by Heather Ferber | Oct 21, 2019 | Detoxification, Eating for Energy, General Health, Nutrition, Sugar, Weight Management |
October 21st marks National Apple Day – a celebration of all things apples and orchards. It was a pleasure to stop into the Fox 6 Real MKE Studios this morning to share my passion for apples.
SO many different varieties and tastes, in addition to many health benefits, and they can be easily incorporated into your fall menu planning.
According to the University of Illinois, there are over 7500 varieties of apples grown worldwide with 2500 of those varieties being grown in the United States and 100 of those varieties are commercially available. Apples can be grown in all 50 states, but only 36 of them grow them commercially and most are handpicked during the fall months.
They were a favorite food of the ancient Greek and Romans. And for good reason! They come in many colorful shades of red, green and yellow with a wide variety of tastes and flavors.
Favorite apple varieties at my house include:
• Gala – distinctive yellow-orange skin with red striping and crisp, sweet taste that goes great in salads
• Grannie Smith – green apples are lower in sugar which is great for weight loss and breaking sugar habits
• Honeycrisp – creamy white flesh with pleasant sweet tart flavor due to balance of sugar and acid
• SweeTango – hybrid of the Honeycrisp developed by the University of MN with a bit more tart flavor but very juicy
• Red Delicious – the most popular brand grown in the US
Since the Environmental Working Group usually reports apples in the top five of their Dirty Dozen List (produce which is most contaminated with pesticides), I do aim to buy organic whenever possible, especially since we eat so many of them at my house.
Apples contain antioxidants, phytochemicals and loads of fiber along with B vitamins and vitamin C. These powerful antioxidants have been linked to a reduction in risk for cancer, heart disease and diabetes. Interestingly, the phytochemicals vary greatly between the different varieties of apples and they also change during the ripening and storage phases.
Once these delicious fall beauties are on your counter or in your fridge (ideal long term storage is at 35 degrees – just about freezing) what can you do with them?
How to incorporate apples into your daily diet:
• Slice and top with your favorite nut butter
• Throw one into your morning smoothie
• Dried apple chips
• Apple snack/fruit bars (Like That’s It Bars and BARE Chips)
• Delicious desserts like the one outlined below
Baked Apple with Coconut Milk
Serves 2
2 medium apples
1 tablespoon coconut oil
1 teaspoon cinnamon
¼ to ½ cup coconut milk
¼ cup raw pumpkin seeds.
Preheat oven to 350 degrees F.
Slice the apples in half and remove the core and seeds. Place the apples face up on a baking tray. Drizzle with coconut oil and cinnamon. Bake about 20-25 minutes until soft. Remove from the oven and serve with warm coconut milk and top with pumpkin seeds.
by Heather Ferber | Sep 25, 2018 | Eating for Energy, Salads, Weight Management |
The leaves are beginning to change colors and so are the seasonal foods that are being harvested across Southeastern Wisconsin.
There’s a plethora of locally grown garden goodness that can still be enjoyed during September and early October in our area.
Sharing one of my favorite fall salads that incorporates napa cabbage, purple cabbage, bok choy, scallions, carrots, arugula and radishes – all which are seasonal this time of year in Wisconsin.
[tasty-recipe id=”3311″]
Fall Asian Chicken Salad
by Heather Ferber | Feb 22, 2018 | Detoxification, Eating for Energy, General Health, Immune System, Nutrition, Skin Care, Sugar, Weight Management |
Winter is brutal on your body. I know it’s definitely brutal on mine! I’m tired of the cold temps, gray days and mud all over. So I’ve learned to take extra special care of my body during this season of bugs, illness, close quarters, and crazy commitments. My plan includes eating seasonal foods that support and promote detoxification. The foods with best nutrient density will be those seasonal foods that are naturally grown during this time of year (does anything grow in Wisconsin during the winter?!), and your body needs these nutritional heavyweights to promote the process of detoxification.
Sharing some of my favorite winter foods that aid in the detoxification process. They are seasonal, delicious and nutritious, and provide the antioxidants necessary to guard against free radicals and toxins. (And I’ve been loading up on them this week to beat the scratchy throat I’ve been experiencing…thankfully it’s only me and not the hubby and kids who are having this challenge.)
Collard Greens
High in vitamins, minerals, and antioxidants, including magnesium and manganese. They are best steamed or sautéed with some garlic and crushed red pepper.
Garlic
The sulfur compounds in garlic are responsible for its pungent odor and taste. They also pack a wide variety of health benefits, including antioxidants, anti-inflammatory, anti-viral and anti-bacterial properties.
