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Clean Your Arteries By Eating These 10 Foods

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Clogged arteries are the main cause of numerous serious cardiovascular problems and atherosclerosis, a form of arteriosclerosis in which the artery walls are thickened as a result of accumulation or plaque.
Atherosclerosis is a life-threatening problem which often ends up fatal, which is why it’s important to keep your arteries clean and flexible.

The usual treatment for atherosclerosis includes the use of beta-blockers or statins (cholesterol-lowering drugs), but you should know that there are many natural ingredients which can clean your arteries and reduce the risk of cardiovascular problems.

Here are 10 foods which will keep your arteries clean as a whistle:

  • Turmeric

Turmeric is a popular spice that has been used in Ayurvedic medicine for centuries. Its active ingredient curcumin has powerful cardioprotective effects and can easily reduce the levels of LDL cholesterol in your arteries.

  • Garlic

Garlic is definitely one of the most powerful natural ingredients. It works great against a variety of diseases and conditions and is especially great against cardiovascular problems.
Garlic can regulate your blood pressure, your cholesterol levels and prevent the development of atherosclerosis, which is why you should add it in your diet.

  • Ginger

Ginger is a powerful antioxidant and anti-inflammatory agent that can prevent the accumulation of plaque in the arteries. The root contains compounds such as gingerols and shogaols that can clean your arteries and prevent further cardiovascular problems. According to one study, ginger can reduce triglycerides and cholesterol from your blood and is incredibly effective against atherosclerosis.

  • Cayenne pepper

Spices such as cayenne pepper contain a compound called capsaicin which can regulate your cholesterol levels and the risk of stroke or heart attack.
According to a 2009 study, capsaicin can prevent vascular and pulmonary complications which are associated with HAART (highly active antiretroviral therapy) drugs.

  • Lemon water

Drinking lemon water in the morning is one of the best natural ways to protect your heart from damage and reduce the levels of cholesterol in your blood.
Lemon water can prevent oxidative damage in your arteries thanks to the high vitamin C content, while also strengthening them and restoring their flexibility.

  • Cinnamon

Cinnamon is a powerful anti-inflammatory ingredient that will regulate your cholesterol levels, which was confirmed in several studies.

  • Ground flaxseeds

Flaxseeds are incredibly rich in fiber, a nutrient which acts as a mop in arteries and can easily keep them clean. Flaxseeds also contain omega-3 fatty acids which are important for proper cardiovascular function and can reduce inflammation. This makes them a great choice of food against atherosclerosis. Add a teaspoon of ground flaxseeds in your smoothie or sprinkle them on a nice vegetable salad.

  • Fermented cabbage

Kimchi is a Korean sauerkraut version which can prevent the development of atherosclerosis and degrade toxic chemicals in the body which increase the risk of health problems.

  • Sesame seeds

Sesame seeds have been found to prevent the development of atherosclerosis by several scientific studies. They contain a high amount of fatty acids which can reduce the risk of arterial lesions, while also regulating the levels of LDL cholesterol and triglycerides in your blood.

  • Pomegranate juice

Surprisingly, pomegranate juice is highly effective against atherosclerosis and other cardiovascular problems. Studies have found that drinking the juice every day can unclog your arteries thanks to the presence of minerals such as magnesium, potassium and selenium

source:  http://beextrahealthynow.net

14 Foods With Almost No Calories and a Lot of Nutrients

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We are constantly advised to consume more nutrient-rich foods, but we end up eating more, and still lack those important ingredients into our bodies.

Therefore, we need to learn which foods are rich in minerals, vitamins, and antioxidants, and increase their intake on a daily basis. Also, we need to try and get the most nutrients from calories and still limit the number of calories consumed.

Hence, what we all need is to consume more nutrient-high and calorie-low foods.

The following 14 are the best foods you can consume:

  1. Onions

Onions are often added to various recipes, and they contain only 40 per 100 grams but are high in beneficial flavonoids.

