This is a great breakfast sandwich and snack. I often make this sandwich and cut it in small pieces for mid day snack. The best pear for this sandwich is Bartlett pear. You need a juicy one so it will add more moisture to the peanut spread.
A slice or two of sour dough or your favorite bread, to top your sandwich, or an open face sandwich. Chunky or smooth peanut butter, and very thin slices of pear over lapping each slice on the peanut butter spread. That is it😋 simple, healthy, yummy.👍
These little guys are so good for us, and with a little help can become everyone’s favorite vegetable. It is not a age thing, it just how you take the smell and the texture of these cute round cabbage looking vegetables.
A fall vegetable, Brussels sprouts are from the cabbage family and packed with nutrients. As I have learned from years of preparing them, I believe fresh ones taste much better than frozen ones. I use salt and cheese to sautéed them and serve them immediately or sautéed them with glazed balsamic vinegar.
Fresh Brussels sprouts
Rich in antioxidants High in fiber Packed with vitamin C & K Reduce inflammation Regulates blood sugar
Please watch my video on how to prepare and cook a delicious side dish with Brussels sprouts 💕
Natural Scents from flowers, herbs, vegetables, and fruits can help us to remember a moment in time, and can also help us to change the way we feel and think.
For me every time I peel a cucumber I can’t help, but to think Of summer days when my Mom would prepare a cucumber salad for us to enjoy with our lunch, just like the scent of ginger and molasses, will always remind me of Christmas cookies we bake every year for Santa.
Certain scents can also make us feel anxious, and restless, as some can help us to calm our thought, and help us to slow down and relax. To be aware of our surroundings, and change the way our emotions are altered simply by smelling an orange or relaxing in a bath with few drops of rose water is a wonderful way to claim and secure our happiness. Nature gives us its seasonal scents with the change in temperate and the seasonal vegetation. It is up to us to be aware and use the natural scents that can help with our physical and mental happiness.
Add Rose petals to your bath
For more on scents, and how to use them, please click on our YouTube channel link, and please subscribe, so we are aware that we share the same goal “wanting and loving a healthy happy life style”.
I am going to start by telling you the shocking truth that Butternut squash is not a vegetable. This orange beauty is a fruit and is packed with vitamins and minerals, and is low in calories.
So however you would like to prepare the squash, mashed to be used in casseroles, breads, muffins, and pies, roasted, or sautéed, you will enjoy the mild sweet nutty flavor, and all the wonderful nutrients.
How to prepare the butternut squash : preheat oven 400°
1- Wash, peel, and remove the seeds .
2- Cut in chunks.
3- In a large bowl add 2 Tsp of olive oil, 1 tsp of salt and pepper. 2 cloves of garlic minced.
3- Add squash chunks to the bowl and mix well.
4- Spread in a tray and roast for 20-30 minutes. Before removing sprinkle with 1 Tsp of brown sugar. 1 Tsp of cinnamon.
We usually think of our pantry as the place we store what we need for cooking on daily bases. I have come to realize these days, that my pantry should have everything I need to make meals for not just weeks but maybe months.
Believe me I don’t own a large pantry, so no room for a large varieties of food, but I have learned how to make meals that share the same basic ingredients. And with few more from the freezer, voila I have put together a nice meal.
To create a nice meal has always been important to me. I grew up in a household that eating healthy, and eating delicious meals took an entire day to prepare. Chopping vegetables, marinating the meat, making sauces, all were an important component of creating a delicious food, and setting a beautiful table.
So to keep stress out of my life I have grouped my basic pantry items in 4 categories:
1- cooking
2- baking
3- snacking
4- breakfast
Always store Salt, peppers, spices, cooking oils in large quantities since they are used in daily cooking. Canned sauces, and tomatoes, canned vegetables, soups, tuna, pickles, olives, and pastas are another must haves, with long expiration dates that are easy to buy for storing.
