Summer will soon be here with sunshine, longer days, and fresh salads. The first arugula leaves will be springing up in the garden, cucumbers will ripen, and raspberry season will soon be here for us to enjoy. Summer is the time of long walks, gardening, the beach and juicy fresh fruits and vegetables.

I like to step away from the traditional cucumber-tomato salad combination when the weather gets to be nice. I enjoy adding freshly picked mint leaves, mango slices, and blueberries to my salads: I like anything that makes the salad as colorful and as full of life as the bright summer days.

Raspberry, arugula, avocado, goat cheese salad combines within itself the crispy light crunch of celery and the sweetness of raspberries with the creaminess of avocado and the tartness of goat cheese. Slightly bitter arugula and simple vinaigrette balance it all out, leaving you wanting more.

Raspberry, Arugula, Avocado, Goat Cheese Salad

Ingredients

(makes 2-3 servings)

• 2 cups arugula leaves
• 1/4 cup fresh basil leaves, diced
• 1 sprig celery, diced
• 1/2 small avocado, pitted, peeled, and sliced
• 1/3 cup soft goat cheese, crumbled
• 1 cup fresh raspberries
• 1/2 cup pomegranates
• 4 tablespoons organic extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1/3 teaspoon sea salt
• Black pepper to taste

Instruction

• Arrange arugula leaves, basil leaves, celery, avocado slices, goat cheese crumbles, and fresh raspberries on a platter in layers.
• In a cup, combine the extra virgin olive oil, the balsamic vinegar, and the sea salt.
• Mix well. This is your salad dressing.
• Pour the dressing over the salad.
• Sprinkle with black pepper and serve.

Superfoods are just that – super foods!  Although there are few dictionaries that define the word, the commonly understood definition of a superfood is a food that packs a big nutritional punch – a whole food that contains a high concentration of nutrients.

Superfoods work in synergy with your body systems, promoting normal cell function and preventing mutations at a cellular level, boosting your immune system and preventing chronic diseases.  So yep, they’re pretty super!

What’s more, they support weight loss, help you keep the weight off, support your gut health and digestion, boost your immunity, balance potential nutritional deficiencies, and promote wellness!  In order to reap all of their benefits, try to include them in your diet daily.

Here’s a list of my top 6 superfoods that regulate blood sugar levels, reduce sugar cravings and boost your energy. (I tried to limit myself to 5 Superfoods, but it was just too hard!)

My Top 6 Superfoods:

1.  Oily Fish  – Salmon, Tuna, Mackerel, Herring, Sardines

Oily fish are high in protein, vitamins, minerals, and essential fatty acids, including Omega 3. These fish:

• Support healthy hormones- aid fertility and pregnancy
• Aid with fat loss
• Promote wound healing and skin integrity

Aim for 3 servings of oily fish per week.

2. Garlic

Did you know that garlic is one of nature’s natural antibiotics? It does the following:

• Boosts your immune system
• Reduces cold and flu symptoms
• Contains antibacterial, antifungal, and antiparasitic properties

Aim for 1-2 garlic cloves per day.

3. Green, Leafy Veggies – Kale, Spinach, Collard, Mustard and Turnip Greens, Swiss Chard, Rocket, Broccoli

These contain potent anti-oxidants that reduce cell destruction and prevent disease, not to mention they offer great anti-ageing benefits! Furthermore they…

• Support liver health and detoxification processes
• Alkalise your body, helping to prevent disease
• Reduce inflammation and pain, especially in muscles and joints

Aim for one salad a day, and add green leafy vegetables to any stir-fry, soup, or smoothie.

4.  Blueberries

Blueberries contain anthocyanins, a naturally occurring pigment that gives them their blue colour, which is a potent antioxidant. They’ll help to:

• Balance hormone levels
• Promote healthy skin
• Support weight loss and weight management

Aim to eat a handful a day – fresh or frozen.

5. Cacao Beans – Raw, Unprocessed Chocolate

Cacao beans contain the greatest wholefood source of magnesium, which:

• Supports concentration and memory by increasing blood flow to the brain
• Regulates blood sugar levels
• Supports normal muscle function, including your heart – after all your heart is one big muscle!

6. Spirulina – Blue Green Algae (dried and available in powdered or capsule form)

Spirulina offers the greatest source of protein on this planet, even more than any meat can offer.  Protein is ideal for:

• Boosting energy and cellular health
• Regulating appetite
• Protecting your liver from damage caused by heavy metals

You can add 1-2 teaspoons of spirulina into a smoothie or take it as a supplement.  See the recipe below for an example.

