- 2 cups (299g) peanuts, dry roasted unsalted
- ¼ – ½ tsp salt (season to taste)
This sticky date cupcake is just perfect to satisfy a sweet tooth without actually having any process sugar. I used a little maple syrup to add to the dates natural sweetness. I preferred mixing this in the blender because it’s so quick and easy to pour. It is also gluten-free!
1 1/4 cups water
1 cup dates, pitted
3 ripe bananas, peeled and roughly chopped
2/3 cups coconut or almond flour
1 tablespoon vanilla extract
1 teaspoon maple syrup
1⁄2 teaspoon baking powder
Preheat oven to 270°F (185 C).
**Grease muffin tins and set aside.
Heat the dates and water in a small saucepan over low heat until the dates break down and thicken. Use a fork to mash them together and set aside.
Place the flour, egg, banana, vanilla extract and baking powder in a blender or food processor and mix well until well combined.
Add the dates to the banana mixture and combine. Evenly distribute into the ramekins or muffin tin. Cook in the oven for about 20-22 minutes.
** You can use paper cupcake cups but be aware due to the ‘stickiness’ part of this cake, the paper will stick to it.
This meal makes for excellent post-workout fuel (a great mix of whole grains and protein).
• It helps keep you energized, since it provides one-third of your daily iron needs.
• You get antioxidants from the veggies, herbs, and walnuts
1 (1-pound) box whole-wheat spaghetti
1 bunch Swiss chard, chopped
1 cup packed fresh flat-leaf parsley
1/2 cup packed fresh baby spinach
1/4 cup walnuts, toasted
1 small clove garlic, peeled and chopped
2 tablespoons plus 2 teaspoons olive oil
1 teaspoon finely grated lemon zest
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
6 large eggs
1. Bring a large pot of water to a boil over high heat. Cook pasta according to package directions; reserve 1/4 cup of pasta cooking water. Add chard after 5 minutes of cooking and drain; return pasta and greens to pot.
2. While pasta is cooking, combine parsley, spinach, walnuts, garlic, 2 tablespoons oil, lemon zest, 1 tablespoon water, and 1/4 teaspoon each salt and pepper in a food processor; pulse until chunky.
3. In a large nonstick skillet, heat remaining 2 teaspoons olive oil over medium-high heat. Working in batches, crack eggs into skillet. Cook until the whites are completely firm but the yolks are still soft (about 2 minutes). Season eggs with remaining 1/4 teaspoon each salt and pepper.
4. Toss reserved pasta mixture with pesto and enough reserved cooking water to make a thin sauce. Divide pasta among 6 shallow bowls and top each with a fried egg.
|Calories per serving:||439|
|Fat per serving:||14.8g|
|Saturated fat per serving:||2.9g|
|Monounsaturated fat per serving:||6.8g|
|Polyunsaturated fat per serving:||4.1g|
|Protein per serving:||20g|
|Carbohydrates per serving:||62g|
|Fiber per serving:||11g|
|Cholesterol per serving:||186mg|
|Iron per serving:||6mg|
|Sodium per serving:||448mg|
|Calcium per serving:||128mg|
Fatty acids from the walnuts and salmon, as well as monounsaturated fats from the avocado keep this dish heart-healthy.
• Grapefruit helps kick up fat-burning and stabilizes blood sugar.
• This salad nets you a good amount of the B vitamin niacin, which helps keep your skin, hair, and eyes healthy.
1 large grapefruit
2 large bunches arugula, stems removed (10 cups)
1 ripe avocado, pitted and sliced
2 tablespoons fresh lemon juice
2 tablespoons olive oil
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 (5-ounce) wild salmon fillets (skin on)
1/4 cup toasted walnuts, roughly chopped
Peel and segment grapefruit with a sharp knife on a cutting board; reserve juice in a bowl. Toss grapefruit segments and juices with arugula and avocado; divide salad among 4 serving plates. In a small bowl, whisk together lemon juice, oil, and 1/4 teaspoon each salt and pepper.
Sprinkle remaining salt and pepper over both sides of salmon. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add fish (skin-side down) to skillet, and cook until skin is golden and fish releases easily from pan (about 4 minutes). Using a spatula, gently flip fish and cook about 3 minutes more. Break each fillet into 4 pieces; top salads with 3 pieces fish. Drizzle salads with reserved dressing; sprinkle with walnuts.
