yourhealthharmony

Nutrition for Body and Soul

Feed Your Skin What It Needs!

What goes in us, shows up on us! Feed your skin.

Dry or Flaky Skin – choose foods higher in Vitamin A. A benefit of vitamin A is that it revitalizes skin by increasing cell turnover for more youthful skin. Just six leaves of Romaine lettuce provide more than 100% of your daily requirement of Vitamin A and will help with healthy cell renewal.

Sagging, lines and wrinkles – choose foods high in Vitamin C. Our bodies use Vitamin C to make collagen and elastin. Collagen gives our skin support and firmness whereas elastin gives our skin elasticity. Just one cup of strawberries has 130% of our daily Vitamin C requirement.

Uneven skin tone – Choose foods with lutein, zeaxanthin and lycopene. Eggs contain lutein and zeaxanthin which are two antioxidants that have been shown to help protect against UV damage that can lead to brown spots. Watermelon, papaya, guava, pink grapefruit and sun-dried tomatoes contain the compound lycopene that has been shown to protect skin from damage caused by sunlight.

 

Thank you Shelly Maquire for this info!!

Here are a couple of fun salads to incorporate some of those foods…

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STRAWBERRY ROMAINE SALAD RECIPE

  • 8 cups torn romaine
  • 1 pint fresh strawberries, sliced
  • 1 small red onion, thinly sliced and separated into rings
  • POPPY SEED DRESSING:
  • 1/2 cup mayonnaise
  • 1/4 cup sugar
  • 1/4 cup milk
  • 2 tablespoons poppy seeds
  • 2 tablespoons white wine vinegar
  • Add sliced egg, watermelon, etc… for fun!
In a large bowl, toss the romaine, strawberries and onion. In a small bowl, whisk the dressing ingredients until blended. Serve with salad. Yield: 8-10 servings (1 cup dressing).
Thank you Food Network for these recipes!

Grilled Romaine with Balsamic Dressing

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Ingredients

Balsamic Dressing:
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons crumbled Gorgonzola
  • 6 leaves fresh basil, chopped
  • 1 clove garlic, chopped
  • Kosher salt and freshly ground black pepper
Grilled Romaine:
  • 2 romaine hearts, halved lengthwise
  • Avocado oil, for brushing
  • 1/4 cup crumbled Gorgonzola, for garnish
  • 4 leaves fresh basil, torn, for garnish
  • Top with sliced strawberries, watermelon, and or grapefruit!  Have fun.

For the balsamic dressing: In a blender, combine the olive oil, balsamic vinegar, Gorgonzola, basil, garlic, a pinch each of salt and pepper and 2 tablespoons water. Blend until the dressing is creamy and the garlic and basil are finely chopped.

For the grilled romaine: Preheat a grill or grill pan to medium heat.

Lightly brush the cut sides of the romaine with the canola oil. Place the romaine on the grill cut-side down and cook until grill marks form and the leaves are slightly charred, 1 to 3 minutes. Arrange on a platter cut-side up.

Drizzle the romaine with the dressing. Sprinkle with the Gorgonzola and torn basil and serve.  YUMMMM!

Are you ready for summer salads?  I sure am!

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Crock Pot Red Wine Beef Stew

I don’t know about you, but I love my crock pot, however….sometimes I get stuck making the same thing.  With the weather cooling, warm yourself up with this yummy looking stew!

gallery-1482870128-clx010117winnerdinners-05Ingredients

  • 2 c. beef stock
  • 3 tbsp. all-purpose flour
  • 2 tsp. Dijon mustard
  • 1 lb. carrots, cut into 2-inch pieces
  • 1 (8-ounce) package cremini mushrooms, halved if large
  • 1 large red onion, cut into wedges
  • 2 large celery ribs, cut into 2-inch pieces
  • 4 cloves garlic, chopped
  • 6 sprigs thyme
  • 1 tbsp. canola oil
  • 3 lb. pot roast, trimmed and cut into 4 pieces
  • Kosher salt and freshly ground black pepper
  • 1/4 c. tomato paste
  • 1 c. dry red wine
  • 1 tbsp. unsalted butter
  • Chopped fresh flat-leaf parsley, for serving

Directions

  1. Whisk together stock, flour, and mustard in a 6-quart slow cooker. Add carrots, mushrooms, onion, celery, garlic, and thyme; stir to combine.
  2. Heat oil in a large skillet over medium-high heat. Season beef with salt and pepper. Cook, turning occasionally, until browned on all sides, 10 to 12 minutes. Remove to slow cooker. Add tomato paste to skillet and cook, stirring, 1 minute. Add wine and cook, scraping up browned bits, 30 seconds; add to slow cooker.
  3. Discard thyme. Remove beef and shred with 2 forks; return to cooker. Stir in butter.
  4. Cover and cook until beef is tender, on low heat 7 to 8 hours or high for 5 to 6 hours.
  5. Serve topped with parsley.

