Fiery Caijun Shrimp with Vegetable Quinoa

No matter how hot and humid the season ,spicy foods always entice me. A summer drink like the water melon spritzer works best for me to cool off the heat after a spicy meal like such.
The spicy Caijun Seasoning , commonly used in coastal Lousiania cooking, is pretty simple to put together,goes great on any kind of saute or grilling of seafood. One can serve the spicy shrimp with any kind of whole grain ,Brown rice ,Wild rice ,Freekah , Farro or quinoa ,as in this recipe. Load with lots of vegetable to get the best of the meal.


Recipe : Caijun Seasoning
Ingredients:

2 tablespoon cayenne pepper
2 tablespoon ground smoked paprika
2 tablespoon chili powder, or 2 dried red chilies
2 tablespoon garlic powder
2 tablespoon onion powder
1 tablespoon sea salt
1 tablespoon black pepper(peppercorns)
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon dried basil

Method

Finely grind all the ingredients in a coffee grinder and store in an air tight container.

Recipe :Caijun shrimp
Ingredients

15-20 Jumbo shrimp ,shelled and deveined
2 teaspoon Caijun Seasoning(as in recipe above)
1 tablespoon Canola oil

Method
Marinate shirmp in the seasoning and oil for 15-20 minutes.
On Stove top
Heat a deep pan, add shrimp and saute 3-4 minutes until shirmp is pink and seasoning is darkened. Serve hot with Vegetable Quinoa.
On Grill
Heat grill on high and grill the marinated shrimp ,about 2minutes on each side.Serve.


Recipe : Vegetable Quinoa
Serves 2-3
Ingredients
1 1/2 cups Quinoa
1 medium onion, chopped
1/2 cup Green or Red or Yellow peppers,chopped
1/2 cup chopped Broccoli(use any other like carrots,peas or green beans)
1/2 cup chopped Kale
1 big clove garlic,finely chopped
1 tablespoon extra-virgin olive or canola oil,divided
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/2 teaspoon Chilly powder
1/2 teaspoon cumin powder
pinch of turmeric
1/4 cup chopped cilantro and parsley
2 teaspoon freshly squeezed lime\lemon juice

Method

Wash quinoa and drain all water.

Heat a big skillet over medium flame. Add oil and onion,Saute until translucent about 2-3 minutes;add garlic and spices then add quinoa ,saute for 2-3 minutes then stir in vegetables and season with salt. Add 2 cups of water ,cover and cook until quinoa is tender. Serve warm with caijun shrimp.

Super Salad Dressing and Why NOT OLIVE Oil

My new favorite oil is macadamia nut oil! This oil has a high smoke point of around 425 degrees Fahrenheit. This is much higher than that of olive oil. I never fry in olive oil, I only use macadamia or coconut oil; they don't break down to products that are unhealthy for the heart. Due to its chemical structure and high amount of unsaturated fats, heating olive oil = oxidative damage. Are you leaving your bottle of olive oil right on the counter? Opening and closing it multiple times a week? Any time the olive oil is exposed to air and/or light, it oxidizes. The chlorophyll in olive oil accelerates the oxidation. Oxidation causes free radicals, which increase cancer and atherosclerosis; which are "free radical" diseases. Cancer is associated with chromosomal defects and oncogene activation. The consumption of oxidized fats and oils increase death rates from leukemia and malignant neoplasia of the breast, ovaries and rectum. Atherosclerosis increases as free radical reactions from diet-derived fats in the arterial wall increases. These compounds induce endothelial cell damage and produce changes in the arterial walls.
WORST OILS: Canola, Corn, Cottonseed, Soy, Sunflower
FOUND IN: Microwave dinners, salad dressings, chips, cookies, crackers, roasted nuts…

On the other hand, macadamia nut oil has a long shelf life. It can be stored for up to 1 to 2 years without refrigeration.

Macadamia nut oil has linoleic acid, Omega-3 essential fatty acid, Omega-6 fatty acid and also palmitoleic acid. The oleic acid in macadamia nut oil has anti-inflammatory properties that makes it effective in fighting against chronic diseases, such as heart disease.

Macadamia nut oil is a stable oil that is also great for topical use for all skin types. I love macadamia oil for use on dry and mature skin due to its high concentration of palmitoleic acid. This acid is naturally present in human sebum when we are young and declines as we age; it softens and moisturizes the skin and also helps in healing mild wounds. Macadamia oil is absorbed very easily by the skin and the scalp and helps the cells to rejuvenate. It prevents sunburns and also helps the skin retain its moisture.



It also acts as an antioxidant. It prevents damage to skin cells by free radicals that cause signs of aging on the skin. Macadamia nut oil skin care is also attributed to its high vitamin E content. Macadamia oil is also a rich source of calcium, vitamin B complex and minerals like phosphorus and iron.

Macadamia nut oil is VERY tasty for salads; it has a natural "nutty" flavor.



1/2 cup macadamia nut oil
4 TBS white vinegar OR COCONUT VINEGAR (see below)
1/2 tsp stevia glycerite
1 tsp Celtic sea salt
1/2 tsp fresh ground pepper
1/2 tsp fish sauce

Place all ingredients into a salad jar and shake vigorously. Use for coleslaw or drizzle on your salad greens.

Coconut Vinegar nutritionally exceeds other vinegars in its amino acid, vitamin and mineral contents, and is an excellent source of FOS (a prebiotic that promotes digestive health). In addition to using in your favorite dressings and marinades, our Coconut Vinegar may also be used instead of apple cider vinegar for skincare or with any internal cleansing program. (This delicious vinegar does not have a coconutty flavor.) Click HERE to find.

Rhubarb Crisp and Fructose Facts

Dietary fructose is present primarily in sugar, high fructose corn syrup, honey, agave and fruit. Americans most frequently ingest fructose from sucrose (table sugar), which is 50% fructose and 50% glucose bonded together, high fructose corn syrup (HFCS) is about 55% fructose, honey is also 55% fructose. Agave, while 'natural' 90% fructose...NOT a health food! The average American in 1960 consumed 2 tsp of sugar/day. In 2011 it is over 65 tsp every day! Fructose consumption accounts for approximately 10.2% of total calories, EMPTY calories I might add. No wonder we have a problem with the rise in cancer, diabetes, liver disease, obesity...

