Ever wondered how to buy everything you need for one week of delicious EASY nutritious meals? Tired of spending too much grocery shopping just to have rotting food in the fridge? Staring aimlessly at each aisle trying to piece together a meal plan? I’ve sooo been there, and I’ve finally developed a system! Relax, not one of the following meals even require an oven! I plan to do more of these, so make sure you leave a comment saying that you liked this post so I’ll do more soon, okay?

FYI: It’s just me and my husband I cook for so these proportions would need to be scaled to the size of your household

Feel free to tailor these to you!

Are you veggie or vegan? No problem! substitute tempeh instead of chicken. If you have a vitamix, then you can substitute cashew cream or almond butter instead of cooking cream. You can substitute scrambled tofu instead of eggs. Substitute Coconut Oil in place of butter. ETC.

Shopping list

• mixed greens lettuce
• zucchini (4)
• red peppers (6)
• carrots
• radishes
• beets (pre cooked sliced)
• eggs
• preservative free fresh artisan bread (that you slice at home)- I went thru 2 this week one was a black olive / rosemary one and the other a plain sourdough. Or sprouted raw bread is the healthiest option! Learn why
• 2 packs of pre-made gnocchi
• chicken breasts
• cilantro
• lemons (6)
• goat cheese
• goat cream cheese
• sweet potatoes (4-6)
• pears (4)
• Parmesan shredded and whole
• pesto or frozen basil cubes
• cooking cream

Usually stored up at home

Buy a lot of these things and store in appropriate containers. We may not use them this week, but soon we will!

• sunflower seeds
• pecans
• pine nuts
• ginger
• mirin cooking oil (it’s in the Asian aisle)
• olive oil
• balsamic vinegar
• Apple cider vinegar
• brown rice
• quinoa
• millet
• honey
• lentils
• soy sauce

My typical breakfast

eggs sunny side up, toast, goat cream cheese, Tabasco sauce, slice of feta
with a salad…
either:

• chopped cucumber tomato onion
• or if a little more time- cucumber, little bit of tomato, red pepper, radish, carrot, onion
• or simple tomatoes, cilantro, and onion only
• or lettuce based with just red pepper, carrots

You don’t need fancy choppers, just a good veggie knife and a veg peeler and a cutting board.

dinners I made from above shopping list

Cilantro chicken with crushed honey roasted peanuts served with smashed sweet potatoes with butter and cinnamon and a goat cheese pear salad with pecans and ginger dressing

Make chicken marinade first (you only need to marinate 30 min in fridge)

Ingredients:
chop 2 big bunches of cilantro
5 garlic cloves thru press
1 nub ginger (size of small garlic clove) thru press
1 tablespoon of honey
1 tablespoon of olive oil
1/4 cup lemon juice (or lime)
1/2 teaspoon of salt and pepper
few dashes of mirin (you don’t have to have this)

1. Mix above ingredients in a square shallow glass dish and place thawed out chicken breasts in it, cover, and place in fridge for 30 min.
2. for that 30 min you can prepare the smashed sweet potatoes. Chop them in large chunks, leave skin on, and place in boiling water about 30 min until soft.
3. while the potatoes are boiling start salad dressing. grab a small little bowl and add a little bit of lemon juice, olive oil, balsamic vinegar or soy sauce, one nub of ginger (thru the garlic press), 1/2 teaspoon salt.

4. check your potatoes..If still time to go, make salad. wash your mixed greens and dry and place in large bowl. slice 2 pears, chop up some goat feta, chop up some pecans and toss in with dressing. done…

5. now to the sweet potatoes…drain them, place them in big bowl, and smash them with a masher and add tablespoon or so of butter and tablespoon of cinnamon.
6. and now for the chicken! melt some butter or coconut oil in fry pan and take the chicken breasts but try not to bring in too much of the marinade (you know like pour the juice from the dish on top) because you want the chicken to get a little bit of a golden burn. It looks more appealing to me that way and the more marinade you get in at the beginning the less likely you will get that gold burn on them. when they are almost done, add more marinade. Serve them with chopped up nuts of some kind on top (I used PLANTERS honey roasted peanuts!) and some fresh cilantro.

zucchini gnocchi w/ red peppers

(I made this 2 times, it’s what I make when I’m lazy or when I want to drink red wine)

