Recipes | Seven Nutrition - Optimal Health. 7 Days A Week https://sevennutrition.com Join Our Mission To Make 1 Million People Healthier Tue, 02 Oct 2018 17:54:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.2 Recipe: Vegetable Lovers Chicken Soup https://sevennutrition.com/digital/recipe-vegetable-lovers-chicken-soup/ Mon, 17 Sep 2018 22:06:19 +0000 http://sevennutrition.com/?p=55921 Diets that are rich in potassium, magnesium, fiber and lower in sodium are great if you have a blood pressure concerns.

Potassium helps your kidneys filter sodium through your urine, as a result, helps lower your blood pressure.

Keep in mind that canned vegetables often contain added sodium, it’s wise to use frozen vegetables that contain equivalent nutrients to that of fresh vegetables.

A study showed garlic to help reduce hypertension by increasing the nitric oxide in the body.  Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt intake.  Examples of herbs and spices you can add include basil, garlic, thyme, and rosemary.

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 8 ounces chicken tenders, cut into bite-size chunks
  • 1 small zucchini, finely diced
  • 1 large shallot, finely chopped
  • ½ teaspoon Italian seasoning blend
  • ⅛ teaspoon salt
  • 2 plum tomatoes, chopped
  • 1 14-ounce can reduced-sodium chicken broth
  • ¼ cup dry white wine
  • 2 tablespoons orzo, or other tiny pasta, such as farfalline
  • 1½ cups packed baby spinach

Instructions:

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.
  3. Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes.
  4. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally.
  5. Reduce heat to a simmer and cook until the pasta is tender about 8 minutes, or according to package directions.
  6. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.

Make Ahead Tip: Cover and refrigerate up to 3 days or freeze up to 3 months.

Recipe and photo complimentary of eatingwell.com

Do you struggle with HIGH BLOOD PRESSURE?  This dietary supplement is packed with vitamins and herbs shown to lower blood pressure NATURALLY>>>

]]>
Recipe: Yellow Pepper and Corn Salad with Turmeric Dressing https://sevennutrition.com/digital/recipe-yellow-pepper-and-corn-salad-with-turmeric-dressing/ Tue, 28 Aug 2018 15:16:37 +0000 http://sevennutrition.com/?p=55861 Salads are one of the simplest and healthiest choices for a meal you can eat.

They are high in fiber which can lower cholesterol and prevent constipation, the fiber will also help you feel fuller which can lead to weight loss.

Most salads will include a variety of vegetables which we all know are a necessity for one's health.  Vegetables are loaded with antioxidants which help protect your body from free radicals and help prevent disastrous diseases.

Eating healthy fats such as the monounsaturated fats found in olive oil will help absorb protective phytochemicals found in the vegetables you include.

All in all, a healthy salad is the perfect healthy meal if made with care, check out this amazing salad we found from bonappetit.com.

INGREDIENTS

Dressing

  • 1 jalapeño, seeds removed, chopped
  • 1 4-inch piece turmeric, peeled, chopped, or ¾ teaspoon ground turmeric
  • 1 1-inch piece ginger, peeled, chopped
  • 1 garlic clove, crushed
  • 1 cup coarsely chopped cilantro
  • ¼ cup olive oil
  • ½ teaspoon finely grated lime zest
  • 3 tablespoons fresh lime juice
  • Kosher salt

Salad and Assembly

  • 3 ears of corn, husked
  • 2 yellow bell peppers
  • 4 ounces Sun Gold or cherry tomatoes
  • 2 endive, leaves separated, halved if large, or 1 large head of frisée, torn into bite-size pieces
  • 2 cups dandelion greens or arugula
  • Kosher salt

 

Note:  The pepper skins add smokiness to the salad, so don’t peel them.

RECIPE PREPARATION

Dressing

  • Pulse jalapeño, turmeric, ginger, garlic, cilantro, oil, lime zest, and lime juice in a food processor until smooth with a few flecks of cilantro. Transfer to a small bowl; season with salt.

