Wednesday, 30 April 2014

Spinach, Mushroom & Feta Crustless Quiche

  • 8 oz. fresh mushrooms $1.99
  • ½ tsp minced garlic $0.06
  • as needed non-stick spray $0.02
  • 1 (10 oz.) box frozen spinach $1.09
  • 4 large eggs $0.83
  • 1 cup milk $0.39
  • 2 oz. feta cheese $0.87
  • ¼ cup grated parmesan $0.39
  • ½ cup shredded mozzarella $0.50
  • to taste salt & pepper $0.05
  1. Preheat your oven to 350 degrees. If your frozen spinach is not already thawed, thaw it in the microwave. Empty the box into a colander and let it drain while you begin to prepare the rest.
  2. Quickly rinse the mushrooms and slice them thinly. Place the sliced mushrooms in a skillet coated with non-stick spray, add the minced garlic, and sprinkle a little salt and pepper. Turn the heat on to medium-high and saute the mushrooms until they release all of their moisture and no more water remains on the bottom of the skillet (5-7 minutes).
  3. Spray a pie dish with non-stick spray. Squeeze the rest of the water out of the spinach and spread it out on the bottom of the pie dish. Next add the cooked mushrooms and crumbled feta.
  4. In a medium bowl whisk together the eggs until fairly smooth. Add the milk, parmesan, and another small sprinkle of pepper. Whisk to combine. (This step can be completed while the mushrooms are cooking) Pour this mixture into the pie dish over the spinach, mushrooms, and feta.
  5. Sprinkle the shredded mozzarella cheese over top. Place the pie dish on a baking sheet for easy transfer into the oven. Place the quiche into the preheated oven and bake until it is golden brown on top and the center is solid. Every oven is different but this should take between 45 minutes and an hour. Slice and serve!

Tuesday, 29 April 2014

Creamy avocado pasta

1 medium ripe avocado, pitted
½ lime
2 garlic cloves
¼ jalapeno
¼ cup packed basil
1 cup spinach
1 teaspoon kosher salt
2 tablespoon extra virgin olive oil
¼ cup freshly grated parmesan
1 pound whole wheat spaghetti
1 cup spinach
 basil leaves to garnish

Bring a large pot of salted water to a boil over high heat.  Add the pasta and cook until tender but still al dente 9 -11 minutes.  Drain and reserve 1 cup of the cooking water.  Put the cup of spinach in the bottom of a serving bowl and  place the spaghetti on top and toss for a few minutes to wilt the spinach.
While the pasta is cooking make the avocado sauce.  Using a spoon, scoop out the flesh from the avocado and place in a food processor.  Zest the lime and add along with the basil, lime juice, garlic, jalapeno, basil, spinach, salt and pepper.  Blend until smooth.
Pour the sauce over the pasta and toss everything together adding a little cooking water to loosen the sauce as needed.  Top with the grated parmesan and basil and serve. 


Shrimp With Avocado-Mango Salsa


  • Vegetable oil cooking spray
  • 8 cups baby spinach
  • 1 cup couscous
  • 1 lb medium shrimp, shelled and deveined
  • 1/2 cup chopped fresh cilantro, divided
  • 1 tablespoon extra-virgin olive oil
  • 3/4 teaspoon salt, divided
  • 1 large mango, peeled and diced
  • 1 medium avocado, diced
  • 1 medium tomato, diced
  • 1/4 cup chopped red onion
  • 1/2 jalapeño chile, seeded and finely chopped
  • 1 tablespoon fresh lime juice


  1. Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Place 2 cups spinach in center of 1 half of each piece of foil. Combine couscous with 1/4 cup water; divide evenly among packets, placing on top of spinach. Combine shrimp, 1/4 cup cilantro, oil and 1/2 tsp salt in a bowl. Divide shrimp evenly among packets, placing next to couscous. Fold foil to close and crimp edges to seal; place on grill; close lid; cook until packets are fully puffed, 10 minutes. Combine remaining 1/4 cup cilantro with remaining 1/4 tsp salt, mango, avocado, tomato, onion, jalapeño and lime juice in a bowl. Carefully cut foil to open; stir contents; garnish with salsa before serving.

Monday, 28 April 2014

Peanut Butter Granola Bars

  • 1/2 cup peanut butter
  • 1/3 cup honey
  • 1/4 cup coconut oil
  • 1 1/2 cups oats
  • 2 tablespoons wheat germ
  • 1/2 cup peanuts
  1. In saucepan over low heat, melt peanut butter, honey and coconut oil, stirring frequently.
  2. Mix in oats, wheat germ and peanuts.
  3. Spread in 8×8 foil-lined or greased pan.
  4. Let sit on counter or place in freezer til cooled.
  5. Turn out onto cutting board.
  6. Cut into bars.
  7. These bars can be stored in fridge for easy snacking.

