Thursday, February 28, 2013

Acapulco Tuna Salad

Makes 4 servings


2 6-oz cans tuna, very low sodium
2 tbsp low-fat mayonnaise or regular mayonnaise made with olive oil
1 medium tomato, diced
1/2 small sweet onion, diced very finely
1 jalapeño, diced, seeds and spines removed
1 tbsp lime juice


Drain the water from the tuna and mix all the ingredients in a medium bowl.


Get started with Dr. Oz’s 3 Day Detox Plan with his easy Berries & Greens Breakfast Smoothie. We love how in this smoothie recipe Dr. Oz combines high antioxidant berries, with a lightly flavored green (spinach!), non dairy coconut milk, and a tasty and satiating tablespoon of coconut oil. The plant based protein powder addition keeps this breakfast smoothie vegetarian/vegan while adding much needed protein to help keep you full until lunch, as well as essential building blocks for muscle repair if you are exercising/weight lifting in addition to your detox. Of course, we recommend a high powered blender to quickly and easily break down fruit & vegetable cell walls for maximum absorption in the body and for the smoothest of smoothies, however we also offer tips on making this green smoothie in a regular blender. :)

Recipe type: Detox Smoothie

  • 2 cups coconut milk (or other non dairy milk/substitute)
  • 1 cup fresh or frozen berries (blueberries, raspberries, etc.)
  • 1-2 cups of spinach
  • 1 Tbsp coconut oil
  • 2 Tbsp plant-based protein powder
  • 2 cups Ice (less if using frozen fruit)

  1. Place all ingredients in the jar in order listed
  2. Blendtec: Press the SMOOTHIE Button
  3. Vitamix: Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run for 45 seconds or until smooth.

Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus, and candida. Coconut oil can also positively affect our hormones for thyroid and blood sugar control. People who take coconut oil also tend to have improvements in how they handle blood sugar, for coconut can help improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins. (Source: Dr Oz)

Anti-inflammatory Pain Relief Smoothie

Raspberry Energy Booster Smoothie

Alkaline Cleansing Smoothie

Apple Basil Vitamin Booster Smoothie

Strawberries and Cream Shake

Tropical Detox Smoothie

Vanilla Protein Cupcake Shake

Dr. Oz Detox Favorite Green Smoothie

Dr. Oz’s 3 Day Detox Plan includes his favorite green smoothie recipe (he calls it a shake, but really it’s a green smoothie). Again Dr. Oz combines high antioxidant berries (or you can substitute with tropical fruits such as mango or papaya), with a large amount of lightly flavored green (spinach!) and a non dairy milk. The spirulina, maca superfood, and plant based protein powder make this a pretty kick butt vegan green smoothie! As usual, we recommend a high powered blender to quickly and easily break down fruit & vegetable cell walls for maximum absorption in the body and for the smoothest of smoothies, however we also offer tips on making this green smoothie in a regular blender. :)

Recipe type: Detox Breakfast Smoothie

  • 1 cup almond milk
  • 3 cups spinach
  • 1 cup fresh or frozen blueberries (or raspberries, blackberries, mangoes, papaya)
  • 1 tbsp flax oil
  • 1 tbsp maca powder
  • 1 tbsp spirulina or e3live
  • 2 heaping tbsp plant-based protein powder
  • 2 dates or a few drops of stevia to taste

  1. Place all ingredients in the jar in order listed
  2. Blendtec: Press the SMOOTHIE Button
  3. Vitamix: Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run for 45 seconds or until smooth.

E3live is considered by renowned health authorities to be nature’s most beneficial superfood. Our E3Live AFA is a non-GMO heirloom variety. Physiologically, E3Live® helps restore overall body/mind balance in numerous ways. Its field of action simultaneously includes the immune, endocrine, nervous, gastro-intestinal and cardio-vascular systems. Nutritionally, E3Live® provides more than 65 vitamins, minerals, amino acids & essential fatty acids and is a rich source of chlorophyll.

Immune and Mood Booster Smoothie


A serious smoothie – there are few forces of nature that can compete and then you must fulfill the craving. What better way to do that than with the wonderful Dr. Furhman‘s chocolate green smoothie! Chocolate smoothie recipes are a great way to mix fruit and chocolate into a swirling combination of chocolatey-goodness. Make sure to use raw cocoa, not the processed/sweetened stuff. Dr Fuhrman adds spinach to assure that you get a bigger powerhouse of nutrients, but any greens will work.

Chocolate Smoothie
Serves: 3½ cups

  • ½ C. Soy milk (or other milk substitute)
  • ½ C. Pomegranate juice
  • 5 oz. Baby spinach, organic (about 4 cups packed)
  • 1 Banana, medium, peeled
  • 1 T. Cocoa powder, raw
  • 1 T. Flaxseed
  • 2 C. Blueberries, frozen

  1. Place all ingredients into the blender in the order listed and secure lid.
  2. Blendtec: Press the SMOOTHIE button.
  3. Vitamix: VARIABLE, speed #1. Turn machine on and slowly increase speed to VARIABLE, speed #10, then to HIGH. Blend for 1 minute, using the tamper to press the ingredients into the blades.

