REAL FOOD MONDAY ~ Sauteed Green Beans with Balsamic Vinegar

What makes this delicious is the sweet, deep flavor of the balsamic vinegar.  It mingles with the oil for a nutty flavor. You can use olive ( the real stuff) or canola oil, in its place. This recipe shows how wonderful vinaigrette is on hot veggies... it sizzles and dances in the pan, thickening and soaking into the veggies, flavoring every bite.

This dish is a perfect side for any occasion. I love it chilled for a simple and delicious lunch.
                                          

SAUTEED GREENBEANS with BALSAMIC VINEGAR

Ingredients

• 1 teaspoon olive oil
• 1 pound green beans, trimmed
• 1 pint cherry tomato, halved
• 1/4 cup fresh parsley, minced

 Vinaigrette

• 3 tablespoons balsamic vinegar
• 6 tablespoons walnut oil
• 1/4 teaspoon salt
• 2 tablespoons minced shallot
• Cracked black pepper

Preparation

1. In a jar or cruet, combine the vinegar, oil, salt, shallot and brown sugar, and shake well to combine.
2. In a large skillet, heat the teaspoon of oil over high heat. When hot, add the beans and tomatoes and stir constantly until the beans are tender, slightly shriveled and browned, and tomatoes are soft. Add 4 tablespoons of dressing to the pan and toss over the heat for just a couple of minutes to thicken and coat.
3. Toss with parsley. Serve warm or chill and serve as a salad.
4. Refrigerate the remaining 1/4 cup dressing for later use on veggies or other salads of your choice

   

 

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REAL FOOD MONDAY ~ DINNER IN A BOWL

                                                           

 

I was thrilled when I came across this recipe from How Sweet Eats. Simple, healthy, delicious, filling and versatile (omit the chicken for a veggie version), this Honey Chipotle Chicken Lime Bowl recipe is PERFECT.  Don't be intimidated by the ingredient list. It is easy to make and a great way to remind you of warmer days and lighter eating.

HONEY CHIPOTLE CHICKEN LIME BOWL
Serves 2 to 4
 1 pound organic boneless, skinless chicken breasts
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup olive oil
3 tablespoons adobo sauce, from a can of chipotles in adobo
2 tablespoons raw honey
1 tablespoon dijon mustard
1 tablespoon honey mustard
2 tablespoons chopped fresh cilantro
4 garlic cloves, minced

salad
6 cups spring greens
1/2 pint cherry tomatoes, halved
1/4 cup torn fresh cilantro
4 green onions, sliced
1 avocado, sliced
1 lime, juiced
1 tablespoon olive oil
1/2 tablespoon raw honey
lime quinoa
1/2 cup uncooked quinoa, rinsed
1 cup low-sodium chicken or vegetable stock, or even water
1 tablespoon coconut oil
1 lime, juiced and zest freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper

Directions:

Add the chicken breasts to a baking dish or ziplock bag and season with salt and pepper. In a bowl, whisk together the olive oil, adobo, honey, mustards, cilantro and garlic. Pour the marinade over the chicken, covering it evenly. Place it in the fridge and marinate for at least 2 hours, or even overnight (overnight works for me!)
When you're ready to make the meal, heat a large nonstick skillet over medium-high heat. Add a tiny bit of olive oil and add the chicken, then cover the skillet and cook until the chicken is deeply browned on both sides and cooked in the center, about 6 minutes per side.
To make the salads, add the greens in a large bowl and toss them with a sprinkle of salt and pepper. Add the chicken on top along with the quinoa, the tomatoes, cilantro, green onions and avocado. Drizzle the bowl with the lime juice, olive oil and honey. Serve!
lime quinoa
Add the quinoa and stock (or water) to a saucepan over high heat and bring it to a boil. Once boiling, reduce the heat to low and cover the pot. Cook for about 15 minutes, or until all the liquid is absorbed. Stir in the coconut oil (you can swap butter), lime juice, zest, salt and pepper.

                                     

recipe and images from ~ How Sweet Eats

 

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Real Food Monday ~ Skillet Rosemay Lemon Chicken

                                              

One of my favorite culinary and medicinal herbs is Rosemary. Rosemary is deeply aromatic with a pine like scent and slight floral undertones. It is delicious to use with roasted meats, root vegetables and herbal vinegars.

