FIT360USA: nutrition
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
One of the easiest ways to begin adding more fresh, living foods into your diet is to start the day off right with a great raw breakfast. By doing so, you’re already more than 30 percent raw for the day.
You’ll feel more clarity in the morning and really jump-start your cells. Once your body is programmed in this way early on, you’ll find that it’s easier to eat right all day long!

9 Raw Food Breakfasts Recipes - Start The Day off Right With Nutrious, Basic Breakfasts

Here are some great recipes to get you going. Each dish comes complete with plant-based proteins, powerful antioxidants, and essential vitamins and minerals.


A raw smoothie is an easy way to incorporate more living foods in your diet. Follow these simple steps for a quick, easy breakfast:

  1. Select 1–2 cups of fresh fruit in season: Banana, berries, pineapple, and mango are all great smoothie options.
  2. Choose a liquid: You can use either distilled water, coconut water, nut milk, or fruit juice.
  3. Supersize the energy and nutrient density: Add a superfood of choice and any desired raw sweetener, like agave nectar or honey.

Some delicious smoothie combinations include:

  • Pomegranate Passion: 1 banana, ¼ cup pomegranate seeds, ½ cup fresh juice of choice, 2 Tbsp. maca-root powder, and 1 Tbsp. raw honey
  • Chocolate Mint Surprise: 1 banana or avocado, 2 Tbsp. raw cacao, 2 Tbsp. green superfood of choice, 1 cup Hemp Milk, 2 Tbsp. mint leaves, and 1 Tbsp. raw honey
  • Global Green: ½ cup fresh berries, 1 banana, 2 kale leaves, 1 cup apple juice, 1 Tbsp. green superfood of choice, and 1 tsp. raw honey
  • Morning Glory: 1 banana, 1 Tbsp. flaxseed oil, ½ cup spinach, 1 Tbsp. maca-root powder, 1 Tbsp. chia seeds, ½ cup apple juice, and 1 tsp. raw honey

All recipes yield one 16 oz. smoothie.


Five basic ingredients that can boost your health every day! This smoothie contains nutrient-dense superfoods, alkaline-forming nuts and seeds, and a selection of organic fruits and vegetables. The flaxseed oil gives your brain a jump start with essential fatty acids for the day, and the greens and nut milk are an excellent source of protein. Adding a green superfood complex provides a full chain of amino acids, and in combination with maca, will give you some great natural energy. This is a terrific smoothie for those looking to eliminate caffeine from their daily diet. Although you may make substitutions to suit your own taste and seasonal availability, you’ll want to preserve the same base in order to ensure the nutritional value.

  • 1 cup almond milk or Hemp Milk
  • 1 banana or avocado
  • ½ cup seasonal fruit, such as berries or peaches
  • ½ cup kale or spinach
  • 1 Tbsp. flaxseed oil or other superfoods of choice (my favorites include 1 Tbsp. supergreens powder, 1 Tbsp. maca-root powder, and 1 Tbsp. raw honey or agave nectar) (optional)

Raw Food Breakfast - DAILY 5 SMOOTHIE

Blend all ingredients well in a high-powered blender; add 1 cup ice if desired.
Makes 16–20 oz., depending on fruit and ice.

RELATED: Top 5 Best Smoothies Recipes


A hearty breakfast is needed when your day is jam-packed with activities. For my smothered bananas, I prefer to use almond butter, but any nut butter works just as well. I like to add chocolate to mine, so be sure to include whatever ingredients you love. This is a hearty breakfast that will give you sustained energy.

  • 1 banana
  • 4 Tbsp. raw nut butter
  • 1 cup Apple-Pistachio Granola
  • 1 dash cinnamon
  • Raw honey or agave nectar to sweeten (optional)
Raw Food Breakfast - SMOTHERED BANANA

Slice banana lengthwise and spread nut butter of choice over surface. Sprinkle with granola and a dash of cinnamon, and drizzle with raw honey or agave.

Makes 1 serving.


A 118 favorite, this granola can be enjoyed any time of the day, but is especially nice for breakfast, as it is very high in protein. (A cup of sprouted buckwheat provides more than 14 grams of usable protein.) This granola also stores very well and can be kept in your pantry in an airtight container for months. This crunchy snack is fantastic on coconut yogurt, sprinkled in smoothies, or on top of a banana smothered in almond butter. It also pairs nicely with some almond milk. Yum!

  • 4 cups sprouted buckwheat (for sprouting instructions, see sidebar in Chapter 7)
  • ½ cup raw agave nectar or honey
  • 1 cup diced apples
  • ½ cup pistachios (soaked 4 hours)
  • 1 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • 1 dash Himalayan salt or sea salt

Combine all ingredients in a large bowl and toss well, making sure the honey or agave and spices coat the ingredients thoroughly.
Prepare a dehydrator tray by lining with a Teflex sheet, a silicone sheet, or parchment paper to catch the liquids. Gently lay out mixture ½ inch in thickness or less. Place in dehydrator set at 118° for 12 hours. I recommend tossing the mixture about halfway through to make sure the groats dry evenly. (Wet spots may lead to fermentation.) Once the mixture is dry all the way, you’ll be able to store this granola indefinitely.

Makes about 4 cups.


Being a Southern California native, I grew up on breakfast burritos, and although this recipe is decidedly different, I love it just the same. This is a Sunday favorite in our home that never fails to please. It is also a high-protein selection with a full spectrum of vitamins and nutrients.

For the burritos:
  • 4 Easy Tortillas
  • ½ cup Simplicity Guacamole
  • ½ cup Tomatillo Salsa

For the filling:
  • 1 cup shredded carrots
  • 1 cup chopped spinach
  • 1 large avocado, diced
  • 1 cup chopped cremini mushrooms
  • 1 cup thinly sliced zucchini
  • ¼ cup chopped green onions
  • 1½ cups Smoky Ranchero Sauce


Toss all filling ingredients in a large mixing bowl until well combined. Lay out tortillas on a cutting board and line the centers with the filling, evenly divided. Roll tortillas tightly around filling and top each with 2 Tbsp. salsa and 2 Tbsp. guacamole and a little extra ranchero sauce if you like yours spicy!

Makes 4 burritos.

RELATED: Easy Healthy Breakfast Burritos Recipe


Peaches are especially nice in this recipe, but if stone fruit is out of season, you may substitute berries, pears, or bananas. This dish doesn’t require a dehydrator, although using one to finish it will give you a slightly different texture.

For the crust:
  • 2 cups walnuts (pieces)
  • ½ cup raw honey or agave nectar
  • 1 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • 1 tsp. vanilla paste
  • 1 dash sea salt

For the topping:
  • 4 large peaches
  • ½ cup raw honey or agave nectar
  • ¼ cup cinnamon
  • 1 tsp. sea salt
  • 2 shots cold-brewed espresso*
  • 1 tsp. vanilla paste

Raw Food Breakfast - PEACH COFFEE CAKE

Prepare peaches by slicing lengthwise and removing pits, leaving skins on. Cut into thin (½-inch thick or less) slices Toss into a medium-size bowl with sweetener and other topping ingredients. Toss mixture until well combined.

Place walnuts, cinnamon, nutmeg, vanilla, and sea salt in food processor and pulse until coarse, flourlike mixture forms. Switch to the processing setting and add sweetener as the mixture is turning. Stop the processor once dough ball begins to form. Press mixture into an 8-inch square glass baking dish to create crust along the bottom. Top with peach mixture. Let set for ½ hour in refrigerator if not dehydrating. If dehydrating, do so on high for 2 hours only—if using a standard dehydrator, the interior temperature will not warm past 118° in the first 2 hours of drying time.

Makes sixteen 2" × 2" pieces.

*To cold-brew espresso, simply grind the espresso bean to a fine texture and soak in purified water for 4–6 hours.


For eating on the run, these go-go balls are great, and the best part is that you’ll feel like you’re having dessert for breakfast. Raw cacao is high in magnesium and stimulates the creativity center of the brain, so these aid in concentration all day long.

