Super Foods More Nutrition

Super Foods

Some foods are more nutritious than other foods. These foods with the most nutrition are called, “Super Foods.” They have the ability to fight diseases and boost immunity levels. These foods are fruits, vegetables, herbs and spices. Blueberries, spinach and salmon are some of the most beneficial to add to your diet. Latest studies have added new foods to this “Super Foods” category. New foods are warming herbs, mushrooms, coconut milk, pumpkin seeds and kale. Review these foods and learn their health benefits.  

 

Warming Herbs

Turmeric Warm Herb

Turmeric warm herb to aids in heating up digestion fires and reduces inflammation.

Warm herbs contain thermogenic. Thermogenic increases the heat in the body.  Thermogenic increases metabolism the body’s ability to burn fat. Maximized foods nutritional value and reduce inflammation.  Benefits increases metabolism and reduction of inflammation. Other warming herbs are cayenne, black pepper, garlic, cinnamon, cloves, fennel and Indian spices.

 

Mushrooms

Mushroom Super Food

In Asia for centuries mushrooms have been used for its culinary and health benefits. Mushrooms are low in calories.  A fungi containing the antioxidant selenium. Selenium boosts the immune system and aids against cell damage.  Mushrooms have the highest levels of vitamin D of most any fruit or vegetable. Vitamin D group of fat-soluble and aids in intestinal absorption of calcium and phosphate. Calcium helps to build and maintain bones. Additional benefits vitamin C, B6 and B12. Antioxidants selenium, vitamin C, vitamin B6 and B12 boost immune system. Antioxidants flushing out toxins that can compromise immune systems. The mushroom is small but a nutritional super food.

 

                                                            Coconut Milk

Coconut milk is not a dairy. Coconut milk is dairy and lactose free. Coconut is a tropical plant.  Like dairy milk coconut milk contains saturated fats and calcium. Additional minerals: magnesium, potassium and phosphorus. There are small amounts of vitamin C and vitamin E. Contains lauric fatty acids which aids in prevention of artery blockage.  Consumers are substituting cow's milk for coconut milk or coconut water for drinking. Organic coconut milk relieves concerns of toxins in dairy milk.  Coconut milk has same consistency of cow's milk great for drinking or cooking.

 

Pumpkin Seeds

 

 

Minerals:

Potassium, Phosphorus, Calcium, Iron, Selenium, Manganese, Zinc and Copper
Vitamins:

Vitamin C, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Niacin, Folate, Pantothenic Acid, Vitamin B6, Vitamin A, Vitamin K and Vitamin E

• Contains Omega-3 and Omega-6 fatty acids good fats found in fish.
• High in magnesium reduces high blood pressure.
• Helps maintain healthy levels of alkaline in blood.  
• Contains Iron which carries oxygen in the blood.  1 oz of pumpkin seeds provides 4mg of iron and the daily recommendation is 18 mg
• Zinc a trace mineral helps build and maintain the body's immune system

Pumpkin seeds are great Paleo Kids Snacks. In air tight bag put approximately 1/2 cup of dried pumpkin seeds and pack with school lunch.  Healthy nutritious alternative to pre-packaged commercial snacks.

 

Kale

Referred to, “queen of green”. Dark green leafy vegetable are the densest in nutrition. Similar vegetable in nutritional density is collard greens.  Annual plant is grown all year around. Full of beta-carotenes rich antioxidant associated with lowering risk of heart disease. Rich in lutein, carotene and zeaxanthin.

Vitamins

Vitamin A, vitamin B complex and vitamin K

Minerals

Calcium copper, sodium, potassium, iron, manganese and phosphorus.

 

Collard greens 
 

 

Low in calories and sodium with high levels of water  

Vitamins

Vitamins A, vitamin C, vitamin K and vitamin E.  Source for folic acid. Vegetables low calories, fats and sodium with high levels of water.

 

These super foods can be eaten raw or cooked. Warm herbs can be grown in your own garden. These herbs will enhance a dish. The little fungi mushroom with a big nutritional bang. Eat raw or cook in gravy or sauces.  Vegan coconut milk dairy and lactose free contains calcium.   Have a daily glass and or use for cooking.  Non-process pumpkin seeds healthy snack. Eating high levels of vegetables aids in health, weight loss and weight maintenance. The greener the better for a “Super Food” with maximum health benefits.  If possible find local organic foods. Important key to eating healthy is avoiding processed foods. Consider the source of food and try to avoid GMO (genetically modified organisms). With our busy lives it is not always possible to avoid processed foods or GMO when possible but try.Eat more fruits, vegetables, herbs and spice. Instead of processed foods go, "Super Foods".

