Healthy Eating Archives - Journey With Healthy Me

Day 1: What Did I Eat?

In a departure from sharing about different supplements on Sundays, today I began a 7 Day Raw Food Cleanse. For the next week I’ll be sharing menus and recipes, health tips and what did I eat days, and report on how I am doing.

I did a 28 day healing cleanse in 2016, which ultimately launched me into a plant based lifestyle that brought great healing to me. I’m looking forward to experiencing this 7 day raw food cleanse, eating only uncooked fruits and veggies.

Why a Raw Food Cleanse?

Fruits and vegetables in their raw state provide the body with the highest level of nutrition in the form most easily absorbed. Nutrients flood the body, cleansing, nourishing and strengthening every system.

The digestive system processes uncooked fruits and vegetables quickly. These foods also contain live enzymes which smooths digestion even more. When the body isn’t expending energy processing heavy fats, proteins, additives, chemicals and allergens, it is free to rebuild itself, on a cellular level.

A raw food cleanse allows me to get to know myself in a deeper way. I discover how my body reacts to certain foods, and even more important, how it responds when other foods are eliminated.

Day 1 Morning

I stocked up on fresh fruits and veggies yesterday, making meal prep today simple.

Pre-breakfast

8 oz lemon water, using freshly squeezed lemon juice

16 oz celery juice (1 bunch of celery through the juicer)

Breakfast

20 oz fruit smoothie (1 banana, fresh aloe vera gel, 2 cups of frozen fruit that included strawberries, wild blueberries, blackberries and dark cherries)

Snack Apple slices

Day 1 Afternoon

Lunch

Spinach Soup (from Anthony William)

Ingredients

2 cups grape or cherry tomatoes

1 stalk celery

1 garlic clove, minced

1 orange, juiced

4 cups fresh spinach

2 fresh basil leaves

1/2 avocado (optional)

Blend tomatoes, celery, garlic and orange juice in blender, until smooth. Add spinach, a handful at a time, blending well. Add basil and avocado, if desired, and blend until creamy. Serve immediately. Makes 1 serving.

Top with raw mushrooms, fresh herbs, or zucchini or cucumber noodles.

I added fresh dill to my spinach soup and topped it with raw mushrooms and more dill and basil. It was delicious. I like that the recipe can be changed up simply by adding different herbs or veggies.

Day 1 Evening

Dinner

Zucchini Noodles

Raw Marinara Sauce

Run 1 – 2 zucchini through a spiralizer, creating zoodles.

I tried adapting a marinara recipe, making it raw. It was good, however I want to adjust it. I’ll post the recipe when I perfect it! I used two small zucchini and that made a HUGE pile of zoodles. One zucchini would have been sufficient.

Snack

Bowl of mixed berries (fresh strawberries and blackberries, frozen wild blueberries)

16 oz hot herbal tea (immune support tea from Yogi)

The first day is completed. I’m full, and satisfied, with no hunger or cravings. I drank plenty of water, to keep hydrated. I’m looking forward to trying new recipes this week and giving my digestive system a break while nourishing my body at a cellular level.

My intention is to complete a 7 day raw food cleanse and then decide whether to continue for another week…and so on. I’m excited to see how my body responds.

Visit medicalmedium.com for more info about the 28 Day Healing Cleanse or order the book Medical Medium below.

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Mangoes

After mangling the first fresh mango that I attempted to cut up, I primarily purchased frozen mixed fruit that included mango chunks. My morning fruit smoothies are easy to make using unsweetened frozen fruit. However, I’ve learned how to properly cut up this small, powerful fruit. Fresh mango, eaten alone or mixed with other fruits, can’t be beat.

What are Mangoes?

The mango is a tropical fruit with an outer fleshy part surrounding a seed, or pit. Mangoes, native to South Asia, are widely distributed throughout the world now, earning it the name “king of fruits”. In fact, mangoes are considered the most consumed fruit in the world.

There are many different kinds of mangoes. They range in color, shape, flavor, and seed size. While the skin color of mangoes can vary from green to red, yellow, or orange, the inner flesh of the mango is mostly a golden yellow, and it is notoriously difficult to separate from the pit. The fruit has a sweet and creamy taste.

