Ratatouille Recipe Money Saver Using Leftover Bread Crumble Mix

The usual way to make a crumble mix is with flour and margarine (or some other shortening ingredient such as butter or lard) crumbled together by hand or using a food processor. The crumble mix is then sprinkled as a topping over various kinds of fruit or vegetable dishes and baked until the crumble is golden brown.

This version of crumble mix is a money saver because it uses leftover bread instead of flour, and is a good way of using up any remaining ends of medium to hard cheese. While it isn’t essential to have a simple food processor to crumble the bread, margarine and cheese together, it does speed things up, but it can also be made by hand with a knife and a grater.

The savoury crumble topping is a winner because it saves waste and adds a crunchy texture. The cheese (any sort except soft cheese) is a perfect complement to the flavour of the vegetables and provides extra calcium for a growing family, while not being too heavy for an evening meal.

How the Mediterranean Cuisine Ratatouille Recipe Became Popular in Britain

Ratatouille is a traditional French recipe using fresh vegetables and olive oil from the South of France Mediterranean area, known as the Midi. It was hardly known in Britain before the 1950s because the main ingredients were not grown in Northern Europe. The ideal ingredients would be sweet red onions, sweet peppers, young courgettes (zucchini), wild mushrooms and tomatoes, all fresh, with extra virgin olive oil and mountain herbs.

It was the famous cookery writer Elizabeth David who created a demand for exotic vegetables and other ingredients native to Southern Europe in the 1950s. By the 1960’s, thanks to better transport and growing methods, many more food items from the Mediterranean area became available in Britain and the rest of Northern Europe, and ratatouille became popular with home cooks. This is just one of many variations of it.

Ratatouille Recipe:

Ingredients:

  • 2 medium onions (use red onions for a milder taste)
  • 2 or 3 cloves of garlic or more if liked
  • 3 sweet peppers (use 1 red, one green and one yellow for eye appeal)
  • 4 large mushrooms or equivalent in small mushrooms
  • 3 medium zucchini (courgettes)
  • Chopped herbs to taste (basil, sage and rosemary are best)
  • 3 or 4 fresh or dried bay leaves
  • One 400gms/10 oz can of tomatoes
  • Salt and ground black pepper

Directions:

  1. Chop all ingredients, or slice/chop different vegetables ie fine-chop the onions, slice the courgettes, or whatever looks attractive.
  2. Add a few tablespoonfuls of good olive oil to a pan warming on medium heat.
  3. Put in the onions first for a couple of minutes.
  4. Add the rest of the sliced vegetables, chopped or shredded herbs and seasoning to taste.
  5. Stir in the can of tomatoes (or fresh if available) last.
  6. Lower heat and cook for 5 minutes, stirring occasionally
  7. Meanwhile, prepare the Savoury Cheese Crumble Mix, as below.
  8. Transfer to large ovenproof dish, and switch on oven to warm at medium heat.

Savoury Cheese Crumble Mix Recipe Using Leftover Food:

Ingredients:

  • 3 or 4 slices or crusts of any kind of leftover bread (using different kinds together is fine)
  • 2 oz-3oz (or a couple of tbs) of margarine, butter or any other cooking fat
  • 2-3 oz of any kind(s) of medium to hard cheese (mature cheese and mixing types works well)

Directions for the Leftover Bread Crumble Mix and to Assemble Dish:

  1. Crumble together as for making pastry, using a food processor or knife and hand grater.
  2. Sprinkle and smooth over the ratatouille in the oven proof dish
  3. Cook for about 10 to 15 minutes in a moderate oven until the crumble topping is golden brown.

Hints:

  • Greasing the top of the dish can make cleaning easier afterwards.
  • Don’t overfill the dish.
  • The ratatouille and leftover bread crumble mix can be prepared at different times, and each can be frozen separately.
  • If frozen when assembled in the oven dish for later cooking, make sure defrosting is complete before putting in a heated oven.

This dish is good for complete cheap family meals, or as a side dish with meat. It is particularly useful if there are is a vegetarian or two at the table, because they can eat this with more cheese and some leafy green vegetables.


How To Turn Your R5 Mandela Coin Into R5000



Have you been lucky enough to get your hands on a Mandela R5 coin? If so, there is a good chance that you’re eager to transfer it into 5,000 Rand or even more. The Mandela coin is one of the most sought after. Therefore, it is worth a pretty penny. Of course, it is important to understand that there are several different types of R5 Mandela coins and they’re not all equal. Within this comprehensive guide, you will learn all about these coins and how to turn yours into R5000.