Information deemed reliable but not guaranteed.

Paleo Recipe Diet Recipes Q and A

Paleo Recipe Diet Q and A

Paleo Recipe Diet Questions and Answers.

The Paleo Diet is becoming more popular but there are a lot of questions. The diet includes: meat, poultry, fish, fruits, vegetables, nuts, herbs and spices. This is a low fat and carbohydrate diet. Excluded are: potatoes, rice, corn, gluten, dairy, legumes, processed sugar, grain peanuts and legume. All of your favorite meals can be cooked Paleo Style. Test your Paleo Diet Knowledge.

Questions:

1. True or False: The Paleo Diet is not the Caveman Diet?

2. True or False: Paleo Diet is Gluten and Grain Free?

3. True or False: Gluten is a type of carbohydrate that people with celiac disease or gluten sensitivity react to?

4. True or False: People who follow a gluten-free diet don't eat wheat, rye, barley but they can eat foods made of spelt?

5. True or False: Paleo Diet is Dairy and Soy Free?

6. True or False: Cannot bake goods with this diet because wheat flour excluded?

7. True or False: Milk is not used in this diet?

8. True or False: Are nuts included in diet?

7. True or False: Peanuts included in diet?

8. True or False: Only certain meats and poultry allowed in diet?

9. True or False: Are eggs allowed in diet?

10. True or False: The Paleo Diet daily diet great as weight loss and maintenance diet?

11. True or False: The Paleo Diet promotes preservative-free & processed-free foods?

12. True or False:  Most Paleo Foods have a low glycemic index?

13. True or False:  Paleo Recipes are low in starch and sugar?

14. True or False: There is no butter in diet?

15 True or False: Herbs not allowed in diet?

16. True or False: Soy allowed in diet?

17. True or False: The diet does not allow desserts?

18. True or False: There are not bread recipes in this diet?

19. True or False: Caveman were not hunters-gatherers?

20. True or False: Cavemen drank cow’s and goat’s milk?

 

21. True or False: There are no desserts in the diet?

 

22. True or False: There is no bread in the diet?

 

Answers:

1. False: The Paleo Diet is the Caveman, Stone-Age or Paleolithic Diet.

2. True

3. False: People with celiac disease or gluten sensitivity and gluten in protein not a carbohydrate.

4. False: People that avoid wheat, rye and barley should also avoid spelt. Spelt is a type of wheat and contains gluten.

5. True

6. False: Wheat flour is substituted with almond flour, coconut flour or flax seed meal.

7. False: Dairy milk and soy milk is substituted with almond milk, coconut milk or flax-seed milk.

8. True: Nuts are included in diet.

9. False: Peanuts not nuts but legume. Peanuts not allowed in diet.

10. False: All meats and poultry are allowed in the diet.

11. True: Eggs are allowed in diet.

12. True: The Paleo Diet is a weight-loss & weight maintenance diet. The body stores excessive food fats, starches & sugar. Excessive fats, starches and sugar results in body fat. The Paleo Diet is low fat and a low carbohydrate diet. Diet good for weight loss and maintenance.

 13. True: The Paleo Diet promotes preservative-free, additive-free & non- processed foods. Consumer are concerned about food additives, processed foods, food preservatives and pesticides. These produces have advantages for mass food production but have scientific negative health effects. More shoppers are shopping for organic and natural foods.

14. True

15. True: Paleo diet allows: meat, poultry, fish, eggs, fruits, vegetable, nuts and herbs. Not allowed are, potatoes, rice, corn, beans, legumes, gluten and dairy.

16. False: Dairy butter is substituted with almond or coconut butter.

17. False: Dried or fresh herbs are allowed in diet.

18. False: This is a soy free diet.

19. False:  Cavemen were hunters-gatherers. Cavemen lived during the Paleolithic period over 10,000 years ago. Cavemen moved in small bands always looking for shelter and food. Pre-agriculture or no farming all foods had to hunted and gathered.