All sugars can be made into triglycerides, a form of body fat; however, once you start the process of fat synthesis from fructose, it's hard to stop it.

Our liver is like a 'traffic cop' that coordinates what we eat including sugars. It turns sugars into energy (if you are active), triglycerides, and cholesterol. Triglycerides are mainly formed in the liver. It is the liver's job, when it encounters glucose, to decide whether the body needs to store the glucose as glycogen, burn it for energy or turn the glucose into triglycerides. Even if you are an athlete, burning sugar for energy is an inefficient and limiting source of energy. This is why marathon runners "Hit the Wall." Your liver can only store 60-90 grams of carbs at a time. If you are an athlete and need more help on getting passed the 'wall' contact me for a consult on better energy sources!

Fructose, on the other hand, enters this metabolic pathway downstream, bypassing the 'traffic cop' and flooding the metabolic pathway. It basically sneaks into the rock concert without a ticket. This 'dumping of fructose' contributes to lots of triglyceride synthesis. So, in the end fructose gets made into fat VERY easily! This also causes 'fatty liver disease.' I am seeing this problem in small children now, not because they are drinking alcohol...they are drinking massive amounts of juice! If you imagine our traditional culture, fruit is a seasonal summer food when we were most active. We didn't have semi trucks shipping in oranges from other countries to a factory squeezing all the fructose out to form a sweet drink. Eating an orange is fine, but drinking 6 of them in a 8 ounce glass is too hard on our children's liver. Different types of fruit have different levels of fructose too. Rhubarb is very low in fructose, where tropical fruits like bananas are very high (see the charts on fruits in all of my books).

Here is an interesting fact... Welches 100% grape juice (NO SUGAR ADDED...just grape juice) has more sugar/fructose in 8 ounces than a 12 ounce can of Mountain Dew!

Fructose also has no effect on our hormone Leptin, which tells us to stop eating AND interferes with Ghrelin, which is our hunger hormone. To read more go to HORMONE charts in Secrets to a Healthy Metabolism.

Antioxidants are natural defenses against oxidative stress and may reverse or protect against advanced liver damage. To read more on what are the best antioxidant supplements, check the Supplement Chapter in Secrets to a Healthy Metabolism , which discusses when and how much to take.

"Healthified" Rhubarb Crisp
3/4 cup erythritol (or xylitol)
2 tsp stevia glycerite (omit if using xylitol)
1 (8 oz) package cream cheese
2 eggs
1/2 tsp vanilla extract
1/4 tsp Celtic sea salt
3 cups chopped fresh rhubarb

Topping:
1/3 cup erythritol (or xylitol)
1 tsp stevia glycerite (omit if using xylitol)
1/3 cup crushed almonds/pecans/walnuts
1/4 cup almond flour
1/4 cup vanilla whey protein (or egg white protein)
1 tsp ground cinnamon
1/4 cup butter or coconut oil, softened

Preheat oven to 325 degrees F. Beat sweetener, cream cheese, and eggs in a large mixing bowl until smooth. Stir in vanilla and salt. Fold in rhubarb. Pour rhubarb mixture into casserole dish. Bake for 15 minutes. Meanwhile, combine 1/3 cup erythritol and stevia glycerite, 1/3 cup crushed nuts, almond flour, whey and cinnamon in a small bowl. Cut in butter with fork or pastry blender until mixture resembles coarse crumbs. Sprinkle topping mixture evenly over pie. Return to oven and bake until filling is set and crust and topping are golden brown, about 15 minutes.   Makes 12 servings.


NUTRITIONAL COMPARISON (per serving):
Traditional Crisp = 327 calories, 25g fat, 2g protein, 65.7 carbs, 2g fiber (63.7g effective carbs!)
“Healthified” Crisp = 286 calories, 25g fat, 10g protein, 6.9 carbs, 3.5g fiber (3.4g effective carbs)


NUTRITIONAL COMPARISON (per cup)
Rhubarb = 26 calories, 5.5 carbs, 2.2 g fiber (1.3 grams of fructose)
Banana = 200 calories, 51 carbs, 6 g fiber (28 grams of fructose!!!)

OMEGA 3 Waffles

If you have Kellogg's Eggo Buttermilk Waffles in your freezer...throw them out and replace with these!

Ingredients: ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), WATER, VEGETABLE OIL (SOYBEAN AND PALM OIL), EGGS, LEAVENING (BAKING SODA, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), SUGAR, CONTAINS TWO PERCENT OR LESS OF CALCIUM CARBONATE, SALT, BUTTERMILK, SOY LECITHIN, VITAMIN A PALMITATE, REDUCED IRON, NIACINAMIDE, VITAMIN B12, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN HYDROCHLORIDE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2).




1 cup fresh ground flax meal
4 eggs
1/4 cup coconut oil or butter
1/2 cup of unsweetened almond milk
3 TBS cream cheese (or coconut cream if dairy allergy)
1 tsp baking powder
1 tsp stevia glycerite (or 3 tsp of  Swerve)
1 tsp cinnamon
1/4 cup water (or more almond milk)

In a large bowl mix the flax meal and baking powder. In a small pan, melt butter and cream cheese over a low flame. In a small bowl, pour in mixer and whisk in eggs, and milk. Add the cinnamon and Stevia, whisking well. Add wet to dry, and add water to thin the batter (I added roughly a quarter cup). Using a soup ladle, scoop about 2-3 T of the mixture into your waffle iron. Serve with Nature's Hollow Syrup, click HERE to find.

These turned out way better than expected! Nice and crispy. I made a batch of these and froze them to put in the toaster for easy breakfasts. Make sure your waffle iron is HOT HOT HOT before you make the first one. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Waffles = 206 calories, 6.5g fat, 4g protein, 35 carbs, 1g fiber
"Healthified" Waffles = 166 calories, 15g fat, 6.2g protein, 4.4 carbs, 4.1g fiber! (0.3 effective carbs)

ADOPTION: FIRST VIDEO OF OUR FAMILY

I have been waiting for years to experience this moment. All of my dreams lately have been consumed by my boys. Craig and I made the trip to Ethiopia on May 16th. We are back (with the flu!...the boys were sick, but still so sweet!) My favorite parts of the video is when Micah says "Momme-se" which is 'mommy' in his native language, and when he is playing with some children and when I walk in the room he starts to cry and hold his arms out to me; once I pick him up he immediately stops crying! What a little 'mommy's boy!'

