Malika’s Eat Of The Week: Beets

Beets 1

Beeeeeets! I just love this purple root vegetable. ūüėČ I’m sure by now you know that beets are good for you. They’re definitely having a moment in the food world right now. Which is fine by me, I love to put them on everything. I like to grate them or spirilize them and eat them raw on salads or in rice bowls. I also enjoy roasting them in the oven and putting them in salads with goat cheese and other veggies. I have used them to make beet, celery and carrot juice on my juice cleanse. I even made a beet root hummus recently….It was divine. ūüėČ

Beeets

 There are many reasons to include this vegetable in your diet. They contain a unique source of phytonutrients that help provide antioxidants as well as anti-inflammatory, and detoxification support! Beets have also been found in studies to offer protection against coronary artery disease and stroke; lower cholesterol levels within the body, and have anti-aging effects. They also contain vitamin-c, potassium, iron, manganese and copper. Last but not least they are high in fibre, and low in calories. Here are a few recipes including beets: beet and goat cheese salad and  my macrobiotic buddha bowl.

Beet Hummus

By | Apr 20th, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat Of The Week: Bananas

Bananas

I think most people like bananas. They’re such a sweet and simple food. My son could eat bananas every day! ūüôā The funny thing about bananas is that a lot of people don’t actually know that they are best eaten when they are fully ripe. A few years ago, I didn’t know that yellow bananas are not ripe. I thought green bananas were unripe….. The truth is your bananas need to be covered in brown spots to be fully ripe and easily digested. ¬† If you eat unripe bananas they can cause gas, bloating, upset stomach and even constipation. So make sure your bananas are nice and spotty so you can reap all of the health benefits and avoid the stomach upset. ūüėČ

Banana

One of the main reasons I love banana is that they add a natural sweetness to my baking and smoothies. They’re also a great snack that you can grab and eat on the go. Food Matters has a list of 25 reasons why you should eat this wonderful fruit. Here are my favourite health reasons to include this tropical fruit in your diet. If you suffer from PMS, eating a banana can¬†improve your mood and reduce symptoms by regulating your blood sugar. They are also rich in pectin which aids in digestion and helps to gently chelate toxins and heavy metals from the body! If you suffer from heartburn, acid reflux or GERD eat a banana as they can neutralize the acids in your stomach. You can also use bananas for eliminating skin issues like warts, ¬†by placing the inside of a piece of banana peel against the wart and taping it in place. If you are prone to muscle cramps eating bananas can help due to their high potassium content. ¬†Bananas are also full of iron, which is great everyone but especially for folks with anemia. So what are you going to make with bananas? Here are a few recipes that include ripe bananas: banana and raspberry ice cream,¬†gluten free carrot and arisen muffins¬†and buckwheat banana pancakes.

xx Malika

Smoothie bowl

By | Apr 13th, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat Of The Week: Sprouts

Sprouts

Happy Easter Weekend Peeps! ūüėČ It has turned into a beautiful day outside after the all the rain showers. I can’t believe I have waited this long to choose sprouts as my eat of the week! ūüėČ My blog is dedicated to them after all….. Everything’s better sprouted. I have always loved sprouts, even as a kid. My favourite kind is alfalfa. Some people grow their own sprouts at home. I believe you need to have a bit of a green thumb for that…..which I definitely don’t have. I will just have to keep buying them from my local health food store, and I’m ok with that. I put sprouts on almost anything and everything. I love them on salads, in sandwiches or just placed on top of any of my rice buddha bowls. They add a nice little extra nutrient boost to any meal. ūüôā

Eatmore Sprouts

It is estimated that sprouts have 100 times more enzymes than uncooked fruits and vegetables. Enzymes are types of proteins that act as catalysts for all your body‚Äôs functions. They help extract vitamins, minerals, amino acids, and essential fatty acids from the foods you eat to ensure that your body has the nutritional building blocks of life. When a food is sprouted it increases its nutritional value dramatically. When you sprout¬†beans, nuts, seeds, or grains you increase the quality of the protein, the fibre content and the vitamin content.¬†During the sprouting process,¬†minerals bind to protein in the seed, grain, nut, or bean, making them more useable in the body.¬† This is true of alkaline minerals like calcium and magnesium. When you buy sprouts you are also supporting local business’s! ¬†There are many reasons to include sprouts in your diet but maybe the most important one is that they are alkalizing to your body, and having an acidic environment in your body leads to all kinds of health issues and disease. So get some sprouts and put them on everything. ūüėČ

xx Malika

 

Sprouts on dinner

By | Apr 4th, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat of The Week: Walnuts

Walnuts

I thought it was time to include nuts into my healthy Eat of The Week! I love nuts, my favourite nuts are¬†almonds. That being said, most nuts are super healthy and should be included in your diet. I do want to mention that the¬†quality of the nuts you consume is important. Look for nuts that are organic and raw, you don’t want to buy nuts that have been: irradiated, pasteurized, or coated in salt!

walnuts ariel shot

Walnuts have so many health benefits that I thought I should share them with you. They¬†contain a number of neuroprotective compounds, including vitamin E, folate,¬†melatonin,¬†omega-3¬†fats, and antioxidants. Study’s¬†show that walnut consumption may support brain health.¬†One quarter cup of walnuts provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper and manganese! Amazing. ¬†Studies show that walnuts may also help reduce the risk of prostate cancer and breast cancer. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumours.¬†Walnuts also contain the¬†amino acid l-arginine, which offers multiple vascular benefits to people with heart disease.¬†Walnuts contain several powerful antioxidants that are found in very few foods. They also are a good source of protein and fibre.