1. dice up zucchini, heat up olive oil in large sauté pan on low heat. If you have some sage why not crumble a little in there, throw in the zucchini try not to move it around too much because we want it to get a little crispy golden before stirring it around. So leave untouched 3-5 min before shifting things.
2. when zucchini is half way done toss in the gnocchi and try not to move it around too much because we want it to get a little crispy golden. same as with zucchini.
3. toss in some pine nuts and sauté about 10 min until zucchini and gnocchi are done and crispy. While you are waiting for it to cook, slice up a red pepper and toss it in when you are done chopping it up.
4. press 1-2 garlics in with the garlic press, stir up and wait a minute, then add cooking cream (no more than max. 1/2 a cup), and toss in a few frozen basil cubs or some pesto mixture.

roots dinner salad w/ Parmesan and fresh bread with olive oil balsamic dip

start with the dressing:
Get your small little bowl for making dressing and squeeze in one lemon, remove the seeds, add a teaspoon of salt, add dash of tarragon from your spice rack, that’s it! not even olive oil!

now for the salad…wash and dry mixed greens and place in large bowl and add to it:

• 2-3 shredded carrots
• the beets and or shred a fresh beet but I usually get the pre prepared ones b/c I’m lazy
• diced up radishes (not sure how many depends on size of radishes, but in a smaller ratio then everything else you added
• toss in some sunflower seeds
• slice up the parmesan (it’s nicer to thin slice a whole chunk of parmesan to get the rich flavor rather then thinly grated parmesan which is not as tasty!)
• serve with slices of your bread and mix a little olive oil and balsamic together in a small dipping dish to dip in.

Lemon Chicken served with sweet potatoes in cream basil sauce with a goat cheese pear pecan salad

• chop sweet potatoes in small cubes so you can just sauté them. When they are done add a little cooking cream and basil cubes/ or pesto to dress them up (leftovers of these go good with an egg in the morning!)
• sauté your chicken breasts in a lot of butter and lemon juice with some chopped up bay leaves (just 1-2 are needed)
• for the salad… (same as other day) grab a small little bowl and add a little bit of lemon juice, olive oil, balsamic vinegar or soy sauce, one nub of ginger (thru the garlic press), 1/2 teaspoon salt.
• make salad. wash your mixed greens and dry and place in large bowl. slice 2 pears, chop up some goat feta, chop up some pecans and toss in with dressing. done…

These were so easy and delicious! I hope you are cooking these meals in non-toxic cookware as not to undermine all your efforts in eating healthy.

Please leave a comment below and let me know if you have any questions and especially share your version of these quick easy dishes!

Have you felt that you are feeling ten pounds heavier than the previous day? And to top it off, the foods that you used to eat with no trouble at all are suddenly up against you leaving you bloated and gassy?

Don’t get panic stricken! You are not the only one. There are millions of people in the world who suffer from some type of allergy, food sensitivity or intolerance. The most common symptoms associated with it are flatulence, abdominal discomfort, headaches, diarrhea, skin rashes and eczema. And all these are actually caused due to the body being unable to digest the food properly due to lack of correct amounts of specific enzymes to do so. Many sufferers are unaware that there is a difference between intolerance and allergy. However, unlike food allergy, food intolerance is just the incapability of the digestive system to digest specific ingredients in the food. It does not involve your body’s immune system. It is otherwise known as non-allergy food hypersensitivity. Food allergy on the other hand is caused by allergic reactions, where the immune system mistakenly identifies certain foods, especially proteins, as a threat and triggers an allergic reaction by releasing substances called histamines. The allergic reactions caused by histamines may vary from mild to severe, and in worst case scenario may require immediate medical attention. Therefore it is critical that the types of food that you are allergic to be identified and eliminated from the diet completely.

In theory though any food can trigger allergy, proteins are the most common culprit in food allergies. About 90% of food allergies caused is attributed to proteins. Diary products, wheat, rye, barley, eggs, soya, shellfish, fish and nuts in the diet are very often responsible for causing food allergies. Though it is true that these foods are also part of the main food staple worldwide, and is used for making a huge variety of food stuff, they contain specific proteins which trigger an allergic reaction in your body. The reason is not clear as to why some people suddenly develop allergies to certain substances while others do not. But it does seem that stress and a depressed immune system contribute to the severity of allergies.

