Pumpkins Seeds Roasted - Healthy and Delicious!

Pumpkin Seeds also called Pepitas, have been used in North America for centuries as food and medicine. Each year we carve up our pumpkins but how many of us roast the seeds? They make such a good snack and are so healthy!

Since pumpkins are gourds they have components which can aid in prostate, urinary tract health, brain function, and may help to prevent some cancers.
Pepitas are also packed full of nutrients such as zinc, phosporous, some iron, manganese and magnesium, which can help keep the skin healthy, make hair grow better and stronger.

They also contain tryptophan, Omega 3 fats, amino acids and vitamin K. Omega 3 fats are vital to the health of cell membranes and are beneficial in helping to protect us from possible major threats to our health.
Roasted Pumpkin Seeds are delicious BUT, in order to keep their essential oils intact it is best to roast them at low temperatures.
Recipe:
Seeds from a pumpkin (de-slimed, rinsed and patted dry) 1-2 tsp Kosher salt 1-2 tbsp canola or olive oil large zip-lock bag cookie sheet tin foil* (optional)

1. Put clean pumpkin seeds into a large Ziplock bag.
2. Pour oil into the bag and seal shut - Shake the bag till all the seeds are coated
3. Spread the seeds onto a cookie sheet (I cover mine in tinfoil for easier clean up and to help keep the seeds from burning)
4. Sprinkle with the Kosher salt (I like Kosher salt because it tastes so good) 5. Put in oven and roast at: 165 degrees for 15-20 minutes for the healthiest version 400 degrees for 8 - 10 minutes for the less health-filled but crunchy yummy version.

*many people feel that cooking food with aluminum foil is unhealthy

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The Health Benefits of Peas

Peas are not a poor man's meat or a cheap restaurant side-dish that puts 'green' on your plate! Peas not only add flavour to food but are also used in various dishes and salads. Actually these are little powerhouses of nutrition and a boon to your health. It's a starchy vegetable, which is a good source of energy, protein, essential vitamins, fibre, antioxidants and anti-inflammatory properties. Including peas as one of your vegetable choices adds a number of benefits. Let's have a look.

Good for your eyes

Lutein and Vitamin A present in peas protect your eyes. Lutein is a natural plant pigment that's concentrated in the eye, and its antioxidant activity protects you from both cataracts and macular degeneration by preventing oxidation. Vitamin A helps to keep the surface of your eyes healthy.

Prevents heart disease

The formation of plaque along your blood vessel walls starts with chronic, excessive oxidative stress and inflammation. Antioxidants and anti-inflammatory compounds support healthy blood vessels. The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels which are the risk factors for heart disease.

Prevents stomach cancer

Peas contain high amounts of a polyphenol called coumestrol. A study says that consuming 2 milligrams per day of this phytonutrient prevents stomach cancer and a cup of peas has at least 10. So, you see how healthy it is!

Avert constipation and bad cholesterol

The high fibre content in peas improves bowel health and peristalsis. The niacin in peas helps to reduce the production of triglycerides and VLDL (very low-density lipoprotein, which results in less bad cholesterol, increased HDL ("good") cholesterol, and lowered triglycerides.

Antioxidants work like magic

As mentioned earlier, peas contain high levels of anti-oxidants. They include flavonoids like catechin and epicatechin, carotenoids like alpha-carotene and beta-carotene, phenolic acids like ferulic and caffeic acid, and polyphenols like coumestrol. These boost your energy level and immunity and also helps to fight ageing signs.

Needed for healthy bones

One cup of peas contains 44% of Vitamin K which helps to anchor calcium inside the bones. Its B vitamins also help to prevent osteoporosis and promote healthy bones.

Benefits of anti-inflammatory elements

Peas have strong anti-inflammatory properties. These properties include anti-inflammatory phytonutrients like Pisumsaponins I and II and pisomosides A and B, Vitamins C and E, zinc and omega-3 fat in the form of alpha-linolenic acid (ALA). These prevent wrinkles, arthritis, bronchitis, candida, osteoporosis and Alzheimer's.

