Cleansing and Healthy Vegan Soups

Vegan soups are the healthiest as they are free of bad fats, low sodium and very nourishing to the body. Here is a collection of delicious  recipes for soups that are perfect to eat in the coming months because they are both cleansing and replenishing at the same time.

As is true of all recipes presented in this blog it is recommended that you scan the ingredients to make sure that it is compatible with the particular diet that you were prescribed.

Butternut Red Pepper Soup

Serves 6.

1 tablespoon extra-virgin olive oil

1 large organic butternut squash, peeled and cubed

1 large organic onion, diced

2 organic celery stalks, diced

2 organic garlic loves, minced

2 roasted organic red peppers

1 tablespoon organic fresh thyme

¼ teaspoon crushed red pepper flakes

1 teaspoon of kosher salt

7 cups low sodium vegetable broth

Cracked black pepper

Heat oil in large pot and sauté the onions, celery and butternut squash until tender.  Add the garlic and roasted red pepper and stir.  Add thyme, red pepper flakes, salt and vegetable broth and bring to a boil. Reduce heat and simmer until squash is soft; 45 minutes.

Serve in bowl garnished with a drizzle of the olive oil thyme sprig and a dash of cracked black pepper.

Carrot and Orange Soup

Serves 4

1 tablespoon olive oil

2 organic leeks, thinly sliced

6 organics carrots, sliced into coins

2 tablespoons curry powder

1 tablespoon grated lemon rind

1 cup organic orange juice, freshly squeezed

1 cup plain almond milk

2 cups vegetable stock

½ cup cashew nuts, roasted, chopped

Sprig of dill

Heat oil in saucepan over medium heat. Add leeks. Sauté for 5 minutes until golden. Add carrots, curry powder, lemon rind, organic orange juice and stock.

Bring to a boil. Simmer for 10 minutes. Let mixture cool.

Puree soup. Return soup to a clean saucepan. Add the almond milk.  Dish out into bowls with a sprig of dill and serve.

Cleansing Spicy Lentil soup

Serves 6.

2 tablespoons extra-virgin olive oil

1 teaspoon cumin seeds

1 teaspoon turmeric powder

2 dried chipotle peppers

1 medium organic red Spanish onion, diced

1 organic celery stalk diced

2 organic cloves garlic

1 organic carrot, diced

1 organic green pepper, diced

dash of sea salt

3 cups organic lentils, soaked

8 cups low-sodium, gluten-free vegetable broth

1 large organic tomato, diced

handful of cilantro

In large stock pot heat the olive oil and add cumin, turmeric, chipotles, onion, garlic, celery, carrot, pepper and a dash of salt. Saute until vegetables are soft.

Add in the lentils, broth and tomato and simmer until the lentils are tender. This usually takes at least sixty minutes.  Add salt and pepper to the soup to taste and serve with chopped fresh cilantro or green onions on top.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

 

Top Ten Superfoods for Weight Loss

Superfoods are considered to be superior to ordinary foods because of their high nutritional content and low fat content. These are the foods that have numerous phytonutrients and special compounds that can help promote weight loss.  However, as is true with all foods recommended to you for any purpose, make sure that it is on your allowed foods list in the Healthy & Active Metabolism program.  

1. Blue Green Algae

Blue Green Algae is a freeze-dried vegan product that is sold in capsules or a vial. It is harvested mostly from alpine lakes.

Blue Green Algae is a whole food. It contains the amino acid-profile of a complete protein and yet it is a vegan source. It balances blood sugar, lowers blood sugar and promotes intestinal regularity. This makes it ideal for dieters because they get all of the nutritional support that they need to sustain them for hours simply by taking a few capsules or drops.

2.   Eggs

Eggs are an amazing superfood for dieters. Each one has only 70 calories and is filled with nutrients such as vitamin E, calcium, B vitamins, zinc, iron, selenium, phosphorus, and iodine. In combination, these vitamins and mineral work together in your body to build a robust immune system, powerful bones, and strong muscles, while improving brain function and the health of your eyes. They also thyroid gland, which helps regulate metabolism and affects weight, needs iodine in order to function properly.

By providing the protein your body needs, people who eat them and then increase their activity through passive or active methods of exercising will boost their metabolic rate. In this way, eggs can help you lose weight in more than one way as well as provide building blocks for more muscle.

3.  Turkey

sliced roast turkey

Although 2 ounces of turkey contains only 110 calories, it is packed with phosphorus, selenium, B vitamins (including B6 and niacin), and zinc. Iron is important in red blood cell formation. Having low levels of iron can lower your energy levels and make you less likely to exercise. Selenium can improve the way your thyroid works and also works as an antioxidant. In addition to vitamins and minerals, turkey also contains omega-3 fatty acids, which are good fats.

You can eat turkey hot, cold or in a curry made with health enhancing vegetables and turmeric based curry.

4. Chilies

Chili is actually a term for any pepper that contains the compound capsaicin. Peppers, such as the cayenne, the jalapeno, and the habanero, all taste hot because of the capsaicin in them. However, it is also the reason chilies have weight loss and medicinal benefits.