Superfood Blueberry Smoothie Recipe:

Let’s face it, in our busy, chaotic and often stressful lives it can be hard to consume the recommended intake of 5 veggies per day.  There’s no easier or healthier way to kick off your day then blending up a bunch of veggies and enjoying a green (or in this case, a purple) smoothie.

Serves 1

Ingredients:

• 250mls of coconut water or almond milk
• ½ frozen banana
• 1 handful of blueberries
• ½ avocado
• 3 kale stalks (use the leaves and discard the tough stalks) or choose a handful of baby spinach

Add whatever of these you have on hand:

• 1 teaspoon of Spirulina
• 1 teaspoon of chia seeds
• 1 teaspoon of goji berries
• 1-2 teaspoons of cacao nibs (for a chocolate twist)

Method:

1. Blend all ingredients and blitz until smooth.
2. Drink immediately (or store in the fridge for up to one hour)

Easy and Healthy Salad Recipe

One of the much-loved flavors, well at least in my book, is the combination of garlic and tomatoes in olive oil. Using it for a dip with Foccacia bread and a sprinkling of Parmesan cheese is just divine and will always have me reaching for a glass of wine every time. The perfect “guilt-free pleasure,” I always say. And for the reason that, the benefits of these 3 main ingredients it seems are beyond endless!

Olive oil is the oil that does wonders for your skin, nourishes you hair and scalp, and lowers cholesterol levels. Now we are learning that it is rich in cancer-fighting properties. Apart from being a flavor building staple in the culinary arts, garlic, has apparently been a longstanding staple in the “wonder drug” department as well. Rich in antioxidants, enzymes, and flavonoids, it has been found to lower cholesterol and blood sugar levels and relieve nasal congestion. It is a natural antibiotic, fighting ailments such as gingivitis, herpes, and yeast infections. And last but not the least, tomatoes, as we all know, are high in vitamin C, beta-carotene, and lycopene, all of which make it a good cancer fighting, bone strengthening, and degenerative disease-preventing food.

In addition, tomatoes are high in water and fiber content, which make them a good “filling food.” In the culinary arts, they are used to bulk up casseroles, salads, and sandwiches, without added fat. So there. Simply get a hold of the ingredients listed below and follow the simple steps.

Ingredients:

• 2 pints of cherry tomatoes
• 3 minced garlic cloves
• 1/2 red onion, diced
• 6 tablespoons of olive oil
• 2 tablespoons of balsamic vinegar
• 1/2 teaspoon of rock salt
• 1/8 teaspoon of ground black pepper
• 1/4 cup chopped basil leaves

5 easy steps:

1. Pre-heat oven to 200C/400F
2. Combine all ingredients in a roasting pan, except the basil
3. Roast for about 19 minutes
4. Stir occasionally until they start to explode and caramelize
5. Add in the basil, roast for 1 minute more

When done, carefully take out from oven and consider these 3 options:

1. Use as dipping for crusty bread with a generous sprinkling of grated Parmesan cheese.
2. Drizzle over your cooked pasta. Mix well and top with grated Parmesan cheese.
3. Set aside to cool and pour over your salad.

Additionally, if you fancy a twist to this culinary venture, try out the art of invention and add on a few other favorites such as chopped olives, anchovies, or other types of herbs such as oregano, mint, or rosemary. This recipe serves a company of 4. Invite a few friends over and you’re on your way to sharing your new found “gastronomic and guilt-free” leisure.

The Carrageenan Controversy – Is it safe?

As an avid label reader, I am always on the lookout for unfamiliar, unpronounceable, and otherwise suspicious sounding ingredients in my food. Unfortunately, in today’s world of pre-packaged, highly-processed food, it is often difficult to distinguish the harmful from the benign. Even the savviest of consumers can be fooled, as I’ve learned recently. Apparently, I have been consuming a dangerous food additive in my “health” food for years: carrageenan.

Carrageenan, which is extracted from red seaweed, is a common ingredient in both organic and conventional food products. It is used as a thickener and emulsifier to improve the texture of dairy products, dairy replacement products like soy milk and almond milk, and personal care products like toothpaste.

In April 2012, University of Illinois medical researcher, Joanne Tobacman, testified before the National Organic Standard Board about the harmful effects of carrageenan. Over the years, Tobacman published 18 peer-reviewed studies linking carrageenan to increased inflammation, gastrointestinal issues, and cancer. Specifically, Tobacman found that mice consuming carrageenan were more likely to develop glucose intolerance, gastrointestinal ulcerations, and even gastrointestinal malignancies.

