Favorite Food Friday: Grapefruit

I have never been a huge fan of citrus, preferring apples and bananas, but spending more time in Florida has turned me on to how delicious these nutritious fruits can be. One of my very favorite citrus fruits is grapefruit, halving one for breakfast or blending for fresh juice. If you're curious about the benefits of this beautiful, semi-sweet sphere, read on:

• Grapefruits fight diseases like indigestion, malaria, diabetes and urinary infections
• They quench thirst and reduce the burning sensation of high temperatures, lowering fevers
• Boosting the metabolism for more energy and endurance, they fight fatigue 
• Containing tryptophan, a glass of juice relieves insomnia, promoting healthy sleep

Favorite Food Friday: Avocado

One ingredient I incorporate into almost every dinner I cook is avocado. In addition to being delicious, avocados benefit your body in so many ways.

The finicky fruit can be frustrating to diners as it can sometimes be hard to tell if they are ripe enough to eat or are past their prime. A simple trick is to check under the stem. If it comes off easily and you can see green in its place, the avocado is ready to eat.

For those of us on the East Coast, avocados are in season now, so I am sharing some of the reasons you should add a few slices to your sandwich, salad or smoothie today.  

• This "healthy fat" food helps lower bad cholesterol and improves cardiovascular health
• Loaded with fiber, avocados keep you full and control your appetite
• Their thick skin blocks pesticides from reaching the edible center
• High levels of Vitamins A & E as well as antioxidants prevent the growth of cancer cells
• Monounsaturated fats maintain moisture in your epidermal level, improving skin's appearance

Ok, who wants guacamole now? 

The Freshest Springtime Foods

The vernal equinox came and went but if you live in the Northeast, it might feel as if spring weather will never arrive. Despite the unseasonable chill in the air, we can embrace the season with plates full of fresh fruits and vegetables that are at their tastiest this time of year. Read on to find out what to stock up on in the produce section.

Citrus: Vitamin deficiencies are not uncommon after a long, cold winter and nutrient-rich citrus fruits guard your immune system with more than 100% of your daily Vitamin C needs. Citrus also helps maintain eye health with lots of beta-carotene -- vital to anyone who spent the past few months hibernating in front of the television or computer screen.

Banana: Many people ramp up their activity levels in springtime and need additional calcium to prevent injuries. Bananas are a prebiotic that help your body absorb calcium and their high levels of potassium strengthen muscles -- including your heart. 

Avocado: This fan favorite is in season almost all year in California but here on the East Coast, we can only enjoy the ripest selection for about three months. Rich in L-carnitine, this fruit (yup, they're fruit not veggies) helps metabolize fat cells before bikini season arrives.  

Artichoke: Harvested in spring and fall, the spring crop is much sweeter and more tender. If you're trying to lose weight, the fiber (about 1/4 of what you need each day) in this vegetable will keep you fuller, longer. Full of peptides and antioxidants, artichokes also help to diminish pimples and wrinkles which also combat the free radicals that damage skin. 

Asparagus: Available all year, the stalks are thinner, sweeter and more affordable this time of year. This vegetable is said to have been served at the Last Supper and has become a staple for Easter and Passover menus but can be incorporated into your regular diet to help rid your body of excess water and bloat. 

Kale: Hearty kale leaves can stand up to winter weather and still produce tender leaves that can be cooked or eaten raw. The superfood removes toxins from your body and contains high amounts of antioxidants to fight off inflammatory diseases, such as obesity. 

Radishes: Suffering from springtime allergies? The anti-congestive qualities of this root vegetable help clear out your respiratory system. Loaded with Vitamin C, radishes also protect your lungs from infection. 

Favorite Food Friday: Lemons

For less than a dollar, you can detox your body, rev up your metabolism and protect yourself against illness and disease. Each morning, drink a glass of warm water with fresh lemon juice on an empty stomach and you'll soon reap these benefits:

• Boosted Energy: When negative-charged ions -- like those in lemon juice -- enter your digestive tract, your energy levels are naturally elevated without the caffeine crash. 
• Revitalized Complexion: Lemons have antioxidants that attack the free radicals damaging your skin and boosts collagen to smooth fine lines and refresh your skin. 
• Fights Fat: While no food actually burns fat (only your body can do that), lemons help your liver to perform at its best for healthy digestion and also boosts your metabolic rate.
• Increased Brain Function: Lemons contain potassium which aids in stress relief, clearing your mind and enhancing nerve function to keep you on top of your game. 

Bonus Benefits:

To relieve sore stomachs, improve digestive health and rev up your metabolism ... add ginger.

... If your temperature is soaring, add mint to induce sweating to break the fever.

Swap tap for coconut water ... to kick a sugar craving.

