Why Peanut Butter is a good thing

I'm sure many of us have enjoyed peanut butter and jam sandwiches as kids and still until this day, I must admit it's a favourite of mine. I love peanut butter so much. I put it in my morning smoothie, melt and drizzle over bananas, eat with celery or even right off the spoon... yummy!

I've been known to break in a Kraft peanut butter jar when that's all that's around, but natural 100% peanut butter is the way to go. When looking at the ingredients you should only see peanuts, or peanuts/salt. Other popular brands you see in the markets are made with hydrogenated oils and have unnecessary fillers which should be avoided.

If you've never gone the all natural route, you should give it a try because it's so much better! It doesn't come sweetened, so you can do that if you'd like. I mix honey into mine before I spread on toast or in oatmeal.

I am also a sucker for almond butter, and am currently fighting my temptation to eat it all day long. Mmmm.. so let's go over some of the benefits of peanut butter:

• high in protein so it will help you feel fuller, longer while giving you lots of energy 
• helps repair muscles faster after working out because of high level of protein
• contains healthy fats which help to lower bad cholesterol and maintain overall heart health
• excellent source of potassium which counter acts high levels of sodium in your body and lowers blood pressure
• rich in fibre which aids in digestion
• high in vitamin E which promotes healthy skin and hair
• contains vitamin B6 which is good for the immune system and offers a boost of energy
• contains magnesium which is excellent for strengthening bones and building muscle mass

Try including a few tablespoons of peanut butter a week to your diet, and if you're working out and trying to eat healthy there's nothing wrong with eating it everyday. Remember, eating fats from peanut butter and other "good fat" foods such as avocados, sardines and walnuts keep our hearts healthy, and they should be consumed instead of avoided.

Enjoy!

Lentil Soup

Lentil soup never really sounded exciting to me, especially since my mother made it often as me and my siblings were growing up, but now I've learned to enjoy it. Not only do I find it much tastier, I've realised how wonderful lentils are for us. They are packed with protein and fibre and are an excellent choice to cook with for those who do not eat meat, but still want the benefits of the protein.

There's nothing too glamorous about lentil soup, but I promise if you try this recipe you will enjoy it and make it again. It's thick and savoury and all around good for you!

Ingredients

1 cup lentils (brown or green)

4 cups chicken broth (or vegetable)

2 large carrots, diced

1 large onion, diced

1 tomato, diced

4 cloves garlic, minced

1 tbsp lemon juice

1 tsp salt

1 tsp black pepper
1 tsp chilli flakes

1/4 tsp cumin

1/2 tsp turmeric

Directions
Rinse the lentils then cook in a pot with 4 cups of chicken broth over high heat until it boils. Once it boils, turn down to medium-low heat and let simmer for 25 minutes.

While it's simmering, chop up the vegetables. I used a mini food processor to get it done quickly. Set aside the vegetables until it's time to add them.

Once the lentils have simmered for 25 minutes, add the diced vegetables, lemon juice and spices. Let simmer in the covered pot for another 10 minutes.

When it's finished cooking, use a hand blender to purée the lentils and veg into a nice thick soup. Eat hot, and if you'd like, serve with a spoonful of sour cream.

Enjoy!

Easy Chicken Casserole

This recipe is a conglomeration of ingredients that's boiled and baked, from prep to plate, in 45 minutes. BAM! A quick dinner in a flash. It's nothing fancy, but oh boy it's hearty and delicious. This chicken casserole is a family pleaser. You can always use another veg you like in this meal or what you have on hand.

Ingredients
3 cups no yolk noodles
2 boneless, skinless chicken breasts, cubed
1 head of broccoli chopped - florets
1 cup sweet corn niblets
1 sweet pepper, sliced
1 cup mushrooms, sliced
1 onion, chopped
1 cup milk
1 can cream of chicken
1 can cream of mushroom
1/2 cup shredded cheddar cheese
1/2 cup grated parmesan cheese
2 tbsp butter
1 tbsp garlic powder
1 tbsp salt
1 tsp black pepper
1 tsp turmeric



Directions
Boil 2L of salted water in 2 separate pots. In one pot, add cubes of chicken breasts. Let boil in water for 10 minutes, then drain and set aside. In the other pot, drop the noodles and all the vegetables (broccoli, onion, mushrooms, pepper, corn) and let boil for 10 minutes. 

