Italian Baked Quinoa with Fresh Tomato Topping

  • 1 tablespoon extra virgin olive oil
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 1 lb ground beef or vegan beef substitute (I like Beyond Meat)
  • 2 – 24 ounce jars tomato sauce
  • 14.5 ounces fire roasted tomatoes
  • ¼ cup red wine vinegar
  • 1 tablespoon Italian seasoning
  • 1 teaspoon garlic powder
  • ½ teaspoon crushed red pepper
  • 1 teaspoon sea salt
  • 12 ounces mozzarella, shredded or Daiya shreds
  • 6 cups cooked quinoa
  • 12 ounces provolone cheese, sliced or Daiya mozzarella shreds
  • Fresh Tomato Topping
  • 2 cups grape tomatoes, halved
  • ¼ cup fresh basil, chopped
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  1. Preheat oven to 350 degrees. Spray a 13 x 9 baking dish with non-stick cooking spray. Set aside.
  2. Heat oil in a large skillet over medium high heat. Add onion and pepper and cook for 8 minutes. Add ground beef or beef substitute and cook until browned, about 5 minutes. Drain if necessary. Add tomato sauce, tomatoes, vinegar, Italian seasoning, garlic powder, crushed red pepper and salt. Reduce heat to medium low and cook for 15 minutes.
  3. Place mozzarella and quinoa in a large bowl and toss with sauce. Transfer to prepared dish and top with provolone.
  4. Bake for 25 minutes, until bubbly. Let stand for 10 minutes and then top with Fresh Tomato Topping.
  5. Meanwhile, To make the Fresh Tomato Topping, combine tomatoes, basil, vinegar, olive oil, garlic, sea salt and ground black pepper and allow to sit at room temperature for 30 minutes.
Servings 12, Calories 466, Fat 21.6g, Carbohydrates 35.1g, Protein 33.4g, Cholesterol 68mg, Sodium 1196mg, Potassium 475mg, Fiber 6.1g, Sugars 10.6g, WW Pts 12

What are the Spirulina Benefits That Makes it a Great Supplement?

Spirulina as A Supplement

Spirulina is a great product that people can use to improve their overall health. There are many health benefits offered by this product. Because of that reason, many people consider spirulina as a supplement. Spirulina can help people prevent some serious health problems, such as allergies, diabetes, oral cancer, and obesity. Many doctors recommend the consumption of this product. There is no side effect that can be caused by the consumption of this product.

Spirulina contains many essential nutrients for human body. These nutrients are required by our body to growspirulina benefits properly. It has some important nutrients, such as B complex vitamins, vitamin E, and also beta-carotene. These vitamins are good for improving our overall health. This product also contains high amount of protein. Therefore, it is considered as one of the best protein sources for many people. It also contains some other nutrients, such as minerals, cholorphyll, and also antioxidants. These active ingredients are good to improve the overall human health.

Spirulina supplement is actually one of the richest and most complete food source present in the world. It has over a 100 types of nutrients, more than any other type of grain, plant, or herb. The product is widely used as a food supplement to boost ones energy, maintain health, and reduce weight among other uses.

The supplement actually contains about 60% of protein, 12-13% of vital minerals such as Magnesium, Calcium, Potassium, Iron, Zinc, and Phosphorous as well as a complete group of vitamin B. It’s also rich in several anti-oxidants, which protect body cells. In fact it is the only source of the antioxidant phycocyanin.


Spirulina is green in nature, and hence it contains a significant amount of phycocyanin and chlorophyll, the latter absorbs energy from the sun to manufacture carbohtdrates which boosts your energy.

Some people due to various inevitable medical issues have been forced to become vegetarians, lack of animal meat in their body several amino acids unavailable for the normal metabolic processes of the body. To counter this, these individuals can take spirulina to fill these gaps as it is very rich in them.

