Wellness Wednesday Recipes - June 2017 | Ed 1

Spicy n’ Peppery Tumeric Pork Chops

By Tammy LeBoss | thefitprofoodie.com

Copyright: evgenyb / 123RF Stock Photo

Tumeric has been used for thousands of years in Asia and India as a delicious spice, and as a medicinal herb in Chinese medicine.  It’s what gives curry dishes its deep, bright yellow color. This earthy, peppery-flavored spice may also hold the potential for fighting inflammation. It contains curcumin which is the active, beneficial ingredient that when combined with black pepper, enhances its absorption and efficacy. Recently studies have also shown its blood sugar-lowering effects, thus reducing the amount of insulin released after meals. For some, snacking less, eating fewer carbs, and adding turmeric into their diets, may also aid in fat loss.

Tumeric pork chops, grilled or pan-fried is a sweet, tangy dish to try at your next summer BBQ. This dish has complex flavors but is simple to prepare. The sauce is not only gluten and paleo-free, it’s also very versatile.  It can be used as a marinade or a dipping sauce over pork, chicken, beef, or seafood. This is the type of recipe you’ll want to make often, and to have readily available in the fridge for those ‘on-the-go’ days.

Pro Tip: For maximizing the power of turmeric, combine with black pepper in savory recipes, smoothies, and tonics.

This recipe uses lean pork, serves 4 and total cooking time is only 30 minutes. Here’s what you’ll need:

• 2-4 garlic cloves
• 2 tablespoons freshly squeezed lime juice
• 1 tablespoon fish sauce
• 1 small jalapeno or chili pepper roughly chopped (optional)
• A handful of cilantro leaves
• 1-2 teaspoon turmeric powder, plus more to season pork
• 4 boneless pork cutlets or thin pork chops
• 1 tablespoon coconut oil
• 1 shallot, finely chopped
• A drizzle of honey (optional)
• pinch sea salt for seasoning
• Black pepper to your taste

Combine the coconut oil, garlic, lime juice, fish sauce, jalapeno or chili (optional), turmeric, and the cilantro in a blender. Blend the mixture into a smooth sauce. Use half of sauce as a marinade, reserving other half to pour over pork later.

Place pork in a zip lock bag. Use a meat mallet to flatten and tenderize the pork. Add sauce and marinate for an hour or two. Place in fridge until ready to cook. Remove and lightly season the pork with salt, black pepper and turmeric. In a skillet, saute shallots in heated coconut oil. Add the pork. Cook the pork 2-3 minutes on each side until lightly browned. Pour remaining sauce over chops. Serve with sautéed veggies as a low-carb option, over a serving size of garlic rice, or with a side of roasted potatoes. Garnish with cilantro, and enjoy adding the delicious, potential health benefits of turmeric to your meals! Share this recipe with your clients and friends, stay in the game and never stop learning!

Recipe by: Tammy@thefitprofoodie.com

Wellness Wednesday Recipes - May 2017 | Ed 1

Summertime Beet the Heat Recipe

By Tammy LeBoss | thefitprofoodie.com

Roasted Beet Hummus Recipe

Eating this powerful anti-oxidant root supports your liver, fights inflammation and cancer. It’s on the list of ‘most recommended vegetable’ lists. Beet roots are not only sweet and earthy, but also pack a powerhouse punch of nutrients that can improve our health in many ways. According to nutritional doctors such as John Douillard, author of The 3-Season Diet, consuming fruits and veggies which are in season, we may optimize on our nutrient absorption. This summer, eat the colors of the rainbow. Go for crimson red beets for supporting and detoxing the liver. The benefits of eating beets include the following:

Liver detoxification and support
Pigments in beets support our bodies’ detoxification processes, and helps to purify the blood and liver.

Boosts Stamina
Need a boost to make it through your next workout? Drinking beet juice prior to exercise may reduce the oxygen cost of low-intensity exercise, as well as enhance tolerance to high-intensity exercise.

Fights Inflammation
Beet contain nutrients that helps protects cells, proteins, and enzymes from environmental stress. It's also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.

Rich in nutrients and fiber
Beets are high in immune-boosting vitamin C, fiber, and essential minerals such as potassium which is essential for healthy nerve and muscle function; they’re also rich in manganese which is supports healthy bones, liver, kidneys, and pancreas functions.

Lowers Blood Pressure
Drinking beet juice has been shown to lower blood pressure as well as improve blood flow.

Reduces risk for cancer
Research says, the powerful phytonutrients that give beets their deep crimson color may help to ward off various forms of cancers, including pancreatic, breast and prostate.