The best way therefore to avoid food intolerance and allergy is abstinence and living a healthy balanced life. However, when avoiding certain foods from your diet, it can be hard to maintain proper nutrients in your diet as some allergens are also vital sources of macronutrients like protein and fat, and also minerals and vitamins. So you can make up for these losses of nutrients through alternate food supplements. But do keep in mind that every one is unique, so is our body composition, and one should seek a qualified practitioner’s advice before taking supplements. Coupled with this, a healthy physical fitness plan will keep your allergic troubles far away by expelling toxins, reducing stress and boosting the immune system!

When it comes to buying fruit, most people gravitate toward oranges, apples, bananas, and grapes. They often skip over the more unusual fruits. One of the fruits that are over looked is the kiwifruit. The kiwifruit is native to China. Many regions of Europe, South America, and North America have shortened the name from kiwifruit to simply kiwi. This little fruit has a brown peel which contains many hairs. Inside the peel, the fleshy part of the fruit is green, and the pulp in the center is white. The black seeds are located around the pulp and are edible. The taste of the kiwifruit is sweet and is described to be a mixture of strawberry, banana, and pineapple. The kiwifruit health benefits range from protecting against age related macular degeneration to having anti-oxidant properties that fight off aging.

Fights Diseases & Lowers Cholesterol
Kiwifruits are high in fiber, making them good for digestion. Fruits that are high in fiber help to improve diseases like diabetes. A natural occurring sugar alcohol, called inositol, is present in the kiwi. This compound might have a positive effect in the regulation of diabetes. This compound might also help with nerve conduction velocity, which is found in diabetic neuropathy.

Fiber helps to control sugar levels, and binds to toxic substances located in the colon. This helps to eliminate the toxic compounds from the colon which makes the organ function better. Diets high in fiber have also been proven to lower cholesterol levels, improve the health of people suffering from cardiovascular diseases, and lower the risk of a heart attack. One of the aspects for a healthy heart is an adequate sodium to potassium ratio. This ratio is excellent in the kiwifruit. This aspect lessens the chance that a person will have hypertension.

Good For Your Eyes
The kiwifruit contains high amounts of vitamins A, C, and E which are the most typical anti-oxidant vitamins. The Archives of Ophthalmology have published a series of studies that has proven that eating three servings or more of fruit can lessen the risk of developing macular degeneration, which is an age related eye disease. The study was performed on 110,000 men and women that took place over several decades. The study showed that the people who ate fruits containing a high amount of vitamins A, C, and E had a better protection rate against macular degeneration than those who ate fewer of these fruits.

Fights Aging
Along with protecting against macular degeneration, the vitamins A, C, and E are very powerful in helping to fight off signs of aging. The high amounts of these vitamins in the kiwifruit have been proven to fight off damage done by free radicals. Free radicals can destroy the cells in the body and cause early aging signs as well as various diseases, such as cancer and cardiovascular disease.

Contains Minerals
Another great benefit of the kiwifruit is the fact that it is loaded with a variety of minerals, or electrolytes, that are necessary for the replenishment of these electrolytes during exercise. This electrolyte replenishment is especially important for people who live in a hot environment. The Chinese came up with a kiwi-based sports drink that was designed particularly to help boost electrolytes in athletes that trained in hot environments. They added a 5% increase of carbohydrates to this juice to help regulate and maintain glucose levels while the athletes were training.

Aids in Weight Loss
A weight loss fruit, the kiwifruit is an excellent fruit to eat when losing weight. One kiwi contains just 45 calories, 3 grams of fat, 1 gram of protein, 11 grams of carbohydrates, and 2.5 grams of fiber. This is one of the fruits that are lowest in calories. The fiber in the kiwi will help you feel fuller longer, and there’s no harm at all in eating more that one at a time. Kiwifruits are also high in potassium, in fact, they have the same amount as bananas. Potassium is great for sore muscle relief.

Other health benefits that kiwifruits can provide are the following:

• Prevents coughing and wheezing, particularly in children
• Prevents asthma
• Protects again DNA mutations
• Helps with impotence
• Boosts the immune system
• Helps with depression

As you can see, kiwifruit health benefits range all over. Next time you’re at the store, don’t just walk by these odd looking fruits. Put a few of them in your cart and try them out.

