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Quick and Savory Fish Curry With Roasted Cauliflower and Okra Recipe

09/12/2018 none 0

Recipe From Pete Evans

 

If you like (or love) curry, then you’ve probably tried different
variations of this colorful and flavorful dish. India, Indonesia, Malaysia and
Sri Lanka all have their own take on curry. Some cooks may make changes to a
recipe because certain ingredients may not be available in their area, and they
use substitutes instead that’ll help retain the essence of the curry.[i]

 

Succulent fish, fresh and organic vegetables and flavorful spices come
together in this Quick and Savory Fish Curry With Roasted Cauliflower and Okra
Recipe. It’s sure to be a hit among curry lovers or those who are tasting this
dish for the first time.

 

Looking for more healthy and delicious recipes to serve to your family
and friends? Check out the “Fat for Fuel Ketogenic Cookbook” that Pete Evans and
I have collaborated on. It features ketogenic diet-friendly recipes that can
satisfy your taste buds and potentially improve your health. Available starting
November 14, this cookbook also provides you with valuable information
regarding the basics of the ketogenic diet.

 

Ingredients:

 

2 teaspoons ground turmeric

2 teaspoons ground coriander

1/2 head cauliflower,
broken into florets

4 snapper fillets, approximately half a pound each (or any firm white
fish such as cod, sea bass or bream) skin on or skinned and pin-boned

Juice of 2 limes

4 tablespoons coconut
oil
, melted

1 onion, sliced

1-inch piece of ginger, finely grated

4 cloves garlic, minced

5 cardamom pods

1 teaspoon dried chili flakes

1 pinch freshly cracked pepper

1 cinnamon stick

12 curry fresh leaves

1 1/2 cups organic coconut milk

1 2/3 cup fish stock or water

1 tablespoon fish sauce

8 okras, halved

1 large handful baby spinach leaves

1 handful coriander leaves

 

Procedure:

 

1.      
Preheat the oven to 400 degrees Fahrenheit.

2.      
Mix the turmeric and ground coriander together
in a small bowl and set aside.

3.      
Place the cauliflower florets, 1 tablespoon of
coconut oil and half of the spice mix into a bowl and toss to combine. Transfer
the cauliflower mixed with the spices onto a lightly greased oven tray with a
little coconut oil and spread as a single layer. Season with a little salt and
roast in the oven for 15 minutes, until golden. Set aside.

4.      
Rub the remaining turmeric spice into the flesh
side of the snapper fillets, then squeeze the juice of one lime over it. Leave
to marinate for 10 minutes, cover and place in the refrigerator.

5.      
Meanwhile, heat the remaining coconut oil in a
large frying pan over medium heat.  Add
the onion and sauté gently for five minutes until softened and translucent. Add
the ginger and garlic and sauté for 30 seconds, then add the cardamom pods,
cinnamon stick, chili flakes, a pinch of freshly cracked pepper and curry
leaves, and cook for another minute.

6.      
Add the roasted cauliflower, okra, coconut cream
and fish stock. Mix to combine, then place the fish flesh side down and gently
simmer for eight to 10 minutes until the fish is nearly cooked through.

7.      
When the fish is almost cooked, add the spinach
leaves and gently mix them through.

8.      
To finish, season with the fish sauce (add more
fish sauce to taste if desired), squeeze over the remaining lime juice, and
garnish with fresh coriander.

 

This recipe makes 4 servings.

Preparation time: 15 minutes (plus 10 minutes marinating time)

Cooking time: 30 minutes

 

Tip: Try
to limit your intake of white fish like snapper, because these are usually contaminated
with harmful toxins like mercury. Purchase fish from a trustworthy source, such
as a local fish monger you can trust, who can provide you with high-quality
fish. This is because some sellers will tell you that you’re buying a
good-quality product when it is actually a low-quality fish.

 

This Quick and Savory
Curry Recipe Will Add Spice to Your Meals

 

If you’ve run out of ideas on how to cook curry, this recipe is a good
choice. Fish may not be the first ingredient of choice when it comes to curry
(chicken and beef are more commonly used),[ii]
but this delicious dish makes it work, as the spiciness of the curry perfectly complements
the mild flavor of the fish.

 

What Are the Health Benefits of
Okra?

 

Okra is a
vegetable from the Malvaceae or mallows family. It can have either a smooth
surface or a rough texture, and is naturally green, although it can comes in
red varieties too. Because okra is tough to chew, it must be steamed or boiled
before eating. Once cooked, it develops a gelatin-like quality.

