Believe it or not, it’s also the beginning of a great opportunity to turn your holiday favorites into healthier treats.

All the ingredients that make holiday baked goods taste so good are the ones we try to keep on the down-low the rest of the year: Sugar, butter, cream, flour, and chocolate.

This got me thinking… Is there any way to enjoy the holidays without going overboard?

There is! Trim the fats, carbs, and sugar in your traditional holiday baked goods by making some simple substitutions. That way you can have your cake and eat it, too!

Here are a dozen easy recipe substitutions that will not only let you enjoy delicious baked goods without the guilt but will also make a once-sinful treat into a nutritional delight!

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Recipe substitutions: Fats

Use avocado or banana, not butter.

Both of these add a soft, moist consistency to baked goods without the saturated fat. Avocado provides folate, potassium, fiber, vitamin C and healthy monounsaturated fats.

Bananas are also potassium-rich and a good source of fiber.

Read: Avocados each day keeps heart disease at bay

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Recipe substitutions: Fats

Use pureed fruits, not vegetable oil.

Eliminate the added fat in your recipe by using pureed fruits or veggies in place of oil. Even baby food will do.

One tip: prunes taste best when used in chocolate recipes, including brownies and cakes.

Read: Clearing the confusion about cooking oils

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Recipe substitutions: Fats

Use egg whites or chia seeds, instead of whole eggs.

For years, eggs were vilified over cholesterol concerns. But research has come out touting that eggs lower cholesterol, heart disease, and stroke risk.

But if you’re not a whole egg eater, no worries. Instead of a whole egg, use two egg whites. You’ll keep the protein but lose the fat.

Or, substitute 1 tablespoon of chia seeds soaked in a cup of water for 15 minutes. Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to mint. Calcium, magnesium, and manganese are three of the important minerals you’ll get by using these seeds instead of eggs.

Nutritious flaxseeds also work well as an egg substitute. To replace one egg, just mix a tablespoon of flaxseeds with 2 ½ tablespoons of warm water. Flaxseeds are super-high in omega-3 fatty acids and are a rich source of lignans, plant compounds thought to reduce cancer risk.

Flaxseeds and chia seeds are great alternatives for vegans!

Read: 10+ reasons to eat flaxseed daily

Recipe substitutions: Fats

Instead of heavy cream, sour cream or cream cheese, try Greek yogurt.

It’s lower in fat and higher in protein, but still has all the creaminess of the fattier ingredients.

Read: The dairy that drops diabetes risk 70%

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Recipe substitutions: Carbs

Replace white flour with whole wheat… or with beans!

That’s right. Whole wheat flour is always a healthier choice than white flour, which has next to no nutritional value. Almond flour is another good choice. It has a unique flavor of its own, and loads of Vitamin E.

Better yet, if you’re baking chocolate cake or brownies, use the same amount of pureed black beans. You’ll be adding a dose of fiber and protein to your dessert.

Read: Complex carbohydrates made simple

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Recipe substitutions: Sugar

You don’t need to load your baked goods with sugar in order to achieve a sweet, satisfying taste. Here are a few things you can try to ease up on the sugar.

Use half the sugar called for in the recipe and substitute cinnamon for the other half.

Applesauce has natural sugars and makes a great sweetener for baked goods. It will also add a healthy dose of Vitamin C to your treats.

Simply replace the amount of sugar called for with applesauce, then decrease the amount of liquid in the recipe by ¼ cup for each cup of applesauce used. Here’s a simple recipe for home-made, slow cooker applesauce that will make it even more wholesome!

Read: Sugar’s cancer-causing secret exposed

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The golden-colored oil of the Nigella sativa plant contains compounds essential for a healthy immune system. That explains why it was documented in the oldest medical writings. But we don’t just rely on history to prove the therapeutic benefit of… MORE⟩⟩

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Recipe substitutions: Sugar

Use cacao nibs instead of chocolate chips.

Cacao nibs are bits of dried, roasted and crushed cacao beans. They haven’t yet been ground and mixed with sugar to become chocolate, but they have an intense chocolate flavor.

If you need a little more sweetness, use half chocolate chips and half cacao nibs.

Read: 7 more reasons you need cacao in your life

Sources:

1. 8 Tips For Healthy Holiday Baking Substitutions — healthcentral.co
2. 7 Healthy Baking Substitutes For More Nutritious Cooking — simplemost.com
3. Top 10 Health Benefits of Flax Seeds — Healthline
4. 11 Proven Health Benefits of Chia Seeds — Healthline

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FOR THE SALMON:

• 4 (6-ounce) salmon fillets skin on or off
• 2 tablespoons extra-virgin olive oil
• 2 cloves garlic chopped, about 2 teaspoons
• Zest and juice of 1 small lime about 1/2 teaspoon zest and 2 tablespoons juice
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• Steamed cauliflower rice optional for serving

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FOR THE AVOCADO SALSA:

• 2 ripe avocados peeled, pitted, and cut into a rough dice
• Juice of 1 lime about 1 1/2 tablespoons
• 4–6 dashes hot sauce to taste
• 1 clove garlic finely minced or grated
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons finely chopped fresh cilantro plus additional for serving
• 1 medium tomato seeded and small-diced, or 1 cup halved cherry or grape tomatoes

For the rest of the recipe visit: https://www.wellplated.com/whole30-salmon/

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Here’s an extra tip from us: for some added gut support add some pickled red onions on top!

