HOLIDAY EATING

Eating seasonally can be healthy,delicious and filled with an array of color to please the eye and palate. Every year we hear about how over eating during the holidays is due to over indulging in high fat desserts, fast foods and unhealthy dishes people eat at parties and family gatherings. There are some traditional holiday dishes and meals that are packed with awesome foods to supply nutritional elements, vitamins, phytonutrients, and antioxidents.
These foods have more nutrition per calorie over sugary, high fat foods, and are easy to access and are affordable. They are packed with high levels of antioxidants,phytochemicals and are rich in color.
Eating an array of vegetables and fruits will help in the prevention of cancer, cardiovascular disease, diabetes, stroke, and obesity. Fill your plate with a mixture of awesome foods, a variety of colors, plant nutritients, and vitamins for a beneficial way to eat during the holidays.
It can seem overwhelming with a table filled with casseroles, holiday cookies, gravies, and delicatable pies but there are a few holiday awesome foods that should be on the plate.
Burssel sprouts are a member of the broccoli and cabbage family. Packed with beta carotend, flavonoids, fiber, potassium and calcium. Roasting brussel sprouts with a splash of olive oil makes a great side dish. Make a salad with cooked sprouts, apples, dried cranberries,nuts, and drizzled with a vinegrette.
Cranberries a powerhouse of nutrition with high levels of health promoting carotenoids and phytonutrients, vitamin C. They are tart in flavor making them a great balance when added to a sweet dish or baked item. Try using crushed cranberries,orange juice, and balsamic vinegar for a tantalizing salad dressing
Pomegrantes are rich in vitamin C, fiber, antixoxidants, anti-inflammatory, anthocyanins that benefit blood vessels, nervous system, and the eyes. Pomegrante sauce to delightful with meat or added to a salad. To remove the seeds slice the end off the pomegranate and place in a bowl of water to beel; the seeds will fall to the bottom of the bowl.
Pumpkins are sooo gloriously rich, creamy and packed with fiber, alpha &beta carotens, vitamin A, lutein and zeaxanthin, B vitamins, copper, manganese and potassium. We know that carrots promote eye health but pumpkins with lutein and zeaxanthin also promote eye health.
Cinnamon is a dynamic spice that adds flavor to baked goods along with spicing up your health. Helps to maintain blood sugar levels and relieve arthritis pain. Sprinkle cinnamon on hot cereal, in hot chocolate,on pancakes or waffles.
Nutmeg complments cinnamon. Is an aid in calming the stomach, easying joint pain, improving circulation and concentration. Great in baked good, curries, hot ceral, or hot chocolate, grate to garnish a dish

Fennel, White Bean and Walnut Salad

This is a great salad to serve at family gatherings during the holidays.The walnut is delicious, healthy, and rich in vitamin E and omega-3 fatty acids. The walnut looks much like a miniature brain and research has shown a link between protection against cognitive decline, cancer, diabetes, and heart disease.
In Persia walnuts were served only to royalty. Today the walnut is a popular snack and a great addition to a dish.
Ingredients
1 cup walnuts, roasted
1 fennel bulb
1 15 ounce can white beans, drained & rinsed
1/2 cup carrots, shredded
1/2 cup celery, chopped
1 bunch green onions, finely chopped
1/4 cup dried currants
2 tablespoons dill weed, finely chopped
1/4 cup Italian parsley, finely chopped
1/4 cup chives, finely chopped
1/4 cup pear vinegar
1 tablespoon Dijon mustard
1 teaspoon salt
1 teaspoon pepper
1/2 cup olive oil

Directions
Turn oven on to 350 degrees. Place walnuts on a baking sheet; place in oven. Bake 10 to 12 minutes.
Slice fennel thinly and place in a large bowl. Add beans, carrots, celery, green onions, and currrants. Add dill weed, parsley, and chives; toss well
In a small bowl whisk together pear vinegar, mustard, salt, pepper, and olive oil. Pour over salad mixuture. Sprinkle with toasted walnuts.
Serves 6
Per serving
330 calories, 7g protein, 24g fat, 6g fiber, 25g carbohydrates, 50mg sodium

