healthy eating Archives - falafelandcaviar.com Thu, 16 Nov 2023 15:14:28 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 Keep Viruses at Bay With This Flu-Fighting Remedy https://falafelandcaviar.com/keep-viruses-at-bay-with-this-flu-fighting-remedy/ Sun, 19 Nov 2023 08:25:00 +0000 https://falafelandcaviar.com/?p=17423 The risk of catching colds and flu is particularly high as we head towards winter. That’s all the more reason to protect ourselves. Thankfully, honey and garlic contain so many anti-viral, anti-bacterial, and anti-inflammatory products that they form a natural flu-fighting remedy. View this post on Instagram A post shared by Cocinera plant based 🌱🧄 […]

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]]> The risk of catching colds and flu is particularly high as we head towards winter. That’s all the more reason to protect ourselves. Thankfully, honey and garlic contain so many anti-viral, anti-bacterial, and anti-inflammatory products that they form a natural flu-fighting remedy.

Ingredients

  • 7 garlic cloves, peeled
  • 5 tablespoons honey

Instructions

  1. Peel and lightly crush the garlic cloves.
  2. Place the cloves in a glass container and pour in enough honey to cover all the garlic. 
  3. Allow the mixture to sit at room temperature for around 5 days, until bubbles begin to form, indicating the fermentation process has begun. 
  4. Let the honey and garlic sit for 1 month, opening every few days to release the carbon dioxide. 
  5. After 30 days, eat a teaspoon of the honey daily or incorporate into your food. 

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]]> How To Get Your 5-A-Day Over The Winter https://falafelandcaviar.com/how-to-get-your-5-a-day-over-the-winter/ Mon, 16 Oct 2023 12:43:00 +0000 https://falafelandcaviar.com/?p=18358 When the sun is shining and the days are warm, it’s easy to eat salad for lunch most days and to sip on fruity smoothies. As the weather closes in, it feels harder to eat healthy–not only can our mood take a dip, finding enough fresh produce in the shops can be challenging. Here are […]

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]]> When the sun is shining and the days are warm, it’s easy to eat salad for lunch most days and to sip on fruity smoothies. As the weather closes in, it feels harder to eat healthy–not only can our mood take a dip, finding enough fresh produce in the shops can be challenging. Here are three ways to ensure you’re eating well over the darker months.

Dried Fruit

Dried fruits, such as figs, apricots and dates, are high in sugar, so a 30 gram serving per day is recommended (this equates to about two dates). However, these fruits are also very high in antioxidants, vitamins and iron (which can help combat the fatigue many of us feel during winter). Chop them up into porridge, eat them with a slice of cheese, or simply pop a few pieces of dried fruit into your mouth for a mid-morning snack.

Tinned Pulses

Although soaking dried beans, lentils and chickpeas arguably leads to tastier, more succulent results, sometimes you just don’t have the time required. Open a tin of chickpeas or lentils, fry up an onion with some ginger and garlic, add some spices and soon you’ll have a homemade vegetable curry on the table to warm you up on a cold night. Pulses provide protein and fiber, and are a filling, low fat option to bulk out meals.

Frozen Greens

Green vegetables such as broccoli, spinach and cabbage are amongst the healthiest foods we can eat. If you’re cooking a winter vegetable soup, throw in a few pieces of frozen spinach, or stir frozen broccoli florets through a stir fry for an easy nutrient boost. If you’re making a gravy to eat alongside a roast, blitzing some frozen spinach through can lend a delicious flavor and a real health boost.

Although eating the rainbow is harder during the winter months, it’s not impossible. Turn to dried, canned and frozen options to expand the fruit and vegetables available to you, and get creative in your kitchen.

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]]> The Health Benefits of Eating Food Slower https://falafelandcaviar.com/the-health-benefits-of-eating-food-slower/ Sat, 10 Jun 2023 08:09:00 +0000 https://falafelandcaviar.com/?p=17990 In today’s busy world, it’s a common occurrence to hurriedly devour our meals without giving much thought to the process. We often treat eating as a mere obligation, something to quickly check off our to-do list. However, taking the time to savor each bite and eat our food slowly can have a profound impact on […]

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]]> In today’s busy world, it’s a common occurrence to hurriedly devour our meals without giving much thought to the process. We often treat eating as a mere obligation, something to quickly check off our to-do list. However, taking the time to savor each bite and eat our food slowly can have a profound impact on our overall well-being—and here’s why.

Healthier Digestion

When we eat slowly, we allow our bodies to fully engage in the process of digestion. By chewing our food thoroughly and giving our bodies the time they need to break down the nutrients, we enhance the absorption of those vital elements.

We Enjoy It More

When we take the time to appreciate the flavors, textures, and aromas of our food, we tap into a whole new level of enjoyment. Eating slowly allows us to truly savor the experience, bringing a sense of mindfulness to our meals. It’s a chance to be present in the moment and cultivate a deeper connection with the food we consume.

We Make Better Food Choices

Eating slowly also promotes a healthier relationship with food. By paying attention to our body’s hunger and satiety cues, we can make more informed choices and avoid overeating. This mindful approach to eating empowers us to listen to our body’s needs and make choices that support our overall well-being.

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]]> The Mediterranean Diet has been Named the Best Eating Plan in the World https://falafelandcaviar.com/the-mediterranean-diet-has-been-named-the-best-eating-plan-in-the-world/ Sun, 15 Jan 2023 08:25:48 +0000 https://falafelandcaviar.com/?p=17588 Millions of people around the world resolve to start a new eating routine as the clock strikes twelve on January 1st. Although the commitment to healthy eating is overly ambitious in some cases, there are ways to improve your well-being without depriving yourself.  The U.S. News and World Report have announced its list of Best […]

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]]> Millions of people around the world resolve to start a new eating routine as the clock strikes twelve on January 1st. Although the commitment to healthy eating is overly ambitious in some cases, there are ways to improve your well-being without depriving yourself. 

The U.S. News and World Report have announced its list of Best Regional Diets of 2023 and the Mediterranean diet came out top.

The health benefits of a Mediterranean diet are hardly a secret. The eating plan is proven to reduce the risk of cardiovascular diseases, diabetes, neurodegenerative conditions, cancer, and early death. According to research, following a Mediterranean diet can increase longevity by up to 13 years!

