How to enjoy dessert time with key lime

So you have decided to start eating healthy and you are worried about having sweet treats. You are wondering what you can eat that is still healthy but still cures your craving for something sweet? Fear not! Do not feel like you have to restrict yourself completely when it comes to healthy eating. If you are the adventurous type then I’m here to challenge your taste buds with a delicious key lime dessert that will have you questioning whether you can eat and not feel any guilt. The answer is yes, yes you can, all using avocado as the main ingredient.

I’m one of those people who grew up not enjoying the taste of avocados. My Mum tried to get me to eat it when I was young in every way she could…she sprinkled sugar..salt…I just hated it. But I’m glad to let you know that has changed…my palete has evolved and I love avocados now. So much so that I actually make dessert with them. So why do I choose to include them in my diet?

  1. Avocados give you more potassium than bananas, and potassium helps normalize blood pressure by balancing the hypertensive effect of dietary sodium.
  2. As for the fat in avocados, it is healthy, monounsaturated fat that is good for the heart and won’t raise cholesterol.  Avocados also are a good source of fiber. And they provide glutathione (an antioxidant) and folate.

The only nutritional downside to avocados is their high calorie content – about 300 for a whole one. So although it is healthy fat be sure to enjoy avocado’s in moderation.

Summary of health benefits of avocados

  • Lowers cholesterol
  • Reduces the risk of heart diseases.
  • Lowers cancer risk- healthy monostaurated fats will help your body better absorb anticancer antioxidants such as lycopene and beta-carotene.
  • Keeps blood sugar steady
  • Reverses insulin resistance and this in turn helps your body steady its blood sugar levels.
  • Maintains hair health. Avocado moisturizes hair shafts and loads them with protein, making them stronger.

Tips on Avocados

Recipe ideas

  • Puree avocado with coconut milk for a chilled soup
  • Mash and spread on bread instead of mayo for a creamy healthier taste.
  • If you want to retain a fresh green color, avocados should be eaten immediately or sprinkle lime juice or white vinegar.

Buying Tips

  • I look for firm avocados if I plan to use them later in the week. if i need to use it immediately I will select fruit that gives in to pressure when pressed firmly.
  • Do not rely on color alone to determine if the avocado is ripe.
  • To speed up ripening process store them in a paper bag and store them at room temperature for 2-5 days. If you place an avocado with an apple it speeds up the process even more.

Key Lime Recipe

You will definitely enjoy this key lime recipe as the coconut milk adds to its creamy texture.

Ingredients

5 ripe avocados

3 Limes or lemon

1/2 cup maple syrup or honey

5 Tbsp. coconut milk

I lime for grating

Directions

Scoop the flesh out of the avocados and place it in your food processor. Add the juice of the lime maple syrup and coconut milk. Blend until smooth.

Divide the mixture into 4 bowls and sprinkle grated lime. Keep chilled in the fridge until you’re ready to eat.

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Heat it up with this green smoothie.

So the cold is definitely with us and I’m sure you will be reaching out for all the hot chocolate, tea, coffee and soup. I know for many of us, this is the time we steer clear of smoothies. Well guess what, you don’t have to. You can always add foods that heat up the body like ginger and cayenne.

I know this may sound like an add combination and it’s so easy to be averse to anything that may not be sweet, but give it a try you will be as surprised as I was on how good it tastes. The smoothie is refreshing, spicy and its healthy. You will enjoy the benefits it will also offer your skin, with bromelain from pineapple, silica from cucumber and beta carotene from the spinach. Add some hydrating coconut water and cilantro that helps with detoxification. The lemon and cayenne will also assist your metabolism.

Ingredients                                                

1 cup coconut water

1 baby spinach

1 cup pineapple

1/2 cup cucumber

1 Tsp. lime juice

Pinch of cayenne pepper

Some ice cubes

Directions

First, pour coconut water, spinach, pineapple, cucumber, cilantro, lime juice and cayenne and blend. Taste and add more cayenne if you desire until smooth. Pour into a glass and serve.

Let me know how you like this drink by commenting below. Is there any other spicy smoothie combination you have tried before? Please share below.

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Soul Soup!

 

This meal  will leave you and your loved ones extremely satisfied and yearning for more. Variety is the spice of life. I love my food the same way. There is more than one way to enjoy your corn and veggies. I would love to show you how. I know it sounds bizarre, but join me on this wonderful escapade.

Ingredients

1 cup red lentils

1 onion

I green pepper chopped

1 Tbs, Oil of your choice (grapeseed oil)

4 cloves of garlic

1 Tbsp. tomato paste

1 Tbsp curry powder

Cayenne to taste

3 potatoes (of your choice – purple/sweet or russet)

3 chopped carrots

1 corn cob cut in half

1/2 bunch of Cilantro

1/2 a slice of lemon

Salt to taste.

3 cups of water

Instructions

Boil the lentils with salt for 15-20 minutes until they are tender. When ready, drain and let it cool down. Once its ready, blend the lentils and set aside,.

Meanwhile, saute the remainder of the vegetables in oil. Start off with the garlic and onions. Once they have browned, add in some fragrant spices, my choice was curry powder and tomato paste. Saute for about 3 minutes. Next add the lentil puree, stir in the remainder of the vegetables apart from the green pepper, and cilantro. Mix  it all in together and add the water. Let it all simmer on medium heat for about 25-30 minutes making sure to stir the stew every 7-10 minutes. The stew will be thick. Once time is up, add the cilantro and serve. Serve with sliced limes. Th lime is an option. I liked the tartness it offered to the dish.

 

Fueling your dreams one healthy meal at a time.

