Hot of the Oven... Avocado

Adapted from: http://authoritynutrition.com/12-proven-benefits-of-avocado/

*Note:Please continue to read this blog article.

Living Better Cafe is bring you Fresh out of the oven news, that you're going to love. That no other blog source will ever take you close into the story.
I say more good reasons to love L.B.C, not only are you revising original recipes. Your saving money while eating the way you want in a healthier way.

Welcome to yet another of edition "Hot Out Of The Oven News" I am always excited to share news that will help you live better. As I have brought you some very good information source on Flax seed's last week. As this week sources is loaded with good information also Avocado.The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats. Numerous studies show that it has powerful beneficial effects on health. As I will share with you the 12 health benefits of avocado plus more beneficial facts, that are supported by scientific researcher.
Questions what is an Avocado? it's a fruit that come's in comes in many shapes and colors like: from green to black can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
As the most popular avocado is called Haas Avocado.
Which is often called "alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
What are the most nutritious values found in Avocado?
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.
As avocado does not contain any cholesterol or sodium, and are low in saturated fat. While there are some that would beg the differ.
Avocados contain more potassium than a banana. Potassium is one vitamin we as humans are not getting enough of.
This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.
Avocados are very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.

While several studies have shown that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.
Avocado is Loaded With Heart-Healthy Fatty Acids.
This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.
Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.
As the fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
Are you getting enough "Fiber" ?
Fiber is another nutrient found in relatively large amounts in avocado.
As fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies (14).
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
About 25% of the fiber in avocado is soluble, while 75% is insoluble.
How to help lower my cholesterol and triglyceride Levels?
While heart disease is the most common cause of death in the world .
It's known that several blood markers are linked to an increased risk.
Which includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.
These are studies where people are split into groups… one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.
These studies have shown that avocados can:
Reduce total cholesterol levels significantly.
Reduce blood triglycerides by up to 20%.
Lower LDL cholesterol by up to 22%.
Increase HDL (the “good”) cholesterol by up to 11%.
As one of the studies have showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile.
Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.
As many researcher say that people who eat Avocado tend to be healthier. While eating Avocado does have multiple benefit's that can help cure many ill elements like.
Great for eyesight: Avocados contain lutein and zeaxanthin, two phytochemicals that are essential to eye health. These two carotenoids act as antioxidants in the eye and can minimize the damage and reduce the risk of developing age-related macular degeneration.
Osteoporosis prevention: Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K may be just as important. Vitamin K can improve bone health by increasing calcium absorption and reducing urinary excretion of calcium.3
Low intakes of vitamin K have been associated with a higher risk of bone fracture. One-half of an avocado provides approximately 25% of the daily-recommended intake for vitamin K.
Cancer fighter: Low levels of folate have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (from food, not necessarily supplements) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.
Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. One-half of an avocado provides approximately 20% of the daily-recommended intake for folate.
Good for woman are Pregnant: Folate is also extremely important for pregnant women. Adequate intake protects against miscarriage and neural tube defects. Recent research has also shown that a father's folate status before conception may be just as important. In a study from McGill University, paternal folate deficiency in mice was associated with a 30% higher number of various birth defects than in offspring with no paternal folate deficiencies.
Lowering the risk of depression: Another benefit of foods with high levels of folate is a lowered risk of depression. Folate helps to prevent an excess of homocysteine forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine can interfere with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.5
Improved digestion: Despite its creamy texture, an avocado is actually high in fiber, with approximately 6-7 grams per half fruit. Eating foods with natural fiber can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
Natural detoxification: Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
Protecting from chronic disease: According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

Breakfast nuggets

(Inspired by: Chicken Nuggets)

* Substitute

This is a perfect kid friendly breakfast.