Health Benefits of Mangoes

In Life Changing Foods Anthony William shares that the mango is a miraculous sleep aid. When consumed before bed, the phytochemicals in mangoes, combined with the fruit’s amino acids, fructose and glucose, travel to the brain and quickly restore depleted neurotransmitters. This allows for true rest during the night.

Mangoes are also beneficial for stress relief, viral protection and calming the central nervous system. Rich in beta-carotene, mangoes strengthen and support the skin and help to prevent skin cancers. They reverse hypoglycemia, prediabetes, and type 2 diabetes. Plus the fruit’s pulp soothes the stomach and intestinal tract.

Bringing more mangoes into the diet helps with these disorders: Alzheimer’s, dementia, Parkinson’s, epilepsy, Grave’s disease, ADHD, ulcers, stomach cancer, Hashimoto’s, glaucoma, Crohn’s disease, PTSD, urinary tract infections, depression, anxiety, adrenal fatigue, infertility, muscle cramps and pain, constipation, sluggish liver, high cholesterol and high blood pressure.

How to Cut Up a Mango

Follow these easy steps, to cut up a mango:

1) Stand the mango up and slice from top to bottom, avoiding the pit. Turn fruit and slice off the other side. You should have two halves and a central section containing the seed.

2) Score the mango halves, cutting through the flesh without cutting through the outer skin.

3) Remove the cubes of mango by scraping the cut sections with a spoon or by sliding a knife between the flesh and skin. I cut the strips into long sections and fillet off the flesh (see photo above).Cut the narrow strips from either side of the pit, slice through the flesh, and fillet off.

Use mangoes in smoothies, salsas and salads, eat alone or combined with other fruits. Frozen mango chunks, combined with frozen bananas, makes a great soft serve type dessert that is naturally sweet and oh so delicious.

Order Life Changing Foods below.

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Roasted Sweet Potato, Chickpeas and Kale Bowl

I was excited to try out this recipe that I found in the latest issue of Thrive Magazine. I’m enjoying my subscription to this plant based publication, and find much inspiration within the glossy pages.

Dinner tonight, for Try This Tuesday, was Roasted Sweet Potato, Chickpeas and Kale Bowls.

This recipe comes from Sapana Chandra. Sapana is a holistic health coach, wellness blogger, food stylist and photographer, and a plant based professional chef. Visit her website HERE.

Roasted Sweet Potato, Chickpeas & Kale Bowl

Assemble ingredients in this order:

Roasted Sweet Potatoes

2 sweet potatoes, peeled and cubed

1 tablespoon olive oil

Sea salt & black pepper to taste

Preheat oven to 425 degrees. In a bowl combine cubed sweet potatoes, olive oil and salt & pepper. Toss until sweet potatoes are well coated. Arrange in a single layer on parchment covered baking sheet. Bake for 20-30 minutes, flipping halfway.

Spicy Chickpeas

1 can chickpeas, drained & rinsed

1 tablespoon olive oil

1/4 teaspoon turmeric

1/2 teaspoon cumin

1/2 teaspoon paprika

Sea salt & black pepper to taste

In a medium saucepan pan, warm oil on medium heat. Add chickpeas, cumin, turmeric, paprika, salt and pepper. Toss until chickpeas are well coated. Simmer for 5-10 minutes, stirring frequently. Remove from heat, cover to keep warm.

Additional ingredients

4 cups kale, spinach or other greens, washed and chopped

1 tablespoon olive oil

1/2 cup tomatoes, chopped

1/4 pomegranate seeds -when in season

Massage kale with olive oil. Or if using other greens, chop. Chop tomatoes.

Lemon Tahini Dressing

1/4 cup tahini

1/4 cup water

2 tablespoons olive oil

1 lemon, juiced

1/2 teaspoon maple syrup or organic honey

1/4 teaspoon sea salt

Dash of cayenne pepper

Combine all ingredients in a bowl. Whisk until smooth and creamy.

Assemble the bowls. Divide the roasted sweet potatoes, chickpeas, greens and tomatoes between the two bowls. Drizzle with lemon tahini dressing.

Creating this recipe is a simple step by step process. As the sweet potatoes roasted in the oven, I prepared the chickpeas and allowed them to simmer. I whisked together the dressing ingredients next and popped the bowl into the fridge to chill and thicken slightly.

