Healthy and Easy Homemade Cranberry Sauce

Natural cranberries can be a wonderful healthy food with many benefits. Cranberries are well know for preventing urinary tract infections , kidney infections, preventing bladder stone production by acidifying your urine, and boost your immune system helping to prevent colds and flues.

Many of us have cranberry sauce only during the Thanksgiving holiday with turkey, but there are so many delicious ways you can use up cranberry sauce. Add a big scoop of cranberry sauce to a smoothie, or flavor your plain yogurt. Make a ham or turkey sandwich or wrap adding a smear of cranberry sauce. It goes well with chicken, pork and beef. You can also use cranberry sauce as a glaze for meatloaf.


I absolutely loved this recipe shared by a friend of mine. The best thing of a homemade sauce is you can control how much sugar you put in, and also you can add more fresh and healthy ingredients.

Ingredients

• 8 -12 oz of fresh organic cranberry 
• 2 cups of water
• 1 1/2 oranges zest and juice 
• 1/2 lemon juice and zest
• A pinch of himalayan pink salt
• 1/2 tsp nutmeg 
• 3 sticks of cinnamon 
• Fresh Rosemary bunch
• 1/2 Apple chopped in small pieces
• Honey ( add according to your taste)

  In a large saucepan, combine water and honey ( I like raw honey). Bring to a boil, stirring to dissolve the honey for 5 minutes. Then add the remaining ingredients and let them boil uncovered over high heat to medium for 10-15 minutes or till skins pop. If you like a runnier sauce, cook for less time. For a thicker sauce, cook a little longer. 

After the sauce is made, make sure to take the cinnamon sticks and rosemary bunch out, they are just for flavor! 

Sautéed Lemon Garlic Brussels Sprouts

I love brussels sprouts and flavored with lemon and garlic make a wonderful side dish.

INGREDIENTS:

• 1 lb Brussel Sprouts
• 4 Tbsp Olive Oil
• 4 cloves garlic, minced
• 1 lemon, juiced 
• Sea salt
• Black Pepper

Clean the Brussels Sprouts and cut each one vertically in half;
Heat the oil in a large skillet over medium high heat, and sauté the halved brussels sprouts in olive oil for about 8-10 minutes on each side until is soft and fully cooked, add minced garlic, paprika, turmeric, sea salt, black pepper for seasoning; squeeze fresh lemon juice on top and serve immediately.

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Quinoa, with Black Beans , Cherry Tomatoes and Peas

Today's lunch was very fast and delicious. Quinoa is one of my favorite foods, grain-like but not a grain , has a delicious nutty flavor and usually I have a good amount of quinoa leftover. I love the possibility that it can be mixed with a variety of ingredients. 

So, for today's lunch I made a fast, simple and delicious salad.  I tossed a can of organic Black Beans and Peas into my 2 cups of quinoa leftover  some garden fresh halved cherry tomatoes. Season with lime juice, turmeric, fresh cracked black pepper and serve room temperature. Enjoy!

Zucchini Noddles with creamy Avocado- Basil sauce

I love Zucchini, and I love to make Zucchini Noodles with my Vegetable Spiralizer machine. It turns zucchini into fun curly shapes, shoestrings and vegetable noodles , great way to add new texture to pasta dishes.

Avocados, I love them too. They are perfect for making a creamy sauce, add lot of flavor and healthy fats, turning the Zucchini Pasta a very substancial meal.

How to make this dish so creamy? Very simple and fast! All you need is a ripe avocado, fresh basil leaves, garlic , lemon juice and olive oil. Combine all these ingredients into a food processor and processing until smooth. Add salt and some crushed black pepper or your favorite seasonings.

The zucchini noodles can be made Raw or Cooked.

-To make it Raw just place the zucchini noodles in a large bowl and toss the avocado-basil sauce.

