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Fruit Smoothie Recipes - Coco-Mango Smoothie Recipe

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7 Reasons Why You Should Be Using Coconut Oil

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healthy benefits of using coconut oil




People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils.
  1. Coconut oil doesn’t turn to fat in your body. Unlike many other common oils, like soy (vegetable) and corn, coconut oil won’t make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT’s are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

    People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

    Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.

  2. Coconut oil increases your metabolism. Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.
    Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT’s burn three times more calories for six hours after a meal than LCT’s.

    for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

  3. Coconut oil has omega 3 fatty acids. Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.

  4. Coconut oil gives you energy. Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

    This is because coconut oil is natures richest source of medium-chain triglycerides (MCT’s), which increase metabolic rates and lead to weight loss.

    MCT’s promote thermogenesis, which increases the body’s metabolism, producing energy.This is because coconut oil is natures richest source of medium-chain triglycerides (MCT’s), which increase metabolic rates and lead to weight loss. MCT’s promote thermogenesis, which increases the body’s metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.

  5. One of the best things you can use on your skin and hair is coconut oil.Coconut oil one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.
    Not only does is soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.

  6. Coconut oil has healthy benefits that most other oils do not.Evidence is mounting that coconut oil has anti-fungal, anti-bacterial and anti-viral effects when both consumed and used topically on the skin.
    Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.
    Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

  7. Coconut oil is one of the best oils you can use for cooking.It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don’t do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.
    It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.





Chinese vegetable fried rice recipe


General Cooking Tip

Interesting uses for apples. You may have heard before that it’s best to keep apples stored separately from other fruits and vegetables because they give off gases that speed up ripening. Well those same gases are actually useful for some things. An apple wedge in the bag will soften clumped brown sugar over night. It will also keep your potatoes from sprouting.
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How to Throw the Ultimate Tailgate

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Shopping smart when hosting a tailgate or football party


Buy in bulk

Shopping at discount stores can help you pay less for essential tailgate items like hamburgers and hotdogs. And don't worry about buying a large quantity to get a good deal. Freeze what you don't need and use it for the next pre-game party.

Don't be afraid to repurpose

When looking to purchase tailgate supplies, consider investing in supplies that can do double duty so you can get more out of what you buy or bring with you to the game. For instance, most everyone knows that tin foil keeps food warm. But you should also consider lining your grill with it. This can help expedite the disposal of used charcoal. Similarly, trash bags are basic necessities to keep the tailgating site clean. If you use a plastic bag to line a case of drinks, fill the case with ice for an impromptu cooler to make sure your beverages are the most refreshing temperature.

Get cash back

For all the purchases that go into the ultimate tailgate, you want to make sure to consider how you will pay for what you need. Ninety-three percent of survey respondents said food or beverages are the biggest expenses when hosting a tailgate or in-home football party. With such important items, don't forget to take advantage of credit cards that offer rewards for those purchases.That let you earn more cash back where you spend the most money, for example getting 2 percent cash back at grocery stores on up to $1,500 in combined grocery store and gas purchases quarterly.

Know the rules

When you're planning on tailgating at the stadium before seeing your team play, do the research to learn the tailgating rules of the venue. Rules can vary depending on the where the game is hosted, and you don't want to put a damper on game-day fun because you didn't take the time to read through the stadium's website. According to the survey, over two-thirds of respondents (68 percent) plan to tailgate at their team's stadium for at least one game this football season. Respecting the rules of the game venue will help keep the day's activities moving smoothly and ensure everyone has a great time.

Stretch the dollar at the pump

With all that driving, the amount you spend on gas during football season can sneak up on you. There are a couple ways to help lower your spending on gas. First, consider carpooling to and from games, tailgates or football parties. If you're the driver, your passengers can pitch in to help cover gas and other costs. And if you're the passenger, you will save through lower fuel, parking and other vehicle expenses, just don't forget to offer to help out the driver. Secondly, if you have a credit card that provides cash back rewards, consider using it to make gas purchases even if you are part of a carpool. Just ask your carpool mates to pay you their share in cash.

Photo courtesy of Getty Images

Compliments Of: Bank of America



Veggie Taco Salad Recipe


Ingredients
  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 3/4 cup salsa
  • 5 cups shredded lettuce
  • 1 cup corn kernels
  • 1 cup black beans

Preparation
  1. In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
  2. In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.

