Healthy & Easy Home Baked Vegetable Pizza

10 minutes
  • 4 large (100% whole grain) tortillas (I love Ezekiel sprouted wheat) or pitas
  • 2 cups pasta sauce, no salt added or low sodium
  • 1 garlic clove minced
  • 1/2 cup chopped shiitake mushrooms
  • 1/2 cup chopped red onion
  • 10 ounces frozen broccoli florets, thawed and finely chopped
  • 1/4 cup shredded nondairy mozzarella-type cheese * (optional)

Preheat the oven to 400 degrees (for super crisp). Place tortillas or pitas on two baking sheets and warm for 5-10 minutes. Once tortilla has started to slightly crisp on edges, remove from oven.Spoon on the pasta sauce and place the garlic on the crust first. Sprinkle evenly with the mushrooms, onion and broccoli. Add a light sprinkle of cheese. Bake for 30 minutes.

* Daiya brand is a good choice

How To Make Indian Vegetable Khichdi

This simple South Asian recipe is delicious, easy to cook and is easy to digest. This is a very good option if you want to cook something fast but do not have lot of options. The combination of herbs and spices will fill your kitchen with a wonderful fragrance, and reward your tongue with spiciness that isn’t overly hot.

Serves: 6 (makes 9 cups)


  • 3½ cups water
  • ¾ cup dry brown basmati rice
  • ¾ cup dry red lentils
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon red pepper flakes
  • ½ teaspoon turmeric powder
  • ¼ teaspoon ground cardamom seed
  • 1 teaspoon ground clove
  • 1 medium yellow onion, chopped (10 ounces/2 cups chopped)
  • ½ tablespoon minced garlic (2 large cloves)
  • 1 teaspoon freshly minced ginger
  • 3 cups water
  • 1 medium Yukon gold potato, diced into small cubes (8 ounces, about 1-1/4 cups)
  • 1 medium yam, diced into small cubes (8 ounces, about 1-1/2 cups)
  • 2 large ribs celery, diced (about 1 cup)
  • 1¼ cup green peas (thaw first if frozen)
  • 4 cups roughly chopped curly kale (about 3 large leaves)

1. In a large soup pot, stir together the water, rice, lentils, and spices (cumin, coriander, red pepper, turmeric, cardamom, clove). Bring to a boil. Reduce heat to low, cover, and cook for 45 minutes. While the rice and lentils are cooking, chop and prepare the remaining ingredients.
2. About 15 minutes before the rice and lentils are done cooking, place a large skillet or saucepan on high heat with 2 tablespoons of water. Once the water starts sizzling, add the chopped onion and sauté for 3 minutes (adding water as needed to prevent sticking). Add the garlic and ginger, and sauté for another 2 minutes, taking care not to burn the garlic, adding water as needed.
3. Add to the onions, garlic and ginger: 3 cups water, potatoes, yams, and celery, and return to a boil. Reduce heat to medium-low and cook covered for 7 minutes. Stir in the peas and kale and cook an additional 3 minutes (still covered). (The potatoes should now be tender.)
4. Add the onion-potato mixture to the pot of rice and lentils and stir well. Serve immediately.

Note: Instead of potatoes and yams, you can use beans, cauliflowers or carrots and if you want to replace brown rice, try Quinoa or Oats.

Vegan Mushroom and Green Peas Masala


• 2 tablespoons avocado oil or plain water
• 1 teaspoon cumin seeds
• 1 small red onion, grated (using the large side of the box grater)
• 2 cups of thickly sliced button mushrooms (about 8 oz.)
• 1/2 teaspoon powdered coriander
• 1/2 teaspoon powdered cumin
• 1/2 teaspoon red cayenne pepper
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup of green peas (I used frozen)
• Fresh cilantro to garnish


1. Heat the oil or plain water and add in the cumin seeds and wait until the seeds begin to sizzle.
2. Add in the grated onion and cook until the onion begins to turn softly golden.
3. Add in the the mushrooms and mix well.
4. Stir in a pinch of sea-salt (if needed), powdered coriander, cumin, red cayenne pepper and the black pepper with the green peas and mix well.
5. Cover and cook for five minutes.
6. Stir in the cilantro and serve.

Red Lentil Pumpkin Dal


• 1 cup red lentils
• 1 1/2 cup water
• 1 cup low sodium vegetable broth
• 2 tablespoons avocado or sesame oil
• 2 cloves garlic, minced
• 2 teaspoons garam masala
• 1 tablespoon curry powder
• 1/2 teaspoon cardamom
• 2 tablespoons tomato paste
• 1/2 cup pumpkin puree
• 1/3 cup coconut milk
• 1 teaspoon sea salt (optional)
• 1/4 cup fresh cilantro, minced

1. Rinse lentils to remove any debris. Place lentils, water, and broth in a stockpot over medium heat and bring to a boil. Reduce heat and simmer until cooked through, stirring occasionally. Lentils will break apart and get mushy as they cook.

