Kale Salad & Sweet Potato Quinoa Patties

Meal recipes:

1. Sweet Potato Quinoa Cakes
2. Raw Kale salad  
3. Avocado-Lemon Dressing
4. Sweet Ginger/Carrot Dressing

 

Sweet Potato Quinoa Cakes 

Ingredients

• 3 large sweet potatoes (skins discarded)
• 2 cups quinoa
• 1 large red onion, finely minced
• 1 tomato 
• a couple handfuls of fresh spinach
• shredded and drained zucchini
• 1 egg
• 3 garlic cloves, minced
• 1/2 tsp. ginger
• Himalayan salt to taste
• 1 green chili pepper, minced
• 1 tsp. cumin powder
• 1 tsp. jeera (cumin seeds, freshly ground)
• 1 tsp black mustard seeds (freshly ground)
• olive oil (or Ghee)

Directions
Peal, chop into small pieces, and boil sweet potatoes until soft enough to mash. Cook quinoa to a nice firm texture. Use slightly less than twice as much water to quinoa seeds, and boil covered until all water is gone (usually around 12 minutes).

Heat 1 tsp of ghee and add in the jeera, black mustard seeds, cumin powder, garlic and green chili. Add in the finely chopped onion and stir in for several minutes. Then add the tomato and keep string until the tomato starts to fall apart. 
Place prepared sweet potatoes in a large bowl and mash potatoes. Stir in quinoa, and onion mix thoroughly combine ingredients.

I had some frozen shredded zucchini from my garden, so I thawed that and drained it well. I then heated it on the stove with a little bit of ghee, small amount of crushed jeera seeds and black mustard sees to slightly flavor it. After it softened up and slightly cooked I added it to the sweet potato mix, along with one stirred up egg, and blended very well. 

Shaping quinoa mixture into palm-sized patties as you add it to the stove. Heat up some oil on pan and saute on each side until it starts to brown. Flip once one twice, until desired look.

Top with home made ginger dressing, and/or Avocado-Lemon Dressing. For extra spice drizzle add some Sriracha on top as well.

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Raw Kale salad 

Ingredients

• 1 bunch of Kale
• 2 avocados
• 2 small organic tomatoes
• ½ an organic cucumber
• ½ organic lemon
• ½ Sweet Red Bell Pepper (add yellow, orange and as much as you want)
• Cold pressed extra virgin olive oil
• 1/4 -1/2 tsp of Himalayan salt 
• 1 1/2 cups Quinoa 
• Sweet Ginger sauce (recipe below)

Directions

• Cook quinoa (add slightly less than double the amount of water to quinoa. Boil on stove until water is gone (roughly 12 minutes). Once it gets to a boil turn to a medium high and cover. 
• Wash veggies and your hands well
• Chop up all ingredients into pretty small pieces. No need to chop up the avocado.
• Very finely chop up all the kale. Then put chopped up kale in large bowl
• Pour in juice from lemon, Himalayan salt and drizzle with olive oil
• Massage kale until nice and soft (with your hands)
• Then add in avocado and squish in (avocado, lemon and olive oil are all great for your skin! So dig in there)
• Throw in the rest of the veggie ingredients and mix up.
• If you didn't cook the quinoa in advance (I like to do it the day before and refrigerate it) let it cool by leaving it uncovered for awhile then put in the fridge until completely cooled. Once cooled add in several generous table spoons of the sweet ginger sauce until it's sweet to the taste. Then mix into the kale salad.
• Your kale salad is ready to eat:)

 also posted here: http://anitashealthblog.blogspot.com/2011/07/raw-kale-salad.html

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Avocado-Lemon Dressing (gluten-free and vegan)

Ingredients

• 1 avocado, peel and pit removed
• 1 Tbsp. of sesame tahini
• small bunch of cilantro, minced
• juice of 1/2 lime or lemon

Directions
Place all ingredients in a high speed blender and pulse until smooth

Also posted here: http://anitashealthblog.blogspot.com/2014/02/sweet-potato-quinoa-cakes-with-avocado.html

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Sweet Ginger/Carrot Dressing (gluten-free and vegan)

Ingredients

• 1/2 cup peanut oil (or olive oil if you don't want the nutty flavor)
• 1/3 cup minced onion
• 1/4 cup rice vinegar
• 2 tablespoons minced fresh ginger
• 4 teaspoons soy sauce (I use Ojio organic soy sauce alternative- from coconuts)
• 2 teaspoons of organic ketchup
• 2 teaspoons coconut palm sugar
• 2 teaspoons lemon juice
• 1/2 teaspoon minced garlic
• 1/2 teaspoon Himalayan salt
• sprinkle of ground black pepper
• 1 stalk minced celery
• around 10 baby carrots

Directions

Throw everything in a high speed blender and blend until smooth. Let sit in fridge for a few hours to let flavors blend (but can be used immediately too).

