I always get the winter blues, but this winter is just brutal! I’ve been snowed in too many days to handle 2 small children in a not so spacious home. My daughter’s school has been cancelled enough times to make me lose my mind, and I just really want to feel some warm Sun. We whipped up a deliciously refreshing vitamin boosting smoothie to  help ward of the cold and other ailments spreading around. Sipping this ice cold refresher made us feel like we were sun bathing on a beach to help us get through these “rough” days.

This was actually my first time trying papaya, and it was not my favorite when I ate it on its own. I could only assume it is because the fruit was not in season nor very ripe. But in this smoothie with the banana and pineapple, it was heaven! The papaya is a tropical fruit rich in an enzyme called papain which helps digest proteins. Papain also provides anti-inflammatory effects shown to heal burns as well as reduce inflammation caused by trauma, asthma, osteoarthritis, and rheumatoid arthritis. Papaya fruits are also one of the most highly concentrated fruits in vitamin C,  providing more than the daily value, is very high in vitamin A, and is also rich in potassium, fiber, lycopene, and folate. The nutrients from the vitamins A and C help prevent heart disease as it prevents cholesterol from oxidizing and sticking and building up on blood vessel walls (read more here). Potassium is essential for maintaining a healthy heart beat, maintaing a normal blood pressure, and promoting health of the muscles. Papaya is also a source of the antioxidant lycopene which is essential to reducing the risk of cancer, macular degeneration (age-related loss of vision), and heart disease.

The wonderful thing about making smoothies is that you are allowing your body to consume a larger quantity of fruits and vegetables, increasing your intake of all of these wonderful nutrients. Including smoothies, purees and dips,  and soups of raw and whole produce into your daily diet is an excellent way of improving your health and intake of necessary vitamins and minerals! Just be sure to stay away from adding sugar and other unhealthy additives. I usually add a banana, dates, or a tablespoon of honey if added sweetness is necessary but in most cases the produce picked at season tastes fabulous on its own!
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Tropical Paradise

2014-02-02 12:57:46

Serves 2

A refreshing blend of papaya, banana, and frozen pineapple giving a huge dose of vitamin C

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Prep Time

5 min

Prep Time

5 min

Ingredients

1. 1 papaya, seeds removed
2. 1 banana
3. 1/4 c water
4. 1/2 c frozen pineapple (or fresh, plus ice)

Instructions

1. Slice the papaya in half and scoop the flesh out with a table spoon.
2. Combine all ingredients in a blender and puree on high for 45 seconds.

By Noha ElSharkawy

Sugar & Garlic https://sugarandgarlic.com/

This is easily one of our favorite dinners in my home. It is my husband’s favorite dish I cook, and he only gets it when he’s REALLY good ;). This dish is perfect because it is so versatile with what vegetables you can add in, as well as the protein you could use which could be shrimp, chicken, tofu, or beef- or you could simply load it with fresh vegetables for a vegan/vegetarian take. I prefer to make my pad thai with chicken or shrimp, and I like to add in some tofu for extra protein because the kids don’t even notice it. Traditionally in Thailand, pad thai is made with shrimp. The typical ingredients you should use include the tamarind paste and fish sauce (which you can find in the international food aisle in most grocery stores such as Whole Foods), shallots, fresh bean sprouts, scallions or garlic chives, lime, and rice noodles. The rest of the ingredients are pretty delicious, but you could play around and use substitutions to best suit your preferences. I started loading up my pad thai with a variety of fresh vegetables because, as I mentioned, this dish is a favorite in my home so I can easily get everyone to consume some extra vegetables. Pad thai’s zesty sweet-sour flavor pairs perfectly with the fresh crunch of vegetables; I toss in red and green cabbage, shredded carrots, red bell pepper, and as always some scallions! 😛

I prepare my sauce in advance by combining fish sauce, tamarind paste, fresh squeezed lime juice, brown sugar, crushed red pepper, and cayenne pepper. Beware, the crushed red pepper and cayenne make this dish very spicy, so I tend to limit this or omit it if I know the little ones will be eating it. I make the sauce in advance because getting your pad thai right is highly dependent on cooking the rice noodles just right-not too smushy and not undercooked. So once you are tossing all of these ingredients (it is a long list after all!) you really should have the sauce prepared and ready to pour.  The sauce recipe produces a large quantity, enough for 2-3 batches of pad thai. It stores well in the fridge.