Before I chopped the greens…I used a mix of spinach and baby kale…and the tomatoes, I turned off the oven and removed the chickpeas from heat and kept covered.

I assembled two bowls and Greg and I sampled this new recipe. It was so savory. The mix of roasted sweet potatoes and spicy chickpeas was a delectable combo. And the lemon tahini dressing lent a complementary tartness.

I am enjoying this health journey. Greg pointed out this evening that when I first switched to plant based, I mostly prepared simple salads or baked potatoes. As I’ve become healthier I’ve turned my focus to preparing wholesome, delicious meals that often combine a variety of veggies, fruits, textures and flavors. And sauces. I’ve discovered that healthy sauces add a nice kick of extra flavor.

I also reminded Greg that this is Tuesday. And what do I do on Tuesdays? I try new things. Sampling or creating new recipes has become a weekly Try This Tuesday tradition. I love it.

Coconut Curry Sauce

I had fun today trying out my first recipe from the gorgeous Thrive Magazine that I purchased recently. I made notes as I thumbed through the publication, about all the recipes I wanted to create. First on my list was a coconut curry sauce.

This simple to make sauce, loaded with goodness and flavor, can be eaten over spiralized veggies, such as zucchini, or used with gluten pasta. It would be wonderful too added to stir fried veggies and brown rice or used as a dipping sauce for roasted potato wedges. This recipe was created by Julie Van Den Kerchove, a plant based chef in Belgium.

I purchased organic produce from Natural Grocers, as well as organic coconut milk. Full fat coconut milk is best, for the most flavor. Organic minced garlic and ginger in jars can be substituted for freshly minced.

After blending the sauce, I poured it into a mason jar and popped it into the fridge while I spiralized a zucchini and a yellow squash. I am in love with spiralized vegetables! They are easy to prepare, with an inexpensive spiralizer, and so good for me. I ended up with two bowls of veggie noodles.

I sliced a dozen cherry tomatoes in half, dividing them between the two bowls, and added hemp seeds. These provide protein and have a light, nutty flavor. After spooning coconut curry sauce over the raw noodles, I topped my meal with chopped cilantro.

This was so fresh and so delicious! I love curry in any form. This sauce is not too spicy. For more of a kick, increase the cheyenne pepper to taste. I have plenty of left over sauce to try in a variety of ways. I think oven roasted potatoes might be on the menu for tomorrow night, with a side of coconut curry dipping sauce!

Waldorf Salad with Vegenaise

I have been craving Waldorf salad, full of crisp apples, crunchy celery and walnuts, and sweet, juicy red grapes. The only problem with this yummy salad is that it typically has mayonnaise in it. I don’t use this product any more. However, was there a plant based option? I headed to Natural Grocers to find out.

I selected organic Braeburn apples, celery and seedless red grapes. I picked up organic walnut halves as well. And thanks to the produce manager at the Natural Grocers, I found a selection of healthier mayonnaises, in the refrigerated section. I am not only plant based, I also avoid soy and canola oil. I passed on a couple of brands that contained eggs or canola oil. And I found the right product with Vegenaise!

This wonderful spread is gluten, egg, soy, refined sugar and dairy free. It is a non GMO product as well. This isn’t something I will use often, but it’s nice to have an alternative to classic mayo.

Here is the simple recipe for Waldorf Salad:

• 3 red apples, unpeeled & cut into chunks

• 1 cup of celery, thinly sliced

• 1 cup of seedless red grapes, halved

• 1/2 cup of walnut halves

• 1/2 cup of Vegenaise

• 1 tablespoon of fresh lemon juice

• 1/4 teaspoon sea salt

In a large bowl, combine apples, celery, red grapes and walnuts. In a small bowl whisk together Vegenaise, lemon juice and sea salt. Fold dressing into apple mixture. Chill for at least half an hour. Makes 4-6 servings.

Oh, this was a good salad! I’ve always loved this particular combo of fruits, celery and nuts. The Vegenaise is very light and does not overpower the salad at all. I enjoyed this Waldorf salad as a meal, rather than a side dish.

And this salad was perfect for me. I got in servings of fruits that are considered power foods and celery, which has so many amazing health benefits. Good food, that was good for me. It was a win/win meal!

Nachos Style Potatoes

I tried this easy to prepare recipe last week and enjoyed it for lunch. I have been grateful to learn that potatoes are in fact good for us. They are foundational to my plant based diet. It’s always great to find another recipe that showcases this health boosting food.