  • 2 cups raw pecans (pieces)
  • ½ cup raw agave nectar or honey
  • 1½ cups raw cacao
  • 1 tsp. cinnamon
  • 1 Tbsp. raw coconut butter (optional)
  • 2 Tbsp. maca-root powder
  • 2 Tbsp. supergreens powder
  • 1 tsp. sea salt
  • Coconut shreds for topping


Place raw pecan pieces in a food processor with S-blade attachment. Pulse until a coarse, flourlike mixture forms. Add the cacao, cinnamon, supergreens powder, and salt. Continue pulsing until well combined. Switch to the processing setting and slowly pour in coconut butter and then sweetener. Aim for the center of the processor, and stop as soon as a dough ball begins to form. Overprocessing will result in an excess of oil in the mixture, so this is to be avoided. Scoop out onto parchment paper lined in coconut shreds and roll mixture until ball forms. If needed, freeze mixture for 15 minutes so that balls hold their shape well.
Makes twelve 2-inch balls, which will last indefinitely stored in your pantry in an airtight container.


Coconut yogurt is easily digested and is a nice breakfast dish for the whole family. You may choose to ferment your yogurt* if you would like to add to the health benefits of this delicious recipe.

For the yogurt:
  • 4 cups young Thai coconut flesh
  • ¼ cup raw honey
  • ¼ cup coconut water
  • 1 tsp. sea salt
  • ¼ cup lemon juice
  • 1 Tbsp. powdered acidophilus (optional)

For the dish:
  • 1 cup fresh berries
  • ½ cup Berry Puree as garnish


To prepare the yogurt, combine all ingredients in a high-powered blender. Blend until a nice thick consistency is achieved. Chill prior to serving.
In serving dishes, combine 1 cup coconut yogurt, followed by ¼ cup Berry Puree, and top with ½ cup fresh berries. (Serve layered in martini glasses or espresso cups for a fun presentation.)

Makes 2 servings.

*About fermenting: This yogurt can be saved up to 5 days in the refrigerator, but it will last up to 12 days if you choose to ferment. If you do add acidophilus, the taste will become stronger as it ferments. Be sure to store in the refrigerator during that time. Fermenting your yogurt aids in digestion and has been shown to assist many with strengthening the immune system.


These bars can be made in advance and stored for up to a week in the refrigerator. They are topped with delicious cherries or figs, depending on the season.

  • 2 cups macadamia nuts or walnuts
  • ¾ cup raw honey or agave nectar
  • 1 Tbsp. raw coconut butter or shreds
  • 2 cups cherries or dried cranberries
  • 1 Tbsp. cinnamon
  • 1 Tbsp. maca-root powder
  • 1 tsp. dried ginger root
  • 1 tsp. sea salt


In a food processor, process nuts down to a meal and add in cinnamon, maca, ginger, and sea salt. Pulse until well combined. Add in coconut butter or shreds and 1¼ cups cherries or cranberries. Process to a thick paste and add in ½ cup desired sweetener from the top while processing. Continue processing until dough ball forms.
In a small bowl, combine remaining fruit and sweetener. Then press out dough mixture in a medium-size glass container, top with fruit mixture, and refrigerate for 2 hours. Remove from refrigerator and cut into desired shapes. Enjoy all week long!
Makes twelve 3" × 3" squares.


These savory cakes are easy to take on the run, and they make a beautiful display on the countertop. The figs used in this dish are lower in sugar than other sweeteners, and high in magnesium.

  • 4 cups raw walnuts
  • 1 cup dried mission figs (soaked to rehydrate)
  • 1 cup diced apples or pears
  • ½ cup raw honey
  • 2 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • ½ tsp. vanilla
  • ½ tsp. cloves
  • 1 tsp. sea salt


In a food processor, combine the walnuts, cinnamon, vanilla, salt, nutmeg, and cloves until a light meal forms. Add in the apples or pears and the figs. Pulse the mixture until moderately combined with nuts. Switch to the processing setting and add the honey from the top, processing until dough ball forms. Scoop out mixture into 3-inch balls, 4 by 4 (16 total), on a lined dehydrator tray. Press into round, tall cakes and dehydrate at 118° for 8 hours. (If you don’t have a dehydrator, you can line a glass container with parchment and follow the same protocol, refrigerating until enjoyed.) Remove from dehydrator, and keep on the countertop or in the refrigerator for enjoyment all week.

Makes 16 cakes.

RELATED: How to Make a High Protein Breakfast

9 Raw Food Breakfasts Recipes - Start The Day off Right With Nutrious, Basic Breakfasts

Quickly, can you name 16 fat burning foods in the next 30 seconds? How did you do? Well, there are a wide variety of fruits and vegetables that are hyped as foods that you can eat to help you to lose weight. They are also known as negative calorie foods and have what is known as a high 'thermogenic' value. In other words, they use more calories in the digestive process than what is actually contained within the food itself. This process speeds up your metabolism, which can lead to fat loss.

16 Fat Burning Foods - Eating Your Way To Natural Fat Loss

In actuality, it is not the food that burns the fat, but the nutrients in these foods that help in breaking down fatty deposits and make it easier for your body to help flush out the fat. Also, when your body is properly nourished it has a positive affect on maintaining your blood sugar level. Regulating your blood sugar level has proven to be the most effective method to maintaining the body's fat-burning capacity by eliminating the feel of hunger.

Following are 16 fat burning foods known for accelerating fat loss; they are packed with nutritional value and can assist you in achieving your weight loss goal and improve your overall health in numerous ways:

1. Beans

Steep in fiber and an excellent source of protein as well as iron, a single serving of beans is very filling and can satisfy your appetite for hours. The great thing is that they come in many varieties including lima beans, black beans, kidney beans, navy beans, green beans, wax beans, northern beans, and garbanzo beans. They are great for helping to keep the blood sugar level balance.

2. Garlic

This staple has a worldwide reputation as a miracle food and comes in over 300 varieties; it contains vitamins A, C, and D. One of the most common is the American garlic; it has a white paper-like skin and a very strong flavor. Its many forms include whole peeled gloves, minced fresh cloves, dried garlic powder, garlic extract, garlic salt, and whole peeled gloves. Garlic contains the compound allicin which studies have shown can help lower cholesterol and high blood pressure; it is a natural diuretic food that aids the breakage of fat. It has been observed that allicin begins to degrade immediately after it is produced, so its medicinal effect decreases over time. Cooking degrades its even further and microwaving allicin, more likely than not, totally annihilates any health benefits.

To receive the optimal effect, crush a little raw garlic and combine with the cooked food shortly before serving. Be careful not to overdo it - too much can irritate or possibly damage the digestive tract. Keep in mind that raw, crushed garlic yields not only the most powerful flavor but, as an entry on the 16 fat burning foods list, it is an extremely effective ingredient to have as a part of your health and fitness arsenal.

3. Carrots


This vegetable contains high levels of carotene, which is transform into Vitamin A. Carotene stimulates the metabolic rate of the body and speeds the elimination of fat deposits and waste. In addition, research has shown that this compound may be of significant benefit for maintaining blood sugar level and possesses antioxidant properties that can reduce the rate of certain types of cancer as well as cardiovascular diseases.

4. Apple Cider Vinegar

Known as a simple home remedy for ailments ranging from sinus headaches to a sore toe, apple cider vinegar also has the natural ability to accelerate fat loss. Made from apples, it contains malic acid, which is an essential ingredient for converting sugars and fats into an energy source that fuels the bodily functions such as walking, running, breathing, and blood flow.
Apple cider vinegar also have high levels of potassium that has an antiseptic quality , which helps to eliminate stored fats. Pectin is another ingredient contained in the fresh apples from which the vinegar is made; it is a soluble fiber that binds to cholesterol globules and pulls them out of the body. It works 24 hours a day to help your body remove unwanted fat. This also helps remove unwanted heavy metals. Less fat and cholesterol in the body reduces the risk of just about any ailment!

