Healthy Recipes

In Season vegetables & their health benefits

We’re finally in the hot summer months up North, and I’ve heard that it’s been a pretty hot summer in most parts of the country this year. Thankfully, the long summer days combined with the heat helps farmers and gardeners alike reap the benefits of what they sowed with now bountiful crops of vegetables appearing at farmer’s markets, road-side stands and on the store shelves. These vegetables are not only beautiful and delicious, they are full of vital nutrients important for good health, muscle strength, healthy skin and healthy eyes. And, they taste especially good this time of year. But in case you need a few more good reasons to enjoy delicious in-season vegetables for their health benefits, here are a few of my favorites along with information on how to choose, store and serve them.

Zucchini, fresh from the garden, are legendary this time of year. Not only do they grow enormous when you inadvertently leave one on the vine too long, they also show up on porches across the country as if magical…well, it may be your neighbor trying to “share” their abundant crop with you. But have no fear, there are good reasons to add zucchini to your plate because they only have about 20 calories per cup and provide fiber, vitamin C, folate and potassium.

How to choose, store and use zucchini: Choose zucchini that feel heavy for their size. The skin should be free of cuts and bruises. Store zucchini in a plastic bag in the refrigerator and wash prior to using. Use by cutting off the ends and then slice, grate or chop for your recipe. Small zucchini are great for steaming and sauteing, while very large zucchini are good for baking. You can easily grate extra zucchini and freeze for later use in breads, muffins or casseroles. Simply thaw before use. There is no need to peel or de-seed zucchini before using.

Tomatoes are plentiful this time of year and much more flavorful than the blander tomatoes you get during winter. Tomatoes provide beta-carotene, vitamin C and a good dose of lycopene, which can help support healthy eyesight. Interestingly, cooked tomatoes may actually provide more lycopene than fresh tomatoes. Tomatoes are also high in water content, helping you keep well hydrated during your workouts and hot summer days. Don’t just settle for red tomatoes though, there are an abundance of heirloom varieties from zesty green, sweet yellow and almost black – and those different colors equate to a variety of micronutrients.

How to choose, store and use tomatoes: Pick tomatoes that are free of mold and soft spots. Ripe tomatoes will have a sweet aroma and yield to slight pressure. Store tomatoes at room temperature and use within a few days because refrigeration can change the texture of tomatoes and make them less flavorful. Tomatoes can be used in many recipes for salads, dips, casseroles and on sandwiches. You can also enjoy them sliced with a little salt, pepper or sugar.

Cucumbers are also abundant this time of year. And whether you pickle them or add them to a salad, you should definitely make them part of your healthy diet because their high water and fiber content make them a very satisfying food. Cucumbers are also a good source of potassium, magnesium and some B vitamins, making them healthy for your heart. Cucumbers can be peeled, or eaten with the peels on – which provides even more fiber and nutrients.

How to choose, store and use cucumbers: choose cucumbers with bright skin and no yellowing or blemishes. Avoid cucumbers that look wilted or have spoiled areas. Smaller cucumbers tend to be crisper and have smaller seeds, making them a favorite for kids. Use them in salads, make pickles or add to smoothies such as the pineapple cucumber lime smoothie below.
Interestingly, according to the UC Davis Post Harvest Technology website, you should store cucumbers at room temperature and keep them away from bananas, melons, and tomatoes, which give off ethylene, causing accelerated yellowing and decay. Cucumbers are sensitive to the cold and should only be stored for 1 to 3 days in the refrigerator, if needed.

Sweet Corn is abundant this time of year and can make a budget-friendly nutritious addition to summer meals. The sweet, juicy kernels are gluten-free and are rich in fiber, folate and antioxidants. One ear of sweet corn has about 100 calories. I bet you didn’t know that each ear of sweet corn typically has 800 kernels arranged in 16 rows, with one strand of silk for each kernel…did you?

How to choose, store and use sweet corn: Choose sweet corn with fresh-looking husks and plump kernels that are well developed. Avoid corn that is dented in or has dry looking kernels. Store sweet corn with the husks on in a sealed container or wrapped tightly in plastic wrap. Use sweet corn within a few days after purchasing for the best flavor. Sweet corn can be steamed, boiled, grilled, baked or even microwaved.

In fact, the easiest way to cook sweet corn is to husk it, then wrap in a wet paper towel and microwave for 2-3 minutes, or until desired doneness.

Now that you’ve learned a bit about summer vegetables and their health benefits, why not try some of these great recipes?

Sweet Corn and Bean Salad

2 cups cooked sweet corn

1 (15.5 oz.) can kidney beans, drained & rinsed

½ cup chopped red onion

½ cup chopped red bell pepper

¾ cup cider vinegar

¼ cup honey

2 Tbsp. chopped fresh cilantro

½ tsp. minced garlic

½ tsp. salt

½ tsp. ground black pepper

In a large bowl, combine the first four ingredients. In a small bowl, whisk together remaining ingredients; combine with corn mixture and stir until well blended. Chill at least two hours to allow flavors to blend.

Pineapple Cucumber Lime Smoothie

1/2 cup Greek yogurt

1 small cucumber, peeled and chopped

1 banana

1 cup pineapple, fresh, frozen or canned, drained

1 handful spinach leaves

Juice of ½ lime

Orange juice, for blending

Ice cubes for blending

Add first 6 ingredients to a blender container. Blend until smooth adding orange juice and ice until desired consistency. Serve cold.

Freeze-ahead Cucumber Pickles (yes, you can freeze pickles!)

6 or 7 cups sliced cucumbers

2 cups sugar

1 cup diced green peppers

1 cup white vinegar

1 cup diced onions

1 tsp. celery seed

1 tsp. salt

1 tsp. ground black pepper

In a large bowl, mix all ingredients and stir until sugar dissolves. Refrigerate overnight to allow flavors to blend. Fill freezer containers, label, date and freeze until ready to use. Use within 6 months for the best quality.

The post In Season vegetables & their health benefits appeared first on Total Gym Pulse.