20. False: Animals had not been domestication during Paleolithic period. There was no farming and animals were not penned. Animals were captured for food. Animal bones were used for weapons and fur used for clothing.

 

21. False: See Paleo Dessert Friendly Recipes

22. False: See Paleo Bread Friendly Recipes

Homemade Fruit Roll Recipe

Fruit Roll Recipe Homemade
Paleo Raw Food Recipe

Homemade Fruit Roll Recipe

Fruit rolls are a fruit wrapped snack. Commonly called fruit roll or fruit leather.  Unlike, the commercial fruit rolls this homemade recipe is preservative free and not processed. 100% fruit, no processed sugar, artificial additives or color.  Note, for organic rolls all food products should be organic. Kid pleas er great for school lunch or after school snacks. Save money inexpensive to make compared to commercial brands. Paleo Snack Fruits rolls can be made with apples, peaches, strawberries, plums, grapes, mango and etc. Choose your favorite fruits. Do you have a fruit tree or strawberry plant? Think about wrapping up homemade fruit rolls.  May want to experiment and add crushed nuts. Natural fruit sweetness optional can add small amount of raw honey to taste. Zing rolls up with a dash of lemon or lime.  Fruit measurements should 4 cups and make this delicious raw food snack recipe.  Easy to make homemade raw snack made with natural fruit. Looking for natural raw recipe?  Family Will Love This Healthy low fat, low carb and preservative FREE  Snack.

Ingredients:

- 3 large mangoes peeled and pitted

- 2 cups strawberries (remove stems)

- 1 teaspoons cinnamon

- 1 teaspoon nutmeg

- Raw honey to taste optional

- Dash of fresh lemon or lime juice

- 1/4 cup purified water

 

Prepare:

- Clean peel and pit mangoes. Chop mango or slice.

- Clean remove stems of strawberries

- Put fruits in blender with water, cinnamon and nutmeg for approximately 30 seconds or until smooth.

- Pour mixture on Teflon-coated sheet and place in a plastic dehydrator.

- Dehydrate top side for 6-8 hours. Remove Teleflex and turn fruit to other side.

- Continue dehydrating for 4-6 hours or until desired consistency achieved.

.On hot day tent tray with cheesecloth and leave outside. Fruit leather with dehydrate quicker.

 

- Can wrap fruit roll in its own coated sheet. Place in air-tight container and refrigerate. Cut with cookie cutter.

Chicken Preparation-Safety Tips-Flavoring

Chicken Preparation and Safety Tips

Preparing Chicken and Chicken Safety Tips: Chicken is a world popular and versatile poultry. Less expensive than red meat. Red meats has more cholesterol and fats. Consumer are tending to eat more chicken for health concern. Grounded beef can be substituted with grounded chicken with any meal.  Chicken flavors to taste, low in fat and has health benefits. Chicken can be fried, broiled, grilled, baked, boiled and used as a base in stews. Chicken does required special handling before cooking. Raw chicken does carries bacteria and cannot be eaten raw. Read chicken preparation and safety tips.Flavoring chicken not only enhances taste and flavor but retains moisture and flavor. Additionally, acts as tenderizer.  Chicken flavors well for any dish. Flavoring Glossary: Marinate, Rubs, Sauces and Basting.  

 

Chicken Safety:

 

 

 

• Raw chicken carries bacteria (including salmonella). Bacteria will rapidly multiple in temperatures 40 °F to 140°  F.  Keep raw chicken refrigerated or frozen. Refrigeration or freezing chicken does not kill bacterias. The only way the bacterias can be removed is by fully cooking chicken thoroughly.
   
• Keep raw chicken isolated. Raw chicken should be placed in seal plastic bag. The bacteria in chicken can contaminated with other foods not cooked before eaten. Wash hands thoroughly after handling raw chicken before handling other foods and objects.
   
• I personally like to rinse my chicken. If you rinse uncooked chicken sanitize sink and kitchen surfaces after rinsing.
•  
• Thoroughly clean all kitchen surfaces that have come contact with uncooked chicken.
•  
• Chicken has to be thoroughly cooked. Beef can be eaten rare or medium rare and chicken cannot. Rare or medium rare chicken can facilitate bacterial growth. Cut the thickest part of the chicken to make sure it is not pink.
•  
• Do not leave cooked chicken at room temperature for more than 2 hours.
 