Paleo Egg Muffins

  • 12 eggs (organic, free range)
  • A little coconut oil, olive oil or grass-fed butter to line the muffin tins with
  • Sea salt + pepper to taste
  • Vegetables — I made the following 3 kinds:
  1. Tomato + basil (1/4 cup chopped tomatoes, 1/4 cup chopped fresh basil)
  2. Kale + garlic (1/2 cup chopped kale, 3 cloves chopped garlic)
  3. Cilantro + green onion (1/4 cup chopped cilantro, 1/4 cup green onion)
Pre-heat oven to 350. Lightly grease muffin tins with coconut oil, olive oil or grass-fed butter.
Chop veggies.
Whisk eggs well in a large bowl, add sea salt + pepper.

Stir in veggies. (If you’re making different flavors, you’ll need to ration the eggs into different bowls for each flavor).

Pour into muffin tins.

Bake for 20-25 mins, or until eggs are fully cooked through.
That’s it! Awesome, yes? I know. And you can add whatever else you want to these.

My recommendation: Since these are just eggs and veggies, I personally like to add a little something else on top after they’re cooked – like sliced avocado, hot sauce, maybe a little goat cheese. So try out different variations and see.


Paleo Perfect: Cauliflower "Rice" Stir-Fry


2 cups cauliflower florets (one large head)
2 tablespoons coconut or extra-virgin olive oil, divided
1 sliced red onion, divided
4 minced cloves garlic, divided
Coarse salt
1/4 cup low-sodium vegetable broth
1 tablespoon minced fresh ginger
1 thinly sliced small red chili
2 cups broccoli florets
1 julienned large carrot
1/2 red bell pepper, stemmed, seeded, and diced
Juice of 1/2 lemon
2 tablespoons shelled pumpkin seeds
2 tablespoons fresh cilantro leaves


  1. Pulse cauliflower florets in a food processor until finely chopped.
  2. Heat one tablespoon coconut oil in a large skillet over medium heat. Add 1/2 sliced red onion and two minced cloves garlic and cook, stirring, until tender, about six minutes. Add cauliflower and season with coarse salt.
  3. Stir in vegetable broth and steam, covered, until broth has evaporated and cauliflower is tender, about six minutes. Transfer to a bowl and cover.
  4. Wipe pan and heat one tablespoon oil over medium-high heat. Add 1/2 sliced red onion and cook, stirring, until tender, about five minutes. Add two minced cloves garlic, ginger, and chili and cook one minute.
  5. Add broccoli florets, carrot, and bell pepper and cook, stirring, until tender, about five minutes. Season with a sprinkle of salt. Remove from heat and add lemon juice.
  6. For each serving, top cauliflower with vegetables and sprinkle with one tablespoon pumpkin seeds and one tablespoon cilantro.

Dairy-Free Fudgsicles (Made with Avocados!)

  • 2 avocados (remove pit and skin)
  • 3/4 cup + 1 Tablespoon of Cocoa Powder (Hershey's special dark is my favorite!)
  • 1/3 cup milk (dairy or nondairy) *I used almond.
  • 1/4 teaspoon salt
  • 2 Tablespoon vanilla extract
  • 1/4 cup agave
  1. Combine all ingredients in food processor until smooth.
  2. Use a piping bag to get filling into the molds (to avoid a mess). Tap the containers so that the air bubbles pop.
  3. Stick in the freezer overnight, or until they freeze. (I like to freeze mine for like 36 hrs before eating)
  4. If your fudgsicles are hard to remove from their containers- run the popsicle mold under hot water briefly and the fudgesicles will come loose.

Pistachio Date Bites

  • 20 Pitted dates
  • 1 tbsp of nut butter (In my case I used macadamia and almond butter but any nut butter would work)
  • 1/3 cup of crushed pistachios
  1. Place all the pitted dates in the blender along with the nut butter and blend for about 2 minutes or until you get a smooth consistency.
  2. After that start forming the ball shapes, if things are getting sticky you can add some oil to your hands. Once formed roll them in the crushed pistachios
  3. Place in the freezer for about 20 minutes. If you have the will power not to eat all of those on the spot they can be saved in the fridge for later
You can also roll them in desiccated coconut. Same recipe just sub the pistachios with the desiccated coconut.


Pistachio & Cranberry White Chocolate Bark


1 lb. white chocolate
½ cup shelled pistachios
½ cup dried cranberries


1. Line a baking sheet with parchment paper and set aside.
2. Melt the white chocolate over a double boiler (or in 30-second intervals in the microwave on 50% power, stirring after each). Once the chocolate is melted, remove from the heat and let sit for a few minutes to cool slightly, stirring occasionally. Add the pistachios and cranberries and stir to combine.
3. Spread the chocolate mixture onto the prepared pan in an even layer (depending on the size of the pan and how thick you'd like your bark, you may not need the entire surface of the pan).
4. Refrigerate for at least 30 minutes, or until set.
5. Using a sharp knife, cut the bark into pieces. Store in an airtight container in the refrigerator.