In Season vegetables & their health benefits

We’re finally in the hot summer months up North, and I’ve heard that it’s been a pretty hot summer in most parts of the country this year. Thankfully, the long summer days combined with the heat helps farmers and gardeners alike reap the benefits of what they sowed with now bountiful crops of vegetables appearing at farmer’s markets, road-side stands and on the store shelves. These vegetables are not only beautiful and delicious, they are full of vital nutrients important for good health, muscle strength, healthy skin and healthy eyes. And, they taste especially good this time of year. But in case you need a few more good reasons to enjoy delicious in-season vegetables for their health benefits, here are a few of my favorites along with information on how to choose, store and serve them.

Zucchini, fresh from the garden, are legendary this time of year. Not only do they grow enormous when you inadvertently leave one on the vine too long, they also show up on porches across the country as if magical…well, it may be your neighbor trying to “share” their abundant crop with you. But have no fear, there are good reasons to add zucchini to your plate because they only have about 20 calories per cup and provide fiber, vitamin C, folate and potassium.

How to choose, store and use zucchini: Choose zucchini that feel heavy for their size. The skin should be free of cuts and bruises. Store zucchini in a plastic bag in the refrigerator and wash prior to using. Use by cutting off the ends and then slice, grate or chop for your recipe. Small zucchini are great for steaming and sauteing, while very large zucchini are good for baking. You can easily grate extra zucchini and freeze for later use in breads, muffins or casseroles. Simply thaw before use. There is no need to peel or de-seed zucchini before using.

Tomatoes are plentiful this time of year and much more flavorful than the blander tomatoes you get during winter. Tomatoes provide beta-carotene, vitamin C and a good dose of lycopene, which can help support healthy eyesight. Interestingly, cooked tomatoes may actually provide more lycopene than fresh tomatoes. Tomatoes are also high in water content, helping you keep well hydrated during your workouts and hot summer days. Don’t just settle for red tomatoes though, there are an abundance of heirloom varieties from zesty green, sweet yellow and almost black – and those different colors equate to a variety of micronutrients.

How to choose, store and use tomatoes: Pick tomatoes that are free of mold and soft spots. Ripe tomatoes will have a sweet aroma and yield to slight pressure. Store tomatoes at room temperature and use within a few days because refrigeration can change the texture of tomatoes and make them less flavorful. Tomatoes can be used in many recipes for salads, dips, casseroles and on sandwiches. You can also enjoy them sliced with a little salt, pepper or sugar.

Cucumbers are also abundant this time of year. And whether you pickle them or add them to a salad, you should definitely make them part of your healthy diet because their high water and fiber content make them a very satisfying food. Cucumbers are also a good source of potassium, magnesium and some B vitamins, making them healthy for your heart. Cucumbers can be peeled, or eaten with the peels on – which provides even more fiber and nutrients.

How to choose, store and use cucumbers: choose cucumbers with bright skin and no yellowing or blemishes. Avoid cucumbers that look wilted or have spoiled areas. Smaller cucumbers tend to be crisper and have smaller seeds, making them a favorite for kids. Use them in salads, make pickles or add to smoothies such as the pineapple cucumber lime smoothie below.
Interestingly, according to the UC Davis Post Harvest Technology website, you should store cucumbers at room temperature and keep them away from bananas, melons, and tomatoes, which give off ethylene, causing accelerated yellowing and decay. Cucumbers are sensitive to the cold and should only be stored for 1 to 3 days in the refrigerator, if needed.

Sweet Corn is abundant this time of year and can make a budget-friendly nutritious addition to summer meals. The sweet, juicy kernels are gluten-free and are rich in fiber, folate and antioxidants. One ear of sweet corn has about 100 calories. I bet you didn’t know that each ear of sweet corn typically has 800 kernels arranged in 16 rows, with one strand of silk for each kernel…did you?

How to choose, store and use sweet corn: Choose sweet corn with fresh-looking husks and plump kernels that are well developed. Avoid corn that is dented in or has dry looking kernels. Store sweet corn with the husks on in a sealed container or wrapped tightly in plastic wrap. Use sweet corn within a few days after purchasing for the best flavor. Sweet corn can be steamed, boiled, grilled, baked or even microwaved.

In fact, the easiest way to cook sweet corn is to husk it, then wrap in a wet paper towel and microwave for 2-3 minutes, or until desired doneness.

Now that you’ve learned a bit about summer vegetables and their health benefits, why not try some of these great recipes?

Sweet Corn and Bean Salad

2 cups cooked sweet corn

1 (15.5 oz.) can kidney beans, drained & rinsed

½ cup chopped red onion

½ cup chopped red bell pepper

¾ cup cider vinegar

¼ cup honey

2 Tbsp. chopped fresh cilantro

½ tsp. minced garlic

½ tsp. salt

½ tsp. ground black pepper

In a large bowl, combine the first four ingredients. In a small bowl, whisk together remaining ingredients; combine with corn mixture and stir until well blended. Chill at least two hours to allow flavors to blend.

Pineapple Cucumber Lime Smoothie

1/2 cup Greek yogurt

1 small cucumber, peeled and chopped

1 banana

1 cup pineapple, fresh, frozen or canned, drained

1 handful spinach leaves

Juice of ½ lime

Orange juice, for blending

Ice cubes for blending

Add first 6 ingredients to a blender container. Blend until smooth adding orange juice and ice until desired consistency. Serve cold.

Freeze-ahead Cucumber Pickles (yes, you can freeze pickles!)

6 or 7 cups sliced cucumbers

2 cups sugar

1 cup diced green peppers

1 cup white vinegar

1 cup diced onions

1 tsp. celery seed

1 tsp. salt

1 tsp. ground black pepper

In a large bowl, mix all ingredients and stir until sugar dissolves. Refrigerate overnight to allow flavors to blend. Fill freezer containers, label, date and freeze until ready to use. Use within 6 months for the best quality.

The post In Season vegetables & their health benefits appeared first on Total Gym Pulse.

In Season Fruits and Their Health Benefits

After a long winter up North, and a Spring that went by in a flash, the kids are finally out of school and its now officially farmer’s market season. With this beautiful change of seasons comes an abundance of in season fruits and their health benefits. Here are some spring and summer fruits to enjoy this time of year.

