Everyday I’m Brusslin’

Bacon jalapeño brussel sprouts gratin_DSC9297BRUSSELS SPROUTS // vitamin c packed

Vitamin C is essential for normal growth and development. The nutrient keeps your immune system strong and helps maintain the health of your skin, teeth and gums.

Vitamin C protects your cells from damage as well, which can reduce your risk of heart disease and cancer.

A 1/2 cup serving of brussels sprouts contains 48.4 milligrams of vitamin c, which is about 50% of what men need each day and about 65% of what women need on a daily basis.


I am so happy to post the recipe for one of my most favorite side dishes. It is always a crowd-pleaser and my most favorite part — when someone asks for the recipe.

I am always looking to find ways to boost my immune system (since mine sucks!) instead of trying to repair it.

I am sure we all have our rituals to what we do when we feel a cold coming along. Mine used to be just simply pounding vitamin C chewables, orange juice and lots of water. But instead of pounding that vitamin C when it’s already too late, why not boost the immune system when you’re feeling fab? Why only help the body out when it’s under the weather?

Ever since I was diagnosed with Celiac disease I made it a passion to boost my immune system; I am extremely driven to never get sick again! The more research I have done, the more foods I am finding that have vitamin c in them!

A FEW TO NAME:

Bell peppers

Kale/Spinach

Broccoli

Kiwi Fruit

Berries

Tomatoes

Peas

When I am sick, I guarantee you I won’t be craving a bowl of brussels sprouts so that is why it is key to ingest these immune boosters when you’re feeling tip top!

The goal is to maintain my health, not repair it!

For those of you who want to stay on top of your immune system or just want a delicious recipe, here you go!

LEMON-Y BRUSSELS SPROUTS

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INGREDIENTS

brussels sprouts cut in halves

candied pecans

1 lemon

3 tbs grapeseed oil

3 cloves garlic

S + PP to taste

  1. Cut the bottoms off of the brussies and then cut in halves, place into saute pan
  2. Once all brussies are cut up, add oil and turn to medium heat
  3. Add your salt, pepper and garlic
  4. Once the brussies start turning to a light green and softening, turn the heat to low, add the juice of one lemon (zest, too if you’re feeling fancy) and the candied pecans. If you can’t find candied pecans, use regular pecans and add 1-2 tbs of brown sugar.
  5. Cook on low until you are ready to serve dinner
  6. Enjoy!

131 DAYS IMMUNE SYSTEM HEALTHY!

 

-C

If Looks Could Kale

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KALE // packed with vitamin c

Vitamin C is an important nutrient. It is a water-soluble antioxidant that serves many vital functions in the body’s cells. For example, it is necessary to synthesize collagen, the most abundant structural protein in the body.

Kale is much higher in vitamin c than most other vegetables, containing about 4.5 times much as spinach. The truth is kale is actually among the world’s best sources of vitamin c.

A cup of raw kale even contains MORE vitamin c than a whole orange!


The one time I will ever be grateful for a long delayed flight is because of this recipe right here!

I had purchased only so many magazines and had scored a sweet spot to sit and charge my work iPad, so obviously I was not getting up until my flight came…or extreme restlessness ensued. So, there I was reading my Martha Stewart Living Mag for the third time and my eye caught this very small blurb about an easy kale pesto recipe.

Kale is a staple in our house for 2 very simple reasons–Ryan is obsessed with Morgan’s Kale Salad and I love it in my smoothies, ergo, we keep it in the fridge on the reg. So, when this recipe came into my life after skimming over it time and time again, I knew it had to be made for the upcoming Meatless Monday.

There is nothing more exciting than reading a new recipe and realizing that all of it’s ingredients are staples in the house.

FOOD FOR THOUGHT:

Above it discusses how vitamin c is crucial to the body’s cells, it is necessary to synthesize collagen. Something that I am curious about when it comes to my own (genetically mutated) collagen, is mine being synthesized? Is the vitamin c intake truly benefiting towards the protection of my collagen? I ask this to myself often when healing my body with food because since my collagen is genetically mutated (Ehlers’s Danlos Syndrome) it cannot be altered back into a “normal” state. So, the question is, Am I eternally doomed and I will just deal with the natural degradation of my collagen or can I maintain it with diet? Time shall tell, won’t it?