5. Onions

Like its fellow vegetable in the 16 fat burning foods category - garlic, onions have minerals and oils that will help to promote fat loss by the breakdown of fat deposits and speeding up your metabolism. They also are rich in vitamin C and chromium. Chromium is a mineral that is promoted as a weight-loss supplement due to it's supposed ability to stabilize blood sugar levels and boost the body's fat-burning metabolism.

6. Tomatoes

Whether raw, steamed, fried, stewed, crushed, pureed, or reduced to a sauce, the tomatoes is one of the most frequently eaten "vegetables" in the United States. It has a high Vitamin C and Citric malic-oxalic acid content. The acid contains enzymes that will hasten the metabolic process. It also helps the kidneys to release more water, which filters out large amounts of fatty deposits. Because it is a "fatless" vegetable, many people employ tomatoes fat-loss diet for a brief period of time.

7. Celery

Raw celery has a high calcium content and when eaten the calcium is sent directly to work. This pure form of calcium will stimulate your endocrine system. The hormones in your body will break up the fat that is stored in the body. In addition, celery contains a high amount of iron and magnesium; these minerals are excellent for flushing out your system.

8. Cucumber


The high silicon and sulfur content in cucumbers works to stimulate the kidneys to filter out uric acid, which is a waste product formed from the metabolic breakdown of substances in food called purines. Once this uric acid is washed out, it speeds up the removal of fat, and loosens the fat from the cells.

9. Asparagus

A good vegetable source of vitamin E, and a natural treatment for rheumatism and arthritis, asparagus is also a natural diuretic that promotes the elimination of fluids in the body. This pick for 16 fat burning foods contains a chemical that accelerates metabolism by assisting in the breakdown of the oxalic acid that tends to bind fat to cells. Its affect in reducing fatty deposits into small bits makes it easier to expend them out of the body.

10. Beets

This is another powerful diuretic that supports the functions of the liver and kidneys. Beets wash out floating body fats; they are rich in a special iron that cleanses the corpuscles. Corpuscles are blood cells that can contain fat deposits.

11. Cabbage


Because of the cabbage ability to inhibit the transformation of sugar and other carbohydrates into fat it is of great value in the fat loss war. It contains the minerals iodine and sulfur, which cleanses the body of waste matter from the membranes of the stomach and intestines. If you have a pot belly or want to rid yourself of love handles, cabbage is a natural diuretic that will help to break up the excess fat stored in these areas.

12. Olive Oil

This item should be at the top of the 16 fat burning foods for everyone. Numerous studies have shown that the reasons for southern Europeans low rate of cardiovascular disease is their frequent use of olive oil as their primary source of dietary fat. By utilizing olive oil in the same way, you can reap the same health benefits. Extra-virgin olive oil (nuts, avocados, and canola oil) is made of monounsaturated fat and helps to lower the levels of the 'bad fat' ldl cholesterol and also the blood fats that are known as triglycerides.

The fats that you need to avoid, the saturated fats found mostly in animal foods and diary products, are what raise those levels. That is why it is recommended that you eat only lean meats and nonfat dairy products. The bottom line here is, olive oil, used in healthy amounts as a replacement for the "unhealthy fats," will enhance your fat loss program.

13. Apples

This is a food that is high in fiber and provides your body with volume; it prolongs digestion, which makes you feel full longer. Eating apples in place of junk foods, decrease the likelihood of you eating foods that are less filling and high in calories. This encourages stable blood-glucose levels. Because fat burning foods such as apples have fewer calories, they are popular in fat loss programs that involve calorie counting. The high water content of apples is another reason why apples are great for weight loss. The water within the apple is absorbed by the body and helps to keep blood-oxygenation levels high.

When this occurs, your body's metabolism is stimulated and burns glucose energy. A low blood-oxygenation level makes your body feel sluggish and the nutrients that you do eat cannot be effectively transported to the areas of the body where they are needed. So, why not add apples to your list, and the next time you feel the urge to have a snack, pick up one and start munching knowing that you are making a significant contribution to your fat loss efforts.

14. Grapefruit


Each slice of grapefruit you add to your salad acts like a match to spark your body's fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What's behind the belt-tightening effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Other research suggests the juicy fruit can "turn on" calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.

RELATED: Lose Up To 10 Pounds In One Week With Egg Grapefruit Diet

15. Eggs

Sunny side up, scrambled, hard-boiled, or fried it doesn't matter. A pan, spatula, and carton of eggs are all you need to fry some serious flab. Eggs are one of the best sources of choline, a major fat-burning nutrient that helps turn off the genes responsible for belly-fat storage. Bonus: eggs are a great source of lean protein, which can set the fat-burning pace for your entire day when eaten for breakfast. In a study of 21 men published in the journal Nutrition Research, half were fed a breakfast of bagels while half ate eggs. The egg group were observed to have a lower response to ghrelin, were less hungry three hours later and consumed fewer calories for the next 24 hours!

16. Oatmeal

There is a reason why professional bodybuilders have relied on oatmeal as a staple of their breakfast; it is very high in nutrients. It is an amazing source of cholesterol fighting, fat-soluble fiber that is filling and provides a good amount of energy to propel you through any workout. Avoid instant oatmeal and choose rolled or steel cut oats instead.

So there you have it, 16 fat burning foods that not only promote fat loss but contains vitamin and minerals that yield many other health related benefits as well. As with any changes in diet or fitness related activities, you should always consult with your health care practitioner first!

RELATED: How To Start Eating Clean: What Foods Can I Eat?

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16 Fat Burning Foods - Eating Your Way To Natural Fat Loss

This is one of the absolute best low carb pizza crusts out there today. Whether you like a crispy or chewy crust, this one will be exactly what you're looking for. It tastes so much like the real thing that it will fool even the staunchest of wheat proponents in your life!

Keto-Friendly Pizza Crust


  • 1 ½ c mozzarella and Cheddar cheeses, combined or just mozzarella alone
  • 2 tbsp cream cheese
  • 2 tbsp Parmesan cheese, freshly grated
  • ¾ c almond flour
  • 1 egg
  • 1 tbsp Italian seasoning
  • ½ tsp salt


  1. Preheat your broiler.
  2. In a microwave safe bowl, place mozzarella and cheddar cheeses. Heat until melted but not browned, about 30 seconds in the microwave.
  3. When cheese is cool enough to handle, add remaining ingredients and knead together to form a soft, sticky dough. Use a little extra almond flour to help you form a ball if necessary.
  4. Using a silpat or well greased parchment paper to line your baking sheet. Gently press into about a 12 inch round with your fingers. Wet your fingers if the cheese dough sticks to your hands. Make sure there are no holes.
  5. Broil in oven for 5 minutes or until top is uniformly browned. Remove from beneath broiler. Use another pan to flip the crust over so that the browned top is now the bottom of the crust.
  6. Broil an additional 5 minutes until the new side is uniformly browned.
  7. Top with sauce and toppings, broil for 5 minutes or until cheese is bubbly and beginning to brown.
  8. Allow to cool for 5-10 minutes before cutting.
  9. Makes 4 servings, ¼ of the pizza.

Keto Pizza Crust

Serving Size: ¼ pizza Calories: 290 Fats: 23.5g Net Carbs: 2.2g Protein: 18g

Keto-Friendly Pizza Crust Recipe

Cinnamon is one of the world's oldest known spices. The tree is native to Sri Lanka where it was found thousands of years ago. It is the best spice available in terms of its nutrition and health. It contains unique healthy and healing property comes from the active components in the essential oils found in its bark. Cinnamon has extremely high anti-oxidant activity due to which it has numerous health benefits. Aside from being used as a medicine by other cultures since ancient times, the health benefits may also come from eating it which can be listed as follows:

25 Health Benefits of Cinnamon - A Miraculous Spice

1. Lowers Cholesterol:
Studies have shown that just 1/2 teaspoon of cinnamon included in a daily diet can lower cholesterol.
Also Cinnamon may significantly lower LDL "bad" cholesterol, and triglycerides (fatty acids in the blood) and total cholesterol.