2. Heat oil in a small skillet over medium-low heat. Add garlic and cook 30 seconds, until fragrant. Add spices and let them toast in the oil for 30 seconds.

3. Stir in tomato paste and pumpkin puree. Let mixture sit for a minute. Fold in coconut milk until combined and just heated through.

4. When lentils are cooked, add pumpkin mixture, salt, and cilantro Fold all ingredients together and let simmer for 5-10 minutes.

5. Serve alone or with quinoa or brown rice.

Tips On Making Healthy Food Choices At Restaurants

veganMany people think that when they begin eating nutrient rich, they can no longer eat out in restaurants or socialize, but that couldn’t be further from the truth! Not only are more and more nutrient-rich-friendly restaurants popping up, but nutrient-rich choices can be made most anywhere, by utilizing a little First-Class knowledge whenever you sit down to dine.

Our goal is to help you make a nutrient-rich lifestyle work in any situation because eating out and socializing are an important part of a well-rounded and balanced life, and because many joyous occasions are feted with food. Most of us are also living fast-paced lifestyles, working long hours and feeling like we don’t have time to cook meals at home on a regular basis. Knowing how to eat nutrient rich anywhere is the key to accomplishing your goals and gaining all 7 of the Success Results.

Your goal is to eat 90% or more plant-based, nutrient-rich foods. Remember that the more nutrient-rich plant foods on the plate, the less room there is for animal and highly refined foods. By filling up on the good stuff, you won’t have room or desire for the unhealthy stuff.

Some restaurant menus feature “diet,” “low fat,” “low-carb” and “gluten free” items, but you don’t need to pay attention to any of that. Instead, you are just going to apply your nutrient-rich knowledge about vegetables, fruits, beans, nuts, seeds and grains, and seek out the items that meet the nutrient-rich criteria


When you see a menu item that could be made healthier by asking for some modifications, don’t be afraid to ask! Most restaurants want to accommodate their patrons, so you’ll come back again and again. Here are some easy modifications you can request:
• A specific ingredient on the side of The plate, e.g., Salad dressing
• A specific ingredient omitted altogether, e.g. cheese on salad
• Vegetables steamed instead of sautéed in oil
• Brown rice instead of white rice
• A side salad instead of French fries
• Whole wheat bread instead of white bread


When it comes to dining out, all restaurants are not created equally—from a health perspective that is. The good news is that certain types of restaurants will always be health-friendly choices, and many of them are establishments you can find in both large cities and small towns. Ethnic cuisines tend to be great choices that will provide you with a lot of variety and diverse taste sensations.

Here are some of the tips on making healthy food choices at restaurants- Go Ahead Be Adventurous!


Some traditional Asian populations, such as the Okinawans of Japan and certain rural Chinese, are known for their health and longevity. This is no coincidence—these were the people who were consuming a heavily plant-based diet, and they simply did not get the heart disease, strokes, cancer and diabetes that are epidemic in America.

At Asian restaurants, white rice is everywhere. As you’ve learned by now, white rice is a refined food that has been stripped of its fiber and nutrients. But, the solution is simple: Just ask your server for brown rice instead—the vast majority of Asian restaurants will be able to accommodate you. We’re sure you know this by now, but it’s worth repeating—no fried rice! That would be like eating french fries, and we all know those aren’t healthy! On the plus side, most Asian restaurants also have a vegetarian section of the menu and this section can be quite long! We seriously doubt you’ll feel deprived as you try to choose between the vegetables and tofu, the vegetable curry and the vegetable Pad Thai!


Chinese restaurants typically have a bunch of good options to choose from, including vegetarian dumplings, vegetarian spring rolls, stir-fried or steamed vegetables, and vegetables with tofu. NOTE: Steamed vegetables are of course healthier than those than have been stir-fried, due to the oil, but you can decide whether the oil will be your 10% non-nutrient-rich portion of the meal. In that case you’ll just want to make sure the rest of your meal fits the 90% guideline.


At Japanese restaurants, you can start with an order of edamame, which is boiled soybeans. If you’re lucky, they’ll come in the pods and you’ll get to pop the beans out (its fun!). Edamame is also typically very salty, so ask them to hold the salt. If you like sushi, choose the vegetarian sushi, such as the California or cucumber rolls. Since sushi is served with white rice, it’s not exactly a health food, but it’ll offer some of the healthier options on the menu. Japanese restaurants also offer vegetable-only dishes. Some offer an option of brown rice too.


If you like Thai food, there are typically many vegetable-based dishes to choose from—curries, Pad Thai, tofu and more. Remember that brown rice is healthier than noodles.


At Korean restaurants, it’s also easy to get vegetable dishes. For example, Bi Bim Bap is a popular Korean dish that comes with chopped vegetables over rice in a sizzling hot stone pot—you can order it with tofu instead of meat. It also typically comes with an egg over top, but they’ll leave it off if you ask.