Drain and then add chicken to same pot. Add milk, cream of mushroom and cream of chicken, all spices, cheese and butter. Mix for a minute, then pour into baking dish evenly. Sprinkle some more cheese on top, then cook at 375F for 30 minutes. 


Let cool slightly before you serve and crack some more black pepper on top. 
Enjoy!

The goodness of Fruit!

Summertime and fruit go hand in hand, and that's one of my favourite reasons for this time of year. Fruits are sweeter, plentiful, less expensive to purchase, which is a plus because it only promotes eating more fruit! Imagine a whole fridge filled with fruits and a bowl of them ripening on your kitchen table.. doesn't that make you giddy? Well, it gets my fruit juices flowing because they're loaded with vitamins, healthy to eat and packed with flavour. Instead of a cabinet filled with fruit roll-ups, sour patches and skittles, try stocking up on real fruits. Head to the market and choose some childhood favourites, and if you're feeling adventurous, pick some up that you've never heard of.

Sometimes on occasion, we take for granted what is available to us. In
Canada, where I live, apples are a part of everyday life. All kinds of apples - empire, pink lady, macintosh, golden delicious.. even desserts -  apple pie, apple cobbler, apple cider. They're grown from the west coast to the eastern shores so it's common. It can get pretty repetitive if you ask me (apples are not my favourite)

On a recent trip to Cuba I learned that apples are quite the treat there. When I explained to my Cuban friend that I was nuts for passion fruit, he cringed and told me that he's sick of eating that fruit because it was a part of his everyday life. Apples however were one of his favourites because they aren't a readily available fruit in his home town. 

Take advantage of all that fruits have to offer. Let's dive into the goodness of fruit...

Oranges

One of the more popular fruits, the Orange seems to be a personal favourite of many. There are many varieties of oranges, from the Seville and Naval, commonly grown in tropical areas like Florida, to the Blood Orange which is very popular in Malta. Here are some benefits of eating oranges:

• Extremely high in Vitamin C which helps to keep your immune system healthy enough to fight off colds
• High in fibre which aids in digestion and helps to lower bad cholesterol
• Studies show that eating oranges helps you feel full longer, which assists in weight loss

Apricots

When summertime rolls around you will start noticing apricots at your local market. The apricot is native to China and has been cultivated for more than 4,000 years. It is now widely grown in many warm climates and is also a popular fruit choice in the Middle East, Greece and Cyrpus. An apricot almost has the same taste of a peach but there are differences. Here are some benefits of eating apricots:

• Contains Vitamin A, which keeps your eyes healthy
• High in antioxidants which helps to eliminate toxins from your body and keeps you looking young
• Apricots contain a special form of fibre which aids in cardiovascular health and digestion
• High in potassium which helps to regulate sodium within the body and to maintain a normal blood pressure

Cherries

These tart and sweet mini fruits are succulent and pop up during summertime. Many of us have enjoyed bowlfuls to ourselves, spitting out the pits on hot summer days. Cherries have a short fruiting season, and although it is one of the more expensive fruits, it is always one of the most popular. Here are some benefits of eating cherries:

• They contain anthocyanins and byoflavonoids which are 2 powerful compounds that fight against gout
• They are very high in antioxidants
• Helps to reduce inflammation in the body and can ease migraine pain as well as joint pain
• Cherries contain melatonin, and will increase the amount you have in your blood which will help you to get a better nights sleep

Papaya

This wonderful fruit has a gorgeous scent that will leave you wanting to devour the entire fruit. It's usually available all year long in some markets, but you will see it in abundance during the summer months. Here are some benefits to eating papaya:

• Rich in antioxidants, it will help eliminate toxins from the body
• If made into a paste along with honey, and applied to skin, it will sooth and protect from outside toxins
• High in fibre as well as being low in calories make this a perfect fruit to eat to stay feeling full longer
• A single papaya contains more than 200% of your daily intake of Vitamin C - perfect for giving your immune system a healthy boost
• Contains an enzyme called papain which helps ease pain related to menstruation in women 
• Good choice of fruit for diabetics to enjoy because it's low in sugar compared to other fruits, but still has a sweet taste when ripe

Mango

Everybody loves a sweet delicious mango. Ripping into it until the juices just drip down your chin.. yummy! Mangos originated from south east Asia and have been cultivated for more than 3,500 years. Today, this wonderful fruit is grown in tropical and warm temperate climates. There are several varieties of mangos but they all essentially contain the same goodness. Here are some benefits to eating mango:

• Contains gallic acid and fitesin which are compounds that help fight against cancer
• High in fibre which aids in healthy digestion
• High in Vitamin C which aids in good overall health
• Contains iron which makes it a great choice for those who are feeling a bit dizzy or are suffering from anaemia 

Figs

These little and very sweet treats have been around for thousands of years. It has been said this was the fruit Eve ate off the tree that was mentioned in the Bible. I grew up eating them often and I still go a little overboard from time to time when I see them sold in 24-packs at the market. They range from green to blackish purple to brown and they all taste delightful. There are hundreds of little tiny seeds called syconium inside each fig and that's where most of it's benefits come from. Here are some reasons why you should eat figs:

• Very high in fibre which aids in digestion
• Contains calcium which helps strengthen bone density 
• High in potassium which helps to regulate blood pressure
• Contains luteolin which blocks the growth of tumours within the body and fights against skin cancer

Watermelon

This is certainly not one of my favourite fruits, however it is a favourite to most, especially during the hot summer months. It's a perfect choice to eat when you need to take a break and cool down and you're sitting down by the bay (where the watermelons grow hehe). Watermelons are native to Africa and have been around for centuries. Here are some benefits to eating watermelon:

• Studies show that eating watermelon before a workout can greatly reduce soreness the following day because it contains L-citrulline, a compound that relaxes your blood vessels and improves circulation
• Since it's more than 90% water, it is known to offer quick hydration
• Contains lycopene, which helps in the prevention against prostate cancer

Kiwi

Don't be afraid of these fuzzy little balls. Kiwis are sweet and tart and certainly like no other. Cultivated in China thousands of years ago, Kiwi is now a very popular fruit, especially within eastern Asia, New Zealand and Australia. Here are some reasons why you should be eating Kiwi:

• High in fibre, Kiwi also contains actinidain which helps to quickly digest food 
• Rich in antioxidants, eating them will help prevent against cell and DNA damage 
• High in potassium which will ensure that electrolytes and sodium levels in the body are balanced
• Extremely high in Vitamin C which is an immune system booster

Passionfruit

One of the most delicious and fragrant fruits, passionfruit has a sweet yet acidic taste. These amazing little fruits are native to South America. They are also grown in other warm climates. They range in colour and variety from green to purple to orange. They are meant to be cut in half and the inside scooped out with a spoon. Yumm... Here are some reasons why passionfruit is good for you:

• Extremely high in Vitamin C and antioxidants
• High in potassium which regulates blood pressure
• High in iron which is good for your blood
• Contains both soluble and insoluble fibre which help in digestion and the reduction of bad cholesterol

I could go on about many different fruits since there are so many to choose from, but I would hope that this summer you can try them out for yourselves. If your love of fruit has diminished over the years, just remember that they really are magical foods that can help boost great health and keep you feeling full. 

Enjoy!

Easy Beef Chilli

I've made a hearty chilli in numerous ways, from using ground turkey to no meat at all. It's such an easy meal to prepare and is also ingredient friendly. I find myself using the extra veg I have in the fridge, and knowing me there's always a can of beans kicking around that I can add.