Though spirulina can not instantly reduce ones weight, it comprises the necessary nutrients for our bodies that are quickly assimilated. It also contains a compound known as gamma linolenic acid; it is present in human breast milk and helps to enhance healthy baby development. Spirulina can also benefit individuals who suffer from both malnutrition and poor nutrition due to its high level of nutrients as well as ease of assimilation properties and helps our systems to absorb nutrients from the foods we take.

The Spirulina Benefits

Nature is considered as the basic source of every human need. While there are already beneficial microorganisms living inside a human’s body, there are still lots of microorganisms need by humans that can be found in nature.face-anti-aging

Some of these microorganisms have already been used back then because of the benefits that these microorganisms contains. Spirulina is one of the microorganisms that hold very essential substances that are beneficial to human’s health. That is why various supplements have already been formulated out of it.

Spirulina is a type of algae specifically a water plant that has been considered as a rich source of food. For a long time now, spirulina has been used as a dietary supplement. One of the Spirulina Benefits is that it is am excellent source of vegetable protein. The level of protein that spirulina contains is said to be higher than the ones found in beef and fish. It also provides a lot of multivitamins such as Vitamin B12 as well as minerals such as Sodium, Potassium, magnesium, iron and phosphorus.

Spirulin benefits also contain beta-carotene that helps in protecting the cells and gamma-Linolein acid. Gamma-Linolein acid is considered to be beneficial because of its ability to reduce cholesterol and prevent any heart ailments.

Spirulina is a powerful antioxidant and due to that, many people are able to lose weight easily. One of the most vital spirulina benefits, which were proven by research, is that it can aid in fighting cancer and any viral illnesses. It is also proven to enhance a person’s immune system. It was also proven that spirulina  helps in increasing the libido level of individuals.

As mentioned, spirulina benefits are not a new knowledge from the human race anymore because as it was said, spirulina supplements have already been long used even before. Due to that, individuals already know its capability and what it can offer to them.

Aside from the mentioned spirulina benefits, this supplement is also proven to protect the person against various kinds of infections such as AIDS and influenza. It also contains lots of amino acids, which is considered to be one of the most helpful substances that can help in preventing different kinds of heart diseases.

By taking spirulina, you will be assured that you will get a total health benefit because it does not only help in preventing heart diseases but also prevent depression and diabetes.

Another benefit of spirulina is that, like green tea, it is also one of the most natural anti-aging products that can be found in the market. For those people who have a problem with their metabolism, you can just take spirulina and your metabolism will be improved. Spirulina also have the capability to strengthen your teeth and your bones as well as improve you eyesight. Once you have taken spirulina, you will be assured that you will get a total health benefit.

There are several spirulina benefits that individuals can experience by taking supplements that are made from these algae. However, it is important that they consult their doctors first before taking any supplements. This is to make sure that it will not have negative effects on their health.


Spirulina – The Miraculous Super Food

Are you looking for a natural remedy that will nourish your body providing it with a variety of protein that you need on your everyday life? Spirulina powder is the answer you are looking for, this miracle plant that is finally becoming popular thanks to the understanding of the various benefits derived from its consumption is considered by some as a miraculous plant. Cultivated worldwide it will improve the quality of your life by strengthening your immune system and can easily be consumed under the form of powder.

Spirulina powder carries in fact several benefits that can make a real difference in your life. For instance candida overgrowth can be kept under control thanks to the support provided in the growth of a healthier bacterial flora in your gut. Moreover the usage of spirulina powder will allow you to alleviate the annoying symptoms of allergies such as the recurring sneezing associated to allergic reactions to pollen, mold and others. Additionally, if just like many other Americans you are affected by hypertension also known as high blood pressure you should be closely monitoring it if you want to avoid the risks of heart attack.

One way to keep it under control and lower the risks is to use spirulina powder in combination with adequate exercise and stress reduction. Hypertension is not the only thing you can reduce thanks to spirulina, it has in fact been proved that using it can also help you reduce your level of cholesterol, providing better results than the usage of placebo .Cancer, which is rightfully feared by many is the number one killer in America for the under 70 years old, so arm yourself against it and boost your level of natural vitamin D combining it.

 spirulina powder as it has been demonstrated that it can inhibit the growth of cells causing breast cancer which represents a significant threat to many women particularly in their 40/50 years old. Another increasingly significant benefit to using spirulina powder is present if you are vegetarian, as it will allow you to add to your diet vital amino acids and other minerals that will be easily assimilated by your body.

