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7 Foods that you must include in your shopping list!

After spending one week in Carlsbad learning about health and nutrition, I have been inspired to dive even further into my path of achieving Perfect Health. Great teachers came before us and left us with this great knowledge and wisdom about food. I love Hippocrates quote “Let food be thy medicine and medicine be thy food”. We often times forget these ancient teachings in favor of convenience, but it is always good to get a reminder that nature has packed for us everything we need to to live a healthy and vibrant life.

Most of my friends and immediate family have very active lifestyles with small children that are involved in sports and multiple extracurricular activities. Thus, this article is intended to advise on several natural superfoods that can replace the commonly purchased manufactured sports or energy foods.

These items are staples in my house and very much part of our nutrition. I use them in variety of ingredients and you have seen some of them in my past recipes.

1. Bananas “Better than energy bars”

This is my go to fruit! I can always use a banana as the base for all my smoothies, it is great diced with cereal,made into banana bread, non dairy banana ice cream, or just as a great fruit to have on the go! Why should you add banana to your diet? It is a great starchy fruit packed with fibers, vitamins and minerals such as potassium. Bananas are loaded with electrolytes making it a great fruit for those who have an active lifestyle. Bananas have been shown to improve with bone health, has cardiovascular benefits, anti cancer properties, and improves digestion. No worry if they are too ripe, you can always freeze them and put them into your smoothies.

2. Berries “multivitamins in a hand full”

Berries are loaded with phytochemicals, the plant chemicals that have life enhancing properties and protect cells from damage. Phytochemicals such as flavanoids are present in berries and have been shown to fight free radicals and help with cancer prevention. These antioxidant packed little fruits help you body fight disease and aids in hair and skin health, helping it to become more vibrant and healthy. Another very important phytochemical found in berries is anthocyanins. Anthocyanins help in reducing inflammation in the body. Berries are also considered juicy fruits, which means they contain mostly water and help with weight loss. These colorful little fruits are a hit with kids and grown ups alike! You can never go wrong with adding them to most foods.

3. Avocado “good fat – we need it”

We have discussed my love for avocado in my earlier post for my avocado sandwich recipe. Avocado’s bad reputation stems from its high amount of fat, however the fats found in this awesome superfood are healthy fats that are actually beneficial for you. The good fats found in avocado help lower the risk of heart disease, and have super anti-inflammatory properties. Avocados also help with the absorption of carotenoid antioxidants, help regulate blood sugar, has anti cancer properties, and aids in cardiovascular health. You can top avocado to salads, soups, make guacamole, smoothies, or even as a sweet treat!

4. Nuts “loads of protein”

Nuts should be one of your go to snacks!Some people are afraid of them due to their high amount of calories and fat, however a small hand full is packed with proteins, fiber, unsaturated fat, vitamins and minerals. Each type of nut has it’s own special “super power”, so I would like to name a few. Walnuts are the richest in omega 3 fatty acids (fight inflammation), Almonds have the most fiber and are the richest in vitamin E (power antioxidant), Cashews are high in zinc, iron, and magnesium (brain power), and Brazil Nut which is packed full with selenium ( cancer fighter). These are only a few of the benefits of including nuts in your daily diet. Nuts are great items to have handy for a quick boost of energy anytime of the day. I also like to toss them with most salads or as a mix with dried fruits. Let’s not forget the yummy nut butters that can be enjoyed in many different ways!

5. Seeds “cardiovascular health”

Another great snack option are seeds. Seeds are packed with fibers, monounsaturated fats, and vitamin E. Like Nuts, Seeds also have superpowers that have health enhancing benefits. Why are seeds so nutritious? Remember they are literally an entire plant packed into on little capsule or shell. All of that potential and nutrients condensed down. A small dose of seeds added to a meal equals the potential of dozens mature plants. Now that is quite a punch! Numerous studies have shown the benefits of seeds when it comes to heart health, weight gain, and cholesterol. Seeds are best eaten organic and in their raw state for maximum benefit. So many seeds are part of my daily diet, but I will name a few of my favorites. Hemp seeds (great source of omega 3 and 6), Sunflower seeds (folate, vitamin E, selenium, and Copper), Sesame seeds (lignans, fiber, iron, zinc), Chia seeds (fiber, protein, omega 3), and pumpkin seeds (carotenoids). I like to add these guys to my oatmeal, my homemade energy bars,baked goods, or as a topping to salads.