Thank you Country Living for this recipe!

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Baby’s Sweet Pea Puree (First Bites)

Homemade pea puree should be bright green, unlike the drab-colored jarred versions available at the supermarket.  To help the peas retain their vibrant color, do not overcook them.  Frozen peas are the next best thing to fresh spring peas:  they’re available year-round, and they will save you the time and effort of shelling them.

Ingredients

2 cups (10 oz) peas, fresh or frozen

  •  Bring 1 inch water to a boil in a pot.  Put peas in a steamer basket, set in pot, cover tightly, and steam until bright green and tender enough to mash easily with a for, 5-7 minutes for fresh or hard frozen peas and 3 minutes for thawed frozen.  Remove basket from pot, reserving cooking liquid.  Rinse peas under running cold water to stop the cooking.
  • Puree peas in a food processor or blender until smooth.  Add cooking liquid, breast milk, or formula to thin pea puree to a consistency that you baby can handle.

To store….refrigerate cooled pea puree in an airtight container for up to 3 days, or fill ice-cube trays or other containers to freeze for up to 3 months.

**If your baby suffers from gassiness or colic, these foods might worsen the problem:

  •  beans
  •   peas
  •   lentils
  •   broccoli
  •   cabbage
  •   cauliflower
  •   cow’s milk
  •   cucumber
  •   onion

Thank you Lisa Barnes and your book Cooking for Baby, for this recipe!

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Rice Cereal for Babies! (First Bites)

Since I am a new grandma with a beautiful baby boy approaching 6 months of age, I would love for him to get the best nutrition he can get.  I have some amazing books, and will share recipes and info so that you can learn along with us!  So fun to see their expressions when they experience new things….especially food!  This first recipe is rice cereal!  Whole-grain brown rice retains the hull, which is removed to make white rice.  The hull not only gives the rice its warm brown color, but also makes it more nutritious and flavorful than its white counterpart.

Ingredients

1/4 cup brown rice

(this makes 1 cup)

  •  Put rice in a blender and pulverize into a powder, 3-5 minutes on medium to high speed.
  •   Bring 1 cup water to a simmer in a small saucepan over medium heat.  Add brown rice powder and reduce heat to low.  Cook, whisking constantly, until water is absorbed, 4-5 minutes.
  •   Add water, breast milk, or formula to thin the cereal to a consistency your baby can handle.  As baby gets older and tries more foods, combine rice cereal with fruit or vegetable purees.

Notes… Commercially prepared baby rice cereal is usually fortified with added iron.  If you prepare rice cereal at home, discuss your baby’s iron needs with you pediatrician.  Young babies can get iron from a range of foods, including breast milk, formula, meat, poultry, prunes, and dried apricots.  To store, refrigerate cooled cereal in an airtight container for up to 3 days, or fill ice-cube trays or other containers to freeze for up to 3 months.

Thank you Lisa Barnes for this recipe.  Great book Cooking for Baby.

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Hello to Fall Foods!

With Fall upon us… we hunker down to a different way of cooking!  This Balsamic Glazed Chicken looks yummy!  I love one-pot meals.  Less clean-up! ;))

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INGREDIENTS

  • 1/2 c. balsamic vinegar
  • 2 tbsp. honey
  • 1 1/2 tbsp. whole-grain mustard
  • 3 cloves garlic, minced
  • kosher salt
  • Freshly ground black pepper
  • 4 bone-in skin-on chicken thighs
  • 2 c. baby red potatoes, halved (quartered if large)
  • 1 tbsp. chopped fresh rosemary
  • 2 tbsp. extra-virgin olive oil, divided
  • 3-4 rosemary sprigs, for skillet

DIRECTIONS

  1. Preheat oven to 425°. In a large bowl, combine balsamic, honey, mustard, and garlic and season with salt and pepper. Whisk until combined. Add chicken thighs and toss until fully coated, then transfer to the fridge to marinate, at least 20 minutes and up to 1 hour.
  2. Meanwhile, prep potatoes: In a medium bowl, add potatoes and rosemary and season with salt and pepper. Add 1 tablespoon olive oil and toss until combined. Set aside.
  3. In a large skillet over medium-high heat, heat remaining tablespoon oil. Add chicken and marinade and sear, skin side down, 2 minutes, then flip and sear 2 minutes more. Add potatoes to skillet, nestling them between chicken, and top with rosemary sprigs.
  4. Transfer to the oven and bake until potatoes are tender and chicken is cooked through, 20 minutes. (If potatoes need longer to cook, transfer chicken to a cutting board to rest and continue cooking until tender.)
  5. Serve chicken and potatoes with pan drippings.

Enjoy!

Thank you Delish for this yummy recipe!

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The Big Omega Sandwich

OH YUMMMMM!

