Sweet Potato Spinach Frittata

Sweet Potato Spinach Frittata

by | Jul 11, 2024 | Breakfast, Health & Wellness, Recipes

Two Glasses with Detox Green Smoothie

A Nutrient-Packed Dish for Radiant Skin and Overall Wellness

Discover a delicious and nutritious way to elevate your health with our Sweet Potato Spinach Frittata. This dish is brimming with ingredients that promote glowing skin and offer a myriad of other health benefits.

Not only is it a treat for your taste buds, but it also supports your well-being from the inside out.

Glowing Skin

Your skin’s health is closely linked to what you eat, and this frittata is crafted to enhance your skin’s natural radiance. Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. This vitamin is vital for skin repair and regeneration, helping maintain a smooth, youthful appearance. Sweet potatoes also contain antioxidants that protect the skin from free radical damage and premature aging.

Spinach, another star ingredient, is packed with vitamins and minerals essential for healthy skin. It provides vitamin C, crucial for collagen production, which keeps your skin firm and reduces the appearance of fine lines and wrinkles. Additionally, spinach is a good source of vitamin E, an antioxidant that shields the skin from oxidative stress.

Eggs, included in this frittata, offer high-quality protein necessary for skin repair and rejuvenation. They also contain biotin, a B vitamin that supports skin health by promoting cell growth and maintaining skin moisture. Olive oil, used in cooking the frittata, is a fantastic source of vitamin E and healthy fats, further supporting skin hydration and health.

Heart Health

Heart health is another significant benefit of this Sweet Potato Spinach Frittata. The monounsaturated fats from the olive oil help reduce levels of ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol, crucial for maintaining healthy cholesterol levels and reducing the risk of heart disease.

The fiber content from the sweet potatoes and spinach also plays a vital role in heart health. Fiber helps to lower cholesterol levels and supports a healthy heart by reducing the risk of heart disease. Including these heart-healthy ingredients in your diet makes this frittata an excellent choice for those aiming to support their cardiovascular health.

Digestive Health

A healthy digestive system is essential for overall well-being, and this frittata is packed with fiber to keep your digestion running smoothly. The sweet potatoes and spinach contribute significantly to the high fiber content of this recipe, adding bulk to the diet and helping to prevent constipation while promoting regular bowel movements.

Eggs provide protein, supporting the growth and repair of the gut lining, which is vital for maintaining a healthy digestive tract. Olive oil aids digestion by promoting the absorption of fat-soluble vitamins and reducing inflammation in the gut.

Immune System Support

Supporting your immune system is key to maintaining overall health, and this Sweet Potato Spinach Frittata is packed with immune-boosting ingredients. Spinach is an excellent source of vitamin C, a powerful antioxidant that helps protect your body against free radicals and supports a healthy immune system. Vitamin C is also crucial for the production of white blood cells, essential in fighting off infections.

Garlic, included in this recipe, has been shown to boost the immune system and help combat illness. It contains compounds like allicin, which have antimicrobial properties and can enhance immune function. Sweet potatoes also provide vitamin A, which supports immune function by maintaining the health of the skin and mucous membranes, the body’s first line of defense against pathogens.

Conclusion

Incorporating this Sweet Potato Spinach Frittata into your diet is a delicious and effective way to support your skin, heart, digestive, and immune health. The combination of nutrient-rich ingredients provides a variety of health benefits, making it a perfect addition to a balanced diet. Enjoy this frittata as a hearty breakfast, a light lunch, or a satisfying dinner. Your body and skin will thank you for it!