Very low in sugar—only 1 gram!
• This dish serves up about one-fourth your daily requirement of vitamin B6, which is crucial for a healthy immune system.
• It’s super lean, too, with just 1.2 grams of saturated fat.
1 1/3 cups dry short-grain brown rice
1/2 teaspoon kosher salt, divided
3 cups low-sodium chicken broth, divided
1 (2-pound) bone-in turkey breast
1 tablespoon olive oil
1/2 teaspoon freshly ground black pepper
1 tablespoon low-sodium soy sauce, divided
4 cups baby spinach
1 bunch scallions, chopped
1 tablespoon toasted sesame oil
1 tablespoon toasted sesame seeds, optional
1. Preheat oven to 425°.
2. In a medium saucepan over medium heat, combine rice, 1/4 teaspoon salt, 2 cups broth, and 1 cup water; cover and bring to a boil. Reduce to a simmer and cook, covered, until rice is tender (about 45 minutes).
3. Meanwhile, line a baking sheet with foil. Place turkey on sheet and coat with oil. Season with remaining 1/4 teaspoon salt and 1/2 teaspoon pepper and brush with 1 1/2 teaspoons soy sauce. Roast, turning halfway through, until turkey is cooked and a meat thermometer inserted in the center reads 165° (50-55 minutes). Remove from oven and transfer turkey to a cutting board. Tent with foil and let rest (about 5 minutes).
4. Stir spinach, scallions, and remaining 1 1/2 teaspoons soy sauce into rice with remaining 1 cup warmed broth. Thinly slice turkey. Divide rice and sliced turkey among 4 bowls; drizzle each with sesame oil and sprinkle with sesame seeds, if desired.
|Calories per serving:||486|
|Fat per serving:||9g|
|Saturated fat per serving:||1.2g|
|Monounsaturated fat per serving:||4g|
|Polyunsaturated fat per serving:||2g|
|Protein per serving:||42g|
|Carbohydrates per serving:||57g|
|Fiber per serving:||5g|
|Cholesterol per serving:||94mg|
|Iron per serving:||4mg|
|Sodium per serving:||528mg|
|Calcium per serving:||81mg|
If you’re looking for an energy bar that truly provides energy instead of zapping it, you better plan on spending some time looking at the food labels on these products. Although granola and energy bars are often relied upon as a snack of choice, some bars are surrounded by health halos even when they’re actually full of unhealthy ingredients.
Not all bars are alike. The key is trying to choose a bar that adds value to your diet and contributes a balance of protein, fiber, whole grains, healthy fats, vitamins, and minerals. The right snacks keep blood-sugar levels and moods stable, and may help you stay alert and focused. In fact, some snacks can even help you lose or maintain weight if they satisfy your mind and mouth and they keep you from otherwise eating high-calorie foods that are devoid of value.
Here’s how to navigate the bar aisle to make a choice that best suits your needs:
1. Look for a bar that contains about 5 grams of protein.
There’s no need to go for bars that contain an overwhelming amount of protein. Excess protein doesn’t go directly to your muscles! Unless you’ve suffered an illness, where you had significant protein (muscle) loss or if you have increased needs for protein, much of the excess protein that is eaten is stored as body fat. Protein taken in greater quantities than needed, over extended periods of time, might result in bone thinning or perhaps impair kidney function.
Be sure to check to see that you’re getting protein from real, whole-food sources, like nuts, as opposed to highly processed ingredients mostly from isolates. A bar that contains around 5 grams of protein should do the trick, especially in the company of other nutrients below.
2. Make sure the main source of sugar comes from fruit.
Avoid sugar sources like added sugars, sweeteners, or sugar alcohols. Check to see how sugar is spelled — sometimes it’s not S-U-G-A-R! Sugar can appear as dextrose, maltose, organic can juice, rice syrup, and so on. Look for sugar in the form of real fruit, not pseudo-fruit-like substances.
3. Choose a bar that has healthy carbohydrates.
Look for whole grains on your ingredient list like oats, millet, buckwheat, amaranth, and quinoa. Fiber provided by these grains will help move you — look for around 5 grams of fiber.
4. Don’t be fat phobic.
Helpful fats derived from nuts can be deliciously satisfying, and certain fats (like almonds and walnuts) have even been shown to help lower cholesterol and stabilize blood-sugar levels. Your best bet is when the source of fat is derived from nuts.
