Healthy Recipes

Healthy recipes for healthier eating. Food recipes that are gluten-free, dairy-free, sugar-free diet. Healthy super juices and smoothies to boost energy and nutrients by our juice therapists. Healthy soups for the winter by our nutritionists and naturopaths. Healthy salads and healthy meal ideas coming soon.

6 Superfood Snacks To Boost Energy Levels

The World Of Health health, healthy eating, Healthy Recipes, nutrition , , , 2 Comments
Superfood Snacks That Boost Energy Levels

6 Superfood Snacks To Boost Energy;

Superfood Snacks that Satisfy Cravings And Energy Slumps and that can be eaten on the go. That will improve health, and well-being, and boost energy to help manage sugar levels and a healthy weight.

 

Apples

You might not think of apples as a superfood snack but as they say, an apple a day keeps the doctor away. Apples are highly nutritious and packed with antioxidants, flavonoids, pectin, potassium, and polyphenols. Great for supporting good digestion and gut health. They are one of the most easy-to-find superfood snacks to find in most countries around the world.

There are so many different variations of apple but a medium-sized apple with an average weight of about 180 grams is approx 92 kcals.

 

Avocado

Avocado is one of the most powerful superfood snacks to support Brain, Heart Health, and Body Weight. Which is why it is one of our highly recommended daily superfood healthy snacks. It is packed with goodness of over 20 minerals, vitamins, and essential fatty acids that help manage weight.

“Avocados are rich in monounsaturated (‘good’) fats and are a low GI (glycemic index) food, so they will help you to feel fuller for longer.” Fruitnet.com

“Research has suggested that the high fat and fiber composition of avocados may contribute to weight loss by maintaining satiety and changing gut-microbiota composition” Cambridge University Press

The flesh of an average avocado is about 100 grams which is approximately 190kcal.

 

Banana

Bananas are great healthy snacks a superfood that can help calm the nervous system and and boost mood. Bananas are low on the glycemic index and are high in the mineral potassium, vitamin B6, fiber, manganese, and vitamin C. The resistant starch in bananas is good for the gut it has a sort of prebiotic effect. These healthy benefits make bananas the perfect healthy snack for lunchtime or after a workout.

The flesh of an average banana is about 102 grams and is less than 85 kcal.

 

Superfood Infographic - Superfood Healthy Snacks Infographic

Brazil Nuts

Brazil nuts contain calcium, copper, magnesium, manganese, phosphorus, selenium, vitamin B1, B6,  vitamin E, and Zinc

One Brazil Nut without the shell weighs about 5 grams and is approx 34kcal. The recommended intake of 2 Brazil Nuts a day is said to in fact only 1 ounce of Brazil nuts is said to have 1,000% RDA of selenium a lot higher than most types of nuts. Selenium is a very important mineral required for a healthy nervous system and heart, it’s vital for the conversion of the thyroid hormone thyroxine (T4) and a healthy pregnancy.

 

Cacao

Raw cacao is extremely high in antioxidants, vitamins, and minerals, especially magnesium. Cacao can easily be added to a smoothie or be used to replace your afternoon or morning coffee as a superfood snack.

Chocolate is roasted and fermented from Cacao, but Cacao is more nutritious and has been used for medicinal properties for years. Cacao boosts mood and happy hormones; phenylethylamine, serotonin, tryptophan, and tyrosine.

 

Dates

Dates are great for anyone with a sweet tooth or who needs a more natural sugar fix to get through the day and has a low GI ( Glycaemic Index). Dates are regarded as a gift from god. Dates are packed with minerals such as vitamin K, potassium, calcium, and magnesium that are said to support bone health.

One date approx 8 grams is said to provide about 23 calories, 6 g of carbohydrates, 0g of fat,  0.2 of protein.

 

 

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Orange Oil – Boost Your Mood

Eileen Burns aromatherapy, Essential Oils, Healthy Recipes, healthy skin , , , , , , 0 Comment
Benefits Of Orange Oil Boosts mood Immune System, Energy and Skin

Orange Oil To Boost Your Mood, Immune System

Using Orange oil to boost your mood, your immune system, your skin, and even clean your home.  We all know that eating an orange is good for your health but did you know how versatile this citrus oil extracted from the fruit and or peel of an orange is?

Orange has a wide range of therapeutic properties and uses. And there are a variety of different species of orange trees that are used to extract and distill orange essential oil. These include the most popular Sweet Orange Essential Oil that is extracted from Citrus Sinensis species and Bitter Orange from the Citrus Aurantium trees.

