Learn Basic Knife Skills and Get Cooking

Knives are intimidating if you don’t know how to use them. The best way to get started in the kitchen is to learn basic skills. Once you realize that it’s pretty easy and start practicing (because you do have to practice AND focus), you’ll be prepping your recipes and eating healthy meals at home in no time.

Watch these videos from the NY Times and get cooking!

Flavonoid Intake Associated With Decreased Depression Risk

Depression is the leading cause of disability worldwide, according to the World Health Organization. And, while treatments exist for it, many people do not respond fully to treatment. Prevention of depression has the potential to improve the health and quality of life of millions of people.

Diet is one way to address depression risk, and recent research has shown the potential of dietary flavonoids to reduce risk of the condition. Flavonoids are compounds in plant foods that have been shown to have effects that may interrupt the pathophysiology of depression—including by combating neuroinflammation and neuronal cell death. In addition, some flavonoids seem to improve blood flow, and that may help prevent age-related depression, which is influenced by vascular health.

A study published in 2016 in the American Journal of Clinical Nutrition looked at whether long-term dietary intake of the different subclasses of flavonoids (ie, flavonols, flavones, flavanones, anthocyanins, flavan-3-ols, polymeric flavonoids, proanthocyanidins) were related to depression incidence. They also examined the connection between specific flavonoid-rich foods and depression risk.

Among the more than 80,000 women followed for this study, approximately 10,000 cases of depression were noted at the 10-year follow-up. Analyzing food frequency questionnaires and other data, the researchers found inverse associations between depression risk and flavonol, flavone, and flavanone intake. In addition, the women who consumed more citrus fruits or juices had a lower incidence of depression. In older women (65 years or older at baseline), all subclasses of flavonoids except flavan-3-ols were associated with significantly lower risk of depression. The strongest associations were seen with flavones (good dietary sources include oranges, apples, celery, etc.) and proanthocyanidins (apples, chocolate, grapes, etc).

The researchers concluded that, while further studies are needed to confirm these associations, higher flavonoid intake may be associated with reduced risk of developing depression, particularly later in life.

Reference: Chang SC, Cassidy A, Willett WC, Rimm EB, O’Reilly EJ, Okereke OI. Dietary flavonoid intake and risk of incident depression in midlife and older women. Am J Clin Nutr. 2016;104(3):704-714.

Reposted from TAP Integrative

3 Cheese Cauliflower Pizza

Living the low carb life. Tested this little pizza out and it was awesome. I’ll add all the amazing health supportive reasons you should be eating like this later. For now, I just need to get these up here. I feel a roll coming up and it’s not around my waist for a change! Woot!

Cauliflower Pizza
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Cauliflower Pizza
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Ingredients
Crust
Toppings
Servings:
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Instructions
  1. Preheat oven to 450.
  2. Put cauliflower in food processor and pulse to grain like texture.
  3. Separately beat 2 eggs and combine with cauliflower, 1 cup mozzarella cheese, asiago and parmesean cheese, salt and pepper.
  4. Spread out on greased parchment paper. Cook for 15 minutes.
  5. Remove from oven.
  6. Add sauce.
  7. Sprinkle asiago cheese. Add arugula.
  8. Add mozzarella cheese and tomatoes.
  9. Add olives, parmesean cheese and oregano.
  10. Cook for approximately 15-17 minutes.
  11. Sprinkle with red pepper flakes if you like a kick. Let sit for a few minutes. Cut with pizza cutter.
  12. Enjoy!
Recipe Notes

These topping ingredient will give you a "wetter" consistency. A fork and knife are required. You can use less tomato sauce for crispier result. You can also skip the sauce and use cheese, cherry tomatoes, perhaps prosciutto if you'd like. Experiment. I was super happy with the results here. This was my first attempt. Very tasty but a bit "soft." Now that I've got this under my belt (in more ways than one), I will be posting more recipes with different toppings. I'm very pleased with myself right now.

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6 Ingredient Frittata

If you are low on prep time — say you need to jump into the shower really fast to get to work on time — then this little frittata is for you. It took me five whole minutes to prep it and one bowl to mix it. It cooks while you shower!

You can use any green in this recipe. Actually, you can use anything you want. It’s really versatile and adaptable to most veggie and cheese options you have on hand in the fridge. I happen to have a green called u-choy which is “similar to baby bok choy in flavor” according my CSA delivery service FarmToKitchen LI. Yeah, I never heard of it either. Lack of inspiration prevented me from using it up until this morning when I remembered at the last minute that it was still sitting in the fridge and I better do something with it. A tasty afterthought.

Little Frittata
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Servings Prep Time
1-2 people 10 minutes
Cook Time
30 minutes
Servings Prep Time
1-2 people 10 minutes
Cook Time
30 minutes
Little Frittata
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Servings Prep Time
1-2 people 10 minutes
Cook Time
30 minutes
Servings Prep Time
1-2 people 10 minutes
Cook Time
30 minutes
Ingredients
Servings: people
Units:
Instructions
  1. Heat oven to 350.
  2. Oil little pan with drizzle of olive oil.
  3. Beat eggs in bowl.
  4. Shred zucchini into bowl.
  5. Add all other ingredients.
  6. Mix.
  7. Pour into little pan.
  8. Cover.
  9. Cook for 30 minutes covered. An additonal 5 minutes uncovered to brown a bit (optional).
  10. Remove from oven.
  11. Allowed to cool for a few minutes. Use spatula to loosen sides then bottom.
  12. Plate.
  13. Enjoy!
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5 Ingredient Chicken Salad

While studying for my masters degree in holistic nutrition, my advisor encouraged me to try a ketogenic diet. I couldn’t wrap my mind around eating so much fat. Like so many others, I had been brainwashed for years into believing fat is the enemy. Research is increasingly indicating it is not. I agree.

For decades I was speeding on a high carb low-fat roller coaster. Possessed by overwhelming sugar cravings, refined sugar in the form of Ben & Jerry’s became a daily staple “food” item in my diet. Naturally, I ballooned. And the cravings became uncontrollable. It took years to dial that back. I lost my mind in the meantime but that’s a much longer story.

After reaching the wonderful life stage of menopause, nothing and I mean nothing would budge my weight. And I felt horrible. Regardless, I would exercise almost daily and was very active. Lethargy, joint pain, IBS, insomnia and anxiety only worsened. Oh, yeah and hot flashes. How could I forget the hot flashes?

I’ve been eating a whole foods, organic and mostly gluten-free diet for several years. That’s helped. A lot. But I was still way off from being energetic and feeling good. Actually, I want to feel great. That’s the goal. And be healthy, which I am. But I want to keep it that way. Looking great is secondary and should be a byproduct of being healthy.

The keto diet. Low, low carb. Super low. Moderate to low protein. High fat. Sounds nuts right? Research is indicating otherwise. I’ll put together a section on the ketogenic diet and post the research. For now, I want to put up some easy recipes.

Stay tuned. I’m feeling good about this!

Here’s lunch today.

Chicken Lunch
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Servings Prep Time
1 5 minutes
Cook Time
20 if poaching breast
Servings Prep Time
1 5 minutes
Cook Time
20 if poaching breast
Chicken Lunch
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Servings Prep Time
1 5 minutes
Cook Time
20 if poaching breast
Servings Prep Time
1 5 minutes
Cook Time
20 if poaching breast
Ingredients
Servings:
Units:
Instructions
  1. Small dice the chicken breast.
  2. Add other ingredients.
  3. Mix.
  4. Serve over a leafy green. This is bok choy.
  5. Add some kimchi or other fermented veggie.
  6. Fun to wrap like this.
  7. Enjoy!
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