Take advantage of end of season sales for baking, canned vegetables, and pastas. And remember you can store most ingredients like butter, cooked pastas, cooked rice, and breads, for few weeks in your freezer.
For an entire list on “ Pantry Must Haves” please visit:
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To get a restful sleep we need to follow a ritual of eating the right food and creating a right atmosphere to fall sleep. It is achievable, and is easy to follow a healthy routine to get sleep and stay sleep without using any over the counter help.
What we eat, how we unwind, and where we sleep effects how fast we fall sleep and stay sleep.
Two hours before you tuck yourself under the covers snack on food that will help your brain to produce hormones that will relax your thoughts and calm your nervous system. A healthy balance of hormones are the key to a good night’s sleep. Serotonin and melatonin need to work in harmony to keep the body balanced.
How Serotonin and melatonin work in our body:
Serotonin is the energizing happy hormone that increases positivity and relaxation. It helps us get out of bed and look forward to our day.
Melatonin is produced after the dark. When the environment around us is turned to night time. Making it extremely important to start our sleep ritual by turning the lights low and keeping our bedroom windows covered with curtains, blocking any light from entering the room.
😴 Enjoy snacking on food that can help: (2hours before bed )
Bananas
Peanut butter on wheat
Cottage cheese
Oatmeal
Almonds
Dark chocolate
Warm milk
😴 Create a relaxing surroundings:
Using natural essentials oil:
Rose, vanilla, sandalwood, Jasmine scents can relax our thoughts, helping us feel sleepy.
Reading & Avoiding electronics :
Enjoying a good book can relax our mind.
Blocking natural light:
Helps the increase of melatonin levels, telling our body it is night time, time to relax.
To keep our body and mind healthy we need to sleep. Our body needs at least 7-8 hours of sleep for a healthy strong immune system and a bright mind.
For a detailed list on meals and ways of relaxing please use the link below for “ How to asleep better” video.
Who doesn’t like to snack? When taking a refuge at home from the summer heat, it is easy to wonder around the kitchen looking for snacks. I am fan of snacking, and I can spend hours creating cheese trays or snack trays. I mix the chips with the healthy nuts and berries, and balance the bland with salty and spicy. Healthy snacks is what I am all about. Being a vegetarian most of my life my family gets bored with my healthy collection of berries, and nuts, so I give them a break by making smoothies on hot summer afternoons.
With smoothies everything goes. What you add for sweetness is a major part of keeping it healthy. To make smoothies sweet I often add honey, maple syrup, nutella and peanut butter. To make the mix smooth for drinking I add vanilla or chocolate soy, orange juice, or milk. Some cinnamon, vanilla extract with few drops of lemon juice for extra flavor.
Stay cool, and fill the gaps with yummy snacks.😘
Smoothie recipe:
Two bananas
1/2 mango
1/2 cup raspberries
1/2 cup blueberries (or other berries)
Juice of 1/2 lemon
1cup OJ
1 Tsp Nutella
1Tsp of Honey for sweetness add as needed
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Best way to eat fruits & vegetables sometimes is to make a nice salad. I have found it to be easier to add flavor and excitement to our food and get our kids to eat more fresh and healthy food.
One summer fruit that I love to serve is watermelon. With 1200 varieties, it is sweet, juicy, full of nutrients, and easy to serve.
Thirst quenching watermelon has many benefits, with 92% water, drinkingits juice is an important way to keep our body hydrated.
Low in calories only 46 calories per cup, it is a great recovery beverage after a workout, and packedwith vitamins, that help with :
1- Lowering blood pressure
2- high in antioxidants – prevents celldamage
3- helps in preventingcancer
4- helps withinflammation
5- helps with muscle soreness
6- helps with healthy hair & skin
One of my favorite salads in summer is watermelon feta cheese salad. Served with mint, glaze balsamic vinegar, olive oil, is cool and refreshing and everyone’s favorite.
Watch the video on how I made this easy salad. Try it & enjoy it 👍😋🍉
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