Fruit

Easy Berry Jam – PALEO

Easy Berry JamIMG_4613

 

 

It’s berry harvesting time!!

The following jam recipe is super simple and delicious. I have been experimenting with gluten free biscuits and homemade jam is the perfect topping. I am also working on a gluten free homemade “pop-tart” or “cereal bar” type portable food for the kids. Keep an eye out 🙂

Ingredients:

  • 3 cups of blueberries, raspberries, blackberries, strawberries, grapes or any other berries
  • ½ – Âľ C raw local honey (use more or less depending on desired sweetness)
  • 2 Tbs. fresh lemon juice
  • 2 Tbs. arrowroot starch (use only 1 Tbs. if using blueberries)

Instructions:

  1. Place the berries in a sauce pan on medium heat and smash with the back of a fork or a potato masher.
  2. Stir constantly and keep breaking up the berries to release the juices.
  3. Once the juices are released, take note of the level of liquid. Keep stirring to make sure it doesn’t stick.
  4. Take about ½ cup of the liquid out and set aside in a cup (this will be used to dissolve the arrowroot).
  5. When the liquid has evaporated to half the amount, stir in the honey and lemon juice.
  6. Using the ½ cup liquid, dissolve the arrowroot starch using a fork, and then add to pot.
  7. Stir frequently until it starts to thicken. Then remove from heat.
  8. Skim off any foam, and then scoop the jam into a sterilized jar of choice.
  9. Store tightly covered in the fridge for a couple of weeks or you can use canning methods to store in a pantry for longer storage.

 

IMG_4604IMG_4605IMG_4606IMG_4607

 

Original recipe for Paleo blueberry jam from Against All Grain (I added the arrowroot as a thickener).

My Very-Berry Green Smoothie

my-very-berry-green-smootie

Here is a post I shared at https://bloomeeorg.wordpress.com/2013/08/29/55/.

Green smoothies are quite popular these days. I didn’t get into them for the fad, but rather the health benefits while trying to up my iron levels and intake of green leafy vegetables. Some of the people promoting them have some quite strange combinations of fruits and vegetables which can call for a disastrous digestive system (I’ve tried). I was not so keen on them at first, but when I figured out that there is so much bad information out there, I came up with what suits me best.

Keeping the fruits as low sugar as possible; berries, will help not only with the digestion, but also blood sugar levels and other health benefits. When blending fruits, it’s easy to over eat and may contribute to weight gain or at least stop you from loosing if that’s the result you are after. It’s best to eat fruit alone and enjoy a few pieces on occasion when you are having sugar cravings. And please try to only eat in season and local and preferably organic.

If this is your first time trying a green smoothie, reduce the amount of baby spinach to 1 Cup instead of 2, and add a half cup more berries, then work your way down in berries and up in spinach.

It is not necessary to but an expensive blender. However, if you can afford it, you will enjoy it much-much more than a regular blender.

Here is one of my favorite recipes since berries are in abundance right now.

Ingredients:

  • 2 Cups berries; blueberry, strawberry, raspberry, or any other kind. Try to use ½ cup of frozen berries if you like your drink a little cool.
  • 2 Cups baby spinach, loosely packed (you can use more or less depending on preference)
  • Juice of 2 oranges, Or ½ cup water
  • 1 Tbs. chia seeds or flax seeds
  • Optional; add any other super food supplement you wish!

Instructions:

  1. Place all ingredients in a blender and blend until smooth.
  2. Enjoy!

BloomEE.org

My Very Berry Green Smootie

Green smoothies are quite popular these days. I didn’t get into them for the fad, but rather the health benefits while trying to up my iron levels and intake of green leafy vegetables. Some of the people promoting them have some quite strange combinations of fruits and vegetables which can call for a disastrous digestive system (I’ve tried). I was not so keen on them at first, but when I figured out that there is so much bad information out there, I came up with what suits me best.