Manage your weight

A cup of peas has less than 100 calories but lots of protein, fibre and micronutrients. This keeps you full for a longer time and helps you to manage your weight.

Peas provide you iron

The iron you consume can be found in haemoglobin, the protein responsible for carrying oxygen throughout your body. Inadequate intakes of iron decrease oxygen delivery, which makes you feel tired, decreases your ability to concentrate and increases your risk of infection. A 1/2-cup serving of peas contains 1.2 milligrams of iron which can solve the problem of iron deficiency.

Regulates blood sugar

All carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about. High fibre and protein slow down the digestion of sugars. The anti-oxidants and anti-inflammatory properties prevent or reverse insulin resistance (type 2 diabetes).

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This is the Fruit That Will Make Your Liver 20+ Years Younger!

This is the Fruit That Will Make Your Liver 20+ Years Younger!

Raw Kale Recipes - 3 Easy Recipes!

Raw kale is one of the most nutritious greens you can eat. Here are three easy raw kale recipes you can try at home.

It is one of the healthiest greens for your bones because it contains vitamin K, manganese, which promotes bone density, and it also contains calcium.

It is also the top leafy green source of the antioxidants lutein and zeaxanthin which promote eye health. It also contains vitamins C, B6, and B2 and is a good source of fiber.

There are many varieties including Curly, Red Winter, and Lacinto. You might also be lucky enough to find an heirloom variety at your local farmer's market as well. Experiment with different types for different tastes and textures.

Here are three easy raw kale recipes that I hope will get you to try this very nutritious vegetable.

Warning: kale is contraindicated in people taking anti-coagulants such as Warfarin.

Tropical Smoothie

1 cup pineapple
1 cup mango
1 banana
6 Lacinto or Dinosaur Kale leaves
2 cups water

Blend all ingredients in a powerful blender such as the Vitamix until completely smooth and creamy. Add honey, agave nectar, stevia or another sweetener if desired. Enjoy as a super healthy addition to your breakfast routine or as nutritious snack during the day.

Green Juice

5 ribs celery
1 large English cucumber
2-3 large Fuji apples
1/2 lime
6 Curly Kale leaves

Put all the ingredients through a juicer. My favorite juicer because of it's versatility is the Omega Vert 350. If you don't have a juicer an alternative would be to chop the cucumber, apple, and celery and place it in a blender (cucumber first) with the chopped kale and peeled lime. Blend on high for about thirty seconds and then pour and squeeze the mixture through a sprout bag over a big bowl. Sprout bags are relatively inexpensive and have a variety of uses. The sprout bag will strain out all the pulp and leave you with a smooth and silky juice. Pour the juice back into the blender carafe and then pour into a glass.

Raw Marinated Asian Salad

1 large bunch Lacinto or Dinosaur kale thinly sliced
(or another type of kale)
Juice from 1 lime (about 6 tablespoons)
1 tablespoon raw sesame seed oil
1 tablespoon cold pressed olive oil
2 tablespoons chickpea miso
1 tablespoon freshly grated ginger
2 tablespoons finely chopped green onion
(about 2 green onions green part only)
1 cup finely chopped red bell pepper
(about 1/2 large bell pepper)
handful of your favorite seaweed
[torn dulse, silky sea palm, kombu, wakame... (etc.)]
1 tablespoon black or white sesame seeds (optional)

Make sure the greens are thinly sliced, you can even shred the kale with your food processor with the slicing disk on if you wish. Put the shredded kale in a large bowl and mash in with a fork the oil, chickpea miso, shredded ginger, and lime juice. Make sure the miso and oil is well blended. You can even massage the kale with your hands to make sure the kale is well coated. Serve now or let the kale marinate in the refrigerator for at least 1 hr., it can even sit overnight. The longer it marinates the more tender the kale will be. When you are ready to serve, add in the bell pepper, seaweed, cucumber, green onion, and sesame seeds.

I hope you enjoyed these recipes and I hope you are inspired to eat more kale at home!

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