This dish, made with orange and rainbow carrots, is anything but ordinary. This recipe is from my food photography class at George Brown College . THESE ARE CARROTS! Wow!!! We are in Flavortown!
Despite loving Peking Duck for many years, I now find myself raving about roast duck with roasted carrots and green “carrot top”pesto. The pear tart for dessert was phenomenal too and left a lasting impression. The whole meal was absolutely divine, and we still reminisce about it. Best meal in 20 years! It was that good. I’ll share the recipes for the roast duck and pear tart in a future post. Carrots are good for you. 🥕 Give this one a try. YUM!!!
▢ 2 tablespoons extra virgin olive oil (good quality)
▢ 1 pound carrots.
▢ 3-5 cloves of garlic
▢ 1 tsp fresh lemon zest (about 1/2 of a lemon)+ 2 tsp. lemon juice
▢ 1 teaspoon kosher salt (Maldon sea salt, Himalayan salt is good)</em>
INSTRUCTIONS
Preheat oven to 400F (200C). Use a large iron skillet to heat the oil and add the scrubbed carrots sliced in half; with the tops cut off. Brown carrots then add chopped garlic for 1-2 minutes. Add salt and place in the oven to roast. Carrots are done when they stay firm when lifted. average oven time is about 20 minutes.
Plate the carrots and drizzle or place the pesto on the side.
CARROT TOP PESTO (5 MINUTES TO MAKE)
INGREDIENTS
▢ 1/2 cup carrot top greens
▢ 1 cup chopped cilantro ( try to leave out the stems ~soapy taste~ it works?)
▢ 2 cloves garlic
▢ 1 tbsp dried oregano
▢ 1/2 cup roasted pumpkin seeds ~ or walnuts or pine nuts
▢ 1 teaspoon lemon zest
▢ 3/4 cups extra virgin olive oil)
▢ 1 teaspoon kosher salt</em>
INSTRUCTIONS
Blend all ingredients in the food processor, except oil and salt. Slowly add the olive oil. Add salt to taste.
CARROT TOP PESTO is incredibly easy to whip up, and it imparts so much delightful flavor to whatever dish it accompanies. I usually rely on a food processor for this, but if you prefer a more hands-on approach, you can definitely chop the leaves and other ingredients manually (takes a little more time). For the base, I opt for a robust, high-quality extra virgin olive oil. This smooth and rich EVOO (extra virgin olive oil) effectively counteracts any bitterness from the greens and balances out the tanginess from the lemon zest. The toasted pumpkin seeds play a crucial role in this pesto, ~substitute -> toasted almonds, pecans, walnuts or toasted pine nuts. (Nuts are so good for your heart health.)
CARROT TOP PESTO can be added to steak, chicken, pasta and other veggies. Its trending along with the nutritional path that masses of people are embracing today. Good living with good food ..that tastes good too!
The DASH diet was developed in 1997, and emphasizes eating more fruit, vegetables, low-fat dairy, whole grains, fish, poultry, nuts and legumes, while limiting salt, saturated fat, sweets, and red or processed meats.dash mydash.diet
https//mydash.diet
Diastolic blood pressure is the measurement of blood pressure as the heart relaxes. 120/80 is NORMAL, The diastolic number is related to when the heart beat is at rest. There is also a link between increases in diastolic blood pressure and cognitive decline. High diastolic numbers is a sign that your blood vessels have become less elastic, hardened, and scarred. Those words themselves is scary. Isolated diastolic hypertension (IDH), defined as high diastolic blood pressure reads above 80. The first time I read my BP was 140/101 a few days ago was scary. I had never seen such a high “lower” number; the diastolic number. I received a link from a friend to DASH regarding diets to lower BP was so appreciated.
Treatment for diastolic hypertension
Same as systoloc BP diet – healthy heart diet
lower weight
exercise
quit smoking – eliminate tobacco (nicotine)
reduce alcohol consumption
eat healthy – FRESH fruit, vegetables and low fat foods
RECIPE: Avocado Tomato Feta Salad
developed by Emily Richards PH Ec.
Enjoy as a side dish or add some canned tuna or salmon,grilled chicken or steak for a light lunch. Feta is a very low fat cheese.
This salad takes 10minutes to put together. No tomatoes, use red peppers. Add celery, cabbage, etc.