  1. Cucumbers

Cucumbers are loaded with water, so they hydrate the body. Also, they contain 16 calories per 100-grams and are simply delicious in salads and other meals.

  1. Celery

This is a classic zero calorie food, which is mostly consisted of water and contains only 16 calories per 100grams.

  1. Brussels Sprouts

This cruciferous vegetable, like broccoli, cabbage, and cauliflower, is extremely low in calories, only 43 per 100 grams, and has a specific, unique flavor.

  1. Apples

Apples are higher in calories, At 52 calories per 100-gram serving, but are filled with vitamins, minerals,  fiber, and antioxidants, so they are highly beneficial.

      6. Oranges

Oranges are abundant in vitamin C and have just 47 calories per 100-gram serving.

     7. Cabbage

Cabbage supports cardiovascular health and prevents cancer. It also helps weight loss, as it has only 25 calories per 100 grams.

8. Zucchini

Add zucchini to the pasta sauce or stir-fry, and consume numerous nutrients and just 17 calories in a 100-gram serving.

      9. Cauliflower

Its potent anti-inflammatory properties prevent cardiovascular problems and help digestion. Add it to your pizza crusts, and you will add only 25 calories in a 100-gram serving.

      10. Kale

Kale is extremely rich in nutrients, vitamins, minerals, protein, fiber, and phytonutrients, and has only 49 calories. Add it to salads, wraps, or try preparing kale chips.

       11. Carrots

Carrots protect the eyesight, regulate blood sugar, act as a natural diuretic, and have powerful anti-inflammatory properties. What’s best, they contain 41 calories per 100-gram serving.

       12. Broccoli

Broccoli is a rich source of fiber and plant protein, and it helps digestion. It has just 34 calories in a 100-gram serving.

       13. Asparagus

You should definitely try grilled asparagus, as it is delicious, provides a feeling of fullness, and has 20 in a 100-gram serving.

       14. Watermelon

Watermelons are juicy and sweet and have only 30 calories in a 100-gram serving. On the other hand, they are rich in antioxidants, which provide numerous benefits and boost the metabolism.
Additionally, you should consume more turnips, lemons, tomatoes, beets, and grapefruits, as they are also loaded with nutrients.

source:www.healthyfoodhouse.com

If You Love Bananas, Read These 10 Shocking Things. The Number 5 Is The Best

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Bananas are incredibly healthy fruits which are a rich source of vitamins and other nutrients, such as potassium, zinc, sodium, magnesium, calcium, vitamins A, C and B6, iron, phosphorus, and natural sugars like sucrose, fructose, and glucose.

Therefore, if these superfoods become a part of your daily diet, you will experience numerous health benefits, including:

  1. Bananas treat anemia

The high iron content of bananas treats anemia and its symptoms, such as headaches, dizziness, rapid heartbeat, fatigue, and shortness of breath.

  1. Regulate bowel movements

The regular consumption of bananas solves the issues with irregular bowel movements, as these fruits are loaded with insoluble fiber. Namely, it travels through the digestive tract, eliminates waste and leads to smooth intestinal movements.

Yet, note that you must also drink plenty of water. Additionally, bananas can help you treat diarrhea as they are rich in pectin, a water-soluble fiber that acts as a gelling agent and absorbs the fluids in the intestines.

  1. Support a healthy heart

These beneficial fruits are high in potassium, which is a mineral electrolyte that is vital for your heart. It travels to cells through the body and supports the transport of oxygen to the brain by the circulatory system.

Moreover, it maintains the adequate water balance and a regular heart rate. Optimal potassium levels in the body lower the risk of high blood pressure, stroke, and heart diseases.

  1. Improve eye health

Due to the fact that they are high in vitamin A, a fat-soluble vitamin which is essential for the eye health, bananas support your vision and lower the risk of night blindness.