On a medicinal note Rosemary is rich source of anti-oxidants and is high in anti-inflammatory compounds. Traditionally Rosemary has been used for improving digestion, ease headaches and enhance memory and concentration. Recent studies have show that it may significantly help prevent brain aging.

Todays Real Food Recipe incorporates the goodness of Rosemary into a one pot dish that is simple, delicious and even with organic meat cheap to make! 


                      

SKILLET ROSEMARY LEMON CHICKEN

• 3/4 pound small red-skinned potatoes, halved, or quartered if large
• Kosher salt
• 2 sprigs fresh rosemary, plus 1 1/2 tablespoons leaves
• 3 cloves garlic, smashed
• Pinch of red pepper flakes
• Juice of 2 lemons (cut in 1/2 and save the halvs)
• 2 tablespoons extra-virgin olive oil
• 4-6 skin-on, bone-in organic chicken thighs (6 to 8 ounces each)
• 10 ounces mushrooms, halved

Directions

Preheat the oven to 450. Cover the potatoes with cold water in a saucepan and salt the water. Bring to a boil over medium-high heat and cook until tender, about 8 minutes; drain and set aside.

Pile the rosemary leaves, garlic, 2 teaspoons salt and the red pepper flakes on a cutting board, then mince and mash into a paste using a large knife. Transfer the paste to a bowl. Stir in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat.

Heat a large cast-iron skillet over medium-high heat. Add the chicken, skin-side down, cover and cook until the skin browns, about 5 minutes. Remove chicken from pan; add the mushrooms and potatoes to the skillet, place chicken over mushrooms and potatoes and drizzle with any marinade remaining in the bowl and the juice of the remaining lemon.

Add the rosemary sprigs and the squeezed lemon halves to the skillet; transfer to the oven and roast, uncovered, until the chicken is cooked through and the skin is crisp, 20 to 25 minutes. ENJOY!

Recipe & Image from Sadie + Stella blog

Vegan Monday ~ Warm Spring Salad

VEGAN MONDAY ~

Welcome to Vegan Mondays! This is the first Vegan Monday blog and my own spin on the Meatless Monday movement. 

Why did I decide to have a Vegan Monday? It seems I am constantly looking for new, delicious and simple vegan recipes.  I need more vegan dishes that not only will my husband and I enjoy but also our grandkids. We use to eat about 75% raw and vegan, but now that is up to around 90%.  I found our health and energy levels improved with less dairy and meat. Fewer issues with inflammation, better sleep and healthier weight have all come with eating a mainly vegan diet. Don’t get me wrong we eat fish once or twice a week, a little organic dairy and occasionally organic meat. When I say occasionally, I am talking a few times a month.  There are times when I feel a need for an organic bone broth or chicken soup. When that moment arises I listen to my body and partake of what it needs.  

To be honest, if we could afford more organic dairy and meats, we might eat more of it. But on the flip side I truly believe that as an American, we eat too much red meat and too little fruits and veggies.  For us meat is the side dish, not the main course. That brings me back to the need for vegan dishes! So starting today I will be hosting Vegan Mondays which will feature vegan dishes for you and your family to try. ENJOY and remember to eat your veggies.

Today's recipe is a Warm Spring Salad (from Oh She Glows). It is delicious. Because of the addition of Quinoa, the salad has lots of protein. Where I live, my choices for finding many healthy staples are limited and nothing is in bulk. I currently purchase my Quinoa from Amazon (who is an affiliate of mine). The price is good and I can get it in 4 lb bags.

Warm Spring Salad ~

 

 

Ingredients:

•1 cup uncooked quinoa

•1/2 tbsp extra virgin olive oil

•1 leek, sliced into rounds or half moons

•2 garlic cloves, minced

•1 bunch asparagus, ends broken off and chopped into 1-inch pieces

•1 cup diced strawberries (optional)

•3/4 cup fresh or frozen peas

•1 cup fresh parsley, roughly chopped

•2-3 tbsp extra virgin olive oil, to taste

•3 tbsp fresh lemon juice

•1/2 tbsp pure maple syrup (or other sweetener)

•1/4 tsp fine grain sea salt & lots of pepper, to taste

•lemon zest, for garnish

1. Rinse quinoa in a fine mesh strainer and place into a medium pot. Add 1.5 cups vegetable broth (or water) and bring to a low boil. Reduce heat to low-medium, cover with tight-fitting lid, and cook for 15-17 minutes, or until fluffy and all the water is absorbed. Fluff with fork, remove from heat, and let sit covered for 5 minutes.