Fried Honey Bananas
Serves 1
1 slightly under-ripened banana, sliced
1 tablespoon honey
Olive oil or coconut oil


Guacamole Deviled Eggs


  • 6 large eggs, hard boiled
  • 1 medium haas avocado
  • 2-3 tsp fresh lime juice
  • 1 tsp red onion, minced
  • 1 tbsp minced jalapeno
  • 1 tbsp fresh cilantro, chopped
  • kosher salt and fresh ground pepper, to taste
  • 1 tbsp diced tomato
  • pinch chile powder (for garnish)


Sunday, 27 April 2014

Paleo-Powered Breakfast: Eggs Baked in Avocado


2 ripe avocados
4 fresh eggs
1/8 teaspoon pepper
1 tablespoon chopped chives

Chicken with Garlic, Basil, and Parsley

VERY easy! Baked chicken seasoned with garlic, parsley, basil, tomato, and red pepper flakes. Simple dinner.”

1 tablespoon dried parsley, divided
1 tablespoon dried basil, divided
4 skinless, boneless chicken breast halves
4 cloves garlic, thinly sliced
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes


Friday, 25 April 2014

Cilantro Lime Quinoa


2 cups vegetable broth
1 cup quinoa, rinsed and drained
1 clove garlic, minced
2 tablespoons fresh lime juice
1/3 cup chopped cilantro
1/4 teaspoon granulated sugar
Salt and pepper, to taste
Source: Two Peas & their pod

Salmon with Cilantro and Lime

4 (6 to 8-oz.) Sockeye salmon fillets
1/2 cup cilantro, finely chopped
1 tablespoon olive oil
1 teaspoon finely chopped garlic
1/2 teaspoon salt
2 tablespoons fresh lime juice

Zucchini Noodles (Zoodles) with Lemon-Garlic Spicy Shrimp


  • 1 1/2 teaspoons olive oil
  • pinch crushed red pepper flakes
  • 4 oz peeled and deveined shrimp
  • 2 cloves garlic, sliced thin and devided
  • 1 medium zucchini, spiralized
  • pinch salt and fresh black pepper
  • 1/4 lemon
  • 1/4 cup halved grape tomatoes


Taco Stuffed Zucchini Boats


  • 4 medium (32 ounces) zucchinis, cut in half lengthwise
  • 1/2 cup mild salsa
  • 1 lb 93% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp kosher salt, or to taste
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 4 oz can tomato sauce
  • 1/4 cup water
  • 1/2 cup reduced fat Mexican blend shredded cheese
  • 1/4 cup chopped scallions or cilantro, for topping

Roasted Onions Stuffed with Curried Black Quinoa


*6 medium onions
*2 tablespoons olive oil
*1 fat clove garlic, peeled and minced
*1/4 cup finely chopped red pepper
*1 cup quinoa (I used black quinoa), rinsed thoroughly in a fine mesh strainer
*1 1/2 cups water
*2 heaping tablespoons tomato paste
*1/4 cup raisins
*1/4 cup chopped cilantro (or more to taste), plus more for garnish
*1 teaspoon curry powder, or to taste
*pinch or two of cayenne pepper, or to taste

Southwestern Turkey and Quinoa Stuffed Peppers


3 large bell peppers, halved lengthwise and seeds removed (I like to use three different colors because it looks cool, but any color peppers will do.)
2 tablespoons extra virgin olive oil, divided
1 ear of corn, kernels removed
1 clove garlic, minced
¼ of a Spanish onion, minced
½ fresh jalapeno, seeded and finely diced
¾ pound extra lean ground turkey
1 cup canned black beans, drained and rinsed
½ cup cooked quinoa
½ 15oz can diced fire roasted tomatoes
½ teaspoon oregano
½ teaspoon Mexican chili powder
1 teaspoon ground cumin
1 pinch of cayenne pepper
Salt to taste
¾ cup low-sodium vegetable broth
1/3 cup reduced-fat Monterey jack cheese, shredded
1/3 cup reduced-fat sharp cheddar cheese, shredded
For garnish: (optional)
Freshly chopped cilantro
1 avocado, diced


Pesto Pasta & Tortellini Salad

  • 2 cups bowtie pasta
  • 1 (12 ounce) three-cheese tortellini (dehydrated kind, not frozen)
  • 1 and 1/2 cups (10 ounces) cherry tomatoes
  • 1 medium-sized avocado, ripe
  • 1 medium size (~2 cups) cucumber
  • 1 and 1/2 cups olives
  • 1 (8.1 ounce) traditional basil pesto sauce and spread (I recommend Classico)
  • 2/3 cup Zesty Italian dressing
  • 2 tablespoons olive oil
  • 1 teaspoon minced garlic
  • 1/8 teaspoon pepper
  • 1/2 teaspoon salt

Quinoa Chicken Bowls with a Mango Salsa

  • 2 large boneless skinless chicken breasts
  • 3/4 cup Sprite
  • 1/4 cup olive oil
  • 1/4 cup soy sauce
  • 2 tablespoons fresh lime
  • 1/8 teaspoon garlic powder
  • 1 tablespoon honey
  • 1/4 teaspoon salt
  • 1 cup quinoa
  • 2 cups water
  • 1 teaspoon chicken boullion
Mango Salsa
  • 1/2 cup corn, drained and rinsed
  • 1/2 cup black beans, drained and rinsed
  • 1/4 cup red onion, finely chopped
  • 3/4 cup mango, peeled and chopped
  • 1/4 cup red pepper, seeded and chopped
  • 3 tablespoons cilantro, finely chopped
  • 2 tablespoons fresh lime juice
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon olive oil
  • Optional toppings: extra cilantro, an avocado, squeeze of fresh lime

