Cucumbers are one of the best foods for your body’s overall health, often referred to as a superfood. Cucumbers are often sprayed with pesticides so it is important to buy organic or even better, grow them yourself.

Here are Some Benefits of Cucumbers:

1.Quick pick me-up – Cucumbers are a good source of B vitamins. Put down your sodas and coffee and eat a cucumber slice.

2. Rehydrates body and replenishes daily vitamins – Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day.

3. Skin and hair care – Save the skin when you peel your cucumbers! The skin can be used for skin irritations and sunburns as aloe would be used. Place a slice over puffy eyes and its anti-inflammatory properties help reduce puffiness. The silicon and sulfur in cucumbers help to stimulate hair growth.

4. Fight cancers – Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer.

5. Relieves bad breath – Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

6. Hangover cure – To avoid a morning hangover or headache; eat a few cucumber slices before going to bed. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish many essential nutrients, reducing the intensity of both hangover and headache.

7. Aids in weight loss and digestion – Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. The high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation.

8. Beneficial to diabetics, reduces cholesterol and controls blood pressure – Cucumber juice contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. Researchers found that a compound called sterols in cucumbers may help reduce cholesterol levels. Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure.

9. Promotes joint health, relieves gout and arthritis pain – Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues. They are also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels. (Source)

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Real Cucumber Salad

Prep Time: 10 minutes

Total Time: 10 minutes

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Ingredients

• 4 cucumbers (I use seedless)
• 1 red or white onion, sliced
• 1/4 cup honey
• 1/2 tsp Himalayan pink salt
• 4 tbsp boiling water
• 4 tbsp apple cider vinegar

Instructions

1. Peel and slice cucumbers and onion, using the thick slicing blade of your food processor. Place them in a large bowl.
2. Mix honey and salt with boiling water and stir to dissolve completely. Drizzle over cucumber/onion mixture.
3. Add vinegar and mix well.
4. Cover and refrigerate for at least 2 hours before serving.
5. Enjoy!

Notes:

Recipe adapted from A Taste of Wellness by Rochel Weiss.

Real Cucumber Salad

4 cucumbers (I use seedless)
1 red or white onion, sliced
1/4 cup honey
1/2 tsp Himalayan pink salt
4 tbsp boiling water
4 tbsp apple cider vinegar

1. Peel and slice cucumbers and onion, using the thick slicing blade of your food processor. Place them in a large bowl.
2. Mix honey and salt with boiling water and stir to dissolve completely. Drizzle over cucumber/onion mixture.
3. Add vinegar and mix well.
4. Cover and refrigerate for at least 2 hours before serving.
5. Enjoy!

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“When you know better, you do better.”

This was a super quick meal to put together because I had frozen chicken broth in my freezer. Chicken broth is so versatile and can be used in so many recipes, so I always love to have it on hand. You can read more about why homemade chicken broth is so good for you here. I used the grater on my food processor to grate the onion and zucchini. If you do not have a food processor, a hand grater will work just as well.

I am eating this soup for a mid-morning snack after my workout as I write this post, it is a great source of protein!

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Paleo Chicken Dumpling Soup

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

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Ingredients

• 8 cups chicken broth
• 1 pound ground chicken breast (preferably organic)
• 1 small zucchini, peeled and finely grated
• 1/2 small onion, finely grated
• 1 egg
• 1 tsp Himalayan pink salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, combine ground chicken, zucchini, onion, egg, salt and pepper.
2. Refrigerate for one hour for perfectly shaped balls (optional).
3. Form mixture into 1-inch balls.
4. Add to boiling chicken broth.
5. Cover and cook on low for 45 minutes.
6. Enjoy!

Notes:

Recipe adapted from A Taste of Wellness by Rochel Weiss.

