Recipe courtesy Food Network Magazine

This recipe is for anyone following a vegetarian (meat-free) diet.This is a delicious dessert. Bring it to your next school event!

Prep time: 30 minutes

Ingredients:

¼ c. margarine
1 10-oz. package marshmallows (gelatin-free)
6 c. puffed rice cereal
½ c. peanut butter chips
½ c. chocolate chips
½ c. peanuts, chopped


Utensils:

knife (you'll need help from your adult assistant)
measuring cups
stove (you'll need help from your adult assistant)

Directions:

Coat pan with nonstick cooking spray.
In a large saucepan, melt margarine and marshmallows over low heat, stirring occasionally.
Remove from heat and stir in remaining ingredients.
Stir until well coated.
Press mixture into pan.
Chill in refrigerator and cut into 2 x 1.5 inch bars.
Serves: 36



Serving size: one 2 x 1.5 inch bar

Nutritional analysis (per serving):

94 calories
2 g protein
4 g fat
2 g sat. fat
14 g carbohydrate
1 mg cholesterol
80 mg sodium
11 mg calcium
0.3 mg iron
0 g fiber

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

The leftovers should be stored in an airtight container.

People become vegetarians for many reasons, including health, religious convictions, concerns about animal welfare or the use of antibiotics and hormones in livestock, or a desire to eat in a way that avoids excessive use of environmental resources. Some people follow a largely vegetarian diet because they can't afford to eat meat. Becoming a vegetarian has become more appealing and accessible, thanks to the year-round availability of fresh produce, more vegetarian dining options, and the growing culinary influence of cultures with largely plant-based diets.

Why Do People Become Vegetarians?

For much of the world, vegetarianism is largely a matter of economics: Meat costs a lot more than, say, beans or rice, so meat becomes a special-occasion dish (if it's eaten at all).

In countries like the United States where meat is not as expensive, though, people often choose to be vegetarians for reasons other than cost. Parental preferences, religious or other beliefs, and health issues are among the most common reasons for choosing to be a vegetarian. Many people choose a vegetarian diet out of concern over animal rights or the environment. And lots of people have more than one reason for choosing vegetarianism.

Vegetarian and Semi-Vegetarian Diets

Different people follow different forms of vegetarianism. A true vegetarian eats no meat at all, including chicken and fish. A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry. It follows, then, that a lacto vegetarian eats dairy products but not eggs, whereas an ovo vegetarian eats eggs but not dairy products.

A stricter form of vegetarianism is veganism (pronounced: VEE-gun-izm). Not only are eggs and dairy products excluded from a vegan diet, so are animal products like honey and gelatin.

Some macrobiotic diets fall into the vegan category. Macrobiotic diets restrict not only animal products but also refined and processed foods, foods with preservatives, and foods that contain caffeine or other stimulants.

Following a macrobiotic or vegan diet could lead to nutritional deficiencies in some people. Teens need to be sure their diets include enough nutrients to fuel growth, particularly protein and calcium. If you're interested in following a vegan or macrobiotic diet it's a good idea to talk to a registered dietitian. He or she can help you design meal plans that include adequate vitamins and minerals.

Some people who have eliminated red meat but may eat poultry or fish consider themselves semi-vegetarians.

Are These Diets OK for Teens?

In the past, choosing not to eat meat or animal-based foods was considered unusual in the United States. Times and attitudes have changed dramatically, however. Vegetarians are still a minority in the United States, but a large and growing one. The Academy of Nutrition and Dietetics (AND) has officially endorsed vegetarianism, stating "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."

So what does this mean for you? If you're already a vegetarian, or are thinking of becoming one, you're in good company. There are more choices in the supermarket than ever before, and an increasing number of restaurants and schools are providing vegetarian options — way beyond a basic peanut butter and jelly sandwich.

If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. That's why the AND says that a vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.

Vegetarians have to be careful to include the following key nutrients that may be lacking in a vegetarian diet:

iron
calcium
protein
vitamin D
vitamin B12

zinc

If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you'll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.

Iron

Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better.

Girls need to be particularly concerned about getting enough iron because some iron is lost during menstruation. Some girls who are vegetarians may not get enough iron from vegetable sources and may require a daily supplement. Check with your doctor about your own iron needs.

Calcium

Milk and yogurt are tops if you're eating dairy products — although vegetarians will want to look for yogurt that does not contain the meat byproduct gelatin. Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are also excellent ways for vegetarians (and vegans) to get calcium. Remember that as a teen you're building up your bones for the rest of your life.

Because women have a greater risk for getting osteoporosis (weak bones) as adults, it's particularly important for girls to make sure they get enough calcium. Again, taking a supplement may be necessary to ensure this.

Vitamin D

We need vitamin D to get calcium into our bones. Your body manufactures vitamin D when your skin is exposed to sunlight. Cow's milk is top on the list for food sources of this vitamin. Vegans can try fortified soy milk and fortified breakfast cereals.

Some people may need a supplement that includes vitamin D, especially during the winter months. Everyone should have some exposure to the sun to help the body produce vitamin D.

Protein

Before, it was thought that vegetarians needed to combine incomplete plant proteins in one meal — like red beans and rice — to make the type of complete proteins found in meat. We now know that it's not that complicated. Current recommendations are that vegetarians eat a wide variety of foods during the course of a day.

Eggs and dairy products are good sources of protein, but also try nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein your body needs.

Vitamin B12

B12 is an essential vitamin found in animal products, including eggs and dairy. Fortified soy milk,fortified breakfast cereals, and nutritional yeast also have this important vitamin. It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.

Zinc

If you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.

Fat, Calories, and Fiber

In addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat. Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.

Some vegetarians (especially vegans) may not get enough omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs. Plant sources of omega-3 fatty acids include some vegetable oils, (such as soybean, canola, and flaxseed), chia seeds, ground flax seeds, and walnuts.

High-fiber diets tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong. It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.


Getting Some Guidance

If you're thinking about becoming a vegetarian, consider making an appointment to talk with a dietitian who can go over lists of foods that would give you the nutrients you need. A dietitian can discuss ways to prevent conditions such as iron-deficiency anemia that you might be at an increased risk for if you stop eating meat. Ask your doctor or dietitian if you need to take a daily multivitamin or other supplement.

Tips for Dining Out

Eating at restaurants can be difficult for vegetarians sometimes, but if you do eat fish, you can usually find something suitable on the menu. If not, opt for salad and an appetizer or two — or ask if the meat can be removed. Even fast-food places sometimes have vegetarian choices, such as bean tacos and burritos, veggie burgers, and soy cheese pizza.

You may also find that the veggie burgers, hot dogs, and chicken substitutes available in your local grocery store taste very much like the real thing. Try the ground meat substitute as a stand-in for beef in foods like tacos and spaghetti sauce.

Regardless of whether you choose a vegetarian way of life, it's always a healthy idea to eat a wide variety of foods and try out new foods when you can.

What about bone health?

Some women are reluctant to try a vegetarian diet especially one that doesn't include calcium-rich dairy products because they're concerned about osteoporosis. Lacto-ovo vegetarians (see "Varieties of vegetarians") consume at least as much calcium as meat-eaters, but vegans typically consume less. In the EPIC-Oxford study, 75% of vegans got less than the recommended daily amount of calcium, and vegans in general had a relatively high rate of fractures. But vegans who consumed at least 525 milligrams of calcium per day were not especially vulnerable to fractures.

Certain vegetables can supply calcium, including bok choy, broccoli, Chinese cabbage, collards, and kale. (Spinach and Swiss chard, which also contain calcium, are not such good choices, because along with the calcium they have oxalates, which make it harder for the body to absorb calcium.) Moreover, the high potassium and magnesium content of fruits and vegetables reduces blood acidity, lowering the urinary excretion of calcium. Some research suggests that eating too much protein (in particular, animal protein) is bad for bones because it has the opposite effect.

People who follow a vegetarian diet and especially a vegan diet may be at risk of getting insufficient vitamin D and vitamin K, both needed for bone health. Although green leafy vegetables contain some vitamin K, vegans may also need to rely on fortified foods, including some types of soy milk, rice milk, organic orange juice, and breakfast cereals. They may also want to consider taking a vitamin D2 supplement (vitamin D3 comes from animals).