Serve on any number of dishes as a dressing or added sauce. 

Also posted here: http://anitashealthblog.blogspot.com/2014/03/ginger-salad-dressing-gluten-free.html  

C2O pure coconut water

http://c2o-cocowater.com/
Great source to buy it:) http://www.thirstmonger.com/p-1032-c2o-pure-coconut-water-no-pulp-175ozcase-of-12-cans.aspx free shipping too
It doesn't get any healthier than pure coconut water, and I highly recommend this brand! It's super sweet and delicious without any additives at all. 

Not all coconut water is created equal. C2O has taken extra care to select and pack what we believe to be the best tasting coconut water in the world.

Here's what makes C2O different:

Their 100% pure C2O is from young green coconuts from an especially fragrant and tasty variety that are unique to the inland soils of Thailand. These coconuts are a fresh water varietal that yield a more delightful taste than the salty flavor that accompanies more commonly used coastal coconuts.

All their coconut water is packed fresh, with each batch flavor-tasted before being paced to ensure every can has our signature flavor and the quality that makes C2O so popular among coconut water lovers. C2O's great taste is all pure, unlike some others who add extra sweeteners or flavors to mask their saltier taste.

- 100% Natural
- Neutral pH
- Fat Free
- Unsweetened
- Never from Concentrate

 INGREDIENTS: 100% Natural Coconut Water
Gluten Free.  Preservative Free.

Beanitos

http://www.beanitos.com/

Beanitos are loaded with non-GMO vegetable fiber (20% of the daily value in just 10 chips, that’s 5 grams!), 4 grams of complete protein and are rich in Essential ALA Omega 3s (600mg in Pinto Bean and Flax) all which are packed into one great tasting serving!
Beanitos are always free of corn, wheat, soy, potato, trans fat, cholesterol and are verified non-GMO, gluten free, lab tested and certified low glycemic & kosher! For more information on our 3rd party independent testing, check out the health benefits page.

Swiss Chard Quinoa Soup

 

A perfect meal for a cold rainy day ^_^

Ingredients:

• 6 cups vegetable broth (or enough to cover veggies)
• bowl of frozen carrots/cauliflower/broccoli
• 1 bunch Swiss Chard, chopped
• 1 onion pepper, chopped
• 3 stalks of celery, sliced
• 1 cup of quinoa, already cooked
• 1 tsp garlic powder (or more)
• 1 tsp onion powder (or more)
• cayenne powder (to hotness preference)
• 1 tsp garlic paste
• 1 square inch fresh ginger
• Himalayan salt and black pepper, to taste
• 1 tbs of coconut oil (or extra virgin olive oil)

Directions:

Heat coconut oil in large pot. Combine all ingredients except quinoa and cook until veggies start to become tender. Cook Quinoa separately. Add in the vegetable broth to cover veggies and turn on high until it boils. When it reaches a boil, turn to medium and simmer covered. Set for 15 m minutes. Keep checking and stir to reach desired veggie tenderness. When soup and quinoa are cooked, combine. Serve and enjoy this hearty swiss chard soup!

 At cool temperatures coconut oil is a solid, but quickly melts at room temperature

 Stir in all vegetables and coat with coconut oil and add seasonings

Add vegetable broth, bring to boil, then lower heat to medium and simmer until veggies are desired softness (don't overcook!)

 Turn off burner and add in cooked Quinoa

I made enough for at least 6 large servings
If you don't like the hint of coconut flavor use olive oil instead

Creamy Coconut Quinoa & Veggie dish

Delicious creamy Coconut Quinoa!

I was going to add zucchini to the dish, but craved to have my baked cashew un-cheesy sauce zucchini rounds, so I made it a side dish instead. You can find the recipe in a previous blog here.