Paleo Chicken Dumpling Soup

• 8 cups chicken broth
• 1 pound ground chicken breast (preferably organic)
• 1 small zucchini, peeled and finely grated
• 1/2 small onion, finely grated
• 1 egg
• 1 tsp Himalayan pink salt
• 1/4 tsp black pepper

1. In a large bowl, combine ground chicken, zucchini, onion, egg, salt and pepper.
2. Refrigerate for one hour for perfectly shaped balls (optional).
3. Form mixture into 1-inch balls. I used a scoop to do this.
4. Add to boiling chicken broth.
5. Cover and cook on low for 45 minutes.
6. Enjoy!

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“When you know better, you do better.”

Here are the pop molds we use. I love these because they come with a lid and you can save an unfinished pop instead of letting it go to waste.

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“When you know better, you do better.”

When purchasing your hot dogs it is important to make sure they do not contain nitrites. Many brands of hot dogs contain nitrites which are used as preservatives, primarily to combat botulism. During the cooking process, nitrites combine with amines naturally present in meat to form carcinogenic N-nitroso compounds. It is also suspected that nitrites can combine with amines in the human stomach to form N-nitroso compounds. These compounds are known carcinogens and have been associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain. (Source) It is especially important that children and potential parents do not consume 12 or more of these hot dogs per month.

We use Organic Applegate Hog Dogs. The only ingredients are: Organic Grass-Fed Beef, Water, Sea Salt, Organic Spices, Organic Dehydrated Garlic, Organic Dehydrated Onion, Organic Paprika, Celery Powder. My kids love them!

When purchasing your honey for this recipe, raw unprocessed honey is a good choice. 75% of all honey sold in stores contains no honey at all. A comprehensive investigation conducted by Food Safety News (FSN) has found that the vast majority of so-called honey products sold at grocery stores do not contain any pollen, which means they are not real honey. “Raw honey is thought to have many medicinal properties,” says Kathy Egan, dietitian at College of the Holy Cross in Worcester, Mass.  ”Stomach ailments, anemia and allergies are just a few of the conditions that may be improved by consumption of unprocessed honey.”

I hope you and your family enjoy these as much as we did!

Original Recipe: Gluten Free Fix

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Mini Corn Dog Muffins

Prep Time: 10 minutes

Cook Time: 17 minutes

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Ingredients

• 1/4 cup melted butter or ghee
• 3 eggs
• 2 tbsp honey (preferably raw)
• 1/4 cup almond flour, firmly packed
• 2 tbsp coconut flour, firmly packed
• 1/4 tsp baking soda
• 1/4 tsp Himalayan pink salt (any salt will work)
• 3-4 hot dogs (cut in 1/2 inch slices)

Instructions

1. Preheat oven to 325℉.
2. Whisk together melted butter, eggs and honey.
3. Stir in dry ingredients.
4. Scoop into greased mini muffin pans, about 1 tablespoon of batter in each.
5. Place 1 hot dog slice in each muffin.
6. Bake for 14-17 minutes, until golden brown.
7. Enjoy!

Notes:

Original recipe: http://glutenfreefix.com/corn-dog-bites/3126/

Mini Corn Dog Muffins

• 1/4 cup melted butter or ghee
• 3 eggs
• 2 tbsp honey (preferably raw)
• 1/4 cup almond flour, firmly packed
• 2 tbsp coconut flour, firmly packed
• 1/4 tsp baking soda
• 1/4 tsp Himalayan pink salt (any salt will work)
• 3-4 hot dogs (cut in 1/2 inch slices)

1. Preheat oven to 325℉.
2. Whisk together melted butter, eggs and honey.
3. Stir in dry ingredients.
4. Scoop into greased mini muffin pans, about 1 tablespoon of batter in each.
5. Place 1 hot dog slice in each muffin.
6. Bake for 14-17 minutes, until golden brown.
7. Enjoy!

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“When you know better, you do better.”

