Citrus Berry Breakfast Crêpes

During the week, I stick to the same thing for breakfast pretty much every day, some kind of green smoothie. I pour it in my thermos and I'm out the door. But on weekends, it is a different story. I like to keep my pjs on as long as possible, have a relaxing breakfast and indulge my sweet tooth a little. These fit the bill and don't take much time to whip up either. Maybe best of all, you can easily scale the recipe up or down to even just one person.
I call these crepes, but a better description is probably sweet, paper-thin omelets. The pancake part is just made of egg, milk, vanilla extract and honey  no flour, or gluten for that matter. I fill them with quark or Greek yogurt pepped up with a little lemon and sprinkle in some fresh berries or fruit for natural sweetness. Between the egg pancake and quark filling, these little guys have a fair amount of protein and the berries are filled with lots of antioxidants that help fight cell aging. Blueberries specifically also help improve memory. This is thanks to a compound called polyphenol in the berries that helps neurons talk to each other and promotes the growth of new neurons.


Mediterranean Pasta Salad

Where I come from in North Carolina, this is the time of year when your yard starts to look like the jungle in Jurassic Park. By the time you finish mowing the lawn, the grass is already back up past your ankles, and every plant in the garden is supersized thanks to the blazing days and almost daily afternoon thunderstorms. I am not exactly short, but it's safe to say there are tomato plants in my mom's veggie patch right now that are taller than me. In the humid heat of July, everyone and their mother starts to wonder if they planted too many "tamaters." The kitchen counter is covered with them and you have to think fast or toss all that precious goodness into the compost pile. Canned homemade spaghetti sauce is always a go-to option, but this salad is a great way to enjoy them while they are still fresh.

Juicy cherry tomatoes, salty feta, spicy baby arugula and savory sun-dried tomatoes with a few handfuls of pasta. This summer salad is quickly becoming a favorite at our house, because its fresh, filling and fast! Unlike most pasta salads that are heavy on the pasta, mayo and Miracle Whip, this one is packed with veggies that won't leave you feeling bloated or sluggish. It's a great option for those who want to go easy on the carbs without cutting them out all together. I like to think of it as happy middle ground that can please the pasta-lovers and the carb- or gluten-conscious alike.

To make this a gluten-free meal, just use a gluten-free penne. The Food Babe has a list of the healthiest gluten-free pasta options here. If you are feeling adventurous, replace the pasta with two spiralized zucchini. It makes for a totally different texture, but is still delicious! If arugula seems a bit too spicy for you, just reach for baby spinach instead. Make sure to wait until you are ready to eat before dressing the salad with lemon juice, since spinach does not seem to hold up as well against the acid.

Besides having fewer calories than your traditional pasta salads, this dish has a few other exciting things to offer:
  • Arugula: Eating this leafy green is great way to strengthen your bones. One cup contains almost half your daily recommend value of vitamin K and it has just as much calcium as spinach. You can also absorb this calcium better than in spinach thanks to lower levels of oxalates, a substance which inhibits calcium absorption. Few people realize that arugula is also a cruciferous vegetable right alongside broccoli, cauliflower, kale and your other nutritional powerhouses. Just like all of them, arugula contains glucosinolates that mix with the enzyme myrosinase to produce isothiocyanates. This compound neutralize carcinogens in the body and has anticancer properties. Oh yeah, 1 cup = 5 calories. Unreal.
  • Tomatoes: Vine-ripened tomatoes are a great source of vitamin C, vitamin A and B complex vitamins (boosts immune system, cell repair and metabolism). They contain the carotenoid lutein, which supports healthy vision and may help against macular generation. They contain three antioxidants, zero-carotene, phytoene and phytofluene, that help fight disease and prevent cell aging. The phenolic acid in tomatoes also helps fight lung cancer. When cooked (like in speghetti sauce :), tomoatoes are a rich soure of cancer-fighting lycopene.
  • Red pepper: In terms of nutritional value, red peppers have a lot in common with tomatoes. They are also low in calories, a good source of vitamin A and C, and contain the cancer-fighting compound lycopene. They also contain the carotenoid beta-cryptoxanthin, which is believed to lower risk of developing lung cancer. Try to buy organic bell peppers when you can though, because this vegetable is considered one of the most pesticide-contaminated foods.


