Vegan, Gluten Free Pizza


10 Benefits of Eating Gluten-free

  1. Better Digestive Health
  2. Increased Energy Levels
  3. Reduced Inflammation
  4. Healthier Diet for a Healthier Life
  5. Better Mood
  6. Improved Cholesterol Levels
  7. Reduced Risk of Heart Disease & Diabetes
  8. Ward off Viruses and Germs
  9. Promotes Healthy Weight-loss
  10. Lower Chance of getting another Auto-immune Disease

Why Go Dairy-Free?

The vegan diet, often known as the “plant strong” diet, is growing in popularity as more people discover its health benefits over an animal-based diet.

Many experts may consider The China Study as a kick-off point for the growing acceptance of the vegan lifestyle. This twenty-year extensive study (referenced as “the most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease” by The New York Times) illustrated some clear connections between health and diet types. When people ate more animal products, there were more occurrences of the types of cancers that are common in the West. Most cancers increased in direct proportion to the quantity of animal products eaten and decreased in correlation to the amount of fruits, vegetables, and beans consumed. In areas that had the lowest animal product consumption, the cancers and heart disease were almost absent.

Vegan diets, packed with essential levels of fiber and complex carbohydrates (not to mention solid levels of folic acid, vitamins C and E, and iron), have less saturated fat and help people maintain lower cholesterol, lower triglyceride levels, lower blood pressure, and can even help to lower fasting blood glucose levels.

Some research states that a vegan diet can lead to increased pancreatic beta-cell function, which lessens the risk for developing type 2 diabetes.

Some medical professionals actually recommend low-fat vegan diets to effectively manage type 2 diabetes through the improvement of glycemia and plasma lipids.

Additional research has linked an animal-free diet to weight loss, lower body mass index (BMI), increased energy, and minimized risk factors for serious diseases such as cardiovascular disease, osteoporosis, and other inflammatory conditions.

The nutrients in your pizza

Tomatoes are the main ingredient in pizza sauce & contain lycopene. Lycopene is a powerful antioxidant & scientific research has found a link between lycopene & lower levels of certain cancers. Lycopene has also been found to be beneficial to the heart & blood vessels, skin, & bones. When tomatoes are cooked, for pizza sauce, the lycopene levels are higher & easier for the body to absorb.

Other vegetable toppings contain nutrients that promote better health.. Onions contain chromium & vitamin C, & can help regulate blood sugar, blood pressure & cholesterol. Bell peppers contain high levels of antioxidants & vitamins C, B6, & A, which help keep cells healthy. These vitamins also support the immune system, metabolism, digestive health & good vision.

Mushrooms contain zinc, riboflavin & potassium, all necessary for many important functions in the body & help keep the central nervous system healthy. Combined, these nutrients go a long way to protect your heart & prevent disease.

gluten free vegan pizza healthy cooking



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Rice Paper Wraps


Depending on what you use in your wraps, you will get the benefits of brown rice, greens, hummus, red peppers, etc. The phytonutrients and anti-oxidant contents of these foods is well documented and you will benefit your whole family while serving something that tastes delicious AND delivers nutrient packed ingredients. Additionally, the wraps are filling but low in calories and high in fiber…WOW!



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The Benefits of Potatoes

In addition to being affordable and easy to store, potatoes are SO good for us! Many people think that they are bad for us…this is because they load them up with butter, sour cream and cheese OR they fry them. This recipe is a really tasty, “good for you” alternative.

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(Fake) Cheesy Potato Rounds


I made this recipe one Sunday morning when I was scrambling for something to serve people coming over for a presentation. I had some fruit, smoothies and mimosas but needed something hot to pull it all together. Luckily, I almost always have potatoes around and they were a huge hit!

In addition to being affordable and easy to store, potatoes are SO good for us! Many people think that they are bad for us…this is because they load them up with butter, sour cream and cheese OR they fry them. This recipe is a really tasty, “good for you” alternative.