This beet hummus recipe is so simple and the end result is as vibrant as it is delicious. Serve with crudités, mixed veggies or gluten-free crackers. You may also use tri-colored carrots, cauliflower and/or celery to enhance flavors. Top with a good quality olive oil, Herbes de Provence and/or pine nuts. This makes one generous sized bowl for dipping and sharing.

Ingredients:

• 1.5 cup red beets
• 1 15oz. can of organic chick peas drained and rinsed
• 4 cloves garlic, skin on
• 4 cloves garlic, peeled & minced
• 4 Tbsp. fresh lemon juice
• ⅓ cup Tahini
• ¼ cup olive oil, reserve more for roasting garlic & beets
• ¼ cup water
• 1 tsp each of sea salt & pepper to taste
• 1 Tbsp. Herbes de Provence seasoning
• 1 Tbsp. good quality olive oil

Preparation:
Pre-heat oven to 400°. In a small bowl using your olive oil sprayer, coat the beets and skin-on garlic and toss with a pinch of salt and pepper. Place on a small baking sheet and roast in the oven for 35-40 minutes until the beets are fork tender. Remove from oven and set aside. Using your blender, add the chick peas, and all the ingredients and blend until smooth. If consistency is too thick, add a little more water to the blender.

Chill the mixture in the refrigerator and when ready, scoop into the prettiest bowl, and garnish with pine nuts, olive oil and Herbes de Provence seasoning. Take eating the colors of the rainbow to the next level, eating the way nature intended. Learn more about liver health, inflammation-fighting foods and nutritional coaching today. Both your liver and your clients will thank you for it!

Recipe by: Tammy@thefitprofoodie.com

Wellness Wednesday Recipes - May 2017 | Ed 1

7 Things You’ll Want to Know About Chia Seeds

By Tammy LeBoss | thefitprofoodie.com

Chia Seed Pudding Recipe

Are you like so many others who are on-the-go and looking for an easy breakfast recipe? Why not consume foods that could help combat inflammation and prevent cancer? We’ve got quick and easy recipe solution for your active lifestyle, using the power of chia seeds.

But first, let’s learn more about this powerful superfood. Did you know that chia seed is rich in omega-3 and omega-6 fatty acids which may help lower the risk of heart disease as well as balance thyroid hormones? They are black in color and have a mild, nutty flavor. You’ll want to learn more about the many benefits of eating chia seeds which include:

1. Chia seeds may also play a role in breast cancer prevention. Research has shown that chia seeds have a stabilizing effect on insulin resistance, helping in the prevention of Type 2 diabetes.
2. The essential fatty acids or EFAs, in chia seeds may play a role in protecting the human brain and heart.
3. It's believed that fatty acids can help improve the function of the thyroid gland, affecting our metabolism.
4. Research on chia seed has found its oil may reduce the replication of cancer cells. Chia seeds contain lignans which are believed to help reduce the risk of hormone-related cancers like breast cancer, prostate cancer, endometrial cancer, thyroid cancer, and ovarian cancer.
5. Chia is an ancient superfood that is very similar to flax but without the possible estrogenic effects. It is a just as good source of EFAs, so it can also do wonders for your skin and health.
6. Chia seeds contain 2 times the protein of any other seed or grain, 5 times the calcium of milk, 2 times the amount of potassium as bananas, and 3 times more iron than spinach!
7. Chia seeds can be eaten raw, added to yogurt, oatmeal, salads and smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.

Chia seed pudding is a simple and delicious way to easily get the benefits of chia seeds. It takes minutes to make and contains enough protein and nutrients to be a quick, on-the-go breakfast, snack or healthy dessert alternative.

Top with raw nuts, fresh fruit, pumpkin or hemp seeds, bee pollen, or even chocolate shavings for breakfast or a delicious low-sugar dessert. This recipe takes 5 minutes of prep time and yields 4 servings.

Ingredients, go organic when possible:

• 2 cups coconut or almond milk
• 1/2 cup chia seeds
• 1/2 teaspoon alcohol-free vanilla extract
• 1/4 cup or less maple syrup (or sub with honey, stevia or coconut sugar)
• Optional: 1/4 tsp. cinnamon powder
• Optional: ¼ tsp. cardamom

Instructions:

1. For a blended, smooth version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
2. For whole chia seed version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.

Pour mixture into a jar or glass container, cover and place in the refrigerator for 20 minutes, or overnight to let gel. Leave in the fridge for as long as you want. The pudding will get thicker as time goes by. Make this at night to have ready as a fast breakfast the next day, or enjoy as a snack in between meals or workouts. Choose the right fat for fuel. Ditch the ice cream, and pre-make a healthier substitute in the morning to be enjoyed as a cooling dessert at night.

Recipe by: Tammy@thefitprofoodie.com