The cuisine from several countries has influenced the diet, but overall it consists of a high intake of olive oil, vegetables, fruit, whole grains, nuts, and legumes; a moderate intake of fish, poultry, eggs, and dairy; and a low intake of refined carbohydrates and red meat.

“People from many different cultures worldwide already embrace this way of eating. They simply use different varieties of produce, seafood, herbs, and spices. After all, what matters is that plenty of nutrient-rich foods are being consumed regularly. The Mediterranean diet focuses on quality rather than a single nutrient or food group,” U.S. News and World Report explained.  

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]]> 3 Surprisingly Healthy Foods https://falafelandcaviar.com/3-surprisingly-healthy-foods/ Mon, 27 Sep 2021 06:24:00 +0000 https://falafelandcaviar.com/?p=16425 When we’re trying to eat healthy, it can sometimes be hard to sort through all the fad diets and conventional wisdom to figure out which foods are really hurting us and which are actually a good source of nutrients. Lots of foods that we tend to think are bad for us are actually healthy when […]

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]]> When we’re trying to eat healthy, it can sometimes be hard to sort through all the fad diets and conventional wisdom to figure out which foods are really hurting us and which are actually a good source of nutrients. Lots of foods that we tend to think are bad for us are actually healthy when eaten in moderation. And in fact, any food becomes bad for you if you eat too much of it! Here are a few foods that you can eat regularly, guilt-free.

Carbs

Carbs are often given a bad rap in mainstream dieting, with a reputation for being heavy and fattening. But in fact carbs are an essential dietary category, and help you feel full for longer. Lighter carbs like bread, pasta, and rice are quite good for you on their own. It’s just when you have too much or cover them in creamy sauces and sugary spreads that they get fattening.

Popcorn

Since popcorn is sold alongside chips at the store and movie theatre, it’s easy to see it as junk food. But since it’s made of corn (a grain) and isn’t at all dense, it’s not really unhealthy unless you drown it in butter. In fact, it has all the same nutrients as corn such as fiber and vitamin B.

Dark Chocolate

Of course, chocolate is most associated with desserts, which puts it in the “unhealthy” category. But in fact, pure cocoa has flavonoids, which can improve heart health, blood pressure, and concentration. Since dark chocolate has minimal sugar, you can eat a little every day without worrying.

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]]> Simple Rules For Balanced Eating https://falafelandcaviar.com/simple-rules-for-balanced-eating/ Tue, 26 May 2020 06:00:00 +0000 https://falafelandcaviar.com/?p=14705 Eating healthy and balanced food definitely requires some effort and up-front preparation, but you can make it much simpler if you just follow a few simple rules. Here are our favorite ones that will make your life easier. Add Fresh Veggies to Meals Simply adding some fresh vegetables to every meal will give you enough […]

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]]> Eating healthy and balanced food definitely requires some effort and up-front preparation, but you can make it much simpler if you just follow a few simple rules. Here are our favorite ones that will make your life easier.

Add Fresh Veggies to Meals

Simply adding some fresh vegetables to every meal will give you enough vitamins, minerals, and fiber for the day. The more you do it, the more it turns into a habit, and it’s one worth developing.

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Spicy Roasted Chickpea Salad from @cleanfoodcrush 😍🌱🍅🥑 Have you ever tried roasting chickpeas?⠀ So crunchy and tasty-satisfying…like chips or croutons. Great for snacking and sprinkling on top of salads like THIS one!⠀ ⠀ makes 4 servings⠀ ⠀ Ingredients:⠀ 6 packed cups of greens of choice (I used chopped Romaine lettuce, but arugula, or mixed baby greens would be awesome)⠀ 1 large avocado, sliced and drizzled with fresh lemon juice⠀ 2 cups cherry tomatoes, halved⠀ 2 Tbsps avocado oil, or olive oil⠀ 1 medium red onion, sliced thinly⠀ 1/3 cup pitted Kalamata olives⠀ 1/3 cup crumbled Feta cheese⠀ 4 hard boiled eggs, peeled and chopped⠀ 2 (15oz.) cans chickpeas, drained and rinsed well, allowed to air dry a bit⠀ 2 tsps chili powder⠀ 2 tsps smoked paprika⠀ 1/2 tsp ground cumin⠀ 1 tsp garlic salt⠀ 1/4 tsp pepper⠀ ⠀ To make the dressing:⠀ 1 large fresh lemon, juiced⠀ 3 Tbsps extra virgin olive oil⠀ 1 tsp dried oregano⠀ 2 cloves fresh garlic, minced⠀ sea salt and pepper, to taste (about 1/8 teaspoon each)⠀ ⠀ Instructions:⠀ ⠀ Preheat your oven to 400 degrees f. and line a large flat rimmed baking sheet with parchment paper.⠀ ⠀ Add the chickpeas to the tray and sprinkle with chili powder, paprika, cumin, garlic salt and pepper.⠀ ⠀ Drizzle with oil and toss well to get them all nicely coated.⠀ ⠀ Arrange the chickpeas in a single layer and roast for 25-30 minutes, until dark golden brown and crispy, tossing once or twice during roasting time.⠀ ⠀ Meanwhile, to a small jar, add all dressing ingredients and shake vigorously to emulsify, or simply whisk dressing ingredients together in a small bowl.⠀ Set aside.⠀ ⠀ Place your choice of favorite greens into a large bowl and top nicely with crispy chickpeas, cherry tomatoes, onions, avocado, olives, feta, and hard boiled eggs. OR divide ingredients evenly between 4 separate serving bowls.⠀ ⠀ Drizzle, then gently toss your salad with the homemade dressing and enjoy! ❤Rachel

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Choose Healthy Fats

We already know that we don’t need to avoid fats in order to eat healthily, but we should choose healthier, non-processed options whenever possible. Cold-pressed olive oil is one great choice, for example.

