5 Simple and Delicious Ways to Use Avocado Oil

Avocado oil is not just a culinary delight. It boasts a myriad of health benefits. Extracted from the creamy flesh of avocados, this oil is rich in monounsaturated fats, antioxidants, and various essential nutrients.

Here is a closer look at the advantages of incorporating avocado oil into your daily routine.

Health Benefits of Using Avocado Oil, a Nutrient-Rich Elixir

1. Heart Health

Monounsaturated Fats: Avocado oil is a fantastic source of monounsaturated fats, particularly oleic acid. This type of fat is associated with reducing bad cholesterol (LDL) levels, promoting heart health, and lowering the risk of cardiovascular diseases.

2. Rich in Antioxidants

Vitamin E: Packed with powerful antioxidants, including vitamin E, avocado oil helps combat oxidative stress and inflammation. These antioxidants play a crucial role in protecting your cells from damage caused by free radicals.

3. Skin and Hair Nourishment

Moisturizing Properties: Avocado oil is a natural emollient, making it an excellent choice for skin and hair care. It helps to hydrate and nourish the skin, promoting a healthy complexion. When avocado oil is applied to the hair, it can add shine and moisture.

4. Anti-Inflammatory Effects

Phytosterols: Avocado oil contains phytosterols, plant compounds with anti-inflammatory properties. Regular consumption may help reduce inflammation in the body, contributing to overall well-being.

5. Enhanced Nutrient Absorption

Fat-Soluble Nutrients: The monounsaturated fats in avocado oil aid in the absorption of fat-soluble nutrients like vitamins A, D, E, and K. When you add avocado oil to your meals, it can enhance the bioavailability of these essential vitamins.

6. Joint Health

Omega-3 Fatty Acids: While not as high as in some other oils, avocado oil contains omega-3 fatty acids. These fatty acids contribute to joint health, helping to reduce stiffness and discomfort.

7. Weight Management

Satiety Factor: The healthy fats in avocado oil may contribute to a feeling of fullness and satiety. Including these healthy fats in your diet can assist in weight management by reducing overall calorie intake.

8. Cooking Versatility

High Smoke Point: Avocado oil has a high smoke point, making it suitable for various cooking methods, including sauteing, roasting and grilling. Its stability under high heat means it retains its nutritional benefits even during cooking.

9. Blood Sugar Regulation

Monounsaturated Fats and Fiber: Avocado oil, when added in as part of a balanced diet, may aid in regulating blood sugar levels. The combination of monounsaturated fats and dietary fiber may contribute to better glucose control.

10. Cognitive Function

Omega-3s and Vitamin E: The omega-3 fatty acids and vitamin E in avocado oil are associated with cognitive health. These nutrients play a role in maintaining brain function and may contribute to a lower risk of age-related cognitive decline.

Incorporating avocado oil into your daily routine, whether in culinary creations or as part of your skincare routine, is a delicious and wholesome way to reap these health benefits. Always choose high quality, cold pressed avocado oil for maximum nutritional value.

Recipes

Avocado Oil Salad Dressing

Ingredients:

3 tablespoons avocado oil

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

Salt and pepper to taste

Instructions

Whisk together avocado oil, balsamic vinegar, and Dijon mustard until well combined.

Season with salt and pepper to taste.

Dizzle over your favorite salad for a nourishing and flavorful dressing.

Avocado Oil Marinade for Grilling

Ingredients

¼ cup avocado oil

2 cloves garlic, minced

1 teaspoon smoked paprika

1 tablespoon fresh lemon juice

Salt and pepper to taste

Instructions

Mix avocado oil, minced garlic, smoked paprika, and lemon juice.

Add salt and pepper to taste.

Marinate your choice of meat or vegetables for at least 30 minutes before grilling for a delicious and wholesome flavor.

Avocado Oil Drizzle for Roasted Vegetables

Ingredients:

Assorted vegetables (carrots, broccoli, bell peppers, squash, etc.)

2 tablespoons avocado oil

1 teaspoon garlic powder

Salt and pepper to taste

Instructions:

Toss your favorite vegetables in avocado oil, garlic powder, salt, and pepper.

Roast in the oven until golden and tender.

Finish with light drizzle of avocado oil for enhanced flavor.

Avocado Oil for Sauteing

Ingredients:

2 tablespoons, avocado oil

1 onion, thinly sliced

2 bell peppers, sliced

2 cups spinach

Salt and pepper to taste

Instructions:

Heat avocado oil in a pan.

Saute sliced onions until golden, then add bell peppers and cook until softened.

Add spinach and cook until wilted.

Season with salt and pepper and enjoy.