The Archives of Ophthalmology published a study which showed that the consumption of 3 or more banana servings daily lowers the risk of age-related macular degeneration, which is the main cause of vision loss in older adults by 36%, compared to which consume less than 1.5 servings a day.

  1. Treat depression

A recent survey confirmed that the consumption of a banana made depression patients feel better. These fruits contain tryptophan, which is a protein type that turns into serotonin, and thus improved mood and helps you relax.

Bananas can also help you improve your sleep if consumed at bedtime, as they relax the body and mind.

They are also high in tyrosine, which is an amino acid that raises the amount of norepinephrine and dopamine in the body, which boost concentration, alertness, and stimulate brain activity, and their reduced levels are linked to depression.

  1. Treat morning sickness

The consumption of a banana will be of great help if you fight with morning sickness during pregnancy, as it will regulate blood glucose and provide many nutrients.

Experts advise pregnant women to eat a banana in the morning, on an empty stomach, and after each meal to improve the mood and boost the physical development of the unborn baby.

  1. Soothe stomach ulcers

Bananas contain beneficial components which support the formation of a thicker coating of protective mucus in the stomach that prevents stomach acids and neutralizes the acidity, which leads to the formation of ulcers.

Furthermore, they have protease inhibitors that get rid of the bacteria in the stomach.

  1. Healing mosquito bites

Banana peels will help you soothe the itching and reduce the swelling due to mosquito bites. Just rub the inside of the banana peels on the bite for 5 minutes.

  1. Help in weight loss

Bananas are high in vitamins and fiber and low in fat, so they are ideal if you want to lose excess weight.

The dietary fiber absorbs water and thus keeps you full, and the various B vitamins boost metabolism.

  1. Provide Natural Energy

The combination of vitamins, minerals, and carbohydrates quickly energizes the body, due to the blend of glucose, sucrose and fructose.

Bananas also contain complex and simple carbohydrates, and the first provide endurance energy, while the latter provide quick energy. The consumption of 2 bananas gives enough energy for a 90-minute workout.

Hence, bananas can be both, a healthy snack and a daily meal, so make sure you reap their benefits on a daily basis!

SOURCE : http://checkthesethings.com

Drinking Water On Empty Stomach Immediately After Waking Up!

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The Japanese have a habit of drinking water right after waking up in the morning.

This has been a common practice in ancient times and became popular again around World War 2 after it was published in a Japanese newspaper.

Scientists have confirmed that this practice offers numerous health benefits, as it prevents serious diseases, and treats: asthma, eye diseases, menstrual disorders, headaches, high cholesterol, body aches, heart issues, constipation, accelerated heartbeat, epilepsy, diabetes, bronchitis, TB, meningitis, kidney disease and urinary tract, vomiting, gastritis, diarrhea, piles, diseases of the uterus, diseases of the ear, nose and throat.

Here is how to perform the water therapy:

In the morning, immediately after you wake up, drink 4 glasses (200 ml) of water. You can afterward brush your teeth, but you should not drink anything in the next 45 minutes.

Then, you can eat and drink whatever you want during the day. Yet, remember to not eat or drink anything for the next 2 hours after a meal.

You can start slowly, and gradually increase the dosage of water to 4 glasses.

The water therapy has no side-effects but can do wonders for your health. People who have tried it claim that this treatment treats gastritis in 10 days, high blood pressure in 30 days, diabetes in 30 days, and constipation in 10 days.

Moreover, it will boost energy levels and improve overall health.

Source: thehomemedicine.com

The 3-Day Soup Cleanse: Eat as Much as You Want and Fight Inflammation, Belly Fat, and Disease

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Our bodies crave for an occasional detox treatment, as it boosts numerous bodily functions and cleanses the body of the accumulated toxins and waste.

When you choose for a soup detox, you should know that you will thus enhance the function of the kidneys, liver, gut, skin, lymphatic system, strengthen the immune system, and help digestion.