Micah is 22 months old.
Kai is 5 months old.

ADOPTION UPDATE from Craig Emmerich on Vimeo.

Thank you to all of you who have made this possible. When Craig lost his job, we decided to put together a few of my favorite recipes into a cookbook to help keep the dream of adopting alive. It is all of you who have made this dream a reality for us. I can't believe the support we have received. You all are amazing! AND it makes us happy that you all have the desire to keep your families healthy too!

Thank you! Thank you! Thank you!

Shallots Sambar

Wrapped in shiny purple peel ,the mild flavored shallots are said to be cross between sweet onions and garlic.Available in many varities ,shallots are rich in vitamin A, B, C and E.Regular consumption of shallots can reduce cholesterol levels and improve the blood circulation. Its very high concentration of flavonoids can reduce the risk of cardio-vascular diseases.

Shallot's delicate flavor is a perfect compliment in exotically spicy sambar , one of the most savored South Indian dishes,served alongside rice ,idli or vada.
Recipe :Shallots Sambar.
Ingredients
1/2 cup Yellow Split Lentil(Toor Dal)
8-10 pearl onions ,hulled and peeled
1 medium Plum Tomato choppeds
1 big Clove of Garlic
1/2 inch Ginger root or use 1/2 teaspoon Ginger garlic paste.
1/2 teaspoon Turmeric
1/2 teaspoon Red chilli powder or cayenne pepper
1/2 teaspoon each of Cumin and coriander powder or use 1 teaspoon sambar powder
1 tablespoon of tamarind paste in 11/2 cups of water
1 sprig of Curry leaves
1 Tablespoon of extra virgin olive oil or canola oil
1/2 teaspoon Cumin seeds
1/2 teaspoon mustard seeds
1/8 teaspoon fenugreek seeds(Methi)
1 teaspoon Salt
1-2 green chillies
Method
Cook the Lentils
Wash and Soak lentil for 10minutes.
Wash and soak the lentil for 5-10 minutes in a cup of water. Transfer in a pressure cooker or small saucepan with lid.Add another 1/2 cup of water ,season with salt,1/4 tsp each of turmeric and chilli powder.Cover and let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the covered skillet until soft.When cooked mash or blend it to smooth paste.
Cook the Onions and mix in the mashed Lentils
Heat oil in a saucepan on medium high .Add the peal onions, green chillies and saute for a minute along with cumin seeds, mustard seeds and curry leaves. Add minced ginger and garlic saute for another minute before adding rest of the spices and tamarind juice. Simmer till Onions are tender,about 15 minutes, then mix in the cooked mashed lentils. Simmer for another 5 minutes.Serve warm with brown rice or idli or Vada.

Whatchamacallit Candy Bar

At my baby shower, we played the "poopie" diaper game...where you melt different candy bars in diapers and you pass them around to guess what candy bar it is. One of them was a WHATCHAMACALLIT. That game gave me a great idea! I could make these with Whey Crisps! WHATCHAMACALLITs have a peanut-flavored crisp inside with a layer of caramel and a milk chocolate coating.

WHATCHAMACALLITs are a old-time favorite of mine, but now that I know what trans-fats and fructose does to my cells, I won’t touch that stuff!

Ingredients: Sugar, High Fructose Corn Syrup, Crisp Rice, Partially Hydrogenated Vegetable Oil (Palm Kernel and Soybean Oil), Vegetable Oil (Cocoa Butter, Palm, Shea, Sunflower and/or Safflower Oil), Partially Defatted Peanuts, Nonfat Milk, Chocolate, Partially Hydrogenated Coconut Oil, Corn Syrup Solids, Whey (Milk), Contains 2% or Less of: Dairy Butter (Milk), Milk Fat, Salt, Mono- and Diglycerides, Soy Lecithin, Molasses, Barley Malt, Vanillin (Artificial Flavor), Disodium Phosphate.


Peanut Butter Crispy Center:
3/4 cup Swerve (or erythritol and 1/2 tsp stevia glycerite)
1/2 cup butter
1/2 cup natural Peanut Butter
3 cups whey crisps

Combine the first 3 ingredients in a saucepan and warm until melted and mixed well. Add the whey crisps and mix. Form tinfoil into candy bar shapes. Pour batter into the tinfoil shape. Let cool in fridge or freezer until set.

Caramel Layer:
1/2 cup xylitol (or Just Like Sugar)
3 TBS butter
1/4 cup heavy whipping cream

Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. If you don't work fast, the xylitol will burn. You may want to wear oven mitts; the caramelized sugar will be much hotter than boiling water. Heat xylitol on moderately high heat in a heavy-bottomed 2-quart or 3-quart saucepan. As it begins to melt, stir vigorously with a whisk or wooden spoon. As soon as it comes to a boil, stop stirring. You can swirl the pan a bit if you want, from this point on. As soon as all of the xyltiol crystals have melted (the liquid should be dark amber in color), immediately add the butter to the pan. Whisk until the butter has melted. Once the butter has melted, take the pan off the heat. Count to three, then slowly add the cream to the pan and continue to whisk to incorporate. Note than when you add the butter and the cream, the mixture will foam up considerably. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks.

Add a layer of 1 TBS caramel on top of the whey crisp mold. Set in freezer to set up.

