5 Forgotten & Cheap Superfoods!

Feb 20, 2012 • Categories: Superfoods • by

(If you prefer to watch a video on my superfoods, then check out this video I did on YouTube, there are a few surprises that are not mentioned below).

It’s not difficult to empty your wallet on the latest and trendiest super foods on the market imported from distant lands. While these foods have absolutely incredible health benefits that certainly make them superfood-worthy (coconut oil, raw cacao, goji berries), this post is about the forgotten and inexpensive ones that you might be passing by while grocery shopping.

What makes a food a superfood-worthy? High level of antioxidants, great source of vitamins and minerals that are proven in studies to be effective at everything from balancing blood sugar to reducing the risk of many different types of cancer. Here are my top 5 favourite superfoods:

1. Kefir: The “champagne of yogurt” is what this effervescent product of fermentation has been referred to and I agree! It provides you with a megawatt dose of active live bacteria. In fact, 1 tbsp provides 5 billion good bacteria and 240mL has up to 88 billion – that’s a whole lot of creepy crawlies!

This good bacteria is excellent for curing digestive problems such as ulcers, bloating, constipation and reducing bronchitis and pneumonia. Good bacteria is essential to a healthy strong immune system. Here’s more on kefir: http://www.joyoushealth.ca/2010/01/04/kefir-is-a-super-food/ and a delicious muesli recipe with kefir:http://www.joyoushealth.ca/2011/11/18/homemade-energizing-breakfast-muesli-recipe/

2. Whole egg: A wonderful source of low cost high quality protein. Notice I said, the “whole” egg? That’s right, you need to eat the whole egg to get this whack of nutritional benefits and this just scratches the surface!

  • Source of choline: Important for brain health (eat the yolk), brain and memory development in the fetus
  • Tryptophan: Important for serotonin production. Helps with sleep and relaxation
  • Eye health: Carotenoids in yolk prevent macular degeneration.
  • Really great for satiety… keeping your belly quiet till your next meal.
  • Source of lecithin (in the yolk) which reduces absorption of cholesterol!! No eggs, do NOT raise cholesterol levels.
  • An animal food that is actually anti-inflammatory. Source of vitamins A and E, B vitamins B-6, B-12 and folate and of course, iron.

3. Beets and beet greens. These are such a wonderful fall/winter vegetable. Their natural sugary taste will satisfy that sweet tooth.

  • Incredibly detoxifying: Thanks to a chemical in beets called betaine which stimulates the function of liver cells, protects the liver and enhancing detoxification.
  • The beet greens are drenched in nutrients. In fact, 1/4 cup of the greens contains as much Potassium as 3 bananas! They are very high in vitamin A, C, K (skin and bone building).
  • More on the greens: High in chlorophyll which is a blood cleanser, wonderful for chelating heavy metals.
  • Anti-inflammatory action which has been linked to reduction of tumour cell growth in human studies through the inhibition of pro-inflammatory enzymes.
  • Great source of folate and fibre.

Try this delicious apple carrot beet slaw recipe: http://www.joyoushealth.ca/2012/02/03/apple-beet-carrot-quinoa-slaw/

4. Sauerkraut.This superfood dates back as far as 6,000 years ago, but it’s a new experience for many! I love sauerkraut with some crackers or as a side dish – it goes with pretty much anything! Here’s why I love sauerkraut:

  • Good bacteria (immune building) like lactobacillus and an amazing source of digestive enzymes.
  • Less expensive than probiotics.
  • High in acetylcholine, a compound known to regulate the bowels, calm the nervous system, improve sleep patterns, and lower blood pressure.

Keep in mind, not all sauerkraut is created equal. So no, that sauerkraut at the hot dog stand isn’t going to give you these benefits! This is my favourite brand because it’s raw and unpasteurized. This is important because the good bacteria remains intact. It’s also a wonderful choice for people who have trouble digesting raw cabbage.

5. Apples: There is a lot of truth to “an apple a day keeps the doctor away”. Check out these health benefits and this just scratches the surface.

  • Lung health: Some research shows colon and breast cancer, but apples stand out in lung cancer prevention and asthma prevention.
  • Blood sugar regulation: The polphenols in apples help to activate the muscle cell insulin receptors and drive more glucose into the cell for utilization.
  • Heart Healthy: Both pectin and polyphenols help to lower cholesterol. Apples are a wonderful source of anti-inflammatory quercitin. In fact, one study showed that C-reactive protein was reduced after eating 1 apple. C-RP is a protein linked to inflammation.

Apples are my absolute favourite fruit! As you can tell from the front page of my website. Here is a delicious recipe that tastes like a cross between rice pudding and apple crisp, plus it’s SO easy to make: http://www.joyoushealth.ca/2012/02/13/apple-spice-rice-bake-recipe/

Upcoming Workshops in 2012:

Winter Eat Well Feel Well 6-wk nutrition + yoga class
Gluten-free Deliciously: Mar 10
Spring Detox: Apr 14
Feel Good Food: May 12


Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.

Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step.

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Brussels Sprouts with Toasted Coconut

Feb 18, 2012 • Categories: Recipes • by

Note from Joy: I’m joyous to share this recipe with you from my guest blogger Bianca Osbourne! I loooove Brussels sprouts, but my love is only within the last 10 years, prior to that.. they were my least fave because I didn’t have a clue how to make them delicious. Read more to learn how to turn these green balls into some kind of wonderful…

For years Brussels sprouts have gotten a bum rap; due in large part to years of being poorly prepared, which further enhances their, um, earthy flavor. But I’m here to elevate this little green bauble back to its rightful place in the culinary kingdom. When prepared properly, Brussels sprouts have the power to induce “oohs and aahs”, as opposed to “blech”; which is crucial if anyone is going to eat them.

And why should we be eating Brussels sprouts? Continue reading “Brussels Sprouts with Toasted Coconut” »

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Apple Spice Rice Bake Recipe

Feb 13, 2012 • Categories: Recipes • by

I went on a little road trip yesterday with my sweet man, so I had some time to enjoy being a passenger and peruse Julie Daniluk’s “Meals that Heal Inflammation” book. I stumbled upon this drool worthy recipe for “Apple Rice Bake”, so I was excited to get home and try it out. It was absolutely delicious for dessert and then I had it for breakfast this morning with some cinnamon and kefir! Continue reading “Apple Spice Rice Bake Recipe” »

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Holistic Vanity & Joyous Health Tub Talk: Superfoods for Skin Hydration

Feb 10, 2012 • Categories: beauty • by

Hey Everyone!

I hope you are having a great day….:)
This is just a quick note today because I’m doing last minute prep for my seminar tomorrow on Superfoods for Beauty, which I’m rrrrreally excited about, as I love to talk about natural beauty.

But I wanted to share this with you right away, as it was just released. I met with the lovely Kristen Ma, co-founder of Pure + Simple and creator of a new line of beauty products called Holistic Vanity, to film this video for you on foods for skin hydration.

In this short video you will learn my favourite foods for hydrating your skin from the inside out. EnJOY! Continue reading “Holistic Vanity & Joyous Health Tub Talk: Superfoods for Skin Hydration” »

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Sexy Balls: Maca Raw Cookie Recipe

Feb 8, 2012 • Categories: Recipes • by

Valentine’s Day is just around the corner, so in the spirit of love and sex I created these delicious raw cookies with three libido-boosting ingredients: maca, raw cacao and goji berries. It makes perfect sense to call them “sexy balls” then doesn’t it? Here’s the recipe for these delicious raw cookies:

Ingredients:

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Beauty Product Giveaway from Green Beaver!

Feb 6, 2012 • Categories: beauty • by

 

 

UPDATE: We have a winner!! The winner of the Green Beaver Gift Package is AshleyTIA. She wrote what makes her feel beautiful: “My red hair! It makes me feel unique & beautiful.”

I loooooove product giveaways on my blog, especially since the success of the last one. This giveaway is positively joyous because it’s from a Canadian company that I happen to adore — Green Beaver! Why do I love these guys? Well, they make clean “green” products that actually work. My fave products are the toothpaste and the shampoo and I’ve got both of those in this gift bag for one lucky winner, plus more!

But before I share exactly what’s in this gift bag, I want to tell you precisely why you need to make the switch to more natural and truly clean beauty products. As mentioned in my post 12 Dirty Chemicals In Your Personal Care Products, it’s more important what’s NOT in your products. Continue reading “Beauty Product Giveaway from Green Beaver!” »

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Apple Beet Carrot Quinoa Slaw

Feb 3, 2012 • Categories: Recipes • by

{Check out my Joyous February Monthly Special}

This recipe is vegan, incredibly delicious and super duper healthy — apple beet carrot quinoa slaw. Plus it’s going to make your cells smile with joy and give your liver a nice scrub, thanks to all those nutrients (I will save that post with all the health benefits for another day).

Last night after I got home from the gym, I realized I wanted something quick and of course, deliciously satisfying. So I whipped up exactly what you see in the photo. You might be thinking that it took me a while to make, but I’m thrilled to tell you I was eating in about 20 minutes from arriving home and most of that was just waiting for my oven timer to tell me dinner was ready.

I baked myself some fish to go along with it, but if you add quinoa to the slaw then it’s a perfect vegan dish (minus the fish of course). The addition of the quinoa makes this a perfect whole meal because it’s a complete protein and contains all the essential amino acids. Plus if you don’t make the fish, then you can be eating in about 5 minutes if you have quinoa leftover from lunch like I did. I made my Sunshine Quinoa Bowl for lunch. Continue reading “Apple Beet Carrot Quinoa Slaw” »

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Pasta with Arugula & Sundried Tomato Hemp Pesto

Jan 31, 2012 • Categories: Recipes • by

I used to think pasta was unhealthy because of the grief it gave my belly. Now that I’ve learned a ton about nutrition and how we digest/metabolize carbs, I’m hear to tell you that not all carbs are created equal. If you choose the BEST carbs for YOU, then you will not gain weight (you may even lose some… especially around the belly), your energy will soar and you will have good bowel movements.