Almonds
High in manganese, magnesium and vitamin E. They are versatile and tasty; throw them in a vegetable dish, a casserole, your cereal, or a salad.
Cauliflower
Cauliflower is beneficial for its anti-cancer properties. It also contains glucosinolates that help activate enzyme detoxification. Cauliflower has sulfur-containing nutrients and antioxidants that help boost the body’s capacity for detoxification.
Pepper, Cumin, Turmeric, Fennel, and Ginger
These spices are essential in the detoxification process. They exhibit immune-boosting and anti-inflammatory properties and, when you pair them with detox-enhancing foods, they can get your body’s detox engine revving.
Lentils
Lentils provide the insoluble and soluble fibers that are perfect for stabilizing blood sugar. They also provide support to the intestines, especially during the detoxification process.
Kale
Yes, it’s on my list all year long. LOL! This is one of the truest superfoods with a ton of detox-supporting nutrients. It has anti-oxidant, anti-cancer and anti-inflammatory properties and may even help improve your cardiovascular health.
Beets
Beets are an essential source of phytonutrients known as betalains. They provide detoxification support and anti-inflammatory benefits. Find a way to like them! While it’s taken me years, they are now a regular in my diet (have discovered I love them in juices with lots of extra lime).
Onions
Don’t over-peel these beauties because you might be tossing out their important flavonoids, which act as phytonutrient powerhouses. The flavonoids are actually concentrated right in the outer layer of the flesh. Moreover, these are high in manganese; vitamins C, B9 and B6; and they are an essential source of potassium. I LOVE ONIONS! And I’m thankful I have at least one kid that does too.
Limes and Lemons
Limes and lemons are loaded with vitamin C. These citrus fruits also contain flavonoid compounds that provide anti-cancer and anti-oxidant benefits. Add them to your water all winter long.
Cabbage
Cabbage’s antioxidant properties make it a must to eat for winter detox. It is an anti-inflammatory and anti-cancer food that is also a great source of vitamins A and C. The polyphenol content of cabbage is different and will depend on the varieties that you eat. That’s why you need to mix green, red and Savoy varieties.
These seasonal foods are easy to find, easy to prepare, and easy to help you detox. They are delicious by themselves or combine many of them in a soup. Take your winter comfort food to the next level with some detoxifying powerhouses!
My last winter detox group for this season kicks off THURSDAY March 1st, 2018. Who will be joining us? You can view the details and signup on my website.
by Heather Ferber | Dec 16, 2017 | Eating for Energy, General Health, Heather on TV, Nutrition, Sugar, Weight Management |
Sharing a super simple, favorite Christmas treat at our house!
Here I am making this recipe at Fox 6 Real MKE studios.
Healthy-ish Dark Chocolate Holiday Bark
Ingredients:
- 9 ounces dark chocolate (70% cacoa or greater) (like theo, tabal, alter eco)
- 1 cup mixed nuts (your favorite raw/roasted combinations)
- ¼ cup unsweetened coconut flakes
- ¼ cup crushed candy cane (I like Wholesome Organic candy canes)
- ¼ cup freeze dried crushed raspberries (I get from Trader Joe’s)
- ¼ cup goji berries
- sea salt
Instructions:
- Line a baking sheet with parchment paper.
- In a medium pan, over very, very low heat on the stove, melt the chocolate. Continually stir so the chocolate does not burn
- Scatter nuts, coconut flakes, crushed candy cane, crush raspberries and goji berries on the baking sheet. (Save just a bit of each to sprinkle on top of bark once chocolate is laid in the pan.)
- Transfer the melted chocolate to the prepared baking sheet and spread into thin layer.
- Quickly sprinkle a few pieces of nuts, coconut, candy cane, raspberry and goji berry on top.
- Sprinkle a hint of sea salt on top as well.
- Allow chocolate to cool and harden completely before breaking into small pieces.
** If the chocolate is more on the bitter side, you can always add a teaspoon or two of honey to sweeten it up. Other fun ingredients you can experiment with include pomegranates, sunflower, chia and flax seeds or dried fruit pieces of any flavor. Get creative and fun with the endless combinations!
by Heather Ferber | Dec 13, 2017 | Detoxification, G.I. System, General Health, Immune System, Weight Management |
For those of you who have detoxed with me over the past years (550+ of you!), you know one of the natural remedies I love is is cranberry concentrate. Cranberry concentrate is an anti-bacterial agent that not only prevents bacterial growth but can also help eliminate toxins from your body.