Vietnamese restaurants are known for their soups (pho)—and vegetarian options abound. They are also known for noodle dishes. Noodles are a refined food, but you can usually get brown rice instead. If you do decide to get noodles, make sure rest of your day is 90% or more nutrient rich, and you’ll be fine.


Indian cuisine is another wonderful option for eating nutrient rich. There are so many plant-based dishes to choose from! There are all kinds of curries, dishes made with vegetables and lentils or chickpeas, stir fries and more. The spices in Indian food make for an endless array of delectable taste sensations. The classic Indian bread is naan—if you can live without it, you’ll be better off. If you feel like Indian food isn’t the same without it, see if you can get whole wheat naan, or at the very least naan without butter. NOTE: Some Indian sauces are made with cream or ghee (clarified butter). We recommend that you ask your server which dishes come without dairy. You may think it doesn’t matter, but those sauces can be loaded with saturated fat and hundreds of calories—which, trust us, your body doesn’t want!


Ethiopian food is becoming more and more popular with restaurants popping up in many cities. The menus at Ethiopian restaurants are loaded with nutrient-rich options—including dishes made with collard greens, lentils and mixed vegetables. Like Indian food, Ethiopian cuisine makes heavy use of spices, creating dishes that tantalize the senses and delight the taste buds. Ethiopian bread is called injera, which has a spongy texture and comes in sheets. It’s made out of teff, which is an ancient and nutritious grain. In bread form, it has become somewhat refined, but not as much as white bread. Because injera is used as a scoop for the food, feel free to have some; just don’t make it the bulk of your meal.


Some of the classic foods of Mediterranean cuisine are pretty health friendly! Salads abound, as do plates of grilled vegetables. You can always order a hummus or baba ghanoush (eggplant dip) plate with veggies for dipping. Grape leaves are stuffed with rice and herbs, and tabbouleh is made with cracked wheat (bulgur), cucumber, tomatoes and chopped parsley, which goes great, stuffed in a whole wheat pita.


While Italian restaurants don’t necessarily top the list of nutrient-rich restaurants because of the heavy focus on pasta—which is not a health food—even there you can create a delicious meal for yourself. The antipasto plates come with vegetables—just ask your server to leave off the meats and cheeses. You should also have several salad options to choose from and be able to request grilled vegetables as well.

If Italian food means pasta to you, seek out restaurants that offer whole-wheat pasta and order the pasta primavera, a vegetable dish. For sauce, you want a simple marinara (tomato) sauce. You definitely want to avoid Alfredo sauce, which is a heavy, fat- and calorie-laden cheese sauce, as well as sauces with cream, sausage or prosciutto (Italian thin- slice ham).


There are certain regions of Mexico where the people are healthy and long-lived. Unlike the Mexican food we’ve become accustomed to; Mexican cuisine is not inherently about disease-promoting cheese! For many Mexicans, simple rice and beans is a staple of their diet, along with nopalitos (cactus), vegetables and fruits. At Mexican restaurants, look for tacos and burritos that are made with rice, beans, potatoes and vegetables and ask them to hold the cheese. (Refried beans can be made with lard—ask for whole or black beans. Corn tortillas are better for you than flour.

Are You Buying The Healthiest Bread In The Market?

First of all I would like to say:

Yes, I eat bread- I don’t want to live without it and you shouldn’t have to either.

Bread is a really hot topic and is targeted as the root of many health problems. Overall, bread gets a bad reputation because grains are not easy for your body to digest, can overwork your pancreatic enzymes, contain the anti-nutrient phytic acid and an abundance of dreaded gluten. Also, our wheat crops in this country have been through some serious genetic manipulation to make them profitable for the food industry and less healthy for us.

The main problem with wheat (unless you have a gluten sensitivity) is that we as a culture eat too much of it in general. Just take a look at the typical American diet – a bagel for breakfast, a sandwich for lunch and rolls or pasta for dinner. That’s a lot of grain in just one day. Even larger amounts would be consumed if we take into consideration common snacks like crackers and desserts like cookies. Additionally, commercially available grain-based products that line grocery store shelves and are served at restaurants are unhealthy. They are full of ingredients that are not food, like azodicarbonamide (the same chemical in yoga mats and shoe rubber), other chemical dough conditioners, added sugars, artificial flavorings or coloring and GMOs. Flour can be treated with any of the 60 different chemicals approved by the FDA before it ends up on store shelves – including chemical bleach! Also, the industrial processing destroys nutrients, such as Vitamin E and fiber. Remember, it only takes 4 ingredients to make bread – flour, yeast, water and salt, there’s really no need for all that other nonsense.