Sweet Potato Spinach Frittata

Start your day with this nutritious Sweet Potato Spinach Frittata!
Print Recipe Pin Recipe
Total Time 25 minutes

Ingredients
  

  • 1 tbsp Extra Virgin Olive Oil
  • 1 1/2 Sweet Potato (medium, peeled and cut into small cubes)
  • 3 cups Baby Spinach (chopped)
  • 4 Eggs (whisked)
  • Sea Salt & Black Pepper (to taste)
  • 2 cups Egg Whites

Notes

Method:
  1. Preheat the oven to 400°F (204°C).
  2. Heat the oil in a cast-iron skillet (or another oven-safe pan) over medium heat. Add the sweet potato and cook, stirring occasionally, for about 10 minutes or until the potatoes are just tender. Add the spinach and stir until wilted.
  3. Season the whisked eggs with salt and pepper then pour the eggs into the pan with the vegetables and let the eggs cook for about 30 seconds or until they just begin to set before gently stirring with a spatula to ensure the vegetables are well incorporated into the eggs. Transfer the skillet to the oven.
  4. Bake for 10 to 12 minutes or until the eggs have set and are firm to the touch in the center of the pan. Let it sit for about five minutes before cutting into wedges. Serve and enjoy!

Avocado and Berry Salad

Avocado and Berry Salad

by | Jul 11, 2024 | Health & Wellness, Lunch, Recipes

Two Glasses with Detox Green Smoothie
If you’re looking for a delicious way to nourish your skin and improve your overall health, this Berry Avocado Salad is the perfect choice.

Packed with skin-loving ingredients and a host of other health benefits, this recipe is not only a treat for your taste buds but also a boon for your well-being.

Glowing Skin

Your skin is a reflection of your internal health, and this salad is designed to support and enhance your skin’s natural glow.

The avocados in this recipe are rich in healthy monounsaturated fats, which help to keep your skin moisturized and supple. These fats also support the absorption of fat-soluble vitamins, such as vitamin E, a powerful antioxidant that protects your skin from oxidative damage.

The berries in this salad, including strawberries and blackberries, are packed with vitamin C, which is crucial for collagen production. Collagen is a protein that provides structure to your skin, keeping it firm and reducing the appearance of fine lines and wrinkles. The antioxidants in berries also help to neutralize free radicals, which can damage skin cells and accelerate aging.

Additionally, the olive oil used in the dressing is a fantastic source of vitamin E and other antioxidants, further supporting skin health. The mixed greens provide a variety of vitamins and minerals that contribute to a radiant complexion.

Heart Health

Heart health is another major benefit of this Berry Avocado Salad. The monounsaturated fats from the avocado and olive oil are known to reduce levels of ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol. This balance is crucial for maintaining healthy cholesterol levels and reducing the risk of heart disease.

The fiber content from the mixed greens, strawberries, blackberries, and avocado also plays a significant role in heart health. Fiber helps to lower cholesterol levels and promotes a healthy heart by reducing the risk of heart disease. The inclusion of heart-healthy ingredients in this salad makes it a great choice for those looking to support their cardiovascular health.

Digestive Health

A healthy digestive system is essential for overall well-being, and this salad is packed with fiber to keep your digestion running smoothly. The mixed greens, strawberries, blackberries, and avocado all contribute to the high fiber content of this recipe. Fiber adds bulk to the diet, helping to prevent constipation and promoting regular bowel movements.

Another star ingredient in this recipe is kombucha, a fermented beverage known for its probiotic content. Probiotics are beneficial bacteria that support a healthy gut microbiome. A balanced gut microbiome is essential for efficient digestion, nutrient absorption, and overall digestive health. By including kombucha in the dressing, this salad not only adds a unique flavor but also boosts your gut health.

Immune System Support

Supporting your immune system is crucial for maintaining overall health, and this Berry Avocado Salad is packed with immune-boosting ingredients. Strawberries and blackberries are excellent sources of vitamin C, a powerful antioxidant that helps protect your body against free radicals and supports a healthy immune system. Vitamin C is also essential for the production of white blood cells, which are key players in fighting off infections.

Garlic, another ingredient in this recipe, has been shown to boost the immune system and help fight off illness. It contains compounds like allicin, which have antimicrobial properties and can enhance the function of the immune system.

Conclusion

Incorporating this Berry Avocado Salad into your diet is a delicious and effective way to support your skin, heart, digestive, and immune health. The combination of nutrient-rich ingredients provides a variety of health benefits, making it a perfect addition to a balanced diet. Enjoy this salad as a light lunch, a refreshing side dish, or a vibrant addition to any meal. Your body and skin will thank you for it!

