by Coach Scott | Nov 10, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fitness, Health, Nutrition, Supplements, Weight Loss, Wellness
Pears are in season! They are sweet, delicious and richly flavored pears offer the c
runchiness of apples yet are as juicy as peaches and nectarines.
Pears are packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals and vitamins, which are necessary for optimum health.
Pears are a good source of dietary fiber and regular eating of this fruit may offer protection against colon cancer. Most of the fiber in them is non soluble polysaccharide (NSP), which functions as a good bulk laxative in the gut. Additionally, the gritty fiber content binds to cancer-causing toxins and chemicals in the colon, protecting its mucous membrane from contact with these compounds.
In addition, pear fruit is one of the very low calorie fruits, provides 58 calories per 100g. Just a few sections a day in the diet can bring significant reduction in weight and blood LDL cholesterol levels.
They contain good quantities of vitamin C. Fresh fruits provide about 7% of RDA per 100 g.
They are moderate sources of antioxidant flavonoids phyto-nutrients such as beta-carotene, lutein and zea-xanthin. These compounds, along with vitamin C and A, help the body protected from harmful free radicals.
The fruit is a good source of minerals such as copper, iron, potassium, manganese and magnesium as well as B-complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6).
Although not well documented, pears are among the least allergenic of all fruits and are therefore recommended by health practitioners as a safe alternative in the preparation of food products for allergy sufferers.
Since several of the vitamins and minerals are concentrated in significant quantities just underneath the skin, pears should be eaten as a whole along with its skin to get maximum benefits.
Here is a delicious recipe for a low-fat Pear and Spinach Salad.
This is a nice fall salad that makes use of wonderfully fragrant ripe pears. The hardest thing about making this pear and spinach salad is not eating the pears ahead of time. Feel free to add some slivered red onion or a half cup of sliced mushrooms or a tablespoon of crumbled feta cheese to this delicious salad to contrast the sweetness of the pears, raisins or cranberries.
Ingredients:
•1 10 ounce package baby spinach
•3 ripe Bartlett pears, peeled, cored and sliced
•1/2 cup raisins or dried cranberries
•1/4 cup chopped walnuts
•2 tsp extra-virgin olive oil
•3 tbsp white wine vinegar
•1 tbsp lemon juice
•Pinch of Himalayan salt (optional)
Preparation:
Wash and dry spinach and place in large bowl with pear slices. Sprinkle raisins and walnuts on top. Whisk oil, vinegar, lemon and salt and drizzle over salad.
Serves 4-6
Per Serving: Calories 164, Calories from Fat 46, Total Fat 5.2g (sat 0.5g), Cholesterol 0mg, Sodium 39mg, Carbohydrate 26.6g, Fiber 3.8g, Protein 2.8g
by Andrea Bagley | Aug 29, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Motivation, Nutrition, Wellness
Homemade Granola Bars For The Kids (Or You!)
Apricot Granola Bars
Apricot Granola Bars
The ultimate satisfaction is when I make something nutritious for my kids and they gobble it up and ask for more. I knew this would be a winner just by looking at the recipe; my kids were standing in front of the oven waiting for these babies to come out. I got the original recipe from Vanilla & Spice. I didn’t change much either, just the type of fruit I used , type of salt, and type of sweetener. These bars are chewy, crunchy, and sweet. Oh and they make the house smell divine!
Ingredients:
1/2 c. raw almonds
1/4 c. dates, chopped
1/4 c. dried apricots (make sure there’s no sugar or sulfur added)
1 c. quick oats
2 tbsp. dry millet
1/4 c. mixed seeds (half pumpkin and half sunflower-unsalted)
1 tsp. cinnamon
1/4 tsp. pink himalayan salt
2 tbsp. ground flax seed
1/2 c. almond butter
2 ripe bananas, mashed
1 tsp. vanilla extract
1 tbsp. honey (optional)*
Preparation:
Preheat oven to 350. Prepare an 8 x 8 pan by lining with parchment paper. Place almonds, dates, and apricots in a food processor until roughly chopped). Transfer to a bowl and add oats, millet, seeds, cinnamon, salt, and flax. Use a whisk to mix thoroughly. Place almond butter and mashed bananas together in a small bowl and microwave for 30 seconds. Stir. Microwave for 15 more seconds. Stir until smooth. Stir in the vanilla and honey. Pour wet mixture into the dry ingredients and stir with a rubber spatula until evenly coated. Pour mixture into prepared pan and press down firmly with spatula. Bake for 22-27 minutes, until edges are brown and top is firm to the touch. Cool completely, then slice into 8 bars.
*If I was making these for myself, I would leave the honey out to make them less sweet. Macros below include the recipe WITH the honey.