So often a new dish I make for the first time instantly becomes my new favorite dish.  This dish was no different!  The abundance of flavors and textures made this dish not only a treat, but it's healthy too:) With sweet potato, organic corn and red onion to make it sweet and succulent, and lots of healthy fats from the tahini (ground sesame seed paste, similar to peanut butter), coconut milk and cashews to make it satisfying and very filling.  Not to mention the amazing aromas of the spices and lovely texture of the protein filled quinoa! Definitely a comfort food worth the time it takes to make it. 

Ingredients:

• 1 cup quinoa, rinsed well then soaked for 30 minutes
• 2 tbsp olive oil
• 1 tsp black mustard seeds
• 1 tsp cumin seeds or powder
• 1 tsp coriander
• 1 tsp garlic paste
• 1 sq inch fresh ginger
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp dried sweet basil
• 2 tbsp organic tahini
• ½ lemon (for the juice)
• 1 15oz can lite coconut milk (or regular...I used natural regular)
• 2 ripe tomatoes (fresh from my aunt's garden...thank you Sue!)
• 1/4 cup fresh coconut (you can get frozen shredded or dried...I used dried)
• Handful of raw cashews (lightly crushed/chopped)- soak for 8hrs first
• 1 large sweet potato
• 1 can of Organic sweet corn (make it organic, corn is one of the top GMO foods)
• 2 cups broccoli florets
• 1 green chili- chopped fine
• Cayenne to taste
• Himalayan salt, pepper and more cayenne to taste

Recipe:

Before cooking be sure that you have soaked the raw cashew nuts for at least 8hrs. 

Also thoroughly rinse and soak Quinoa for 30 minutes before adding to dish. I some times soak it for 8hrs prior to use.

Boil water, then cook sweet potato for 10-15 minutes separately, until soft but not mushy.

Heat oil in a saucepan on medium heat.

Then add mustard seeds…they should sizzle upon contact. Let cook for 30 seconds or so, until they're almost done popping. Add the cumin seeds if using whole seeds (if using powder add it when adding other spices. I sometimes use both

Add onions, stir frequently and cook for a couple minutes.

Add chopped tomatoes. Cook 5 minutes, stir frequently, until tomatoes break down a bit.

Add all dry spices, green chilly, garlic paste, fresh ginger and stir in well for about 30 seconds.

Add coconut milk, turn up heat and bring to a boil. When reached a boil turn down heat to medium- simmering.

Add quinoa, cashews, corn and lemon juice. Stir in, then cover and cook about 10 minutes until nearly almost cooked, but still soupy.  Stir occasionally.

Stir in broccoli, cover and cook 5-10 minutes until broccoli is tender (add other veggies at this time if you wish to...you don't want to over cook vegetables so put in the ones that take longer to cook in first).

Turn off burner and add in cooked sweet potatoes and cilantro. 

Cover and let sit for 5 minutes.  Then serve hot!
It's great to have as leftovers...I usually add some more steamed veggies and spices to the pot when having my leftovers. I re-moisten it with coconut milk and it gets better and better each time:)  Another great addition is adding chopped pecans, a great presentation garnish as well. 

 All Ingredients

  All Ingredients prepared for cooking.  I then chopped up the soaked cashews to smaller pieces before adding to dish.

 Add all spices to the onions and tomatoes.  Boil the sweet potatoes separately for 15 minutes. Be sure to use the orange looking ones (or yams, they're sweeter), not the light yellow sweet potatoes. Drain and cover when done to add to the dish at the end.

 After sauteing the onions, tomatoes and spices for a few minutes add the coconut milk, corn, lemon juice, quinoa and broccoli (however next time I plan on adding the broccoli 10 minutes before the dish is done so I don't over cook it, that's 10 minutes after this step...it didn't over cook, but it's healthier to undercook just slightly to maintain nutrients, especially if you'll have leftovers to reheat the next meal).

 Stir it all in, and it should look like this...so colorful and beautiful...and smells grrreat!  Turn up the heat to bring it to a boil, then reduce right away to a simmer and cover to cook 20 minutes. Don't forget to check on it occasionally to give it a quick stir...you don't want it to get too dry. 

When it's done cooking, turn off the burner and add the cooked sweet potato and cilantro.

