• coconut oil

    Coconut Oil Recipes & Benefits

    These coconut oil recipes deliciously sum up it’s potential in your dietary regimen.

    Take a cue fro Jennifer Aniston who uses coconut oil for weight loss and to boost her metabolism…coconut oil is the bees knees!

    One of the few foods that can be classed as a super food, coconut oil has many benefits.

    •  Helps with brain disorders: coconut oil contains triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.
    • Countries who eat coconut have some of the healthiest people in the world: Tokelauans, which live in the South Pacific. They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.
    • It can increase your energy expenditure helping you burn more fat
    • The fatty acids in coconut oil can kill harmful pathogens, potentially helping to prevent infections.
    • Coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.
    • It can even moisturize skin, protect hair against damage and act as a sunscreen
    • It can also boost brain function in Alzheimer’s patients

    So with all these benefits…let’s find so more ways to incorporate coconut oil into our diets! Check out these recipes!

    Sesame Shrimp Stir Fry

    Ingredients

    • 2 teaspoons sesame oil
    • 2 tablespoons raw honey
    • 2 tablespoons Organic Shelled Hemp Seed
    • 2 tablespoons Organic Extra Virgin Coconut Oil, divided
    • 1 pound large peeled and deveined shrimp (preferably wild)
    • 1 small yellow onion, halved and thinly sliced
    • 1 red or orange bell pepper, seeded and sliced
    • 1 small yellow squash, cut into matchsticks
    • 3 ounces shitake mushrooms, stems removed and thinly sliced
    • 2 garlic cloves, minced
    • 2 cups thinly sliced rainbow chard

    Instructions

    1. In a small mixing bowl, whisk together the liquid aminos, sesame oil raw honey, and hemp seeds.
    2. Heat 1 tablespoon coconut oil in a wok or large nonstick skillet. Add the shrimp and stir-fry over high heat until pink, about 2 minutes. Transfer to a bowl and set aside.
    3. Add the remaining oil and stir-fry the onion, peppers, squash and shitakes until lightly charred, 5 minutes. Add the garlic and cook until fragrant, 1 minute. Stir in the chard and cook until wilted, 2 minutes. Add the sauce and simmer until it thickens slightly, 2 minutes. Fold in the shrimp and cook one minute more. Serve over brown rice or quinoa.

    Spicy Kale Stir Fry
    Ingredients

    2 tablespoons coconut oil or quality vegetable oil
    2 eggs, beaten with a dash of salt
    2 big cloves garlic, pressed or minced
    ½ bunch green onions, green and white parts, thinly sliced (about ¾ cup)
    Optional: 1 cup thinly sliced vegetables, like bell pepper, carrot or Brussels sprouts
    1 medium bunch kale (preferably Lacinato but curly green is good, too), ribs removed and leaves finely shredded
    ¼ teaspoon fine grain sea salt
    ¾ cup unsweetened coconut flakes* (not shredded coconut)
    2 cups cooked and chilled brown rice
    2 teaspoons reduced-sodium tamari or soy sauce
    2 teaspoons chili garlic sauce or sriracha
    1 lime, halved
    Fresh cilantro, for garnish

    Instructions

    Heat a large (12-inch or wider) wok, cast iron skillet or non-stick frying pan over medium-high heat. Once the pan is hot enough that a drop of water sizzles on contact, add 1 teaspoon of oil. Pour in the eggs and cook, stirring occasionally, until the eggs are scrambled and lightly set. Transfer the eggs to your empty bowl. Wipe out the pan if necessary with a paper towel (be careful, it’s hot!).
    Add one tablespoon of oil to the pan and add the garlic, onions and optional additional vegetables. Cook, while stirring, for 30 seconds or longer, until fragrant or until the vegetables are tender. Add the kale and ¼ teaspoon salt. Continue to cook, stirring frequently, until the kale is wilted and tender, which will just take a couple of minutes. Transfer the contents of the pan to your bowl of eggs.
    Add the remaining two teaspoons of oil to the pan. Pour in the coconut flakes and cook, stirring frequently, until the flakes are lightly golden. Add the rice to the pan and cook, stirring occasionally, until the rice is hot, about 3 minutes.
    Pour the contents of the bowl back into the pan. Add your 2 teaspoons of tamari (or soy sauce) and hot sauce (chili garlic sauce or sriracha). Stir to combine, then transfer the contents to serving plates or back to your bowl. Squeeze the juice of ½ of a lime over the dish. Garnish with a sprinkling of torn cilantro leaves and wedges of lime, with jars of chili garlic sauce, sriracha and/or red pepper flakes on the side.

