Tag Archive for: Anti-inflammatory

The Olivique Olive Oil-Love At First Bite

Eating good food is a joyful experience for me. It’s like basking in a symphony of flavors. So, I’m always thrilled when I encounter a new product that performs so well it makes my palette sing. Such is the case with The Olivique, a new brand of Spanish Mediterranean Extra Virgin Olive Oil. For me it was love at first bite. This flavorful oil is so delicious, I’ve been incorporating it into just about every dish I conjure up.

What makes it so special?

Flavor and simplicity. There are  four distinct varieties from which to choose: Arbequina, Picual, Koroneiki and Cornicabra.  All four are subtly textured and their unique flavors range from a woody herb blend to a peppery finish. (You can visit The Olivique web site for a full description of all four varieties.) Each one brings out the richness of a dish without overpowering it. That, my friends, is an impressive feat!

Currently, I’m smitten with the Arbequina, a delicate and fruity blend flavored with apples and almonds.  Try it with my simple recipe, Sautéed Scallops over Spaghetti Squash.  You can also drizzle it over freshly grilled fish: Amazing! Or be adventurous with any recipe of your choice.

Calling all foodies!

Anyone who is a lover of good food will love this product. These olive oils are delicious.

Health conscious? The oils are also beneficial for your health. High in oleic acid, they’ve been credited with improving heart and liver performance and overall health. So, tasty and healthy. Does it get any better than that?

Where does this delicious olive oil come from?

Just like its unique flavors, the location of its source is also unique. The Olivique is produced in the Old Monastery of El Bercial de San Rafael in Toledo, Spain. Local family farms provide the olives which are sourced  from trees up to one hundred years old or more. Some of the older orchards are still harvested by hand.

The Olivique prides itself on the purity of its product and their label says it all. “Truth, Simplicity & Olive Oil”

I couldn’t agree more.

The good news is, you don’t have to travel to Spain to find The Olivique.

WHERE TO BUY

Visit The Olivique web site for location info

DISCLAIMER–As a food and fitness blogger, I often receive free samples to review but I am never paid for my opinions. The views expressed here are based solely on personal experience with the products and my interactions with the company’s staff. Your experiences and sentiments may differ from my own.

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Fresh Herbs with Benefits

“An herb is the friend of physicians and the praise of cooks.” – Charlemagne

It’s true, fresh herbs not only add flavor and color to dishes, they may also benefit your health. Fresh herbs contain a ton of vitamins and minerals. Basil, parsley, thyme, lavender and rosemary are particularly beneficial. If you know me at all, you understand my need to throw in the fact that organic is best, especially if you are using them frequently.

Fresh herbs are fairly easy to grow in pots, which makes them quickly accessible and much less expensive than the market.

Buyer beware: If you are getting your herbs from the supermarket or even the farmer’s market, please be aware that not all growers are created equal. Be a detective, ask questions and read labels.

Basil

 

An article in The New York Times recently credited basil as a top-notch source of vitamin K with healthy amounts of iron, calcium and vitamin A. According to the Times, Vitamin K is needed for blood to clot, while iron prevents anemia and calcium promotes strong bones. Vitamin A helps night vision, among things. Fresh basil also has anti-inflammatory properties and its oils may fend off some harmful bacteria.

Parsley

Parsley is loaded with powerful antioxidants that help protect cells from the damage caused by free radicals. In fact, fresh parsley has almost twice the carotenoid content of carrots and the same amount found in kale and red peppers, reports the Christian Broadcasting Network. Parsley is also high in Vitamin K and Vitamin C, another antioxidant that also helps wounds heal and aids immunity. It is also a good source of iron and folate, a B vitamin that is particularly important during pregnancy.

Rosemary

According to the August 23, 2012 issue of Phytotherapy Research, rosemary has been reported to decrease blood sugar levels. Other research that was conducted by scientists at the Sanford-Burnham Medical Research Institute in La Jolla, California suggests the herb may help protect against the oxidative damage associated with macular degeneration. Fresh rosemary may also have cancer-protecting properties and has been shown to help support the immune system.

Tips

To enjoy the healthful benefits of fresh herbs, University of Nebraska Extension recommends cooking with them. For example, fresh basil is delicious in pesto and rosemary, thyme, and even culinary lavender can be added to chicken, fish, pork and vegetable dishes, as well as soups and grain dishes. Fresh herbs are more flavorful than dried herbs, so use three times as much in recipes and buy them close to the time you plan to use them. If growing your own fresh herbs in a garden, the University of Nebraska says morning is the best time to pick them before the heat of the day sets in. Bump up the taste and your benefit your health by adding fresh herbs to food.

Feel Calmer, Lessen Cramps and Reduce Migraines With Lavender

Some of the health benefits of culinary lavender as an herb is in combination with marjoram, orange, and rosemary to add exotic fragrance to savory and sweet foods and at the same time feel calmer from the lavender but stimulated from the rosemary.

Health benefits such as possible relief from migraine and menstrual cramps or anxiety combine with culinary fragrances in foods when lavender is used. But use only in tiny amounts.

NOTE: A small study published in the New England Journal of Medicine in 2007 concluded that lavender and tea oils in some shampoos, soaps, and lotions may cause gynecomastia (breast development) in males, according to the article,  Lavender Herb – Health Benefits and Precautions.

Boost Brainpower With Rosemary

Here’s a great reason to keep a pot of fragrant rosemary in your kitchen: Recently, scientists at the Brain, Performance and Nutrition Research Centre in the U.K. reported that having higher blood levels of one of this herb’s main chemical compounds—absorbed from its aroma—was linked to the speed and accuracy of study participants’ cognitive performance. The higher the level of the compound in the blood, the better the outcome.

Ginger to the Rescue When the Sniffles Show Up

Ward off tummy upset with raw ginger

Did you know that ginger is known to sooth a sore throat and can also zap those nasty flu viruses? In addition, ginger is  a natural way to relieve pain and reduce fever.

Soothe Your Colon With Peppermint

Irritable bowel syndrome (IBS) affects up to 20 percent of Canadians and many more women than men. Last year, scientists at the University of Adelaide in Australia showed how peppermint helps to relieve IBS by activating an anti-pain channel in the colon. It reduced pain-sensing fibers, particularly those activated by eating chili and mustard.

Fight Inflammation With Oregano

Research in the Proceedings of the National Academy of Sciences showed that when mice with inflamed paws were treated with oregano’s active ingredient—beta-caryophyllin (E-BCP)—the swelling subsided in 70 percent of cases. E-BCP links to structures in a cell’s membrane, inhibiting the production of substances that signal inflammation.

Get Your Antioxidants From Fresh Thyme

Sprinkle fresh thyme on salmon or chicken that’s headed for the grill: Among fresh herbs, thyme has the second-highest amount of antioxidants (sage has slightly more), according to its oxygen radical absorbance capacity—a measure of a food’s ability to fight off disease-causing free radicals in our body. Thyme is also a very good source of vitamins A and C, as well as iron and dietary fiber.

I hope after reading this article you will decide to incorporate more fresh herbs into your kitchen and reap the health benefits. Of course, one of the easiest ways to do this is by bringing My Sage Gourmet’s Herbed Seasoning Blends into your kitchen.

I’m here to help.

Book your Kitchen Coaching appointment today!

To your health,

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DISCLAIMER– The views expressed here are based solely on personal experience with the products and my interactions with the company’s staff. Your experiences and sentiments may differ from my own.

 

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Chicken Tofu Stir Fry

This Chicken Tofu Stir Fry recipe is so versatile and quick, it can be made in as little as 20 minutes.

I suggest the use of organic and free range meats whenever possible.

 

Chicken Tofu Stir Fry

Chicken Tofu Stir Fry

Yield: 4-5
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Quick and versatile, can be made in as little as 20 minutes.

Ingredients

  • 1 lb. ground chicken
  • 2 tablespoons Sesame Oil
  • 1 tablespoon Coconut Oil
  • 1 teaspoon freshly ground black pepper
  • ½ teaspoon My Sage Gourmet Garlic Herb
  • 2 tablespoons Ponzu sauce
  • 1 tablespoon Fish sauce
  • Sriracha sauce to taste
  • 1 teaspoon dried lemongrass or fresh if you have it-shredded
  • Two handfuls kale (center rib removed, leaves torn into bite-size pieces)
  • Handful Napa cabbage torn into bite size pieces
  • 3-4 scallions
  • 2 8.8 oz. packages of Brown Basmati Rice (I recommend Full Circle Market)](http://fullcirclefoods.com)
  • I-16 ounce package extra firm tofu, drained

TOFU MARINADE

  • ½ Cup Ponzu Sauce
  • 2 teaspoon freshly ground pepper
  • 1 teaspoon
  • 1 teaspoon grated fresh ginger
  • Sriracha Sauce to taste
  • 2 tablespoons Olive Oil
  • 1 tablespoon Sesame Seed Oil

Instructions

  1. Prepare the tofu: Drain and slice about 1/4-1/2 inch thick.
  2. Dry Fry: Heat large skillet to medium heat. Do not coat pan. The purpose of the dry fry is to remove moisture allowing better absorption of marinate.
  3. While tofu cooks, mix together marinade. Set aside.
  4. Once tofu has lightly browned on both sides, place in a deep dish in one layer.
  5. Pour reserved marinade mixture over tofu, turning once to coat well. Cover tightly and refrigerate.
  6. In the same large skillet, heat Sesame and Coconut oil over medium high heat (no higher!) Crumble ground meat into pan. Brown meat then drain off excess liquid.
  7. While meat is cooking , cook your rice according to package directions. If you prefer to use a different rice, be sure to allow for cooking time!!
  8. Once meat is cooked and drained, add remaining ingredients (black pepper through scallions) to skillet. Stir to mix. Reduce heat to low simmer for 10 minutes.
  9. Remove from heat. Add tofu to skillet, turning gently to mix.
  10. Serve over cooked rice.

Notes

Makes a great lettuce wrap if grains are not your thing.

You can also eliminate the chicken and still have plenty of protein from the kale and brown rice.

Recommended Products

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 569Total Fat: 40gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 28gCholesterol: 121mgSodium: 1242mgCarbohydrates: 16gFiber: 3gSugar: 7gProtein: 41g

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© Carol Takakura
Cuisine: Healthy

 

Enjoy, and please share!

 

About Full Circle Market  Brown Basmati Rice packets

I don’t usually go for heat-and-eat packets since I try to avoid microwaving but these little packets are delicious in any stovetop stir fry or fried rice recipe.

Find out more about their products at FullCircleFoods.com

 

DISCLAIMER–As a food and fitness blogger, I often receive free samples to review but I am never paid for my opinions. The views expressed here are based solely on personal experience with the products and my interactions with the company’s staff. Your experiences and sentiments may differ from my own. 

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12 Tips for Healthy Holidays

12 tips for Healthy Holidays

12 tips for Healthy Holidays

Tis the season to eat largely fa la la la la la la la la… At least that is it seems when the holidays arrive.  Between holiday office parties, gifts of sweet treats, cocktail parties with friends and bountiful buffets; it can be difficult to tame our taste buds. As you gather with friends, family and coworkers to make merry this season and chances are you’ll do this more than once, now it the time to think of ways to be mindful of healthy eating habits. The good news is you can indulge at a festivity without propelling your healthy diet into the abyss. Use these 12 tips to sail through the holidays without fears of fitting into your clothes come January. I propose the this is the Season to Stay Fit and Healthy!