In her testimony, Tobacman claimed that carrageenan has been used by drug researchers for the specific purpose of producing inflammation in mice for anti-inflammatory drug studies. As most people are now well-aware, the medical community considers inflammation a contributing factor in serious health problems like autoimmune diseases and cancer. Despite Tobacman’s testimony, carrageenan remains on the National Organic Standard Board’s list of approved ingredients.

In 2008, Tobacman submitted a petition to the Food and Drug Administration which cited more than a decade of her research on the harmful effects of carrageenan and requested that carrageenan be banned as a food additive for human consumption. Last year, four years after the petition had been submitted, the FDA denied Tobacman’s request.

Organizations like the Cornucopia Institute have also expressed concern about carrageenan and have worked to get it banned by the Food and Drug Administration. In March of this year, the Cornucopia Institute formally requested that the FDA reconsider its decision regarding carrageenan. In its letter, the Cornucopia Institute claimed that the FDA’s denial was “based on an incomplete review of the scientific literature” and that every argument made by the FDA “can be refuted based on strong scientific evidence.”

Much of the FDA’s argument against banning carrageenan relies on the distinction between degraded and undegraded carrageenan, which differ, based upon molecular weight. Degraded forms of carrageenan, which are not used in food, have long been deemed unfit for human consumption. In the 1960s, degraded carrageenan was determined to cause gastrointestinal inflammation, and in 1983 the WHO’s International Agency for Research on Cancer listed it as a “possible human carcinogen.”

Undegraded, or food-grade, carrageenan was considered safe for human consumption. Concerns have been raised, however, in regards to the unclear relationship between undegraded and degraded carrageenan. According to the Cornucopia Institute’s published report about carrageenan, data from the carrageenan industry in 2005 showed that degraded carrageenan was found in all samples of food-grade carrageenan. The report also cites research indicating that when food-grade carrageenan is broken down for digestion it turns into degraded carrageenan.

With the FDA and National Organic Standard Board refusing to take official action on the issue, health-conscious consumers are left to fend for themselves. To help consumers avoid carrageenan, the Cornucopia Institute has created a buying guide which lists popular organic products that contain carrageenan (Cornucopia) and a partial list of conventional foods that contain it.

Based upon the list, the main carrageenan culprits are dairy products, dairy alternative products, nutritional drinks, and lunch meats. If attempting to avoid carrageenan, however, it is probably safest to check labels on all processed foods. According to Joanne Tobacman, carrageenan is also found in most condensed milk; so any product containing condensed milk might also contain carrageenan, even if it is not explicitly stated on the label.

As awareness about the dangers of carrageenan grows, the once seemingly harmless seaweed by-product is joining the ranks of high-fructose corn syrup, aspartame, red-40, MSG and other food additives that have become dirty words to health-conscious consumers. The carrageenan controversy provides just one more solid reason to avoid processed foods (even organic ones) and to stick to real, whole foods.

Recommended Reading:

• Food Emulsifiers Linked to Gastrointestinal Disease
• Cheap and Easy Detox Diet Plan
• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases
• Understand Hypothyroidism – Prevention and Natural Remedies
• Still Have Candida? How Mercury Fillings Cause Candida Overgrowth

The gluten-free diet trend has been picking up a lot of speed recently. But it is, at best, a shady topic. What exactly is gluten? Why is it bad? And is it really possible to have a gluten-free diet?

For many, “gluten” is an elusive component of starchy foods that can wreak havoc on your health. What it actually is, is a protein compound found in grains and grain products. Found in grass grains- wheat, barley, rye- gluten is a composite of naturally occurring plant proteins. When grains are processed, the gluten is what gives dough its elasticity and other foods a “chewy” texture.

But gluten can show up in other, often unexpected, foods. Extracted from grains, it is added to a slew of foods as an enhancer. In breads and other products made from grains, it increases texture. More surprisingly, it is added as a stabilizer to ice cream and ketchup. The gelatinous solids of imitation meats also harbor gluten, added to give the product firmness.

In nature, gluten doesn’t exist. But its constituents do, and they are safe and healthy to eat. Even when grains are processed to make flour, the gluten that is present is still healthy. Like anything else, moderation is the key. Eating a whole foods diet where gluten is present only in breads is perfectly fine for most healthy individuals.  When we consume mass quantities of the gluten we are more likely to see a problem. And eating more than a moderate amount is easy to do, considering that most gluten is hidden in unexpected and unlabeled places.

