Blueberry-Almond-Flax Cookies

Yield: 20 cookies
Per-cookie nutrition: 57 calories, 4.7 grams fat, 2.4 grams saturated fat, 53 milligrams sodium, 3.5 grams carbohydrates, 1.1 grams fiber, 2.2 grams sugar, 1.1 grams protein.


Ingredients: 
1½ cups almond flour or meal
½ cup ground flaxseeds
¼ teaspoon Celtic sea salt
½ teaspoon baking soda
¼ cup unrefined coconut oil
2 tablespoons raw honey
1 tablespoon vanilla extract
½ cup blueberries

Directions:
1) Combine almond meal, ground flaxseeds, salt, and baking soda in a food processor. (Mixing the old-fashioned way also does the trick.)
2) Pulse (or mix) in oil, honey, and vanilla until dough forms
3) Stir in blueberries by hand.
4) Scoop dough one tablespoon at a time onto a parchment-lined baking sheet. (If you have trouble getting the dough and blueberries to stick, use your hands to pack it together.)
5) Press balls of dough down gently.
6) Bake at 350 degrees for 6 to 8 minutes, or until lightly browned at the edges.

7) Cool for 15 minutes. (Do not handle until they have cooled or cookies will break.)

8) Store in an airtight container in the fridge. The cookies are delicate and best enjoyed the day they are baked.

Finding such a tasty and healthy recipe for blueberry cookies was not so easy but after we made it we quarantee that you gonna love them too. So i would like to thanks  

Colleen DiPietro a certified holistic health coach and yoga instructor for sharing this recipe.

Health benefits of blueberries

Blueberries are very low in calories. 100 g fresh berries provide only 57 calories. However, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.

In addition, these berries have other flavonoid anti-oxidants such as carotene-β, lutein and zea-xanthin.

Fresh berries contain a small amount of vitamin C, vitamin A and vitamin E. Altogether these vitamins work as potent anti-oxidants, which help limit free radical mediated injury to the body.

Heart Disease: The high fiber content, those brilliant anti oxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to cure many heart diseases.

Been proved to preserve vision: Blueberry extract, high in compounds called anthocyanosides, has been found in clinical studies to slow down visual loss.

Aid in reducing Belly Fat:They may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome.

• (via nutritionfacts,collen dipetro)

Spinach-Rice Salad.

Spinach-Rice Salad

Ingredients

1 pound fresh spinach
1 large onion, chopped finely
1/4 to 1/3 cup olive oil
1/2 cup long grained rice, washed
1/4 cup chopped fresh parsley
salt and pepper to taste
3/4 to 1 cup boiling water
2 tablespoons lemon juice

Directions

Wash spinach and cut coarsely.  In a large pot saute onions in olive oil until softened.  Add rice and stir to coat.  Add spinach, parsley, salt, pepper and boiling water.  Cover and simmer 15 minutes.  Add lemon juice and if needed, add a tiny bit more water, cover and simmer another 5 minutes or until rice is tender.  Add more lemon juice to taste.

Nutrition of Spinach-Health Benefits

Spinach is best available during winter months. In the markets, buy fresh leaves featuring dark-green color, vitality and crispiness.

• Spinach is store house for many phyto-nutrients that have health promotional and disease prevention properties.
• Very low in calories and fats (100 g of raw leaves provide just 23 calories). It contains a good amount of soluble dietary fiber, no wonder green spinach is one of the finest vegetable sources recommended in cholesterol controlling and weight reduction programs!
• Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
• Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions.
• Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building) activity in the bone. Additionally, it also has established role in patients with Alzheimer's disease by limiting neuronal damage in the brain.
• 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
• It is also rich source of omega-3 fatty acids.

We cook Chicken Soup. (Nutrition of Chicken)

Old Fashioned Chicken Soup!

Ingredients:

• Cut up or whole chicken

• Chicken broth or soup base

• Diced Carrots

• Minced Onion

• Diced Celery

• Salt and pepper

• Garlic powder

• White vinegar

• Basil

• Parsley

• Pasta

• Parmesan cheese

In this recipe of chicken soup, we use just a bit of garlic powder and white vinegar.These spices can be used delicately to enhance many other flavors without being obtrusive. 
Add parsley, salt and pepper to taste, and top off with some dried or a sprig of basil, and then sprinkle some parmesan cheese once it is in the bowl.  