6. Coconut “nature’s own energy drink”

It may seem that coconut is part of a fad right now, however for many countries ( as in my native country of Brazil), it has been part of our nutrition for many years. Coconut water, coconut oil, coconut milk, and coconut flour, and coconut sugar have been staples of ethnic cuisines. The United States is finally catching on to its benefits, so let’s discuss a few. When you eat the meat, drink the water, or the oil you are receiving coconut’s abundant source of fiber, vitamins, minerals, and amino acids. The water is a great post work out drink as it is full of electrolytes., in fact it’s electrolyte content is compared to that of plasma. coconut’s antioxidant properties protect cells from free radicals and helps with anti aging process. Whether you want to feel good or look good, coconut is something that you might want to include in your diet.

7. Spinach ” calcium coming right up!”

Spinach ends up in a lot of my recipes. Whether I use in a beautiful salad, in an omelette, in a smoothie, topping sandwiches, or tossed in a soup, it is a big part of my family’s diet.Let’s face it, Popeye knew what he was talking about. Kale is another super green that has become more popular lately, however I like to go back to my old favorite and trusted, the good old spinach. What makes spinach so special? It is loaded with vitamins K, A , D, and E; omega three fatty acids, calcium, magnesium, and carotenoids. This makes Spinach a good friend for bone health and eye health. Check out Armenia’s green juice for a wonderful way to use spinach!

There are many other favorite items that could go on this list, but these are my absolute favorites! It is important to remember that these are my recommendations, and it is okay to phase these foods into your diet. Everyone’s tastes and lifestyles are different.These ingredients come straight from the source and are enjoyed best in their freshest state. We see food as a form of healing, a way to maintain well being and experience vitality. This list is very closely related to Ayurveda lifestyle of eating. Always consult with your physician if you have a specific medical need.

If you would like to learn how to incorporate Ayurveda into your lifestyle please contact me at armenia@blissbalancehealth.com. I would love to discuss the benefits of this ancient system of healing with you!

Eating healthy for less

This week I am spending time at the Chopra Center learning a bit more about Ayurveda Lifestyle. The topic of health, nutrition,and family is always up for discussion, so I was inspired to write about family budgeting .

My nutrition path did not get off to a good start. I was a chubby child growing up, not because we couldn’t afford to buy healthy foods, but because my family just enjoyed having a variety of treats in my home and no one really monitored what I was eating. In my teen years I struggled a bit with my weight and ended up starving myself for days until I became so skinny I looked ill.

I became a mother at a very young age and very early in life had to figure out what to feed my children. Feeding a family of five, 7 days a week will test one’s ability to continually come up with diverse, healthy, and affordable meals. However, I was not really educated enough in nutrition to always make the most healthy choices. When I first started to cook for my family I chose the taste route, the route with loads of butter, cheese, cream…all the ingredients that make food delicious, but are not necessarily the best choices for you. Not that there is anything thing wrong with making rich delicious foods, but some balance is always necessary for good health. After I gained some experience with my cooking, I became more adventurous and started to experiment and create my own recipes.

Fast forward a couple of months into our marriage and a few questionable dishes (some may call them disasters) I was in my element cooking for my family and friends. I started to studying nutrition and the focus of my cooking shifted. Healthy cooking became a priority in my house.I started shopping at health food stores, so as many others moms, I ended up blowing my grocery budget making healthier food choices.

Health had become a big priority for me, so I had to figure out a way to continue to make these healthy choices for my family without breaking the bank. I have some tips to share with you that worked for me and for my family once I made the switch to healthier choices. I hope you find a few of them helpful and are able to use some of them.