Cranberry concentrate for detox protects your body from different diseases while also stimulating weight loss. It’s recommended to complete 2-3 detox programs over the course of one year in order to enhance your whole body’s functioning. Due to the accumulation of toxins in our body, the colon often gets blocked. A healthy colon is considered the key to better health, and cranberry concentrate cranberry concentrate for detox can help clean out all the junk from your colon. Yay! That’s a beautiful thing!
Cranberry concentrate elixir to detox!
Detox nutrition is essential for helping your body remove high levels of harmful toxins. Bacterial overgrowth can disturb your body’s natural cleansing process; cranberry concentrate kills the bacteria and promotes your natural cleansing methods. The manganese, potassium, vitamin A, anti-oxidants and vitamin C in cranberries also help in supporting your kidneys.
Are you suffering with?
- Fatigue
- Foods allergies or intolerances
- Skin problems
- Weight gain or inability to gain weight
- IBS, constipation, or irregular bowel movements
- Hampered immunity
- Headaches or other pains
- Hormonal imbalances
- Depression, anxiety, or constant mood swings
- Trouble sleeping
- Low sex drive
- Sugar cravings
If you suffer from any of the above, the beginning of the New Year is great time to hit your body’s reset button by detoxing. Even if you aren’t experiencing any symptoms, it is recommended that everyone detox seasonally to give the body’s detox organs a break.
Regularly detoxing allows you to:
- Alkalize the body naturally
- Reduce sugar intake and eliminate cravings
- Improve the function of the detox organs and boost cellular health
Cranberry Concentrate Recipe
To prepare my favorite cranberry concentrate, blend together 3 tablespoons of cranberry concentrate, 1 tablespoon of barley green powder (optional), and a full glass of water. It is recommended that you drink at least 1 glass of cranberry concentrate every day for better health and we do this during detox time!
Drinking cranberry concentrate for detoxification can provide your body with a wealth of benefits that can lead you toward a healthier life and away from all these new ailments. Your body’s digestive system is sensitive to your environment, but it is also the key to good health. Take care of it with cranberry concentrate.
Coming in January 2018 is the Love Yourself Winter Detox! There will be early sign up freebies and prizes during detox time. Sign up for my newsletter so you don’t miss out on the announcement, freebies and gifts!
by Heather Ferber | Oct 22, 2017 | Blending, Busy Mom Kitchen Tips, Cancer Prevention, Detoxification, Eating for Energy, General Health, Immune System, Nutrition, Weight Management |
The cooler fall weather is moving in and it’s time to have those favorite soup recipes ready to go!
Growing up in the land of cheese and cream, often times, the cooler weather comfort soups call for cream. But these soups can be loaded with calories which contribute to unwanted, extra winter weight. Too much dairy can also wreak havoc on digestive health leaving you feeling bloated and gassy.
It’s simple to make creamy soups without the cream and extra calories. Sharing one of my favorites today!
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NO CREAM BROCCOLI SOUP
2 Tablespoons olive oil
1 small sweet onion, chopped
2 cloves garlic, chopped
pinch of salt to taste
2 medium Yukon gold potatoes, peeled, cooked and chopped
1 small head of broccoli, chopped
2 cups coconut water
1 cup water
1 small bunch cilantro, chopped
**avocado – optional**
**Optional toppings – sunflower seeds, sesame seeds, scallions, nutritional yeast, herbamare, red pepper flakes, paprika, sea salt, or pepper.
Directions:
Heat the olive oil in a large saucepan over medium heat. Add the onions and a pinch of sea salt. Sauté until light brown – about 5-7 minutes. Add in garlic and cook another 2 minutes. Add the chopped broccoli and coconut water. Put on lid and cook over medium heat until broccoli is softened.
Carefully, transfer hot ingredients to a blender. Add in the already cooked potatoes and the fresh cilantro. Blend well until thick soupy texture is achieved. Use the additional cup of water to thin the soup if needed.
You can add an avocado for even more creaminess and it blends in nicely with the green broccoli.
When serving, top with desired toppings such as sunflower seeds, sesame seeds, scallions, nutritional yeast, herbamare, red pepper flakes, paprika, sea salt, and pepper.
Benefits:
The onions are loaded with phytochemical and vitamin C to help boost immune. The garlic aids digestion and in fighting those nasty fall colds and coughs. Yukon Gold potatoes give this soup a beautiful creaminess and are also high in vitamin C. Then there’s the beautiful broccoli! Loaded with more vitamin C, folate, potassium and fiber. The coconut water is low calorie, helps balance electrolytes and also has much needed magnesium which plays a role in hundreds of bodily reactions. Finally, cilantro is an excellent detoxifying herb that supports immune and metabolism with both vitamins A and K.
Creamy Broccoli Soup – without the cream!
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