Here Are some Of The Health Wrecking Ingredients in Bread:

Dough Conditioners – these are unnecessary in traditional bread making and only make the process faster and cheaper for the food industry to make bread in big machinery. Many dough conditioners like azodicarbonamide (which is banned all over the world), DATEM, monoglycerides, diglycerides, sodium stearoyl lactylate are linked to health issues. Many dough conditioners start with manipulating fat – like soybean oil or corn oil, which is also most likely GMO. Nature’s Own, Arnold, Wonderbread, Martin’s, Sara Lee, and many other popular brands are guilty of using dough conditioners.

Preservatives – Bread is supposed to be fresh and eaten within a few days from baking unless frozen. If you see preservatives like calcium propionate, which is linked to ADHD, put the bread down and keep searching. Warning: Pepperidge Farm uses this ingredient to “retard spoilage.”

GMOs – Most commercially available breads contain one or many genetically modified ingredients like soy lecithin, soybean oil, corn oil, corn starch or soy flour. GMOs have not been tested long term on humans, however we know that the pesticides sprayed on them are absolutely toxic and considered to be poisonous. Some GMOs are created by inserting a toxic pesticide into the seed itself to make an insect’s stomach explode when they try to eat it.

Added sugar – This is where you really need to watch out. There’s nothing wrong with a little honey to bring out the sweetness in whole wheat bread, but most manufactures are using high fructose corn syrup, GMO sugar made from sugar beets, or some other artificial sweetener like “Sucralose” that are not the best forms of sugar and can pose health risks. Almost all commercially baked brands have some form of added sweetener – especially watch out for “light” breads, which often contain more added sugar like “Arnold Bakery Light.”

Artificial flavors and coloring – These ingredients are made from petroleum and are linked to several health issues like hyperactivity in children, allergies and asthma. They are easy to spot on the label because the FDA requires it. However, ingredients like “caramel coloring” can fool you into thinking this ingredient is a real food. Most industrial caramel coloring is created by heating ammonia and is considered a carcinogen when created this way. Martin’s potato rolls have Yellow #5 and Yellow #6, and Thomas’s English Muffins have caramel coloring.

Now before I share my top recommendations for the best (and healthiest) breads on the market – I should tell you the truth about how much bread I actually consume on a monthly basis. My diet consists of 90% plant based foods like fruits, vegetables, seeds, beans and nuts along with the occasional less than 10% meat or bread product. However, when I travel – I like to enjoy. My diet is about eating more plant-based nutrient rich foods and choosing the most nutritious choices whenever I can, but I do like to live a little and have my bread on occasion! At the grocery store, I buy the best of what is available for my body and here are the choices I feel good about buying.

There are many healthy bread options available – if you just know what to look for!

The Healthiest Breads On The Market

healthiest breads

Sprouted Grains – I love sprouted grains because they are technically vegetables. To sprout a grain, you just soak it until it begins to sprout into a little plant. These sprouts are then ground up to make bread. When you eat a grain that has been refined into flour, your body quickly metabolizes it like a sugar, which causes your insulin to spike. This can make you gain weight and contributes to diabetes and inflammation. For all of these reasons, I don’t buy bread that is primarily made from flours, especially “wheat flour” which is really just white refined flour. The sprouts are much more easily digested than starchy flour, and contain more vitamins, minerals and antioxidants than whole grains. Phytic acid is destroyed when the grain sprouts, so your body is able to absorb the nutrients in these grains – which makes them that much better for you!

My favorite sprouted grain bread is the classic – Ezekiel 4:9 Sprouted Grain Bread by Food for Life – it’s made up from six different organic sprouted grains and absolutely no flour! This combo of sprouted grains contains all 9 essential amino acids, which makes up a complete protein.

There are no preservatives in these breads, so I keep them in my freezer and take out portions as I need them. I also love the sesame seed bread, whole grain tortillas, corn tortillas and english muffins by Food for Life. Hands down – they are the healthiest breads on the market. They are available in most health food stores and some conventional stores in the freezer section.

Other good sprouted breads are Manna’s Sunseed bread and Dave’s Killer Bread Sprouted Wheat, which are both a healthy combo of organic sprouted wheat and seeds.

Ancient Grains (spelt, quinoa, amaranth, millet, sorghum) & Gluten-Free – Unlike wheat, these grains are called ancient because they haven’t changed for thousands of years. They are packed with nutrients and many of these grains can be used to make gluten-free bread. Just make sure that the bread you are buying is labeled as “gluten-free” if you are trying to avoid gluten – because not all ancient grains are gluten-free and they may be blended with wheat. Manna makes a good gluten-free bread with brown rice, sorghum, millet, amaranth, quinoa and chia seeds.

Please note, almost all gluten-free breads contain added sugar in the form of honey, molasses, agave nectar or evaporated cane juice.