Directions:

Place chicken in a large pot and bring to boil.  Continue to boil slowly for 40-60 minutes depending upon how large the chicken is.  You will see the meat start to separate from the bone.  Pull the meat off, refrigerate and save till later. 

Strain the broth through a colander to remove stray skin and other non-meat chicken slough, and then return to pan and reheat.

If necessary for quantity, add more canned broth or preferably, water and chicken base paste.  Both of these have salt so wait on this for awhile.  For people that don't taste food well, add more chicken base paste and bump the flavor.  It's amazing what this can do.  

Add about a half tsp of garlic powder and one oz of white vinegar for 6 cups of broth.  Toss in your diced onions, celery, and carrots to cook until they are tender.  

Add pasta and cook till done, return chicken to the pan, and reheat.

Nutrition of Chicken  

Chicken is a common ingredient in many recipes because it's high in protein and tastes great. Not all chicken meat is alike. The truth is that certain cuts of chicken meat are much healthier than others. In addition, fried chicken or chicken prepared with lots of oil, sugar or other fatty ingredients pack a lot of calories.

Chicken is a great source of protein. One 6 oz. serving of chicken contains 48 g of protein. Chicken is also rich in potassium, calcium and contains no carbohydrates. The nutritional makeup of chicken makes it a healthy, filling food option. By eating healthy cuts of chicken, you'll consume only a small amount of calories and your stomach will stay full for hours. This decreases your likelihood of snacking on unhealthy foods later in the day.

Unhealthy Chicken Options

Although chicken is a naturally healthy food, it's easy to mistakenly consume unhealthy chicken dishes. The best way to prepare chicken is to simply grill it or bake it. You should avoid deep frying or stir frying chicken, as this imparts a ton of calories and grams of fat. If you'd like to marinate the chicken beforehand, avoid fatty dressings and instead try just a little bit of lemon juice, salt and pepper. If you need to use oil to prevent the chicken from sticking to the pan, it's best to use a light coating of nonstick spray.

Chicken's Cancer-Protective Nutrients

Chicken is an excellent source of the cancer-protective B vitamin, niacin. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. A four-ounce serving of chicken provides 78% of the daily value for niacin.

B vitamins for Energy

Chicken is not only an excellent source of niacin, but is also a good source of vitamin B6. This particular mix of B-complex vitamins makes chicken a helpful food in supporting energy metabolism throughout the body, because these B vitamins are involved as cofactors that help enzymes throughout the body guide metabolic reactions.

Salmon Caviar and Smoked Salmon on Pasta.

This is almost the same as the simple carbonara recipe but instead of using bacon, we use salmon and we substituted the bacon fat with butter.

Ingredients:

Butter
1 medium Shallot, chopped

Spaghetti
Smoked Salmon, cut into strips
Ikura/Cured Salmon roe
1 Egg
a teaspoon Pepper
pinch of salt

Optional:

Parsley

Cooking cream

Procedure:

Cook Spaghetti per package directions but minus 1-2 minutes the usual cooking time.

In a pan, melt butter and saute shallots until translucent. Remove from heat and add smoked salmon (cook minimally and leave some for topping).

In a separate bowl, beat the egg, add pepper and salt.

Drain spaghetti and add to the butter, shallot, salmon in pan and on very low heat. Add egg mixture and stir immediately. Here, you can opt to add cooking cream or not. I prefer not to add it because of the egg which makes the pasta creamy already.

Remove the pan from stove and serve pasta on plates, top with remaining smoked salmon, salmon roe and parsley.

Nutrition Facts for Smoked Salmon

Smoked salmon is a "superfood" with multiple health benefits as a great source of protein, the antioxidant vitamin E, vitamin B-12 and omega-3 fatty acids. 

Omega-3 fatty acids are unsaturated fats found in oily, meaty fish like salmon, as well as flax seed, walnuts, canola, and soy. These fatty acids are very beneficial for overall good health. Smoked salmon also has lower mercury content than other larger meaty fish such as swordfish and shark, making it a safer choice for fish rich in omega-3. Sometimes touted as a miracle food, smoked salmon isn't going to cure any diseases on its own however, there is evidence that including it in a balanced diet on a regular basis can help the body maintain good health.