Types Of Mandela Coins

Now, you should know that there are several different types of Mandela coins. The biggest differential between them is the time in which they were released to the public. In 2008, the Nelson Mandela 90th birthday coin was released. Today, this is considered to be one of the rarest coins of all. As the name implies, this coin celebrates Mandela’s 90th birthday. The 2000 Millennium Coin is also very rare. This coin was released as a way to show respect to Mandela when he retired as State President. The 1994 Inauguration coin celebrates Mandela’s inauguration as President.

How Much Is The 2008 Mandela 5 Rand Coin Worth?

Want to know how much is the 2008 Mandela 5 Rand coin worth? Well, keep reading.

If you’re really, really lucky, you’ll be able to get your hands on a 2008 Mandela 5 Rand Coin. As mentioned above, this is the rarest of Mandela coins and it tends to be more valuable. The bi-metallic coins feature the bust of Nelson Mandela, as well as the national arms of South Africa. In the early days, these coins weren’t worth a whole lot. In fact, before the passing of Mandela, it would have been possible to purchase one of these coins for five to fifteen dollars. This has changed significantly.

Value Of Mandela R5 Coin After His Death

As mentioned above, the Mandela R5 Coin’s value soared to new heights after the President’s death. Today, this coin is considered to be the most valuable Mandela coin of all. Several years ago, three of these coins sold for R100,000 or $10,000 each. Today, the coins may be worth even more. As long as you do your research and find the right buyer, there is a good chance that you’ll be able to make a bundle.

Where To Sell Mandela Coins

If you are loaded down with Mandela R5 coins, you will be happy to learn that there are a variety of places that you can get rid of them. Of course, you have the option of using eBay and other online auction sites, which are great because individuals from around the globe can literally go through bidding wars over your coins. While this might offer the highest prices, if you don’t have the time to wait around for individuals to go through a bidding war, you have other options as well. One of these options could be selling to a coin company.

As you already know, all Mandela coins are worth something. Nevertheless, it is the 2008 Mandela 5 Rand coin that takes the top spot. This coin is incredibly valuable. Just remember to use some caution when attempting to sell your coin. Make sure that you choose a reputable dealer and be sure that you get top dollar for the coin!


How to Lower Cholesterol Naturally: Lowering Cholesterol Through Exercise, Diet and Stress Reduction

Over the past two decades, high cholesterol levels have become a major source of concern with regards to heart disease. According to current medical recommendations, overall blood cholesterol should be no greater than 200. Fifteen years ago, the recommendation was to keep it under 300, but doctors now believe the lower, the better. However, in the prevention of heart attacks, keeping serum cholesterol in check may only be part of the solution, since there are an equal number of heart attacks in those with low cholesterol as those with high cholesterol.

The ratio of HDL (good cholesterol) and LDL (bad cholesterol) is also important because HDL attaches to LDL and shuttles it out of the blood stream before it can attach to artery walls. HDL levels above 50 are desirable.

What is Cholesterol?

Cholesterol is made in the liver and is necessary in the production of every cell in the body. Our brains are made up almost entirely from cholesterol. In fact, without cholesterol, the human body couldn’t survive. So, why is it a problem then? Well, the current science tells us that too much of a good thing isn’t a good thing. When the LDL is too high, the excess can stick to artery walls and eventually cause a blockage, resulting in loss of blood flow to the heart. The exact mechanism for why this takes place is not completely understood, or at least there is some debate. One of the more accepted views is that damage to the artery wall will attract cholesterol to help in the healing process. What we do know is that damage to arteries can be caused by high blood pressure, stress, poor diet, and smoking.

So, the question becomes: Without those risk factors, would cholesterol be problematic? Remember, statistics show that an equal number of people who die from heart disease have low cholesterol as those with high cholesterol.

Cholesterol lowering medications (statins) work to inhibit the absorption of cholesterol in the gut, and others aid in stopping production in the liver. What none of them do is to address why an excess is produced in the first place.


 

Causes of High Cholesterol

Genetics most likely has a lot to do with cholesterol levels, but genetics may simply mean that one displays the same family habits and lifestyle choices that lead to any number of conditions, including high cholesterol. The most likely catalyst for producing high cholesterol is insulin.

Insulin is a hormone that is produced in the pancreas and is released in response to high blood sugar and stress (fight or flight). A chronically high level of insulin in the blood stream causes fat storage and can lead to high blood pressure and elevated cholesterol levels.

Inside each of the body’s cells are receptors that signal the pancreas to send out more cholesterol when the level is low. Remember, cholesterol is necessary for the production of every cell in the body, including fat cells. The trouble here is that once the cell is full, any excess cholesterol has nowhere to go, so it simply stays in the blood stream.