• Cooked chicken if handled properly can be stored in the refrigerator for 2 days.

 

 

Brining Chicken:

 

 

Brine chicken breasts can retain moisture and keep chicken tender and juicy. Chicken can dry-out easily and brining allows the absorption of moisture. To brine soak in 3 tbsp. of salt to 4 cups of water for 1 hour.

 

 

Different Ways to Season Chicken

 

 

 

Marinaded Chicken:

 

 

 

Marinades help prevent chicken from drying out during cooking and adds flavor. Marinade chicken in the refrigerator. Boneless and skinless chicken pieces marinade quickly from 15 to 120 minutes. Marinading is an ancient art of tenderizing meat and improving flavor. Acids like vinegar or lemon juice are used in marinade tenderizers. Marinades for flavor vary from spicy, sour, sweet & sour, smoky and sour. Ingredients vary from herbs, spices, vegetables, wine, soy sauce and a wide range of other ingredients.

 

 

When a marinade is designed as a tenderizer, it includes an acid like vinegar or lemon juice. The acid attacks and  softens the fibrous connective tissue between the muscles, making the muscle less stringy. Acid penetration also flavors the meat. The longer meat is marinaded the more tender and flavored it become.

 

 

Flavorings in marinades vary widely. Flavoring can be spicy, bitter, sweet and sour, smokey, sweet or sour. Herbs and a wide array of ingredients can be used like, vegetables (garlic), fruit juices, soy sauce, yogurt, wine, sugar and a wide variety of ingredients. Basic marinade includes vinegar, olive oil, herbs, salt, and pepper,

 

 

Rubs:

 

There are dry rubs and paste rubs. Rubs are a blend of seasoning. The blend can vary but generally the blends are coarse pepper (white/black), paprika, garlic powder and variety of herbs. Rubs add flavor, retains moisture (seals juices) and sometimes forms a crust. Paste rubs are held together by moisture (water, oil, soy sauce, worchester sauce or horseradish) and generally will add a crust to the chicken.

 

 

Sauces and Basting:

 

 

 

Dipping sauces and basting are alternatives for adding flavor to chicken. Additionally, they preserve moisture and give your chicken an attractive appearance. Gravy, pan dripping (barbecue sauce), broth, melted butter, butter garlic sauce  and etc are commonly used. Sauces can be garnished with fresh herbs.

When cooking chicken handle properly. Never eat raw because contains bacteria. Rinse and clean properly. Store raw or cooked chicken in refrigerator for up to 2 days. Enhance tenderization,  moisture and flavor by brine, marinates, rubs, sauces and basting. Experiment with different chicken dishes. Chicken is a healthy wholesome choice for any family meal.



Information deemed reliable not guaranteed.

Beef Roll Recipe - Low Carb Recipe

Beef Roll Recipe

Beef Roll Recipe

We all know how to make beef patties. Ever thought of making Beef Rolls? Ingredient is the same but these rolls give a meal or dinner party a different appearance. This is a low carb recipe Want a less fat diet? Substitute ground beef for ground turkey or ground chicken. Bedding can be your favorite fruit or vegetable. Slice red and green peppers bedding top with beef rolls. But the fruits and vegetable bedding options are limitless. Consider broccoli, lettuce, cauliflower, mushrooms, apples, pineapples and etc.  Kids and adults will love these beef rolls for nibbling nutrition. Commonly, cook meat patties for hamburgers. This low carb recipe is the meat without the bread. Except the meat pattie are  rolled but no bread. Instead of bread nutritious fruits and or vegetables. Have a busy schedule this is a quick and easy recipe.

 Beef Roll Recipe

 Ingredients:

• 1 ½ pound ground beef
• 1 egg
• ½ red or white onion (peeled and diced)
• Black pepper to taste
• Sea salt to taste.
• ½ tablespoon olive oil
• 1/8 cup finely diced parsley

 

Preparation:

• In small bowl mix egg well and set aside.
• Medium bowl mix ground beef, diced onion, pepper and salt and mix well.
• Add egg into meat mixture and mix well.
• Roll meat mixture into medium sausage sizes.
• Heat medium sauce pan added with olive oil.
• At medium to high heat add each beef roll.
• Brown and grill thoroughly.
• Remove beef rolls and place on paper towel covered plate let excess fat drain.
• Then place beef rolls on favorite vegetable.
• Dash rolls with fresh parsley flakes.