This article was submitted by Linda who runs NaturalHealthEzine.com a natural health blog dedicated to helping people live the best life possible.

Cabbage is a strong and sturdy vegetable that is abundant in almost all cultures and countries. Unfortunately, many American families don’t buy cabbage. The only form of this vegetable they eat is coleslaw. Coleslaw is loaded with high fat ingredients such as mayonnaise. The only other dish that cabbage normally appears in American household meals is corn beef and cabbage, which is usually eaten on Saint Patrick’s Day. Cabbage is one of those vegetables that just goes unnoticed. If people only understood the high nutritional value of this food staple, maybe they’d buy it more often. What are the health benefits of cabbage? In a word, plenty.

Cabbage is loaded with nutrients, and is very low in calories. Just one cup of cabbage contains 15 calories! No wonder cabbage has been named to be one of the best foods to eat when on a diet. Along with being low in calories, cabbage contains Vitamin A, Vitamin C, Vitamin E, and Vitamin B. Each of these nutrients is valuable to the human body. Vitamin A is important for healthy skin and eyesight. Vitamin B helps to boost energy metabolism and maintains the integrity of nerve endings throughout the body. Vitamin C is important in the burning of fat and is an anti-oxidant. Lastly, Vitamin E helps to maintain the integrity of the skin due to it being a fat soluble anti-oxidant.

There are many deficiencies that cabbage can help remedy. A Vitamin C deficiency can lead to issues such as Scurvy. Scurvy causes anemia, gingivitis, and weakness. Scurvy impairs the immune system, and the body is more vulnerable to infections and diseases. Cabbage provides a lot of Vitamin C. In fact, it has more Vitamin C than an orange. With so much of this nutrient, cabbage is great for repairing the body from wear and tear. It’s helpful in treating depression, ulcers, certain cancers, and strengthening the immune system.

Another deficiency that cabbage can help with is a deficiency of roughage. Roughage, otherwise known as dietary fiber, is the part of the plant that is not able to be digested. It holds on to water and improves the function of the intestines. A lack of roughage in foods can lead to constipation. Constipation is the main cause of ailments such as headaches, stomach ulcers, indigestion, intestinal cancer, and many other problems. Cabbage is loaded with roughage. It’s a great food to eat if you’re dealing with constipation.

A deficiency in sulfur can lead to a weakened immune system. The body is less efficient at fighting off infections when it lacks sulfur Cabbage is abundant in sulfur and can be very beneficial in the healing of wounds. Sulfur is another nutrient that is important in the healing of stomach ulcers.

Along with remedying certain kinds of deficiencies, eating cabbage is also great way to detox. Cabbage helps to purify the blood and remove free radicals and uric acid from the body. Both free radicals and uric acid have a hand in causing arthritis, gout, rheumatism, and certain skin problems, such as eczema.

Cabbage is also rich in iodine, a vital nutrient that aids in proper brain function. Iodine is one of the nutrients people lack, and is hard to find in foods. Along with helping the brain to function properly, cabbage also helps the nervous system to function normally.

The health benefits of cabbage are many, not only helping with certain ailments, but also helping to slow down the aging process. Cabbage is definitely one super food that should be added to your grocery list.

This article was submitted by Linda who runs NaturalHealthEzine.com a natural health blog dedicated to helping people live the best life possible.

The Endive/Quinoa Recipe

Today, I decided to do something a little different with the endives. I lined my dish with them in a pretty circular pattern (they are so beautifully shaped too! And fun to peel away!) making my dish look like an open flower. I think decorating (with) your food is very important. It makes it taste 10 times better, let’s you work up an appetite, and those who think they don’t like eating vegetarian will love the taste after they’ve slaved a bit…and hello, kids! So I always serve my vegetarian dishes with some sort of decorative element. Like lining beets or red pepper slices around the edge of the plate. Does wonders!

Anyway, after my little endive flower art I simmered up some quinoa. As it was cooking, I tossed in some rice seasoning I bought in the market. I can’t tell you what’s in there, but it’s a bunch of spices and meant to be added to rice. I buy all sorts of flavors of these and they bring life and taste to all my grain dishes!

I also stir-fried some orange squash just in olive oil, however, I’ve been meaning to switch to coconut oil, as I heard how healthy it is!

