Author Archive for nina – Page 4

Potato Leek Soup

potato leek
 Potato Leek Soup
Ingredients
1 pound leeks, cleaned and dark green sections removed, approximately 4 to 5 medium
3 tablespoons unsalted butter or coconut oil
Heavy pinch kosher salt, plus additional for seasoning
14 ounces, approximately 3 small, Yukon gold potatoes, peeled and diced small
1 quart vegetable or chicken broth (homeade is awesome!)
1 cup heavy cream (omit if needed)
1 cup almond or rice milk
1/2 teaspoon white pepper
1 tablespoon snipped chives
Directions
Chop the leeks into small pieces.In a 6-quart saucepan over medium heat, melt the butter. Add the leeks and a heavy pinch of salt and sweat for 5 minutes. Decrease the heat to medium-low and cook until the leeks are tender, approximately 25 minutes, stirring occasionally.Add the potatoes and the vegetable/chicken broth, increase the heat to medium-high, and bring to a boil. Reduce the heat to low, cover, and gently simmer until the potatoes are soft, approximately 45 minutes.Turn off the heat and puree the mixture with an immersion blender until smooth. Stir in the heavy cream, buttermilk, and white pepper. Taste and adjust seasoning if desired. Sprinkle with chives and serve immediately, or chill and serve cold.

Seniorcare.com

rocks and sandPlease check out the articles I have written for Senior Care at http://www.seniorcare.com/resources/foods-and-nutrition/are-you-over-50-you-may-need-this-nutrient/

This is one of many articles I have written for Senior Care.  

Please check out more articles at seniorcare.com

What is Inflammation and why is it so important to reduce it?

nina beucler nutrition coach/health planner

There are two kinds of inflammation. The first is the body’s response to an injury such as falling on a knee and having it swell as part of the healing response. The second is whole-body inflammation, which refers to chronic, imperceptible, low-level inflammation. Studies suggests that over time this kind of inflammation sets the foundation for many serious, age-related diseases including heart disease, cancer and neurodegenerative conditions such as Alzheimer’s and Parkinson’s diseases. Please refer to this study about inflammation and Alzheimer’s. http://www.ncbi.nlm.nih.gov/pubmed/10858586

There are many causes for this type of inflammation, such as a poor diet, low activity level, too much alcohol consumption, smoking and stress.

 Here are a number of ways to reduce inflammation:

Take omega-3 fatty acids. (fish oil)

Replace processed foods with fresh vegetables and some fresh fruit. (more on this later).

It is important to focus on green vegetables which are rich in antioxidants, phytonutrients and important nutrition. Below is a list of foods rich in antioxidants.

Eat a Low glycemic index foods (no processed, “white” foods etc.) which means that it is important to stop eating refined, processed and manufactured food.

Eat enough dietary fiber daily.

Consume Arginine-rich foods (fish, nuts) regularly.

Move your body, get some physical activity daily.

Restrict your alcohol intake.

Replace processed foods with fresh vegetables and some fresh fruit.

*It is important to focus on green vegetables, which are rich in antioxidants, phytonutrients and necessary nutrition.

 Below is a list of some foods rich in antioxidants:

All berries

Small red beans, pinto and black beans

Prunes, plums and gala apples

Broccoli, cabbage, greens such as kale, spinach and swill chard

Tomatoes, watercress, red or sweet potatoes

 

“To exist is the change…to change is to mature…to mature is to

go on creating oneself…Endlessly…”   Samuel Aivital

 

Soup’s On!                                                         

Lentil Soup

Lentil Soup


 

 

 

 

 

A great Paleo dish full of flavor, fiber and nutrition!

Ingredients:

1 cup brown lentils

2 cups water

6 cups chicken bone broth

3 Tbsp olive oil or coconut oil

1 large onion, chopped

Pinch of cayenne, red pepper or paprika

4 garlic cloves, finely chopped

1/2 cup cilantro, chopped

1 bunch Swiss chard leaves, chopped

1/2 cup fresh, organic lemon juice

Directions:

In a medium saucepan, combine lentils with water, stock and 1 and 1/2 tea. sea salt and bring to a boil.  Cover partially and cook over moderately low heat until lentils are just tender, about 25 minutes.

Meanwhile, heat the  oil in a large skillet, add onion and red pepper and cook on moderately high heat until nicely browned, 8 to 10 minutes.  Add garlic and cilantro and cook for one minute.  Add Swiss Chard and saute until wilted.

Add the chard mix to the lentils, cover and simmer about 15 minutes.  Stir in lemon juice and serve!

*You can add additional herbs that you like such as thyme, marjoram or even some turmeric.

 

 

 

watercress

Watercress is high in Vitamin K, C, and B vitamins,

manganese and antioxidants.

A powerhouse of nutrition!

Ingredients

  • 1 bunch watercress, trimmed and chopped
  • 4 sprigs fresh mint, chopped
  • 1 handful flat-leaf parsley or cilantro, chopped
  • 1 heart of romaine, chopped
  • 1 ripe lime, juiced
  • 3-4 Tab olive oil
  • Coarse salt and pepper to taste

Directions

Combine watercress, mint parsley and romaine in bowl.