Chilies reduce appetite, balance blood sugar and reduce the muscle and joint pain that could interfere with exercising.

Eating ½ - 1 teaspoon of cayenne pepper each day can help you lose weight. For a kick to get you awake in the morning, mix together 2 cups tomato juice, ¼ cup lime juice, 1 cup orange juice, 4 dashes Tabasco sauce, and 2 level teaspoons of cayenne pepper. Pour in a glass and store the extra in the refrigerator.

5. Cinnamon

Cinnamon contains 11 vitamins and minerals. One teaspoon is a significant source of manganese and calcium. It can decrease the amount of LDL and triglycerides in the blood stream, which leads to a reduction in the overall blood stream cholesterol levels. It also will help you lower your blood pressure and decrease your risk heart problems.

Cinnamon can also help with regulating blood glucose levels by increasing muscle mass. Muscle tissue helps prevent the ups and downs during times of fasting and the times right after eating. Although this is beneficial for people with diabetes, it is also good for those who want to lose weight. It prevents cravings and decreases feelings of hunger.

In the morning, prepare your plain oatmeal and add ½ teaspoon cinnamon and 1 teaspoon vanilla extract to it. Chop an apple or a banana and stir into it. Or add cinnamon and a sprinkle of sugar on top of your waffles instead of syrup. You can also add it to yogurt.

6. Dragon Fruit

Dragon Fruit is the fruit of a cactus and it is grown in Southeast Asia, Mexico, Central and South America, and Israel. Dragon Fruit is a beautiful large round rose-hip shaped fruit with a pink to red body and green and yellow tendrils on its side. When opened it reveals flesh studded with hundreds of very small seeds.  It is crunchy and tastes like a cross between a kiwi and a pear.

Dragon fruit is low in calories and offers numerous nutrients, including Vitamin C, phosphorus, calcium, and iron. fiber and antioxidants. The average Dragon Fruit contains about 15 grams of protein and 1 gram of fat. This makes it a very sustainable choice of dinner for dieters.

It is best cut in cubes and unearthed from the shell and served raw.

7. Rambutan

Rambutan comes from Indonesia and are like a large, apple-sized lychee covered with a skin with sharp brown spikes. They taste like a cross between a strawberry or a kiwi.

Rambutan is a vegan source of iron, supplying 40% of your daily needs as well as magnesium, manganese, potassium, zinc, vitamin A, riboflavin and thiamin. I tis excellent for weight loss as it is so rich in vitamin and minerals and yet so low in calories.  It is high in niacin which also good for increasing circulation and boosting the body’s ability to detoxify itself.

The Rambutan is best eaten raw and quickly as it does not keep for more than a week.

8. Watermelon

Watermelon contains about 92 percent water making it ideal for hydration. At the same time it is a diuretic that cleanses the body of fats and toxins. Watermelon is an excellent source of Vitamin C, A and betal-carotene.  It is also a concentrated source of lycopene, which has antioxidant properties.  It also helps relieve rheumatic pain that might be keeping you from exercising.

Watermelon can be eaten raw, frozen as a slush or as part of a smoothie.

9. Asparagus

Asparagus only has 4 calories per piece and is devoid of fat and cholesterol. It tastes salty but has almost no sodium. Asparagus spears are rich potassium, calcium, iron, fiber, folic acid (needed for healthy blood cells), thiamine, glutathione, vitamins A, C and K.  It is an excellent diuretic that can help you eliminate toxins from your body.

 It is tasty and you can eat a lot of it without gaining weight. You can eat it steamed, baked or broiled and you can serve it hot or cold.

10.  Cantaloupe

Cantaloupe is one of the best foods you can eat if you are insulin resistant. Women who eat cantaloupe have lower insulin resistance and thus are less likely to gain weight. This is also a hydrating fruit with plant of Vitamin C, Vitamin A and carotene.

Cantaloupe is best served raw and also delicious served up as a smoothie.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Top Ten Superfoods for Anti-Aging

It is true that you are what you eat and the foods on this Top Ten List are considered to be superfoods that are rich in nutrients, low in fat and have factors that contribute to cell repair and renewal.  Of course, when considering consuming any of these recommended foods it is a good idea to only chose those that fit in with your individualized Healthy & Active Metabolism Program.

1. Blueberries

Blueberries on the branch.

Blueberries contain a significant amount of vitamin K, manganese, vitamin C, and fiber. They also have omega-3 fatty acids. They can help your eyes and can heal ulcers. The antioxidants found in blueberries not only combat aging and stress factors in the body, but also reduce the risk of degenerative diseases and cancers.

One cup of blueberries has only 85 calories, and less than one gram of good fat. The fiber they contain improves bowel function and helps eliminate bowel residue. The phytochemicals they contain aid in weight loss and reduce inflammation.

Blueberries can be eaten raw, blended into smoothies, sprinkled on oatmeal or baked into muffins.

2.   Brazil Nuts

Brazil nuts contain selenium that aids in the production glutathione.  This anti-aging substance repairs all cell damage and slows down all aging processes in the body.  They are also high in protein which helps repair the connectivity of skin tissue cells and grow hair.