Another very important hormone to consider is glucagon. Unlike insulin, which causes sugar to be converted to fat and stored, glucagon stimulates fat for energy use. Keeping the insulin/glucagon system in balance is critical.

Stress will also increase insulin levels and can lead to elevated cholesterol and damage to the arteries.

Stress is an important survival mechanism that prepares the body (and the mind) for situations that warrant complete focus and awareness. In response to fight or flight, the adrenals release cortisol, which in turn signals the pancreas to release insulin. The energy from glucose can now be used to fight or flee. In this way, the system is very important. The problem is we are only designed to live with stress for short bouts. When we are stressed for extended periods of time, the system becomes overworked and can lead to a number of health complications, including elevated levels of cholesterol, high blood pressure, and damage to the artery walls, which may be the reason that cholesterol “sticks” in the first place.

Why stress leads to elevated cholesterol levels isn’t exactly understood, but one reason may be that energy molecules produced from stress stimulates fatty acids to be released by the liver.

Natural Solutions for High Cholesterol

A natural approach to lowering the risk for coronary artery disease (CAD) is to find what your body’s normal cholesterol levels are, and to address issues that damage arteries. Exercise, lowering stress, proper rest, and diet are all important things to consider in reducing the risk of CAD.

Exercise, in particular weight training, can lower blood pressure, reduce body fat, increase metabolism, reduce stress and balance the insulin/glucagon system. It has also been shown to significantly increase HDL cholesterol levels. In addition, heavy weight training, that stimulates the lactic system, causes a surge in growth hormone, which has been shown to regulate cholesterol production.

Eat small meals throughout the day. This will also help to control blood sugar and keep your cholesterol levels in check. Lean proteins should be combined with non processed carbohydrates like sweet potatoes, brown rice, beans, and of course, green leafy vegetables. Consuming high fiber foods such as oats and almonds can lower total cholesterol by as much as 12%. However, adding sugar toppings such as honey, sugar and milk can increase blood sugar and insulin response, so they should be limited.

Get at least seven hours of sleep per night to help control blood pressure and increase growth hormone levels.

While medications may help to lower cholesterol in the blood, they do not address the causes, which may in fact be more relevant to heart disease. On the other hand, exercise, diet and managing stress does both.


How Matcha Powder Can Help You Fight Disease?

People are always on the hunt for the next big trend in healthcare. Some fads burst onto the scene only to die out pretty quickly. Other trends prove to be effective, so they stick around for the long-term. Matcha Green Tea would undoubtedly fit into the latter category. Matcha powder can deliver an abundance of health benefits and it could also help you avoid serious illness or disease. Why is this the case? You’ll find out in the guide below.

Matcha Powder Detoxifies The Body

First and foremost, you should understand that Matcha Powder is capable of detoxifying the body. Over a period of time, your body is going to collect and accumulate toxins and other dangerous substances. If these things aren’t flushed from the body, they’re probably going to make you sick at some point. Detoxing your body at least once or twice a month is pertinent for remaining healthy. Using this amazing tea to make a delicious cuppa can help. It’ll detoxify your body naturally with no side effects.

Plenty Of Antioxidants

Another thing to note is that Matcha is overloaded with antioxidants. This is yet another reason that the tea can help stave off serious illness and disease. Antioxidants are responsible for defending the body. They can help prevent premature aging and dangerous diseases. Suffice to say, having more antioxidants in your body is always best. This will ensure that your body has everything it needs to fight off infections, illnesses and diseases. With that being said, a cup of Matcha every so often never hurts!

Matcha Green Tea Powder also Boosts The Immune System

Your immune system is your body’s shield against serious illnesses and disease. If your immune system slows down, there is a good chance that you’re going to get ill pretty soon. Keeping your immune system up and running at full efficiency is pertinent. This is where Matcha powder enters the picture. By consuming this tea, you’ll be able to keep your immune system working fluidly. In return, this will help you avoid getting seriously ill.

Contains EGCG

It is also vital to understand that Matcha powder contains an abundance of EGCG, or epigallocatechin gallate. This specific chemical can help fight off cancer. It counteracts the free radicals, which have been known to cause cell and DNA damage. This is yet another reason to drink from Matcha green tea!

Matcha Powder Reduces Anxiety

Scientists have classified Matcha as an “adaptogen,” which means it has properties that are capable of helping the body adapt to daily stressors naturally. Living in the modern world can be extremely stressful. A demanding job, a couple of children, illness and a busy schedule are enough to cause extreme anxiety.