Weight Loss

• Smoked salmon is lower in calories than many other meat, poultry and fish options. Because smoked salmon is rich and the flavor is strong, it is often sliced very thin and a smaller amount is often served. The protein is also a vital part of any weight-loss diet and exercise plan.

  
  

  High Levels of B-12
  

  • B-12 is a vital nutrient found in fish, meat and dairy that helps make red blood cells. A deficiency of this nutrient can lead to anemia, fatigue, gastronomical problems, and in severe cases, nerve damage that can cause depression or even dementia. A serving of smoked salmon has one of the highest natural levels of B-12, making it a good choice for preventing B-12 deficiency.

  
  

Zucchini Recipe.

Ingredients

• 4 medium zucchini/courgette
• 1 pound ground beef
• 1/2 cup chopped onion
• 1 egg, beaten
• 3/4 cup marinara or spaghetti sauce
• 1/4 cup seasoned bread crumbs
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup (4 ounces) shredded Monterey Jack cheese, divided
• Additional marinara or spaghetti sauce

Directions

• Cut zucchini in half lengthwise; cut a thin slice from the bottom of each with a sharp knife to allow zucchini to sit flat. Scoop out pulp, leaving 1/4-in. shells.
• Place shells in an ungreased 3-qt. microwave-safe dish. Cover and microwave on high for 3 minutes or until crisp-tender; drain and set aside.
• Meanwhile, in a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Remove from the heat; stir in the egg, marinara sauce, bread crumbs, salt, pepper and 1/2 cup cheese.
• Spoon about 1/4 cup into each shell. Microwave, uncovered, on high for 4 minutes. Sprinkle with remaining cheese. Microwave 3-4 minutes longer or until a thermometer inserted into filling reads 160° and zucchini are tender. Serve with additional marinara sauce. (Yield: 4 servings.)

zucchini/courgette

Nutritional Facts of Zucchini
2 stuffed zucchini halves (calculated without additional sauce) equals 394 calories, 21 g fat (10 g saturated fat), 134 mg cholesterol, 602 mg sodium, 19 g carbohydrate, 4 g fiber, 33 g protein.

Health benefits of zucchini (courgette)

• One of the very low calories vegetable that is used during weight reduction and cholesterol control programs. Zucchinis provide only 17 calories per 100 g. Contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
• It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.
• Fresh fruits are rich in vitamin A, provide about 200 IU per 100 g.
• As a high-fiber food, zucchini can also contribute to colon health, including protection against colon cancer, as well as helping lower cholesterol levels.
  

*Romantic ice cubes**

Note: Boiling the water before freezing will ensure that the ice cubes are crystal clear.

Cheer up your day with some flower ice-cubes!!

(pics via tumblr)

Rissoto Asparagus!

I cooked that for my sis Elena,and its definately one of the best recipes i've ever tried!

INGREDIENTS

• 2 Tbsp unsalted butter, divided

• 1/2 cup chopped shallots

• 1 cup arborio rice

• 1/4 cup dry white wine (or 1 Tbsp lemon juice and 3 Tbsp water)

• About 4 cups chicken stock (or vegetable stock for vegetarian option)*

• 1/2 pound asparagus, trimmed, tips cut off, tough skins of the spears peeled (if working with thick apparatus spears), and the spears cut into thin disks

• 1/2 cup freshly grated Parmesan cheese

• Salt and pepper

METHOD

1 In a 3 or 4 quart saucepan, heat 1 tablespoon butter on medium heat. Add the shallots and cook for a minute or two, until translucent. Add the rice and cook for 2 minutes more, stirring until nicely coated.

2 While the shallots are cooking, bring the stock to a simmer in a saucepan

3 Add the wine. Slowly stir, allowing the rice to absorb the wine. Once the wine is almost completely absorbed, add 1/2 cup of hot stock to the rice. Continue to stir until the liquid is almost completely absorbed, adding more stock in 1/2 cup increments. Stir often to prevent the rice from sticking to the bottom of the pan. Continue cooking and stirring rice, adding a little bit of broth at a time, cooking and stirring until it is absorbed, until the rice is tender, but still firm to the bite, about 20-25 minutes. With the last ladle of stock, add the asparagus. Turn off the heat.

4 Gently stir in the Parmesan cheese and the remaining 1 tablespoon butter. Add salt and pepper to taste. Serve immediately.