2. Meanwhile, grab a very large skillet or wok. Sauté the leek and garlic in the oil for about 5 minutes over medium heat. Season generously with salt and pepper. Add in the asparagus and sauté for another 5-10 minutes or until the asparagus is just tender, but still a bit crisp. Stir in the strawberries (optional), peas, and parsley. Heat for a few minutes and then remove from heat.

3. Whisk together the dressing ingredients (olive oil, lemon juice, maple syrup, and 1/4 tsp fine grain sea salt) to taste. Pour dressing onto skillet mixture and stir in the cooked quinoa. Season to taste with salt and pepper & enjoy! This would also be lovely with nuts or seeds sprinkled on top.

This is also delicious served cold ~      Recipe and image from Oh She Glows.

REAL FOOD RECIPES ~ Green Drinks, Smoothies & Vegan Gluten Free Overnight Oatmeal ( these are AMAZING!)

GREEN DRINKS ~ Green Drinks contain important nutrients that nourish and strengthen your immune system. They are high in vitamins, minerals and antioxidants. Antioxidants, which are known to prevent cancer and illness by repairing your cellular structure. Most of these important ingredients are lacking in the standard American diet (SAD). Green drinks provide your body with a nutrient called chlorophyll. The "Dr. Oz Show" explains that fat-soluble chlorophyll, which is found in green drinks, supports your red blood cells and hemoglobin along with enabling your blood to carry more oxygen to your blood. Because of the cleansing action of red blood cells, your heart is able to work more effectively and your blood is able to eliminate toxins. You should make Green Drinks part of your daily, real food, eating plan. Here are 3 delicious Green Drink recipes for you try ~

Spinach Mango Green Drink

Ingredients
½ cup of purified water
2 tablespoons fresh lime juice
2 cups chopped spinach or kale
1 1/2 cups frozen mango
1 cup green grapes

 Directions
1. Put water in blender add the lime juice, greens, mango, and grapes in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

Tropical Green Drink

Ingredients
1/2 cup coconut water or purified water
2 cups chopped spinach or kale
1 cups chopped pineapple 
1 ripe banana, chopped

 Directions
1. Put water in blender add the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water, if needed, to reach the desired consistency.

Grapes of Health Green Drink

Ingredients1 cup seedless green grapes
1 cup packed baby spinach
1/2 cup ice
1/4 cup coconut water or purified water
Directions
1. Put water in blender add the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water, if needed, to reach the desired consistency.

SMOOTHIES ~ Healthy, delicious and filling, these fruit smoothies are a great meal replacement or between meal snack. Here are 3 recipes to get you started. You can get creative and come up with your own smoothie blends.
 

Summer Time Smoothie

Ingredients
1 Banana
1/2 Cup of rasberries
1/2 Cup of blueberries (frozen)
5 strawberries ( frozen strawberries will help for consistency)
Between one and two cups of Almond Milk

Directions
1.Put almond milk in blender. Add remaining ingredients and blend till frothy

Island Delight
Ingredients                                
1 Banana
1/2 Papaya
½ Mango
1 Kiwis
5 strawberries
1/2 Cup pineapple (optional)
One cup of Almond or coconut milk 

Directions
1.Put almond milk in blender. Add remaining ingredients and blend till frothy

Peaches & Cream

Ingredients
1Banana
1 Cup of frozen peaches
1 Cup Almond or Coconut Milk

Directions
1.Put almond milk in blender. Add remaining ingredients and blend till frothy


 VEGAN & GLUTEN FREE OVERNIGHT OATMEAL ~ Want something more filling than a Green Drink or smoothie to start your day. Try these Vegan & Gluten Free Overnight Oatmeal recipes. Some of my favorite things :)

Vegan & Gluten Free Overnight Oatmeal Standard Recipe

Ingredients
1/2 cup Gluten Free Oats ( try Bob's Red Mill)
3/4 cup almond milk, and more if needed
1 teaspoon chia seeds ( can be found at most health food stores
1/4 teaspoon pure vanilla extract
Add any of the following in any combination as much as you want ~ sliced strawberries, blueberries, mango, peach, bananas,

Directions
1. Place first 4 ingredients in a Pint size mason jar.
2. Place lid on and shake well. Add fruit.
3. Stir and refridgerate overnight. You can add a touch of raw honey or agave nectar if you wish. 