Until then, let’s stuff our face with some really great food that will keep us alive and happy forever 😉

KALE PESTO PASTA

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INGREDIENTS

(feeds 2)

1-2 gloves of garlic

1/2 cup almonds toasted

1/4 cup Parmesan finely grated

10 oz kale (or any leafy green)

1/2 cup EVOO (I use grapeseed oil)

sprinkle of coarse salt (I use Celtic sea salt)

1 box of linguine pasta

1/4 cup crumbled goat cheese

cherry tomatoes

  1. In a food processor, pulse garlic and almonds until finely chopped.
  2. Add cheese and half of greens, pulse until combined.
  3. Add remaining greens, pulse to a paste.
  4. With the motor running, pour in the oil.
  5. Season with salt
  6. Top with goat cheese and tomatoes
  7. Enjoy!

119 DAYS IMMUNE SYSTEM HEALTHY

 

-C

Berry Awesome

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RASPBERRIES // work like magic on your wrinkles

Raspberries can actually be used as a natural face mask. They also protect the skin against the sun’s rays. The antioxidant powers of vitamin C effectively reduce the age spots and discoloration.

By filling in minor wrinkles, raspberries can help you restore your youthful appearance.

Raspberries can be made into great facial masks for glowing skin, you just need to mix 1 cup of plain yogurt and 2 cups of fresh raspberries, then blend the mixture until it becomes completely smooth. Apply to mixture to your entire face and keep it on for 15 minutes. Wash it off with tepid water.


Today’s snack is something I ate so much during MS150 training. There is no part (in my mind) about bread that is good for you but I feel the rest of this snack is! It’s quick, easy and packed with great nutrients to get you thru till your next meal.

Since I don’t absorb as well, I get hungry VERY frequently. With my job, I am popping from building to building all day long AKA working on the go and spending a lot of time in my car. My car truly has turned into a sample closet (I slang pharma drugs) and a pantry full of protein filled snacks to get me from meal to meal. Some would say it smells of rich cardboard boxes and almond butter…just kidding (or am I?)

I digress, this snack has been a frequent visitor in my car. It it the perfect mix of savory but tart and gives me the energy I need to survive until my next snack attack.

If you need a snack for the couch or on the go, try this messy and delicious Raspberry + Almond Butter Sandwich.

RASPBERRY + ALMOND BUTTER SANDWICH

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INGREDIENTS

2 slices of bread

fresh almond butter

raspberries

OPTIONAL

local honey

  1. Spread the fresh almond butter on both slices of bread
  2. Cut the raspberries in half or with your hands open up the raspberries so that they lie flat on top of the almond butter smothered bread
  3. Place the slices together making a sandwich and smash it together really mashing those raspberries
  4. Enjoy!

116 DAYS IMMUNE SYSTEM HEALTHY

-C

Mango Madness

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MANGOES // cure anemia + help in pregnancy

Mangoes are rich in iron, which makes them beneficial for people suffering from anemia.

A regular, moderate intake of mangoes can help eliminate anemia by increasing the red blood cell count in the body.

Mangoes are also very beneficial for pregnant women, since the iron requirements during pregnancy is extremely essential. Doctors often prescribe iron tablets during pregnancy but instead of supplementation, you can enjoy a healthy iron-rich diet by including mangoes into the mix!

The taste buds during pregnancy usually lose some of their sensitivity, so mangoes will definitely be a treat to your taste buds as well as your iron intake. Win-win!


No, I am not pregnant, but I do like posting info that can be helpful to anyone reading. If you are pregnant or planning on becoming pregnant, apparently iron intake is key. Not only pregnant, but if you are suffering from anemia.

With Celiac disease, anemia is very common since you are not absorbing nutrients properly, more specifically, B12, iron and folate.

I became besties with mangoes while training for the MS150 due to the fact that they help build lean muscle and maintain weight. Not only that but have you ever had one?? They are so so good and refreshing.

Today’s Nice Cream recipe I enjoyed the day after riding 100 miles, while in bed.  It was pure gold. I was able to eat it with a spoon and then when it became all melty I finished it with a straw…all while in bed. No Regrets.

From having friends and family members being pregnant, I hear how hard the first 12-15 weeks can be. Does this look like something that can be enjoyed while feeling like crap? If so, I hope this recipe with be saved and used when you are feeling ill or feeling AWESOME. Bright colored meals not only make me happy but my body, too!