-To cook the Noodles, melt coconut or olive oil in a large skillet over medium-high heat. Add the zucchini and cook for 2 minutes. Add the sauce and toss with the noodles to coat. Cook for another 2-3 minutes or until heated through, then sever immediately with shrimp or you can really use any thing you'd like.


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Baked Spaghetti Squash

Spaghetti squash has become wildly popular lately as a low-carb option to replace spaghetti noodles.Very easy process to transform squash into tender tangles of spaghetti. No spiralizers or any special tools are required.
To prepare squash, start by washing it off and drying it.

Instructions:

- Preheat the oven to 400F while you prepare the squash
- Slice the squash in half: the next step is cutting it in half lenghwise. before cutting. Spaghetti squash are really tough and hard, if it's too hard to cut, try microwaving it for a minute or two. or boiling it for five minutes. Let it cool and try to cut it.
-Scoop out the seeds: once you have cut the squash in half and scooped out the seeds with a spoon . 

- Seasoning before bake- brush the halves with 2 tablespoons of olive oil and season generously with salt and black pepper.

-Place the squash in a roasting pan: Place the squash halves cut-side down in a roasting pan.
-Cook the squash for 45 to 60 minutes: Transfer the squash to the oven and cook for 45 to 6O minutes. Smaller squash will cook more quickly than larger squash. Check the squash after 30 minutes.
-The squash is cooked when tender: The squash is ready when you can easily pierce a fork through the flesh all the way to the peel. The flesh will also separate easily into spaghetti-like strands. If the noodles are still a bit crunchy for your taste, put the squash back in the oven for another 10 to 15 minutes.

- Scrape out the squash: Use a fork to rake gently the squash flesh from the peel. If you want to make long noodles rake in the same direction. 

- Serve the squash: Serve the squash immediately.

Colorful Protein Salad

Simple, nutritious and delicious salad. 

                                          Ingredients:

Cooked Quinoa
Cooked Lentils
Broccoli Florets
Mini Sweet Peppers
Pine Nuts
Olive Oil
Salt
Fresh lime juice
Black Pepper 

Just mix everything, add the amount of each ingredient according to your taste. This very simple, nutritious and delicious salad is a powerhouse of goodness, the veggies stay raw and the quinoa, lentils and pine nuts add the protein on it.

Quinoa: Red or White, which one is healthier?

The super-versatile gluten-free, Quinoa ( pronounced KEEN-wah, not kwin-OH-ah), is available in different colors, but the most commercialized types are white and red. Although they are the same grain, there are slight nutritional differences between red and white quinoa. We cook and eat quinoa like many other grains, but, botanically speaking, the part we eat is actually the seed.

                                                                      Alain Jocard/AFT/Getty

                                White Quinoa

White quinoa, actually a bit more tan than white, is the most widely-available in stores. Compared to wheat or rice, quinoa is a better source of protein, has all the essencial amino acids, as well as a number of vitamins and minerals. Of all the quinoa colors, white quinoa has the most delicate taste and the lightest texture and it cooks up a bit fluffier than other types of quinoa.

                                       Red Quinoa
It takes on a brownish color when cooked, is more often used in meals like cold salads since it holds its shape better during cooking, has a richer taste, slightly chewier texture, and somewhat nuttier flavor compared to white quinoa. The main differences in between white and red quinoa is the red quinoa is slightly lower in total fat, a little higher in sodium, fiber, sugar, and protein, vitamin E, riboflavin, and folate. Their amino acid profiles are pretty similar, both are complete proteins.

                                         Calories

There is slight difference in calories between the red and white quinoa. Uncooked red quinoa contains 170 calories for a 1/4-cup serving, while the same serving of white quinoa contains 172 calories.

                                     Carbs and Fiber

If you're trying to increase your intake of fiber, red quinoa makes a better choice. A 1/4-cup serving of red quinoa contains 32 grams of carbs and 5 grams of fiber, while the same serving of white quinoa contains 31 grams of carbs and 3 grams of fiber.

