Sue's Nutrition BuzzHeart Healthy Archives

Beet Celery Ginger Apple Juice To Lower Blood Pressure

Beet juice and celery juice have been used for decades to lower hypertension the natural way. I myself am living proof of this. Last year I was diagnosed with hypertension and was put on lisinopril. I dislike taking drugs and try to avoid them as much as I can, so I persuaded the doctor to let me try natural ways & diet therapy to lower my blood pressure. I was given a month and during that time apart from cutting salty foods out of my diet I drank fresh celery juice almost every day and my blood pressure was fine. Celery apple ginger juice is now a regular part of my routine. I sometimes add beets to it, but I avoid it for the most part since I am also borderline diabetic (strong family history). I am not suggesting that you throw away your pills … oh no!! But just try this therapy and then over time you may find the need to take pills for hypertension may become less or like in my case be under good control the natural way. Since this juice combo is all natural, no harm really in drinking it for general health. The real hypertension lowering ingredients are beets & celery, but the apple adds sweetness to it and makes it refreshing and tasty. Feel free to omit the apple or the beets if you have diabetes. Just celery juice will work too! Even if you don’t have hypertension this juice is loaded with antioxidants and raw enzymes that will rejuvenate and recharge your system. It ‘s a blood purifying juice that cleanses the system.

Science behind why this may work!

Beets are the ultimate blood purifier. They increases RBC (increases production of glutathione [detoxifying agent]) and lowers Blood pressure. They are more potent eaten raw or in fresh juice form. Celery contains high levels of potassium and active compounds called phthalides, which have been found to lower blood pressure and promote a healthy circulatory system. Celery should be eaten raw or in juice form to get the maximum benefits. Celery has the highest level of pesticide according to the EPA list, so buying organic celery when you juice is better. If you can’t buy organic, use a good veggie wash which will remove most of the pesticide. You can try this homemade recipe for a fruit/ veggie wash! Put these two together and you have a potent juice that lowers blood pressure!

Beet Celery Apple Juice

Print recipe

Serves	1
Dietary	Gluten Free, Vegan, Vegetarian
Meal type	Appetizer, Beverage
Misc	Child Friendly, Pre-preparable, Serve Cold

Ingredients

1 beet
4 stalks celery (preferably organic)
1/2 ” ginger
1 small apple

Note

Celery ranks highest on the pesticide list, so try to use organic celery or use a good veggie wash

Directions


	Wash all vegs

	Keep skin on veggies and apple as much as possible

	Juice and enjoy !

Saag Paneer ! Golden Ricotta In Savory Spinach Sauce #SundaySupper

Sunithi Selvaraj, RD @ 3.03.2013 Blog 28 comments

Saag Paneer ! Golden roasted ricotta cheese floating in a savory spinach sauce is a protein packed family favorite. Saag Paneer or Palak Paneer is a popular dish one might order at an Indian restuarant, but it is super easy to make at home too. My Sunday Supper team is doing a Cheese, Cake and Cheesecake theme ! What’s not to love about cheese ? I decided to make Saag Panner ! It’s a little different Mutter Paneer a creamy dish with peas and tomatoes which I make more often, another popular dish in my home. This protein packed dish is perfect for meatless Monday or that meal when you want to skip the meat, but still get your protein. I make my own paneer using ricotta cheese and it has a fresh taste that tastes great simmered in a spinach sauce. I also use coconut oil which gives it a rich but unique flavor ! After I started making Saag Panner at home my family stopped ordering it at the Indian restaurant !

Just a note about paneer !

You can get paneer at Indian stores but you can make your own fresh paneer using these methods. Let’s see, you can use this method with fresh milk like my friend Amy. You can also make panner by baking ricotta cheese in an oven like my recipe below. Third you can get really ” From Scratch” and make your own ricotta cheese like my friend Susan did before you turn the ricotta into paneer. Any of these methods would work for this dish, but let me tell you there is something very fresh and wholesome about home made panner. I rarely buy the store bought paneer any more. Look at my golden roasted ricotta paneer !

Nutrition Wise !

Paneer is loaded with protein and calcium and is healthy meat alternative for vegetarians. Spinach is a store house for many phyto-nutrients that have super health benefits and disease prevention properties. High in iron, vitamin A, C and K it can make your body alkaline which is good for optimum health. Combining paneer and spinach together gives you a complete protein.What is lacking in paneer can be found in spinach turning this dish into a healthy protein packed dish.

Saag Paneer

Print recipe

Serves	6-8
Dietary	Diabetic, Gluten Free, Vegetarian
Meal type	Main Dish, Side Dish
Misc	Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Hot

Ingredients

6 cups fresh spinach (chopped)
1 onion
1 tsp cumin powder
2 tsp chili flakes
1 tsp turmeric
1 tsp garam masale
2 tsp ginger paste (or grated ginger)
2 tbsp coconut oil (divided)
16 oz ricotta cheese (2 cups)

Directions


	Spread ricotta cheese thickly on a greased pan and bake for 1 hr at 350 degrees. Leave for 1 hr in the refrigerator or 20 minutes in the freezer to set a bit. Remove from fridge/ freezer and cut into cubes.

	Heat 1 tbsp oil. Saute onions, ginger, spices for 2 minutes. Add chopped spinach and cook for 5 minutes. Transfer to a blender and puree to a smooth paste.

	Heat 1 tbsp of oil in a pan. Add the pureed spinach and salt and cook for about 6-8 minutes. Gently fold in the ricotta ( paneer) cubes and take off the fire.

Don’t forget to check out all these savory cheese dishes, wonderful cakes and amazing cheesecakes!

Cheese

Garlic and Goat by Supper for a Steal
Quick and Easy Homemade Cottage Cheese by The Meltaways
Homemade Velveeta Cheese by Juanitas Cocina
Cheesy Spinach and Artichoke Dip with Parmesan Crisps by BigBearsWife
Irish Cheese Soufflés by girlichef
Paneer Tikka Masala by Kimchi Mom
Creamy Meyer Lemon Pasta with Homemade Ricotta and Broccoli by The Girl in the Little Red Kitchen
Ricotta Croquettes by Basic N Delicious
Cheeseburger Soup by Dinners Dishes and Desserts
Cherry Blossom Crescents by The Ninja Baker
Saag Paneer! Golden Roasted Ricotta In Savory Spinach Sauce by Sue’s Nutrition Buzz
Sourdough Cheese Crackers by Curious Cuisiniere
Basil Balsamic Strawberries & Whipped Feta Grilled Cheese by Cupcakes & Kale Chips
Lox and Cream Cheese Mini Omelettes by Cindy’s Recipes and Writings
Buffalo Cream Cheese Stuffed Chicken by In The Kitchen With KP
Baked Mozzarella Sticks by Mama’s Blissful Bites
Paneer Indian Cottage Cheese Pancake by Masala Herb
Crepes with Strawberry Mascarpone Cream Filling by Soni’s Food
Roasted Pears with Pecorino by Happy Baking Days
Pan-Fried Halloumi Cheese Salad by The Catholic Foodie
Chevre Torte with Mango and Sweet Pepper Salsa by Noshing with the Nolands

Cakes

Carrot Cake with Cream Cheese Frosting by Hezzi D’s Books & Cooks
Sour Cream Chocolate Chip Cake by Gourmet Drizzles
Dairyfree Ice Cream Cake by Galactosemia in PDX
KitKat Chocolate Cake by The Urban Mrs.
Old Fashioned Caramel Cake by There and Back Again
Strawberry Cream Cheese Coffee Cake by Cripsy Bits n Burnt Ends
Peanut Butter Banana Bundt Cake with Chocolate Chips by Gotta Get Baked
Flourless Chocolate Bean Cake by Vintage Kitchen
Dense Chocolate Cherry Cake by What Smells So Good?
Tequila Lime Cupcakes by Mama Mommy Mom
Almond Polenta Cake by Shockingly Delicious
Salmon Cakes by Family Foodie
Banana Split Bundt Cake with Chocolate Glaze by NeighborFood

