I love a good tasting, easy meal that I can make ahead for the week. I made myself a batch of these black bean and sweet potato tacos to have for breakfast this week and boy are they good and filling!
The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
4 corn or gluten free tortillas
1 15-ounce cans organic black beans (look for cans that are BPA-free)
3 small/medium sweet potatoes, diced
1/2 yellow onion, diced
salt + pepper
1. Heat olive oil in a large frying pan over medium heat. Add the sweet potatoes and onions and season with salt and pepper. Cover and let cook, for about 10 minutes stirring every few minutes for even cooking. Remove the lid and cook for another 5-10 minutes or so until the potatoes are soft and lightly browned.
2. Add the black beans to the pan and season with salt and pepper. Cook until warm, about 2-3 minutes. Remove from heat.
3. Directly before serving: Over a low flame on a gas stovetop, place the warm tortilla directly on the burner. Heat for a few seconds on each side. Remove from heat and place in cloth towel to keep warm.
4. Serve the tacos with guacamole, diced avocado, cilantro, salsa or your favorite hot sauce.
That’s it! It’s super easy, will keep you full and energized and is healthy. I just assemble all the tacos at the same time, roll them up in some aluminum foil and when you’re ready to eat them, just heat in a toaster oven or microwave and enjoy!
It’s that time of year again when the nasty bugs are going around getting us all sick. So what can we do to stay on top of illness and give our immune system a little extra boost when we need it most? Make your own wellness shot of course!
Lemon juice is high in vitamin C, helps to stimulate the gastrointestinal tract, and boosts metabolism while ginger root is an excellent anti-inflammatory that’s also anti-aging and can aid in weight loss. Turmeric is a wonderful spice that can suppress the growth of fat tissue as well as prevent DNA damage and slow down the aging process.
Make a big batch of this at once and freeze it into ice cube trays so you have it ready to go whenever bugs strike. If you don’t have time or the tools needed to juice it, you can get fresh pressed turmeric and ginger juice at your local juice or smoothie shop which makes this even easier to make.
3 lemons (peeled)
2 inch chunk of ginger
1 to 2 teaspoons turmeric powder
1 glass water
1. Juice the lemon and ginger, mix in turmeric powder and water, and pour into an ice cube tray to freeze.
2. Every morning as needed, remove a cube and add hot water. Stir for 30 seconds, and it is ready to drink.
It’s that simple! You can also add some honey to sweeten it up a little plus it adds additional bacteria killing properties, win-win!
Drinking healthy smoothies is a great way to rebalance your digestive system. If your digestive system is in order, your elimination will be in order. Instead of reaching for over the counter aids when things go wrong, try a healthy, safer alternative.
If you don’t move your bowels everyday, chances are you’re constipated. They may be hard, small and difficult to pass causing discomfort and hemorrhoids. Constipation occurs when the colon absorbs too much water or if the muscle contractions in the colon are weak. It can be due to dehydration, lack of fiber, inactivity, medications or diseases like irritable bowel syndrome.
Next time things go wrong “down under”, give this smoothie a try and be sure to use organic ingredients when possible to reduce exposure to pesticides and toxins.
Yogurt Prune Smoothie
6 pitted prunes (look for brands without added preservatives)
1 cup organic apple juice (preferably fresh squeezed)
1 cup ice
1 cup organic Kefir or organic plain yogurt
1/4 tsp cinnamon powder
pinch of nutmeg
Put ice in the blender first, followed by the other ingredients and blend well. Drink and enjoy the benefits!
One of the most important parts of supporting our adrenal health is to eat real food. Why? Because eating whole and natural foods will help your body combat inflammation, better manage glucose levels, and sustain energy. All three are incredibly important factors in supporting your adrenal health. Ditch the processed and sugary foods and stick to the real options such as the foods on this list. Here are a couple of tips to help you get started:
Eat breakfast within 30 minutes of waking to help stabilize your blood sugar.
Eat a high-protein snack in between meals. Ideally, you will want to eat every two to three hours to keep your blood sugar levels stable.
Cut out white sugar and white flour from your diet. This will help to eliminate foods that cause sudden blood sugar spikes.
Eliminate caffeine and alcohol. Alcohol is high in sugar, which we want less of to help balance blood sugar. Caffeine can put your body into fight-or-flight mode, which is the last thing you want when dealing with adrenal fatigue. Caffeine sends signals telling the adrenals to pump out more adrenaline as well as cortisol, which will cause even further chaos for your adrenal glands.
Don’t limit your healthy fat intake. Healthy fats are important for energy, which you need more of when your adrenals are burned out, and they can help stabilize blood sugar by slowing the absorption of carbohydrates.
Don’t limit your salt intake; just focus on sea salt. Remember that sea salt is rich in minerals to support adrenal health whereas table salt is stripped of its nutritional value.
Eliminate foods you may be sensitive to. Cutting these foods out of your diet will help to reduce inflammation. We want as little inflammation as possible to help reduce symptoms and heal from the inside out.
This simple lentil and rice salad is loaded with protein and fiber and is a great way to use up leftovers. You can also make this ahead and refrigerate so you always have a healthy meal on hand. It is dressed with a simple mix of sherry vinegar, Dijon mustard and paprika which gives a wonderful light flavor to this salad.
In just a few minutes you can have a healthy and delicious meal!
2 tablespoons extra-virgin olive oil
2 tablespoons sherry vinegar or red-wine vinegar
1 tablespoon finely chopped shallot
1 tablespoon Dijon mustard
½ teaspoon paprika, preferably smoked
¼ teaspoon salt
¼ teaspoon freshly ground pepper
2 cups cooked brown rice
1 15-ounce can lentils, rinsed, or 1⅓ cups cooked lentils
1 carrot, diced
2 tablespoons chopped fresh parsley
Whisk oil, vinegar, shallot, mustard, paprika, salt and pepper in a large bowl. Add rice, lentils, carrot and parsley; stir to combine.