For the Cauliflower:

• 1 head cauliflower
• 1-2 tbsp avocado oil optional

Spice Mix

• 1 tsp chili powder
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tsp onion powder
• 1 tsp garlic powder
• cayenne pepper optional
• sea salt

For the Tacos

• corn tortillas warmed
• pico de gallo
• cilantro or lettuce
• red cabbage
• sliced avocado or guacamole
• fresh lime
• Cilantro Lime Crema

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Instructions

1. Preheat the oven to 450 and line a large baking sheet with parchment paper.
2. While the oven is heating, stir together the spice mix in a small bowl and chop cauliflower in bite sized florets. Then put them into a large bowl and lightly coat with avocado oil (or veggie stock if oil free).
3. Sprinkle the spice mix overtop the cauliflower and gently toss again to coat each floret evenly with the spices.
4. Spread the spiced cauliflower onto the lined baking sheet and bake for about 25 minutes.
5. While the cauliflower is cooking, prepare all of your desired taco fillings and dressing.
6. Once cauliflower is done simply the fill your warmed tortilla, add a squeeze of fresh lime and then drizzle  Cilantro Lime Crema overtop

For the whole recipe visit: https://rb.gy/of7hvd

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When I was a kid, my mom used to call it “a one-bowl meal.” And, if you do it right, it is just that: loaded with nutrition and taste, and needling little else to go with it except possibly a chunk of crusty bread or a salad.

My favorite is the quintessential Passover soup.

Matzo Ball Soup

This is a simple recipe that even a beginner can make.

Ingredients:

Soup:

1 Tbsp. vegetable or canola oil
2 cloves garlic
1 yellow onion
3 carrots
3 stalks celery
1 chicken breast (about ¾ lb.)
6 c. chicken broth
2 c. water
freshly cracked pepper
few sprigs fresh dill

Matzo balls:
3 large eggs
3 Tbsps. vegetable or canola oil
¾ c. matzo meal
1 tsp. salt
½ tsp. baking powder
freshly cracked pepper
3 Tbsps. water

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Instructions:

1. Mince the garlic and dice the onion, celery, and carrots. Sauté the garlic, onion, celery, and carrots with the vegetable oil in a large pot over medium heat until the onions are soft and transparent (about five minutes).
2. Add the chicken breast, chicken broth, 2 cups of water, some freshly cracked pepper, and 1-2 sprigs of dill to the pot. Cover the pot and bring to a boil, then turn the heat down and simmer for 30 minutes.
3. While the soup is simmering, mix the matzo ball dough. In a medium bowl, whisk together the eggs and vegetable oil. Add the matzo meal, salt, baking powder and a little of the pepper. Stir until well combined. Finally, add 3 Tbsps. water and stir until smooth again. Refrigerate for at least 30 minutes.
4. After the chicken soup has simmered, carefully remove the chicken breast and shred it with a fork. Return the shredded chicken to the soup. Taste the broth and adjust the salt if needed.
5. Once the matzo ball mix has refrigerated and stiffened, begin to form it into small balls (the size of ping-pong balls). Drop the balls into the simmering soup as they are formed, covering the pot again after each one. Once all the matzo balls are in the soup, let them simmer for 20 minutes. Do not remove the lid during this time! Make sure the soup is simmering gently the entire time.
6. Add a couple of sprigs of fresh dill before serving.

In case you’re not a fan of chicken soup, here are four other hearty, healthy, comforting soups you can try while you’re at home.

• Broccoli Cheese Soup
• One-Pot Squash Soup
• Slow cooker chicken soup with white beans and spinach
• Chunky Beef, Cabbage, and Tomato Soup
• Golden Coconut Lentil Soup

Sources:

1. 14 Soups You Can Make for Less Than $2 Per Serving — SELF

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“Eat your vegetables.”

Is there any one of us who never heard our mother say this?

She never said, “Drink your vegetables.”

Truth be told, the “green smoothie” trend has always left me cold. I never could see myself drinking a thick mixture of spinach, kale or arugula — let alone combining them with things I actually enjoy, like chocolate, coconut or lemon.

Well, I’m here to tell you that it’s not so bad…

In fact, if you choose carefully, you can find one or two “go-to” smoothies that will offer you a serving or two of those dark, leafy greens, fill your tank for the morning, and leave your taste buds more than satisfied!

Here are five that I’ve tried and enjoyed, in no particular order. They all contain a wealth of fruits and veggies, and are geared to balance your pH toward the alkaline side, decreasing your risk of a host of diseases that feed on acid.

The post 5 smoothie recipes to fuel a disease-free body appeared first on Easy Health Options®.

My friends and family love it too and have come to expect a big box of these treats as a homemade gift.

Not only are the nuts delicious, but the health benefits they pack are almost too numerous to list…

Walnuts are hailed as the king of the nuts. A handful of walnuts each day can help improve your heart health and memory, reduce your weight, protect your eyesight, ease rheumatoid and osteoarthritis and so much more.

Almonds can improve the function of the cardiovascular system. Substituting almonds for less healthy snacks can protect your arteries and heart while lowering your risk of carrying around too much belly fat.

Pecans have an abundance of heart-healthy fats that improve blood cholesterol when eaten in moderation. In addition, they contain more than 19 vitamins and minerals, including vitamin A, vitamin E, folic acid, calcium, magnesium, zinc and potassium. A study at Loma Linda University demonstrates that pecans may help contribute to overall heart health and disease prevention by increasing the amount of antioxidants in the body.