Sweet Orange takes up approx 70% of the production of citrus species in the world.  “C. sinensis is consumed all over the world as an excellent source of vitamin C, which is a powerful natural antioxidant that builds the body’s immune system [].

 

History Of Orange Oil

Although we don’t know the precise origin of Citrus sinensis many botanists believe that it is the result of cross-pollinating of the Citrus maxima and Citrus reticulata (the mandarin) from the Himalayas and South-West Areas of China. We know Columbus carried orange seeds on his voyage to America and the Caribbean. In China, orange is regarded as a symbol of good fortune.

And we know the extracted and distilled oil of oranges has been widely used in history for thousands of years. 

Benefits Of Orange Oil Infographic - The World of Health

 

Benefits Of Orange Essential Oil In Medicine and Food

Orange essential oil is widely used in medicine, food, and cosmetics industries. An important ingredient of many natural remedies in eastern and ayurvedic medicine.

 

The oil of orange is used to treat ailments such as bronchitis, cold, cough, flu, tuberculosis as well as anxiety, stress exhaustion, fatigue, low mood, depression, low libido, poor circulation, menstrual disorders, hypertension, and angina. Chemistry and Pharmacology of Citrus sinensis Feb 2016. T

 

It is also widely used to sweeten food, especially confectionery, cakes, desserts, and drinks.

 

Some clinical research has demonstrated the anti-fungal and anti-bacterial properties of Orange Oil . While other research suggests anti-typhoid activity in the extract of the peel of sweet orange.

 

 C. sinensis is a very rich source of phytochemical  which are highly reputed to protect cells from carcinogens.

 

The Use Of Sweet Orange Essential Oil In Skincare

Sweet Orange as oil is widely used in cosmetics and skincare products, especially for its astringent, boosting, and cleansing properties.

It is in one of my favourite natural foundations and skincare products such as Tropic Beauty Booster Sheer Foundation.   It is also in their Face Smooth Brightening Polish, and Cleansing Body Pebble all made from totally natural ingredients.

 

Safe Use Of Sweet Orange Essential Oil On Skin

Pure essential oil of orange should never be directly applied to the skin without being added to a carrier oil or base ingredient.

 

Contraindications Of Orange Essential Oil

 As a citrus essential oil, it is photosensitive so you should avoid direct sunlight after topical application for 12 hours especially to the face, arms, hands, etc.

Never use orange oil on babies or young children.

It is suggested that consuming sweet orange juice might interfere with and lower how much ivermectin the body absorbs, so when taking invermectin it is recommended to avoid the use of orange and its essential oil.

 

Orange Essential Oil Blends Well With

Essential Orange oil blends well with Frankincense, Patchouli, and other citrus oils.

Also orange oil with cinnamon or clove oil is a great warming Christmas scent for the diffuser, but please do not apply cinnamon to the skin.

 

Natural Cleaning Ingredient

The extracted oil of the orange fruit and peel is a popular ingredient and scent in many household and industrial cleaning products.  The sweet fresh scent of orange alongside its antimicrobial, antiseptic, and high limonene concentration makes it popular as a natural home cleaning product, a green pesticide, and exterminator of Drywood Termites.

Below is a variety of ways you can make your own toxin-free home cleaning products using orange oil.2

 

 

Orange Oil for mood, immune system, skin

 

Naturally, Freshen Up Your Sink Drain

  • Add approx 6 drops of pure orange oil
  • 1 cup of baking soda
  • 1 cup of white vinegar
  • Drain Cleaning Instructions

Gently shake the cup of Baking Soda into the sink drain, then pour in the White Vinegar.

Give the drain time to unblock approx 30 minutes then add hot water until clear and fresh.

Then simply add the Orange Essential Oil into the drain for a clean fresh scent.

 

 

Natural Orange Wood Furniture Polish Recipe

  • Add 10 drops of pure essential orange oil
  • 1 Cup of linseed oil.
  • Apply a small amount of the solution to a cloth, then wipe over the furniture.

It is important to cover the surface evenly with just enough to clean.

Leave it for a few minutes then buff it with another cloth to shine.

 

 

Natural Leather Furniture Polish Recipe

  • 1/2 Cup Of Flaxseed Oil
  • 1 Cup of White Vinegar
  • 2 – 3 drops of orange essential oil

Mix the ingredients in a sealed glass and always shake well before using. 

Apply a tiny amount of the polish to a soft, clean cloth, rubbing one small area of the leather at a time.