Strawberries are certainly one of the most popular healthy spring fruits. Afterall, who can resist their sweet-tart flavor and beautiful color in salads, fruit cups, smoothies and desserts? Strawberries are not only “prettiness on a plate” these low-calorie beauties come packed with some very important nutrients. One cup of whole strawberries has only 46 calories and provides vitamin C, fiber and folate. And did you know that strawberries are the only fruit with their seeds on the outside?

How to choose, store and use Strawberries: Choose brightly colored, non-blemished, berries with their stems still attached. Store strawberries unwashed in a breathable container in the refrigerator and use these delicate berries within a few days. Rinse under cold water and remove the green tops just before using or eating.

Cherries are another early summer fruit with great health benefits. These heart-shaped beauties can range in color from bright red, red and yellowish, or to an almost black color. On average, one cup of cherries has about 97 calories and provides fiber, vitamin C, potassium and some B vitamins. Some research indicates cherries can help decrease uric acid levels, which may be beneficial for people with gout.

There are several cherry varieties to choose from including:

Bing Cherries are a dark red sweet variety that are a perfect snack on their own with their strong, deep-cherry flavor. You can also use them in variety of smoothies, desserts and even tossed on a salad.

Rainer Cherries are a larger, golden-yellow cherry with a pink to red blush. These sweet cherries are wonderful eaten fresh or they too can be added to recipes for smoothies, desserts and salads.

Tart or Sour Cherries are known for their pucker-power because of their tart, sour taste. But don’t give up on these smaller bright red cherries because they are the perfect cherry for desserts, as they just need a little honey, agave syrup, sugar or sugar-substitute to help you enjoy their health benefits. You can also add a little tart cherry juice to sparkling water with a twist of lime for a refreshing drink. Tart cherry nutrition includes antioxidants and minerals such as potassium. Tart cherries may have the added benefit of reducing inflammation in your body, a perfect treat for after an intense workout.

How to choose, store and use cherries: Choose berries that are brightly colored with no blemishes. Keep cherries dry, refrigerate and use berries within a few days to a week. Remove stems and rinse cherries under cold water before eating. Cherries are a stone fruit, so be sure to remove the stone…aka the seed.

Watermelon is summer fruit with lots of health benefits. Although the US watermelons are not usually ripe this early, imported watermelon begin to show up on the store shelves around this time. Watermelon is a tasty, low-cost fruit that provides vitamins A and C and only has about 40 calories per cup.

How to choose, store and use watermelon: choose firm, heavy watermelons, with no cracks, bruises or soft spots. Ripe watermelons are less shiny with a yellowish underside from laying on the ground.

Raspberries can be an early summer fruit, and a fall fruit, as these delicious berries are members of the rose family and come in a lot of varieties and colors including yellow, red and deep purple, often called black raspberries. There are only 65 calories in a cup of raspberries, which provide about half of your daily vitamin C along with lots of antioxidants which can protect your brain and reduce inflammation.

How to choose, store and use raspberries: Choose berries that are brightly colored, plump and have no signs of mold. Store dry berries in a breathable container in the refrigerator and use within a few days. Rinse just before using or eating.

Now that you know a little more about in season spring and summer fruits and their health benefits, why now try these easy and delicious recipes?

Watermelon slushie

Serves 2

4 cups cubed seedless watermelon

1 Tbsp. fresh lime juice

1 tsp. sugar, if desired

3 cups ice

Put all ingredients in a blender container and process until smooth. Divide evenly between 2 glasses and enjoy!

Strawberry Vinaigrette

1 ½ cups hulled and sliced strawberries

2 Tbsp. cider vinegar

1 Tbsp. agave syrup or maple syrup

½ tsp. ground black pepper

1/4 tsp. salt

2 Tbsp. olive oil

Put all ingredients in a blender container and process until smooth. Store in a jar in the refrigerator and use within a few days. Serve over fresh salads.

The post In Season Fruits and Their Health Benefits appeared first on Total Gym Pulse.

In Season Fruits and Their Health Benefits

After a long winter up North, and a Spring that went by in a flash, the kids are finally out of school and its now officially farmer’s market season. With this beautiful change of seasons comes an abundance of in season fruits and their health benefits. Here are some spring and summer fruits to enjoy this time of year.

Strawberries are certainly one of the most popular healthy spring fruits. Afterall, who can resist their sweet-tart flavor and beautiful color in salads, fruit cups, smoothies and desserts? Strawberries are not only “prettiness on a plate” these low-calorie beauties come packed with some very important nutrients. One cup of whole strawberries has only 46 calories and provides vitamin C, fiber and folate. And did you know that strawberries are the only fruit with their seeds on the outside?

How to choose, store and use Strawberries: Choose brightly colored, non-blemished, berries with their stems still attached. Store strawberries unwashed in a breathable container in the refrigerator and use these delicate berries within a few days. Rinse under cold water and remove the green tops just before using or eating.

Cherries are another early summer fruit with great health benefits. These heart-shaped beauties can range in color from bright red, red and yellowish, or to an almost black color. On average, one cup of cherries has about 97 calories and provides fiber, vitamin C, potassium and some B vitamins. Some research indicates cherries can help decrease uric acid levels, which may be beneficial for people with gout.

There are several cherry varieties to choose from including:

Bing Cherries are a dark red sweet variety that are a perfect snack on their own with their strong, deep-cherry flavor. You can also use them in variety of smoothies, desserts and even tossed on a salad.

Rainer Cherries are a larger, golden-yellow cherry with a pink to red blush. These sweet cherries are wonderful eaten fresh or they too can be added to recipes for smoothies, desserts and salads.

Tart or Sour Cherries are known for their pucker-power because of their tart, sour taste. But don’t give up on these smaller bright red cherries because they are the perfect cherry for desserts, as they just need a little honey, agave syrup, sugar or sugar-substitute to help you enjoy their health benefits. You can also add a little tart cherry juice to sparkling water with a twist of lime for a refreshing drink. Tart cherry nutrition includes antioxidants and minerals such as potassium. Tart cherries may have the added benefit of reducing inflammation in your body, a perfect treat for after an intense workout.