Chocolate Mousse

This is a fun and easy recipe. Serve in individual dessert dishes or as a pie filling with a gluten-free graham cracker or use gluten free quinoa macaroons for the crust.
1 1/2 cups of Enjoy Life mini chocolate chips
1 cup vanilla soy, almond, or other milk
1 teaspoon vanilla
1 package organic silken tofu
1/4 cup maple syrup or honey
1 cup of seasonal berries
1/4 teaspoon freshly gratd nutmeg, cinnamon
In a small saucepan over medium heat combine the chocolate chips, milk, and vanilla.
Stir until the chocolate milks and becomes shiny.
Blend tofu in a food processor or blender until smooth. Add the melted chocolate mixture. Add maple syrup or honey. Process until smooth.
Pour into individual dishes or pie crust. Chill
Serve with fresh seasonal berries. Sprinkle with

Gluten-free products

PCC markets is the first store in the United States to be endorsed by the Gluten Intolerance Group. PCC markets carry many gluten-free foods and gluten-free health and body care products. Check out pccnaturalmarkets.com/r/971 for a complete list of the gluten free products carried at PCC markets.

Blueberry Syrup

This syrup is great over pancakes, waffles, or cheesecake.

Ingredients

5 pounds fresh blueberries
1-2 cups Florida crystals sugar
6 cinnamon sticks

Directions

Wash blueberries; drain. Combine berries, sugar, and cinnamon sticks in a large stock pot. Bring mixture to a simmer.
Remove cinnamon sticks. Mash the berries with a fork or use an immulsifer to crush berries.
Serve warm over pancakes, waffles, or cheesecake.
This syrup freezes well.

Coconut Pancakes

These sweet, delightful pancakes are great for breakfast with the family. Try serving them for dessert with fresh blueberry syrup.

Ingredients

3/4 cup coconut flour
4 tablespoons rice flour
3 tablespoon caster sugar
2/3 cup unsweetened shredded coconut
1 egg
1 cup coconut milk
Olive oil
2 limes cut into wedges
Maple syrup, honey, or brown rice syrup
Fresh blueberry syrup

Directions

In a large bowl add coconut flour, rice flour, sugar, and coconut; mix well. Make a well in the center of mixture. Break the egg into the well and pour in the coconut milk. Whisk the egg and milk into the flour mixture until a batter forms. A few lumps will be present because of the coconut.
Heat a skill; add a small amount of oil. Pour a small ladle of batter onto skillet. The mixture will bubble when ready to flip to other side.

XANTHAN GUM

Xanthan gum is a thickening agent named after the bacteria used to make it through fermentation, Xanthomonas capestris. This common bacterium is the same culprit that causes your cauliflower to turn black when rotting. Although you would not eat rotting cauliflower, xanthan gum is generally safe and only causes mild irritations in some people. Guar gum and cellulose gel are common alternatives to use as thickening agents if you are sensitive to xanthan gum. Since celiac disease and gluten-free diets are becoming more commonplace, xanthan gum is also being used in more baked products to replace gluten.

Gastrointestinal Irritability
The most common side effects of xanthan gum are gas and bloating. If you ingest a large quantity of xanthan gum, you may experience severe abdominal pain from gas buildup in your intestines. A clinical study on the effects of xanthan gum on dogs was completed by the World Health Organization. In this study, dogs were fed large amounts of pure xanthan gum and experienced weight loss and chronic diarrhea. A typical 150-lb. person would have to consume over 60 g of xanthan gum daily to replicate this study. Typically, on a gluten-free diet you would consume an average of 0.5 to 4 g of xanthan gum per day from products. No human trials have been done to determine if normal dietary consumption of xanthan gum produces any gastrointestinal effects except gas.

Respiratory Distress
Xanthan gum can be purchased in a powdered form for use in your kitchen. This low-density, fine powder has the ability to create a cloud in the air when being handled roughly. Inhaling xanthan gum may allow it to accumulate in your lungs, according to the World Health Organization. Eventually, xanthan gum may induce respiratory distress by making absorption of oxygen in your lungs difficult. The Xanthan Gum website reports that industrial workers who produce xanthan gum have experienced respiratory problems. You should be careful when handling xanthan gum and try to be gentle when adding it to your recipes. Inhaling small amounts should not cause any problems; however, if you believe you are experiencing any breathing difficulties, consult your doctor.

Allergic Reaction
Manufacturers are not required to list what food the Xanthomonas capestris bacteria eat during production.If you are allergic to any vegetation including soy and corn<, you may want to seek an alternative thickening agent. If you only have a slight allergy, you may want to test several individual brands to determine which ones produce the fewest side effects. Allergic reactions can produce severe symptoms, such as difficulty breathing. If you notice swelling or rash developing, talk to your doctor.




Read more: http://www.livestrong.com/article/315249-xanthan-gum-side-effects/#ixzz1TAavufsN