yourhealthharmony

Nutrition for Body and Soul

Mediterranean Tuna-Spinach Salad

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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

  • 1½ tablespoons tahini
  • 1½ tablespoons lemon juice
  • 1½ tablespoons water
  • 1 5-ounce can chunk light tuna in water, drained
  • 4 Kalamata olives, pitted and chopped
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach
  • 1 medium orange, peeled or sliced
  1. Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta and parsley; stir to combine. Serve the tuna salad over 2 cups spinach, with the orange on the side.

Yummm!

Enjoy!

Thank you Eating Well for this idea!

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Eggplant Rollatini…Yummmy

I LOVE EGGPLANT!  How about you!?  Here is a great Mediterranean/Italian Eggplant recipe that just looks amazing, don’t you think?

INGREDIENTS:

  • 2 large eggplants, sliced lengthwise
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 1–1½ cups marinara sauce
  • 2 large eggs
  • 3 cups spinach
  • 1 package goat feta (4 ounces)
  • 1 teaspoon dried oregano
  • 1 teaspoon parsley
  • 1 teaspoon dried basil
  • 2 cups pecorino romano, grated
  • 1 cup raw sheep cheese, grated

DIRECTIONS:

  1. Preheat oven to 450 F.
  2. While your oven is heating up, cut the ends off of the two eggplants and then slice lengthwise.
  3. Place the eggplant slices on a baking sheet lined with parchment paper and sprinkle with salt and pepper.
  4. Bake for 12–15 minutes, remove and allow to cool.
  5. Reduce heat to 400 F.
  6. In a medium bowl, mix the eggs, goat cheese, spinach, oregano, parsley, basil, 1 cup pecorino romano, ½ cup raw sheep cheese, salt and pepper, mixing until well combined.
  7. In a 9×13 baking dish, add ¾ cup marinara.
  8. Place ¼ cup cheese mixture onto one end of the sliced eggplant, then roll it up and transfer to baking dish, continuing until baking dish is full.
  9. Cover with remaining marinara and cheese.
  10. Bake for 25 minutes and allow to cool for 10 minutes before serving.

Enjoy!

 

Thank you Dr. Axe for this amazing recipe!

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Tahini-Marinated Chicken Thighs with Cucumber-and-Tomato Salad

How to Make It

Step 1

To prepare chicken, combine first 10 ingredients in a bowl. Place 1/4 cup tahini mixture in a small bowl; reserve. Place remaining tahini mixture and chicken in a large ziplock plastic bag; seal, turning to coat chicken. Refrigerate 8 hours or overnight.

Step 2

Preheat grill to medium (350°F to 450°F). Coat grill grate with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken with salt. Arrange chicken on grill grate; cover and cook 4 minutes on each side or until done. Arrange chicken on a platter; drizzle with reserved 1/4 cup tahini mixture.

Step 3

To prepare the salad, combine cucumber and next 6 ingredients (through 1/4 teaspoon salt) in a bowl; toss gently to combine. Serve cucumber salad with chicken and rice.

Enjoy!

 

(Thank you Cooking Light for this yummy recipe.)

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Watermelon and Arugula Chicken Salad

I don’t know about you…. but, In the summer I really don’t like to turn on the oven, or even the stove for that matter!  This looks like a yummy fresh, light, EASY summer salad! What do you think?

Summer CookBook

Ingredients

  • 4 cups cubed fresh watermelon (love watermelon in the summer!)
  • 1/3 cup thinly sliced red onion
  • 2 tablespoons chopped fresh mint
  • 1 (5-ounce) package arugula
  • 1/4 cup sliced almonds, toasted
  • 8 ounces skinless, boneless rotisserie chicken breast, shredded (about 2 cups) Grilled chicken would be a great option too!
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Combine watermelon, onion, mint, and arugula in a large bowl. Add almonds and chicken; toss to combine. Combine oil, rind, juice, salt, and pepper in a small bowl, stirring with a whisk. Add oil mixture to watermelon mixture; toss gently to coat.

Enjoy!

Thank you Cooking Light for this recipe!

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Summer Fixin’s!

There is nothing better than summer-time fixin’s!!  These Rainbow Summer Rolls look delish!  Thank you to.. The Tasky K .. for this recipe!!

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Be creative, and make it your own!