Here’s A Quick List Of Healthier Breads:

Sprouted Grain Breads

• Ezekiel 4:9 Sprouted Grain Bread – Food for Life (all varieties – 7 grains, sesame, genesis, flax, cinnamon raisin, tortillas, muffins)
• Sunseed Bread – Manna
• Banana Walnut Hemp Bread – Manna
• Sprouted Multi-Grain Bread – Rudi’s (contains added sugar)
• Sprouted Wheat Bread – Dave’s Killer Bread (contains added sugar)
• Sprouted Wheat Multi-Grain Bread – Alvarado St. Bakery (contains added sugar)

Gluten-Free Breads

• Buckwheat Bread – Happy Camper’s (contains added sugar)
• Gluten-Free Rice Almond Bread – Food for Life (contains added sugar)
• Gluten-Free Exotic Black Rice Bread – Food for Life (contains added sugar)
• Gluten-Free Super Chia Bread – Nature’s Path (contains added sugar)
• Good Morning Millet Toaster Cakes – Ancient Grains Bakery (contains added sugar)
• Gluten-Free Deli Rye Style Bread – Canyon Bakehouse (contains added sugar)

Ancient Grain Breads

• Gluten-Free Ancient Grains Bread – Manna (contains added sugar)
• Spelt Ancient Grain Bread – Rudi’s (contains added sugar)
• Good Seed Spelt Bread – Dave’s Killer Bread (contains added sugar)

Last – but NOT LEAST – Remember to always choose bread that is made with real certified organic ingredients. The wheat that is used to make most bread is heavily sprayed with pesticides and by choosing certified organic products you will avoid exposure to GMOs.

Now, let’s go break some bread with our loved ones and share this article with them. Everyone deserves good bread without chemical additives that can wreck their health.

Top 15 Amazing Nutrient Rich Superfoods for Fall

Eating Mangoes and watermelons on the porch, going out for picnics, grilling and making sand castles with our little ones are the things which come to our mind when we talk about summer, but there is something about cooler weather and the arrival of fall that changes things.

We stop thinking about beach outings, and instead focus on which ski resorts may be opening early. It somehow seems easier to really get into work or school, instead of daydreaming about playing in the sun.

Now as the leaves turn colors and the temperature starts to drop, it’s time to break out your repertoire of fall foods. This is the season for apples, brussel sprouts, tangerines and pumpkins etc.. Thus, it is no surprise that we see more of these superfood products both at the market and local grocery stores.

So while we are settling into the new fall season, here are top 15 amazing nutrient rich superfoods for fall, that can not only nourish your body but also foster a sense of well-being




Long associated with the start of fall, apples imported from halfway around the world are now available year-round in the produce section of your local store. Fall is when you can pick them locally; seek out organic fruit, which can give you all the more reason to eat the skin without worrying about pesticide residue. Apple’s skins contain the antioxidant quercetin and the fruits themselves contain calcium, Vitamin C and folate.






The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached.  They are very good source of Vitamin C and copper. As a very good source of dietary fiber, pears might logically be expected to help protect us from development of type 2 diabetes (or DM2, which stands for “diabetes mellitus type 2) as well heart disease. Adequate intake of dietary fiber is a long-established factor in reducing our risk of both diseases, and in the case of pears, this benefit may be even more pronounced due to the helpful combination of both soluble and insoluble fiber in this fruit.







A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Rutabagas are members of the cabbage family known as “cruciferous vegetables”. These types of veggies (just like broccoli, cabbage, and Brussels sprouts) have got nutrition which may be cancer-fighting as well as great for your overall health.







With compounds that may help prevent cancer, tons of vitamin C, and phytonutrients that may even lower cholesterol levels, it’s kind of amazing how good cauliflower can be for you. You can even use it to make faux rice or mashed potatoes.This food is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus.






Its antioxidants help reduce inflammation and improve symptoms of asthma in addition to arthritis.Squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other Cucurbitaceae members, this too is one of the low-calorie vegetables, which provides just 45 calories per 100 g. It contains no saturated fats or cholesterol; however, is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetables that often recommended by dieticians in the cholesterol controlling and weight reduction programs.





The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.




Sweet potato is rich source of anti-oxidants, vitamins (richest source of vitamin-A), minerals, and dietary fiber that are essential for optimal health.Sweet potato provides a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.





As an excellent source of vitamin K and a good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA), turnip greens provide us with two hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response, and ALA is the building block for several of the body’s most widely-used families of anti-inflammatory messaging molecules. While glucobrassicin (a glucosinolate found in many cruciferous vegetables, and the precursor for the anti-inflammatory molecule indole-3-carbinol) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide important anti-inflammatory benefits and are the subject of current research.






Kiwi fruit is a delicious fruit that contains flavonoids, minerals and vital vitamins such as vitamin C. This sweet fruit tastes like a combination of pineapple, banana and strawberry. Named after the flightless brown bird kiwi, the fruit is a delight to the taste buds and is loved by all.Use this sweet fruit to add a tropical flavor to your recipes. It’s great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make a tangy chutney.