And research shows that cinnamon has properties that help stabilize blood sugar, as well as a few other benefits that might surprise you, like helping you slim down. What better way is there to show love and appreciation than to give a gift that’s both enjoyable and boosts well-being?

The post In the kitchen with Kelley: Slow cooker honey-glazed nuts with cinnamon appeared first on Easy Health Options®.

Salami is not a part of our diet, typically. We tend to avoid processed meats. But sometimes we indulge. The good thing about salami is it’s a good source of B vitamins: B12, B3 and riboflavin (B2). B vitamins help the body metabolize energy from the foods you eat.

This recipe is so simple, and the boys like it so much, that I serve it as a special treat this time of year.

The post In the kitchen with Kelley: Salami chips appeared first on Easy Health Options®.

The benefits of fiber in your diet are plentiful, but you’re probably thinking, as I did at first, that there’s no way the skin of a banana could be appetizing. The secret is to let it get a little soft, like it does when a banana ripens, or you can cook it.

Peaked by the significant percentage of nutrients I could share with my family, I decided to give it a try. After all, the peel of one medium sized banana, not including what you get from the banana itself, provides:

• 12% of your daily fiber, which helps with digestion and may help lower your risk of diabetes
• 17% of your vitamin C, an important immune-boosting nutrient, found to be effective  against cancer cells.
• 20% of your vitamin B-6, which helps convert food into energy.
• 12% of your potassium, which helps in development of cells, tissues, and organs throughout the body.
• 8% of your magnesium, a vital nutrient for these important reasons.

I found a great way to introduce it to the kids in a dessert I found on the Food Network site. The recipe didn’t originally call for leaving the skin on the bananas, so I just improvised. Not everyone was thrilled with the results, but my oldest son and I enjoyed the taste and texture, and I like that it was a lot healthier than most desserts eaten at my house. We’ll definitely be enjoying it again.

[1] People around the world are eating banana peels because they know something that Westerners do not

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I made this recipe for him recently in my slow cooker, and he loved it. In fact, he loved it so much that he said he probably wouldn’t share it with his friends. But he did share some with his brother and me, and we agreed that it’s delicious. We smeared the honey-bacon compote on plain, baked pita chips and sprinkled a bit of crumbled goat cheese on top.

One of the ingredients in this recipe is apple cider vinegar. Often touted as a health tonic, apple cider vinegar is reported to lower blood sugar, aid in digestion and reduce cardiovascular disease risks, among other health benefits. Some even refer to it as one of nature’s miracle drugs.

The post In the kitchen with Kelley: Slow cooker honey bacon compote appeared first on Easy Health Options®.

But my kids get easily bored after a day or two of turkey. So to avoid leftover burnout, I spent some time searching the Web for recipe ideas that specifically featured Thanksgiving meal leftovers. I found this one at www.tasteofhome.com, and I think it’s going to be an after-holiday tradition with my family.

It calls for a bit of everything I cooked for our Thanksgiving meal, including broccoli, mashed potatoes, stuffing (or dressing, as we prefer to call it in the South), and, of course, turkey. I had enough leftovers to fit the bill; but if you don’t, just add to what you have. You could even put your own spin on it by substituting green beans or asparagus for broccoli.

It was a hit over the weekend at my house. Let me know how it fares with your family.

The post In the kitchen with Kelley: Turkey pot pie with stuffing crust appeared first on Easy Health Options®.

Smoothies prep recap

You always want to create the smoothie base with nutrient-dense organic ingredients, including spinach, kale, apple for fiber, another fruit or berry for sweetness, flax seed for fiber and coconut oil.

Go ahead and buy plenty of fresh organic greens and fruit to prep ahead of time so they are available for you throughout the week. It only takes about 15 minutes to prep 7 days’ worth.

Tweaking the base

You can tweak the base smoothie by using avocado oil instead of coconut oil. And today, Kellie replaces the pineapple used in the base recipe by adding in frozen strawberries and blueberries and some fresh raspberries for sweetness. Berries pair a bit better with some of the add-ins she will be using in this smoothie.

Now add 16 oz. of fresh, filtered water to your blender. You can also add in almond milk or yogurt if you prefer creamier smoothies many refer to as a shake.

Kick it up with add-ins

For today’s smoothie, Kellie will be adding organic plant-based super-foods and protein powders.

If you want your kids to love smoothies, think about adding in something like the Amazing Grass Kid’s Superfood, which our kids love; even though it contains everything from broccoli to Brussels sprouts! They can’t tell because of the chocolate flavor!

You can also use other powder brands and also flavors, like vanilla, berry or plain. If you are new to these powders, you may want to start with half the recommended add-in, which is usually a single scoop measure, which they provide.

Here Kellie adds in one scoop of berry flavored greens powder and also a scoop of protein powder to help sustain energy. You can use various plant-based or hemp-based protein powders. These come in various flavors and brands, just be sure you pick one that is a complete protein.

We like to use one that is also high in fiber for digestive and cardio health. If you choose this option as well, you will want to add some extra water and drink it more quickly, as the extra fiber and protein tend to “thicken” the smoothie rather quickly.

Blend and drink

Now blend it up!

It’s best to use a high-speed blender to break down all the ingredients into a smooth consistency. We use a Vitamix, but a Ninja or some other high-speed brands are just as good.

