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HealthProducts2 Feb. 2016 NewsLetter
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The forgotten vitamin that could reduce your chances of breast cancer
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How well do you know your vitamins and their benefits?
Here, NaturalCures’ expert, Diane Elms D.H.M.H.S., CCI, CCII, homeopath and specialist in Drugless Cancer Care, shares her knowledge. . .
Vitamin A is the often forgotten anti oxidant, yet it is so important, especially for women’s breast health. I bet most of you could tell me what the benefits of Vitamin C are? Probably the same amount of readers could list off the benefits of Vitamin E as an antioxidant. Now I am only guessing but probably very few would be able to list off the benefits of Vitamin A or what foods have the highest amount of Vitamin A in them. That is OK because after this article you will know.
When I studied iridology, I was fortunate to study the Bernard Jenson style as well as the international style of iridology. Bernard Jenson had his PhD, was a doctor of chiropractic and a master nutritionist. On the back of my iridology chart of the iris of the eye there is a nutritional chart listing the parts of the body and then the vitamins, minerals and herbs that are good for that part of the body. Under mammary gland, commonly known as the breast, it lists 2 vitamins. You guessed it, Vitamin A as well as Vitamin B1.
Give your body what it needs to heal itself
Often during a consultation I will note a specific reddish, brown marker in the breast area. That specific reddish, brown colour can represent a Vitamin A deficiency.
As a natural health care practitioner, I believe if you give your body what your body needs and help eliminate what your body can’t use, your body will then have the ability to heal itself. Pretty strong statement but it is true. We do not command our bodies to heal a wound if we cut ourselves. The body does it all by itself. I am always in awe when I think of a pregnancy. How our body knows when it is time to open the cervix and even when it is time to push the baby out. Our body gives us all sorts of signals as to what it needs. Our job is to listen and then take action.
With that stated, it only makes sense to understand good breast health requires the right anti oxidant and that is Vitamin A.
I know there is a lot of talk about taking Vitamin A for eye sight which is true but it is also beneficial for hair, nails and skin. In my opinion it is critical for breast health.
10,000 units a day
You can obtain Vitamin A in a variety of foods starting with sweet potatoes. The orange and bright yellow foods are higher in Vitamin A such as cantaloupe, apricots, paprika, carrots and butternut squash. As well dark leafy green vegetables and some herbs are good sources of Vitamin A. You need 10,000 units of Vitamin A for a daily dose. Here is an example, 100 grams of carrots provide about 16,000 units of Vitamin A.
As well we still need to take Vitamin C 3000 units daily and Vitamin E 400 units daily. I like to get my vitamin E from almond milk.
This was sourced from the NaturalCures.com website
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If you’ve never heard of Turmeric Milk, you’re in for a treat. Turmeric Milk is a favorite night time drink, with some people as popular, or more so than hot tea. This drink is not only completely comforting, relaxing, and soothing at night, but extremely nutritious. Turmeric contains loads of nutrients especially antioxidants and anti-inflammatory compounds which make this a win-win in my book. Another benefit, it simply tastes delicious! Turmeric has a warm, slightly spicy, bold, and earthy flavor and when mixed with a hint of sweetness makes this the new night-cap beverage.
TURMERIC: THE QUEEN SPICE.
Most of us here in the Western culture (US) have some story of a mother, parent, grandmother, etc. who have told us to drink warm milk before bedtime because it’ll help us sleep. The theory behind that originated due to the tryptophane content in milk (same with the turkey theory, which is false, it’s simply because we eat way too much and our energy rushes to our digestive tracts to digest that load of food, not because of some amino acid-end rant). Honestly, I can’t show any research that supports this theory, but we’ll go ahead and chalk it up as it’s simply comforting.
Anything warm in the evening hours provides soothing effects on our digestion and almost instantaneously relaxes us.
Most traditional recipes will use whole cows milk, but I choose a different option that’s a little more friendly to our bodies and digestion, especially those suffering from digestive issues or intolerances to dairy. Traditionally Turmeric Milk comes from many Ayurvedic practices and medicine in Indian cultures. Turmeric is nothing new to Eastern cultures, in fact it’s been known as a “healing spice” used to help anything from sore throats, colds, flus, stomach aches to wound healing, abrasions/skin issues due to it’s antibacterial and antimicrobial properties.