Serves Makes 4 servings

Compliments of: Soyfoods Association of North America
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Keeping Cooking Area Clean

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One of the most prevalent illnesses today is food poisoning. It starts as a slight discomfort a few hours after eating and grows into a life- threatening episode requiring hospitalization.

The most common cause are the salmonella e-coli and listeria bacteria. And, they can be common problems in the chef’s kitchen.

Common breeding grounds for bacteria are kitchen towels, dish rags and brushes, cutting boards, kitchen sinks, door, drawer and refrigerator handles. Little things like timers, whisk handles, pepper mills and salt shakers also become breeding grounds for bacteria. You can also add bottles of oil, spice jars, can openers and the controls on your stove or ovens.

Food itself can be storage places for bacteria with the culprits chicken and other poultry, eggs, raw meats, dairy products, and even fresh fruits and veggies.

In addition to washing your hands regularly while cooking here is a list of things you should do in your kitchen to reduce the likelyhood of food poisoning:

  1. Wash poultry in ice cold water when you bring it home from the supermarket and refrigerate immediately. Cook it as soon as possible.
  2. Wash your hands and everything else that comes in contact with raw poultry.
  3. Wash, never reuse knives, cutting boards, towels or anything else that touches raw poultry without washing them. This means don’t use the cutting board or knives to chop vegetables or anything elsethat will not be cooked immediately.
  4. Wash your hands after going to the bathroom. Your family is not immune to your personal e-coli!
  5. Wash all vegetables immediately after you bring them home from the market. This includes all fruit including watermelons, strawberries, peaches, mangos, grapes, and almost every other fruit including bananas.
  6. Use a lot of paper towels that can be thrown away. Dish rags and towels are one of the biggest breeding grounds for bacteria.
  7. Keep your kitchen counters clean. Use a diluted bleach or disinfectant before and after meal preparation.
  8. Refrigerate foods as much as you can and read the labels on condiments, sauces, jams and jellies to see if they need refrigeration after opening. DO NOT LEAVE MAYONNAISE ON THE COUNTER ON A SUMMER DAY! That goes for anything made with the mayonnaise as well.
  9. Gently wash eggs in ice cold water before putting them in the fridge. There is nothing sterile about an egg that came from the chicken coop.
  10. Buy your meat, especially hamburger, from a reputable butcher shop.
  11. Make sure you have a meat thermometer and make sure all meat is cooked to the proper temperature to kill the dangerous bacteria in meats, poultry and fish.
  12. Wash your hands!! I can’t repeat this enough!
  13. Plan your grocery shopping so you go home immediately after you purchase perishable foods.
  14. If fish smells like fish, don’t buy it! If anything smells “off” or not what you are accustomed to, don’t buy it.
  15. If a can or jar whooshes when you open it, throw it away or better yet, take it back to the store.
  16. Drain things over the sink, not in it. This place is teeming with bacteria. Sterilize it often, but still keep edible food out of it.






General Cooking Tip:

Stop water from boiling over. To keep pans from boiling over when cooking, add a thin layer of butter around the rim of the pan. This works well for rice, pasta and potatoes.
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Avocado Dip Recipe

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Ingredients
  • 4 avocados
  • 2 tablespoons butter, melted
  • 1 red onion
  • 1/2 bunch of cilantro
  • 1 ear of sweet corn
  • 1 pint of sweet grape tomatoes
  • Juice of 1/2 lime
  • 2 fresh jalapeno peppers
Preparation
  1. Remove avocado and dice in a bowl. Shuck corn and remove kernels from cob and add to avocado.
  2. Dice red onion, cilantro and jalapeno. Slice tomatoes in half. Add to mixture, season with salt and pepper. Cover with plastic wrap and store in fridge.
  3. Be sure to press plastic wrap to the surface of the dip to prevent browning. I also add the avocado seed to the bowl to help prevent browning.





Pumpkin Spice Cake Recipe

General Cooking Tip:

Don’t be afraid to experiment. Good cooks are never afraid to deviate from a recipe and add their own flair. Whenever you make a substitution or addition be sure to make a note on the recipe so you remember next time whether you liked the change or not.
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How Eating The Right Foods Helps Those Pounds Melt

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Eating right helps better your health as well as help you slim down



For most people losing weight is an uphill battle and one that is often lost to tears and frustration. It is very difficult to stop eating and drinking certain things that brings pleasure to the individual, thus even trying to do so, causes stress and often failure to stick to the resolution for longer durations. Therefore exploring foods that are better and healthier would perhaps be a better alternative as compared to trying to go on a diet to lose weight.

