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3 Meatless Monday Main Dish Recipes
Posted By on February 24th, 2014 in Vitaminfix Think – Issue 76
meatless monday

Meatless menus can be tricky. But it’s well-known that diets rich in whole natural foods including raw fruits, vegetables, whole grains and lean proteins support overall health, and longevity. If you are considering taking a step towards a healthier lifestyle, or simply would like to try out a few meatless meals, here is are 3 vegetarian main dish recipes you can use to increase your intake of fruits, veggies and meatless protein sources. Ricotta Stuffed Squash Naturally sweet, easy to make and super healthy, this stuffed squash pairs well with a bed of quinoa, lettuce or just on it’s own is simply delicious. Ingredients: 8 yellow squash 2 tablespoons coconut oil 1 purple onion, finely chopped 1 fresh clove garlic, minced 1 (10 ounce) package frozen chopped spinach, thawed 2 eggs 2 cups ricotta cheese 1/4 cup grated Parmesan cheese 1 tablespoon chopped fresh parsley 1/2 teaspoon salt 1 teaspoon low-sodium Italian seasoning 1 pinch ground black pepper 1 (26 ounce) jar spaghetti sauce Directions: Preheat oven to 375 degrees F (190 degrees C). Trim off ends of squash; cut squash in half (lengthwise). With a teaspoon scoop out seeds and part of the pulp leaving shells about 1/2 inch thick. Steam squash shells over boiling water until crisp-tender (about 5 minutes). Plunge into cold water, drain well and set aside. In a small frying pan over medium heat, melt one tablespoon of the coconut oil. Add onion and garlic and cook until they are done. Squeeze the spinach to Read More »

The Amazing Avocado: This Week’s Fix Pick
avocado

Avocado isn’t just for making guacamole. Adding avocado to your diet in any variety of ways offers your body the following nutrients to support optimal health. 1. Vitamin C is an antioxidant in avocado commonly used to boost the immune system. But this nutrient offers a wide range of benefits to your health. This nutrient is an important part of collagen production to support sound healing and skin health, along with anti-aging. It is also important to the healthy function of the eyes, and may help reduce the risk of developing cataracts. 2. Vitamin B5, also known as pantothenic acid works to help maintain the healthy function of the adrenal glad to reduce fatigue. It is also essential to cellular energy production, and has been shown to help maintain cholesterol levels already within normal range. 3. Vitamin B6, is another B vitamin used in the body for the production of energy. But Vitamin B6 is also used for brain functioning, synthesizing antibodies that fight infections, maintaining healthy nerve function, a good mood, the production of red blood cells, and the breakdown of proteins. 4. Vitamin E is a powerful antioxidant found in avocado that is used in the body to reduce the damage caused by free radicals. It also boost the functions of a healthy immune system and is essential to cell membranes. This nutrient is also known to help maintain cardiovascular function, as it promotes balanced cholesterol levels, and healthy arteries, along with blood flow. 5. Vitamin K is Read More »

3-Day Detox Menu for Overall Health
detox_juice_glasses

Detox can be a great way to give your digestive system a rest. Working 24 hours a day, 7 days a week to digest foods and beverages that you consume the gastrointestinal system is directly linked to your immune system and is responsible for a good part of your overall health and a feeling of well-being. Maintaining regular digestive and a healthy gut should include a detox period in which you allow this system to rest. But many people don’t know how to properly to a detox diet. Here is a 3-day detox menu to help you give your digestive system a rest: Recipes: Morning Detox Tea 1 green tea bag, 1 slice lemon, 1 tsp, Stevia Breakfast Detox Drink 1 cup water, 1 Tbsp. flax seed , 1 cup raspberries, 1 banana, 1/4 cup spinach, 1 Tbsp. almond butter, 12 tsp. lemon Lunch Detox Drink 1 cup water, 1 Tbsp. flax seed , 1 cup raspberries, 1 banana, 1/4 cup spinach, 1 Tbsp. almond butter, 12 tsp. lemon Dinner Detox Drink 1/2 cup mango, 1 cup blueberries, 1 1/2 cup coconut water, 1 cup kale, 1 Tbsp. lemon, 1/4 avocado, 1/4 tsp. cayenne pepper, 1 Tbsp. flax seeds Detox Bath 2 1/2 cups Epsom salt and 10 drops lavender oil 3-Day Detox Menu: Day 1 Morning Detox Tea 1/2 Multi-Vitamin Lunch Drink 1/2 Multi-Vitamin and Omega-3 Supplement Snack: Favorite Drink Dinner Drink Detox Bath Day 2 Morning Detox Tea Lunch Drink 1/2 Multi-Vitamin and Probiotic Supplement Lunch Drink 1/2 Read More »

