Turmeric Berry Banana Smoothie

printer iconRelieves pain and inflammation.
How’s that for your health? Combining a delicious drink that fills you up, is packed full of healthy ingredients, and fights inflammation all at the same time!
Have fun in the kitchen!

TIPS For Success For Your Turmeric Berry Banana Smoothie

  • Use a quality blender
  • Use the best possible quality ingredients available.
  • Use organic frozen fruit when possible, especially strawberries, as they absorb so much toxins.
  • Use fresh or frozen spinach (see tip below for frozen spinach)
  • Slice the banana and place it in the freezer in advance so it will be sufficiently frozen when needed.
  • If a frozen banana is not available, use a few ice cubes instead.
  • In a pinch, ground turmeric and ground ginger may be used (start with ¼ teaspoon and add to taste).
  • Use the tips mentioned below for storing ginger and turmeric to avoid waste.

 

I make frozen Smoothie Packs to guarantee my success and eliminate any possible excuses:

smoothieAlthough this smoothie is fairly easy to throw together in minutes, why not make it even faster by having all the ingredients ready in packets.

  1. Peel the ginger, turmeric, and banana.
  2. Slice the banana in pieces.
  3. Measure out the ingredients for this anti-inflammatory smoothie (with the exception of the milk, which you will add when making the smoothie) and add to resealable plastic baggies.
  4. Place in the freezer and store up to a month.
  5. When ready to make the smoothie, simply add the ingredients to a blender, add dairy-free milk and blend until smooth. Consume immediately.

Tip: You can use fresh or frozen spinach with these make-ahead smoothie packets. If using frozen, use 1/2 cup spinach, as the volume shrinks in the frozen ver-sion.

Benefits of Ginger and Turmeric:

  • Turmeric and ginger are deemed to have powerful benefits for this anti-inflammatory smoothie.
  • Turmeric is a member of the ginger family and has the active ingredient “curcumin”.
  • Ginger is an herb that can be consumed ground, fresh or as juice.
  • Many smoothies for arthritis pain tend to include these ingredients.
  • But additionally, this turmeric green smoothie has flax and chia seeds which contain omega 3 fatty acids. Omega 3 fatty acids are considered to have wonderful anti-inflammatory benefits as well.

Best Storage For Ginger and Turmeric

I store my fresh turmeric and ginger by wrapping each in a paper towel, then placing them in a sealed plastic bag and storing it in the fridge for up to a week. It is easy to tell the difference between the two because turmeric has a very bright orange flesh.

Freeze both ginger and turmeric for future use. I peel the turmeric and ginger completely, then cut into small pieces (perfect smoothie size) and store in a resealable plastic bag in the freezer. This provides easy access for many recipes, including smoothies.

What Would Be A Good Drink For Inflammation?

The best would be a drink (smoothie, tea, soup, etc…) that tastes delicious and ALSO has anti-inflammatory ingredients. Delicious Ginger Tea or Turmeric Tea is a great anti-inflammatory tea and afternoon treat.

This anti-inflammatory smoothie is great for an anti-inflammatory breakfast, snack, after a workout. I even have this as a meal replacement during those hectic busy days!

SERVES: 1

INGREDIENTS

  • 1 cup unsweetened almond milk
  • 1 cup frozen organic wild blue berries, or any berries of your choice
  • 1 frozen banana, sliced
  • ¼ inch piece of fresh ginger (peeled and sliced) I personally add ½ inch piece
  • ¼ inch piece of fresh turmeric (peeled and sliced) again I add ½ inch piece
  • ¼ teaspoon ground cinnamon
  • ½ teaspoon chia seeds
  • ½ teaspoon flax seeds
  • 1 cup fresh baby spinach

INSTRUCTIONS

Place all ingredients in the blender and blend for several minutes until very smooth.
Pour into a glass and drink up. Enjoy!

Nine foods that help to reduce high blood pressure AND CHOLESTEROL 💔

heart healthIf you are one of the more than 75 million Americans with high blood pressure, you won’t necessarily end up on medication. Lifestyle changes – like what you eat – make a big difference. Here are nine foods that have been proven to reduce blood pressure and improve heart health, according to clinical research. BONUS: they taste great!

🍌1. Potassium-Rich Foods

Foods that are high in potassium, such as spinach and bananas, have been shown in studies to reduce blood pressure. Potassium helps the kidneys flush sodium out of our systems, which in turn, can cause our blood pressure to decrease.