Isolated diastolic hypertension (IDH) is the silent killer. It does not visibly show symptoms.
DASH DIET can be purchased for 38/month for a custom eating plan. You can follow a 28 day challenge [for fun] or make your own plan. Blank templates online. There are many roads to Rome!
True Story
> by Mary Tupper 💖 My diastolic pressure did creep up as my cholesterol count grew through weight gain as I sat in front of the computer, making other people’s lives better. I was addicted to sugar and had my gallbladder removed as my prize. I have changed my eating habits although I have a weakness for ice cream (100% creamy), chocolate (now eat 70% cocoa), and homemade air fryer “fries” (good compromise). I swim every day now and feel better. I do belong to a fasting group (3 years now) that I combine with DASH. Learning about health through the wonders of the internet and apps – counting my steps as I walk (if I have my phone with me), Apple watches, and so much more. I will get there with help from my friends. I lost another 7 lbs. It wasn’t easy. My next goal is a 10 lb loss. Let me tell you, it took 2 years to lose 18 lbs. The weight was up and down like a yo-yo. But my food choices did change. My body needed to catch up. I am embracing good food choices more and more. If I’m hungry, I may have a pickle. So sour, you are cured of eating 2 chocolate chip cookies. (I always have 2 cookies). I equally like pickles. So, I am not suffering. When asked for advice, I say, “we are all like snowflakes”. We have different likes, different genes. My hypertension may be hereditary. However, my mom (High BP) liked the same foods she grew up with, as her mother (enlarged heart -death) did. Heredity is also in food choices. I am at a point where I have to focus better. Focus on my life. My friends remind me constantly. I am getting the message. When people around you care, it makes it easier. But, it is up to you to listen and hear them. Hear all the good advice that is hitting you like an avalanche. Take care of yourself. Don’t wait another minute. Your life counts. I’m sharing my story with you because I care …about you! My prayers go out to you as encouragement.💖
After holiday feasting..try fasting! I found out that some of my friends knew so little about fasting, it was time to explain it in layman’s terms. What it really means to you and your body.
Fasting really starts after approximately 18 hours when your body begins the ketosis process. Then, fasting forces the brain to feed on body fats. This is called AUTOPHAGY: SELF or auto EATING phagy. Long fasts is proven as an optimal way of healing the body. Autophagy phase lasts longer* the longer you fast. You get energized during your fast and a bit of euphoria kicks in after some time. Your body and brain begin to feel good. Things smell better. Your kidneys and organs are working better. People who get sick, tired and nauseous during a fast sometimes shows that the body was really polluted BEFORE the fast began. (some exceptional cases of course). They should look closer to their diet and not blame the fast for their malcontent. Before a fast, the individual should go into it with a smart attitude and preparation. Preparation is choosing good foods, stop snaking and be mindful of what you are putting in your mouth. Preparing yourself mentally is most important.
Nobel Prize Winner ~ 2016 ~ Regarding Autophagy
Yoshinori Ohsumi is a Japanese cell biologist specializing in autophagy, the process that cells use to destroy and recycle cellular components. published by wikipedia
Yoshinori Ohsumi’s Nobel Prize was specifically for Mechanisms of Autophagy: From Basic Yeast Biology to Therapeutic Potential. Autophagy has been researched and penned since about 1963 as advancements were being developed from time to time. People were learning more and more about it.
Fasting ~ A Clean Burn 🔥
The fat burn begins as Ketosis sets in. [Stage one]. Ketosis may start in 18 hours or 2 days. It depends on how much you weigh and you metabolism. How do you know when you are in ketosis? You need to perform a litmus test to determine if you are in ketosis. These stick tests are sold online and at Wallmart. Ketosis burns fat in your body like a clean, gas flame. Short 12-18 hour fasts may not prove as efficient as a 24 -to -36 hour fast session. When we are ingesting carbs (bread, pasta) and sugar (danish pastry) and fats (rib eye steak) , the body uses the incoming fuel, primarily the brain burns glucose. The body burns glucose like an old coal stack emitting black smoke. Think of black, cloudy smoke in your body. Your brain is not happy. It does not like this contamination to the brain. FASTING: Now that our body is starving, the liver releases its stored glycogen into glucose to feed the brain. The brain is still hungry. The brain starts to eat ketones found in your stored fatty tissues as a fuel instead of the usual ‘incoming’ glucose. Exercise also burns both glucose and ketones. Remember, the ape man never ate sugar. He survived well. Sugar kills.
