SUPERFOOD HIGHWAY: Part 6

POMEGRANATES

Pomegranates are the first thing that usually comes to mind these days when talking about  antioxidants and fruits with major health benefits. Studies show that drinking pomegranate juice daily may help support the normal blood flow to the heart. It has great antioxidant properties which helps keep bad cholesterol from forming. Gotta keep that ticker in shape!


Need some help figuring out what’s fact and what’s fiction about pomegranates? Well, that’s what we are here for!

Health Benefits:

•       Fights Breast Cancer
•       Lung Cancer Prevention
•       Protects the Neonatal Brain
•       Protects the Arteries
•       Lowers Cholesterol and Blood Pressure
•       Dental Protection Against Dental Plaque
•       Slows Prostate Cancer
•       Keeps PSA Levels Stable

Phew....the list is getting longer and longer as more research done on the effects of pomegranate juice come to light. Thank goodness for those smart researchers! Pomegranates are a little tricky and time consuming to eat as you have to take all the seeds wrapped in the white membrane, but well worth it once you get it all done. Enjoy those pomegranates!

Recipe Idea:

Grilled Lamb Chops with Pomegranate-Port Reduction


•       1 lemon, zested and juiced
•       2 tablespoons chopped fresh oregano
•       2 cloves garlic, minced
•       salt and black pepper to taste
•       8 (3 ounce) lamb chops
•       1/2 cup fresh unsweetened pomegranate juice
•       1 cup port wine
•       2 tablespoons pomegranate seeds


Directions


1.      Whisk together the lemon zest and juice, oregano, garlic, salt, and black pepper in a bowl; pour into a resealable plastic bag. Add the lamb chops, coat with the marinade, squeeze out excess air, and seal the bag. Set aside to marinate.


2.      Preheat an outdoor grill for medium-high heat, and lightly oil the grate.


3.      Bring the pomegranate juice and port wine to a simmer in a small saucepan over high heat. Reduce heat to medium-low, and continue simmering until the liquid has reduced to half of its original volume, about 45 minutes. Stir in the pomegranate seeds and set aside.


4.      Remove the lamb from the marinade, and shake off excess. Discard the remaining marinade. Cook the chops on the preheated grill until they start to firm, and are reddish-pink and juicy in the center, about 4 minutes per side for medium rare. Serve the chops drizzled with the pomegranate-port reduction.

Cheers to beauty-ful days!
Nina
The Urban Beauty Bar

SUPERFOOD HIGHWAY: Part 5

GUAVA

Guava is very common fruit seen in Asian countries. Even if you has yet to taste one of these mouth-watering treats, you have at least have seen or heard about it. What you might not know about them is that they are a real powerhouse of nutrients.






Health Benefits:


There are a few reasons why guava is healthy for you. First off, guava has a higher concentration of lycopene (an antioxidant that fights prostate cancer) than any other plant food. Higher than tomato, you ask? Yup. Higher than those too! It’s also rich in fibre with about 9 grams of fibre in every cup. Fibre has found to be beneficial in prevention of diabetes by slowing down the absorption of sugar in the body.


It lowers risk of cancer and diabetes. Guava contains a high vitamin C content which is known as one of the potent antioxidants which help protects cells from free radical damage. Guavas are very good sources of vitamin A, the nutrient best known for preserving and improving eyesight. How does it help your skin? Here is another reason to jump on the guava train.....


Guavas can help improve your skin texture due to the abundance of astringents in its fruits and in leaves. Your skin can benefit two ways from it. By eating the fruits, you can help tighten your muscles. You can also get its benefits by washing your skin with the decoction of its immature fruits and leaves to tone up and tighten the loosened skin.

As an added plus for your skin, guava is very rich in vitamin-A, B, C and potassium which are excellent anti oxidants and detoxifiers. Phew....that was a mouthful! Enjoy your guava!