Here’s how I put it all together:

• I drizzled the endives with agave cectar and balsamic vinaigrette
• I scooped the quinoa into the center of the dish
• I chopped up some roquette greens and mixed them in
• I chopped up some walnuts and sprinkled them on top
• Then I added the Squash!

If I may say so myself….It was amazing! I used the endives as spoons and scooped up the quinoa with it. Wonderful taste sensation of the bitter endive and roquette with the sweetness of agave and the slight acidity of the balsamic and the soft sweet squash!

It felt really healthy and balanced and filling!

And… it goes great with quinoa.

When summer is upon us one thing is certain, we need water. I don’t know about you, but water alone just doesn’t quench that thirst. When I’m feeling dehydrated, groggy and tired I need something more! Expensive enhanced waters seem to do the trick but the cost adds up and so do the calories due to the higher amounts of sugar! Watermelon offers a replenishing feeling, but not always the most convenient.

This summer a packet of hydrating vitamin infused powder fizzed into my summer glass of water and quenched the unquenchable thirst. I’m talking about Ola Loa “Sport” a economically priced box of convenient packets you can take on the go, stash in your gym bag or purse and add to your bottled water or glass at home. You can get creative and mix with different juices at hand. Though they come in lemon lime, mango tangerine and mixed berries flavors. Yum.

I was also stunned that such a economically priced product that does not skimp on packing the punch in the vitamins and minerals department. Including up to 100 mg of that all important magnesium and over 70 electrolytes and minerals! Looks like this company traded out crowd pleasing sugar for something that still tastes good and is actually truly good for you (only 2 grams)!

click on the chart to view the PDF

I found Dr. Kunin’s articles on their company site very well researched and proves to me this is a company that genuinely cares about making a healthy product, not a healthy profit.

Want to try some out on me? Enter my comment contest:

PHOTOMICROGRAPH OF MAGNESIUM CHLORIDE

I’ve mentioned here before that our modern agricultural practices produce food that are lacking in minerals.

well one of those minerals is magnesium. Did you know magnesium is essential to over 700 bodily functions? That means it is pretty essential we get enough of it! Most Americans are deficient do to our high calcium intake which if taken at the improper ratio to magnesium- cancels out the magnesium we might manage to get.

Magnesium is crucial for some very important functions such as:

• the body’s ability to remove toxins and heavy metals
• produce sufficient amounts of DHEA “the master hormone”- the key hormone to anti-aging
• bone and protein production
• insulin secretion
• protection from tooth decay

Research shows that the ratio of calcium to magnesium in the paleolithic or caveman diet — the ancient diet that had evolved with our bodies — was 1:1, compared with a 5:1 to 15:1 ratio in present-day diets. With an average of ten times more calcium than magnesium in our current diet, there is no doubt about magnesium deficiency.(1)

Common conditions caused by magnesium deficiencies are: migraines, attention deficit disorder (ADD), autism (2), fibromyalgia, anxiety (3), asthma, allergies, heart disease, strokes, neurological dysfunction, cancer.

here is just a sample of improvements sufficient amounts of magnesium can bring you:

• better sleep
• cardiac health
• maintain memory function
• calm the nervous system
• improve autism
• improve pms and cramps
• control anxiety

How to take magnesium supplements?

The tricky part about magnesium is taken internally, it often causes diarrhea, which means it wouldn’t be properly absorbed. Thankfully there is a great company working for our health that provides a very pure magnesium product in a comfortable spray, gel or bath flakes that allows you to receive the essential magnesium we all need via our skin.

Since magnesium is essential to over 700 bodily functions, it is pretty essential we get enough of it! Most Americans are deficient in this crucial mineral.

References

1. Dr. Carolyn Dean M.D, N.D., The Miracle of Magnesium; Ballantine Books, New York; 2003.
2. Doctor Bernard Rimland, Ph.D. San Deigo : Autism Research Review International, 1987, Vol 1(4).
3. Hypertension. www.pubmed.gov. [Online] August 34(2) 1999. [Cited: October 30, 2007
www.pubmed.gov. 247-52

photo by Barack Obama

This just in! I receive campaigns from CREDO action and the one I received today made me happy and sad! Go Michelle for going organic and teaching our children organic is best! That delighted me. However, the fact that The Mid America CropLife Association (MACA) has a problem with an organic garden at the whitehouse, well that’s darn sad!