Today, we are suggesting a healthy and delicious soup cleanse, which will provide all these benefits. You should eat 5-6 bowls of soup daily, and drink lots of water.

These are the ingredient principles you need to follow:

  • You should prepare a miso, bone, or vegetable broth.
  • Add starchy veggies such as beets, potatoes, acorn squash, parsnips, etc.
  • Add fibrous veggies such as onions, leeks, kale, spinach, zucchini, carrots, etc.
  • Add proteins, like lentils, nuts, beans
  • Add spices such as cinnamon, cumin, turmeric, ginger, garlic, etc.
  • You can also add ghee, coconut, avocado, or olive oil, etc.

We suggest three delicious soup recipes:

Carrot & Ginger Soup

Ingredients:

  • 2 lbs carrots, chopped
  • 3 tablespoon fresh ginger, grated
  • 3 garlic cloves, chopped
  • 2 onions, chopped
  • 6 c bone or vegetable broth
  • 1 c coconut milk
  • 2 tablespoon ghee or coconut oil
  • 2 tablespoon collagen (optional)
  • Sea salt, black pepper, and onion to taste

Instructions:

In a pan, add the garlic, carrots, and ginger, bring it to boil and then leave it to simmer. Sauté the onions, add the ghee, and cook until you get a caramel-like mixture. Add it to a blender together with the broth, blend, add the coconut milk, and season.

Red Lentil Soup

Ingredients:

  • 1/2 c red lentils, rinsed
  • 2 sweet potatoes, chopped
  • 2 carrots, chopped
  • ¼ c coconut oil, olive oil, or ghee
  • 1 apple, chopped
  • 1 onion, chopped
  • 4 1/2 c bone or vegetable broth
  • 1-inch ginger root, minced
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • Sea salt and black pepper to taste
  • Coconut cream (optional)

Instructions:

On a medium heat, warm up the olive oil in a pot, and add the onion, carrots, apple, and potatoes. Cook for 10 minutes. Next, add the broth, lentils, ginger, cumin, paprika, chili powder, and boil the soup. Leave it to simmer for half an hour, and when it thickens, add some coconut cream.

Broccoli Detox Soup

Ingredients:

  • 2.5 c broccoli florets
  • 1 c kale or spinach
  • 3 celery stalks, chopped
  • 2 c vegetable or bone broth
  • 1 onion, chopped
  • 2 carrots, peeled and chopped
  • Juice of half a lemon
  • 2 tablespoon coconut oil
  • 1/2 teaspoon of sea salt

Instructions:

In a pot, heat the oil, and add the onion, celery, and broccoli. Cook for 5 minutes, add the broth, and all the other ingredients, and leave it to simmer for 5 more minutes, or until it thickens.

Enjoy!

Source: livetheorganicdream.com

Start Eating These 26 Foods The Moment You Notice Your Vision Getting Worse

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Vitamin A is vital for a healthy vision, and its optimized levels in the body prevent dry eyes, eye inflammations, and night time blindness.

This vitamin is also helpful in the treatment of some other health issues.  The recommended daily intake of this vitamin for adults is 5000 IU.

Today, we will reveal 26 foods rich in vitamin A, whose consumption will help you increase its levels in the body and thus improve your vision:

  1. Tomatoes

Tomatoes are rich in vitamins and minerals, and low in calories. Namely, one medium tomato supplies the body with 20% of daily Vitamin A. Moreover, tomatoes are an excellent source of Vitamin C and lycopene.

Serving Size (1 medium), 1025 IU of Vitamin A (20% DV), 22 calories.

  1. Cantaloupe

Cantaloupe is high in vitamins and nutrients, but low in fat and calories.  Only one wedge provides 120% of the recommended daily amount of Vitamin A.

Serving Size (1 wedge, or 1/8 medium melon), 5986 IU of Vitamin A (120% DV), 23 calories.