Why turmeric rocks?
Turmeric has powerful medicinal properties due to it's high amounts of nutrients, antioxidants, anti-inflammaroty compounds, and phytonutrients that have been studied in depth especially for cancer prevention.
The attention should be on curcumin. Curcumin is the main component found in turmeric that is responsible for the medicinal benefits/properties. Turmeric and curcumin have been used in studies: improving IBD (Inflammatory Bowel Disease), Crohn's disease, immune health, rheumatoid arthritis, cystic fibrosis, cancer prevention/inhibits cancer cell growth, prevention of colon cancer pancreatic cancer/tumor growth, prevention of prostate cancer (when teamed up with cauliflower, reduce risk of childhood leukemia, improve liver function, diabetes, cardiovascular benefits/protection, cholesterol, wound healing and Alzheimer's.
Amazing and simple health benefit to use.
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I have had several people this past month asking for information on Erectile Dysfuntion. So here is a little bit on that.
Impotence, also known as erectile dysfunction, is a condition in which men are unable to achieve or sustain an erection. Although impotence is often viewed as a natural consequence of aging, this isn’t the case. In fact, many healing traditions, such as Ayurveda, the healing system of India, and traditional Chinese medicine, regard impotence as a sign that overall health is declining.
Erectile Dysfunction is the symptom
Common causes of Erectile Dysfunction include:
Heart disease.
Clogged blood vessels (atherosclerosis)
High cholesterol.
High blood pressure.
Diabetes.
Obesity.
Metabolic syndrome — a condition involving increased blood pressure, high insulin levels, body fat around the waist and Parkinson’s disease.
Caution: Impotence, especially in men 60 years old and younger, can sometimes be an indication of undiagnosed heart disease. If you suffer from impotence and are not sure why, seek prompt medical attention.
As a result of the number of people affected by this condition, drugs such as Viagra®, Cialis®, Levitra®, and other ED drugs are incredibly popular and profitable. These drugs are used over and over again by men and they generate billions of dollars in profits for ED drug manufacturers. However, these drugs have major negative side effects and have been shown to cause stroke, heart attack, arthritis, diabetes, depression, stress, anxiety, and blindness. Many other diseases are linked to these powerful, toxic, and dangerous drugs. If you are a man who has some form of erectile dysfunction, there is a cure.
It has become a common occurrence that people are consistently looking for quick frequency ‘fixes’ for symptoms, and missing the ’cause(s)’ of the problem. Bioresonance focuses on the cause, or the original problem, which results in the symptomatic ailment or disease.
One must look at the list above with consideration that perhaps an important problem or disease within the body system is resulting in the Erectile Dysfunction.
Frequencies which assist with the causes of this dysfunction:
Erectile Dysfunction: 0.08, 0.24, 0.65, 0.90, 2.50, 27.50, 55.36, 115.70, 326.07, 534.25
I would be doing an injustice, not to mention that the client should also ponder the list above as to discover potentially the ’cause’ behind this dysfunction.
Causes of impotence are divided into two classifications: physical and psychological.
Physical Causes: The primary physical causes of impotence are chronic stress, lack of physical fitness, hormonal imbalances, nutritional deficiencies, and poor diet. Cigarette smoking can also be a factor because of how nicotine can reduce overall circulation, resulting in diminished blood flow to the penis.
Environmental pollutants, especially heavy metals, can also play a role.
Many pharmaceutical drugs can also cause or contribute to impotence. These include Anafranil Capsules, Lupron Depot, Lupron Injection, Normodyne Injection and Tablets, Paxil, Pepcid AC, Proscar, Prozac, Roferon-A Injection, Tagament, Wellbutrin, Xanax, and Zantac. Antacids, antihistamines, blood pressure medications, antidepressants, diuretics, nicotine, and psychotropic drugs are all associated with impotence, as well as most cold and flu medicines.
