by IHS | Jul 2, 2020 | Recipes
Eating for the Seasons: Summer Coolers
Summer is a time of high temperatures, late evening sunshine, and long meals with family and friends. The needs of our bodies change with the seasons and if we look around at what grows in South Florida at this time of year we see a lot of tropical fruit that is high in water content and electrolytes.
The high temperatures of our sub-tropical climate lead to our bodies natural temperature control mechanism, sweat. When we sweat we not only lose water but we also lose essential minerals and vitamins. The fruit that is prevalent at this time of the year replaces the lost moisture and nutrients that our bodies rely on. Not only is it necessary to replace lost moisture but we tend to crave lighter foods in hot weather. Our filling and delicious taco lettuce wraps are an excellent source of plant-based protein and a range of macro and micro-nutrients.
Nutritional Benefits:
Half a cup of kidney beans provides approximately:
- nine grams of protein
- 23 grams of complex carbohydrates
- only half a gram of fat
- They are an excellent source of fiber and folate (B9).
Mango contains:
- cancer fighting antioxidants such as quercetin, isoquercitrin, and astragalin
- high levels of vitamin C, pectin and fiber
A little known benefit of mango is that it is called the “love” fruit and acts as an aphrodisiac, especially on men. Try out this conscious eating exercise the next time you have a beautifully ripe mango in your hands. Bring your full attention to the colors of the mango’s skin. Notice whether it is green, purple, orange, yellow, red, or a combination of colors. Run your fingers over the surface of the fruit and feel how smooth the skin is. Bring the mango to your nose and take a deep breath in. Allow the smell of the fruit to permeate your nostrils and your awareness. How does your body feel? Do you notice any temperature changes? Any new sensations? Enjoy your body’s reaction to the nourishment you are offering it.
RECIPE
Ingredients:
- 4 organic romaine lettuce leaves
- 1 avocado, diced
Salsa:
- 1/4 onion, grated or minced
- 1/2 red pepper, diced
- 2 tomatoes, diced
- 1/2 Mango, diced
- 1 tablespoon fresh cilantro, chopped
- 1 tablespoon fresh mint, chopped
- 1 lime, juiced (add to taste)
- 1/4 teaspoon sea salt
Taco Filling:
- 4 cups of cooked kidney beans
- 1/2 teaspoon cumin
- 1/2 teaspoon sea salt
- 1/2 teaspoon turmeric
- 1/4 teaspoon Garlic Powder
- 1 teaspoon raw honey
- dash of chili powder (to taste)
- 2 Tablespoons of coconut oil
Preparation:
- Mix all salsa ingredients in a medium bowl.
- Heat the coconut oil in a medium pan on medium heat.
- Add spices and heat until fragrant, about five minutes.
- Add beans and mash until they are mostly smooth but still a little chunky.
- Remove from heat and add honey. Mix thoroughly.
- Place 1/4 of taco filling on each lettuce leaf and top with salsa to taste. Add a tablespoon of avocado to each wrap.
- Enjoy!
by IHS | Mar 15, 2016 | Recipes
Let’s admit it, most of us enjoy a little sweet somethin’, somethin’ every now and again. These raw Oatmeal Date cookies give us the natural sweetness of dates and honey coupled with the tanginess of fresh orange zest to delight the palate and satisfy the taste buds. The oatmeal acts as a magnet for toxins in our body and transports them right out the back door. I have to admit, I make a little raw chocolate and top the cookies with that instead of the jam, but that’s just because I’m crazy like that 😉
The oats also act as a speed bump for our bodies metabolization of the carbohydrates found in the cookies. The fiber slows down our bodies use of sugars and give us a longer lasting energy without the blood sugar spike. Cinnamon is a natural remedy for decreasing blood sugar levels and further aids in making these cookies a health food rather than a junk food! Shape them into bars for a snack bar on the go and indulge i them for breakfast without feeling the guilt 😉
Ingredients:
8 large pitted dates
2 cups rolled oats
1/2 cup smooth Sunflower Butter
1/2 cup shredded unsweetened coconut (optional)
Zest and juice of 1 orange
1/2 teaspoon ground cinnamon
1/4 teaspoon sea salt
1/2 cup 100% all-fruit preserves, such as cherry or strawberry or raw chocolate
2 tbsp honey
Instructions:
In a food processor, pulse oats until coarsely ground; transfer to a large bowl and set aside.
Purée dates until smooth.
Add date mixture, sunflower butter, coconut, orange zest and juice, cinnamon and salt to bowl with oats and knead together to make a dough.
Roll dough into 24 balls, transferring them to a parchment paper-lined sheet tray as done.
Make an indentation in the middle of each cookie by pressing down with your thumb. Place a dash of the preserves/chocolate on top.
by IHS | Mar 15, 2016 | Recipes
Here in South Florida rice and beans is a common dish. In fact, if you look all around the world, most cultures have some kind of a rice and beans dish. That is because the amino acids present in rice and the amino acids present in beans combine to make a perfect protein. That makes this Vegetable and Bean Paella not only delicious, but highly nutritious and satisfying. The vegetables add some extra fiber for a happy colon and happy tastebuds and the smoked paprika adds a little exotic flavor.
Ingredients:
3 Tbsp. olive oil
1 medium yellow onion, chopped
1/2 red bell pepper, cut into strips
1/2 yellow bell pepper, cut into strips
2 cloves of garlic, minced
1 bay leaf
1/4 tsp smoked paprika
1/2 tsp ground turmeric
1/8 – 1/4 tsp cayenne pepper (optional)
1 cup brown rice
Pinch of salt
2 cups boiling vegetable stock
3/4 cup cannellini beans
8 grape tomatoes, halved
4 small artichokes in oil from jar, drained and quartered
6 pitted Kalamata olives, halved
1 lemon wedges
Instructions:
Heat up the olive oil in a large shallow skillet, and gently cook the onions for about 5 minutes, add the garlic and cook for 1 more minute.
Add the bay leaves, paprika, turmeric, and cayenne and stir.
Add the rice and stir thoroughly. Add the vegetable stock and a pinch of salt, cover. Reduce the heat and simmer very gently for about 45 minutes, or until most of the liquid has been absorbed by the rice.
Once the rice is cooked, remove the paella pan from the heat. Taste and add more salt if needed (without stirring the rice and vegetables much).
Scatter the peppers, tomatoes, artichokes, and beans over the rice and cover the pan tightly with foil. Leave to rest for 5 minutes.
Take off the foil and scatter the olives on top of the paella and sprinkle with parsley. Serve with fresh lemon wedges.
