Coconut-Rice “Ice Cream”

I love coconut rice, coconut pudding and Jasmine rice. put them all together, freeze it and you get a great healthy summer treat!

Adding that little bit of nutmeg gives it a custard-like taste reminiscent of Grape-nut pudding.

I hope you enjoy this recipe. Please leave feedback!

 

 

Ingredients:

• 1 (15-ounce) can organic coconut milk (full fat)
• 1 cup cooked brown jasmine rice
• 1/4 cup agave nectar
• 1-2 teaspoons pure stevia powder, or to taste
• Pinch nutmeg
• 1/2 cup additional coconut or almond milk
• 2 teaspoons vanilla extract

Put coconut milk, rice, agave, almond or coconut milk, vanilla, nutmeg and stevia into blender. Blend until smooth.

Pour into ready ice-cream maker following the manufacturer’s instructions. Scoop into freezer safe container. Put in freezer until ready to serve. The best texture is achieved within the first hour to two hours.

Serve with coconut and a sprinkle of ground nutmeg if desired.

Allergy Relief and a Ginger-Lemon Cleansing Drink FOR YOU!

 

Here’s something I had to share with my readers. I know some of you have complained about seasonal allergies.You may or may not know that the foods we eat directly affect how our bodies respond to allergens. Incorporating extra vitamin C, foods with quercetin (or supplement) such as nettle leaf, and regular intake of cleansing drinks will help thwart symptoms, and have you on your way toward healing.

During the winter season, we tend to take a lot of extra vitamin C around my house. Days when you’re feeling a little run down, it’s okay to boost your C quite a bit. I will not specify an amount for you, of course, but I will just tell you, I will, over the course of a day take in an additional 2-3,ooo milligrams on top of what I get in the foods I eat.

I do not have allergies and will never as far as I am concerned. Refusal is vital. You may say, what are you talking about? But, honestly some folks set themselves up for being sick. It’s like they expect it every season, so then there it is. surprise, surprise!

Taking care of our bodies is our responsibility. Eating healthfully and taking extra care when needed is essential to feeling optimal.

Quercetin -rich onion

Quercetin is a bioflavonoid common in the plant kingdom, especially high in onions, red wine, and green tea. It is one of the most biologically active flavonoids. Quercetin acts as a potent polyphenol antioxidant and immune system modulator. Many of its immune support attributes are enhanced by its synergistic relationship with vitamin C. Quercetin is highly active in the skin and lining of the digestive tract.*

Quercetin has a stabilizing effect on the immune system, helping various types of immune cells maintain their composure under stress. This helps provide tolerance for irritants such as pollen. Quercetin is known to modulate the behavior of the gene signal NF-kappaB, the crucial signal determining how a cell naturally manages stress and inflammation.*

Quercetin interacts with bones at a fundamental level (NF-kappaB), favorably influencing the behavior of both osteoblasts (bone building cells) and osteoclasts. Quercetin is one more natural compound that assists optimal bone health.*

Quercetin provides a variety of immune support features. It has a modulating effect on immune system signals, helping to calm down inappropriate excess. It helps to nourish mast cells so they are more stable and less likely to release histamine. As such, Quercetin is a popular support nutrient for mild reactions to seasonal pollens and other irritants. It is also known to enhance macrophage function, assisting lymphatic function. Quercetin, Immune Plus™, and Oregano Oil is our most popular combination for natural sinus support.*

 

 

Nettle Leaf

Nettle Leaf can be taken in supplement form and as a tea:

*Stinging nettle preparations are available at most health food stores, as dried leaves, tincture or extract made from leaves or roots. Prepare a tea by steeping 1 or 2 teaspoons of dried leaves in hot water for 5 to 10 minutes; to obtain benefits from both the leaves and root, add a few drops of a tincture or extract from its roots to your tea. Stinging nettle is generally considered safe, although it might cause mild stomach upset in some people and it could interact with certain medications. Exercise care when handling nettle since it might cause an allergic rash on your skin. Do not consume nettle tea if you are pregnant and do not use the herb to self-treat for any condition. Discuss its use with your doctor to determine if it might be helpful for you.

The following beverage is only a sample really, of  the beginnings of a beautiful healthy digestive system. Try it a few times per week. It doesn’t have to be a big smoothie glass; a juice glass if fine. you may even want to water it down a bit if it is too strong.

Ginger and lemon have both been long touted for having a positive affect on the digestive system for many reasons. Incorporate them into your diet regularly both in beverages and in cooking, salads, etc.

 

*Ginger Lemon Cleanse for Allergies
15 minutes prep time  |  Makes 2 servings
Feel better fast

Makes: 2 large servings

Juice:

• 1″ slice fresh ginger root
• 6 carrots with tops
• 1 lemon
• 1 apple cored

DIRECTIONS:

Juice the ginger, carrots, lemon, and apple. Enjoy!

