Bulgur Wheat Salad With Tomato and Eggplant

Opportunity bulgurIngredients
– 1 cup bulgur wheat
– 1 eggplant, thinly sliced
– 5 tablespoons extra-virgin olive oil
– 1 pound cherry tomatoes, cut in half
– 1 tablespoon red wine vinegar
– kosher salt and pepper
– 1 cup basil leaves, torn

                                                                                                                              Directions
Step 1—Heat broiler
Step 2—Cook the bulgur according to the package directions
Step 3—Arrange the eggplant slices on 2 baking sheets. Brush both sides with a total of 3 tablespoons of the oil. Broil the eggplant,1 sheet pan at a time, until brown, 2 to 3 minutes per side
Step 4—Transfer to a large bowl. Stir in the tomatoes, vinegar, the remaining 2 tablespoons of oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Fold in the basil.
Step 5—Transfer the bulgur to a large bowl and top with the eggplant and tomato mixture before serving.

Beets, Bosc pears and Cannellini Beans

Beets

 

 

 

 

 

Ingredients
– 1 Package of ready made Beets (Beetology Brand)
– 1 can of Cannellini Beans (Brad’s Organic)
– 2 medium Bosc pears
– 2 tablespoons of Avocado oil ( olive oil works)
– White Balsamic Vinegar to taste
– Oregano
– Parsley

Directions:
Simply cut the beets in quarters and slice, cut the pears into 8 pieces and slice and place in a bowl. Next add the can of beans after rinsing and all the other ingredients.
A great lunch with a slice of whole grain bread…

Hot, Spicy, Health Booster…

Hot chili peppers can be extremely beneficial for keeping blood pressure in Feedback-pepperscheck. People who crave very spicy food usually do not have a desire for salty food. A large study done in China reported that capsaicin, the spicy component of chili peppers, stimulated the same area of the brain as did salt. In so doing, it made the brain more sensitive to salt which potentially made a person consume less salty foods. Results of the study were published in “Hypertension”. The test had 606 participants. All were given water with different amounts of capsacin. The more of the hot spice that was present the less of a desire for salt was recorded. Another benefit of red and green peppers is that they are the highest source of Vitamin C.

Making Honey in the City…

In 2010 New York city made it legal to keep beehives within city limits. There are now some 500 beekeepers in the five boroughs. Bees can work for up to a three mile radiusFeedback-hives from their hives doing the job of pollinating all the local neighborhood gardens. Two hives can produce as much as 30 pounds of honey during the season. In fact, the Church of the Holy Apostle in Chelsea has hives on its roof and sells its honey after Sunday service. Eating local honey may also be helpful for someone who suffers from allergies within the city limits by strengthening their immune response to what triggers their sensitivity.

Beets, Bosc pears and Cannellini Beans

BeetsIngredients
– 1 Package of ready made Beets (Beetology Brand)
– 1 can of Cannellini Beans (Brad’s Organic)
– 2 medium Bosc pears
– 2 tablespoons of Avocado oil ( olive oil works)
– White Balsamic Vinegar to taste
– Oregano
– Parsley

Directions:
Simply cut the beets in quarters and slice, cut the pears into 8 pieces and slice and place in a bowl. Next add the can of beans after rinsing and all the other ingredients.
A great lunch with a slice of whole grain bread…

It’s All in the Name…

It seems many college students are challenged when trying to make healthy food choices. Power sweet potatoesResearchers watched nearly 28,000 college students for 46 days to see how they selected certain vegetables. “Zesty ginger-turmeric sweet potatoes” had greater appeal then either “wholesome sweet potato superfood” or “cholesterol free sweet potatoes”. “Sweet sizzlin’ green beans and shallots” had more appeal then “health energy-boosting green beans and shallots”. It seems that labeling a food healthy or nutritious is a turn off as opposed to a more delectable description. Another successful dish was “rich buttery roasted sweet corn” as opposed to just ”vitamin-rich corn. All these foods were prepared exactly the same but psychologically they seemed more appealing to the students’ taste buds.

Bok-Choy with Mushrooms and Red Peppers

Listen-Bok Choy

 

 

 

 

Ingredients:
– 3 Cloves of garlic chopped
– 1 Red Pepper diced
– 2 Tablespoons of Avocado oil
– 2 Carrots
– 4 Medium heads of bok choy
– 1 Box porcine mushrooms
– 5 Leaves of Basil
– 4 Swigs of parsley
– 1/2 Teaspoon of both salt and pepper
– 1/2 Cup of vegetable broth

Directions:
– Saute’ red pepper in avocado oil for 3 minutes, then add garlic and saute’ for 1 more minute
– Add vegetable broth, parsley, basil, salt and pepper and simmer for 5 minutes
– Add sliced mushrooms and chopped bok choy, cover, low heat and cook for about 15 minutes
– In a separate steamer- steam thinly sliced carrots until you are able to pierce them
– Add carrots to cooked bok choy
( serves 4)

Theme Nights…

Planning meals can be extremely difficult, whether it is because of family activities or a busy demanding career. If your goal is to put together a healthy meal plan in the evening,wandering theme having theme nights for the week may help. In other words make one night a “Breakfast for Dinner Night”. Just making an omelet with all the leftovers in the fridge and a salad is one quick way of putting together a healthy meal. Another night could be a “Meatless Monday”. Simply combining beans, frozen vegetables and a whole grain such as quinoa is enough for a light healthy meal which can also give your digestive system a rest. Another option could be a hearty soup and salad night. Having a menu schedule for the week takes the worry out of eating healthy. Planning also removes the possibility of overeating.

The Parsley-Family Herbs…

Fennel, cumin, dill, coriander, anise, caraway and of course parsley are all considered wandering parsleypart of the same family. They all have the ability to suppress gas.The theory behind this is that they are rich in essential oils which can increase the effect of digestive juices and kill bad bacteria. Of all the above, fennel and coriander were found in a 2016 study to be natural bactericides. Their ability to delay gastric emptying showed great promise to those participants who suffered from colitis, abdominal pain and cramping. Start incorporating some of these herbs in your cooking not only for digestive health but also for a variety of new taste sensations.

Avocado and Jicama Salad…

November 17 Salad_Jicama

 

 

 

 

Ingredients:
-2 ripe avocados
-1/2 cup thinly sliced jicama
-1/4 cup thinly sliced radishes
-3 tablespoons toasted pumpkin seeds
-1/4 cup 2% yogurt
-1/4 cup fresh orange juice
-2 tablespoons fresh lime juice
-2 tablespoons olive oil
Kosher salt
Black pepper
-1/4 cup dried cherries

Directions:
1.) Cut avocados in half lengthwise and remove pits. Score flesh into a crosshatch pattern and scoop it into a medium bowl. Add jicama, radishes, and pumpkin seeds.
2.) In a serving bowl, whisk together yogurt, orange juice, lime juice, and olive oil. Add vegetables and toss well. Season with salt and pepper, toss to combine, and garnish with dried cherries.

*Nutrition score per serving: 334 calories, 24g fat (41g saturated), 30g carbs, 5g protein, 6g fiber, 118 mg sodium

Serves: 4
Prep time: 10 minutes
Total time: 10 minutes