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Category Archives: Better Health

Roasted Root Vegetables

Peel all vegetables and cut into small cubes.
4 Cups Beets Rinse well after cutting into 1/2 cubes
4 Cups Carrots
4 Cups Parsnips
4 Cups Sweet Potato
1 Leek slices into 1/2″ slices
16 – 20 more or less, Cloves of Garlic, cut into even sized pieces
1 1/2 teaspoon Kosher Salt
1 1/2 teaspoon Mural of Flavor Spice
1 Orange sliced
2 – 6 Tablespoons EVOO

Prepare baking sheets with EVOO. Mix the vegetables onto baking sheets, add leeks and garlic. Drizzle with EVOO, sprinkle with Kosher Salt, and Mural of Flavor Spice. Add orange slices when about half cooked.
Bake at 400 degrees until all vegetables are cooked thoroughly, stirring occasionally, about 1 hour.

Lasagna without Pasta…

What’s your reason for giving up Pasta? Mine are loosing weight and controlling Type 2 diabetes. Whatever your reasons are try this recipe!!!
Ingredients: 4 Servings
-2 1/2 cups zucchini, sliced lengthwise 1/4 inch thick (about 2 medium)
-1/2 lb lean ground beef (or up to 1 lb)
-1/4 cup onion, chopped
-2 small tomatoes, cut up
-1 (6 ounce) can tomato paste
-1 garlic clove, minced
-1/2 teaspoon dried oregano
-1/2 teaspoon dried basil
-1/4 teaspoon dried thyme
-1/4 cup water
-1/8 teaspoon pepper
-1 egg
-3/4 cup low fat cottage cheese (or low fat or fat free ricotta)
-1/2 cup mozzarella cheese, shredded (or up to 8 oz. divided)
-1 teaspoon flour

1. Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.
2. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
3. In small bowl, slightly beat egg.
4. Add cottage cheese, half of shredded cheese and flour.
5. In 1 1/2-qt. baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.
6. Bake uncovered at 375 degrees F for 30 minutes.
7. Sprinkle with remaining cheese. Bake 10 minutes longer.
8. Let stand 10 minutes before serving.

Salsa, – Really Good for your Heart

Heart Healthy Salsa

This healthy salsa is sure to make your taste buds dance.

You say tomatoes, we say zucchini, red onions, red peppers, green peppers, cilantro and garlic.

That’s what it takes to make the most memorable salsa this side of the border.


1 cup diced zucchini

1 cup red onions, chopped

2 red peppers, seeded and diced

2 green peppers, seeded and diced

4 tomatoes, diced

3 garlic cloves, minced

1/2 cup fresh cilantro

1 tsp. black pepper

2 tsp. sugar

1/4 cup lime juice

1 tsp. salt


Combine all ingredients in a large bowl and toss gently to mix.

Cover and refrigerate for at least 30 minutes to allow flavors to blend.

If you prefer a hotter version, add 1/2 to 1 tbsp. finely chopped jalapeno peppers.

Ginger Syrup


This seems like something I need to make… ET


Blooms and SpoonsThe weather has taken a much more delightful turn for the better here in southern Alberta and I’m really enjoying the sunshine and brilliant blue skies. Hopefully I can store up all this beneficial vitamin D to fall back on when the next round of snowstorms arrive!

I’ve been trying out a few new things in the kitchen this month, sampling some recipes that I had gathered over the last year. So many yummy dishes, so little time! As I was going through some papers, I found a little yellow sticky note with a few ingredients scribbled on it – an incomplete recipe for ginger syrup. As I had a tub full of whole gingerroot sitting in the freezer waiting to be used up, I thought I ought to give the idea a chance. I experimented with the ratio of sweetener to water, and substituted honey for the sugar listed on the note. This is what I came up with:

Ginger Syrup

3 cups water

3/4 cup local honey

8 ounces gingerroot (fresh or frozen), unpeeled, chopped into 2-inch pieces

Place all ingredients in a large saucepan and bring to a boil. Turn the heat to low and slowly simmer for up to 1 hour. The syrup should thicken and reduce somewhat. Strain off the gingerroot and allow the syrup to cool. To store, pour the syrup into bottles or a Mason jar, and seal tightly. It will keep in the fridge for up to 4 weeks.