In addition:

Potatoes are packed with powerful nutrients and antioxidants—compounds that fight free radicals. The ORAC value (a measure of the total antioxidants in 100 grams of a given food) for a medium baked potato with skin is a healthy 1,680. Compare those with the values for carrots, either cooked (317) or raw (666)!

Bananas are famous for their potassium—a mineral that helps control our blood pressure. But while a banana has 9% of our daily needs, a medium baked potato has more than twice as much—20 %!

Maintaining bone health requires a complex mix of nutrients, but studies show that dietary manganese can help prevent bone loss.

Potatoes are good sources of manganese. A medium potato has 22% of our daily requirement. Potatoes are good sources of Vitamin B6: One baked medium potato with skin contains 47% of our daily needs. B6 is essential for more than 100 enzymatic reactions that, among other roles, are critical in creating red blood cells and certain chemicals in our nervous system.



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The Best Darn Oatmeal You’ve Ever Had! 


  1. Helps control weight: According to a research study published in the October 2009 issue of “Molecular Nutrition & Food Research” a compound in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin. Who knew?!
  2. Reduces blood pressure: One study published in the American Journal of Clinical Nutrition found that a diet which includes plenty of whole-grains (such as oats) is just as effective as taking anti-hypertensive medication to lower blood pressure!
  3. Reduces cholesterol: Have you ever heard of soluble fiber? Well, compared to other grains, oats actually have the highest portion of soluble fiber. Soluble fiber helps your intestinal tract trap substances associated with blood cholesterol.  Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!
  4. Lowers risk of colon cancer: One study, pooled by researchers in Britain and the Netherlands, published evidence that there was a link between people who ate a high fiber diet (mainly from whole grains and cereals like oats) to a lower risk of colorectal cancer. This study also covered nearly 2 million people and specifically found that for every additional 10 grams of fiber in someone’s diet, there is a 10% reduction in their risk of developing colorectal cancer!
  5. Stabilizes blood sugar: What does this mean? We have all experienced a “sugar crash”/ “mid morning slump” after a big meal or sugary breakfast; well, with oatmeal, this doesn’t happen as much. As a result of oatmeal’s high soluble fiber content, its sugar is released more slowly into the blood stream (aka, it has a low glycemic index). It’s important to note that thick cut oats will have more of an effect on stabilizing your blood sugar than instant oats, because they are less processed and thus have more soluble fiber. Another added bonus, is because it takes longer to digest, you will feel full longer!One study in the Journal of Clinical Nutrition mentioned that diet producing a low glycemic response is associated with significantly less insulin resistance and significantly lower prevalence of the metabolic syndrome, risk of type 2 diabetes, and risk of coronary artery disease, than with a diet producing a high glycemic response.
  6. Athletic performance: Oatmeal, is a great carbohydrate and protein source, providing calories and energy for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.
  7. Enhances immune response to disease: Oatmeal has been heavily studied in relation to the immune system’s response to disease and infection. Essentially, because of oatmeal’s unique fiber called beta-glucan, it helps neutrophils travel to the site of an infection more quickly and enhances their ability to eliminate the bacteria they find there.
  8. Helps you sleep: Oats contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you sleep. Furthermore, oatmeal contains many vitamins, including B6, which is a co-factor that also aids in the production of more serotonin in the brain. Try oatmeal for dinner!
  9. Promotes antioxidant activity: Oatmeal is loaded with antioxidants called avenanthramides, which are unique to oats. Antioxidants are important because they protect your cells from free radicals, which are molecules you produce through metabolism and exposure to environmental toxins. Free radicals increase your risk for cancer and heart disease because they are unstable.Avenanthramides antioxidants inhibit inflammation and boost your production of nitric oxide, which prevents hardening of your arteries. A study published in 2010 in “Nutrition and Cancer” showed the avenanthramides in oats decreased the spread of colon cancer cells.



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The Benefits of Oatmeal

Oatmeal is a staple breakfast item for many, but do you know the countless benefits this super grain has? Here are 9 awesome reasons you should keep oatmeal in your diet

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Dukkah, an Egyptian Spice

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