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Cruciferous Veggies Fight Cancer

fish Mediterranean diet

Cruciferous Veggies that fight and combat Cancer:

cancer-fighting compound in these vegetables

We all know that eating your veggies is good for your health.  Now studies show that eating cruciferous vegetables can actually fight cancer!  Even adding these vegetables to your diet once a week can make a positive difference.  

Eating your cruciferous vegetables can decrease your risk of certain cancers by 32%.  Studies have shown that eating more of these vegetables can decrease your risk of mouth, stomach, colon, esophagus, liver, pancreas, breast, ovarian, prostrate and kidney cancers.

Cruciferous vegetables include broccoli, cabbage, cauliflower, brussels sprouts and bok choy.  These vegetables contain vitamins, minerals, and fiber which protect against colon cancer.  Cruciferous vegetables also have compounds called indoles and isothiocyanates.   These compounds help reduce inflammation and prevent DNA damage.  Inflammation and DNA damage are both risk factors for cancer.

There is also another cancer-fighting compound in these vegetables called myrosinase.  This is an enzyme that activates another anti-cancer, anti-inflammatory compound.  Cooking lessens the strength of myrosinase, so it’s best to eat these vegetables raw or to steam them.

There are other benefits from eating more cruciferous vegetables:

Stimulates the immune system

Protects the brain

Balances blood sugar

Supports detox

Balances estrogen

Shrinks tumors

Here’s a great way to enjoy Baby Bok Choy:

Sauteed Baby Bok Choy

What You Need:

2 cloves of garlic

olive oil

fresh grated ginger

red pepper flakes to taste

1 tbsp soy sauce low sodium

1.5 lbs baby bok choy (cleaned and ends cut)

1 tbsp water or chicken stock

toasted sesame oil for drizzling

What To Do:

1.  Saute garlic, ginger and red pepper flakes in saute pan about 45 seconds or until fragrant.

2.  Add bok choy and make sure to cover with oil.  Cook 2 minutes.  Add soy sauce, water then cover pan and cook another 2 minutes.

3.  Uncover and cook until liquid is almost gone.  About 3 minutes.

4.  Remove and serve with sesame oil drizzled on top.

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Cinnamon Apple Indian Pudding with Raisins

Cinnamon Apple Indian Pudding with Raisins

pudding indian
Indian Pudding for a great snack or dessert.

This is a healthy, low sugar dessert that is easy to make and is diabetic friendly!  

What You Need:

1 egg

2 medium apples

2 cups fat free milk

2 tbsp packed brown sugar

1/2 tsp ground cinnamon

cooking spray

1/3 cup cornmeal

1/4 cup raisins

What To Do:

1.  Oven preheated to 350 degrees.  Spray 6-6 ounce custard cups with cooking spray.  Place in shallow baking pan and put aside.

2.  Heat 1.5 cups of milk in a medium sized pan.  Heat until boiling. In a bowl, mix cornmeal with 1/2 cup of milk and slowly whisk into hot milk.  Cook and stir til mixture boils again.  Reduce to low heat.  Cook and stir for 5-7 minutes until thick.

3.  Remove from heat.  Stir in brown sugar and cinnamon.  In small bowl, mix with egg.  Slowly stir the hot mixture into egg.  Stir in raisins and apples.  Fill custard cups with the batter.

4.  Bake approximately 30 minutes or until done.  Add sliced almonds or shredded coconut on top for some extra deliciousness!

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Cholesterol Busting Blueberry Avocado Smoothie

Cholesterol Busting Blueberry Avocado Smoothie

Blueberry Avocado
Delicious and nutritious blueberry and Avocado

When you have high cholesterol, dietary choices can be confusing.  To find foods that lower your cholesterol that taste good is always a challenge. Cutting down on salt and eating more fiber are great for a healthy cholesterol level.  Adding fish to your diet in place of red meat is also important.

Fruit and fruit smoothies are also a great way to strengthen your heart.  Fruit contains fiber which lowers cholesterol and fruit such as avocados contain omega-3 fatty acids which are also great for heart health.