 Serves 2-3 as a main course, or 4 as a side dish.

                                            Low Calorie and Carbs, High Fiber Superfood

Nutrition Facts!

• Asparagus is a very low calorie vegetable. 100 g fresh spears give only 20 calories. More calories will be burnt to digest than gained, the fact, which fits in to the category of low calorie or negative calorie vegetables.
  
  
• In addition, the shoots have good levels of dietary fiber. Dietary fiber helps control constipation conditions, decrease bad, "LDL" cholesterol levels by binding to it in the intestines, and regulates blood sugar levels. In addition, high fiber diet helps prevent colon-rectal cancer risks by preventing toxic compounds in the food from absorption.
  
  
• Its shoots have long been used in many traditional medicines to treat conditions like dropsy andirritable bowel syndrome.
  
  
• Fresh asparagus spears are good source of anti-oxidants such as lutein, zeaxanthin, carotenes, andcrypto-xanthins. Together, these flavonoid compounds help remove harmful oxidant free radicals from the body protect it from possible cancer, neuro-degenerative diseases, and viral infections.
  
  
  

Modeliciousbites Tuna Balls and Nutrition Facts.

Ingredients:

1 med size can tuna.
8 oz mashed potato. (about 227g)
2 eggs.
browned breadcrumbs.
salt and pepper.

Directions:

1. Mix the tuna, potato, salt, pepper and one egg together in a bowl.
2. Form the mixture into small balls.
3. Roll in the other egg, followed by the breadcrumbs.
4. Fry for 10 minutes\
   
   
   
   
   
   
   
   
   Nutrition Facts
   
   

   Fat and Cholesterol

   Yellowfin and skipjack tuna have very little fat -- between half of a gram to one gram per 3 oz. serving. This means that these types offer almost no heart-healthy omega-3 fatty acids. Bluefin tuna has a little more fat: about 5.5 grams per 3 oz. serving. Almost 1.5 grams of the fat are omega-3 fatty acids. Tuna contains around 40 mg of cholesterol.
   
   

   Minerals

   Tuna provides several minerals as well. Magnesium, potassium, phosphorus and iron are all found in tuna. Bluefin and skipjack tuna provide 40 mcg of selenium, while yellowfin tuna provides about 92 mcg in a 3 oz. serving. Selenium is important for the immune system and your metabolism.
    
   
   
   

Roasted Green Beans/47calories.

Ingredients

• 1 teaspoonolive oil
• 1 teaspoonbalsamic vinegar
• 1/2 teaspoondried tarragon
• 1/2 teaspoonsalt
• 1 poundgreen beans, trimmed

Preparation

Preheat oven to 500°.

Combine first 4 ingredients (olive oil through salt) in a large bowl. Add green beans; toss to coat. Place green bean mixture in a 13 x 9-inch baking dish; bake at 500° for 10 minutes or until crisp-tender.

Calories per serving:	47
Calories per serving:	21%
Fat per serving:	1.3g
Saturated fat per serving:	0.2g
Monounsaturated fat per serving:	0.8g
Polyunsaturated fat per serving:	0.2g
Protein per serving:	2.1g
Carbohydrates per serving:	8.4g
Fiber per serving:	3.9g

Calcium per serving:	45mg

Sunday.for.PANCAKES.

Calories: 97/pancake

                     These pancakes allow you the pleasure of a special Sunday breakfast!

  

Ingredients (for 8 pancakes)

• 1-1/4 Cups Whole Wheat Flour
• 1 Teaspoon Baking Soda
• 4 Teaspoons Raw Sugar
• 1 Cup Skim Milk
• 1/2 Cup Egg Substitue (like Eggbeaters)
• 1 Tablespoon Vanilla Extract
• 2 Tablespoons Ground Cinnamon

Process

Preheat skillet over medium/low heat, spray with 0-Calorie cooking spray.
Mix flour, baking soda, and sugar in medium bowl, set aside.
Beat together milk, eggs, and vanilla in another bowl. Fold mixture into dry ingredients, being careful not to overmix it. Then, stir in cinnamont.
Using a 1/3 cup measuring cup, pour pancakes onto skillet. Cook until both sides are golden.