Hair Remover Shaving System for Women

Summer is just around the corner, which means that it’s time to enjoy beaches, pools, wearing bikinis and shorts.

So I've decided to share my favorite shaving system: Braun Silk- épil Epilator .

Silk- épil Epilator is a gentle solution to long-lasting hair removal and great alternative to waxing. It's a "tweezer" epilator, the little metal plates are squeezed together to tweeze out the hairs one at a time as the head spins, and also removes smaller hairs too.

The first time I used , it hurt a little. Then I got used to it and feel pretty normal.

It has two speeds for individual needs, also a light which easily guide your way through the epilation process and lightens up even the finest hairs for no miss removal and it's cordless. Running time is long enough for a full epilation and charges fast.

 

Also comes with a exfoliating brush providing a nice touch, works really well to clean and maintain the skin.

It's a very good epilator. I am more than pleased with the results and worth every penny, my hair is growing less frequently and is no longer coarse. I love it!

How to make healthy Yellow Rice with Brown Rice

Brown rice is a nutritious whole grain packed with fiber, which is important for a heart-healthy diet, and nutrients like selenium,vitamins,antioxidants and protein. Brown rice is the "good carbs" that help balance your diet and can fill you up. 

Cooking brown rice is easy and basic, but it takes a little more time and water than regular white rice. Actually, brown rice is the same white rice without removing all the good stuff in the whitening process.

                      How to make perfect Yellow Rice with Brown Rice
Ingredients: 

• 2 cups Brown rice
• 5 cups water
• 2 tablespoon Coconut Oil or Olive Oil
• 1/2 teaspoon turmeric powder
• 2 garlic cloves
• Salt

How to cook:
First rinse brown rice in a fine strainer under cold water until runs clear, leave it aside. 

1. Heat 2 tbsp of oil (coconut or olive oil) in a large saucepan over medium to low, and sauté the garlic just till it begins to color (careful not to overcook the garlic or it will be bitter). Add the brown rice, and fry the rice before adding the water, sprinkle the turmeric over the rice and mix well, for one to two minutes, this helps build flavor. Add water, it's important to use the right ratio: 2 1/2 cups of water for every cup of brown rice, and salt, bring it to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 -50 minutes. No peeking until then; valuable steam escapes! Once the rice is done cooking , let it stand aside off the heat for at least 5 minutes with lid on, then uncover and fluff rice with a fork.

1. 
   
2. Tips: 

• Cooking brown rice in a large saucepan surface allows for heat to be evenly dispersed, leading to a more consistent texture.

• Use a pan with a tight-fitting lid, prevents steam from escaping when cooking.

• For softer rice, soak the grains in cold water for 45 minutes to an hour before cooking. This allows the water to penetrate the outer bran layers.
• Never lift the lid while the rice is cooking or you'll lose the steam necessary for tenderizing the rice.

Turmeric - The amazing natural healing spice

Turmeric is an old Indian spice made from grinding the powerful medicinal ground root of Curcuma Longa, typically found in India and Indonesia, and belongs to the ginger family. 

The name “turmeric” is derived from the Persian word for "saffron", the neon yellow-orange. Widely used in cooking and gives Indian curry its flavor, also used to color butter, cheese and yellow mustard. In cooking, turmeric spices provides various health benefits.

Curcumin is the main active ingredient in Turmeric. Scientific studies have proven that the spice has anti-inflammatory properties and is a powerful antioxidant. "Antioxidants scavenge molecules in the body known as free radicals, which damage cell membranes tamper with DNA and even cause cell death. Antioxidants can fight free radicals and may reduce or even help prevent some of the damage they cause. In addition curcumin lowers the levels of two enzymes in the body that cause inflammation.It also stops platelets from clumping together to form blood clots" (1) 

According to scientific studies, the benefits of Turmeric are numerous. These include, but are not limited to the following conditions:  