5. Be mindful of calories.
You want to keep your snack bar between 150 and 200 calories, especially if you’re trying to watch your weight.
6. Aim for transparency.
Pick a product that actually looks like the ingredients contained within. Instead of looking like a piece of pressed wood, your bar should proudly display the nuts, grains, and fruit that appear on its ingredient list.
Raise the bar by choosing one that your body will be happy to reach for when you need it.
Here are some healthy bar recipes if you’re up for cooking your own:
No Bake Granola Bars:
Healthy, no bake granola bars with just 5 ingredients and a sweet, crunchy texture. Peanut butter and honey complement each other perfectly in this ideal portable breakfast or snack.
1 cup packed dates, pitted (deglet nour or medjool)*
1/4 cup maple syrup (or agave for vegan option)
1/4 cup creamy salted natural peanut butter or almond butter (even better make your own!)
1 cup roasted unsalted almonds, loosely chopped
1 1/2 cups rolled oats (gluten free for GF eaters)
optional: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.(I add walnuts &/or pecans and dried cranberries)
Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency.
**Optional:Toast your oats in a 350 degree oven for 15-ish minutes or until slightly golden brown. Otherwise, leave them raw (I just prefer mine toasted)
Place oats, almonds and dates in a bowl – set aside.
Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
Once thoroughly mixed, transfer to an 8×8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden.
Remove bars from pan and chop into 10 even bars. Store in an airtight container for up to a few days or refrigerate.
PEANUT BUTTER & HONEY CHEWY GRANOLA BARS
2 cups gluten-free rolled oats
1/2 cup creamy natural peanut butter* (unsalted)
1/2 cup honey
1/2 teaspoon sea salt (optional)
*Peanuts are one of the crops most heavily sprayed with pesticides, so make sure to buy organic whenever possible.
Line a standard loaf pan with parchment paper and set aside. In a small saucepan over medium-high heat, bring the honey to a boil. Set a timer, and allow the honey to continue boiling for 1 minute. In the meantime, place the oats in a large bowl and set aside. Remove from the pan of honey from the heat and stir in the peanut butter and salt. Immediately pour the warm mixture over the oats, and use a spatula to stir well, coating the oats evenly. As the mixture cools, it will become sticky and difficult to mix, so be sure to move quickly!
Transfer the mixture to the lined loaf pan, and press HARD to pack it into the pan. Pressing firmly will ensure that the bars stick together well later. Place the pan in the fridge or freezer to cool, then use a large knife to cut the bars. I like to store these bars in the freezer for best shelf life (up to 6 months) then pull them out as needed– they thaw in about an hour, which makes them perfect for a mid-morning snack. If you’d prefer to store these bars at room temperature, they should last for up to a week.
Do you have a jar of turmeric languishing in your spice cupboard? Or perhaps you’re looking for ways to add it to your diet in response to all the recent studies indicating its health-promoting and disease-preventing properties. Turmeric has long been a staple in Indian curries as well as in foods like mustard (it provides that golden yellow color!), but there are lots of other ways to eat and drink this spice. Here are seven easy ideas.
- 1. Add it to scrambles and frittatas. Use a pinch of turmeric in scrambled eggs, a frittata, or tofu scramble. If you or your family are new to turmeric, this is a great place to start because the color is familiar and the flavor subtle.
→ Recipe: Southwestern Tofu Scramble
- 2. Toss it with roasted vegetables. Turmeric’s slightly warm and peppery flavor works especially well with cauliflower, potatoes, and root vegetables.
- 3. Add it to rice. A dash of turmeric brings color and mild flavor to a pot of plain rice or a fancier pilaf.
→ Recipe: Fragrant Yellow Rice
- 4. Try it with greens. Sprinkle turmeric into sautéed or braised greens like kale, collards, and cabbage.
- 5. Use it in soups. A bowl of vegetable or chicken soup feels even more warming when it’s tinged with golden turmeric.
→ Recipe: Creamy Curried Cauliflower Soup
- 6. Blend it into a smoothie. While fresh turmeric root is especially great in juices and smoothies, a pinch of ground spice is good, too. The slightly pungent flavor is usually well masked in smoothies.
→ Recipe: Superpower Morning Smoothie (the recipe doesn’t call for turmeric but you can definitely add it!)
- 7. Make tea. Simmer turmeric with milk and honey to make an earthy and comforting beverage.