Caprese Tuna Salad

I've been trying to keep food simple lately. Work has been a little hectic lately. The kind of days where your to-do list runs off onto two pages. This has left me with little energy and time for cooking. That is why this recipe does not involve any pots, pans or heat. Just grab a bowl and a cutting board and dinner will be ready in 10. In fact, you don't even really need to measure things. Go ahead and eyeball it! Salad is salald.

This recipe just sings summer to me. Juicy ripe tomatoes, creamy mozzarella, aromatic basil and crisp cucumbers with a little baby spinach, tuna and balsamic vinegar. How can something so easy be so gooodd?? And actually good for you?

Tuna: Ridiculously high in protein and low in calories. One can has up to 42 grams of the stuff that helps you build and maintain your muscles, all for about 200 calories. A single can of water-packed tuna also contains around 200 percent of your daily recommended value for selenium. While you don't hear much about it, the trace mineral has antioxidant properties, prevents cell damage and protects against cancer.

Spinach: Aside from kale, this is probably one of the most nutrient-dense foods you can find! It is anti-inflammartory thanks to the compound quercetin. This may not sound like much, but inflammation is the cause of virtually all major diseases from heart disease and cancer to arthritis. It also packed with flavonoids that give spinach its antioxidants and anticancer properties. It contains carotenoids that protect against macular degeneration and promote eye health. It's one of the best sources of Vitamin K (strong bones), which activates a compound called osteocalcin that helps your bones hold onto calcium! It loaded with calcium, magnesium, vitamin A, C and D, folic acid and iron. I could say more, but I'll leave the list at that for now.

Tomatoes: Vegetable or fruit? Whatever you want to call them, they are a rich source of the carotenoid lycopene, which protects against cancer. Most notably, it has shown to protect against prostate cancer, but research also suggests it may protect against lung, stomach, pancreatic, colorectal, esophageal, oral, breast and cervical cancers.

Cucumber: Super hydrating which is just what you need when it's hot! They are very low in calories too and a surprisingly good source of vitamin K (strong bones).


Peaches & Chia Seeds

Sometimes simplicity is best. Sun-ripened fruit and berries, oats, milk and chia seeds. Nothing ground breaking, but it's just so delicious I had to share it! 

With the weather starting to warm up, the price of fruit and berries is starting to come down and I'm all about gettin' in when the gettin' is good. For the absolute best deals, I hit up the farmers market right before they close to scoop up all the goods they are looking to get off their hands. Today, I shelled out 7 euro and marched home feeling rich as could be with my bag full of raspberries, peaches, mangos and cherries. Bonus: Not only do fruits and veggies that are in season taste better, they are more nutritious for you! Cheaper, tastier and more nutritional bang? What are you waiting for, go treat yourself to some!

I know peaches 'n chia seeds is not quite as catchy as peaches 'n cream, but I promise it's pretty gosh-darn delicious and will keep you full for considerably longer. I went on a bit about the wonders of chia seeds in a post on chia seed pudding a while back. If you have not tried this superfood yet, do it now, now, now! I am so in love with them that I just ordered my second 2 lb. bag of them online. They are the perfect fast, filling snack. For a quick recap of their nutritional stats, they are a good source of protein and calcium and full of brain- and heart-healthy omega-3s and blood sugar-regulating fiber

But what I really want to talk about here is fruit! Pretty much all berries are full of antioxidants that help fight cell aging and damage from free radicals. To give you a better picture of what that means, just imagine what happens to a slice of apple that's left out. That browning is due to oxidation and the same thing happens to cells in our body! Yikes! Blueberries happen to have the highest oxygen radical absorbance capacity (ORAC) value of any food in the world. But this breakfast has more to offer than that:

Blueberries: Everyone talk about salmon being brain food, but blueberries are perhaps even more impressive in this department. They are memory food! They contain a compound called polyphenol that helps your neurons talk to each other and even promote the growth of new neurons! They also help fight inflammation, which is involved in pretty much every major illness from alzheimer's and heart disease to arthritis and diabetes. Extracts of the phytochemicals in blueberries are also shown to significantly decrease growth of cervical and breast cancer.