This smoothie  has protein, phytochemicals, antioxidants and it tastes great!!  This smoothie has monounsaturated fatty acids from avocados.   These fats can lower the risk of heart disease.  Avocados also are high in B-6 and folic acid which are super healthy for your heart!

What You Need:

1 cup frozen blueberries

1 cup coconut water

1/4 avocado

1/2 of a lime juiced

1 serving of vanilla or chocolate vegan protein powder

1 serving of super greens (i use frozen organic greens from Costco)


This smoothie is so delicious and sweet there is no need to add any sweeteners!  Blend all ingredients and Enjoy!  haron Baker

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Cauliflower Rice Recipe, Healthy and Delicious

Super Healthy Cauliflower Rice Recipe

Once you learn how to make cauliflower rice, you will never want to eat white rice again!  White rice is the least healthy of the rices.   White Rice is higher on the glycemic index.  And it has less vitamins, fiber, minerals and protein.  Cauliflower rice is super healthy and it is a great source of Vitamin C, it’s high in fiber and protein.  It is also great to detox your body and it helps fight cancer.

Rice with cauliflower and Protein
Protein packed rice with cauliflower.

Cauliflower is also gluten free and paleo.  Its quick to make and you can add lots of cool stuff to it to make it taste anyway you want.

What You Need:

1 head of chopped cauliflower

Olive oil

4 chopped garlic cloves


What To Do:

1.  Put cauliflower into food processor and pulse until it looks like rice.

2.  Heat pan with a little olive oil and add garlic.  Saute for a couple minutes then add cauliflower rice.  Cover and cook for 10 minutes.

3.  Stir well and add salt/pepper and cook another 5 minutes. Or until all moisture is removed and it looks like rice.

You can add some of these other veggies to make your cauliflower rice more tasty:





sesame oil asparagus


lemon juice

cherry tomatoes


green onions


Eat more veggies and Fruit during the day and stay far away from the Junk food at work.

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Pear Butter Holiday Recipe

This is a great fall pear recipe that is super easy to make. And would be perfect to give to friends and family as a healthy holiday gift.  I love giving homemade treats during the holidays.  Especially when they are both delicious and healthy!  

pear butter
Pear Butter Recipe

This brown sugar pear butter starts with using ripe Bartlett pears.  You can tell when a Bartlett pear is ripe when the skin turns golden yellow. You can push your thumb on the neck of the pear and feel it a little soft.  Bartlett Pears are excellent sources of vitamins and nutrients

This pear butter is perfect on toast, bagels or you can add it to your morning oatmeal or Greek yogurt! Another idea is to spread it on your waffle or healthy pancake!

What You Need:

5 large Bartlett pears

1.5 cups brown sugar

1/4 cup filtered water

1/2 tsp vanilla extract  (best flavor when added at the end of the cooking process)

pinch of the following spices:





What To Do:

1.  Add clean  quartered and cored pears to a heavy pan.  Add 1/4 cup of water.

2.  Cover and Simmer over low heat for 20 minutes until pears have softened.  Remove from heat and mash pears until mushy.

3.  Put pears into a food mill and crank until there is only the pear skins left.  Throw skins away.

4.  Add pear puree back in pan.  Add half of the brown sugar to the pear mixture.

5.  Cook for one hour over low heat.  Add vanilla extract.

6.  Take a wide mouth funnel and spoon pear butter into hot sterilized glass mason jars.  Refrigerate and enjoy!

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Pumpkin Banana Holiday Health Muffins

Gluten Free Pumpkin Banana Muffins

Here’s a paleo and gluten free Holiday Health muffin recipe that has potassium from bananas. No processed sugar…and of course pumpkin

Pumpkin Banana Health Muffins
Pumpkin Banana Health Muffins

puree!! This recipe is sure to be a hit for everyone, and it’s great for work snacks and they are only 150 calories!  These muffins are perfect to make ahead and freeze to enjoy them all week long!  Especially perfect for the up and coming holiday weeks—->