I usually use Organic Veganaise in this salad and my tuna salad, but was unable to find it at the store. As a replacement I mixed the chicken with Spectrum Naturals Organic Mayonnaise with Olive Oil (Organic expeller pressed soy and/or canola oil, organic whole eggs, organic egg yolks, organic extra virgin olive oil, filtered water, organic honey, organic distilled vinegar, sea salt, organic mustard (organic distilled vinegar, water, organic mustard seed, salt, organic spices), organic lemon juice concentrate.) Notice the first ingredient in this mayonnaise is soy and/or canola oil and the fourth ingredient is olive oil.  This is a great example of misleading labels.  You would think by reading the front of the label that this was made from olive oil only.  (The ingredients are listed according to how much of the ingredient is in the food. So for example, if the first item on the ingredient list is “water”, then there is more water used in the item then any other ingredient.) That being said, we do not use mayonaise often because it is loaded with highly refined oils, but when we do this is our best quick option. I have made mayonnaise in the past and it has been good, but I don’t like the idea of feeding my kids raw eggs, which is one of the main ingredients in homemade mayonnaise.

I use avocado oil to coat the chicken before putting it in the oven. I used to use olive oil, but recently learned that the smoke point of various fats needs to be taken into consideration because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. It is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contribute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. Extra Virgin Olive Oil has a ballpark smoke point of 325°F – 375°F, depending on the quality of the oil. Thus, we do not raise the temperature past 325°F when using extra virgin olive oil. Avocado oil has a ballpark smoke point of 520°F and is similar in composition to olive oil, which makes it a great choice for this recipe.

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Chicken Salad

Prep Time: 15 minutes

Cook Time: 45 minutes

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Ingredients

• 2 pounds chicken breast sprinkled with Himalayan pink salt & pepper
• 1 cup finely chopped organic celery
• 1 cup sliced organic grapes (optional)
• 1/2 red onion (finely chopped)
• 1 tbsp Dijon mustard
• 1 tsp ground mustard
• 1 1/2 cup Veganaise
• avocado oil
• Himalayan pink salt & pepper to taste

Instructions

1. Preheat oven to 350 degrees.
2. Coat chicken with avocado oil, salt and pepper.
3. Bake for 45 minutes or until chicken is cooked through and juices run clear.
4. Let chicken cool for approximately 20 minutes.
5. Chop chicken into bite-size pieces.
6. Combine with mayo, mustard, mustard powder, onion, celery and grapes.
7. Chill for at least two hours for optimal taste.
8. Enjoy!

Notes:

Purchase organic chicken if possible.

Chicken Salad

• 2 pounds chicken breast sprinkled with Himalayan pink salt & pepper
• 1 cup finely chopped organic celery
• 1 cup sliced organic grapes (optional)
• 1/2 red onion (finely chopped)
• 1 tbsp Dijon mustard
• 1 tsp ground mustard
• 1 1/2 cup Veganaise
• avocado oil
• Himalayan pink salt & pepper to taste

1. Preheat oven to 350 degrees.
2. Coat chicken with avocado oil, salt and pepper.
3. Bake for 45 minutes or until chicken is cooked through and juices run clear.
4. Let chicken cool for approximately 20 minutes.
5. Chop chicken into bite-size pieces.
6. Combine with mayo, mustard, mustard powder, onion, celery and grapes.
7. Chill for at least two hours for optimal taste.
8. Enjoy!

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Eat Better. Feel Better.

My kids are anxiously awaiting their teacher assignments today for the new school year and it got me thinking about school lunches. Here is a quick round-up of some ideas.

People often ask me how I get my kids to eat this way.  I do this by getting them involved in the process. They pick out what goes in each compartment and help wash & cut the food. They choose from the choices in our refrigerator/pantry — I choose at the food store. If they feel in control, they are more likely to eat it and try new things. They see it as their choice, not mine.

For more lunch ideas, visit http://www.schoollunchmakeover.com.

The lunchbox they use is a PlanetBox.  You can purchase these from Amazon.com or Pottery Barn Kids. Here are some details about the lunchbox — my favorite part is that it is non-toxic and dishwasher safe!