CHOCOLATE SAUCE:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite

Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Take frozen whey crisp mold out of the freezer and roll in the chocolate. Set the candy bar on parchment paper to cool and set. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Whatchamacallit = 222 calories, 28.5 carbs, 0.9 fiber
“Heathified” Whatchamacallit = 210 calories, 3.8 carbs, 1.5 fiber

Chocolate Nutella Cream Puffs and CHOLINE

Do you know anyone suffering from Alzheimer's? How is your memory? Do you only eat egg whites? If you are, you are skimping on an essential mineral called CHOLINE! Egg yolks are filled with this vital mineral. Choline is a chemical similar to the B-vitamins and serves many functions in our bodies:

1. Composes the structure of cell membranes, the flexibility and integrity depend on adequate supplies of choline.
2. Protects our livers from accumulating fat. 77% of men, 80% of postmenopausal women, and 44% of premenopausal women developed fatty liver when they ate a diet deprived of choline. (Premenopausal women were not as affected because choline can be made by our bodies from the synthesis of phosphatidyl-choline, which is regulated by estrogen from our ovaries).
3. It is the precursor molecule for the neurotransmitter acetylcholine, which I write a whole chapter on in Secrets to Controlling Your Weight Cravings and Mood. This is a neurotransmitter that carries messages from and to nerves, acetylcholine is the body's primary chemical means of sending messages between nerves and muscles.
4. Because of rapid development in fetuses and infants, we have a great need for choline in our early lives. Human milk has high levels of choline. Studies prove that mothers who don't consume enough choline have babies with less brain development and poorer memories after birth.

I know, I know, you are asking, "Well, how many eggs can I have in a day? What about the cholesterol in the yolks?" When most people hear "cholesterol" they think "bad." Like most things in life, the reality is more complex. First off, I am talking about using farm-fresh, free-range, omega-3 filled eggs. Yes, they cost more, but I don't need to buy Choline or Omega 3 supplements...I just spend my money on quality food!:)

Cholesterol is more of our "fire-fighters" that come in to put out the inflammation going on in our body. If your cholesterol numbers are high, you have inflammation going on. What can cause inflammation?
1. Too many Omega 6 fatty acids (omega 3 imbalance)
2. Low fat dairy products (oxidized milk solids added to skim/1%/2% milk)
3. Processed-prepackaged foods
4. Food Allergies/Sensitivities
5. Alcohol consumption
6. Too much fructose in the diet (Agave, HFCS, JUICE (even 100% natural juice)

So instead of forcefully pushing cholesterol down with statin drugs, focus on what is causing the inflammation. People whose diets supplied the highest average intake of choline (egg yolks), have levels of inflammatory markers at least 20% lower than people with the lowest intakes, reports the American Journal of Clinical Nutrition (Detopoulou P, Panagiotakos DB, et al.) Chronic inflammation has been linked to a wide range of conditions including cognitive decline and Alzheimer's, heart disease, osteoporosis, and type-2 diabetes.

So, here is a recipe for our brain!

PUFFS:
3 eggs, separated
3 oz cream cheese or coconut cream (if dairy allergy)
1/2 cup chocolate whey protein (vanilla works too)
4 TBS cocoa powder
1/8 tsp cream of tartar
½ tsp stevia glycerite

Preheat oven to 300 degrees F. In a bowl, whip egg whites with cream of tartar until peaks are very stiff (about 5 minutes, see photo). Slowly mix in whey protein and cocoa powder. In separate bowl, blend cream cheese, yolks and stevia. Slowly add the cream cheese mixture into the stiff egg whites. Grease a cookie sheet or a medium size muffin tin. Bake for 20 minutes (or until golden brown). Remove pans from oven and let cool on a cooling rack. Once cool, use a knife to cut a small hole in the puffs to insert the cream filling.

FILLING:
2 cups raw hazelnuts
1/2 cup unsweetened cocoa powder
1/2 cup erythritol
1 tsp stevia glycerite
1/2 tsp vanilla
1/8 tsp Celtic sea salt
3 TBS hazelnut oil (could use other oil like coconut or macademia nut)

Heat the oven to 400 degrees. Spread the hazelnuts evenly over a cookie sheet and roast until they darken and become aromatic, about 10 minutes. Transfer the hazelnuts to a damp towel and rub to remove the skins.

Pulsing the Erythritol in a coffee blender and blending it until a fine powder is an optional step, but it makes a really smooth nutella.

In a food processor, grind the hazelnuts to a smooth butter, scraping the sides as needed so they process evenly, about 5 minutes.

Add the cocoa, sweetener, vanilla, salt and oil to the food processor and continue to process until well blended, about 1 minute. The finished spread should have the consistency of creamy peanut butter; if it is too dry, process in a little extra hazelnut oil until the desired consistency is achieved. Remove to a container, cover and refrigerate until needed. Allow the spread to come to room temperature before using, as it thickens considerably when refrigerated. It will keep for at least a week.

NUTRITIONAL COMPARISON:
Traditional Nutella = 200 calories, 23 carbs, 2 fiber
“Healthified” Nutella = 110 calories, 3.4 carbs, 2 fiber

Green Almonds Soba noodles stir fry

Spring special fruit,these tender tangy green almonds have a soft white almond and is completely edible. While the green almonds harvested in late summer have harder shell,with a more firm and brown almond in the core. Originating from Middle East and Mediterranean,these are also grown in California and can easily be spotted in Middle Eastern and other specialty stores,at an affordable price.Tender green almonds are perfect for snacking ,nutritious addition in salads and stir fries.


The Japanese style soba noodles with touch of Mediterranean green almonds is one quick and satisfying entree.

Recipe :Green Almonds Soba noodles stir fry
Ingredients
6 ounces buckwheat Soba Noodles(about 2 bundles)
1 cup tender green almond
2 medium bell peppers(red or green or orange) seeded and sliced
1 big clove garlic,finely chopped or minced
2 tablespoon soy sauce
1 1/2 tablespoon Schezwan sauce(or any East Asian hot chili sauce)
1 tablespoon Peanut oil
1/2 teaspoon salt

Method
Cook the Noodles
Boil water in a big pot of salted water ,cook the noodles as per the package instructions and drain.
Cook the Vegetables
In meantime heat a wok or a deep pan add teaspoon of oil turn the heat to medium-high add the garlic and bell peppers ,stir often and cook for few minutes until most of the water is cooked about 5-6 minutes,add the hot sauce and soy sauce ,stir in the almonds and cook another minute or two.
Toss Up
When the vegetables are done,mix in the cooked noodles then lastly mix in the tofu and sprouts.Serve warm with a drizzle of mild hot chili sauce if desired.



This is my entry for Weekend Herb Blogging ,hosted this week by Lynne from Cafe Lynnylu

Chicory Root Sweetener

You are going to start seeing my recipes use Chicory Root (Oligosaccharides) instead of Truvia. It is a natural sweetener that has some very helpful properties. The Chicory Root is the root of a perennial plant. It dates back about 5000 years and the Romans believed it kept the blood pure.