& Cheesecakes

Kit Kat Cheesecake Brownies by Chocolate Moosey
Reese’s Chocolate Peanut Butter Bundt Cake by Daily Dish Recipes
Nutella Cheesecake Brownies by The Foodie Army Wife
Individual Strawberry and White Chocolate Cheesecakes by Small Wallet Big Appetite
Grasshopper Cheesecake Bars by That Skinny Chick Can Bake
Chocolate Covered Cherry Cheesecake by Magnolia Days
Mini Toddler Cherry Cheesecakes by In the Kitchen with Audrey and Maurene
Mocha Cheesecake by The Lovely Pantry
Lime Cheesecake Bites by Peanut Butter and Peppers
No-Bake Banana Sundae Cheesecake by The Messy Baker
Mini Raspberry Cheesecakes with White Chocolate Crusts by Cupcakes and Pearls
Savory Shrimp Cheesecake with Herbs and Garlic by Food Lust People Love
Cheesecake au Baileys by Baker Street
Tiny Turtle Cheesecakes (No Bake) by Cravings of a Lunatic
Peanut Butter and Chocolate Chip Mini Cheesecakes by Cookistry
Chocolate Cheesecake Bites by Mom, What’s For Dinner?

Join the #SundaySupper conversation on twitter each Sunday. We tweet throughout the day and share recipes from all over the world. This week we will be sharing our love of Cheese, Cakes AND Cheesecakes! Our weekly chat starts at 3:00 pm AKST ( 7:00 pm EST)!

Quinoa Oatmeal Raisin Cookies With Coconut Oil #GlutenFree

Sunithi Selvaraj, RD @ 23.01.2013 Blog 4 comments

Quinoa Oatmeal raisin cookies stuffed with golden raisins and a dash of coconut oil are melt in mouth delish. Stayed home with my girls yesterday and of course we baked cookies. Oatmeal raisin cookies are popular in my home and this time I thought I would sneak some quinoa in. The first time I used quinoa in a cookie was in my coconut cookie and they tasted pretty good. I regularly use quinoa in my muffins and bread but I think one of the best dishes I have baked quinoa into are these oatmeal raisin quinoa cookies. The texture of cooked quinoa is similar to cooked oatmeal so it blends seamlessly in. No one will even know you’ve added quinoa to it. The end product is a softer cookie with extra nutrition courtesy of the quinoa. I am really happy with these quinoa oatmeal raisin cookies and plan to make them a regular feature in my home. Oops, I did not have eggs so I made a flax egg and now my recipe is vegan and gluten-free. Just mix 1 tsp. ground flaxseed with 3 tsp. water and whisk to get a flax egg. Note: I was on a detox yesterday, but couldn’t resist taking a bite and then eating the whole cookie, so my detox got ruined and postponed! On detox today, but am steering clear of the cookies. I baked these in the NuWave Oven Pro which I was super thrilled to receive from the NuWave folks. I love love this oven, and you can read my review@NuWaveOvenPro” href=”http://www.suesnutritionbuzz.com/2013/01/03/heart-healthy-tandoori-fish-rolled-in-walnuts-baked-in-the-nuwaveovenpro/”> here. It took 10 minutes in the NuWave and they came out super moist and golden brown, but you can bake these for 12 minutes in a conventional oven as well. They are moist, healthy, wholesome and make a great grab and go breakfast. Enjoy them with a glass of milk and drift off into cookie land!

Nutrition Wise!

Quinoa is an ancient grain that is becoming hugely popular especially with vegans and those who eat gluten-free. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain and is almost always organic. It is also high in fiber. When cooking quinoa use a proportion of 1:2 quinoa to water. It swells to four times its size when cooked, so 1/4 cup raw quinoa will give you one cup cooked quinoa. Oats are packed with heart healthy fiber and folate. It has also has good amounts of iron and magnesium both essential for health. Raisins are a good source of vitamins and energy and give a hint of natural sweetness to anything they are added to.