One Pot Quinoa & Vegetable Dish

  • 2 tbsp. extra virgin olive oil
  • 2 cloves (1 tsp.) minced garlic
  • 1/2 cup (1 small) onion, chopped
  • 1 cup zucchini, shredded
  • 2 bell peppers (I used an orange and yellow one), chopped
  • 1 cup tri-colored quinoa
  • 2 cups (16 ounces) chicken broth
  • 1 can (12.5 ounces) pre-cooked chicken breast OR 1 and 1/2 cups cooked and shredded chicken
  • Salt and Pepper, to taste
  • 2-3 tbsp. cilantro, finely chopped
  • 2-3 tbsp. lime juice

Sweet Potato and Quinoa Salad

  • 1/2 cup quinoa
  • 1 cup water
  • 1 tsp. knorr tomato bouillon, optional
  • 2/3 cup pomegranate seeds (about 1/2 of a pomegranate)
  • 2 clementines, peeled
  • 1 cup sweet potato, peeled and chopped
  • 1 small granny smith apple
  • 1/4 cup feta cheese
Lemon Honey Vinaigrette
  • 2 tbsp. olive oil
  • 1/4 tsp. sea salt
  • 1/4 tsp. pepper, more or less to taste
  • 1 tbsp. honey
  • 4 tbsp. lemon juice, or one medium lemon squeezed

Detox Quinoa & Veggie Salad

  • 1 cup quinoa, thoroughly rinsed
  • 2 cups water
  • 2 tsp. Knorr tomato bouillon
  • 1 and 1/2 cups sweet potatoes (3 small ones)
  • 1 can corn, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 cup mini sweet bell peppers, de-seeded and chopped
  • 1 cup cherry tomatoes, halved
  • 3 tbsp. cilantro, finely chopped
  • Salt & Pepper, to taste
  • 1 medium lime or 3 tbsp. lime juice
  • Optional: balsamic vinegar to drizzle on the salad

Honey-Lime Quinoa Stuffed Sweet Potatoes

  • 4 medium sweet potatoes, scrubbed and rinsed then pierced several times with a fork
  • 1 cup uncooked quinoa
  • 1 3/4 cup low-sodium chicken broth or vegetable broth
  • 1 Tbsp olive oil
  • 1 cup chopped yellow onion
  • 1 clove garlic
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 1/2 cups grilled or frozen corn
  • 1/2 tsp ground cumin
  • 1/2 tsp ground paprika
  • 1/4 tsp ground coriander
  • 1/8 tsp caynenne pepper
  • 3 1/2 Tbsp fresh lime juice
  • 3 1/2 Tbsp honey
  • Salt and freshly ground black pepper
  • 3 Tbsp chopped cilantro, plus more for garnish
  • 2 oz shredded Monterey Jack cheese (1/2 cup)
  • Sour cream for serving, optional
Source: Cooking Classy


Ingredients :
1 large organic English cucumber (or 2)
3 ripe avocados
1/4 cup capers
1/2 teaspoon pink Himalayan salt or sea salt
freshly cracked black pepper
2 tablespoons of freshly squeezed lemon juice
1/4 cup fresh parsley, chopped fine + more for plating
1/8 cup fresh dill, chopped fine


Wednesday, 23 April 2014

Mango Lime Fruit Leather

Mango Lime Fruit Leather

2 large ripe mangoes, peeled and cut in chunks
zest and juice of 2 limes
1/2 cup 100% white grape juice concentrate
1. Preheat oven to 200 degrees. Place a sheet of parchment paper in a baking sheet. Place all ingredients in a food processor or a good blender. Pulse until smooth.
2. Spread mixture over parchment paper and bake for 1-3 hours, or until fruit leather is dry (cooking times will vary, depending on how thick you spread the mixture, and how much water is in the fruit). Allow to cool completely.

Tasty fruit roll-ups

3 cups of fruit (ie strawberries, apples, peaches, pears, nectarines, blueberries, etc)
1/8 to 1/4 cup of fruit juice
Peel, core and slice fruit. Place in a blender with juice and blend until smooth, then place in a saucepan over medium heat for 5 minutes. Let cool and place plastic wrap over a baking sheet. Pour the puree onto the wrap, keeping away from the edges. Spread as thin as possible with a spatula. Turn oven on lowest possible heat, or even just the pilot light. You basically want it to be warm in there, not hot. Leave baking sheet in oven for 6-8 hours  (don’t worry, the plastic wrap doesn’t melt). Remove from oven and roll up the dried fruit and plastic wrap like a jelly roll. To serve, cut the roll into 1-inch sections and peel off the wrap.

