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.
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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!
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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.
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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.
 

Cashew Nut Butter Pancake

Cashew Nut Butter Pancake

by | Apr 23, 2024 | Recipes

Two Glasses with Detox Green Smoothie

In recent years, the culinary world has witnessed a delightful fusion of flavors and health consciousness. One such innovation is the cashew egg pancake, a delightful amalgamation of the nutritional powerhouses, cashews, and eggs.

Beyond its delectable taste, this pancake offers a myriad of health benefits, owing to the rich nutritional profiles of its key ingredients. Let’s delve into the health benefits of cashews and eggs and understand how they contribute to the goodness of this dish.

Cashews: Nature’s Nutrient Treasure Cashews are not just a delicious snack; they are packed with essential nutrients that promote overall well-being. Here are some of the health benefits they offer:

  1. Heart Health: Cashews are abundant in monounsaturated fats, which are heart-healthy fats that help reduce the risk of cardiovascular diseases by lowering bad cholesterol levels (LDL) and increasing good cholesterol levels (HDL).
  2. Rich in Minerals: Cashews are an excellent source of essential minerals such as magnesium, zinc, phosphorus, and copper. These minerals play vital roles in various bodily functions, including bone health, immune system support, and energy metabolism.
  3. Antioxidant Properties: Cashews contain antioxidants like vitamin E and selenium, which help combat oxidative stress and reduce the risk of chronic diseases by neutralizing free radicals in the body.

Eggs: Nature’s Protein Powerhouse Eggs are renowned for being a complete source of protein, but their nutritional benefits extend far beyond just protein content:

  1. High-Quality Protein: Eggs are rich in high-quality protein, containing all nine essential amino acids that the body cannot produce on its own. Protein is essential for muscle repair and growth, satiety, and overall body function.
  2. Choline-Rich: Eggs are one of the best dietary sources of choline, a nutrient crucial for brain health, liver function, and fetal development during pregnancy as well as help to support memory.
  3. Nutrient Dense: Eggs are packed with essential vitamins and minerals, including vitamin A, vitamin D, vitamin B12, iron, and selenium, which are vital for various bodily functions such as vision, immunity, and energy production

The Synergy of Cashew Egg Pancake: When combined in a cashew egg pancake, these two nutritional powerhouses create a synergistic effect, enhancing the overall nutritional value of the dish. The pancake becomes not only a delicious treat but also a wholesome meal that nourishes the body from within.

Moreover, the versatility of cashew egg pancakes allows for endless customization. Whether sweet or savory, adding fruits, vegetables, or spices further boosts its nutritional profile, making it an ideal choice for any meal of the day. This pancake is gluten free, dairy free, salicylate free, compatible for the GAPS diet and great for individuals that have gluten and dairy issues. If a problem with nuts then switch the cashew butter out ofr sunflower butter

Conclusion: Incorporating cashew egg pancakes into your diet can be a delicious way to reap the numerous health benefits of cashews and eggs. From supporting heart health and boosting immunity to providing essential nutrients for overall well-being, this fusion dish offers a tasty and nutritious option for individuals looking to maintain a healthy lifestyle. So, why not indulge in a stack of cashew egg pancakes and savor the goodness they bring to your plate and your health!

Cashew Nut Butter Pancake

This recipe is gluten free, dairy free, salicylate free, compatible for the GAPS diet. You can make it nut-free by switching our cashew butter with sunflower seed butter.
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Prep Time 10 minutes
Servings 2

Ingredients
  

  • 1 tbsp  Cashew nut butter 
  • 1 Egg
  • 1/4 tsp Baking soda
  • Ghee for Pan

Notes

Directions
  1. In a bowl, beat egg well with a fork. 
  2. Add nut/seed butter and baking soda and mix by hand until well blended. 
  3. Heat pan, then add ghee to coat pan. 
  4. Scoop batter into pan and cook as you would any pancake. Make sure heat is not too high (medium/low) so pancake has a chance to cook and set before turning (and burning). Flip pancake, and cook second side. 
  5. Can be topped with maple syrup.
 

Eggs and Black Bean Tacos

Eggs and Black Bean Tacos

by | Mar 22, 2024 | Recipes

Two Glasses with Detox Green Smoothie

This recipe is rich in magnesium, vitamin B2, COQ10 and fiber that help provide the key nutrients needed to help prevent and manage migraines.

This delicious high protein, vegetarian meal can be great for any meal during the day. 

Eggs and Black Bean Tacos

This recipe is rich in magnesium, vitamin B2, COQ10 and fiber that help provide the key nutrients needed to help prevent and manage migraines. This delicious high protein, vegetarian meal can be great for any meal during the day. 
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Cook Time 15 minutes
Servings 2

Ingredients
  

  • 1/2 cup Black Beans
  • 1/2 Lime (Juiced)
  • Sea Salt & Black Pepper (to taste)
  • 1 tsp Butter
  • Handful of Spinach
  • 5 Egg (whisked)
  • 4 Corn Tortilla (small, warmed)
  • 1/2 Avocado (cubed)
  • 2 tbsp Cilantro (chopped)

Notes

Directions: 
  1. In a bowl, add the black beans and the lime juice. Use a fork and smash the beans until mostly mashed. Season with salt and pepper.
  2. Heat a non-stick pan over medium heat and melt the butter. Add the spinach and whisked eggs to the pan and season with salt and pepper. Stir the eggs and spinach frequently until cooked through. 
  3. Spread the mashed beans onto the tortillas. Top with the egg, avocado, and cilantro. Enjoy!