20 Tips for Becoming a Vegetarian

So, if you’d like to become a vegetarian, without too much trouble, here are my suggestions:

Have good reasons. If you just want to become vegetarian for kicks, you probably won’t stick with it for long — not because it’s hard, but because any lifestyle change or habit change requires a little bit of motivation. You need to first think about why you want to become vegetarian, and really believe in it. The rest is easy.

Read up. Before starting anything new, I tend to read as much as possible about whatever it is that I’ll be doing. I suggest you do so with vegetarianism. Check out a couple of good books from the library (or better yet, borrow from vegetarian friends). And there are tons and tons of good sites on the Internet. One of my favorites is GoVeg.com.

Find good recipes. You don’t need to go out and buy a bunch of new cookbooks, although that’s certainly an option. But again, there are many great recipes online. Try GoVeg.com … another favorite of mine is Post Punk Kitchen (also see their forums). In fact, it can all be a little overwhelming … but don’t worry, you don’t need to decide on anything. Just look through the recipes, take note of a few that look really good, and decide to try a few of them. You have the rest of your life to test out other recipes!

Try one recipe a week. My suggestion is just to try one new vegetarian recipe a week. If you like it, add it to your collection of staple recipes that you eat on a regular basis. If the recipe isn’t that great, try another next week. Soon, you’ll have a good list of 5-10 great recipes that you love to cook and eat. And really, whether you’re vegetarian or meat eater, that’s probably all you really eat on a regular basis anyway (for dinner, at least). Most people only have 7-10 recipes that they cook regularly. Once you have that many vegetarian recipes, you are good to go.

Substitutions. Also try your regular recipes that you love, but instead of using meat, use a meatless substitute. So if you love to eat spaghetti or chili, for example, substitute a ground-beef alternative from Bocca or Morning Star and just cook it the way you normally would. There are alternatives for just about any kind of meat, and some of them are quite good. You can go on eating what you normally eat, but meatless.

Start with red meat. I suggest a gradual transition into vegetarianism … although you can do it all at once, I’ve found that for many people, a gradual transition works better. There’s no need to give up all meat at once. Try a few new recipes, maybe eat one vegetarian meal for the first week, two for the second, and so on. If you do this, start with red meat, as it is typically the least healthy.

Then the other meats. After a couple of weeks of going without red meat, try cutting out pork for a couple of weeks. Then cut out chicken, the seafood. With this two-week approach (and you can even make it 3 weeks or a month for each stage if you want to go more slowly), you’ll hardly notice the difference. I’ve found that I don’t crave meats anymore, although I did for about a week.

Consider dairy & eggs. Vegetarians vary widely on this, so there’s no mandate to give up dairy or eggs if you’re giving up meat. Do what feels right for you. But if you go meatless for awhile, and want to try to go a little further (in terms of health, the environment, and helping animal suffering), consider these foods. For one thing, they are often high in saturated fat, especially compared to soy alternatives. It was easy for me to give up eggs, as I’ve never been a huge fan, but transitioning to soy milk took a few days to get used to … although I can’t stand the taste of milk now.

Think about your staples. A useful exercise is to make a list of foods you regularly eat, for breakfast, lunch, dinner, desserts and snacks. Not meals, but ingredients. And then think about vegetarian alternatives, and make a new list. For example, instead of eating chicken in a stir-fry dish, you might try tofu. With a new list of staples, you should have no trouble stocking your fridge and pantry.

All in one go. Some people prefer to give up meat all at once. While this takes a little more determination than the gradual solution I advocate, it’s not that hard, really. Just prepare yourself by taking some of the steps above (finding recipes, substitutes, a new list of staples, and reading as much as possible), and then give it a shot. It should only take a few days to get used to it, and then you’ll have very little trouble after that. The only issues you’ll have to work out, once you’re used to going without meat, are things like eating out, eating at others’ houses, and other similar issues. Read on for more on these.

Adequate protein. One myth about vegetarianism is that you don’t get enough protein. Actually, meat eaters usually take in way more protein than they need. Protein requirements for the average adult are lower than people think. If you eat a varied diet (not just junk food, for example) that includes vegetables, grains, beans, nuts, soy protein and the like, you will be fine. It would hard to create an eating plan where you’re getting inadequate protein (the junk food example would be one).

Another myth is that you need to eat different types of protein within a single meal (or even a single day) to get complete protein from plants … actually, as long as you eat varied proteins (such as those listed above) over a few days, you’ll be fine. And soy protein is a complete protein, just like meat.
Junk food. Again, you can be a vegetarian and be very unhealthy, if you eat junk food. Being a vegetarian is not a license to eat junk food (although you can probably indulge yourself a little more often now that you’re not eating meat). Try to stick with fruits and veggies, whole grains, beans, nuts, soy protein, low-fat dairy and other nutritious foods for the most part.

Ethnic food. One of the great things about becoming a vegetarian is that it often spurs people to try new and interesting ethnic foods (or reminds them of foods they love but don’t eat much). Great vegetarian dishes can be found all over the world, from Italian pasta to many Indian dishes to spicy Thai food to Chinese, Ethiopian, Moroccan, Mexican, South American and more. It can be interesting to do a series of theme weeks, trying vegetarian dishes from a certain country for one week, and then moving around the world and sampling other great ethnic foods.

Tell friends & family. If you’re really going to become a vegetarian, you’ll have to talk to the people you know and love about it. You’ll still be dining with them, at restaurants, at their homes, at social gatherings, at work, and so it’ll be better for everyone involved if they know what you’re doing (they might prepare a vegetarian dish for you, or you might bring one for them to try), and if they know the reasons why. Some people might have a hard time with it. Just try to explain it to them, without getting defensive or argumentative, and ask them to be understanding (and maybe to give some of your food a try). Don’t try to force vegetarianism on anyone, or sound preachy, but do give them more information if they’re interested.

Have fun. Most of all, don’t make becoming a vegetarian be a restrictive, grueling ordeal. If you feel like you’re depriving yourself, you won’t last long. But if you feel like you’re doing something good, and trying out some great-tasting food, you’ll stick with it for much longer (for life, I hope). Have a great time along the way.

Plan ahead. Often what gets in the way of new vegetarians is that they go somewhere, and don’t think of what they might have to eat. Going to a party or a dinner can be much better if you prepare a great dish and bring it along (let the host know about it first). An errands trip doesn’t have to result in you going to McDonalds, starving, if you pack a lunch or bring some snacks.

Cook ahead. Another problem is when we don’t have any vegetarian food ready to eat, and so we resort to whatever is easiest (if we don’t feel like eating or are too hungry to wait). Instead, you could cook a big pot of vegetarian chili or soup or something, and have it in the fridge for when you’re hungry and don’t have time to cook.

Vegetarian snacks. I love to eat fruits and cut-up veggies, but there are lots of other great snacks you can eat. Roasted (or raw) almonds, hummus and pitas or veggies, blue corn chips and salsa, low-fat granola, berries with soy yogurt, whole-grain cereals, Kashi crackers … dozens and dozens of snacks, actually, if you take a look around. Have plenty on hand, at home, at work, and on the road.

Vegetarian restaurants. There’s only one vegetarian restaurant on Guam, and unfortunately it’s closed on nights and weekends (it’s a Seventh-Day Adventist joint, open for lunch on weekdays, and it’s great). But you might live in an area with dozens of great vegetarian restaurants. Give them a try! You might discover some wonderful food, and thank your lucky stars you decided to give vegetarianism a try. Otherwise, most restaurants will have some vegetarian options, or can cook you a vegetarian dish on request.

Vegetarian convenience foods. In your supermarket’s frozen section, you’ll probably find a lot of vegetarian foods that can be microwaved. You might give some of these a try (I love the Amy’s brand). Beware that, like most convenience foods, these are more expensive than home-cooked stuff, and most likely not as healthy. But you can find some fairly healthy foods there too. At any rate, it’s always good to have a couple of convenience foods in the freezer, just in case.

Better sex?