There are a lot of good and delicious foods that are not only good for the body but it also has the added advantage of not causing the body to retain unwanted pounds through its consumption. There are also ways preparing foods that are less likely to cause weight retention and this too should be explored if the individual is unwilling to give up eating a certain food or ingredient. Simple measures can be taken without causing too much of a shock to the body system in the initial stages. These adjustments can then be increased as and when the body is ready and able to accept more deprivation.

Drinking a lot of water and cutting out as much sweetened food items as possible is one of the first and simplest steps to take in the quest to keep the pounds off. Keeping a food diary may also help the individual to be more aware of the foods consumed, thus creating the opportunity for the individual to make the healthier choice whenever possible. Enlisting the help of professional, such as doctors, health experts, dietitians, nutritionist can also help the individual better understand and accepts the negatives and positives of the current foods being consumed and then tailor make an appropriate diet plan with healthy food contents to encourage satisfaction without the added pounds.




Quinoa with Ginger Carrots Recipe


General Cooking Tip:

Salted butter vs. unsalted butter. Butter is available both with and without salt. The salt is added for extra flavor and to help preserve it so it has a longer shelf life. The problem is that sometimes the salt in butter can be more than a recipe needs. Choosing unsalted butter gives you more control over how much salt your dish contains. If you only have salted butter, the best thing to do is omit approximately ¼ teaspoon of salt per ½ cup (one stick) of butter used in the recipe.
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Powerhouse Green Smoothie

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Ingredients
  • 3/4 cup seedless green grapes
  • 1/2 cup ripe banana slices
  • 1/4 cup chopped kale
  • 2/3 cup non-fat plain Greek yogurt
  • 1 1/2 teaspoons canola oil
  • 1/2 cup ice cubes
Preparation
  1. In blender, combine all ingredients. Blend for about 30 seconds to 1 minute or until desired smoothness is achieved.

Serves
1 serving / Serving size 1 2/3 cups

Compliments Of: CanolaInfo




Flourless Banana Pancakes Recipe

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A little known fact about the avocado

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More and more today the world is looking to avocados as the next wholesome nutritious food replacement. Originating in Mexico and Central America it can now be found in many other countries like Indonesia, Philippines, Thailand, India, china, Japan, Peru and the list goes on.

Avocado: Ranging from being able to cure certain cancer diseases to the ideal food energy source for body builders, this remarkable fruit is fast gaining the popularity it so aptly deserves.

A little known fact about the avocado is that, when the avocado fruit is mixed into salads, it aids in the absorption of all the other nutrients the salad may have in a more efficient way.

When a comparison is made with other fruits the avocado wins all the time, as the fruit that is better able to allow the nutrients to be absorbed and also for its high content of many different nutrients.

The avocado is also considered a “meaty” fruit as the creamy like texture is rich and quite adequately makes for a good meal or an accompanying ingredient that enhances and enriches any dish.

For those wanting to avoid certain foods for health or religious reasons the avocado is known to be a good substitute as it contains adequate amounts of meat proteins, fat oils, vitamins and minerals.




Avocado Egg Rolls Recipe

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Eating oats to enhance good health

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Eating oats to enhance good health is not something new but has been practice through time. Oats is a very simple ingredient with far reaching positive effects and benefits.

Oats within a diet plan provides a wide range of important health benefits which cannot be duplicated by any other food item singularly. Being a significant dietary fiber source, oats consists of soluble and half soluble fibers which help to keep blood cholesterol levels effectively under control.

Some of the areas where oats has been known to be beneficial are in improving heart conditions, regulating blood sugar levels, functioning as anti cancer fighters, keeping blood pressure under control, maintaining regular and healthy bowel functions, helping in weight control, boosting athletic performances, and in general health and longevity.

Oats is also a food item that is rather hardy and can be grown in poor soil conditions which is of course another plus in terms of its availability. The various processes that the oat has to be subjected to before it reaches the dining table does not cause its nutritional value to decrease rather it is able to maintain its concentrated high fiber and nutrient base.

Oats can be a great day starter in the form of a piping bowl of oatmeal which can be more flavorful with the addition of fresh fruits, nuts or the dried fruits variety. It can also be used to make oat meal cookies which are usually a huge hit with kids and adults alike. Breads and muffins can also have the addition of healthy oats to it as with poultry stuffing too.




