Winter Slaw with Pears and Cranberries + 15 Healthy Holiday Eating Tips

food to glow

pear-and-cranberyy-slawI hope you don’t mind me butting in here, but I know that many of you (and me) are going to festive parties, and I thought I would share my 15 healthy holiday eating tips with you. These are probably common sense, and you know them already, but if you are like me it is always good to have them written down and reiterated. At this time of year my healthy weight management workshops always drift onto how we can merrily eat and drink all of the holiday goodies but keep a handle (not lovehandle) on the old kilograms. These little tips may help. Some are for the cook, some are for partyers, some are for dining out; a whole paragraph is devoted to negotiating that desk that always seems to have a plate of Christmas sugar cookies on it. Something for everyone, in other words.

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Noon Barbari (Persian Bread) & Nazkhatun (Eggplant dip)

veggiezest

NazkhatunI have been meaning to make this bread and this dip for sometime now. In March I had visited my parents in Kuwait and we ate nazkhatun at a Persian restaurant. It was delicious and an instant hit on our table. It does need a special ingredient – pomegranate molasses which adds this amazing flavor to the dip and make it unique. The dip has this tart flavor from the molasses and the freshness from mint – all this complimented with the smokiness of eggplant (which comes from grilling the eggplant) makes one dynamic combination of flavors. Although I didn’t but you can also add some pomegranate seeds in the dip for sudden bursts of flavor.

The bread – noon barbari  is a lot like naan, the Indian bread you mostly  get at the restaurants….and I am pretty sure that the word  noon is connected with naan somewhere…

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ferrero rocher copycat recipe (and it’s gluten free)

gf and me

gluten free ferrero roche. gf and meBeen missing Ferrero Rocher since you went gluten free? Well Geoff has. It used to be one of his holiday favorites, so this year we decided to try to make some that were gluten free. The results were incredible – although perhaps not as pretty as those little gold and silver foil-wrapped balls of chocolate! We did, however, feed them to some unsuspecting gluten eaters who all said they liked these even better than the original. In fact, they ordered requested we make more! If you like nutella and chocolate then this is the recipe for you!

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Peanut Butter Banana Apple Bites with Blueberries

Healthy Snacks

2 thin slices of apple

2 teaspoons of peanut butter

1⁄4 banana, sliced

1⁄8 teaspoon of sugar

1⁄8 teaspoon of cinnamon

14 blueberries

Directions:

Place apple slices on a flat surface and spread peanut butter onto the apple slices. Then place the sliced banana on top. Sprinkle with cinnamon and sugar (if desired) and top off with blueberries. If you don’t like peanut butter you can substitute with Nutella.

Healthy Desert Option: Old Fashioned Fruit Crumble

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This old-fashioned fruit crumble recipe makes 4 servings in roughly 40 minutes. The preparation time is only 10 minutes so it’s a delicious alternative to enjoy for desert instead of a high calorie cheesecake or chocolate cake. Below are the ingredients, preparation and nutrition calculations. Enjoy!

Ingredients:

  • 2 1/2 cups fresh or frozen fruit, such as blueberries, peaches, plums
  • 1 tablespoon granulated sugar
  • 3 tablespoons whole-wheat or all-purpose flour, divided
  • 1 tablespoon orange juice
  • 1/2 cup rolled oats
  • 1/4 cup chopped almonds, or pecans
  • 3 tablespoons brown sugar
  • 1/4 teaspoon ground cinnamon
  • 2 tablespoons canola oil

Preparation: 

  1. Preheat oven to 400°F.
  2. Combine fruit with granulated sugar, 1 tablespoon flour and orange juice. Divide among four 6-ounce ovenproof ramekins. Combine oats, nuts, brown sugar, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to blend together. Sprinkle the fruit mixture on top. Place the ramekins on a baking sheet.
  3. Bake until the fruit is bubbling and the topping is a golden brown approximately 20 to 25 minutes. Let stand for at least 10 minutes before serving.

Per serving: 252 calories; 11 g fat ( 1 g sat , 7 g mono ); 0 mg cholesterol; 38 g carbohydrates; 4 g protein;5 g fiber; 1 mg sodium; 179 mg potassium.

The Fall Pumpkin Soup Recipe

 

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Soups are a healthy and tasteful meal to cook during fall as the weather starts to change. The cooler temperatures make soups more desirable so here’s a recipe for a red kaboucha soup that serves 4!

The Soup:

• 2 tablespoons olive oil
• 2 onions, peeled and chopped
• 1 small potato
• 500g red kaboucha squash, skin on

• 1 teaspoon curry powder
• 1 teaspoon ground cumin

• 1 teaspoon ground allspice
• 750ml vegetable stock

The Pumpkin Seeds:

• 2 large handfuls pumpkin seeds
• 1/2 teaspoon curry powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground allspice

• 1 teaspoon olive oil

1. Put the olive oil and chopped onions in a large pan. Cook over a gentle heat until the onions are caramelized and lightly browned (around 5 minutes).

2. Add the spices and cook for around 30 seconds. Add the pumpkin flesh and cook on a medium heat for around 5 minutes, stirring from time to time.

3. Add the vegetable stock , bring to a boil, and simmer for around 30 minutes until the pumpkin flesh and the potato are very soft. Add any water (if needed) and add salt and pepper for taste.

4. In the meantime, make the toasted pumpkin seeds: put everything into a bowl, stir well, then transfer to a baking tray and bake in the oven at 150°C (300°F) until toasted.

5. Once the soup is ready, put into a blender and blitz until smooth. Pass through a sieve, then reheat briefly before serving. Finish each bowl of soup with a sprinkling of the toasted pumpkin seeds.

— Bon appétit!

What’s that? Tofu?

Tofu

Tofu, also referred to as bean curd, is made by coagulating soy milk and then pressing the resulting curds into soft white blocks. Tofu has a subtle flavor and can be incorporated in savory and sweet dishes. It is most often seasoned or marinated to suit whichever dish it’s being served with. This low calorie, low fat and high protein food is favored by vegans, vegetarians and pescetarians. Tofu is also high in iron and may also be high in calcium or magnesium depending on the coagulant used during the manufacturing process. Nevertheless, Tofu is a delicious alternative to meat and fish.

 

Fruit, Fruit and More Fruit!

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Kiwi’s, bananas, blueberries and strawberries are all delicious fruits to snack on in between classes and to have in place of that high-calorie desert!

Kiwi’s are high in vitamin C and antioxidants that helps boosts the immune system.

Bananas have a tiny amount of vitamin A, which is a fat-soluble vitamin vital for protecting your eyes and normal vision.

Blueberries are low in calories and high in magnesium, which plays an important role in bone growth.

Strawberries fight against bad cholesterol.