 

It’s unfortunate that not many are familiar with okra, because it
carries outstanding health benefits. Okra is a low-calorie vegetable that’s
abundant in insoluble and soluble dietary fiber, and can potentially aid with
promoting optimal digestive function, reducing cholesterol levels, lowering
heart disease risk and improving weight management (since okra can help promote
satiety). Okra also contains iron, calcium, manganese and folate, plus these
beneficial vitamins:

 

·        
Vitamin
A:
Together with flavonoids such as beta-carotene, xanthan and lutein,
vitamin A can work toward promoting good vision and healthy skin and mucous
membranes.

 

·        
Vitamin
B6:
This B vitamin can assist with metabolizing fat, carbohydrates and
amino acids, promoting health of lymph nodes and regulating blood sugar levels.
Other potentially health-boosting B vitamins in okra include vitamins B1
(thiamin), B3 (niacin) and B5 (pantothenic acid).

 

·        
Vitamin
C:
This can help support immune function, prevent free radical damage and
regulate blood pressure levels.

 

·        
Vitamin K:
It can help the body’s blood clotting function. Together with vitamin D and
calcium, vitamin K can support bone health as well.

 

When buying okra, pick those that are bright green, have unblemished
skin and feel firm but not hard. It’s best to look for okra at your local
market, particularly from May to September when it’s in season. Okra can be
stored in your refrigerator’s vegetable compartment in paper bags for up to
four days.[iii]

 

When cooking the okra, bring them to room temperature first. This allows
the vegetable to release less moisture when cooked. You can opt to leave the
okra whole when cooking, but if you want to cut or slice the vegetable, pat the
okra dry first before cutting or slicing. Use a ceramic knife to help slow the
browning process.

 

What’s Curry Without Delectable
and Tasty Spices?

 

It’s undeniable that the spices in this curry provide heaps of
delicious flavor. Let’s take a closer look at two of these spices and their
health benefits:

 

·        
Cardamom pods: These
small and greenish pods have a strong, unique and spicy-sweet or camphor-like
flavor. There are many types of cardamom pods, but no matter what variety you
use, you can get the most intense flavor once you break open whole pods to
release the tiny black seeds. These seeds can be ground using a spice mill or a
mortar and pestle. A little definitely goes a long way.

 

Cardamom pods are
known for their high manganese content, accounting for around 80 percent of the
recommended daily value in a single tablespoon. Cardamom pods also offer fiber,
minerals such as iron, calcium, magnesium, potassium and zinc, and vitamins A,
B1, B2, B6 and C. There are also volatile oils in cardamom pods that may play a
role in their ability to target gastrointestinal disorders, according to studies.
While limonene is considered the most prominent, these volatile oils may
deliver benefits too:

 

Pinene

Sabinene

Myrcene

Phellandrene

Terpinene

Terpinolene

Linalool

Terpinen-4-oil

A-terpineol

A-terpineol acetate

Citronellol

Nerol

Geraniol

Methyl eugenol

 

 

Ancient medical
tradition noted that cardamom may help ease sore
throats
, tooth and gum infections, congestion, tuberculosis and stomach,
kidney and lung problems. Lab studies discovered that cardamom pods can be
helpful in successfully addressing urinary tract infections and gonorrhea, and
in delivering heart-protective properties. Cardamom pods were also said to be
linked to relieving muscle problems.

 

Moreover, cardamom
pods were used for many centuries as an aphrodisiac that helped addressed
impotency. Early and modern medicine also believed that cardamom pods have
mood-elevating capabilities and can work as an antidepressant and in
aromatherapy.

 

·        
Coriander
leaves or cilantro:
Whether you like coriander leaves (or cilantro) or not, you cannot deny
that they are a valuable storehouse of essential nutrients that can benefit
your health. These low-calorie, no-cholesterol leaves contain flavonoids,
polyphenols and phenolic acids, such as the antioxidant and anti-inflammatory compounds
kaempferol and quercetin.

 

Kaempferol is known
to assist with lowering the risk of chronic diseases such as heart disease,
while quercetin is an antioxidant that can help prevent histamine release, allowing
cilantro to act as a natural antihistamine. Minerals like potassium, calcium,
manganese, iron and magnesium, B vitamins and vitamins A, C and K are also
present in coriander leaves.[iv]
These nutrients help contribute to the antiseptic, antifungal, antioxidant,
antibacterial and disinfectant properties that coriander leaves are known for.