Cranberry Coconut Vegan & Gluten Free Overnight Oats

Ingredients
1/2 cup Gluten Free oats
1 teaspoon chia seeds
3/4 cup almond or coconut milk
2 tablespoons dried cranberries
1 table spoon shredded coconut
1 tablespoon raw almonds or walnuts
 fresh fruit
Directions
Mix the first five ingredients in the mason jar. Cover and refrigerate overnight or at least 5 hours. Top with the nuts and fruit in the morning and enjoy!

 

Kale Chips  ~10 Different Ways  

 

Kale is high in calcium, vitamin A, C, K, lutein, and iron. It is also rich in sulfur which helps the body perform many of its functions and reported to help fight cancer. In 1 cup of kale chips, you’ll consume 134 percent of your daily vitamin C needs to support immune function, more than 600 percent of your daily vitamin K requirements for proper blood clotting and 206 percent of your vitamin A needs.

 

With all of its goodness, I love to incorporate Kale into my diet. One of my favoritethings are Kale Chips. You get all the benefits from the kale and the olive oil you use in making the kale chips is a good source of heart-healthy monounsaturated fats. When monounsaturated fats are consumed in place of saturated fats or refined carbohydrates, they can help to lower your LDL -- or “bad” -- cholesterol and raise your HDL -- or “good” -- cholesterol. Olive oil also contains phenolic compounds, a source of antioxidants that researchers believe have protective effects against cardiovascular disease. The olive oil used to make the chips also contains 10 percent of the daily value for vitamin E, a fat-soluble vitamin with antioxidant properties.

  

My whole family loves Kale Chips. I have to double and sometimes triple the batches when my grandchildren are visiting. Here are 10 of our favorite Kale Chip recipes for you to enjoy.

 

 

1. SPICY GARLIC KALE CHIPS

Ingredients

• 6 to 7 oz bunch of kale
• 2 tablespoons extra virgin olive oil
• 1 teaspoons sea salt ( adjust to taste)
• 1 teaspoon chili powder 

Directions:

Preheat oven to 300 degrees.

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated.

 

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

  

2. Sea Salt & Vinegar  

Ingredients

• 6 to 7 oz bunch of kale
• 2 tablespoons extra virgin olive oil
• 1 teaspoon sea salt (adjust to taste)
• 1 tablespoon apple cider vinegar

 Directions:
 Preheat oven to 300 degrees.
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

   
3. Lemon & Ginger
Ingredients

•  6 to 7 oz kale
•  2 tablespoons extra virgin olive oil
• 1 teaspoon sea salt ( adjust to taste)
• 1 teaspoon finely grated lemon zest 
• 1 teaspoon finely grated fresh ginger

Directions:
Pre heat oven to 300.
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

4. Chipote
Ingredients

• 6 to 7 oz kale
• 2 tablespoons extra virgin olive oil
• 1 teaspoon sea salt (adjust to taste)
• ¼ teaspoon black pepper
• 1 teaspoon chipotle

Directions:

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated.

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

5. Soy & Sesame

Ingredients

• 6-7 oz of kale
• 2 tablespoons extra virgin olive oil
• 1 tablespoon soy sauce
• 1 tablespoon sesame seeds

Directions:
Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

  

6. Parmesean Cheese Kale

Ingredients

• 6-7 oz of kale
• 2 tablespoon extra virgin olive oil
• 1/3 cup of finely grated, organic parmesean cheese

Dirctions:

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

 

7. Spice and Smokey Kale Chips

Ingredients

• 6 to 7 oz kale
• 2 tablespoon of extra virgin olive oil
• 1 teaspoon sea salt ( adjust to taste)
• ¼ teaspoon  chili flakes (or to taste)
• ½ teaspoon black pepper
• 1 teaspoon paprika

Directions:

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

8. Lemony Kale Chips

Ingredients

• 6 to 7 oz kale
• 2 tablespoon extra virgin olive oil
• 1 teaspoon sea salt (adjust to taste)
• 2 tablespoon lemon juice

