Tag Archives: gluten free

Green Tea for Good Health

Green tea has been used traditionally in China for thousands of years for its health-preserving and revitalizing power. Modern science has identified  powerful antioxidants in green tea called polyphenols. One group of polyphenols called catechins is particularly potent and highly effective at neutralizing free radicals at the cellular level.

Catechins support healthy cell function while providing antioxidant protection to critical cell structures such as DNA. Demonstrated to cause a thermogenic effect, catechins also enhance the body’s metabolic rate.

We are advised to drink at least 4 cups of green tea a day to get the minimal antioxidant protection against inflammatory diseases such as diabetes, cancer and heart disease.  For most of us this is difficult to achieve.

Tegreen 97® from Pharmanex® is a proprietary, highly concentrated extract of the catechins found in green tea. As one of the most potent antioxidant supplements on the market, Tegreen has a 97% polyphenol content, 65% of which are catechins.

Each Tegreen capsule contains the catechin equivalent of approximately seven cups of green tea and is 99.5% caffeine free. Recent clinical studies show consuming 400 to 600 mg of catechins at one time will more effectively increase the level of catechins in the blood and increase the amount of time they stay in the body.

Contact me to order at 25% discount.

Primary Benefits

  1. • Provides potent antioxidants to defend against  free radicals at the cellular level*
  2. • Supports healthy cell function and helps protect cell structures, including DNA*
  3. • Thermogenic effect increases the body’s metabolic  rate

Who Should Use This Product?

Any adult concerned about long-term cell health and their antioxidant status should take Tegreen. Individuals with a hectic, busy, or stressful lifestyle, or  those frequently exposed to pollution might also find benefits from Tegreen  supplementation.

Is this product safe?

Tegreen is safe at recommended dosages. Safety data indicates it is safe for consumers to take up to two capsules twice daily for up to three months for increased health benefits with no evidence of long-term or short-term toxicity of green tea extracts.

Pharmanex has been involved in multiple clinical studies in Asia evaluating the impact of Tegreen on health parameters. The majority of these studies used a dosage of 600 mg of Tegreen per day (200 mg green tea extract, taken three times daily). These studies showed benefits at this higher dosage without side effects.

This product is both Kosher and Vegetarian.

Key Scientific Studies

1. Pillai SP, Mitscher LA, Menon SR. Antimutagenic/Antioxidant activity of green tea components and related compounds. Journal of Environmental Pathology, 1999; 18:147–58.
2. Mitscher LA, Jung M, Wahlqvist ML, O’Brien RC. Chemoprotection: A review of the potential therapeutic antioxidant properties of green tea and its  constituents. Med Res Rev, 1997; 17:327–65.
3. Sartippour M., Heber D., Lu Q., Ma M., Go V.L., and Nguyen M. Green tea inhibits breast cancer growth and angiogenesis. Nut Cancer, 2001; 40:149–56.

NOTE: Keep out of reach of children. If you are pregnant or nursing, or taking
a prescription medication, consult a physician before using this product.

Baked Peppers and Baby Tomatoes

I just love creating a menu that is as colorful as it is tasty.  We’re so fortunate to have year-round access to all the bright and vibrant vegetables. Remember, the more color on your plate the higher the antioxidant value of your meal.

Fresh Vegetables

With warm weather upon us, dishes that can be served warm or cool are welcome.

I adapted this recipe from the Naked Chef.  It’s a showy side dish to serve beside grilled meats or pasta and can be easily transported to a picnic table. The colors make a lovely addition to your summertime dining table.

Recipe

  • 4 organic peppers, red and yellow
  • Sea Salt and Black Pepper
  • 35 – 40 organic cherry tomatoes
  • 1/4 c. fresh marjoram
  • 1/4 c. fresh basil
  • 4 organic garlic cloves, peeled and thinly sliced
  • 2 Tbs. whole wheat or gluten-free bread crumbs
  • Extra virgin olive oil
  • 2 Tbs. balsamic vinegar

tomatoes

Preheat oven to 400ºF.