  1. Beef Liver

Beef liver is a rich source of Vitamins C and A, and a great remedy in the case of anemia. A 100-gram serving of beef liver contains 300% of the daily needs of Vitamin A.

Serving Size (100 grams), 16898 IU of Vitamin A (338% DV), 135 calories.

  1. Iceberg Lettuce

The lighter green Iceberg lettuce variety is loaded with Vitamin A, and a cup of Iceberg lettuce contains only 10 calories, so it is an excellent, healthy, and tasty meal, which will provide numerous nutrients.

Serving Size (1 cup shredded), 361 IU of Vitamin A (7% DV), 10 calories.

  1. Peaches

Peaches are highly nutritious fruits, and a rich source of potassium, iron, magnesium, Vitamin C, calcium, and phosphorus. Also, a medium-sized peach contains 10% of the amount the average person needs daily.

Serving Size (1 medium), 489 IU of Vitamin A (10% DV), 59 calories.

  1. Sweet Potatoes

Sweet potatoes are full of nutrients and have a delicious taste. A medium sweet potato gives 438% of the average adult’s Vitamin A needs for the day, and has only 103 calories.

Serving Size (1 medium), 21909 IU of Vitamin A (438% DV), 103 calories.

  1. Red Bell Peppers

The tasty and versatile red peppers are full of vitamin A, C, and lycopene.

Serving Size (1 medium), 3726 IU of Vitamin A (75% DV), 37 calories.

  1. Cod Liver Oil

Cod liver oil can be consumed in two forms, both liquid and capsule form, and is loaded with Vitamin D, Vitamin A, and omega 3 fatty acids.

Serving Size (1 tablespoon), 14000 IU of Vitamin A (280% DV), 126 calories.

  1. Turkey Liver

Turkey liver is loaded with vitamins and minerals. A 100-gram turkey liver provides 1507% of the recommended daily value of Vitamin A.

Serving Size (100 grams), 75333 IU of Vitamin A (1507% DV), 273 calories.

  1. Mangoes

These sweet, juicy fruits are highly nutritious, and a cup provides 36% of the daily recommended amount of Vitamin A.

Serving Size (1 cup sliced), 1785 IU of Vitamin A (36% DV), 107 calories.

  1. Spinach

Spinach is an incredibly healthy food, and a rich source of vitamin A, C, K, iron, calcium, and manganese. A one-cup serving of spinach provides 49% of the daily recommended value.

Serving Size (1 cup), 2464 IU of Vitamin A (49% DV), 8 calories.

  1. Turnip Greens

Leafy greens are rich in nutrients but low in calories. Turnip greens are an excellent source of vitamin A.

Serving Size (1 cup chopped), 6373 IU of Vitamin A (127% DV), 18 calories.

  1. Fortified Oatmeal

Many grains and dairy products are rich in essential vitamins, like vitamins A and D. A cup serving of numerous brands of fortified oatmeal provide over 29% of the daily need of this vitamin.

Serving Size (1 cup cooked), 1453 IU of Vitamin A (29% DV), 159 calories.

  1. Whole Milk

The rich taste and numerous nutrients make whole milk or skim milk a great, healthy alternative. It is rich in Vitamins D and A, protein, calcium, and magnesium.

Serving Size (1 cup), 395 IU of Vitamin A (8% DV), 146 calories.

  1. Carrots

Carrots are loaded with vitamin A, and one medium carrot accounts for more than 200% of the daily Vitamin A needs. Carrots are also rich in fiber, magnesium, and Vitamins C, K, and B.

Serving Size (1 medium), 10191 IU of Vitamin A (204% DV), 25 calories.

  1. Butternut Squash

Butternut squash is rich in beta carotene, which is turned into Vitamin A in the body. A one-cup serving of butternut squash cubes contains more than 400% of the daily recommended value of Vitamin A. It is also loaded with potassium, fiber, and Vitamin C.

Serving Size (1 cup cubes), 22868 IU of Vitamin A (457% DV), 82 calories.