2. Reduces blood sugar levels and treating Type 2 Diabetes:
Several studies have shown improved insulin sensitivity and blood glucose control by taking as little as ½ teaspoon of cinnamon per day. Improving insulin resistance can help in weight control as well as decreasing the risk for heart disease.

3. Heart Disease:
Cinnamon strengthens the cardiovascular system thereby shielding the body from heart related disorders. It is believed that the calcium and fiber present in cinnamon provides protection against heart diseases.

Including a little cinnamon in the food helps those suffering from coronary artery disease and high blood pressure.

4. Fights Cancer :
A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.

Besides, the combination of calcium and fiber found in Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.

5. Tooth decay and mouth freshener:
Cinnamon has traditionally been used to treat toothache and fight bad breath. Small pieces of cinnamon can be chewed, or gargled with cinnamon water which serves as a good mouth freshener.

6. Cures Respiratory Problems:
Cinnamon is very useful home remedy for common or severe colds. A person suffering should take one tablespoon of honey with 1/4 teaspoon cinnamon powder daily for 3 days. This process will cure most chronic cough, cold and clear the sinuses.

Cinnamon also found to cure flu, influenza, sore throat and congestion.

7. Brain Tonic:
Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss.

Also, studies have shown that smelling cinnamon may boost cognitive function, memory, performance of certain tasks and increases one's alertness and concentration.
8. Infections:
Due to its antifungal, antibacterial, antiviral, anti-parasitic and antiseptic properties, it is effective on external as well as internal infections. Cinnamon has been found to be effective in fighting vaginal yeast infections, oral yeast infections, stomach ulcers and head lice.

9. Eases menstruation cycles:
Cinnamon has also been found useful for women's health as it helps in providing relief from menstrual cramping and other feminine discomforts.

10. Birth Control:
Cinnamon also helps in natural birth control. Regular consumption of cinnamon after child birth delays menstruation and thus helps in avoiding conception.

11. Breastfeeding:
It is also believed that cinnamon aids in the secretion of breast milk.

12. Reduces Arthritis Pain:
Cinnamon spice contains anti-inflammatory compounds which can be useful in reducing pain and inflammation associated with arthritis.

A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month

13. Digestive Tonic:
Cinnamon should be added to most recipes. Apart from adding flavor to the food, it also aids in digestion. Cinnamon is very effective for indigestion, nausea, vomiting, upset stomach, diarrhea and flatulence. It is very helpful in removing gas from the stomach and intestines. It also removes acidity, diarrhea and morning sickness. It is often referred to as a digestive tonic.

RELATED: How to Eat Healthy Without Obsessing About It

14. Reduces Urinary tract infections:
People who eat cinnamon on a regular basis report a lower incidence of urinary tract infections. Cinnamon is diuretic in nature and helps in secretion and discharge of urine.

15. Anti clotting Actions:
A compound found in Cinnamon called as cinnamaldehyde has been well-researched for its effects on blood platelets. [Platelets are constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop bleeding, but under normal circumstances, they can make the blood flow inadequate if they clump together too much]. The cinnamaldehyde in cinnamon helps prevent unwanted clumping of blood platelets.

16. Natural Food Preserver:
When added to food, it prevents bacterial growth and food spoilage, making it a natural food preservative.

17. Headaches and migraine:
Headache due to the exposure to cold wind is readily cured by applying a thin paste of powdered cinnamon mixed in water on the temples & forehead.

18. Pimples and Blackheads:
Cinnamon helps in removing blood impurities. Therefore it is often recommended for pimples.

Also external application of paste of cinnamon powder with a few drops of fresh lemon juice over pimples & black heads would give beneficial result.

19. Thinning of the blood and improves blood circulation:
Cinnamon is a blood thinning agent which also acts to increase circulation. This blood circulation helps significantly in removing pain. Good blood circulation also ensures oxygen supply to the body cells leading to higher metabolic activity. You significantly reduce the chance of getting a heart attack by regularly consuming cinnamon.

20. Toning of tissues:
Considerable anecdotal evidence exists to suggest that cinnamon may have the ability to tone and constrict tissues in the body.

21. Muscle and joint pain relief:
Those who eat cinnamon on a regular basis often report that their muscle and joint pain, as well as stiffness, is reduced or even eliminated.

22. Immune System:
Honey and cinnamon paste is good for boosting the immune system, removing regular fatigue and increasing the longevity of an individual. It is also known to have anti-aging properties.

RELATED: How To Start Eating Clean: What Foods Can I Eat?

23. Itching:
Paste of honey and cinnamon is often used to treat insect bites.

24. It is a great source of manganese, fiber, iron, and calcium.

25. Healing: Cinnamon helps in stopping bleeding. Therefore it facilitates the healing process.

Indeed, cinnamon has several health benefits as highlighted above that can be used to improve one's health and boost one's immune system. This is a great reason to keep some cinnamon around. Sprinkle it in your tea or coffee, over oatmeal or a sweet potato and, this will do wonders to your health.

[However, there's a word of warning to be taken that over dosage of cinnamon may be unwise. Also it is not recommended for pregnant women.

Also, people who have been prescribed medication to manage their blood sugar should not reduce or discontinue their dose and take cinnamon instead, especially without consulting your doctor.]

RELATED: 6 Detox Smoothies Recipes To Cleanse Your System

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25 Health Benefits of Cinnamon - A Miraculous Spice

Ensuring you get a healthy lunch can be a challenge, because we often rely on what other people have cooked for us, or on what we can buy. If you don’t have a proper canteen, your lunch needs planning, either with regard to buying lunch or taking the time to make lunch in advance. Bring a small army of raw vegetables, left over from your dinner, or a sandwich on healthy bread like rye bread. If you buy grab-and–go dishes, focus on salads, as soups are often very rich and contain too much salt. Check the label or ask about the ingredients. I know what you are thinking: ‘I don’t have time for that!’ But if you do not have time to take care of yourself and your health, you need to start to make changes.

Lose 10 Pounds in 30 Days Diet - Healthy Lunch Ideas

Baked fish and parsley pesto sandwich

This is just a simple but good sandwich for lunch. The shower bun dough is very suitable to make into big flat sandwich bread for this sandwich. Parsley is a rather overlooked healthy food, rich in lots of nutrients.

Baked fish and parsley pesto sandwich

400g skinless fish fillets
salt and freshly ground pepper
2 spelt or rye buns
100g fresh salad leaves
2 tomatoes, sliced

Parsley pesto
1 large bunch of parsley
30g almonds (with their skins)
1 small garlic clove, chopped
3 tbsp freshly grated Parmesan cheese
3 tbsp grapeseed oil
juice from 1 lemon
salt and freshly ground pepper

Preheat the oven to 200ºC/gas mark 6.

Start by making the pesto: put all the ingredients except the lemon juice, salt and pepper in a blender, and blend to a smooth paste. Season to taste with lemon juice, and some salt and pepper.

Place the fish fillets in an ovenproof dish, sprinkle with salt and pepper and bake in the oven for 10 minutes.

Cut the buns in half and spread some pesto on both halves of each, then place some salad on that, then the baked fish and then the tomatoes.
Serve with the fish either warm or cold.

TIP Save the rest of the pesto for a salad, or serve it with a piece of grilled fish or chicken breast.

Stinging nettle soup

Stinging nettle soup should be made in May, when the stinging nettle has a lot of top leaves. Pick only the 4 or 5 top shoots. Nettle leaves are also good in scrambled eggs and frittatas – just blanch the leaves before use.

