Archives for : DIETS

Okra:The New SuperFood!

Okra Inhibits 75% of Metastatic Melanoma Cells in Vitro: Okra is emerging as a superfood against both ‪#‎cancer‬ and diabetes. In this study, ‪#‎okra‬ pectin inhibited the proliferation of highly metastatic mouse ‪#‎melanoma‬ cells (B16F10) by 75% after 48 hours of treatment and also increased the rate of programmed cell death (apoptosis) by nearly 23-fold.

The researchers also discovered that the pectin triggered apoptosis by interacting with Galectin-3 (similar to the well-known modified citrus pectin). In other recent studies, okra was shown to kill 72% of human breast cancer cells (MCF-7) in vitro, and a population study revealed that American men eating a “Southern” style diet (characterized by eating okra, grits, cornbread, beans, rice and sweet potatoes) had 40% less prostate cancer.

Multiple studies have now also confirmed okra as a potent anti-diabetic food both in lab experiments on tissue cultures and in rats. Clinical trials on people have not yet started, but the internet is currently teeming with anecdotal reports of diabetics finding help by soaking cut-up okra pieces in water overnight and then drinking the water in the morning (interestingly, roasted okra seeds have been used in Turkey for generations as a traditional medicine for diabetes). Bottom line: okra may be the next superfood of the 21st century.

Wheat Grass:The Natural RX


Baby Weight:Evelyn Lozada



“I’m Proud Of Where I’m At So Far”: Evelyn Lozada Talks Dropping 30 Pounds Since Giving Birth To Baby Carl In March.

Gluten Free Garlic Cauliflower Pizza Crust

550x418x66cf8ddb80fdd838a79a7a6d6cf9b71721_jpg_pagespeed_ic_3eHi8iF2hZ1 head cauliflower, chopped

  • 1 cup shredded Italian cheese blend
  • 1 large egg, beaten
  • 2 minced garlic cloves
  • 1/4 cup basil & oregano mix
  • salt/pepper to taste




  1. Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded.
  2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.
  3. Preheat an oven to 450 degrees F (230 degrees C). Line a baking sheet with parchment paper.
  4. Stir Italian cheese blend, basil & oregano, egg, garlic, salt, and pepper into cauliflower until evenly incorporated. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust.
  5. Bake in the preheated oven until lightly browned, about 15 minutes.
  6. Top with whatever you like!

No-Bake Pineapple Coconut Bars (Gluten-Free, Paleo, Vegan)

Author: Jennifer Farley
Serves: 8 bars
  • ⅔ cups unsweetened shredded coconut
  • 2 cups unsalted cashews
  • 1 cup freeze-dried pineapple
  • 1 cup medjool dates, pitted
  • ⅛ teaspoon sea salt
  • ¼ cup plus 2 tablespoons coconut butter
  • 3 tablespoons coconut oil
  1. Preheat the oven to 350° F.
  2. Spread the coconut evenly across a baking sheet and toast in the oven for 3 minutes. Stir well and then cook for another 2 minutes, or until golden and fragrant.
  3. Set the toasted coconut aside and use the same baking sheet to toast the cashews for an additional 5 minutes, or until fragrant.
  4. Add the coconut, cashews, dried pineapple, dates, and salt into a food processor.
  5. Pulse the ingredients until they’re crumb-sized (a few larger pieces are fine).
  6. Add the coconut butter and ½ tablespoon coconut oil to the food processor and continue pulsing until the mixture begins to clump. If it seems dry, add another ½ tablespoon of coconut oil.
  7. Line an 8 x 8-inch brownie pan with parchment paper, allowing two sides to hang over the side of the pan. Dab a bit of coconut oil on the brownie pan to help the parchment stick to the two longer sides. Press the mixture into the pan, using a piece of plastic wrap to help flatten the mixture evenly. Freeze the mixture for 15 to 20 minutes and then slice the bars into 8 pieces.
  8. Wrap the bars individually and store in the refrigerator or freezer. (I like them frozen!)