Avocado Oil Drizzle for Soup

Ingredients:

Your favorite soup (i.e. tomato, lentil, or butternut squash)

1 tablespoon avocado oil per serving

Garnish with fresh herbs

Instructions:

Ladle your prepared soup into serving bowls.

Drizzle a tablespoon of avocado oil over each bowl.

Garnish with fresh herbs for added aroma and flavor.

Notes:

Ensure to use high quality, cold pressed avocado oil for maximum nutritional benefits.

Experiment with different herbs and spices to tailor these recipes to your taste preferences.

Store avocado oil in a cool, dark place to maintain its freshness.

To good health,

Shay

#avocadooil #avocados #wellness #foodie #blogger

March Food of the Month: Quinoa

Happy March!

I hope March is starting off great for you! I am so looking forward to the Spring! It has been so cold for this native Southern Californian! We’ve had so much rain here in Southern California that poppies and wildflowers are in full bloom. We also have lots of snow in our local mountains. It’s too bad that state doesn’t have a way to store all the rain we got the past few weeks.

I like to begin each month with a quote.

I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life.

-William Gladstone

 

Chewing

When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food.

• Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
• Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
• More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
• It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
• In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
• Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.

The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews are a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.

Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?

Food Focus: Quinoa

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

Basic Quinoa Recipe

Serves 4

1 cup uncooked quinoa (any color)

2 cups water OR vegetable broth

Place quinoa and liquid of choice into a saucepan over medium heat. Cover and cook for about 15 minutes – or until all the liquid is absorbed. Keep covered and let set for about 5 minutes before fluffing with a fork.

Quinoa Pilaf Recipe

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa

2 1/4 cups vegetable or chicken stock

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh cilantro

pinch of salt

Directions:

1.   Rinse quinoa in fine mesh strainer until water runs clear.

2.   Boil the water and add quinoa and salt, cover and reduce heat.

3.   After 15 minutes add cranberries and walnuts to top; do not stir.

4.   Cook 5 minutes more, until all the liquid is absorbed.

5.   Remove from heat, add cilantro and fluff with fork, cover and let sit for 3-5 minutes and serve.

Recipe taken from my Clean Eating Recipes guide. Message me for more information.

Love and Light,

Shaline

Chicken Salad Lettuce Wraps

What do you do when all you want is a taco but you know it won’t help you get healthy? You eat one of these tasty Chicken Salad Lettuce Wraps! These are a perfectly satisfying comfort food loaded with flavorful and filling chicken.

You don’t need to sacrifice your health to eat delicious food, you just need to get creative. Make lettuce wraps your new best friend, they’re versatile and you can fill a nice leaf of lettuce with whatever you fancy from chicken to shrimp, ground beef or tempeh, whatever you fill it with, there’s just something about eating a wrap that screams comfort and indulgence.

Try these lettuce wraps next time you feel like ordering take-out.

Ingredients

Serves 2

4 to 6 romaine lettuce leaves

1 lemon, juiced

1 tablespoon honey

1 garlic clove, chopped

3 tablespoons dairy free yogurt (I prefer coconut milk yogurt.)

Sea salt and freshly ground pepper

1/2 cup sunflower seeds

1 apple, chopped

2 cups cooked chicken breast, chopped

2 teaspoons basil

Directions

Place the lettuce leaves to the side. Add the remaining ingredients to a large bowl and mix well. Fill each of the lettuce leaves with 1 to 2 tablespoons of chicken salad and serve.

When you’re working on reestablishing healthy gut bacteria cravings often kick in like inner monsters. It’s because you’re depriving your bad bacteria of the stuff they love to feast on: sugar and refined carbohydrates.

This is an essential part of process when it comes to rebuilding gut health, but it helps to have plenty of resources to lean on and access to support.

If you’re seriously interested in getting healthy, join my 5 Day Gut Health Challenge. If you like the challenge and want to restore your digestion and boost your energy then check out my new comprehensive program Restore your Gut Health.

Join me on my Facebook group where I share wellness and nutrition information, tips and recipes to help you live a happier and healthier life.

To your wellness,

Shaline

Apple Kale Salad with Hemp Seeds

You’ll love this salad. Apples and kale are two of my favorite foods. So, I love pairing the two together in this delicious salad. Note: This recipe is taken from my Restore Your Gut Program!

Many people consider hemp seeds a superfood. They have a rich nutritional profile and provide a variety of health benefits. Hemp seeds may protect the brain, boost heart health, reduce inflammation, and improve skin conditions.

Hemp seeds contain: Protein, unsaturated fats such as omega-3 fatty acids, fiber, and vitamins and minerals.