Leave it for a few minutes and buff it until the surface dries.

 

As an aromatherapist and NYR Organic Ambassador, I highly recommend you always purchase a high-quality pure essential oil.

Would you love to learn more about using Essential Oils for better health and well-being?

Check out my Essential Oils Guide For Home Use E-book

 

 

 

 

 

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Healthy Dairy Free Ice Cream Recipes

The World Of Health Healthy Recipes, healthy eating, Recipes , , , , , , , 1 Comment
Dairy Free Ice Cream Recipe

Healthy Dairy Free Ice Cream Recipes

Healthy Dairy Free Ice Cream Recipes the whole family will love. Not just dairy-free but free from processed sugars, artificial sweeteners, gluten-free ice cream that still tastes creamy.

Most people LOVE to eat ice cream but it doesn’t always agree with them or their waistline. That is why these creamy healthy dairy-free ice cream recipes are great healthier alternatives to dairy ice cream or other unhealthy desserts. All recipes are full of natural sweetness.

My favourites are the Mango and Pina Colada Dairy-Free Ice Cream and Coconut Dairy-Free Ice Cream.

Coconut Dairy Free Whipped Ice Cream Recipe

Ingredients of this Coconut Dairy-Free Ice Cream Recipe

  1. A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
  2. Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
  3. Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
  4. Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
  5. Continue to whip while gradually adding 1 split and scraped vanilla bean pod
  6. Continue to whip while gradually adding natural sweeteners such as natural stevia or coconut sugar  (no more than1/2 cup,  please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
  7. Add a pinch of salt, while continuing to whip ingredients
  8. Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.

Healthy Mango And Coconut Dairy Free Ice Cream Recipe

Ingredients for the Healthy Mango and Coconut Dairy-Free Ice Cream

  1. A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
  2. Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
  3. Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
  4. Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
  5. Continue to whip while slowly adding 2 cups of previously frozen and highly blended mango.
  6. Continue to whip while gradually adding natural sweeteners such as natural or vanilla stevia or coconut sugar  (no more than 1/2 cup,  please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
  7. Add a pinch of salt, while continuing to whip the ingredients
  8. Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.

Dairy Free Ice Cream Recipes - healthy sugar free ice cream recipes for healthy eaters

Dairy Free Pina Colada Ice Cream Recipe

This Pina Colada dairy free ice-cream has an exotic twist you can add to any dinner party dessert.

  1. A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
  2. Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
  3. Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
  4. Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
  5. Continue to whip while slowly adding 1/2 cup of previously frozen and highly blended mango and 1 1/2 cups of highly blended frozen pineapple.
  6. Continue to whip while gradually adding 1 split and scraped vanilla bean pod.
  7. Continue to whip while gradually adding natural sweeteners such as natural stevia or coconut sugar  (no more than 1/2 cup,  I often don’t use any sweeteners please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
  8. Add a pinch of salt, while continuing to whip the ingredients.
  9. Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.

As you can see all the dairy-free ice cream ingredients above are suitable for vegans and the health-conscious.

 

These dairy free ice cream recipes have a variety of health benefits.

Health Benefits Of Coconut Milk

Coconut Milk is rich in electrolytes, it also contains lauric acid and medium-chain triyglcericides which are said to help stimulate thermogenesis and increase insulin, which is said to regulate blood sugar levels. It also includes a variety of minerals and vitamins.

Health Benefits Of Mango

Mangoes are great for your health, especially for the immune system, Mangoes are a high source of magnesium, potassium, and vitamin C, in-fact they contain over 20 different minerals and vitamins and are regarded by many as a superfood.

Health Benefits Of Pineapple

Pineapple is high in antioxidants, vitamin b’s, and c, manganese, and bromelain which have anti-inflammatory properties and can aid digestion, and is antitumorigenic, one of the reasons its consumption is recommended as an aid to help reduce symptoms of breast cancer.

I hope you enjoyed our clean-eating recipe options for ice cream.

Increase The Nutritional Benefits of This Dairy Free Ice Cream

To add a little nutritional boost to these dairy free deserts try adding some high quality nut proteins such as Almonds, Brazil Nuts, Hazelnuts, or Pistachios.