1. Purchasing and consuming meat.This was the largest obstacle in our house, so is definitely the biggest game changer when it comes down to budgeting. My husband grew up in Texas, practically the beef capital of the world. Combine his upbringing with Brazilian cook outs (churrascaria) that I was accustomed to, and you have a couple of young parents believing that red meat is the cornerstone of every major meal. Today we know how meat is processed before it reaches our tables, so it becomes a subject very hard to ignore. I have a couple of suggestions on how to make buying grass fed meat more affordable. First, try to reduce the intake of meat during the week. Ayurveda suggests that we try to eat less meat, especially red meat, so why not try to eat at least two vegetarian meals a week? You may find that you enjoy having a couple of lighter meals a day during the week. Another way to reduce the intake of meat is to make the portion sizes smaller. Often, our family only needs 1lb of meat in a dish to feed the family (remember that is a family of five). Two chicken breasts diced and mixed into the dish will go much further than you realize. Most of the meat portions, especially in America, are much larger than the suggested portion size. Next, buy in bulk, divide into smaller portions and freeze.I understand the joy and cultural upbringing around meat, but if you only remember one piece of this article, this is one tip I would encourage the most!

2. Buy in Bulk. Wholesales stores such as Costco or Sam’s Club now offer a big variety of organic products. To those who have not shopped at wholesale stores, you will find the initial purchase to be more expensive, however, once you have established your routine, the bill does go down, and the food in the pantry or freezer lasts a whole lot longer! These stores have caught on to demand and regularly offer organics produce, meats, dairy, to snacks. It has become much more affordable to buy organic products. Most products can be frozen or stored for later use. Some of my favorites are the Stonyfield yogurt smoothies for the kids, the frozen organic berries and Acai for my smoothies, fresh spinach,maple syrup, and the organic whole grains bread.

3. Buy in season. Local and organics fruits and vegetables are always at a lower price when in season. Buy fruits and vegetables when they are in season because they have maintained their integrity without having to travel far. This will enable you to enjoy these beautiful fruits and vegetables at their best just as nature intended! Buying in season naturally provides your family with a diverse selection of food. You’d be amazed how much excitement is generated in my house when Nectarines and Peaches finally come into season!

4. Buy local and shop the local farmers market. Local farmers are able to provide a better deal for their produce when we are able to buy direct without the super market as the middle man. Buying produce locally means buying at their freshest state. My local area of the Upstate in South Carolina has a few delivery programs for produce.The Noisy Rabbit and Backyard Produce are companies that provide produce delivery service in the Upstate. The Noisy Rabbit for instance, delivers to local places in the community such as churches, schools, work places, and even the YMCA.

5. Prioritizing organic produce ( Part I). The 2014 dirty dozen list has the following fruits and vegetables as the produce with the highest pesticide load. when possible, make the dirty dozen the priority when choosing to buy organic produce.

Apples
Strawberries
Grapes
Celery
Peaches
Spinach
Sweet bell peppers
Nectarines (imported)
Cucumbers
Cherry tomatoes
Snap peas (imported)
Potatoes

Blueberries and hot peppers are also a concern even though they did not make the list.

6. Prioritizing organic produce (Part II). The clean 15 have the lowest load of pesticide, therefore are safest to buy conventionally. it is still very important to wash them very well with water and vinegar, as water alone does not remove pesticide from produce. Pesticides have to endure rain, so a simple rinse does not guarantee that pesticides have been washed away. The 2014 list of the clean 15 are as follows:

Avocados
Sweet corn
Pineapples
Cabbage
Sweet peas (frozen)
Onions
Asparagus
Mangoes
Papayas
Kiwi
Eggplant
Grapefruit
Cantaloupe (domestic)
Cauliflower
Sweet potatoes

7. Grow your own! This year my family had a lot of fun making compost for our garden, picking out the vegetables we wanted to plant, and also creating the garden together. The children look forward to being able to try any of the fruits or vegetables as soon as they ripen. It is also so easy to just go outside and cut a few of the herbs as I need them!