While some people will turn to prescription anti-anxiety medication as a solution, others will prefer all-natural alternatives. Matcha powder is a great option. Stress has been linked to a broad range of health issues, including heart disease, diabetes, ulcers, diarrhea, asthma, obesity, depression and Alzheimer’s disease. Matcha Green Tea will help protect you from developing these diseases, plus it will help you deal with stressors that trigger anxiety and panic attacks.


How to Reduce/ Lower Cholesterol Levels in Blood & Improve Health

Cholesterol, the artery clogger. Doctors now say that anybody over the age of 20 years old should get their cholesterol levels checked every 5 years. There are however, many, many simple everyday things to do that will lower levels and consistently maintain a good healthy level. Such practices inevitably also increase vitality and general health and well-being.

Tips to Reduce Cholesterol Levels in the Blood: Don´t Smoke

Or at the least, cut down or use weaker cigarettes. Doctors report that smoking is the number one cause for high cholesterol levels. In countries such as Ireland, heart-related problems are the cause of 40 percent of deaths, not to mention all the heart problems that people experience in their daily lives, due to smoking, not least, high cholesterol levels. To put it simple, quit smoking and cholesterol levels in the blood will fall. Sharply.

 

Eat Healthier to Lower Cholesterol

Something that everybody knows but most people don´t realize how easy it can be. Instead of cooking with fat or vegetable oil try using olive oil, particularly the extra virgin brand (the light green coloured one). Olive oil is an especially good food for the heart, with many benefits, as it is rich in monounsaturated fatty acids (good fats!) and antioxidative substances. It is the staple of the mediterranean diet, such as in Spain, where Spanish people are the longest living people in Europe, with a higher life expectancy than the rest of the continent. And it tastes good too.

Another thing that everyone can learn from Spain is to eat fresh fruit. Slice a banana or some strawberries onto a bol of cron flakes and Bob´s your uncle. One more thing worth mentioning is that people from the UK and the US do not, generally, eat enough fish, an important part of a healthy diet at least once or twice a week. So, next time at the supermarket, try buying a fillet of fish instead of chicken or steak.

Exercise and Lowering Cholesterol Levels

Even if just for a walk around the block, daily, it will work wonders for the body as opposed to driving everywhere. Cardiovascular exercise is also scientifically proven to increase well-being levels and enhances the mood. This is due, in part, to the fact that exercise aids the body in controlling blood sugar levels more effectively, it increases serotonin distribution in the body and release chemical endorphins, all leading to what basically amounts to feeling good, as well as reducing cholesterol!

Light to moderate exercise regularly does the trick. Go for a walk three times a week or jump on a bike and go for a spin.


Natural Remedy for High Cholesterol: How to Lower Blood Cholesterol Levels Naturally

Although cholesterol is often portrayed as a dietary villain, in truth cholesterol is essential to human life. The body needs cholesterol to produce sex hormones, cell membranes, vitamin D, bile, and nerve sheaths. The liver manufactures about a gram of this essential cholesterol, called serum cholesterol, every day, which is all the body really needs. The other type of cholesterol is dietary cholesterol. Found in foods, especially animal products, this type of cholesterol can be harmful.

LDL and HDL

To travel through the bloodstream, cholesterol molecules have to attach themselves to special proteins called lipoproteins. Low density lipoproteins (or LDLs) carry about two thirds of cholesterol molecules and high density lipoproteins (or HDLs) carry the remainder. LDLs tend to deposit cholesterol in the artery walls, which leads to an increased risk of heart disease, but HDLs collect cholesterol and take it to the liver to be metabolized and flushed out of the body. For more information about cholesterol levels see the U.S. Department of Health and Human Services website.

 

Although a doctor may need to prescribe medication to treat high cholesterol, almost anyone can use diet, exercise and relaxation to further reduce blood cholesterol levels.

How to Reduce Bad Cholesterol (LDL) through Diet

  1. Cut the Fat: Reducing animal fat has the greatest overall effect on lowering LDL (bad cholesterol) levels. Cutting down on or eliminating fatty meats, whole-milk dairy products, and baked goods made with saturated fats (fats and oils which solidify at room temperature) will reduce bad cholesterol levels. Use moderate amounts of olive oil for cooking and avoid fats which are solid at room temperature. Replace red meat with fish; fish oil has been shown to reduce cholesterol.
  2. White’s Not Right: Increase consumption of whole grains while phasing out foods made with white flour. Oat bran and legumes are full of soluble fiber which binds to cholesterol and ushers it out of the body, reducing blood cholesterol levels. Just ½ cup daily of oat bran and rice bran have been shown to reduce cholesterol by up to 10%.
  3. Eat a Rainbow: Eating a range of colorful fruits and vegetables is beneficial to overall health, not just cholesterol balance. Red, blue and purple fruits and vegetables are packed with antioxidants which rid the body of free radicals. Orange and yellow fruits and vegetables have beta carotene to protect the body against pollutants and sun damage. Greens have lutein for healthy eyes. Eat at least 5-7 servings of fruits and vegetables of at least three different colors every day. And cook with garlic, which has been shown to reduce harmful blood fats.