  • Healthy Foods

    Healthy Foods That Give You the Biggest Bang for Your Nutrition Buck

    Looking to rapidly improve the quality of your diet? These 15 healthy foods give you the most nutrients for the smallest number of calories.

    Sourced through Scoop.it from: www.nutritionsecrets.com

    The great news is that you can have a lot of these awesome healthy foods together as well…For example you can start your day with oats and almond milk and a scoop of Greek yogurt and some blueberries…as an extra bonus add a teaspoon of flax seeds and chia seeds also. It’s important to get some protein first thing in the morning as well so for me I always add the Juice Plus Complete powder – it contains plant based protein (proven to be more bio available) and 17 different fruits and vegetables. All of that is an incredible way to start the day. Guess what? If you start the day by putting healthy foods into your body, you will crave more good stuff throughout the day as well.

    Alternatively you can get a lot of these things in a homemade smoothie as well…the oats, the blueberries, kale, Greek yogurt and add some flax and chia seeds and the Juice Plus Complete powder with an added banana to complement the texture and again this is an excellent start to the day.

    A mid morning snack can be a few boiled eggs on some rice cakes with some humus. Or you could always start your day with the oatmeal and the extras, then your mid morning snack could be a shake with all of the awesome ingredients. It’s entirely up to you. But all of the above doesn’t have to cost too much nor does it have to take up too much of your time to make it.

    Wow with all of that – you have well and truly loaded up your body with an incredible amount of greatness and you are what you eat, so that makes you, yep you guessed it, GREAT! 🙂

    P.S. if you are looking for a great way to kick start your health in the new year, you can get a free copy of an awesome e-book. Head over to fitbodybabe.com and enjoy.

    P.P.S. Feel free to like the page for some more cool and interesting health tips!

  • Fergie drinks vinegar

    Fergie Drinks Vinegar. Should You?

    “From apple cider vinegar lowering blood sugar to balsamic improving heart health, here are science-backed ways that vinegar is good for you.” Hey, Fergie drinks vinegar. By Rachel Grumman Bender for YouBeauty.com

    Sourced through Scoop.it from: www.doctoroz.com

    Fergie drinks vinegar and personally I do too. I start the day with warm water and a teaspoon of apple cider vinegar & a teaspoon of raw honey. It’s a great way to kick start the digestive system. It is great for alkalizing the body and  can give you a great energy boost, ACV is actually great for your skin too. It is important to note that the apple cider vinegar needs to be organic and unpasteurized and the honey needs to be raw. Try it for 3 weeks and see what you notice.

    Actually adding the raw honey has several benefits as well! The combination of ACV and honey is perfect in the fight and prevention of infections thanks to its active compounds. In the same time it is great for the overall health and well being because it kills bacteria which causes inflammations, infections and various diseases and many more benefits.

    Some of the benefits are:

    • Eliminates pain in the joints so it is perfect for people with arthritis.
    • Eliminates acid and heartburn
    • Helps with digestion and constipation
    • Reduces cholesterol in the blood thus decreases blood pressure
    • Helps in the fight with extra weight
    • Great medicine for sore throat
    • Energy booster
    • Gives glow to the skin making it better and healthier
    • Eliminated bad breath
    • Helps with inflammation

    Grate some fresh ginger for an added kick if you like. I can’t start my day without this drink. I love it. If you start off putting good things into your body, guess what you will crave more good things. Let us know how you get on. Stay healthy, stay happy.

     

     

  • diet mistakes

    Biggest Diet Mistakes & How to Resolve

    “We asked four experts — who’ve helped everyone from celebs to everyday women get their diets back on track — to tell us the mistakes they see their clients make over and over when it comes to healthy eating. Read on for the biggest diet mistakes…top four mistakes”

    Sourced through Scoop.it from: www.popsugar.com

    Interesting article about the biggest diet mistakes. At Fit Body Babe we always suggest prepping your meals for the week on Sundays is a great way to handle one of the diet mistakes. Food prep plays a major part of your ability to eat healthy during the week.

    Here are some ideas on prepping food for beginners.

    If the thought of prepping food ahead of time overwhelms you, start small. You can ease into it by simply washing and chopping a few fruits and vegetables and making some trail mix and hard boiled eggs to snack on. As it becomes more of a habit, try throwing some chicken on the grill to eat through out the week, cooking up a batch of quinoa  or brown rice and making a big pot of soup, stew or a casserole.

    Remember that you don’t  have to prep entire meals. Look at your meal plan and prep some of the common foods in your meals. Make bigger batches that will keep in the fridge or freeze for later.

    Pre-wash and cut your lettuce and veggies and fruits to make things easier and faster to throw together a stir fry or veggie omelet.