Here’s What You Need:

1/2 cup pumpkin puree

1 ripe banana mashed

1/3 cup pure maple syrup

2 eggs beaten

1 tsp pure vanilla extract

2 tbsp melted coconut oil

3/4 cup almond flour

1/4 cup coconut flour

3/4 tsp baking powder

3/4 tsp baking soda

touch of salt

What To Do:

1. Oven to 350. Line muffin tin with paper liners

2. Combine banana, pumpkin, syrup, eggs coconut oil and vanilla in bowl and combine.

3. Combine dry ingredients in separate bowl and mix.

4. Add wet ingredients into dry and mix until blended.

5. Spoon batter into muffin tins.

6. Bake for 20-25 minutes until done.

Enjoy your Holiday with Health and Happiness and remember tis the season to give!

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Tomato Walnut Pesto Asparagus

This is an awesome recipe that combines some of my favorite fruits and vegetables tomato and asparagus!  Not only is this a healthy side dish but it is gorgeous to look at as well!

pesto with asparagus and walnuts
Tomato, Asparagus Pesto with Walnuts

Tomatoes are considered the fruit of a tomato plant but a vegetable for cooking purposes.   They are loaded with Vitamins A, C and folic acid.  They also contains a phytonutrient called lycopene which helps prevent many chronic diseases.  Here are some of the health benefits of tomatoes:

1.  The folic Acid in tomatoes help with depression.

2.  Lycopene rich tomatoes protect eyes against cataracts and macular degeneration.

3.  Tomatoes are full of fiber and water and help prevent constipation.

4.  The Vitamin C in tomatoes are great for collagen production and good for your skin!

5.  Eating tomatoes which are high in fiber and good for diabetics.  They help with blood sugar, lipids and insulin levels.

6.  Tomatoes are great for heart health!  They have fiber, Vitamin C, potassium, folic acid and choline.  These are all helpful to reduce the risk of heart disease.

7.  The potassium in tomatoes is helpful to maintain a healthy blood pressure.

8.  High fiber and beta-carotene in tomatoes help reduce the risk of colon cancer!

What You Need:

2 pints of grape tomatoes

1/3 cup chopped walnuts

2 lbs of asparagus  (trim ends)garlic

olive oil

red pepper flakes

ground pepper

2 tbsp white wine vinegar

1 tsp smoked paprika

What To Do:

1.  Oven to 450.  Line baking sheet with parchment paper and spray with cooking oil.

2.  Add walnuts to small sauté pan over medium to low heat and toast for 6 minutes until toasted.

3.  Put grape tomatoes on baking sheet and spray with cooking spray and pinch of sea salt.  Roast for 10 minutes.  Stir and roast again for another 5-10 minutes until they are breaking open and turning a bit black.

4.  Add garlic and walnuts to food processor.  Pulse until they pureed.  Add olive oil, vinegar, paprika and red pepper flakes and 1/2 the tomatoes.  Pulse together in processor until you make a pesto consistency.

5.  Put some olive oil into sauté pan and add asparagus.  Cook a couple minutes till they get a bit charred.  Continue at lower temperature for another 5 minutes until they are tender.

6.  Toss asparagus with pesto and add the rest of the roasted tomatoes!

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Homemade Colon Cleanse Drink

The famous Greek physician, Hippocrates said that “Death begins in the colon.”  The physician lived about 2400

colon drink
Home made colon cleanser

years ago.  But he knew that keeping the colon clean was critical to good health.  In fact, today more than 50 million Americans suffer from bowel issues.  Some cause annoying symptoms such as headaches or acne but are not serious, while others can make you ill such as colitis, Crohn’s Disease, Irritable Bowel Syndrome and  Constipation. The truth is that the average person can have 5-20 pounds of waste material in their colon.  For up to 70 hours when someone with a healthy digestive system should process the food in less than 24 hours.  A lot of these digestive problems are due to poor diets that lack natural fibers and enzymes.  Another problem is too much refined sugar in the average diet.