Chicory Root Benefits
1. CHOLESTEROL: It decrease the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body's resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body.Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL "Liver" CLEANSER: Chicory root also supports the body's detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root’s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid, the root neutralizes acid and correct acid indigestion, heartburn, gastritis, vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.
11. SKIN: Used externally, the Chicory Root has healing properties for cuts, sunburn, swellings, hemorrhoids, and poison ivy. It reduces the inflammation of rheumatism and the pain of stiff and sore joints.

So, with all the benefits to the digestive system and cleansing properties that chicory root offers, it is an awesome natural sweetener. ALLERGENS: If you are allergic to ragweed, you may be allergic to the Chicory Root.

Click HERE to buy it online.


The QUEST protein bars and SO Delicious Coconut Milk No-Sugar Added (not the AGAVE SWEETENED!) use the Chicory Root for their sweetener.

BBQ Chicken Pizza and DEPRESSION Facts

Why don't I eat gluten? Well, for many reasons, but for one, my mood has increased a lot. Gluten is the protein found in wheat, rye, barley and oats. Have you put flour and water together to make your own gooey paste? In Poland, they use this for wallpaper paste. I’m not putting that “gummy” paste in my body; it causes way too much inflammation.

After the digestive tract, the most commonly affected system to be affected by gluten is the nervous system. It is thought that depression can be caused by gluten in one of 2 ways.

1. INFLAMMATION: A gluten sensitive individual’s immune system responds to the protein gliadin. Unfortunately, that protein is similar in structure to other proteins present in the body, including those of the brain and nerve cells. A cross reactivity can occur and the immune system “confuses” proteins in the body for the protein gliadin. This is called cellular mimicry and the result is the body attacking its own tissues with inflammation resulting. When inflammation happens in the brain and nervous system, a variety of symptoms can occur, including depression.

Please note, that even though most doctors will dismiss a gluten allergy/sensitivity if you don’t have any digestive issues, this is not true. You can have problems with gluten that show up in other parts of your body, not just the digestive track. Gluten can attack any organ: thyroid, gallbladder, nervous system, joints (arthritis), cellular membrane (multiple sclerosis), you name it.

2. SEROTONIN LEVELS: Gluten sensitivity interferes with protein absorption. Specifically the amino acid tryptophan, which is essential for brain health. Tryptophan is a protein in the brain responsible for a feeling of well-being and relaxation. A deficiency can be correlated to feelings of depression and anxiety (along with insomnia and constipation). 90% of serotonin production occurs in the digestive tract. So it makes sense that food has an effect, either positive or negative, on serotonin production. Our society is too willing to accept a “chemical imbalance” as an explanation for their symptoms and instead of getting to the root cause of the condition, simply swallow a pill – a pill that in the case of anti-depressants has very dangerous and undesired side effects.

The frequency with which clients can taper off their anti-depressants is considered “unbelievable” too many mainstream doctors, yet it happens regularly. How is that possible? Well, it is important to look at the root cause of the depression, rather than just putting a “Band-Aid” over the problem. Instead, I find success with a gluten-free diet as the main path to recovery, along with a therapeutic dose of amino acids, such as 5-HTP or GABA, along with Vitamin B and other key nutrients.

Food allergies can also affect our children’s behavior. Encounters with allergens stimulate the release of serotonin and histamine from mast cells in the body. This increase affect alters arousal, attention, activity and vigilance. As a result, a highly allergic child can be either quite sluggish or hyperactive, depending upon the system of the allergic reaction. Eliminating all allergens from the diet will eliminate hyperactivity or lethargy and inattention.

So when I tell clients to eat “gluten free” they often grab all the “gluten-free” pre-packaged foods on the shelf…but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain. To read more on how to fight depression through food and supplements, check out Secrets to Controlling Your Cravings Weight and Mood.


Here is another item to toss from your freezer! Marketing Marketing Marketing. Click HERE to read why trans-fats increase depression.

Ingredients: Crust: Enriched Flour Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Water, Tomatoes (Tomato Paste, Water)Cornmeal, Yeast, Vegetable Shortening (Partially Hydrogenated Soybean Oil and Natural Flavor, Salt, Sugar, Dough Conditioner, Diacetyl Tartaric Acid Ester Of Mono and Diglcerides ,Wheat Gluten, Sugar, Dextrose, Wheat Flour, Guar Gum, Active Malt Flour, Calcium Pyrophosphate, Lecithin, Ascorbic Acid, Enzyme)Butter Flavoring Oil with Garlic (Partially Hydrogenated Soybean Oil, Oleoresin Garlic, Salt, Soybean Lecithin, Natural and Artificial Butter Flavors Vitamin A Palmitate, Beta Carotene Added For Color)Dough Conditioner (Dactyl Tartaric Acid Ester of Mono and Diglycerides ,Wheat Gluten, Sugar, Dextrose, Wheat Flour, Guar Gum Active Malt Flour Calcium Pyrophosphate, Lecithin, Ascorbic Acid, Enzyme)Olive Oil, Modified Food Starch, Spices, Garlic, Garlic Powder Dehydrated Parsley, Xanthan Gun Topping: Low Moisture Part-Skim Mozzarella Cheese, Cultured Pasteurized Part-Skim Milk, Salt, Enzymes)Tomatoes (Tomatoes Paste, Water) Pre-cooked Barbecued Chicken Breast Rib Meat-Smoke Flavor Added (Chicken Breast with Rib Meat, Water, Salt, Flavorings, Dextrose, Grill Flavor (Maltodextrin, Salt Grill Flavor (from Vegetable Oil)Modified Food Starch, Corn Syrup Solids, syrup Solids, Smoke Flavoring, Modified Food Starch, Corn Syrup Solids, Sodium Acid Phyrophoshate)Cooked with Bacon Bites Smoke Flavoring Added (cured with Water, Salt, Sugar, Smoke Flavoring, Sodium Phosphates, Sodium Nitrite)Seasoning Blend (Sugar, Salt, Molasses Powder, Maltodextrin, Acetric Acid, Caramel Color, Sodium Diacetate, Smoke Flavor, Onion Powder, Mustard Flour, and Not More Than 2 % Silicon Dioxide Added To Prevent Caking, Spices, and spice Extra Extractives, Citric acid, Garlic Power, Anchovy Fish Powder Red Onion.