Some other high-potassium foods to try: sweet potatoes, avocados, swiss chard, and white beans. Try a smoothie with banana, spinach and avocado for a potassium-rich breakfast or snack!

🍣2. Fatty Fish

Studies have shown that eating omega-3-rich fish, like salmon or mackerel, or tak-ing fish oil pills, can decrease blood pressure and prevent the onset of hyperten-sion. When shopping for salmon, always opt for wild when possible to avoid con-taminants and pollutants that can be present in farm-raised fish. Try roasting it in the oven and topping it with an herb-filled pesto!

3. Beets

Beets pack quite a nutritional punch—they help reduce blood pressure, have anti-inflammatory properties, and have even been found in studies to improve athletic performance. Beets are high in nitrates, which are converted to nitric oxide once digested. Nitric Oxide helps blood vessels dilate, which in turn reduces blood pres-sure. Try roasting beets and adding them to salads, adding them to juices, or try this raw beet carpaccio.

4. Pomegranate

A 2017 meta-ANALYSIS of 8 clinical studies determined that pomegranate juice had a significant impact on blood pressure. Try adding frozen pomegranate seeds to your smoothie, or sprinkle fresh seeds on yogurt or salads. If opting for pome-granate juice, be sure to choose one with no added sugar.

🍒5. Berries

You’ve probably heard by now that berries contain powerful antioxidants, but did you know they have also been shown to decrease blood pressure and relax the ar-teries? Anthocyanins, the compound that give blueberries their blue color, may have blood pressure reducing properties according to recent studies. Frozen wild blueberries are easy to keep on hand to add to smoothies, or try slicing up fresh berries on yogurt, granola, or salads.

6. Olive Oil

Healthy fats are an important part of a heart-healthy diet, and olive oil may be one of the most powerful foods in the world when it comes to health and longevity. Ol-ive oil is packed with antioxidants and polyphenols that have various health bene-fits, including the reduction of blood pressure. Cooking veggies with olive oil also allows our bodies to absorb fat-soluble vitamins K, A, D and E. When shopping for olive oil, quality is important. Olive oils on the market are often heated or diluted, which causes them to lose their potent polyphenols—always opt for a quality Ex-tra-Virgin Olive Oil for maximum health benefits.

7. Pistachios

Not only are they a delicious high-protein, high-fiber snack that will keep you full, but in several studies exploring the impact of nuts on blood pressure, pistachios were the clear winner. Eat them as a snack, or try adding them to salads or pestos.

8. Flaxseeds

Several studies have shown that flaxseeds are a powerful superfood when it comes to reducing hypertension. They contain, α-linolenic acid, an essential omega-3 fat-ty acid, which has been found to reduce blood pressure, improve cardiovascular health, and reduce stroke risk. Keep flaxseeds in your fridge to prevent them from going rancid, and sprinkle them in salads, smoothies, or baked goods.

🍫9. Dark Chocolate

Good news for chocolate lovers! Dark chocolate is rich in antioxidants and poly-phenols, and has been shown in some studies to reduce blood pressure. Dark chocolate has also been shown to reduce LDL cholesterol, making it a heart-healthy snack. Stick to smaller amounts, and choose a dark chocolate that has at least 70% cocoa content.

If it feels overwhelming to get all of these foods on your plate, start by ditching the processed, pre-packaged snacks, which can contain whopping amounts of sodi-um. Instead, keep whole foods like blueberries, pomegranate seeds, spinach and flaxseeds in the fridge to throw into a salad for a quick meal. Add some extra-virgin olive oil and lemon juice and you’ve got a heart-healthy and delicious meal in under 10 minutes!

Many of these ingredience can also be thrown into the blender for a smoothy packed with a heart healthy punch! and will support YOUR HIGH BLOOD PRES-SURE AND CHOLESTEROL.

Moroccan Salmon

Watch the Video here

printer iconSERVES:  6 to 8
PREP TIME:  30 minutes
COOKING TIME:  25 minutes

INGREDIENTS

You can use any fish, but I love Atlantic salmon.