Impotence can also be due to other health conditions, including alcohol and/or drug addiction, diabetes, heart disease and/or elevated cholesterol levels, hypothyroidism, low pituitary function, and neurological conditions, such as multiple sclerosis and Parkinson’s disease.
Psychological Causes: Psychological causes of impotence include anxiety, depression, fear of intimacy and/or sex, and extreme feelings of guilt or shame. Boredom in one’s relationship can also be a factor, as can low self-esteem and performance anxiety (fears that you will not be able to satisfy your partner).
To determine if impotence is primarily being caused by psychological factors, physicians will often perform what is called a “stamp test.” This involves placing a ring of paper around the penis before going to bed. During rapid eye movement (REM) sleep, or dreaming, healthy men typically experience some degree of erection. If this occurs during the stamp test, the ring of paper will become displaced, indicating that psychological factors are most likely the cause of impotence problems.
Note: Failure to achieve an erection during sleep may be a sign of a deeper underlying health problem and may require medical attention.
Diet:
Avoid foods that are high in unhealthy saturated fats and low in fiber.
Avoid alcohol and caffeine
Avoid foods that are overly spicy.
Eliminate simple carbohydrates, refined sugars and sugar products.
Eliminate hydrogenated and partially-hydrogenated fats and oils, margarine, shortening, and all processed and commercial “junk” food and avoid GMOs. So an Organic diet would probably be best.
Eat a diet of organic whole foods, with plenty of fresh, raw fruits and vegetables
Consume oats, whole grains, nuts and seeds, especially pumpkin and sunflower seeds.
Minimize your intake of red meat, but be sure to consume adequate amounts of organic, free-range poultry (preferably turkey), bison meat and wild-caught fish.
Consume Nattokinase – it is an enzyme extracted from natto, a Japanese food made from fermented soybeans, use organic, chances are it will be a GMO product if you don't. It is unmatched by any other food derived enzyme for its’ circulation-enhancing effects and is therefore a popular remedy for erectile dysfunction.
Drink plenty of pure, filtered water throughout the day.
Drink Cantaloupe/Watermelon Juice or eat the fruit.
Supplements:
Take Vitamin D3 50,000-100,000 International for periods of up to 4 weeks at a time.
Wholefood supplements are the best way of ensuring your nutritional needs are met.
Take omega 3s:
Krill oil
Fish oil
Cod liver oil
Vegetarian – www.sunfood.com
Try Chelation Therapy – people with impotence often suffer from a low blood supply. Chelation therapy improves this situation:
Oral chelation (cleanses)
Intravenous Chelation - done with a doctor.
Vitamin E (Unique E)
Able Heal Live Cell Therapy
Deer Antler Velvet
Eleotin is advised for diabetics and pre-diabetics and has been found to be very effective in correcting erectile dysfunction – www.kt.eleotinusa.com
Nutritional deficiencies are usually zinc, magnesium and calcium so ensure you are getting your optimum levels of these.
Other useful nutrients for treating and preventing this condition include vitamin B3 (niacin), B-complex vitamins, vitamin C, manganese, and alpha-lipoic acid, evening primrose oil, and eicosapentaenoic acid (EPA). Garlic capsules, acidophilus, and hydrochloric acid (HCl) can also be helpful, as can Wobenzyme, to help protect against inflammation.
L-arginine
L-arginine is an amino acid used by the body to make nitric oxide, which helps relax the smooth muscle in the penis to allow for enhance blood flow and thus leading to an erection.
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Add This To Your Healthy Lifestyle - Rife Digital
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Rife digital Professional
Our machines are completely programmable. They come with a frequency book with over 3500 different disease conditions and their frequencies.
The machines are easy to use, only takes a minute or two to program once you know how and we are available for support by either phone or email should you have any questions.
Here are the Presets that the 2015 comes with:
Group 1: Preset Frequencies:
Arthritis, Rheumatism and Osteoporosis, includes Headaches, joint & neck pain Comprehensive
0.05, 0.90, 9.00, 11.09, 55.33, 225.47, 398.40, 425.71, 522.53, 642.91
Group 2: Preset Frequencies:
Asthma & Allergies Comprehensive
0.04, 0.37, 0.57, 0.85, 2.50, 27.50, 52.50, 95.75, 375.79, 871.00
Group 3: Preset Frequencies:
STD Comprehensive, Herpes, Gonorrhea, Syphilis, Chlamydia, HPV, HIV Symptoms.