Fresh Fruit Popsicles


1 peach, cut into 1/2-inch slices (1/2 cup)
2 kiwis, peeled and sliced into 1/4-inch rounds
3/4 cup strawberries, finely chopped
1/2 cup blueberries
1/2 cup raspberries
1 1/2 to 2 cups of fruit punch or 100 percent white-grape juice

Balsamic Vinegar Chicken with Fresh Tomatoes


4 skinless, boneless chicken breasts
4 – 5 garlic cloves
1 cup fresh basil
1 tablespoon olive oil
1 tsp. balsamic vinegar
1/4 cup water
1 cup sliced mushrooms
1 package of cherry or grape tomatoes
1/2 red onion sliced


“Fried” Honey Banana


Coconut Oil Cook­ing Spray
1/4 tea­spoon Cin­na­mon
1 organic banana
1 table­spoon organic honey


Indian Street Food: Aloo Tikki

  • 3 large potatoes, peeled, boiled and mashed
  • ¾ cup frozen peas (uncooked)
  • ½ large onion, chopped
  • 1 jalapeno pepper, minced
  • 1 tsp. chili powder
  • 2 tsp. garam masala
  • 1 tsp. cumin powder
  • 1 tbs. grated ginger
  • 1 handful fresh parsley or cilantro leaves, chopped
  • 2 tbs. bread crumbs (I used panko)
  • 4 tbs. flour

Crockpot Red Lentil Curry

  • 4 cups regular brown lentils (I used maasor lentils this time)
  • 2 onions, diced
  • 4 cloves garlic, minced
  • 1 tablespoon minced ginger
  • 4 tablespoons butter (optional)
  • 5 tablespoons red curry paste
  • 1 tablespoon garam masala
  • 1½ teaspoon turmeric
  • 2 teaspoon sugar
  • a few good shakes of cayenne pepper
  • 2 cans tomato puree (29 ounces each)
  • 1 teaspoon salt plus more to taste
  • ½ cup coconut milk or cream
  • cilantro for garnishing
  • rice for serving

Garlic Butter Shrimp and Quinoa

  • 1 tablespoon olive oil
  • ½ cup finely chopped onion
  • 5 teaspoons minced garlic, divided
  • 2 cups uncooked quinoa
  • 1 teaspoon chili powder, divided
  • 4 cups vegetable or chicken broth
  • 6 tablespoons salted butter, divided
  • 1 pound raw tail-on shrimp
  • salt and pepper to taste
  • fresh parsley for serving
  • fresh lemon juice for serving

Creamy Chicken Quinoa and Broccoli Casserole

  • 2 cups reduced sodium chicken broth
  • 1 cup milk (I used 2%)
  • 1 teaspoon poultry seasoning
  • ½ cup flour
  • 2 cups water, divided
  • 1 cup uncooked quinoa, rinsed
  • ¼ cup cooked, crumbled bacon (optional... sort of)
  • 1 pound boneless skinless chicken breasts
  • 2 teaspoons seasoning (like Emeril's Essence or any basic blend you like)
  • ¼ cup shredded Gruyere cheese (any kind will work)
  • 3 cups fresh broccoli florets

Tuesday, 15 April 2014

Ditch the Toxic Sunscreen; Use Coconut Oil Instead

Summer time is beach time, or at least poolside time. But if you want some protection form the sun’s UV rays, don’t always reach for toxic sunscreens. Instead, pack some extra virgin coconut oil along with your beach towel and umbrella.

That’s right, the same extra virgin coconut oil found in your kitchen pantry will do the trick to protect your skin – minus the toxicity from health-compromising ingredients. Coconut oil has been used as an effective sunscreen for thousands of years by indigenous, pacific islanders. Why slather toxic chemicals on your body when you can use non toxic coconut oil instead?

There are two types of UV (ultraviolet) rays from the sun: UVA and UVB. UVA rays are primarily responsible for skin damage from excessive sun exposure that can lead to cancer and skin aging. However, although UVB rays can also cause damage and sunburn, they are necessary for your body to produce its own cancer protective vitamin D via the skin.

Avoid Toxic Sunscreens

According to the Environmental Working Group (EWG) approximately 75% of commercial sunscreens contain toxic chemicals that are linked to cancer and disrupt hormones.
Store bought sunscreens typically contain:
  • Retinyl palmitate, a known skin cancer hazard.
  • Oxybenzone, which disrupts hormones leading to cell damage and cancer.
  • Zinc and titanium nanoparticles are in colorless sun screen lotions.
Those and other chemicals rubbed on your skin are readily absorbed into your bloodstream and can be just as unhealthy and toxic as an oral dose.