Whether vegetarians really have “better sex“ is up for debate, as it seems unlikely that any head of broccoli has ever come with sex tips. But eating red meat may lead to decreased libido and lower blood flow, which could contribute to erectile dysfunction. Sperm quality also might be better in vegetarians, although the study on this was conducted on monkeys.

As a parent, you want only the best for your child and food definitely tops the list. Through good nutrition, you can give a solid start to your baby’s overall growth and development in the coming years.
However, feeding babies can be very tricky as they have very sensitive digestive systems. Thus, it becomes even more important to feed your baby the right food in the initial few months.
It is important to introduce one solid food at a time and in small amounts to allow your baby to get used to it. It usually takes about 3 days to see if there is any allergic reaction.Plus, do not forget to consult your pediatrician about introducing solid foods on your baby’s diet.
Feeding Your Baby

When should you introduce solids? And how much should you give your little one? Use our chart as a guide

If your child is 4 months old and can hold her head up, the time may be right to introduce solids. Use this chart as a guide, but remember that until age 1, food should supplement breast milk or formula, not replace it.


Age 4-6 Months

What to start?
Rice cereal. It's
the least likely to cause allergies, and it provides
a valuable source of iron.

How Much?
Mix 1 tsp. of cereal
with 1 Tbs. of breast milk or formula. (Over
time, you can make the cereal thicker and servings
larger.) Aim for one or two solid feedings a
day in addition to his usual diet.

Tips for Success
Start with feedings
in the morning, when babies are typically more
relaxed. Wait four days before introducing another
grain, such as barley. This will help you identify
an allergy.

Age 4-8 Months

What to start?
Fruits and veggies. These can be
introduced either before or after cereal at each
meal. Try anything from peas to pears, but offer
new foods a few days apart so you can watch for
allergies.

How Much?
To start, serve 2 to 3 tsp. once
a day. Work up to 1 to 2 Tbs. two or three times
a day.

Tips for Success
Introduce vegetables first, before
your baby develops a preference for the sweet
taste of fruit, and wait until she's 1 before
feeding her citrus fruits -- their high acid
content can upset her stomach.

Age 8-12 Months

What to start?
Soft foods. Oatmeal, mashed sweet
potatoes, and yogurt are all easy for a baby
to eat. A child this age also needs additional
sources of iron, so try pureed meats like beef
or turkey.

How Much?
Gradually work up to 1 to 2 Tbs.
of soft foods and 2 Tbs. of pureed meat each
day. Babies can get overwhelmed, so offer only
two or three foods at one time.

Tips for Success
To interest your child, try placing
small amounts of new foods next to favorites.

Age 9-12 Months

What to start?
Finger foods. Your
baby has developed his superior pincer grasp
and is eager to try feeding himself. Offer cooked
pasta, soft bits of fruit, and dried cereals.

How Much?
One or two finger foods (about 1 to 2 Tbs. of each)at
each meal, in addition to several servings of the
foods above.

Tips for Success
Make sure all pieces
are smaller than the width of your child's pinkie.
Continue to feed him with a spoon to make sure
he's getting enough to eat each day.


Age 12-24 Months

What to start?
Table foods. If you're no longer giving your baby breast
milk or formula, be sure she's getting all of
the calories and nutrients she needs by offering
her a wide variety of healthy foods.

How Much?
Total servings per day (serving sizes in parentheses):
4 grains (1/2 slice bread, 1/4 to 1/2 cup cereal
or pasta); 4 fruit/veggie (1 to 2 Tbs., or
3 oz. juice); 2 protein (1 oz. meat or 1 egg);
4 dairy (4 to 6 oz. whole milk, 1/3 cup yogurt,
or 1/3 oz. cheese).

Tips for Success

Entice your child to eat a varied diet by always providing different
textures, colors, and flavors at mealtime.


How much solid food a baby will be eating depends on a variety of different things.

Don’t forget that your baby is a little human being, and like all of us, she has her own appetite. This will influence to how much solid foods she will be eating. As with adults, some babies will eat more than others due to their individual appetites. Below are a few key points to remember when feeding your baby.

• A baby who began solid foods at 4 months of age will most likely be eating more solid foods than the baby who began to eat solid foods at 6 months old.
• A baby who is eating soft diced foods as beginner foods may seem to eat less than the baby who is being spoon-fed purees.
• A baby who is ill or teething may eat less than what has been typical for a few days and then suddenly the typical appetite comes roaring back.An infant who is busy exploring the carpet or the new soft-book she has received may be miffed when she is put into a high chair and offered food.
• The natural slow down of growth that babies go through will also influence how much they eat. 
• They may be ravenous for a few days or a week or two and then suddenly, they are barely eating.   Babies who are coming out of a growth spurt will tend to eat less than they were during the growth spurt.

Among a year of many firsts, it’s a milestone when your bundle of joy is ready for solid foods after reaching 5 or 6 months old.

Until 5 months, breast milk is the best food for your baby. In fact, you should continue nursing even after you begin introducing solid foods.

Note: According to the American Academy of Pediatrics (AAP), it is important to wait until your baby is at least 3 months old before offering foods with naturally occurring nitrates, such as carrots, spinach, beets, squash, broccoli, and green beans as it may cause a type of anemia called methemoglobinemia in young infants. Root vegetables like sweet potatoes and parsnips also contain nitrates.

Here are the 10 best first foods for your baby.


1. Apples

apples for babies

For the apple of your eye, apples are a great food that can be introduced between 6 and 8 months of age.

An apple a day is indeed extremely good for your baby’s health. According to the American Academy of Pediatrics, apples are the number one fruit liked by kids.

One of the most important nutritional components of apples is the fiber content, which helps maintain bowel regularity. Other nutrients in apples include vitamins A and E, folate, phosphorus, magnesium and selenium.

Experts recommended serving applesauce instead of whole apples to babies upto 8 months old.

Simply peel an apple and cut it into small pieces.
Cook the apple pieces with 1 cup of water or apple juice over medium heat for 15 to 20 minutes.
Allow it to cool, then mash it with a fork to a thin consistency.


2. Bananas

bananas for babies

Just like apples, bananas are another key food that you can give your baby after he or she reaches 5 months age.

Rich in potassium, bananas help control the body’s water balance. Potassium also helps with muscle functioning and is responsible for the relaxation of your baby’s heart muscle and heart rhythm. It even reduces the risk of kidney stones and osteoporosis in the future.

In addition, bananas will give your baby a good amount of carbohydrates that provides sustained energy as well as fiber that supports a healthy digestive tract.

Use a fork to thoroughly mash a ripe banana until it has the consistency of pudding. Then, serve it to your baby.
For older babies, chopped bananas are an excellent finger food.

3. Avocados

One of the best foods that you can feed your baby is avocados. You can introduce avocados into your baby’s diet after he or she reaches 4 months of age.

Being loaded with monounsaturated fats, they aid brain development. This type of fat also gives your baby a boost of much-needed energy. Plus, the dietary fiber in them ensures smooth digestion.

In addition, avocados have a mild taste and smooth consistency that most babies like.

Avocados are also super easy to prepare.

Simply mash a very ripe avocado with a fork.
Add a little breast milk or formula milk to the mashed avocado.
Mix thoroughly until it reaches a pureed consistency.


4. Pears

Pears are another nutritious fruit that can be introduced into your baby’s diet. The right age for introducing pears is between 6 and 8 months old.

This tasty fruit is rich in fiber, copper and vitamin C. The fiber promotes healthy digestion, and doctors often recommend pears as a remedy to help alleviate a baby’s constipation. Vitamin C and copper protect the body’s cells from damage and support the immune system.

Apart from being a good source of vitamins, minerals and antioxidants, pears are gentle on your baby’s sensitive digestive system.

There is no need to cook pears. When they are ripe, they are very soft and can easily be made into a smooth puree.

5. Carrots

Carrots are also one of the top first foods for babies, as they are easy to swallow and digest and even tasty to eat.

This root vegetable contains beta-carotene that aids healthy development of a baby’s skin, eyesight and immune system.

Plus, carrots are packed with nutrients including vitamins C, K and B8, along with calcium, folate, potassium, iron, copper and manganese.