This recipe is from Thyroid Healing by Anthony William.

These were so good! The potatoes were perfectly cooked, tender on the inside with a crispier exterior. Sliced a bit thinner and I could create my own healthy potato chips. Instead of half a jalapeño, I used 1 small can of chopped green chilies in the salsa, for less heat.

And the garlic cashew aioli was wonderful. The recipe makes enough for leftovers. I can make another batch of nachos style potatoes. Or, it works great as a topping on other veggies. I added a dollop to raw beet noodles that I made with the spiralizer. Store the aioli in the fridge.

I look forward to serving up these “nachos” again soon!

Pick up your copy of Thyroid Healing by clicking link below.

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Zucchini Noodles with Basil Pesto

As promised last week, after I introduced my fun new veggie spiralizer, today’s Try This Tuesday post features a basil pesto recipe. I’m including a bonus second recipe as well, because options are good, right?

This easy to prepare recipe is so good! I’ve enjoyed zucchini noodles with basil pesto twice in the last week. And today I topped my noodles with marinara sauce that included sautéed vegetables.

You can read about using a spiralizer HERE.

One medium sized zucchini makes one bowl of noodles. For more servings, simply spiralize more zucchini, or any form veggie of choice.

This recipe, from Thyroid Healing by Anthony William, makes two servings:

Mildly flavored zucchini noodles pair well with sautéed veggies or marinara sauce.

Here’s my favorite home made marinara sauce. This makes a big batch that keeps well in the fridge for a week. I like to sauté green peppers, celery and carrots to add to this basic sauce. The red pepper gives it a bit of a kick. It can be omitted or increased!

I discovered today that marinara sauce with sautéed veggies over zucchini noodles is yummy as well. I added hemp hearts. Now I’m ready to try some different vegetables in the spiralizer!

Order Thyroid Healing and your own spiralizer by clicking the links below:

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Apples

For many of us, an apple is one of the first fruits we remember eating as a child. They conjure up warm feelings and fond memories…crisp apples on a cool autumn day, picking apples in an orchard, bobbing for apples at a fall party, toting apple slices to school in a lunchbox. They symbolize family values, as in apple pie and gifts for school teachers. And, they represent health. We can all recite the old adage, An apple a day keeps the doctor away.

It’s good to know that apples can promote health and well being. Because that saying is more that a cute rhyme. I’ve discovered in the past couple of years just how incredibly powerful this little fruit is!

Apples play a crucial role in fighting inflammation of all kinds. They calm the systems of the body by reducing viral and bacterial loads that inflame the body. In addition, the phytochemicals in apples feed the neurons of the brain and increase electrical activity. That makes them brain food!

Red skinned apples are especially beneficial. The pigments that create that rosy color have anti-obesity properties and strengthen the digestive system. They are the best colon cleanser. Pectin from an apple rids the intestinal tract of bacteria, viruses, yeast and mold. It also helps to eliminate debris that clogs pockets in the intestines.

This powerhouse of a fruit helps to pull heavy metals from the body and detoxifies the brain of MSG. They hydrate the body at a cellular level, providing trace minerals and salts and electrolytes, making them ideal to consume after exercise or a stressful day.

There are so many flavorful ways to enjoy the healing benefits of apples, without baking them in a pie or covering them with sticky caramel.

Slice them up and eat them plain, or pair with celery sticks and dates for a snack that supports the adrenal glands. I like to dip apple slices in organic, no sugar added peanut butter, for a mid afternoon treat, or make a healthy “caramel” dip by combining 6 dates, 1/4 teaspoon cinnamon and a little water in the blender. Yum!

Chopped apples can be added to any salad, for extra flavor and a crisp texture. And they are great for juicing. Apples add sweetness naturally to juices and can be added to other fruits or greens for a refreshing drink. One of my favorite hot beverages combines apple juice with spices, orange slices and cranberries for a soothing cider. Or, if craving something sweet, apples can be sliced in two, cored, and the center filled with walnuts and a dollop of 100% pure maple syrup. Sprinkle with cinnamon and bake about 20 minutes, then serve warm. What a delicious and satisfying dessert.

Try adding an apple a day, or two or three, to your diet and see how your body and health responds.