8. Add beans and legumes to your diet! Garbanzo beans, lentils, black beans, and pinto beans make a great addition to any meals. They make most meals a lot heartier and will require a lot less meat added to your meals. In many cases they act as a meat substitute, such as in my “lentil sloppy joes”

9. Batch cook or make your own. One of the items that I use a lot is vegetable broth. I save all the scraps of vegetables from cooking in a freezer bag and make a big batch of broth every week. I also cook beans in big batches and freeze individual portions for later use. You might want to make your own batch of tomato sauce and freeze for future use! Nut butters are also really easy to make and store.

10. Phase out processed food consumption. Often times processed foods are the most expensive items in the super market. By shifting your snacks from items such as chips and cookies to healthier choices such as fruits and vegetables, you will save more money in the long run. You can also replicate many of the processed foods found in conventional grocery stores at home for a lot less money and much better quality.

These are just some tips that have been very helpful for me when planning for my family’s budget. I understand that every family must make decisions that are best for their individual needs. Incorporate the ones you find that meets your needs and hopefully you will soon notice a difference when making healthier choices. For an individual or family consultation, please contact me directly and I would be delighted to customize a weekly or monthly meal plan.

armenia@blissbalancehealth.com

Meditation – Ayurveda – Yoga

Farro Asian Bowl

This week I decided to experiment a little bit with my recipe for Asian Bowl. I normally use soba noodles for this delicious Asian dish, but sometimes my kids complain that it gets to sticky, so I decided to find an alternative to the noodles. I was looking for a grain that I enjoyed eating cold or warm and that would resemble pasta a little bit, Farro just was the perfect choice! It has a nutty flavor that just goes well with the Asian flavors of this salad.

So what is Farro? Farro is a the oldest cultivated ancient grain in the world. Farro has been used in Italian cuisine for centuries and is also very popular in parts of Europe and Middle East. Farro is also a great source of complex carbohydrates and has twice the amount of fiber and protein than modern wheat. One of the complex carbohydrates found in Farro, cyanogenic glucoside, has been found to stimulate immune system, lower cholesterol, and regulate blood sugar levels. Farro is also rich in minerals such as magnesium and zinc.

I like to add a variety of different vegetables to this salad to give it a beautiful splash of color, texture, and also to include the six tastes. Including a variety of color in your diet will ensure that you are getting a good balance of nutrients in your diet. This salad is very easy to make, it can also be made in advance. I have found that the salad tastes even better the next day after the flavors had a chance to blend together. There is also a lot of protein in this meal, so it can easily be served as the star of the meal.

This is a very refreshing salad and a great meal for those who are trying to balance Pitta! I hope you enjoy this salad as much as I do! So let’s see what goes into it!

Ingredients:

2 cups of Farro (2 copos de grão Farro)

salt (sal para cozir o grão)

1 cucumber ( 1 pepino)

2 large carrots ( 2 cenouras grandes)

1 cup of edamame without shells ( 1 copo de edamame sem casca)

1 cup of sugar snap peas (1 copo de ervilhas de vargem)

1 red bell pepper ( 1 pimentão vermelho)

1 bunch of green onions ( cebolinha verde)

Sauce: (Molho)

1 clove of garlic ( 1 cabeça de alho)

3 tbs of peanut butter ( 3 colheres de sopa de pasta de amendoim)

3 tbs of liquid aminos or low sodium soy sauce ( 3 colheres de sopa de molho de soja)

1tbs of apple cider vinegar (1 colher de sopa de vinagre de cidra)

Juice of 1/2 lemon (suco de 1/2 limão)

1 tsp fresh ginger (1 colher de cha de gengibre)

1 tsp of brown sugar ( 1 colher de cha de açúcar mascavo)

Cook the Farro for about 40 minutes in plenty of salted boiling water. Drain and put it in a large bowl. Dice all the vegetable and add to the bowl with the Farro. In a food processor or with a whisk, blend all the ingreadients for the sauce. Add it to the bowl with the Farro mixture and mix well. Refrigerate and it enjoy it cold.

Cozinhe o Farro por quarenta minutos em agua fervente salgada. Retire a agua. Corte toda a verdura em cubos pequenos e acrescente ao Farro. Coloque todos os ingredientes do molho em um processador de alimentos. Adicione o molho a salada e leve ao refrigerador. Siva a salada fria.