Apple Kale Salad with Hemp Seeds

Serves 2

1 bunch kale, chopped

1 garlic clove, chopped

1 scallion, chopped

1 avocado

2 tablespoons extra virgin olive oil

1 teaspoon sea salt

1 lemon, juiced

3 to 5 fresh sage leaves, minced (or 1 teaspoon dried)

1 apple, chopped

1 tablespoon hemp seeds

Chop or tear kale into bite-sized pieces and add it to a large salad bowl. Add the garlic, scallion, avocado, olive oil, sea salt, lemon juice, and sage to the bowl. Massage the contents until the kale is soft and wilted. Top with chopped apples and hemp seeds.

Suggested Side:  1 Cup of Chicken Bone Broth Soup (I use the bones from a leftover rotisserie chicken to make bone broth.)

Check out my new comprehensive Restore your Gut Health program.

And join me in my Facebook group where I share information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Shaline

May Recipe of the Month: Chicken Salad Lettuce Wraps

Chicken Salad Lettuce Wraps

 

What do you do when all you want is a taco but you know it won’t help you get healthy? You eat one of these tasty Chicken Salad Lettuce Wraps! These are a perfectly satisfying comfort food loaded with flavorful and filling chicken.

 

You don’t need to sacrifice your health to eat delicious food, you just need to get creative. Make lettuce wraps your new best friend, they’re versatile and you can fill a nice leaf of lettuce with whatever you fancy from chicken to shrimp, ground turkey or tempeh, whatever you fill it with, there’s just something about eating a wrap that screams comfort and indulgence.

 

Try these lettuce wraps next time you feel like ordering take-out.

 

 

Ingredients

 

Serves 2

 

4 to 6 romaine lettuce leaves

1 lemon, juiced

1 tablespoon honey

1 garlic clove, chopped

3 tablespoons plain yogurt or dairy free almond milk yogurt

Sea salt and freshly ground pepper

1/2 cup sunflower seeds

1 apple, chopped

2 cups cooked chicken breast, chopped

2 teaspoons basil

 

Directions

 

Place the lettuce leaves to the side. Add the remaining ingredients to a large bowl and mix well. Fill each of the lettuce leaves with 1 to 2 tablespoons of chicken salad and serve.

 

When you’re working on reestablishing healthy gut bacteria cravings often kick in like inner monsters. It’s because you’re depriving your bad bacteria of the stuff they love to feast on: sugar and refined carbohydrates.

 

This is an essential part of process when it comes to rebuilding gut health, but it helps to have plenty of resources to lean on and access to support. If you’re seriously interested in getting healthy, join my 5 Day Healthy Habits Challenge. If you like the challenge, and want to restore your digestion and boost your energy then check out my new comprehensive program Restore your Gut Health.

 

Join me on my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

 

To your wellness,

 

Shaline

Recipe of the Week: Parsnip Cream Soup

Parsnips are a food that many people shy away from because they don’t know what the heck to do with them. Parsnips are a staple for many fine-dining chefs because they’re naturally creamy and luxurious. As humble of a vegetable as they might appear, parsnips are quite versatile and dynamic.

A great way to enjoy parsnips is in this super simple creamy parsnip soup. It really hits the spot on a Spring day and it can be enjoyed cold in the summer.

Give parsnips a chance and you might just end up with a new favorite root vegetable like me!

If you’re looking to lose weight and improve your gut health it’s all about making small changes. Swapping out starchy grains and potatoes for low glycemic parsnips is just one of the things that can get you closer to your goal.

 

Ingredients

Serves 4

1 tablespoon coconut oil

2 large celery ribs, chopped

1 small onion, chopped

4 large parsnips, peeled and chopped

2 teaspoons poultry seasoning

2 cups broth (chicken or vegetable) or water

sea salt and black pepper to taste

½ cup dairy-free milk of your choice

 

Directions

Place a large pot on a medium flame and add coconut oil. When the oil is hot, add the celery and onion. Sauté for about 2 to 3 minutes. Add parsnips, poultry seasoning, and broth (or water) along with sea salt and black pepper. Allow the mixture to come to a boil. Then lower the flame and simmer for 20 minutes. When the parsnips are tender, remove from heat.

You can use an immersion blender to make the soup smooth or blend it in batches using a high speed blender. When the soup is blended, add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust the seasoning as needed.

Want even more nourishing healthy recipes to help you lose weight, improve your digestion and increase your energy?

Check out my new program, 14 Day Clean Eating Program, details here

 

Or join me on my Facebook page  where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

 

To your wellness,

Shaline

Massaged Kale with Fennel

This salad is delightfully nourishing and gives you all the benefits of kale, without the digestive distress. When you massage kale you break down some of the tough fibers in the cell wall that make raw kale hard to digest.

When I started eating healthy I couldn’t digest kale very well. It upset my digestion and I didn’t get what all the fuss was about. If this happens to you the solution is to either steam your kale or massage it. This recipe is one of my favorites because you still get all the amazing benefits of raw kale: the enzymes, magnesium, vitamin C and more.

