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ANTIOXIDANTS 

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Antioxidants are needed to neutralize “Free Radials” in our body that accumulate from lifestyle, stress, and our environment. Too many free radicals can  potentially result in disease. Some free radicals are necessary for our immune system to fight off infections. A balance is necessary for our health. Too many free radicals can cause DNA damage. A constant state of abundant free radicals causes oxidative stress contributing to the aging process from resulting in prolonged disease. 

Antioxidants contain nutrients like vitamins C & E that help protect the cells in our body from damage. They inhibit the oxidation process protecting against cell damage. 

It is possible to get the antioxidants your body needs from good, wholesome, preferably organic food. 

“Colorful fruits and vegetables are rich in antioxidants. Generally, the darker the color, the more antioxidants it contains. Rich, leafy greens like spinach and kale are great sources of antioxidants along with red, purple and yellow fruits and vegetables like strawberries, cherries, Brussels sprouts, corn, peppers, onion, eggplant, plums, broccoli, sweet potatoes, tomatoes, blueberries, pomegranate—and the list goes on.”

*Henry Ford Health by Patricia Jurek June 8, 2020

An easy way to get antioxidants is to drink them. 

Young Living Ninxgia Red is one of the highest antioxidant drinks. Besides Ninxgia Red containing the goji berry it contains aronia juice, sweet cherry, plum, blueberry and pomegranate. Then, amazingly, it has grape seed extract, orange peel oil, yuzu rind oil, lemon peel oil and tangerine rind oil. The added oils make it way more than an antioxidant. Citrus oils, high in vitamin C, 

boost the immune function of white blood cells. 

Apple juice, tomato juice, green tea, beer or wine are other sources of antioxidants. 

There are lots of options to get your daily antioxidants for a healthier, more youthful life. 

*NIH National Library of Medicine Oct. 2018 

GREEN BEAN and SUN CHOKE SALAD

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Ingredients

  • 1# washed organic green beans
  • 1 1/2# washed organic sun-chokes (Jerusalem Artichokes) cut up into equal size pieces
  • 1/4 cup diced up organic scallion
  • 1 clove minced organic garlic
  • 1/3 – 1/4 cup organic olive oil
  • 1 tablespoon organic lemon juice
  • 1/8 cup organic balsamic vinegar
  • 1 tbs. organic agave syrup
  • sea salt to taste
  • pepper to taste
  • crushed red pepper (optional)

*Blanch green beans for 3 minutes then cool in ice water.

*Pre heat oven to 375° on Roast

*On a parchment lined cookie sheet place the sun chokes evenly on the sheet. Coat them well with olive oil. Salt and pepper them. Roast the sun chokes until tender. Check them in 10 minutes.

*Dressing:

Add olive oil, scallion, garlic, lemon juice, balsamic vinegar, agave, salt and pepper. You can use an immersion blender to mix up the dressing.

*In a large serving bowl add all the ingredient together and toss well.

*I usually use a bowl with a lid so I can make it the night before and shake the bowl

upside down and right side up so the dressing coats the beans.

WHITE SAUCE

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1 – 8 oz. Pkg. Kite Hill cream cheese

Use 1/2 cup of the juice from the cooked chicken in the sauce. (add 1/2 cup of chicken broth if you didn’t cook the chicken

1/2 teaspoon Simply Organic garlic powder

1/2 teaspoon Simplt Organic onion powder

1/2 cup organic almond milk (Elmhurst. Thrive Market)

1 – 14.5 oz box organic cannellini beans

Salt and pepper to taste.

Add all the ingredients to a food processor and blend.

Sea salt and pepper to taste.

Heat up and pour over plated chicken breast. Top with chopped Basil.

*Sauce is from Almond Ricotta Stuffed Chicken Breast

Use it for any other meat or vegan recipe you would like a sauce to top it off.

Drizzle with Cream of Balsamic.

PROTEIN POWDER

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1 cups organic pea protein (Sprout Living. Sprout living.com, iherb, Amazon)

3 tablespoons organic cacao powder (Terrasoul. Terrasoul.com., Iherb, Amazon)

1/4 cup organic ground flaxseed (Terrasoul. Terrasoul.com, iherb, Amazon)

1 cup raw organic pumpkin seeds (GoRaw. Thrive Market, Vitacost, Iherb, Amazon)

1/2 cup ground organic chia seeds (Terrasoul. Terrasoul.com, Iherb and Amazon) 

1 teaspoons Simply Organic cinnamon 

*Use a coffee grinder to grind up the chia seeds and pumpkin seeds. 

*Blend all the above ingredients together in a large bowl. Mix well. 