Recipe Idea:

Guava Preserves


•       24 guavas, peeled
•       2 quarts water
•       4 cups white sugar
•       1 cup fresh orange juice
•       1 cup white sugar, or as needed
•       plantain leaves for wrapping (optional)


1.      Place the guavas in a large pot and fill with enough water to cover, about 2 quarts. Bring to a boil, and then simmer over medium heat for about 30 minutes. Drain fruit and pass through a strainer or food mill to turn into pulp.

2.      Place the pulp in a stainless steel or copper pot and stir in 4 cups of sugar and orange juice. Cook over medium heat, stirring constantly with a wooden spoon, until the mixture is thick enough to peel off of the bottom of the pan.

3.      Cover the surface of a 10x15 inch jellyroll pan with about half of the remaining sugar. Pour the hot guava mixture onto it and sprinkle the remaining sugar over the top. Let it cool to room temperature. When cooled, cut into squares and wrap in dried plantain leaves if you like. You could wrap in waxed paper or cellophane if the leaves are not available.


Cheers to beauty-ful days!
Nina

The Urban Beauty Bar

SUPERFOOD HIGHWAY: Part 4

CINNAMON

Cinnamon. Not only a flavourful spice and pleasant scent, but a common denominator in many comfort foods. I can almost smell the homemade apple pie right now! Okay, so cinnamon may not be that healthy if you mix in confectionary treats, however, on their own they actually has several
health benefits.


How can this great spice help your body? Let’s take a look at some health benefits, shall we?


It can help with a whole whack of things from diabetes to high blood pressure. Let’s not forget to mention how fantastic this little spice is for your skin! Did you know that cinnamon has antimicrobial properties can benefit your skin? Well, now you know! Don’t you feel smarter already? ;)


How to incorporate cinnamon into your everyday diet? Spice up your cup of java tomorrow morning by putting some cinnamon in your coffee pot. You could always try adding a bit to your applesauce. Who am I kidding? You’ll be coming up with ideas of your own in no time. You don’t need my help!


Health Benefits:


•       Aids in lowering blood pressure
•       May prevent blood clotting and reduce cholesterol in people with diabetes
•       Some studies show that cinnamon has an ability to stop medication-resistant yeast infections
•       One study found that smelling cinnamon boosts cognitive function and memory


Recipe Idea:


Cinnamon Applesauce


•       6 cups apples - peeled, cored and chopped
•       3/4 cup water
•       1/8 teaspoon ground cinnamon
•       1/8 teaspoon ground cloves
•       1/2 cup white sugar


1. In a 2 quart saucepan over medium heat, combine apples, water, cinnamon, and cloves.
2. Bring to a boil, reduce heat, and simmer 10 minutes.
3. Stir in sugar, and simmer 5 more minutes.

Cheers to beauty-ful days!
Nina
The Urban Beauty Bar

Super Food Highway: Part 3

Pumpkin Seeds

Just in time for Halloween....we have our pumpkin seed entry for the Superfood Highway Series. You might think that pumpkin seeds are just the waste products of your Halloween jack-o'-lanterns, but you’d be wasting the most nutritious part of the pumpkin!! The freshest pumpkin seeds you will find will be in the fall when pumpkins are in season. Though, you can find them anywhere all year round. Yay!


You’ve never tried them?!? To give you an idea of what the taste is like – they have a chewy texture with a subtle sweet and nutty flavour. Yum, yum, I say!


Health Benefits:


Go ahead. Eat those pumpkin seeds like they are candy coated chocolates! It’s a super easy way to consume more magnesium. As a regular part of a diet, they aid men In maintaining prostate health, and to maintain good bone mineral density. Osteoporosis isn’t just for the gals, you know?  It is also a potential problem for the older gents.


There have also been a few studies pertaining to the healing properties of pumpkin seeds. They have been recently investigated with respect to arthritis. Good news for those suffering with arthritis. My hands are overjoyed at this possibility! Woohoo! :)


There are approximately 126 calories in 1 serving, about 85 seeds, of roasted pumpkin seeds.