Serves: 9

1 Tbsp. plus 1 1/2 tsp. All purpose flour* Gluten free flour
3 lbs.Ground breakfast sausage
1 1/2 c. vegetable oil
5 oz. shredded cheese (Your choice)
1/4 c. plus 2 Tbsp.scallions, chopped finely
1/4 c.plus 2 Tbsp. bell peppers, chopped finely
1/8 tsp.crushed red pepper flakes
1 Tbsp. dried sage
1/8 tsp. Course Himalayan salt (to taste)
1/8 tsp. Freshly ground pepper (to taste)

Directions:

1. preheat oven to 300.

2. In a small, bowl, blend together sage, crushed red pepper and cloves. Mix well.

3. Blend baking mix, cheese, breakfast sausage, scallions, and spice mixture together in a bowl. Roll mixture into miniature golf ball-sized balls; arrange nuggets on the prepared baking sheet.

4. Bake in the preheated oven until nuggets are no longer pink in the middle and browned on the outside, for about 25 to 30 minutes.

Philly Cheese steak Hero

(Inspired by: Philly cheese steak sandwich)

Serves: 5

2 Tbsp. plus 1 1/2 tsp. Olive oil, divided
1 1/4 Onion, cut into matchstick-size pieces
1 1/4 Bell pepper, cut into matchstick- size pieces
1 1/4 (4 oz.) pkg.Fresh mushrooms, slice
1 1/4 (10 oz.) pkg. Seitan, thinly slice
1 7/8 c.Shredded lettuce
1 1/4 Medium tomatoes, thinly slice
5 French rolls, split lengthwise
5 Slices Provolone cheese

Directions:

1. Preheat oven to 425.

2. Add one Tbsp. of olive oil to skillet over medium heat; cook and stir onions, bell peppers, until onions and peppers become translucent, for 5 to 10 minutes. Add mushrooms; cook and stir until tender, for 5 to 10 minutes. Adding cooked veggies into a mixing bowl.

3. Add remaining oil into the skillet over medium heat, add seitan and cook, turn frequently until browned on both sides, 5 to 10 min. Return veggies mixture back to the skillet and mix well with seitan; season with salt and pepper.

4. Toast french roll in oven until good and warm.

5. Apply seitan with veggie mixture,lettuce, tomatoe and cheese slices over the filling of each sandwich.

6. Place back into oven until cheese is slightly melted.

Welcome to Philly please Enjoy!

Triple cacao cookie

( Inspired by Triple chocolate cookie)

Adapted from: http://allrecipes.com/…/amenas-triple-chocolate-chip-cooki…/

Serves:5

2 Tbsp. plus 1 1/2 tsp. Margarine
2 Tbsp. plus 1 1/2 tsp. pure cane sugar* sugar substitute
1 Tbsp. plus 3/4 tsp. light brown sugar
1/4 egg* egg substitute
1/8 tsp. Vanilla extract
1/3 c. plus 1 tsp. all purpose flour* Gluten free all purpose flour
1/8 tsp. course Himalayan salt
1/8 tsp. Baking soda
1 Tbsp. plus 2 tsp. Sweet cacao nibs
1 Tbsp. plus 2 tsp. Organic cacao nibs
1 Tbsp. plus 2 tsp. Raw cacao nibs

Directions:

1. Preheat oven to 375. Line the baking sheet with a silicon mat.

2. Mash the margarine, sugar, and brown sugar together in a large mixing bowl with a spatula until creamy and smooth, 2 to 3 minutes. Add the egg and vanilla; whisk vigorously for 20 to 30 seconds.

3. Whisk the flour, salt, and baking soda together in a small bowl; dump into the butter mixture and mix until just combined. Fold the sweet cacao nibs, raw cacao nibs, and organic cacao nibs into the mixture. Arrange onto the prepared baking sheet using a small Ice cream scoop or large Ice cream scoop.

4. Bake in the preheated oven until golden brown, about 10 minutes; remove from oven and allow to cool on the sheet for 10 minutes. Transferring onto a wire rack to finish cooling completely.