People with celiac disease, an estimated 1% of the population, must avoid gluten to maintain their intestinal function. For those few, a true gluten-free diet is absolutely essential to maintain health. Reducing, but not all together eliminating gluten, often helps those with allergies or sensitivities.

For many of us, completely avoiding gluten can actually be unhealthy. Going completely gluten-free may actually mean that you are choosing a food that has been made with highly refined grain. Having been stripped of its nutrients to remove the gluten, these overly refined and processed grain products are definitely not good for you.

What is healthy, however, is opting for a whole food instead of a processed one. Foods made with whole grains contain- along with gluten- fiber, iron, folate, vitamin B12 and other important nutrients.

By removing the cookies, candies, and other junk, high quantities of gluten are avoided. Plus, you feel better, lose weight and become a healthier person. So it’s not actually cutting out the gluten that is beneficial, but the eating of more fruits, veggies and whole foods that make us feel better.

If a gluten-free diet is something you want to do, then make sure you achieve it in a whole and healthy way.

How to Make Kombucha

In recent years, the fermented tea beverage, kombucha, has risen from obscurity and effectively infiltrated the public mind. Exposure from Hollywood A-listers has promoted a growing “kombucha culture,” and various kombucha-makers now compete for shelf space in both natural and conventional food stores.

In 2010, actress Lindsay Lohan attracted major media attention to the health tonic when she reportedly failed an alcohol test because of the trace amounts of alcohol found in the drink. Lohan and other celebrities like Gwyneth Paltrow, Kirsten Dunst, Halle Berry, and Madonna have all been spotted drinking kombucha tea and have sparked increased interest in its healthful properties.

Although kombucha is relatively new on the Hollywood scene, it has been a long-time favorite among health foodies who tout its antioxidant, enzymatic, and probiotic goodness. The origins of kombucha, however, can be traced back even further, to ancient China where it was called “the remedy for immortality.”

Kombucha derives its beneficial qualities from a mushroom culture known as “the mother” or “SCOBY” which stands for “symbiotic culture of bacteria and yeasts.” This mushroom culture is combined with tea and allowed to ferment for anywhere from five days to a few weeks. The end result is a tart and effervescent beverage brimming with vitamins, amino acids, and healthy bacteria.

The beneficial effects of kombucha are so numerous that the tonic could legitimately be called panacea-esque. It is renowned for its detoxifying properties which result from its high content of enzymes and acids. One acid in particular, glucaric acid, has been linked to cancer prevention. As a result, kombucha has often been used as a part of an overall health regimen to ward off and even defeat cancer.

Kombucha is also high in antioxidants, which are known for boosting the immune system and it contains glucosamines, which are beneficial to joints. And, of course, kombucha contains probiotics, which have become extremely popular in recent years for their ability to aid digestive distress.

With this long list of benefits, it is no wonder that kombucha has found its way to grocery store shelves across the country and a thriving “kombucha culture” has developed. But despite its increased availability, many devoted kombucha-drinkers still prefer to brew their own, a task which is fairly simple and worthwhile for any kombucha-enthusiast to try at least once.

Kombucha recipe

The internet is overflowing with DIY kombucha recipes, instructions, and endless options for brewing your own kombucha tea, but a basic recipe for home kombucha-brewing includes the following steps:

Brewing your own kombucha gives you the opportunity to get creative with your kombucha-drinking. Once you master the basic recipe, you can begin flavoring your kombucha by adding fresh fruit, fruit puree, fruit juice, or herbs. It can be a fun, rewarding process that can set the stage for a lifetime of good health— a benefit that is worth drinking (kombucha, of course) to!

Eat Yourself Thin! with The Top 3 Fat-Fighting Fats

Good news. Fat is your friend.  Forget anything you’ve ever read, been told, or been bombarded with on the supermarket shelves. Fat and cholesterol are vital for your health and wellbeing.  Pretty good news, huh?

The key is to eat the right fats, in moderation.  Fats support healthy hormones, promote skin regeneration, reduce sugar cravings, keep you fuller for longer, burn (yes, I said burn) body fat, support brain health, boost energy levels and metabolism, protect your immune system, and optimize your health.

Low-fat products, one of my favourite topics, are just plain-old dodgy.  You have every right to ditch them from your fridge.  In order to have the fat removed,they process the normal (full-fat) product by applying heat, which begins to destroy the nutrient content. Then the fat-soluble vitamins present in the product are also removed along with the fat.  Vitamin A and Vitamin D, for instance, are fat-soluble, so in order for your body to absorb these vitamins you actually need a little fat in your food.