 

Coriander leaves are
also promoted as a chelator or remover of heavy metals from the body. Although
research regarding this supposed benefit is scarce, there is evidence showing
that consuming these leaves along with foods containing heavy metals can reduce
the latter’s toxicity in the body.[v]

 

A Guide to Choosing
High-Quality Fish

 

There are considerations you have to make when buying snapper fillets,
or any type of fish for that matter. Mercury contamination is a major problem
hounding most types of fish today, and can outweigh fish’s potential health
benefits.

 

If you’re buying fish, get them from a trusted local fish monger to
avoid being defrauded. If you don’t have access to or contact with a local fish
monger and need to buy seafood from grocery stores or generic big box
retailers, check for these third party labels that can verify the fish’s
quality:

 

·        
Marine
Stewardship Council:
Arguably the best-known third party label for fish,
the logo features the letters MSC and a blue check mark in the shape of a fish.

·        
Global
Aquaculture Alliance Best Practices:
Although farmed fish isn’t an ideal
type of fish you should consume, if you have no other choice, look for this
symbol.

·        
State of
Alaska’s “Wild Alaska Pure:
” The state of Alaska doesn’t permit
aquaculture, so all Alaskan fish is wild caught. Even better, the state has
some of the cleanest water and some of the best maintained and sustainable
fisheries. The “Wild Alaska Pure” logo is a reliable standard, and is a good
sign to look for when buying canned Alaskan salmon.

 

You can also substitute the snapper in this recipe to either wild-caught
Alaskan salmon
or sockeye salmon. What makes these two special are the fact
that they’re not allowed to be farmed and are always wild caught. Bioaccumulation
of toxins is also reduced in these two types of fish, because they don’t feed
on contaminated fish. Sockeye salmon also has a lower risk of bioaccumulating toxins
because of its short life cycle.

 

About Pete Evans

 

Pete
Evans
is an internationally renowned
chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s
loaded with delicious, unique Keto recipes, ideal for people who want to switch
to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” will be released
November 14.

 

Pete has had numerous noteworthy
contributions to the culinary world. He has not only cooked for the general
public, but he’s also cooked a royal banquet for the Prince and Princess
of Denmark, a private dinner for Martha Stewart, and even represented his
hometown at the gala GʼDay USA dinner for 600 in New York City. Pete’s
career has moved from the kitchen into the lounge room with many TV appearances
including Lifestyle Channel’s “Home show,” “Postcards from Home,” “FISH,” “My Kitchen
Rules” and “Moveable Feast.”

 

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25/11/2018 none 0

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Healthy Alternatives to Mashed Potatoes

22/11/2018 none 0

Recipe by Paleohacks[RS1] 

 

With the holidays coming up, there’s no doubt your family
will be serving mashed potatoes again. It’s a dietary staple during this
festive time of the year, and there’s a chance that you’ll eat a little too
much of it as well. But did you know that mashed potatoes can be unhealthy for
you?

 

A 100-gram serving of potatoes contains 68 grams of carbs, and
offers very little dietary fiber.[TNAS2]  This is way too many carbohydrates than you
should normally eat in a single day. I regularly encourage people to limit
their carb consumption to just 50 grams[TNAS3]  a day from all sources, including fruits and
vegetables. Carbs, when digested, turn into sugar that can cause metabolic
complications in the long run.

 

If you still want to enjoy mashed potatoes, you need to look
for healthier alternatives — namely, taking out the potatoes themselves. These
three easy-to-cook recipes from Paleohacks will satisfy your “mashed” cravings
without sacrificing your health during the holidays. If you want to learn more healthy
recipes, Paleohacks
has more to offer here
.

 

Carrots and Rutabaga Mash[JV4] 

Serves: 4

Prep time: 10
minutes

Cook time: 20
minutes

 

Ingredients:

 

·        
1 pound carrots, peeled and
chopped

·        
1 pound rutabaga, peeled and
chopped

·        
4 tablespoons ghee

·        
1 tablespoon fresh parsley, minced

·        
Sea salt and freshly ground black pepper to
taste

 

Procedure:

 

  1. Place
    the carrots and rutabaga in a large saucepan and cover with water.
  2. Bring
    to a boil and reduce to a simmer; then cover and simmer again for 20 more
    minutes or until the vegetables are really soft.
  3. Drain
    the water.
  4. Mash
    the carrots and rutabaga with a potato masher; add the ghee and season
    to taste.
  5. Serve
    and sprinkle with fresh parsley on top.