The Sun Protection Factor (SPF) Hoax

An excerpt from a 2012 CNN article about sunscreens:
“The EWG said consumers should not purchase sunscreens with SPF greater than 50. SPF (sun protection factor) works by absorbing, reflecting or scattering the sun’s rays on the skin. It is very misleading to put high SPF numbers on labels because it gives consumers a false sense of security and doesn’t offer a lot more protection.”
While SPF 85 may sound like a lot more protection than SPF 30, the higher the number doesn’t always offer a higher return. Studies show that sunscreen with SPF 15 can block about 93% of all incoming UVB rays. SPF 30 blocks 97%. SPF 50 blocks 98%. The protective factors plateau from there.
“A product with SPF 100+ blocks about 99.1 percent of the UVB rays. You don’t really need a high number. They end up being expensive and don’t offer more protection than SPF 50. Keep in mind, SPF protects only against UVB rays.”
Coconut oil has an SPF of 10 which means 90% of beneficial vitamin D creating UBV rays are blocked. How many people know that SPF ratings do not indicate any protection from the highly damaging UVA rays?
Yet, the American Cancer Society advises to apply a generous amount of of toxic commercial sunscreen 30 minutes before sun exposure and minimally every two hours thereafter, reapplying after being in the water, sweating, and towel drying.

Choose Coconut Oil for Sunscreen Instead

Daily exposure to the sun is essential to your overall health; it’s the overexposure that could cause some issues. Sunshine exposure is the best way for your body to create health protecting vitamin D. To protect against sunburn, use a non-toxic sunscreen like coconut oil or opt for a low-risk, safe sunscreen that doesn’t contain health-compromising ingredients.
Bruce Fife, ND, author of Coconut Cures: Preventing and Treating Common Health Problems with Coconut Oil, explains that coconut oil applied on the skin protects against sunburn and cancer. Unlike sunscreen, unprocessed coconut oil doesn’t completely block the UVB rays that are necessary for vitamin D synthesis. It protects the skin and underlying tissues from damage excessive exposure can cause. Instead of burning or turning red, it produces a light tan, depending on the length of time you spend in the sun.
Fife asserts that “Consuming coconut oil also strengthens the skin and makes it more resilient and less prone to sunburn.” He warns against using hydrolyzed or processed oil. Just make sure the coconut oil is pure and not processed.


Thursday, 10 April 2014

Roasted Garlic Soup

  • 3 heads garlic
  • 2 tablespoons plus 2 teaspoons olive oil
  • 2 teaspoons kosher salt
  • 1/2 medium yellow onion, diced
  • 4 cups chicken broth
  • 1 teaspoon black pepper
  • 3 russet potatoes, peeled and diced
  • 2 tablespoons fresh chopped rosemary

Vegetable Soup

  • 2 tablespoons olive oil
  • 2 leeks, diced (white parts only)
  • 5 cloves garlic, minced
  • 4 celery stalks, diced
  • 2 carrots, peeled and diced
  • 2 russet potatoes, diced
  • 1 zucchini, diced
  • 5 - 10 crimini mushrooms, quartered
  • 5 cups vegetable broth
  • 2 rosemary stems, chopped
  • 3 sage leaves, chopped
  • 1 (15 ounce can) garbanzo beans, drained
  • 2 cups baby spinach
  • kosher salt and fresh cracked pepper
  1. Heat olive oil in a large pot over medium heat. Add in leeks and garlic. Cook 5 minutes or until softened. Stir in celery, carrots, potatoes, zucchini and mushrooms. Cook 5 more minutes.
  2. Pour in vegetable broth. Add rosemary and sage. Reduce heat to low and simmer for 20 - 25 minutes or until veggies are softened. Stir in garbanzo beans. Cook 5 more minutes until beans are warmed through. Stir in spinach. Season to taste with salt and pepper. Serve hot.

Potato Leek Soup

  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 2 leeks (white part only) diced and cleaned
  • 4 cups vegetable broth
  • 4 medium yukon gold potatoes, peeled and diced
  • 1/2 cup half and half
  • 1 1/4 teaspoons salt
  • 1 teaspoon black pepper
  • sour cream
  • parsley
  1. In a soup pot heat butter and olive oil over medium heat. When butter is melted add leeks. Cook 5 - 7 minutes or until leeks are softened. Pour in vegetable broth. Stir in potatoes and cook until fork tender, about 10 minutes.
  2. Spoon some of the hot broth into the half and half to temper it. Pour the tempered half and half into the soup. Season with salt and pepper.
  3. Use an immersion blender to blend the soup until smooth, adjust seasoning if needed. If you do not have an immersion blender, carefully transfer the soup to a blender, in batches if needed, and blend until smooth. Return to the pan and heat until warmed.
  4. Ladle into warm soup bowls, top with a dollop of sour cream and a sprinkle of parsley. Serve.

Curry Pumpkin Soup

  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1/2 medium onion, diced small
  • 2 tablespoons red curry paste
  • 3 cups vegetable broth
  • 1 (28 ounce) can pureed pumpkin
  • 1 teaspoon soy sauce
  • 1 (13.5 ounce) can coconut milk
  • salt & pepper
  • chopped fresh cilantro (optional)
  1. In a soup pot add butter and olive oil. Cook over medium heat until butter has melted. Add in onions. Cook 3 - 5 minutes or until onions are softened. Stir in curry paste, cook 1 minute. Pour in vegetable broth. Stir in pumpkin and soy sauce. Reduce heat to low and simmer for 15 minutes.
  2. Slowly pour in coconut milk. Allow to cook for another 15 - 20 minutes. Season to taste with salt and pepper. Ladle into warm soup bowls. Top with cilantro if desired. Serve.