Cut peppers in half and remove seeds. Place in a lightly oiled baking dish and season with a little salt and pepper.

Cut a small slit in each cherry tomato and drop in boiling water  for about 45 seconds.  Run cold water over them as you peel them.

Toss them gently with the herbs, garlic and bread crumbs, and divide them among peppers, placing them in the cavities.

photo credit: Naked Chef

Drizzle with oil, and cook in oven for 15 minutes lightly covered with aluminum foil, then remove foil and continue to bake for 30 minutes.

Take out of the oven and sprinkle with the vinegar.

South of the Border Chicken Salad

Warm weather calls for cool dishes.  This is a favorite to serve at a picnic lunch, or outdoor get together.

You can prepare the chicken a day ahead. I adapted the Capital Chicken Salad recipe, courtesy of the National Chicken Council, to fit with a healthier diet plan by removing the sour cream and modifying the sweeteners called for.

South of the Border Chicken  Salad

Makes 4 servings.

  • 4 boneless, skinless chicken breast halves
  • Tangy Marinade (recipe follows)
  • 1 c. garbanzo beans, drained
  • 4 Tbs. chopped green chilies
  • 2 avocados, peeled, diced
  • 2 medium tomatoes, cored, seeded, diced
  • 1 head Romaine lettuce, cut in thin strips
  • 1/2 c. Spicy Lime Dressing (recipe follows)
  • 28 blue corn tortilla chips
  • 4 tsp. soft tofu, blended till smooth with 1 tsp. lemon juice
  • 4 Tbs. bottled tomato salsa

Place chicken in Marinade and refrigerate about 4 hours.

On prepared grill, cook chicken about 10 minutes, turning once, or sauté in heavy fry pan lightly sprayed with olive oil.

In large bowl, mix together garbanzo beans, chilies, avocados, tomatoes, lettuce and Spicy Lime Dressing; gently toss.

On individual plates or bowls, arrange 6 tortilla chips around edge with portion of salad mixture in center. Cut each chicken breast half into 4 or 5 strips and place on top with l tortilla chip in center topped with 1 teaspoon Tofu cream and l Tbs. salsa.

Tangy Marinade:
In blender, place:

1 1/2 c. fresh pineapple juice, 2 Tbs. honey, 1 Tbs. sesame oil, 1/2 c. cider vinegar, 4 cloves garlic, 4 Tbs. ground chili, 1/2 teaspoon ground coriander and 1/2 teaspoon ground cumin.

Blend until smooth.

Spicy Lime Dressing:

LimeGarlic...
In blender, place

  • 1/2 clove garlic
  • 1/2 shallot
  • 1/2 teaspoon ground chili
  • 2 Tbs. red wine vinegar
  • 2- 1/2 Tbs. fresh lime juice
  • 1 teaspoon Dijon mustard
  • 3/4 teaspoon pureed Ancho chili
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Process on medium speed, slowly adding ½ c. extra virgin olive oil.

Enjoy!

Chicken with 40 Garlic Cloves

There is probably no need to ramble on about the wonderful benefits of including garlic in one’s diet, so I will just add that…

Garlic has been found to be most advantageous in the prevention of esophageal, stomach, and colon cancers. It also may play a role in prostate, breast, and lung cancer.

It’s best to add garlic at the tail end of your recipes, since over-cooking robs it of its health benefits.

The garlic in this recipe mellows as it roasts, imbuing the finished sauce with a subtle flavor. I have reserved 10 of the cloves to add in the last 10 minutes of cooking for the reason stated above.

Accompany the chicken with Root Vegetable Puree and Steamed Green Beans.

