f4ba68c1cbedb0122ea82653afbd56f3b53077b88b4c4a5f31 Uncomplicated Healthy Living: May 2015 http://www.freesearchenginesubmission.infoher-libido.com

Friday, May 29, 2015

Vidalia Onions Baked With Honey Glaze

I love vidalia onions.  I look forward to their season each year.  These baked vidalia onions capitalize on their sweetness by glazing them in honey.  They have a little spice added so they aren't to sweet.  I hope you enjoy trying this recipe.

Vidalia Onions Baked With Honey Glaze

2 large or three smaller vidalia onions
1 or 2 Tbsp. water
1 Tbsp. butter, melted
1/4 cup honey (I used a dark honey)
1 tsp. paprika
1/2 tsp. curry powder
1/8 tsp. ground red pepper
1/2 tsp. salt

Peel and cut the onions in half.  Place the in a baking dish cut side down.  Sprinkle with the water.  Cover with foil and bake in a 350 degree oven for 30 minutes.  While the onions are baking mix the rest of the ingredients together in a small bowl.  Remove the onions from the oven and turn over.  Brush them with half the honey mixture.  Place them back in the oven uncovered for 15 minutes.  Brush them with the other have of the honey mixture.  Place back in the oven for another 15 minutes or until tender.

You can have these as a side dish or make them the center of the meal.  The leftovers go great on a sandwich the next day.  Pile them on bread slathered with olive oil mayo along with tomato and avocado.  Yum!

Wednesday, May 27, 2015

Sleep Aids Good Health - What You Can Do To Get the Rest You Need

Sleep can be an elusive thing in the stress filled world we live in.  Without proper sleep our health can suffer.  Not just our physical health, being tired all the time can effect us mentally and emotionally.  What can we do to get the rest we need without pills?  Here are a few ways we can ensure the best nights sleep possible.

  1. Create the right environment:  Make your bedroom dark, quiet and the right temperature.  Also, reserve  your bedroom for sleep.  Reading, watching TV and working weaken the association your mind makes between your bedroom and sleep.  Only go to the bedroom when you are ready to go to sleep.
  2. Keep a regular schedule:  Wake up and sleep at the same time every day.  Even on the weekends.  Light tells our bodies when to wake up and go to sleep,so, try to keep a schedule with light when you are awake and dark when you sleep.
  3. Avoid over eating and drinking before bed:  Wine or alcohol may seem a way to make you drowsy, however, it will disrupt your sleep.  It is a diuretic and chances are you will have to get up to use the bathroom in the night.  Likewise, eating right before you go to bed can wake you with indigestion.  Foods containing stimulants can keep you awake.
  4. Eat 3 hours before bed:  If you want a snack before going to bed, eat something containing tryptophan.  Tryptophan converts to serotonin which aids sleep.  Milk, cheese, bananas, turkey and fish contain tryptophan.
  5. Raise your body temperature:  Showering and bathing can raise your body temperature.  Do so about an 1 1/2 hours before bed and your body will be the proper temperature for sleep.  You can also workout to raise your body temperature.  Do so 3 hours before bed and your body will be the proper temperature at bed time.
  6. Don't use your computer or other electronics 2 hours before bed:  Studies have shown that use of electronics stimulate your brain.  Using them within 2 hours of bedtime can prevent your mind from shutting down.
  7. Don't try to force it:  If you can not go to sleep or you wake up and can't go back to sleep, don't stay in bed.  Get up and do something relaxing in dime light.  Stay away from your clock.  Looking at the clock will only make you anxious. 
Take a nap:  If you have done everything you can do and you still are combating sleepiness a 20 minute nap may be what you need.  It can combat the energy dip you have mid afternoon.

Long term, chronic insomnia can be a sign of serious health problems.  If you continue to have problems sleeping after three weeks see your physician.

Has this been helpful?  Le me know.

Monday, May 25, 2015

Black Bean Salad

I hope everyone has had a good weekend.  I know I'm getting you your recipe later than normal.  This holiday has knocked my schedule out of wack.  One of the side dishes I made this weekend was Black Bean Salad.  I served it up on a bed on romaine.  It is fresh, light and goes well with anything you have coming off the grill.  Try it for yourself!

Black Bean Salad

1 can black beans, drained and rinsed
1 cup chopped tomato
1 avocado, pealed and chopped
1 small zucchini, quartered horizontally and sliced
1/4 cup sliced green onion
1 1/2 Tbsp. minced fresh cilantro
1 Tbsp. minced fresh flat leaf parsley
1/2 tsp. salt
1/8 tsp. pepper
1 1/2 Tbsp. lime juice (you can use lemon)

This is pretty self explanatory.  All you do is put the bean and veggies in a bowl.  Top them with the salt, pepper, cilantro, parsley and lime juice.  Mix it all together.  

You can always put your own twist on this.  Use different veggies.  Add a chopped jalapeno.  Make a dressing to use on it.  It is so easy to make, it is an idea you want to keep on hand for your summer outings.

Monday, May 11, 2015

Tilapia with Flax Seed Crust

This tilapia recipe is so simple to make.  I wanted to grill this weekend.  That is what I had prepared for, but, the rain decided to stay all weekend.  No grilling for me!  So I pulled out this stand by recipe.  Tilapia thaws quickly, so, you can use it on the fly.  It pares well with a lot of different things.  As a result you can use it with a side you had intended for something else.  I know this one isn't vegetarian.  I hope no one is disappointed.