Autophagy – Build A Smarter Brain
YOU REALLY want to get into this phase.
Autophagy is the second stage in fasting. Its prime function is to break down old inefficient cells and build new, beautiful cells. Autophagy can help the immune system by cleaning up toxins and infectious agents. The main function of autophagy is to help maintain normal functioning (homeostasis) in the cells. Your body begins to create new health cells and build stem cells. And, at the same time, old, damaged cells are being eliminated from the body.
AUTOPHAGY
AUTOPHAGY Process During A FAST << Left ~ ~ Right >> ORGANELLE cell
FASTING Builds New Cells
Aging and cell death are synonymous. Broken cells are removed from the body. New organelles (mitochondria) are created by the body’s natural process as damaged organelles are disposed. Fasting allows the construction of new cells. Fasting builds good cells throughout your body at the same time as it eliminate broken cells. You may even start looking younger*! As you fast away your belly fat, you will not get saggy skin. No surgery to remove flappy skin for fasting patients that have lost a lot of weight; according to Dr. Jason Fung, M.D. Canadian nephrologist. Fasting carries those dead skin cells away. Losing weight without fasting can give you saggy arms (aka: saggy skin). I have slight bat wings. But no saggy, floppy skin. or anywhere else. You will see the neck tighten as the skin recedes as a result of fasting!
You will always feed your brain with incoming food (glucose). Bad food like processed food is toxic and contaminated. We need to remind ourselves from time to time. However, we do not always act on our best decisions. Ice cream ~ for instance. I can not bypass this luxury. Or – butter. But, we can balance our lives. We can stop a lot of processed foods. I have no problem with that. I slip from time to time. Don’t punish yourself. You just get back up! One day, I may not even see ice cream I may forget all about it. TOO Sweet! Yuck!
Fasting For Cancer Patients
Doctors are talking about prescribing a 3 day fast before starting chemo or radiation treatment. It’s in trials. And, dare I say will be mandatory at some point. This will happen sooner then you think. It will hinge on positive outcomes.
What is ketosis?
Ketosis is the accumulation of ketone bodies or ketones in the blood. Ketosis occurs in healthy people during fasting and during strenuous exercise. In excess, blood ketones can produce a toxic level of acid in the blood, referred to as ketoacidosis.
NOTE: A currently popular diet known as the ketogenic diet, in which 75% of the daily calories come from fat, is believed to induce ketosis and autophagy. There are insufficient studies on the long-term effects of the ketogenic diet.
Russel Wilder
Russel Wilder first used the ketogenic diet to treat epilepsy in 1921. He also coined the term “ketogenic diet.” For almost a decade, the ketogenic diet enjoyed a place in the medical world as a therapeutic diet for pediatric epilepsy and was widely used until its popularity ceased with the introduction of antiepileptic agents. The resurgence of the ketogenic diet as a rapid weight loss formula is a relatively new concept the has shown to be quite effective, at least in the short run. published by wikipedia.com
My understanding is how influential food is to support medical treatment. Even better, as a prevention before anything alarming happens.
* In general: a lot of fructose(sugar) consumption ages you. Eat in moderation.
Mitophagy is a subset of autophagy.
is the dispersement and building of Mitochondria mitochondria and the building of new mitrochondria found in the organelles cell.
▢ vegan + gluten-free
▢ 1 medium yellow onion chopped
▢ 4 large garlic cloves, minced
▢ 1 medium butternut squash, peeled, seeded and chopped (about 5 cups)
▢ 1 – 14 oz can light coconut milk
▢ 3 vine-ripe tomatoes
▢ 3 tablespoons tomato paste
▢ 1 cup dried red lentils, rinsed and drained
▢ 2 teaspoons ground turmeric
▢ 1 teaspoon ground cumin
▢ 1 teaspoon Ancho chilli powder
▢ 1/4 teaspoon cayenne pepper
▢ 1/4 teaspoon cinnamon
▢ 1 teaspoon sea salt
▢ 1/2 teaspoon ground black pepper, to taste
▢ 4 cups low-sodium vegetable broth
▢ 2 teaspoons apple cider vinegar
▢ 2 cups chopped collard greens (approx.)