• Complete eco-friendly solution designed to make packing healthy lunches easy and fun
• Includes stainless steel lunchbox, 2 round lidded containers; a soft carry bag, and set of hip magnets
• Individual compartments ensure foods don’t touch each other and arrive looking neat and appealing
• Made out of safe, non-toxic, and recycled materials – no lead, PVC, phthalates, or BPA
• All in one piece design for easy care and cleaning – no mismatched lids to lose – dishwasher safe

There is a pouch that holds a thermos or Klean Kanteen water bottle on the outside of the lunch bag, we always fill this with water and frozen lemon chunks. The frozen lemon keeps the water cold and provides health benefits. Lemon is one of the top six alkaline foods (others include cayenne, root vegetables, cruciferous vegetables, leafy greens & garlic). An acid body is a magnet for sickness, disease, cancer and aging. Eating more alkaline foods helps shift your body’s pH and oxygenates your system. Alkaline foods keep your body healthy and functioning correctly, preventing and combating cancer. Cancer cannot thrive in an alkaline environment.

Another option for water bottles are frozen juice cubes using juice made from a juicer. They help keep the water cold, add some flavor and add a boost of real, natural vitamins.

Read why we don’t give our kids organic milk boxes here.

Paleo School Lunch Ideas

1. Organic turkey & ham, organic cucumbers, organic pickles, organic grapes, organic peaches, organic plums and Enjoy Life Chocolate Chunks.

2. Organic grapes, organic carrots, organic pickles, organic plums, organic turkey & ham, nitrite free pepperoni and enjoy Life Chocolate Chunks. Applegate farms sells nitrite free pepperoni. If you grocery store does not carry it, talk to a manager and request it if pepperoni is something you enjoy but do not want to consume the nitrates/nitrites.

3. Organic celery (I like to cut the celery in little pieces because I feel like it is easy for them to choke on when cut the long way), organic carrots, organic raisins, mango, kiwi, organic eggs stuffed with tuna salad. The tuna is Wild Planet Tuna mixed with Organic Veganaise & Whole Grain Mustard.

We use Wild Planet Wild Albacore Tuna, No Salt Added – this tuna has no water, oil or fillers added. Further it contains no BPA, is sustainably caught, is low mercury and high omega 3. Another great thing about this tuna is you don’t have to drain it — the tuna steaks are hand-cut and packed in a micro-cannery process allowing all the omega 3 oils to be retained so no liquid needs to be added.

Some of you have voiced concern about eating tuna due to of the possibility of the tuna being exposed to radiation as a result of the 2011 tsunami in Japan and the subsequently damaged Fukushima nuclear power plant. Thus, I wanted to share a document written by the President and Founder of Wild Planet, Bill Carvalho, which provides clear, concise information regarding radiation in Wild Planet products. In summary, the best definitive course of action one can take regarding radiation in the food supply is to do precisely what Wild Planet has done; test all loads of fish coming into cold storage before they agree to pay for it. They have found no detectable radiation in any of their last 91 samples of albacore since July of 2012. Carvalho believes that North Pacific fish caught outside of the actual shoreline of Fukushima is very safe. Wile Planet continued the testing protocol throughout 2012 and 2013, and will continue such into 2014. In the past year, Wild Planet has had very few tests with any detectable levels of radiation at all, down to a detection limit of 0.5BQ/kg.

4. Organic chicken breast, watermelon, organic blueberries, organic raspberries, organic carrots, organic pickles and Enjoy Life Chocolate Chips. I prepare the chicken by coating it with coconut oil or avocado oil and a sprinkle of Himalayan pink salt & black pepper. Broil for 10 minutes on each side.

Read about why we use coconut oil here.

Read about why we use Himalayan pink salt here.

5. Shrimp, organic carrots, organic oranges, organic raspberries, organic raisins & Enjoy Life Chocolate Chunks.

Shrimp help fight cancer, keep skin, hair and nails healthy, help prevent anemia, boost energy, help build strong bones, help process fats, help fight depression, help promote prostate health, help to keep your thyroid healthy and help stabilize blood sugar levels.