 As we have seen spirulina powder comes with many benefits that will allow you to improve the quality of your life, from sneezing because of allergies to reducing the mortality caused by hypertension. So time to help your body and start using this miraculous plant.


The Many Benefits Spirulina Has To Offer for your body

Even though many people consider spirulina as an herb, in reality it is a blue-green algae that’s classified as a bacteria that only grows in the pristine fresh waters of ponds, springs and lakes. Unlike most bacteria though, spirulina is classified as a beneficial bacteria, due to the abundance of health benefits that it has to offer.

Improves Eye Health
Many health experts will tell you that if you’re looking to improve your eye health, carrots are an ideal food source that you can utilize due to the fact that it contains vitamin A. Spirulina in particular, can also help to improve your eye health as well, due to the fact that it contains ten times more vitamin A than carrots contains on a gram per gram level.

Reduces Inflammation And Promote Cell Growth
Gamma Linolenic Acid (GLA), is a fatty substance which can be found in a variety of plant seed oils. Due to the fact that the body uses GLA to convert it into various compounds that help to reduce inflammation and promote cell growth, it is commonly used an effective natural treatment for individuals that have rheumatoid arthritis, high cholesterol, chronic fatigue, depression and diabetic nerve pain. One of the most unique aspects of spirulina is that it is listed as one of the number source of Gamma linolenic acid.

Helps To Cleanse The Body Of Toxins
Spirulina has a very high concentration of chlorophyll due to the fact that it is essentially an algae. Many people are aware of the fact that plants use Chlorophyll in order for them to turn light into food. However, not many people are aware of the many benefits that chlorophyll has to offer to the human body. Chlorophyll has been statistically proven to help to eradicate bad breath, relieve constipation and is also classified as being one of the most potent detoxifying agents. And due to the fact that it binds to radioactive isotopes, many cancer patients use it to reduce the negative sides effects that occur as a result of radioactive therapy.

The benefits of spirulina aren’t just limited to improving eye health, treating a host of diseases and providing an excellent source of chlorophyll alone, some of the other benefits that spirulina has to offer, that are worth noting are:
* On a gram per gram level, it contains 26 times more calcium than milk.
* Has 400% more antioxidants than blueberries.
* Can help to alleviate allergies.
* It’s an excellent source of theanine, riboflavin and vitamins C, D and E.
* Has more protein than beef, on a gram per gram level.

11 Proven Health Benefits of Garlic

Female Doctor Holding Garlic“Let food be thy medicine, and medicine be thy food.”

Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.

He actually used to prescribe garlic to treat a variety of medical conditions.

Well… modern science has recently confirmed many of these beneficial health effects.

Here are 11 health benefits of garlic that are supported by human research studies.

1. Garlic Contains a Compound Called Allicin, Which Has Potent Medicinal Properties

Garlic is a plant in the Allium (onion) family.

It is closely related to onions, shallots and leeks.

It grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

However, throughout ancient history, the main use of garlic was for its health and medicinal properties .

Its use was well documented by all the major civilizations… including the Egyptians, Babylonians, Greeks, Romans and the Chinese.

This is what garlic looks like:

Garlic Bulbs and Cloves

The entire “head” is called a garlic bulb, while each segment is called a clove. There are about 10-20 cloves in a single bulb, give or take.

We now know that most of the health effects are caused by one of the sulfur compounds formed when a garlic clove is chopped, crushed or chewed.

This compound is known as allicin, and is also responsible for the distinct garlic smell.

Allicin enters the body from the digestive tract and travels all over the body, where it exerts its potent biological effects (which we’ll get to in a bit).

Bottom Line: Garlic is a plant in the onion family, grown for its cooking properties and health effects. It is high in a sulfur compound called Allicin, which is believed to bring most of the health benefits.