▢ chopped cilantro and sliced green onions, for garnish
▢ cooked brown rice or quinoa (optional)
Instructions
Label a gallon-sized plastic freezer bag with the name of the recipe
and use-by date (3 months from the day you prep). Add cooking instr.
To your freezer bag, add onion, garlic, butternut squash, diced
tomatoes, coconut milk, lentils, tomato paste, and spices.
Remove as much air as possible from the freezer bag. Seal and place
in your freezer for up to three months.
When ready to eat, thaw overnight in the refrigerator, or in the
morning by submerging the freezer bag in a bowl of warm water.
Add freezer bag contents to the slow cooker along with 4 cups of
vegetable broth. Top with lid and cook on high for 3 hrs or low
for 6 hrs, or until lentils and butternut squash are soft,cooked
Stir in apple cider vinegar and collard greens, stir, and let
stew sit for a couple of minutes to allow the greens to cook.
Portion stew into bowls and top each bowl with fresh cilantro
and green onions before serving. You could also serve this stew
over cooked brown rice or quinoa.</em>
How Long do Frozen Slow Cooker Meals Last?
These meals will last for 2-4 months in your freezer. They’re perfect to prep in advance for busy seasons of life, before having a baby or for family members wanting to incorporate healthy habits… really anytime and for anyone!
Healthy eating in a snap! Busy holiday season and you still want to eat healthy Make freezer chili. Add whatever you want in one gallon freezer bags. They are coming up with reusable freezer bags too. How good is that!
Healthy Tip: In a box or has a bar code – leave it on the shelf!(some veggies/tomatoes have bar codes -at your own discretion)
Why Do You Need Freezer Meals?
Don’t end up with freezer burn or your freezer could end up with a weird stench and we don’t want that!
When buying storage for meal prepping, check to see the guidelines for freezing and heating.
Here are some containers you should look into: 1. Glass containers with lids 2. Silicon Freezing Trays 3. Glass jars
Trays can be filled from 1/2 cup, 1 cup or 2 cup cubes (See Food and Wine) Dishwasher safe. Purchase on Amazon
Freezer Meals
No time to make dinner? You don’t feel like it? Take out is not your only solution. It is time for you to start making freezer meals! Think healthy eating?
Which Would You Pick?
Processed Shepherd’s Pie <—>Homemade “Freezer” Shepherd’s Pie
There is a big difference between freezer meals and store-bought frozen meals. Freezer meals are made by you, so you get to choose exactly what kind of healthy foods and ingredients you put into the recipe. Store-bought frozen meals can be very processed and do not have a huge nutritional value. Your own freezer food gives you complete potion control and foods you love.
FREEZER MEAL BENEFITS
Meal-prepped freezer meals are going to be a healthier alternative to the store bought processed freezer meals. By creating your own freezer meals you will know exactly what foods you are eating and you will know that it isn’t processed food. Plus, at the grocery store you can buy fresh produce to use in the meals you make at home.
2. Ultimately, you will spend less money because you will be making meals in bulk with the food you buy at the grocery store. YOU will less likely grab takeout as often.
3. Homemade freezer meals are a great option when you are having guests over. If you want to heat up the primary entrée you have in your freezer. Spend time preparing other parts of the meal, like sides, appetizers or desserts. Meals in your freezer that are already made is an easy way to reheat food and have a delicious meal ready to eat in no time!
4. Freezing food that you have meal prepped is a great way to keep food fresh for longer. The shelf-life of food increases when it is stored in the freezer, so you will have delicious meals ready to heat up that can be stored longer in the freezer than it can in the fridge or pantry.
FREEZER MEAL PREPARATION
Making more than one serving is an amazing way have a meal ready now and many meals ready to enjoy in the future. HEAT🔥 AND SERVE 🍲: Having a big batch of a meal in your freezer is a great option
Prepare a ton of different meals and store them into serving size freezer containers. As much as your freezer can hold.
FREEZER MEAL TIPS
IMPORTANT Bacteria in the food before freezing will begin to multiply if you thaw frozen food in hot water.
Some recipes are better to freeze than others.
Let hot food cool down a little before freezing it.
Thaw foods in the fridge, under cool water or on a defrost setting in the microwave.
Simply Splendid Food 