How to choose, store and use cherries: Choose berries that are brightly colored with no blemishes. Keep cherries dry, refrigerate and use berries within a few days to a week. Remove stems and rinse cherries under cold water before eating. Cherries are a stone fruit, so be sure to remove the stone…aka the seed.

Watermelon is summer fruit with lots of health benefits. Although the US watermelons are not usually ripe this early, imported watermelon begin to show up on the store shelves around this time. Watermelon is a tasty, low-cost fruit that provides vitamins A and C and only has about 40 calories per cup.

How to choose, store and use watermelon: choose firm, heavy watermelons, with no cracks, bruises or soft spots. Ripe watermelons are less shiny with a yellowish underside from laying on the ground.

Raspberries can be an early summer fruit, and a fall fruit, as these delicious berries are members of the rose family and come in a lot of varieties and colors including yellow, red and deep purple, often called black raspberries. There are only 65 calories in a cup of raspberries, which provide about half of your daily vitamin C along with lots of antioxidants which can protect your brain and reduce inflammation.

How to choose, store and use raspberries: Choose berries that are brightly colored, plump and have no signs of mold. Store dry berries in a breathable container in the refrigerator and use within a few days. Rinse just before using or eating.

Now that you know a little more about in season spring and summer fruits and their health benefits, why now try these easy and delicious recipes?

Watermelon slushie

Serves 2

4 cups cubed seedless watermelon

1 Tbsp. fresh lime juice

1 tsp. sugar, if desired

3 cups ice

Put all ingredients in a blender container and process until smooth. Divide evenly between 2 glasses and enjoy!

Strawberry Vinaigrette

1 ½ cups hulled and sliced strawberries

2 Tbsp. cider vinegar

1 Tbsp. agave syrup or maple syrup

½ tsp. ground black pepper

1/4 tsp. salt

2 Tbsp. olive oil

Put all ingredients in a blender container and process until smooth. Store in a jar in the refrigerator and use within a few days. Serve over fresh salads.

The post In Season Fruits and Their Health Benefits appeared first on Total Gym Pulse.

Holiday Dip Recipes

We all know that holidays are a time where we dread packing on the extra pounds because of all the temptations with rich foods around us. I find that when it comes to preparing for cocktail parties or casual get togethers, people tend to gravitate to the same old cheeses, or that typical spinach/mayo dip that we have all seen a million times. It is easy to “dip” into the same old habits, when in fact there are so many ways to munch and snack with healthier choices that actually taste amazing

I love dips. They are so much fun, easy to prepare, and can be extremely nutritious. Here are my favorites that are a hit every time!

Olive Tapenade

Besides being a delicious spread or dip, olives are extremely healthy and are a good source of calcium, iron, copper, and vitamin e. I always recommend going for organic olives if possible.

1/2 cup olive oil

3 tablespoons chopped parsley

3 tablespoons chopped basil

1 clove garlic chopped

1 tablespoon lemon juice

sea salt and pepper to taste

12 olives pitted

Blend all the ingredients except the olives together until the mixture is creamy. Add the pitted olives and blend until you can only see small pieces of olives.

Sunflower Seed Hummus

Sunflower seeds are rich in healthy fats and are a good source of zinc and selenium.

2 cups sunflower seeds, soaked for 2 hours

1/2 cup water

Juice of one lemon

2 cloves garlic, minced

1/2 cup olive or sesame oil

1 teaspoon salt

1 teaspoon ground cumin

2 tablespoons tahini

Mix all the ingredients together in a blender. Adjust the consistency by adding more or less oil and water.

Easy Guacamole

Avocados are a great source of healthy fat and loaded with potassium …more than bananas!!

2 ripe avocados


1 tablespoon lime juice

2 teaspoon cumin powder


1/4 teaspoon cayenne powder

1 teaspoon herbal salt

Simply combine all the ingredients until smooth. For variety, you can always add some chopped tomatoes, minced garlic, and a bit of onion.

Serve your dips with a combination of raw veggies and your favorite crackers. Remember to choose the crackers with the least ingredients in their label and please avoid all hydrogenated oils.

Wishing you all a healthy, happy, and enjoyable holiday season!

The post Holiday Dip Recipes appeared first on Total Gym Pulse.

Holiday Dip Recipes

We all know that holidays are a time where we dread packing on the extra pounds because of all the temptations with rich foods around us. I find that when it comes to preparing for cocktail parties or casual get togethers, people tend to gravitate to the same old cheeses, or that typical spinach/mayo dip that we have all seen a million times. It is easy to “dip” into the same old habits, when in fact there are so many ways to munch and snack with healthier choices that actually taste amazing

I love dips. They are so much fun, easy to prepare, and can be extremely nutritious. Here are my favorites that are a hit every time!

Olive Tapenade

Besides being a delicious spread or dip, olives are extremely healthy and are a good source of calcium, iron, copper, and vitamin e. I always recommend going for organic olives if possible.

1/2 cup olive oil

3 tablespoons chopped parsley

3 tablespoons chopped basil

1 clove garlic chopped

1 tablespoon lemon juice

sea salt and pepper to taste

12 olives pitted

Blend all the ingredients except the olives together until the mixture is creamy. Add the pitted olives and blend until you can only see small pieces of olives.

Sunflower Seed Hummus

Sunflower seeds are rich in healthy fats and are a good source of zinc and selenium.

2 cups sunflower seeds, soaked for 2 hours

1/2 cup water

Juice of one lemon

2 cloves garlic, minced

1/2 cup olive or sesame oil

1 teaspoon salt

1 teaspoon ground cumin

2 tablespoons tahini

Mix all the ingredients together in a blender. Adjust the consistency by adding more or less oil and water.

Easy Guacamole

Avocados are a great source of healthy fat and loaded with potassium …more than bananas!!

2 ripe avocados


1 tablespoon lime juice

2 teaspoon cumin powder


1/4 teaspoon cayenne powder

1 teaspoon herbal salt

Simply combine all the ingredients until smooth. For variety, you can always add some chopped tomatoes, minced garlic, and a bit of onion.

Serve your dips with a combination of raw veggies and your favorite crackers. Remember to choose the crackers with the least ingredients in their label and please avoid all hydrogenated oils.