~Living Better Cafe Receipt

Margarine...... $ 3.29
T. sugar...... $ 2.99
organic brown sugar 24oz........$ 2.99
eggs.........$ 2.45
Vanilla extract......... $ 1.99
all purpose flour..........$ 2.99
Himalayan salt........ $ 1.99
Baking soda........... $ 4.99
Sweet cacao nibs...........(Check your local Trader Joes)
Organic cacao nibs.......... (Check your local Trader Joes)
Raw cacao nibs................. (check your local Trader Joes)
Total= $ 20.69 W/O tax

Pumpkin Salmon salad

A great perfect fall salad with an awesome taste, that you can add along side any main course.

Serves: 7

1/2 c. plus 2 Tbsp. plus 1 tsp. raisins
7 granny smith apples, peeled and shredded
3 1/2 c. Shredded pumpkin
7/8 (14.75 oz.) can Salmon, drained
3 1/2 scallions, chopped
1/4 c. plus 3 Tbsp. low fat plain yogurt
Course Himalayan salt & ground pepper (to taste)
Sesame seeds (to garnish)- optional

Directions:

1. Combine apples, raisins, scallions, pumpkin, salmon, yogurt, salt and pepper in a large bowl and mix well. Chill before serving.

Money Saving tip Tuesday... Club Soda

* Picture from: www.royalantiquerugs.ca

Welcome to another edition of Money Saving tips.
In this edition I will be sharing some cool tips that won't break your bank, and will keep you smiling from ear to ear.
Club soda has been around for fifty-two years now, and one brilliant person has experimented with it, and I am here to deliver these cool savings to you.
As some of these tips go beyond outside of your kitchen space. I can only share with you what Living Better Cafe is all about, and who know's what could be up L.B.C sleeves..

Have you ever brought club soda and thought to your self "ahhh" I can clean with you. Well next time you are in the supermarket and drop by the "Beverage" aisle why not pick up some club soda.
Do you have a sticky messy dutch oven also called Cast iron ?
you can make it much easier to clean up, just by pouring the soda into the pot while its still warm. The soda will keep the mess from sticking.
Whoa, Whoa, Whoa! what about that counter top plus your fixtures?
Have you thought of just pouring soda directly on your stainless steel counter top, stove ranges, and get this "Even" your sinks. Just simply wipe with a soft cloth then rise with warm water, and wipe dry.
Club soda can even clean your porcelain fixtures, simply by pouring soda over and wipe using a soft cloth. No worries about soap or rinsing the soda won't harm the finish. You can even use it to clean out your refrigerator. Simply just using the soda when its weak with just a little bit of salt.

Hot out of the oven....Flax seeds

Adapted from:http://www.webmd.com
* Picture from: WebMD

*Note:Please continue to read this blog article.
Living Better Cafe is bring you Fresh out of the oven news, that you're going to love. That no other blog source will ever take you close into the story.
I say more good reasons to love L.B.C, not only are you revising original recipes. Your saving money while eating the way you want in a healthier way.