Give it a quick stir and then cover it for 5 minutes. 

It is then ready to serve and eat:)

It was so delicious! 

Did you know- Cashews contain proanthocyanidins, a class of flavanols that actually starve tumors and prevent cancer cells from dividing.

Nutty frozen banana chocolate balls- a SuperFood

A raw chocolate dessert to die for ^_^ Or should I say, live longer with... Not only is it a tasty treat, but it's a super food desert! With ingredients that include banana, Maca powder, Mesquite powder, Lucuma powder, coconut oil, almonds, sunflower seeds and more. A healthy dessert...meal.
I made some with the frozen bananas, and some just plain for a lighter smaller treat .
I also made 2 batches with 2 versions...so you need all the ingredients twice except for the nuts which still had some remaining after 2 batches.

Ingredients

• 3/4 cup of raw cocoa powder
• 1 cup almonds (enough for 2 plus batches)
• 1 cup sunflower seeds (enough for 2 plus batches)
• 1/4 cup coconut oil
• 1 tbs organic raw Lucuma powder
• 1 tbs organic raw Maca powder
• 1 tbs organic raw Mesquite powder 
• 1 tbs Mucuna powder
• 1 tbs Shilajit powder
• Himalayan salt (a pinch in 3tbs of warm water...to use a tsp of the water)
• Clear raw Avage nectar (or raw honey if preferred...I used agave)
• 1 raw vanilla bean (extract bean seeds and mix in with tsp of coconut oil)
• liquid vanilla creme stevia (fore more sweetening and vanilla flavor)
• 3 frozen bananas chopped up into bite size pieces

Note: With the recipe amount, I had some blended nuts mixture left, that I will sprinkle on future desserts like chocolate mouse, or even salads. 

Recipe Version 1 (first batch)

• Before beginning, make sure you froze bite-size pieces of banana the previous day.
• Blend the almonds and sunflower seeds...ok to leave a few chunks
• Mix together the cocoa powder, coconut oil, Mucuna powder, Shilajit powder,  Lucuma powder, Maca powder, Mesquite powder, Himalayan salt (use a tsp of the water), Avage nectar (or raw honey if preferred...I used agave), the vanilla mixture, 1/2 a drop full of liquid vanilla creme stevia (fore more sweetening and vanilla flavor). 
• Then take out the bite size frozen bananas from the freezer (don't take out before hand they will get soggy as they defrost. 
• Take a mold of the chocolate mix and wrap around the banana pieces. 
• This makes for a larger treat than version 2 below...with the nuts mixed in already you use up more chocolate mixture to cover the banana. 

With this mixture you can then create pieces without banana...just make small chocolate balls on half of a cookie sheet, fold the sheet over and squish with a flat surface to make round coins of nutty superfood chocolate bites.

Recipe Version 2

• Before beginning, make sure you froze bite-size pieces of banana the previous day.
• Use blended almonds and sunflower seeds from first batch
• Mix together the cocoa powder, coconut oil, Lucuma powder, Maca powder, Mesquite powder, Himalayan salt (use a tsp of the water), Avage nectar (or raw honey if preferred...I used agave), the vanilla mixture, 1/2 a drop full of liquid vanilla creme stevia (fore more sweetening and vanilla flavor) and 1 cup of the blended nuts mixture. 
• Then take out the bite size frozen bananas from the freezer (don't take out before hand they will get soggy as they defrost. 
• dip the banana pieces in the chocolate to coat...make note that the chocolate will get hard upon contact of frozen banana (as coconut oil solidifies easy when cooled), so act fairly quickly...and don't dump all bananas in chocolate mix like i did! It was a delicious mess that I made work, but learned for next time.  
• lastly, upon dipping each banana piece in chocolate roll directly into blended nuts to coat with nuts, while chocolate is still moist.
• You can then refrigerate or freeze for an amazing treat! I chose to freeze them to keep the banana frozen much like an rich ice-cream like treat. 

 Ingredients

Blend nuts...not TOO finely

 Mix all ingredients in ceramic or glass bowl with wooden spoon

 Until it's nice and blended...ready to mold

 put small ball pieces on half of cookie sheet...whatever size you want them

 fold over and cover with other half of cookie sheet and squish flat with a flat surface such as the bowl pictured above. Squish as flat as you want them. I like them thin...but I make a few thicker for variety

 Use some of the mix to cover frozen banana pieces...make note it hardens quickly with contact with the frozen banana, so use the warmth of your hands and get in there to mold it around each piece. Makes for delicious finger cleanup!

