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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.

The Importance of Produce

Written by novagiant on . Posted in Wellness.

June is Fresh Fruit and Vegetable Month. According to the Centers of Disease Control and Prevention (CDC) only 1 in 10 Americans consumes the recommended daily requirement for fruit and vegetables. It’s recommended that adults consume 1.5 to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. Multiple studies show that eating a diet rich in produce can significantly reduce the risk of type 2 diabetes, heart disease, obesity, and some cancers. Fruits and veggies also provide lots of fiber, essential vitamins, and minerals plus disease-fighting antioxidants.

Here are three easy ways to start enjoying more produce on a daily basis:

  1. Try to eat a fruit or vegetable at every meal and snack.
  2. Keep yourself well stocked with produce. As you make a grocery list, plan to purchase salad ingredients for the week or buy extra frozen veggies if you won’t be able to grocery shop on a weekly basis.
  3. Look for local fruits and vegetables from your local grocer. The summer months provide a great opportunity to enjoy seasonal favorites.

Search for produce based recipes on our site: memphiscashsaver.com/category/recipes/

Health Benefits of Garlic

Written by novagiant on . Posted in Wellness.

For many years, garlic has been used in Mediterranean, Italian, and Chinese cooking because of its fragrant aroma and delicious flavor. Garlic not only delivers a savory taste but it has long been used for its medicinal properties. Studies show that garlic can help reduce LDL cholesterol levels which can reduce the risk of heart disease. It’s also notable that garlic contains a high concentration of antioxidants and nutrients that can assist in boosting your immune system while also helping ward off brain conditions like dementia.

The best way to reap the most beneficial nutritional properties from garlic is by chopping or crushing the garlic clove after removing it from the garlic bulb.  A mechanical garlic press can make this process simple and easy. Crushed garlic is very delicious cooked into a stir fry, mixed in a salad dressing or used as a marinade. It’s also easy to roast a whole bulb of garlic. Then you can have a hearty stock of fragrant caramelized garlic ready to use in a variety of recipes. Roasted garlic helps jazz up roasted veggies, mashed potatoes, a green salad or scrambled eggs. If you love garlic consider adding more of this healthy and delicious food to your meal plan.

Here is a recipe for Easy Roasted Garlic:

2 garlic bulbs
Clearly Organic Olive oil
Salt and pepper

Preheat oven to 400 degrees. Cut the head off of each garlic bulb to expose most of the garlic cloves. Drizzle with olive oil and sprinkle with salt and pepper. Place bulbs cut side down on a piece of foil. Secure foil around garlic bulbs. Then roast in a preheated oven for 35 to 40 minutes. Garlic skins will turn golden brown and the cloves will become tender.

Shrimp Scampi

Written by novagiant on . Posted in Wellness.

2 Tablespoons Clearly Organic Butter

2 Tablespoons Clearly Organic Olive Oil

3 garlic cloves garlic, minced

1/2 teaspoon Clearly Organic Dried Basil

1/2 teaspoon Clearly Organic Dried Parsley

1 lb shrimp, peeled and deveined

For the sauce:

1/2 cup dry white wine

1 lemon, juiced

1/4 teaspoon salt

1/4 teaspoon Clearly Organic Ground Pepper

2 Tablespoons Clearly Organic Butter

2 Tablespoons Clearly Organic Olive Oil

Melt 2 Tablespoons butter and 2 Tablespoons olive oil in a large skillet over medium heat. Add fresh garlic, dried basil and parsley. Cook for about two minutes then add shrimp. Stir to distribute butter and seasoning. Cook shrimp until pink, stirring occasionally. Remove shrimp from skillet and place in a bowl. 

For the scampi sauce add white wine, and juiced lemon to the skillet. Heat over medium-high heat until the contents come to a boil. Add 2 Tablespoons butter, 2 Tablespoons olive oil, salt, and pepper. Cook ingredients together over medium heat for 5 minutes. Then add shrimp and seasoning to the skillet and stir to combine. Cook for one minute together stirring continuously. 

Let contents cool then serve warm over a bed of pasta, rice or mixed greens.

It’s Grilling Season

Written by novagiant on . Posted in Wellness.

Firing up the grill helps many people relax and reconnect with the outdoors. Grilling can help produce a simple yet flavorful meal. It doesn’t require any high-tech gadgets, but a few tips and tricks can help make your outdoor experience even more delicious. Grilling season is usually synonymous with a good old-fashioned hamburger.

Here are three tips for making a juicy burger on the grill:

  1. Use quality ingredients such as Clearly Organic Black Peppercorn, kosher salt, fresh roasted garlic, herbs, and caramelized onions.
  2. A little topping goes a long way. Adding bacon, avocado or fresh tomatoes on top of your hamburger patty adds a lot of zip.
  3. Quality burgers need a quality bun. Choose a fresh bakery made bun.

Here are four simple grilling tips. Whether you’re using a charcoal grill or a gas grill, these principles can still apply:

  1. Allow time for your grill to preheat. Let the grill get hot enough for you to be able to hold your hand over it for two seconds, but need to pull away after that.
  2. Allow time to sear. Searing helps lock in the meats’ juices. Flipping your meat or veggies too often can result in a dry product.
  3. Save marinade to brush on while the meat is cooking. If you marinate chicken, fish or pork, save some of the valuable juice to brush on while the protein cooks.
  4. A fun food to grill is sliced lemon. They can add a delightfully sweet and smoky flavor to fish, pork, chicken and grilled vegetables.