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ⓢⓞⓡⓣⓔⓞ – sorteo finalizado – ❤👨 SORTEO DÍA DEL PADRE 👨❤ . ¿Sabías que los frutos secos refuerzan el sistema inmunitario? . Este año regala frutos secos por el #DiaDelPadre y por eso queremos sortear un lote con motivo de este día. Un snack saludable con múltiples propiedades beneficiosas para el organismo. Si los incorporas a diario en tu dieta, estarás inviertiendo en mejorar tu salud. . El lote consta de lo siguiente: 🥜 Un bote con nuestro mix estrella, el Kernel Mix 🥜 Un bote de frutos secos tostados de sabores . . ¿Como participar? 1) Sigue a @nutnutspain 2) Dale like a la foto 3) Nombra a dos amigos en los comentarios 4) Si quieres tener más oportunidades, puedes compartir en stories este Post con el hashtag #nutnutlovers . . ¡Facilísimo!. Tienes desde hoy hasta el próximo martes 17 de marzo a las 20h para participar! ¡Mucha Suerte! . #Sorteo #Nutlovers #NutNut #NutNutLovers #Almendras #Almonds #Anacardos #Cashews #Pistachos #Macadamia #Hazelnuts #NutsMadrid #Nuts #GoNuts #Shop #Gourmet #Healthy #FrutosSecos #Snack #HealthyFood

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Avoid Processed Foods

Pre-packed, processed foods like meat products, cereal, and industrial snacks typically don’t have any nutritional value and won’t benefit your health at all. Whenever possible, avoid them and go with natural, healthy alternatives like nuts, eggs, oats, fresh meat, etc.

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Today’s #oatspiration — “Part of getting to know yourself is to unknow yourself; to let go of the limiting stories you’ve told yourself about who you are so that you aren’t trapped by them”💫⁣ ⁣ I did a research project earlier this semester on “self-fulfilling prophecies” and the biggest thing I learned from it is how impactful the stories we tell ourselves are🌱⁣ ⁣ We can believe that we’re confident or insecure. Or that we’re good or bad at something✨ If we choose the negative “stories”, we trap ourselves in limiting beliefs and ignore our potential. But if we tell ourselves POSITIVE stories, and cultivate a growth mindset, we switch the narrative to something far more beneficial!🧡🌞⁣ ⁣ 🌟Oat details:⁣ -2/3 cup rolled oats + water cooked in the microwave for 2 minutes⁣ -Ground flax, cinnamon and sea salt mixed in⁣ 🌟Topped with: baby orange slices, frozen blueberries, pumpkin seeds, almond slivers, peanut butter, and @nutsolaofficial

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]]> 5 Portion Size Mistakes to Avoid https://falafelandcaviar.com/5-portion-size-mistakes-to-avoid/ Sat, 07 Mar 2020 09:27:00 +0000 https://falafelandcaviar.com/?p=14574 If you’re looking to get healthier, it’s important to eat high-quality foods. But, how much you’re eating is just as relevant and when you eat healthy foods, it’s really easy to eat too much of it without realizing that you’re overdoing the recommended portion size. These foods are the ones to watch out for when […]

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]]> If you’re looking to get healthier, it’s important to eat high-quality foods. But, how much you’re eating is just as relevant and when you eat healthy foods, it’s really easy to eat too much of it without realizing that you’re overdoing the recommended portion size. These foods are the ones to watch out for when trying to follow portion sizes.

Avocado

We can’t seem to get enough avocado, but did you know the portion size of avocados is 1/3 to 1/5 of a medium-sized avocado? Avocados can be found in almost any foods these days from brownies to toast and you need to keep in mind that they’re high in monosaturated fats. One medium-sized avocado is 234 calories!

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This bowl of healthy treats isn't just good for your body but also beneficial to your skin! Did you know that Avocado is a total powerhouse when it comes to healthy skin? It's packed with antioxidants and vitamins that help your skin glow while also relieving inflammation from skin conditions such as psoriasis & eczema! 🥑⁠ ⁠ Via @leanneliveshealthy⁠ .⁠ .⁠ .⁠ #turnhopeintohealing #100usesofemuaid #emuaid #skinrelief #holisticmedicine #naturalingredients #naturalmedicine #holisticlifestyle #greenlifestyle #holistichealth #nourishyourself #selfloveclub #iamwellandgood #wellnessjourney #naturalhealth #mindandbody #cleanliving #mindbodyspirit #symptomrelief #naturalhealing #holistichealing #psoriasiswarrior #psoriasisrelief #psoriasisremedies

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Fruit Smoothies

When you order a smoothie at a shop they usually come in 20-ounces or more, but the portion size is about half of that. Smoothies have tons of nutrients, but they’re high in sugar and calories.

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I prepare fresh almond milk for my children‘s breakfast almost every morning. With the leftover almond milk, I prepare a fruit smoothie, this one is made with almond milk, banana, and strawberries. The leftover pulp from straining the almond milk, gets blended with banana and a little water and dehydrated into sweet chapatis. . . . . . #rawvegan #rawfoods #rawfood #yoga #rohkost #healthyfood #crudivore #eattherainbow #cancerprevention #fullyraw #rawvegansofig #veganism #plantbased #foodasmedicine #plantbaseddiet #diet #rawveganfoodshare #rawvegandiet #joywithrawfood #sugarfree #vegansofig #veganfood #vegan #vegetarian #veganfoodshare #rawveganfood #plantpowered #saltfreerawfood #vegansofaustralia #crudivegano

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Granola

A breakfast staple, granola is high in calories and fat, plus, most store-bought versions have tons of added sugar. The recommended portion size is 1/3-1/4 cup, which is way less than filling your entire cereal bowl.

Frozen Yogurt & Ice Cream

It’s important to note that not all frozen yogurt is healthier than ice cream. When you go to an ice cream shop, they come with 2-4 scoops or 1-2 cups, which is way more than the recommended portion size of 1 scoop or 1/2 cup.

Olive Oil

Olive oil has tons of health benefits and it’s packed with healthy fats, but if you use olive oil in your salads, pasta, or for cooking, you need to pay attention to how much you are adding. The recommended portion size is one tablespoon which has 120 calories and it adds up quickly when you’re dousing your food in it.