Split Pea Soup

  • 1/4 pound bacon, diced
  • 2 carrots peeled and diced
  • 3 celery stalks diced
  • 1/2 medium yellow onion
  • 2 cloves garlic, minced
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
  • 1 1/2 cups green split peas rinsed and picked over
  • 4 - 5 cups chicken broth
  • 1 cup water
  • salt and pepper
  1. In a large pot brown the bacon. Remove from the heat and reserve 1 tablespoon of pan drippings. Set bacon aside.
  2. In the same pot with the bacon drippings cook carrots, celery, onions, garlic and rosemary for 3 - 5 minutes or until vegetables are softened slightly. Stir in split peas. Pour in 4 cups chicken broth and water. Bring to a simmer and skim any scum that comes up to the top. Reduce heat and let simmer for 1 - 1 1/2 hours or until the peas are tender.
  3. Using an immersion blender blend soup until smooth. If you do not have an immersion blender carefully transfer hot soup to a blender and blend in batches until smooth. Add remaining cup of chicken broth if soup is too thick for your tastes.
  4. Ladle into soup bowls, top with reserved bacon and serve.

Zucchini Soup

  • 2 tablespoons olive oil
  • 3 - 4 medium zucchini, diced
  • 5 cloves garlic, minced
  • 1 yellow onion, diced
  • 2 medium yukon gold potatoes, peeled and diced
  • 3 cups chicken broth
  • 1 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground white pepper
  • 2 tablespoons worchestershire sauce
  • 2 tablespoons sour cream
  1. Heat olive oil in a skillet over medium heat. Once hot add zucchini, garlic and onion. Cook 5 - 7 minutes or until vegetables are soft.
  2. Stir in potatoes and chicken broth. Cook until potatoes are fork tender.
  3. Using an immersion blender, blend soup until smooth. You can also carefully transfer the soup to a blender and blend it that way.
  4. Stir in remaining ingredients. Mix well. Adjust salt and pepper if needed. Serve hot.

Pork Fried Quinoa

  • 1/2 cup quinoa
  • 1 tablespoon olive oil
  • 2 1/2 cups diced pork roast
  • 2 celery stalks, diced
  • 2 carrots, diced
  • 1/2 medium onion, diced
  • 6 cloves garlic, minced
  • 1 small, zucchini, diced
  • 2 teaspoons sesame oil
  • 2 teaspoons soy sauce
  • 2 teaspoons teriyaki
  • 1/2 teaspoon hot oil
  • 1/2 teaspoon ginger
  • 4 cups chopped kale
  • salt
  1. Cook quinoa according to package directions. Remove from heat and set aside.
  2. Heat olive oil in a skillet over medium heat. Add in pork and all veggies except kale. Cook 1 minute. Add in sesame oil, soy sauce, teriyaki, hot oil and ginger. Cook just until vegetables have started to soften, about 3 minutes. Add in kale and cook just until kale is wilted. Add in quinoa and mix until well combined.
  3. Season to taste with salt and serve.

Quinoa Fritters

  • 2/3 cups quinoa, rinsed
  • 1/4 cup white whole wheat flour (or gluten free baking mix)
  • 1/4 cup feta cheese (or vegan cheese)
  • 1/4 cup frozen spinach, thawed
  • 1/4 cup chopped onion
  • 3/4 tsp sea salt
  • 1/4 tsp ground black pepper
  • 1/2 cup parsley, chopped
  • 2 eggs (Or 2 T ground flax seeds mixed with 6 T warm water)
  • 1/4 cup canola oil (or Organic Coconut oil see note below!)
Red Pepper Sauce
  • 1/2 cup non Fat Greek Yogurt (or Veganaise)
  • 1/2 cup roasted red peppers
  • 1 T white wine vinegar
  • 4 cloves minced garlic
  • salt and pepper to taste

Veggie Quinoa Burritos

  • 1 onion, chopped
  • 1 jalapeno, seeded and minced (optional)
  • ½ cup quinoa, rinsed
  • 4 cloves garlic, minced
  • 2/3 cup vegetable broth
  • 1/3 cup vegan or low fat sour cream OR Greek yogurt
  • 1 tablespoon chopped fresh cilantro
  • 2 teaspoons lime juice
  • 1/8 tablespoon chipotle chili pepper powder (optional)
  • 1 cup frozen corn, thawed
  • ¾ cup shredded zucchini
  • ¾ cup chopped tomatoes
  • 4 whole wheat or gluten free tortillas
  • 1 cup Daiya Pepper Jack or Cheddar Cheese
  • For serving: Salsa and/or Guacamole (optional)