Quinoa Oatmeal Raisin Cookie

Print recipe

Serves	24
Dietary	Gluten Free, Vegan, Vegetarian
Meal type	Dessert, Snack
Misc	Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Cold, Serve Hot

Ingredients

1 cup oat flour (Oats coarsely ground to make one cup)
1 cup oats
1 tsp baking powder
1/2 tsp salt
1 cup cooked quinoa (1/3 cup raw quinoa cooked with 1& 1/2 cups water for 10 minutes)
1 cup golden raisins
1/2 -3/4 cup brown sugar
2 tbsp coconut oil
1 flax egg (1 tsp powdered flax whisked with 3 tsp water)

Note

Adjust the sugar to suit your needs. These healthy wholesome oatmeal raisin quinoa cookies make a great breakfast ” grab & go ” !!

Directions


	Cook 1/3 cup dry quinoa in 1& 1/2 cups water for 10 minutes to get one cup cooked quinoa

	Mix oat flour, oatmeal, baking powder and salt together.

	Melt coconut oil and combine with flax egg and brown sugar. Mix with dry oat mix.

	Gently stir in quinoa and raisins till nicely mixed in. Use an ice cream scoop to drop scoops on a baking tray.

	Bake for 10 minutes in the nuwave oven and 12 minutes at 360 in a conventional oven.

Sweet N Spicy Roasted Nuts With Cumin & Cinnamon For A Birthday #SundaySupper

Sunithi Selvaraj, RD @ 13.01.2013 Appetizers and Soups 18 comments

Sweet N Spicy roasted spiced nuts spiked with cumin, brown sugar, cinnamon and paprika! This is for very special Sunday Supper!! Seriously I cannot believe that Sunday Supper is one year old! I remember being a part of the first Sunday supper. There were just 8 of us and now a year later the group has grown to about 150. I love my Sunday Supper team and am so glad that Isabel from Family Foodie started this group a year ago. Through the year I have been inspired by awesome foodie friends and have built relationships with several of them. For this week’s birthday theme we are blogging a recipe that has been featured on a previous Sunday Supper post by a blogger who inspires us. Since almost everyone of the Sunday Supper Team inspire me so it was really hard to choose so I went with my stomach and picked a recipe by Connie Smith that I fell in love with the minute I saw it. Roasted spiced nuts ! Those who visit my blog know I have a serious obsession for nuts and spiced nuts are my absolute favorite. When I saw this easy to make recipe I knew I had to make it! Connie is an army wife who travels with world over and you must absolutely visit her blog for the nicest array of diverse recipes. Here is the original recipe ! I made a few modifications to the recipe. I wanted a more spicy taste so instead a pinch of cayenne, I added a teaspoon. I also added some cumin and paprika to it. Since it was a spicier feel I was going for I used only 1/2 cup of cinnamon brown sugar. I coated it in egg white just as Connie suggested and the end result was a perfectly roasted spiced nut mix that tasted sweet N spicy! I used a mixed nut combo pack for this recipe which had pecans, walnuts, hazelnuts, almonds and Brazil nuts. I am so glad to have learned this fool proof technique for making roasted spiced nuts and will be experimenting with different flavors and nuts now.

Nutrition Wise!

Nuts are the perfect snack! They have a balanced combination of protein, healthy fat and complex carbohydrate. They are also loaded with antioxidants, vitamins and minerals. To read my post on all the nutritious benefits of nuts click here!

Sweet N Spicy Roasted Spiced Nuts

Print recipe

Serves	10 – 12
Dietary	Diabetic, Gluten Free, Vegetarian
Meal type	Appetizer, Snack, Starter
Misc	Child Friendly, Freezable, Gourmet, Pre-preparable
By author	Connie Smith

Ingredients

4 cups mixed nuts (I used walnuts, pecans, hazelnuts, brazilnuts)
3 egg whites
1 tbsp cinnamon
1 tsp cayenne
1 tsp cumin
1 tsp paprika
2 tbsp brown sugar
2 tsp water

Directions


	Preheat oven to 300 degrees. Coat a cookie sheet with cooking spray.