Massaging nourishing oil and lemon juice into the kale also help make the nutrients more bioavailable and easier to assimilate. Plus, it tastes delicious and can be paired with grilled chicken or fish for a classic healthy meal.

Ingredients

1 bunch kale, chopped

1 large lemon, juiced

1 large garlic clove, minced

¼ cup extra virgin olive oil

Sea salt and black pepper to taste

1 cup shredded carrots

1 cup chopped celery

½ cup thinly sliced fennel

¼ cup pine nuts

 

Directions

Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).

Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

If kale is something that’s hard to digest for you, there might be a deeper issue that needs to be addressed. If you want to be able to eat whatever you want and have no digestive issues, you need to check out my gut health program. These principles have truly transformed my life as well as countless others.

 

Please join me in my Facebook group, where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. Sorry men. This group is for busy moms.

 

To your wellness,

Shaline

3 Easy Superfood Smoothies To Get Your Daily Dose Of Hemp Oil

This Article first appeared on MadeByHemp.com

 

A new way to take your CBD…

Smoothies are a great way to start your day off on the right foot. These recipes are packed with clean, healthy ingredients as well as some of our favorite superfoods. Read on for some simple recipes to jump start your day!

 

Green Machine

 

Ingredients:

1/2 dropper Spearmint flavored Tasty Drops (depending on serving size)

1 frozen banana

1/2 avocado

1/4-1/2 cup ice

1 cup almond, soy, or coconut milk

1-2 handfuls of spinach

1-2 tsp agave, maple syrup, honey, or other natural sweetener (optional)

Directions:

Blend all ingredients together in a blender.

 

Strawberry Dream

 

Ingredients:

1/2 dropper Berry flavored Tasty Drops (depending on serving size)

1 frozen banana

1 cup frozen strawberries

1 cup almond, soy, or coconut milk

1/4 cup ice

1 Tbsp almond butter

1 Tbsp ground flax seeds

2 tsp vanilla

1-2 tsp agave, maple syrup, honey, or other natural sweetener (optional)

Directions:

Blend all ingredients together in a blender.

 

Cacao Maca

 

 

Ingredients:

1/2 dropper Vanilla flavored Tasty Drops

1 frozen banana

2 Tbsp cacao powder

1 tsp maca powder

1 Tbsp almond butter

1/4-1/2 cup ice

1-2 tsp agave, maple syrup, honey, or other natural sweetener (optional)

Directions:

Blend all ingredients together in a blender.

 

Have fun trying these recipes! By the way, Made by Hemp has a special for March Madness, code MADNESS, 25% off selected products.

Hugs,

S

 

5-Day Pumpkin Challenge

Fall is here!  I love this time of year and the cooler weather!  Can you believe it is already October?! You know what that means…pumpkin pie, pumpkin spice latte, etc!

So, in honor of pumpkin season, I am having a 5-Day Pumpkin Challenge.  In this challenge, I will share with you one recipe along with it’s health benefit per day. In total, you will receive 5 recipes and 5 health benefits.  If you would like to join my challenge, go over to my private Facebook group and request to join here or sign up here.

The Pumpkin Challenge begins October 15th!!  Hope to see you over in my Facebook group!!

Let’s have some fun!!  By the way, these pumpkin goodies will make great gifts!!!

Basil Pesto Pasta

Shaline’s Creations

 

Basil Pesto Pasta

Last night I was craving basil pesto pasta for dinner.  When I was thinking of sharing my recipe, I thought to myself, “I don’t have a recipe because I just winged it.” I grabbed some basil leaves, some spinach, a couple romaine leaves, and some garlic cloves. I usually use basil and kale.

This reminded me of times that I’ve had friends ask me to share recipes with them. I was embarrassed.  I had to tell them that I didn’t have the recipe they wanted. I don’t usually follow a recipe when I cook.  Both my grandmother and father cooked delicious meals this way.  When they prepared meals, they added a little bit of this and a little bit of that into their dishes.  I remember when my cousin and I asked our grandmother for recipes to some of her yummy Chinese dishes, she would say, “I don’t have or follow a recipe(s).” We were disappointed.  Even today, we still don’t know her recipes.

This is my basil pesto pasta recipe.

 

Ingredients

1/2 cup Basil

1/2 cup Spinach (Kale or other greens optional)

2 leaves Romaine Lettuce

2 tbsp Organic Extra Virgin Olive Oil

2-3 Garlic Cloves

Dash of Himalayan Pink Salt

 

Directions

Put ingredients in a food processor and process until it is desired consistency.

Put on top of cooked brown rice pasta and mix.

Add optional toppings.  I added already cooked ground turkey meatballs and broccoli.