“Shrimp are rich in omega-3 fatty acids, which starve tumor cells and help fight cancer. Studies show that eating 8 or 9 shrimp a day can reduce your breast cancer risk. Instead of shrimp, you can substitute any seafood high in omega-3 fatty acids; options include salmon, haddock, flounder and sardines.” – Dr. Oz

6. Chicken salad, organic oranges, organic grapes, carrot and cucumber flowers and pomegranate. Veggie Cutters: http://tinyurl.com/k2gc8o6

7. Egg whites, organic green beans, organic pickles (cut with veggie cutters), organic strawberries & Enjoy Life Chocolate Chips.

8. Organic chicken, organic strawberries, grapes, green beans, carrots & Enjoy Life Chocolate Chip Chunks.

9. Organic carrots, organic dill pickles, organic strawberries, mango, Enjoy Life Chocolate Chips & tuna salad. The tuna is Wild Planet Tuna mixed with Organic Veganaise & Whole Grain Mustard.

10. Grilled chicken, pineapple, spinach salad with egg, cucumber, avocado and raw sunflower seeds. We use the lemon as dressing.

11. Grain-Free & nut-free banana muffin, cucumbers (this is the vegetable cutter I used to cut the seeds out), organic hard-boiled egg, organic carrots, organic blackberries, organic raspberries, organic grapefruit and Enjoy Life Semi-Sweet Chocolate Chips.

12. Grain-Free & nut-free banana muffin, nitrite free pepperoni (Applegate Farms), organic strawberries, organic roasted cauliflower, organic raspberries, organic grapefruit, organic oranges, pistachios and Enjoy Life Semi-Sweet Chocolate Chips.

13. Organic ham, nitrite free pepperoni (Applegate Farms), organic kosher baby dill pickles, organic strawberries, mango, organic oranges, apple crumble and Enjoy Life Semi-Sweet Chocolate Chips.

14. Tuna salad (we use Wild Planet Wild Albacore Tuna, No Salt Added), organic kosher baby dill pickles, organic strawberries, organic carrots, grain-free granola and Enjoy Life Semi-Sweet Chocolate Chips.

15. Chicken salad, organic blackberries, organic strawberries, organic dill pickle slices and Enjoy Life Semi Sweet Mega Chunks.

16.  Organic ham, organic turkey, nitrite free pepperoni (Applegate Farms), organic kosher baby dill pickles, organic carrots, cantaloupe, organic apples and Enjoy Life Semi-Sweet Chocolate Chips.

17.  Organic ham, nitrite free pepperoni (Applegate Farms), organic apples, organic blackberries, organic cucumbers, banana blueberry muffin, pistachios and Enjoy Life Semi-Sweet Chocolate Chips.

18.  Organic ham, cantaloupe, watermelon, organic apples, organic carrots, sunflower seeds and a chocolate chip scone made with ground cashews and sweetened with maple syrup.

19.  Organic strawberries, mango, grilled chicken (this was leftover chicken from a salad we had at a restaurant), organic carrots, organic apples and sunflower seeds.

20.  Organic chicken breast, organic carrots, kiwi, spaghetti squash, watermelon and sunflower seeds.

21.  Organic turkey hot dog, organic yellow mustard, organic broccoli, organic cucumbers, organic carrots, organic strawberries and Enjoy Life Mega Chunks.

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

~ We need to teach our children TO EAT REAL FOOD. No Fast Foods. No Junk Foods. No Processed Foods. Just Honest, Nutritious, Real Food.

When preparing this dish it is a good idea to purchase organic celery. Celery is part of the dirty dozen and is a good one to commit to memory, because it does not fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens). USDA tests have found more than 60 different pesticides on celery. If you can’t find organic celery, safer alternatives with a similar crunch include broccoli, bok choy, radishes and onions. (Source)

Tomatoes do not rank neither among the dirtiest nor the cleanest. It is standard practice for more than 30 pesticides to be sprayed on conventionally grown tomatoes. Since the thin skin of tomatoes can allow pesticides to enter the fruit, peeling will not help rid the fruit of pesticide. Thus, it is always a good idea to buy organic when possible or grow them yourself.