Homemade Strawberry Almond Milk




Homemade Strawberry Almond Milk gluten-free, vegan // yields 4 1/2 cups

  • 1 cup raw almonds, soaked for at least 4 hours or overnight then rinsed + drained
  • 3 1/2 cups filtered water
  • 2 1/2 cups Earthbound Organic frozen strawberries, thawed and halved
  • 4-6 pitted medjool dates, soaked in water for 1 hour then drained
  • 1 teaspoon pure vanilla extract

Rinse almonds and place in your blender with the water. Turn to low working up to the highest setting and blend until the almonds are pulverized, ~30 seconds. Hold your nut milk bag over a large bowl and slowly pour the milk through the bag. Squeeze all of the milk out through the bag being sure to hold the top tightly so no pulp comes through.

Turn the bag inside out and place the almond pulp in a sealed container for up to 3 days in the fridge. Rinse out the bag.

Place the strained milk back into your blender with the thawed strawberries, dates, and vanilla extract. Blend until completely combined. Pour through the nut milk bag over the empty bowl once again and squeeze all of the milk out. Pour into a jar and store in the fridge for 2-3 days. You can taste when it has gone bad.

notes: To soak almonds, place in a bowl covered by water on your counter for at least 4 hours or overnight, then rinse + drain.  Depending on the sweetness and flavor of your strawberries you may need to blend in more. Feel free to sub in a sweetener of choice instead of dates. Start with 1 1/2 tablespoons then taste and go from there. Fresh strawberries can be used. Cheesecloth can be used instead of a nut milk bag but the bags make straining much easier and they can be used over and over again.  Excess milk can be frozen into ice cubes before going bad and used in smoothies.

Recipe Redux: Black-eyed pea and zucchini falafel



Black-eyed pea and zucchini falafel Serves 4 (about 18 patties)
2/3 cup dried black-eyed peas (if using canned, use 300 grams rinsed canned beans and skip step 1) 1 large zucchini, grated 1 cup breadcrumbs 1 egg, beaten 4 garlic cloves, minced 1 tablespoon ground cumin 1 teaspoon ground coriander 1 teaspoon dried oregano leaf 1/4 teaspoon cayenne pepper 3 tablespoons cup high-heat oil (like canola or refined olive)

  1. Rinse the black-eyed peas and pick out any that are broken or discolored. Transfer to a small saucepan and cover with 4 cups water. Bring to a boil, then simmer for 60-90 minutes or until tender.
  2. Drain the cooked beans (will be around 300 grams) and dump into a large bowl. Mash the beans slightly with a fork to break them up. Add the zucchini, breadcrumbs, egg, garlic, salt, cumin, coriander, oregano, and cayenne pepper. Combine thoroughly.
  3. Form the mixture into round, flat patties about 3 inches in diameter (each of my patties weigh 40 grams).
  4. Heat oil over medium-high heat and lightly brown the patties for about 2 minutes on each side. You may have to add more oil to the pan between batches.
  5. Serve stuffed in a pita pocket with greens, red onion, and tzatziki.


Watermelon: The Natural Rx


Homemade Energy Snack Bar Recipe





  • 1 c dates
  • 1 c dried cranberries
  • 1 c lightly salted almonds
  • 1 T chia seeds
  • 1 T flax seeds
  • 2 T agave nectar


  • Pulse dates and almonds in food processor until chopped medium fine. Add cranberries, chia seeds, flax seeds, and agave. Pulse 6 to 8 times or until ingredients are combined.
  • Line a 8×8 dish with parchment paper.
  • Dump ingredients into pan. Press down firmly to form a flat even top. I use a square of parchment paper to press down because the mixture is quiet sticky.
  • Refrigerate a couple of hours before cutting. You’ll get cleaner cuts if they’re cold.
  • Store in an airtight container up to 2 weeks.

Detox Drink: Lemon & Mint!


2 quarts of water
1 lemon juiced
8-10 mint leaves
1 medium cucumber, sliced
Combine all ingredients in a pitcher with a lid. Allow it to steep all night.
Stir each time before pouring a glass, drink & enjoy!

Zucchini Carrot Muffins!