Here is the scoop from CREDO

The Mid America CropLife Association (MACA) has a bone to pick with Michelle Obama.

MACA represents chemical companies that produce pesticides, and they are angry that – wait for it – Michelle Obama isn’t using chemicals in her organic garden at the White House.

We are not making this up.

In an email they forwarded to their supporters, a MACA spokesman wrote, “While a garden is a great idea, the thought of it being organic made [us] shudder.” MACA went on to publish a letter it had sent to the First Lady asking her to consider using chemicals — or what they call “crop protection products” — in her garden.

Michelle Obama and has done America a great service by publicizing the importance of nutritious food for kids (she’s growing the garden in partnership with a local elementary school class) as well as locally grown produce as an important, environmentally sustainable food source.

MACA’s letter is part of a larger propaganda effort to convince people that chemicals are a necessary part of produce growth – when we know that’s not true.

And of course you the people can also sign a petition!

Sign this petition today to tell the board members of MACA (virtually all of them big chemical executives) that we don’t appreciate their telling Michelle Obama (or any of us) to use pesticides in our gardens. We support Michelle Obama’s organic garden, and we’ll thank them to keep their propaganda out of it.

Millet is not just for the birds! Human consumption of this powerful grain goes back as far as 4500 BCE in China. Millet was considered one of the five sacred crops by the ancient Chinese. It then became a staple throughout the Middle East and northern Africa. It’s mentioned in the Old Testament as one of the treasured plants. Millet is also a staple for The Hunzas, who live in a remote area of the Himalayan foothills and are known for their excellent health and longevity.

It’s a shame that in America, millet is mostly grown just for cattle and bird feed. It is now making a comeback for humans and the type best for human consumption is called “Pearl Millet.”

Millet has a fluffy, nutty taste, and is filling and nutritious. It is a great warming grain for the winter.

It’s health benefits are many :

• Rich in B vitamins, especially niacin, B17, B6 and folic acid, calcium, iron, potassium, magnesium, and zinc.
• Contains no gluten
• Alkaline food (non-acidic)
• Low in fat
• Has heart protective properties and helps to develop and repair body tissues.
• High in protein
• Rich in phytochemicals (wards off disease and cancer)

How to prepare:

(Cooking time: 30-35 minutes)

• Measure out 1 cup (which grows to 3 when cooking)
• Quickly rinse
• First roast with some olive oil for about 2 minutes until you smell a nutty smell
• Add 3.5 cups water to 1 cup millet
• The grain has a fluffier texture when less water is used and is very moist and dense when cooked with extra water.

Can be used for breads, stuffing, muffins- just about anything!

I hope this helps motivate you to introduce this hearty addition to your dietary life!

Photo by BurningQuestion

As spring has sprung I’m feeling a serious need to some spring cleaning, not just in my home, but my body! Dr. Sachi (A Doctor of Oriental Medicine- whom you may remember from our last interview: Fit, Fabulous, Over 50…and Sharing Secrets!!) runs many fasting retreats and shares some tips with us below:

In Dr. Sachi’s Words:

I’m often doing a detox- no one can avoid it now, especially children. ADD and autism are mostly due to deficiency and toxicity of our environment.

Children need to start eating detoxifying foods such as bitter greens that support liver function at a young age, otherwise it’s very hard getting a small child to eat such things!

The liver is the largest organ responsible for detoxification. Things that support liver function for example are:

• dandelion
• milk thistle
• broccoli rabe
• basically most things with bitter tastes

In Chinese Medicine, meals should have all 5 elements. Bitter is one of them!

Parasite Cleansing

After the importance of cleansing the liver we need to consider parasites in our intestines. We have a higher incidence of parasites due to travel and imported produce. It used to be we only dealt with our own parasites, but now we are getting world parasites.

things that combat parasites in daily use are spices such as:

• turmeric
• garlic
• ginger

These are great detoxifiers and help to kill parasites.

Fasting

Another important key to detox is fasting. I fast one month out of the year.

Either I do:

• Three 10 day fasts
• Two 2 week or Four 1 week fasts at each season- whatever my body tells me.

During my fast I just drink liquids with lots of raw vegetable drinks. No supplements or vitamins are taken at this time.

Please read more about Sachi’s Fasting Retreats and check out her interview Fit, Fabulous, Over 50…and Sharing Secrets!!