Strawberries: Much like blueberries, strawberries are full of phytochemicals like phenols and anthocyanins that help inhibit cancer. Strawberries are also specifically shown to significantly inhibit growth of liver cancer cells. Extracts from strawberries may also help improve short-term memory!

Peaches: While nothing steels the show in terms of health benefits like berries, this stone fruit is not too shabby either. They are a good source of fiber, have a low glycemic load (won't spike blood sugar), contain carotenoids that promote eye health and prevent macular degeneration and contains calcium, magnesium, phosphorus, vitamin A, C and K. All this at less than 40 calories a fruit! 


Sesame Korean Beef Bowl

So after recovering from the blogathon that was the Sugar-Detox Challenge, I am finally back again with new recipes! This rainbow of a meal is light and fresh, but filling. My favorite part has got to be the caramelized beef. It's sweet and savory thanks to tons of fresh ginger, pressed garlic, a splash of soy sauce and a touch of coconut sugar (more on that below). I spoon this meat mixture into a bowl of crisp lettuce along with a little rice, crunchy red cabbage, sweet carrots and yellow bell pepper. Just top it all off with some sesame seeds and Sriracha and you have yourself a pretty kick-ass salad.  
The health rundown:
  • Protein: Beef is very high in protein (building muscles) and good source of iron (transporting oxygen to brain and body). Regrettably, beef is high in fat and cholesterol so eat it in moderation, like in this salad, and opt for the lean version (90-95% fat free) when you can.
  • High in fiber: The lettuce, carrots, cabbage and bell pepper are all high in fiber, which keeps you full longer, regulates blood sugar and is important for your digestive and heart health. The fiber ensures you have more time to digest and absorb nutrients and helps you eliminate toxins and waste from your digestive system more effectively!
  • Great source of Vitamin A & C: The veggies are chock-FULL of this stuff. Think beautiful skin (cell repair), a strong immune system and eye health.
  • Carotenoids: Your parents were actually right. The carotenoids lutein and zeaxanthin found in carrots promote eye health.
  • Phytochemicals: Thanks to the indoles, dithiolethiones, isothiocynates and sulforaphane found in cabbage, this meal also helps protect you from cancer! They help fight damage from free radicals and carcinogens.
I also want to take a minute to talk about coconut sugar. Seeing as how I just finished my Sugar Detox, using "sugar" in my very first recipe post following it may seem a little...well hypocritical. But now that I've kicked my intense sugar cravings in the butt, I do like to include natural, unrefined sweetners in my diet. To read more about what natural sweeteners are great options, read this post by the Food Babe (so proud that she is from my hometown!). Coconut palm sugar is obtained from drying the sap from the coconut palm. Because it is not bleached it is full of vitamins and minerals that would otherwise be stripped away in processing. Food Babe explains: "It is naturally high in amino acids – has 10,000 times more potassium, 20 times more magnesium and 20 times more iron than conventional sugar." While they are not the most nutritious calories you will ever consume they are certainly not empty and the best part is you can use them in the same ratio in baking and cooking as regular sugar! Because it’s glycemic index is half of that of regular sugar, switching to coconut sugar lowers your risk of developing diabetes and makes sugar cravings less likely.


Sugar-Detox Meal Plan: Week #7

It's the last leg of the Sugar-Detox Challenge folks!! Woot! Or as Ryan Lochte would say, JEAH! Let's kick it into high gear and finish this thing off on a high note! We don't even have a full seven days left, just a measly four. You got this.

I have another handful of healthful recipe ideas to inspire you in the kitchen. I've picked ones that are especially packed with fiber, vitamins, minerals, antioxidants and phytochemicals to get your body working like a finely tuned machine before this is over. If you havn't tried a green smoothie yet, do it this week. You will notice a drastic improvement in your daily digestion when you start out your day with hydration, fiber and a huge dose of nutrients. I've included both a green starter smoothie for newbies and my standard tropical green smoothie that I LOVE and go back to time and time again.

I'll be having my lemon-ginger detox drink first thing in the morning and absolutely recommend you try it out too! Having it right after you wake will get your metabolism and digestive system up and going. If you don't have time to fuss around in the morning, keep it simple and just squeeze the juice of half a lemon into a glass of water. It works wonders! Hope you all have a great week and are feeling fantastic! Make sure to check out my last post here if you are wondering how to handle coming off the sugar detox.


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