This supercharged salmon sandwich gives delicious incentive to ditch its fast-food counterparts. Wild-caught salmon is infused with a wealth of smoky, spicy, and deliciously tangy ingredients before being pan-seared to crisp, golden perfection. We found that broiling the salmon results in the ultimate melt-in-your-mouth, buttery tenderness. In place of standard tartar sauce, we top each patty with a generous dollop of spicy, yogurt-blended aioli. Peppery arugula and nippy red onion add refreshing crunch and welcomed vibrancy, though you can add any toppings you like. Satiating protein and heart-healthy omega-3 fats abound in these flavor-forward handheld stars.

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Ingredients

  • 1 pound (1-in.-thick) boneless, skin-on wild-caught salmon fillets
  • 1/3 cup whole-wheat panko (Japanese breadcrumbs)
  • 1 large egg, lightly beaten
  • 1 1/2 tablespoons chopped shallot
  • 1 tablespoon chopped drained capers
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 garlic clove, minced
  • 2 teaspoons chopped fresh dill
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground red pepper
  • 1/4 cup canola mayonnaise, divided
  • 3/8 teaspoon kosher salt, divided
  • 3 tablespoons plain 2% reduced-fat Greek yogurt
  • 1 teaspoon Sriracha chili sauce
  • 1/2 teaspoon white vinegar
  • 2 teaspoons olive oil
  • 4 whole-wheat hamburger buns, toasted
  • 8 thin red onion slices
  • 1 cup firmly packed arugula

How to Make It

Step 1

Preheat broiler with oven rack 6 inches from heat. Place salmon, skin side down, on a foil-lined baking sheet. Broil 5 minutes. Set aside until cool enough to handle.

Step 2

Place panko, egg, shallot, capers, parsley, garlic, dill, lemon juice, smoked paprika, red pepper, 2 tablespoons mayonnaise, and 1/4 teaspoon salt in a large bowl. Mix to combine.

Step 3

Remove and discard salmon skin; place salmon in a bowl, and mash with a fork. Add to panko mixture. Using your hands, mix until well combined. Shape mixture into 4 (3/4-inch-thick) patties (5 ounces each). Place patties on a parchment paper-lined baking sheet. Cover and chill 30 minutes.

Step 4

In a small bowl, combine yogurt, Sriracha, vinegar, remaining 2 tablespoons mayonnaise, and remaining 1/8 teaspoon salt. Set aside.

Step 5

Heat oil in a large nonstick skillet over medium-high. Place salmon patties in skillet; reduce heat to medium, and cook 4 to 5 minutes per side or until browned.

Step 6

Spread aioli evenly on cut sides of toasted buns. Top each bottom bun with 1 salmon patty. Top patties evenly with onion slices and arugula; cover with top halves of buns.

ENJOY!

 

Thank you Cooking Light for this yummy 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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Buffalo Chicken Zoodles!

Call me crazy, but……..I LOVE buffalo flavored everything!

Check out this creamy buffalo sauce using Greek yogurt and hot sauce. Easy and delicious!

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Ingredients

  • For the chicken:
  • 2 boneless skinless chicken breasts ( I like Organic, Free Range, no hormones)
  • 6oz nonfat plain Greek yogurt
  • 5-6 tablespoons hot sauce (depending on how spicy you like it)
  • ¼ teaspoon garlic powder
  • 1 tablespoon apple cider vinegar
  • salt and pepper
  • For the salad:
  • 2 large zucchini, Use your spiralizer!
  • 1 large carrot, Spiralize this too!
  • ½ cup halved cherry tomatoes
  • ¼ cup crumbled blue cheese
  • ¼ cup organic corn kernels or canned corn, drained, rinsed, patted dry
  • Avocado, optional  (I LOVE AVOCADO on everything!)

Instructions

  1. Place the chicken in a medium pot and cover with water and a pinch of salt. Cover the pot and bring to a boil over high-heat. Once boiling, reduce the heat to medium-low and let cook for 12-15 minutes or until chicken is cooked through and no longer pink on the inside.  Crock pot, pressure cooker, or even grilled is great too!
  2. While chicken cooks, place the Greek yogurt, hot sauce, garlic powder, apple cider vinegar, salt and pepper in the bottom of a medium mixing bowl and whisk to combine. Add the shredded chicken, zucchini noodles, carrot noodles, and toss well to combine.
  3. Divide the salad onto four plates and top each with cherry tomatoes, blue cheese, and corn. Serve.

Yummm!

Thanks Inspiralized for this inspiring 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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Banana Protein Ice Cream

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Banana Protein Ice Cream

3-4 sliced bananas, peeled and frozen
2 tablespoons creamy peanut butter
1/2 cup unsweetened almond milk
One packet Chocolate Plant Protein

Directions
Place frozen bananas, peanut butter, almond milk, and protein powder into food processor.
Pulse on high for a minute, scrape the sides and continue to pulse until bananas are creamed perfectly into an ice cream
Serve immediately.
*Optional: top with chocolate chips!

If you would like to try the Chocolate Plant Protein, I have some coupons for Trial Packs that are available for a limited time.  Contact me for more info!

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