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]]> 4 Amazing Things to Do With Beets https://falafelandcaviar.com/4-amazing-things-to-do-with-beets/ Wed, 26 Feb 2020 13:43:00 +0000 https://falafelandcaviar.com/?p=14406 There are tons of awesome recipes using this nutritious root vegetable. It adds vibrant color and tons of health benefits to whatever dish it’s included in. Here are some awesome ways to include more beets in your diet. Gnocchi Our favorite Italian dumplings get a splash of gorgeous purple with this delicious roasted beet. This […]

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]]> There are tons of awesome recipes using this nutritious root vegetable. It adds vibrant color and tons of health benefits to whatever dish it’s included in. Here are some awesome ways to include more beets in your diet.

Gnocchi

Our favorite Italian dumplings get a splash of gorgeous purple with this delicious roasted beet. This works as the perfect romantic meal for you and your loved one or a sure show-stopper to feed guests at an event.

Hummus

Just when you thought there was no way to make hummus any tastier, beet hummus came along. Roasted beets make classic hummus even creamier, sweeter and healthier. Add a spoonful to a salad or serve it as a beautiful spread for veggies and pita.

Pizza

Pizza is already stunning on its own. But when a few roasted beets are thrown into the homemade crust to give it a gorgeous magenta color and earthy flavor, you just won’t be able to take your eyes off it.

Brownies

It’s not only salty recipes that really benefit from beets. Brownies made with beets are fudgy and full of healthy nutrients. Your kids won’t taste the difference!

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To look at these fudgy, dark chocolate brownies, would you guess that there is an entire pound of beets hidden inside? Crazy but true, beets make brownies even better. You can't taste the beets, but they add the most amazing texture! Are you game to try them? ____ Recipe – search 'pinch and swirl beet brownies' or https://pinchandswirl.com/fudgy-dark-chocolate-beet-brownies/ ____ #foodtography #foodstory #easycooking #pastatime #foodgraphy #food52grams #seriouseats #f52 #foodgoals #foodlifestyle #foodigers #nomnoms #fooddiaries #beautifulcuisine #foodiesofinstagram #recipeoftheday #eatstagram #deliciousfood #eaaats #yumyum #munchies #instacook #foodinspiration #foodforlife #fudgybrownies #instaeat #lunch #foodpornshare #chocolatebrownies #beetbrownies

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]]> Genius Greek Yogurt Swaps https://falafelandcaviar.com/genius-greek-yogurt-swaps/ Mon, 24 Feb 2020 11:42:00 +0000 https://falafelandcaviar.com/?p=14392 Greek yogurt is full of protein, calcium and healthy probiotics. Not only does it taste delicious on its own or with a drizzle of honey, but it also works as a healthy, flavorful alternative in some of your favorite dishes.  Chili Though you may usually enjoy a warm bowl of chili with a dollop of […]

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]]> Greek yogurt is full of protein, calcium and healthy probiotics. Not only does it taste delicious on its own or with a drizzle of honey, but it also works as a healthy, flavorful alternative in some of your favorite dishes. 

Chili

Though you may usually enjoy a warm bowl of chili with a dollop of sour cream, Greek yogurt is just as good and much healthier. A 175 gram serving of Greek Yogurt contains 18 grams of protein, while the same amount of sour cream contains only five.

Salad Dressing

Swap fat-free Greek yogurt for mayo in some of your favorite salad dressings, like Caeser or ranch. You’ll love the low-calorie yet high flavor result.

Tuna Salad

Don’t knock it till you try it! Healthy tuna salad can be made by mixing a can of tuna with a few spoonfuls of tangy Greek yogurt. It’s a unique and healthy spin on the classic tuna salad.

Pancakes

Considering that breakfast is the most important meal of the day, make sure it’s full of protein to keep you full all morning long. The next time you make pancakes, sub out the milk or buttermilk for Greek yogurt.

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An oldie but goodie L&Z recipe got a makeover last week and I couldn't be more pumped you guys! Fluffy Greek Yogurt Blueberry Pancakes coming in HOT – literally! Can you believe that these pancakes have a whopping 6 grams of protein and just 3 grams of fiber per pancake?!? Say whaaaat?? If you're looking for the perfect fluffy pancake, I've got a secret for you ➡it's the Greek yogurt, mama! It's also where the protein boost comes from so all the thanks to Greek yogurt for creating the fluffiest pancakes of all! I'm super into all things pancakes and currently enjoy alllll the cashew butter and maple syrup as my fav toppings! So let's chat all the pancake topping ideas – leave a comment with your fav way to enjoy pancakes! Link to recipe in stories/breakfast meal prep highlights or grab the recipe: https://www.loveandzest.com/greek-yogurt-pancakes/ #loveandzest #ontheblog #pancakes #blueberrypancakes #bananapancakes #almondflourpancakes #glutenfreepancakes #greekyogurtpancakes #pancake #proteinpancakes #blueberries #breakfastmealprep #mealprep

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]]> These Juices are a Great Source of Vitamin C https://falafelandcaviar.com/these-juices-are-a-great-source-of-vitamin-c/ Sat, 15 Feb 2020 11:13:00 +0000 https://falafelandcaviar.com/?p=14255 It’s especially important to keep Vitamin C in your diet at this time of the year. While our bodies naturally get a strong dose of this vitamin during the months of the summer sun, it can be more difficult to ensure that this crucial vitamin stays in your body in strong doses during the winter. […]

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]]> It’s especially important to keep Vitamin C in your diet at this time of the year. While our bodies naturally get a strong dose of this vitamin during the months of the summer sun, it can be more difficult to ensure that this crucial vitamin stays in your body in strong doses during the winter.

If you are looking to ensure that you keep plenty of Vitamin C in your body, give these fruit juices a try.

Orange Juice

Citrus juices are a great source of Vitamin C, and orange juice is no exception. Try adding a glass to your morning routine, especially if it’s fresh-squeezed, which can give you more than the daily recommended dose of this vitamin.

Grapefruit Juice

Grapefruit juice is another fantastic option here. While it might be more acidic and sour than orange juice, grapefruit juice contains roughly the same amount of Vitamin C and is lower in sugar, especially if you find a non-sweetened version.

Cranberry Juice

Want to get plenty of C in your diet but aren’t a fan of citrus juices? Cranberry juice, then, is a great option. Containing a healthy dose of 20% of the recommended daily value of this mineral in a glass, you can give your immune system a boost with this red juice.