Berry Avocado Salad

Try this refreshing Berry Avocado Salad for a burst of flavor and nutrition!
Print Recipe Pin Recipe
Servings 2

Ingredients
  

  • 2 tbsp  Extra Virgin Olive Oil
  • 1 1/2 fl oz Kombucha (berry flavored)
  • 2 tbsp  Shallot (finely chopped)
  • 1/4 tsp Raw Honey
  • Sea Salt & Black Pepper (to taste)
  • 4 cups Mixed Greens
  • 1 cup Strawberries (chopped)
  • 1/2 cup Blackberries
  • 1 Avocado (medium, cubed)

Notes

Instructions:
  1. In a small bowl or jar, whisk together the oil, kombucha, shallot, garlic powder, honey, salt, and pepper.
  2. Add the mixed greens, strawberries, blackberries, and avocado to a large bowl. Add the dressing and mix to combine. Serve and enjoy!

Pistachio Crusted Salmon

Pistachio Crusted Salmon

by | Jul 1, 2024 | Dinner, Health & Wellness, Recipes

Two Glasses with Detox Green Smoothie

Pistachios, salmon, and pine nuts stand out for their exceptional health benefits. Each of these foods brings unique nutritional advantages as well as packing a delicious punch, making them excellent choices for a balanced and health-conscious diet.

Pistachios: The Heart-Healthy Snack

Pistachios are not only delicious but also packed with nutrients that promote heart health.

Rich in monounsaturated fats, these nuts help lower bad cholesterol levels, reducing the risk of cardiovascular diseases. They are also a good source of protein, fiber, and antioxidants, including vitamin E and polyphenols, which protect cells from damage. In one 2010 study, people who ate either one or two servings of pistachios per day for 4 weeks had greater levels of two antioxidants, lutein and vitamin E, compared with those who did not eat pistachios. (1)

Furthermore, two of the most abundant groups of antioxidants in pistachios — polyphenols and tocopherols — may help protect against cancer and heart disease. (2,3)

Moreover, pistachios have a low glycemic index, making them a suitable snack for maintaining stable blood sugar levels. According to one review of 11 studies, regular consumption of pistachios may be linked to a reduction in body mass index. However, the review also noted that pistachios were not associated with changes in body weight or belly fat. (4)

Another 24-week study in participants with excess weight showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 centimeters) more from their waistline than those who did not eat pistachios. (5)

Salmon: The Omega-3 Champion
Salmon is high in omega-3 fatty acids, essential for heart and brain health. These healthy fats reduce inflammation, lower blood pressure, and decrease the risk of chronic diseases like heart disease and arthritis. Generally, most health organizations recommend that healthy adults get a minimum of 2.5g–1g of combined EPA and DHA per day. (6) Farmed salmon has 2.3 grams of omega-3, while the same portion of wild salmon contains 2.2 grams of omega 3.

Additionally, salmon is a great source of vitamins B12 and D, and minerals such as selenium. Regular consumption of salmon supports muscle health, boosts the immune system, and enhances cognitive function. This is in part due to its high protein intake as a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein.

Salmon contains the antioxidant astaxanthin which is responsible for the orange hue of the fish. Research suggests that astaxanthin may reduce inflammation, decrease oxidative stress, and protect against the buildup of fatty plaque in the arteries, which could potentially reduce the risk of heart disease. (7)

Pine Nuts: The Tiny Nutrient Powerhouse
Pine nuts, though small, are rich in healthy fats, protein, and dietary fiber, contributing to satiety and weight management. Pine nuts are also an excellent source of magnesium, which plays a crucial role in energy production, bone health, and regulating blood sugar levels as well as managing stress, anxiety and sleep issues.

Furthermore, they contain pinolenic acid, which may help reduce appetite and promote heart health by lowering LDL cholesterol levels. Pinolenic acid may help lower LDL cholesterol levels in the blood. Rat studies have suggested that pinolenic acid causes the liver to take up and metabolize more LDL cholesterol from the blood. (8)

Incorporating this easy and delicious pistachio and pine crusted, salmon, into your diet is simple and versatile.