0.95, 23.25, 45.56, 47.50, 173.21, 182.50, 275.03, 367.50, 388.90, 456.11
Group 4: Preset Frequencies:
Hepatitis Specific, Hep A, B, C
0.20, 0.87, 5.29, 27.50, 45.56, 95.22, 182.50, 414.55, 418.80, 421.80
Group 5: Preset Frequencies:
Dental Comprehensive, Oral Health, includes Periodontal Disease
0.06, 0.37, 0.83, 2.75, 3.00, 15.00, 85.54, 175.00, 225.36, 575.83
Group 6: Preset Frequencies:
Cancer Comprehensive, Focus on Brain, Sarcoma, Lymph, Bone and Blood inc. Leukemia, Lymphoma
2.75, 5.03, 15.61, 17.50, 350.00, 37.00, 95.50, 434.39, 739.10, 905.31
Group 7: Metastasis (Organ) Cancer Comprehensive: Breast, lung, prostate, bowel/colon/rectal, Liver, Endometrial
0.13, 0.46, 0.83, 12.69, 93.50, 221.50, 434.71, 512.33, 667.00, 753.07
Group 8: Dr Rife's specialized MOR Carrier Wave Frequency: Uses Dr Rifes 3.30 Mhz MOR Sideband. Cancer and Virus Specific. Includes BX Virus Carcinoma, BY Sarcoma, Ecoli, Meningitis, Strep & Staph
1.86, 7.27, 7.66, 7.87, 8.02, 8.45, 17.22, 20.08, 21.27, 28.16
Group 9: Preset Frequencies:
Alzheimers and other Dementias Comprehensive
0.11, 7.50, 67.50, 92.50, 377.91, 453.72, 515.16, 688.29, 712.00, 995.38
Group 10: Preset Frequencies:
Gram +/- Bacterial infections Specific (cold & flu) inc. Pneumonia 0.12, 0.55, 0.85, 7.50, 12.50, 77.50, 120.00, 307.25, 320.00, 615.00
Group 11: Preset Frequencies:
Virus Comprehensive, Includes H1N1, H5N1, Ebola, Rhinoviruses, Rotaviruses, Influenza A-B
0.03, 0.25, 0.45, 0.95, 6.15, 22.50, 30.28, 51.33, 77.50, 313.35
Group 12: Preset Frequencies:
Hypertension (High Blood Pressure) Specific
0.03, 0.40, 0.78, 1.00, 2.50, 33.39, 75.79, 185.58, 425.79, 719.34
Group 13: Preset Frequencies: Heart Disease & COPD Comprehensive 0.07, 0.41, 0.70, 0.97, 2.75, 7.50, 15.31, 67.50, 115.70, 356.72
Group 14: Preset Frequencies: All Diabetes Comprehensive, Type 1 & 2, + Onset 0.15, 0.89, 1.70, 6.97, 12.89, 62.30, 429.70, 465.00, 895.00, 951.30
Group 15: Preset Frequencies: Dr Hulda Clark Parasite General, Comprehensive 0.16, 0.30, 0.68, 0.90, 2.50, 5.50, 13.93, 93.50, 356.72, 451.17
How Can This Work?
Dr. Rife discovered that when viruses, bacteria and parasites are bombarded with electrical pulses of the right frequency, they shake apart. This is an inherent characteristic shared by all objects and living beings called "Resonant Frequency," which is the frequency at which an object naturally vibrates. Resonant frequencies are what makes a string on a stringed instrument produce a certain note. But resonant frequencies, in addition to producing music can also cause objects to shake so uncontrollably that their stability is undermined. This is what happened to the Tacoma Narrows Bridge in 1940. The wind reached resonance with the bridge and it shook apart. The same is ture with pathogens. When the frequency being intoduced into the body by way of feet and/or hand straps reaches resonance with whatever pathogen it resonates with, it undermines it's stability and kills it.