One of the oldest known fruits, found in writings and artifacts of many cultures and religions, the pomegranate (punica granatum) is an original native of Persia. This nutrient rich superfood, antioxidant rich fruit has been revered as a symbol of health, fertility and eternal life. Pomegranate seeds are full of B vitamins, potassium, and folic acid. They’re also a great vegan source of iron. If eating the fruit isn’t your thing and you don’t mind giving up the beneficial fiber from pomegranate seeds, you can also drink pomegranate juice to get some of the same health benefits. One study found that pomegranate juice was better than grape juice or red wine when it came to protecting your body from harmful free radicals and at preventing high blood pressure.




The tangerine is a type of mandarin orange that is usually available from November through April. They are slightly smaller than oranges and are characterized by their bright orange color and defined segments. While oranges sometimes need to be peeled with a knife, tangerines can be peeled and segmented easily by hand. Tangerines are rich in vitamin C, which is good for your immunity. Vitamin C works to boost your immunity by acting as an antioxidant that protects your cells from the damage caused by free radicals. Free radicals are highly reactive atoms that are produced when the substances in your body react with each other.This process is called oxidation, and the free radicals that oxidation produces can trigger cell death. Vitamin C’s antioxidant power comes from its ability to scavenge free radicals and disarm their propensity for damage.





Dates are a good source of protein, dietary fiber and are rich in vitamin A, B1, B2, B3, B5.and Vitamin C. The fiber supplied by a few grams of this fruit is one of the best known health benefits of dates. The Vitamin A in dates is known to have antioxidant properties and is important for good vision. Vitamin A is also necessary to maintain healthy and glowing skin. Dates are very helpful in guarding against night blindness problems and this is one of best known health benefits of dates. Vitamin A found in dates is approx 149 IU per 100 gram of the fruit.Consumption of fruits rich in vitamin A is known to provide resistance against lung and oral cavity cancers. For a healthy living, the American Cancer Society recommends intake of 20-35 grams of dietary fiber per day supplied through dates.



grapefruit 1

Rich in the Nutritional Powerhouse Vitamin C. Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system.Tart and tangy with an underlying sweetness, grapefruit has a juiciness that rivals that of the ever popular orange and sparkles with many of the same health promoting benefits. Although available throughout the year, they are in season and at their best from winter through early spring. Grapefruit contains pectin, a form of soluble fiber that has been shown in animal studies to slow down the progression of atherosclerosis. In one study, animals fed a high-cholesterol diet plus grapefruit pectin had 24% narrowing of their arteries, while animals fed the high-cholesterol diet without grapefruit pectin had 45% narrowing.Both blond and red grapefruit can reduce blood levels of LDL (“bad”) cholesterol, and red grapefruit lowers triglycerides as well, shows a study published in the Journal of Agricultural and Food Chemistry.




Parsnips may seem like an exotic vegetable that is unfamiliar to many, but what they have to offer your diet is twofold: Their fiber content will make you feel full and their sweet taste will help alleviate hunger pangs, allowing you to faithfully stick to your true course toward weight-loss. Parsnips shine as a fiber source. They’re high in soluble fiber, the type that helps lower cholesterol and keep blood sugar on an even keel. They’re a surprising source of folic acid, that B vitamin women planning a family need to help reduce the risk of certain disabling birth defects. Folic acid also plays a role in reducing heart disease and may help prevent dementia and osteoporosis bone fractures. And potassium, an aid to blood pressure, is present in ample quantities. Unlike their carrot cousins, however, parsnips lack beta-carotene.

And our last but not the least contender in this list is ….





Brussels sprouts are an important dietary source of many vitamin antioxidants, including vitamins C, E, and A (in the form of beta-carotene). The antioxidant mineral manganese is also provided by Brussels sprouts.They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, molybdenum, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.





Best Plant-Based Foods For Bones

Dairy products are held in high esteem in America. Most people recognize a diet without diary as unhealthy. Without dairy foods, how could we obtain sufficient calcium for our bones?

Here are the best plant-based foods for bones: Green vegetables, beans, tofu, sesame seeds and even oranges contain lots of usable calcium, without the problems associated with dairy. Keep in mind, you retain the calcium better and just do not need as much when you do not consume a diet heavy with animal products and sodium, sugar and caffeine.

Many green vegetables have calcium absorption rates of over 50 percent, compared with about 32 percent for milk. Additionally, since animal protein induces calcium excretion in the urine, compared to dairy, the calcium retention from vegetables is higher. All green vegetables are high in calcium. The American,” chicken and pasta” diet-style is significantly low in calcium, so adding dairy as a calcium source to this nutrient poor diet makes superficial sense, it certainly is better than no calcium in the diet. However, it is much more than just calcium that is missing.


The only reason cow’s milk is considered such an important source of calcium is because the American diet is centered on animal foods, refined grains and sugar, all of which are devoid of calcium. Any healthy diet containing a reasonable amount of unrefined plant foods will have sufficient calcium, without needing to include milk. Fruits and vegetables strengthen bones. Researchers found that those who eat the most fruits and vegetables have denser bones. These researchers concluded that fruits and vegetables are not only rich in potassium, magnesium, calcium and other nutrients essential for bone health, but, because they are alkaline, not acid-producing, they do not induce urinary calcium loss. Green vegetables, in particular have a powerful effect on reducing hip fractures, for they are not only rich in calcium, but other nutrients, such as Vitamin K, which is crucial for bone health.