2. Garlic Is Highly Nutritious, But Has Very Few Calories

Blonde With Onions, Garlic and Pepperoni

Calorie for calorie, garlic is incredibly nutritious.

A 1 ounce (28 grams) serving of garlic contains

  • Manganese: 23% of the RDA.
  • Vitamin B6: 17% of the RDA.
  • Vitamin C: 15% of the RDA.
  • Selenium: 6% of the RDA.
  • Fiber: 1 gram.
  • Decent amounts of Calcium, Copper, Potassium, Phosphorus, Iron and Vitamin B1.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need.

This is coming with 42 calories, with 1.8 grams of protein and 9 grams of carbs.

Bottom Line: Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients.

3. Garlic Can Combat Sickness, Including the Common Cold


Garlic supplementation is known to boost the function of the immune system.

One large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with placebo.

The average length of cold symptoms was also reduced by 70%, from 5 days in placebo to just 1.5 days in the garlic group.

Another study found that a high dose of garlic extract (2.56 grams per day) can reduce the number of days sick with cold or flu by 61%.

If you often get colds, then adding garlic to your diet could be incredibly helpful.

Bottom Line: Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flu and common cold.

4. The Active Compounds in Garlic Can Reduce Blood Pressure

Elderly Woman Choosing Between Pills and Garlic

Cardiovascular diseases like heart attacks and strokes are the world’s biggest killers.

High blood pressure, or hypertension, is one of the most important drivers of these diseases.

Human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure .

In one study, aged garlic extract at doses of 600-1,500 mg was just as effective as the drug Atenolol at reducing blood pressure over a 24 week period .

Supplement doses must be fairly high to have these desired effects. The amount of allicin needed is equivalent to about four cloves of garlic per day.

Bottom Line: High doses of garlic appear to improve blood pressure of those with known high blood pressure (hypertension). In some instances, supplementation can be as effective as regular medications.

5. Garlic Improves Cholesterol Levels, Which May Lower The Risk of Heart Disease

Heart and Stethoscope

Garlic can lower Total and LDL cholesterol.

For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15% .

Looking at LDL (the “bad”) and HDL (the “good”) cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL .

Garlic does not appear to lower triglyceride levels, another known risk factor for heart disease.

Bottom Line: Garlic supplementation seems to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

6. Garlic Contains Antioxidants That May Help Prevent Alzheimer’s Disease and Dementia

Garlic on Blue Wooden Board

Oxidative damage from free radicals contributes to the ageing process.

Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage  .

High doses of garlic supplementation have been shown to increase antioxidant enzymes in humans as well as significantly reduce oxidative stress in those with high blood pressure.

The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may help prevent common brain diseases like Alzheimer’s disease and dementia .

Bottom Line: Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer’s disease and dementia.

7. Garlic May Help You Live Longer

Purple Garlic

Effects on longevity are basically impossible to prove in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.

Bottom Line: Garlic has known beneficial effects on common causes of chronic disease, so it makes perfect sense that it could help you live longer.

8. Athletic Performance Can be Improved With Garlic Supplementation


Garlic was one of the earliest “performance enhancing” substances.

It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of labourers.

Most notably, it was administered to Olympic athletes in ancient Greece.

Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.

Subjects with heart disease that took garlic oil for 6 weeks had a reduction in peak heart rate of 12% and improved their exercise capacity.

However, a study on nine competitive cyclists found no performance benefits.

Other studies suggest that exercise-induced fatigue may be reduced with garlic.

Bottom Line: Garlic can improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.

9. Eating Garlic Can Help Detoxify Heavy Metals in the Body

Garlic With Parsley Leaves

At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

A four week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure.

Three doses of garlic each day even outperformed the drug D-penicillamine in symptom reduction.

Bottom Line: Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.

10. Garlic May Improve Bone Health

Garlic Bulbs

No human trials have measured the effects of garlic on bone loss.

However, rodent studies have shown that it can minimise bone loss by increasing estrogen in females.

One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency .

This suggests that this garlic may have beneficial effects on bone health in women.