• Antiinflammatory 
• Antiviral
• Antibacterial 
• Antifungal
• Anticarcinogenic
• Lowers Colesterol
• Blood Purifier
• Alzheimer´s Disease
• Psoriasis
• Diabetes
• Inflammatory Bowel Disease
• Rheumatoid Arthritis & Osteoarthritis
• Cystic Fibrosis
• Heals Stomach Ulcer
• Heart Disease
• Liver toxicity & disease
• Multiple Sclerosis

You can take turmeric in different ways: 

• Powdered 
• Root form
• Tablets form

How to Take it 

Dose recommended for adults:

• Cut root: 1.5 - 3 g per day
• Powdered root: 1-3 g per day
• Standardized Extract (curcumim): 400 -600 mg, 3 times per day

What can we do to increase the bioavailability of turmeric in the body?
Unfortunately, curcumin is poorly absorbed into the bloodstream. Here few suggestions: 

• Mixing with Black Pepper - the natural substance piperine in the black pepper enhances the absorption of curcumin, so when you are cooking with turmeric don't forget to add some black peppers to the food. 

• Mixing with Fats - turmeric is fat-soluble , which means it dissolves or breaks down in fat, and very low solubility in water. You need to consume some food that contain healthy fats for turmeric and curcumin absorption. Once Turmeric is absorbed into fats it can easily make through your digestive tract and into your bloodstream.

PRECAUTIONS: 

Turmeric is a natural blood thinner, so avoid taking it if you are on prescribed blood thinners. Turmeric might also upset your stomach if you are sensitive or if you are taking medication for ulcer or heartburn.
Use turmeric with caution if you are pregnant.

REFERENCES:
1. “Curcumin May Help Lower Your Inflammation.” Mercola.com. Mercola.com, 9 Feb. 2015. Web. 09 Mar. 2015.
2. “Curcumin May Help Lower Inflammation in Metabolic Syndrome.” Reuters. Thomson Reuters, 28 Jan. 2015. Web. 09 Mar. 2015.
3. www.drweil.com/drw/u/QAA400915/Curcumin-or-Turmeric.html
4. www.healthy-holistic-living.com/turmeric-absorption.html
5. www.healthyandnaturalworld.com/turmeric-smoothie-recipes-to-boost-bioavailability/

(1) http://umm.edu/health/medical/altmed/herb/turmeric

Shea Butter - The Superfood for Your Skin

Shea Butter 

is one of my favorite body moisturizer. It's considered one of the best moisturizing with exceptional healing properties and anti-aging agents for your skin. 

Easily absorbable into the skin and provides extra moisture without leaving a greasy residue, strengthens the skin by stimulating the production of collagen, rich in vitamins and nutrients, and acts as an amazing natural sunscreen by providing protection against the ultraviolet radiation of sun.

What is Shea Butter?

Shea butter is a solid fatty oil extracted from the nut of the Shea Tree (Butyrospermum Parkii), which grows in the savannah of Western Africa. The components of Shea Butter are derived mainly from oleic acid and stearic acid.

  Skin and Hair Uses of Shea Butter

• Moisturizer for dry skin
• Stretch mark prevention
• Moisturized for dry hair
• Sun protecting
• Sun burns
• Skin regenerating 

Body Healer Uses of Shea Butter

 It's know for its anti-inflammatory and healing properties, it has shown improvement of skin conditions like.

• Eczema 
• Psoriasis 
• Rash 
• Hives 
• Insect Bites  
• Skin cracks
• Anti-itch

Meatless Monday Protein-Packed Salad

 "MEATLESS MONDAY is an international campaign that encourages people to not eat meat on Mondays to improve their health and the health of the planet."  
You can get all the nutrition you need by eating delicious veggie salad. 