Salad and Assembly

  • Prepare a grill for high heat. Grill corn, turning occasionally, until charred and cooked through, 6–8 minutes. Let cool; cut kernels off cobs and place in a large bowl. (Or, cut kernels from cobs and char in a dry cast-iron skillet over medium-high, 8–10 minutes.)
  • Heat broiler. Broil peppers on a rimmed baking sheet, turning occasionally, until blackened in spots and nearly cooked through, 12–18 minutes. Let cool; cut into 1″ strips, retaining as much charred skin as possible; add to corn.
  • Broil tomatoes on same baking sheet, tossing once until blackened in spots and starting to burst about 5 minutes. Let cool. Add tomatoes, endive, and greens to corn; toss to combine. Drizzle dressing over and toss to coat; season with salt.

Recipe and photo complimentary of bonappetit.com

]]>
Recipe: Peacock Vegetables https://sevennutrition.com/digital/recipe-peacock-vegetables/ Tue, 21 Aug 2018 21:10:38 +0000 http://sevennutrition.com/?p=55849 Bright, bold and delicious produce—corn, beans, tomatoes, zucchini and more—flavor these fresh vegetable recipes for appetizers, main dishes, salads, and sides.

Such a well-rounded dish to add to your summer bbq and/or potluck with family and friends.

Packed with vitamins, minerals, herbs and healthy fats.

Enjoy

 

ingredients

  • medium red onions, cut into eighths
  • small yellow summer squash, cut into 1/2-inch-thick slices
  • small zucchini, cut into 1/2-inch-thick slices
  • red, yellow and/or green sweet peppers, sliced into 1/2-inch strips
  • cloves garlic, thinly sliced
  • tablespoons snipped fresh parsley
  • tablespoons balsamic vinegar
  • tablespoon olive oil
  • teaspoon dried oregano, crushed
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper

directions

  1. Preheat oven to 425 degrees. In a 13x9x2-inch baking pan, combine the vegetables and garlic. Set aside.
  2. In a screw-top jar, combine the parsley, vinegar, oil, oregano, salt and black pepper. Shake well. Pour over the vegetables and toss to coat.
  3. Bake for about 25 minutes or until vegetables are crisp-tender, stirring twice.

Recipe and photo complimentary of midwestliving.com

]]>
Recipe: VANILLA CINNAMON ALMOND BUTTER https://sevennutrition.com/digital/recipe-vanilla-cinnamon-almond-butter/ Tue, 14 Aug 2018 17:20:49 +0000 http://sevennutrition.com/?p=55822 If you eat a healthy diet, low in carbs you know that apples topped almond butter is THE perfect snack. Organic apples are high in antioxidants, vitamins, and fiber. Almonds contain healthy monounsaturated fats, and are a rich source of protein, manganese, potassium, copper and vitamin E. Together with wholesome spices such as cinnamon and vanilla, this healthy snack also tastes delicious! Cinnamon has been shown to help regulate blood sugar levels, and vanilla has anti-inflammatory properties amongst other benefits.

Ingredients

  • 2 teaspoons ground vanilla
  • 1 teaspoon ground cinnamon
  • 1½ cups almonds
  • ½ cup pecans
  • pinch of salt

Instructions

  1. Add the almonds and pecans to your food processor or high-speed blender. Process until smooth and creamy like peanut butter. This may take about 5 minutes depending on your machine.
  2. Add the vanilla, cinnamon, and salt, and pulse to combine ingredients. Store almond butter in a glass jar or airtight container.

Recipe and Photo complimentary of LivingHealthyWithChocolate.com

If you would like to try a cinnamon supplement to guarantee you are getting your dose of cinnamon EVERY. SINGLE. DAY.  Try our Cinnamon 1000 packed with 1000mg of the “True” Ceylon Cinnamon.  Click this link for a Special Backdoor Discount Page>>>

]]>
Recipe: Pumpkin Bread with Toasted Coconut https://sevennutrition.com/digital/pumpkin-bread-with-toasted-coconut/ Fri, 03 Aug 2018 21:26:03 +0000 http://sevennutrition.com/?p=55806 This is one of my favorite pumpkin bread recipes being one of the more healthy but tasty pumpkin breads.