Macros per bar: 285k cals, 15.9g fat (1.1g sat, 3.2g poly, 6.1g mono), 31.7g carbs (6.9g fiber, 12.5g sugar), 8.3g protein, 62.2mg sodium, 205.2mg potassium
References:
Vanilla & Spice – Healthy Treats and Vegetarian Eats
Fadi Malouf – Nutritionist and Personal Trainer
by Andrea Bagley | Aug 13, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
Low-Calorie And Quick Salad
Mediterranean Chickpea Salad
Mediterranean Chickpea Salad
Have you noticed a theme yet? If its quick and easy and if it can be turned into a salad, I’m all over it. Another salad creation here that’s perfect for summertime. And this is probably the easiest one yet, because some of the ingredients (dare I say it?) are canned. I don’t normally use canned ingredients, but sometimes you’re just in a hurry and its better than nothing (also better than falling prey to a fast food place). I just look for the no sodium/low sodium version of whatever it is I need. A lot of canned items have a ton of added salt. Why let someone else determine how you season your food? If its beans, I rinse really well before using. Enough about that, though, here’s your dinner for tonight and get ready for lots of pictures.
Ingredients:
1 medium tomato, chopped
5 mini cucumbers (or 1 regular), sliced
1 red bell pepper, seeded and chopped
1 medium avocado, chopped
1/2 of a small red onion, diced
1 container of low sodium albacore tuna
1 can of garbanzo beans, rinsed and drained
1 tsp. evoo
1 tsp. balsamic vinegar
dash of black pepper
1/4 c. fresh cilantro, chopped
Preparation:
In a bowl, mix together tomatoes, cucumber, red bell pepper, avocado, and red onion.
Add the tuna and garbanzo beans. Stir to combine. Then drizzle with evoo and balsamic vinegar. Add pepper and toss to coat.
Finally, top with cilantro and you’re done! Enjoy!
Macros per one out of four servings: 233k cals, 9.3g fat (1.1g sat, .9g poly, 5g mono), 29.9g carbs (9.4g fiber, 5.5g sugar), 16g protein, 12.5mg cholesterol, 357.4mg sodium, 478.3mg potassium
References:
Tania Funduk – Food and Fitness Guru
Fadi Malouf – Nutritionist and Personal Trainer
by Andrea Bagley | Aug 5, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Motivation, Nutrition, Weight Loss, Wellness
Something Light And Vegetarian For Summertime
Red Cabbage Sesame Delight
Red Cabbage Sesame Delight
I used to season my food with a little bit of pepper and a whole lot of table salt. And I would add salt to everything, even my salads. I’ve since learned a few tricks in the kitchen to creating food that is flavorful by experimenting with different spices and herbs instead of using so much salt. Oh and I haven’t used regular iodized salt in forever. You’ve probably noticed I use pink himalayan salt in a lot of my dishes. The sodium content isn’t as high in pink himalayan salt and you don’t need to use as much of it to get that salty taste. And the best part is, it hasn’t been chemically processed like table salt and contains a ton of minerals (unlike table salt which contains only one mineral, iodine, which gets added back in after all that processing reduces it to nothing beneficial). Now that you’ve learned something new, here’s a dish that is high in flavor and will probably introduce you to some new spices you’ve never had before. Delish!
Ingredients:
1 tsp. evoo
3 garlic cloves, minced
1 bunch scallions, chopped
1 large carrot, sliced
1 head red cabbage (medium), shredded or cut into thin strips
1/2 tsp. paprika
1/2 tsp. pink himalayan salt
pinch of black pepper
1 tsp. turmeric
1/4 tsp. red cayenne pepper
1/2 tsp. celery seeds (or 1/4 celery stick, chopped)
1/2 tsp. marjoram
2 tbsp. sesame seeds (toasted)
Preparation:
Heat evoo in a wok and saute garlic, scallions, and carrots for a few minutes. Add cabbage, paprika, salt, and pepper and saute over medium heat for an additional 15 minutes. Add turmeric, cayenne pepper, celery seeds, marjoram, and sesame seeds and continue to cook for 5 more minutes. Serve. Enjoy and to your health!
Macros per one out of four servings: 119k cals, 3.2g fat (.5g sat, .2g poly, .9g mono), 22.1g carbs (7.2g fiber, 8.9g sugar), 4g protein, 0mg cholesterol, 316.3mg sodium, 200mg potassium
References:
Tania Funduk – Food and Fitness Guru
Fadi Malouf – Nutritionist and Personal Trainer
by Andrea Bagley | Jul 29, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
A Light, Flavorful Dinner
Spinach Turkey Salad
Easy Turkey Salad
This summer has been so busy with birthday parties, lake parties, afternoons at the pool, and trips, I’ve really started to value meals that are quick and easy. And of course, being healthy and tasting good are required too. I’ve made this salad a couple of times in the past couple of weeks and this week I’ll be doubling the recipe because there’s never enough!
Ingredients:
1/3 tbsp. evoo
1/2 tsp. garlic, minced
1/2 c. red onion, chopped
16 oz. lean ground turkey
1 t. Mrs. Dash Chicken Grilling Blend
Preparation:
Heat evoo in a skillet over medium high heat. Add garlic and onion and saute until onion is tender. Add turkey and Mrs. Dash and cook until turkey is evenly browned. I like to eat mine over 2 cups of raw spinach drizzled with a little lemon juice and Sriracha. That’s it, dinner in under 15 minutes.
Macros per one of two servings for just the turkey: 359k cals, 16.4g fat (2.3g sat, 0g poly, 0g mono), 5.8g carbs (.7g fiber, 0g sugar), 48.5g protein, 171.2mg sodium, 10mg potassium
References:
Fadi Malouf – Personal Trainer
runchiness of apples yet are as juicy as peaches and nectarines.
