Acorn Squash Stuffed with Chard & White Beans

This Holiday season, swap out a heavy dish for this lighter and delicious alternative. With its natural shape making it just right for stuffing, this baked acorn squash with white beans, olives, and parmesan cheese hits the spot with just a touch of Mediterranean flair. Coming in at just under 350 calories per serving, it makes for the perfect meal without the guilt.

Ingredients:

2 medium acorn squash, halved and seeded
1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/2 cup chopped onion
2 cloves garlic, minced
2 tablespoon tomato paste
8 cups chopped chard leaves (about 1 large bunch chard)
1 15-ounce can white beans, rinsed
1/4 cup chopped kalamata olives
1/3 cup coarse dry whole-wheat breadcrumbs
1/3 cup grated parmesan cheese

Preparation:
1. Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9x13 inch (or similar size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender (about 12 minutes).

2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown. Add garlic, stir for 1 minute. Stir in water, tomato paste, and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender. Stir in white beans and olives; cook until heated through. Remove from heat.

3. Position rack in center of oven; preheat broiler.

4. Combine breadcrumbs, parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with breadcrumb mixture. Broil in the center of the open until the breadcrumbs are browned (1-2 minutes).

5. Enjoy!

Nutrition: 342 calories; 13 g fat (3 g sat, 8 g mono); 11 g protein; 12 g fiber

Source: eatingwell.com

Fresh Cranberry Chia Pudding

It's the time of year where cookies abound and refined sugar seems to be sprinkled on everything. Why not give your system a break and treat yourself to a healthy dessert instead? Crazy Sexy Life has this great little recipe for a chia pudding. It's easy, tasty, and oh-so-good for you. You'll be glad you have this in your fridge when a sweet tooth attacks! You can find the recipe here.

Source: crazysexylife.com

How to Find Real Food at the Supermarket

Grocery shopping can be confusing. With so many different marketing tactics screaming at you in every isle, it becomes difficult to tell which foods are actually good for you and which ones you should stay away from. This handy and amusing little chart from the Huffington Post will help you navigate through the junk and find the real food at your local supermarket.

Source: Huffington Post

10 Foods to Help You Detox

Even the most disciplined among us sometimes overindulge around the Holidays. If you're feeling a little sluggish from Thanksgiving weekend, here are some foods you can incorporate into your diet that will help you detox.

1. Watercress
Watercress is a natural diuretic, keeps free radicals away from your cells and helps energize cleansing enzymes in the liver. Try throwing some into a soup for a peppery crunch

2. Dark Leafy Greens
Dark leafy greens like spinach, kale, and collard greens boost chlorophyll levels in the digestive tract, which helps the body get rid of environmental toxins like smog and herbicides. Try throwing them in a juice, adding to a salad, or sauté them with a touch of olive oil.

3.  Cabbage
Not only is cabbage eaten in many cultures for luck and prosperity in the New Year, it's also known for its liver-cleansing properties. Mix cabbage, apples, and caraway for a crisp treat for your palate and liver,

4. Artichokes
Numerous studies show that artichokes promote healthy liver and gallbladder function. They're also loaded with cynarin, which helps increase bile production, prevents indigestion, and stimulates healthy digestion. Steam a whole artichoke for about 15 minutes then enjoy with a drizzle of olive oil, a touch of salt, and lemon juice to top it off.

5. Ginger and Garlic
Ginger and garlic are good friends to the liver because they help it get rid of free radicals that are built up in the body. Make yourself a healthy stir-fry and don't be shy to season it with these two liver-loving foods.

6. Whole Grains
Choosing whole grains over refined grains should be a part of any diet - detox or not. Besides being full of nutrients and antioxidants, they're incredibly high in insoluble fiber, which keeps you regular. Make sure to read the ingredient list when you buy whole grain bread - many of the big brands' "whole wheat" breads are loaded with sugar, sometimes even high fructose corn syrup! My favorite bread is the Sprouted Wheat vegan bread by Alvarado Street Bakery. It's loaded with flavor and contains only organic and natural ingredients.

7. Green Tea
Green tea is high in catechins - a flavonoid - which speeds up liver activity and increases the production of detoxification enzymes.

8. Beets
Fiber in beets helps increase the production of antioxidant enzymes in the liver, which help the liver and gallbladder eliminate bile and other toxic substances from the body.

9. Fresh Fruit
After filling up your body with butter and booze, what better way to say sorry to it than to treat it to juicy, vitamin-filled fresh fruit? Check out the farmer's market for locally grown, seasonal fruit.