For babies who have not yet developed teeth, carrots can be boiled, baked or steamed and then pureed. Mix in formula milk to reach the desired consistency.
For babies who have started chewing, carrots can be served in soft slices for your baby to enjoy.
Chilled carrot sticks can be given to babies who have started teething.
Note: Always peel the skin off carrots, as infants are not able to digest the skin.

6. Sweet Potatoes

Sweet potatoes are another delicious addition to your baby’s diet. Most babies like the creamy, sweet taste.

Sweet potatoes are one of the richest sources of beta-carotene, which the body converts into vitamin A. Vitamin A is important for good vision, healthy skin and a baby’s overall growth and development.

A 2012 study published in Food and Nutrition Bulletin reports that sweet potato-based complementary foods are superior to enriched Weanimix for infants in low-income countries, based on the fructose and phytate levels.

Cook peeled and washed sweet potatoes in enough water to cover them in the pan. Cook them until they are soft.
Mash the soft sweet potatoes.
Add a little water or formula milk to make it thinner before serving it to your baby.

7. Squash

squash for babies

Another vegetable that is great for babies is squash, especially butternut and acorn squash. In fact, the bland or savory flavor of squash makes a healthy alternative to sweet fruits. It can be introduced to babies between 6 and 8 months old.

Squash is an excellent source of vitamins A and C. While vitamin A is needed for good vision and healthy skin, vitamin C is needed for good immunity so that your baby can fight off infections easily.

Other nutrients in squash are potassium, calcium, folate, protein, carbohydrates, and dietary fiber.

Bake or roast some squash (without the seeds).
Put the pulp of the baked squash and a little formula milk in the blender.
Blend it into a smooth consistency. As your baby gets used to eating pureed food, increase the thickness.
Note: According to the American Academy of Pediatrics (AAP), it is important to wait until your baby is at least 3 months old before offering foods with naturally occurring nitrates, such as carrots, spinach, beets, squash, broccoli, and green beans as it may cause a type of anemia called methemoglobinemia in young infants. Root vegetables like sweet potatoes and parsnips also contain nitrate


8. Greek Yogurt

greek yogurt for babies

Greek yogurt is a yummy food that is considered a healthy first food for babies. Most pediatricians recommend giving Greek yogurt to babies around 7 to 8 months of age.

It is a great source of protein, which supports the health of the body’s cells, tissues and organs as a baby grows. Plus, the fat in Greek yogurt supports proper growth.

Other nutrients in Greek yogurt are vitamins A and D, calcium and phosphorous.

Being a fermented food that has a good amount of gut-friendly bacteria, yogurt is easily digested by little tummies.

In addition, along with the super creamy texture, Greek yogurt has a nice tangy flavor that most babies enjoy.

Serve plain Greek yogurt to younger babies and do not add any sugar to it.
For older babies, try mixing blueberry, banana, apple or pear puree into the yogurt

9. Broccoli

broccoli for babies

Brimming with vitamin C, fiber and calcium, broccoli is another good first food for your child. Usually, it should be introduced around the age of 8 to 10 months.

Vitamin C gives a boost to your baby’s developing immune system. The calcium in broccol helps foster good eyesight and ward off cell damage. The fiber in it ensures good digestion. It also has several B vitamins that aid in improving the functioning of the nervous system.

Other key nutrients in broccoli are iron, magnesium, phosphorus, potassium, zinc and folic acid.

Plus, the unique flavor of broccoli can help expand your baby’s taste palate.

Steamed and pureed broccoli is good for younger babies.
For older babies, steamed broccoli florets work as great finger food.

10. Parsnips

parsnips for babies

Once your baby reaches 6 to 8 months of age, you can introduce parsnips in his or her diet. In fact, it is often overlooked as a great food for babies. Related to carrots, the sweet and slightly nutty flavor of parsnips is sure to please their tiny taste buds.

This root vegetable is an excellent source of vitamin C, calcium, fiber and protein. While vitamin C is needed for building immunity, the calcium promotes healthy bones and teeth. The protein in it supports the health of the body’s cells.

Simply peel, slice and steam parsnips in the required amount of water until they are tender and mushy. Chop or mash the steamed parsnips, depending upon your baby’s preference.
You can also serve steamed parsnips as a finger food.
Note: According to the American Academy of Pediatrics (AAP), it is important to wait until your baby is at least 3 months old before offering foods with naturally occurring nitrates, such as carrots, spinach, beets, squash, broccoli, and green beans as it may cause a type of anemia called methemoglobinemia in young infants. Root vegetables like sweet potatoes and parsnips also contain nitrate


Certain foods to avoid during your baby’s first year:

Do not substitute cow’s milk as a replacement for breast milk or formula. Cow’s milk is harder for your baby to digest.
Avoid giving any sticky or hard foods, as they can cause your baby to choke.
Whole nuts are also not safe for babies under 2 years of age.
For children below 1 year of age, honey is not recommended as it can cause infant botulism.
Do not feed your baby unpasteurized cheese, as it increases the risk of food poisoning in young babies.
Do not give shellfish like shrimp, lobster, crab and scallops to babies below 1 year of age.
Also, fish that are high in mercury, such as swordfish, shark, tile fish or king mackerel, are not recommended.

Do you want to stay fit and healthy just like the way you are right now? If yes, then you need to eat these tasty, but healthy recipes.What’s the key? Eat a lot of fiber, proteins and healthy carbs.Changing your eating style will boost your metabolism and keep you full the entire day.Here are a few healthy recipes that will not only make your mouth water but also keep you slim and fit for a long run.

1. Broccoli And Feta Omelet

This is one of the healthy recipes that will leave you feeling satisfied and energized. Broccoli is a filling fiber and has 30 calories per serving.

Protein rich eggs will curb your appetite and prevent from late morning cravings.

Here’s how to prepare this healthy omelet:

On a heated pan, pour few droplets of olive oil. Add broccoli and cook for 3 minutes.
Drill egg and feta in a bowl. Add egg mixture to pan. Cook it for 3-4 minutes.
Flip omelet and serve it hot with a toast.

2. Apple Cider Vinegar Water

You can significantly reduce your weight by sipping this water. Here’s the recipe:

Add one teaspoon of apple cider vinegar to 2 cups of water.
Add lemon juice, honey and pepper to taste.
Serve chilled.
Apple cider vinegar has lots of health benefits: boosts the immunity, weight loss, balances blood sugar, and cleanses the body by removing toxins.

3. Spiced Green Tea Smoothie

Green tea is a fat burning drink as it boosts the metabolism. Along with flavors of lemon, agave nectar, and cayenne spices, enjoy the nutritional benefits of green tea.

Ingredients:

3/4 cup Strong chilled tea;
1/8 teaspoon of cayenne pepper;
Lemon juice;
2 teaspoons of Agave nectar;
Thin slices of pear;
2 tablespoons of fat -free plain yogurt;
8 ice cubes.

Preparation:

Put all these ingredients in a blender.
Blend it well and drink chilled.

4. Honey Grapefruit With Banana

This tangy tropical fruit salad is perfect for breakfast. It is the best sweet for weight loss as grapefruit is quite filling.

Ingredients:

2 cups of refrigerated sliced red grapefruit;
A cup of sliced banana;
1 tablespoon of mint;
One tablespoon honey.

Preparation:

In a medium bowl take slices of grapefruit and banana with honey.
Toss it gently and then add the mint.
Keep it in the fridge for an hour.
This is one of my favorite healthy recipes.


5. Chicken Breast With Mushroom Cream Sauce

If you are fond of chicken-mushroom then, this recipe is for you. Each serving provides you with 35 grams of protein and zero carbs.

It’s so easy to prepare it, just sauté the chicken breast and serve it hot with onion, mushrooms, and garlic in the creamy sauce.

6. Broccoli And Tomato Salad With French Dressing

This is a very nutritious salad as broccoli is rich in vitamins. Here’s how to do it:

Crispy broccoli is tossed with celery, carrots and bell peppers.
Then, drizzle it with French dressing in this salad.
So, how long does broccoli last? You can keep cooked broccoli in the fridge. It will last for 7-9 days and fresh broccoli for 7-14 days.

And why are tomatoes essential? Tomatoes balance your blood pressure. Fiber, Vitamin C and Potassium keep your heart healthy.

