Recipe of the Week: Creamy Avocado Caesar Salad with Roasted Chick Pea Croutons


Hello My Dear!!

I developed this recipe for my holistic cooking class and the ladies loved it, so I want to share it with you. Because everyone deserves to taste a vegan kale caesar that rocks! Try it out for your next family get together or pot luck, I promise you will love it.

Food as Medicine: Protecting the Skin with Antioxidants + Blueberry Tahini Dressing Recipe


Sun Exposure & Antioxidant Protection

As summer is approaching we start thinking about the beach, beautiful weather, barbecues, summer cocktails, relaxing and days at the cabin. With the summer heat it is so important to protect yourself from the harmful UV rays from the sun. During the summer months, the sun is huge source of free radicals and the sun also heavily depletes the skin of antioxidants. As a Holistic Nutritionist, I love talking to my clients about antioxidants, how they protect us and why are they so important.

What are antioxidants? These are special compounds that have the ability to neutralize reactive molecules and particles which are known as free radicals or oxidizers.

What are free radicals? Normal by-products of metabolism. As we break down food for energy and go about your day, you are creating free radicals. When our body is in good spirits these negative electrons pair off with positive ones making them neutral. However, when free radicals do not get paired, the negative charge is left hanging around and this is what causes oxidative damage to our cells, tissues and organs. In certain circumstances, damage does have a purpose for when you are sick, free radicals are very destructive and are produced when the immune system fights off invaders to rid the body of damaged tissues. However too many free radicals cause damage on the healthy areas of your body that they come in contact with. Lucky for us, our bodies have a defense system of antioxidants which we produce that essentially look for and neutralize free radicals.

Even though we have a built in system of antioxidants we still require them from our diet. Some of my favourite sources are:

         Fresh organic vegetables especially dark leafy greens.
         Fresh organic berries such as Cranberries, Pomegranate, Cherries, Blackberries, Blueberries, Raspberries and Strawberries.
         Organic raw nuts & seeds
         Organic fresh herbs and spices such as ground Cloves, Cinnamon, Oregano, Cilantro, Garlic, Turmeric, Coriander, Dill and Ginger.
         Beans such as Red, Kidney and Pinto

Here are 2 helpful tips to get more antioxidants into your diet!
         When choosing fruits and vegetables for your meals, eat the rainbow! Meaning consume fruits and vegetables that are brightly coloured.
         Include herbs and spices into your meals! Not to mention it is also a fantastic way to add more flavour to your favourite dishes.

If you are curious if you are consuming enough antioxidants, remember that if you are eating a diverse rainbow of fresh, whole and preferably organic fruits and vegetables while also using herbs and spices to cook then it is safe to assume that you are getting enough antioxidants.

Here is an amazing recipe for an antioxidant boost to your salad!




Tahini Blueberry Dream

Ingredients:
½ cup blueberries
2 tbsp lemon juice
1 tbsp olive oil
2 tsp tahini
2 tsp maple syrup
sea salt or himalayan salt (to taste)

*Add water (if needed)

Directions:

• Place all ingredients into a blender

• Blend until creamy and smooth

• The dressing should be relatively thick however if it is too thick you can add a little water starting with 1 tsp

Enjoy!!

Pairs perfectly with this Farmer's Market Salad!


About the author: Hannah Marie Alison


Hannah is a budding graduate of the Institute of Holistic Nutrition. She has a passion for working with others, food and business. She decided to pursue her passion as a Holistic Nutritionist after experiencing first hand the profound effects of improved diet & lifestyle. She credits her progress to staying consistent and dedicated to her lifestyle by being aware of how food makes her feel and also practicing yoga and strength training as means of stress management. Follow her on Instagram!

The Energy Fix: Top Energy Vampires ~ And How to Ditch Them!


We all get bogged down from time to time and quite often it happens to us even when are not aware. When you are constantly feeling drained it might be time to take a look at what exactly is bringing you down.

There are some obvious reasons, like not eating enough calories, getting enough sleep and not giving yourself enough time to rest and rejuvenate, but daily fatigue is not normal. Check these energy vampires and see if any apply to you.

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