→ Recipe:Turmeric-Ginger Tea
The liver helps the body digest food, absorb nutrients, and eliminate toxic substances. Without this abdominal organ you wouldn’t be able to live.
Causes for liver damage
Liver problems usually occur gradually and over many years. The most common cause for liver problems is long term alcohol consumption. Other causes are:
- Various viruses including many type of hepatitis
- Reactions to certain medications
- Overuse of certain medications
- Exposure to harmful chemicals
- Inherited disorders of iron and copper metabolism
- Diseases like liver cancer and fatty liver caused by obesity
- Diabetics have an increased risk of liver disease
- Even smoking can dramatically increase the risk for not only lung cancer, but also liver cancer. Certain chemotherapy drugs can damage cells in the liver, and even too much of vitamin A can cause liver damage.
7 Early Symtomps of Liver Damage
Dark yellow urine
Due to increased levels of the bile pigment in the body that cannot be eliminated by the damaged liver. People may associate it with dehydration, but if they drink enough fluids, it should not happen.
Cirrhosis, the serious progression of liver disease, causes fluid build-up in the abdomen (a condition referred to as ascites), as levels of albumin and proteins in the blood and fluid are retained. This may actually make the patient appear pregnant. While ascites can be caused by numerous medical conditions, cirrhosis of the liver is the single most common. Sometimes, swelling can also take place in the ankles, as accumulated fluid is drawn down into the body by the forces of gravity.
Diarrhea, constipation or intestinal bleeding
There are noticeable changes in bowel movement. You may have periods of constipation or diarrhea or change in the stool color or traces of blood in it.
If you suffer from increasingly frequent attacks of acid reflux with indigestion, with or without vomiting, these are other warning signs that all is not well and needs investigating further.
This is the well known ‘yellowing’ of your skin. Your whole body including sometimes your fingernails and eyes take on a yellow hue. This is mainly due to the build up of ‘bilirubin’ which is a pigment in bile. Bile is made in our livers, and is essential in the digestion process. If your liver is having problems filtering the toxins that you ingest (whether through the digestive tract, the skin or the respiratory system) bilirubin will collect in the bloodstream thus turning your pallor yellow.
Nausea and vomiting
Due the interruption to the digestive system, you may suffer from heartburn, nausea and vomiting.
Especially where the liver is located, in the upper right part of the belly under the ribs.
3 Liver Detox Recipes
Liver Boosting Beet Juice:
1 lemon, peeled
1 handful parsley
Run all ingredients through a juicer and enjoy.
Deep Green Liver Detox:
2 cups kale
1 lime, peeled
1 cup swiss chard
1/2 lemon, peeled
Run all ingredients through a juicer and enjoy.
Liver Detox Green Smoothie:
2 oranges, peeled
1/2 rib celery
1 lemon, peeled
1/2 cup dandelion greens (or other bitter green)
1/2 cup parsley
Place all ingredients in a blender and blend until smooth.
15 Gluten-Free (Easy!) Dinner Ideas
Today we’re sharing 15 gluten-free recipes that are perfect for quick and easy dinners!
Happy weekend, friends. One of the resounding requests is for more gluten-free recipes and dinner recipes. So today, you get both, which I thought might be especially perfect for the back-to-school chaos happening after the Easter Break.
Alright, without further ado, here are 15 gluten-free recipes…
Rainbow Thai Chicken Salad: This salad is one of my favorites because it is big on color, big on flavor, and big on combining lots of fresh and healthy ingredients. But don’t be intimidated — it’s quite easy to make. It’s basically just full of chopped cooked chicken, fruit and veggies. And then the “icing on the cake” is a protein-packed peanut dressing which basically makes the salad. So tasty.
Steak, Poblano & Mushroom Tacos: If you love steak tacos (I definitely do), this recipe is a definite winner for an easy weeknight or weekend dinner idea. It celebrates the delicious combo of tender steak, poblanos and mushrooms, and is topped with fresh cilantro and crumbled cheese with a squeeze of fresh lime. Serve it on corn tortillas to make it gluten-free!
Hemp-Crusted Baked Chicken Tenders: Everyone seems to be buzzing about hemp seeds this year. So I decided to use them to make a gluten-free breading for chicken fingers! This healthier alternative to traditional chicken fingers is baked instead of fried, breaded in protein-packed hemp seeds instead of flour or bread crumbs, and it’s extra flavorful and crispy to boot. Kids and adults will both give it two thumbs up.
