Tag: fiber

Avocado

The avocado is one of the most nutrient dense foods. They are high in fiber, and are the top of their class for folate, vitamin E, and lutein. They are rich in magnesium, an essential nutrient for healthy bones and cardiovascular health, and in potassium which helps prevent circulatory diseases, regulates blood pressure, and protects against heart disease and stroke.

Avocados are also powerful nutrient boosters! They improve the ability of our bodies to absorb nutrients from other foods This food synergy maximizes absorption so we get the full benefit of what we consume.

  • Add it to a spinach salad with carrots to maximize absorption of beta-carotene and lutein!
  • Add it to salsa and increase the absorption of lycopene and carotenoid phytonutrients!

Even though avocados are high in fat, it’s the good kind, monounsaturated. This kind of fat burns more quickly than saturated fat. It also helps fight obesity by helping you feel full.

And… they’re delicious! A little EVOO a touch of salt, and a little sprinkle of Aleppo or crushed red pepper flakes is all you need for a quick snack, or, try this guacamole recipe..

Here’s a couple other avocado recipes:

~Thanks for reading
LC

Chunky Guacamole

Serves ~12

Ingredients: 

  • 6 large avocados
  • 1 tsp EVOO
  • 2 limes, juice and zest
  •  1/2 tsp your favorite hot sauce
  • 2 TBS minced red onon
  • 1/3 cup cilantro, chopped
  • salt and pepper to taste
  • 3 Roma tomatoes, diced

Method:

  • Halve the avocados and de-seed
  • Score the avocado halves in a cross hatch pattern, then remove from skin with a spoon into a mixing bowl
  • All  the rest of the ingredients, one at a time, until fully mixed
  • Taste, and adjust seasoning
  • Enjoy!

 

~Thanks for reading
LC

10 Tips to Minimize Food Waste and Save Moolah

I’ve been working in professional kitchens for 25+ years

In that time, I’ve learned a lot about food waste and how to avoid it. The restaurant industry is a nickel and dime business. The cost of waste adds up quickly. We try to do whatever we can to save costs, but not only that, to save food. There are millions, if not billions of people in the world who don’t have enough to eat and it’s reckless, irresponsible, and just downright mean, to throw away food.

I’ve put together a quick post here on some simple ways to re-purpose scraps and food that might not be super fresh, but still good. Also some items you might not have thought were usable at all!

1. Save bones for chicken, beef, or fish stock

2. Bake carrot peels into chips, or make carrot pesto

3. Freeze veg scraps for veggie broth or stock

4. Cook spinach (link to spinach w/ lemon and garlic recipe, posts on 11/30)

5. Composting/Fertilizer

6. Natural Dyes for Easter eggs

7. Turn leftovers into a new meal (tacos, stir fry, casseroles, chicken salad, soup)

8. Save old bread for croutons or breadcrumbs – old flat breads such as pita or tortillas can be baked, fried, or air fried, into chips

9. Turn leftover rice into fried rice

10. Turn overripe brown avocado into flourless and fudgy avocado brownies

Remember, when you cook from scratch you know exactly what is going into your body. Have a happy and healthful life!

 

~Thanks for reading
LC

Apples

Apples are one of the top five fruits produced in the world and are readily available year round. They’re also delicious! And the magnitude of health benefits they hold makes it seemingly impossible to not eat one every day!

Apples are an abundant source of:

To get the full benefits, wash them well and leave the skin on. That’s where most of the nutrients are. Unpeeled apples have 2-6 times the antioxidant activity as peeled ones.

Apples are extremely versatile in the kitchen! You can eat them raw or cooked, hot or cold, for breakfast, lunch, or dinner… They’re amazing!

Try pairing them with dark chocolate, cheese, or pork. They’re awesome baked with honey, cinnamon, and walnuts!

The fiber in apples can help promote circulatory and heart health, while helping you lose weight by helping you feel fuller, longer.

Vitamin C is a powerful antioxidant and is essential for the development, growth, and repair of your body’s tissues. Antioxidants boost the immune system and protect against free radicals, which are molecules harmful to the body. Vitamin C can’t be produced by the body so it’s important to consume it through fresh fruits and vegetables.

A diet rich in potassium can help prevent osteoporosis, reduce the risk of a stroke, and regulate fluids.

Phytochemicals play a prominent role in the prevention of cancer, cardiovascular disease, strokes, and cognitive decline due to aging.

 

 

Try to make apples a daily part of your healthy eating routine!

Thanks for reading ~ LC

 

Baked Apples w/ Cinnamon, Honey, and Walnuts

Here’s an easy, healthy, and delicious way to enjoy apples! (As if they weren’t delicious and enjoyable on their own..)

 

Ingredients:

  • Apples
  • Cinnamon
  • Honey
  • Walnuts

 

Method:

  • Preheat oven to 350 degrees
  • Core and slice an apple (or several apples)
  • Drizzle with honey
  • Sprinkle with cinnamon
  • Toss in some walnuts
  • Mix all together in a bowl
  • Transfer to a baking sheet
  • Bake for 35 min, turn oven off and let sit for awhile
  • Enjoy!