Supplements

People often ask what type of supplements am I taking?  I like to keep it simple but efficient.  Here is my list.  This is not meant to endorse any brand, but to let you know what I am taking.  I am not being paid by any companies.

Multivitamin (Centrum)
Algal DHA (Spring Valley)
Calcium w/ Vitamin D (Citracal)
Probiotics (Probaclac)

Multivitamins and other Supplements can: 

• Combats Daily Stress
• Provides Needed Energy
• Prevents Vitamin Deficiency
• Provides Mental Clarity
• Prevents Cardiovascular Disease and Cancer
• Provides Essential Nutrients to Pregnant Women and Their Babies

What to Look for When Buying a Multivitamin
Not all multivitamins are created equally. You don’t necessarily have to purchase a name brand multivitamin, but you should consider the multivitamin ingredients. Read the label and see if it states that it contains Vitamin A, Vitamin C, Vitamin C, Vitamin D, Vitamin K, and folic acid.  You should also see if it contains the Recommended Daily Allowance (RDA) of copper, zinc and iron.

Some multivitamins are designed for a certain group of people.  Each of these brands contains beneficial vitamins designed just for that group.

Taking Other Supplements While Taking Multivitamins

Many people will also choose to take other supplements along with their multivitamins. For example, fish oil is a popular supplement that helps to lower the risk of cardiovascular diseases and other nutritional deficiencies. Many people will take Omega 3-6-9's in pill form and liquid form while taking multivitamins.

If you want to achieve better overall health, and if you don’t acquire enough nutrients through your diet, then you may want to consider adding a multivitamin to your daily regimen. It can be an easy and affordable way you can achieve better health.

Blueberry Cornmeal Pancakes

Ingredients:

• 1-1/2 cups unbleached all purpose flour
• 1/2 cup cornmeal, any kind will do
  
• 2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 large eggs, separated
• 1-1/2 cups coconut cream
• 1/2 cup almond milk
• 4 tablespoons butter alternative or coconut oil
• 2 tablespoons maple syrup or agave nectar
• 1-1/2 cup fresh or frozen blueberries
• About 1/2 cup wheat germ or ground flax seed meal

Directions:

1. In a bowl, combine the flour, cornmeal, baking powder, cinnamon, baking soda and salt.
2. In a small bowl beat the egg whites until they form soft glossy peaks.
3. In another bowl whisk egg yolks, coconut cream, almond milk, butter alternative and syrup.
4. Add the coconut cream mixture to the dry ingredients and mix just until combined.
5. Fold in the egg whites and blueberries.
6. Heat griddle and grease lightly.  Scatter 2 tablespoons of wheat germ over the surface.
7. Pour 1/4 cup batter onto hot griddle. 
8. Cook until bubbles appear on the surface and the edges look dry.  Turn over and cook until golden brown.
9. Repeat coating the pan with wheat germ for the remaining batter.
10. Serve immediately.

Aunt Gem-ima's Pancake Special

Blueberry Cornmeal Pancakes

When I was little girl my aunt you used to make the best banana pancakes, yes that recipe adaptation will be coming soon.  Where was I?  Yes, my aunt would make these pancakes like once or twice a month on Saturdays.  As I grew into an adult I continued with a similar tradition, except I would change the type of pancake.  Every other Saturday would be an adventure.  The kitchen would instantly smell like a southern bell had breached my home and began making shop in my food laboratory.  Though the meal would feel like a charming escapade of Breakfast at Tiffany's.  Well these Blueberry Cornmeal Pancakes are no exception.  They are every thing you want in a pancake.  Fluffy, full of flavor and texture.  I hope you enjoy them as much as family did.

Green Eggs and Hemp

 Ingredients:

• 1-1/2 cup baby arugula
• 2 large eggs
• 1/8 cup green onion chopped and garnish
• 1 TB EVOO
• 1-1/2 TB hemp seed
• sea salt & pepper

Directions:

1. In a bowl and add arugula, green onion, EVOO, hemp seed, salt and pepper.
2. Mix until all leaves are coated with EVOO mixture.  Plate your arugula.
3. Fry eggs, sprinkle a little green onions on top and place on top of arugula, serve immediately.