When taking this drug for pain relief or medical well-being – all whilst giving their patients the choice of a location where they viagra sildenafil 100mg are comfortable receiving their medical care. If you would like to try out double penetration with your male partner for more pleasure, the viagra 100mg strapon can prove to be really handy. Mentioned below are some points that should not be ignored for stem cell research, also play an important role in a purchase cheap levitra respitecaresa.org person’ s life. Alkalinity also restores the balance between healthy “good” bacteria and harmful bacteria, yeast, and parasites. cialis prescription cheap http://respitecaresa.org/kendra-give-back-to-rcsa/ The rice noodles do not need to be blanched or boiled,  instead just soak in hot water for 8-10 minutes. To ensure your noodles are perfect, do not over soak. They should be just pliable, and not too soft. They should be al dente but flexible. Remember, they will cook more once in the pan. Once in the pan, constantly move your noodles around and quickly add all the ingredients so that the noodles do not stick to the pan or clump, or get too soft. In order to do this successfully, you should have all ingredients prepared and ready to go. From the moment you sauté the scallions and garlic, the entire dish cooks within 5-10 minutes. 

When cooking the pad thai, want to keep the noodles loose and nice. To ensure this, you want to make sure you have a nice wide pan for cooking. If you use a wok or something with a small base diameter, the ingredients will pile on top of each other and noodles will likely get sticky and clumpy ( I speak from experience). I use a 14inch diameter pan that I cook paella in and my results have improved dramatically than when I used to cook in my regular 10-12 inch omelet pans! Again, once the noodles are added to the pan, you need to keep them moving around so have all of your additional vegetables and tofu chopped and ready to go!

There is so much flavor in this dish from wonderful natural whole food infusers such as ginger, garlic, shallots, and the tamarind and lime in the sauce. The dish is also loaded with protein: eggs, tofu, and chicken or shrimp. Combined with the plentiful crunchy vegetables, this is a great healthy and filling meal! I only use 2 tablespoons of olive oil to sauté the meat then vegetables and noodles in, so fat is very minimal in the dish.

I start by sautéing the garlic, ginger, and shallots in olive oil. I then sizzle the meat in the infused oil for about 1-2 minutes on each side. Then, I add the eggs and scramble them, toss in the noodles and the sauce, toss in the tofu, and finally the fresh vegetables and bean sprouts. It all cooks and comes together pretty quickly, so remember the key is to have everything washed and chopped before you begin sautéing!

I hope you and your family enjoy!

Pad Thai

2014-01-28 16:14:47

Serves 4

Sweet, sour, zesty, and full of fresh vegetables this complete meal will satisfy a big appetite!

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Prep Time

15 min

Cook Time

10 min

Total Time

25 min

Prep Time

15 min

Cook Time

10 min

Total Time

25 min

For the Sauce

1. 1/2 c fish sauce
2. 1/2 c tamarind paste
3. juice of one-two limes (1/4 cup)
4. pinch of cayenne pepper (optional)
5. pinch of crushed red peppers (optional)
6. 2 tbsp brown sugar

For the pad thai

1. 1 lb raw deveined and peeled shrimp or thinly sliced chicken breast strips
2. 1/2 c diced extra firm tofu
3. 2 eggs
4. 1 package of rice noodles
5. 1 c fresh bean sprouts
6. 1 bunch of cilantro, chopped (optional)
7. 1/2 c red cabbage, shredded (optional)
8. 3/4 c green cabbage, shredded (optional)
9. 1/2 c chopped scallion or garlic chives
10. 1/2 c shredded carrots (optional)
11. half a red pepper, thinly sliced (optional)
12. 1 shallot, diced
13. 3 cloves of garlic, minced
14. 1 tsp fresh ginger, grated
15. 1/2 c pad thai sauce (see above recipe)
16. salt and pepper to taste
17. 2 tbsp soy sauce (optional)
18. 2 tbsp of olive oil
19. lime wedges for garnish
20. crushed peanuts (optional)