References

  1. https://jn.nutrition.org/article/S0022-3166(22)07079-1/fulltext).
  2. https://pubmed.ncbi.nlm.nih.gov/26148925/
  3. https://pubmed.ncbi.nlm.nih.gov/28990504/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7447407/.
  5. https://pubmed.ncbi.nlm.nih.gov/24377454/).
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4537707/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723678/
  8. https://pubmed.ncbi.nlm.nih.gov/15357026/

Pistachio Crusted Salmon

Pistachios, salmon, and pine nuts stand out for their exceptional health benefits. Each of these foods brings unique nutritional advantages as well as packing a delicious punch, making them excellent choices for a balanced and health-conscious diet.
Print Recipe Pin Recipe
Prep Time 30 minutes
Servings 4

Ingredients
  

  • 1/2 cup Pistachios (removed from shell)
  • 1/4 tsp Sea Salt
  • 1 1/4 cup Pine Nuts
  • 1 Garlic (clove, minced)
  • 2 cups Parsley (chopped)
  • a/4 cup Extra Virgin Olive Oil
  • 1 Lemon (Juiced)

Notes

Directions
  1. Preheat oven to 375ºF (191ºC). Line a baking sheet with parchment paper.
  2. Place pistachios and sea salt in a blender and pulse just until coarse but not into a fine powder. (Do not over process!)
  3. Lay fillets on the baking sheet and coat with the pistachio mixture. Place in the oven and bake for 15 minutes or until fish flakes with fork.
  4. Meanwhile, create your pesto by combining the pine nuts, garlic, parsley, olive oil and lemon juice in the food processor. Blend until smooth and transfer to a jar.
  5. Remove the salmon from the oven. To serve, plate the salmon and add a spoonful of pistachio pesto and garnish with a lemon wedge. Enjoy!

Mango, Avocado Salsa

Mango, Avocado Salsa

by | Jul 1, 2024 | Health & Wellness, Recipes

Two Glasses with Detox Green Smoothie

Mango and avocado, two fruits celebrated for their rich flavors and versatility, also offer an array of health benefits that make them valuable additions to a balanced diet. They are packed with flavour, bright colours making it a feast for the eyes and the taste buds.

Mango: The King of Fruits

Often referred to as the “king of fruits,” mangoes are not just delicious but also packed with nutrients. Here are some key health benefits:

  1. Rich in Nutrients: Mangoes are a powerhouse of vitamins, particularly vitamin C (1 cup of mango equates to 76% of your daily vitamin C needs), which boosts the immune system, and vitamin A (1 cup is 25% of your daily needs), essential for eye health. They also contain folate, vitamin E, and several B vitamins.
  2. Antioxidant Properties: Mangoes are high in antioxidants like quercetin, beta-carotene, and mangiferin, which help combat oxidative stress and reduce the risk of chronic diseases, including heart disease and cancer.
  3. Digestive Health: The fruit is rich in dietary fiber (1 cup contains 3 grams of fiber), which aids in digestion and helps prevent constipation. Mangoes also contain enzymes such as amylases that improve digestion by breaking down complex carbohydrates.
  4. Skin Health: The vitamins and antioxidants in mangoes promote healthy, glowing skin. Vitamin C, in particular, aids in collagen production, which can help maintain skin elasticity and reduce signs of aging.
  5. Heart Health: The fiber, potassium, and magnesium in mangoes contribute to heart health by helping to control blood pressure and cholesterol levels.