Stray away from those over the counter supplements, more and more research shows that the ingredients aren’t honest. Sadly, these supplements are being sold from our most trusted retailers.

http://newyork.cbslocal.com/2015/02/03/vitamin-supplement-industry-under-fire-for-alleged-mislabeling-false-advertising/

Among tested store brand pills that allegedly came up bogus: ginseng, touted for medical endurance, was found to be little more than ground garlic and rice. Ginko biloba, promoted as a Chinese plant memory enhancer, was reportedly powdered radish and wheat; St. John’s wort: cheap houseplant fillers; Valerian root: powdered peas and beans.

“It is a largely unregulated industry and as a result, it is very difficult to feel confident that what you are taking is what you intend to be taking,” Dr. Kenneth Spaeth said.

Currently, supplements are exempt from the FDA’s strict approval process and essentially operate on the honor code.

Why ingest flavorless iron supplements for your nutrients when you can get the real deal from a delicious mango??

Start today with this Mango and Beet Nice Cream!

MANGO + BEET NICE CREAM

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INGREDIENTS

2 frozen bananas*

2 cups of frozen mangoes**

1 small beet, peeled and chopped

handful of strawberries, blueberries, raspberries

1/2 cup unsweetened almond milk

TOPPINGS OPTIONS

passion fruit

goji berries

mangoes

red berries

  1. Add all ingredients to a blender or food processor and blend until nice
  2. Top with desired fruits
  3. Enjoy with a spoon and finish with a straw!

Notes:

* Peel and cut up the bananas before freezing, your hands will thank you.

** Purchase the bagged frozen mangoes from grocery store for easy smoothie making. Have you ever tried cutting up a mango?? ugh.

107 DAYS IMMUNE SYSTEM HEALTHY!

-C

 

You GUAC My World

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AVOCADOS // people who eat them tend to be healthier

One study looked at the dietary habits and health of people who eat avocados. They analyzed data from 17,567 participants in the NHANES survey in the U.S.

Avocado consumers were found to be much healthier than people who didn’t eat avocados. They had much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.

People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the “good”) cholesterol.


For those of you who are close to me or read my blurbs know that I am trying to eat less meat for inflammation purposes. To get myself to lower my animal protein intake, we have started doing Meatless Mondays in hopes that I can get enough staple meals to have Meatless Wednesday’s, Fridays, etc. relying less and less on meat.

Don’t get me wrong, I love a nice bloody steak or a well-dressed chicken breast but the way I feel after I eat them just isn’t worth the frequent intake, nor the long-term effects it has on my body. I will not judge or preach to other meat-eating family members or friends since I do miss the stuff and realize the nutritional benefits. But, like I said, this is for my health and I am determined to feel like a normal, healthy, adventure-seeking individual.

For a recent Meatless Monday, I came up with a dish that became an instant classic. Not only because it was delicious, but it also could be stored in the freezer and enjoyed time and time again. I love a good comfort meal and this one really hit the spot.

If you feel like trying a fun, new weekly tradition, try Meatless Monday’s! You will be very surprised to find how filling these meatless meals can be!

 

VEGAN CHILI SMOTHERED SWEET POTATO

(Feeds 4)

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INGREDIENTS

4 sweet potatoes (1 per person)

1 cup uncooked quinoa

1 medium onion, peeled and diced

4 cloves of garlic, minced

1 chipotle chili in adobo sauce, chopped

1 can black beans, rinsed and drained

1 can dark red kidney beans, rinsed and drained

1 can light red kidney beans, rinsed and drained

2 cans tomato sauce

2 cans diced tomatoes or 5 roma tomatoes, diced

1 4oz can chopped green chilies

5 cups veg. stock

2 tbs chili powder

1 tbs ground cumin

1 tsp salt

1 tsp sugar

1/2 tsp black pepper

OPTIONAL TOPPINGS:

avocado, shredded cheese, crushed tortilla chips or Fritos, green onions, sour cream, salsa, etc.

  1. Add all ingredients (except the sweet potatoes) to a slow cooker and stir thoroughly to combine. Cook on HIGH for 3-4 hours or on LOW for 6-8 hours.
  2. Taste and season with additional Salt, PP or seasonings, if need be.
  3. When there are 1-2 hours left of slow cooking, wrap your sweet potatoes in foil and place in the oven on 425 until soft (between 1-2 hours)
  4. Serve immediately, garnish with extra toppings.
  5. Refrigerate in a sealed container for up to 3 days or freeze for up to 3 months.
  6. Enjoy!

105 days IMMUNE SYSTEM HEALTHY!!

-C