If you chose to consume dairy, use only the fat free dairy products and minimize your intake to small amounts. Remember the 90% rule; eat 90% nutrient rich whole plant foods. Dairy may be a part of that 10%, however, it is not essential for good health and carries potential health risks, especially products containing dairy fat; such as butter and cheese.

Superfoods for Better Immunity and Slow Down Aging

Anti-Aging-Super-FoodNo special diet can make you younger or stop you from aging. We all know we have to age one day, but how and what we eat makes a huge difference in how healthy we are going to be on the journey, and how long it will take. But there is a crop of food and herbs that medical experts believe can improve vitality and extend life. These foods that are nutrient rich superfood, in conjunction with living a healthy lifestyle, can delay or ward off age-related aches, pains and diseases.

But if you still eat fast food regularly, adding a berry or few leaves of spinach to your diet won’t make much difference. Along with a plant-based nutrient rich superfood eating style, we recommend avoiding foods that accelerate the downside of aging, including sugar, salt, oil and saturated fats.

Experts agree that it’s never too late to eat to ward off the diseases associated with aging. Begin taking baby steps, slowly replacing age-accelerating nutrient poor foods with those that slow down aging and fight disease. The way you eat is the foundation for better health, a longer lifespan. Nutrient rich Superfoods have the power to heal and change lives at any time in our lives. And that’s why we recommend a 90-10 balance, with the bulk being nutrient rich superfoods and the remaining “anything you want to eat.” The reason being few of us can eat right all the time, but if you eat right most of the time, you will have an edge, protecting your heart, brain, eyes and joints against the diseases associated with aging.

Said that won’t adding superfoods to your life be worth it, because who doesn’t want to look younger. Just consider the size of the U.S. market for anti-aging products — a whopping $80 billion. But now you can find your way to a younger, healthier you just by visiting the grocery store. What’s even better? You can get a double anti-aging dose by enjoying these powerful superfood pairs below. Here are some of superfood combos for Better immunity and slow down aging.Have your own ideas? Let us know in comments

Fresh vegetable

COMBINATION: Red Bell Peppers and Black Beans

PROVIDES: Better Immunity

They look good at the veggie market and are expensive. But here’s a good reason to buy them. You’ll absorb more immune-boosting plant iron by adding in some red bell peppers on your plate. Iron in black beans is hard for the body to absorb, however, adding a dose of Vitamin C-rich produce like red peppers converts the iron into a type that’s easier for the body to use. Red peppers are also heavily laced with pesticides so opt for either green house or organic peppers.

DO IT RIGHT: There are great recipes online that show you how to mix your beans with red bell peppers and make the meal a tasty one too.


COMBINATION: Broccoli and Tomatoes

PROVIDES: Protection against cancer

Both are individually known to have cancer-fighting properties, but research has shown that together they are the Hulk of cancer fighting foods. Scientists found consuming tomato and broccoli at the same time was more effective at slowing the growth of cancerous prostate tumors than eating either vegetable alone.

DO IT RIGHT: Have one-and-a-half cups of broccoli along with two and-a-half cups of fresh tomato.


COMBINATION: Garlic and Onions

PROVIDES: Full-body protection

Both these veggies contain a number of organosulfur compounds and heart-healthy plant chemicals that help keep arteries free of plaque. Some of these compounds have even been studied for their power to detoxify carcinogens in the body.

DO IT RIGHT: Most Indian cooking combines the two, however if you are in the mood for something else, the combination works well for soups and sauces.


COMBINATION: Pink Grapefruit and Avocado

PROVIDES: Cell protection

Grapefruits are great on their own: They’re rich in lycopene, an antioxidant that’s been shown to reduce inflammation and prevent cell damage. But when you pair grapefruit with avocado, the avocado’s healthy fats actually help increase lycopene absorption, making it more available for your body to use.

DO IT RIGHT; Try eating the grapefruit and avocado combo 1-2 times a week, using about half of each. Incorporate them into your meals by cooking citrus-glazed shrimp tacos with avocado and grapefruit for a zesty, creamy treat, or simply toss them together in a salad.


COMBINATION: Kiwi and green leafy vegetables

PROVIDES: Neutralizes free radicals.

Try green leafy vegetables to hydrate your skin and help diminish wrinkles. And kiwi is good because it neutralizes free radicals associated with cancer and heart disease. It also boasts more potassium than a banana and more vitamin C than an orange, meaning kiwi is also good for your skin.