 

Bacon and Thyme Mashed Cauliflower

Serves: 6

Prep time: 15
minutes

Cook time: 20
minutes

 

Ingredients:

 

·        
2 pounds cauliflower florets

·        
2 cloves garlic

·        
6 slices organic free-range bacon

·        
2 tablespoons ghee or grass fed butter

·        
1 teaspoon chopped thyme

·        
Coconut oil for frying bacon

 

Procedure:

 

1.      
Bring a large pot of water to boil and steam
cauliflower florets and garlic cloves until tender.

2.      
Meanwhile, cook six slices of bacon in coconut
oil to desired crispness.

3.      
Once cooked, remove the bacon and pulse in a
food processor or blender until small bits are created.

4.      
Once the cauliflower is cooked add to a
blender along with ghee or butter and process until smooth.

 

Mashed Butternut Squash[RS5] 

Serves: 3

Prep time: 15
minutes

Cook time: 1
hour

 

Ingredients:

 

·        
1/2 roasted butternut squash

·        
2 tablespoons coconut
oil

·        
Bone broth to cover

·        
3 cloves garlic

·        
1 teaspoon garlic powder

·        
Salt and pepper, to taste

 

Procedure:

 

1.      
Begin by roasting the butternut squash in an
oven at 375 degrees Fahrenheit for 45 to 70 minutes or until the squash is
tender and you can poke a fork through the flesh.

 

2.      
Once the butternut squash has finished
roasting, cut up half the squash and put it in a small pot. Pour bone broth
into the pot until it almost reaches the top of the butternut squash. Add
chopped garlic. Turn heat to high until it almost starts to boil, then turn
heat to medium-low.

 

3.      
Once the squash is mushy enough to be able to
puree, turn off the heat. Use a potato masher or a hand blender to puree.
Once it is smooth, add the coconut oil, garlic powder, salt and pepper and
mix with a spoon until the coconut oil has melted. Then mix again with the
hand blender until smooth.

 

Cooking Tip:
Most recipes suggest cutting the squash in half and scooping out the seeds
and membrane then brushing it with oil and placing it in the oven to roast
it. To save time, just put the whole squash in the oven for the same amount
of time, then feel when the squash is soft when you squeeze it with an oven
mitt to know when it’s done. Once it’s done, let it cool, then slice in half
and scoop out the seeds and membrane. Either way will work for this recipe.

 

 

Rutabaga[TNAS6]  Is a Vegetable You Must Try

 

Known as “swede” around the world, rutabaga belongs to the
cruciferous vegetable family, making it a potent nutrient powerhouse. It is
part white and part purple, with a creamy orange flesh and a nutty, turnip-like
flavor. Aside from being mashed, rutabaga can be baked, fried, boiled or added
to salads. The most notable thing about rutabaga, however, is its health
benefits.

 

To start, rutabaga is low in carbohydrates, with a 100-gram
serving providing only 8.1 grams.[1]
This makes it considerably healthier than potatoes, which have a high glycemic
load that can cause rapid spikes in your blood sugar levels.[2] Another
notable thing about this vegetable is in the same serving, it contains 25
milligrams of vitamin C, an important nutrient essential for many biological
functions such as managing blood pressure levels,[3]
lowering the risk of heart disease[4] and
significantly boosting iron absorption.[5]

 

Rutabaga also contains the following nutrients that offer
various benefits:[6]

·        
Potassium
— This nutrient has been shown to help reduce blood pressure in adults.[7]

·        
Phosphorus
— Increased phosphorus intake may help lower the risk of hypertension.[8]

·        
Magnesium
— Intake of this mineral may help manage inflammation better.[9],[10]

 

 

Cauliflower
Packs a Lot of Power[TNAS7] 

 

Similar to rutabaga, cauliflower is a cruciferous vegetable,
and is commonly stir-fried, roasted or pickled. Being a crucifer, cauliflower
is one of the best health food choices you can make. Research has found that this
vegetable may help:

 

·        
Lower your
risk of cancer
— Cruciferous vegetables contain a mixture of antioxidants
that have chemopreventive benefits against colorectum, lung, prostate and
breast cancers.[11],[12],[13]

·        
Promote
digestive health
— A single cup of cauliflower contains 2.1 grams of dietary
fiber,[14] which
is essential in promoting regular bowel movement, proper appetite control,
stable glycemic control and prebiotic growth in your stomach.[15]

·        
Boost
choline intake
— Cauliflower is rich in choline, an important nutrient
important to maintaining various biological processes.[16] One
study found that choline plays a role in lowering the risk of neural tube
defects in pregnant women, lowering the risk of heart disease and managing inflammation.[17]

 

If you want to try another version of cauliflower “mashed
potatoes,” try my recipe here[TNAS8] . It uses different ingredients, which open up a completely
new world of flavors for you to enjoy.