You can add the syrup to sparkling spring water or club soda, or put a little bit in your tea (it’s especially good with green or white teas). Adjust to taste – a little goes a long way!


The Benefits of Fruit

Berry Summer Salad

Vary the fruits and the cheeses for a great salad every day.. Possible add-in ingredients:
Blueberries, cherries, red, white, and/ or dark grapes, cherry or grape tomatoes,  sliced raw Brussels Sprouts, broccoli,  pine nuts, etc..
Gorgonzola, blue, sliced cheddar, Mozzarella Cheese or your favorite..  If this is your lunch maybe some slice chicken breast would add more protein too…   Would be great with home made Poppy seed dressing…  Enjoy and have fun experimenting…  ET
Ingredients (local, fresh, organic, and non-GMO if possible):
6 cups of Fresh Spinach
1 Cup of Raspberries
1 Cup of Blackberries
Several sliced mushrooms
1/2 cup of Feta Cheese <– No dairy for me :))
3 Tablespoons of extra virgin cold pressed olive oil
2 Tablespoons of Balsamic Vinaigrette
A dash of salt
http://theprimitivefoodie.blogspot.com/2011/05/berry-summer-salad.html?_szp=463323 — with Jackie Soukup andOlga Ortega.
Photo: Berry Summer Salad <3 All the OmNomitarians Say Haaay! :)) Haha. #EatClean #LiveGreen
Ingredients (local, fresh, organic, and non-GMO if possible):
6 cups of Fresh Spinach
1 Cup of Raspberries
1 Cup of Blackberries
Several sliced mushrooms 
1/2 cup of Feta Cheese <-- No dairy for me :))
3 Tablespoons of extra virgin cold pressed olive oil
2 Tablespoons of Balsamic Vinaigrette 
A dash of salt


10 Health Benefits of Lemons and Limes…

7 Brain Foods for Breakfast– also endorsed by: Dr. Daniel Amen

I eat eggs and apple for Breakfast almost every day. I also have berries, grapes, and nuts for mid-morning and afternoon snacks too…  So I need to add oats and other whole grains to my regime… Maybe I can find a recipe for  Berry Muffins made with Almond flour and oats… ET



  • 1Eggs

    Choline, a B vitamin found in eggs, has been shown to play a role in brain function and memory. In a study of almost 1,400 men and women published in the American Journal of Clinical Nutrition, those who consumed foods with choline performed better on memory and verbal learning tests than other subjects.

    Eggs also provide high-quality protein, a nutrient that helps you concentrate by keeping your blood sugar stabilized and helping you feel fuller, longer. Whether you like your eggs scrambled, in an omelet, or hard-boiled, eggs are a rich source of nutrition to help keep your brain and body charged throughout the morning rush.

  • 2Grains


    Grain products are important in the morning because our body converts the carbs to glucose, which is the brain’s preferred fuel. Whole and enriched grain foods also contain B vitamins, which are important for concentration and helping your brain to stay healthy over time. The general recommendation is to make half of your grains whole grains.

    Couple your grains with some protein for sustained energy and mental performance. A few quick and easy grain-protein combos to boost your brain power in the morning include toast with almond butter, oatmeal with berries and chia seeds, a toasted English muffin topped with a scrambled egg and slice of turkey bacon or a high-fiber fruit and nut muffin.

  • 3Grapes

    Studies indicate that consuming a variety of green, red and black grapes plays a role in improving our antioxidant defenses, which has ramifications for brain health. In preliminary studies, grapes seem to help protect brain health by counteracting oxidative stress and inflammation, or by targeting the actions of certain genes involved in age-related diseases of the brain. Try adding grapes to your morning parfait or smoothie, or enjoy a handful straight off the vine.

