Broccolini with Pumpkin Seeds Recipe & Health Benefits

Broccolini is a cross between broccoli and kai-lan, a chinese broccoli. It is slightly sweeter than broccoli, and its stalks are thinner so it cooks quicker. I love it when I need to prepare a healthy, fast side dish. Broccolini has great health benefits such as having anti-inflammatory properties, cancer fighting benefits, high antioxidants and more (below). This recipe for Broccolini with Pumpkin Seeds is one of my new family favorites. My kids ate this with no complaints. This recipe is also gluten-free on the paleo diet, and is a super healthy side to add to your weeknight dinner table.

5 Health Benefits of Broccolini:

1. It has beta carotene which helps boost your immune system.

2. It has high levels of vitamin K and Calcium which is great for bone health.

3. It is high in fiber so it aids in digestion, curbs overeating and maintains blood sugar levels.

4. Broccolini is high in Vitamin A and C which help boost immune system, contribute to better vision and helps boost metabolism.

5. Broccolini is high in potassium which is good for the nervous system, promoting brain function and muscle growth.

For more recipes and great information and recipes on metabolism, health and wellness see my FoodLife Project. My first coaching class starts the week of March 26th.

Top 10 Heart Healthy Tips

February is heart health month, so I thought I would share some of my healthy heart tips. A few of my favorite heart healthy foods are salmon, nuts, oatmeal, dark chocolate, tomatoes, berries and even red wine (in moderation). Read on for some easy tips to better heart health.

1. Limit unhealthy fats and cholesterol-If you reduce trans and saturated fats, you can reduce your cholesterol.

Choose: canola oil and olive oil

Avoid: butter, lard, bacon, fat

2. Choose Low Fat Protein Sources-Choose lean meats, eat less red meat and choose heart healthy fish (such as wild salmon and mackerel). These are filled with omega 3-fatty acids. Other good options include lean meats and poultry, low-fat daily products and egg whites. Avoid full fat milk and dairy products, egg yolks, bacon and fried foods.

3. Eat more vegetables and fruits-Eat raw fruits and veggies, and if you cook your vegetables, steam, grill or sauté them.

Avoid: frying vegetables, vegetables in cream sauces and fruit in heavy syrup.

4. Eat Whole Grains and Seeds-Choose whole grains and add seeds such as ground flaxseed and chia seeds to your diet. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Avoid: white bread, cakes, and pies

5. Reduce sodium intake-Sodium can lead to high blood pressure. Choose fresh or dried herbs and spices instead of salt.

Avoid: table salt, full sodium canned soup, soy sauce, and tomato juice

6. Control portions-Watch your portions. A serving of pasta is ½ cup and the size of a hockey puck. 3 to 4 ounces of lean meat is the size of deck of cards.

7. Plan your daily meals ahead of time – Eat out less and cook healthy meals more.

8. Eat more Power-Foods-Power foods are those foods packed with antioxidants such as cherries, strawberries, berries, chia and flaxseeds, lentils, pomegranates, quinoa and more.

9. Exercise that heart-Try to exercise 5 to 6 times a week. Walk, run, dance, bike, swim or do what you love to get that heart pumping.

10. Replace junk food with fruits and vegetables– Start by replacing one junk food a week, and increase this every week  until you have a cleaner diet.

Photo above via pinterest  

photo above from Pinterest

Health, Diet and Super Foods Seminar at Bikram Yoga Birmingham

Exciting news….I turned in my second cookbook manuscript this afternoon. It will be released this fall and will be published by Robert Rose Books. More fun news: I’ll be at Bikram Yoga Birmingham tomorrow (Saturday morning – see below). I have never done a speaking event sweaty, so this is a first. Join me if you are in Birmingham! I’ll be talking about healthy eating, super foods, healthy snacks and more.

Top Healthy Eating Habits and How to Avoid the 10 Worst Eating Habits”
Saturday, January 14  11:15am (immediately following the 9:30 class)

Maintaining a consistent yoga/ exercise regimen is mandatory for a healthy life.  Equally important is a consistent, realistic, healthy eating style.  Alison Lewis is one of our own devoted students We are  fortunate that she will be here to help us in our nutrition quest!

 Alison is President and Owner of Ingredients, Inc., a Food Media Consulting company in Birmingham, Alabama. She is a well-known Nutritionist, Cookbook Author, Recipe Developer, Magazine and Internet Journalist and Food, Fitness and Health Blogger. You can find her work in Southern Living, Clean Eating, Cooking Light, Oxygen and more as well on her personal blog http://ingredientsinc.net or bio website http://alisonlewis.net There is no fee for this seminar, but if you would like to make a donation to our monthly featured non-profit, Big Brothers Big Sisters of Birmingham, it would be greatly appreciated.