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/]

Sautéed Brussels Sprouts, Chickpeas and Kale salad

Delicious and healthy Brussels Sprouts, Chickpeas and Kale Salad.

Ingredients:
- 1 (15oz) can organic chickpeas (garbanzo beans) rinsed and drained
- 1 cup fresh kale roughly chopped
- 1 cup Brussels sprouts, trimmed and halved
- 2 tbsp lemon juice
- 1/2 cup red peppers, sliced
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon mustard seeds (optional)
- 1/2 teaspoon turmeric powder (optional)
- 3 tablespoons extra-virgin olive oil
- Sea salt, Turmeric and freshly ground black pepper

How to Prepare:
First cook the Brussels Sprouts. Heat 2 tbsp of Olive Oil in a medium saucepan over high heat. When the oil is hot add brussels sprouts, keeping as many as possible cut-side down.Turn the heat to medium, and cook them until the sprouts are golden-brown, and then turn them to the other side, cook for about 8 to 10 minutes. Add few tablespoons of water into the saucepan, coating the bottom of the entire pan, cover and cook until the water has evaporated and they are softened, then toss the lemon juice over it.

TIP: Do not overcook Brussels Sprouts, not only do they lose their nutritional value and taste but they will begin to emit such unpleasant sulfur smell associated with overcooked.

Add 1tbsp of the olive oil and mustard seeds, wait for them to pop a little, this takes about 30 seconds; add onion and garlic, stir and cook for 3 minutes.
Add red peppers, chickpeas and kale.Season with turmeric, ground black peppers and sea salt to taste; cook for about 4 minutes. Serve it immediately. 

Perfect Sautéed Shrimp and Mistakes to Avoid

Shrimp is low in calories and saturated fat, hight in protein and in flavor. Like most seafood, stir-fry or sautéed shrimp in skillet is super simple to make.
Let's start by seasoning the shrimp, have the shrimp in a medium bowl , add garlic cloves finely minced or garlic powder, fresh black pepper and extra virgin olive oil.

*1st Tip: DO NOT add salt when you are seasoning because the salt dehydrates the fragile meat, also it will holds water in the pan and will not be juicy.

Instructions:
-Heat Olive Oil or Butter in a large skillet over medium high heat for 45 seconds.
-Carefully place the seasoned shrimp in skillet. If raw shrimp sauté until shrimp begin to turn pink, it takes about 5 minutes; if pre-cooked, large shrimp takes 3 to 4 minutes, medium 2 1/2 to 3 1/2 minutes, and small 2 to 2 1/2 each side
- Lower the heat and add parsley and add sea salt.

*2nd Tip: If the skillet is not well heated, the shrimp will runs water and it can become rubbery.

How to Cook Fluffy and not Bitter Quinoa

I am a big fan of the superfood Quinoa. It's a complete protein, it means contain all essential amino acids, which cannot be made by the body. It's considered one of the least allergenic food due to its low gluten content, becoming a great substitute for starchy pasta and rice.
 Very often friends asked me the same question, how I make a perfectly fluffy, not mushy, not bitter taste or soapy quinoa?

Here's how to cook great quinoa:
Quinoa has a natural coating,called saponin, which can make the cooked grain taste bitter. So rinse quinoa in a fine mesh strainer until water runs clear, drain and transfer to a medium saucepan with 1tsp of olive oil. Toast for 1-2 minutes until the quinoa is dry again. To cook 1 cup of quinoa add 2 cups water, add sea salt and bring to a boil. Cover, reduce heat to medium low and simmer until is tender and water is absorbed, about 15 to 20 minutes . Uncover, if you keep the lid on the quinoa will be overcooked. Set aside off the heat for 5 minutes and fluff with a fork. 

Immune Boosting Green Juice

Green Juice the perfect way to start your day!
You must remember to drink your juice on am empty stomach, because your body can better absorb the nutrients.

Immune Boosting Green Juice Recipe 
- 2 cups Kale
- 2 cucumbers 
- 2 Carrots 
- 1 Lime 
- 2 Oranges
- 1in Ginger 
Add 1tbsp Chia Seeds 
*No added water or sugar. Made with Masticating Juicer

------------------------------------------------------------------------------------------Suco Verde para Fortalecer o Sistema Imunológico

Suco Verde uma forma perfeita para começar o seu dia! 
Vale lembrar de tomar o suco com estômago vazio, dessa forma o corpo pode absorver melhor os nutrientes.
Receita de Suco Verde para fortalecer o sistema imunológico
- 2 xícaras de Kale ( couve crespa) 
- 2 Pepinos
- 2 Cenouras
- 1 limão
- 2 laranjas
- Pedaço pequeno de Gengibre, em torno de 3cm
Depois de pronto acrescente semente de Chia.
* Nesse suco não vai água ou açúcar. Feito com um extrator de suco de baixa velocidade, processo por mastigação sem lamina.

Welcome Spring 2015!

Great Things 4 Life would like to Welcome everyone to the Blog and Welcome Spring of  2015!

First Day of Spring is a beautiful date to Celebrate Life, and all the wonderful and great things that life offers to Us! I am truly happy to finally launch this blog to share Great Things with all of You! Stay tuned! Cheers!!