Share your results with me. I’d be grateful!

 

 

*wellnessresources.com

*sfgate.com

Healthy English Muffins You Can Easily Make

Who doesn’t love those nooks and crannies?  My English muffins get slathered with coconut oil or grass fed butter. Even though it’s not a big deal to go to my local Trader Joe’s and buy whole wheat English muffins, there’s much more pleasure and enjoyment in eating your very own fresh ones.

Breakfast is quite a time for variety in my home. It seems that everyone eats something different on regular days. You know those days. Everyone has to go in a different direction and what you eat depends on the time you have.

Freeze these little muffins and you’ve got a portable breakfast. Just before leaving the house, toast it. Put a little dot of coconut oil or butter on it ad close it and wrap in a piece of parchment paper and it looks like you just ordered from a take out counter.

• 2 1/4 teaspoons active dry yeast (1 packet)
• 1 cup warm water  (105-115°F)
• 3/4 teaspoon sea salt
• 2 tablespoons agave nectar or raw honey
• 1/4 cup organic peanut, sunflower or coconut oil
• 1/4 cup chopped organic unsulphered dried apricots
• 1 cup stone-ground whole wheat or spelt flour
• 1 cup whole wheat pastry flour
• 1 cup Bob’s red mill all-purpose gluten free flour or gluten-free flour mix
• ½ teaspoon cinnamon
• ½ teaspoon ground cardamom
• 2 tablespoons organic yellow cornmeal

 

Sift the flours, and spices together in a medium bowl.

Sprinkle the yeast over warm water; stir just to moisten; once dissolved add the salt, agave, oil, flour mixture, and dried apricots; stir until smooth.

On a floured surface, roll out dough enough to cut 4-6 circles about 3 -3 ½ inches using an overturned cup or can or a cookie cutter.

Gather up dough and roll it out again to cut a few more and then again until you have between 10 and 12 (depends on the size cutter you use). Sprinkle half of the cornmeal onto an ungreased baking sheet, place the muffins on the sheet and sprinkle with the remaining cornmeal. Cover and let rise in a warm place 1 hour (I find it helpful to place in a warm (170°F) oven for the last 10 minutes).

Heat a griddle to 300°F or set a griddle pan over medium-low heat.  Transfer muffins onto the griddle and cook for 5-8 minutes on each side (heating methods will vary time). They should be lightly browned.  Split in half with a fork to serve or toast lightly before serving.

 

 

If you like this recipe, check out The Breakfast Habit available at

Amazon.https://www.amazon.com/Breakfast-Habit-Ryan-Charlene-ebook/dp/B00CBLF9WA/ref=sr_1_2?ie=UTF8&qid=1489418058&sr=8-2&keywords=the+breakfast+habit   OR click on the Photo to the right >

Italian Pasta Sauce | Simple and Fresh Tasting

It’s the fresh taste I love.

There are Italians out there who love a long-simmered sauce. And I love certain of those sauces namingly my mom’s sauce (the best ever). Other sauces tend to take on an overcooked flavor and remind me of potluck dinners.  You know the ones I’m talking about; the lasagna with the mystery sauce (don’t know if it’s store-bought or not), the burnt edges and covered in aluminum-leeching foil, or the ziti casserole with sugary tasting sauce?

This is a quick sauce, yet excelling in flavor. Since it is not summer yet and there is no abundance of fresh tomatoes, this is the next best option, plus the tomatoes are ready and a bit saucy to help you out.

Give it a try.  You won’t be disappointed.

 

 

Ingredients:

• 2 Cans BPA-free organic whole peeled tomatoes, such as Muir Glen
• 2 large cloves garlic, finely chopped
• 1/2 cup sun-dried tomatoes packed in oil (preferably olive oil), undrained, plus additional oil to taste. I used about 1/4 cup oil
• 1/4-1/2 cup water (I use clean water to get rest of tomato out of cans, then I add it to the pan)
• 4-5 cubes frozen basil, or 1-2 tablespoons minced fresh basil
• Big pinch dried or fresh rosemary leaves
• 2 teaspoons dried parsley
• Seal salt with minerals, to taste
• Freshly ground black pepper, to taste

Directions:

Heat all ingredients just until hot. Transfer to a food processor; process until as smooth as you like it. Return to pot until ready to serve. Serve with pasta.  Warm gently if needed.

Adjust seasonings as needed according to taste.

We served with freshly grated Parmigiana Reggiano.

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Eat the Colors of the Rainbow!