I started this blog with the intention of helping anyone who wanted to start eating healthy. I’m one of those people who would look at others eating healthy greens, salads and smoothies and think how miserable you must be. I know what its like to want to eat the right way and yet still have difficulty figuring out what to eat that is healthy and interesting. So I made it my quest to do just that….that is how I discovered my love for cooking.

For me healthy eating does not involve deprivation or judgement of myself or others. Not at all. I look at it this way, I can either eat my way to good health or into an early grave. I’m not here for the latter. It’s a conscious decision that I have made for my life. You need to find your why for wanting to eat healthy, it has to be for you and not for others. The one thing I will ask you to do is NOT to compare yourself to others. Do not look at the woman or the man in the instagram photo and decide I want to look good like them. No, because when you wake up the next morning and you look in the mirror and not see that same body they have, it will just make you eat more. That is not what I want for you. I want you to succeed at living healthy. We will start with baby steps and work our way up.

I plan to keep updating this blog and be more intentional with my posts. I want to show you eating healthy is achievable and does not have to be boring. We will have challenges…because in order to grow we need to challenge ourselves. We will revamp our thoughts about ourselves. We will be kind to ourselves, we will not judge ourselves harshly anymore. We will love us first before we give love to anyone else. That will begin with the thoughts we have about ourselves and hopefully it will translate to our relationship with food.

I will encourage you daily with the word, we will birth our dreams, one healthy meal at a time. Join me on this journey. Remember to subscribe to get notification of new posts. Post below and let me know what recipes you find challenging. Is it breakfasts, lunch, dinner, all? What makes it difficult? Is it in the planning or prepping? Can’t wait to hear from you.

 

What to eat for a road trip

I love going on road trips with my family. The kids are super excited and just a break from the monotony of everyday life does everyone good. Many times I find us eating real bad during the road trip. As we make pit stops along the way, there are not a lot of healthy options.

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So what to do? Preparation is key. Decide the days before your trip what you would like to eat along the way. Some easy options are:

  • Fruits
  • Salad (Make your own)
  • Crackers
  • Baked Chips
  • Energy Bites
  • Infused Water
  • Kale Chips
  • Carrots and Celery and homemade Hummus
  • Cucumber and Vinegar with a dash of Paprika.

These are some of the things I love and so think about foods that you enjoy eating that are healthy and plan ahead. It really is true, fail to plan, plan to fail. So go ahead and prepare early. What do you do to prepare for a road trip?

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6 Week Plan for Eating Healthy

So for many folks, including me, eating healthy is a new habit that I’m learning. I’m not the most active and so I know eating right is so important. I thought that for the next few days I should share with you and embark on a plan to eating more healthy and see the results at the end of the 6 weeks.

The challenge will be different in that I will ask that you do not weigh yourself or even take any pictures. All I ask is that you journal your journey. Whenever you eat, journal it.  It does not have to be fancy. Simply have a note pad and indicate when you eat something or drink something. Write how you feel when you eat the foods.

This is the plan that I have set out for us:

Unlimited:

Eat as much as you want of:

  • raw vegetables (1lb daily)
  • cooked green and non green nutrient rich vegetables ( 1lb daily) None green nutrient rich vegetables includes  eggplants, mushrooms, peppers, onions, tomatoes, carrots and cauliflower).
  • Beans, legumes, bean sprouts (1 cup daily)
  • Fresh fruits (at least 4 daily)

 

Limited:

  • Cooked starchy vegetables or whole grains; butternut and acorn squash, corn, white potatoes, rice, sweet potatoes, bread, cereal (not more than 1 serving or 1 cup per day)
  • Raw Nuts and Seeds (1 oz max per day)
  • Avocado (2 oz max per day)
  • Dried Fruit (2 tablespoons max per day)
  • ground flaxseed ( 1 tablespoon max. per day)

 

Off Limits:

  • Dairy products
  • Animal products
  • Between meal snacks
  • Fruit Juice
  • Oils

Starchy vegetables and Whole Grains

Starchy vegetables and whole grains can be a big culprit in what is making you hold onto the last weight that’s just refusing to come off. They are healthy foods but they are very calorie dense. For this reason I’ll ask you to limit high starch vegetables and whole grains to one serving daily on this six-week plan.

Eating lots of greens makes it difficult to over consume high starch vegetables. Now what do I mean by high starch vegetables: corn, sweet potatoes, white potatoes, butternut squash, acorn squash, winter squash,chestnuts, parsnips, yams, pumpkins. Grains include: brown rice, wild rice, millet, oats, quinoa, buckwheat and barley.

So one some days you can decide to have a cup of oatmeal. On other days you can decide to have a serving of starch for dinner.

Now, please remember to soak grains for a day before cooking them. Why? Because this increases their nutritional value. Certain phytonutrients and vitamins are activated as the grain starts to germinate.

Nuts and Seeds

Nuts and seeds have high calories per ounce. Eating an ounce or less of nuts and seeds adds valuable nutrients and healthy unprocessed fats.

Eat nuts and seeds raw because when you roast them, it alters their beneficial fats. Okay but if you find that you tire of eating nuts and seeds raw, just roast them, but very lightly.

The best raw nuts and seeds to add to your diet: Almonds, cashews, walnuts, pecans, macadamia, pistachios, sesame seeds, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds and flaxseed.

Nuts and seeds are ideal in salads.

Spices and Herbs

You can use all spice and herbs except salt.

You ready to start this journey. Please give it a try. Even for a week. let’s see how it goes. Don’t be so harsh on yourself. Just give it a go. Like I always say, don’t wait to get sick to begin changing your food habits. Start now, where you are. Let’s do this!