Another example is when a soprano hits a high note and a wine glass shatters. A simple premise and a well kept secret by the medical powers that be.
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You can erase the Preset frequencies by following the Program Instructions to reprogram your own frequencies
Click Here for more Rife Machines Information
The rife digital ultimate and the Professional Model have been engineered, tested and proven by a group of Doctors in Germany. After offering several models, for the past twelve years, these two models are the best by far than any that we’ve had before. We’ve had great success with others that have had 250 to 450 frequencies; and about 500 ailments listed. These new models have over 8000 ailments listed; and have nearly 1,000,000 frequencies available; with over 35,000 frequencies being used.
In 1929, after experimenting for nearly ten years, Dr. Royal Rife built an instrument that would destroy viruses, bacteria, and other microbes that invade the human body, by matching their frequencies; similar to breaking a wine glass with a high pitched note. The instrument was so effective that the man that was the head of the American Medical Association offered to buy all the rights to the instrument. When Dr. Rife refused to sell; his laboratory was destroyed. This happened two more times. The last time all of his notes were supposedly destroyed also. Back in the 1950s a doctor bought out a retired doctor’s practice; including his office and files. While getting the office ready to use, he found an old time frequency generator with a list of frequencies used to treat various conditions. For several years these frequencies were distributed among many doctors that were practicing natural cures. For the last thirty-five or forty years these instruments have been manufactured and experimented with throughout the world.
For the first ten years all of the instruments that were offered sold for either $1795.00 or $1995 and more - with only about 500 ailments listed and either 250 or 450 frequencies to work with. The instruments that we offer now have over 8000 ailments listed and nearly 1,000,000 frequencies available and under $1000.00, considerably so.
“Dr Royal Rife”s investigated the cause of many diseases including cancer. Dr Rife used the most advanced microscope in the world to identify the existence of a Virus that he believed was the sole contributor to all cancers. This microscope was the most powerful of its time, and was invented and constructed by Dr Rife himself; for the sole purpose of locating the Virus that contributed to Cancer.. The birth of the Rife Machine was to be the solution to elimination of this Virus, and Rife performed successful Rife Machine treatments with many patients over the years. This was verified by the U.S.C. Medical School Special Medical Research Committee.” † USC-0292E41 -Page1203(b)
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We always suggest organic ingredients - and at minimum - no GMOs
All recipes are sourced from WholeFoods Market
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Grilled Pizzas with Mozzarella and Parmigiano Reggiano
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Flavorful Parmigiano Reggiano and fresh mozzarella are the big stars on this rustic pizza. We suggest you try an oval shape for these grilled pies; use two spatulas to move them easily on and off the grill.
Ingredients:
- 3 tablespoons extra-virgin olive oil
- 3 cloves garlic, minced
- 1 teaspoon chopped fresh thyme
- 1 (3-ounce) piece Parmigiano Reggiano cheese
- 1 pound whole wheat pizza dough, thawed if frozen
- Whole wheat flour for dusting
- 1/2 pound fresh mozzarella cheese, thinly sliced
Method:
In a small bowl, combine oil, garlic and thyme. Let sit for at least 30 minutes and up to 1 hour to infuse flavors. Using a vegetable peeler, remove about 20 thin ribbons from chunk of Parmigiano Reggiano (about 2 ounces total). Set aside.
Prepare a grill for medium heat cooking. Divide pizza dough into 2 equal balls. On a lightly floured surface, roll each ball out to a rough oval about 12 inches long and 7 inches wide. Brush on both sides with some of the infused oil. Transfer to baking sheets or cutting boards and cover dough with kitchen towels or parchment paper.
Place dough ovals 1 at a time on the grill and cook until bottoms are browned and charred in spots, 2 to 3 minutes, using 2 spatulas to move and rotate crusts frequently. Transfer crusts, browned-side up, back to the baking sheets. Layer with mozzarella, tearing pieces if necessary so they are evenly spaced, and cover with Parmigiano Reggiano ribbons. Slide pizzas 1 at a time back on the grill. Cover grill and cook until bottoms are browned and cheese is melted and bubbling, about 5 minutes, rotating pizzas frequently. Drizzle pizzas with remaining infused oil.