YIKES!!!! WHAT IS "Dough Conditioner"????? Let's toss those frozen pizzas and make our own!



Crust:
1/3 cup almond flour
1/3 cup unflavored whey protein
1/3 cup Parmesan cheese, shredded
1 tsp Celtic sea salt
Water (just enough to hold dough together)
Optional: Italian spices

Preheat oven to 375 degrees F. Sift all the dry ingredients together. Slowly add in water, 1 TBS at a time until dough can hold a ball shape. Grease a pie pan. With wet fingers, push the dough to cover the pie pan. Bake for 15 minutes or until golden brown. Remove from oven. Top with toppings listed below. Place back in oven for 5 minutes or until cheese is melted. Yum! Makes 2 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Frozen Pizza = 350 calories, 54 carbs, 5 fiber
"Healthified" Pizza CRUST Only = 208.5 calories, 4 carbs, 2g fiber

Layer the pizza with:
BBQ Sauce (no sugar)
Shredded Chicken (I precooked mine in a crockpot)
Freshly Shredded cheddar
Chopped Tomato
Red Onion

CLICK HERE TO FIND MY FAVORITE NO SUGAR BBQ SAUCE

Mango chocolate chip Ice cream, it's dairy-free!

As the weather starts to heat up ,it always tempting to grab a cool treat. Stock up the refrigerator with such nutritious fruity home made ice cream which make best thirst quenching snacks. The best part about a home made ice cream is you control every ingredient that goes in the recipe , use your favorite fruit of the season , a better healthier substitute to sugar,raw eggs and heavy cream.

Thanks to Rachel's ingenious ideas in the ice dream cookbook , i've been trying new flavors with same base recipe that uses coconut milk and healthier sweeteners. The sweet ripe mangoes give a simply divine touch to the ice cream. The chunky dark chocolate chips are magnificent compliment to the sweetness of mangoes.

Recipe : Dairy free Mango Ice cream ,inspired by Rachel Albert-Matesz's Ice Dream Cookbook.. Find my review here.

Yields 1 3/4 cup
Ingredients
one 14 ounce can Coconut milk(preservative free,I use Thai Kitchen brand)
2 medium ripe mangoes, peeled ,seeded and chopped
1/2 cup dark chocolate chips
1/4 cup honey,agave nectar or 1/3 cup maple syrup
1/3 cup cool or cold filtered water
2 teaspoon unflavored gelatin or 3/4 teaspoon agar agar powder (not the flakes)
pinch of salt
Sliced Mangoes for garnish

Method
1.Warm the water in small sauce pan.Sprinkle the gelatin or agar-agar,do no stir,let dissolved completely 4-5 minutes.Turn off the heat.
2.Process the mangoes in a food processor or vitamix along with the coconut milk,sweetener(honey or agave),salt,the gelatin or agar-agar mixture and blend again until well combined and smooth.
3-Pour into one or more wide-mouthed jars. Cover and refrigerate for at least 6 hours before churning.

4-Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions.Mix in the chocolate chips.

5-Serve immediately or spoon into several 8-to 16-ounce freezer safe containers. Cover and freeze for 3 or more hours for a firmer texture.

6-Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving.Garnish with fresh mango slices

Without the Ice cream machine method
After the step 2,transfer the Ice Cream mixture in to a freezer proof container,preferably air tight.Freeze for about an hour,then get the container out and whisk the mixture using a spatula or hand held whisk or electric whisk to break the ice crystals forming over the edges of the container.Freeze and whisk again after 30-40 minutes ,repeat this for about 6 hours until the mixture is almost frozen.Serve immediately or freeze.Do as in step 6 to serve.

Ice Cream Cone and ADHD

Next time you serve your kids an ice cream cone...remember this:

NO one wishes harm on their children, but if you feed them trans-fats, you are unknowingly setting them up for severe health issues. This is because trans-fats in foods are like BIG SUV's trying to park into a "compact" parking spaces of our cells that are reserved for healthy Omega 3 fats (DHA). When this happens, our neurotransmitters responsible for focus, mood, and memory have a hard time finding and recognizing their receptors due to the inflammation of the membranes on the brain cells caused by the consumption of trans fats.

Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered by 95% when you ingest trans fats. BUT what is even more disturbing, is that when you switch to eating 100% trans-fat free our brain remains unable to produce normal amounts of dopamine in

the hippocampus (the part of the brain most responsible for consolidating memory). This is one reason for the high rates of ADHD and depression. To read more on Brain Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood

Children who start at age 3 or 4 eating a steady diet of fast food, pop tarts, commercially prepared fish sticks, stick margarine, cake, candy, cookies and microwave popcorn can be expected to have a harder time focusing, an increase risk of depression, have heart disease and strokes at earlier ages. BUT even if you avoid typical "junk food," you must remain a detective! I have seen trans-fats in refrigerated SALSA!

Ingredients in a store bought cake cone: Enriched Wheat Flour (contains Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Tapioca Flour, Sugar, Vegetable Oil Shortening (Partially Hydrogenated Soybean Oil, Partially Hydrogenated Canola Oil, and or Corn Oil)Leavening (Sodium Bicarbonate, Ammonium Bicarbonate)Salt, Natural Flavor, Annato (Vegetable Color)

Here is a very tasty recipe for a classic ice cream cone!

1 egg white, whipped

1 TBS butter (melted)
1/4 cup almond flour
1/4 cup vanilla whey protein OR egg white protein

Heat a pizzelle skillet on high. In a medium bowl, whip the egg white until frothy. Add in all the other ingredients and mix until smooth. Place 1 TBS dough onto greased skillet, close tightly. Let sit for 1-3 minutes depending on skillet directions. While you are removing, before it cools, roll into a cone shape. Makes 8 cones.

Nutritional COMPARISON (per cone):
Traditional Sugar CONE = 114 calories, 5g fat, 1g protein, 23.8 carbs, 0.5 fiber
"Healthified" Cone = 50 calories, 3g fat, 4.2g protein, 0.9 carbs, trace fiber

Click HERE to find the Pizzelle Skillet I use.