  • 4Blueberries


    All berries are rich in tannins, which protect brain cells and may play a role in improving memory by promoting communication between brain cells. Specifically, blueberries are rich in antioxidants and other phytochemicals that have been linked to improvements in learning, thinking and memory, as well as possible reductions in neurodegenerative oxidative stress. For a smart start to your morning, add blueberries to your yogurt, oatmeal, smoothies or baked goods.

  • 5Almonds

    Almonds are an excellent source of vitamin E, providing 37 percent of your daily recommended intake in a one-ounce serving (about 23 almonds or a handful). A study published in the American Journal of Epidemiologysuggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly.

    Almonds also provide a healthy combination of protein, fiber and healthful fats to help maintain your blood sugar levels, which can help you stay focused and energized. To start your day bright, go for an almond-rich muesli or slivered almonds in your yogurt or oatmeal.

  • 6Oats

    Oats contains iron, zinc, potassium and B vitamins, nutrients that help brain development and help the brain to function at full capacity. The fiber contained in oats will also help keep hunger at bay until your next meal.

    Studies show that children who ate oatmeal for breakfast scored up to 20 percent higher on tests than children who ate sugary cereal, likely due to the fact sugary-foods result in dips in blood sugar that affect memory and concentration. Whether you like your oatmeal topped with berries, nuts, cinnamon or sliced banana, a hearty bowl in the morning will help get your mental juices flowing.

  • 7Apples

    Apples are rich in quercetin, an antioxidant plant chemical that protects brain cells. According to researchers at Cornell University, quercetin defends your brain cells from free radical attacks, which can damage the outer lining of delicate neurons and eventually lead to cognitive decline. Grab an apple in the morning and be sure to eat it with the skin on, since the highest amount of quercetin is found in the skin.


Patricia Bannan is a Los Angeles-based registered dietitian specializing in nutrition and health communications.  She is the author of “Eat Right When Time Is Tight: 150 Slim-Down Strategies” and “No-Cook Food Fixes.” Visit her website athttp://www.patriciabannan.com/.

The Amazing Health Benefits of Blueberries…

My favorite berries…  ET

Top 20 Natural Painkillers List

Top 20 Natural Painkillers List

Note – as always – this is just background information, not medical advice or a recommendation to self-medicate. Pain may be an indicator of more serious issues and so if you have symptoms, medical consultation is advised. Also, be sure to ask your physician if there are any known interactions between herbs and medications you are taking.

Ginger (add to 1-2 teaspoons daily to diet for general muscle pain)
Cloves (chewed gently for toothache / gum inflammation)
Apple Cider Vinegar (1tbsp mixed with water before meals for heartburn)
Garlic (made into a special oil for earache – recipe at the original article)
Cherries (joint pain, headaches – 1 bowl per day)
Oily fish (Salmon, tuna, sardines, trout, mackerel, herring – intestinal inflammation – 18oz per week)
Yogurt (PMS – 2 cups per day)
Turmeric (chronic pain – 1/4 teaspoon per day)
Oats (endometrial pain – they are gluten free)
Salt (hot, salty foot baths for ingrown toenails – 1tsp per cup of water – 20 mins twice daily)
Pineapple (stomach bloating, gas – 1 cup of fresh pineapple)
Peppermint (add a few drops of the essential oil to bath for sore muscles)
Grapes (back pain – 1 heaping cup per day)
Water (general injury pain, helps wash away the pain-triggering histamine – 8 x 8 ounce glasses per day)
Horseradish (sinus pain – 1 teaspoon twice daily)
Blueberries (bladder / urinary tract infections – 1 cup daily)
Raw Honey (topical application 4 times daily for cold sores / canker sores) (see also our special report on raw honey)
Flax (breast pain – 3 tablespoons daily – must be ground or seeds will pass right through!)
Coffee (migraines – caffeine stimulates the stomach to absorb pain meds better)
Tomato Juice (leg cramps – tomato juice is rich in potassium – 10oz daily)

For more information go to the source page….  ET