 What a piece cut in half looks like...before chilled. Stays relatively soft even after being frozen:) Does not turn rock hard. So addicting! but rich tastin'

Version 2- Second batch

chocolate mixture separate from blended nuts and bowl of frozen bite-size banana

Coat banana bits one by one in chocolate, then roll in blended nuts.Then stick in freezer to keep shape and for a yummier frozen treat.  Eat frozen, or let thaw slightly before eating. 

Raw Kale Salad

Raw Kale salad

Raw Kale salad Ingredients

• 1 bunch of Kale
• 1 avocado
• 2 small organic tomatoes
• 2 inches of organic cucumber (or more)
• ½ organic lemon
• ¾ Sweet Red Bell Pepper (add yellow, orange and as much as you want)
• Cold pressed extra virgin olive oil
• 1/4 -1/2 tsp of Himalayan salt
• Organic baby Romaine lettuce

Raw Kale salad Recipe

• Wash veggies and your hands
• Chop up all ingredients in small pieces. No need to chop up the avocado.
• Put chopped up kale in large bowl
• Pour in juice from lemon, Himalayan salt and drizzle with olive oil
• Massage kale until nice and soft
• Then add in avocado and squish in (avocado, lemon and olive oil are all great for your skin! So dig in there)
• Throw in the rest of the ingredients and mix up
• Your kale salad is ready to eat:)

I like to put this salad over a bed of organic baby romaine lettuce (or baby spinach) but it can be eaten alone as well.

 Ingredients- 1 bunch of kale, 1 avocado, 2 small tomatoes, 3/4 red bell pepper, 2 inches of cucumber, 1/2 lemon, 1/2 tsp Himalayan crystal salt, drizzle of extra virgin cold pressed olive oil, bunch of romaine lettuce

  Chop up all ingredients into small pieces

  Sprinkle salt and drizzle olive oil and lemon onto kale and mix in

  Massage kale until it's a nice vibrant green color and softened up

  Add in avocado

 Just mash it in and mix it all up

  Mash until nice and creamy- if you want a few avocado chunks mash to your desire

  Add in the tomatoes, red bell peppers and cucumbers- and mix in

 Your kale salad is complete- if you'd like pour some over a bed of baby romaine lettuce

  This usually makes enough for 3 servings for me- I put the left over in a zip-lock bag and make sure all the air is out so the avocado doesn't get brown (the lemon in it also helps with this).  The first time I made it I used the remainder for a green smoothie- just added some fruit, romaine and baby spinach, and almond milk, and it's super nutritious and delicious!

Raw Kale Salad Health benefits:

Kale- One cup of kale contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.  The folic acid found in kale is a great addition to your diet if you suffer from poor hair, skin and nails. In addition, the potassium helps to promote the breakdown of lactic acid in muscles after a workout, and is a great food to help prevent muscle soreness in the recovery process.  Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.  Anti-Inflammatory properties - Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup).  Not only do kale's antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.  The high fiber content of kale lowers our cholesterol.  The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body’s detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.  With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.  Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.

Avocado- provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.  They’re irresistibly rich in flavor and, avocados also provide vital nutrients and phytochemicals.  Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.
There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.

Organic tomatoes- (they're actually a fruit) are best known for their lycopene, the most anti-cancer carotenoid (more than beta carotene), which is twice as powerful as the antioxidant Vitamin E. Tomatoes are rich in moisture, vitamins and minerals, and phytonutrients.  They are an excellent source of vitamins C, B6 and K, betacarotene, biotin, niacin, potassium, phosphorous, calcium, iron, zinc and selenium, as well as of many organic acids such as citric and malic acids which are responsible for the characteristic tomato flavor. Tomato seeds and skin are good sources of fiber, while the red flesh contains a powerful anti-oxidant, the carotenoid pigment lycopene, which provides the fruit’s red color. Lycopene in tomatoes is said to improve the skin's ability to protect against harmful UV rays. The high content of potassium and phosphorous in this red juice helps relieve the symptoms of stress, tiredness, fatigue, muscle weakness, as well as prevent muscle spasms and cramps. Tomato improves heart health by helping lower blood pressure. Not only does tomato juice has anti-oxidant and diuretic properties and improves the digestive function, it also stimulates the detoxifying function of the liver and kidneys. A carotenoid pigment found in the skin and flesh of tomatoes, may play a role in the prevention of some types of cancer, including lung, prostate and colon cancer.