One note about the lemon juice is to use fresh squeezed. Store bought lemon juice usually contains sodium benzoate.

If you decide to include eggs in your diet, a good choice is to eat Omega-3 enriched or pastured eggs. They are much more nutritious than eggs from factory-raised chickens. Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212mg of cholesterol, which is a lot compared to most other foods. However, it has been proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood. In fact, eggs raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL, which is benign (1, 2, 3). A new meta-analysis published in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people. This isn’t new data. Multiple older studies have led to the same conclusion (4, 5). Further, eating eggs improves insulin sensitivity and reduces cardiovascular risk parameters (7).

A large egg contains (6): Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Eggs are also rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others). One egg contains 113 mg of Choline – a very important nutrient for the brain, among other things. (Source)

To cook the perfect eggs, use a method called “coddling”. It does not toughen the whites like boiling does. Cover the eggs with cool water, with about 1 inch extra water on top (too much extra water will take too long to bring to a boil). Add 1/2 tsp of baking soda to the water, this will make the egg shell easier to peel. (If you don’t have baking soda, vinegar works too.) Bring the pot of water just to a boil. Immediately remove the pot from the heat, cover tightly, and let stand for 17 – 20 minutes (depending on the size of the egg). Watch the time carefully. Overcooking eggs is what causes the dark ring to form between the yolk and the white. Remove the eggs from the boiling water and place them in an ice bath (bowl of water and ice) for about 10 minutes before peeling or storing. The ice bath prevents the eggs from continuing to cook due to the heat that carries over. It also creates a layer of steam between the shell and the egg white, which will make peeling easier.

If you aren’t using your eggs right away, wait to peel them. Boiled eggs can be stored for up to a week in the refrigerator. You can keep them in a bowl of cold water (if you change the water daily) or in an airtight container, without water, covered with damp paper towels.

To peel, submerge the eggs in a bowl of cool water. Cracking an egg under water helps loosen the membrane from the egg white. Under a gently running faucet, peel the egg beginning with the larger end (which is usually where the air bubble will be). Make sure you get a hold of the membrane when you’re removing the shell. (Source)

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Egg Salad

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Ingredients

• 1/3 cup Organic Veganaise
• 1 tbsp lemon juice
• 1 tbsp Dijon mustard
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 12 hard-boiled eggs

Instructions

1. Whisk together Veganaise, Dijon mustard and lemon juice.
2. Peel and chop hard-boiled eggs.
3. Add eggs, onion and celery to dressing.
4. Chill and serve.
5. Enjoy!

Notes:

Purchase organic eggs and celery if possible.

Egg Salad

1/3 cup Organic Veganaise
1 tbsp lemon juice
1 tbsp Dijon mustard
1/4 cup chopped celery
1/4 cup chopped red onion
12 hard-boiled eggs

1. Whisk together Veganaise, Dijon mustard and lemon juice.
2. Peel and chop hard-boiled eggs.
3. A dd eggs, onion and celery to dressing.
4. Chill and serve.
5. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

Eat Better. Feel Better.

This is what I like to call an “eyeball” recipe. You can use as much broccoli, cauliflower, garlic and bacon to accommodate as many people as you need to. If you really like bacon, add more bacon! If you prefer broccoli over cauliflower, just use broccoli or vice versa. When coating with olive oil, pour enough so everything is very lightly coated. There was very little to clean up from making this dish. I had a cutting board and knife to clean. I lined the baking sheet with foil, thus did not have to wash it.

So why is this dish good for you? Broccoli and cauliflower are cruciferous vegetables — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy and brussel sprouts.

Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I love adding bacon to recipes, but one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources (Source).

We ate this dish for lunch and paired it with watermelon, which is an excellent source of vitamin A (eye health), C (immune system support), B6 (helps brian function) and potassium (helps lower risk of high blood pressure). Watermelon also has more lycopene than any other fruit or vegetable which can help protect your skin from sun damage. Other good sources of lycopene include tomatoes, red and pink grapefruit, and guava.