Winter Chicken Salad

This recipe can be thrown together in the morning before work and it will be ready to eat when you get home. Bonus: Your house will smell delicious even after you've polished off your dinner plate. 

Prep time: 15 minutes Cook Time: 8 hours Serves: 2

• Two sweet potatoes
• One large chicken breast, boneless and skinless
• Teaspoon of olive oil, salt, pepper, rosemary
• One cup of plum tomatoes
• Two-three garlic cloves crushed
• One cup chicken broth – can also do one half cup brother, one half cup water
• Two large handfuls of spinach
• One avocado, halved and sliced

Peel and chop two large sweet potatoes, placing them at the bottom of the crock pot. Rub both sides of the chicken breast with olive oil, salt, pepper and rosemary. Add chicken, tomatoes and crushed garlic to the pot and top with broth. Cover and cook on low for approximately eight hours or until the meat is tender enough to pull apart with a fork. Split the spinach between two plates and add half a sliced avocado to eat before layering the cooked chicken and vegetables on top.

Tuna & Avocado Salad

This is a recipe I put together with the random vegetables in our fridge and pantry but now it's one of our favorite salad recipes. If you love it as much as we do, you can easily double the recipe and eat it again for lunch the next day. 

Prep time: 30 minutes Cook Time: None Serves: 2

• 2 cups of spinach
• 2 cans of tuna, packed in water
• 1 TBSP Light mayo
• 2 large carrots chopped
• 2 celery stalks chopped
• 1 small can of sweet corn, drained and rinsed
• 1 cup of cherry tomatoes
• Half a large cucumber, diced
• 1 avocado, sliced
• 1/2 a can of black beans, rinsed
• Chopped cilantro (optional)
• Salt, pepper, olive oil and lemon to taste

Drain water from the tuna cans before adding tuna and mayo to a large bowl and mix with a fork. Once the tuna is shredded and coated in mayo, stir in the chopped carrots, celery, tomatoes and cilantro. Layer two dinner plates with spinach, black beans and corn before topping with the tuna salad mix and sliced avocado. Dress the salad with a little salt, pepper, olive oil and lemon. Serve immediately.

Smoothies 101: Choosing Ingredients

I start each morning with a homemade smoothie. The ingredients vary slightly, depending on what is in the fridge, but I make sure to include a mixture of fresh and frozen fruits, dark greens, healthy fats and proteins. Here are some of my favorite foods and supplements to include, and their nutritional benefits:

Fruit for Flavor

Bananas:  Beyond adding a smooth, creamy texture to dairy-free recipes, the simple fruit soothes the stomach and regulates bowel function. Bananas provide instant energy through sucrose, fructose and glucose. High potassium levels while its high potassium levels reduce the change of heart disease improve brain function and manage stress.

Blueberries: This superfood is packed with vitamins that aid in improved vision, reduced belly fat and enhanced mood. Long term benefits include lowering risk of heart disease, preventing certain types of cancer and slows the breakdown of bones. 

Raspberries: The anti-inflammatory benefits reduce joint pain, increase blood flow and manage heart health. Bonus, these berries can boost your metabolism and fight aging.

Vegetables

Spinach: High in Fiber, lowers blood pressure, improves vision, and promotes glowing skin, helps brain function.

Kale: Strengthens the immune systems, heart health, great for eyes, lower cholesterol, improves sleep, high iron content.

Boosts

Collagen: Plumps and firms skin, improves skin’s elasticity and helps prevents the signs of aging. On the inside, collagen helps repair joints, bones and tissues damaged during exercise and promotes healthy immune and central nervous systems.

Protein: One of the main benefits of switching to a plant-based diet is that fruits and vegetables are loaded with healthy fibers that naturally improve digestion

Bee Pollen: Eating bee pollen increases energy, rejuvenates skin, prevents acne and is made of almost 40% protein. Adding this to your smoothies can fight allergies, colds and the flu.

Texture

Coconut Oil: Positively affects our hormones for thyroid and blood sugar control, helps body absorb fat-soluble vitamins, increases good cholesterol, helps fight aging by stopping the damage to other healthy fat and tissues in our bodies.

Chia Seeds: This tiny seeds are full of calcium for bone health, fiber for digestive strength, Omega-3 fatty acids that aid in inflammation and are an excellent source of vegan protein.

Peanut Butter: High protein levels and healthy oils in this popular lunchtime spread help with weight loss, diabetes and Alzheimer’s disease.

Liquids

Coconut Water: Fat free, Vitamin C, cools the body, diuretic, aids in weight loss and boosts metabolism.

Unsweetened Almond Milk: Low fat, contains no saturated fat or cholesterol – high in Omega-3 fatty acids that lower bad LDL cholesterol, high in vitamins like B, E, Magnesium and Iron