Directions:

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

9. Sesame Salt Kale Chips

Ingredients

• 6 to 7 oz kale
• 2 tablespoon of extra virgin olive oil
• 1 teaspoon sea salt ( adjust to taste)
• 1 tablespoon sesame seeds

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

 

10. Tuscan Kale Chips

Ingredients

• 6 - 7 ozs kale
• 1 tablespoon extra virgin olive oil
• 1 teaspoon sea salt (adjust to taste)

Directions

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

LEMONY ROSEMARY VINAIGRETTE ~

One of my favorite way to get the healing benefits of herbs is through food. Homemade salad dressings are a great way to incorproate herbs in your food. There are so many great recipes for dressings but I keep coming back to this one....so here it is ~ my Lemony Rosemary Vinaigrette recipe. With  all the goodness of lemons, rosemary, garlic and olive oil it is not only declicious but good for you too! Be sure you are purschase PURE Extra Virgin Olive Oil ~ Read your labels

Lemony Rosemary Vinaigrette

2 Sprigs of fresh Rosemary finely chopped (stems removed)
1 teaspoon of Sea Salt
½ Coarse Black Pepper
¼ teaspoon of lemon zest (from the fresh lemons in this recipe)
2 cloves of fresh chopped garlic
1 Cup of Extra Virgin Olive Oil ~ EVO
Juice of 2 fresh lemons (about a ½ a cup)
Place the Rosemary, sea salt, coarse ground pepper, lemon zest and garlic in a medium bowl. Mash together with the back of a spoon to make a paste (you may use a mortar or a food process if you have them). Mix in a little of the small amount of the EVO ~ Enough to make a loose paste. Slowly add the lemon juice ~ mixing as you go. Then drizzle in the EVO, blending a little at a time. After all the lemon juice and EVO are added, gently whisk everything together. Let this set for at least 15 minutes. Can be stored in the refrigerator for up to 2 weeks.

GOOD EATS ~ Tomato and Cucumber Salad

Good health and organic living starts with what you put in your body. Removing processed, pre packaged food is the first step. Then start adding in all the good stuff ~  fresh fruits and veggies, in a rainbow of colors; high quality oils;  and fresh herbs are at the top of my list.

 Right now I am eating about 75% raw. Breakfast and lunch are almost, always raw. Dinner consist of half veggies, one quarter carbs and one quarter protein. This helps cleanse toxins out of your body and supply your cells with pure energy. When you eat like this you just feel lighter and healthier.  Nothing processed or pre packaged allowed ~ just real, whole foods.

Salads are a great way to up your raw veggie intake. I am not talking about more than the iceburg lettuce and tomato salads. Don’t get me wrong, I do enjoy a nice normal salad. But let’s be honest, that can get a little boring.  Some of my favorite salads do not even have lettuce in them!  I love coming up with different ways to play with flavors and textures.

 Try this Fresh Tomato Salad to kick start your health. It is one of our summer time favorites. You don’t have to be eating raw to enjoy great tasting salads. You make this salad; heat up the grill; and let the salad set while your seafood or chicken (organic of course!) is cooking.

To impress place on a big beautiful platter to let all the colors and textures stand out

 

Tomato and Cucumber Salad

 4 large heirloom beefsteak tomatoes, cored and cut into wedges

2 large cucumbers, peeled, halved lengthwise, and cut in 1/4-inch thick slices

1 jar pitted kalamata olives, drained and halved

1 small jar capers, drained

 1 small jar green olives, drained and halved

 1 small red onion, thinly sliced

2 tablespoons fresh basil thinly sliced

3 tablespoons Italian red wine vinegar

1 1/2 teaspoons lemon zest

1 1/4 teaspoons salt

1/4 teaspoon freshly ground black pepper

3/4 cup extra-virgin olive oil

 Directions

 In a large salad bowl place the tomatoes, cucumber slices, olives, red onion, and basil.

In a small non-reactive bowl whisk together the red wine vinegar, lemon zest, salt, and pepper until the salt have dissolved. Add the oil in a thin, steady stream, whisking until completely incorporated. Pour dressing over salad and toss to thoroughly combine. Let salad sit for 10 minutes for flavors to mingle, then serve.