  • 6 to 8 fish fillets, approximately 6 oz each
  • a bunch of fresh parsley. I use flat leaf, but Italian or any variety will do.
  • a bunch of fresh cilantro
  • 4 to 6 ripe tomatoes, sliced thinly.  I use vine ripe tomatoes.
  • 4 to 6 peppers of any colour, roasted, or a glass jar of roasted peppers, sliced thinly
  • 4 lemons
  • 4 to 6 finely chopped or grated garlic cloves
  • 2 to 3 heaping TBSP paprika
  • 2 to 3 heaping tsp cumin
  • ⅓ cup olive oil
  • salt and pepper to taste

INSTRUCTIONS

  1. Preheat oven to 375ºF, and place a rack in the centre of the oven.
  2. In a low profile roasting pan (I use glass), cover the bottom with a good layer of the sliced tomatoes.
  3. Then lay the sliced peppers on top.
  4. Sprinkle some of your finely chopped garlic, salt and pepper over the bed of vegetables.
  5. In a small bowl or a 1 cup measuring cup, mix together the olive oil, juice of ½ to 1 lemon, remaining chopped garlic, the paprika, cumin, salt and pepper.  (I taste to know if I need more of any ingredients.)
  6. Mix well to form a thick paste texture.
  7. Clean the parsley and cilantro.  Remove large stems and finely chop.  I use maybe half of the bunch.  It’s up to you how much you want to use.
  8. Sprinkle about half of the parsley and cilantro over the bed of vegetables.
  9. Drizzle about half of your paste mixture over the herbs.
  10. Lay the fish, skin-side down, covering the surface of the vegetables.
  11. Sprinkle the remaining fresh herbs over the fish.
  12. Pour the remaining amount of your paste mixture. If you have too much paste mixture, don’t use it all.
  13. Sprinkle some salt and pepper over everything.
  14. Remove the skin and seeds from the 3 remaining lemons, slice into thin rounds, and place on top for garnish.
  15. Cover pan with foil and cook for about 20 minutes.
  16. Remove foil and cook about 5 minutes more.  Check for doneness.

If you have reserved oil lemon paste, store in fridge or freezer.  It can be used as a great salad dressing or marinade.

 


A Comfort Food From Childhood

When I think of Moroccan Fish, it brings me back to my childhood.

Every Friday my mom would make her version of Moroccan fish among a multi-course Friday sabbath dinner. My mom Esther was born in Rabat Morocco, and later moved as a young teen to Israel. When I was young in Montreal, the city my family immigrated to, she worked full time in a beauty parlor, and prepared every week a sabbath dinner with various fresh salads, sweet hand-made Challah bread, and a rich smelling variety of other dishes, including Moroccan fish. The smells would fill our home from the day before, but the memory of the fish cooking is imprinted not only in my memory, but in my soul.

Moroccan-fish

The smell of fish simmering in the citrus from the lemons, fresh herbs, garlic, roasting peppers, tomatoes, and all the spices would fill all my senses, pouring through our home and into the entire neighborhood as a comforting wave of home, family and tradition.

Home is a multi-sensory thing! Family, variety, richness, diversity all involve more than one dimension. And because this salmon recipe is so sensually stimulating it reminds me on every level of home.

One of my fondest memories is when my mom came to my home in Toronto, to visit.  My mom always was very rigid in her thinking, her way of living, and how everything had to be done in life, including her cooking.  She wasn’t happy when being challenged.  I never was taught how to  cook or manage in a kitchen growing up, as my mom wasn’t willing, or able to accept people’s individuality, differences of approach, or the idea of things not happening exactly her way, or the way she felt is right.

So here I was one Friday helping her in my home prepare the Friday night meal.  I asked her if it’s okay I added a few more ingredients to her fish. I just had a feeling, a knowing perhaps, that they would really enhance the flavour, and add so much to the finished dish. As usual, her response was very strong!

Well, this time I found a window of opportunity when she left the kitchen, and with a sense of guilty excitement I took the liberty to tweak her dish! Voila, my specialty Moroccan Salmon, the champion of my life, was born! At dinner my mom raved about her wonderful fish, all I did was smile and my soul did a happy dance!

Little did I know how important this dish would become to my survival.

You see, years later my opioid addiction had taken its toll. Any addiction, especially long term, to drugs or alcohol will likely cause some kind of cognitive impairment like memory loss, the inability to perform skills, or remember things. In most cases, these losses of cognitive abilities can be restored through a number of things including of course, healthy foods. Foods with omega-3 can aid and restore brain function.

Now lucky for me that salmon is one of the most nutritious foods on the planet! Proper nutrition really helped my healing process. Nutrients supplied my body with energy, providing substances to build and keep my organs healthy, fighting off infection while my wonderful cells adjusted to a new way of being alive. Without knowing it, what was a comfort food on the spiritual level had become a healing food even on the physical.

This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It’s also tasty, versatile and widely available, which is why this dish is the champion food for anyone on an addiction recovery journey.

Enjoy!

 

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