3 Chocolate Cake Recipes You Can Make for Valentine’s Day
Posted By on February 3rd, 2014 in Vitaminfix Think - Issue 73
chocolate-cake

Chocolate is a great way to satisfy your sweet tooth without damaging your overall health. Cocoa contains healthful antioxidants and also boosts the production of important brain chemicals involved in maintaining your good mood. So as one of the sweetest of holidays approaches, get your apron on and try some of these decedent chocolate cakes out. You can always make another one for your Valentine. 1. Zucchini Chocolate Orange Cake This cake is Mexican in origin and is loaded with nutrients. Full of zucchini, it also has a delicious glaze on top, and satisfies chocolate, and veggie cravings. Soooo good! Ingredients: For the Cake 2 1/2 cups all-purpose flour 1/2 cup unsweetened cocoa powder 2 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon salt 1 teaspoon ground cinnamon 3/4 cup butter 2 cups white sugar 3 eggs, beaten 2 teaspoons vanilla extract 1/2 cup milk 3 cups grated zucchini 1 tablespoon orange zest 1 cup chopped walnuts For the Glaze: 1 1/4 cups confectioners sugar 1/4 cup orange juice 1 teaspoon vanilla extract Directions: The Cake: Preheat oven to 350 degrees F. Grease and flour Bundt pan. In a medium bowl, sift flour, cocoa, baking powder, baking soda, salt and cinnamon. Set aside. In a large bowl, cream butter and sugar until fluffy. Add eggs, 1 teaspoon vanilla and milk to the butter mixture. Stir in dry ingredients and mix until well blended. Fold in zucchini, orange zest and nuts. Pour into a greased and floured Bundt Read More »

3 Colossally Good Kale Recipes
kale

Kale is a powerful green vegetable for boosting overall health. This nutrient-dense veggie is loaded with a wide range of vitamins, minerals and antioxidants to promote immune system function and a healthy body. And due to its popularity, we put together 3 more kale recipes for your menu. 1. Quinoa with Mushrooms, Kale and Sweet Potatoes This blend of oh-so-good-for-you ingredients also blends together to make a delicious meal. With a sweet taste this recipe is a full meal that provides all the amino acids your muscles need along with a powerful antioxidant punch that boots immunity in a number of ways. Ingredients: 1 cup quinoa 2 tablespoons olive oil 2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces 10 ounces button mushrooms, quartered 2 cloves garlic, thinly sliced 1 bunch kale, stems discarded and leaves torn into 2-inch pieces 3/4 cup dry white wine kosher salt and black pepper 1/4 cup grated Parmesan (1 ounce) Directions: Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes Meanwhile, heat the oil in a large pot over medium heat Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes Stir in the garlic and cook for 1 minute Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 Read More »

Leftovers Made Lovely: 3 Recipes for Left Over Veggies
leftover tacos

Leftovers got you down? No need to stress over the short life of your favorite fruits and veggies. While one of the hardest parts of including fresh fruits and vegetables into your diet on a daily basis is that these foods only last so long in the fridge. And who likes to throw away good food? We’ve got the solution to this quandary. Here’s a few great ways to use up those tasty foods, before they turn on you. Leftover Sweet Potatoes. Once you boil, or bake ‘em, sweet potatoes can store in the fridge for quite a while. But when you see that time is running out, go a head and add these savory spuds to your menu with sweet potato pancakes. Here’s the recipe: Ingredients: Sweet potato leftovers, mashed 1 1/2 cups all-purpose flour 4 teaspoons baking powder 2 tablespoons honey 2 cups milk 4 teaspoons melted butter, and enough to grease the skillet 2 whole egg, or egg substitute 1 teaspoon fresh ground cinnamon Pinch of nutmeg Directions: In a large bowl, combine all ingredients. Mix together and whisk until smooth. Cook batches in buttered skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with fresh honey, nut butter, or maple syrup. Leftover Veggie Medley. Ok, so you’re scanning the fridge and you notice you’ve got some bell peppers that have seen better days, the Kale is wilding, hmm an onion, an eggplant is on Read More »

