Great Stress Busting Foods

Stress these days, is second nature to us. What we eat plays an important role in controlling our lifestyles.
Recently a health magazine put together these stress busters.

Here they are :

For brightening Moods

Almonds
Low-fat yogurt
Pistachios
Salmon
Scallops
Shrimp
Walnut

The B vitamin present in these foods stimulate the brain's production of serotonin, helping us relax, explains Paul Lachance, Ph.D,professor emeritus of nutrition and food science at Rutgers University in New Brunswick, New Jersey.
Nuts are rich in B6 and fish and yogurt in B12.

For Jump-Starting Immunity

Blueberries
Broccoli
Green bell peppers
Kiwifruit
Strawberries
Tomatoes

These yummy fruits and veggies are high vitamin C, which blunts out the effects of stress by reducing free radicals and bolstering our immune system. A defence vitamin against stressors like cold and exertion.

For Managing Anger

Avocados
Bananas
Black beans
Corn
Potatoes
White beans

Potassium helps lower blood pressure, which is a leading cause of anger and stress. Try these potassium rich foods to keep your anger under control.

For Sounder Sleep

Chickpeas

Lentils

Oatmeal

Pumpkin Seeds

Spinach

Swiss chard

According to the American Dietetic Association, Magnesium is a natural tranquilizer and helps relax the muscles., blood vessels and the gastrointestinal tracts. The mineral plays a great role in boosting the Serotonin levels.

So get on with your shopping cart and fill it up with these happy foods.

Check out the our recipe for "happy cooking" in our next post.

Ancho And Cocoa Carne Asada

A nice twist to a regular wrap. The spice mix adds rich flavours of a Mexican mole sauce.

1 tbsp acncho Chile powder

2 tsp unsweetened cocoa powder

1/2 tsp cinnamon

1 (1- to 1 1/4lb) piece of flank steak

1 tbsp grape seed oil

8 (7- 8 inch) sprouted tortillas or go flour less and use butter lettuce wraps

3 cups packaged coleslaw mix (7 oz)

Accompaniments: sliced pickled jalapenos, sour cream, lime wedges.

Method:

Pre-heat oven to 350 degree Fahrenheit

stir together ancho powder, cocoa and Cinnamon

pat steak dry and season with 3/4 tsp salt, then coat with spice mixture.

heat oil in a 12- inchnon-stick skillet over medium heat until it shimmers.

cook steak, turning once, 8-9 minutes for medium rare.

while steak cooks, wrap tortillas in foil and warm in oven.

let steak rest for 5 min on a cutting board.

then thinly slice across the grain at an angle.

Serve steak with warm tortillas and coleslaw mix.

SOUTHERN STYLE SKILLET CORN BREAD

Ingredients

• 2/3 cup cornmeal
• ½ cup buttermilk
• 1 tablespoon grape seed or coconut oil
• 1 tablespoon unsalted butter, cut into pieces
• ¼ teaspoons baking soda
• ¼ teaspoon baking powder
• pinch of salt
• 1 small egg

Method

1. Adjust oven rack to low-middle and middle positions.
2. Heat the oven to 450 degrees.
3. Heat a 10 inch heat proof skillet on middle rack for 10 minutes, bake the cornmeal on the rimmed baking sheet set on the lower middle rack until fragrant and the color begins to deepen (about 5 mins).
4. Transfer the hot cornmeal to a large bowl and whisk in the buttermilk, set aside.
5. Add the oil to the hot skillet and continue to heat until the oil is just smoking, about 5 minutes.
6. Remove the skillet from the oven and add the butter, carefully swirling the pan until the butter is melted.
7. Pour all but 1 tablespoon of the oil mixture into the cornmeal mixture, leaving the remaining fat in the pan.
8. Whisk the baking powder, baking soda, salt, and egg into the cornmeal mixture.
9. Pour the cornmeal mixture into the hot skillet and bake until the top begins to crackle and the sides are golden brown, 12 –16 minutes.
10. Let cool in the pan 5 minutes, then turn out onto a wire rack. Serve
    Cook Time: Approx 40 mins

HEARTY BEAN STEW

Ingredients

• ½ pound dried cannelloni beans (about 2 cups) rinsed and picked over
• 1 ½ teaspoon extra virgin olive oil, plus extra for drizzling
• 3 ounce turkey bacon, cut into ¼ inch pieces
• 1 small onion, chopped (about 1 ½)
• 1 celery rib, cut into ½- inch pieces
• 4 garlic cloves, peeled and crushed
• 1 carrot, peeled and cut into ½- inch pieces
• 2 cups low-sodium chicken broth
• 1 ½ cup filtered water
• 1 bay leaf
• ½ bunch kale (1/2 pound), stems trimmed and leaves chopped into 1-inch pieces
• ½ (7.25-ounces) can diced tomatoes drained and rinsed or fresh tomatoes (about 1 cup)
• ½ sprig fresh rosemary
• Pepper to taste

