.

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Smoked Salmon & Apple Carpaccio Salad

Recipe adapted from: Giada di Laurentis (one of my favorite chefs)
Yield: 4 to 6 servings

Summary: 

This recipe goes great as an appetizer or as light lunch or dinner. To make into an appetizer drizzle with the vinaigrette, cover and refrigerate for several hours. The vinaigrette will pierce all the layers and infuse the spinach leaves with lots of flavor. If you are tight on time serve immediately – it will be just as good.
Ingredients:
Carpaccio salad:

6 ounces Nova Scotia smoked salmon
1 small red apple, halved and cut into very thin slices
1 tablespoon capers, rinsed and drained
1/4 cup of red onion, thinly sliced

Fresh spinach leaves – use however much you want (depends on the size of the salad or appetizer)

1 tsp of dried or fresh dill, for garnish

Honey mustard vinaigrette:

2 tbsp  olive oil, plus more if needed
kosher salt and black pepper
2 tbsp fresh lime juice
1 tbsp  Dijon mustard
2 tsp  honey
2 tbsp of water
1 tsp fresh or dried dill

TIP- Prepare this salad in a 12 x 12 serving plate}.
Directions:

FOR THE VINAIGRETTE:

Mix all of the ingredients in a bowl with a whisk.

FOR THE SALAD:

1- Arrange spinach leaves on the serving plate.

2- Place the apple slices one by one, each one slightly overlapping the other, creating 3 columns.

4- Place the red onion slices and capers on top of the apples.

5- Drizzle with the vinaigrette and garnish with dill.

Mock risotto with black beans

Summary: 

This savory dish is perfect by itself as a quick weeknight dinner, done with leftover rice! However, the complex savors make it worthy of company. It would go excellent with any savory piece of protein such as fish, chicken or lean beaf.

Ingredients:

  • 2 cups of leftover rice (I prefer Texmati or brown rice)
  • 1 can of black beans
  • 1 small onion, thinly sliced
  • mushrooms, half a pkg
  • 1/2 cup parmesan or pecorino cheese
  • truffle oil, a drizzle
  • basil leaves or spinach, for garnish

Directions:

1. First slice the white onion thinly and caramelize it with some olive oil on medium heat. Meanwhile chop the mushrooms (to the preferred size). Add them along with the onions. Add the can of black beans with their juice. Season with salt and pepper to taste. This should take about 5-8 min.

2. When the onion and mushrooms have reduced in size, add the leftover rice and stir well. Switch to low heat. Cover with a lid and wait 10 min for the flavors to incorporate.

3. Meanwhile shred about 1/4 cup to 1/2 cup of parmesan cheese. Add to the rice, stir and cover.

4. For a little extra taste, drizzle a small amount of truffle oil. As garnish add some diced fresh basil leaves (or minced spinach for added nutrition and that lovely hint of green). Adjust seasoning if necessary.

TIP – for a lighter version: skip the truffle oil and add only 1/4 cup of parmesan cheese.

Hello world!

I am a 20 something med school student in the never-ending search for guidelines on healthy living. In my hectic life as a married med school student I found two great stress relievers: cooking and exercise. Well, I married a yoga teacher that helps too. He is also a med school student and we’ve been going through this amazing learning journey together for the past two years. My dream is to become an endocrinologist. I want to focus and teach about prevention through a whole diet and the importance of leading an active life. The amount of research available out there about the healing power of food and the benefits of exercise are astonishing! I feel like my job is to spread the good news, inspire people and help them get rid of their bad health habits. Don’t get me wrong I believe in indulging once in a while too. Help me on my mission and I hope I’ll help you too.