Greek Yogurt is Amazing!

I remember the first time I tried Greek Yogurt and was amazed by the thick, creamy texture and delicious taste. I felt like I was indulging, but the truth is I was eating something extremely healthy for me that had zero grams of fat and tons of protein. The difference between regular old yogurt and Greek yogurt is the way it is made. Greek yogurt has an additional process where manufacturers strain the whey out of the yogurt, which gives it its rich and creamy texture. It is guilt free and very good for you. By volume it has twice the protein of regular yogurt and less sugar, carbs and sodium. If you haven't had it, give it a try, I promise you will love it.

The plain 0% fat Greek yogurt can be used in replacement of sour cream. It has no fat, and is extremely thick and creamy in texture, but guilt free! You can also add some nuts, fresh fruit, granola and agave nectar to it for a sweet treat, or use it in a healthy smoothie. My favorite brand is Fage and now you can get different delicious flavors as well.

Here is an amazing sauce for Fish Taco's from Rachael Ray's website where you can make the dish healthier by substituting in Greek Yogurt. Enjoy!

Green Garlic Sour Cream for Fish Tacos

• 1 ripe Haas avocado
• 1 large clove garlic
• Juice of 1 large, ripe organic lemon
• 1 cup sour cream or Greek Yogurt
• Salt, to taste

Directions

Scoop the avocado into a food processor. Grate the garlic into a paste using a fine grater or finely chop the garlic and mash into paste with a little salt. Add the garlic to the avocado along with the lemon juice, about 3-4 tablespoons, and the sour cream or Greek Yogurt. Process until very smooth and season with salt, to taste. Transfer to a bowl and cover with plastic wrap. Chill until ready to serve.

Gluten - Free, Low GI Chocolate, Walnut Banana Bread

I created this recipe for my hubby who loves banana bread. Of course I had to add the dark chocolate for myself (-: It is made with low glycemic flours that are also gluten-free. I will be including recipes like this in my free e-book that is coming out at the end of this month. Enjoy!

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Chocolate Chip, Walnut Banana Bread (gluten-free)

Ingredients

            3 large ripe bananas

·         2 eggs

·         1 cup agave syrup

·         ½ cup of no sugar added applesauce (this cuts down on the fat)

·         1/3 cup buttermilk

·         ½ cup of whole flaxseed

·         ¼ cup of soy flour

·         1 & ¼ cup quinoa flour

·         1 tablespoon cinnamon

·         ¼ cup of Bob’s Red Mill bean flour

·         1 & ½ tsp baking soda

·         1 cup of chopped walnuts (optional)

·         ½ cup of chopped dark chocolate chips (optional)

Directions

In a large mixing bowl (I use my Kitchen Aid electric mixer) combine the agave syrup and the applesauce. Add the eggs to the mixture one at a time. In another large bowl mash up the bananas and add the buttermilk. Add the banana mixture to the large mixing bowl with the agave syrup and applesauce and continue to mix.

In a third large bowl combine the quinoa flour, soy flour, bean flour, baking soda, flaxseed, chopped dark chocolate chips and chopped walnuts. Fold the the flour mixture into the banana mixture until it’s combined well.

Preheat oven to 350 degrees. Line a 8x4 inch loaf pan with wax paper and pour the mixture over the wax paper into the pan. Sprinkle some chocolate chips on top and bake for 55-60 minutes. When it is done cooking you should be able to stick a skewer into it and it will come out clean. Let it stand in the pan for 5 minutes and then let it cool on a rack. Store in an airtight container at a cool temperature.

To Buy Organic or Not, That is the Question

I found this great article on www.healthnews.ediets.com. It is always good to know where we should spend our organic dollars. I think I will print this out and keep it in my purse for easy reference while shopping. 

Buy Organic or Bust
Attention health-conscious shoppers! According to the EWC (and eDiets Director of Nutrition Pamela Ofstein) the following fruits and veggies top the charts when it comes to residual pesticide. So put your hands where we can see them, slowly step away from the shelf and proceed with haste to the nearest organic aisle:

• Apples
• Bell peppers
• Blueberries
• Celery
• Cherries
• Grapes (imported)
• Kale
• Nectarines
• Peaches
• Potatoes
• Spinach
• Strawberries

Pears and raspberries are also major culprits, according to Pam.
Why do these produce picks pack such a pesticide punch? It depends on the fruit or veggie in question. Peaches and nectarines, for example, tend to requite greater amounts of pesticide for conventional growth. Bell peppers, on the other hand, have super thin, permeable skins, which are no match for potentially harmful insecticides. And strawberries may be imported from a country with less stringent pesticide regulations.
“It may also pay to go organic when it comes to baby food, dairy, eggs, meat and poultry,” says Pam.
“Seafood is left out of this list as the U.S. Department of Agriculture has not set standards for organic seafood. Currently wild and farmed seafood can be labeled organic even if they contain contaminants (mercury and PCBs),” warns Pam.