Method

1. Dissolve 3 tablespoons of salt in 4 quarts of cold water in a large bowl or container.
2. Add the beans and soak at room temp for at least 8 hours and up to 24 hours. Drain and rinse.
3. Adjust an oven rack to the lower middle position and heat the oven to 250 degrees; heat the oil and turkey bacon in a large Dutch oven over med heat.
4. Cook, stir occasionally until the turkey bacon is lightly browned, 4 to 6 minutes. Add the onion, celery and carrot.
5. Cook, stirring occasionally, until the vegetables are softened and lightly browned 12-16 minute.
6. Stir in the garlic and cook until fragrant, about 1 minute. Stir in the broth, water, bay leaves and soaked beans. Increase the heat to high and bring to a simmer.
7. Cover the pot, transfer it to the oven and cook until the beans are almost tender, 45mins – 1hr.
8. Remove the pot from the oven and stir in the greens and tomatoes. Return the pot to the oven and continue to cook until the beans and greens are fully tender, 30-40 minutes longer.
9. Remove the pot from the oven and submerge the rosemary sprig in the stew.
10. Cover and let stand 15 mins. Discard the bay leaf and rosemary sprig and season with salt and pepper.
    Cook Time: 90 – 120 minutes total

PEAR SALAD

Ingredients

• 3 ripe but firm pears (about 1 ½ pounds), quartered and cored
• 2 ½ teaspoons real maple syrup
• 2 ½ teaspoons of both salt and pepper
• 2 tablespoons extra virgin olive oil, plus 2 tablespoons
• 4 tablespoons balsamic vinegar
• 1 small shallot, minced (about 1 tablespoon)
• ½ medium head green leaf lettuce, washed, dried, and torn
• 1 large radicchio, quartered, cored and cut crosswise into ½- inch pieces (about 4 cups)
• 4 ounces crumbled Gorgonzola (1 cup)
• ¾ cup toasted chopped walnuts

Method

1. Toss the pears, 2 tablespoons of maple syrup, ¾ teaspoon of salt and 1/8 teaspoon of pepper in a medium bowl.
2. Heat 2tsp of the oil in a large skillet over med/high heat until just smoking.
3. Add the pears, cut side down in a single layer and cook until golden brown, 2-4 minutes.
4. Using a small spatula or fork, turn pear onto its second cut side and cook until lightly brown, 2-4 mins.
5. Turn off heat, leave the skillet on the burner and add 2Tbls of vinegar, gently stirring until vinegar becomes syrupy and coats the pears, about 30 seconds.
6. Transfer the pears to the large plate and let cool to room temp, about 45 mins. Cut each pear quarter cross wise into ½ inch pieces.
7. Whisk the remaining 2Tbls of vinegar, remaining 2 tsp maple syrup and shallot together in a large bowl, season with salt and pepper.
8. Add the lettuce, radicchio and Gorgonzola along with the cooled pears to the bowl, toss and adjust the seasonings with salt and pepper.

Enjoy

Amazing Healthy Cooking Solutions

Hi, this is Kate, Tamara’s assistant. Tamara and I went to a healthy cooking system (pots and pans) demo. In 45 minutes, one girl whipped up healthy lasagna, pan fried chicken and chocolate cake. Of course we loved the meal… especially the chocolate cake J but this is the real amazement that we discovered.

She didn’t use a speck of oil in any pan and Tamara was really pleased about that because she is always counseling people about the right oils to use at what temperatures and we find that most people are turning their oil into trans fats.

We learned that most all pots and pans are leaking toxins into our food. We have been hearing this for years, but she actually gave us a demonstration using our own pans to confirm this… yuck!

I always hear Tamara talking about getting all your vegetables in and many of her clients have challenges with that… me included. J This cooking demo gave me so many more ideas of how to sneak them in and in fast and efficient ways. Can’t wait!

I am cooking for one and they showed me how to do that in an efficient and cost effective way. Normally, food shrinks when you cook it, meaning your losing nutrients also, and with this system it didn’t. The veggies held almost the same size as they were raw, with the exception of spinach of course. I didn’t want to pay to buy anything but after the demo I couldn’t resist. It is important for me to keep my immune system strong, my weight in line and my pocket book full each and every day so this system proved to me how.

Thanks for listening. Does anyone else have a system like this and want to exchange recipes or is anyone interested in getting one?

If so, blog, call or email us, @health – Kate or Tamara at 858.864.9333 or info@athealth.biz
Or, if you have any nutritional questions, feel free to blog them here.

Tamara's Cooking Tips

Use coconut oil from medium to high heat.