Just eating two nuts a day can help halt the process of aging. Add brazil nuts to any baking that you do.  Soaking the brazil nuts in water overnight helps make their nutrition more readily bioavailabe to the body.

3.  Green Tea

Green tea is one of the most powerful anti-aging foods known to man. Green tea contains the phytonutrients myricetin, epigallocatechin gallate (EGCG), and quercetin . They are the phytonutrients that work together in order to help your body burn fat by increasing its metabolism. These nutrients can also fight against the development of tumors and cancers.

The only thing to be careful about when drinking green tea is that it can prevent iron from being absorbed into your bloodstream. The best way to prevent this odd side-effect and ensure you are getting all the nutrients you need from you food is to drink green tea between meals as a pick-me-up or add a little lemon to it.

4.  Pomegranate

Pomegranates are a rich source of a strong antioxidant class known as punicalagins. Punicalagins breakdown into ellagic acid, the potent anti-oxidant found in raspberries, cranberries, and strawberries that also has strong antioxidant activity. The juice and seeds of this exotic tropical fruit are powerful enough to have a strong anti-inflammatory effect.

Pomegranate fruit is also high in vitamin C. One pomegranate provides about 40% of the daily requirement of this vitamin.. Minerals included in pomegranates include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper manganese, selenium and fluoride.

Pomegranate juice, without sugar, is a good substitute for eating the juicy seeds, which can be a time consuming process.

5.  Red Lentils

Red lentils are loaded with fiber and protein. Dietary fiber is found in foods that come from plant sources. It is important to get enough soluble and insoluble fiber each day, so you can have a healthy digestive system. Soluble fibers act as sponges and dissolve in water. They are broken down in the colon and help sweep intestinal debris away.

Diets that are high in fiber have been shown to help people lower their cholesterol and regulate their blood sugar levels.

Lentils are best cooked as a curry, sauce or a stew with other healthy vegetables and plenty of turmeric, which is also another anti-aging substance.

6.  Tomatoes

Lycopene, the pigment that makes tomatoes red, reduces their risk for cardiovascular disease, cancer and blindness. Lycopene is best absorbed through tomatoes that are cooked so it is a good idea to eat them stewed or as a sauce. 

Salsa is also a profoundly anti-aging food because the red peppers also add substantial amounts of disease-fighting Vitamin C to the mix of tomatoes. Onions and garlics add selenium, zinc and other important minerals to the food as well.

6. Squash

Bright orange squash is loaded with beta-carotene, which in turn converts to vitamin A in the body. This reduces the risks of cancers, cardiovascular disease and osteoporosis.  The lutein and lycopene found in produce also help protect the skin from sun damage and reduce wrinkling.

Squash is easily baked in the oven. It can be mashed like a potato and served cold and cubed in a salad.

7.  Broccoli

Broccoli and broccoli sprouts contain sulorphane which increases the production enzymes that help clar toxins from the body. The younger the broccoli is, the more of this anti-aging substance it contains. Broccoli also contains a substantial amount of calcium that is good for teeth, bones, skin and hair.

Broccoli is most nutritious if it is served raw and the broccoli sprouts are delicious served in a sandwich. If sprouts are eaten when they are about three days old they offer up about fifty times the protection of the mature stalks.

8.  Kale

Kale, and other leafy greens like Swiss chard are chock full of antioxidants including the carotenoids lutein and zeaxanthin. This antioxicant combination decreases the risk of macular-related vision degeneration and protects them from sun-induced damage.  Kale also promotes youthfulness by improving your cardiovascular health, boosting your immune system, fight cancer through hormone moderation, regulating blood sugar levels, and aiding in digestion.

Slightly steaming kale or braising makes it easier for the body to assimilate the healing carotenoids.

9.  Red Kidney Beans

Red kidney beans are one of the most nutritious of anti-aging foods.  They contain high levels of LDL cholesterol, which lowers the “bad cholesterol” that can cause heart disease.  Beans also contain anthocyanins and quercetins that fight free radical damage in the body.

Beans are of the most benefit if they are served in a salad or as part of a bean salad with red onions and apple cider vinegar.  Beans are also delicious and healthy served as part of a tomato stew.

10.  Acai Berry

The healing constituents of Acai are vitamins A, C, E, omega fatty acids, protein, iron, and fiber. Every 100 grams of Acai contains 1000 IU of Vitamin A as well as the minerals potassium, calcium, magnesium, copper and zinc.

Acai has ten times the antioxidant power of red grapes and twice that of blueberries. The free radical cancer fighter that is especially prominent in these berries is anthocyanin.

Another surprising nutritional fact about Acai is that it contains more protein than an egg as well as Omega 3, 6 and 9 fatty acids. It is a whole food.

You can find Acai juice quite easily in most grocery stores but be sure to check labels to make sure it is not “cut” too heavily with other juices such as grape or apple.

The most common Acai product available is the frozen pulp but once again be sure to read labels to make sure that there is no sugar added.  Acai should be the first ingredient on the label and not sugar or some other kind of fruit or additive.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.