The salad ingredients may be prepared up to several hours in advance and refrigerated, undressed and covered with plastic wrap, until ready to serve. Add dressing and toss to combine just before serving.

HOMEMADE VITAMIN FRUIT WATERS ~ 

Water does a body good. Pure, real water provides great health benefits including:

Overall hydration

Transports nutrients and oxygen into cells

Moisturizes the air in lungs

Helps with metabolism

Protects our vital organ

Helps our organs to absorb nutrients bettee

Regulates body temperature

Detoxifies

Protects and moisturizes our joints

Then we have the commercial "Vitamin Waters" that through smart marketing, gives an illusion of a healthy, hydrating drink. The truth is these are nothing more than sugar water. One of the labels on Glaceau ( the makers of Vitamin Water, Smart Water and Fruit Water)
Tells the story.

Nutrition Facts:Serving Size 8 fl oz; Servings per Container 2.5
Calories 50
Total Fat 0g
Sodium 0mg
Total Carbohydrate 13g
Total Sugar 13g
Protein 0g
Vitamin C 60%; vitamin B3 10%; vitamin B6 10%; vitamin B12 10%; vitamin B5 10%, Zinc 10%
Ingredients:
vapor distilled/deionized water, crystalline fructose, citric acid, vegetable juice (color), natural flavor, ascorbic acid (vitamin C), natural flavor, vitamin E acetate, magnesium lactate (elecrolyte), calcium lactate (electrolyte), zinc picolinate, monopotassium phosphate (electrolyte), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6), cyanocobalamine (B12)

Each bottle is not one serving but 2.3 servings. That means one bottle of Vitamin Water contain 125 calories and 33 grams of sugar. that is more than a 12 oz can of Coke. Yes they use some vitamins but the vitamins do not override the sugar and calorie content. Drinks with sugar in them dehydrate the body.

There is a healthier choice. Make your own Vitamin Fruit Waters. They are simple and delicious. Here are 10 homemade vitamin water recipes. Make the waters up the night before and let set in the refrigerator over night. Most of these are good for 24 to 48 hours. Just choose one that sounds good and give it a try.. It is all about the water intake should drink one a day ( you can do more if you want)





 1)Spa Water ~ Cucumber & Herbs - Mix 10 cups of water, 1 cucumber & 1 lemon, thinly sliced add 1/4 cup fresh finely chopped basil leaf & 1/3 of finely chopped fresh mint leaves.

2)Spring Blitz ~ Berry, Lime & Mint - Mix 10 cups of water, 7 strawberries / 0r Raspberries and one thinly sliced lime add 12 finely chopped fresh mint leaves.

3)Good Digestion: ~Fennel & Citrus - Infuse 3/4 teaspoon of dried crushed fennel in 1 cup of boiling water for 5 minutes. Let set to room temperature. Mix 10 cups of water, the juice of one lemon juice, a small thinly sliced orange, 12 fresh chopped mint leaves and add the infusion of fennel seeds.

4)Antioxidant ~ Blackberry & Sage – Mix 10 cups of water, 1 cup of blackberries that have been slightly crushed and 4 sage leaves.

5) Summer Time ~ Watermelon & Rosemary - Mix 10 cups of water, 1 cup of watermelon cut into cubes add 2 fresh rosemary stems.

6)Tropical Dreams ~ Pineapple & Mint – Mix 10 cups of water, 1 cup of pineapple cut into cubes add 12 finely chopped mint leaves.

7) Apple Delight ~ Apple & Cinnamon – Mix 10 cups of water, 1 cup of apple cut into cubes, whole 2 cinnamon sticks add 1 teaspoon of ground cinnamon

8.)Spicy Ginger ~: Ginger & Green Tea – Make 2 cups of green tea add 1 teaspoon of ginger. Let cool. Mix 10 cups of water with the 2 cups of ginger and green tea, add a 3 inch slice of fresh ginger cut into cube

9) Citrus Sunrise – Citrus Fruit – Mix 10 cups of cold water, 3 Oranges, 2 Lemons, 1 Lime & 1 Ruby Red Grapefruit and 2 Springs of Thyme. ( From a follower !)

10) Immunity ~ Mix 10 cups of cold water Sage, Thyme, Orange & Lemon ~ 3 Oranges, 2 Lemons, 2 sprigs of sage, 2 springs of Thyme.