Happy happy Friday!!

Happy Friday Friends and Loyal Followers!  

  

Sorry for the delay, it has been a crazy few weeks.  In fact, so crazy I had to come up with a MORNING ENERGY SMOOTHIE, just to keep me going!  Plus its pinkish and purple in honour of OCTOBER being BREAST CANCER AWARENESS MONTH!

.................

  Very Berry Morning Smoothie Deliciousness

 What you will need:

  

 

 ½ c. frozen organic berries (blueberries, raspberries, etc)

1-2 c fresh berries

½ tsp dehydrated bee pollen (vitality, energy and health)

1-2 tsp freshly ground flax seeds

5-10 walnuts (almonds)

1 tsp organic coconut oil

2-3 oz liquid to blend (coconut milk, almond milk, water)

1 tbsp of whole fat yogurt (optional

Whey protein powder (optional-great for meal replacement)

 

Throw everything into your Vitamix or blender and add enough liquid, to enable contents to blend smoothly!  This yields one 1 smoothie or 2 small smoothies. Enjoy xo

....................

In honour of  BREAST CANCER AWARENESS MONTH, here are some great foods to help prevention and stay strong and healthy!

Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale contain many anti-cancer substances, such as isothiocyanates.

Tomatoes: Lycopene is a very strong anti-oxidant, which may prevent various types of cancer.  Aim for at least 3 servings/week.

Berries: Especially blueberries, which deliver a high concentration of antioxidants that help prevent cell damage that occurs naturally with age. Slowing age-related cell damage helps prevents cancer and other diseases.

Onion family: This includes- garlic, leeks, scallions and shallots, will deliver multiple compounds shown to have anti-cancer qualities.

Eating with Colour: Adding servings of red, yellow, orange, white or purple vegetables to the usual greens maximizes a person's chance of getting all the micronutrients that could potentially help fight off cancer.

...............

Happy Friday Everyone and I'll be back to Blog Soon! 

 Also any nutrition questions or consultation appointments are welcomed at foodie.bies.1980@gmail.com!  Would love to hear from you!  

 

 

Happy Canadian Thanksgiving!!

Gobble gobble! 

That's right, it is almost Canadian Thanksgiving!! 

 
I love to include a beautiful and nutritious soup to my Thanksgiving Menu and this year I'm PUMPKIN crazy!  I've developed an easy and delicious soup - for all of you to try.  If by chance you're unable to get your hands on a PUMPKIN, feel free to use butternut squash instead!

Spiced PUMPKIN Soup

What you'll need:

 

1 small pumpkin (peeled, seeded and cut into 1”cubes) ½ chili pepper (chopped) 3 carrots (organic, chopped) 2 small onions (chopped) 1 tsp- cayenne (opt.), cumin, fenugreek seeds & turmeric 2 tbsp extra virgin olive oil 5-6 c. chicken/vegetable stock 100 ml evap. milk or fresh cream

 

 

Directions:

 

Sweat onions and carrots for 6 mins in EVOO.  Add cubes PUMPKIN and sauté for 15 minutes.  Add spices, cover w/ stock, roughly 1” over ingredients and bring to a boil.  Cover partially, reduce heat and simmer for 45 minutes.  Puree with immersion blender (or food processor).

Finish your lovely PUMPKIN soup with PUMPKIN seed oil and roasted seeds OR yogurt and green onions. 

 

Bon Appetite xoxo

 

 

Health Properties of Pumpkin:

 

Fiber: 1/2 cup serving of pumpkin contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss.

Vitamin C: boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels.

Vitamin E: promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer's disease and certain cancers.

Have a safe and happy holiday!