A Challenge to your daily healthy eating habits
So this week, tell me if you are mindful of the natural colors in food and their importance. THEN, I encourage you to eat all the colors of the rainbow everyday. Hey, you know the rainbow signifies a promise God made to never flood the earth? Well, isn’t it cool that the life-giving antioxidants reside IN the colors? Think about vitamin A. It is found in orange like carrots, squash, sweet potatoes and also in dark greens like mustard greens, beet greens, parsley, etc. Beta, carotene, a carotenoid of vitamin A supports the immune system.
Think about the protective aspects of red. Protecting our blood and heart fighting off free radicals that harm us with lycopene . Red and purple form grapes and berries contain resverator and decreases estrogen. Brown (I know–not a color of the rainbow) contains important antioxidants and fiber that carry out toxins/carcinogens; you’ll find this in whole grains and legumes. Blue in blueberries fights free radicals by protecting against urinary tract infections and improving eye sight. Green also includes folate, helping build healthy cells. The green/white in veggies like Brussels sprouts, broccoli, and cabbage fight carcinogens. The white/green contains allyl sulfides in garlic, chives, onions destroy cancer cells.
This is just a glimpse of the benefits of healthy colorful eating. Stay on track with natural foods that God made!
Thank you God for providing us all this great food to keep us healthy.

Making Kimchi

If you love pickled foods, Kimchi should be a nice addition to your plate. Adding fermented foods such as kimchi and sauerkraut help promote a healthy gut, providing it with healthy bacteria.

If I know my friends, I think they would be all over this when seeing how easy it is to make at home.

Buying kimchi is easy, but making it is, of course more rewarding. We are not slaves to store-bought everything right?

This is my first time making kimchi. This may not be the best photo of it, but the ingredients are fresh and nutritious. After eating store-bought kimchi a few times, i kinda knew what I wanted mine to taste like, and viewing a couple of different recipes helped give me some ideas, although I swayed more towards ingredients I had in my kitchen. For example I might have wanted to add sriracha, but instead opted for red pepper flakes.

This kimchi is simply Napa Cabbage, carrots, garlic and scallions. The rest is savory sweet and spicy additions.

Ingredients

• 1 pound napa cabbage
• 3 tbsp Realsalt or Himmalayan Salt
• 1-3 cups filtered water
• 1 carrot, cut into small strips (julienne)
• 3 scallions, cut into  big pieces

Paste

• 1-3 tbsp chili flakes or sriarcha sauce is also a good option (3 tablespoons)
• 1 tbsp fish sauce
• 1 tbsp sesame oil
• 3 cloves garlic, minced or put through a press (hint, don’t overdo the garlic. Choose smaller cloves)
• 1/2 inch cube ginger, grated over a microplane (works great with frozen ginger)
• 1 tbsp natural sugar

Cut cabbage into quarters and trim off excess core toughness. Put cabbage in a large bowl and coat with salt, rubbing it into the leaves. Pour water over it and let it sit for about an hour. Add a few plates to the top to press it down.

Drain and rinse the leaves.  Return to the bowl and add the carrots and scallions.

Combine all paste ingredients.

Using food prep gloves, rub paste into cabbage, carrots and scallions.

Find a good sized jar and fit all the pre-kimchi in.  Cover and let sit at room temperature for about 3 days. The kimchi I made for this blog was good at 2-1/2 days. But you can actually go longer to 4 or 5 days.
I recommend putting your jar on a plate to catch any oozing liquids; it bubbles up as it ferments—even with a seal-tight jar. Press down cabbage during the fermentation process if it appears dry on top.

Anti-Inflammatory Foods

Good day all, I hope to encourage you to tweak your diet to one that promotes health; leaving you feeling energetic and pain free.

To put it plainly there are foods that cause inflammation and foods that decrease inflammation.

Basically plant–based diets reduce inflammation. Meals that include leafy greens, vegetables, fruit, whole grains, nuts, fish, and omega-3 oils from flax, walnut or hemp, and other monounsaturated oils such as olive oil and avocado oil.

Using herbs and spices such as turmeric, black cumin seed, cumin, chili powder, garlic,  thyme, basil, etc. will benefit your system in so many ways-more than I can take time to mention in this short blog. Just use ’em! See this motivating spice-using mom’s write up on spices http://theoptimumyou.weebly.com/articlespices-and-herbs.html

Anti-Inflammatory foods:

For fish, choose tuna, mackerel, wild salmon and sardines.

High antioxidant fruits include berries, cherries, citrus fruits,

For nuts, walnut, pistachios and almonds are great choices

I guess you can figure on your own what might promote inflammation. But here’s a list anyway:

Soft drinks, red meat (especially conventionally raised; there hasn’t been too many complaints on grass-fed meats), alcoholic beverages, refined sugars, sugary foods, bread, flour,  white flour, margarine and other “cooking fats”, processed meats and cheeses, all fried foods including chips, nachos, and french fries. Just so not to miss anything: crackers,  sweetened yogurt, ice cream, candy, and sucralose (wipes out good bacteria in the digestive tract and therefore weakens immunity).