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¬†I know that walnuts have sort of a¬†bitter aftertaste, but if you include them in a healthy homemade trail mix you can reap the healthy benefits and help disguise the taste. I have found them much more enjoyable when I toss them into my favourite salad with a nice dressing. So what are you waiting for…..give them a try. ūüėČ

xx Malika

By | Mar 28th, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat of The Week: Radishes

Radish love

¬†This week I chose radishes for my eat of the week, if you are not including these cuties in your diet now, hopefully you will be after I tell you how healthy they are. ūüėČ I must say that up until the last 6 months, I had never given radishes a second thought. I definitely didn’t eat them or have any idea how healthy they were. Radishes are a root vegetable that resembles beets or turnips in appearance and texture. They are not a mild or sweet vegetable though, I would describe their¬†flavour as spicy and crunchy, with a little¬†after bite . They are a part of the mustard family and can be eaten raw or cooked. I prefer them raw, I love using my vegetable spiralizer to make long ribbons out of them to add to salads.

Radishes have quite a few health benefits, for one they¬†are a natural cleansing agent for the digestive system, helping you to break down and eliminate stagnant food and toxins built up in your body. They also contain vitamin C, phytonutrients, fiber, vitamins and minerals. Radishes are great for having a calming effect on the digestive system and can help relieve bloating and indigestion. ūüėČ They are also thought to eliminate toxins, Eastern and Ayurvedic healing practices use radishes for¬†effective toxin-purging, they are believed to help break down and eliminate toxins and cancer-causing free radicals in your body.

Radish Ribbons

So if you don’t already love radishes, I hope you give these little red veggies another chance. I promise they will grow on you. They add a nice extra dimension to any salad. ¬†The salad below is mixed greens, beets, radish, hemp seeds and pistachios. ūüôā

xx Malika

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By | Mar 21st, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat of The Week: Dragon Fruit

dragon fruit

Happy Saturday! This week my eat of the week is Dragon Fruit! I know that this fruit doesn’t grow here in Canada so it is definitely not in season or local but it’s just so beautiful and sweet. ūüėČ The formal name for dragon fruit is pitaya, this¬†fruit comes¬†from a¬†specific¬†cactus plant which¬†grows mostly in Asia and Central America. The tasty white meet is mild and sweet and reminds me a bit of a kiwi fruit.

This wonderful fruit is high in vitamin C and contains lots of dietary fibre. Dragon fruit also contains a small amount of healthy fat and protein, due to the consumption of their little black seeds. When you eat a fruit like a plum or a peach, you remove the seed (pit) and don’t get the same health benefits. Dragon fruit and kiwis are a few fruits that it is impossible to not eat the seeds, there are literally thousands of seeds in each dragon fruit.

sweet dragon fruit

There is also a high vitamin and mineral content in dragon fruit, ranging from Vitamin‚Äôs C, B1, B2, B3, as well as calcium, phosphorous, iron, protein, and niacin, ¬†making it a great way to improve the functioning of your immune system. Your immune system starts in your digestive tract and dragon fruit are a great way to support a healthy GI tract. Getting the proper amount of vitamins and minerals in your diet helps prevent you from getting sick . As well, antioxidants (which dragon fruit is loaded with), can help fight off bacteria and viruses in your¬†body. The 80% water content of dragon fruit will also help flush out stagnant toxins, which may help fight disease or illness. So if you havn’t tried this magical fruit yet,¬†I think I just gave you enough reasons to give it a try. ūüėČ

xx Malika

dragonfruit

By | Mar 14th, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat of The Week: Hemp Seeds

Hemp seeds love

This week I chose hemp seeds as my eat of the week. Have you tried these superfood seeds yet?! If not, I highly recommend them. There is some confusion with people who don’t know that there is a hug difference between hemp seeds and marijuana. ¬†Hemp and marijuana come from the same plant but from different varieties. Eating the seeds from hemp plants will not make you feel high, where as smoking the bud flowers from the cannabis variety will.