You can also store tomatoes so that you can pull it out whenever required. It is easy to learn how to can tomatoes without pressure cooking. Here’s how:

Remove tomato skins and blanch them 4-6 times.
Wash them and dip in boiling water for a minute.
Remove it from boiled water and put them into cold water.
It’s optional to peel the skin.
Add lemon juice or citric acid and salt in the jars.
Slice the tomatoes and place them in jars.
Leave ½ inch space from above.
You must keep some warm water in the jars.

7. Zucchini Noodle Carbonara

If you love eating pasta, this low carb recipe can do wonders. Zucchini noodles are low calorie and are full of nutrients.

Just cook the noodles in ham and creamy parmesan sauce. And that’s it!


8. Oats Porridge

Make the porridge with oats by using water or milk. You can use quick cooking oats or rolled oats.

Gluten free whole grains are a rich source of minerals, vitamins, fiber and antioxidants.

Why oats? There are various benefits of Oats; they help in losing weight, reduced the risk of heart disease and lower blood sugar level.

9. Popcorn

It is a high fiber food and a healthy snack. Popcorn satisfies your appetite more than potato chips because of their high volume.

You can make popcorn on the stove, sprinkle some parmesan and salt to taste. Delicious!

Now you can enjoy your favourite movie!

10. BBQ Turkey Burgers

Turkey is an excellent source of protein and aids in rapid weight loss. It keeps you full for longer period.

In a bowl mix turkey, garlic, paprika, and cumin.
Make turkey patty and sprinkle salt.
Grill it.
Stuff it between buns and desired toppings.

I make these healthy recipes for my family and me. They keep us fit and healthy. I hope that you will also like these recipes.

PH levels show the extent to which something is acid or alkaline. On the pH scale, 0 is completely acidic, while 14 is entirely alkaline, while 7 is neutral.

Every single body system has its own ideal pH level, while even small fluctuations in this balance might cause disastrous consequences.

Our blood is on the alkaline side, with a pH level between 7.35 and 7.45, while the stomach acid needs to have a pH of 3.5 or below in order to break down food. To ensure the proper pH level of the blood, our urine changes its pH value.

Alkaline diets are rich in alkaline foods to balance the pH levels in the body, as modern diets are high in acidic foods that promote inflammation and disease.

Therefore, they prevent bloating, insomnia, poor memory, kidney stones, poor energy levels, high blood pressure, headaches, diabetes, heart disease, muscle pain and weak bones.

These diets are a popular trend these days, but despite this fact, they are a powerful tool against numerous diseases, including cancer.

Many people report their personal positive experiences with these diets, but there are also many others who cannot understand the way they work.

The medical community doubts the success of these diets as every body system has its own ideal pH levels. Yet, facts show they work and they energize the body and provide health and vitality. This is a 7-day alkaline diet plan that will transform the way you feel in your body!

Alkaline diets also support weight loss, treat arthritis, inflammation, and cancer.

Namely, high sugar and high-fat foods are acidic, so they increase the blood acidity, and the body leeches minerals from the bones and organs to restore the proper pH balance of 7,4.

High acidity or acidosis promotes inflammation, and thus causes diseases such as multiple sclerosis, joint pain, arrhythmia, immunodeficiency disorders, lethargy, and cancer.

Conversely, cancer cells cannot strive in an alkaline environment. The pH levels are also important for cell signaling, which is vital for your cells to perform their individual tasks.

The nutritional therapist Vicki Edgson and organic chef Natasha Corrett created the Honestly Healthy Alkaline Programme, whose goal is to maintain the pH between 7.35 and 7.45. They believe this could be achieved by consuming 80 per cent alkaline foods and 20 percent acidic foods.


These are the basic rules:

You should consume vegetables, most fruits, peas, legumes, beans, soybeans and tofu, some nuts, and seeds, and plenty of healthy fats such as olive oil, coconut oil, and flaxseed oil.

This is a list of the alkaline musts:

Artichoke
Asparagus
Broccoli
Beetroot
Dates
Figs
Cauliflower
Fennel
Lemon
Kale
Spinach
Watercress
On the other hand, you should avoid processed foods, sugar, dairy, meat, eggs, alcohol, most grains, caffeine, as well as soy, processed corn, safflower and sunflower oils, hydrogenated oil and margarine.

You should follow this plan and significantly boost your overall health. Moreover, we also give you the recipes of some simple, alkaline, but tasty meals.

7-Day Alkaline Diet Plan

Day 1

Breakfast: Chia and strawberry quinoa
Snack: an orange
Lunch: Sweet and savory salad
Snack: 1/2 cup toasted nuts and dried fruits
Dinner: Simple green salad with olive oil and apple cider vinegar, 3-4 oz. roasted chicken with roasted sweet potatoes and parsnips.
Chia and Strawberry Quinoa

Ingredients:

1 cup cooked quinoa
5 tablespoons chia seeds
½ cup quartered strawberries + 4 sliced strawberries
2 pitted dates
2 tablespoons chopped almonds and unsweetened shredded coconut flakes
1 ½ cup coconut milk

Instructions:

Cook the quinoa the night before, and in a blender, mix the dates and coconut milk to prepare a puree. Pour it in a jar, and add the chia seeds. Stir well, cover with a lid, and leave it in the fridge. In the morning, add the quinoa and chia seeds in a bowl, and add the toppings. Enjoy!

Sweet and Savory Salad

Ingredients:

½ cucumber, sliced
1 avocado, cubed
1 large head of butter lettuce, washed
1 pomegranate, seeded or 1/3 cup seeds
¼ cup shelled pistachios, chopped

Dressing Ingredients:

1 garlic clove, minced
¼ cup apple cider vinegar
½ cup extra virgin olive oil
Instructions:

In a bowl, tear the lettuce, and add the ingredients. In the end, add the dressing.


Roasted Sweet Potatoes and Parsnips

Ingredients:

1 1/4 pounds sweet potatoes, cut into 1/2-inch thick pieces
1 1/4 pounds parsnips
2 tablespoons olive oil
Coarse salt and ground pepper
1 tablespoon Dijon mustard
Chopped parsley
2 tablespoons pure maple syrup

Instructions :

Peel and cut the parsnips, and preheat the oven to 450 degrees. Toss the parsnips on a rimmed baking sheet, along with the sweet potatoes. Season with oil, salt, and pepper. Roast for half an hour, until they become golden and tender.

In a smaller bowl, mix the mustard and maple syrup, and pour the mixture over the vegetables. Sprinkle with parsley.

Day 2

Breakfast: vegan apple parfait
Snack: 1 pear
Lunch: Savory avocado wraps and white Bean Stew
Snack: 1 Handful of toasted pumpkin seeds
Dinner: Simple cucumber salad with olive oil and apple cider vinegar. 3-4 oz. roasted chicken with roasted Brussels sprouts with red peppers
Vegan Apple Parfait

Ingredients:

1 cup chopped apples
1/3 cup rolled oats, uncooked
½ cup soaked raw cashews (soak 20 mins-1 hour)
½ cup unsweetened coconut milk
½ teaspoon vanilla extract
1 tablespoon hemp seeds

Instructions:

Blend the coconut milk, cashews, and vanilla together. In a small cup, layer the ingredients, first pour the cashew cream, then the apples, and the oats and hemp seeds on the top.


Savory Avocado Wrap

Ingredients:

½ avocado
1 teaspoon chopped basil
Small handful of spinach
1 tomato, sliced or chopped
1 butter lettuce or collard leaf bunch
1 teaspoon cilantro, chopped
¼ red onion, diced
Sea salt and pepper

Instructions:

Spread the avocado onto the leaf, add the toppings, and fold in half.

White Bean Stew

Ingredients:

2 (19-ounce) cans cannellini beans, rinsed and drained (3 cups)
1 3/4 cups reduced-sodium chicken broth
14 to 15 ounces of tomatoes
2 large garlic cloves, chopped
1/4 cup plus 1/2 tablespoon extra-virgin olive oil
1 (5-ounce) bag baby arugula (10 cups loosely packed)
8 (3/4-inch-thick) slices baguette
1/4 teaspoon black pepper

Instructions:

Over moderately high heat, cook the garlic in 1/4 cup oil in a 3 1/2- to 4 1/2-quart heavy pot for 1 to 2 minutes. Then, cut the tomatoes and add some oil.