Try making your own cereal tomorrow with toasted oats, pumpkin seeds, coconut, blueberries, and milled flax then top with almond milk.

Broccoli-Cheddar Vegetable Soup with Cumin and Cilantro

 

Have you ever heard the saying soup is good food? I think it came from an old Campbell’s commercial !  well, it is one true thing that came from a commercial. So, with that said, soup comes easy to me when I have plenty of different ingredients to work with. Although I like plain chicken soup, I generally want depth of flavors that reach beyond broth and noodles.

Here is the beautiful picture of chopped broccoli. Well, not so. But broccoli is such a staple food to have in our diets, if a picture is worth a thousand words, this one should have to do with all of broccoli’s benefits.

Soup is the perfect opportunity to increase nutrient content in your diet. Adding spices, herbs, and loads of vegetables will only bring greater benefits to your body!

 

 

Couple neat tips about your ingredients:

• When rinsing quinoa, rub the grains through your fingers to help remove the bitter saponin coating.
• Removing seeds from your tomatoes reduces the lectin content. The lectin has been shown to be a source of digestive distresses over time; also found in beans, peanuts, and cashews, much of the fuss over gluten-free diets can apparently be put to rest when removing lectins form the diet*.
• Grass fed is worth the money! Dairy and meat from grass-fed cows versus conventionally raised cattle is like day and night. The former being good for you and the latter being bad and artery-clogging. In addition, grain-fed dairy products would contain lectins as well.

 

Now for the yummy soup:

 

Ingredients:

• 1 tablespoon grass-fed organic ghee
• 2 onions, chopped
• 2 stalks celery, chopped
• 2 cloves garlic, minced (prep 10 minutes ahead to allow allicin to develop and get stronger)
• 1/2 cup quinoa, well rinsed
• 7 cups water
• 1 low-sodium vegetable bouillon
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon ground turmeric
• 1/8-1/4 teaspoon ceyenne pepper
• 2 carrots, shredded
• 2 tomatoes, seeds removed, diced
• 4 cups small cut broccoli florets; chop any little stems separately (stems should not be more than 1/2 cup)
• 3 tablespoons grass-fed organic cream cheese
• 1 teaspoon Himalayan pink salt
• Freshly ground black pepper, to taste

Garnish the Soup!:

•  Cilantro, rinsed, dried and roughly chopped; keep ready for garnishing soup
• Shredded Grass-fed cheddar ( a cup should be plenty)

 

Directions:

Melt ghee in a large soup pot over medium-high heat. Add the onions, celery and garlic. Stir gently until soft, about 7 minutes. Add water, bouillon, and spices. Bring to a boil. Add quinoa and cook soup 10 minutes more. Add carrots, tomatoes, broccoli, and cream cheese. Simmer for a few minutes or until broccoli is cooked to your desired tenderness.; stir gently to mix in the cream cheese. Season soup with salt and pepper. Serve with cilantro and shredded cheddar (I use a heaping tablespoon of each). 🙂

Note: the broccoli will continue to cook and change color and fall apart the longer you heat it.

 

Make sure  you pray over it before you eat! Thankfulness is one of the most important traits I have learned. It opens up a host of goodness to your family.

 

 

http://www.krispin.com/lectin.html

 

 

Bible-In-A-Year

It’s been so long since I’ve blogged! Time flies and my life is busy with my family—my priority!

At the start of this new year, I’ve decided one again to read through the Bible in a year. I’ve failed every time. Once I miss a few days, it is then too overwhelming to catch up.

This time I’ve created a group on that popular social network. My group is called Daily in the Word.  I will be posting the daily reading in that group, not that you can’t go to the scriptures on your own but, my hopes is that we can interact and discuss what God has shown you that day or week regarding the readings.

Why read? We can’t afford not to. This world has too much emptiness to offer. The decision towards Christ means getting in His Word as much as possible! It is literally His Word to us. he speaks through it into our hearts.

Would you like to be added to my group? If so respond with your facebook name.

Or, consider starting your own group!

It should be fun. Hope to meet you soon!

Follow my blog for new-year, new-you-friendly recipes too!

It’s time to get in the kitchen and make your own food!

Be blessed,

Charlene Ryan

Mini pumpkin Cheesecakes – Transformation Health and Fitness

Try these healthy Pumpkin Pie treats this season. Stay fit and healthy throughout the holidays!

 

Source: Mini pumpkin Cheesecakes – Transformation Health and Fitness