Hemp seeds

There are quite a few health reasons to include this super seed into your diet. They are high in protein and are one of the most easily¬†digestible plant forms of protein. They may help plower cholesterol, boost immunity and increaser your metabolic rate. They are also know to help speed up muscle recovery after a workout and reduce symptoms of PMS.¬†Hemp is also a complete source of amino acids and essential fatty acids, with over 80% EFAs. They contains all 21 amino acids including 9 essential amino acids! These little seeds have a nice nutty flavour, you can throw them on top of any salad or meal to boost your nutrient intake. ūüôā Here is a recipe for hemp seed salad dressing. ¬† Go out a get your self some hemp seeds today!

xx Malika

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By | Mar 8th, 2015|Eat of the week, Uncategorized|0 Comments

malika’s eat of the week: Microgreens

Microgreens in bowl

 This weeks eat of the week pick is one of my favourite super foods! What are microgreens? Microgreens are the immature edible leaves and stems of herbs and vegetable seeds. The most common seeds used for micro greens are: kale, arugula, beet greens, onions, radish greens, watercress, chard, bok choy, cilantro, basil, chervil, parsley and chives. Microgreens taste even stronger then their counterpart herb or vegetable. If you are wondering what the difference is between sprouts and micro greens, sprouts are seeds that are germinated in water and harvested after 4-6 days and you eat the stem as well as the seed. Microgreens are grown in soil and are usually harvested at 1-2 weeks of maturity, you only cosume the stem, not the seed.

microgreens

These cute little superfood plants are full¬†of vitamins and minerals and can have from 4 to 40 times¬†the nutritional content of their plant‚Äôs mature counterpart. Scientists researched microgreens to see just how much more nutrients they have and here are the findings:¬†cilantro showed 3 times more beta-carotene and red cabbage showed almost 40 times greater vitamin E and 6 times more vitamin C. Each type of microgreen has its own health benefits, dark green leafy vegetables such as kale and chard¬†when eaten as microgreens are¬†high in lutein and zeaxanthin. ¬†If you haven’t discovered micro greens yet, I would highly recommend them, you can find them at most health food stores. You can add them to your salads or put them on¬†top of any meal. I personally like them on top of my fried eggs.

xx Malika

Millet Salad

By | Mar 1st, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat of the Week: Cauliflower

Purple cauliflower 2

Do you like cauliflower? As a kid I can defiantly say that I was not a big fan of this vegetable.¬†Cauliflower is a member of the cruciferous family of vegetables, it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals. There are so many ways to prepare it, if you think you don’t like cauliflower try cooking it in a new way, it might surprise you. I tried making “caulifriedrice” a few years ago and it was delicious. It’s super easy to make,¬†just grate the cauliflower, ¬†saut√© it in a pan with butter and garlic and season with¬†herbs. The texture and flavour is amazing. ūüôā

Studies have shown that this little veggie has lots of health benefits, like fighting cancer!¬†Cauliflower¬†contains sulforaphane, a compound that has been shown to kill cancer stem cells and slow tumour growth. It can also help your heart health, sulforaphane in cauliflower has been found to significantly improve blood pressure and kidney function. Cauliflower is also anti-inflammatory, it¬†contains anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that can¬†help prevent the inflammatory responses in your body.¬†¬†Cauliflower is also a great source for dietary fibre, which we could all use a little extra of…..right?! ūüėČ

I usually I buy white cauliflower but this purple variety looked so pretty I decided to give it a try. Both varieties have similar nutritional value, however, purple cauliflower has a few extra nutritional benefits. The purple colour is due to the presence of flavonoid compounds, which can help to regulate your blood lipid sugar levels and body weight, as well as help to lower your cancer risk. Additionally, purple cauliflower contains a compound called glucoraphanin, which is also found in broccoli. In your body, glucoraphanin is converted to compounds with anticancer properties! So if you are not already a cauliflower fan, I recommend you give this veggie and second chance. I will post a cauliflower recipe tomorrow.

xx Malika

cauliflower

By | Feb 21st, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat Of The Week: Quinoa

Quinoa

I’m sure by now you have all heard of the wonderful seed, quinoa. ūüôā I’m pretty sure most of you have probably tried it as well, you can find it at most grocery stores as well as on many restaurant menus! Quinoa is a great choice for people who can’t eat gluten, it’s quick and easy to make and it’s super healthy. Quinoa is a spanish word and this seed is harvested mostly in South America.¬†Quinoa seeds contain essential amino acids¬†like¬†lysine¬†and small amounts of calcium, phosphorus, and iron. Quinoa is also a source of complete protein, although the protein content is not as high as beans it is very high for a seed/cereal. Nutritionist are calling it a “superfood” which makes it a food that I want in my diet! ūüôā ¬†Quinoa also contains¬†B vitamins,¬†thiamine,¬†riboflavin,¬†vitamin B6, and¬†folate¬†and is rich¬†in¬†magnesium and¬†zinc.

Raw quinoa

I eat quinoa at least once a week! I usually cook it and then season it with coconut aminos or bragg’s and nutritional yeast and serve it as a side to my tofu and veggies. It has a bit of a nutty flavour which I love, I actually preferrer it to rice. It only takes 15 minutes to cook and it blends well into almost any salad. If I make extra I usually end up building my salads on top of cold quinoa as the base of the bowl. That is what I did with this¬†browned cauliflower quinoa and pomegranate salad.¬†¬†I will try to post another quinoa recipe recipe¬†this week, until then happy cooking!

xx Malika

Cauliflower and quinoa salad

By | Feb 15th, 2015|Eat of the week, Uncategorized|1 Comment