  1. Dried Basil

100 grams of dried basil provides 15% of the daily recommended value of Vitamin A.

Serving Size (100 grams), 744 IU of Vitamin A (15% DV), 251 calories.

  1. Paprika

Paprika is a popular spice in the Indian, South American, and Spanish cuisine, and a tablespoon of it gives 69% of the recommended daily amount of Vitamin A. Moreover, it is also rich in potassium, calcium, and vitamin C.

Serving Size (1 tablespoon), 3448 IU of Vitamin A (69% DV), 20 calories.

  1. Dandelion Greens

Dandelion greens are full of antioxidants, iodine, and calcium, and low in calories. Furthermore, a cup of these greens contains 100% of the daily recommended value.

Serving Size (1 cup), 5589 IU of Vitamin A (112% DV), 25 calories.

  1. Kale

This tasty and nutrient-rich vegetable boosts health in numerous ways, and it is a good choice to get the recommended amount of Vitamin A for the day. A one-cup serving provides 200% of what the average person needs.

Serving Size (1 cup), 10302 IU of Vitamin A (206% DV), 34 calories.

  1. Red Pepper

A tablespoon of red pepper provides 42% of the daily recommended amount of Vitamin A.

Serving Size (1 tablespoon), 2081 IU of Vitamin A (42% DV), 16 calories.

  1. Peas

One serving of peas (half a cup) contains 134% of the recommended amount of Vitamin A and has only 62 calories. Furthermore, it is high in vitamins B, C, and K.

Serving Size (1/2 cup), 1680 IU of Vitamin A (134% DV), 62 calories.

  1. Mustard Greens

A cup of chopped mustard green provides 118% of the daily recommended value of Vitamin A, and they are also a rich source of calcium, protein, folate, Vitamin C, Vitamin E, manganese, fiber.

Serving Size (1 cup chopped), 5880 IU of Vitamin A (118% DV), 15 calories.

  1. Dried Apricots

Dried fruits are always a fantastic source of antioxidants, nutrients, and energy. Dried apricots are high in vitamin A, as a cup contains 94% of the daily recommended value of Vitamin A.

Serving Size (1 cup halves), 4685 IU of Vitamin A (94% DV), 313 calories.

  1. Dried Marjoram

Dried marjoram is one of the richest herbal sources of vitamin A, as a 100-gram serving provides 161% of the recommended daily Vitamin A.

Serving Size (100 grams), 8068 IU of Vitamin A (161% DV), 271 calories.

  1. Papaya

The tropical papaya fruit is vitamin A, antioxidants, minerals, other vitamins, and enzymes. A small papaya can supply the body with 29% of the daily recommended value.

Serving Size (1 small), 1444 IU of Vitamin A (29% DV), 59 calories.

Vitamin A is crucial for the health of our skin, the immune system, and the proper development, functioning, and maintenance of the eyes.

The best part is that you can optimize its levels by consuming various vegetables, fruits, fish, dairy, and meat, and thus enjoy its numerous health benefits.

Source: bembu.com
Reference: theheartysoul.com

After Reading This, You Are Going To Eat Cucumber Every Day!

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We all love the refreshing and crispy taste of cucumbers during the summer, but these vegetables are incredibly healthy too, despite being delicious.

Namely, they are loaded with nutrients, water, and electrolytes, and low in calories.

This plant is one of the oldest crops, originating from the northern Himalayan plains in India. It is a vine, which belongs to the Cucurbita family, together with pumpkins, melons, courgettes, etc.

Cucumbers are grown all over the world, and they can vary in size, color, shape. Yet, generally, they are dark green, with crunchy flesh, full of seeds.

We give you several great reasons to consume cucumbers on a daily basis:

Vitamins

Cucumbers are full of vitamins, such as vitamin C, B, and A, and thus energize the body and strengthen the immune system.