Try this recipe the next time you're looking to scratch that chilli itch!

Ingredients

2 cups ground beef

3-4 cups chopped veg

(options: mushroom, sweet pepper, jalapeno, onion, corn, carrots, celery, sweet potato)

1-540ml can of beans

(options: white or red kidney beans, chick peas, black beans, mixed beans)

2 tbsp tomato paste

2 tbsp olive oil

1 tbsp cumin

1 tsp turmeric

1 tsp paprika

1 tsp salt

1 tsp black pepper

1 tsp chilli powder (or anything spicy)

1 clove garlic, minced

Directions

Heat olive oil on med-high heat, then add beef, spices and garlic. Make sure meat has cooked after several minutes, then add tomato paste, worcestershire sauce and vegetables. Mix around and let cook for 10 minutes.





Add beans, and mix again. Cover and let cook for 50 minutes on low-medium heat, stirring occasionally so it doesn't stick to the bottom of the pot.

The longer it simmers, the better.

Enjoy!

Eggs - Time to get crackin

With Easter upon us, we see more eggs this time of year. From the Cadbury mini's to the Kinder surprise. Even though chocolate is one of the most delicious things on earth (who's gonna fight me on that one?), maybe considering an Easter egg hunt for your kids with real hard boiled eggs isn't such a bad idea?

Often I hear people saying that their doctors tell them to cut eggs out to lower cholesterol. I find that unfortunate because it leads to health and food ignorance. Yes, eggs are a source of cholesterol but not in obscenely high amounts that you need to avoid them. In fact, they offer "good cholesterol".

Eating 4-6 eggs a week is a great way to keep healthy and enjoy the nutritional benefits while staying energised. Studies also show that eating up to this many can lower the chances of breast cancer in women by 44%.

Here are some reasons why you should have eggs as part of your healthy diet:

• Eggs contain Vitamins B 1,2,6 &12 which help to boost energy levels and produce red blood cells
• They also contain Vitamin A which is essential for healthy vision and growth
• They keep you feeling full because of high protein (average egg contains 7g protein/80 calories)
• Eggs are packed with iron and zinc which are needed to keep your immune system in top shape
• Eggs contain sulphur which helps with hair and nail growth and also assists in producing collagen
• High in calcium, eggs aid in teeth and bone health
• Eggs contain Vitamin D which helps strengthen bones by raising calcium absorption
• They contain iodine which balance thyroid hormones

Don't be afraid of eggs. They can be prepared in may ways from boiled, poached, fried, scrambled, etc. I myself prefer hard boiled, but I will give you a tip for scrambled eggs - for each egg add 1 tbsp of milk or cream so they turn out fluffy.

Enjoy!

Broccoli Cheddar Soup

If you're a broccoli lover, soup connoisseur or cheese enthusiast, this recipe is for you. It's by far is one of the best comfort foods I've ever had. I must warn you.. it's delicious. You may just eat the whole pot. I made this recently on a cold rainy spring day and it hit the spot. It's creamy, cheesy and and all around enjoyable!

Ingredients
2 cups Broccoli florets - chopped
3 cups Milk
2 cups Chicken broth
1 Boiled chicken breast - diced
1 cup Cheddar cheese - shredded
1/2 cup Butter
1/2 cup All-purpose flour
1/2 cup Onion - diced
1 tbp Salt
1 tsp Black pepper
1 tsp Turmeric
(1 cube chicken base - optional)

Directions
Melt butter in pot on medium heat and add onions. Let cook for 10 minutes, then add flour, salt, pepper, turmeric and chicken base (if using). Mix for 2-3 minutes until it has thickened. Add milk, broth and cooked chicken pieces. Stir constantly on medium heat for 15 minutes (until thick). Then add Broccoli and let simmer for 15 minutes, stirring occasionally. When soup thickens even more and broccoli has softened, add cheese and stir for 2 minutes.

Serve and enjoy!