 Serves 8

  •  2 organic free-range chickens, each 4 lb., cut into 8 serving pieces
  • Sea salt and freshly ground pepper, to taste
  • 3 Tbs. extra-virgin olive oil
  • 40 garlic cloves, peeled
  • 1 Tbs. minced fresh rosemary
  • 1 Tbs. minced fresh thyme
  • Zest of 2 lemons
  • 1 c. chicken stock
  • 3 Tbs. unsalted organic butter, at room temperature, cut into pieces

Preheat an oven to 400°F.

Season the chicken with salt and pepper. In a wide Dutch oven over medium-high heat, warm the olive oil. Working in batches, brown the chicken, 2 to 3 minutes per side. Transfer to a plate.

Add 30 garlic  cloves to the pan and cook, stirring, for 1 minute. Remove the pan from the heat. Add the chicken, rosemary, thyme and lemon zest and stir to combine. Cover the pan, transfer to the oven and roast for 20 minutes.

Baste the chicken with the accumulated juices. Continue roasting, uncovered, until the chicken is cooked through and the juices run clear when the meat is pierced with a knife, about 30 minutes more. Add remaining 10 cloves of garlic after first 20 minutes.

Transfer the chicken to a platter; leave the garlic in the pan. Cover the chicken loosely with aluminum foil.

Set the pan over medium heat and mash the garlic with the back of a spoon. Add the stock and cook, stirring occasionally, until slightly thickened, about 5 minutes.

Whisk in the butter a few pieces at a time. Season with salt and pepper. Transfer the sauce to a sauce-boat.

Serve the chicken immediately and pass the sauce alongside.

What the Farmer Cooked for Breakfast

When I was growing up, we had chickens, a flock of sheep and a goat or two.  Our eggs were always fresh, many with double yolks.

Mom always shopped for produce from local farms or roadside stands, where the veggies would have been picked that morning. We’d either go into the fields and fill bags, or wait while the farmer brought back what Mom needed.

I remember sitting in her lap in back seat of the car, after our shopping sprees,  eating a juicy, red tomato still warm from the sun. Nothing comes close to that memory.

You probably know from experience that produce purchased from a farm, or farmer’s market, that has been allowed to vine ripen is far superior in flavor to any store-bought produce.  But more than that, if it comes from an organic farm that rotates crops and takes care of the soil, then there is an added blast of goodness!

So this is what I imagine a farmer might like to have for breakfast.  The recipe makes about 6 servings.

Farmer’s Breakfast Casserole

3 c. shredded hash browns                          ¾ c. shredded Jack cheese
1 c. diced cooked Canadian bacon            ¼ c sliced organic green onion (2)
4 omega-3 eggs, beaten                                  1-½ c. milk or almond milk
1 Tbs. organic tomato, chopped                 4 button organic mushrooms, sliced
1/8 tsp salt                                                            1/8 tsp. black pepper
1/2 tsp. dillweed                                                 Pinch of cayenne pepper

Lightly grease a 2 qt. square baking dish. Arrange potatoes evenly in the bottom. Sprinkle with cheese, bacon, green onions, tomato and mushrooms.

In a bowl, combine eggs, milk, salt and peppers.  Pour egg mixture over potatoes.

Bake uncovered in a 350 degree oven for 40-45 minutes, or until knife inserted comes out clean.

Cool 5 minutes before serving.

Banana Pineapple Smoothie – Non-Dairy

Smoothies are a smart way to get your teens and your spouse to stop long enough for breakfast during the week!

This is a refreshing and nutrition packed Smoothie. Keep frozen pineapple in your freezer, and some variety of juices (fresh or frozen) to toss this together.

This recipe serves 4 – 6 depending on serving size.

Recipe

  •   1 10.5-ounce package  soft lite silken tofu
  •   1 medium  banana
  •   2 cups  unsweetened orange-pineapple juice — chilled
  •   1 8-ounce can  unsweetened crushed pineapple — chilled
  • 1 Tbs. freshly ground flax seeds
  • Mint leaves, for garnish

Combine all ingredients in electric blender; cover and process until smooth. Pour into glasses and garnish with mint.