Crackers and FACTS on Gestational DIABETES

During pregnancy, women become even more sensitive to carbohydrates due to an evolutionary adaption in which they become slightly insulin resistant to allow a positive flow of nutrients to the developing fetus through the placenta. If the mom was more insulin sensitive than the fetus we could end up in a nutrient shortage situation. Biology fixes this problem by making mom a little insulin resistant, effectively “pushing” nutrients to the fetus. Problems happen when our typical American diet make this otherwise favorable adaptation dangerous. Too many carbohydrates, even "complex" carbohydrates, and loss of insulin sensitivity due to a diet high in fructose, low in healthy fats and sleep deprivation can push pregnant women into gestational diabetes.

If the moms-to-be decide “this is my chance to eat anything…I’m going to get fat anyway!” ...now we have a really terrible situation for the moms and the fetus.

I also see a lot of pregnant clients who often feel nauseous and only want to feed on Saltine crackers. Well, let's just see how detrimental those little crackers are to our system...INGREDIENTS: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid), Partially Hydrogenated Soybean Oil, Salt, High Fructose Corn Syrup, Yeast, Malted Barley Flour, Baking Soda, Vegetable Monoglycerider, Calcium Carbonate.

Dietary trans fats from hydrogenated vegetable oil find their way across the placenta and into the growing fetus. Mothers who consume trans fats are more likley to suffer pre-eclampsia.

The damage continues after birth, as trans fats in the mother's diet also contaminate the milk. These trans fats in human milk displace 'essential omega 3 fatty acids' that helps the baby's brain and nervous system grow and develop. It is also known that dietary trans fats inhibit assimilation of essential fatty acids, so the children of mothers who eat a trans fat-filled diet suffer a nutritional "double double whammy".

1. Trans fats interferes with the activity of a cell receptor involved in inflammation, glucose metabolism and insulin sensitivity. This, in turn, leads to infertility due to the condition known as polycystic ovary syndrome.
2. Eating trans-fats have been proven to increase endometriosis.
3. There is an increased risk of pre-eclampsia.
4. The growing fetus takes up trans fat into its tissues. Changing the baby's cells into "partially hydrogenated" at a very early age.
5. Breast milk has less essential fatty acids the baby needs to develop a healthy brain. Omega-3s affect parts of the brain relating to learning ability, mood, and perception, specifically the development of the eye and visual system.
6. The trans fats inhibit the baby's absorption of the already depleted essential fatty acids in its mother's milk.

It has been found that, if a person stops eating trans fats altogether on a given date, it will take anywhere from 9 months to 2 years for the trans fat in their bodies to be cleared through by the natural turnover of fat in body tissue. Because of this, I advise women to try and avoid dietary trans fat for two years before becoming pregnant, not only to avoid passing trans fat to the baby in milk, but also to prevent trans fat being directly passed to the fetus.

"American mothers produce milk that often has only one-fifth to one-tenth of the omega-3 content of the milk that well-nourished, nut-eating Nigerian mothers provide their infants."



Try these instead!
1/3 cup almond flour
1/3 cup unflavored whey protein
1/3 cup Parmesan cheese
1-2 TBS water (just enough to hold the dough together)

Preheat oven to 350 degrees F. Sift all the dry ingredients together. Slowly add in water, 1 TBS at a time until dough can hold a ball shape. Grease 2 pieces of parchment paper. Place 8 TBS dough onto greased parchment, top with the second piece of parchment (greased side down). Roll the dough using a rolling pin on top of the parchment. Roll until 1/16th in thick square. Remove the top piece of parchment. Place the bottom parchment (with the rolled out dough) onto a cookie sheet, repeat with remaining dough. Score the dough with a pizza cutter into 2 X 2 inch squares. Place cookie sheet in oven and bake 6 minutes, remove from oven and score the crackers with the pizza cutter again. Bake for another 10-15 minutes or until golden brown. Remove from oven to completely cool. Makes 4 servings.

NUTRITIONAL COMPARISON (per 1 serving)
Saltine crackers = 125 calories, 20 carbs, trace fiber
"Healthified" Crackers = 104 calories, 2 carbs, 1g fiber

So if you are feeling queasy and need something to ease the nausea, try these crackers with my "Healthified" Chicken "Noodle" Soup!

Recipe for the soup can be found in my cookbook: NUTRITIOUS and DELICIOUS

Eggplant French Fries

SMOKED CHICKEN and EGGPLANT FRIES!

I'm not a fan of chicken; it is often too dry for my liking. BUT we just got a smoker and OH MY! Smoked chicken is SO good! The flavor is unbeatable! Click HERE to find the one I use.

Smoking meats is one of the most natural (Paleo) ways to prepare meats. Happy Eating!

2 eggplants
2 cups ground almonds
Cayenne pepper to taste
Salt and pepper to taste
2 eggs, beaten
Coconut Oil Spray

Peel and cut the eggplant into french-fry shapes. Set aside.

In a shallow bowl, stir together the almond flour, cayenne pepper, salt, and black pepper. Place the eggs in a separate bowl and whip until frothy. Preheat oven to 400 degrees F.

Dip the eggplant pieces into the egg, then into the flour mixture, then back into the egg, and back into the flour mixture. Place the eggplant on a cookie sheet (I sprayed that with the coconut oil), then spray eggplant with a dusting of coconut oil. Bake for 15 minutes or until crispy and brown.

Note: I reheated them in the oven the next day because the eggplant I used was HUGE, and they got even crispier and we like them better.

Make sure to watch the ketchup...those sugars can really add up.

NUTRITIONAL COMPARISON (per cup):
Potato = 116 calories, 28 carbs, 4 fiber
Eggplant = 20 calories, 5 carbs, 3 fiber

Portabella Pizza

What type of marinara sauce are you using? Does it have soybean oil or olive oil? Does it have sugar? After much searching, I have found Mario Batali's brand being a good store bought option. Here's to a healthy gut-flora!


2 large portabella mushrooms
1/2 cup mozzarella cheese (freshly shredded)
1/4 cup no sugar marinara (Mario Batali brand)
1 Bolinski Organic Chicken Sausage (Italian)
2 TBS sliced black olives

Preheat oven to 400 degrees. Remove mushroom stems, chop, and set aside. Place mushroom caps on a greased baking sheet. Bake in the oven for 8 minutes.