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]]> ersion="1.0" encoding="UTF-8"?> healthy eating Archives - falafelandcaviar.com Thu, 16 Nov 2023 15:14:28 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 Keep Viruses at Bay With This Flu-Fighting Remedy https://falafelandcaviar.com/keep-viruses-at-bay-with-this-flu-fighting-remedy/ Sun, 19 Nov 2023 08:25:00 +0000 https://falafelandcaviar.com/?p=17423 The risk of catching colds and flu is particularly high as we head towards winter. That’s all the more reason to protect ourselves. Thankfully, honey and garlic contain so many anti-viral, anti-bacterial, and anti-inflammatory products that they form a natural flu-fighting remedy. View this post on Instagram A post shared by Cocinera plant based 🌱🧄 […]

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]]> The risk of catching colds and flu is particularly high as we head towards winter. That’s all the more reason to protect ourselves. Thankfully, honey and garlic contain so many anti-viral, anti-bacterial, and anti-inflammatory products that they form a natural flu-fighting remedy.

Ingredients

  • 7 garlic cloves, peeled
  • 5 tablespoons honey

Instructions

  1. Peel and lightly crush the garlic cloves.
  2. Place the cloves in a glass container and pour in enough honey to cover all the garlic. 
  3. Allow the mixture to sit at room temperature for around 5 days, until bubbles begin to form, indicating the fermentation process has begun. 
  4. Let the honey and garlic sit for 1 month, opening every few days to release the carbon dioxide. 
  5. After 30 days, eat a teaspoon of the honey daily or incorporate into your food. 

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]]> How To Get Your 5-A-Day Over The Winter https://falafelandcaviar.com/how-to-get-your-5-a-day-over-the-winter/ Mon, 16 Oct 2023 12:43:00 +0000 https://falafelandcaviar.com/?p=18358 When the sun is shining and the days are warm, it’s easy to eat salad for lunch most days and to sip on fruity smoothies. As the weather closes in, it feels harder to eat healthy–not only can our mood take a dip, finding enough fresh produce in the shops can be challenging. Here are […]

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]]> When the sun is shining and the days are warm, it’s easy to eat salad for lunch most days and to sip on fruity smoothies. As the weather closes in, it feels harder to eat healthy–not only can our mood take a dip, finding enough fresh produce in the shops can be challenging. Here are three ways to ensure you’re eating well over the darker months.

Dried Fruit

Dried fruits, such as figs, apricots and dates, are high in sugar, so a 30 gram serving per day is recommended (this equates to about two dates). However, these fruits are also very high in antioxidants, vitamins and iron (which can help combat the fatigue many of us feel during winter). Chop them up into porridge, eat them with a slice of cheese, or simply pop a few pieces of dried fruit into your mouth for a mid-morning snack.

Tinned Pulses

Although soaking dried beans, lentils and chickpeas arguably leads to tastier, more succulent results, sometimes you just don’t have the time required. Open a tin of chickpeas or lentils, fry up an onion with some ginger and garlic, add some spices and soon you’ll have a homemade vegetable curry on the table to warm you up on a cold night. Pulses provide protein and fiber, and are a filling, low fat option to bulk out meals.

Frozen Greens

Green vegetables such as broccoli, spinach and cabbage are amongst the healthiest foods we can eat. If you’re cooking a winter vegetable soup, throw in a few pieces of frozen spinach, or stir frozen broccoli florets through a stir fry for an easy nutrient boost. If you’re making a gravy to eat alongside a roast, blitzing some frozen spinach through can lend a delicious flavor and a real health boost.

Although eating the rainbow is harder during the winter months, it’s not impossible. Turn to dried, canned and frozen options to expand the fruit and vegetables available to you, and get creative in your kitchen.

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]]> The Health Benefits of Eating Food Slower https://falafelandcaviar.com/the-health-benefits-of-eating-food-slower/ Sat, 10 Jun 2023 08:09:00 +0000 https://falafelandcaviar.com/?p=17990 In today’s busy world, it’s a common occurrence to hurriedly devour our meals without giving much thought to the process. We often treat eating as a mere obligation, something to quickly check off our to-do list. However, taking the time to savor each bite and eat our food slowly can have a profound impact on […]

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]]> In today’s busy world, it’s a common occurrence to hurriedly devour our meals without giving much thought to the process. We often treat eating as a mere obligation, something to quickly check off our to-do list. However, taking the time to savor each bite and eat our food slowly can have a profound impact on our overall well-being—and here’s why.

Healthier Digestion

When we eat slowly, we allow our bodies to fully engage in the process of digestion. By chewing our food thoroughly and giving our bodies the time they need to break down the nutrients, we enhance the absorption of those vital elements.

We Enjoy It More

When we take the time to appreciate the flavors, textures, and aromas of our food, we tap into a whole new level of enjoyment. Eating slowly allows us to truly savor the experience, bringing a sense of mindfulness to our meals. It’s a chance to be present in the moment and cultivate a deeper connection with the food we consume.

We Make Better Food Choices

Eating slowly also promotes a healthier relationship with food. By paying attention to our body’s hunger and satiety cues, we can make more informed choices and avoid overeating. This mindful approach to eating empowers us to listen to our body’s needs and make choices that support our overall well-being.

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]]> The Mediterranean Diet has been Named the Best Eating Plan in the World https://falafelandcaviar.com/the-mediterranean-diet-has-been-named-the-best-eating-plan-in-the-world/ Sun, 15 Jan 2023 08:25:48 +0000 https://falafelandcaviar.com/?p=17588 Millions of people around the world resolve to start a new eating routine as the clock strikes twelve on January 1st. Although the commitment to healthy eating is overly ambitious in some cases, there are ways to improve your well-being without depriving yourself.  The U.S. News and World Report have announced its list of Best […]

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]]> Millions of people around the world resolve to start a new eating routine as the clock strikes twelve on January 1st. Although the commitment to healthy eating is overly ambitious in some cases, there are ways to improve your well-being without depriving yourself. 

The U.S. News and World Report have announced its list of Best Regional Diets of 2023 and the Mediterranean diet came out top.

The health benefits of a Mediterranean diet are hardly a secret. The eating plan is proven to reduce the risk of cardiovascular diseases, diabetes, neurodegenerative conditions, cancer, and early death. According to research, following a Mediterranean diet can increase longevity by up to 13 years!