To make matters worse when they sell low-fat products they need to put back in the vitamins that have been removed, so they toss in synthetic vitamins.  The body doesn’t know what on Earth to do with these random synthetic vitamins; it doesn’t recognise them and simply cannot absorb them because the food still lacks fat!

Full-fat products are not only tastier, they are more natural and are better for your health and wellbeing. Plus, you often eat less, because they fill you up. Think of yoghurt. Is there anything better than a dollop of thick, creamy Greek yoghurt?  Runny, fluro pink, strawberry flavored, low-fat yoghurt you could drink through a straw  just doesn’t compare.

The French are onto something; they have some of the most beautiful fatty foods in the world (think cheeses and rich meats), yet they are a skinny nation because they only eat a little at a time.

Back to my point. There are three types of fats: unsaturated, polyunsaturated and monounsaturated, and all are necessary, though some are needed more than others.

1. Saturated fats include butter, lard, dairy products, milk, and coconut oil.
2. Polyunsaturated fats are found in salmon, tuna, walnuts and vegetable oils like corn oil and soybean oil.
3. Monounsaturated fats can come from avocados, olive oil, peanut oil, and sesame oil.

I do want to point out that of the saturated fats, some are better than others. Plant-based fats, like coconut oil, have amazing fat-burning and immune-boosting properties, unlike other saturated fat products that are very high in cholesterol.

So what does this mean for you?  Well, you’ve gotta jump on the polyunsaturated and monounsaturated fats bandwagon.

Saturated fats are the ones you want to limit, as they’re linked with chronic conditions such as heart disease.  Trans fats are ones you really want to dodge, at all costs.  They’re heavily processed and chemical-ridden, which not only contributes to weight gain around the middle, they also put stress on your liver, contribute to potential hormone imbalances, and can lead to chronic conditions.

Trans fats are typically laden with sugar, making them even more detrimental to your health, hormones, nervous system, and of course your waistline.  Trans fats are usually found in fried foods and takeaway, including hot chips, (French fries) cakes, and doughnuts.

Plus sugar is the major culprit in weight gain and obesity, as well as numerous chronic diseases.   There are natural sweeteners found in nature that make great alternatives to sugar. Try xylitol and stevia, which you should be able to buy from your local health store.

The Top 3 Fat-Fighting Fats

Coconut Oil

• Antibacterial benefits
• Boosts your immune system
• Easily digested – your gut loves it!
• Fabulous to cook with as it can withstand high temperatures, meaning it doesn’t become damaged during cooking or frying and turn carcinogenic like some other oils

Try adding a teaspoon of it to a green tea, or cooking your eggs or meat with it.

Avocado

• Supports a healthy heart
• Controls blood pressure
• Supports nervous system and mood

Try adding ½ an avocado to salads, spreading it on toast or even eating it by itself with a good crack of pepper on top.

Cacao – Raw, Unprocessed Chocolate

• Boosts your mood –contains a naturally occurring stimulant, theobromine
• Supports healthy hormones & promotes fertility
• Reduces spasms, including headaches, migraines, and stomach cramps.

Try adding a teaspoon of cacao nibs to your muesli, salads, or even desserts.

Here’s a recipe you might want to try.

Raw Coconut Cacao Truffle Balls – Recipe

These truffle balls are a delicious and guilt-free way to blend nutrient-dense foods together.   They’re also a great way to up your fat intake, which as you know by now is crucial for your health and wellbeing.  These truffles are perfect as a snack, to share with friends at a dinner party, or even give to the kids, if you’re willing to share. This recipe makes about 15 truffle balls, depending on the size you make them.

Ingredients:

• 1 cup cacao powder and 1 extra teaspoon of cacao powder for dusting
• 1 cup coconut oil
• 1 cup coconut butter
• 1 cup almond butter
• 12 dates, pitted
• ¼ teaspoon of ground cinnamon
• 3 tablespoon of finely shredded coconut

Method:

1. Heat coconut oil and coconut butter in a saucepan, until melted.
2. Blend the dates with a teaspoon of water, until they are a smooth paste.
3. Combine oils, date paste, and all remaining ingredients, except for shredded coconut, in a mixing bowl. Mix well.
4. Pour the shredded coconut and cacao powder on a plate.
5. Shape the mixture into bite-size balls, by rolling them between your hands.
6. Roll the balls in coconut & cacao powder.
7. Place truffles on a tray and store in the fridge.