Lycopene acts as a powerful antioxidant by scavenging reactive oxygen species, which are aggressive chemicals always ready to react with cell components, causing oxidative damage and loss of proper cell function. Scientists have found that lycopene in the diet correlates with reduced incidence of certain types of cancer. And lycopene levels in fat tissue—an indicator of lycopene consumption—have been linked with reduced risk of myocardial infarction (heart attack). (Source)

Lastly, watermelon is an excellent source of the amino acid citrulline; not only are watermelon’s citrulline stores abundant–they’re also readily usable. The human body uses citrulline to make another important amino acid—arginine—which plays a key role in cell division, wound healing and the removal of ammonia from the body. (Source)

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Roasted Broccoli, Cauliflower & Garlic with Bacon

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Ingredients

• 1 head cauliflower, cut into small florets
• 1 head broccoli, cut into small florets
• 8 cloves garlic, halved
• 8 strips bacon, cut into bite sized pieces
• 1 tbsp olive oil

Instructions

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

Notes:

Purchase organic broccoli and cauliflower if possible.

Roasted Broccoli, Cauliflower & Garlic with Bacon

1 head cauliflower, cut into small florets
1 head broccoli, cut into small florets
8 cloves garlic, halved
8 strips bacon, cut into bite sized pieces
1 tbsp olive oil

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

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Eat Better. Feel Better.

– Leftover organic grilled chicken from the weekend.

– Grapes. We usually purchase organic grapes (and raisins) because they are part of the dirty dozen, but I always have a hard time finding them this time of year. I am expecting them to be available in the next few weeks. My kids have been bugging me for them, so I broke down and bought non-organic ones and washed them really well. Unfortunately, washing them does not do the complete trick because the pesticides soak through the skin of the grape.

– Organic cucumber. Cucumbers are part of the dirty dozen, thus high in pesticide residue, so we always purchase organic. If you cannot purchase organic, it is a good idea to peel them to remove as much pesticide residue as possible.

– Watermelon. Watermelon is part of the clean 15, thus we do not purchase this organic.

– Cashews, peanuts and raisins.

– Water. She uses a Klean Kanteen water bottle.

The lunchbox is a PlanetBox.  You can purchase these from Amazon.com or Pottery Barn Kids.  Here are some details about the lunchbox — my favorite part is that it is non-toxic and dishwasher safe! There is a pouch that holds a thermos on the outside of the lunch bag, we always fill this with water.

• Complete eco-friendly solution designed to make packing healthy lunches easy and fun
• Includes stainless steel lunchbox, 2 round lidded containers; a soft carry bag, and set of hip magnets
• Individual compartments ensure foods don’t touch each other and arrive looking neat and appealing
• Made out of safe, non-toxic, and recycled materials – no lead, PVC, phthalates, or BPA
• All in one piece design for easy care and cleaning – no mismatched lids to lose – dishwasher safe

~ We need to teach our children TO EAT REAL FOOD. No Fast Foods. No Junk Foods. No Processed Foods. Just Honest, Nutritious, Real Food.

After I cooked the burgers I put them on a piece of bibb lettuce with organic tomato, organic bacon and Annie’s Organic Honey Mustard. The only ingredients in Annie’s Honey Mustard are: Organic Mustard (Organic Apple Cider Vinegar, Organic Yellow Mustard Seed, Salt), Organic Sugar, Organic Honey, Organic Cinnamon. This product is made with no synthetic pesticides/fertilizers, antibiotics, hormones, GMOs or radiation. It is also gluten free.

When eating bacon, one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources (http://www.organicconsumers.org/foodsafety/processedmeat050305.cfm).

If you don’t eat pork, these wraps would be delicious without it. Goes great with a side of melon!

~ “No matter how many mistakes you make or how slow your progress, you’re still way ahead of everyone who isn’t trying.” – Tony Robins