Nutritional Info:
Per Serving: 410 calories (22 from fat), 15g total fat, 10g saturated fat, 45mg cholesterol,490mg sodium, 27g carbohydrates, (4 g dietary fiber), 17g protein.
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Coconut Milk-Grilled Chicken
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Juicy and flavorful, this Thai-inspired grilled chicken is marinated in coconut milk, fresh lime juice and Asian fish sauce.
Ingredients:
- 1/4 cup fish sauce
- 1 (13.5-ounce) can coconut milk
- 1 (2-inch) piece fresh ginger, peeled and grated
- Zest and juice of 1 lime, plus lime wedges for serving
- 1 (3-pound) whole or split chicken, cut into 8 pieces, skin discarded
- 1/2 cup roughly chopped fresh cilantro
Method:
In a large bowl, stir together fish sauce, coconut milk, ginger, and lime zest and juice. Add chicken and toss to coat. Cover and refrigerate for at least 8 hours or up to overnight.
Prepare a grill or grill pan for medium heat cooking. Drain chicken well, discarding marinade, and pat mostly dry. Grill chicken, flipping occasionally, until just charred in parts and cooked through, 15 to 25 minutes total. (Dark meat will take longer to cook than light meat.) Transfer to a platter, scatter cilantro over hot chicken and serve with lime wedges.
Nutritional Info:
Per Serving: 410 calories (100 from fat), 11g total fat, 3g saturated fat, 240mg cholesterol,380mg sodium, 73g protein.
Special Diets:
- Dairy Free
- Sugar Conscious
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Grilled Spiced Sardines with Couscous
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Never cooked fresh sardines before? This easy, super-tasty recipe featuring aromatic spices is a great introduction. We love it as a main dish, but you could also serve it as a starter for 6 people. Ask your fishmonger to prepare the sardines for you.
Ingredients:
- 12 sardines, cleaned, scaled and heads removed
- 1/4 cup extra-virgin olive oil
- 2 cloves garlic, finely chopped
- 1 3/4 teaspoon ground coriander
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground black pepper
- Zest and juice of 1 lemon, divided
- 3/4 teaspoon fine sea salt, divided
- 1 cinnamon stick
- 1 cup whole wheat couscous
- 3 tablespoons chopped fresh cilantro
- 3 tablespoons chopped fresh flat-leaf parsley
Method:
Quickly rinse sardines and pat dry. Using your fingers, grasp the top of a sardine’s backbone and pull down firmly but gently to remove it. (Don’t worry if flesh gets a little ragged; this will help sardines absorb the marinade.) Repeat with remaining sardines. Using a sharp knife, cut a few slits in both sides of each sardine. In a large bowl, combine oil, garlic, coriander, ground cinnamon, pepper, lemon juice and 1/2 teaspoon of the salt. Add sardines and toss gently to coat them all over. Cover and refrigerate while you heat the grill and make couscous.
Prepare a grill for medium heat cooking or preheat the broiler. In a small saucepan, combine 1 1/2 cups water, cinnamon stick and remaining 1/4 teaspoon salt. Bring to a boil over high heat. Stir in couscous and lemon zest. Remove from the heat, cover the pan and let sit for 10 minutes.
Remove sardines from marinade and discard excess marinade. If grilling, remove as much marinade as possible from fish (it will cause flare-ups) and place them on the grill; use a grill basket if you have one. If broiling, place fish on a baking sheet and broil 6 inches from the heat source. Cook sardines, flipping once, until well browned and cooked through, about 3 minutes per side.
Fluff couscous with a fork and discard cinnamon stick. Mound couscous on a platter and surround with sardines. Sprinkle sardines with cilantro and parsley and serve.
Nutritional Info:
Per Serving: 350 calories (120 from fat), 13g total fat, 2.5g saturated fat, 50mg cholesterol,760mg sodium, 37g carbohydrates, (6 g dietary fiber, 1g sugar), 23g protein.