    Plan

    Make a list of everything you want to prep for the week. Use your weekly menu or decide on basic staples that can be used in a variety of meals (like fish, meat,  beans, grains etc). Divide  your list into sections like no cooking, stove top, oven… so you have a clear picture of what needs to be done in each area of your kitchen.

    Be Mindful

    Most foods are only good in the fridge for about 4 days so only make enough that you can get through by Thursday. You can then add more fresh perishable foods that day to finish the week. Remember you can always freeze for later.

    Try doubling your recipe and freeze left overs this will make meal prep easier in the following weeks!

     

     

  • healthiest foods

    50 Healthiest Foods of All Time—With Recipes

    “Here are some of the healthiest foods of all time that should be crowding your plate.”  Sourced through Scoop.it from: time.com

    I’m such a foodie at heart and love trying new recipes. Here are a couple more recipes to help you incorporate some of the 50 healthiest foods into your Fit Body Babe diet plan.

    An interesting thing about Ghee, one of the healthiest foods,  is it is great to cook with. It is a versatile cooking medium. You can use ghee instead of butter or oil in your favorite recipe. It will add flavor to your dish and you end up using less as compared with butter or oil. Ghee has a nutty and rich flavor.

     

    Yummy Mashed Purple Cauliflower w/ Ghee

    2 heads purple cauliflower (cut into small florets, about  3 lbs total), 1/4 cup olive oil mayonnaise, 1/4 cup ghee, 1/2 tsp Himalayan salt, 1/4 teaspoon ground white pepper, nutmeg 

    1. Place the cauliflower into a steamer and cook over salted boiling water until really tender, about 8 to 10 minutes. Remove from heat and let cool slightly.
    2. Squeeze as much water out of the cauliflower as you can, then transfer it to the bowl of your food processor.
    3. Add mayo, ghee, salt, pepper and nutmeg and process until smooth and creamy. Scrape the sides as needed.
    4. Serve piping hot with a little dollop of ghee and chopped herbs.
    Baked Acorn Squash with Maple Ghee
     
    acorn squash, 4 teaspoons maple syrup (more if you like it sweet!), 2 teaspoons ghee, salt (to taste)
    1. Pre-heat oven to 350°
    2. Slice each acorn squash in half and scoop out the gooey seeds
    3. Place on a lined cookie sheet, cut side up
    4. Mix together maple syrup and ghee
    5. Divide maple ghee mixture and place it in the middle of each piece
    6. Sprinkle with salt
    7. Bake until soft, about 40-60 minutes, or until soft
    8. Serve hot
    Goat Cheese & Dandelion Salad

    Dressing1/4 cup crumbled goat cheese, 2 tablespoons white-wine vinegar, 2 teaspoons maple syrup, 1/4 cup extra-virgin olive oil, 2 plum tomatoes, seeded and chopped, 1/2 teaspoon salt, Freshly ground pepper, to taste, 1 tablespoon chopped fresh tarragon

    Salad

    8 ounces small pasta shells,  whole-wheat or gluten free, 2 slices bacon or turkey bacon, 1 tablespoon extra-virgin olive oil, 1 medium red onion, thinly sliced, 2 cups chopped dandelion greens, any tough stems removed, 2 cups baby spinach, 1/4 cup grated Parmesan cheese

    1. To prepare dressing: Combine goat cheese, vinegar and maple syrup in a blender or food processor and blend until combined. Add 1/4 cup oil and tomatoes and blend until smooth. Season with salt and pepper. Stir in tarragon.
    2. To prepare salad: Bring a large saucepan of water to a boil. Add pasta and cook according to package directions. Drain, rinse with cold water and set aside.
    3. Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Drain on a paper towel. Crumble when cool. Wipe out the pan. Add 1 tablespoon oil and onion and cook, stirring, over medium heat until soft, about 5 minutes. Let cool.
    4. When the bacon and onion are cool, toss them in a large bowl with dandelion greens, spinach, Parmesan and 1/2 cup dressing. Drizzle more dressing over each serving, if desired. (Cover and refrigerate the remaining 1/2 cup dressing for up to 3 days.)
    Purple Roasted Rosemary Potatoes
    1 lb purple potatoes, 1-2 tbsp extra virgin olive oil, 1 tsp fresh rosemary leaves (about 1 sprig), minced, 2 garlic cloves or per taste, freshly ground black pepper, sea salt
    PREHEAT OVEN TO 400°F
    1. Rinse potatoes.
    2. Peel them and slice the potatoes into quarters.
    3. Brush them with some extra virgin olive oil.
    4.  Sprinkle them with salt and pepper
    5. Toss with sliced garlic & rosemary
    6. Roast  at 425 Fahrenheit degrees in the oven until they are fork tender, about 45 minutes or until crispy.