Minerals

They are also rich in minerals, such as magnesium, potassium, and silicon, which are involved in numerous processes in the body.

Detoxification

The high water content cleanses the body from toxins and dissolves kidney stones.

Digestion and weight loss

Since they are low in calories and water, cucumbers help weight loss. Moreover, the fiber in them helps digestion and prevents constipation.

Fight diabetes, lower cholesterol, and control blood pressure

Cucumbers contain magnesium, fiber, and potassium, all of which regulate blood pressure, lower cholesterol levels. Moreover, they contain a hormone which stimulates the pancreatic cells to produce insulin.

Moisturize the body

Cucumbers hydrate the body and thus support overall health.

Improve kidney function

Cucumbers lower uric acid levels in the body and support the health of the kidneys.

Promote joint health

Cucumbers are rich in silicon which boosts the joints and the connective tissues and treats gout and arthritis.

Reduce dark circles

Cucumbers are the best way to eliminate the swellings and dark circles around the eyes.

Hair and nails

The sulfur and silicon in these vegetables strengthen the nails and hair and speed up their growth.

Treat hangover

Cucumbers are high in vitamin B, sugar and electrolytes, which treat hangovers and headaches.

Healthy gums and fresh breath

The juices in cucumbers treat inflammation and refresh the gums. Cucumbers also contain phytochemicals which kill bacteria in the oral cavity and fight bad breath.

Relieve sunburn

Cucumbers also treat sunburns, as they effectively regulate the acidity of the skin.

We have one delicious, easy, low-calorie cucumber recipe to suggest:

Ingredients:

  • 2 cups finely chopped peeled and seeded cucumber
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh parsley
  • 1/2 cup seeded tomato cut into small pieces
  • 4-1 / 2 teaspoon chopped fresh cilantro
  • 1 chili (jalapeño, tree, etc.) without seeds and chopped
  • 1 clove garlic, chopped
  • 1/4 cup Greek yogurt (you can also use cottage cheese/ricotta)
  • 1-1 / 2 teaspoon lime juice
  • 1/4 teaspoon ground cumin
  • 1-1 / 2 teaspoon lemon juice
  • 1/4 teaspoon sea salt

Instructions:

Mix the first 7 ingredients in one bowl, and the other 5five in another. Stir well, and then add the first mixture to the second bowl. Stir once again, and serve it with whole-grain toast.

Enjoy!

Source: myhomemedicine.com

fish n chip pie

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  • Serves: 4
  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Ready in: 30-60 Minutes
  • Syns per serving: 1½

Give fish pie the wow factor by swapping the mash for a topping of crunchy Slimming World chips!

ingredients

  • low-calorie cooking spray
  • 1kg floury potatoes such as Maris Piper, peeled and cut into thick chips
  • 450ml boiling vegetable or fish stock
  • 250ml skimmed milk
  • 450g skinless and boneless cod fillet, cut into large chunks
  • 450g skinless and boneless salmon fillet, cut into large chunks
  • 2 level tbsp cornflour
  • 4 spring onions, finely chopped
  • finely grated zest and juice of ½ unwaxed lemon, plus wedges to serve
  • 2 tbsp chopped fresh dill
  • 150g cooked and peeled king or tiger prawns

method

  1. Preheat the oven to 200°C/fan 180°C/gas 6 and spray a non-stick baking tray with low-calorie cooking spray.
  2. Put the chips in a pan of lightly salted boiling water over a high heat and cook for 5 minutes. Drain well, return to the pan and cover. Leave to cool slightly then shake the pan to roughen the chips’ edges a little. Spread the chips out on the baking tray, spray with a little more low-calorie cooking spray and cook at the top of the oven for 25 minutes or until golden, turning occasionally. Season to taste.
  3. Meanwhile, pour the stock and milk into a saucepan and bring to the boil over a high heat. Add the cod and salmon, cover and reduce the heat to very low. Poach for 10-12 minutes then remove the fish with a slotted spoon and set aside on a plate (check for any fine bones). Add a little cold water to the cornflour to make a smooth, thick paste and stir into the milk with the spring onions, lemon zest, lemon juice and dill. Simmer for a few minutes or until thickened slightly, stirring occasionally. Season to taste and stir in the poached fish and the prawns. Simmer for 3-4 minutes to heat through.
  4. Transfer the fish to a serving dish, level the surface and cover evenly with the chips. Serve hot with Speed vegetables and lemon wedges to squeeze over.