RAINBOW SUMMER ROLLS
 
INGREDIENTS
For the rolls:
  • rice paper
  • lettuce
  • cucumbers
  • carrots
  • avocado
  • papaya/ mango
  • pomegranate seeds
  • red cabbage
For the sauce:
  • 1 Tbsp peanut butter
  • 2 tsp soy sauce
  • 1 garlic clove, minced
  • ½ tsp Sriracha sauce
  • 2-4 Tbsp hot water (depends on desired consistency)
INSTRUCTIONS
  1. Slice all the vegetables and fruits into thin strips/pieces about 5-6 cm long.
  2. Take a rice paper wrapper and soak it into warm water from both sides until it softens.
  3. Place it on a cutting board and arrange the fresh ingredients in the centre of the sheet horizontally (starting with the lettuce).
  4. Fold the rice paper over the ingredients (pushing them back) and fold the sides in towards the middle like a burrito. Roll it up firmly until the end and put aside.
  5. After you finished the rolls you can cut them in half and place on a serving platter or a bowl.
  6. For the sauce, mix all ingredients together and stir until you get a creamy dip (add more water for desired consistency).
ENJOY!
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VALUABLE, CONVENIENT, NUTRITIONAL SUPPORT FOR THE ELDERLY

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Dr. Monica Marcu is noted worldwide for her expertise on Moringa, as she has decades of experience in studying a variety of plants. Her study and research of Moringa is incorporated in her book Miracle Tree, a long-time favorite of Zija Independent Distributors. As a member of the Zija Product Advisory Council, she will be sharing her expertise and findings on Moringa. Below she explains how Moringa is valuable, convenient, and provides nutritional support to the elderly.

There are many metabolic and endocrine changes in our bodies when we grow old, and most health challenges associated with advanced age are linked to these changes. But being old (and wise!) does not mean one has to endure these challenges. Populations around the globe, who kept a natural, active way of life and wholesome, nutritious diet have proven that longevity and health can be achieved together. Actually, I believe it is very difficult to fall sick when one has all minerals, nutrients and vitamins necessary, in a good balance. But that is very rare; studies have shown that the majority of population, even in the developed world, lacks many essential nutrients.

The US Dietary Guidelines Advisory Committee has recently reported on underconsumed nutrients—most vitamins (C, A, B, D, E) and minerals such as calcium, magnesium and potassium, with 45%, 50% and 97%, respectively, of population not being at required levels! Therefore, supplementation with nutrients is of the essence. Even if their diet would be rich and diverse, most elderly do not eat enough (gum and mastication problems), and digest and absorb nutrients poorly (insufficient intestinal enzymes). The best solution is a nutrient rich, diverse, easily absorbable food. Very few plants qualify.

A plant-based diet is a must, this can provide a majority of necessary minerals, vitamins, as well as antiaging and antiinflamatory substances. Moringa is the best plant/ food/supplement that is wholesome, nutrient dense, amenable to cooking (fresh), preservation (dried), easy transportation (light), with a rather neutral flavor that can complement sweet (smoothies, juices) or diverse salty dishes. It can accommodate any taste. Can you think of anything better?

I like the convenience of moringa, especially dried leaves as well as the awesome seed oil. One plant does it all- food, cosmetic care, multivitamin supplement. The high content of vitamin C – important for collagen (protein vital for the tissue structure) and skin – assures moringa is excellent not only against wrinkles, but also for cartilage and gum maintenance. As a high source of calcium, magnesium and phosphor, moringa brings minerals for bone and teeth density maintenance. Old age is associated with bone demineralization, and this is also due to insufficient proteins, but moringa contains all essential building blocks (amino acids) of proteins, useful for any tissues. Moringa, if grown properly, contains most, if not all minerals necessary for strong bones. Potassium is badly needed in most of us, as we tend to over-eat sodium rich foods.

These two minerals should be in a good balance, rarely found in elderly. Potassium supports a well-working heart and general metabolic health. Every cell needs and benefits from a proper potassium – sodium balance for energy production and communication. As we age, our tissues have more difficulties maintaining the normal minerals-, acidity/alkalinity and water balances. Moringa provides rich amounts of potassium, way better than the famous bananas, as well as magnesium – which works in balance with calcium.

Vitamins E and A are insufficient in over 90% and, respectively 40% of people older than 50! Moringa has large amounts of these vitamins. Both are powerful antioxidants, but also vital for healing, immune support, eye, brain and muscle function. Together with numerous antioxidant compounds present in dietary plants, these vitamins can support healthy immune and anti-inflammatory reactions. Again, a diverse plant-based diet is paramount for healthy aging.