Do you want to learn to eat healthier? Find balance? Try Ayurveda Lifestyle! Ayurveda is 5,000 year old conscious based healing system that looks at nature for guidance to our everyday life challenges.

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Sloppy Joes…Veggie Style!

It’s BBQ time! The summer is a time for cookouts and friends getting together to share a nice meal. If your diet is a plant based diet it can be even more challenging! It is hard to find something to eat in the middle of all the hamburgers, hot dogs, and meat cuts. Sometimes the good old veggie burger is just not as appealing.

I created this recipe one evening when my youngest was begging for a hamburger! It was one of those days that I just didn’t have time or all the ingredients to make a veggie burger, so I decided to make my veggie meatball patties into a “hamburger”. In the middle of cooking the lentils I decided to transform the “patty” into Sloppy Joes. The new recipe was a great success and it has now become a staple in our house.

I chose lentils in this recipe because not only do they look like ground beef, but they have a hearty flavor. Lentils are also very high in protein and are a great addition to any plant based diet. About 30% of the calories from lentils are attributed to its protein content. Lentils are also rich in soluble fibers that are beneficial in lowering cholesterol and heart health.

If you are looking for a healthier version of this childhood favorite, I believe you found it. This recipe is not only delicious and very close in taste to its original counterpart, it is easy and quick to make! It was my go to recipe today after a day at the pool.

Ingredients:

1 cup of green lentils (1 copo de lentilha)

3-4 cups of water to cook the lentils (3-4 copos de agua para cozir a lentilha)

1 cup of marinara sauce (1 copo de molho de tomate)

1 Tbs of tomato paste (1 colher de sopa de pasta de tomate)

1 Tbs of apple vinegar (1 colher de sopa de vinagre de cidra)

1 Tbs of liquid aminos or low sodium soy sauce (1 colher de sopa de molho de soja)

1 Tbs of molasses (1 colher de sopa de melaco)

1 tsp of cumin ( 1 colher de cha de cominho)

1 tsp of dry mustard (1 colher de cha de mostarda em po)

1/2 tsp of garlic powder (1/2 colher de cha de alho em po)

1 tsp of salt (1 colher se cha de sal)

1/2 tsp of black pepper (1/2 colher de cha de pimenta do reino)

1 pinch of cayenne or more if you prefer spicy ( pimenta vermelha a gosto)

Cook the Lentils in medium heat for about 30 minutes. The lentils should absorb most of the water, but if it looks too watery after they are cooked, remove some of the water. Lower the heat and add all the remaining ingredients. Let it simmer for another 15-20 minutes. Serve it on a bun with your favorite toppings! I suggest pickles, coleslaw, and sweet potato fries.

Cozinhe a lentilha em fogo medio por 30 minutos. Se ainda restar muita agua, retire um pouco da agua antes de adicionar os ingredientes restantes. Adicione o resto dos ingredientes e deixe cozinhar em fogo baixo por 15-20 minutos. Sirva com um pao de hamburger. Sugestao de servir com pickles, e salada de repolho, e batata doce frita.

Do you want to discover what an Ayurveda diet is all about?

Contact me at armenia@blissbalancehealth.com to find out!

Mango Bliss Smoothie

I just had a lovely weekend away visiting family! The loveliest part of it was that I got to try all these new beers that were native of the Milwaukee area. They were really good, but definitely left me feeling a little bloated. Now back in the South Carolina heat, I was in desperate need for a breakfast that helped me cool down and detox from the weekend indulgence.

My mango shake was just what I needed! This smoothie has mostly a mango flavor, but it can definitely become a version of a “mango pina colada”, if you substitute the almond milk for coconut milk. If you add protein powder to it, it could also be a meal substitute for those days that you are pressed for time. I don’t add any sweetener to it, it is great as is! It is a great smoothie to try now that mangoes are in season.

Why is this smoothie detoxifying and cooling? The Aloe Vera juice is a great detoxifying and cooling agent. The cardamon, my key ingredient, also detoxifies, aids in digestion,is an antioxidant, lowers blood pressure, and has anti blood clotting properties. The cinnamon is my always present ingredient, as is a wonderful natural blood sugar stabilizer. Turmeric and pineapple have wonderful anti inflammatory qualities. This smoothie is going to remove lots of toxins from your body!