*Store in tightly closed glass jar. 

There are several ways you can blend this up. 

You will use 4 tablespoons in 8 oz. 

You can make a smoothie by adding a banana and other fruit. 

You can make it more of a liquid beverage by adding your own plant based milk and  sweetener, like agave, coconut sugar, maple sugar, date sugar.

TURKEY MEAT LOAF

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Preheat oven to 350°

1.5 # of organic ground turkey

 1 1/2 cups finely ground organic walnuts (terrassoul. Terrasoul.com or Amazon)

1 cup organic onion

4 cloves crushed organic garlic

1/2 cup organic celery

1/2 cup grated organic carrots

1 organic sweet red pepper chopped

1 tsp sea salt

1 tsp Simply Organic Italian seasoning (simplyorganic.com, iherb, Thrive Market, Amazon)

Dash of organic red pepper flakes

*In a skillet sautee the onions, garlic and celery and red pepper in the olive oil. 

*In a large bowl add meat, nuts, salt, Italian seasoning, dash of red pepper flakes. ALL the rest of the above ingredients including the sautéed onion, garlic, carrots sweet pepper and celery.

*Mix the ingredients well. Form into a loaf or circle and place it in a baking dish. 

*Spread beet ketchup on the top of the meatloaf before you put it in to bake. 

*Bake for 45 minutes with a piece of parchment paper on top. 

BEET KETCHUP 

1 – 8.8oz package of organic cooked beets (I used Love Beets. Thrive Market, Amazon or Whole Foods)

3 tbs. Organic Lemon juice. (Use a fresh lemon or have Organic Italian Volcano 100% lemon juice on hand. Costco, Whole Foods, Amazon) 

1 tbs organic wheat free Tamari (San-J 25% less sodium. Amazon or 

Whole Foods

1/4 tsp. Simply Organic  garlic granules 

1/4 tsp.  Simply organic onion powder

4 tbs. Organic Maple sugar (or whatever sweetener you like)

2 tbs raw honey

3 tablespoons cream balsamic glaze vinegar (Isola import from Italy. at Amazon or Whole Foods)

1/4 tsp. Simply Organic cinnamon  

1/8 tsp. Simply Organic clove

1/8 tsp. Simply Organic cardamom (optional)

Put all ingredients in a cuisinart or blender and blend away.

The flavor is best made a day ahead. Keep refrigerated. 

GUACAMOLE 

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2 ripe organic avocados 

1 tablespoon organic lime or lemon juice (Italian Volcano from Italy. Amazon)

1/2 teaspoon sea salt

1 teaspoon Simply Organic chives

1/2 teaspoons Simply Organic parsley or cilantro 

1/2 teaspoon Simply Organic garlic powder 

1 tablespoon very finely chopped organic onion 

Organic red pepper flakes to taste

2 tablespoons chopped ripe, red, organic tomato (use more if you like)

Mash the 2 avocados in a bowl. Add the rest of ingredients and mix together. 

Keep the avocado seed in the guacamole to keep it from turning brown. 

GREEN SAUCE

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23 tomatillos 

2 – 3 sweet bananas peppers(don’t get fooled like me they are hot)

1/4 cup chopped onion

2 cloves garlic

1 tbs. raw pumpkin seeds

Salt to taste

Roast tomatillo and peppers 375 for 15 minuets. Turn them around during roasting time.

Blend in a blender. 

BEET KETCHUP 

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1 – 8.8oz package of organic cooked beets (I used Love Beets. Thrive Market, Amazon or Whole Foods)

3 tbs. Organic Lemon juice. (Use a fresh lemon or have Organic Italian Volcano 100% lemon juice on hand. Costco, Whole Foods, Amazon) 

1 tbs organic wheat free Tamari (San-J 25% less sodium. Amazon or 

Whole Foods

1/4 tsp. Simply Organic  garlic granules 

1/4 tsp.  Simply organic onion powder

4 tbs. Organic Maple sugar (or whatever sweetener you like)

2 tbs raw honey

3 tablespoons cream balsamic glaze vinegar (Isola import from Italy. at Amazon or Whole Foods)

1/4 tsp. Simply Organic cinnamon  

1/8 tsp. Simply Organic clove

1/8 tsp. Simply Organic cardamom (optional)

Put all ingredients in a cuisinart or blender and blend away.

The flavor is best made a day ahead. Keep refrigerated. 

FRUITS FOR OUR HEALTH

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*GRANNY SMITH APPLES are the best to aide in weight loss because of their high fiber content. Nutrients in apples help with gut health with good bacteria. They can help reduce inflammation. Apples are on the low glycemic index so not causing blood sugar spikes.

