An apple a day

It’s apple season and apples are one of the best choices for snacks. Apples are full of antioxidants, flavanoids, and fiber. They are a convenient snack with so many benefits. Apples have been shown to help in weight loss, reduce the risk of heart disease and type 2 diabetes. They are full of Vitamin C, B Vitamins, phytonutrients and minerals …

Peaches

Peach season has just begun and since I bought a case of fresh BC peaches yesterday. This week is all about peaches. Peaches are a native fruit of northwest China and related to other stone fruits like cherries, apricots, and plums. There are two varieties, freestone and clingstone, which indicate if how the fruit sticks, or doesn’t, to the pit. 5 …

Blueberries

Fresh blueberries are everywhere and they are delicious! I have consumed my share and then some. I have frozen about 15 pounds (minus what I ate during the process). I have made a variety of blueberry smoothies and muffins.  As well as the great taste, blueberries are good for you! 7 benefits of these delicious berries! Reduce blood pressure. They have …

South of the Border Couscous Salad

Ingredient List: Serves 4 1/2 tsp. ground cumin 1 cup uncooked whole-wheat couscous 1 15-oz. can black beans, drained and rinsed 1 cup fresh or frozen corn kernels 1/2 cup chopped red onion 1/4 cup cilantro, chopped 1 small jalapeño pepper, seeded and diced, optional 3 Tbs. fresh lime juice 2 Tbs. roasted garlic–flavored olive oil Directions: Combine 1 1/2 …

Blueberry, Banana, Peanut Butter Smoothie

Post run smoothie recovery time. Yum 🙂 A friend gave me a blender on the weekend and I have been making smoothies ever since. This is my latest fave, a great post workout recovery drink and delicious! Ingredients: 1 cup unsweetened almond milk 1 tbsp hemp hearts 1 tbsp ground flax seeds 2 Medjool dates 1 tbsp smooth, unsalted, natural …

Three Grain Vegetable Soup

You can also use leftover rice or pasta. Any leftover vegetables you have fresh or cooked. This soup is easy, nutritious and low calorie! Ingredients: 1 tbsp sunflower oil 2 tbsp chili flakes 1 tbsp dried oregano 1 large onion chopped 3 cloves of chopped fresh garlic 6 cups of vegetable broth or vegetable stock cube and water 1 796 …

Hot and Spicy Tofu Marinade

1 package extra firm, organic tofu Directions: Cut tofu into cubes. Mix the rest of the ingredients in a bowl and add diced tofu to marinate. Stir often until all tofu is saturated. Enjoy as is, bake, or add to stir fry just before all vegetables are cooked. If you are baking tofu, cut into triangles instead of cubes. Bake at …

Tahini Sauce

You can use Tahini sauce on falafels, veggie burgers, as a sandwich spread or as a veggie dip. Use your imagination!Tahini is made from toasted, ground sesame seeds. Sesame seeds can lower cholesterol and are heart healthy. They are packed with iron and calcium.Shayla SaysIngredients: Directions:

Peanut Sauce

Use natural peanut butter, no added oils, sugar or preservatives. The ingredients should be peanuts only. You can find natural peanut butter every where. Choose the unsalted variety.Peanuts are a great source of monounsaturated fats, Vitamin E, manganese, niacin and folate. Peanuts are associated with a heart healthy diet.Shayla SaysIngredients: