Eating low calorie foods for maximum nutrition is a must for any weight loss program. This delicious blueberry smoothie will add superfoods to your breakfast with sweet, tangy blueberries which contain anti-inflammatory ingredients, plus Vitamin K and Folate, Vitamin C, Vitamin A, potassium, calcium and magnesium.

This Superfood Smoothie is a meal in a glass and also makes a great snack for increased energy-something that is very important when you’re trying to lose weight.

Smoothie Weight Loss Secrets

The more slowly you eat or drink the better when you’re trying to lose weight. Savor each mouthful by eating your smoothie with a tablespoon over the course of ten or 15 minutes. Eating slowly is great for your digestive system and this is good practice for eating slowly throughout the rest of the day too.

Rinse out your glass and the blender with lots of warm water right away, and you won’t have problems keeping your blender clean.

Ingredients

1 banana
½ c low fat vanilla soy milk or low fat milk
1 c vanilla fat-free yogurt
1 ½ tsp flax seed meal
1 ½ tsp honey
2/3 c fresh or frozen blueberries

You can also add a tablespoon of high quality protein powder for added protein to start your day.

Directions

Put banana, yogurt, flax seed meal, soy milk and honey into your blender and mix on low until smooth.

Add blueberries and continue blending.

Once the banana and blueberries are fully chopped, increase speed to medium.

Continue blending until you reach the consistency you want.

This blueberry smoothie recipe makes 2 servings of Superfood Smoothie

Rinse your blender and glass and the blender right away with warm water and it makes clean-up much easier.

Nutritional Information per Serving - does not include protein powder if you added this ingredient.

Calories 244
Fat 3g
Sodium 94mg
Carbohydrates 48.3g
Fiber 4.5g
Protein 9.4g

© Copyright 2008 by Joan Jones

Joan Jones is an award winning freelance journalist who writes feature articles on travel, home and garden, health and nutrition. Visit her new food and cooking blogs, where you’ll find terrific recipes and food related articles at http://JoansCountryKitchen.com and http://DeliciousBlueberryRecipes.com

Article Source: http://EzineArticles.com/?expert=Joan_Jones
http://EzineArticles.com/?Easy-Weight-Loss-Recipe—Start-Your-Day-With-This-Superfood-Smoothie&id=1808516

What better way to get into shape and follow a healthier diet, than to try vegetable chips as an alternative to potato crisps. Typically these are low in carbohydrate and lower in fat.

For a healthier summer picnic, vegetable chips are ideal. They are also handy for children’s lunch boxes.

Joseph Banks Cassava root chips are a typical example. They are made from the yucca root, found in Java Indonesia. Sweet potato and Taro root chips are soon to join the Joseph Banks range of crisps.

Here are some recipes that are a light, low carb accompaniment to Joseph Banks chips.

Watercress Dip

    * 25g or 8oz cottage cheese
    * 60ml or 4 tbsp milk
    * half a small onion, skinned and chopped
    * 1 small garlic clove, skinned and crushed
    * half a bunch of watercress washed and chopped
    * salt and ground pepper

   1. Beat the cheese with a wooden spoon and gradually add the milk until the mixture is smooth.
   2. Stir the onion garlic and watercress into the cheese.
   3. Leave for at least 2 hours in the fridge to allow the flavours to infuse. Season and serve with Joseph Banksvegetable chips.

Garlic Dip

    * l medium onion, skinned and finely chopped.
    * 1 small garlic clove, skinned and crushed.
    * 142ml or 5 fl.oz soured cream.

   1. Combine the onion with the crushed garlic and soured cream
   2. Serve with Joseph Banks vegetable chips.

Salsa Dip

    * Ripe tomatoes
    * l onion
    * garlic clove

   1. Finely chop tomatoes, onion and garlic clove, Combine the ingredients and chill in the fridge.
   2. Enjoy with Joseph Banks vegetable chips.

Article Source: http://www.articlealley.com/article_949018_26.html

Author: Keith Macgregro

Here’s a way too enjoy that all too delicious summer beverage without the guilt of the sugar. Cactus honey (agave nectar) makes it taste great ang gives you plenty of nutritional benefits.  

Frozen Cafe Mocha with Cactus Honey

2 Servings

Ingredients:

1 cup milk or unsweetened soy milk
1/3 cup Madhava’s Light Agave Nectar
2 tablespoons cocoa powder
1 tablespoon instant coffee
1 teaspoon vanilla extract
2 cups of ice

1. Add ingredients to a blender in order listed.

2. Blend on high until mixture is slushy.

3. Garnish with whipped cream (recipe follows) and/or chocolate syrup, if desired.

Hemp seed is very high in protein and can be added to a recipe or subsituted for meat and chicken products. A shelled hemp nut seed is 34.6% high quality protein. It is suitable for vegetarian and vegan diets. The following is an excellent veggie chili recipe from Manitoba Harvest.

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Veggie Hemp Nut Seed Chili

Makes: Enough for 6
Prep Time: 10 min.
Cook Time: 45 min.

Ingredients:

2 tsp. coconut oil
3/4 onion, chopped
1 clove garlic, minced
3 cups canned peeled tomatoes, chopped, with juice
1 cup Shelled Hemp Nut Seed
1/3 cup of water
3 Tbs. chili powder, more if desired
2 tsp. molasses
3/4 tsp. cumin
1/8 tsp. cayenne pepper
1/2 tsp. black pepper
1-1/2 cups canned kidney beans, rinsed and drained
1-1/2 cups canned black beans
1 jalapeno pepper (optional), diced

Directions:

Heat oil in a heavy saucepan over medium heat. Saute onion and garlic until softened. Stir in next 8 ingredients and bring to a boil.
Immediately reduce heat to medium low and simmer 15 minutes. Add beans and simmer another 20-30 minutes, adding water if chili becomes too thick. Stir jalapeno pepper into chili just before serving.

In recipes, use about 1/3 cup of Agave Nectar (cactus honey) for every 1 cup of sugar. For most recipes this rule works well.

When substituting this sweetener in recipes, reduce your liquid slightly, sometimes as much as 1/3 less. Reduce your oven temperature by 25 degrees.

As a food exchange, a one-teaspoon serving of agave nectar equals a “free food”.  Two servings or two teaspoons equals ½ carbohydrate exchange.

From the Manitoba Harvest newsletter:

Eat Hemp, Lose Weight
By Meghan Atkinson CN

In a time when 65% of adults and 15% of children and adolescents in the US are overweight or obese, North Americans have become the fattest people on earth, according to the Journal of Clinical Investigation (JCI). 

So what went wrong?  In addition to the obvious answer that North Americans are eating more and exercising less, many studies report a number of other factors: lack of essential fatty acids; lack of good quality protein (and/or the inability to efficiently break down protein into amino acids); toxins in the body; and an overall lack of certain vitamins, minerals, fiber, and/or phytonutrients.  

How does Hemp fit into the current obesity crisis?  This incredible, delicious superfood addresses ALL of the factors associated with obesity.

Good Fat: Hemp contains the essential fatty acids Omega-3, Omega-6, and the hard to find GLA, an Omega 6 “Superfat” and SDA, an Omega 3 “Superfat”.  All of these fats are a great source of sustained energy, and help to curb food cravings.  In addition, Omega-3 fatty acids have been shown to increase circulation, which increases metabolic rate, and thus the body burns more calories.

Complete Protein:  Hemp contains complete, high quality, easy-to-digest protein that facilitates repair and growth of lean body tissue.  This is important during exercise to prevent injury and build lean body tissue.  In addition, lean body tissue is more metabolically active than fat, and allows the body to burn more calories.  

Cleanses and Detoxifies:  The body stores toxins in fat cells so cleansing is critical for effective, long-term weight loss.  Hemp contains rich sources of soluble and insoluble fibers, which cleanse the colon and thereby helps to rid the body of toxins.  In addition, hemp contains chlorophyll, which mildly cleanses and purifies the blood.

Full Spectrum Nutrition: Often described as “nature’s perfect food”, aside from the good fats and complete, bioavailable protein, hemp contains fiber, antioxidants, vitamins, minerals and more.  As a result, when including hemp as a regular part of the diet, the body gets nourished, reducing food cravings and any tendency to overeat. 

Chinese Hemp Noodles
Yield: 4 servings

This is 1 of my 2 winning recipes in the Sept + Oct issue of VegNews Magazine!!

With noodles originally coming from China, I wanted to create a recipe with oriental flavors and noodles. This easy recipe has turned out to be one of our Raw Vegan favorites at home. And, it’s great to take to family and friend get-togethers as your dish to pass.

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Sauce:
3 tablespoons water
3tablespoons Manitoba Harvest Hemp Seed Oil
2 tablespoons organic, vegan red wine (or more!)
2 tablespoons miso
2 tablespoons Raw agave nectar
1 tablespoon fresh ginger, grated
2 teaspoons tamari, wheat-free
1/4cup Manitoba Harvest Shelled Hemp Seeds

�
Noodles Blend:
4-5 zucchini, peeled and spiralized into noodles*
1-2 red bell peppers, stemmed, seeded and minced
�
Place the noodles and the minced bell pepper(s) in a large bowl and toss. Blend all of the sauce ingredients together, except for the hemp seeds. Pour the sauce into a glass mason jar and stir in the hemp seeds. Just before serving, pour about 1/2 cup of the sauce over the noodles blend and toss to mix. Add more sauce if desired. Store any left over sauce in a glass mason jar and use as a dip for veggies or dressing for salad.
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* If you don’t have a spiralizer or turning slicer, then use a vegetable peeler and make fettuccinni-style noodles.

Variation: 

• Add 1/2 cup chopped cilantro or parsley to the noodles blend
• This sauce is scrumptious served as a dressing over chopped Swiss chard and cucumbers

Weight loss systems have become prolific on the internet for good reason. Until fairly recently it was difficult to talk about weight loss solutions other than with your own family or closest friends. Many of us did not even want to talk about our weight problems and unhealthy food habits because it was just too embarrassing.

When brave women such as Sarah Ferguson, Duchess of York stepped forward to discuss her battle with keeping off the weight, even though she stuck to a careful regimen of exercising and eating healthy foods, sighed a breath of relief in unison.

In 1997 the duchess became the spokesperson for Weight Watchers in the U.S. and surprised many of us by talking openly about being a member of the weight loss system since she was 19 years old. After many years of bad press and criticism in England was not a confident woman, despite her royal position and felt even worse that she had spent of her adult life on yo-yo diets.

Her new role in the highly respected weight loss system gave her the boost she needed to turn around her weight and health problems. She regained control over her personal life and finances. She became and inspiration and role model for so many of us that were ashamed to talk about our weight, our addiction junk food and sweets and our secret food binging.

Sarah Ferguson made it acceptable to talk openly in public about weight issues and to get the support we need with a weight loss system that works and a healthy food diet that gives us the nutrition we need but does not pack on the pounds.

“You better cut the pizza in four pieces because I’m not hungry enough to eat six.” - Yogi Berra

I use agave syrup in place of sugar or honey most of the time. It looks like honey with a bit more viscosity. It is a product of the agave plant from the southwestern regions. Being sweeter than honey or sugar, a recipe requires less, thus cutting back on the carbs. Diabetics and athletes love it because it has a low glycemic index and does not cause spikes in the blood sugar. The natives of the southwest say it removes “sludge” from the brain caused by contaminants such as food preservatives and coffee, causing one to be more cheery and intelligent. 

From the Madhava Honey agave page: “The raw agave juice is regularly harvested from living plants by Indian peoples native to central Mexico. To do so, they must slice off the top of the plant and hollow out its core. Then the plant is capped with a stone. The pineapple shaped agave plant secretes its nectar into the center of the plant, rather than into flowers like most plants do. It collects in the hollow center for several days, after which the milky white “juice” is removed by ladle, one plant at a time. In a way it is similar to tapping a tree for maple syrup collection.”

The following excerpt is from an article that originally appeared in Popular Science Magazine:

Agave juice was known to native Mexicans as “honey water.” Agave plants tend to be most familiar as the basis for tequila, although agave nectar is gaining ground in home kitchens as a wonderful alternative to traditional sweeteners. Agave nectar is made mainly from the juices extracted from the core of the agave plant, most often from blue agave, agave salimiana, agave americana and agave mapisaga. There are many other wild agaves that can also be utilized. The different species produce nectars of varying flavors. The juices are expressed from the core of the plants and then processed to produce the nectar. The juices destined to become light agave are filtered to produce a light neutral end product. After the juices are extracted, they are heated to break down the carbohydrates.

The main carbohydrate in agave juice is comprised of inulin-fructooligosaccharides, a complex form of fructose. There are two methods of processing, one using enzymes and one using hydrolysis, which are used to split the naturally occurring complex sugar in simple fructose and dextrose. Hydrolysis is commonly considered to be more efficient and to produce a more refined product. Once the juice has been processed, it is then reduced to a syrupy consistency. As with maple syrup, you can find a wide range of agave syrups on the market, ranging from a dark, almost molasses-like product to a light, simple syrup.

Since agave syrup is approximately 90 percent fructose, it is perceived to have a sweeter flavor than granulated sugar. Because it tastes sweeter you do not need to add as much to a recipe to obtain the same level of sweetness. This makes it an ideal product for people who are sugar-sensitive or watching calories but do not want to resort to artificial sweeteners to satisfy their sugar cravings. Most agave syrups available in the United States are organic, vegan, and kosher, making them appropriate to use for almost everyone.

Aside from the health benefits, from a culinary perspective, the main advantages of using agave nectar are that it has a light viscosity and a high level of solubility. This means that it is easily incorporated into other ingredients regardless of temperature. It is perfect for bar applications as it can be stirred into cold or warm drinks and homogenizes easily. Agave nectar is shelf-stable and does not need to be refrigerated after opening. It can be used as a substitute for cane syrup, maple syrup, or molasses in any old-fashioned recipes and as an inverted sugar for modern applications. Because agave syrup is more intensely sweet than most traditional sweeteners, when making substitutions it’s a good idea to reduce the volume by 25 percent and check the flavor before adding more. The light syrup provides a clean sweet taste that is useful for balancing recipes in both sweet and savory applications. The darker syrups lend their own intense flavors to dishes and can be seen as a chord of their own. We’ve listed a few sources for different varieties for you to explore. We love agave nectar and believe that once you begin using it you will find it an admirable addition to your pantry.

This is an excerpt from an article by Michele Thompson on SheKnows:

The newest sweet buzz in the health food realm is agave nectar, also called agave syrup. A natural sweetener similar to honey and derived from the plant that is used in making tequila, agave nectar can be used to sweeten both food and drink. This sweet syrup is an ideal alternative to sugar and offers health benefits — beyond being a natural sweetener — from weight loss to wound healing. Read on for more reasons to include agave in your diet.

What is agave?

According to Dr Ray Sahelian, bestselling author of Mind Boosters and The Stevia Cookbook, there are several hundred species of the agave plant. Agave has been cultivated for centuries, first by the Native American population and then in Europe, when agave plants were brought back by the Spaniards and Portugese in the 17th century. Agave is a succulent plant, related to the yucca and lily, that grows in the southern and western United States and in central and tropical South America. The agave plants have a large rosette of thick fleshy leaves, each ending generally in a sharp point. Each agave rosette grows slowly and flowers only once. When the agave is ready to flower, a tall stem grows from the center of the leaf rosette and produces a large number of short tubular flowers. After development of the fruit, the original plant dies, but shoots are frequently produced from the base of the stem which become new plants. Four major parts of the agave plant have culinary uses. The flowers are edible and can be tossed in salads. The leaves are rich in sap and can be eaten. The stalks can be roasted before they flower and exude a distinctive sweet molasses-like flavor. Sap that is used in tequila or as sweetener comes from the flower shoots.

Agave syrup is a low-glycemic sweetener…

What makes agave superior to sugar? Sugar is a processed sweetener that has no nutritive value, other than calories. And agave, as compared to other sweeteners, has a desirable low-glycemic index. This means that when consumed, it won’t cause a sharp rise or fall in blood sugar. Here is a list of sweeteners and corresponding glycemic values. The higher the value, the bigger the impact on blood sugar.

GLYCEMIC VALUES

• Organic Agave Nectar 27
• Fructose (fruit sugar) 32
• Lactose (milk sugar) 65
• Honey 83
• High fructose corn syrup 89
• Sucrose (sugar) 92
• Glucose 137
• Glucose tablets 146
• Maltodextrin 150
• Maltose 150

Source: BlueAgaveNectar.com

If you are diabetic and monitor your food exchanges, a one-teaspoon serving of agave nectar equals a “free food.”

Two servings or two teaspoons equals 1/2 carbohydrate exchange. Replace sugar with agave Take advantage of agave’s low glycemic impact by using it to replace the sugar in your diet. Like many natural sweeteners, you can seamlessly substitute agave nectar for sugar in most recipes. Use about 1/3 cup of agave nectar for every one cup of sugar called for in recipes. Reduce the liquid ingredients in recipes by one-third, since agave nectar is liquid (and sugar is dry). Reduce your oven temperature by 25 degrees. For recipes using agave, check out these savor-worthy recipes sweetened with agave.

Health benefits of agave nectar…

Agave contains saponins and fructans. According to Dr. Sahelian, saponins, which are found on quinoa and many plant roots, including ginseng, have anti-inflammatory and immune system-boosting properties, including antimicrobial capability. In fact, the Aztecs used agave syrup to treat wounds because of its antibacterial properties. Inulin is a type of fructan or fiber that has many health benefits. Studies suggest that inulin can be effective in weight loss because of its low impact on blood sugar and its ability to increase satiety and decrease appetite. Inulin is also associated with lowering cholesterol, reducing the risk of certain cancers, and increasing the absorption of nutrients, such as isoflavones, calcium and magnesium. Inulin can also be found in some varieties of yogurt. In addition, Dr Sahelian says fructans are not destroyed in the stomach and may be a delivery system for drugs to treat colon diseases such as ulcerative colitis, irritable bowel syndrome and Crohn’s disease.

Ever wonder why you get cravings for particular foods? Even if you have a food addiction, you have to take a look at the underlying reason. If youre craving sweets and carbs, maybe you’re not getting enough of something else in your diet, like iron for example, and your body is feeling wiped out.

Lately I’ve been having a craving for curry. Curry in itself is not a spice. It’s make from a combination of spices that generally include turmeric, cumin, coriander, ginger, chilli, cardamom, black pepper, cloves, fenugreek, and fennel.  A curry dish is frequently prepared with onions and garlic. So, out of curiosity, I just looked up the curative powers of each one of those elements and found this on the BBC UK website:Garlic (Allium sava)

“Garlic - The Egyptians made garlic beer to treat infections. Today we use it to lower cholesterol, as an antibiotic, to rid the body of excess mucus (the sulphur compounds in garlic break up mucus), and to stop platelets in blood from sticking together and creating blockages. Garlic has been used effectively against fungal, yeast, bacterial, and viral infections.Onion (Allium cepa)

Onions - Onions have been used medicinally since the beginning of time. They can be consumed for their antibiotic properties (they are in the same plant family, Allium, as garlic and have most of the same medicinal actions). They can also be cooked and applied to the chest as a poultice for lung congestion.Turmeric (Curcum longa)

Turmeric - Turmeric and several related species have been used in the Indian Ayurvedic medical system to strengthen and warm the whole body. Traditional uses include: digestive aid, analgesic (due to the action of turmeric’s main constituent, curcumin), antiseptic, expectorant and anti-inflammatory. This medicinal spice has also been studied for its anti-cancer properties.Cumin (Cuminum cyminum)

Cumin - The stems of this plant flavour many Vietnamese dishes and the strong-tasting seed is used in curry and Cajun seasoning. The seeds aid digestion and also relieve flatulence, colic and diarrhoea. The whole plant acts as a tonic and mild stimulant.Coriander (Coriandrum sativum)

Coriander - The root, seed and leaf have all been added to curries. This herb was used in ancient Egypt as an aphrodisiac and as a wine flavouring by the Greeks. It has also been used to ease migraines and for gastro-intestinal complaints. The essential oil of this plant has been used for everything from flavouring toothpaste to medicine.Ginger (Zingiber officinale)

Ginger - Ginger has an aromatic rhizome that is essential to almost any Asian dish. The shoots, leaves, and flowers are eaten raw in many dishes but the rhizome (root) is most commonly used. Ginger’s strongest medicinal action is to suppress nausea. It has been proven through clinical trials to be more effective than anti-nausea medications. Ginger has also been used to treat indigestion and flatulence and to reduce fever. The essential oil of this plant is a great pain reliever when applied topically.Chilli (Capsicum spp)

Cayenne - The hot constituent of cayenne is a substance called capsaicin. It has been used as a pain reliever for centuries as well as an aid to increase circulation. Cayenne is also surprisingly effective in the treatment of ulcers and even eye problems. Cayenne, when applied directly to a wound, will almost immediately stop bleeding. It is also suggested that the consumption of hot peppers stimulates the body to produce endorphins. Eating is supposed to be a pleasure, and this could certainly be a contributory factor to our enjoyment of a good curry.Cardamom (Elettaria cardamomum)

Cardamom - Used in Indian garam masala, Arab baharat, Ethiopian berbere and of course in curry dishes, cardamom not only lends a sweet flavour to these dishes, it also has the ability to stimulate digestion, and is given for fatigue and fever. The essential oil from the ripe fruits of the plant is used in liqueurs and perfumes.k\

Black Pepper - Stimulates gastric flow, acts as an anti-bacterial agent and helps relieve headaches and diarrhoea. Black pepper, when cooked, can actually be harmful in large amounts because it acts as an irritant to the gastro-intestinal system.loves (Syzygium aromaticum)

Cloves - Cloves have been used to keep fats from turning rancid and to preserve foods. They are used to flavour everything from pumpkin pie to chewing gum. Medicinally, cloves main action is that of an anodyne (topical pain reliever).Fenugreek (Trigonella foenum-graecum)

Fenugreek - This has been used to help relieve digestive cramps, menstrual pain and to reduce fevers. Fenugreek seeds have the unique ability to stimulate breast tissue to lactate (especially when used with blessed or milk thistle). It has also been used to increase breast size (look at the ingredients of most herbal breast enhancement products; it will almost always top the list).Fennel (Foeniculum vulgare)

Fennel - Fennel is used to allay hunger pain, ease indigestion and as a diuretic. Fennel along with anise is the main flavour in liquorice (liquorice the herb has almost no flavour aside from that of sweet dust).”