 

Carrot Pear Juice Recipe

The World Of Health Juice Recipes, healthy eating, Healthy Recipes, nutrition, Recipes, vitamins , , , , , , 1 Comment
Carrot Pear Juice Recipe To Soothe Nervous System

Calming Carrot Pear Juice Recipe

Try this  Calming Carrot Pear Juice Recipe ( Calming Carrot Smoothie Recipe) to help soothe your nervous system and reduce inflammation. A great healthy juice recipe if you suffer from fibromyalgia, arthritis, osteoporosis, anxiety, or stress.
This gingered pear juice recipe can help you feel calmer and balanced with its alkalizing effect on the blood and body and its soothing effect on the nervous system. It can also help restore electrolytes and contains properties that are known to reduce the severity of migraines.

Calming Carrot Pear Juice Recipe

 

Time: 10 minutes to prepare Servings: 2 glasses

Recipe Ingredients

3 large carrots
1 pear
3 stalks celery
2 broccoli florets
1 small cucumber
1-inch knob ginger
½ teaspoon of grounded ginseng (optional see below)
½ a lemon juice

 

Carrot Pear Juice Recipe for calming the nervous system

Calming Carrot Juice Recipe Instructions

Wash and brush your fruits and vegetables well and pat dry.

Chop the carrots and discard the tops if desired. ( Note the carrot tops, leaves are edible but they don’t taste too nice!)

Chop the pear, celery, broccoli, ginger, and cucumber so they can comfortably fit
in your juicer.

Add the chopped fruit and vegetable pieces pear, celery, ginger, cucumber, and then broccoli into the juicer chute ensuring you don’t put too many pieces into the chute at one time.

Collect the juice in a glass or mason jar.

Add the ginseng, lemon juice, and stir well.

Serve this healthy Pear Juice Recipe and enjoy chilled!

 

Nutritional Facts For Carrot Pear Juice Recipe

Calories 111 | Carbs 30g | Fat 0 g | Protein 1g

 

The Nutritional Properties of this Carrot Pear Juice Recipe

Carrots are a natural source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.

Carrots are known to have a lot of health benefits, particularly their reputation for supporting our eyes.  Carotene antioxidants are well-associated with helping to lower the chances of cancer.

Pears are packed with a soluble fiber called pectin which is known to help give a feeling of fullness, support good gut health, and good bacteria.

Pears have natural sources of antioxidants, copper, vitamin c, and vitamin k. Copper when combined with Iron supports the body to produce red blood cells, this helps nourish the immune and nervous system.

Celery has an alkalising effect on the blood and body, packed with vital antioxidants that help prevent blood vessels, organs and cells from oxidative stress and harm.

Celery  contains pectin-based polysaccharides such as apiuman and trace elements such as calcium, iron, potassium, sodium,

Celery and celery seeds are well-reputed to be beneficial in reducing inflammatory conditions such as arthritis, fibromyalgia, osteoporosis.

Broccoli is a good source of Vitamin A, B, C, E, K which includes folic acid. As well as calcium, iron, magnesium, and selenium. Magnesium is a vital component in the functions of many parts of the body.

Lack of magnesium can lead to a variety of unwanted nervous disorders, cardiac and neuromuscular issues. For more information on magnesium deficiency click here.

Other health benefits of Broccoli it’s a good source of protein and fibre, it is said to help build strong bones, can help reduce the risk of cancer, good for eye health.

Cucumber is rich in electrolytes, contains micronutrients and antioxidants helps prevent dehydration. It helps encourage a feeling of fullness, being a low dense energy food it can be extremely helpful in weight loss.

Cucumber contains minerals such as copper,  magnesium, phosphorus, and potassium, vitamins B, C, and K.

Ginger is a well-known anti-inflammatory its is high in gingerol, it also has antioxidant properties. It is reputed to restrain the growth of certain types of bacteria.

Ginger can help with nausea especially morning sickness, can help reduce blood sugar.

Ginger is widely used in ayurvedic medicine for a variety of health issues.

Ginseng; there are two main different types of ginseng: Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) both types have a variety of different properties.

For this recipe, we would recommend the american ginseng as it is less stimulating. Panax quinquefolius can help support brain function, reduce blood sugar, improve immune system and energy levels.

 

So if you are looking for a juice recipe that supports your nervous system, boosts your energy levels and immune system whilst giving you a variety of electrolytes, vitamins, minerals, and micronutrients our Super Apple Pear Juice Recipe is perfect for you.

 

Other Healthy Juice Recipes

Winter Super Juice Recipes

 

Would you love to improve your health, mind, body, and life?