Tilapia with flax Seed Crust

Tilapia fillets (one or two per person)
Coconut milk (original which is unsweetened and unflavored)
Ground Flax Seed
Olive Oil

Rinse and dry the fillets.  Place the coconut milk in a shallow dish.  In another shallow dish place ground flax seed.  Mix salt and pepper with the flax seed.  Before you start breading the fish.  Put enough olive oil in a well seasoned frying pan or a nonstick frying pan and allow it to heat.  Dip the fish in the coconut milk to completely coat.  Then coat it with the flax seed.  You may have pat the flax seed onto the fish to make it adhere.  Place in a medium hot pan and fry for two to three minutes each side.  Serve it up!

I served mine with coleslaw that had a vinegar and oil dressing.

I hope you enjoy my recipes.  I would love to hear what you think.

Friday, May 8, 2015

Breakfast Tostada

I did it!  I figured out how to make a tortilla without a tortilla press.  These tostadas are good for breakfast or any time of day.  I don't specify certain times to eat certain foods.  I actually at these for lunch.  Any time you eat them you will enjoy them.

Breakfast Tostada

1 cup ground flax seed
4 tbsp. almond flour
1/4 tsp. salt
1 egg and 2 egg whites

mix all ingredients together in a bowl.  Divide into four equal parts.  Place each part between sheets of wax paper.  You can role it out into a 6" round or try what I did.  Take a diner plate that is flat on the bottom and place on top of a round of dough.  Press down until the dough is a 6" round.  Place tortillas on a cookie sheet and bake at 350 degrees for 10 to 15 minutes or until firm and edges are brown.

Black Beans:
1 can of black beans
1 tbsp. chili powder
1/4 tsp. cumin
1/4 tsp. garlic powder

Drain beans but don't drain.  Place in a bowl and mash with a fork.  You don't want them completely smooth.  Mix in chili powder, cumin and garlic powder.

1 egg and 2 whites for each or tortilla
1 hand full of baby kale and spinach for each tortilla

Whisk eggs together with salt and pepper.  In a pan melt some coconut oil over low heat.  Add kale and spinach mix.  Stir until greens are wilted.  Add eggs and stir around until eggs are set.

To Assemble:

Warm the beans.  Place a large spoonful of beans on a tortilla.  Spread to cover.  Spoon some salsa over the beans.  Top with the scrambled eggs.  Eat up!

Monday, May 4, 2015

Almond Meringue Shells with Berries

Meringue shells are the perfect accompaniment to spring and summer fruit.  You can make them fancier by piping the meringue through a pastry bag or make them more casual like these.  I have tried making them with sweeteners other than processed sugar.  However, the meringues come out sticky and gooey.  For light, crisp meringues sugar has to be used.  Eating something with sugar once in awhile is not going to completely destroy your healthy living goals.  So enjoy your springtime strawberries with these meringue shells.

Almond Meringues with Berries

2 egg large egg whites, room temperature
1/4 cup sugar
1/2 tsp. vanilla
1/4 tsp. almond extract
1 cup almond flour
berries or other fruit of your choice

Whisk the egg whites at high speed.  Slowly add in sugar, vanilla and almond extract.  Whisk until sugar is dissolved and whites are very stiff.  You want them stiff enough that they have lost there shine.  Carefully fold the almond flour into the whites.  Cover a cookie sheet with parchment paper.   Form six rounds on the parchment with the whites.  Shape them with a spoon making an indentation in the center.  They will spread some, so, leave room for that.  Place in an 150 degree oven for 2 hours.  Shut oven off and leave for 2 more hours.  Meringues should be dry to the touch and crisp.

Clean and prepare your berries or fruit.  Sweeten them as you wish. I use monk fruit sugar on my fruit.  I don't like the bitter taste of stevia.  It is up to you how you want to sweeten your fruit or not sweeten it at all.

The rest is self explanatory.  Place your shell on a plate and pile on the fruit!

My oven does not have a 150 setting.  It has warm and then 200.  So I set it half way between the two.  You can try the same.

As always I hope you enjoy this recipe and please let me know what you think!

Friday, May 1, 2015

Springtime Quinoa Salad

Salads are always good for spring and summer.  This one is full of veggies and quinoa in a herbed vinaigrette.  Everyone is catching on to the health benefits of quinoa, so I don't have to explain why I like using it.  You can do all sorts of variations on this salad by changing the veggies and the herbs you use.  Play around and find a combination that suits you.

Springtime Quinoa Salad

1 cup quinoa, rinsed
2 cups vegetable broth
4 ounces sugar snap peas
1/2 large red bell pepper, cleaned and diced
1/2 large sweet red onion, cleaned and diced
1 cup english peas (fresh if you can or frozen thawed, rinsed and drained)
1/3 cup white wine vinegar
1/4 cup olive oil
1 Tbsp. lemon juice
2 Tbsp. minced mixed fresh herbs (I used basil, oregano and flat leaf parsley)
1/4 tsp. salt

Place the vegetable broth and quinoa in a pot over medium heat and bring to boil.  Reduce heat, cover and let steam for 15 minutes.  Fluff with a fork.  Bring to room temperature and then place in the refrigerator to chill.  Blanch the sugar snap peas (and english peas if fresh) in boiling water for 2 minutes.  Run them under cold water to stop the cooking and allow to drain in a colander.  When they are dry cut the sugar snap peas in pieces on an angle.

Combine vinegar, oil, lemon juice, herbs and salt in a small bowl and whisk together.

To assemble the salad toss the veggies with the quinoa and dress with the vinaigrette.  Stir around to make sure everything is coated with the vinaigrette.

I hope you enjoy you spring and this salad!