Reduce LDL and Boost HDL with Exercise

Studies show that any activity which raises pulse and respiration for more than 20 minutes effectively helps reduce cholesterol levels in the blood; brisk walking is ideal.

Reduce LDL with Relaxation

Meditation, prayer, yoga, and guided imagery are a few popular ways to induce beneficial relaxation, which some studies say reduces LDL in the bloodstream, but anyone can reap the benefits of relaxation by doing this quick and easy exercise:

Find a quiet place and close your eyes. Breathe slowly, and become aware of how your body feels. Starting at your toes, clench and then relax each part of body: toes, then calves, then thighs, hips and buttocks, abdominals, back and shoulders, arms, hands, fingers. Imagine the tension in your body leaving with every exhaled breath.

Lowering blood cholesterol is an important step towards increasing health and well-being. Remember the three basic steps to healthy lifestyle changes:

  1. Begin with small dietary changes
  2. Add daily exercise a few minutes at a time, and
  3. Make relaxation a priority.

Lower Cholesterol and Regulate High Blood Pressure Naturally

Although it is part of the onion family, garlic or Allium sativum has it own distinct personality in aroma, flavor and healing capabilities such as lowering cholesterol and high blood pressure, which makes it an essential herb to keep on hand. Growing in grass-like clumps, garlic produces small green-white or rose-white bulbs underground. Inside these large bulbs are individual sections called cloves.

Cutting one unleashes what is inside these pungent cloves, an essential oil (alliin that converts to diallydisulphide, the antibacterial sulfur compound), an enzyme (alliinase), vitamins (A, B1, B2, C, thiamin, niacin, riboflavin), and minerals (magnesium, phosphorus, potassium). Many find it hard to believe that something called “the stinking rose” can be so healthful. The stronger the smell is the more potent and better quality the garlic.

The Amazing Appeal of Garlic

Garlic has vast health restoration powers. For instance, high cholesterol is a major factor in impotence and mental fog or sluggishness. Recent studies prove that using small doses of one or two cloves daily do lower cholesterol. It also aids in preventing heart disease by thinning the blood and reducing triglycerides.

It is also been used as an antibiotic, antioxidant, diuretic and to improve digestion. Used as an oil or vinegar, it is used to treat ear and mouth infections. Researchers note success in treating fungal infections, whooping cough, lead poisoning and some carcinomas. Case studies show it is effective in treating hepatitis, retina conditions, and almost every lung condition.

Cultivation and Growing Tips

This annual herb germinates in one to three weeks. Plant the seed in the fall. The bulbs need to be separated into individual cloves and planted with the pointed side up in the early spring or mid fall in rich well-drained soil. Planting cloves in March will yield fresh produce in July or August. The outer cloves seem to develop the best quality.

Garlic loves full sun. Heat seems to develop the best flavor. Garlic should be kept well watered during dry periods until it ripens. Then, water should be withheld. The bulbs are ready to be harvested when the leaves have turned yellow. The bulbs should be dried in the sun for a day to prepare them storage and use.

The Origins of Garlic

Originating in central Asia and Mediterranean areas, garlic has been used for medical and culinary purposes for centuries. According to Herodotus, the Greek historian, it was eaten for endurance by the slaves who built the Cheops pyramid and was found in King Tut’s tomb. Roman soldiers on long marches were fed a daily ration of garlic for strength and to prevent illnesses.

In the 18th century, French priests used garlic to protect themselves from the highly contagious fever in the poor section of London. In World War I and World War II, European doctors used garlic with sphagnum moss to dress wounds and prevent gangrene. It was also the main ingredient in the “Four Thieves Vinegar” used by 4 thieves in Marseilles who confessed that it protected them as they robbed the bodies of plague victims.

In the culinary arena of the past and present, garlic is one of the most popular flavors in the world. It is included in vinegars, butters, salts, dried seasonings, salad dressings, soups, and many food recipes. Garlic dishes were often served with fresh parsley embellishments to reduce the aftertaste or lingering aroma of garlic after a meal.