 

Take a look at the Moringa Oleifera Documentary at www.food4thoughtwellness.com

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Personalized Egg Cups

There’s one for everyone!  Personalized!

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BENEFITS OF A PLANT-BASED DIET & MORINGA’S PROTEINS

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BENEFITS OF A PLANT-BASED DIET & MORINGA’S PROTEINS

Dr. Monica Marcu is noted worldwide for her expertise on Moringa, as she has decades of experience in studying a variety of plants. Her study and research of Moringa is incorporated in her book Miracle Tree, a long-time favorite of Zija Independent Distributors. As a member of the Zija Product Advisory Council, she will be sharing her expertise and findings on Moringa. Below she shares information about the benefits of a plant-based diet and Moringa’s proteins:

More and more people in the Western world are embracing a vegetarian or even vegan diet. The medical science has proven in a number of studies and long-term research that a diet with less red meat is significantly healthier and may lead to less health problems. But you don’t have to be a “full time” vegetarian to understand the benefits of a plant-rich food, anybody can notice that by reducing the meat intake and upping the fruits, grains, nuts or veggies, one can feel better and have an improved health, obtain the desired weight loss. But the vegetarians, vegans, as well as all elderly have to pay attention and make sure they get enough proteins and their protein sources are complete.

A “complete protein” refers to the amino acids – the building blocks of proteins. There are twenty different amino acids that can form the proteins in our bodies, in all tissues. Nine of them are called “essential” since the body can’t produce them and have to be supplied by the food. In order to be a complete protein source, a food must contain all nine essential amino acids in roughly equal amounts. The truth is that this is not that easily found among most plants used in the diet today. Eggs and dairy are complete proteins – lucky for the vegetarians, but how about vegans?

Let’s remember that proteins are found in every cell and act as a fuel source for the body, are crucial for muscle growth and repair among others. Lentils, spirulina, nutritional yeast or brown rice are good sources of proteins, but there is an even better one – Moringa oleifera. Its leaves have the highest protein ratio of any plant described so far, while they are comparable in quality to that of soy (a protein-rich plant). Even more, moringa is grown naturally and not genetically modified, and also is not known to induce food allergies by comparison with soy. Moringa contains most of the twenty amino acids, including all nine of the essential ones. When compared to (cow) milk, for instance, which is a favored source of proteins, moringa leaf powder is shown to contain between 5 to 11 times more of each of the essential amino acids, truly remarkable. Tofu (a product of soy) contains all essential amino acids but in less amounts than moringa powder: four times less threonine and tryptophan, three times less leucine or methionine, two times less valine and so on. Moringa oleifera leaf powder is about 25% protein, unusually high for a plant, so one needs to take relatively small amounts of powder to obtain all essential amino acids. A baby needs about 1 g of protein per kg per day, so a baby under one year would need about 10 g proteins, which are found in 3 spoons of powder. To benefit from moringa leaf powder and its proteins add it to smoothies, soups, sauces, juices, and even bread and pastries. Enjoy!

www.food4thoughtwellness.com

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Said No-One Ever!!

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Garlic Margherita Chicken & Zucchini

Garlic Margherita Chicken & Zucchini

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Ingredients:
(Serves 4-6)
1 lb chicken breast, or tenders cut into 1″ pieces
1 tsp olive, coconut or avocado oil
1 large garlic clove, crushed
1/4 tsp sea salt
Ground black pepper, to taste
Zucchini & Tomatoes:
1.5 lbs zucchini, cut into half moon shapes
1.5 cups fresh, halved grape tomatoes
1 tsp olive, coconut or avocado oil
1 large garlic clove, crushed
1/2 tsp sea salt
Ground black pepper, to taste
Garnish:
1/4 cup fresh chopped Basil
A sprinkle of Italian (high-quality) cheese such as natural parmesean (optional)
Instructions:
Chicken: Preheat (cast iron) skillet on medium heat add oil to coat. Add garlic and cook for just 10 seconds. Then add chicken, sprinkle with sea salt and pepper to taste. Cook for 8-10 minutes uncovered, stirring occasionally. Transfer to a plate and set aside.
Zucchini and Tomatoes: Cook the zucchini the same way as Chicken but for 6 minutes, adding tomatoes during the last 3 minutes of cooking time.
Add chicken back to skillet and stir just to warm. Remove from heat, sprinkle with fresh Basil.
Refrigerate in a glass airtight container for up to 5 days.

 

Thank you Rachel at Clean Food Crush for this yummy recipe!

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