Cinnamon and ginger are especially healthy with their medicinal properties.  This recipe is loaded with anti-inflammatories and antioxidants.

Coconut oil is great for cooking with its high smoke point but also, it’s health benefits as well.  It contains healthy fats that help cholesterol and are beneficial for your heart.

The fiber, potassium and Vitamin C in the pumpkin and pumpkin seeds are said to be good for your heart and high blood pressure.

I guarantee you won’t be disappointed with this recipe.

 

INGREDIENTS

  • Nonstick vegetable oil spray
  • 1¼ cups all-purpose flour
  • ½ cup whole wheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1 teaspoon kosher salt
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground nutmeg
  • ⅛ teaspoon ground cloves
  • 2 large eggs, room temperature
  • 1 cup canned pure pumpkin
  • 1 cup (packed) light brown sugar
  • ½ cup virgin coconut oil, warmed, slightly cooled
  • 2 tablespoons raw pumpkin seeds (pepitas)
  • 2 tablespoons unsweetened coconut flakes
  • 1 tablespoon granulated sugar

RECIPE PREPARATION

  • Preheat oven to 350°. Lightly coat an 8½x4½” loaf pan with nonstick spray; line with parchment paper, leaving a 2″ overhang on all sides. Whisk all-purpose flour, whole wheat flour, baking powder, cinnamon, ginger, salt, allspice, nutmeg, and cloves in a large bowl.
  • Whisk eggs, pumpkin, brown sugar, and oil in another large bowl until smooth. Mix in dry ingredients. Scrape batter into prepared pan, smooth top, and sprinkle with pumpkin seeds, coconut, and granulated sugar.
  • Bake bread until golden brown and a tester inserted into the center comes out clean, 50–60 minutes
  • Transfer pan to a wire rack and let bread cool 30 minutes in pan. Turn out on a wire rack and let cool completely.DO AHEAD: Bread can be baked 3 days ahead. Keep tightly wrapped at room temperature.

Recipe and photo compliments of bonappetit.com

The quickest way to get your daily dose of coconut oil is by doing this every morning>>>

]]>
Recipe: CAULIFLOWER, GREEN PEA + BROCCOLI CURRY BOWL https://sevennutrition.com/digital/recipe-cauliflower-green-pea-broccoli-curry-bowl/ Sun, 29 Jul 2018 16:30:43 +0000 http://sevennutrition.com/?p=55791 Here’s a healthy curry turmeric soup featuring a ton of veggies. Really, this easy recipe can be made with almost any vegetables you have on hand, so take your pick or use whatever is cluttering up the freezer!

Approx. 6 servings:

Ingredients:

  • 1 tablespoon oil
  • 1 red onion, chopped
  • 3 cloves garlic, smashed
  • 1 knob of ginger, peeled and grated
  • 1-2 tablespoons turmeric
  • 1 teaspoon salt
  • 2 cans coconut milk
  • 3 cups vegetable broth
  • Cauliflower florets
  • Broccoli, cut into florets
  • Snap peas
  • Green peas
  • Lime wedges for garnish
  • Chili pepper powder, optional

Frozen vegetables make a good option too.

DIRECTIONS: 

  1. Heat oil in a large pot over medium heat. Add the onion, garlic, and ginger, and stir-fry for a few minutes. Add turmeric, salt, and sugar. Stir fry for another few minutes.
  2. Add coconut milk and broth. Bring to a boil then add vegetables and simmer until cooked through about 10 minutes. You can keep your veggies crunchier, just reduce cooking time.
  3. Evenly pour the broth into each bowl. Sprinkle with chili pepper. Add a lime wedge to each bowl and serve immediately.