Worth Its Weight in Gold

In the first century, the East Indian herbalist Charaka said garlic would be worth its weight in gold, if it wasn’t for its smell. The fame, power and mystic of garlic is so great that it runs the gambit, encompassing everything from general health usage to lower cholesterol and regulate high blood pressure to protection from evil forces to delicious culinary adventures. The stamina and versatility of garlic through the years should earn it a place in every pantry and medicine cabinet.


Seven Inexpensive Health-Conscious Gifts: Presents to Show Them You Care About Their Health

Why give a useless gift just because you don’t have a lot of money to spend? It’s possible to give a very meaningful gift that demonstrates concern and good taste all at the same time. Choose from any of these economic yet thoughtful suggestions.

  1. Good books. Here are a few “must-reads” that could change a life! Water: For Health, For Healing, For Life by Dr. F. Batmanghelidj; Natural Cures “They” Don’t Want You to Know About by Kevin Trudeau; Prescription for Nutritional Healing by Balch and Balch
  2. Wool socks and Tiger Balm. Who doesn’t love a good pair of wool socks? They can warm chilly toes, but are also good for treating a sore throat (granny used to apply a heating liniment to the area around the adam’s apple, then pin a wool sock around it). Tiger Balm is great for treating sore muscles, chest colds, and may even offer relief for headaches (massage into temples). Available at health food stores.
  3. Stainless steel drinking bottle. Know someone who’s still drinking from a plastic bottle? It’s time to get that person a real steel drinking bottle. Stainless steel is considered safer than plastic because it won’t release poisonous gas into the water. Besides, stainless steel is virtually indestructible and is probably more environmentally friendly, too.
  4. Natural sea salt sampler. Unlike the boring old mined salt (often with aluminum chloride added to prevent caking) that comes only in one color – white – natural sea salt comes in a range of colors and actually has some flavor, too. Natural salts provide trace minerals not available in commercially mined table salt which is stripped of these trace elements. A collection of two or three small bottles (buy coarse and fine-grained salts) in a small, natural wicker basket would make a lovely and inexpensive gift for someone who loves to cook.
  5. Natural beeswax or soy-based candles. Why burn candles if you’re only adding to indoor air pollution? Most candles are made from paraffin, which is a petrochemical, and artificial fragrances and colors. Give a gift of all-natural candles made from unbleached beeswax or vegetable oils with essential oils for fragrance.
  6. Natural soap. Handmade soaps, with their subtle colors and natural fragrances, make beautiful gifts. A well-made natural soap is gentler on skin and does not contain the kinds of harmful ingredients and additives that commercial bars do. Look for natural soaps at your local farmer’s market, craft show, or health food store. Don’t hesitate to ask the soap maker what goes into the soap. The basic ingredients for natural soaps are water, vegetable oils, lye (sodium hydroxide) and essential oils. Steer clear of soaps that contain animal fats, synthetic fragrances, and dyes.
  7. Gift certificate for a single therapy at a health spa. Though a day session at a spa can be quite costly, a drop-in fee for a far infrared sauna treatment, oxygen bar, salt glow, or other individual therapies can be quite affordable. Even a short session can be rejuvenating and can give the immune system a boost.

Choose a health-conscious gift for someone whose health you’re concerned about. And don’t forget to give yourself a health-boosting gift while you’re at it. You can’t afford not to.


The Banting Diet Lunch Ideas; A tennis players Dream

Let’s have a look at some Healthy Banting Lunch Ideas!

When I used to work as a builder, lunch to me would usually consist of everything Banting Dietitians don’t want you eating. Processed Supermarket deli ham (or canned tuna, which is just nasty compared to the fresh stuff), couple of slices of cheese, margarine between 2 slices of whole meal bread Quick and easy lunch! Although…

Banting Diet lunches are just as easy. Usually for lunch I have a salad, there are a few people who suggest that you should eat a salad every day and I agree with them. I love the taste of raw veg especially if you get inventive and mix it with some fruit and nuts and seeds, meats.

But who says that salads just have to consist of greens? Be inventive, these healthy lunch recipes are all about your creative side; feel free to add meat and fish, or fruit. Chicken, apple and celery salads are awesome! Hard boiled eggs are also a nice edition to any salad!