COMBINATION: Carrots and broccoli


Just a one cup of broccoli a day can make you feel energized while also boosting your immune system. Why? Because broccoli contains more than 2/3 of the daily recommended dose of vitamin C. For their part, carrots may protect against skin cancer while also packing a lot of beta-carotene, which not only helps with skin-cell renewal, but acts as a powerful antioxidant. Antioxidants are great for getting rid of free radicals that can make your skin age faster.


COMBINATION: Green Tea and Black Pepper

PROVIDES: A slimmer waistline

Forget crash dieting. After your next meal sip a cup of green tea with a little black pepper thrown in. The combination boosts the absorption of EGCG, a key antioxidant in tea tied to calorie burning, by 130 percent. Experts say the compounds in green tea can affect the hormones that regulate hunger and fullness.

DO IT RIGHT: Studies say as little as a half-teaspoon of black pepper can increase the absorption of tea’s beneficial compounds.




3 Day Ultimate Cleanse for Busy People

Do you ever feel like your body just needs a quick reset?


Perhaps you are a little more tired than usual. Perhaps you’ve been working too much and not exercising enough.  Perhaps you’ve been eating a little more than usual or eating things that just don’t jive with your body.

Whatever it is, you are just a bit “off” and need something to jumpstart your body. Then try our 3 day Ultimate Cleanse which is totally prefect for you if you are looking to reset your body in your busy schedule.

No Fuss, No Mess,Short and Easy to fit into your crazy busy day, our signature products not only give you more than 5 to 10 servings of fruits and vegetables but boosts body function, increasing energy while making you look and feel lighter and brighter. It’s a  good introduction to juice cleansing if you are interested only minus  the juicer.

With these drinks, you will be immediately absorbing nutrients at the highest levels, without the need for any kind of cutting, peeling, preparation or juicing (saving vital energy for recovery) and your body will get a nutrient infusion from a large variety of veggies, greens, fruits, berries and seeds, for a satisfying meal. This vast nutrient profile will make all of the difference for you, during this phase.

When you meet your nutrient needs, in a comprehensive way, using low-calorie, micronutrient-rich Superfood Drinks, like Living Feast, which still include fiber, your body will detoxify, eliminate waste, and rapidly lose weight by utilizing fat (stored energy) for fuel.

To accomplish healthy detoxification and weight loss, we suggest that you enjoy 2-4 Superfood Drinks, per day, for a minimum of 3 days, or more if you choose, and then start using the most flexible lifestyle-designed nutrition plan there is from day 4 forward.

The best part with the 3-Day cleanse is YOU WON’T BE HUNGRY!! You can drink as much as you need to with only one condition:

Only eat when you are hungry

TIP:  you won’t feel stuffed or bloated after drinking “eating” them.  Rather, you will feel full, satisfied and energetic. Don’t forget, feeling “full” on healthy superfood is a much “lighter full” than “full” on not so nutrient poor foods which is more like a “sluggish need to sleep and relax NOW” kinda full. Just saying 😉

Isn’t that great news!  It’s only for 3 Day, you won’t be hungry, and you will be left feeling clean, refreshed and energized.


Instructions: Consume 3 -4 Superfood Drinks, at any increment that works for you, over a 24period,for 3 days.

  • Fill your blender bottle (typically 20 oz.) with approximately 16 oz. of water or coconut water
  • Then add 1-2 scoops of Living Feast, with or without an added scoop of Living Barley Greens, which will expand the nutrient/amino acid profile and add additional calories.
  • Drink this over the course of 5-20 minutes, or so, and then focus on your goals, and don’t eat again for at least 3-4 hours. (Note: Just like when you eat a meal, don’t drink too fast, and also don’t “sip” your Superfood Drink, over a long time period of time, or it will slow down fat loss, like “snacking” does.
If you still want to juice that’s fine; here is a schedule for the 3 day Ultimate Cleanse

chart for cleanse


Click here for Green Juice Recipe

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or try the Cleansing Green Smoothie

green smoothie


Green smoothie (i.e. smoothies with only a little fruit or no fruit at all) will leave your body feeling refreshed, clean and energized – more so than any fruit based smoothie. Don’t get me wrong, I love fruit based smoothies (as you know from my gazillion recipes), but there’s something especially wonderful about the cleansing and refreshing effect of true green smoothies.

This smoothie is chocked full of nutrients and is an excellent source of Vitamins A & C, it’s high in fiber, great source of iron and calcium. The best part is that both cilantro and parsley are great cleaners.  Parsley cleans the blood and gives you fresh breath and the high levels of chlorophyll helps cleanse your entire system. Cilantro binds with toxins and helps eliminate them from the body. So you are in good cleansing hands with this Smoothie 😉



Makes approx. 2 liters

4 cups coconut water (or filtered water if you have no coconut water)

1/2 bunch parsley

1 bunch cilantro

1 lemon, peel/rind removed

1 apple, cored and chopped

1/2 bunch romaine

Add all ingredients to the blender in the order listed. Blend on low speed and gradually increase speed. Blend on high until smooth and frothy.