	In a bowl, combine sugar, salt and spices.

	In a mixing bowl whisk the egg whites and water together until they form stiff peaks. Fold the egg white into the nuts coating them thoroughly with the egg wash.

	Pour in your sugar spice mixture and stir it all together until everything is coated.

	Spread the mixture onto baking sheets. Try to get the nuts in a single layer.

	Bake for a total of 30 minutes stirring nuts around every 10 minutes. Pour the nut mixture onto parchment paper or foil and let cool completely. As they cool, stir them around to prevent them from forming clumps.

Check out the fabulous recipes my Sunday Supper team has made this week for the special birthday celebration !

Sunday Supper Appetizers:

Hot Spinach Parmesan Dip by Hezzi-D’s Books and Cooks inspired by Comfy Cuisine
So Simple Pizza Puffs by The Weekend Gourmet inspired by Hip Foodie Mom
Pepperoni and Mozzarella Pull Apart by Noshing With The Nolands inspired by In the Kitchen with KP

Sunday Supper Soups and Breads:

Lasagna Soup by The Girl in the Little Red Kitchen inspired by Cravings of a Lunatic
Easy Italian Wedding Soup by Webicurean inspired by Family Foodie
Roasted Butternut Squash and Sage Soup by Damn Delicious inspired by Cupcakes and Kale Chips
Honey Butter Dinner Rolls by Dinners, Dishes and Desserts inspired by Chocolate Moosey
Chicken Noodle Soup by Big Bears Wife inspired by My Catholic Kitchen
Tomato Florentine Soup by Mama Mommy Mom inspired by The Meltaways
Chicken Soup with Dumplings by Comfy Cuisine inspired by The Messy Baker
Coconut Curry Chicken Soup by My Trials in the Kitchen inspired by Damn Delicious

Sunday Supper Main Dishes:

Portuguese Mussels and Shrimp in Chorizo Sauce by Supper for a Steal inspired by Family Foodie
(GlutenFree) Chicken Bruschetta by The Meltaways inspired by Family Foodie
Feijoada Portuguese Bean Stew by Kimchi Mom inspired by Family Foodie
Lentils and Chorizo Stew by Galactosemia in PDX inspired by Vintage Kitchen
Carnitas Pizza w/ Chipotle-Avocado Crema by girlichef inspired by Damn Delicious
Chicken and Black Bean Enchiladas by Country Girl in the Village inspired by Webicurean
Drunken Meatballs by Small Wallet Big Appetite inspired by The Foodie Army Wife
Goat Cheese Rigatoni Alfredo by Magnolia Days inspired by Family Foodie
Beef Stroganoff by What Smells So Good? inspired by From Fast Food to Fresh Food
Dorie’s Chicken-in-the-Pot by Hip Foodie Mom inspired by Gotta Get Baked
Pulled Pickled Pork by Juanita’s Cocina inspired by Daily Dish Recipes
Hoisin Asian Meatballs by Gotta Get Baked inspired by Damn Delicious
Shrimp-Stuffed Twice Baked Potatoes by Daily Dish Recipes inspired by Juanita’s Cocina
Soy, Orange Juice and Red Wine Marinade by Peanut Butter and Peppers inspired by That Skinny Chick Can Bake
Chicken Burger with Curried Cabbage Slaw by Cindy’s Recipes and Writings inspired by Soni’s Food
Corn and Basil Handpies by Curious Cuisiniere inspired by Vintage Kitchen Notes
Lightened Up Slow Cooker Indian Butter Chicken by Cupcakes and Kale Chips inspired by The Meltaways
Jalapeño Popper Chicken Chili by Food Lust People inspired by Hezzi-D’s Books and Cooks
Bigos by Maroc Mama inspired by From Fast Food to Fresh Food
Crispy Coconut Chicken Strips with Sweet Chili Sauce by From Fast Food to Fresh Food inspired byCrispy Bits and Burnt Ends
Pork Loin with Port Shallot Sauce by Bobbi’s Kozy Kitchen inspired by Vintage Kitchen Notes
Sweet & Tender Brisket by Daddy Knows Less inspired by Juanita’s Cocina
Fish Tacos by Cookistry inspired by Little Ferraro Kitchen
Homemade Harissa by Masala Herb inspired by The Wimpy Vegetarian
Spicy Seoulful Pulled Pork Sandwiches by Family Foodie inspired by Kimchi Mom
New Orleans Style White Beans & Rice by Catholic Foodie inspired by The Hand that Rocks the Ladle
Spice Rubbed Chicken Tacos with Tropical Salsa by The Urban Mrs. inspired by Family Foodie
Mac n Cheese Cups with Pork Shoulder Ragu by Crispy Pieces and Burnt Ends inspired by Hip Foodie Mom
Paella by My Cute Bride inspired by What Smells So Good?