Dark Chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. It also helps reduce risk of stroke. Dark chocolate contains several chemical compounds that have a positive effect on your mood and cognitive health. One is phenylethylamine (PEA), the same chemical your brain creates when you feel like you’re falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.

Spinach is a powerhouse of nutrition rich in many vitamins and nutrients. Experts have identified at least thirteen different compounds in spinach that provide antioxidant and/or anti-cancer benefits. Spinach rich in calcium and magnesium, helps prevent osteoporosis. It is also an excellent source of iron, which is critical for women in menopause and for people who have anemia or chronic fatigue syndrome. Spinach contains vitamin E, which helps slow mental decline and memory loss.

Dr. Fuhrman's nutrient-packed "Skinny Shake"

Strawberries and pomegranate help to regulate your blood sugar and fill you up without packing on the pounds. Enjoy this summer treat from Dr. Fuhrman as a shake or make popsicles by pouring it into paper cups and popping them in the freezer.

Antioxidant phytochemicals:
  • Anthocyanins (the most abundant antioxidants in berries) provide antioxidant protection on their own, plus they increase the production of cells’ own antioxidant enzymes. A 1.5 cup serving of strawberries increased antioxidant capacity in the blood of human subjects, building protection against oxidative damage.
  • Pomegranate contains a unique antioxidant called punicalagin; it is the most abundant antioxidant in pomegranate, responsible for more than half of the antioxidant activity of pomegranate juice. Pomegranate juice has been found to reduce oxidative stress markers in healthy humans.
  • Ellagic acid, an antioxidant derived from berries and pomegranate interacts with a protein called Nrf-2 to increase expression of the body’s natural detoxification enzymes.
Anti-cancer effects:
  • Strawberry and pomegranate extracts slowed cell growth and induced cell death in human cancer cells from several cancer types.
  • Pomegranate and strawberries are both anti-angiogenic – strawberry extracts help to prevent growing tumors from acquiring a blood supply – preventing those tumors from receiving the nutrients that would allow them to grow larger.
  • Pomegranate is one of the few foods (mushrooms are another) that contain natural aromatase inhibitors – this means that they inhibit the production of estrogen, which can reduce breast cancer risk.
  • Strawberries and pomegranate have anti-inflammatory effects that may protect against cancer and other chronic diseases.
  • Patients with precancerous esophageal lesions ate strawberries each day for six months. The results were amazing – 29 out of the 36 patients in the study experienced a decrease in the histological grade of their lesion – this means that the progression toward cancer began to reverse, and the risk of the lesions becoming cancerous had decreased.
Cardioprotective effects:
  • Higher strawberry intake is associated with reduced risk of death from cardiovascular disease.
  • Human trials have found that daily consumption of strawberries decreases total and LDL cholesterol, and pomegranate phytochemicals reduce LDL oxidation (a contributor to atherosclerotic plaque development).
  • Strawberry and pomegranate phytochemicals have blood pressure-reducing properties.
  • In a study of patients with severe carotid artery blockages, after one ounce of pomegranate juice daily for one year, there was a 30 percent reduction in atherosclerotic plaque. In striking contrast, in the participants who did not take the pomegranate juice atherosclerotic plaque increased by 9 percent.
Anti-diabetes effects:
  • Strawberry and pomegranate phytochemicals have actions on certain digestive enzymes that can result in reduced glucose levels following a meal.
  • Ellagic acid, which can be derived from berries or pomegranate, reduced secretion by fat cells of an inflammatory molecule that is thought to contribute to insulin resistance.
  • Adding strawberries to a meal was shown to reduce the insulin response in overweight adults.

Beefy Goulash

The sweet paprika brings out the meatiness of the beef and the sour cream rounds off all the flavours!


30 millilitre KNORR Rich Beef & Tomato Soup
2 cups Water
1 tin (410 g) chopped tomatoes
1 Carrot, sliced
1 Potato, peeled and diced
½ cup Sour cream
45 millilitre Cooking oil
500 gram Stewing steak, cubed
2 Onions, chopped
1 clove garlic, crushed
1 Red pepper, chopped
15 millilitre Robertsons Paprika
15 millilitre Robertsons Mixed Herbs


In a large pot, heat oil and fry steak until brown. Remove and set aside.

Fry onions and garlic until soft.

Add red pepper, Robertsons Paprika and Mixed Herbs, and cook for 2 minutes.

Add steak, potatoes, carrots, tomatoes and water, and simmer for 60 minutes.

Mix the KNORR Rich Beef & Tomato Soup with a little water to form a smooth paste and stir into the stew.

Simmer for 5 minutes and allow to thicken.

Add sour cream and stir through. Serve with rice or pasta.