Healthy Lunch Ideas - Stinging nettle soup recipe

1 yellow onion
1 tbsp olive oil
1.3 litres organic vegetable bouillon
¼ tsp ground nutmeg
200g stinging nettles (see recipe introduction)
salt and freshly ground pepper
a few sprigs of watercress, to serve
4 organic eggs, to serve

Garlic croutons
2 slices of rye or spelt bread, cut into cubes
1 tbsp olive oil
1 garlic clove, finely chopped
salt and freshly ground pepper

First make the croutons: preheat the oven to 180ºC/gas mark 4. Mix the bread cubes with the oil and garlic, salt and pepper, and bake in the oven for 10 minutes.
In a large pan, sauté the onion in the oil for 5 minutes without allowing it to burn or colour too much. Add the vegetable bouillon and nutmeg, bring to the boil and add the nettle leaves. Leave to simmer for 20 minutes.

Using a hand blender, blend the soup, then season with salt and pepper.

Bring some water to the boil in a small pan. When the water is boiling, place the eggs in the water, turn down the heat and let simmer for 7 minutes, remove from the heat and place under cold water for 30 seconds. Take out and shell right away.

Serve the soup with the boiled eggs cut across in half and the croutons and watercress scattered on top.


STINGING NETTLES are an old medicinal herb and their stems have been used for weaving textiles since at least the Bronze Age. It grows everywhere in the countryside where the soil contains a certain level of nitrogen. Cooking or drying completely neutralizes the plant’s toxic components. It must be picked in spring and early summer before flowering.

Cold cucumber soup

On a very hot summer’s day, when you don’t really have a big appetite, serve this clear, fresh, tasty soup.

Healthy Lunch Ideas - Cold cucumber soup recipe

600g cucumbers
1 Galia melon, about 400g
500ml yoghurt
2 tbsp chopped mint
juice of 2 limes
50g watercress
salt and freshly ground pepper
to serve

Spelt Bread (Spelt bread / Rhubarb and strawberry jam)
Peel the cucumbers and then halve, deseed and dice them; you should end up with about 500g. Peel the melon, deseed it and cut it into cubes. Put all the ingredients in a blender and blend until smooth. Season to taste with salt and pepper.

Serve cold, garnished with watercress and alongside some spelt bread.


Mussel soup with potatoes and leeks

New England clam chowder is a wonderful tasting soup. Here is my Nordic version, which has a great flavour and a lighter texture.

Healthy Lunch Ideas - Mussel soup with potatoes and leeks recipe

1kg mussels
1 tbsp rapeseed oil
1 onion, finely chopped
2 garlic cloves, chopped
3 leeks, cut into slices
1 tbsp tarragon leaves
salt and freshly ground pepper
4 large potatoes, peeled and diced

Country Bread, to serve

Scrub the mussels thoroughly and tug out any beards that may be hanging from the shells. Discard broken or open mussels or those that refuse to close when tapped. Rinse the mussels in water a couple of times.

Heat the oil in a big saucepan. Add the onion, garlic and leeks, and cook for 3 minutes. Add the mussels with the tarragon, 1 litre of water, and salt and pepper. Bring to a simmer and let simmer for 15 minutes.

Take out the mussels with a slotted spoon. Remove the mussels from the shells and discard the shells. Take out 200ml of the soup and place in another saucepan. Add 2 of the diced potatoes to that and let it simmer for 15 minutes.

To the large pot with the soup add the shelled mussels with the juice and the leeks etc. that came out with mussels. Add the rest of the potatoes and let simmer for 15 minutes.

Blend the potato soup in the small pan with a hand blender until it is a smooth, heavy soup, then add it back to the main soup and heat it up. Season to taste with salt and pepper.

Serve the soup very hot with Trine’s Country Bread.


Leek soup with rye croutons

This nourishing soup is easy to make and very inexpensive. I believe that eating vegetable soup for the evening meal once a week is a good way to organize your diet, giving you a day without meat, a day where you save money and a day when your supper is healthy and fibre-intensive.

Healthy Lunch Ideas - Leek soup with rye croutons recipe

2 tbsp olive oil
2 shallots, diced
3 garlic cloves, chopped
2 tsp ground cardamom
1 tbsp ground coriander
500g leeks, well rinsed and cut into slices
3 bay leaves
1.5 litre organic vegetable bouillon
salt and freshly ground pepper

to serve
4 slices of rye or spelt bread, cut into cubes, to serve
20g butter

Add the oil to a large pot, then add the shallot, garlic, cardamom and coriander, and cook gently for 2–3 minutes. Stir in the leeks and bay leaves. Add the bouillon and bring to the boil. Turn down the heat and let simmer for 10 minutes. Season to taste with salt and freshly ground pepper.
Toast the bread cubes in a pan with the butter until golden brown, tossing them frequently and being careful not to let them burn.

Serve the soup very hot, scattered with the croutons.


TIP This is a very easy vegetable soup, and can be used with different vegetables; if you add potatoes and root vegetables, use 1kg peeled weight and then blend it when cooked and season to taste. 

Cauliflower soup spiced with green chilli and served with prawns

People either love cauliflower or can’t stand its funny, earthy taste. I love it and eat it raw, in a soup or in curries. My grandmother would boil it for a long time, then serve it whole with shrimps around it and a white sauce on the side. This is my modern version of that recipe.

Cauliflower soup spiced with green chilli and served with prawns recipe

1 large cauliflower
1 green chilli, deseeded and chopped
5 spring onions, chopped
2 baking potatoes, peeled and cut into cubes
2 tsp salt and freshly ground pepper

to serve
400g shelled, cooked, extra-large cold-water prawns
spelt bread

Cut the cauliflower with the stalk into large pieces. Place all the ingredients in a large saucepan with 1.5 litres of water. Cover with a lid and bring to the boil. Reduce the heat and let it simmer for 20 minutes.

With a hand blender, blend to a smooth soup and then reheat. Season to taste with salt and pepper.
Arrange the prawns on 4 wooden skewers and serve them on top of the soup. Garnish with watercress sprigs and serve with spelt bread.

TIP This soup can also be made with broccoli.

RELATED: Lose Up To 10 Pounds in 7 Days With The Cabbage Soup Diet Plan

Lose 10 Pounds in 30 Days Diet - Healthy Lunch Ideas

Fruits, vegetables, greens, and herbs are going to be the foundation of your juice. While it might be tempting to juice using more fruit than veggies, it’s actually better to juice mostly vegetables, especially if weight loss is your goal. Juice containing too much sugar from fruit can take away from the health benefits of juicing, lessen the effects of detoxification, and prevent weight loss. Most of my recipes use either one or two fruits, so you’re going to be fine if you stick with the recipes found here.

22 Skinny Juices Recipes for Weight Loss Cleanse

However, if you’re finding it difficult at first, add a little more fruit. It’s more important to me that you love juicing, so if fruit is vital to your enjoying your juice, then adjust the recipes accordingly.

Given all the versatility you get with juicing, there are still some parts of fruits and vegetables that you shouldn’t juice. It might be due to water content or consistency, or just for safety reasons. Let’s take a closer look at which produce makes great juice and which does not!

Can I Juice That?

A common question you’ll hear in my house is “Can I juice that?” I love experimenting with a different vegetable blend and creating a new favorite juice. For me, most of the produce I eat cooked can also be juiced. This may not be the case in your house, as it really depends on your diet. Most produce that has a high water content can be juiced. I would not juice bananas, avocado, or eggplant, for example.

A good rule of thumb is that if you can eat it cooked, you can probably juice it with a few notable exceptions.

Seeds and Pits

The seeds in lemons, limes, grapes and some melons may be run through the juicer, but not the large pits from plums, apricots or peaches. Apples should always be cored before juicing as the seeds can be toxic and should not be juiced.

Skin and Peels

If you’re not using organic produce, then you should remove the skin and peels to reduce your exposure to pesticide residue. With organic produce you have a little more flexibility, but most fruits and vegetables (especially apples and cucumbers) have tons of nutrition in the peels! Oftentimes it comes down to personal preference.

Juice the following fruits and vegetables with the skin and peel ON:

  • Apples
  • Beets
  • Carrots
  • Cucumbers
  • Ginger
  • Grapes
  • Honeydew (skin may be too hard for some juicers)
  • Jicama
  • Kiwi (you can also peel these)
  • Lemon and lime (you can also peel these down to the white pith)
  • Mangos
  • Nectarines
  • Parsnips
  • Peaches
  • Pears
  • Plums
  • Sweet potatoes
  • Zucchini

Juice these with the peels OFF:

  • Cantaloupe
  • Grapefruit
  • Oranges
  • Pineapple
  • Pomegranate arils
  • Watermelon

And now the very short list of what you just shouldn’t juice, whether due to consistency, water content, or safety:

  • Avocados
  • Bananas
  • Carrot greens and rhubarb greens (can be toxic)
  • Eggplant

Let’s Juice - The Recipes

When using the recipes that follow, refer to the list above to determine what to peel and what not to peel. My recipes assume you are not peeling lemons, limes, or ginger, but feel free to do so if you prefer. Items that should be peeled before juicing are noted. All of the recipes make one to two servings, depending on your appetite!


This mojito-inspired juice is my favorite treat on a warm summer day. Jicama and cucumber are both high in water and low in calories and sugar, making this juice a perfect complement to eating light.

  • 1 jicama, sliced
  • 1 cucumber
  • 3–5 collard leaves
  • 1 handful mint
  • ½ lime

Calories: 90, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 3g, Protein: 5g, Carbohydrate: 35g, Sugar: 8g, Sodium: 29mg

Vitamin C: 82%, Vitamin K: 122%

Tickled Pink

Tickled Pink - Grapefruit Juice Recipe

Get a blast of immune-boosting vitamin C and beta-carotene in this tasty pink drink.

  • 1 pink grapefruit
  • 4 carrots
  • 1-inch piece ginger
  • ½ lemon

Calories: 79, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 24g, Sugar: 12g, Sodium: 99mg

Vitamin A: 133%

O2 Builder

O2 Builder - Beet Juice Recipe

Beets are the star in this ruby-red juice rich in antioxidants and naturally occurring nitrates. Nitrates help improve blood flow throughout the body and increase nitric oxide, which increases oxygen flow to your cells and lowers blood pressure. Try this delicious tonic before your morning workout for a boost of oxygen.

  • 2 beets
  • 1 carrot
  • 1 cup strawberries
  • 1 apple, cored

Calories: 99, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 3g, Carbohydrate: 32g, Sugar: 16g, Sodium: 139mg

Kiwi Kooler

This low-sugar drink is juice full of vitamin C, beta-carotene, and other immune-boosting compounds. Get your juice on for very little calories with this tasty treat!

  • 1 kiwi
  • 1 cucumber
  • 1 cup strawberries
  • ½ lime
  • 1 handful mint, plus more for garnish
Juice. Garnish with mint leaves.

Calories: 86, Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 3g, Carbohydrate: 27g, Sugar: 14g, Sodium: 106mg

Vitamin C: 137%

Red Fresca

This is a natural energy drink! It has tons of antioxidant and anti-aging properties and the chia seeds pack an additional nutritious punch. They are a great source of fiber, protein, and essential omega-3 fats that will help keep you full!

  • 1 lemon
  • 1 red apple, cored
  • 1 red bell pepper
  • 2–3 tablespoons chia seeds
Juice lemon, apple, and bell pepper. Stir in chia seeds. Let sit for a few minutes to thicken. Stir before drinking.

Calories: 133, Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Fiber: 2g, Protein: 4g, Carbohydrate: 30g, Sugar: 15g, Sodium: 6mg

Vitamin C: 147%

Green Machine

This low-calorie green juice is simple, yet satisfying. Great for a midmorning pick-me-up!

  • 3 Swiss chard leaves
  • 3 celery stalks
  • 1 cucumber
  • 1 apple, cored
  • 1 lime

Calories: 99, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 32g, Sugar: 17g, Sodium: 249mg

Vitamin K: 737%

Baby, I’m Amazed

This spicy green juice—with a little help from cayenne pepper—will get your metabolism humming!

  • 1 handful watercress
  • 2 celery stalks
  • 1 kiwi
  • ½ grapefruit
  • 1-inch piece ginger
  • 1 lemon
  • Dash cayenne pepper

Calories: 58, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 18g, Sugar: 9g, Sodium: 28mg

Mint Extravaganza

Mint Extravaganza - Watermelon Mint Juice Recipe

This minty, low-calorie juice has just the right amount of sweet to satisfy any sugar cravings!

  • 1 large handful mint
  • 2 cups chopped watermelon (peeled and seeded)
  • 5–6 kale leaves
  • 1 handful parsley

Calories: 128, Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 2g, Protein: 7g, Carbohydrate: 29g, Sugar: 13g, Sodium: 64mg

Vitamin C: 224%, Vitamin K: 1102%, Copper: 219%, Iron: 51%

Natural Born Pain Killer

Natural Born Pain Killer - Celery stalks Pineapple Juice Recipe

This turmeric-spiked juice is a natural pain killer! Loaded with antioxidants and anti-inflammatory properties, it will ease the pain of that intense workout and provide a natural energy boost, too!

  • 3 celery stalks
  • 1 cucumber
  • 1 cup chopped pineapple
  • 1 handful spinach
  • 1-inch piece ginger
  • 1-inch piece turmeric root, or a pinch turmeric powder
Juice. If using powdered turmeric, stir in.

Calories: 106, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 2g, Protein: 3g, Carbohydrate: 59g, Sugar: 18g, Sodium: 172mg

Got Broccoli?

Broccoli cucumber Lemon Juice Recipe

Broccoli is the new milk. Loaded with vitamin C and just as much calcium per ounce as milk, this juice is good for your bones and your waistline.

  • 1 large head broccoli
  • 1 cucumber
  • 1 head romaine lettuce
  • 1 red bell pepper
  • ½ lemon

Calories: 95, Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 2g, Protein: 9g, Carbohydrate: 30g, Sugar: 12g, Sodium: 54mg

Vitamin A: 224%, Vitamin C: 150%, Vitamin K: 438%, Calcium: 40%, Folate: 165%, Iron: 68%

Cucumber Cooler

Cucumber Cooler - Watermelon Cucumber Juice Recipe

The popular duo of watermelon and cucumber is perfect for rehydrating on a hot summer day. High in water and electrolytes, this juice balances the fluid levels in your body and keeps you cool . . . as a cucumber.

  • 2 cups chopped watermelon (peeled and seeded)
  • 1 large cucumber
  • 1 handful mint leaves
  • 1–2 limes

Calories: 98, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 3g, Carbohydrate: 29g, Sugar: 18g, Sodium: 7mg

You Say Tomato

This savory juice is a great midday snack. Chock-full of antioxidants and anti-cancer compounds, it’s also a nutrition powerhouse. I like to serve it with chopped avocado.

  • 2–3 Roma tomatoes
  • 2 zucchini
  • 4 carrots
  • 5–6 asparagus stalks
  • 1 garlic clove

Calories: 91, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 5g, Carbohydrate: 26g, Sugar: 15g, Sodium: 117mg

Vitamin A: 139%

Energize Tea

This simple juice-tea is great for a quick afternoon energy boost! Matcha is cleansing and adds extra antioxidants, fiber, and chlorophyll.

  • 1 apple, cored
  • 1 fennel bulb
  • ½ lemon
  • 1 teaspoon matcha green tea powder
Juice apple, fennel, and lemon. Stir in matcha.

Calories: 92, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 21g, Sugar: 13g, Sodium: 87mg

Pom Power

Pom Power - Pomegranate romaine Lettuce grapefruit mint juice recipe

This combination of romaine lettuce and fruit is refreshing and light. The pomegranate seeds provide antioxidant power and zing!

  • ½ head romaine lettuce
  • 1 pink grapefruit
  • 5–6 mint leaves
  • ¼ cup pomegranate arils
Juice lettuce, grapefruit, and mint. Sprinkle pom arils on top for garnish.

Calories: 73, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 22g, Sugar: 15g, Sodium: 20mg

Vitamin A: 116%, Vitamin K: 187%, Folate: 80%

Green Applesauce

Green juice - apple spinach juice recipe

This is one of my favorite juice drinks for when I need a boost of energy in the afternoon. It tastes just like applesauce in a glass, and I love the added texture from the chia seeds!

  • 1 apple, cored
  • 1 big handful spinach leaves
  • 1 tablespoon chia seeds
  • Dash cinnamon
Juice apple and spinach and pour into glass. Stir in chia seeds and let sit for a few minutes to thicken. Serve with sprinkle of cinnamon.

Calories: 120, Fat: 5g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 25g, Sugar: 13g, Sodium: 17mg

Jicama Fiesta

This gazpacho-inspired juice is light, refreshing, and delicious! Jicama is a sweet root vegetable with a clean, sweet flavor that makes a wonderful base for this savory juice. Garnish with chopped avocado for a balanced snack.

  • 1 small jicama
  • 1 lime
  • 2 tomatoes
  • 1 garlic clove
  • ½ avocado, chopped
Juice jicama, lime, tomatoes, and garlic. Garnish with some avocado.

Calories: 183, Fat: 10g, Saturated Fat: 2g, Cholesterol: 0mg, Fiber: 3g, Protein: 5g, Carbohydrate: 40g, Sugar: 10g, Sodium: 28mg

Vitamin C: 108%


This refreshing dose of delicious natural energy will get you through that afternoon slump. Pear and strawberry combine with spinach to provide antioxidant-rich energy you need to feel revitalized!

  • 1 pear, cored
  • 1 cup strawberries
  • 1 handful spinach
  • Pinch cayenne pepper
Juice pear, strawberries, and spinach. Sprinkle with cayenne pepper.

Calories: 90, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 28g, Sugar: 17g, Sodium: 17mg

Green and Red

I love a simple, two-ingredient powerhouse juice. This combination will leave you feeling super-hydrated and vitalized!

  • 2–3 cups chopped watermelon (peeled and seeded)
  • 1 large cucumber
Juice. Garnish glass with cucumber slices.

Calories: 89, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 0g, Protein: 3g, Carbohydrate: 24g, Sugar: 17g, Sodium: 6mg

Summer Sun

This unique juice is a perfect hydrator in the summertime—when tomatoes and watermelon are both in season. High in lycopene from the tomatoes, this juice contains natural cancer-fighting antioxidants plus a healthy dose of vitamin C and potassium.

  • 2 cups chopped watermelon (peeled and seeded)
  • 2 Roma tomatoes
  • 1 lime

Calories: 88, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 3g, Carbohydrate: 26g, Sugar: 17g, Sodium: 9mg

Green Recovery

This green juice gets a tropical flair from coconut water and is the perfect electrolyte replacer after a sweaty workout.

  • 5 celery stalks
  • 1 handful spinach
  • 1 handful mint
  • 1 lime
  • 1–2 ounces unsweetened coconut water
Juice celery, spinach, mint, and lime. Stir in coconut water.

Calories: 40, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 13g, Sugar: 6g, Sodium: 214mg

Fuzzy Navel

Fuzzy Navel - Peach spinach Zucchini Juice

This sweet juice is a delight! Simple yet nutrient-rich, it’s a great low-calorie energy boost that will leave you feeling refreshed and invigorated.

  • 1 peach
  • 1 handful spinach
  • 2 zucchini

Calories: 75, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 5g, Carbohydrate: 19g, Sugar: 16g, Sodium: 36mg

Wicked Watermelon

This light and hydrating drink will quench your thirst for something sweet and delicious!

  • 1 apple, cored
  • 1 handful parsley
  • 3 cups spinach
  • 1 cup chopped watermelon (peeled and seeded)

Calories: 92, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 27g, Sugar: 18g, Sodium: 68mg
Vitamin K: 638%

RELATED:  6 Detox Smoothies Recipes To Cleanse Your System

22 Skinny Juices Recipes for Weight Loss Cleanse

A crispy bread crumb topping and a nice assortment of spices help make this fish and vegetable bake special. But it also provides lots of nutrition for not many calories.

Broccoli Fish Bake Recipe

  • 1 cup (230 g) fat-free sour cream
  • 1 cup (225 g) low fat mayonnaise
  • 1 tablespoon (5 g) dried onion
  • 2 teaspoons lemon pepper
  • 1/4 teaspoon white pepper
  • 1 tablespoon (6 g) celery flakes
  • 1 tablespoon (1 g) dried parsley
  • 2 teaspoons lemon juice
  • 1/8 teaspoon black pepper
  • 20 ounces (570 g) broccoli
  • 2 tablespoons (28 ml) lemon juice, divided
  • 6 catfish fillets
  • 1/4 cup (30 g) bread crumbs


Mix first 9 ingredients and set aside. Spread broccoli in shallow casserole dish and drizzle with 1 tablespoon (15 ml) lemon juice. Layer fillets on broccoli and then spread the sour cream mixture. Top with sprinkled bread crumbs and remaining lemon juice. Bake covered at 350°F (180°C, or gas mark 4) for 45 minutes and then uncovered an additional 15 minutes until brown.


Each with: 372 Calories (47% from Fat, 33% from Protein, 20% from Carb); 29 g Protein; 19 g Total Fat; 6 g Unsaturated Fat; 7 g Monounsaturated Fat; 3 g Polyunsaturated Fat; 18 g Carb; 4 g Fiber; 5 g Sugar; 444 mg Phosphorus; 119 mg Calcium; 486 mg Sodium; 885 mg Potassium; 921 IU Vitamin A; 64 mg ATE Vitamin E; 89 mg Vitamin C; 95 mg Cholesterol

RELATED:  Easy Healthy Breakfast Burritos Recipe

Broccoli Fish Bake Recipe

We usually have a salad dinner at least once a week, especially during the summer when fresh, locally grown vegetables are available. This meal on a plate antipasto salad has a great assortment of vegetables, with a tomato-based sauce that eliminates the need for any additional salad dressing.

Antipasto Supper Salad Recipe


  • 1/2 cup (120 ml) white vinegar
  • 2 tablespoons (28 ml) olive oil
  • 3 ounces (85 g) no-salt-added tomato paste
  • 4 ounces (115 g) pimento
  • 10 ounces (280 g) frozen green beans, cooked and cooled
  • 1 cup (122 g) carrot, sliced
  • 1/4 cup (25 g) green olives, sliced
  • 8 ounces (225 g) mushrooms, sliced
  • 1 cup (160 g) red onion, sliced
  • 24 cherry tomatoes
  • 1 1/2 cups (180 g) zucchini, sliced
  • 2 cups (480 g) garbanzo beans
  • 8 ounces (225 g) roasted red pepper
  • 9 cups (423 g) romaine lettuce, torn into bite-sized pieces
  • 4 ounces (115 g) salami
  • 12 ounces (340 g) tuna, water packed
  • 6 tablespoons (30 g) Parmesan cheese, grated


Combine vinegar, olive oil, and tomato paste in a saucepan and heat over medium heat until hot and well combined. Remove and let cool. Cut vegetables into bite-sized pieces and add to the cooled mixture. Add garbanzo beans and stir to combine. Divide lettuce among serving plates and top with vegetable mixture, meat, and fish. Sprinkle with the Parmesan cheese.


Each with: 393 Calories (31% from Fat, 28% from Protein, 41% from Carb); 29 g Protein; 14 g Total Fat; 3 g Saturated Fat; 7 g Monounsaturated Fat; 3 g Polyunsaturated Fat; 43 g Carb; 12 g Fiber; 10 g Sugar; 374 mg Phosphorus; 119 mg Calcium; 738 mg Sodium; 1436 mg Potassium; 10 218 IU Vitamin A; 4 mg ATE Vitamin E; 144 mg Vitamin C; 42 mg Cholesterol.

Antipasto Supper Salad Recipe

I hate to say it, but our modern day world can be a scary place. There are toxins at every turn
that can weigh down and poison the body. Pesticides, car exhaust, and plastic leeching out into
our food are just a few toxins that many of us face on a daily basis.

6 Detox Smoothies Recipes To Cleanse Your System

But do not fear! There is an easy way to tackle all of these harmful substances. Some
believe that getting a good dose of whole fruits and vegetables every day helps to wash away
the poison. The nutrients contained in raw produce help the body to process the toxins, while
the insoluble fiber flushes it out. That is exactly why Paleo smoothies are such a potent
antidote to our toxic lives. They are teaming with beneficial antioxidants, vitamins, and
minerals. Not to mention, that unlike juices, they are a very rich source of fiber.

Kids and adults, alike, can benefit from the detoxifying properties of the following
smoothies. I recommend having one of these smoothies at least 3 times a week. For best
results, have one every day!

1. Royal Grape and Beet Smoothie

Royal Grape and Beet Smoothie

Purple has said to be the color of royalty. You will definitely feel like a dignitary while
drinking this smoothie. It's absolutely teeming with antioxidants! It's also an amazing way
to get veggies into your diet. The rich purple color lures in smoothie lovers of all ages.
Also, since this smoothie is sweet, it's difficult to taste the detoxifying beets that are hidden

  • Small fresh beets, peeled and stemmed - 3 each
  • Red grapes - 4 cups
  • Freshly squeezed lemon juice - 1/4 cup
  • Finely grated lemon zest - 1 teaspoon
  • Ice - 2 cups OR filtered water - 1 cup
  • Garnish: clusters of 3 grapes
Place all of the ingredients, except the garnish in a high powered blender. Start on low,
and then increase the speed to high. Blend until smooth.

Top each glass off with a cluster of grapes, and then serve.
2 servings
Nutritional information: (per serving)
Calories 183, Carbohydrates 44g, Protein 3g, Fat 1g, Fiber 5g, Sodium 106mg

2. Cucumber, Chile, and Lime Smoothie

Cucumber, Chile, and Lime Smoothie Recipe

One of my favorite summertime treats for my family is sliced fresh cucumbers with a
squeeze of lime and a sprinkling of salt and cayenne. I'm happy to share this spicy treat
with you in the form of a smoothie. It's satisfying at the same time light and refreshing.

  • Medium cucumbers, peeled - 2 each
  • Freshly squeezed lime juice - 2 tablespoons
  • Ground cayenne - 1/8 teaspoon
  • Small green bell pepper, seeded - 1/2 each
  • Filtered water - 1/2 cup
  • Ice - 1 cup OR filtered water - 1/2 cup
  • Sea salt - to taste
  • Garnish: green bell pepper slices
Place all of the ingredients, except the garnish in a high powered blender. Start on low,
and then increase the speed to high. Blend until smooth.

Top each serving off with a slice of green bell pepper, and then serve.

2 servings

Nutritional information: (per serving)
Calories 58, Carbohydrates 14g, Protein 2g, Fat 0g, Fiber 2g, Sodium 298mg

3. Cilantro-Lime Pineapple Smoothie

Cilantro-Lime Pineapple Smoothie Recipe

When you think cilantro, you may think of salsa, but this smoothie is anything but. Thi
zesty herb adds a tantalizing freshness that tickles your taste buds while purifying you
body. Cilantro has been used to cleanse the blood of heavy metals like mercury and lead
You can feel great unwinding with this smoothie because it fills you up with healthy fats an
fiber while taking a bit of toxic weight off of your shoulders.

  • Fresh pineapple chunks - 2 cups
  • Large collard green leaf - 1 each
  • Small avocado, pitted - 1 each
  • Loosely packed cilantro leaves - 3/4 cup
  • Water - 1/3 cup
  • Freshly squeezed lime juice - 2 tablespoons
  • Ice - 1 cup OR filtered water - 1/2 cup
  • Garnish: Fresh pineapple chunks

Place all of the ingredients, except the garnish in a high powered blender. Start on low, and then increase the speed to high. Blend until smooth.

Place a few pineapple chunks onto 2 toothpicks. Garnish each glass with the pineapple
chunks and serve.

2 servings

Nutritional information: (per serving)
Calories 165, Carbohydrates 26g, Protein 2g, Fat 8g, Fiber 6g, Sodium 7mg

4. Beet, Cucumber, and Dill Frappe

Beet, Cucumber, and Dill Frappe Recipe

Our modern day lives expose us to a myriad of toxins. Whether it is car exhaust or
pesticides, it all adds to our toxic load. Beets are thought to have the amazing ability to
cleanse poisons like these from the body. This simple frappe will refresh you, while
alkalizing and purifying your body of the toxins we accumulate on a daily basis.

  • Small fresh beets, peeled - 1 each
  • Large cucumbers, peeled - 2 each
  • Chopped fresh dill - 2 tablespoons
  • Fresh lemon juice - 1 tablespoon
  • Ice - 3 cups OR filtered water - 1 1/2 cups
  • Garnish: fresh dill sprigs and lemon slices

Place all of the ingredients, except the garnish in a high powered blender. Start on low,
and then increase the speed to high. Blend until frothy.

Place a lemon slice on the edge of each glass, top it off with a sprig of fresh dill, then

2 servings

Nutritional information: (per serving)
Calories 67, Carbohydrates 16g, Protein 3g, Fat 0g, Fiber 3g, Sodium 45mg

5. Refreshing Red Berry Smoothie

Refreshing Red Berry Smoothie Recipe

To our ancient hunter-gatherer ancestors, berries were the ultimate treat. From branch to
belly, these little bundles of joy provided a powerful dose of energy along with antioxidants
and their fair share of fiber. Today you can reap the same benefits! This smoothie is
homage to our Paleo friends' favorite snack with a combination of tasty berries freshened
up with some delicious herbs.

  • Fresh raspberries - 1/2 cup
  • Fresh strawberries, cored - 1 1/3 cups
  • Fresh cranberries - 1/2 cup
  • Large banana - 1/2 each
  • Fresh parsley leaves - 1/4 cup, loosely packed
  • Fresh mint leaves - 1/4 cup, loosely packed
  • Garnish: fresh mint sprigs

Place all of the ingredients, except the garnish in a high powered blender. Start on low,
and then increase the speed to high. Blend until smooth.

Place a fresh mint sprig into each glass and serve.

2 servings

Nutritional information: (per serving)
Calories 116, Carbohydrates 29g, Protein 6g, Fat 1g, Fiber 2g, Sodium 10mg

6. Ginger-Veg Smoothie

Ginger-Veg Smoothie Recipe

Why settle for just getting a serving of fruits or vegetables? Get both with this smoothie. It
is a perfectly balanced taste combination of sweet fruits and green veggies. The addition of
ginger adds freshness for an addictive fruit and vegetable marriage.

  • Small carrots, peeled - 2 each
  • Grated fresh ginger - 1/4 teaspoon
  • Small broccoli florets - 1 cup
  • Medium oranges, peeled - 2 each
  • Chopped kale, stems removed - 2 cups, loosely packed
  • Medium green apple, cored - 2 each
  • Filtered water - 1 1/2 cups
  • Ice - 1 cup OR filtered water - 1/2 cup
  • Sea salt - to taste
  • Garnish: small broccoli florets

Place all of the ingredients, except the garnish in a high powered blender. Start on low, and then increase the speed to high. Blend until smooth.

Top each glass off with a small broccoli floret, then serve.

2 servings

Nutritional information: (per serving)
Calories 255, Carbohydrates 62g, Protein 6g, Fat 1g, Fiber 13g, Sodium 235mg

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