Wishing you all a healthy, happy, and enjoyable holiday season!

The post Holiday Dip Recipes appeared first on Total Gym Pulse.

Health Benefits of Ginger

With the cool brisk weather settling in, and the holidays fast approaching, it’s time to think about comfort foods, warm beverages and tantalizing spices. One of my favorite spices is ginger, which is popular world-wide for its tantalizing flavor. But ginger doesn’t just taste good, it’s used in various forms of traditional and alternative medicine to help fight colds and flu, aid in digestion, help reduce nausea and reduce inflammation. In fact, ginger has many health benefits and tastes wonderful – so no wonder it’s one of the first spices known to have been exported from Asia, as a valuable part of the early spice trade.

What are the health benefits of ginger?

Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Ginger may help reduce body weight, lower blood sugar levels, lower cholesterol and reduce the risk of cardiovascular disease. Studies also suggest it may help relieve indigestion by reducing the time it takes for your stomach to empty. According to Mayoclinic.org ginger can enhance the benefits of anti-nausea medicine, suggesting it may be best used with other medication(s) for nausea.

Ginger may even improve memory. In a 2012 study published in Evidence based study of complementary medicine, a study of healthy middle-aged women taking daily doses of ginger extract were shown to improve reaction time and working memory.

How to purchase ginger

Local farmer’s markets will sometimes have fresh ginger when in season. You can also find fresh ginger root in the produce department of most grocery stores. Although young fresh ginger may be soft enough that you won’t need to peel it first, the more mature ginger root usually found in the produce department needs to be peeled before you slice or grate it. That’s not always easy, as fresh ginger root can be quite gnarly and tough. According to many popular chefs, the best way to peel it is by scraping it with a spoon. Once peeled, you can chop, slice or grate it to add to your favorite recipes.

In the Asian section of your favorite market, you can usually find pink pickled ginger root known as Gari. This is what is served with sushi at restaurants. Young, tender ginger is preferred for commercial pickling as it usually doesn’t need peeling. Pickled ginger is naturally white, the pink color comes from added beet juice or sometimes a little food coloring.

Most often used in cooking and baking, ground ginger can be found in the baking section of most grocery stores and spice markets. You can add ground ginger to pies, breads and baked goods such as gingerbread cookies and pumpkin pie. Ground ginger can also be used in the chai tea recipe below.

Easy ginger recipes to help enjoy the health benefits of ginger

Whether you want to enjoy the health benefits of ginger, or simply want to enjoy its tantalizing flavor, be sure and add a little ginger to help spice up your life- and your health! And, if you catch a cold this winter, or simply want to warm yourself up from the inside out, why not try this lemon, honey and fresh ginger tea recipe?

1 Tablespoon freshly grated ginger

One green tea bag

1 tablespoon fresh lemon juice

1 cup boiling water

1-2 teaspoons honey, or to taste

Place the freshly grated ginger in a closable tea infuser and set it into your favorite tea cup. Next, Place the tea bag and lemon juice into the cup and fill with boiling water. Infuse the tea with the fresh ginger for a few minutes to reach your desired strength. Remove the tea bag and tea strainer and sweeten to taste with honey. Enjoy it hot.

To learn more about tea and spices, head over Dietitian on Wheels to watch a video demonstration on making the traditional Chai Tea recipe below: https://dietitianonwheels.com/black-tea-green-tea-whats-it-to-me-chai-tea-recipe/

Chai Tea

6 Cardamon Seeds, bruised by pressing open with a spoon

6 whole cloves

2 cinnamon sticks

¼ tsp. ground ginger or 1 sm. piece fresh ginger peeled and sliced

4 cups water

4 tsp. black tea

1½ Tbsp. honey

¼ cup milk

Bring spices and water to a boil, then reduce heat to low. Place tea in a tea infuser and place into hot water. Add honey and simmer slightly for about 5 minutes. Remove from heat, add milk, and let sit for 5 minutes. Remove cinnamon sticks, strain tea into cups and enjoy!

The post Health Benefits of Ginger appeared first on Total Gym Pulse.

Health Benefits of Ginger

With the cool brisk weather settling in, and the holidays fast approaching, it’s time to think about comfort foods, warm beverages and tantalizing spices. One of my favorite spices is ginger, which is popular world-wide for its tantalizing flavor. But ginger doesn’t just taste good, it’s used in various forms of traditional and alternative medicine to help fight colds and flu, aid in digestion, help reduce nausea and reduce inflammation. In fact, ginger has many health benefits and tastes wonderful – so no wonder it’s one of the first spices known to have been exported from Asia, as a valuable part of the early spice trade.

What are the health benefits of ginger?

Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Ginger may help reduce body weight, lower blood sugar levels, lower cholesterol and reduce the risk of cardiovascular disease. Studies also suggest it may help relieve indigestion by reducing the time it takes for your stomach to empty. According to Mayoclinic.org ginger can enhance the benefits of anti-nausea medicine, suggesting it may be best used with other medication(s) for nausea.

Ginger may even improve memory. In a 2012 study published in Evidence based study of complementary medicine, a study of healthy middle-aged women taking daily doses of ginger extract were shown to improve reaction time and working memory.

How to purchase ginger

Local farmer’s markets will sometimes have fresh ginger when in season. You can also find fresh ginger root in the produce department of most grocery stores. Although young fresh ginger may be soft enough that you won’t need to peel it first, the more mature ginger root usually found in the produce department needs to be peeled before you slice or grate it. That’s not always easy, as fresh ginger root can be quite gnarly and tough. According to many popular chefs, the best way to peel it is by scraping it with a spoon. Once peeled, you can chop, slice or grate it to add to your favorite recipes.

In the Asian section of your favorite market, you can usually find pink pickled ginger root known as Gari. This is what is served with sushi at restaurants. Young, tender ginger is preferred for commercial pickling as it usually doesn’t need peeling. Pickled ginger is naturally white, the pink color comes from added beet juice or sometimes a little food coloring.

Most often used in cooking and baking, ground ginger can be found in the baking section of most grocery stores and spice markets. You can add ground ginger to pies, breads and baked goods such as gingerbread cookies and pumpkin pie. Ground ginger can also be used in the chai tea recipe below.