Chocolate Chip Quinoa Blondies

  • 2/3 cups almond meal
  • 1 cup cooked quinoa
  • 1/3 cup tapioca starch
  • ½ teaspoon xanthan gum
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt
  • 1 cup coconut palm sugar
  • 4 tablespoons unsalted butter or coconut oil, softened
  • 2 eggs (see note)
  • ¼ cup applesauce
  • 1 teaspoon vanilla extract
  • ½ teaspoon almond extract
  • ½ cup chocolate chips
  1. Preheat oven to 350 degrees. Line an 8 x 8 pan with parchment paper and coat with cooking spray.
  2. In a food processor, combine almond meal, quinoa, tapioa starch, xanthan gum, baking powder and sea salt. Blend for 2 minutes, until smooth.
  3. Add sugar, butter, eggs, applesauce, vanilla and almond extract and pulse until combined. Stir in chocolate chips.
  4. Transfer mixture to prepared pan and bake for 30 to 35 minutes. Allow to cool and cut into squares.

Black Bean, Quinoa & Cheddar Burgers

  • 1 cup cooked quinoa
  • 1 ½ cups drained and rinsed black beans (1 can)
  • 1 egg or flax egg (1 tablespoon ground flax seeds + 3 tablespoons warm water)
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon sea salt
  • 3 ounces cheddar cheese or Daiya, shredded
  • 1 chopped onion
  • ¼ cup chopped cilantro
  • 1/2 cup organic cornmeal
  • Coconut oil, for cooking
  1. If using flax egg, combine ground flax seeds with warm water and set aside. (Skip this step if using an egg.)
  2. Place quinoa in a food processor along with ½ of the beans. Pulse until a paste forms. Add (flax) egg, cumin, paprika and sea salt and process for one minute. Transfer to a bowl. Stir in remaining beans, cheese, onion and cilantro.
  3. Place cornmeal in a shallow dish.
  4. Form quinoa mixture into patties and carefully coat with cornmeal. Transfer to a parchment lined plate and refrigerate for 30 minutes.
  5. Heat oil to medium in a heavy skillet. Cook for 7 to 9 minutes per side, until firm and crispy.

Quinoa Apple Pie Breakfast Cookies

  • Quinoa
  • ¾ cup raw quinoa
  • 1½ cups water
  • Dry Ingredients
  • ½ cup almond flour
  • ½ cup freshly ground flax seed
  • 1/4 cup coconut flour
  • 2 teaspoons ground cinnamon
  • Pinch sea salt
  • Wet Ingredients
  • ½ cup maple syrup
  • 2 tablespoons grape seed oil, or melted coconut oil, or walnut oil, or… any kind of oil you want, really!
  • 1 tsp pure vanilla extract
  • Add-ins
  • 1 granny smith apple, shredded and squeezed to remove juices
  • 1 teaspoon lemon juice
  • Cinnamon Sugar Topping
  • 1/4 teaspoon coconut sugar
  • 1/8 teaspoon ground cinnamon
  1. Add quinoa and water to a saucepan. Cover and bring to a boil. Reduce heat to low, and simmer for 15 minutes. Once complete, remove from the stove, remove lid and allow to cool for a couple of minutes.
  2. Meanwhile, preheat oven to 350F and line a baking sheet with parchment paper or a silicon baking mat. Set aside.
  3. Add all dry ingredients to a large bowl. Then, measure 1½ cups of the cooked quinoa and add to the dry ingredients. Stir to coat, until all quinoa granules are covered in the mixture. Set aside.Add all wet ingredients to a small bowl and stir well.
  4. Pour into bowl with dry ingredients and stir to combine.
  5. In a separate bowl, combine shredded apple and lemon juice. Toss to combine, then fold into the dough.One tablespoon at a time, scoop mixture onto prepared baking sheet, leaving a small space between each cookie. They will not spread out, so you can keep the cookies close. Lightly form each cookie, as you’d like them to come out. I flattened them slightly between my palms.
  6. Combine cinnamon sugar topping in a small bowl and sprinkle over the cookies. Transfer baking sheet to the preheated oven and bake for 25-30 minutes, until the tops begin to crack and turn golden.Remove from the oven, let cool on the pan for 10 minutes before transferring to a cooling rack and allowing them to cool for a couple of hours. Because cooked quinoa was used in this recipe, the longer you leave the cookies to cool, the firmer they will become. Leave it be and it they will transform!
  7. These cookies can be stored in the fridge for up to 2 weeks.

Spicy Quinoa Salad

Health is Wealth suggests delicious, high quality truRoots Organic Quinoa for this recipe.  Available at
  • 3 cups cooked quinoa (1 cup uncooked)
  • 2 cups corn
  • 1 red pepper, chopped
  • 2 tablespoons fresh cilantro, chopped
  • 2 T fresh lime juice
  • 1/2 T olive oil
  • 2 cloves garlic, minced
  • 1/4 tsp chipolte chili powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt
  1. In a large bowl, combine quinoa, corn, red pepper and cilantro.
  2. In a small bowl combine lime juice, olive oil, garlic, chipolte chili powder, smoked paprika and salt.
  3. Toss dressing with quinoa mixture and serve at room temperature or chilled.

Source: Spicy Quinoa Salad