Add the pepper, beans, and broth and bring the mixture to boil. Lower the heat, and leave it to simmer for 5 minutes. Add the greens and cook for a few minutes more, until it is wilted.


Brussels Sprouts with Red Peppers

Ingredients:

1 ½ pounds Brussels sprouts, smaller
2 plump garlic cloves (to taste), minced
1 medium red bell pepper, cut in small dices
1 tablespoon finely chopped or grated lemon zest
Salt
4 tablespoons extra virgin olive oil
1 to 2 tablespoons finely chopped mint (to taste)

Instructions:

You should initially trim the Brussels sprouts at the base, in order to get rid of the unattached leaves. Then, cut them in halves and put them in a larger bowl.

Add a tablespoon of olive oil, and season with salt. Then, preheat the oven to 400 degrees and line a sheet pan with parchment. Over medium heat, heat 2 tablespoons olive oil in a large, heavy skillet.

Add the Brussels sprout halves, cut side down, and sear until they get a nice brown color, about 3 to 5 minutes.

Then, transfer them to a baking sheet, put them side down, and repeat with the other sprouts. Put the baking sheet in oven and roast until they become tender, for another 10 minutes.

Over medium heat, heat the oil and add the red pepper, stir often, and cook it for 5 minutes. Add the garlic and cook for another minute. Add the roasted Brussels sprouts, stir again, and then add the mint, lemon zest, and freshly ground pepper. Heat a bit and season. Enjoy!

Day 3

Breakfast: Berry Purple Smoothie
Snack: 1 mango
Lunch: Asian Sesame Dressing and Noodles
Snack: a handful of dried apricot
Dinner: 4 oz. oven-roasted salmon, ½ baked sweet potato, curried beets and greens
Berry Purple Smoothie

Ingredients:

1 cup of frozen mixed berries, strawberries
1 banana (peeled and frozen)
2 cups fresh spinach
2 cups homemade almond milk
1 tablespoons chia
4 tablespoons raw almond butter

Instructions:

In a blender, mix the almond milk and the spinach, and then add the remaining ingredients, except for the chia. As soon as it is smooth, add the chia, and blend again at low speed. Leave it a few minutes for the chia seeds to expand.

Chicken Sesame Noodle Salad

Ingredients:

For the salad:

5-6 cups baby kale or spinach
4 ounces brown rice noodles
3 large carrots, cut into small, thin pieces
3 bell peppers, cut into small, thin pieces
1 lb. boneless skinless chicken breasts
½ cup cashews or peanuts
1 cup packed cilantro leaves, chopped
4 green onions, green parts only, chopped

For the dressing:

2 large cloves garlic, peeled
¼ cup natural peanut butter
⅓ cup soy sauce
¼ cup white distilled vinegar
2 tablespoons honey
1 tablespoon ginger, minced
a few squeezes of lime juice
½ cup coconut oil
2 tablespoons water
2 tablespoons sesame oil

Instructions:

In a bowl with cold water, soak the noodles. Preheat the oven to 400 degrees. In a food processor, mix the dressing ingredients apart from the peanut butter.

To marinate it, add the chicken in a plastic bag and add ¼ to ½ cup of the dressing for about 15-30 minutes. In the food processor, add the peanut butter, and pulse.

Mix all the vegetables in a bowl. Bake the marinated chicken for 20 minutes leave it aside for 10 minutes and then pour the vegetable mixture.

Then, drain the noodles, and cook them in a skillet over medium-high heat. Add some oil, a bit of the dressing, and toss them around while soft. Add some water if needed. In the end, garnish with cilantro and crushed peanuts.


Curried Beets Greens

Ingredients:

1 bunch beet greens
1/2 small onion, finely chopped
1/4 cup stems, finely chopped
1 tablespoon coconut oil
3 cloves garlic
1/2 teaspoon turmeric
1/2 teaspoon chili powder
1/2 serrano chili
1/4 semolina
1 cup water
1/2 teaspoon ground cumin
1 tablespoon lemon juice
pinch of salt (or to taste)

Instructions:

Over medium heat, heat the oil in a skillet, and add the beet stems, garlic, chili, and onions. Cook them until the onions become transparent. Next, add the semolina and cook for 3 minutes.

Add the cumin, chili powder, and turmeric, and then the beet greens, salt, and water. Cover the pan and cook for 5 minutes. Cook for 5 more with the pan uncovered, and stir frequently. In the end, sprinkle with lemon juice.

Day 4

Breakfast: Apple and Almond Butter Oats
Snack: 1 banana
Lunch: Green Goddess Bowl
Snack: a handful of almonds
Dinner: Kale pesto zucchini noodles
Apple and Almond Butter Oats

Ingredients:

1 cup grated green apple
1/3 cup raw almond butter
2 cups oats
1 ½ cups coconut milk
a dash of cinnamon

Instructions:

Mix the coconut milk, oats, and almond butter in a bowl. Add the apple, and transfer the mixture to a mason jar. Close with a lid and leave it in the fridge. In the morning, garnish with cinnamon and enjoy.

Green Goddess Bowl

Ingredients for avocado cumin dressing:

1 avocado
1 tablespoon cumin powder
dash cayenne pepper
¼ teaspoon sea salt
2 limes, fresh squeezed
1 cup filtered water
1 tablespoon extra virgin olive oil
Optional: ¼ teaspoon smoked paprika

Ingredients for Tahini Lemon Dressing:

¼ cup tahini
½ lemon, fresh squeezed
½ cup filtered water
1 clove minced garlic
1 tablespoon extra virgin olive oil
¾ teaspoon sea salt
Black pepper to taste

Ingredients for the salad:

½ zucchini, spiralized
½ cup kelp noodles, soaked and drained
3 cups kale, chopped
½ cup broccoli florets, chopped
1/3 cup cherry tomatoes, halved
2 tablespoons hemp seeds

Instructions:

Steam the broccoli and kale lightly and set them aside. Then, mix the kelp noodles and the zucchini noodles, and pour a generous serving of smoked avocado cumin dressing.

Add some cherry tomatoes. Toss once more, and then plate the steamed vegetables. Drizzle with lemon tahini dressing, and then add the tomatoes and noodles on top. Sprinkle with hemp seeds.

Kale Pesto Zucchini Noodles

Ingredients:

1 zucchini noodles (spiralized)
1⁄2 cup walnuts
2 limes, freshly squeezed
1 bunch kale
2 cups fresh basil
1⁄4 cup extra virgin olive oil
Sea salt and pepper
Optional: sliced asparagus, spinach leaves, and tomato

Instructions:

Soak the walnuts the night before. The next morning, mix all the ingredients in a blender until you get a smooth mixture, and just add the zucchini noodles.

Day 5

Breakfast: Power smoothie
Snack: an avocado
Lunch: Quinoa burrito bowl
Snack: A handful dates
Dinner: Wild rice mushroom and almond risotto
Power Smoothie

Ingredients:

2 cups fresh spinach
1 cup frozen mixed berries
2 tablespoons raw almond butter
2 cups homemade almond milk
1 frozen banana
1 tablespoon coconut oil
½ teaspoon cinnamon

Instructions:

In a blender, mix the almond milk and the spinach, and then add the other ingredients. Blend once more and enjoy it.

Quinoa Burrito Bowl

Ingredients:

1 cup quinoa
4 green onions. sliced
2 15-oz cans of black or adzuki beans
4 garlic cloves, minced
2 limes, fresh juiced
2 avocados, sliced
1 heaping teaspoon cumin
a small handful of cilantro, chopped

Instructions:

Cook the quinoa, and in a large skillet, heat the beans over low heat. Add the lime juice, cumin, garlic, and onions, and cook for 10-15 minutes. Add the fresh cilantro and avocado on top.


Wild Rice Mushroom Risotto

Ingredients:

1.5 cups uncooked wild rice
2 cups vegetable broth
½ cup sliced green onions
1 Tablespoon extra virgin olive oil
½ cup raw pecan halves
1.5 cups chopped celery
½ of a yellow onion; chopped
4 medium white whole mushrooms; sliced
2 garlic cloves, minced
Salt and pepper to taste

Instructions:

In a medium pan, sauté the mushrooms, onion, garlic, and a cup of celery, stir and cook until the celery and onion are tender. Add the broth and wild rice, and boil.