So let’s get to the recipe!

1 mango cut in cubes (1 manga em cubos)

1/2 cup of pineapple chunks (1/2 xicara de abacaxi em cubos)

12 oz of unsweetened almond milk (coconut milk for the pina colada version) (400 ml de leite de amendoa ou coco)

Handful of coconut flakes (1/4 xicara de coco ralado)

2 Tbs of Aloe Vera juice (2 colheres de sopa de suco de aloe vera)

A large pinch of cinnamon, turmeric, and cardamon. (Um pouco de canela, acafrao, e cardamomo)

1 scoop of protein powder (optional)

Put all the ingredients in a blender, blend it for a couple of minutes and enjoy!

Coloque todos os ingredientes no liquidificador e aproveite!

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Contact me at armenia@blissbalancehealth.com to learn more about Ayurveda Lifestyle and Primordial Sound Meditation.

Avocado Sandwich

Looking to mix up your summer or pool side meals? The avocado sandwich is an easy and nutritious sandwich that can be prepared in minutes! This sandwich also travels very well, so you can enjoy it at a picnic or a day at the pool. The smooth cooling quality of the avocado is very refreshing on a hot day. We have also taken this sandwich in one of our very long car rides, not messy at all! I try to incorporate avocado in our diet on a daily basis, so this is a great change from the usual guacamole or smoothie. I really love avocados! Growing up in Brazil avocado was a fruit that was always enjoyed sweet. It also had a bad reputation for being fatty and something that should be avoided. Moving to the states opened up my eyes for a whole new way of looking at avocados. I now love avocados not only in my smoothies, but also in all kinds of savory dishes. I top it on salads, soups, make wraps, with eggs, and this lovely sandwich! So why do I love avocados so much? Avocado’s bad reputation stems from its high amount of fat, however the fats found in this awesome superfood are healthy fats that are actually beneficial for you. The good fats found in avocado help lower the risk of heart disease, and have super anti-inflammatory properties. Avocados also help with the absorption of carotenoid antioxidants, help regulate blood sugar, has anti cancer properties, and aids in cardiovascular health. Here is how you make it: 2 slices of your favorite whole grain bread (2 fatias de pao integral) 1 avocado (1 abacate) Juice of 1 lemon (suco de 1 limao) 1 can of chickpeas ( 1 copo de grao de bico cozido) 2 Tbs of hemp seeds (2 colheres de sopa de sementes de cachamo) Optional Spinach (espinafre) Salt and pepper (sal e pimenta a gosto) Toast the bread. Meanwhile, smash the chickpeas with a fork. Add the avocado, lemon juice, hemp seeds, salt and pepper and mix. Spoon it into the bread, top with spinach, and serve. Quick and easy! Toste o pão. Enquanto isso, a esmagar o grão de bico com um garfo. Adicione o abacate, suco de limão, sementes , sal e pimenta e misture. Coloque a mistura no pao , cubra com espinafre e sirva. Rápido e fácil!

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Veggie Gyros

Today is the last day of school for my kids. I can now see the days of sun, pool, and the beach. Anytime I spend the day lounging around , the last thing I want to do is spend hours making dinner. Over the years I have found a few shortcuts, one of them being the “pita or naan” bread.

I use naan for last minute pizzas, wraps, open face sandwiches, and gyros as I did in today’s recipe. I like to serve it with sweet potatoes fries, but you can serve it with a side salad, soup, regular fries, or any other side that you would prefer.

If one of these nights you find that you only have 15 minutes to get dinner on the table, this recipe is exactly what you need.

At blissbalancehealth.com we teach Ayurveda Lifestyle. This is a lighter dinner, cooked with fresh beautiful and colorful vegetables, keeping in line with the teachings of Ayurveda. Ayurveda suggests that we eat our heaviest meal at lunch time when our metabolism is at its highest peak. Ayurveda also suggests that we eat fresh fruits and vegetables that are in season, preferably organic when possible.