Optionally Organic:
If you have a little leeway in your grocery budget, Pam recommends buying organic versions of the following fruits and veggies:

• Apricots
• Cabbage
• Cantaloupe
• Carrots
• Cucumbers
• Grapefruit
• Grapes (domestic)
• Green beans
• Honeydew melon
• Lettuce
• Mushrooms
• Oranges
• Plums
• Sweet potatoes
• Tangerines
• Tomatoes
• Watermelon

Although they aren’t ranked as high as the dirty dozen, these popular produce picks still contain some residual chemicals. This means that a conventionally grown apricot is a better bet than a conventionally grown apple, but it, too, contains contaminants.
Can’t afford the entire list (and perhaps you don’t care for cabbage anyway!)? Go organic with just a few of your faves.
Going Organic Not Necessary
According to Pam, there is little need to go organic when it comes to the following fruits and veggies:

• Bananas
• Broccoli
• Cauliflower
• Corn
• Kiwi
• Papaya
• Peas
• Pineapple

“These are the least commonly contaminated fruits and vegetables,” she says.
It’s also unnecessary to purchase organic foods that are packaged or highly processed, such as cereal, chips and pasta because they’re just as safe and sport the same nutrient values as their non-organic counterparts.
The Bottom Line
You should always wash produce before you eat it. However, this safety measure reduces but does not eliminate chemical residue on fruits and veggies. Small amounts of those pesky pesticides and other stubborn contaminants will always linger. Peeling is another option, but when you rid a fruit or vegetable of its skin, you’re eliminating many valuable nutrients, too.
The battle between organic and non-organic foods rages on, but in the end, the choice is a personal one, according to Pam.
“Since the market has skyrocketed with the availability of organic foods, be sure you are really getting what you are paying for. Whether you choose organic or the conventional method is a personal choice. There are advantages to both sides, but make sure your decision is an informed one. Know where the product comes from and pay attention to the product label – information is the key,” she says.

The Power of Kale

I have heard a lot of hype about how healthy kale is in the past couple months, but I wasn't sure what to do with it once I bought it, so I shied away from it. The other day I was enjoying lunch in a local neighborhood and my friend ordered a dish with fresh grilled salmon and kale. It was AMAZING! I was inspired to start using kale in my diet. The waitress told me that all they did was take fresh kale, chop it up very fine and toss it in fresh olive oil, pressed garlic, sea salt, pepper and pine nuts.

Kale belongs to the Brasicca family that includes broccoli, cabbage, cauliflower, collard greens and Brussels sprouts with several health benefits. Kale is packed with vitamins and minerals such as iron, manganese, calcium, potassium, vitamin C, vitamin K and carotenoids. It has been touted for possibly helping to protect us from cancer, cataracts, emphysema and rheumatoid arthritis. Kale also has 7 times the beta-carotene of broccoli and 10 times more lutein, which helps with eye health.

I haven't perfected the restaurant dish yet, but have been putting fresh kale in my salads and it tastes great - a lot like broccoli. Below is great salad recipe if you are interested in venturing into the healthy land of kale. Cheers!

P.S. *Kale contains goitrogen which is naturally occurring and might interfere with thyroid function, if you have thyroid problems.

Ingredients: (feeds 4 people)

        Dressing

• 1/2 cup cider vinegar
• 2 teaspoons Agave Syrup
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon dried oregano (optional)
• 1/2 cup olive oil

 

• 1 bunch kale, torn into bite-sized pieces
• 1 bunch Swiss chard, torn into bite-sized pieces (can use spinach as well)
• 1 pound grilled skinless, boneless chicken breast, sliced
• 1 (6 ounce) container crumbled low fat feta cheese, or more to taste
• 1/3 cup dried cherries
• 1/3 cup chopped, toasted walnuts

Directions

1. Whisk the vinegar, agave syrup, salt, pepper, and oregano in a bowl until the honey has dissolved. Whisk in the olive oil until evenly blended. Place the kale, Swiss chard, chicken, feta cheese, cherries, and walnuts into a bowl. Toss with the dressing to serve.