Avocado: The Nutrient-Dense Superfood

Avocados are renowned for their creamy texture and mild flavor, but their health benefits are what truly set them apart:

  1. Healthy Fats: Avocados are rich in fats in fact one avocado contains 30 grams of healthy monounsaturated fats, particularly oleic acid, which is heart-healthy and can help reduce bad cholesterol levels while maintaining good cholesterol.
  2. Nutrient-Rich: They are loaded with vitamins and minerals, including vitamins K (35% of DV), C (22% of DV), E (28% of DV), and several B vitamins, as well as potassium (21% of DV), which is essential for blood pressure regulation.
  3. High in Fiber: Avocados are an excellent source of dietary fiber, with 1 avocado containing 14 grams of fiber. This will ais in digestion, helps maintain a healthy weight, and reduces the risk of several chronic diseases.
  4. Boosts Sexual function: Rich in healthy fats, vitamin B6, and potassium, all of these can positively affect overall libido and natural lubrication.
  5. Antioxidant and Anti-Inflammatory Properties: They contain lutein and zeaxanthin, antioxidants that are crucial for eye health. Additionally, their anti-inflammatory properties can help reduce the risk of arthritis and overall pain.
  6. Blood Sugar Regulation: The healthy fats and fiber in avocados can help stabilize blood sugar levels, making them a good choice for people with diabetes.
  7. Weight loss: In a study that included 345 people, it was found that fiber intake was the most influential predictor of body weight, independent of calorie and macronutrient intake (1).Plus, a number of studies have associated avocado intake with weight loss, improved satiety, and decreased abdominal fat. (2,3,4)
  8. Bone Health: With high levels of vitamin K, avocados support bone health by enhancing calcium absorption and reducing the excretion of calcium in the urine.

Incorporating mangoes and avocados in this quick and refreshing salsa is a simple great summer treat to top of chicken fish or shrimp, from boosting your immune system and improving skin health to supporting heart health and aiding digestion. 

 

References

  1. https://pubmed.ncbi.nlm.nih.gov/31174214/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6578444/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471050/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160/

Mango, Avocado Salsa

Mango and avocado, two fruits celebrated for their rich flavors and versatility, also offer an array of health benefits that make them valuable additions to a balanced diet. They are packed with flavour, bright colours making it a feast for the eyes and the taste buds.
Print Recipe Pin Recipe
Prep Time 15 minutes
Servings 4

Ingredients
  

  • 1 Avocado
  • 1 Mango
  • Cilantro
  • 1/4 Chopped Red Onion
  • Juice Of One Lime
  • Salt and Pepper

Notes

Directions 
  • Chop up mango and avocado into cubes and put into a bowl toss in chopped cilantro, lime juice and salt and pepper to taste and mix with a spoon.
  • The refreshing and flavourful salsa can be added to fish, shrimp or chicken or have on top of corn chips.

Blended Salty Watermelon Mocktail

Blended Salty Watermelon Mocktail

by | May 7, 2024 | Drink, Health & Wellness, Recipes

Two Glasses with Detox Green Smoothie
With just 4 simple ingredients and 3 minutes of your time, you can transport yourself to a paradise of flavor and wellness with our revitalizing Blended Salty Watermelon Mocktail.

Imagine the refreshing taste of coconut water mingling with the juicy sweetness of seedless watermelon, accentuated by the zingy burst of lime juice and a subtle hint of sea salt. Each sip is not just a treat for your taste buds but also a nourishing boost for your body.

This mocktail isn’t just a beverage; it’s an experience—a moment of pure indulgence that leaves you feeling refreshed and rejuvenated. Whether you’re lounging by the pool, hosting a backyard barbecue, or simply seeking a midday refreshment, this mocktail is the perfect companion. Plus, with its array of health benefits, including hydration, antioxidants, vitamin C, and electrolyte replenishment, you can feel good about sipping on this guilt-free delight.

So why not elevate your beverage game and add this Blended Salty Watermelon Mocktail to your recipe repertoire? It’s a simple yet sensational way to elevate any occasion, leaving you craving more with each delicious sip. Cheers to your health and happiness!

Blended Salty Watermelon Mocktail

Savor a refreshing Blended Salty Watermelon Mocktail: blend coconut water, seedless watermelon, lime juice, and a hint of sea salt. Cheers in 3 mins!
Print Recipe Pin Recipe
Prep Time 3 minutes
Servings 1

Ingredients
  

  • 1/2 cup Coconut Water
  • 1/4 Seedless Watermelon (small, chopped)
  • 2 tbsps Lime Juice
  • 1/16 tsp Sea Salt

Notes

Instructions
Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy!