Pour yourself and your loved ones a glass and enjoy the energy and vibrancy you will feel all morning and into the afternoon!

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That’s why our love of soups and slow cookers reaches a fever pitch this time of year. And an old favorite at my house is chicken soup.

We all know that chicken soup is the go-to soup when feeling under the weather. But what you may not know is why… or why you should eat it before you get sick–sort of as maintenance too. Warm chicken soup eases the symptoms of respiratory ailments such as colds and flu. It acts as an anti-inflammatory, speeds up mucus flow through the nose, relieves congestion and prevents dehydration.

But adding mushrooms, like I’ve done in this recipe, takes the immune-boosting benefits of chicken soup up several notches. I highly recommend you read Dr. Elias’ post about 10+ ways mushrooms protect your body like nothing else.

Another reason I like this particular recipe is that it contains beans, which help fill you up. So it’s a good soup to fix whether you’re sick or not. It’s especially good with crusty bread on the side and parmesan cheese sprinkled on top.

The post In the kitchen with Kelley: Slow cooker chicken soup with white beans and spinach appeared first on Easy Health Options®.

That’s because this recipes falls inline with a type of dessert my colleague Margaret Cantwell refers to as “the three pleasures.”

Desserts created with the three pleasures… fruit, nuts and sometimes dark chocolate, satisfy your sweet tooth in a way that is healthier and promote better weight loss success. You can read more about how in Margaret’s post: Why dessert helps you eat better and lose weight.

But as far as good nutrition goes, let’s start with the brain-boosting walnuts. While they help protect your brain, lab tests have also connected them with a reduced risk of breast and prostate cancer, a better insulin response (which means a lowered chance of diabetes) as well as a healthy cholesterol profile.

Now the maple syrup… studies have shown this sticky natural concoction to be liver-protective and it may help ward off Alzheimer’s too. Don’t forget its anti-inflammatory properties, either.

The fruit… pears are one of my all-time favorites–pack their fair share of heart-healthy fiber. Pears also make the list of 14 spermidine-rich foods that fight premature aging.

A little cinnamon brings it all together… and boasts not shortage of health-boosting compounds you can read about here.

I hope you enjoy this as much as I do!

The post In the kitchen with Kelley: Maple-glazed pears with cinnamon and walnuts appeared first on Easy Health Options®.

But the old-fashioned sweet potato casserole I grew up eating just isn’t good for you at all. And it’s such a shame to take one of the best sources of the powerful antioxidant beta-carotene, touted to be protective against cancer and aging, and trump its health benefits by smothering it in butter and sugar.

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Here’s a yummy sweet potato recipe that’s much better for you. One of the ingredients in this recipe is olive oil. Including fat in sweet potato dishes significantly boosts the uptake of the beta-carotene, a carotenoid, from sweet potatoes. So you can enjoy a sinfully delicious side dish without the guilt.

Carotenoids are great for fueling up the brain and boosting your health by preventing:

• Cancer
• Eye disease
• Cardiovascular disease
• Osteoporosis

The post Honey and cinnamon roasted sweet potatoes appeared first on Easy Health Options®.

So we should all be eating a lot more than we do! And there are so many to choose from…

In this particular recipe–which works well as a side dish or equally as well as a baked potato topping or an add-in for pasta sauce or soup–I used button mushrooms. But you can really substitute just about any kind–especially these three known for exceptional medicinal benefits.

Another great thing about mushrooms: they are available year-round.

Also–be sure to check out this link to make a powerful batch of mega vitamin D-infused mushrooms to use all year long in your recipes! Great to just throw in a bowl of soup or pasta.

The post In the kitchen with Kelley: Garlic roasted mushrooms appeared first on Easy Health Options®.

Why should such a delicious and healthy dish only be reserved for holidays? At my house it’s on the table very often, and we like to have a little fun with it too…

Like most of America, I’m a huge fan of The Walking Dead. Friends and I have made Sunday nights into a social ritual of TV and food, and cranberry sauce is often served. Why?

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Well, because it kind of looks a little gory in the context of our favorite TV show if you use your imagination — so I consider it a very fitting addition to our themed food gathering. I serve it as sort of a dip to be scooped up on graham crackers — and what a great flavor combination this makes. The sweetness of the graham crackers counters the little bit of bitterness you get with cranberry sauce. I’ve also started serving it as a dipping snack prior to Thanksgiving and Christmas dinners to help quell the hunger pangs.

Delicious and healthy, cranberries are protective of your heart (helping lower blood pressure) and liver. In addition, they guard against urinary tract infections, thanks to proanthocyanidins, a natural compound that acts as a barrier keeping bacteria from latching on to the urinary tract lining. Check out these other 6 benefits of crazy-good cranberries.

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No doubt, homemade cranberry sauce is far superior to the canned stuff. Why not make it from scratch and really impress your family this Thanksgiving — and beyond?

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Leading up to the spookiest of nights, we always set an evening aside to carve pumpkins and have a movie marathon. And now that they’re teenagers, I enjoy watching Halloween-themed movies with them.

This year, we’re planning to watch a Harry Potter flick or two, or three. And if you’re a fan, you know that in the wizarding world, ice-cold pumpkin juice was a treat you could buy at the train station from a trolley pushed by a plump witch.

So in keeping with the theme, we’re going to make pumpkin juice, using the innards of our freshly carved pumpkin, fresh apples, carrots and the best Fall spices.