Keeping the fruits as low sugar as possible; berries, will help not only with the digestion, but also blood sugar levels and other health benefits. When blending fruits, it’s easy to over eat and may contribute to weight gain or at least stop you from loosing if that’s the result you are after. It’s best to eat fruit alone and enjoy…

View original post 206 more words

High Energy Green Blueberry Smoothie

Green Tea Smoothie

This High Energy, Power Packed Green Health Drink (meal in a glass) can be enjoyed in place of a morning cup of coffee or an afternoon pick me up. It’s great for weight loss and helps decrease appetite while providing powerful essential nutrients for your body.

Yerba Mate’ is an antioxidant-rich beverage that prevents heart disease and boosts metabolism. On top of that, the antioxidants in yerba mate’ will help neutralize free radicals from sun damage that could cause skin cancer. Please see the end of this article for the benefits of yerba mate.

Blueberries contain more antioxidants than almost any other food!

Bananas are an excellent source of vitamin B6 to promote a healthy immune system

Greens have so many health benefits and nutrients as well as support and protect your skin from disease and outside damage.

Brazil Nuts: Brazil nuts are an excellent source of the trace mineral selenium, which is essential for beautiful skin. The majority of us don’t get nearly enough selenium in our diets. But a single Brazil nut will pack a powerful punch with a hefty dose of selenium to neutralize outside free-radical damage that can cause fine lines and wrinkles. Make it your beauty goal to eat one Brazil nut a day for youthful skin.

Flax and Chia seeds both provide fiber and omega 3, along with other nutrients and health benefits.

Coconut oil and flakes provide so many beneficial nutrients the body needs. Many books have been written on the benefits. For this recipe, they are added to provide healthy fats that boost your metabolism while giving you long lasting energy.

Ingredients:

1 ÂĽ Cup filtered water, room temp.
1 Tbs. yerba mate’; loose tea or tea bags to equal 1 Tbs. (you could also substitute with green tea)
2 Tbs. coconut flakes
1 Cup blueberries
1 banana
1 Tbs. extra virgin coconut oil
1 Tbs. flax seeds or chia seeds
1-2 Brazil nuts (optional  for added selenium)
A handful of greens (I use baby spring greens)
Splash of vanilla (optional)
Instructions:

  1. Place the loose herb (or tea bags) in the water and leave for an hour or up to 4 hours to infuse into a tea.
  2. Strain the liquid tea and put in a blender with coconut flakes, blend well. (You are making infused coconut milk here).
  3. Next, add the rest of the ingredients and blend very well. ~Ejoy~

The profile of Yerba Mate’ is taken from my upcoming book on super foods – A Closer Look At Super Foods; How To Make Your Own Supplements At Home. (Will be available in July 2013)

Yerba Mate 

Originally grown in Argentina, Brazil, and Paraguay, this herb has been consumed throughout the centuries as a daily health drink. But only recently has been scientifically studied in the last 2 decades. The Pasteur Institute in Paris did a thorough study and concluded that it is difficult to find a plant in any area of the word that has equal nutritional value, and yerba mate contains practically all vitamins necessary to sustain life.

The Druze people of Lebanon have also enjoyed this health drink for centuries; it is common to enter a Druze home and share this social drink out of the same gourd (a special “cup” made from a gourd of the squash family) and bombija (bombilla in Spanish, a specially made wooden or steel straw that filters the loose herb while drinking), while disinfecting it with a rind of lemon.

Mate can be compared to green tea in taste with a slight bitterness, but with more nutrients, health benefits and higher in anti oxidants. 

Nutrients Contained:

  • Vitamins A,C,E, B Complex, K
  • Calcium
  • Manganese
  • Iron
  • Selenium
  • Potassium
  • Magnesium
  • Phosphorus
  • Zinc
  • Carotene
  • Fatty Acids
  • Chlorophyll
  • Flavonols
  • Polyphenols
  • Inositol
  • Trace minerals
  • Antioxidants
  • Tannis
  • Pantothenic acid
  • 15 amino acids

Benefits:

  • Increases oxygen to the heart and lungs
  • Flushes kidneys
  • Contains a 3rd of the caffeine in coffee
  • Increases focus and clarity
  • Detoxifies
  • Immune system
  • Anti oxidants
  • Decrease blood pressure
  • Aids elimination
  • Bad breath
  • Helps in weight loss
  • Decrease appetite
  • Boosts energy

How to take it/ Dosage:

Very important when steeping mate, first cover it with room temperature water for a few minutes, then strain and pour hot water over it to steep again. This will reduce the absorption of any carcinogenic compounds of the plant.