Butternut Squash Can Be a Great Alternative to Potatoes

 

Another vegetable that can work great as a healthy
substitute for potatoes is butternut squash, thanks to its creamy and soft
flesh. Mashing it gives a new twist to how you eat it, since it is often baked,
sautéed or steamed.[18]

 

Another notable thing about butternut squash is that it has
certain health benefits that will definitely catch your attention. This vegetable
is high in antioxidants,
which can help neutralize dangerous free radicals throughout your body.[19]
Another study has found that the winter squash family (the one that butternut
squash belongs to) can help boost the immune system thanks to its beta-carotene
content.[20] Butternut
squash may also reduce the risk of cancer, as evidenced in a study published in
Cell Research.[21]

 

Make Your Mashed ‘Potatoes’ Healthier and Tastier by Adding Keto Gravy

 

Instead of consuming the usual mashed potatoes during the
holidays, expand your horizons by trying out the three alternatives outlined
above. I guarantee that these will be just as good, if not better, than regular
mashed potatoes. To make them even healthier and tastier, pour some homemade keto gravy [TNAS9] over them to produce fat-burning ketones that
your body will surely appreciate.

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Satisfying, No-Grain Spaghetti and Meatballs Recipe

28/10/2018 none 0

Recipe by Pete Evans

 

Spaghetti and meatballs: It’s a perfect example of a classic
home-cooked meal that any person, whether adult or kid, would love to indulge
on. It’s also versatile — you can use any type of protein for the meatballs
and/or replace the traditional red sauce with a creamy white sauce.

 

Today I’d like to share with you a truly unique spaghetti
and meatballs recipe, created by renowned Australian chef Pete Evans, who I
teamed up with to write the soon-to-be-released “Fat for Fuel Ketogenic
Cookbook.” Instead of the typical grain-based pasta, this recipe uses zucchini
and carrots, for a more flavorful yet healthy dish that would surely satisfy
your taste buds without expanding your waistline. 

 

Ingredients:

 

Meatballs:

4 tablespoons coconut
oil

2 handfuls of baby spinach leaves

1 shallot,
finely chopped

2 garlic cloves, finely chopped

3/4 pound  organic
free-range pork mince

1/4 pound  organic free-range beef
mince

2 tablespoons finely chopped flat-leaf parsley leaves

1 free-range egg yolk

Himalayan salt and freshly ground black pepper

1 large handful of flat-leaf parsley or basil leaves, finely
chopped, to serve

 

Tomato Sauce:

2 tablespoons coconut oil

2 garlic cloves, thinly sliced

2 cups organic canned crushed tomatoes, deseeded and peeled

8 basil leaves, chopped

 

Vegetable Spaghetti:

3 large carrots,
cut into spaghetti strips on a mandolin or slicer

6 zucchinis,
deseeded, peeled and cut into spaghetti strips on a mandolin or slicer

2 tablespoons extra-virgin olive oil

 

Tomato Sauce
Procedure:

1.      
Heat 2 tablespoons coconut oil in a saucepan
over medium heat.

2.      
Add the garlic and fry for 30 seconds, or until
lightly browned. Pour in the tomatoes and 1/2 cup of water, and then simmer for
20 to 25 minutes until the sauce has thickened.

3.      
Add the basil and simmer for two minutes longer.

4.      
Season with salt and pepper. You can blend the
sauce if you prefer it smooth.

5.      
Keep warm and put to the side for meatballs.

 

Meat Ball Procedure:

1.      
Preheat oven to 350 degrees F.

2.      
Melt 1 tablespoon of the coconut oil in a frying
pan over medium heat. Add the spinach and cook for two minutes until just
wilted. Drain the spinach and leave to cool. Once cool, squeeze out any excess
liquid, roughly chop and transfer to a bowl.