Loaded with vitamin A and fiber, pumpkin isn’t just tasty; it’s also good for you. Pumpkin is also one of the best sources of lutein and zeaxanthin, both powerful carotenoid antioxidants that benefit not only your eyes but your brain, bones and more.

Now, if only I could figure out how to make chocolate frogs that actually jumped!

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It’s true because I heard it on my local National Public Radio station. At lunch time I love to listen to NPR, and when they started talking about my favorite hot sauce, well… I got happy. Here’s what I heard about some of the ingredients in sriracha sauce…

“Jalapenos and other chili peppers are packed with two potent compounds — capsaicin and dihydrocapsaicin. These molecules perform a mind trick on our nervous system: They make us think our tongues have touched something scalding hot, like boiling water. To keep the tongue from getting burned, the brain triggers the sensation of pain. Something like, “Holy cow! Wash this Sriracha out of my mouth immediately!

“But your nervous system isn’t going to just let you suffer with your mouth on fire. So it also launches a whole series of actions to help us deal with the pain. It releases endorphins — the morphine-like compounds that give you a natural high. And it makes the nerves on our tongue more tolerant to pain.”

What else makes me happy? Bacon. So it made perfect sense to pair bacon and sriracha sauce in this delicious appetizer. It’s a hit at home and anywhere I take it — because it spreads a little heat and lot of happiness.

 Source: http://www.npr.org/sections/thesalt/2014/02/24/281978831/sriracha-chemistry-how-hot-sauces-perk-up-your-food-and-your-mood

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With three children, I always make a big deal out of Halloween. We decorate. We go to pumpkin patches and fall festivals. And I usually make some kind of special Halloween-related treat. This year, it’s Festive Fall Parfait.

This recipe features Greek yogurt, which is chock full of protein and probiotics. It’s also a good source of B12, potassium and, of course, calcium. It looks like candy corn, but it’s good for you. Fun and healthy! I like that.

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We’re stressed about politics and the economy. We’re stressed about paying our bills, driving in traffic, taking care of our children and our elderly parents, and planning for retirement–or surviving retirement. Even children are stressed, wondering whether their classmates are talking bad about them on social media.

It stresses me out just to think about it all!

One thing we can all do to help alleviate stress is to eat foods that are good for us. What’s more, we can eat foods that are known to improve mood and relieve stress. Take walnuts for example. Studies conducted by the National Institutes of Health found that the omega-3 fatty acids in walnuts keep the stress hormones cortisol and adrenaline in check.  The phytonutrients in apples — the main ingredient in this recipe — help produce antidepressant neurotransmitters. Phytonutrients are also amazing for your heart.

But for me, the most stress-reducing thing about baked apples is the smell. Apples remind me of a simpler time and place and as the scent of them cooking fills my house, I’m taken back to a carefree time in my life. If only for a short while, it’s a much welcomed break from the stress of living in the now. Give it a try and see how it makes you feel.

The post In the kitchen with Kelley: Baked stuffed cinnamon apples appeared first on Easy Health Options®.

Shortly thereafter, she discovered apple cider — and we both discovered that preparing it in the slow cooker makes the house smell good all day. So we fix it often during apple season. She and my younger son love to drink it. We all love to smell it. And I like to set aside some to make cider-braised pork loin. (I’ll share that recipe later.)

It’s no surprise that apples are good for you. They lower cholesterol, prevent breathing problems, fight colds (and maybe even cancer), decrease diabetes risk and boost brainpower.

To discover other ways apples can boost your health, and more apple recipes, click here.

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It’s also a great way to get your fruit and vegetable servings in, if like most of us, your day gets incredibly busy and you may not always eat as well as you should. Our smoothie recipes has spinach and kale as its foundation — but don’t worry it tastes great! Here’s how to make it…

Nutrient-dense ingredients

The following is the basis of our smoothie; but you can experiment with any numbers of greens and fruits and oils. But use fresh and organic ingredients whenever possible. Too many conventional veg and fruit are on the Dirty Dozen list and should be avoided whenever possible. You can read more about the Dirty Dozen here.

Spinach is a green low in cholesterol and fat yet is just packed with vitamins and miners like niacin, zinc, protein, fiver, vitamins A/C/E/B6/K, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Kale is another low-calorie and no-fat green that is also high in fiber. Kale is great for aiding digestion and contains great amounts of vitamins and minerals like folate and magnesium and four dozen different flavanoids. It also helps lower cholesterol and reduces risk of many kinds of cancer.

Apples are packed with fiber, flavonoids, vitamin C and antioxidants reported to extend lifespan by 10 percent. They are great for aiding digestion and reducing the risk of cancer, hypertension, diabetes and heart disease.  And the skin apparently contains a compound that may stave off muscle loss.

Pineapple is high in Vitamin C, manganese and thiamin. They aid in digestion, are an anti-inflammatory, support bone health, and reducing risk of macular degeneration.

Flax seeds are high in fiber, Omega-3 Fatty acids and lignins that help support a healthy heart and provide antioxidant support.

Coconut oil has numerous health benefits, including supporting healthy cholesterol as a “good fat” (HDL) as well as by converting bad (LDL) cholesterol into HDL, thus helping support heart health and reduce risk of heart disease.

Easy prepping

First thing is to have plenty of organic greens and fruit to prep ahead of time so they are available for you throughout the week. It only takes about 15 minutes to prep seven days’ worth.

