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Oats

Written by novagiant on . Posted in Wellness.

When it comes to breakfast cereals, any type of natural oats is an excellent choice. Most unflavored oats are made from minimally processed whole grains. Oatmeal and oat bran contain a specific type of fiber called beta-glucan. This is the substance that gives oatmeal its ability to help lower cholesterol. Several types of oats are available on store shelves but each offers high-quality nutrients and beta-glucan.

Steel-cut, stone ground and rolled oats are the common oat varieties sold at the grocery store. However, their nutritional profiles are very similar. Some of the biggest differences in the types of oats come down to how you prepare the food and the resulting texture of the grain. If you prefer a hardy chewy cereal you would likely enjoy steel-cut oats. Old-fashioned and rolled oats offer a smoother texture with shorter cooking and preparation time. Any way you cut it oats are a great addition to your next meal or recipe.

Not Your Ordinary Veggie Tray

Written by novagiant on . Posted in Wellness.

When you’re asked to bring an appetizer or specifically a vegetable tray to your next gathering considering adding in a few different bright colored veggies. A typically line up for snack veggies is carrots, celery, cherries tomatoes, and broccoli. While these are very nutritious and great options for a snack, there are also some other colorful foods you could add to the selection.

• Consider thinly sliced beets. Spring beets come in many different varieties. When you cut a raw beet in thin pieces it can provide a crunchy option for dips and hummus.

• Jicama is a slightly sweet unique vegetable that has a celery-like consistency.

• Heirloom cherry tomatoes are a great summer option. They come in different shapes and multiple colors to liven up a vegetable platter.

• Asparagus often gets overlooked when it comes to veggies that can be eaten raw. However thin asparagus stalks are a perfect anytime snack choice.

• Endive leaves are a delightful crunchy option for creamy dips and scooping guacamole.

Don’t limit yourself to a store-bought veggie tray. Selecting your own produce allows your offering to be more nutritious, colorful and fresh.

Easy Homemade Bread

Written by novagiant on . Posted in Wellness.

This bread recipe requires no kneading and no fancy equipment. It has four simple ingredients for delicious crusty bread.

3 cups all-purpose flour
2 teaspoons salt
1 teaspoon instant yeast
1 1/2 cups water (at room temp)

Place flour, salt and yeast in a mixing bowl. Stir dry ingredients together. Add room temperature water and stir to evenly distribute. A lumpy dough ball will form. Cover the mixing bowl with plastic wrap and let it sit overnight. About 12 to 18 hours is best. When you’re ready to bake the bread sprinkle flour on top of the dough. Gently shape dough into a loaf while lightly coating with flour because dough will be sticky. Transfer dough to a greased casserole dish or baking pan. Let dough rest again in the baking dish while you preheat oven to 400 degrees. Bake uncovered for about 30 to 35 minutes or until loaf is golden brown on the edges. Let cool for 5 minutes. Bread is delicious served warm with organic butter or olive oil and aged balsamic vinegar.

Making the Most of Pumpkin Season

Written by novagiant on . Posted in Wellness.

Pumpkin centric recipes are a theme this time of year. From lattes to bread and soup to casseroles, pumpkin becomes a staple ingredient in October. The beautiful thing about pumpkin is its versatility and its nutritional value. Pumpkin offers vitamin C, vitamin A and potassium which have multiple heart health benefits and the ability to help lower blood pressure.

Easy and delicious ways to add pumpkin to your diet is by adding roasted pumpkin chunks to veggie dishes or casseroles. Pumpkin seeds also go great atop salad, yogurt and smoothie bowls. Desserts flavored with pumpkin aren’t necessarily the best way to add nutrients to your meal plan. However, using pumpkin purée as a substitute for butter or oil in baked goods is a great way to incorporate vegetables to smoothies or sweet breads.

Smoothie Combinations

Written by novagiant on . Posted in Wellness.

Making the perfect smoothie requires the right ratio of produce, protein and healthy fats. When you’re making a smoothie that will serve one here is a good guide.

  • 1 cup of your favorite fruit. Fresh or frozen. If you use frozen you likely won’t need to add ice.
  • 3/4 cup of liquid. Milk, almond milk, coconut water, and yogurt are great options. I think it’s wise to skip or limit fruit juices because it adds a lot of extra sugar and calories.
  • 1 Tablespoon of healthy fats. Such as avocado, chia seeds, milled flax seeds, and nuts add nice texture and nutrition to a smoothie.
  • Extra boost of vitamins and minerals – add a handful of greens such spinach or chopped kale. Other boosters can be a small scoop of protein powder or a few tablespoons oats can add extra fiber.

Five Ways to Enjoy Peaches

Written by novagiant on . Posted in Wellness.

Enjoying fresh seasonal fruit can offer your body a wide range of vitamins and minerals. Now is the time to purchase peaches, nectarines, and plums. These delightful and juicy fruits provide your body anti-inflammatory properties and help lower cholesterol levels. Peaches are a particularly versatile fruit. Not only are they a great addition to a salad, but they can also be used in sandwiches, soups, and salsas. Here are 5 unique ways to enjoy peaches.