Banana Coconut Ice Cream

Banana Coconut Ice Cream

by | Apr 23, 2024 | Dessert, Health & Wellness, Recipes

Two Glasses with Detox Green Smoothie
In the realm of nutrition, certain foods stand out not only for their delicious taste but also for their remarkable health-promoting properties. Two such ingredients, coconut milk and bananas, have been revered for centuries for their nourishing qualities and are celebrated in culinary traditions worldwide. Let’s delve into the myriad health benefits offered by these natural wonders.

A great way to include these foods together is in ice cream. This is a great 2 ingredient recipe that provide a dairy free options for people and especially kids that can not manage the protein casein found in dairy products.

This refreshing dessert or after school treat is not only gluten free and dairy free but comes with a whole host of benefits.

  1. Nutrient-Rich Coconut Milk:

Derived from the flesh of mature coconuts, coconut milk is a creamy, flavorful liquid that boasts an impressive nutritional profile:

  • Medium-Chain Triglycerides (MCTs): Coconut milk is rich in medium-chain fatty acids, particularly lauric acid, which is known for its antimicrobial and anti-inflammatory properties. MCTs are also readily absorbed by the body and serve as a quick source of energy.
  • Vitamins and Minerals: Coconut milk contains essential nutrients such as iron, magnesium, potassium, and vitamins C, E, and B-complex vitamins, contributing to overall health and vitality.
  • Antioxidants: Loaded with antioxidants like phenolic compounds and flavonoids, coconut milk helps combat oxidative stress and inflammation, thereby supporting immune function and reducing the risk of chronic diseases.
  1. The Versatile Banana:

Bananas are one of the most beloved fruits worldwide, and for good reason—they’re not only delicious but also packed with health benefits:

  • Rich in Potassium: Bananas are renowned for their high potassium content, a vital mineral that plays a crucial role in maintaining heart health, regulating blood pressure, and supporting proper muscle function.
  • Dietary Fiber: A single banana contains a significant amount of dietary fiber, promoting digestive health, regulating bowel movements, and aiding in weight management by promoting feelings of fullness.
  • Vitamins and Antioxidants: Bananas are a good source of vitamin C, vitamin B6, and various antioxidants like dopamine and catechins, which help combat free radical damage and reduce the risk of chronic diseases.

Health Benefits of Coconut Milk and Bananas:

  1. Heart Health: Both coconut milk and bananas contribute to heart health by supporting healthy blood pressure levels and reducing the risk of cardiovascular diseases. The potassium content in bananas and the MCTs in coconut milk play pivotal roles in maintaining optimal heart function.
  2. Digestive Wellness: The fiber content in bananas promotes regularity and aids in digestive health, while the medium-chain fatty acids in coconut milk possess antimicrobial properties that support gut health and may help prevent digestive disorders.
  3. Energy Boost: Thanks to their nutrient-rich composition, coconut milk and bananas provide a natural source of sustained energy, making them ideal choices for pre- or post-workout snacks or as ingredients in smoothies and energy bars.
  4. Immune Support: The vitamins, minerals, and antioxidants found in coconut milk and bananas bolster the immune system, helping the body defend against infections and illnesses.

Banana Coconut Ice Cream

A great way to include these foods together is in ice cream. This is a great 2 ingredient recipe that provide a dairy free options for people and especially kids that can not manage the protein casein found in dairy products. This refreshing dessert or after school treat is not only gluten free and dairy free but comes with a whole host of benefits.
Print Recipe Pin Recipe
Total Time 1 hour 30 minutes
Servings 6

Ingredients
  

  • 1 + 1/2 cups Canned Coconut Milk (full fat)
  • 5 Banana (sliced and frozen)

Notes

Directions
  1. Add all ingredients into a blender and blend until smooth. Occasionally turn the blender off and scrape down the sides if needed.
  2. Scoop into bowls and enjoy immediately as soft serve or for firmer ice cream, transfer to a baking pan and freeze for at least 1.5 hours before scooping.