Sunday Supper Veggies:

Carrots au Gratin by Shockingly Delicious inspired by Juanita’s Cocina
Skillet Spinach Corn with Edamame, Cilantro & Bacon Bits by The Lovely Pantry inspired by Sue’s Nutrition Buzz

SundaySupper Desserts and Snacks:

Chocolate Brownie Tart by That Skinny Chick Can Bake inspired by Magnolia Days
Mexican Hot Cocoa Sandwich Cookies by Chocolate Moosey inspired by Juanita’s Cocina
Cinnamon Apple Chimichangas by La Cocina de Leslie inspired by Juanita’s Cocina
Apple Pull Apart Bread with Caramel Drizzle by Cravings of a Lunatic inspired by Gotta Get Baked
Cherry Tart by Happy Baking Days inspired by Vintage Kitchen
Orange Rolls by No One Likes Crumbley Cookies inspired by That Skinny Chick Can Bake
Caramel Apple Bread by The Foodie Army Wife inspired by Fam Friends Food
Rosettes by Simply Gourmet inspired by That Skinny Chick Can Bake
Pumpkin Donut Puffs by Soni’s Food inspired by Daily Dish Recipes
Chocolate Chip Cut-out Cookies by Basic and Delicious inspired by Chocolate Moosey
Nutella Shortbread Bars by Kelly Bakes inspired by Baker Street
Butterscotch Pudding Triple Chip Cookies by Mom’s Test Kitchen inspired by Dinner Dishes and Desserts
Chocolate Fudge Brownie Ice Cream by The Messy Baker Blog inspired by Cravings of a Lunatic
Coconut Cranberry Honey Nut Cookies by Mama’s Blissful Bites inspired by Sue’s Nutrition Buzz
Angel Cake Sandwiches by Ninja Baker inspired by That Skinny Girl Can Bake
Soft Pretzels with Spicy Beer Cheese Sauce by Vintage Kitchen inspired by girlichef
Sweet N Spicy Roasted Spiced Nuts by Sue’s Nutrition Buzz inspired by The Foodie Army Wife

Sunday Supper Breakfast Faves:

Spiced Pumpkin Ricotta Oat Muffins by In the Kitchen with Audrey inspired by Sue’s Nutrition Buzz
Budget Friendly Breakfast Freezable Bacon, Egg, and Cheese Sandwiches by In the Kitchen with KPinspired by Big Bear’s Wife
Raspberry Hot Chocolate by My Catholic Kitchen inspired by Momma’s Meals

Sunday Supper Wine Pairings by ENOFYLZ Wine Blog

Alos check out a new addition: Tablescape by An Appealing Plan, Anniversay Dinner featuring Cheesecake with Fresh Berries orginally posted by The Messy Baker Blog

Join the #SundaySupper conversation on twitter each Sunday. We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET and you do not want to miss out on the fun. Follow the#SundaySupper hashtag and remember to include it in your tweets to join in the chat. Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos. This week is a special ” Happy Birthday” Sunday Supper chat ! Be sure to tune in !!!