3.      
Return the pan to medium heat and add 1
tablespoon of the coconut oil, the shallot and garlic. Fry for three minutes or
until the shallot is translucent and the garlic is lightly browned. Set aside.

4.      
In a large bowl, mix the pork mince, beef mince,
spinach, shallot and garlic, parsley, egg yolk and some salt and pepper until
well combined. Roll into golf ball-sized portions and set aside.

5.      
Heat 2 tablespoons of coconut oil in a large
ovenproof frying pan. Add the meatballs and fry until golden on one side. Turn
the meatballs over and place the pan in the oven for 5 minutes until the
meatballs are cooked through.

6.      
Remove the pan from the oven, add the tomato
sauce, cover and keep warm.

 

Vegetable Spaghetti
Procedure:

1.      
Fill a saucepan with water and bring to a boil
over medium heat.

2.      
Add the carrots and cook for 30 seconds, then
add the zucchini and cook for another 30 seconds, or until tender.

3.      
Drain, toss with a splash of the olive oil and
season with salt.

4.      
Divide spaghetti between four serving plates,
top with the meatballs, spoon on the tomato sauce, sprinkle with the parsley or
basil and serve.

 

Serves: 4

 

Tip: Zucchinis
and tomatoes, two main ingredients of this dish, actually contain plant
lectins, which may have problematic effects on your health. To safely reduce
the lectin in these foods, I advise deseeding and removing their skins, as
these are what contain the most lectin.

 

For the zucchini, use a spiralizer that removes the seeds.
You can also manually peel and deseed the zucchinis, and then cut them into
thin strips using a knife. It may take a bit more effort, but the results are
surely worth it.

 

Make Sure You’re Eating
Organic, Grass Fed Meats

 

This recipe blends two kinds of protein, pork and beef, for
the meatballs. But as much as possible, stay away from the meats sold in
supermarkets and groceries, as they most likely come from concentrated
animal feeding operations (CAFOs)
.

 

These corporate-controlled environments characterized by
large scale, centralized productions are operating mainly for processing,
producing more meat for less money — and consumers are paying the price,
because what you’re getting is antibiotic-loaded meats that are nutritionally
inferior.

 

Instead, seek organic, antibiotic-free, grass fed meats that
are raised by local farmers who follow the principles of regenerative farming.
This will ensure that you get meat from animals that are raised on their
natural diet and are allowed to roam free instead of being cramped in small
spaces.

 

Don’t be tempted to overeat meat as well, no matter how
healthy the other components of the dish are. High protein intake will activate
your mTOR pathway and pose unhealthy consequences on your health. Ideally, keep
your serving size to 4 ounces, if you’re a large male, and 2 ounces if you are
a small woman or child.

 

Reminders on Cooking
and Buying Tomatoes

 

Tomatoes are incredibly healthy, but they must be properly
prepared before cooking (Again, remember to remove the seeds and peel, as they
have the highest lectin content). They’re rich in flavonoids, phytochemicals
lutein, zeaxanthin and vitamins A, C, and E, as well as B-complex vitamins.
Potassium, manganese and phosphorus are also found abundantly in tomatoes.

 

However, the most sought-after nutrient in this food is
lycopene, the carotenoid antioxidant that gives it its vibrant red color.
Lycopene is valued for its antioxidant activity, potential to reduce your
stroke risk and role in bone health. It’s also shown promise in combating
prostate cancer.

 

When buying prepacked tomatoes, I advise looking for
varieties that come in glass containers or jars, as most cans today are lined with
material containing bisphenol-A (BPA), an endocrine-disrupting chemical linked
to various health problems. Because of their acidity, tomatoes can cause the
BPA from the cans to leach into your food. 

 

In addition, you can also use fresh tomatoes that are grown
and harvested from your own garden. It’s a fairly easy-to-grow crop, which is
why as much as 95 percent of home gardeners are planting tomatoes in their
backyard.[i]

 

You can grow tomatoes in containers, raised beds or anywhere
there’s soil; however, there are some important pointers you need to remember
to make the most of them. Read my article “How to Grow the Most Flavorful Tomatoes” for useful tips in planting tomatoes.

 

These ‘Green’
Ingredients Make This a Wholesome and Satisfying Dish 

 

Carrots and zucchinis both impart an impressive array of
health benefits, but they’re not the only vegetables that make this a standout
meal. Just take a look at what these other ingredients can do for your
well-being.