Remove sheet from the oven but leave oven on. Blot excess liquid from mushroom caps and set aside.

Equally distribute sauce between mushroom caps; spread until smooth and even. Sprinkle shredded/grated cheese over the saucy layer on each cap. Top with chopped mushroom stems, chicken sausage, and olives.

Bake in the oven for 8 - 10 minutes, until cheese has melted. Eat as soon as you can without burning your mouth! Makes 2 servings.

Nutritional Information (per serving) = 118 calories, 7.5g carbs, 1.75g fiber, 11.5g protein, 4.75g fat

Baked Ricotta Cheese and Coconut Khalakhand

Khalakhand or Qalaqand , is one of the most celebrated delicacies in the Indian subcontinent. My recipe here uses low fat Ricotta cheese in addition with shred coconut ,the milk powder adds firmer texture ,sweetened with condensed milk and hint of aromatic cardamom ,this recipe is incredibly simple and easy when compared to the elaborate traditional method.
My sister shared this idea of baked ricotta to make khalakhad ,i tweaked her recipe a little by adding shred coconut. And one can always reduce the sweetness or replace with a healthier sweetener(I mention both in the recipe). And if ricotta cheese is not available ,you could definitely replace with equal quantity of Paneer(Indian Cottage cheese).

Ingredients
4 oz. low fat ricotta cheese
4 oz. unsweetened fine shred coconut (I use the frozen)
4 oz. low fat milk powder
2 oz. sweetened condensed milk or 3/4 cup Agave nectar.
1/4 teaspoon cardamom powder


Method
In a large mixing bowl,bring together all of the ingredients ,mix until well combined. Transfer in an 8x8 baking tray ,lined with parchment paper. Bake in preheated oven at 350F ,until firm about 25-30 minutes . For a darker brown khalakhand ,let bake another 15-20 minutes at 325F. Let cool (garnish with fine chopped pistachios/almonds or speck of saffron),then slice in squares. Can be refrigerated for about 2-3 weeks.

Ranch Dressing and Facts on Vitamin D

Are you using fat free salad dressing? Well, did you know that vitamins A, D, E and K are FAT-SOLUBLE vitamins? You can't absorb these vitamins without a fat, which is why fortifying skim milk with vitamin D is a waste of money! I have so many clients deficient in vitamin D. Could our low fat diets be the problem? Taking a vitamin d supplement with a bowl of cereal and skim milk will NOT let the vitamin D absorb into the bloodstream.

Having low vitamin d levels can effect us in so many ways. Here are just a few:
1. Last year it was proven that vitamin D deficiency is likely to be a major factor for the development of type one diabetes in children.
2. Activated vitamin D in the adrenal gland regulates tyrosine hydroxylase, the rate limiting enzyme essential for the production of dopamine, epinephrine and norepinephrine. Check out Secrets to Your Weight Cravings and Mood for more information.
3. Low vitamin D contributes to chronic fatigue and depression.
4. Insulin resistance is one of the major factors not only leading to the cancers, but also to the number one killer in the US, heart disease. Northern countries have higher levels of heart disease and more heart attacks occur in the winter months (when our vitamin D levels plummet).
5. Infertility is associated with low vitamin D, and PMS has been completely reversed by addition of magnesium and vitamin D.
6. Progression of degenerative arthritis of the knee and hip is faster in people with lower vitamin D levels.
7. Autoimmune Disorders: Multiple Sclerosis, rheumatoid arthritis, thyroiditis and Crohn's disease have all been linked with low vitamin D levels.
8. Obesity: Vitamin D has recently been shown to lower leptin secretion. Leptin is a hormone produced by fat cells and isinvolved in weight regulation. It is thought that the hormone signals the brain when fat cells are "full." To read more check out Secrets to a Healthy Metabolism.

Not only that, I've tried fat free ranch dressing in my past life...it tastes terrible, no wonder why people don't like salads. You need a great dressing to jazz up the veggies. Fat free dressings are nothing but sugar and corn syrup. Yuck.

Ingredients in Free Ranch: Water, Corn Syrup, Maltodextrin, Sugar, Modified Food Starch, Buttermilk (Adds a Trivial Amount of Fat, Adds a Trivial Amount of Cholesterol)Salt, Less Than 2% of Vinegar, Garlic Puree, Onion Puree, Garlic (Dried)Onion (Dried)Green Onion (Dried)Spice, Sour Cream (Cream, Nonfat Milk, Cultures; Adds a Trivial Amount of Fat, Adds a Trivial Amount of Cholesterol)Xanthan Gum, Lecithin, Vegetable Oil (Canola Oil and/or Soybean Oil; Adds a Trivial Amount of Fat)Monoglycerides (Adds a Trivial Amount of Fat)Natural Flavor, Artificial Color, Monosodium Glutamate, Lactic Acid, Phosphoric Acid)Disodium Phosphate, with Potassium Sorbate, Sodium Benzoate, TBHQ and Calcium Disodium EDTA as Preservatives, Alpha Tocopherols (Vitamin E)

Click HERE to read about TBHQ!

I know my recipe sounds a little crazy, but it tastes awesome. The cream cheese makes it so thick. This added an amazing flavor without extra calories, 1 TBS of mayo is 100 calories, 1 TBS of cream cheese is 50 calories. Since cream cheese is so much thicker, you can add a flavorful broth to thin the dressing and you save a lot of calories.



1 (8 ounce) package cream cheese
1/2 cup chicken or beef broth
1/2 tsp dried chives
1/2 tsp dried parsley
1/2 tsp dried dill weed
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp Celtic salt
1/8 tsp ground black pepper

In a blender or a large bowl, mix together the cream cheese, broth, chives, parsley, dill, garlic powder, onion powder, salt and pepper. Cover and refrigerate for 2 hours before serving (it will thicken up as it rests). Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Ranch = 153 calories, 1.1 carbs, 0 fiber
KRAFT Fat Free Ranch = 50 calories, 11 carbs, 0 fiber
"Healthified" Ranch = 66 calories, 0.75 carbs, 0 fiber


CLICK HERE TO FIND THE GLASS (NEVER PLASTIC...estrogens!) SALAD DRESSING MAKER I USE.