Apple slices with a sauce of blended dates and cinnamon.

Pick up your copy of Life Changing Foods by Anthony William below, and learn more about apples and 49 other health boosting foods.

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Zucchini Noodles Made with a Spiralizer

I have wanted to try a spiralizer, a kitchen tool that creates mounds of noodles from fresh, raw vegetables, since I began this plant based journey. The problem was, I didn’t own a spiralizer! Thanks to my daughter Elissa, who gave me an Amazon gift card for Christmas, I purchased the Zalik 5 blade spiralizer recently and tried it for the first time for lunch today.

I have seen beautiful photos of noodles made from zucchini, cucumber or beets for months. I love trying new recipes, and with veggies being such an important part of my diet, a spiralizer seemed a must. I looked at a variety of models, from very inexpensive to fairly pricey, and settled on a mid priced unit.

The Zalik comes with five interchangeable blades and a brush for cleaning those blades. The unit is made of heavy plastic and it comes apart for easy cleaning. I purchased organic zucchini for my first attempt at making raw veggie noodles.

I cut the ends off of the zucchini and popped it into the unit where it is held securely by prongs. As I turned the handle, while applying slight pressure to keep the zucchini moving forward, noodles curled into the waiting bowl. I used a 2mm blade.

I was like a kid with a new toy! This was fun, turning one medium sized zucchini into a bowl full of noodles. The whole process took less than a minute. And the spiralizer was a cinch to clean up and pack back into its box.

I followed a recipe in Thyroid Healing, by Anthony William, to complete my lunch. I will share the Pesto Zucchini Noodles recipe next Tuesday. Veggie noodles can be tossed with basil pesto, topped with marinara sauce, or combined with cooked or raw veggies.

I added organic cherry tomatoes, freshly made basil pesto, and sprinkled on hemp hearts, sea salt and black pepper. This colorful meal was perfect for lunch. The zucchini noodles were very mild, and soft and pliable, more like pasta noodles than raw veggies. I loved the light fresh taste. Any firm vegetable could be used in place of zucchini.

I am excited to make noodles out of other vegetables and also to make veggie chips and curls, using the different blades. I grow vegetables during the summer months and lots of basil. I look forward to picking fresh basil from my own backyard to create pesto. Homemade potato chips anyone? Sweet potato curls? Cucumber or yellow squash noodles topped with pesto? I’m going to have fun with this spiralizer…and eat well at the same time!

You can order your spiralizer below! And check out Thyroid Healing for amazing recipes and crucial health info.

I am an Amazon Affiliate and may earn a commission on purchases, at no extra cost to you. Thank you for considering making a purchase of this product, or any other items, through my Amazon link!

Seasoned Potato Wedges

When I completed a 28 Day Cleanse, 18 months ago, this delicious recipe was one of the first that I tried. I wanted to celebrate eating cooked food again, as during the cleanse I only ate raw fruits and veggies. And I wanted to cement my new relationship with a plant based lifestyle. My health had shifted during that 28 days and I knew that I would not be returning to my old eating habits. I welcomed the opportunity to try new recipes and wholeheartedly explore this new way of eating.

The earthy potato has become a mainstay of my diet. I can order a plain baked potato in most restaurants, which relieves eating out anxiety. At home potatoes are the foundation of many of my recipes. I will be featuring them this week for Food Friday. In the meantime, this is one of my favorite potato recipes and it is quick and easy to prepare.

Seasoned Potato Wedges

4 large potatoes, skins on

2 tablespoons olive oil

1 teaspoon onion salt

1 teaspoon garlic salt

1 teaspoon seasoning salt

1 teaspoon paprika

Directions:

Preheat oven to 400. Cut each potato into 8-10 wedges, or use french fry slicer.

Place wedges in large bowl. Sprinkle with seasonings. Drizzle with olive oil and mix to coat wedges.

Arrange wedges on large cookie sheet, lined with parchment paper. Bake 35-40 minutes, until wedges are crisp on outside, and tender inside.

Initially I used potato wedges as a side dish with other foods, and they are wonderful with sliced avocado and mixed beans. However I came to see them as a complete meal on their own, served with a side of hummus or homemade marinara sauce for dipping.

Either way, as a side or main dish, enjoy these delightfully seasoned potatoes, knowing they are good for you!