Viola!

 

Recipe:

Gluten Free

Lactose Free
Paleo Friendly

Shrimp Scampi and Cauliflower Rice Recipes

Shrimp Scampi Recipe

Shrimp Scampi and
Cauliflower Rice Recipes

Quick and easy shrimp scampi recipe. Used medium or large shrimps. Shrimps are shellfish. Prawn are large shrimps. Prawns have the same taste and flavor as small and medium shrimp but are meatier. Prawn as versus to shrimp used in many cuisine for shrimp scampi and gourmet seafood dishes. Sauteed prawn, fresh vegetable and herbs, spices. Sauteed in unsaturated olive oil.
Optional remove or keep tail on. There can be health risks when consuming raw, cooked or shellfish seafood. Consult with a doctor. There is a controversy in Paleo Diet if wine is acceptable. This recipe uses white grape juice be adventurous and substitute with white wine. Make this recipe in minutes a delight for the whole family. Serve with salad and serve over vegan Cauliflower Rice. Nothing left out Grain free Cauliflower Rice Recipe included. Also, seafood cooking tips.

Ingredients

• 4 tsp olive oil
• 1 1/4 pounds medium to large shrimp,clean, deveined and keep tails.
• 6-8 garlic crushed cloves
• 1/2 cup low sodium chicken broth
• 1/2 cup dry white grape juice 
• 1/4 cup fresh lemon juice
• 1/4 cup minced parsley
• 1/4 tsp sea salt
• 1/4 tsp ground pepper
• 1/8 tsp cayenne pepper (optional)
• 4 lemon wedges

 Preparation

In a large skillet, heat olive oil.  Add the garlic and parsley until tender. about 60 seconds. Add in and saute the shrimp for about 2-3 minutes.  Until just shrimp pink.. Transfer shrimp to a platter and keep them warm.

In the skillet, combine the broth, grape juice, lemon juice, the salt, pepper; and bring it to a boil. Uncovered boil until the sauce is reduced by half.

Spoon the sauce over the shrimp. Serve garnished with the lemon wedges and sprinkled with the remaining tablespoon of parsley.

Makes 4 servings

Cauliflower Rice Recipe
Vegan grain-free rice recipe. Paleo diet vegan rice nutritious vegan recipe gluten, grain and preservative FREE.


Cauliflower Rice Recipe

Seafood Cooking Tips

1. Purchase seafood fresh or frozen. Clams and muscles should be alive in shell when purchased. Live lobster and crab are best but frozen is a second option.

2. Cook fresh seafood within 24 hours of purchase if not sooner.Keep refrigerated.

3. Frozen seafood thaw immediately before cooking. Thaw in refrigerator.

4. When boiling lobster no special preparation is needed. Put the lobster in boiling water head first.

5. When cooking steam crabs done when shells turn bright red.

6. Steam muscles should be cooked for only 2-3 minutes in covered pan.

7. After cooked lobster's and crab's shells should be cracked and dip flesh in melted butter. If desired add lemon juice separately.

8. Saute shrimp, scallops and clams. Can be sauteed in wine sauce, grape juice, garlic butter, butter, margarine or oil. Watch and remove when cooked to desired taste.

9. For mixed-seafood main dishes steamed shrimp, scallops and clams can be used.

10. Marinated seafood in refrigerator.

11. Baking fish 10 minutes per inch of thickness at 400-450 degrees F. Halfway through cooking time turn fish. When fish becomes opaque and thickest part of fish flakes.

Broiling
- If fish one inch thick or less place 2 to 4 inches from heat. Pieces greater than one inch should be placed 5-6 inches from heat.

Frying
- Saute: fish in approximately 1/8 inch of cooking oil or oil covers one side of fish. Cook for 3-6 minutes per side.
- Deep Fry: Cooking oil should cover entire fish. Cooking time approximately 2-3 minutes or until fish golden brown.

Boiling:
- Shrimp broiled in 4 cups of water per pound of shrimp. Bring water to broil place shrimp and simmer for 3-5 minutes.

- Scallops broil for 3-5 minutes.