Foods like garlic and onions have also been shown to have beneficial effects on osteoarthritis .

Bottom Line: Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

11. Garlic Is Easy to Include In Your Diet and Tastes Absolutely Delicious

Housewife Cooking

The last one is not a health benefit, but still important.

It is the fact that it is very easy (and delicious) to include garlic in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

The minimum effective dose for therapeutic effects is one clove eaten with meals, two or three times a day.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood thinning medications, then talk to your doctor before increasing your garlic consumption.

The active compound allicin only forms when garlic is crushed or cleaved when it is raw. If you cook it before crushing it, then it won’t have the same health effects.

Therefore, the best way to consume garlic is raw, or to crush and cut it and leave it out for a while before you add it to your recipes.

My favorite way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix with extra virgin olive oil and a bit of salt. This a healthy and super satisfying dressing.

12. Anything Else?

For thousands of years, garlic was believed to have medicinal properties. We now have the science to confirm it.

Natural remedies for fighting cold and flu

The only way to prevent colds and flu is to strengthen your immune system against the viruses that are getting stronger every year. Here are the lists of top fruits and vegetables that you can add to your diet on a daily basis to avoid getting sick:

Raw organic Fruits and vegetables are filled with vitamins and micronutrients:


When you consume fruits and vegetables uncooked and in their raw form, you are consuming tremendous amount of real nutrients, enzymes, antioxidants and micronutrients. Heat often kills and destroys most of the valuable nutrition in our food so it’s important to add at least 50% to 75% raw organic fruits and vegetables to your diet. Cooked foods have minerals and not much vitamins and excessive amount of minerals (like calcium and iron) is known to cause many health problems and chronic conditions. Add more of fruits and vegetables high in vitamin C like kale, mango, broccoli, berries (blueberries, raspberries, cranberries and strawberries), limes, lemons, pine apples, papaya, apples and oranges to your diet.

Supplements including colloidal sliver and coenzyme Q10:

Coenzyme Q10 supplements are filled with powerful antioxidants that can help to boost your immune system. And colloidal silver is regarded for its support the natural defense system of the body by attacking and killing more than 500 microbial.

Herbs such as green/herbal tea, olive leaf extract, St. John’s Wort, licorice, garlic, elderberry, ginger, and Echinacea:

Herbs are known to be a great source of antioxidants and micronutrients with powerful medicinal and healing properties.

Green/Herbal tea: Powerful source of antioxidant that can fight infections and viruses.

Olive leaf: Olive leaf is a great anti-inflammatory, antifungal and antibacterial and can boost the immune system.

St. John’s Wort: It’s known to fight against depression, influenza and HIV.

Licorice: Licorice root has powerful anti-inflammatory properties and is known to fight against chronic fatigue, depression, cold, flues, coughs, viral infections, fungal infections and liver problems.

Garlic: Garlic is known for its anti-viral, anti-fungal, and antibacterial properties. Click here to find out how to unlock the benefits of garlic.

Elderberry: Elderberry or liquid extract was first used by Native Americans to treat infections. Elderberry capsules are known to prevent and shorten the duration of colds and flues.

Echinacea: Echinacea liquid extract is known to improve the immune system and treat infections.

Ginger: Ginger has strong anti-bacteria and anti-viral properties and can fight common cold and flu.

Home-made soup is also an effective remedy to fight against cold and flu:


I personally try to add turnip to my diet, especially during cold and flu season. This vegetable is a very powerful source of flavonoids, antioxidants and vitamin C that can effectively fight against ear infections, sore throat and cold. The beta carotene in turnip is converted to vitamin A by the body and the potent antioxidants help to neutralize thousands of free radicals that attack our living cells on a daily basis.

You can add turnip on its raw form to your daily green juices however I believe turnips are much more effective to fight colds and flu when they are cooked (not overly cooked/heated). In fact, heat most of the times destroys the valuable nutrients; however slight heat can release some of the hidden nutrients in vegetables like broccoli and tomato.

Have a great day flu free.