Taken as extract or loose tea (do not use tea bags, the quality and benefits are lessened along with the health concerns of tea bags; bleach, chemicals, metal staple, and so on.)

 Extract:

Use as directed on bottle

Tea (loose herb):

2 Cups a day is a normal dose, as with any herb or supplement, take a break of 1 or 2 days off of the week or a week off the month. Always start with a lower dose and work your way up. 

Directions; place 1 tsp- 1 Tbs. of loose herb in a cup, cover with room temperature water for a few minutes (3-5) then strain, then pour hot water over the loose herb to steep for 5-20 minutes depending on how strong of a brew you desire.

Alternately; you can also cold brew your tea by steeping the loose herb in room temperature water overnight, no need to discard the first strain, just strain and gently heat if desired.

You can enjoy as a tea or make the brew a base for a health drink or smoothie.

1 Cup after a small meal 2 times a day 1-in the morning and 2- in the afternoon will balance energy. How much herb used will depend on the strength you desire.

 Side Effects:

Quality plays a big role, organic and/or fair trade is best. Always steep with room temperature water for a few minutes then strain to reduce absorption of possible carcinogenic compounds found in the plant.

Contains caffeine; may cause:

  • Anxiety
  • Insomnia
  • Nausea
  • Headache
  • Always start with a lower dose and work your way up.
  • Due to caffeine content; Avoid if you have high blood pressure
  • Heart disease
  • Anxiety

Use caution in pregnancy and breastfeeding due to the caffeine, may cause colic in babies.

 

Another Weight Loss Breakfast Food And Healthy Snack!

weight loss food

Here is another breakfast that is loaded with nutrients, a nice alternative to smoothies for those who want a change. Or, turn it into a smoothie!

Shared at Gluten Free Wednesdays!

Besides the many nutritional benefits each one of these ingredients has, they also contribute to weight loss, or keeping a trim figure. This dish makes a great portable food for a snack or meal re placer and great for kids too. You can feed it to your little ones as long as they are able to eat solid foods, the chia and coconut (as long as there are no allergies to coconut) are great additions for growing kids and adults too.

At the end of this post, you will find nutritional content for the ingredients listed.

Ingredients:

Blueberries

Strawberies

Banana

2 tsp. Coconut Flakes:

1 – 3 tsp. EV Coconut oil (melted):

1 tsp. Chia seed:

Instructions:

In a small bowl, combine equal amounts of blueberries, strawberries and bananas, then the rest of the ingredients. Mix and enjoy!

Blueberries
1.00 cup
148.00 grams
84.36 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin K 28.56 mcg 35.7 7.6 excellent
manganese 0.50 mg 25.0 5.3 very good
vitamin C 14.36 mg 23.9 5.1 very good
fiber 3.55 g 14.2 3.0 good
Strawberries
1.00 cup
144.00 grams
46.08 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin C 84.67 mg 141.1 55.1 excellent
manganese 0.56 mg 28.0 10.9 excellent
fiber 2.88 g 11.5 4.5 very good
folate 34.56 mcg 8.6 3.4 very good
iodine 12.96 mcg 8.6 3.4 very good
potassium 220.32 mg 6.3 2.5 good
magnesium 18.72 mg 4.7 1.8 good
vitamin K 3.17 mcg 4.0 1.5 good
omega-3 fats 0.09 g 3.8 1.5 good
Banana
1.00 each
118.00 grams
105.02 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin B6 0.43 mg 21.5 3.7 very good
vitamin C 10.27 mg 17.1 2.9 good
manganese 0.32 mg 16.0 2.7 good
fiber 3.07 g 12.3 2.1 good
potassium 422.44 mg 12.1 2.1 good
Nutrition Facts