Meatless Protein-Packed Salad
Ingredients: 
- 1 can (15oz)  Organic Black Beans, rinsed and drained 
- 1 can (15oz)  Organic  Chickpeas, rinsed and drained
- 1/2 cup Organic Edamame beans
- 2 cups Kale
- 1/2 Orion
- 1/4 cup Almonds
- 2 tbsp Extra Virgem Olive Oil - Cherry tomatoes

How to Prepare: 
Heat 2 tbsp of Olive Oil in a medium saucepan over medium heat. Add chopped Onions, Black Beans, Chickpeas and Edamame, Season with turmeric, ground black peppers and sea salt to taste; sautéd for about 3 minutes. Add kale and almonds, and sautéed all ingredients for 2 more minutes. Toss fresh cherry tomatoes. Serve immediately.  

Easter Juice

Cheer up your Easter Brunch with this wonderful juice:

Ingredientes:

- 2 medium Carrots
- 1 large Grapefruit
- 1 cup Pineapple
- 1 small Golden Beet
- 1in Ginger
- 1/2 lemon

Juice all ingredients in a juicer, ideally cold press. I don't add water when I make juices with my cold press masticating juicer.

If the Pineapple is sweet there is no need to add sugar at all. If it needs to be sweeter I'd recommend stevia or raw honey.

10 minutes Healthy Meal

I love shrimp! It's low in saturated fat, packed with protein, and a good source of iron, zinc, vitamin B12 and selenium, and there are so many healthy ways to cook up shrimp for lunch, dinner, or as a healthy snack. So today I made for lunch a fast and easy salad with some of my favorite ingredients: Shrimp, chickpeas and kale. 

Easy to prepare: In a large skillet over medium high heat sauté shrimp with olive oil ( see recipe on the previous post "Perfect Sautéed Shrimp and Mistakes to Avoid" ) , and add shred carrots, chickpeas and kale. Season with turmeric, ginger, freshly ground black pepper and sea salt to taste; cook for about 4 minutes. Serve it immediately. 

Avocado and Cottage cheese - A Healthy Snack

Who doesn't like to eat a healthy, quick and easy snack that tastes good? A halved avocado filled with cottage cheese is a perfect choice! You might think...it seems like a lot of fat, but remember, a healthy body needs some healthy fat. Your body requires fat for the proper function of your Immune system, Hormones, cell membrane and source of stored energy.
AVOCADO is a good source of monounsaturated fat, in the form of oleic acid , that can decrease the bad cholesterol in your blood and lower the risk of heart disease and stroke. Avocado contains around 4g of protein, 0.2g of sugar, and is an excellent source of potassium (containing more per weight than bananas). Plus avocados are rich in vitamins K,  B, C and E.

COTTAGE CHEESE  rich in protein,low in fat, low-carb and low-calorie.Cottage cheese contains a type of protein called casein, (1)“Casein protein is a slow-digesting protein because it forms a gel in the gut, which results in a steady release of amino acids into the blood stream over time.” In 1/2 cup of low-fat cottage cheese contains 80 calories and 14g of protein.

How to make this easy snack: 
1- Cut an avocado in half, use the side without the pit
2- Fill the hole with 2 tbsp of low fat cottage cheese, my favorite is Nancy's Organic
3 - Sprinkle freshly ground black pepper on top. 

Grab a spoon and dig in to enjoy it! 

TIP: If you eat just the avocado half try to reduce the contact with oxygen in the air as much as possible.

                         3 Ways to keep it from turning brown: 

TIP 1- Leave the pit in the avocado half, and cover tightly with clear plastic wrap before placing in the refrigerator.
TIP 2 - Brush lemon or lime juice and place in an air-tight container or tightly covered clear plastic wrap. 
TIP 3 - Brush the avocado half with olive oil. The oil will keep the flesh from coming in 
direct contact with the air, preventing oxidation. After brushing with the oil, store the avocado in an airtight container in the fridge. 
**The Avocado can be stored in your refrigerator for a day.

(1)  [http://www.supplements-explained.com/casein-protein-the-night-time-protein-source/]