Easy ginger recipes to help enjoy the health benefits of ginger

Whether you want to enjoy the health benefits of ginger, or simply want to enjoy its tantalizing flavor, be sure and add a little ginger to help spice up your life- and your health! And, if you catch a cold this winter, or simply want to warm yourself up from the inside out, why not try this lemon, honey and fresh ginger tea recipe?

1 Tablespoon freshly grated ginger

One green tea bag

1 tablespoon fresh lemon juice

1 cup boiling water

1-2 teaspoons honey, or to taste

Place the freshly grated ginger in a closable tea infuser and set it into your favorite tea cup. Next, Place the tea bag and lemon juice into the cup and fill with boiling water. Infuse the tea with the fresh ginger for a few minutes to reach your desired strength. Remove the tea bag and tea strainer and sweeten to taste with honey. Enjoy it hot.

To learn more about tea and spices, head over Dietitian on Wheels to watch a video demonstration on making the traditional Chai Tea recipe below: https://dietitianonwheels.com/black-tea-green-tea-whats-it-to-me-chai-tea-recipe/

Chai Tea

6 Cardamon Seeds, bruised by pressing open with a spoon

6 whole cloves

2 cinnamon sticks

¼ tsp. ground ginger or 1 sm. piece fresh ginger peeled and sliced

4 cups water

4 tsp. black tea

1½ Tbsp. honey

¼ cup milk

Bring spices and water to a boil, then reduce heat to low. Place tea in a tea infuser and place into hot water. Add honey and simmer slightly for about 5 minutes. Remove from heat, add milk, and let sit for 5 minutes. Remove cinnamon sticks, strain tea into cups and enjoy!

The post Health Benefits of Ginger appeared first on Total Gym Pulse.

Giving Thanks for Healthy Treats

Thanksgiving is the ultimate American epicurean celebration that brings family and friends together. Although turkey, stuffing, and mashed potatoes are synonymous with this holiday, Thanksgiving dishes can vary greatly based on the ingredients used and how they are prepared.

Every family has their own unique take on the holiday’s food, incorporating culinary traditions, and Mom’s special ingredients. No matter where your Thanksgiving travels take you, I have a few tasty treats that are easy to prepare and offer a healthier alternative to your traditional favorites, without compromising the tastes of the season!

SWEET TOOTH SOLUTIONS

In an attempt to balance all the indulgences of the holiday season, turn to using ‘real’ ingredients when preparing tasty treats. Your sweet treat masterpiece will not only be prepared with a healthier option, but it will also taste amazing leaving your guests wanting the recipe!

This Thanksgiving, eliminate the guilt of having seconds when the deserts arrive! The follow recipes are sweet, savory, and so deliciously healthy. Plus, they simple to make with only a few ingredients.

Enjoy baking now, and you can thank me later!

#1 CHOCOLATE BROWNIE COOKIE SANDWICH

Who doesn’t like love cookies?! It’s always a favorite treat that’s tasty and easy to eat. These vegan cookies bake up thick and chewy and are stuffed with a chocolate mouse you can’t resist!

CHOCOLATE COOKIE

Total Time: 20-30 min


Serving: 16 cookies

Cookie Ingredients:

• 1/2 cup solid coconut oil (refined oil to avoid the coconut flavor OR unrefined oil to have a coconut flavor)


• 1 1/4 cups packed light brown sugar


• 2 tsp vanilla extract


• 1/4 cup coconut milk (option: Thai coconut milk for thickness)


• 1/4 cup unsweetened applesauce


• 2 1/4 cups all-purpose flour (option: coconut flour or gluten-free baking flour)


• 1 tsp baking soda


• 1/2 tsp sea salt


• 2 cups vegan chocolate chips

COOKIE DIRECTIONS:

Prep: Preheat over to 375 degrees & line a large baking sheet with parchment paper for regular cookies (option: use a circular cookie cutter to bake in a shape)

1. Whisk together coconut oil, brown sugar, and vanilla in a large bowl until combined.


2. Add in coconut milk and applesauce until combine.


3. In a separate bowl, combine flour, baking soda and sea salt. Whisk until combined.


4. Combine both bowls of ingredients together (wet & dry mixes) and stir until batter is thick.


5. Lastly, fold in 1 1/2 cups of chocolate chips to the batter (saving a 1/2 cup to add post bake)


6. Scoop large mounds of dough onto the cookie sheet, leaving a few inches between cookies to spread.


7. Bake for 8-10 minutes or until the edges are golden and centers are done.


8. Press remaining chocolate chips onto of the warm cookies.


9. Allow cookies to cool on the baking sheet for 10-15 minutes before removing them to a cooling rack.

NOTE: If the dough is too dry, add in another tbsp. of coconut milk, if it’s too sticky, add a little more flour, by tablespoon increments, until it thickens.

There’s one more part to make this sandwich come alive… the flourless fudge brownie!

FUDGY BROWNIE

Total Time: 20 minutes


Serving: 12-16 depending if you make into a cookie sandwich, or serve as is!

Brownie Ingredients:

• 2 cups pumpkin puree (option: can also use a banana or sweet potato)


• 1 cup almond butter (option: use any nut butter of choice)


• 1/2 cup coca powder


• 1/4 cup maple syrup (option: granulated sweeter of choice)

DIRECTIONS:

Prep: Preheat oven 350 and grease a small baking pan

1. Melt nut butter (in microwave or on stove)


2. In a large bowl, mix the pumpkin (or alternative), nut butter, and dark cocoa powder until combined.


3. Pour the batter into the baking pan and bake for 20-25 minutes or until cooked to your liking.


4. Allow to cool completely.


5. Cut the brownies and place them inside 2 cookies. Mold the brownie to fit your cookie size.


6. Refrigerate for approximately 20 minutes to firm and set together!

It’s a two in one desert!

#2 BAKELESS PUMPKIN TARTS

For most people, pumpkin pie at Thanksgiving is a non-negotiable item. This vegan no-bake tart is an excellent option that resembles a classic favorite, plus it’s lighter on your waistline!