I never used to be a salad person, now I love them and I’ll share with you another 7 (one for each day) of my favorite Paleo recipes –

Chicken and Apple and Celery Salad Banting Diet Recipe

This is a little something that I invented just with what I had in my fridge. I love this little creation and that’s what’s so feel good about the Banting Diet; your own little inventions –

What You Need-

  • Chicken Breast (I usually go with half for 1 person, full for 2/3)
  • 1 Apple
  • 1 Stick of Celery
  • Iceberg Lettuce
  • 1 Tomato
  • Any color of Pepper you desire (half is fine for 1 person)
  • Fresh Basil, Rosemary, Mixed Herbs and Pepper (add to taste)
  • Extra Virgin Olive Oil

Instructions-

Chop the chicken and add in a frying pan to lightly cook with the selected herbs of your choice. While the chicken is cooking, keep an eye on it and stir while you are preparing your main salad – chopping the lettuce, tomato, peppers, apple and celery fine or chunky, whatever you desire. Mix them all up and add to a plate. Go look after the chicken and finish cooking to a nice golden skin color (or however you prefer your chicken- constant stirring keeps it white). Then we just add the chicken and mix in to our salad. How easy was that? It also tastes great!

 

 

Next – The Strawberry and Spinach Salad

This is a fantastic salad that will make your taste buds explode with delight! Lots of vitamins and iron for a nice boost in health!

What You Need-

  • Torn Spinach Leaves (1 cup per person)
  • 1 cup of quartered strawberries
  • 2 tablespoons of extra virgin olive oil
  • ½ teaspoon  of freshly chopped basil
  • 1 Teaspoon of Lemon Juice (or half depending on how much you like lemon)
  • Black Pepper I use 1 Teaspoon, but some people may only prefer to take ½
  • Chopped and Toasted Cashew Nuts, (half ounce for 1 person)

Instructions-

Add the Strawberries and Spinach to a bowl. Mix the Olive Oil, Basil, Lemon Juice and Black Pepper in a jar to shake well. Add the mix into the bowl of strawberries and spinach, sprinkle with cashew nuts.

You Don’t Just Have to Have Salad for Lunch
You can have anything you want really. It’s all down to you. Another great idea for a lunch is soup and the great thing with soup is you can make a giant pot that will last you the whole week! Just give it another quick heat up on the stove and you’re ready.

Try out this great tasting Broccoli Soup!

This healthy Banting Diet lunch recipe will serve 4.

What You Need-

  • 2 Tablespoons of Extra Virgin Olive Oil
  • 1 medium onion, diced
  • 2 cups of broccoli florets
  • 1 Cup of Chicken Broth*
  • 1 teaspoon of Fresh Lemon Juice
  • 1 tablespoon of Lemon Zest
  • 4 tablespoons of roasted walnuts

Instructions-

Preheat the oven to broil. Heat your oil in a pan and add your onions, for best results sauté for about 6/7 minutes. Add the broccoli and stir until well coated – place the pan in the oven and broil for about 10 minutes, only stirring once. Remove, cover and let it settle for a couple of minutes. Add your onion and broccoli mixture to the chicken broth and lemon juice – puree in a blender until smooth. Add the soup to your bowls and top off with the lemon zest and walnuts.

*Banting Diet Chicken Broth Recipe*

Here is a quick Banting recipe to make sure your chicken broth is pure Banting Diet friendly unlike the stuff from the supermarkets. This healthy lunch recipe makes 2 quarts.

What You Need-

  • 1 stewing chicken – 4/5 pounds
  • 2 chopped celery sticks
  • 2 large chopped carrots
  • 1 small onion, chopped
  • 1 bay leaf

Instructions-

Place the chicken in a 3-quart stockpot and add enough water so you cover it. Add all your chopped veg including the bay leaf Heat with a high flame to bring to the boil, and then reduce the heat to low so you can simmer. Cover the pot and let it simmer for about 2 3 hours, while occasionally stirring. Remove from heat and skim off the foam that will be on top of the water. Drain your broth through a colander into a suitably sized container. When the chicken is cool enough to handle, remove your meat and use how you please – Perhaps adding it to another Banting recipe. You can use this broth for sauces, stews and soups; you will be able to freeze for use later on.

Moving On Sweetheart Salad

Here we have the great taste combination of strawberries and asparagus. Among the others

What You Need-

  • 1 Generous handfuls or Arugula
  • 1/2 chicken breast (serves 1)
  • 4 Sliced Strawberries
  • Depending on your taste for Red Onion, maybe a 1/4 of one, (too much distorts the taste) chopped finely
  • Handful of Pecans

Instructions-

Chop what you need to chop and then mix it up. Preparing salads are easy Maybe a drissle of some dressing or balsamic vinegar wouldnt go a miss. If you dont know any Banting Salad Dressing Recipes then continue reading

The Colorado Spinach Salad Dressing

If you want you can multiple all of these ingredients and create a bottle to keep for a while!