Blend the lime juice with olive oil and pour over salad. Season to taste.  Enjoy!

 

  • index
  • Ingredients
  • 2 cups cooked quinoa
  • 1 – 2 Tbsp. organic, unrefined coconut oil, ghee or butter
  • 1 medium onion, chopped fine
  • 1 tsp. sea salt or to taste
  • 3/4 tsp. pepper
  • 2 Tbsp. dried sweet basil
  • 2 Tbsp. paprika
  • 4-6 cloves garlic, chopped fine
  • 2 stalks celery, chopped fine
  • 1 lb. greens such as kale, parboiled 5 minutes, chopped
  • 6 red, green or yellow peppers, seeded and parboiled 5 minutes

Directions

  1. Sauté onion in oil or ghee or coconut oil with seasonings until translucent.
  2. Add garlic, celery, and kale, cook until tender.
  3. Blend with cooked grains.
  4. Taste mixture and adjust seasonings.
  5. Stuff red or green peppers with quinoa mixture.
  6. Bake at 350 degrees in oiled casserole for 45 minutes.

The Healing Power of Curcumin

The Healing Power of Curcumin
The Healing Properties of Curcumin

Don’t confuse Curcumin with Turmeric!

 

Curcumin can help provide powerful and needed support for:

  • Pain and inflammation
  • Liver damage  disorders
  • Gallbladder problems
  • Digestive problems
  • Eye problems, such as cataracts

Curcumin is derived from the spice turmeric.  It is known for its anti inflammatory, anti viral, anti fungal and anti bacterial properties.  It is much safer than using NSAID’s (aspirin, tylenol etc.), Other preliminary lab studies suggest that curcumin might protect against types of skin diseases, Alzheimer’s, colitis, stomach ulcers and high cholesterol.

Don’t confuse curry powder (turmeric) with curcumin. Turmeric is the substance that gives curry its yellowish color, while curcumin is the active ingredient of turmeric that offers the health benefits known in earlier medical traditions and that is being discovered now in western nutritional medicine. Curcumin comprises five percent of turmeric.

To order your curcumin from Good Health use this code for convenience.

 

http://www.goodhealthaffiliate.com/

idevaffiliate.php?is+2499

 

 

 

 

Summer Harvest Squash Casserole

Using a variety of herbs and vegies from the garden!

yummie!

I have created a delicious squash casserole from our abundant heirloom squash and yummie fennel.
Ingredients:
3-5 small squash (any kind will do)
1-2 fennel bulb sliced
1/2 cup cream (can use coconut milk)

1/2 cup onion, 2 garlic cloves (sauteed)

1 cup grated cheese such as goat, asiago or reggiano
Herbs from the garden: chopped
basil
oregano
thyme

Rub the dish with a bit of olive or coconut oil for easy clean up.

Layer veges, herbs and cheese in a large casserole dish

Add salt/pepper and herbs. Cover the veges in cream and bake for 30 minutes at 350.
Enjoy

Easy Gaspacho

 

Heart healthy, delicious, nutritious high Vitamin C and anitioxidants

Heart healthy, delicious, nutritious high Vitamin C and anitioxidants

 

 

Use a blender or a food processor

 A great hot weather favorite.  Add any herbs you like such as dill, marjoram, cilantro or thyme!

 

 

Ingredients:

 

1 1/2 – 2pounds ripe tomatoes slices and 2 thick slices day-old bread (can be gluten free)

1 shallot

1 medium cucumber

1-2 cloves garlic

2 tbs. sherry or apple cider vinegar

1/4 cup extra virgin olive oil

Sea salt and ground pepper

Optional Ingredients:

1 red or green pepper

1 fennel bulb

3-4 tomatillos

Orange juice instead of vinegar

Juice of 2-3 limes

Instructions:

  • Quarter tomatoes and remove stems.
  • Tear bread into chunks.
  • Peel and roughly chop cucumber, shallot and garlic.
  • Put bread pieces int processor or blender.
  • Squeeze tomato quarters over the bread then add them.  Let this sit for 20 minutes so bread can absorb juices.  (You can skip this step if not using bread, and remember you can use a gluten free version).
  • Pulse the tomatoes and bread until a rough porridge.  Add cucumber, shallot, garlic, vinegar and 1/2 teas salt.
  • Process briefly.  Leave a bit chunky if you like it that way.
  • Blend in the Olive Oil with the blender/processor running.
  • Season with additional salt, pepper, hot sauce etc.  Garnish with cilantro, cucumber, tomato or anything you like!
Healthy, cool, refreshing, hydrating and delicious

Great summer salad

Watermelon Salad

A great summer dish!
Ingredients:
1/4 cup good quality apple cider vinegar (Bragg’s)
1 tbs. coconut sugar or a few drops of stevia
8 (roughly 4 by 2 inch) pieces of seedless watermelon
4 ounces feta cheese, crumbled
2 tbs. shredded mint leaves

Directions:

In a small saucepan, whisk together the vinegar and sugar (or stevia).  Cook over mediumm eat until reduced

by half and syrupy, about 4 minutes.

Stack 2 pieces of watermelon on each plate and drizzle with vinegar reduction.  Sprinkle with feta cheese and mint and serve.