*POMEGRANATES are high in antioxidants which may help the heart artery walls from thickening by reducing inflammation. The bright plant pigments are said to help the heart. Pomegranates have polyphenol compounds that may help cholesterol and plaque build up and lowering blood pressure. 

*PINEAPPLE contains bromelain a digestive enzyme. This is a group of enzymes that can help reduce inflammation. Eating  it may help reduce all the muscle aches and pains from inflammation or inflammation from infection, arthritis or even surgery. 

*BANANAS contain potassium, vitamin C, B6 and natural oils. These may help hair growth by stimulating follicles, creating more circulation and the natural oils help moisturize the hair. Bananas contain a mineral, silica, that can help utilize collagen. This may possibly make hair stronger and thicker. 

*BLUEBERRIES contain flavonoid antioxidants that may increase blood and oxygen flow to the brain. On the whole they may protect the brain from the ravages of age related brain disease. 

*PEARS contain both soluble and insoluble fiber they are instrumental in digestion and bowel health. The red varieties have been linked to lowering your risk of diabetes.

*CHERRIES contain antioxidants and anti-inflammatory compounds. One particular antioxidant, Quercetin, may promote a feeling of calmness. Cover your cherries in dark chocolate and you have a superb snack to help with stress and anxiety. 

*FIGS contain calcium, potassium, and Vitamin K that contribute strengthening our bones. Add chopped figs to your salads.

*PLUMS have vitamin C that play a role in helping create collagen. They contain Vitamin K to maintain healthy bones and teeth. 

*LEMONS can improve your absorption of iron in plant foods helping with anemia. The citric acid in the lemons may help to prevent kidney stones. 

*KIWI has a high content of vitamin C helping your body build more white blood cells to help heal any infections. Kiwis also contain folate and vitamin E to help support your immune system. 

*AVOCADO contains oleic acid which may help prevent wrinkles. The Vitamin E protects skin from oxidative stress. The omega fatty acids help keep skin hydrated and the monounsaturated fats support a healthy skin membrane. 

*PAPAYA contains Papain that breaks down dead skin cells helping your skin to exfoliate. Papaya also contains beta-carotene and  lycopene to help against skin damage from the sun. The vitamin A and antioxidants may help the lines and wrinkles. 

*GRAPEFRUIT contains naringin and naringenin, antioxidants that help reduce inflammation that may help protect liver cells. Grapefruit can also increase enzymes that burn fat. 

*GUAVA having high vitamin C and the highest of fibers (pectin) called hypocholesterolemic, the red guava, has potential to reduce cholesterol content. 

*RASPBERRIES with their “raspberry ketones” similar to norepinephrine (a fat burning hormone) may increase the metabolism and promote the breakdown of fat. 

*STRAWBERRIES are a low glycemic fruit that will not cause a blood sugar spike. Especially good for diabetics looking for a sweet treat. 

*DATES have a sustained energy release because of their high fiber content along with large amounts of natural sugars. Even though high in natural sugar they are low on the glycemic index. 

*ORANGES contain flavonoids along with Vitamin C an antioxidant that contribute to eye health by protecting the eyes from free radical damage. 

*WATERMELON is 92% water keeping you hydrated. The potassium in watermelon can help with the water balance.

CHICKEN CACCIATORE

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Preheat oven 350°
2 tablespoons organic butter
2 tablespoons organic olive oil (Thrive Market)
1 cup diced organic onion
1 chopped sweet organic red pepper
2 stalks finely chopped organic celery
3 cloves organic finely chopped garlic 
1 cup uncooked organic rice
1 teaspoon Simply Organic Italian Seasoning 
1 teaspoon sea salt

Pepper to taste
1/4 cup Go Raw organic pumpkin seeds (Vitacost, Iherb or Amazon)
1 cup organic wine
4 organic bone in chicken thighs
1 jar 23.5 oz. Primal Kitchen Organic Vodka Sauce (Thrive Market or Amazon)

In a large skillet melt the 2 tablespoons butter and add the 2 tablespoons olive oil. 
Brown the chicken on both sides. Remove chicken to a plate when done browning and set aside. 

To the skillet with the oils add the onion, pepper, celery, garlic and sauté until soft. 
Push the veggies aside around the side of the skillet leaving a well and add the rice to the middle and sauté for about 5 minutes. Add the Italian seasoning salt, pepper and mix together with the veggies. 

Add the wine and spaghetti sauce and stir all together. Add in the chicken, spooning sauce on top of the chicken. 

Bake in oven 40 minutes. 

Plate and grate on some Mitica Parmigiano Reggiano raw cow Parma (Whole Foods) and some organic green olives.