The cuisine from several countries has influenced the diet, but overall it consists of a high intake of olive oil, vegetables, fruit, whole grains, nuts, and legumes; a moderate intake of fish, poultry, eggs, and dairy; and a low intake of refined carbohydrates and red meat.

“People from many different cultures worldwide already embrace this way of eating. They simply use different varieties of produce, seafood, herbs, and spices. After all, what matters is that plenty of nutrient-rich foods are being consumed regularly. The Mediterranean diet focuses on quality rather than a single nutrient or food group,” U.S. News and World Report explained.  

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]]> 3 Surprisingly Healthy Foods https://falafelandcaviar.com/3-surprisingly-healthy-foods/ Mon, 27 Sep 2021 06:24:00 +0000 https://falafelandcaviar.com/?p=16425 When we’re trying to eat healthy, it can sometimes be hard to sort through all the fad diets and conventional wisdom to figure out which foods are really hurting us and which are actually a good source of nutrients. Lots of foods that we tend to think are bad for us are actually healthy when […]

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]]> When we’re trying to eat healthy, it can sometimes be hard to sort through all the fad diets and conventional wisdom to figure out which foods are really hurting us and which are actually a good source of nutrients. Lots of foods that we tend to think are bad for us are actually healthy when eaten in moderation. And in fact, any food becomes bad for you if you eat too much of it! Here are a few foods that you can eat regularly, guilt-free.

Carbs

Carbs are often given a bad rap in mainstream dieting, with a reputation for being heavy and fattening. But in fact carbs are an essential dietary category, and help you feel full for longer. Lighter carbs like bread, pasta, and rice are quite good for you on their own. It’s just when you have too much or cover them in creamy sauces and sugary spreads that they get fattening.

Popcorn

Since popcorn is sold alongside chips at the store and movie theatre, it’s easy to see it as junk food. But since it’s made of corn (a grain) and isn’t at all dense, it’s not really unhealthy unless you drown it in butter. In fact, it has all the same nutrients as corn such as fiber and vitamin B.

Dark Chocolate

Of course, chocolate is most associated with desserts, which puts it in the “unhealthy” category. But in fact, pure cocoa has flavonoids, which can improve heart health, blood pressure, and concentration. Since dark chocolate has minimal sugar, you can eat a little every day without worrying.

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]]> Simple Rules For Balanced Eating https://falafelandcaviar.com/simple-rules-for-balanced-eating/ Tue, 26 May 2020 06:00:00 +0000 https://falafelandcaviar.com/?p=14705 Eating healthy and balanced food definitely requires some effort and up-front preparation, but you can make it much simpler if you just follow a few simple rules. Here are our favorite ones that will make your life easier. Add Fresh Veggies to Meals Simply adding some fresh vegetables to every meal will give you enough […]

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]]> Eating healthy and balanced food definitely requires some effort and up-front preparation, but you can make it much simpler if you just follow a few simple rules. Here are our favorite ones that will make your life easier.

Add Fresh Veggies to Meals

Simply adding some fresh vegetables to every meal will give you enough vitamins, minerals, and fiber for the day. The more you do it, the more it turns into a habit, and it’s one worth developing.

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Spicy Roasted Chickpea Salad from @cleanfoodcrush 😍🌱🍅🥑 Have you ever tried roasting chickpeas?⠀ So crunchy and tasty-satisfying…like chips or croutons. Great for snacking and sprinkling on top of salads like THIS one!⠀ ⠀ makes 4 servings⠀ ⠀ Ingredients:⠀ 6 packed cups of greens of choice (I used chopped Romaine lettuce, but arugula, or mixed baby greens would be awesome)⠀ 1 large avocado, sliced and drizzled with fresh lemon juice⠀ 2 cups cherry tomatoes, halved⠀ 2 Tbsps avocado oil, or olive oil⠀ 1 medium red onion, sliced thinly⠀ 1/3 cup pitted Kalamata olives⠀ 1/3 cup crumbled Feta cheese⠀ 4 hard boiled eggs, peeled and chopped⠀ 2 (15oz.) cans chickpeas, drained and rinsed well, allowed to air dry a bit⠀ 2 tsps chili powder⠀ 2 tsps smoked paprika⠀ 1/2 tsp ground cumin⠀ 1 tsp garlic salt⠀ 1/4 tsp pepper⠀ ⠀ To make the dressing:⠀ 1 large fresh lemon, juiced⠀ 3 Tbsps extra virgin olive oil⠀ 1 tsp dried oregano⠀ 2 cloves fresh garlic, minced⠀ sea salt and pepper, to taste (about 1/8 teaspoon each)⠀ ⠀ Instructions:⠀ ⠀ Preheat your oven to 400 degrees f. and line a large flat rimmed baking sheet with parchment paper.⠀ ⠀ Add the chickpeas to the tray and sprinkle with chili powder, paprika, cumin, garlic salt and pepper.⠀ ⠀ Drizzle with oil and toss well to get them all nicely coated.⠀ ⠀ Arrange the chickpeas in a single layer and roast for 25-30 minutes, until dark golden brown and crispy, tossing once or twice during roasting time.⠀ ⠀ Meanwhile, to a small jar, add all dressing ingredients and shake vigorously to emulsify, or simply whisk dressing ingredients together in a small bowl.⠀ Set aside.⠀ ⠀ Place your choice of favorite greens into a large bowl and top nicely with crispy chickpeas, cherry tomatoes, onions, avocado, olives, feta, and hard boiled eggs. OR divide ingredients evenly between 4 separate serving bowls.⠀ ⠀ Drizzle, then gently toss your salad with the homemade dressing and enjoy! ❤Rachel

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Choose Healthy Fats

We already know that we don’t need to avoid fats in order to eat healthily, but we should choose healthier, non-processed options whenever possible. Cold-pressed olive oil is one great choice, for example.