-There can be health risks when consuming raw, cooked or shellfish seafood. Consult with a doctor.


Organic vs Natural Foods

Read Organic vs Natural You Maybe Surprised.

Organic Foods (Government Regulations) vs. Natural Foods

Consumer health conscience myself included. For years I was purchasing foods marked, "Natural" thinking these foods were free of additives. Most consumer assume the the terms "organic" and "natural" are SAME. Organic foods are governed by the Federal government. Organic foods have strict regulations restricting toxins, pesticides, herbicides, GMOs, irradiation and growth hormones in foods. Natural foods have no strict government regulations.

Organic food production are managed by the Organic Foods Production Act (OFPA) of 1990. Ecological balance is encouraged. Animal feed 95% organic ingredients. To insure foods are pesticide, herbicide, toxins, pesticides, GMO's, antibiotic and or artificial growth hormones free. I would suggest purchasing organic foods.

Organic Foods:

Not Allowed and Requirements:

• Toxic pesticides and herbicides.....Not Allowed
• GMOs.....Not Allowed
• Growth Hormones..... Not Allowed
• Irradiation (products/ingredients).....Not Allowed
• Animal welfare requirements.....Required
• Lower levels of environmental pollution.....Required
• Audit from farm to market.....Required
• Inspection certification.....Required
• Legal restrictions allowance material.....Required

Natural Foods: Labeled "Natural" there are no standards or jurisdictions governing that the foods are free of pesticides and preservatives for"Natural" in the United States. Food and Agriculture Organization Codex Alimentarius have standards for organic foods but not for natural foods.

The FDA discourages the term being used by the food industry but we well know "natural" is commonly used. There are no guarantees that natural foods are free of pesticides, herbicides, antibiotics, other drugs or GMOs or animals are not confined to pens or farm feedlots.

Natural Labeled Foods:

• There are no legal regulations or government requirement for definition.
• Can contain preservatives, herbicides, additives and GMOs.
• May contain chemicals and toxins during manufacturing process.

Eggs and Chickens

Free Range - Organic -Natural

• Free Range Chickens: Free range chickens roam freely and not cages.
• Organic Chickens and Organic Eggs: Are not feed antibiotic, artificial foods, preservatives or hormones. They are not exposed to any pesticides or herbicides.
• Natural Eggs: Consumer assume when they read the label and it says, "Natural" foods are free of pesticides and preservatives. This is not the Case. There are no standards or jurisdictions for"Natural" in the United States.
• Commercial Chickens and Commercial Eggs: Allowed to be raised in cages and can be feed antibiotic, artificial foods, preservatives and hormones. Caged chicken tended to be living in cramped, unhealthy and uncomfortable conditions. Commercial chickens can be exposed to pesticides and herbicides.

The Healthiest Chickens and Eggs are Free-Range and Organic.

Organic vs. Natural Meats:

The USDA allow fresh meat labeled "Natural" if no artificial flavoring or ingredients or preservatives, BUT "Natural" meats have no third-party USDA verification. Meat labeled
"Certified Organic" USDA animal comes from verified system history information and breeding history, animal health care and type of feed.

Criteria for certification:

• Certified pasture animal born and raised
• Never given Antibiotics
• Never given Growth-Hormones
• Only certified organic grasses or grains
• Unrestricted outdoor access (roam freely)

In organic cattle there are two types of foods given.

Grass-Fed: Cattle eats certified organic grass until time of slaughter. Grass-fed cattle are inclined to be leaner than grain-fed cattle. Rancher part of small producer group or independent.

Grain-Fed: Keeping to rules of USDA all grains must be certified organic and the cattle is inclined to have higher percentage of fat.


The question arises. What The Heck are we Eating? Read the labels optimally it is best to eat organic. Cooking 100% organic is costly and tough in this economy. Realistically, cut down or eliminate fast foods and process packaged foods. If possible purchase organic meats, produces, milks, flours and oils. When possible purchase organic meats, poultry and eggs.  The next best thing would be natural meats. Cut down on costs consider growing Organic Herb Garden. Paleo Style cooking encourages organic fresh vegetables and fruits, lean meat, eggs, herbs, unsaturated oils and spices. Eat Healthy Review: Preservative, Pesticide and GMOs Glossary

Information deemed reliable but not guaranteed.