The banana has gotten some bad press over the years and I want to clear up misconceptions. While it is one of the sweetest fruits available, it is chock full of nutrients and minerals. Bananas are a great “go to” when that sweet tooth is nagging you.
One little banana…
is loaded with potassium, a mineral helpful in maintaining blood pressure and cardiovascular health
contains natural sterols which help block the absorption of dietary cholesterol
contains Vitamin C and B6, for immune system support and energy
is low fat, with less than 4% of calories from fat
has natural fiber, 3 grams per banana, to help regulate digestion and thus keep blood sugar levels from spiking.
Did I mention portable and cheap?
Now that the weather is warming up, here is a healthy alternative to ice cream using bananas.
Banana Ice Cream
recipe by youmustlovefood edited by eatlivefit.net
SERVES 2-3 1/2 cup servings
TIME 10 minutes to mix; 2 to 3 hours in freezer
6 very ripe bananas, peeled and cut into medallions
1 cup almond milk unsweetened
1/4 teaspoon vanilla
1 teaspoon ground cinnamon
sprinkle of chopped almonds, for topping (optional)
cinnamon stick, for garnish (optional)
large resealable freezer bag and Blender or food processor
Put the bananas into a resealable airtight bag and freeze for at least 3 hours or overnight. Place the bananas into a food processor or blender along with the almond milk, vanilla, and ground cinnamon and blend until smooth (this may take a few minutes). Scoop into dishes and top with almonds, and garnish a cinnamon stick. If you want a thicker texture like traditional ice cream, place blend back into the resealable bag and freeze for up to 3 hours.
Are you under the weather this time of year? The vegetables and spices in this recipe are full of cold-busting-immune-boosting power. Two options in preparation also..the stovetop or crock pot method. Simple. You say you don’t cook? Now you do!!!
Green Chicken + Veggie Soup
by cleananddelicious.com modified by eatlivefit.net
PREP TIME:10 MINUTES
COOK TIME:30 MINUTES
TOTAL TIME:40 MINUTES
1 tbsp. extra virgin olive oil
1 small onion, chopped
1 green bell pepper, chopped
2 carrots, chopped
2 stalks of celery, chopped
3 cloves chopped garlic
1 tsp. ground cumin
2 tsp. dried oregano
12 ounces shredded chicken (I like using a rotisserie)
2 small zucchini, chopped
½ cup frozen corn
6 cups low sodium chicken broth or homemade stock
1 bunch cilantro, stemmed
1 Serrano pepper
Salt and pepper to taste
Heat olive oil in a large pot and add in onions, pepper, carrots, and celery. Season with salt and pepper and cook for 8-10 minutes or until the veggies begin to look tender.
While veggies are cooking, blend cilantro, Serrano pepper, 1 clove garlic and 2 cups of broth in the blender. Set aside.
Once veggies are tender, season with cumin, oregano, and a little more salt and pepper, stir well and cook for another 2 minutes.
Add shredded chicken, zucchini, corn, remaining chicken broth and the cilantro broth you blended in the blender. Bring to a boil, reduce down and simmer for 10 more minutes or until your veggies are tender. Enjoy!
Crock Pot version: Throw ingredients in a crock pot and simmer on low setting for 6-8 hrs.
Nutritional AnalysisNutrients per 1/6th of recipe (about 1.5cups): Calories: 189; Total Fat: 3g; Saturated Fat: 0.9g; Cholesterol: 66mg; Carbohydrate: 11.8g; Dietary Fiber: 1.7g; Sugars: 5.2g; Protein: 27.7g
1 packet taco seasoning (I use simply organic low salt)
1¼ cups salsa
5 tablespoons plain Greek yogurt
1 quart cherry tomatoes, halved
5 mini cucumbers, sliced
1 small to medium red onion, chopped
2 avocados, chopped
juice from half of a lime
jalapenos diced (optional)
5 cups chopped romain lettuce
in a medium pan cook ground turkey until no longer pink. Add black beans, jalapenos, seasoning packet, and the amount of water stated in seasoning packet directions. Let taco mixture cool.
Divide ingredients among mason jars starting with salsa then adding greek yogurt, tomatoes, cucumbers, onions, jalapeños, avocados, taco meat, then lettuce. Place lid on and close tight. No need to vacuum seal. Store in refridgerator and pull out one each day.
When ready to eat, shake real good, then pour into a bowl and enjoy.
Fall is fast approaching, so here is a fabulous recipe for baked apple crisp thanks to Love and Primal. Nothing like the smell of apples to warm your home and all WITHOUT white sugar. Just remember to keep your portion size to 1/2 a cup and serve over plain Greek yogurt.
Primal Baked Apple, Raisin, and Nut Crumble
4 Gala or Granny Smith Apples (your choice)
1 T Cinnamon
Pinch of Nutmeg
1/3 cup Raisins
1 T Coconut Oil, melted
2 T Coconut oil, melted
1 Cup Almond Flour
1/3 cup chopped pecans
2 T Honey
Preheat the oven to 350 degrees
Chop the apples, with the skin on, into bite-sized pieces
Place in small casserole dish and toss with raisins, cinnamon, and nutmeg
Combine all the ingredients for the crumble and mix until the mixture resembles a “crumble”
Sprinkle crumble on the top of the apples (add a little more cinnamon if you’d like)
Bake at 350 degrees for 30 minutes and enjoy warm! Bet you could even do this in the crock pot.
Just read this interesting post about common mistakes we make in the kitchen when preparing food. I have to admit, I am making a few of these myself, like adding oil to the pasta pot. I love that the article gives you the science behind why to or not to do the food preparation this way. Check it out! Common Kitchen Mistakes
Do you ever need something quick and delicious to drizzle over vegetables or a marinade for your meat? Check out my recipe below, simple and fresh. I keep it mixed in my refrigerator for just these times because it is full of clean ingredients, is quick to put together and tastes great.
My Go To Dressing/Marinade
¼ cup Apple Cider Vinegar
drizzle Maple Syrup (to taste)
¼ cup Olive Oil
squirt Dijon mustard (to taste)
Mix together and store in refrigerator. Fabulous on chicken, salads, pasta, and veggies.