RECIPE SOURCE : http://www.slimmingworld.co.uk/recipes/fish-n-chip-pie.aspx

Vegetarian slimming world Crustless red onion

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  • Serves: 4
  • Cook time: Ready in about 1 hour, plus standing
  • Ready in: Over 60 Minutes
  • Suitable for vegetarians
  • Freezer friendly
  • Vegetarian slimming world
  • SP Perfect for Extra Easy SP
  • Syns per serving: FREE

This colourful quiche uses fabulous flavours and is deliciously Free.

ingredients

  • 2 courgettes
  • 2 red onions, halved and finely sliced
  • 1 red chilli, deseeded and finely chopped
  • Salt and freshly ground black pepper
  • Low calorie cooking spray
  • 100g low fat natural cottage cheese
  • 6 large eggs
  • 1 tsp dried mixed herbs
  • Small handful of finely chopped mint


method

  1. Preheat the oven to 180°C/Fan 160°C/Gas 4.
  2. Coarsely grate the courgettes and place in a large sieve. Press down to remove as much liquid as possible and set aside.
  3. Lightly spray a 20cm round, shallow baking dish with low calorie cooking spray and set aside.
  4. Spray a large frying pan with low calorie cooking spray and place over a medium heat. Add the onions, courgettes and chilli and stir-fry for 10 minutes. Season well and transfer to the prepared baking dish, spreading
    evenly across the base. Spread the cottage cheese over the vegetable mixture.
  5. Beat the eggs in a large bowl, season and add the dried mixed herbs and mint. Pour the egg mixture over the cottage cheese.
  6. Place in the oven and cook for 30 minutes or until set and golden. Remove from the oven and allow to rest for about 15 minutes before cutting into wedges.
  7. This can be eaten warm or cold. If serving cold, cool, cover and chill until ready to eat.

Tip: For an Extra Easy SP day fill at least half of your plate with delicious Speed salad, of your choice.

Recipe  Source : http://www.slimmingworld.co.uk/recipes/crustless-red-onion-and-courgette-quiche.aspx




 

Crustless Vegetable Quiche – Syn Free

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I made this on Sunday for the first time and it was such a hit with my family I thought I’d pop it on here :) It could serve 6…but in our house it served 3 ;)

Ingredients

1 tub fat free cottage cheese
4 eggs
1 courgette
1 yellow pepper
1 onion
4 spring onions
2 cloves garlic
Half a head of broccoli
Half a pack of chives
Basil
Salt and pepper
Frylight
6 cherry tomatoes

Instructions

Preheat the oven to 180C and coat a quiche dish with frylight.

Chop the courgette, pepper, onion, spring onions and broccoli into small-ish chunks (I cut the courgette into quarters length-ways and then sliced – they were good sized pieces). Fry them all in a large pan with the garlic, salt, pepper, chives and basil for about 15 minutes.

Mix the cottage cheese with the eggs and beat until well mixed. Once the vegetables are cooked, tip them into the cottage cheese/egg mixture and mix well.

Pour the mixture into the quiche dish. Slice the tomatoes in half and place on top of the quiche.

Bake in the oven for about 40 minutes or until it’s set.

You could add some grated cheese to the top for a HEA – when I made it, I added the cheese after it had cooked and grilled it just before serving. It was delicious!

RECIPE SOURCE : https://www.minimins.com/threads/crustless-vegetable-quiche-syn-free.357564/

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