Recipe Idea:


Roasted Pumpkin Seeds


Ingredients:

•       Pumpkin seeds
•       Cooking spray, olive oil, or butter

•       Optional: Salt, garlic powder, onion powder, seasoned salt, or other seasoning of   choice

1. Rinse pumpkin seeds. Use your fingers to remove all the pulp. Drain pumpkin seeds and discard pulp. Spread out on a cookie sheet to dry overnight.

2. Preheat oven to 250 F. Line a baking sheet with non-stick foil.

3. Toss pumpkin seeds in olive oil, butter, or spray with cooking spray. Sprinkle with salt, garlic powder, onion powder, seasoned salt, cayenne pepper, or your choice of seasonings. Toss to coat.

4. Bake about 1 hour, tossing every 15 to 20 minutes, until golden brown.

5. Cool pumpkin seeds before eating. Store in an airtight container at room temperature up to 3 months or refrigerate up to 1 year.


If you like your toasted pumpkin seeds extra-salty, soak overnight in a solution of 1/4 cup salt to 2 cups of water. Dry an additional day, then proceed as above.


Note: Pumpkin seeds are also known as pepitas.

Cheers to beauty-ful days!
Nina
The Urban Beauty Bar

SUPERFOOD HIGHWAY: Part 2

BEETS

Beets might not be first thing you think of when at the grocery store, but don’t let those beets fool you. Underneath that dull appearance, beets have a buttery, sweet flavour and a whole whack of nutrients!


Beets have been known for many years to aid with all sorts of ailments.


Name a few? Ok....are you ready for the list??




Health Benefits:


• Drinking beet juice regularly aids with relief of constipation
• Effective in preventing lung, liver, and skin cancer
• Helps with red blood cell production
• Beets can help in normalizing blood pressure.
• They help keep the elasticity in your veins


What can they do for your skin? Well, beets can be incredibly beneficial in the prevention and cure of skin inflammation, acne, dry skin problems, dandruff and pustules. It also helps eliminate blemishes and promotes healthy skin and hair growth. Wow! Who knew??


As tempting as it may be to go the easy route and use the canned beets....go for fresh ones. In addition to the obvious reasons, the fresh ones come with a bonus - savoury greens! Yum, yum!

1 cup of raw beets has 58 calories!!

Recipe Idea:

 
Bay Leaf Beet Soup


• 4 large red beets, trimmed
• 2 tablespoons extra virgin olive oil

•1 red onion, chopped
•2 tablespoons chopped leek
•4 cloves garlic, chopped
•4 cups vegetable broth
•5 bay leaves, broken in half
•1 pinch ground cinnamon
•1/4 teaspoon salt, or to taste
•1/4 teaspoon ground black pepper
•1/8 teaspoon dried oregano
•1/8 teaspoon dried basil
•1 pinch ground cinnamon
•1 pinch ground cumin
•1 pinch dried tarragon


1. Preheat oven to 375 degrees F (190 degrees C). Wrap beets in foil.

2. Bake the beets until tender, about 1 hour; allow cooling, and then peeling the beets. Cut them into bite-size chunks.

3. Heat the olive oil in a soup pot over medium heat, and cook the red onion, leek, and garlic until the onion is translucent, about 5 minutes. Pour in the vegetable broth, and mix in the beets, bay leaves, cinnamon, salt, black pepper, oregano, basil, cinnamon, cumin, and tarragon. Bring the soup to a boil, then reduce heat to a simmer, and cook until the flavours of the bay leaves and spices are blended, 20 to 25 minutes. Pick out bay leaves.

4. Ladle about 1/4 of the beets into a blender, and add soup liquid as needed to fill the blender about 1/4 full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the beets and broth moving before leaving it on to puree. Puree the beets until smooth, and pour back into the soup.
Cheers to beauty-ful days!
Nina
The Urban Beauty Bar

SUPERFOOD HIGHWAY: Part 1

CABBAGE

Many European and Asian diets consist of a high content of cabbage. Did you know that cabbage is loaded with great nutrients? You may say cabbage schmabbage, but it’s true! There are plenty of ways to incorporate cabbage into your diet without a whole lot of effort, but with many benefits.