  1. Have a plan– Planning ahead is your new BFF! You will feel confident, in control and clear minded when you take the time to be organized, with your food, your workouts, your gift giving and calendar of events.
  1. Don’t show up to any event on an empty stomach– Rather than “saving up” your days calories for a big meal or lots of nibbling, arrive with some food in your belly. Pack a few little snacks the night before, so time won’t be a factor when you are getting ready to dash out the door. Items such as a small snack of almonds, walnuts, a Greek yogurt or even a small protein shake before you head out, will help to tame your appetite.
  1. Zzzz’s Please: Being chronically tired not only affects your ability to fight off winter viruses but also your perception of hunger. Many times we find ourselves finishing the last bite of something sweet before we even realize that the second and third bites landed in our mouth. If you are well rested you will look healthier and stroll through the holi-daze happier, knowing you didn’t give your health away.
  1. Just Say No to overdo– Do you really want to go to every single one of the holiday gathering you’ve been invited to? Learn to say No to overdo and say yes to your good health. You will feel and look much more vibrant if you are taking care of yourself.
  1. Don’t lose your fitness routine!- Don’t let go of the good habits you’ve worked hard to establish all year.  Having a fitness goal is a great way to keep you on track. It may not seem like it, but this is the perfect time to plan that 5k in the spring, connect with a biking or a hiking group. Fitness goals that are consistently managed are much easier to keep that those that are big and seemingly improbable.  Start slow, working up to a bigger goal. Plan and prioritize for you. Do not give anyone permission to talk you out of it. You are far more valuable than that!
  1. Get a grip on Holiday shopping – I personally do not take pleasure in crowded holiday shopping. I am also a task oriented gal and enjoy seeing a list completed. I used to approach holiday shopping as a challenge, trying to cram my whole list into one trip. The problem I ended up having, was I was tired, starving and grumpy by the time I was done and willing to eat whatever was in front of me. I don’t operate that way anymore; it is counterproductive to my well-being. Now I plan ahead, getting my workout in first, grabbing my smoothie loaded with protein, veggies and good fats to keep my energy up and my belly full. I highly recommend keeping a water bottle with you as well as quick healthy snacks. Lastly, make a list of where you want go, what you are getting and don’t add stress to your trip by pushing through-accept that when you’re done you’re done!
  1. Avoid the “bar” syndrome– protein bars, granola bars and the like can be a decent option but there are many out there that contain high amounts of sugar, loads of preservatives and artificial everything, that bars may not be your best option. Read the label when considering whether the good truly outweighs the questionable. When it comes to sugar, every 4 grams of sugar listed is equivalent to one (1) teaspoon. One last thought on bars, when was the last time you ate one and felt that you really enjoyed a meal? The process of eating a meal, seeing the colors on your plate, sharing a conversation over good food, chewing, taking time to savor it, these are the qualities that make a meal feel like a meal, and give you a feeling of being satiated , bars can be a great option but , well you get the idea.
  1. “A stitch in time saves nine” – This brilliant proverb holds true with healthy eating habits too. Planning meals ahead of time is crucial, especially during the holidays. This should not mean spending hours in the kitchen, rather, well planned organization for the busy week ahead. I recommend hitting the farmers market and/or grocery store on a day when home tasks will follow the shopping trip. Once home you can quickly unload the bags, soak, chop and store your greens, dice up fruits for smoothies, salads and snacks and even cook up a pot of grains or quinoa , all while the laundry is going, getting gifts wrapped or other at-home tasks you are  taking care of. Take it a step further and roast a chicken or cook up a pot of soup that can easily be reheated for a few quick , home cooked meals during the week, much more healthy and less expensive than eating out.
  1. About that drink– Alcohol packs a surprising amount of calories. This is particularly true for holiday libations such as eggnog and that tasty looking spiked punch. Peak around at the bar to see if there are fresh slices of limes or lemons, seltzer or sparkling water that you could concoct a spritzer or other light drink to sip. In between each drink, have a glass of water. This way you have something to hold in your hand, sip on and stay hydrated, sober and not pack on the pounds. Keep in mind that the more drinks you have, the lower your inhibitions, and the greater your chances of mindless overeating.
  1. Make one trip — with one plate-Have you seen that guy who creates an impressive tower of food on his plate? Don’t be that guy. Choose a snack or salad size plate. If one is not available, make a “no-stacking” rule to ensure reasonable portions. Avoid the temptation to go back for seconds. Similarly, decide on a small snack size plate for one trip to the dessert table, no going back for seconds. Stick with the whole foods when possible, avoiding the processed junk. Make a conscious effort to balance and brighten your plate with plenty of fruits and veggies, and don’t drown them with dips and sauces.
  1. Take the focus off food-Friends and conversation are what holiday parties are all about anyway, right? Enjoy, but back away from the buffet table. Stand or sit somewhere that makes the trip to the food table feel not worth the trek.
  1. Invest in yourself and your sanity- Take a bit of the pressure off by hiring a private chef, like me, who will shop, prepare and drop off healthy, quick to heat and eat meals for your week. This can be an affordable option both for your time and wallet.  Contac me for more details. Ps-I also prepare dishes for your holiday potlucks, its ok you can tell them you created it yourself :>)

 

 

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