 Nutrition value:

The nutritional value of pancakes derives from these ingredients eggs,flavor,milk. Adding syrup, butter or other common additives may increase calorie content significantly.Pancakes and waffles are not a useful source of minerals and trace elements but for sure it makes you feel that you get the best Sunday Breakfast.Serve with a mound of fresh fruit,or if you want a high protein treat, top each pancake with a dollop of cottage cheese and honey.

(via caloriecount,nutritionfacts)

Banana Bread.

Calories:291/slice

Ingredients

• 1 3/4 cups All-purpose Flour
• 1 tsp Pure Baking Soda
• 1/4 cup Flax, Ground
• 1/2 cup Butter
• 3/4 cup Brown Sugar
• 2 egg
• 2 1/3 cups Bananas-mashed

 

 Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x5 inch loaf pan.
2. In a large bowl, combine flour, baking soda and ground flax seed. In a separate bowl, cream together butter and brown sugar. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan.
3. Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.

Nutrition Facts and Value for Bananas:

 Banana is very good for health, is easily digestible and packs a lot of energy within itself, in the form of natural sugars. It is one of the most popular snacks, especially those had after a workout. The reason is that it is quite filling, gets quickly released into the bloodstream, in the form of energy, and does not contain fats.Has been known to comprise of the following nutrients:

• Potassium
• Calcium
• Vitamin C
• Vitamin A
• Vitamin B
• Calories (per 100 g) - 90 to 93

A milkshake of fresh bananas, non-fat frozen yogurt and honey is said to ease headache and hydrate the body.Bananas associated with brain stimulation and also been found to have positive effects in Anemia,Blood Pressure,Heart Problems,Morning Sickness,Stress and Depression.

(via caloriecount,nutritionfacts)

Greek Potatoes Oven-Roasted

Calories: 340.0

Ingredients:

• 5-6 potatoes, peeled and cut in to evenly sized wedges
• 1/2 cup olive oil
• 1 tsp. dried oregano
• 1 tsp. garlic powder
• Two lemons, juiced (plus more for serving)
• 1/2 cup chicken broth
• Salt and freshly ground black pepper to taste

Directions:

Preheat the oven to 400 degrees.

In a large mixing bowl, add the sliced potatoes and toss them with the remaining ingredients until they are well coated.

Lightly grease a non-reactive half sheet pan with olive oil. Place the coated potatoes in a single layer and drizzle them with any remaining marinade left in the bowl.

Bake in a 400 degree oven for approximately one hour. Carefully turn the potatoes halfway through cooking to prevent them from sticking and to brown them evenly.

Re-season with salt and pepper and squeeze a bit more lemon juice (if desired) when they are fresh out of the oven.

Nutrition Facts:

The potato is a good source of dietary energy and some micronutrients.In addition, the potato is low in fat. Potatoes are rich in several micronutrients, especially vitamin C - eaten with its skin, a single mediumsized potato of 150 g provides nearly half the daily adult requirement (100 mg). The potato is a moderate source of iron, and its high vitamin C content promotes iron absorption. It is a good source of vitamins B1, B3 and B6.Potatoes also contain dietary antioxidants, which may play a part in preventing diseases related to ageing, and dietary fibre, which benefits health. 

(via caloriecount)

 

 

Chinese Green Beans.

Calories:176.

Ingredients

• 1 cup vegetable oil
• 13 pounds fresh green beans, trimmed
• 5 tablespoons minced garlic
• 5 tablespoons minced fresh ginger root
• 2 tablespoons kosher salt
• 1 tablespoon coarsely ground black pepper
• 2 (8 ounce) bottles black bean sauce

Directions

1. In a large wok, heat oil over medium-high heat. Stir in green beans; cook, stirring frequently, for 1 to 2 minutes. Stir in garlic and ginger; cook, stirring frequently, for 3 to 4 minutes. Season with salt and pepper, and then stir in black bean sauce. Continue cooking until green beans are tender.

Nutrition Facts:

Green Chinese beans - also called “the meat among all plants” is highly nutritious and contain much protein, lecithin, carbohydrates, vitamin A, B, C, E and other minerals. They enhance metabolism and fight aging. Eating green beans frequently prevent arteriosclerosis as they reduce blood cholesterol and fat level, thereby reducing the chance of fat and minerals accumulating in the arteries. Green bean contain much lecithin, which is an essential material for building muscles and growth. 

(via caloriecount)