Instructions

1. Marinate the sliced chicken or raw shrimp in the soy sauce for about 15 minutes.
2. Soak the rice noodles in hot water for 8-10 minutes (or boil according to directions on box) until al dente- still firm but flexible enough to wrap around your finger. Drain and wash with cold water to prevent sticking.
3. In a large pan over medium-high heat, add 1 tbsp of olive oil and sautee the shallots, ginger, and garlic briefly until golden and fragrant. Add the chicken or shrimp. Sprinkle with salt and pepper to taste, keeping in mind the pad thai sauce is salty. Cook for about 2-3 minutes on each side until the shrimp is pink (or chicken turns opaque white/golden).
4. Once the chicken or shrimp is turned and cooked on the other side, reduce heat to medium-low and scramble the eggs in.
5. Add the remaining oil, toss the noodles in, and pour the sauce over the noodles. Stir and lift noodles gently with tongs, being sure to keep the noodles moving so that they do not stick or get overcooked.
6. Add the tofu if using, the sliced red pepper, half of the scallions, 3/4 of the bean sprouts, half of the carrots, half of the cilantro, and half of the cabbages. Toss gently. Remove from heat after 1 minute.
7. Spoon onto individual plates, adding remaining sprouts, scallions, and cilantro on top and the cabbage and carrots on the sides as garnish. Place lime wedges on the plate and squeeze fresh lime juice over before eating.
8. If you like crushed peanuts over yours, sprinkle on top along with the cilantro and scallions.

Notes

1. To make this vegan or vegetarian, you can use soy sauce in place of the fish sauce, and omit meat and eggs.

By Noha ElSharkawy

Sugar & Garlic https://sugarandgarlic.com/

We have been eating a lot of sweets lately- cakes, cupcakes, and cookies- with my daughter’s birthday party and our Eid holiday just a few days after.  So I needed to come up with a healthier way for us to enjoy my baked goods. My husband just loved the caramel pumpkin cake, but that butter and sugar- yikes! So I decided to make several adjustments to a regular pumpkin or carrot cake to create a perfectly tasty and dare I say, (kind of) healthy, pumpkin- carrot muffin!

I swapped out half the flour for whole wheat flour. I significantly cut down the sugar to 1/2 a cup and added honey and maple syrup instead. Then I added some oats. While I found pumpkin to be a great substitute for oil, I wanted to make sure this would be a nice moist muffin, so I added in some olive oil. Yes, olive oil! It has very wonderful health benefits, and would offer great moisturizing benefits to these lil treats as well. You cannot smell or taste the olive oil at all so do not worry! 

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Baking is always a great way to keep the kids busy. You could let your kids pour, sift, and stir to allow them to feel some real ownership to the baked goods. I was in a hurry this time so I just gave my daughter her own mixing bowl and would pass her a spoon of flour, water, and oil as I went along and let her go to town. She loved it!

To be honest I was preparing to make a maple butter glaze for these guys because I was sure they would come out a little dry or too healthy tasting. But there is absolutely no need here. I suppose I could try it another time to make these more like dessert, but we gobbled up all the muffins before I even had a chance to store them! They were that good! The high fiber and vitamin A you get is not a bad deal either. So here it is!

Pumpkin Carrot Muffins

2013-10-23 08:00:31

Yields 14

A healthy treat packed with whole grain fiber and scrumptious pumpkin and carrot decadence!

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Prep Time

20 min

Cook Time

25 min

Total Time

45 min

Prep Time

20 min

Cook Time

25 min

Total Time

45 min

Ingredients

1. 1 cup whole wheat flour
2. 1 cup all purpose flour
3. 1 tsp baking soda
4. 1 1/2 tsp baking powder
5. 1 tsp pumpkin spice ( 1/4 tsp of nutmeg, 1/4 tsp ginger, and 1/2 cinnamon)
6. 1 tsp cinnamon
7. 1/4 tsp ginger
8. 1/4 tsp salt
9. 1 cup pumpkin puree
10. 1 cup shredded carrot
11. 1/4 cup honey
12. 1/2 cup maple syrup (grade A amber)
13. 1/2 cup brown sugar
14. 3 eggs
15. 1 tsp vanilla extract
16. 1/4 cup olive oil
17. 3/4 cup oats

Instructions

1. Sift together the flours, baking soda, baking powder, salt, and spices in a medium bowl.
2. In a large mixing bowl, mix the honey, maple syrup, and brown sugar until smooth. Blend in the pumpkin puree and shredded carrots. Whisk in the eggs with vanilla extract. Add the olive oil and stir until well blended.
3. Slowly pour in the flour mixture and blend with a hand bender on low for about 30 seconds to a minute until well combined. Stir in the oats with a large spoon.
4. Scoop into a muffin tin and bake at 350 for 20-25 minutes.

Notes

1. To have nice big muffin tops, do not hesitate to fill each muffin cavity with a full scoop of batter!
2. These also taste great with raisins; add 3/4 a cup to the batter after the oats for the extra texture and flavor!

By Noha ElSharkawy

Sugar & Garlic https://sugarandgarlic.com/