 

·        
Spinach —
This popular leafy green offers high
amounts of niacin and zinc, as well as fiber, protein, thiamin, magnesium,
potassium, phosphorus, copper and manganese. It also contains vitamins A, C, E
and K.

 

Spinach is also abundant in flavonoid antioxidants
that can help protect you from free radicals. Studies have also shown that this
vegetable can be useful for brain health by helping maintain vigorous brain
function, mental clarity and memory.

 

·        
Parsley —
This herb has impressive amounts of vitamin K, a vitamin essential in
maintaining bone strength that is believed to play a role in preventing
Alzheimer’s disease through minimizing neuronal damage in the brain. It also offers
vitamins A and C, as well as antioxidants
zeaxanthin and lutein. Iron, copper,
folate, manganese and fiber are present in parsley, too.  

 

·        
Basil — Thanks
to its high amounts of vitamins A, C and K, as well as manganese and essential
oils such as geraniol, cinnamate, citronellol, terpineol, linalool and pinene,
basil has been valued for its immune-boosting, anti-inflammatory,
diabetes-preventing,[ii]
pain-reducing and blood vessel-protecting properties, just to name a few. It’s also
fairly easy to grow — check out this article, “
How to
Grow Basil
,” for more helpful gardening
tips.

 

   About
Pete Evans

 

Pete Evans
is an internationally renowned chef who has joined forces with Dr. Mercola to
create a healthy cookbook that’s loaded with delicious, unique Keto recipes,
ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel
Ketogenic Cookbook” will be released November 14.

 

Pete
has had numerous noteworthy contributions to the culinary world. He has not
only cooked for the general public, but he’s also cooked a royal banquet
for the Prince and Princess of Denmark, a private dinner for Martha Stewart,
and even represented his hometown at the gala GʼDay USA dinner for 600 in
New York City. Pete’s career has moved from the kitchen into the lounge room
with many TV appearances including Lifestyle Channel’s “Home show,” “Postcards
from Home,” “FISH,” “My Kitchen Rules” and “Moveable Feast.”

 

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Comforting Cauliflower Stew With Tomatoes, Herbs and Spices

21/10/2018 none 0

Recipe From Healthy
Holistic Living

 

Nothing beats a warm bowl of stew to nourish your body and
soul. What’s great about it is that it encourages experimentation. You can use different
ingredients each time you cook to keep on discovering new flavors.

 

If you’re looking for a new and nourishing stew to try, this
recipe from Healthy
Holistic Living
is the perfect choice. It uses cauliflower as the base
vegetable, coconut milk for the broth and various herbs and spices to bring out
a wonderful flavor and aroma.

 

Ingredients:

·        
2 tablespoons of coconut oil

·        
1 teaspoon of cumin seeds

·        
1 medium organic onion, finely chopped

·        
3 ripe organic tomatoes, finely chopped

·        
1 medium head organic cauliflower, stemmed
and cut into bite-size florets

·        
1 jalapeno, stemmed, seeded and chopped

·        
1 cup of organic kale, chopped

·        
2 teaspoons of ginger paste

·        
1 tablespoon of cumin powder

·        
1 tablespoon of coriander powder

·        
1 teaspoon of turmeric
powder

·        
14 ounces of full-fat unsweetened coconut milk

·        
1 teaspoon of sea salt

·        
2 tablespoons of chopped cilantro

 

Procedure:

1.      
In a medium-sized stock pot, heat the coconut
oil for 30 seconds on medium heat.

2.      
Add the cumin seeds and stir them until they
start to sputter. Add the onions and cook for another minute, and then, add the
tomatoes, stir and cook for a few more minutes until the tomatoes soften.

3.      
Add the rest of the ingredients and stir
together. Cover the pan and simmer for about 15 minutes, stirring every five
minutes to keep it from burning.