A phased approach to Ayurveda and vegetarianism…

Vegetarianism is not a requirement in Ayurveda, although most of my recipes are vegetarian or vegan. It is simply suggested that we reduce our intake of meat, especially red meat. My suggestion would be to try one to two vegetarian meals a week to see how you feel.

Ingredients:

1 Tbs of coconut oil ( 1 colher de sopa de oleo de coco)

1 small onion cut into strips ( 1 cebola)

1 cup of carrots cut into strips ( 1 copo de cenoura)

1 zucchini cut into thin strips ( 1 abobrinha)

1 green peppers cut into strips ( 1 pimentao verde)

1 yellow pepper cut into strips ( 1 pimentao amarelo)

1 can of chickpeas ( 1 copo de grao de bico cozido)

1 cup of Cherry tomatoes cut in half ( 2 tomates em cubos)

1/4 of cashews ( 1/4 copo de castanha)

1 cup of spinach ( 1 copo de espinafre)

1 Tbs of liquid aminos or low sodium soy sauce ( 1 colher de sopa de molho de soja)

1/2 tsp of black pepper ( 1/2 colher de cha de pimenta do reino)

1 tsp of oregano ( 1 colher de cha de oregano)

1 tsp of fresh thyme ( 1 colher de cha de tomilho)

1 tsp of fresh rosemary ( 1 colher de cha de alecrim)

Juice of half a lemon ( suco de meio limao)

6 pita or naan breads ( 6 paes gregos)

Directions:

Saute the onion, peppers, carrots, and zucchini until tender. Add the chickpeas and all the spices. Saute for another 2-3 minutes, add the tomato and cashew. Place the spinach on top of the warmed naan bread, top it with the vegetable mixture. Top it with tzatziki sauce if you would like. Roll them up ( foil helps them stay together) and enjoy!

Cozinhe a cebola, pimentao, cenoura, e abobrinha. Depois adicione o grao de bico e as hervas. Cozinhe por mais uns 2-3 minutos, e adicione o tomate e a castanha. Coloque o espinafre no pao e cubra com a verdura cozida e sirva!

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Superfoods Smoothie “Acai berry”

Acai (A-sigh-ee) berry is a super food very dear to my heart. I grew up seeing Acai juice (mixed with peanuts and guarana) sold everywhere in my hometown of Fortaleza- Brazil. It was sold mostly as a super energy drink. Guarana is another treasure of Brazil, which I won’t discuss much about, that is used in many energy drinks found worldwide.

I remember getting very excited the first time that I saw Acai advertised here in the states, as a fruit that could do miracles for anyone. I won’t claim that Acai will do miracles, but I will point out some of its benefits, why is good for you, and the reason that it is now considered a superfood. It is a superfood because it is very rich in nutrients that are very beneficial to our well being. Rich in free radicals, it is a very powerful antioxidant. It contains nutrients that are known to help with inflammation, anti cancer, and lowering of cholesterol. It is also very low in sugar content.

A few of the nutrients in Acai are:

Iron

Magnesium

Calcium

Vitamin A, K, and B complex

Anthocyanin

Healthy fatty acids (omega 6 and omega 9)

Fiber

Acai is not the only component that gave this smoothie its name. Some of the other known superfoods added to this smoothie are blueberries, raspberries, kale, chia, and nuts. I also add Aloe Vera for its cleansing properties. I suggest also adding some protein to it, especially as a post workout drink. I like adding a plant based protein powder, Vega protein powder is my favorite. The protein powder is not essential, you can leave it out if you don’t have any on hand.

I usually have this smoothie with my lunch, but sometimes I have it for breakfast as well. My husband likes to drink it as his dessert after dinner. He usually finishes his exercise routine right before dinner, so the smoothie is also helping him to replenish the nutrients lost during the workout.

Ingredients:

1 banana

1 cup of almond milk

1 cup of Acai juice

1 handful of blueberries or mixed berries

1 cup of kale

5 almonds

2 Tbs of aloe vera juice

2 Tbs of chia seeds

Dash of cinnammon

1 scoop of vanilla protein powder

Mix it all in a blender and enjoy!