  1. Add peaches to avocado toast. Toast up your favorite whole grain bread then add avocado slices and ripe peach slices. This makes for a sweet and savory meal.
  2. Peach and goat cheese snack. Ripe peach slices with a little Clearly Organic honey, goat cheese can make a delicious healthy snack or a great appetizer for your next outdoor cookout.
  3. Summer chilled soup. Add peach chunks to your favorite gazpacho recipe or replace the traditional tomato base with peaches.
  4. Grilled cheese sandwich with brie and peach slices. You can add a sweet summer twist to a grilled cheese if you add peach slices, brie, and a little sweet basil.
  5. Peach sweet bread. Peach chunks are a delightful addition to a loaf of sweet bread, pancakes, and waffles.

Portion Control

Written by novagiant on . Posted in Wellness.

No matter what kind of meal plan someone follows they likely won’t see results unless they enjoy foods in the right portion size. Controlling portions is much easier said than done. The most logical way to keep portions in check is to weigh and measure your food. However, that’s tedious and pretty unsustainable for most people. Here are two simple tips to control your portion sizes.

  1. Watch your toppings. Ketchup, barbecue sauce, salad dressing, oil and mayonnaise can add on extra calories. Dish out these condiments in a reasonable amount. Then put them back in the refrigerator. By doing this we can save added fat, calories and sugar. This is a small change that can pay off in the long run.
  2. Add extra produce. Most dietitians recommend making half your plate vegetables, one-quarter protein and the other quarter fiber-rich carbohydrates. This rule of thumb adds more volume to your plate and more nutrients helping you feel full and satisfied.

Fresh Strawberry Cupcakes

Written by novagiant on . Posted in Wellness.

1½  cups all-purpose flour, sifted

½  teaspoon baking powder

½  teaspoon baking powder

¼  teaspoon baking soda

¼  teaspoon salt

½  cup butter, softened

¾  cup Clearly Organic Sugar

1 Clearly Organic Egg

2 Clearly Organic Egg Whites

1/3 cup fresh strawberry purée (or mashed fresh strawberries)

¼ cup buttermilk

1 teaspoon Clearly Organic Pure Vanilla Extract

¾ cup diced fresh strawberries

¼ cup diced fresh strawberries, to use as toppings (optional)

1 container of whipped topping (optional)

Preheat oven to 350 degrees. Spray a 12-count muffin pan with Clearly Organic cooking spray, being sure to coat all sides. Sift flour into a mixing bowl then add baking powder, baking soda, and salt. Gently stir then set aside. Using an electric mixer blend together butter and sugar until fluffy, stopping to scrape the sides as needed. When butter and sugar mix is fluffy add one egg, then blend with mixer again. Add two egg whites and continue blending with mixer. Place buttermilk, fresh strawberry purée, and vanilla into mixture. Then use a spoon to gently stir until distributed. Add half the flour and stir until just combined. Add remaining flour and gently stir until evenly distributed. Fold in berries to the batter. When contents are evenly distributed divide batter among 12 muffin cups. Bake in preheated oven for 20-25 minutes.

Allow cakes to completely cool before adding any additional topping. Strawberry cupcakes go great with whipped topping and a few fresh strawberries.

Five Health Benefits of Berries

Written by novagiant on . Posted in Wellness.

The best part of enjoying berries on a daily basis is that they can be eaten right out of the carton, no preparation required. Just give your berries a good rinse and they can stand alone as a delicious snack or side dish. Berries such as blueberries, blackberries, and strawberries can also be added to a variety of recipes to provide a sweet and nutritious addition. Most types of berries are considered superfoods. They offer a host of health benefits ranging from disease-fighting antioxidants to anti-aging properties. Here are five health benefits of berries.

  1. Berries have a rich color provided by anthocyanins. These compounds help fight cancer, some metabolic diseases, and diabetes. Anthocyanins also help improve visual ability.
  2. For their size, berries contain a high concentration of fiber. Fiber provides countless digestive health benefits while also aiding in weight loss.
  3. Berries can help reduce inflammation caused by stress and a sedentary lifestyle. The antioxidants in berries may help reduce inflammatory markers decreasing the risk of heart disease.
  4. Strawberries have been shown to help reduce cholesterol levels. LDL cholesterol can be decreased by consuming berries on a daily basis with exercise. This also helps reduce the risk of heart disease.
  5. Berries are low in calories but high in flavor. Therefore, they are a great food to incorporate on any weight management plan.

Homemade Hamburgers

Written by novagiant on . Posted in Wellness.

2 pounds of grass-fed ground beef
1 egg, beaten such as a Clearly Cage-Free Egg
3/4 cup panko bread crumbs
1/4 cup onion, finely chopped
3 tablespoons evaporated milk
1/4 teaspoon Clearly Organic Paprika
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon Clearly Organic Ground Pepper
8 bakery fresh hamburger buns

In a large bowl mix ground beef, egg, bread crumbs, onion, evaporated milk, paprika, garlic, salt, and pepper. Mix contents with your hands then form hamburger into 8 patties. Preheat and lightly oil grill grates. Grill patties for 5 minutes on each side, or until the meat has reached the desired doneness. Serve on a bakery fresh bun with all your favorite toppings.