Shrimp Scampi Skewers: This easy recipe is all of the goodness of traditional shrimp scampi…on the grill! Just skewer up some shrimp and fresh lemons, coat them in the butter-parsley-garlicky mixture, and grill them up to delicious perfection. This recipe is perfect served with some quinoa and extra veggies.
Chicken Enchilada Casserole: I had no idea this recipe would become such a favorite on Pinterest, but now literally hundreds of thousands of people have tuned in to view this recipe, and with good reason. It’s basically all of the goodness of traditional chicken enchiladas. But instead of rolling them up into individual portions, you simply stack all of the ingredients like a casserole. So easy, and so delicious, and SUPER good if made using my favorite homemade red enchilada sauce. If you ask me, it’s what makes this recipe.
5 Ingredient Easy White Chicken Chili: This soup has been in the top 10 most popular recipes on Gimme Some Oven for nearly two years now. And I still make it at least once a month as well — it’s one of my all-time favorites! All you need are 5 simple ingredients, and this flavorful and comforting soup can be on the table before you know it. (Quick tip — it also freezes well too.)
Blueberry Chicken Chopped Salad: This recipe is a fairly new one on the site, but it has also earned a spot in my “routine” of favorite recipes. I can’t get enough of this salad. Really. If you love blueberries, you’ve just gotta try it. It’s fresh, it’s flavorful, and it’s totally filling as a meal.
Apple Cinnamon Pork Chops: With fall baking season coming up, I’m sure that many of you will be stocking up on cinnamon. So for a delicious savory cinnamon meal, I totally recommend trying these pork chops. They are sauted with apples and onions, and combine to make a sweet and savory meal that everyone will love.
12-Minute Chicken & Broccoli: Any of our readers will know that I’m a big fan of chicken sautes. And this chicken and broccoli saute is no exception. I’m not even the biggest fan of broccoli, and I love this flavorful and easy meal. It’s perfect served over quinoa or gluten-free noodles, or it even stands on its own. (*Be sure to use gluten-free soy sauce for this recipe if making it GF.)
Tex-Mex Migas: If you haven’t heard of migas before, they are all the rage in the great state of Texas and are basically what I consider “breakfast nachos”. Just take some leftover tortillas, fry them into chips (or you can use store-bought tortilla chips), toss them in a skillet with eggs and fresh veggies and cheese, and a delicious meal will be ready to go in minutes. It’s perfect for breakfast, or breakfast for dinner.
Tomato Basil Chicken Stew: If you’re looking for an easy meal to warm you up, this stew is Italian comfort food at its best. It only takes minutes to prep, and is full of delicious veggies and chicken and tomatoes with a hint of fresh basil. Make a big batch and then freeze the leftovers for later!
Ginger Beef, Mushroom & Kale Stir-Fry: This recipe actually came about as part of a “Chopped”-esque cooking challenge where I took a bunch of random ingredients and turned them into a saute. And the result has actually become a staple in my kitchen, especially when fresh kale is in season. It’s basically a simple ginger beef stir-fry with some yummy mushrooms and fresh kale wilted in, and it is delicious when served with quinoa or over rice noodles.
Ham and Cabbage Soup: This soup celebrates my all-time favorite broth — ham broth!!! Have you made it before? If not, I always say that it basically tastes like bacon in a broth. Ridiculously good. This recipe combines ham broth with leftover ham and cabbage and fresh veggies, making it perfect for Thanksgiving leftovers or anytime you’re craving a salty and savory soup. I’m kind of obsessed with it.
Shrimp, Avocado & Roasted Corn Salad: This salad was inspired by one of my favorite restaurants in KC, and is one of my year-round favorites since it doesn’t call for too many seasonal veggies. All you need is some lettuce, avocado, corn (you can use canned), bacon and grilled shrimp. And then the whole thing is topped with a heavenly buttermilk dressing. I can’t get enough of it!
5-Ingredient Pesto Chicken Soup: Finally, I have to say that this soup was the 5-ingredient winner of my summer recipe creating. (And from the reviews, it sounds like my readers agree.) I honestly could not believe that it was that flavorful with only a handful of ingredients. I call that fresh pesto FTW. Granted, it still tastes great if you use jarred pesto. But man, if you have the chance to make a batch of homemade pesto, I’m pretty sure that adding it to this soup will knock your socks off. It also freezes well.