2 Super Simple Sunday Recipes

I usually eat avocados 5 out of 7 days per week.  If I was stranded on a desert island, there had better be an avocado tree!  Most everyone has had avocado toast and if you haven't, why the hell not!  There are so many different ways to create avocado toast, you can let your creativity flow.  Our daughter Bree makes an awesome avo toast:

Avocado Toast

Toast 2 Slices whole grain bread.

Mash 1 ripe avocado in a bowl.

Season with ground pepper or we use:

Trader Joe's "Everything but the Bagel Sesame" seasoning blend which is: white and black sesame seeds, sea salt, dried minced garlic, onion and poppy seeds

Spread mixture on toast.

Top it with a Free-range organic egg.

I mostly adhere to a plant-based diet, but occasionally I will have an egg for an additional dose of B12. I guess I am a "veggan".😊

Add a bowl of mixed fresh organic berries.

If I will be working locally the following week, on Sundays I will do a little lunch meal prepping.  

One of my favorite recipes is;

Coconut Ginger Beans and Rice

Prepare one cup rice of your choice.

Prepare beans of your choice and season with spices you like.( cumin, smoked paprika, garlic salt, etc., get creative.

Dice and saute sweet onions in coconut oil.

When rice is done, add 1 tb. each coconut oil, ground ginger and ground turmeric.

Stir in beans and onions.

Cube a small pack of cooked seasoned tofu or "Tossables"

This makes around 4-5 lunches, including bowls or wraps with fresh greens.

Have a great week.

Be kind.

WASH YOUR HANDS
Judd

Don't Medicate! HYDRATE

You probably already know that 70% of the human body is made up of water, and it's absolutely essential to human life.  Water is a liquid shuttle bus that transports elements like nutrients, proteins, hormones and other chemicals to where they are needed the most.  The problem is most everyone is dehydrated.  How much water do we need?  A good rule of thumb is half of your body weight in ounces (140lbs= 70 ounces of water - this should the bare minimum).  Not many of us revel over the neutral flavor of plain water.  There are many ways to not only enhance the flavor but also increase the nutrient value of plain H2O.  In our household we mostly drink naturally infused water or Zinger tea (both pictured above).  Celestial Seasonings offers many different flavors of hibiscus tea, which are very high in antioxidants according to studies.  A glass of cold filtered water with a Zinger tea bag and a half pack of stevia, (if you prefer sweetened) will definitely do your body good. It is a much better alternative to sweetened flavored water drinks like Dasani, Nestle or Sparkling Ice brands which are sweetened with sucralose .  Sucralose, aspartame and saccharin is very disruptive to our gut microbiome. To learn more about how important a strong microbiome is please check out my series on Gut Health.   

When infusing your water, there is only two requirement: a glass container of filtered water and creativity!  The combination of fruits, veggies, herbs and spices are endless.  It can be tailored to your own tastes and health benefits you hope to achieve.   

*Berries and fruit- loaded with antioxidants, key vitamins and minerals they help in:

*Balancing free radicals

*Decrease inflammation

*Prevents cancer

*Prevents DNA damage

*Helps to regulate insulin levels

*Citrus- lemons ,limes, oranges and grapefruits all help with:

 *Iron absorption

*Shortens durations of colds

*Helps with detoxing the body

*Inhibits bacteria strain growth

*Ginger and Herbs-

*Helps in digestion

*Reduces inflammation

*Decreases fatigue

*Veggies- Aids in replenishing electrolytes and transferring minerals and nutrients into the water. 

  Use those that have a high water content like:

*Cucumbers

*Cantaloupe

*Celery

*Pomegranate

*Watermelon

Benefits of Drinking Water

*Increases energy & relieves fatigue

*Promotes weight loss

*Flushes out toxins

*Improves skin complexion

*Maintains regularity 

*Boosts immunity

*Natural headache remedy

*Prevents cramps and sprains

*Mood booster

*Saves you money! STOP BUYING CRAP DRINKS

Here are a few blend ideas:

*Lemon, Lime and Orange

*Raspberry and Lime

*Strawberry and Basil

*Lemon, Cucumber and Mint

*Blackberry and Ginger

*Peach, Lemon and Thyme

You will feel the difference once you're properly hydrated.

Have a great week. 

Be kind.

Judd

Blueberries

Blueberries

Just the saying the word makes you want to have a handful of juicy, sweet berries.  I probably eat blueberries at least 5 times a week!  It's a great way to start the day, oatmeal with blueberries, raspberries, ground flax seed, chia gel, cinnamon, organic honey and a handful of walnuts or pumpkin seeds.

Did you know that blueberries are one of the few fruit native to North America?  Native Indians enjoyed fresh blueberries for hundreds of years before anyone else even knew they existed.  It is crazy that the United States cultivates and supplies over half of the world's blueberries on a global basis.  It is important when buying, always try to purchase organic.  When not in season it is best to buy organic frozen blueberries.

Here are five reasons to eat more:

*Blueberries protect against cancer, heart disease and diabetes. They are full of antioxidants

*Blueberries turn back aging. Being full of antioxidants they reduce oxidative stress which is huge contributor of decreased organ function.

*Blueberries lower your blood pressure. 

*Blueberries protect against cognitive decline. Increased consumption of berries help to increase the clearing of toxic proteins from the brain. Which helps with Parkinson's and Alzheimer's disease.

*Blueberries are good for your bowels and bladder. Containing plenty of soluble and insoluble fibers they are very useful in treating constipation and diarrhea.  They also contain Tannins which are astringents which helps to reduce the ability of e.coli to adhere to the bladder wall.

Nutritional Value: 

36% RDA of Vitamin K 

25% RDA of Manganese

24% RDA of Vitamin C

14% RDA of Fiber

Here is a easy way to enjoy some delicious  blueberries:

Blueberry Chia Pudding:

1/2 cup chia seeds.

1 1/2 cups of almond milk.

1 tsp. agave nectar or honey.

1 tsp. vanilla extract.

1 tsp. cinnamon.

1/4 cup fresh or frozen blueberries.

Add all together in glass or ceramic container.

Stir until well mixed.

Refrigerate overnight.

ENJOY!  

You can even grow your own blueberries at home, see: How to Grow Blueberries at Home

If you want to learn more of the benefits: Beautiful Boosting Blueberries

Have a great week.

Be kind.

Judd