Here’s the deal. You likely already know that the white flour products are ones to avoid because they are nutrient-poor, well…. let’s be honest here, “nutrient-dead” is a better description. Why? Food manufacturers strip away all the fibre, B-vitamins, essential fats and what you are left with is fluffy white flour that breaks down into glucose VERY quickly. And that just barely scratches the surface, but rather than talk about how they bleach flour via chemicals, let’s talk about what this post is really about! My amazing brown rice pasta recipe featured in that gorgeous mouth-watering photo.

Brown Rice Pasta with Arugula & Sundried Tomato Hemp Pesto

Ingredients:

2.5 cups brown rice pasta (for a non GF option: use spelt or kamut pasta. I LOVE this brand. You can purchase it in Canada and the USA)

Pesto:

  • 1/2 cup sulfite-free sundried tomatoes
  • 2 cups arugula (preferably organic)
  • 1-2 garlic cloves
  • 1/2 cup walnuts
  • 1/4 cup of Ruth’s Foods Organic Hemp Oil (This is a superfood)*
  • Sea salt & freshly ground black pepper

Directions: Cook your pasta based on the instructions on the label to al dente (if you cook it a touch less than it recommends, this makes it lower in the glycemic index — meaning, lower rate at which it spikes your blood sugar and this is a good thing).

While your pasta is cooking, toss all your pesto ingredients into your food processor or blender (some blenders have settings to make pesto too, like the Breville blender). Give it a taste test and add a little more of this or that to get it to your liking. I’m a garlic-lover, so if you are not, then use only 1 clove. Fortunately, my bf loves garlic as much as I do!

Once the pasta is cooked. Drain and place in a large bowl. Mix the pesto into the pasta and serve immediately. Serves 2 with a little leftover for lunch the next day!

This recipe is a fave in my household and it is SO easy. Pair this with a glass of delicious Pinot Noir and you have a fantastic meal in 10 minutes!

Curious about hemp seed oil? It’s a powerful healing oil because it contains a ratio of 2:1 omega 6 to omega 3 (Ruth’s brand specifically, not all hemp contains this ratio FYI) and it’s a source of a special fat called GLA. This makes hemp oil anti-inflammatory, hormonally balancing and great for your skin. DO NOT HEAT it. Make sure you refrigerate it.

Enjoy!
Joy

Ps. I’ve already posted my February deal for all the sugar-addicts out there. BREAK FREE with joyous health’s help! Due to the popular success of my January deal, I wanted to bring you another special offer. Please check it out: http://www.joyoushealth.ca/services/nutrition-services/

Pps. I’ve just uploaded a video from Global’s Morning Show on my press page: Know Your Fats! Use the safest and best cooking oils.

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Do you have enough sweetness in your life?

Jan 28, 2012 • Categories: Inspiration, Love & Health • by

I had a reader email me on Saturday morning when I was working in my fave cafe (Mylk Uncookies) sipping on an almond mylk latte. She confessed that she has an “insatiable” appetite for all things sweet and that everything she eats needs to be extremely sugary tasting. Fortunately she wasn’t binging on refined sugar and used stevia liberally which is a herbal, zero calorie sweetener.  But she felt that it was a bit of an addiction and asked me for any suggestions I might have. Continue reading “Do you have enough sweetness in your life?” »

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Warming Breakie Banana Bowl of Gluten-Free Goodness

Jan 25, 2012 • Categories: Eat Well, Recipes • by

Hey lovely readers!

This morning I woke up to a damp dreary weather, so I was inspired to eat something for breakfast to warm me from the inside out. With that in mind, I created this protein-dense, high fibre, gluten-free breakie bowl. It is a cross breed between porridge because it’s as comforting as a warm hug and muesli, because it’s stick-to-your-ribs “meaty-goodness”. What this isn’t however, is a breakfast that’s going to put you on the fast track to belly bloat because it’s gluten-free!

Ingredients:

  • 1 cup raw oats (preferably soaked overnight or for a few hours to increase digestibility. Make sure you buy certified “gluten-free” oats if you truly want to make this GF)
  • 3/4 cup almond flour
  • 1/4 cup teff flour (or brown rice flour)
  • 3-4 mashed bananas
  • 5 drops of stevia or drizzle real maple syrup once it’s cooked
  • 1 tsp pure vanilla extract
  • 3 tbsp chia
  • Half a cup of water
  • 1-2 cups of almond milk (depending how thick or thin you want it) Continue reading “Warming Breakie Banana Bowl of Gluten-Free Goodness” »

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