We use fresh organic greens, not frozen or conventional. Frozen greens need first to be heated to a certain temperature to be safe of bacteria. We buy two bunches of kale and one container of spinach. Open each kale and rinse it of dirt then strip the leaves from the stem. The stem can be too bitter for a pleasant smoothie. Rinse the spinach, too, and then add equal amounts of both to a quart-size freezer bag. This amount of greens makes exactly seven freezer bags (one for each smoothie, daily).

We use some fruit to make it taste sweeter, like organic apple, frozen pineapple; sometimes a frozen banana or tart cherries.

And then some healthy fats, like coconut oil or avocado oil to help absorb some of the fat soluble nutrients.

We also prep about a quarter cup of organic flax seed for healthy fat and fiber to help with cholesterol, slow digestion of sugars, and keep you regular.

Fast blending

You will want to use a high-speed blender for best effect. The ones from Vitamix or Ninja are terrific; others are good, too. The high speed really blends the greens down into a smoother texture, making them more palatable.

First add one of the frozen quart bags of greens and push it way down into the blender.

Next add some fruit for sweetness, but not too much because you don’t want to spike your blood sugar. In today’s video Kellie adds about half a medium apple (organic), for its fiber and pectin and great digestive powers.

And then about a half cup of frozen pineapple, to make the smoothie colder. You can use room-temperature fruit, if you prefer a warmer drink.

Next add about 12 oz. of filtered water. The more water you add the more juice-like the consistency. I like mine more like a cold shake, so this is a good amount for me.

Add two tablespoons of ground flax seed and one tablespoon of coconut oil. The one-two combo of coconut oil and pineapple makes the smoothie taste like a healthy Pina colada!

Cover the blender with the lid and blend on high until the ingredients are at a texture you prefer. Some like it more chunky or gritty and others enjoy a smoother texture and blend longer.

Drinking

Pour into an 8 oz. or 10 oz. glass to boost your morning, give you energy and get your body a dose of healthy fats, nutrient dense ingredients, including fruits and greens, and that much needed fiber.

Enjoy!

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Boneless, skinless chicken breasts are a great source of relatively low-fat protein. Protein are fundamental to the very structure of our bodies. Proteins help our cells, organs, muscles, connective tissue and bones hold together as the key body parts they are.

So break out your favorite skillet and get cooking!

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I simply cut down on the amount of sugar and white flour and added a few choice ingredients that make it healthier for my family, but just as good as I remember.

My grandmother’s recipe called for about 2 cups of sugar. I dropped my recipe to less than half of that and added apple sauce to help sweeten and provide a bit of dietary fiber. To boost that fiber, I also added flax seed, which is also a great source of heart- and brain-healthy omega-3s.

But my favorite ingredient is walnuts. I used to make it nut-free because nuts can be expensive. But knowing how chockfull of healthy fats walnuts are, I consider it a ‘good health’ investment. So bring on the walnuts!

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That’s when I decided to try drinking a folk remedy my mom had given me as a child: warm honey lemonade.

Mixing honey and lemon with water is as old a remedy as mixing honey and lemon with tea, but without the caffeine. Honey, which has antibacterial and anti-inflammatory properties, helps coat the throat. And lemon, which provides a vitamin C boost, aids in the reduction of mucus.

After I noticed an improvement with my nighttime coughing the last time I was a littler under the weather, I did a little research to see if my lemony-sweet elixir really worked or if I was experiencing a placebo effect. I stumbled upon an article on the Mayo Clinic website that boosted my confidence in my homemade remedy…

According to what I found, “In one study, children age 2 and older with upper respiratory tract infections were given up to 2 teaspoons (10 milliliters) of honey at bedtime. The honey seemed to reduce nighttime coughing and improve sleep.

In fact, in the study, honey appeared to be as effective as a common cough suppressant ingredient, dextromethorphan, in typical over-the-counter doses.”

However, it’s not such a good idea to give honey to children under 2 years of age, because of the risk for infant botulism.

Needless to say, I was convinced. Here’s my recipe if you’d like to give it a try.

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I already watch what I eat, but I don’t exercise regularly. (Note to self: Must exercise regularly; you’re worth the effort.) And I must confess that I sometimes turn to fattening, unhealthy comfort food when I’ve had a bad day, or to celebrate an accomplishment, or because I work hard and I deserve something Southern-fried and it just smells so good, doggone it! In other words, I don’t always make good choices.

Part of the problem, too, is that I’ll cook a healthy meal and then eat too much of it.
But with age comes wisdom (or at least self-knowledge), and I know myself well enough to know that I will eat right if I simplify access to healthy foods as part of my daily routine. I already follow a meal plan with breakfast and lunch at work, and now I’m working on doing that at home to cover evenings and weekends.

My recipe for Spicy, Cheesy Black Beans is on my meal plan. I like to eat this for lunch at work. I can keep canned beans in my desk drawer and salsa verde and shredded cheese in our office refrigerator. I can fix this in about three minutes and thanks to the high fiber content of the black beans (28 grams in one cup!), this tasty meal leaves me feeling full for the entire afternoon.

Fiber is your friend in more ways than one. High fiber foods help protect against digestive diseases and are helpful when dieting or trying to maintain a healthy weight. My friend, Margaret Cantwell, wrote about a study in which researchers found that fiber-rich foods and bacteria in the gut produce a natural appetite suppressant. And I’m all for that.