Total Time: 20 minutes, suggested to set overnight to allow approximately 4 hours to chill completely


Serving: 8 mini tarts

Grain-free crust Ingredients:

• 1 cup walnuts (or pecans)


• 1/4 cup unsweetened shredded coconut


• 2 tbsp. maple syrup


• 1 tbsp. melted coconut oil


• 1/4 tsp sea salt

Filling Ingredients:

• 1 cup pumpkin puree (option to use organic pumpkin from a can)


• 1/4 cup almond milk


• 1/4 cup melted coconut oil


• 3/4 cup pitted dates

Spices:

• 1 tsp vanilla extract


• 1 tsp cinnamon


• 1/4 tsp ground ginger


• 1/8 tsp ground cloves

DIRECTIONS:

Prep: Start by lining a muffin tray with 8 parchment cup liners.

Preparing Crust:

1. Pulse nuts and shredded coconut in a food processor until finely grounded like a dusting.


2. Add the maple syrup, coconut oil, and salt into the processor until mixed and the dough begins to stick together.


3. Scoop the dough into heaping tablespoons into the parchment cups


4. Press the dough down into each cup to form the crust.


5. Place the muffin tray in the fridge to set while you prepare the filling.

Preparing Filling:

6. Combine all the ingredients in a blender and blend until completely smooth and creamy.


7. Remove the chilled tray of crust and pour the batter evenly into the cups.


8. Place back in the fridge to set completely.


9. Tarts are ready when the center filling is firm to touch.


10. Serve as is, or top with coconut cream icing (preparation instruction listed in #3)

Tastes as sweet as pie!

#3 CARROT CUPCAKE DELIGHT

Carrot cake lovers will fancy this vegan option made with coconut whipped cream. They are moist, fluffy, and loaded with holiday spices.

Total Time: 45 minutes


Serving: 12 cupcakes

Cupcake Ingredients:

• 2 cups white coconut or spelt flour (alternative to wheat flour)


• 1/2 cup cane or coconut sugar


• 2 tsp baking powder


• 1/2 tsp baking soda


• 2 1/2 cups shredded carrots


• 1/2 cup coconut oil


• 1/4 cup unsweetened applesauce


• 1/2 cup orange juice (option to add for more flavor)


• 1/3 cup raisins

Spices:

• 2 tsp cinnamon


• 1 tsp ground ginger


• 1/4 tsp nutmeg


• 2 tsp orange zest

Coconut cream whipped icing ingredients:

1 can coconut milk (chilled in refrigerator overnight)


2 tsp vanilla extract


1 tbsp. cane or coconut sugar

DIRECTIONS:

1. Preheat oven to 350 degrees


2. Mix the flour, sugar, baking powder, baking soda, and spices together in a bowl.


3. Add in the shredded carrots, oil, applesauce, and orange juice (if using). Mix until combined.


4. Stir in the raisins last and combined until mixed.


5. Line a muffin tray with liners and spoon the batter evenly into each cup.


6. Bake for 23-28 minutes until a toothpick clears it clean.

Coconut Cream Icing:

7. Find your coconut can in the fridge. The cream and liquid will have separated from the coldness. Begin to scoop out just the cream on top.


8. Add the vanilla extract and sugar.


9. Whip on high speed, or give it some good arm strength, until it’s smooth and whipped to perfection.


10. If you bake often and have a piping bag, fill it up. Otherwise, keep in bowl and place into fridge for 30 minutes to solidify while cupcakes finish baking.


11. Allow cupcakes to cool, then apply the icing!


12. Garnish the top with a sprinkle of cinnamon spice

Never underestimate the power of good food in tasty treats. When prepared thoughtfully, you can make holiday deserts healthier for all to enjoy!

Give thanks to those you love by giving them a healthier option to enjoy during desert time. From pumpkin tarts to cookies and cakes, these vegan desserts will have your guests drooling without missing the calorie dense ingredients.

In gratitude,


Maria

The post Giving Thanks for Healthy Treats appeared first on Total Gym Pulse.

Giving Thanks for Healthy Treats

Thanksgiving is the ultimate American epicurean celebration that brings family and friends together. Although turkey, stuffing, and mashed potatoes are synonymous with this holiday, Thanksgiving dishes can vary greatly based on the ingredients used and how they are prepared.

Every family has their own unique take on the holiday’s food, incorporating culinary traditions, and Mom’s special ingredients. No matter where your Thanksgiving travels take you, I have a few tasty treats that are easy to prepare and offer a healthier alternative to your traditional favorites, without compromising the tastes of the season!

SWEET TOOTH SOLUTIONS

In an attempt to balance all the indulgences of the holiday season, turn to using ‘real’ ingredients when preparing tasty treats. Your sweet treat masterpiece will not only be prepared with a healthier option, but it will also taste amazing leaving your guests wanting the recipe!

This Thanksgiving, eliminate the guilt of having seconds when the deserts arrive! The follow recipes are sweet, savory, and so deliciously healthy. Plus, they simple to make with only a few ingredients.

Enjoy baking now, and you can thank me later!

#1 CHOCOLATE BROWNIE COOKIE SANDWICH

Who doesn’t like love cookies?! It’s always a favorite treat that’s tasty and easy to eat. These vegan cookies bake up thick and chewy and are stuffed with a chocolate mouse you can’t resist!