Dry Ingredients
  • ¾ cup whole wheat flour
  • ¾ cup old fashioned oats
  • ½ c flax seed meal
  • ¼ c brown sugar
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • ½ tsp nutmeg
  • ¼ tsp ground cloves
  • ½ tsp salt
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ c walnuts – chopped (optional)
Wet Ingredients
  • 1 c zucchini – grated with skin on
  • ½ c carrot – grated
  • 2 eggs
  • 6 oz Greek yogurt – 0 %
  • 2 tbs canola oil
  • ½ c natural applesauce
  • 1 tsp vanilla
  1. Pre-heat oven to 400 degrees and line 15 muffin tins with paper cups or spray with non-stick spray.
  2. In a large bowl, use a whisk to combine all dry ingredients with the exception of the walnuts.
  3. Once the dry ingredients are mixed well, add in the walnuts and use hands to make sure they are all evenly coated with the floury ingredients. (This will help them float in the muffins!)
  4. In a medium bowl, whisk together all of the wet ingredients.
  5. Pour wet ingredients into dry ingredients and combine well.
  6. Using a ¼ c
  7. ice cream scoop
  8. or measuring cup, carefully fill each muffin cup.
  9. Bake for 18 minutes or until toothpick comes out clean.
  10. **My oven tends to bake a little faster than this so check after 16 minutes to be sure.
  Good source of Vitamin A. 

Pieapple: 30 Minute Rule!


Cranberry Cleanse:Heart Healthy!


Roasted Beet and Feta Cheese Stack



Prep Time: 5 minutes

Cook Time: 1 hour, 30 minutes

Total Time: 1 hour, 40 minutes

Yield: 6 servings


  • 2 lbs. whole, raw beets, greens removed.
  • ½ cup (2 oz.) fat-free or reduced fat feta Cheese
  • ¼ cup chopped pistachio nuts, no salt added
  • 1 tsp. honey
  • 1/8 tsp. fresh ground black pepper
Lemon Vinaigrette
  • 3 tbsp. balsamic vinegar
  • 1 tbsp. oil
  • 2 tbsp. water
  • ½ tsp. kosher salt
  • 1/8 tsp. fresh ground black pepper


  1. Preheat oven to 450°.
  2. Wash beets and wrap in foil.  Place foil packet on a baking sheet and bake for 1 to 1 ½ hours.  Beets are done when a fork will easily go through beets.
  3. Let cool enough to handle.  Take a paper towel and wipe off the skin.
  4. Slice Beets into thick slices.
  5. In a small bowl, mix together feta, pistachios, honey and black pepper.
  6. Layer beets with a smear of the feta mixture.
  7. In another small bowl, whisk together all ingredients for vinaigrette.
  8. Drizzle over beets.


Nutritional value per serving (using fat-free feta):  Cal 131/Fat 5 grams/ Carbs 18 grams/ Fiber 5 grams/ Protein 6 grams

Arthritis: Juicing Rx!


Caffeine:Good Vs. Bad


Green Lentil Hummus: The Healthy Way!



Green Lentil Hummus (Makes about 3 cups)

1 cup green lentils, rinsed and picked over for stones 6 cups water 1 bay leaf 1/4 cup tahini, be sure to mix well Juice of 2 to 3 limes 1 to 1 1/2 tbsp. fresh tarragon, minced 1 garlic clove, chopped 1 tsp. kosher salt 3/4 cup non fat Greek Yogurt (I used Fage)

  1. In a medium size saucepan, bring the water to a boil.  Add the rinsed lentils and bay leaf.  Bring back to a boil then reduce to a simmer.  Simmer for about 30-40 minutes until lentils are tender.  Drain the lentils and discard the bay leaf.  Allow to cool slightly.
  2. Add the lentils to a food processor along with the rest of the ingredients and process until fairly smooth. (Start with 2 limes and 1 tbsp. tarragon and add more if you want)
  3. Put the  hummus into a container and refrigerate for a few hours or overnight so the flavors can meld.
  4. Before serving adjust the flavor by adding more lime juice or salt if needed.
  5. Serve with fresh pita bread or pita chips.

Nutritional value per tbsp.:

Calories 27    Fat 1 gram    Carbs 3 grams    Protein 2 grays

Coconut Green Smoothie!



1/2 cup coconut milk 1/2 cup plain Greek yogurt (we use Chobani) 1 cup spinach 1 large banana, peeled 1 large green apple, cored, peeled and chopped 2 tablespoons shaved coconut 1 cup ice


1. Put the coconut milk, yogurt, spinach, banana, apple, coconut, and ice in a blender. Blend until smooth. Serve immediately.

Johnson & Wahlberg: NO PAIN, NO GAIN!


Fact: Dwayne The Rock Johnson and Mark combined for 17 meals a day while prepping for Pain & Gain.

Energy Ball: The Easy Way!


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