The green ingredient in salsa verde is the tart, spicy tomatillo. Tomatillos have very few calories and low levels of fat, and they are also a very good source of niacin, potassium and manganese. They also contain antioxidant vitamins, including vitamins A, C and E. That’s why I like to use salsa verde to add flavor to various dishes.

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On days like this, I’m glad that we plan ahead just in case our morning is rushed. I keep breakfast food at work. My son heats up a Muffin-Tin Frittata or two. And my daughter grabs her smoothie to drink on her way out the door.

If you’re thinking to yourself that there’s no way to prepare a smoothie on a rushed morning, I’ll let you in on our secret. We make a week’s worth of smoothies every Sunday and freeze them in Mason jars. Each night, she takes one out of the freezer and puts it in the refrigerator. That way it’s ready to drink in the morning without any fuss.

This particular smoothie is a favorite of hers. It features raspberries, which have strong antioxidants that help the body fight against heart and circulatory disease, cancer, and even age-related decline. My daughter is young, but it’s never too early to eat healthy.

The post In the kitchen with Kelley: Raspberry-cherry smoothie appeared first on Easy Health Options®.

Try these tips and tricks to get you started:

• Blend the leafy greens and liquid base first to avoid chunks.
• Defrost frozen fruit overnight so it will be softer.
• If the motor seems stuck, add more liquid to get the contents moving.

So, break out your blender and try these fresh, delicious smoothie recipes the next time you’re craving a healthy, all-natural snack.

Go green with these 5 simple smoothie recipes

There is no doubting the popularity of smoothies and juices in the world of nutrition. However, getting started may seem daunting if you aren’t prepared in terms of mixing certain fruits and veggies to produce a great tasting drink.

7 (plus 1) fresh spring smoothie recipes

These easy, healthy smoothies are not only delicious, they only take a few minutes to whip together. They’re great for a breakfast on-the-go or anytime you’re just craving a cool refreshing treat.

Try these quick 3-ingredient smoothie recipes

Research published in the Journal of Epidemiology and Community Health indicates that if you increase your daily servings of vegetables and fruit, you may actually increase your life span.

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But when I cook a meatless meal, I like to look for alternative ways to pack it with protein. Quinoa is a great plant source of protein, and I’ve started incorporating it into more of our meals. Recently, I experimented with substituting quinoa for rice in one of our favorite dishes: fried rice.

Cooked quinoa has roughly five times more protein than cooked white rice, which is what I typically used in my original fried rice recipe. Using it as a substitution didn’t detract from this traditional favorite. The texture was similar to traditional fried rice, and it was a big hit with the family.

In my recipe below I’ve included eggs, but you can make it without eggs, for a protein-packed vegan meal.

The post In the kitchen with Kelley: Quinoa fried ‘rice’ appeared first on Easy Health Options®.

But that was years ago — way before I began making a concerted effort to prepare and consume healthier fare. I’ve long since lost the recipe I used, and I wouldn’t bake a batch of those cookies now anyway. Instead, I bake oatmeal raisin muffins.

Dr. Mark Wiley says oatmeal is a good source of dietary fiber, which he calls “the essential piece of the wellness puzzle.” And Craig Cooper says it’s a good source of magnesium, which every organ in your body needs to some degree.

*Here’s a helpful hint for prepping raisins to make them tastier in baked goods. Put the raisins in a bowl and pour boiling water over them. Leave them in the water until they plump up, then drain completely. The raisins will remain plump and juicy even when baked.

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Cantaloupes are an excellent source of vitamin A which is essential for healthy vision, and a good alternative source of vitamin C if you don’t tolerate citrus fruits well.

To freeze cantaloupe, just cut the melon into chunks, put the chunks on a cookie sheet lined with wax paper and stick them in the freezer. Once the cantaloupe chunks are frozen, put them in labeled freezer bags to use at a later date.

This recipe is my daughter’s favorite. For added sweetness, it features honey, which is well-known for its antibacterial and anti-inflammatory properties. In fact, it’s considered one of nature’s best all-around remedies.

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In fact, I enjoy breakfast foods so much that I can recall the first time I was introduced to various breakfast foods, including breakfast burritos, cheese toast, a full English breakfast and bagels with cream cheese.

Perhaps the most memorable first, though, was the first time I ate a breakfast casserole. It was on a Saturday morning in June 1995.

It was the weekend of City Stages, a now-defunct music festival in Birmingham, Alabama. My date and I went to a brunch before heading to the festival. Our host served breakfast casserole with fresh fruit and mimosas. It was filling, but not heavy, and so very delicious. I asked for — and got — the recipe, and I cooked it for many years whenever I had guests over as well as on Christmas morning.

Over the years, I’ve tweaked the recipe and I think I now have it where it needs to be. Both delicious and healthy, it features spinach, which is one of my favorite foods. A recent report said that eating just one serving of spinach daily may help slow the process of age-associated cognitive decline. In other words, eating a serving of spinach every day is an easy and affordable brain booster. Spinach also contains natural compounds that quell your hunger and possibly help you eat less, if weight loss is a goal.

My family and I will be enjoying this eggs-cellent breakfast casserole Christmas morning… and New Year’s Day as well. I hope you’ll consider making it a tradition for your family’s favorite holiday celebrations. But it’s certainly healthy enough to enjoy more often…

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I recommend buying a package (or two if your slow cooker is large enough) of organic chicken — boneless and skinless breasts or thighs, whichever you prefer — and cooking and freezing it so that you can quickly pull together a meal on a night when you just don’t have much time to cook. Just let it thaw or thaw it in your microwave and it’s ready to add to your favorite dish.