CHOCOLATE COOKIE

Total Time: 20-30 min


Serving: 16 cookies

Cookie Ingredients:

• 1/2 cup solid coconut oil (refined oil to avoid the coconut flavor OR unrefined oil to have a coconut flavor)


• 1 1/4 cups packed light brown sugar


• 2 tsp vanilla extract


• 1/4 cup coconut milk (option: Thai coconut milk for thickness)


• 1/4 cup unsweetened applesauce


• 2 1/4 cups all-purpose flour (option: coconut flour or gluten-free baking flour)


• 1 tsp baking soda


• 1/2 tsp sea salt


• 2 cups vegan chocolate chips

COOKIE DIRECTIONS:

Prep: Preheat over to 375 degrees & line a large baking sheet with parchment paper for regular cookies (option: use a circular cookie cutter to bake in a shape)

1. Whisk together coconut oil, brown sugar, and vanilla in a large bowl until combined.


2. Add in coconut milk and applesauce until combine.


3. In a separate bowl, combine flour, baking soda and sea salt. Whisk until combined.


4. Combine both bowls of ingredients together (wet & dry mixes) and stir until batter is thick.


5. Lastly, fold in 1 1/2 cups of chocolate chips to the batter (saving a 1/2 cup to add post bake)


6. Scoop large mounds of dough onto the cookie sheet, leaving a few inches between cookies to spread.


7. Bake for 8-10 minutes or until the edges are golden and centers are done.


8. Press remaining chocolate chips onto of the warm cookies.


9. Allow cookies to cool on the baking sheet for 10-15 minutes before removing them to a cooling rack.

NOTE: If the dough is too dry, add in another tbsp. of coconut milk, if it’s too sticky, add a little more flour, by tablespoon increments, until it thickens.

There’s one more part to make this sandwich come alive… the flourless fudge brownie!

FUDGY BROWNIE

Total Time: 20 minutes


Serving: 12-16 depending if you make into a cookie sandwich, or serve as is!

Brownie Ingredients:

• 2 cups pumpkin puree (option: can also use a banana or sweet potato)


• 1 cup almond butter (option: use any nut butter of choice)


• 1/2 cup coca powder


• 1/4 cup maple syrup (option: granulated sweeter of choice)

DIRECTIONS:

Prep: Preheat oven 350 and grease a small baking pan

1. Melt nut butter (in microwave or on stove)


2. In a large bowl, mix the pumpkin (or alternative), nut butter, and dark cocoa powder until combined.


3. Pour the batter into the baking pan and bake for 20-25 minutes or until cooked to your liking.


4. Allow to cool completely.


5. Cut the brownies and place them inside 2 cookies. Mold the brownie to fit your cookie size.


6. Refrigerate for approximately 20 minutes to firm and set together!

It’s a two in one desert!

#2 BAKELESS PUMPKIN TARTS

For most people, pumpkin pie at Thanksgiving is a non-negotiable item. This vegan no-bake tart is an excellent option that resembles a classic favorite, plus it’s lighter on your waistline!

Total Time: 20 minutes, suggested to set overnight to allow approximately 4 hours to chill completely


Serving: 8 mini tarts

Grain-free crust Ingredients:

• 1 cup walnuts (or pecans)


• 1/4 cup unsweetened shredded coconut


• 2 tbsp. maple syrup


• 1 tbsp. melted coconut oil


• 1/4 tsp sea salt

Filling Ingredients:

• 1 cup pumpkin puree (option to use organic pumpkin from a can)


• 1/4 cup almond milk


• 1/4 cup melted coconut oil


• 3/4 cup pitted dates

Spices:

• 1 tsp vanilla extract


• 1 tsp cinnamon


• 1/4 tsp ground ginger


• 1/8 tsp ground cloves

DIRECTIONS:

Prep: Start by lining a muffin tray with 8 parchment cup liners.

Preparing Crust:

1. Pulse nuts and shredded coconut in a food processor until finely grounded like a dusting.


2. Add the maple syrup, coconut oil, and salt into the processor until mixed and the dough begins to stick together.


3. Scoop the dough into heaping tablespoons into the parchment cups


4. Press the dough down into each cup to form the crust.


5. Place the muffin tray in the fridge to set while you prepare the filling.

Preparing Filling:

6. Combine all the ingredients in a blender and blend until completely smooth and creamy.


7. Remove the chilled tray of crust and pour the batter evenly into the cups.


8. Place back in the fridge to set completely.


9. Tarts are ready when the center filling is firm to touch.


10. Serve as is, or top with coconut cream icing (preparation instruction listed in #3)

Tastes as sweet as pie!

#3 CARROT CUPCAKE DELIGHT

Carrot cake lovers will fancy this vegan option made with coconut whipped cream. They are moist, fluffy, and loaded with holiday spices.

Total Time: 45 minutes


Serving: 12 cupcakes

Cupcake Ingredients:

• 2 cups white coconut or spelt flour (alternative to wheat flour)


• 1/2 cup cane or coconut sugar


• 2 tsp baking powder


• 1/2 tsp baking soda


• 2 1/2 cups shredded carrots


• 1/2 cup coconut oil


• 1/4 cup unsweetened applesauce


• 1/2 cup orange juice (option to add for more flavor)


• 1/3 cup raisins

Spices:

• 2 tsp cinnamon


• 1 tsp ground ginger


• 1/4 tsp nutmeg


• 2 tsp orange zest

Coconut cream whipped icing ingredients:

1 can coconut milk (chilled in refrigerator overnight)


2 tsp vanilla extract


1 tbsp. cane or coconut sugar

DIRECTIONS:

1. Preheat oven to 350 degrees


2. Mix the flour, sugar, baking powder, baking soda, and spices together in a bowl.


3. Add in the shredded carrots, oil, applesauce, and orange juice (if using). Mix until combined.


4. Stir in the raisins last and combined until mixed.


5. Line a muffin tray with liners and spoon the batter evenly into each cup.


6. Bake for 23-28 minutes until a toothpick clears it clean.

Coconut Cream Icing:

7. Find your coconut can in the fridge. The cream and liquid will have separated from the coldness. Begin to scoop out just the cream on top.


8. Add the vanilla extract and sugar.


9. Whip on high speed, or give it some good arm strength, until it’s smooth and whipped to perfection.


10. If you bake often and have a piping bag, fill it up. Otherwise, keep in bowl and place into fridge for 30 minutes to solidify while cupcakes finish baking.


11. Allow cupcakes to cool, then apply the icing!


12. Garnish the top with a sprinkle of cinnamon spice

Never underestimate the power of good food in tasty treats. When prepared thoughtfully, you can make holiday deserts healthier for all to enjoy!

Give thanks to those you love by giving them a healthier option to enjoy during desert time. From pumpkin tarts to cookies and cakes, these vegan desserts will have your guests drooling without missing the calorie dense ingredients.

In gratitude,


Maria

The post Giving Thanks for Healthy Treats appeared first on Total Gym Pulse.