10. Lemon Water
Lemons are a great source of vitamin C, which is known to help the body detox and burn fat. Try drinking room-temperature water with a quarter of a lemon in the morning to help with digestion and to alkalize the body.

Trying to Lose Weight? Don't Give Up These Foods.

There is such mixed information out there about what to eat and not eat that it can get pretty confusing if you're trying to lose weight. Some say no carbs, others say no fat, while others yet tell you to eat cabbage soup (yuck). So, if you're trying to lose weight, whatever diet or method you may be following, make sure not to miss out on the important nutrients in the following foods.

Fall Fruits
Delicious apples, juicy pears, and others fruits may be high in sugar, but it's fructose, a natural and simple sugar that the body metabolizes quickly. Eating fruits will actually help you lose weight because they are bursting with fiver (a pear has six grams). Fiber fills you up and satiates your hunger, which prevents you from over-snacking.

Complex Carbs
While foods made with white flour (like bagels, regular pasta, and white bread) are a no-no, don't steer clear of all carbs. Complex carbs, like fruit, are high in fiber, and you don't have to eat much to feel full. During the chillier months, enjoy nutritious foods like whole wheat pasta, whole grain bread, brown rice, quinoa, and barley.

Healthy Fats
Not all fats are created equal, and while you want to avoid saturated fat-filled foods like ground beef or whipped cream, you definitely want to include heart-healthy unsaturated fats like buts, but butters, seeds, avocados, and olive oil. These foods are essential to your health; they make your skin glow and your hair shine, as well as keep your brain sharp.

What Are Meatless Mondays?

Like many Americans, I partake in Meatless Mondays (I am also meatless on Tuesdays, Wednesdays, Thursday and every other day of the week). Though I am a vegetarian and advocate that others eat a plant-based diet, I understand that taking the plunge can be a lot to take on for some people. Partaking in Meatless Mondays is a good place to start. Why would you want to do this? Watch the video below and learn more - it's pretty compelling. Happy Wednesday!

The Detoxifying Benefits of Cayenne

Anyone who knows me knows that I am completely obsessed with all things spicy. If it's not dessert, then it's got to be spicy in my book. Well, let me share with you the wonderful benefits of cayenne pepper, one of my favorite ways to spice up pretty much any dish.

It is said that cayenne pepper:
- Is able to stop heart attacks
- Nourishes the heart with vital nutrients
- Removes plaque from the arteries
- Heals stomach ulcers
- Rebuilds stomach tissue
- Alleviates disease
- Improves circulation
- Rebuilds blood cells
- Lowers cholesterol
- Removes toxins from the bloodstream
- Improves heart health
- Equalizes blood pressure
- Heals the gall bladder
- Eliminates waste through urine and built-up fecal matter in intestines
- Has scientifically proven anti-fungal properties
- Alleviates allergies and muscle cramps
- Helps aid in wound healing

Impressive, right? Maybe you're not a spicy food fanatic like me, but just a little sprinkle in a pasta dish or quinoa recipe won't spice up your food too much and you can think about all the wonderful things your cayenne is doing for you!

If you want more information about cayenne pepper, check out this cleverly named website: www.cayennepepper.info

Pumpkin Raisin Flax Muffins

Are you as obsessed with pumpkin as I am? These adorable little pumpkin muffins are packed with B vitamins, omega-3s, fiber, and the goodness of coconut oil! They are delicious, nutritious, and perfect for fall. Here's the recipe for you to try out; make sure to use organic ingredients whenever possible.

Ingredients
* = good source of fiber

1 1/2 cups whole wheat flour *
1/2 cup ground flaxseed *
1 1/2 tsp. aluminum-free baking powder
1 1/2 tsp. cinnamon
1 tsp. ground ginger
1/4 tsp. allspice
1/2 cup maple syrup
1 3/4 cups pumpkin puree *
1 large egg
1/4 cup whole milk
1/4 cup water
1 tbsp. vanilla
1/3 cup virgin coconut oil
1/2 cup raisins *
1/2 cup walnuts *

Directions
1. Preheat oven to 400 degrees. Combine flour, flax, baking powder, spices, and maple syrup in a medium-sized bowl.
1. In another medium-sized bowl, combine pumpkin, egg, milk, water, vanilla, and coconut oil, and beat with a whisk until smooth.
3. Slowly pour pumpkin mixture into dry ingredients. Stir from the bottom of the bowl until the dry ingredients are all mixed. Add raisins and walnuts.
4. Spoon batter into muffin cups greased with virgin coconut oil. Bake for 20-25 minutes, or until lightly browned on top.
5. Eat and be happy!