Recipe and photo complimentary of Eatwell101.com

[Question] Do you struggle with arthritis?  Arthritis is ultimately caused by inflammation — Try this Inflammation and Arthritis KILLER>>>

]]>
Recipe: NUTRIENT DENSE APPLE CIDER VINEGAR DRESSING https://sevennutrition.com/digital/recipe-nutrient-dense-apple-cider-vinegar-dressing/ Mon, 23 Jul 2018 22:13:48 +0000 http://sevennutrition.com/?p=55776 Raw Apple Cider Vinegar

For those of you that want to experience the benefits of fermented foods but haven’t tried making them yet or don’t have a steady supply on hand, using raw apple cider vinegar in your recipes is an easy way to consume more fermented foods.

According to Paul Bragg in his book, “Apple Cider Vinegar Miracle Health System”, some benefits of raw apple cider vinegar are:

  • Rich in potassium and live enzymes.
  • Helps promote youthful skin and a vibrant, healthy body.
  • Helps digestion and controls weight.

What is nutritional yeast?

Nutritional yeast is yellow, flaky and has a cheesy, nutty flavor. It’s full of minerals, B vitamins and contains 18 amino acids. Seriously, it lives up to its name. I always have some in my pantry and sprinkle it on stir-fry when I'm not using it in salad dressings. Nutritional yeast is available in most health food stores or online.

Extra virgin olive oil

I use extra virgin olive oil as the healthy fat in this dressing to hold all of the ingredients together. It contains monounsaturated fatty acids (MUFAs) which are considered a healthy dietary fat, as opposed to saturated fats and trans fats.

Himalayan sea salt

Lastly, I use Himalayan sea salt to add that extra punch of minerals. It’s the purest salt in the world and is said to have come from the primal sea.

Ingredients

  • 4 tbsp extra virgin olive oil
  • 2 tbsp raw apple cider vinegar
  • 3 tbsp nutritional yeast
  • Juice of 1 lemon
  • ¼ tsp Himalayan sea salt

Instructions

  1. Combine all ingredients in a container or small mason jar.
  2. Seal the jar and shake it until the ingredients are well combined.
  3. Eat it with your favorite salad.

Notes

This makes enough for one person to last the work week.

Author: Danielle

Recipe and photo complimentary of fermentedfoodlab.com

[Limited Inventory]  Don’t worry about undiluted Apple Cider Vinegar with our super simple softgels.  Try them today at a massive discount>>>

]]>
Recipe: Stir-Fried Grains with Shrimp and Eggs https://sevennutrition.com/digital/stir-fried-grains-with-shrimp-and-eggs/ Mon, 16 Jul 2018 18:11:03 +0000 http://sevennutrition.com/?p=55759 Omega-3s are polyunsaturated fatty acids your body needs to function. Unfortunately, our bodies do not produce them, and we can only get them through foods. They are super healthy and necessary thanks to their huge range of potential benefits: They’re thought to reduce the risk of heart disease, fight inflammation, even lessen symptoms of depression. Also, linked to increased brain volume, which researchers say could be correspondent to slowing the effects of aging on the brain. If that’s not enticing enough maybe this delicious, omega-3-rich recipe, will convince you to up your intake.

INGREDIENTS:

  • 4 shallots, thinly sliced
  • 2 star anise pods (optional)
  • ½ dried chile de árbol or ½ tsp. crushed red pepper flakes
  • 5 tablespoons vegetable oil, divided
  • Kosher salt
  • 12 oz. deveined peeled rock shrimp, or large shrimp, cut into ¾” pieces
  • 4 cloves garlic finely chopped
  • 2 tablespoons chopped peeled ginger
  • 2⅓–3 cups cooked grains (such as sorghum, semi-pearled farro, or barley)
  • 1 tablespoon soy sauce
  • 1 tablespoon unseasoned rice vinegar
  • 2 teaspoons toasted sesame oil
  • 4 large eggs
  • 1 red chile, with seeds, thinly sliced into rounds
  • 1 cup fresh cilantro, basil, and/or mint leaves

 

Instructions:

  • Combine shallots, star anise, if using, chile de árbol, and 3 Tbsp. vegetable oil in a large wok or skillet and cook over medium-high heat, stirring often, until shallots are golden, about 5 minutes. Using a slotted spoon, transfer to a paper towel-lined plate; discard star anise and red chile. Season shallots with salt.
  • Increase heat to high; cook shrimp, garlic, and ginger in a wok tossing until shrimp are cooked through, about 3 minutes. Transfer to another plate.
  • Heat 1 Tbsp. vegetable oil in wok; add grains, pressing evenly against bottom and sides of the work. Cook until grains crackle, about 1 minute; toss and press against pan again. Cook until lightly toasted, about 4 minutes. Add shrimp, soy sauce, vinegar, and sesame oil. Cook, tossing until liquid is absorbed, about 1 minute.
  • Heat remaining 1 Tbsp. vegetable oil in a medium nonstick skillet over medium-high heat. Fry eggs until whites are set but yolks are still runny about 3 minutes. Top grains with eggs, crispy shallots, red chile, and herbs.

Recipe and photo complimentary of bonappitit.com

What is the MOST POTENT source of Omega-3’s on the planet>>>

]]>
Recipe: Alaska Baked Macaroni and Cheese https://sevennutrition.com/digital/recipe-alaska-baked-macaroni-and-cheese/ Mon, 09 Jul 2018 23:11:55 +0000 http://sevennutrition.com/?p=55738 This dish is low in sodium because it is hard on kidneys and raises blood pressure. Most people should limit sodium to 1,500 milligrams per day.

This recipe is also low in potassium too.  When you are suffering from kidney damage, potassium levels in the bloodstream will become elevated.  High potassium levels lead to Heart Arrhythmia.

Ingredients:

Based on 8 servings per recipe.

  • 3 cups elbow, small shell or bowtie pasta
  • 2 tablespoons flour
  • 2 tablespoons butter or margarine
  • 2 cups milk
  • 1 teaspoon dry hot mustard
  • 1 teaspoon paprika
  • 1 tablespoon fresh thyme or tarragon, chopped
  • 2 cups cheese (gouda, cheddar, or any combo)
  • to your taste croutons or chopped almonds

Preparation:

  1. Heat oven to 350 degrees.
    2. Boil pasta in a large pot until al-dente.
    3. Meanwhile, in a 2 cup glass measuring cup, measure flour and butter. Microwave about 1-2 minutes until golden brown.
    4. Slowly stir in milk and continue microwaving until thickened. Stir in spices and herbs.
    5. Mix drained noodles, sauce, and cheese and put in a greased casserole dish. Bake about 20 minutes.
    6. Top with croutons or chopped almonds in the last 5 minutes.

Recipe and photo complimentary of Homemadenutrition.com


High blood pressure can lead to kidney issues…if you suffer from high blood pressure, try this Blood Pressure Support>>>


 

]]>
Recipe: Blueberry-Peach Yellow Squash Smoothie https://sevennutrition.com/digital/recipe-blueberry-peach-yellow-squash-smoothie/ Tue, 03 Jul 2018 15:05:12 +0000 http://sevennutrition.com/?p=55689 Squash…and blueberries in a smoothie, why not? “It can be challenging to get the recommended servings of vegetables into the day, so using fresh yellow squash is the perfect way to sneak in a serving of those veggies,” says Amber Ketchum, M.D.S., R.D., of Homemade Nutrition. “The squash adds fiber, vitamin C, and energy-boosting B vitamins. And it helps create a great creamy texture.”

 

 

Ingredients:

  • 1/2 cup fresh or frozen blueberries
  • 1 cup fresh or frozen peaches
  • 1/2 cup chopped yellow squash (raw)
  • 1/2 cup plain or Vanilla Greek yogurt
  • 1/2 cup water
  • 4-5 ice cubes if using fresh fruit

Directions:

  1. Place all ingredients in a blender and blend at least one minute or until the ingredients are completely combined and the smoothie is creamy.

Recipe and photo complimentary of Homemadenutrition.com

Featured Product: Plant-based vitamin and mineral complex for optimal health >>>

Related Article:  THE IMPORTANCE OF GETTING THE RIGHT NUMBER OF VITAMINS AND MINERALS

]]>