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ⓢⓞⓡⓣⓔⓞ – sorteo finalizado – ❤👨 SORTEO DÍA DEL PADRE 👨❤ . ¿Sabías que los frutos secos refuerzan el sistema inmunitario? . Este año regala frutos secos por el #DiaDelPadre y por eso queremos sortear un lote con motivo de este día. Un snack saludable con múltiples propiedades beneficiosas para el organismo. Si los incorporas a diario en tu dieta, estarás inviertiendo en mejorar tu salud. . El lote consta de lo siguiente: 🥜 Un bote con nuestro mix estrella, el Kernel Mix 🥜 Un bote de frutos secos tostados de sabores . . ¿Como participar? 1) Sigue a @nutnutspain 2) Dale like a la foto 3) Nombra a dos amigos en los comentarios 4) Si quieres tener más oportunidades, puedes compartir en stories este Post con el hashtag #nutnutlovers . . ¡Facilísimo!. Tienes desde hoy hasta el próximo martes 17 de marzo a las 20h para participar! ¡Mucha Suerte! . #Sorteo #Nutlovers #NutNut #NutNutLovers #Almendras #Almonds #Anacardos #Cashews #Pistachos #Macadamia #Hazelnuts #NutsMadrid #Nuts #GoNuts #Shop #Gourmet #Healthy #FrutosSecos #Snack #HealthyFood

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Avoid Processed Foods

Pre-packed, processed foods like meat products, cereal, and industrial snacks typically don’t have any nutritional value and won’t benefit your health at all. Whenever possible, avoid them and go with natural, healthy alternatives like nuts, eggs, oats, fresh meat, etc.

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Today’s #oatspiration — “Part of getting to know yourself is to unknow yourself; to let go of the limiting stories you’ve told yourself about who you are so that you aren’t trapped by them”💫⁣ ⁣ I did a research project earlier this semester on “self-fulfilling prophecies” and the biggest thing I learned from it is how impactful the stories we tell ourselves are🌱⁣ ⁣ We can believe that we’re confident or insecure. Or that we’re good or bad at something✨ If we choose the negative “stories”, we trap ourselves in limiting beliefs and ignore our potential. But if we tell ourselves POSITIVE stories, and cultivate a growth mindset, we switch the narrative to something far more beneficial!🧡🌞⁣ ⁣ 🌟Oat details:⁣ -2/3 cup rolled oats + water cooked in the microwave for 2 minutes⁣ -Ground flax, cinnamon and sea salt mixed in⁣ 🌟Topped with: baby orange slices, frozen blueberries, pumpkin seeds, almond slivers, peanut butter, and @nutsolaofficial

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]]> 5 Portion Size Mistakes to Avoid https://falafelandcaviar.com/5-portion-size-mistakes-to-avoid/ Sat, 07 Mar 2020 09:27:00 +0000 https://falafelandcaviar.com/?p=14574 If you’re looking to get healthier, it’s important to eat high-quality foods. But, how much you’re eating is just as relevant and when you eat healthy foods, it’s really easy to eat too much of it without realizing that you’re overdoing the recommended portion size. These foods are the ones to watch out for when […]

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]]> If you’re looking to get healthier, it’s important to eat high-quality foods. But, how much you’re eating is just as relevant and when you eat healthy foods, it’s really easy to eat too much of it without realizing that you’re overdoing the recommended portion size. These foods are the ones to watch out for when trying to follow portion sizes.

Avocado

We can’t seem to get enough avocado, but did you know the portion size of avocados is 1/3 to 1/5 of a medium-sized avocado? Avocados can be found in almost any foods these days from brownies to toast and you need to keep in mind that they’re high in monosaturated fats. One medium-sized avocado is 234 calories!

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This bowl of healthy treats isn't just good for your body but also beneficial to your skin! Did you know that Avocado is a total powerhouse when it comes to healthy skin? It's packed with antioxidants and vitamins that help your skin glow while also relieving inflammation from skin conditions such as psoriasis & eczema! 🥑⁠ ⁠ Via @leanneliveshealthy⁠ .⁠ .⁠ .⁠ #turnhopeintohealing #100usesofemuaid #emuaid #skinrelief #holisticmedicine #naturalingredients #naturalmedicine #holisticlifestyle #greenlifestyle #holistichealth #nourishyourself #selfloveclub #iamwellandgood #wellnessjourney #naturalhealth #mindandbody #cleanliving #mindbodyspirit #symptomrelief #naturalhealing #holistichealing #psoriasiswarrior #psoriasisrelief #psoriasisremedies

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Fruit Smoothies

When you order a smoothie at a shop they usually come in 20-ounces or more, but the portion size is about half of that. Smoothies have tons of nutrients, but they’re high in sugar and calories.

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I prepare fresh almond milk for my children‘s breakfast almost every morning. With the leftover almond milk, I prepare a fruit smoothie, this one is made with almond milk, banana, and strawberries. The leftover pulp from straining the almond milk, gets blended with banana and a little water and dehydrated into sweet chapatis. . . . . . #rawvegan #rawfoods #rawfood #yoga #rohkost #healthyfood #crudivore #eattherainbow #cancerprevention #fullyraw #rawvegansofig #veganism #plantbased #foodasmedicine #plantbaseddiet #diet #rawveganfoodshare #rawvegandiet #joywithrawfood #sugarfree #vegansofig #veganfood #vegan #vegetarian #veganfoodshare #rawveganfood #plantpowered #saltfreerawfood #vegansofaustralia #crudivegano

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Granola

A breakfast staple, granola is high in calories and fat, plus, most store-bought versions have tons of added sugar. The recommended portion size is 1/3-1/4 cup, which is way less than filling your entire cereal bowl.

Frozen Yogurt & Ice Cream

It’s important to note that not all frozen yogurt is healthier than ice cream. When you go to an ice cream shop, they come with 2-4 scoops or 1-2 cups, which is way more than the recommended portion size of 1 scoop or 1/2 cup.

Olive Oil

Olive oil has tons of health benefits and it’s packed with healthy fats, but if you use olive oil in your salads, pasta, or for cooking, you need to pay attention to how much you are adding. The recommended portion size is one tablespoon which has 120 calories and it adds up quickly when you’re dousing your food in it.