Learn about the 5 Pillars of Holistic Health that support a more happier and healthier wellbeing CLICK HERE

 

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Winter Super Juice Recipe – Immune Boosting Superjuice

The World Of Health health, healthy eating, Healthy Recipes, nutrition, Recipes , , , 13 Comments
Winter Super Juice Recipe For A Healthy Immune System

Check out our Winter Super Juice Recipe

Our Winter Sunshine Super Juice Recipe is a great energy and immune-boosting buster. This healthy juice is packed full of many vital nutrients and vitamins that can support you through the winter months.

An easy to make healthy super juice for the whole family that can be used to help reduce the risk of colds and flu. Packed with antioxidants, anti-inflammatory and detoxing properties.

 

Winter Sunshine Super Juice Recipe Ingredients

 

1 Large Organic Carrots ( approx. 146gm)**

1-2 Organic Apples** ( depending on how sweet you like your juice)

½ Inch of Ginger

1 Organic Orange**

1/2 inch of Lemon** without the rind

Optional; Pinch Of Nutmeg & Cinnamon to suit taste.

** Organic is always best when possible to reduce risk of toxins and pesticides. But if not organic, we suggest you make sure you clean your vegetables well.

The most simple and effective ways to do this is this;  clean your fruit and vegetables before putting them into your fridge or fruit bowl. You can clean fruits and vegetables in a variety of ways. You can add one portion of white vinegar to 10 parts of water. Or just buy a fruit and vegetable cleaning product such as veggi wash, but note these products can be expensive.

Winter Super Juice Recipe -Boost Your Immune System Juice Recipe

 

Health Benefits Of Winter Sunshine Super Juice

So what are the potential health benefits of this Winter Super Juice? Well, let’s look more closely at the individual ingredients of this healthy juice.

Carrots, we often undervalue the nutritional benefits in a carrot. Butcarrots contain vitamins A, C and K, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc and folate. As we know contains a diet high in beta-carotene is great for our eyes, especially night time vision. But beta-carotene has also been shown in a lot of research to have anti-cancer effects especially with the additional high levels of anti-oxidants. Carrots are also extremely hydrating eyesight, nourishes, and hydrates skin, 

Apples are supposed to keep the doctor away and like carrots are supposed to help support the eyes, particularly reduce the risk of cataracts and macular degeneration. Some of the main nutrients in an apple include vitamins A , C,  potassium, calcium and flavonoids. Apples also have both soluble fiber known as pectin and insoluble fiber which supports digestion. Pectin is also known to help reduce many forms of heart disease. It does this by helping stop cholesterol and plaque building up on the lining of blood vessels.

Oranges, we know a healthy intake of vitamin C is linked to a healthy immune system but did you know it is also linked to a reduced risk of colon cancer? Oranges contain vitamin C, vitamin B-6, calcium, potassium, thiamine, niacin, riboflavin, folate and pantothenic acid and even protein. As well as copper, phosphorus, magnesium, manganese and selenium. The fact oranges contain magnesium, and rich in Vitamins B6 make apples useful aid at helping maintain blood pressure levels. Oranges like apples also have soluble and insoluble fibre. 

 

Health Benefits Of Cinnamon, Ginger And Nutmeg

Ginger has been used for many thousands of years as not just a spice but a natural medicine especially in Ayurvedic Medicine. As an anti-nausea remedy ginger is used during pregnancy it also known to help reduce menstrual pain.

Ginger is widely used for centuries as a natural remedy for colds and flu. But ginger is also a natural anti-inflammatory, anti-oxidant and anti-apoptotic. Having been shown to demonstrate a protective function against natural, chemical, and radiation-induced toxicities.

Cinnamon is a warming spice that is widely used in the food industry and pharmacy industry for its various therapeutic properties which include “been reported to possess astringent, warming stimulant, carminative, blood purifier, digestive, antiseptic, antifungal, antiviral, antibacterial, antioxidant, anti-inflammatory and immunomodulatory properties and also help to reduce cholesterol and blood sugar levels. “

Nutmeg is another useful spice that also has anti-inflammatory properties well known to encourage better sleep a well-known natural remedy for insomnia. It is also has been suggested that it may be a useful aid in the healing of stomach ulcers.

Just some of the reasons we have included and recommended these spices for our Winter Super Juice Recipe.

 

This healthy winter super juice recipe was created by The World of Health’s very own Juice therapist, Healer and Wellness Coach – David Rabone.

David Rabone is a highly experienced healer, therapist, and coach who has been studying health and spirituality over the last 25 years. David who is based in Scotland, UK. Is a qualified pharmacist, has trained with many top healers and coaches around the world. 

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Boost Your Energy and Immune System with our Winter Super Juice Recipe






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