Serve immediately.

Wrap it in a Leaf

Fancy but Simple… Citrus Ricotta Figs

Figs are sweet and unique in flavor.  They are a perfect fruit to accompany cheese, and look lovely on an appetizer tray, lending it class!

They are featured much more often in the menus of Mediterranean countries, joining lamb dishes, rice dishes and desserts.  Fig jam with a hint of anise is simply out of this world.  This is a quick and elegant treat to serve your family or guests.

Remember not to touch your eyes after peeling or handling the peel of figs.  For some people the skin residue can be an eye irritant.

Recipe

Serves 6-8

  • 12  medium-sized ripe fresh figs (I prefer the purple ones)
  • 1 c. low-fat ricotta cheese
  • 5 Tbs.  honey
  • 1 tsp.  grated lemon peel
  • 1 tsp. grated orange peel
  • 3/4 tsp. vanilla
  • 2 Tbs. chopped pistachio nuts or other nuts
  • Cinnamon (opt.)

Remove stem ends from figs and cut each in half lengthwise.

Combine ricotta, honey, lemon peel, orange peel and vanilla in small bowl until well blended.

Measure 1-1/2 Tbs. of ricotta mixture for each serving.  Drop ricotta mounds on each fig half and place on a serving platter or individual appetizer plates. Garnish with chopped nuts and one drop of honey in the center.

You may add a light sprinkle of cinnamon to finish off.

Fruit Salad with Honey Lime Dressing

As the weather continues to warm up, my desire for refreshing after dinner dessert turns to fruit and ices. Or a combination of both!

Take advantage of summer season fruits to create this simple treat.  A dollop of lime or raspberry sorbet would go very well with the dressing.

Recipe

Serving Size : 4

  • 1/2 c.  honey
  • 1/2 c.  lime juice
  • Pinch  nutmeg or cinnamon
  • 1 quart  sliced fruit (a combination of berries, apples, melon, peaches, apricots, etc.)

In blender or food processor, combine honey, juice and seasoning; blend until smooth.

In medium bowl, toss fruit with dressing and chill until ready to serve. Garnish with fresh mint leaf, and a dollop of fruit sorbet.

Salmon Pinwheel Appetizer

This is an elegant looking and yet very simple dish to prepare.  Salmon is high in omega-3 fatty acids, and high in vitamin D, a crucial vitamin for the prevention of cancer in women.

Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, appear to have the strongest health benefits.

This recipe takes advantage of this deliciously nutritious fish to create a dish even your children will enjoy.

Recipe

  • 8 oz. smoked pacific (wild caught) Salmon
  • 8 oz. light cream cheese
  • 4 Tbs. sour cream
  • 2 Tbs. fresh dill, chopped
  • 1/4 tsp. black pepper
  • 1/2 tsp. Tabasco
  • 1 organic cucumber, sliced thin
  • Whole grain round crackers (Mary’s gone crackers are great with this)
    Garnish
  •  Fresh Dill
  • 1/2 lemon, thinly sliced into rounds, each cut into 8 pieces

Blend  cheese, sour cream, dill and seasonings.

Lay a 5 -x 6″ piece of plastic wrap on a cutting board.

Carefully separate 3 – 4 salmon slices (or as much as needed to achieve dimensions) and lay them out on the wrap to form a rough 4 x 5″ rectangle, making sure to overlap all the edges so there are no gaps in the center.

Spread a 1/3″ thick layer of the cheese mixture across the salmon to reach the bottom, left and right edges, but just shy of the top edge.

Using the plastic wrap, roll the long bottom edge up towards the top.  Fold the plastic wrap around the roll.

Repeat 3  times. Freeze the rolls for 30 minutes.

Remove rolls from freezer and slice into 1/2″ rounds.

Place a slice of cucumber on each cracker round and top with Salmon pinwheel.

Garnish with a tiny sprig of dill and a lemon wedge.  Makes about 30 appetizers.