Calories: 235


Source: fortheloveoffiber.com

Easy Raw Tacos Recipe

Interested in incorporating more raw foods into your diet? Here is a delicious raw tacos recipe to try.

Walnut Taco Mix
Ingredients:
1 cup raw walnuts
1 Tbsp. nama shoyu (raw, unpasteurized soy sauce)
1.8 tsp. ground chipotle pepper (or more if you like it spicy like me!)
1 tsp. ground cumin
1 tsp. extra virgin olive oil

Directions:
Put all ingredients in a food processor or blender and pulse just to mix. Don't over-blend, or you will end up with walnut butter!

Cashew "Sour Cream"
Ingredients:
1/2 cup raw cashews
juice of 1/2 lemon
1 tsp. apple cider vinegar
5 Tbsp. water (approx.)

Directions:
Put all ingredients except water in a high speed blender or food processor and blend, adding water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for thinner sauce, use more.

Finished Taco
Ingredients:
Romaine lettuce leaves
Walnut Taco Mix (above)
Cashew "Sour Cream) (above)

Directions:
Place the walnut taco mix into the lettuce cups, drizzle with cashew "sour cream," and devour!

Source: Shape.com

Low-Fat Diets: Grossly Misrepresented

Have you heard of Kris Carr? She's the incredible and inspiring author of Crazy Sexy Cancer and Crazy Sexy Life. In this recent article, she talks about the myths surrounding a plant-based, low-fat diet. It's fascinating and I couldn't agree more! 

Photo: Crazy Sexy Life

What To Eat Now

How much calcium should I get? What about Vitamin B9?? If you are curious about what you should be eating to get your recommended daily intake (RDI) of vitamins and minerals, this chart tells you your RDI and what you need to eat in order to get it. 

Source: fitsugar.com

The 10 Fastest Fat Burners

AT THE GYM

1. Catch the running bug. You'll continue to burn fat after you jog. People who run for at least four hours a week melt more calories than non-runners, even when they're not running, a Yale University School of Medicine study reports.

2. Crank it up early. Working out harder during the first half of your workout and taking it easier in the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.

3. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.

4. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.

IN THE KITCHEN

5. Get more protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.

6. Stay above 1,200 calories. "The average person's body goes into starvation mode if she eats fewer than 1,200 calories a day," says Eric Berg, author of "The 7 Principles of Fat Burning." "That's stress, and stress creates more belly fat."

7. Graze. Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.

IN YOUR LIFE

8. Get Vitamin C and D. Vitamin C can help you burn more fat, and Vitamin D may help you lose fat. Aim for 400 to 500 mg of Vitamin C, and 800 mg of Vitamin D a day.

9. Eat a smaller dinner. Your body may not digest food (and burn fat) as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep.

10. Jump-start your morning. Wake up your metabolism (and get fat-burning started) by doing some sort of exercise within the first few hours of being awake.

Vegetable Split Pea Feel Better Soup

There seem to be lots of bugs going around these last couple of weeks. I, for one, recently came down with a nasty cold that wiped me out for a couple of days. Here's a delicious and cozy soup recipe to make you feel better. If chicken noodle soup had a vegetarian cousin, this would be it.

Ingredients:
8 cups of water
4 teaspoons vegetable broth base (i.e. better than bouillon)
2 Cups of Split Peas, rinsed & picked through

3 medium carrots, sliced
2 cloves garlic, minced
1 medium onion, chopped into dice-sized chunks

1 teaspoon dried thyme
1/2 teaspoon celery seed
1/2 teaspoon summer savory
1/2 teaspoon dried rosemary

A generous amount of freshly ground black pepper, to taste

Phase One:
Combine water, broth base, & split peas
Bring to a boil, then reduce heat to a simmer
Loosely cover to allow steam to escape
Cook for 45 minutes & stir on occasion

Phase Two:
Add the rest of the ingredients
Bring back to a simmer
Loosely cover
Cook for 30 more minutes, stirring on occasion

Phase Three:
Remove from heat
The peas should be creamy & the vegetables soft
Allow pot to sit for 15 minutes before consuming

Phase Four:
Feel better :)

Serves 4. 
316 calories per serving

Greek Yogurt

Did you know that Greek yogurt has almost twice the protein as regular yogurt? Greek yogurt makes for a perfect and satisfying breakfast or snack. Just pop in a few berries, drizzle a little raw honey, and enjoy! 