4.      
Pour the soup into bowls and enjoy. Leftovers
can be stored in an airtight container.

 

Cauliflower Is a Great Foundation for a Stew

 

Cauliflower belongs to the cruciferous vegetable family and
looks similar to broccoli,
except it has a white head. Research has shown that it may help:

 

·        
Fight
Cancer

 

In a study that used mice, scientists
discovered that a combination of phenethyl isothiocyanate (a cancer-fighting
compound found in cauliflower) and turmeric was found to be effective against
prostate cancer cells.[i]

 

In another study, sulforaphane,
another beneficial substance found in cauliflower, was found

to help prevent the proliferation
of breast cancer cells.[ii]

 

·        
Improve
Brain Health

 

Cauliflower contains choline, a B
vitamin that may help promote a healthy nervous system. In one study, increased
choline intake during pregnancy helped supercharge the brain activity of mice
in utero, which can possibly lead to improved cognitive function, learning and
memory later in life.[iii]

 

·        
Improve Digestive
Function

 

Sulforaphane may help reduce the
number of harmful bacteria growing inside your stomach, thereby lowering your
risk of developing digestive problems.[iv]

 

·        
Fight
Inflammation

 

Cauliflower contains a mixture of antioxidants such as
beta-carotene, quercetin, rutin and kaempferol to help combat inflammation
throughout your body. To maximize your antioxidant intake, I suggest you
purchase the Graffiti variety of cauliflower because it has the highest amount compared
to other types.[v]

 

Tomatoes Add More Nutrients and Help Thicken the Stew

 

Tomatoes are a great ingredient for many dishes because they
contain an impressive combination of nutrients, such as:

 

·        
Vitamins A, B6, C, E and K

·        
Fiber

·        
Potassium

·        
Magnesium

·        
Phosphorus

·        
Copper

 

In addition, tomatoes contain lycopene, an antioxidant suggested
to be more effective in helping lower your risk of stroke and cancer compared
to other carotenoids. In one study, high consumption of cooked tomatoes has
been associated with a lowered risk of prostate cancer.[vi]
Another study suggests that lycopene can help against pancreatic and lung
cancer, as well as cardiovascular disease.[vii]

 

Coconut Milk Is the Best Broth You Can Use for a Stew

 

Coconut is one of the healthiest foods you can add to your
diet regularly. In fact, I use coconut oil in my cooking whenever possible. In
this recipe, the broth used is coconut milk, which is made by extracting the
liquid from coconut meat, resulting in a thicker viscosity compared to coconut
water.[viii]
Just like coconut oil, it can offer many benefits, such as:

 

·        
Bolsters
your immune system:
The fatty acids found in coconut contain antimicrobial
properties, which can improve your immune system and lower your risk of
developing diseases.

·        
Gives you
energy:
Coconut’s fatty acids are immediately converted by your liver into
energy instead of being stored as fat.

·        
Helps improve
your cardiovascular health:
Consuming coconut frequently may help lower LDL
(bad) cholesterol levels and increase HDL (good) cholesterol levels in your
blood.

 

Adding Kale Greatly Improves the Stew’s Nutritional Profile

 

Kale is a good choice for this recipe because it’s versatile
and a superfood in its own right. In one study, kale was singled out as the
best food you can eat to help lower your risk of bladder cancer.[ix]
Furthermore, it contains 32 phenolic compounds that can help eliminate free
radicals throughout your body.[x]

 

Herbs and Spices Improve Not Only the Taste but Your Health, Too

 

The flavor and aroma of any dish can be greatly improved by
adding the right combination of herbs and spices, and
this recipe follows this practice to great effect:

 

·        
Cilantro:
Rich in antioxidants such as quercetin, kaempferol, rhamnetin and epigenin,
cilantro can help lower the risk of arthritis and improve healthy cholesterol
levels.

·        
Cumin: One
of the main spices used to create curry, it contains minerals such as iron,
potassium and manganese, as well as vitamins that can help inhibit stress and
respiratory disorders.

·        
Coriander:
An aromatic herb native to the Mediterranean region and western Asia,
coriander may reduce insulin resistance and decrease blood sugar levels.[xi]

·        
Turmeric:
Prized for its anti-inflammatory properties, using it regularly can help
reduce your risk of osteoarthritis and cancer, and may even protect against
liver damage.

·        
Jalapeno:
Peppers contain a substance called capsaicin, which is the source of their
spicy flavor. Research has shown that capsaicin may help reduce your risk of
developing tumors,[xii]
and may assist with weight management due to its ability to boost your body’s metabolism
and fat burning.[xiii]

 

About the Author

 

Healthy
Holistic Living
is an independent alternative health news resource that
provides innovative, alternative health-related content, resources and product
information that empower individuals to make positive change in their lives and
in the world.


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How to Cook Asparagus

14/10/2018 none 0

Asparagus can make any meal feel a little more special, since it’s considered a delicacy in the vegetable world. It’s among the most nutritionally balanced vegetables, as it’s low in fat, sodium and cholesterol, but packed with a variety of vitamin…