Lower the heat, simmer, cover the pan, and cook for an hour. Stir at the 30-minute mark. Remove the rice from heat when finished, remove the lid, and add the green onions, and ½ cup chopped celery.

Next, set the oven to 350F and line a baking sheet with parchment paper. Then, spread out the pecans and toast for 8-10 minutes, flipping half way through. When they are done, chop the pecans and add them to the risotto.

Day 6

Breakfast: Chia breakfast pudding
Snack: ½ cup blueberries
Lunch: Miso soup with fermented tofu
Snack: a handful of macadamia nuts
Dinner: Roasted root vegetables with 4 oz salmon
Chia Breakfast Pudding

Ingredients:

1 cup coconut milk
4 tablespoons of chia seeds
½ teaspoon vanilla extract
¼ cup chopped nuts (almonds, cashews or hazelnuts)
½ teaspoon cinnamon
1 tablespoon unsweetened shredded coconut flakes

Instructions:

In a mason jar, mix the milk and chia seeds, add the cinnamon, chopped nuts, and vanilla. Then, cover with a lid, shake to stir it, and leave it in the fridge. In the morning, shake again, add fresh fruits, nuts, and coconut shreds, and enjoy.

Miso Soup with Fermented Tofu

Ingredients:

1/4 cup firm fermented tofu, cubed
1/2 cup chopped green onion
4 cups water
1/2 cup chopped Swiss chard or other sturdy green
1 sheet (1/4 cup) nori, cut into large rectangles
3-4 tablespoons white miso paste

Instructions:

Simmer the water in a medium saucepan, and add the nori to cook for 7 minutes. In a smaller bowl, pour some hot water, add miso, and whisk. Add the soup, stir, and add the remaining ingredients. Cook for 5 minutes. Season, and serve.

Roasted Root Vegetables

Ingredients:

2 onions, cut into 1-inch pieces
1 pound parsnips, peeled, cut into 1-inch pieces
2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
2 tablespoons chopped fresh rosemary
1 pound red-skinned potatoes, unpeeled, scrubbed, cut into 1-inch pieces
1 pound rutabagas, peeled, cut into 1-inch pieces
1 pound carrots, peeled, cut into 1-inch pieces
1 pound celery root (celeriac), peeled, cut into 1-inch pieces
2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
1/2 cup olive oil
10 garlic cloves, peeled
Olive oil

Instructions:

Place a rack in a bottom third of oven and another in the center. Preheat to 400°F. Coat 2 baking sheets with olive oil. In a bowl, mix the ingredients except for the garlic. Toss, season with salt and pepper, and divide the mixture between the sheets. Roast for half an hour, and stir occasionally.

Then, just reverse the positions of the baking sheets and add 5 garlic cloves to each of them. Roast for 45 minutes.

Day 7

Breakfast: Quinoa porridge
Snack: a few slices of cantaloupe
Lunch: Mexican quinoa salad
Snack: a handful of dried coconut slices
Dinner: Pumpkin soup
Quinoa Porridge

Ingredients:

½ cup rinsed quinoa
1 15 oz. can of coconut milk
1 teaspoon chia seeds
1 teaspoon hemp seeds
1 teaspoon cinnamon

Instructions:

Mix all the ingredients except for the hemp seeds in a small saucepan. Leave them to simmer for 10-15 minutes until the liquid is absorbed, and then sprinkle with hemp seeds.

Mexican Quinoa Salad

Ingredients:

2 cups cooked quinoa
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (14 ounce) can corn (optional)
1/4 cup chopped fresh cilantro
1 red bell pepper, chopped
1 cup cooked brown rice
1 red onion, chopped

Dressing:

2 cloves garlic, mashed
1 tablespoon chili powder, or to taste
3/4 cup olive oil
1/3 cup red wine vinegar
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper, or to taste
1/2 teaspoon salt

Instructions:

In a glass container, mix the corn, bell pepper, cilantro, quinoa, pinto beans, kidney beans, red onion, and brown rice. Whisk the dressing together, and pour it over this mixture. Toss and cover with a lid. Leave it in the fridge for 2 hours.

Pumpkin Soup

Ingredients:

3 cloves garlic, minced
2 sugar pumpkins (450 g pumpkin puree)
2 shallots, diced
1 cup light coconut milk
2 tablespoons maple syrup or honey
2 cups vegetable broth
1/4 teaspoon each: sea salt, nutmeg, black pepper, cinnamon

Instructions:

First, preheat the oven to 350 degrees F (176 C) and line a baking sheet with parchment paper. Cut off the tops of 2 sugar pumpkin, and then cut them in halves. Scrape all the seeds and strings with a spoon.

Brush the flesh with oil and place them face down on the baking sheet. Bake them for 45-50 minutes, and remove them from the oven. Leave them to cool for 10 minutes, and peel away the skin.

In a saucepan, add a tablespoon of olive oil, the garlic, and shallot, and cook them for a few minutes. Add the rest of the ingredients, including the pumpkin, and bring to a simmer.

Pour the soup into a blender, and blend it in order to make a puree. Then, return it to the pot, cook for 5-10 more minutes, and season it. Enjoy!

As soon as this week ends, try to find other delicious and healthy alkaline meals, and continue improving your health. Remember to get enough sleep, exercise regularly, and keep your body properly hydrated.

Here is a list of healthy tea recipes that contain the goodness of health benefiting herbs, botanical and fruits. Here we have listed quite a few green tea hot and cold recipes that are extremely refreshing and delicious.

Iced Lavender Green Tea

This is a low-calorie drink, and the fresh lavender blossoms give a subtle flavor to the sugar-free tea. Lavender is also one of the best natural remedies for hair loss, so regular drinking of Lavender Green Tea can prevent hair fall. You can easily get lavender blossoms from natural food stores and is simple to make.

Ingredients:

Dried Lavender  Blossoms (Fresh) – 11/2 tsp
Tea bags- 4
Sprig Lavender (Optional)- 1

Procedure:

Heat ½ cup of water in a saucepan until it gets simmer. Remove the pan from heat and add tea and lavender to the heated water. Steep for about 5 minutes, strain it into a bowl and let it cool for some time. Now, pour the prepared tea in ice filled glasses and season it with some lavender sprigs to make it more appealing.


Green Tea Kiwi and Mango Smoothie

This is one of the delicious smoothie recipes with kiwi prepared by mashing your favorite fruits kiwi and mangoes and you are ready to enjoy a tasty drink.

Ingredients:                    

Diced Mango (frozen)- 2 ½ cups
Fat Free Vanilla Yogurt- ¾ cup
Honey- ¼ cup
Lime Rind (grated)- ½ tsp
Ripe Kiwifruit (peeled and quartered)- 3
Baby Spinach (packed)- ½ cup
Bottled Green Tea- 2 tbsp
Water- 2 tbsp
Ice Cubes- 2 cups


Procedure:

In a blender place mango, ½ cup yogurt, water, lime rind, 2 tbsp of honey and process the mixture until smooth and stir it occasionally. Now, drop the mixture into four different glasses and place it in the freezer.

Rinse blender container and place ¼ cup yogurt, 2 tbsp honey, kiwifruit, baby spinach and the remaining ingredients in a blender, and repeat the same procedure. Gently spoon this green- tea mixture onto the mango mixture and garnish the drink with kiwi fruit slices. You can stir the combination to combine two different flavors. Serve the drink immediately.


Green- Tea Cranberry Spritzer

Eating fruits and vegetables to lose weight is by far the best option and what better way to do so than with a combination of green tea and refreshing cranberries.  Planning for some party in your circles? Then you must try out this refreshing cranberry spritzer. Nothing beats spritzer in welcoming guests to host an outdoor party.

Ingredients:

Green Tea Bags- 4
Cranberry juice- ½ cup
Seltzer (Chilled)- 3 cups
Sugar- 1/3 cup
Water- 1/3 cup

Procedure:

Heat water in a saucepan and add sugar to this boiled water. Stir it until the sugar completely dissolves. After it gets completely cooled steep the tea bags in 2 cups of boiling water for 2 minutes. Remove bags and cool it completely. Add Cranberry juice and divide the tea in four different ice- filled glasses. Top it with chilled seltzer and is now ready to serve.