The importance of a cleansed colon is paramount for optimal health!  Here is a 4 ingredient drink that has vitamins, fiber and nutrients. This can help your body drop toxins and help heal your colon.

What You Need:  

1 apple

1 tbsp chia seeds

1 tbsp flax seeds

1 tbsp honey 

1 cup of filtered water

Blend all ingredients together and wait until chia seeds start to expand.  Drink on an empty stomach.

Apples have both insoluble and soluble fiber which help promote healthy bowel movement.  Chia seeds have fiber, omega-3 fatty acids and vitamins. This promotes heart health and healthy digestion.  Flax seeds have fiber, antioxidants, omega-3 fatty acids and promote intestinal nutrient absorption.  Flax seeds also help prevent colon cancer.  Honey not only makes the drink sweet tasting but it is an antibacterial and antiviral. It has antiseptic properties which protect against colon cancer.

By Sharon

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Pear and Kiwi Smoothie

Fall is pear season and there are so many delicious varieties to choose from!  Each pear has a different taste and texture but they all are super healthy!

Smoothie pear kiwi
Pear Kiwi Smoothie

Pears have tons of fiber and just one medium pear can provide 6 grams of fiber.  Pears help prevent belly bloat from constipation and reduce your risk of colon cancer.  High fiber helps keep your cholesterol levels lower and is good for your heart.  Fiber from fruit helps lower your risk of breast cancer, type 2 diabetes and heart disease.

Pears also have Vitamins K, C, B2, B3 and B6.  They also contain copper, calcium, magnesium, potassium and manganese. Vitamin C and copper (antioxidants).  Pears help keep your immune system strong and help prevent different kinds of cancer .  Another antioxidant called quercetin. This found in the skin of pears and can help lower blood pressure.

So now that you know how healthy eating pears is for you, check out this amazing smoothie recipe!  This recipe is perfect for the Bartlett pear!  When the Bartlett pear’s skin changes from bright green to a golden yellow.  This is when the pear is ripe and most sweet for your smoothie.

What You Need:

1 ripe Bartlett pear

2 peeled kiwi

2 cups of fresh or frozen strawberries

1 cup coconut water

2 tbsp chia seeds

Place all ingredients into your blender or Vitamix and blend til smooth and Enjoy!

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Thanksgiving Pumpkin Torte Recipe

Thanksgiving is the perfect Holiday.   No stress to buy gifts and you can eat whatever makes you feel good.  Here’s a yummy, not so healthy pumpkin recipe sure to bring a smile to everyone’s face. 

 Pumpkin Torte Recipe:

Delicious Pumpkin Torte
Delicious Pumpkin Torte

What You Need:

1- 15 oz can of pumpkin (divided)

1 box of yellow cake mix

1/2 cup of milk

4 large eggs

1/3 cup canola or other veggie oil

2 tsp pumpkin spice (divided)

1-8 oz package of softened cream cheese

1 cup confectioners sugar

16 oz thawed cool whip topping

1/4 cup caramel sauce topping

1/3 cup toasted pecans

What To Do:  (preheat oven to 350)

1.  Mix together 1 can of pumpkin, cake mix, milk, eggs, oil and 1 tsp pumpkin spice and beat with a hand mixer for 30 seconds on low.  Then crank it up to medium and beat another 2 minutes.  Pour mixture into two greased 9″ round baking pans.

2.  Bake 25-30 minutes.  Let cool before you try and remove from pan and place on a cooling rack. 

3.  Beat cream cheese until fluffy.  Add sugar and the rest of the pumpkin and pumpkin spice and beat until smooth.  Add in whipped topping.

4.  Cut each cake in half to make a total of 4 cake layers.  Take one layer and put on a plate and then spread mixture on top.  Repeat the layers three more times.  Then drizzle the yummy caramel topping over the top then add the pecans!  YUMMY!!!!