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]]> 4 Amazing Things to Do With Beets https://falafelandcaviar.com/4-amazing-things-to-do-with-beets/ Wed, 26 Feb 2020 13:43:00 +0000 https://falafelandcaviar.com/?p=14406 There are tons of awesome recipes using this nutritious root vegetable. It adds vibrant color and tons of health benefits to whatever dish it’s included in. Here are some awesome ways to include more beets in your diet. Gnocchi Our favorite Italian dumplings get a splash of gorgeous purple with this delicious roasted beet. This […]

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]]> There are tons of awesome recipes using this nutritious root vegetable. It adds vibrant color and tons of health benefits to whatever dish it’s included in. Here are some awesome ways to include more beets in your diet.

Gnocchi

Our favorite Italian dumplings get a splash of gorgeous purple with this delicious roasted beet. This works as the perfect romantic meal for you and your loved one or a sure show-stopper to feed guests at an event.

Hummus

Just when you thought there was no way to make hummus any tastier, beet hummus came along. Roasted beets make classic hummus even creamier, sweeter and healthier. Add a spoonful to a salad or serve it as a beautiful spread for veggies and pita.

Pizza

Pizza is already stunning on its own. But when a few roasted beets are thrown into the homemade crust to give it a gorgeous magenta color and earthy flavor, you just won’t be able to take your eyes off it.

Brownies

It’s not only salty recipes that really benefit from beets. Brownies made with beets are fudgy and full of healthy nutrients. Your kids won’t taste the difference!

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To look at these fudgy, dark chocolate brownies, would you guess that there is an entire pound of beets hidden inside? Crazy but true, beets make brownies even better. You can't taste the beets, but they add the most amazing texture! Are you game to try them? ____ Recipe – search 'pinch and swirl beet brownies' or https://pinchandswirl.com/fudgy-dark-chocolate-beet-brownies/ ____ #foodtography #foodstory #easycooking #pastatime #foodgraphy #food52grams #seriouseats #f52 #foodgoals #foodlifestyle #foodigers #nomnoms #fooddiaries #beautifulcuisine #foodiesofinstagram #recipeoftheday #eatstagram #deliciousfood #eaaats #yumyum #munchies #instacook #foodinspiration #foodforlife #fudgybrownies #instaeat #lunch #foodpornshare #chocolatebrownies #beetbrownies

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]]> Genius Greek Yogurt Swaps https://falafelandcaviar.com/genius-greek-yogurt-swaps/ Mon, 24 Feb 2020 11:42:00 +0000 https://falafelandcaviar.com/?p=14392 Greek yogurt is full of protein, calcium and healthy probiotics. Not only does it taste delicious on its own or with a drizzle of honey, but it also works as a healthy, flavorful alternative in some of your favorite dishes.  Chili Though you may usually enjoy a warm bowl of chili with a dollop of […]

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]]> Greek yogurt is full of protein, calcium and healthy probiotics. Not only does it taste delicious on its own or with a drizzle of honey, but it also works as a healthy, flavorful alternative in some of your favorite dishes. 

Chili

Though you may usually enjoy a warm bowl of chili with a dollop of sour cream, Greek yogurt is just as good and much healthier. A 175 gram serving of Greek Yogurt contains 18 grams of protein, while the same amount of sour cream contains only five.

Salad Dressing

Swap fat-free Greek yogurt for mayo in some of your favorite salad dressings, like Caeser or ranch. You’ll love the low-calorie yet high flavor result.

Tuna Salad

Don’t knock it till you try it! Healthy tuna salad can be made by mixing a can of tuna with a few spoonfuls of tangy Greek yogurt. It’s a unique and healthy spin on the classic tuna salad.

Pancakes

Considering that breakfast is the most important meal of the day, make sure it’s full of protein to keep you full all morning long. The next time you make pancakes, sub out the milk or buttermilk for Greek yogurt.

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An oldie but goodie L&Z recipe got a makeover last week and I couldn't be more pumped you guys! Fluffy Greek Yogurt Blueberry Pancakes coming in HOT – literally! Can you believe that these pancakes have a whopping 6 grams of protein and just 3 grams of fiber per pancake?!? Say whaaaat?? If you're looking for the perfect fluffy pancake, I've got a secret for you ➡it's the Greek yogurt, mama! It's also where the protein boost comes from so all the thanks to Greek yogurt for creating the fluffiest pancakes of all! I'm super into all things pancakes and currently enjoy alllll the cashew butter and maple syrup as my fav toppings! So let's chat all the pancake topping ideas – leave a comment with your fav way to enjoy pancakes! Link to recipe in stories/breakfast meal prep highlights or grab the recipe: https://www.loveandzest.com/greek-yogurt-pancakes/ #loveandzest #ontheblog #pancakes #blueberrypancakes #bananapancakes #almondflourpancakes #glutenfreepancakes #greekyogurtpancakes #pancake #proteinpancakes #blueberries #breakfastmealprep #mealprep

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]]> These Juices are a Great Source of Vitamin C https://falafelandcaviar.com/these-juices-are-a-great-source-of-vitamin-c/ Sat, 15 Feb 2020 11:13:00 +0000 https://falafelandcaviar.com/?p=14255 It’s especially important to keep Vitamin C in your diet at this time of the year. While our bodies naturally get a strong dose of this vitamin during the months of the summer sun, it can be more difficult to ensure that this crucial vitamin stays in your body in strong doses during the winter. […]

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]]> It’s especially important to keep Vitamin C in your diet at this time of the year. While our bodies naturally get a strong dose of this vitamin during the months of the summer sun, it can be more difficult to ensure that this crucial vitamin stays in your body in strong doses during the winter.

If you are looking to ensure that you keep plenty of Vitamin C in your body, give these fruit juices a try.

Orange Juice

Citrus juices are a great source of Vitamin C, and orange juice is no exception. Try adding a glass to your morning routine, especially if it’s fresh-squeezed, which can give you more than the daily recommended dose of this vitamin.

Grapefruit Juice

Grapefruit juice is another fantastic option here. While it might be more acidic and sour than orange juice, grapefruit juice contains roughly the same amount of Vitamin C and is lower in sugar, especially if you find a non-sweetened version.

Cranberry Juice

Want to get plenty of C in your diet but aren’t a fan of citrus juices? Cranberry juice, then, is a great option. Containing a healthy dose of 20% of the recommended daily value of this mineral in a glass, you can give your immune system a boost with this red juice.

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