Delicious Oat Burgers


Cooking Tip:

Peel garlic easily. Peeling garlic can be frustrating unless you know this little tip that the pros use. Lay a clove flat on a hard surface and then pressing down hard on it with the flat side of a large knife. Once you’ve pressed hard enough you’ll hear a “pop” that tells you the peel has separated. Even with this trick your fingers will undoubtedly smell like garlic. Get rid of that odor by washing them well with salt.
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Skillet Quinoa with Black Beans, Cilantro and Feta Recipe

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Ingredients
  • 1 tablespoon canola oil
  • 1 cup onions, diced
  • 2 cups red bell pepper, diced
  • 1 1/2 cups water
  • 3/4 cup quinoa, uncooked
  • 1 can (15 ounces) reduced sodium black beans, rinsed and drained
  • 1/4 cup chopped walnuts
  • 2 teaspoons chili powder
  • 1/3 cup crumbled, reduced-fat feta cheese
  • 1/4 cup fresh cilantro, chopped
  • 1 medium garlic clove, minced
  • 1/2 teaspoon salt
Preparation
  1. In large, non-stick skillet, heat canola oil over medium-high heat.
  2. Add onion and pepper. Sauté 5 minutes or until onions begin to brown on edges, stirring occasionally.
  3. Add water and quinoa. Bring to boil over medium-high heat, reduce heat, cover and cook on medium-low for 12 minutes or until water is absorbed.
  4. Remove from heat, stir in beans, walnuts, chili powder, feta, cilantro, garlic and salt. Cover and let stand 2 minutes to heat through and absorb flavors.

Serves Yield 6 servings / Serving size 1 cup

Compliments Of: CanolaInfo




Eggplant with Garlic Sauce Recipe

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Nutrition Labels Decoded

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Nutrition label 101: Tips for Interpreting Nutrition Facts Labels


  • Always note serving sizes: While a food or beverage may seem like a good nutritional fit, the first thing to notice should always be the serving size. Watch out because if you read that a serving contains 100 calories, for instance, that may be for 8 ounces of a juice beverage and the container may hold 16 ounces.
  • Be aware of unhealthy contents: If looking to limit fat, sodium and sugar, pay close attention to these call outs on the label. Some foods might deliver more than your daily limit for sodium! Remember that trans fat should be avoided completely.
  • Look for the good stuff: A healthy diet consists of vitamins and nutrients which nutrition labels also spell out. Go for foods that are good sources of the good guys - dietary fiber, vitamins A and C, calcium, iron and potassium.
  • Don't be fooled by healthy looks: While package design may illustrate people engaging in healthful activities, pretty farm scenes and adorned with "healthy" words, note that the FDA does not regulate the use of creative brand names. As always, it is the nutrition facts label where a consumer can see what's really inside.

(Mother reading label) Photo courtesy of Getty Images
Compliments Of:Center for Food Integrity




Crunchy Vegetable Nuggets Recipe


General Cooking Tip:

Keep your recipes organized. Nothing is more frustrating when you’re ready to start cooking then not being able to find your recipe. Keep things organized by finding a system for filing your recipes that you can keep close at hand in the kitchen. A great option is to buy one of those photo albums where you peel back a plastic sheet and underneath is a sticky surface. This makes recipes easy to find and at any time you can remove or replace them!
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Vegetable and Rosemary Stew Recipe

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Ingredients
  • 2 tablespoons canola oil, divided
  • 1 medium onion, cut in 8 wedges
  • 3 medium carrots, quartered lengthwise and cut into thirds
  • 1 medium celery stalk, cut into 1-inch pieces
  • 2 cups water
  • 2 dried bay leaves
  • 1/4 teaspoon crushed red pepper flakes
  • 1 can (15 ounces) reduced-sodium navy beans, rinsed and drained
  • 1 cup grape tomatoes, quartered
  • 1/2 cup chopped fresh Italian parsley
  • 1 tablespoon chopped fresh rosemary
  • 3/4 teaspoon salt
  • Adding other vegetables is optional
Preparation
  1. In Dutch oven,or pot heat 2 tablespoon canola oil over medium-high heat.
  2. Add onion, carrot and celery. Sauté, stirring frequently, for 5 minutes or until vegetables just begin to lightly brown on edges. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer covered for 20 minutes or until vegetables are tender.
  3. Stir in beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked. Serve immediately or let stew stand 30 minutes to develop flavors and texture.

Serves 6 servings / Serving size 1 cup

Compliments Of: CanolaInfo




Vegetable Lasagna Recipe

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