Special Diets:
- Dairy Free
- High Fiber
- Sugar Conscious
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Baked Lentil and Spinach Stuffed Shells
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Here’s an easy baked pasta dish that gets big flavor from lentils. Canned lentils are particularly convenient, but you can also cook your own from scratch — you’ll need 1 1/2 cups cooked, drained and cooled lentils for this recipe.
Ingredients:
- 8 ounces (about 30) jumbo pasta shells
- 1 (15-ounce) can lentils, drained
- 1 1/2 cup reduced-fat ricotta cheese
- 1/2 (16-ounce) package frozen spinach, thawed and squeezed dry
- 1 (25-ounce) jar marinara sauce
- 1 1/4 cup shredded part-skim mozzarella cheese
Method:
Cook shells in salted boiling water until just barely tender, about 12 minutes. Drain and cool under cold running water. Drain again.
Meanwhile, preheat the oven to 350°F. In a large bowl, combine lentils, ricotta cheese and spinach.
Spread half of the marinara sauce over the bottom of a 9x13-inch baking dish. Spoon a heaping tablespoon of filling into each shell and place them open side up in the dish; fit them together snugly, and you should be able to get them all in a single layer. Pour remaining marinara evenly over the top, sprinkle with mozzarella cheese and bake until cheese is melted and sauce is bubbling, 30 to 35 minutes.
Nutritional Info:
Per Serving: Serving size: about 5 stuffed shells, 430 calories (110 from fat), 12g total fat, 6gsaturated fat, 35mg cholesterol, 810mg sodium, 55g carbohydrates, (7 g dietary fiber, 13gsugar), 23g protein.
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Pan-Roasted Clams with Sun-Dried Tomatoes
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Serves 4 as a main course, 6 as a starter
This easy clam dish packed with onions, garlic and tomatoes smells as heavenly as it tastes. Serve with crusty bread or over whole grain pasta to sop up all the wonderful juices.
Ingredients:
- 2 teaspoons extra-virgin olive oil
- 1 large red onions, thinly sliced
- 5 cloves garlic, thinly sliced
- 1/8 teaspoon crushed red chile flakes
- 1/8 teaspoon fine sea salt
- 1/2 cup drained oil-packed sun-dried tomatoes, sliced
- 1/2 cup dry white wine
- 24 littleneck clams, scrubbed
- 2 tablespoons chopped fresh parsley
Method:
Heat oil in a large, deep cast-iron skillet or other large skillet over medium-high heat. Add onion and cook, stirring frequently, until soft and lightly browned, about 10 minutes. Stir in garlic, chile flakes and salt and cook for 1 minute more. Stir in tomatoes and wine and boil for 2 minutes. Add clams, cover and cook, shaking pan frequently, until clams open, 5 to 10 minutes. (Discard any clams that do not open.) Sprinkle with parsley and spoon into bowls.
Nutritional Info:
Per Serving: 160 calories (30 from fat), 3.5g total fat, 0.5g saturated fat, 25mg cholesterol,780mg sodium, 14g carbohydrates, (2 g dietary fiber, 6g sugar), 4g protein.
Special Diets:
- Dairy Free
- Gluten Free
- Wheat Free
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Crunchy Spanish Chickpeas
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This multi-purpose mini recipe is great as a topping for creamy tomato soup or as an addictive game-day snack.
Ingredients:
- 1 (15-ounce) can no-salt-added garbanzo beans (also called chickpeas), drained and rinsed
- Zest of 1 lemon
- 1 teaspoon lemon juice
- 1 1/2 teaspoon smoked paprika
Method:
Preheat the oven to 350°F. Toss all ingredients together and spread onto a large rimmed baking sheet. Bake until crisp, about 30 minutes. Let chickpeas cool before serving.
Nutritional Info:
Per Serving: Serving size: about 1/4 cup, 40 calories (10 from fat), 1g total fat, 7gcarbohydrates, (2 g dietary fiber), 2g protein.
Special Diets:
- Dairy Free
- Wheat Free
- Gluten Free
- Vegan
- Vegetarian
- Fat Free
- Low Fat
- Sugar Conscious
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