Health Benefits: Cabbage has a special nutrient called sulforaphane. This awesome nutrient is working hard to keep you healthy. Sulforaphane has been proven to actually boost your levels of these cancer-fighting enzymes higher than any other plant chemical. Really?!? Yes, really!!


Cabbage is also rich in iodine. What does that help with? Well, it helps brain and the nervous system function properly.  There are a ton of other great nutrients in cabbage such as vitamin-E. This is especially good for keeping your skin, eyes and hair healthy. Throw in some potassium and calcium, a little magnesium and you have a powerful tool for good health!


Oh, and FYI....it’s been reported that cabbage can also be used for treatment of varicose veins. Hooray!!

1 cup of chopped cabbage has only 22 calories!!

Recipe Ideas:


Cabbage Casserole

8 cups shredded green cabbage (about 1 head)
2 onions, chopped
1/4 cup Extra Virgin Olive Oil
1 lb. (450 g) extra-lean ground beef
2 cups instant brown rice, uncooked
2 cans (10 fl oz/284 mL each) condensed tomato soup
2 soup cans water


1) Heat oven to 350ºF.

2) Cook and stir cabbage and onions in dressing in large skillet 5 to 10 min. or until tender. Remove from skillet; set aside.

3) Add meat to skillet; cook until browned, stirring occasionally. Stir in rice, soup and water until well blended. Layer 1/3 of the cabbage mixture and half the meat mixture in 13x9-inch baking dish. Repeat layers; top with remaining cabbage mixture. Cover.

4) Bake for  1 hour.


**************************************


Cabbage Soup


(Not only great for the skin but rumored to be fat burning too)


5 carrots, chopped
3 onions, chopped
2 (16 ounce) cans whole peeled tomatoes, with liquid
1 large head cabbage, chopped
1 (1 ounce) envelope dry onion soup mix
1 (15 ounce) can cut green beans, drained
2 quarts tomato juice
2 green bell peppers, diced
10 stalks celery, chopped
1 (14 ounce) can beef broth


1) Place carrots, onions, tomatoes, cabbage, green beans, peppers, and celery in a large pot. Add onion soup mix, tomato juice, beef broth, and enough water to cover vegetables. Simmer until vegetables are tender. May be stored in the refrigerator for several days. 


(Only 90 calories a serving)



Cheers to beauty-ful days!
Nina
The Urban Beauty Bar

Superfood Highway - Getting your skin on the road to healthier looking days!

Youth doesn’t come in a jar of face cream. Yes, yes there are many creams out there that can help with a variety of issues we have with our skin....but really, there are other ways to help get that youthful glow. We are in a time where many people are so busy that they are constantly consuming foods that are easy to make, or are from a take out menu, but oh so bad for us. Funny how we then say to our skin care specialists when getting a facial “I don’t know why my skin keeps changing on me.”


Well, we often put ourselves on these special diets. We all know about those! Even if it wasn’t you on the diet, you’re sitting there nodding your head thinking of that friend of yours. The diet goes well for a bit, but there is temptation everywhere we look! We cheat a little here and there; a bag of chips, that oh-so tasty can of Dr. Pepper, the Chinese buffet across the street from your office. Oh yeah - temptation is out there!


We see the changes in our skin and then look for “quick fixes”. Well, you are going to get a treat over a two week period. Check in at the Urban Buzz on Mondays, Wednesdays and Fridays for entries in our six part series:

SUPERFOOD HIGHWAY: Getting your skin on the road to healthier looking days!

For each entry, we will showcase a specific “superfood”. You’ll get the 411 on its health benefits and as an added bonus – a recipe. Oh, how fancy!! ;) When is this series starting, you ask? Check back on Monday, October 24th for the first entry.


Cheers to beauty-ful days!
Nina
The Urban Beauty Bar