Honey and Garlic, A Powerful Natural Remedy

 

 

Recipe: Savory Sweet Potato-Quinoa Muffins

Cleveland Clinic
@ClevelandClinic

These deliciously cozy muffins satisfy cravings both sweet and savory, and offer impressive health benefits (fiber, beta-carotene and vitamins galore), all at once:

Think of these deliciously cozy muffins as a triple treat: They manage to soothe the soul, satisfy cravings both sweet and savory, and offer impressive health benefits (fiber, beta-carotene and vitamins galore), all at once. You may want to double the recipe — we guarantee they won’t last long.

Ingredients

¾ cup quinoa flour
½ cup almond meal/flour
1½ teaspoons baking soda
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 large eggs
1½ cups sweet potato puree
1 tablespoon extra virgin olive oil
¾ cup water
1½ cups quinoa, cooked
½ cup walnuts, chopped
¼ cup flat leaf parsley, chopped
2 teaspoons fresh thyme leaves
2 scallions, chopped

Directions

  1. Heat the oven to 350°F. Line a 12-cup muffin pan with paper liners.
  2. In a medium bowl, whisk together the quinoa flour, almond meal, baking soda, salt and pepper (the dry ingredients).
  3. In a large bowl, beat the eggs. Whisk in the sweet potato puree, olive oil and water. Add the dry ingredients from the first bowl, above, and whisk together. Stir in the cooked quinoa, walnuts, parsley, thyme and scallions.
  4. Divide the batter evenly among the cups. Bake 30 to 35 minutes, until just a few moist crumbs remain on a toothpick inserted into the middle of one muffin. Serve warm.

Nutritional information (per serving)

Makes 12 muffins (1 serving = 1 muffin)

140 calories, 6.5 g total fat, 1 g saturated fat, 5 g protein, 16 g carbohydrate, 2.3 g dietary fiber, 1.8 g sugar, 32 mg cholesterol, 280 mg sodium

Developed by Sara Quessenberry for Cleveland Clinic Wellness

Sleep is at the foundation of a healthy life. 💤 mbg

mbg eat better sleep better

You are exhausted. But, for some reason, instead of snoozing, you are lying awake worrying about the bills, family problems, and upcoming social events. Or maybe you are getting up several times to check on your kids? Sound familiar?

If so, you are not alone. According to a study by the National Sleep Foundation, over half of all Americans struggle at times to get a good night’s sleep. There’s an endless list of reasons we can’t get to sleep at night, and for women there is an extra layer of complexity—hormonal changes. In fact, many women report night sweats that are so bad they can’t sleep.

So what can we do about this? How do we solve the sleep riddle? As an OB/GYN and hormone expert, I am here to help.

Why aren’t you sleeping well?

First things first! How come we’re not sleeping well? Let’s get to the bottom of that problem. For women who are menopausal and perimenopausal, estrogen and progesterone can fluctuate wildly as the body prepares to transition out of the reproductive years. These hormonal changes affect everything from stress levels and mood to body temperature and even your breathing. And, of course, you guessed it; it can also disrupt your circadian rhythm (the sleep-wake cycle). And symptoms can start as early as your mid-30s.

All of these disruptions mean most of us are just not getting enough sleep. When we do sleep, it may be restless sleep, during which we wake up several times. You may be one of those who wake up too early, then can’t fall back to sleep. All day long, you feel sleepy, like you need to take a nap.

Sleep issues like this can eventually affect your overall health. You will have to deal with it at some point. And so I did. I sat down one day, took a deep breath, and said, “We’re going to sort this sleep thing out so we can start getting a good night’s rest again.”

Once I made this a priority, I began to learn some important things about why we don’t sleep well at night, and I discovered some great strategies for overcoming all those issues.

https://www.mindbodygreen.com/articles/over-40-and-trouble-sleeping-heres-what-hormone-expert-wants-you-to-know

Recipe: Baba Ghanoush

Recipe: Baba Ghanoush
A great appetizer for get-togethers
health.clevelandclinic.org

Serve this savory dish with 100% whole wheat pita at your next party and watch how fast it disappears. The creamy consistency and appealing flavors make this the hit of any gathering.

Ingredients

2 large eggplants (about 2 pounds)
½ cup tahini
½ cup fresh parsley, chopped
6 tablespoons lemon juice
2 garlic cloves, crushed into a paste
1 teaspoon salt
Pinch cayenne pepper

Directions

  1. Place eggplant on baking sheet, prick and bake in a preheated oven at 450°F for 25 minutes or until skin is browned and inside is soft.
  2. Cool, cut in half lengthwise, drain off excess liquid and loose seeds.
  3. Scoop out the pulp and place in food processor.
  4. Add remainder of ingredients and blend until smooth and well mixed.
  5. Garnish with additional chopped parsley and serve with 100% whole-grain pita or flat bread.

Nutritional Information (per serving)

Makes 10 servings. Serving = ½ cup

Calories 100, Cholesterol 0 mg, Total Fat 7 g, Saturated Fat 1 g, Sodium 240 mg, Carbohydrate 9 g, Protein 3 g, Fiber 4 g, Sugars 2 g