  • Freshly Squeezed Orange Juice
  • Freshly Squeezed Lemon Juice
  • fresh ground pepper to taste
  • Fresh Tarragon 1 Tablespoon minced
  • Splash of Extra Virgin Olive Oil
  • Splash of Flaxseed Oil (more Virgin if you dont enjoy or own)
  • Pepper to taste

Instructions-

Mix the juices of both the lemon and the orange while adding the pepper and the tarragon. Pour your mixture into a sealable container and shake to blend.

Black Lemon Berry Lunch

Here is some little concoction I found on the internet that I helped become Banting Friendly

  • 2 Handfuls of Spinach, generous if you love Spinach!
  • 1/2 KG of Pork or Chick works well with this recipe
  • 1/2 Avocado cut into nice big chunks!
  • Handful of Blackberries
  • Mushrooms Raw or Cooked, 2 or 3 depending on how you like them. I always use button.
  • Splash of Flaxseed Oil (more Virgin if you dont enjoy or own)
  • Pumpkin Seeds are a nice optional
  • Extra Virgin Olive Oil

Instructions-

Cook up the Pork/Chicken along with the mushrooms if you want to cook them. Chop up the rest of the veg along with the Spinach and mix everything together in a bowl of your choice.

Lets Have a Favorite of Mine Garlic Prawns

Mmmmmmmmm Yummy

  • The amount of Prawns is up to you I have heaps, I love them!
  • Tablespoon of Extra Virgin Olive Oil
  • 4 Cloves of Garlic
  • 1 Onion
  • Handful of Broccoli, Chopped up
  • Iceberg Lettuce, chopped, as much as you want
  • Optional Spring Onion or Shallots. Depends how much Onion you can handle!

Instructions-

Start by cooking the onion or onions and garlic in a pan with the Oil as they are cooking continue by adding the prawns and cook them until their ready (2-3 minutes on each side). Add in the broccoli and cook until its soft with a little crunch (thats how I like them) place in a bowl with your chopped Iceberg lettuce.

Number 7?

Ok so now we have 8 recipes, 6 of which you can actually eat. Now for the 7th day why dont you make something up. With these recipes I try to give you a choice of how much you want to add of one thing, or if you want to or dont want to add a certain thing. The great thing about the Banting Diet is you can simply create by mixing recipes. So why dont you have a try

Your Very Own Healthy Lunch Recipe

  • Get some meat or some fish
  • Maybe get some vegetables or some fruit?
  • How about some Herbs? Thyme or Basil?
  • A Salad Dressing You have created
  • Pepper

Instructions-

Mix everything up. Eat. Enjoy!

 


Members

Gail Climer – Office Manager & Aquatic Instructor 

Gail Climer divides her time between BTAC and Transylvania Aquatic Physical Therapy. She has worked with T.A.P.T. since 1992 and she joined the BAC team in 1994. She has degrees in Psychology and Sociology from Appalachian State University. She is certified by the American Red Cross for Lifeguard and Water Safety Instruction. She has been a certified Aquatic Instructor with the Aquatic Exercise Association since 1990. She and her husband Don have 2 children, daughter, Kara and son, Jesse. Gail is happy to assist with any membership concerns you may have especially in areas of billing and accounting.

Karla Mather, CPT – General Manager, Director of Fitness

Karla Mather joined the club as assistant general manager in December 2007.  Prior to that she was group fitness manager, personal trainer and taught several of our group fitness classes.  Karla, a native of Brevard, has been in the fitness and wellness industry for over 20 years.  She is a certified personal trainer with the National Academy of Sports Medicine and a certified outdoor fitness trainer with the National Exercise and Sports Training Association.  She is a certified group fitness leader and a certified Schwinn Indoor Cycling Instructor.  Karla is a qualified instructor in the Les Mills Body Pump, Body Combat, Body Vive and RPM programs.  She is currently studying massage therapy and will soon be certified to provide Thai Yoga Massage.  Karla’s primary responsibilities at BTAC are club director, manager of the group fitness program, advertising, sales, member relations and team management.  Karla and her husband reside in Brevard.


Thomas Smith, AFPA – Nationally Certified Trainer/Cycling Coach

Thomas joined the club in early February to assist with member orientations and personal training. He has a strong fitness background with over ten years of coaching and nutritional counseling.  He comes to us with over ten years personal training and management experience through Gold’s Gym and the YMCA.  Thomas was a former pro soccer player for four years before becoming a pro cyclist.  He was invited to the Olympic Training Center in 2000 to train with the cycling team, after spending a year racing in Italy.  He has coached high school/middle school soccer, as well as club and pro cyclists.  Thomas says he specializes in “healthamatizing” people .

 

Mike Vandegrift ~ Owner

Greg Stacey ~  Director of Tennis

Lori Park ~ Fitness Coach