Organic cucumbers- are 95% water, they keep the body hydrated and help regulate the body’s inner temperature. They also help the body flush out toxins. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.  Leave the skin on. The skin contains a good amount of vitamin C, about 10% of the daily recommended allowance. There is some research indications that cucumbers can stimulate hair growth.  They are a good source of dietary fiber. Because it is rich in potassium and magnesium, it may help to lower blood pressure. Other studies have shown that cucumbers, when eaten regularly, help to regulate uric acid, so it is great for prevention of certain kidney or bladder stones.

Organic Lemon-  is known to relieve symptoms of indigestion, such as heartburn, bloating and belching. Regular consumption of lemon juice aids the bowels and helps them to eliminate waste more efficiently, curing bowel problems such as digestion and constipation.  Lemon is a diuretic, which means it's good for people with urinary tract infections and high uric acid problems. It helps flush out all the toxins and bad bacteria to help those with arthritis or rheumatism.  It is also a fighter of throat infections, respiratory disorders, and to prevent and control diabetes. It acts as a blood purifier and cleansing agent.  Lemon is a natural antiseptic medicine, and can cure skin problems. It is known to rejuvenate your skin from within, and will create a natural healthy glow. If you juice lemons daily, you should notice a dramatic improvement in the appearance of your skin. Due to its skin enhancing qualities, lemon also acts as an anti-aging remedy and can remove wrinkles, blackheads and acne. I've made it a habit to drink a full glass of lemon water before and after bedtime...it's a great way to end and start your day!

Sweet Red Bell Peppers- are also among the most nutritious veggies, they contain power-packed antioxidant phytochemicals, beta carotene, folic acid, fiber, flavanoids,  thiamin, and Vitamins A and B6. And due to their high amounts of Vitamin C, bell peppers protect us against cataracts. They also fight against high cholesterol and help prevent blood clots, which in turn reduces our risk of strokes and heart attacks.  Red bell peppers have quite higher levels of nutrients than the green bell peppers. And unlike the green, they contain the phytonutrients lycopene, lutein and zeaxanthin. Besides its cancer-fighting abilities and heart protection, lutein fights against macular degeneration.  Contain astaxanthin, one of the most powerful anti-inflammatory nutrients in the world.

Cold pressed extra virgin olive oil- reduces the of risk of cardiovascular diseases and has shown beneficial effect on ulcers and gastritis. Using olive oil as main dressing oil helps preventing constipation and in general maintains the digestive tract in good health.  It helps to reduce blood pressure and may help in lowering cholesterol.  Olive oil eases or prevents diabetes, lessens the severity of asthma or arthritis, can possibly help in the prevention of colon cancer, moisturizes skin and slower aging process.

Organic Romaine Lettuce- while still made up mostly of water, is packed with antioxidants and fiber. The darker green the leaf, the more folic acid is present, which prevents heart disease.  It’s very low in calories. Magnesium, found in romaine lettuce, does wonders in revitalizing muscular tissues, the brain and the nerves. The chlorophyll-packed juice in lettuce is very helpful in maintaining normal hair color.  Lettuce is high in iron, which helps the formation of red blood cells. Lettuce may help in treating insomnia, acid indigestion, colitis, constipation, gout, stress and many other diseases as well.  Besides being exceptionally high in Vitamin A and Vitamin C, it is rated as excellent in Vitamin K, folate, fiber and chromium, very good in iron and phosphorus and potassium (a Vitamin B that helps lower our blood pressure), Vitamin B1 (thiamin), Vitamin B2 (riboflavin), and has plenty of Vitamin B3 (niacin), calcium, protein, and omega-3 fatty acids.   Romaine is superior in protecting our skin, eyes and immune system, and by helping to prevent our cholesterol from oxidizing, is good for our hearts. Yet it is extremely low in calories and salt, and has no fat or cholesterol. It also contains lutein and zeaxanthin.