Chicken is a great source of protein, is full of vitamins and important cancer-fighting minerals like selenium and the brain-boosting nutrient choline, which is a great help for my kids in school. Plus, I read that researchers at NYU discovered the dark meat in chicken and turkey has taurine, which lowers risk for heart disease. ^[1] That’s one reason I choose chicken thighs. The other reason is that I prefer the taste.

[1] “Nutrient found in dark meat of poultry, some seafood, may have cardiovascular benefits.” Science Daily. www.sciencedaily.com. Retrieved March 9, 2015.

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One of the snacks we took was trail mix, which we packed in individual bags and each kept in our own backpacks. We keep the ingredients for this trail mix on hand at all times, and it’s simple to mix up a batch if you’re heading out the door for a quick hike — something that happens frequently at our house.

Almonds are among the four ingredients in this trail mix. Known as a superfood, almonds are packed with vitamins, minerals, protein and fiber. And they’re associated with a number of health benefits, including lowering bad cholesterol and blood sugar.

Don’t be tempted to switch the dark chocolate chips for milk chocolate. Dark chocolate contains some potent antioxidants and is linked with improving vascular function, increasing insulin sensitivity and decreasing inflammation in the body.

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I keep it on hand so I’m not tempted to veer off course — here’s my go-to recipe for hummus. The main ingredient in hummus is chickpeas — low-fat, high-fiber, vitamin- and mineral-rich legumes. Regularly consuming chickpeas can help with weight management, boost gut health and reduce the risk of developing type 2 diabetes, but they are also very cancer-protective…

Recent research shows that legume-lovers were 32 percent less likely to get one of the cancers that are typically associated with being overweight, such as breast, prostate and colorectal cancers.

My recipe below also involves olives. Research out of Spain has revealed that olives have antitumor potential that seems to be effective against colon adenocarcinoma cells.

So, the health-boosting potential for this snack is through the roof! Enjoy…

The post In the kitchen with Kelley: Celery sticks with hummus and olives appeared first on Easy Health Options®.

In case you don’t know, prunes are dried plums. A few years ago, the dried fruit got rebranded in an effort to boost its popularity, which brings me to what my doctor said. “Prunes? That’s smart,” he said. “People don’t think about prunes much anymore.”

That’s a shame because the dried plums are a great source of fiber (12 grams in just one cup) and most Americans don’t get near enough of the 20-25 grams recommended. Fiber can help keep your bowel movements regular and prevent gastrointestinal problems like diverticulitis, but it’s role in keeping your gut microbiome healthy is its biggest value.

Research has shown that a balanced microbiome means a healthy immune system that not only can better protect you from dangerous pathogens, but also from cancer and heart disease. You can read more about that here and here.

Here’s a recipe for a snack that features dried plums. Be sure to hold onto it and put it to use next week with your turkey leftovers

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That’s problematic on a couple of levels. HFCS contributes greatly to our escalating obesity and diabetes epidemic. Additionally, because almost 100 percent of the U.S. corn crop is genetically modified, you are most likely adding a questionable GMO product to your otherwise healthy food.

For these reasons, and more, I try to be mindful of selecting healthy options when choosing foods and their accompaniments. And a lot of times, that means cooking from scratch. This honey mustard sauce is healthy, delicious and easy to prepare. And there’s a good chance you have all the required ingredients in your pantry.

This recipe features apple cider vinegar. Bob Livingston calls apple cider vinegar a “natural miracle worker.” He reported that it works as a digestive aid and a pain reliever and that it helps fight fat.

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I’m not a huge fan of the taste of salmon, so I was pleasantly surprised that I actually liked it. Fast-forward 20 years; I’m trying to add more superfoods, including salmon, to my diet. This recipe features avocado, which is also a superfood and which just so happens to be one of my favorite foods. And I must confess that I’m not at all opposed to ingesting a smidgen of cream cheese. But if you are, plain yogurt tastes great with smoked salmon and is a good substitute for the cream cheese.

Salmon and avocado are both high in omega-3 fatty acids, which reduce the risk of heart disease, depression, dementia and arthritis. Our bodies can’t make these fats, so it’s important to eat foods that contain them.

The post In the kitchen with Kelley: Smoked salmon pinwheels with avocado and cream cheese appeared first on Easy Health Options®.

Oats are also a great food if you’re trying to eat less. The fiber content can help you feel fuller longer so maybe you’ll snack less between breakfast and lunchtime.

If you can, you should try to avoid the flavored pre-packaged envelopes of oats. They have added sugars that negate the health benefits. Instead, try sweetening with fresh fruit like I’ve done here.

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Curry powder typically contains curcumin — which naturally contains turmeric. And there is nothing wrong with adding a few extra dashes yourself above what the recipe calls for.

Why? India has one of the lowest rates for most cancers in the entire world — and some experts attribute that to the amount of turmeric in the Indian diet, as well as it being a staple in traditional Ayurvedic medicine. It’s even been researched for shrinking tumors.

My vegetarian friends substitute firm tofu or mushrooms for the chicken in this recipe, and vegetable broth for the chicken broth. And you know what? It’s just as good. Enjoy!

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