Meatless Protein

Branched-Chain Amino Acid or BCAAs = Amino Acids = Protein!

Not all amino acids are BCAAs but all BCAA's are proteins.  There are three BCAAs, leucine, isoleucine and valine.

Image Source: http://moicontrelavie.com

The human body needs 20 amino acids to thrive, however a healthy adult body naturally makes 12 of the 20 amino acids.  That leaves 8 amino acids out there waiting to be consumed.  There are many misconceptions including, all 8 essential amino acids cannot be consumed from a plant-based diet, that is not true.  Though consuming all 8 amino acids is not as simple as grilling a steak it is possible to attain ALL 8 amino acids with a BALANCED diet.  By eating grains, nuts, seeds, beans and legumes you can decrease the amount of meat you eat on a weekly basis.

I am NOT suggesting that anyone change their diet from meat to vegetarian OR vegetarian to meat, I'm just saying balance and information is key!

WHY IS THIS IMPORTANT?

In 2012 Door To Door Organics found that Americans eat at least 12 ounces of meat per day. That is almost 50 per cent more than the recommend daily amount and as many of us now know too much meat can adversely impact your health.

Image Source: YogaEarth.com

What is in YOUR Pantry?

I have decreased my meat intake to 8 to 12 ounces a week.  That means when I am not eating meat I am consuming plant based protein.  My diet is not constricted to these listed foods however, these are my staple items:

Meatless Protein | Create infographics

BBQ Kale Chips

INGREDIENTS:

• 1 Bunch of Curly Kale
• 2 tsp of Apple Cider Vinegar
• 2-1/2 TB Favorite Barbeque Rub
• 3 TB Water

DIRECTIONS:

1. Thoroughly wash your kale.
2. Remove the stem from kale leaves.
3. Break leaves into 1-1/2 inch pieces.
4. In a large bowl mix the vinegar, bbq rub and water.
5. Toss the rub in the bbq mix, making sure each piece of kale has been seasoned thoroughly.
6. Place kale in dehydrator at 115˚ F until dry and crispy.
7. Serve or store in air tight container.

Try other flavors:

• Different rub flavors, with or without the ACV
• Salt and Vinegar: 2TB Vinegar,  1TB Olive Oil, Sprinkle Sea Salt
• Pink and Green : 2TB EVOO, Sprinkle Pink Himalayan Salt

Tip: Want to add some protein?  Try mixing 1TB of hemp seed in with your wet flavoring before you add the kale.

Millet Patties

These patties are crispy on the outside and moist on the side.  Packed with flavor these patties are wonderful alone, with gravy or as a side for a meal.  The consistency may remind you of a crab cake.

Fry, then bake.

INGREDIENTS:

• 1 cup millet
• 3 cups vegetable broth
• 2 tbs olive oil

• 1/2 cup chopped onions

• 1/2 tsp fresh thyme
• 1/2 tsp fresh rosemary

• 1/2 cup chopped red peppers

• 1/4 cup chopped broccoli 
• 1/4 cup chopped carrots
• 1 tsp salt
• Dash of cayenne pepper

• 1/2 cup quinoa flour
• Additional oil for pan frying 

DIRECTIONS:
 

1.  Heat olive oil in pot, saute onions until soft.  Set aside   with other chopped vegetables.
2.  Put the millet and broth in the pot. Bring to a boil.
  Cover, lower to medium heat and simmer for 30 minutes.
3.  Add all veggies, re-cover and simmer 5 minutes 
remove from heat. Add quinoa flour and stir.
  Allow the millet dough to sit for 15 – 20 minutes before forming patties.
4.  Preheat oven to 425˚
.  Form dough into half inch thick patties.  

5.  Heat additional oil a pan with coconut or olive oil.  Fry the patties on medium heat for two minutes on both side or until slightly golden and firm enough to flip.
6.  Place the patties on a non stick baking pan. 
Bake patties for 20 – 25 minutes (turning halfway through)

7.  Top with gravy or eat alone.