Coconut Oil

Amount Per 1 tbsp (14 g)

Calories 117
% Daily Value*
Total fat 14 g 21%
Saturated fat 12 g 60%
Polyunsaturated fat 0.2 g
Monounsaturated fat 0.8 g
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Sugar 0 g
Protein 0 g 0%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
Vitamin B-6 0% Vitamin B-12 0%
Magnesium 0%
Nutrient Facts; Chia Seeds
Serving Size: 1 Tbsp (13g)
Servings Per Container: 34.00
Amount Per Serving % Daily
Value

Calories
60.00
Calories from Fat
40.00

Total Fat
4.50 g
7 %
     Saturated Fat
0.50 g
3 %
     Trans Fat
0 g
0 %
Cholesterol
0.00 mg
0 %
Sodium
0.00 mg
0 %
Potassium
10.00 mg
0 %
Total Carbohydrate
5.00 g
2 %
     Dietary Fiber
5.00 g
20 %
     Sugars
0.00 g
N/A
Protein
3.00 g
6 %
Phosphorus
12.00 mg
1 %

Vitamin A
0.00 %
Vitamin C
0.00 %
Calcium
6.00 %
Iron
4.00 %

Sources: http://www.whfoods.com/, http://www.bobsredmill.com/chia-seed.html

Ultimate Energy Weight Loss Breakfast

photo 1 photo 4

I was recently introduced to this delicious meal. I don’t usually like papaya, but the lime and bananas make this an excellent treat. I eat it for breakfast, but this can replace any meal.

Papaya has properties that can help contribute to safe weight loss; low calories, fiber, and high water content.

As with anything, you don’t want to overdo papaya. Consuming 1 -2 papayas a week (1 meal per day) is a sufficient amount.  Not recommended during pregnancy.

Bananas are are best known for containing large amounts of potassium, magnesium, vitamin B6, fiber and are surprisingly great for weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss.

Limes are particularly helpful for losing weight, as they are low in calories and rich in fiber and a number of other nutrients that can aid in promoting weight loss.

You can see nutritional content at the end of this post.

Ingredients:

¼ of a large papaya (or ½ a small one) cut in bite size cubes (skin removed)

1 large banana, sliced

Juice of 1 lime

Instructions:

  1. Cut the papaya in half, remove seeds with a spoon and cut lengthways and width (see photo). Do this for the whole thing and reserve the rest of the papaya for the upcoming days; store is a glass container with a tight fitting lid. This will last about 3 – 5days in the refrigerator.

photo 2 photo 3

  1. Put your portion of the papaya in a bowl along with sliced banana and lime juice.
  2. Let sit a few minutes for the lime to marinate

Note:

You could also eat it right out of the papaya by adding the banana and lime as seen in the top photo.

You can make this ahead of time and take it as a food on the go. I would suggest to take the banana unpeeled and a small knife to chop when you’re ready to eat. Otherwise pour the lime juice on the papaya before you leave.

 

Papaya
1.00 each
304.00 grams
118.56 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin C 187.87 mg 313.1 47.5 excellent
vitamin A 3325.76 IU 66.5 10.1 excellent
folate 115.52 mcg 28.9 4.4 very good
potassium 781.28 mg 22.3 3.4 very good
fiber 5.47 g 21.9 3.3 good
vitamin E 2.22 mg 11.1 1.7 good
vitamin K 7.90 mcg 9.9 1.5 good
Banana
1.00 each
118.00 grams
105.02 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin B6 0.43 mg 21.5 3.7 very good
vitamin C 10.27 mg 17.1 2.9 good
manganese 0.32 mg 16.0 2.7 good
fiber 3.07 g 12.3 2.1 good
potassium 422.44 mg 12.1 2.1 good
Lemons and Limes, Juice
0.25 cup
61.00 grams
15.25 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin C 28.06 mg 46.8 55.2 excellent

Source: http://www.whfoods.com