Green Tea, Almond and Blue Berry Smoothie

This smoothie contains all the ingredients that boost up your metabolism and burn the fat off your waist. The benefits of almonds and almond milk for skin and weight management are well known. This smoothie is just yummy and satisfying to all the smoothie lovers out there.


Ingredients:

Green Tea Bags- 2
Blueberries (fresh)- 2 cups
Fat Free Vanilla Yogurt- 12 ozs
Almonds (dry, roasted, unsalted) – 2 tbsp
Flax seeds- 2 tbsp
Water- ¾ cups
Ice Cubes- 3

Procedure:

Bring water to boil, pour over tea bags and steep for about 4 minutes. Squeeze and remove tea bags, chill the tea overnight. If using fresh blueberries, you need to place it in the freezer overnight. Place all the ingredients in a blender, process until smooth and divide the smoothie in ice-filled glasses.


Iced Green Tea

This is a simple low-calorie recipe that leaves you refreshing, chilled and it lowers the risk of Alzheimer’s and diabetes. Green tea in pure form is one of the best home remedies to boost metabolism. The flavor of this recipe invigorates you as soon as you just sip it.

Ingredients:

Green Tea Bags – 6 to 8
Boiling water – 4 cups
Cold water – 2 cups
Artificial sweetener (non- caloric) – ½ cup

Procedure:

Pour boiling water into a saucepan over the tea bags and steep for about 5 minutes. Squeezing gently, remove tea bags from the water. Add sweetener to cold water and stir for 2 minutes until the sweetener dissolves. Let the tea come to room temperature and is now ready to serve.


Lemon Grass and Ginger Iced Tea

Lemon zinger tea health benefits are well known to all of us. With its subtle flavor lemon grass and ginger iced tea is a perfect drink for every tea lover. With low caffeine levels and antioxidants present in this tea makes you feel energized all day long.

Ingredients:

Fresh Lemon Grass – 1 stalk
Fresh Ginger – 7 slices
Green Tea – 5 bags
Sugar – ½ cup

Procedure:

Rinse the lemon grass thoroughly, cut into 2-inch lengths and crush it with a large knife. Bring 2 cups of water, ginger, lemongrass and sugar to boil in a saucepan. Take off the pan from heat, add green tea bags and steep the tea for about 5 minutes.

Remove the tea bags if you think the flavor is strong and let the tea cool for about 30 minutes. Pour the tea into a pitcher through a fine strainer. Cover the tea and keep it chilled until cold for at least 2 hours and divide the tea into four different ice-filled glasses.


Rose Petal Tea

If you are more into aromatic teas, then the rose petal tea is the ideal beverage for you. This exotic green tea recipe for weight loss helps you burn calories in a healthy and tasty way. Enjoy the exotic taste of rose petal tea and beat the summer heat.

Ingredients:

Oranges – 1
Green Tea Leaves – 1 tsp
Dried and Crumbled Rose and Hibiscus Petals – 1 tsp

Procedure:

Use a vegetable peeler to peel the rind from the orange, but avoid the pith. Now, let the rinds dry at room temperature for 1 day and then grind them finely. In cup add the rind, green tea leaves and the flower petals, pour boiling water from above and let the tea steep for 10 minutes, strain the tea, add artificial sweetener and freeze it for 1 hour. Sip the chilled tea.


Minty Green Tea

This is an amazingly refreshing and delicious green tea recipe for weight loss that uses the goodness of mint. The refreshing flavours of mint provide satiety and prevent hunger cravings. The benefits of mint leaves and mint oil for hair and skin are well known. It also helps in speeding up digestion and fat burn in the body. In addition, this drink contains merely 9 calories, which makes it much healthier than soda.

Ingredients:

Fresh mint leaves – 1/2 cup
Green tea bags – 2
Honey – 1 tsp

Procedure:

Add the washed and chopped mint leaves in a tall glass, add the tea bags and pour boiling water over the top. Now, keep the glass in a fridge for 3 to 4 hours. Remove the tea bags using a spoon, add the honey and mix well, add some crushed ice from the top and serve with a straw.


Tulsi Green Tea

This is by far the best green tea for health that contains the goodness of tulsi leaves that makes it a rich source of antioxidants that neutralize the damage caused by free radicals and oxidative stress. This tea is also effective in guarding against cough and cold and effective elimination of toxins.

Ingredients:

Tulsi Leaves – 8 to 10
Green tea bags – 1
Honey – 1 tsp

Procedure:

Wash and chop the tulsi leaves roughly, add the tulsi leaves and the green tea bag in a cup. Pour warm water into the cup, cover it with a saucer and let it steep for 3 to 4 minutes. Remove the saucer, take out the tea bag, add the honey, mix well and enjoy it warm or cold.


Raspberry Green Tea

Raspberries are considered the best fruits for juicing weight loss. This brightly coloured and fruity green tea is loaded with the antioxidant benefits of juicy red raspberries. Xylitol found in raspberries is a low-calorie sugar substitute so that even diabetics can enjoy the drink without adding sugar to the drink. It is also a rich source of vitamins A, C and E.

Ingredients:

Raspberries – 1 Cup
Green tea bags – 2
Granulated sugar – 1 tsp (optional)

Procedure:

Heat some water in a pan and pour it into a cup. Add the green tea bags to it and let them steep for 5 minutes and then discard the bags. In a large saucepan, heat 1 cup of water, add the raspberries and sugar to it and boil it on medium heat letting it simmer until the raspberries break up. Add the raspberries mixture to the tea, let it cool down, keep it in a fridge for 1 hour, strain it and enjoy chilled.


Melon and Green Tea Drink

The appetizing and refreshing aroma of melons dissolve with the goodness of green tea to make it one of the best cold tea recipes that combine both taste and health. Melons are well known for its weight loss properties which make it an amazing and effective green tea for losing weight. It is one of the delicious anti aging fruits for youthful and lively skin.

Ingredients:

Green tea bags – 2
Melon – 1/2 cup
Chopped mint leaves – 4 tsp
Granulated Sugar – 2 tsp

Procedure:

Heat a cup of water in a pan, steep the green tea bags in the water; wait for 5 minutes and discard the tea bags. Heat another cup of water in a deep bottomed sauce pan, add the mint leaves, melon and sugar to it, cook the melons over medium heat till they become tender. Pour the tea and this melon mixture into a tall glass, mix well and freeze it for 2 hours. Strain the drink and enjoy chilled.


Peach White Tea

This fruity and refreshing tea contains the goodness of peaches that helps in relieving stress and anxiety. It is also one of the best fruits for glowing skin. Therefore, peaches are often known as the “Fruit of Calmness”. Being a rich source of phytochemicals, it helps in fighting obesity related diabetes and heart diseases. This can be marked as the best green tea for weight loss without any doubt.

Ingredients:

Green tea bags – 2
Sliced and peeled peaches – 1 cup
Granulated Sugar – 2 tsp

Procedure:

Steep the green tea bags in a cup of warm water for 5 minutes and then discard the bags. In a large saucepan, heat a cup of water and add the peach slices and granulated sugar to it. Cook the peaches by stirring continuously for about 10 to 12 minutes, keeping on a low flame. Pour the tea and peaches mix in a tall glass. Refrigerate it for 1 hour, strain the drink and serve it with ice cubes.

You can buy some amazing green tea bags from the below sources.

Bigelow Organic Green Tea
Newman’s OwnOrganics Royal Tea
Starwest Botanicals Organic Gunpowder Green Tea
Stash Tea Company Organic Premium Green Tea
Organic Green Tea Leaves
And if you are seeking some quick help in losing weight, then check this amazing resource to lose weight via green tea to get 100% results. All these green tea recipes follow almost the same preparation method except that there is variation in the ingredients you use.

All the ingredients are low in calorific value, rich in antioxidants, boost your metabolism and thus eventually help in reducing your body fat and thus add up to your weight- loss plan. Share your favourite smoothie recipes via comments section that helped in losing your body weight.