Do or Don't: Miracle Noodles

Have you heard of Miracle Noodles? These zero-calorie noodles are amazing. Just look at Miracle Noodle's impressive resume:

• Made of naturally water-soluble fiber called Glucomannan that contains no fat, sugar, or starch
• Contains zero net carbohydrates and zero calories
• Gluten-free, wheat-free, and kosher
• Easily absorbs the flavors of any soup, dish, or sauce
• No need to cook - just drain and pat dry
• Expands in the stomach to give a feeling of satiety 

Needles to say, I ordered some immediately. They should arrive in the next 5 days or so. I'm going to try cooking some up and will definitely post about my experience. I can't wait to try these Miracle Noodles! How about you, my darlings? Would you try some Miracle Noodles or do they seem too good to be true? 

Photos: Miracle Noodle

Hemp Powder

Hemp seeds are amazing. Really, I am in love. They contain all 9 essential amino acids & are easily digestible, making them one of the highest plant-based complete protein sources out there. One serving (or 3 tablespoons) of hemp powder contains 16 grams of the muscle building, growth encouraging, immunity strengthening good stuff. Pretty awesome, right? Besides the protein, hemp seeds contain omega fatty acids, dietary fiber, and are a great source of iron.

Hemp is available in seed or powder form, in both raw and organic varieties too. You can incorporate hemp into salads, granolas, yogurts, smoothies, and soups. My favorite way to enjoy this superfood is by partially substituting flour with hemp powder when baking. Right now, I am obsessed with a protein-packed, gluten-free, vegan flat bread. I can't wait to try making a superfood "cookie" with it. If you are looking to incorporate more protein into your diet, skip the complex smoothie mixes and go straight for the more dependable (and more versatile) source.

I am ever so loyal to this brand and have found the best prices on Amazon.com.

Photo: Navitas Naturals

Nutritional Value of Fruits

Ever wondered how many calories are in your apple? Here's a little chart I found. Pretty interesting, isn't it? I never knew that raisins had so many calories... How about you, my darlings? Do you count calories? Or just stick with eating as much as you want of healthy foods... Or who cares? I tend to think that as long as you're eating healthy foods, the calories don't matter that much, but this chart is pretty eye-opening. 

P.S. If you click on the image you can view it in a bigger format... I know it's teeny-tiny here :).

P.P.S. Come back tomorrow for an exciting announcement... I can't wait to share! 

New iPhone App: Meal Snap

Have you heard of this crazy new iPhone app? It lets you take pictures of the food you eat then magically tells you all the ingredients in your food, as well as how many calories you are about to consume. Sounds pretty awesome/terrifying, don't you think? Would you use the Meal Snap app?

Photo: MealSnap.com

Got Nuts?

Did you know that certain nuts are much better for you than others? I always knew that almonds, for example, were better for you than peanuts, but had no idea where the other nuts were in the spectrum. Pretty interesting, don't you think? Have a nutty weekend :).

The Magic of Raw Honey

This delicious natural treat supplies energy at around 65 calories per tablespoon and provides excellent fuel for the body. It's a great option as an energy booster right before a workout or during that mid-afternoon slump. Furthermore, results from recent research suggest the sugar from raw honey is metabolized at a slower rate than processed sugars, avoiding a sudden spike in blood sugar levels.

Some of the nutrients found in raw honey include:

• Niacin (lowers cholesterol levels)
• Riboflavin (regulates growth and reproduction)
• Potassium (reduces muscle cramps)
• Zinc (promotes healthy skin, assists in weight loss)
• Antioxidants (helps to eliminate cancer-causing free radicals)

Isn't nature amazing? Why raw? When honey is pasteurized, it means that the honey has been heated to 161 °F. This heating process destroys many of the nutritious properties of honey, leaving it as a simple sugar. 

My favorite raw honey is made by Y.S. Organic Bee Farms. It's the perfect consistency and just has the best flavor. You can find it at your local Whole Foods Market.

So, instead of reaching for a chemical-filled energy drink, grab a spoon full of honey and sweeten up your day :). How about you, my lovelies? Do you love honey as much as I do?

*Note: Pregnant women should not consume unpasteurized products. 

Have a sweet weekend! XO

Photo: Swanson Vitamins