7 Natural Sore Throat Solutions
Posted By on January 20th, 2014 in Vitaminfix Think – Issue 71
gargle

A sore throat isn’t just irritating, it can be down right painful and the first sign of an illness. At the first signs of an infection use any one of these 7 natural sore throat remedies to reduce the pain, and irritation and reduce the duration of the oncoming illness. Alone simply mixed with water any of these top 7 will work, but you can also mix any combination of them together for maximum results. 1. Cayenne: This hot spice blends with water and lemon juice to make a sore throat elixir to speed the healing of a sore throat. The natural antioxidant properties of this pepper makes it effective for reducing congestion along with clearing out bacteria and viruses that can cause common infections. 2. Sage: This curative herb works well with a drizzle of honey in hot water to ease sore throat pain. Just steep the herb in hot water for 10 minutes and strain out the leaves. Add a touch of apple cider vinegar for added cleansing benefits as a gargle. 3. Ginger: This sweet root herb provides compounds that soothe inflamed tissues of the larynx. Mucous membranes in this area may also benefit from candied ginger candies. Ginger tea is also a great option for those with common respiratory infections, or a sore throat. 4. Water with Lemon: Just a squeeze of lemon an warm water delivers powerful anti bacterial and antioxidant properties that can help reduce the duration of a common infection. The lemon juice adds Read More »

4 Dip Recipes That Dazzle Your Tastebuds
dips-dressings

Dips are a great way to make a healthy snack on-the-go, and cut out sugary sauces that just add calories to your healthy diet. Try these 4 dips and dressings and share the recipes with your friends. They are simply dazzling! Dip Recipe #1. Baba Ganoush This delicious dip includes ingredients that are just plain good for you. Decedent and creamy, you can serve this traditionally with a side of warm pita bread, or use it to beef up sandwiches and wraps. Ingredients: 3 aubergines 1 tbsp tahini paste 1 tbsp fresh lemon juice 2 garlic cloves, pressed 1 tbsp olive oil pomegranate seeds Directions: Preheat the oven to 180°C. Prick each aubergine with a fork all over. Scorch aubergines over a grill or a hot flame (it can be done on a griddle pan, gas stove or on a top shelf of an oven). The skin needs to be charred to give the dish its distinctive flavour. If you prefer it less smoky you can skip this step. Place scorched aubergines on a baking sheet and bake in the oven until soft, usually 10 – 15 minutes, depending on the size. Remove from the oven, allow to cool then cut in half lengthwise and scoop the flesh with a spoon. Place the flesh, tahini paste, garlic cloves, olive oil and lemon juice in a food processor, season to taste with a pinch of salt and blitz until smooth. Serve decorated with pomegranate seeds accompanied by a flat bread. Dressing Read More »

Oh Goodness! Meet the Goji Berry
goji

The Goji berry is well known for it’s powerful antioxidant abilities, but what you may not know about is all the other goodness the goji berry has to offer. Not just your average berry, this little superfruit is quickly climbing to the top of the list of foods to add to your diet. Goji berries are a popular superfood – and for plenty of reasons. But if you aren’t familiar with these sweet little red goji berries, here’s an introduction. About the Great Goji Fresh or freeze-dried, this bright berry has been consumed in China for generations and is well known for its ability to reduce health problems. Like cranberries, strawberries, blueberries and cherries, the gogi berry is loaded with antioxidants, vitamins, minerals and other compounds that help minimize free radical damage that can hurt healthy cells and damage DNA. Nutrient Content One of the most nutrient-dense foods on the planet, goji berries contain amino acids in some of the highest concentrations of any food. This means they are great for a pre, or post-workout snack for the development of lean muscle building, healthy skin and proper function of many body systems. Goji berries are also loaded with antioxidants including carotenoids (also found in sweet potatoes and tomatoes), along with vitamin C to support a healthy immune system. The mineral content of the little goji berry includes 15 times the amount of iron found in spinach, along with calcium, selenium, zinc and other trace minerals.A true superfruit, Gogi also provides anti-inflammatory Read More »

9 Grocery List Must-Haves
Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69
grocery

Grocery shopping can become challenging if you are just starting a new diet or are working towards a lifestyle change. While you work on your new years goals, it’s a good idea to try new health foods but there are a few foods that should always be on your list. Pick up these 9 grocery list must-haves every time you visit the store. Each offers health benefits that support your healthy lifestyle. 1. Flax Seeds go with just about everything from salads and pasta dishes to parfaits and smoothies. They also contain large amounts of essential fatty acids, along with fiber that helps you feel full. Add these tasty seeds to your grocery list and up the nutrient content of a variety of your favorite foods. 2. Bananas pack in potassium, vitamins A, C and E and are versatile. They add texture to smoothies, sweetness to cereals and make a great on-the-go snack. Bananas also make a great frozen treat and are inexpensive. Make them a permanent addition to your grocery list. 3. Rolled Oats are a great hot cereal, and also blend into smoothies and baked goods easily. They also pair well with tons of flavors, fruits and powders. Pulse them in a food processor and use them as a flour substitute to enhance the nutrient content of baked good. Check the labels for gluten-free varieties at your local grocery store. 4. Sweet Potatoes are a nutritional powerhouse you can find at any grocery store. They are better for Read More »