Welcome to yet another of edition "Hot Out Of The Oven News" I am always excited to share news that will help you live better. As I have brought you some very good information source on Chia Seeds in the past, now I am bring you yet another good source that has almost the same similarity as Chia seeds but not quite in there place's. I will also give you the low down on the Benefit's of this super food.
Some people call flax seeds one of the most powerful plant foods on the planet. There's is some evidence it can help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for this power tiny seed that’s been around for quite some centuries, some source may say but the truth lay within in the seed itself.
Flax seeds was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flax seeds that he passed laws requiring his subjects to consume it. Now it's been over, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected.
You can now find flax seeds in all kinds of today's foods from crackers to frozen waffles to oatmeal.
Although flax seed contains all sorts of healthy components, it owes its primary healthy reputation, Here are three of them:
1. Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flax seed contains about 1.8 grams of plant omega-3s.
2. Lignans, which have both plant estrogen and antioxidant qualities. Flax seeds contains 75 to 800 times more lignans than other plant foods.
3. Fiber. Flax seeds contains both the soluble and insoluble types.
So now that you have read the three primary health reputation of Flax seeds, here are more benefits that you can benefit form getting its nutrition.
As recent studies have suggested that flax seeds can have a protective effect against breast cancer, prostate cancer, and colon cancer. At least two of the components in flax seeds seem to contribute, says Kelley C. Fitzpatrick, director of health and nutrition with the Flax Council of Canada.
In animal studies, the plant omega-3 fatty acid found in flax seeds, called ALA, inhibited tumor incidence and growth. The lignans in flax seeds may provide some protection against cancers that are sensitive to hormones without interfering with the breast cancer drug tamoxifen. Some studies have suggested that exposure to lignans during adolescence helps reduce the risk of breast cancer and may also increase the survival of breast cancer patients.
Lignans may help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.
Some of the other components in flax seeds also have antioxidant properties, which may contribute to protection against cancer and heart disease.
Let's talk Cardiovascular Disease and Diabetes.
Researcher have suggested that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat. Fitzpatrick says new research also suggests significant blood pressure-lowering effects of flax seeds. Those effects may be due to both the omega-3 fatty acids as well as the amino acid groups found in flax seeds.
Several studies have suggested that diets rich in flax seeds omega-3s help prevent hardening of the arteries and keep plaque from being deposited in the arteries partly by keeping white blood cells from sticking to the blood vessels’ inner linings.
"Lignans in flax seeds have been shown to reduce atherosclerotic plaque buildup by up to 75%,one rearcher Thomas Fitzpatrick said.
Because plant omega-3s may also play a role in maintaining the heart’s natural rhythm, they may be useful in treating arrhythmia (irregular heartbeat) and heart failure. More research is needed on this.
Eating flax seeds daily may also help your cholesterol levels. The level of LDL or "bad" cholesterol in the bloodstream has been linked to an increased risk of heart disease, obesity, diabetes, and metabolic syndrome. A study of menopausal women showed a decrease in LDL level after the women ate 4 tablespoons of ground flax seeds each day for a year. Fitzpatrick says the cholesterol-lowering effects of flax seeds are the result of the combined benefits of the omega-3 ALA, fiber, and lignans.
Diabetes.
Preliminary research also suggests that daily intake of the lignans in flax seeds may modestly improve blood sugar (as measured by hemoglobin A1c blood tests in adults with type 2 diabetes). these two components in flax seeds, ALA and lignans, may reduce the inflammation that accompanies certain illnesses (such as Parkinson's disease and asthma) by helping block the release of certain pro-inflammatory agents, Fitzpatrick says.
ALA has been shown to decrease inflammatory reactions in humans. And studies in animals have found that lignans can decrease levels of several pro-inflammatory agents.
Reducing inflammation associated with plaque buildup in the arteries may be another way flax seeds helps prevent heart attack and strokes.
Then you have Hot flashes.
One study of menopausal women, published in 2007, reported that 2 tablespoons of ground flax seeds mixed into cereal, juice, or yogurt twice a day cut their hot flashes in half. The intensity of their hot flashes also dropped by 57%. The women noticed a difference after taking the daily flax seeds for just one week and achieved the maximum benefit within two weeks.
But another study reported no significant reduction in hot flashes between postmenopausal women and breast cancer patients eating a bar containing 410 milligrams of phytoestrogens from ground flax seeds and women eating a placebo bar.
The results, says Thompson, are consistent with other studies that have shown no siginifcant difference in the effect on hot flashes between flax seeds and placebo.
Now we must talk who shouldn't take this super seed and why?
pregnant women and possibly breastfeeding mothers should not supplement their diets with ground flax seeds.
"Our own animal studies showed that flax seeds exposure during these stages may be protective against breast cancer in the offspring.
When it comes to the diet including flax seeds during pregnancy, many of you may have questions. are flax seeds safe during pregnancy? You must have complete knowledge about the benefits, probable risks and recommended doses for flax seeds in pregnancy. It is said that consumption of flax seeds is not very safe during pregnancy but lack of proper evidence makes it even more essential for you to check with your doctor first always.