Astaxanthin: Are You Getting Enough of This Antioxidant Powerhouse?

Astaxanthin is a member of the carotenoid family of phytonutrients. It is classified as a xanthophyll, which means "yellow leaves".

Like many carotenoids, it is fat-soluble, however it does not convert to Vitamin A (retinol) in the human body.

Astaxanthin shows antioxidant capacity 10 times stronger than other carotenoids and is a natural internal sunscreen that protects skin from sun damage and discoloration.

It can be found in microalgae, yeast, salmon, trout, krill, shrimp, crayfish and other crustaceans.

HEALING TIP: Because astaxanthin is lipid-soluble, your body will absorb more if you enjoy foods containing astaxanthin with some healthy fat.

Garbanzo Beans for Glucose Control

by Kelley Herring

A study published in the American Journal of Clinical Nutrition studied the effects of chickpeas versus wheat on insulin sensitivity.

The study evaluated 19 healthy middle-aged men and women on three separate days three hours after a meal. At each meal, the participants were given 50 grams of carbohydrate - either from chickpeas, wheat-based foods or white bread.

The study showed that the plasma glucose levels of participants enjoying chickpeas was substantially lower 30 minutes and 1 hour after eating each individual meal compared to the participants in the groups eating the other carbohydrates.

Enjoy low-glycemic chickpeas in recipes like Hummus & Tzatzki Wrap and Chickpea Dal, or try adding chickpeas to your favorite salads, soups or sautes for fiber, protein and blood sugar balance.

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High Blood Sugar = High Colon Cancer Risk

When you metabolize carbohydrates, your body produces insulin. And when the insulin switch is flipped to the “on” position, another compound is made at the same time: C-peptide.

The more insulin you make… the more C-peptide you make. A recent study of more than 15,000 men found that those with the highest levels of C-peptide were 300% more likely to develop colon cancer as those with the lowest.

Flip your insulin – and your colon cancer switch – OFF! Learn how in Your Guide to Living a Low-Glycemic Lifestyle and discover the safe levels of C-peptide and how to get tested in 20 Lifesaving Tests Your Doctor Hasn’t Performed (And Should!).

Click here to learn more...

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Wild Salmon with Lentil Tabbouleh

Looking for ways to pack more inflammation-fighting foods into your diet? This Mediterranean meal does it all!

Not only does it provide an excellent source of the homocysteine-fighting trifecta: folate, vitamin B6 and vitamin B12, but it also serves up 248% of the daily value for inflammation-fighting omega-3s.

In fact, a recent study published in the journal Nutrition found that people getting the most omega-3 on their diet had 29% lower levels of C-reactive protein than those getting the least.

Best of all, this tasty way to tame inflammation is ready in just 20 minutes!

Yield: 4 servings
Start to Finish: 20 minutes

Benefits: Gluten-Free
Excellent Source of: Fiber, Iron, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Folate, Thiamin, Niacin, Riboflavin, EPA/DHA Omega-3
Good Source of: Magnesium, Zinc, Copper, ALA Omega-3
Nutrition Snapshot: 328 Calories, 17 g Total Fat, 62 mg Cholesterol, 333 mg Sodium, 16 g Carbohydrate, 6 g Fiber, 3 g Sugars, 28 g Protein

Ingredients

• 1/2 cup organic lentils, dry*

• 2 cups fresh organic parsley, finely chopped

• 1/4 cup fresh organic lemon juice

• 1 medium organic cucumber, peeled and diced

• 1 medium organic tomato, diced

• 1/2 cup organic onion, diced

• 3 cloves organic garlic, chopped

• Spring/filtered water for cooking

• 12 ounces wild salmon (4-3 ounce fillets)

• 2 Tbsp. organic extra virgin olive oil
  

Preparation

Rinse the lentils. Add water to a medium pot and bring to a boil. Reduce heat, and cook until tender (about 15-20 minutes). Meanwhile, lightly season the salmon (if desired) and broil or use your Flavorwave to cook to desired doneness. Remove the cooked lentils from the heat, drain, and set aside. Place the lentils, parsley, cucumber, tomato, lemon juice, olive oil and garlic in a medium non-reactive bowl. Mix well to combine. Divide lentil mixture among plates. Top with salmon. Serve.

*You may substitute canned lentils, if desired. Try Eden Organic.

Flourless Chocolate Walnut Torte with Cabernet-Infused Cherries & Whipped Cream

What could be more delightful than chocolate and cherries?

But unlike most decadent desserts, you don't have to worry about this one spiking your blood sugar.

In fact, one slice of this amazing torte has just 4 grams of sugar - that's less than a quarter of an apple!

For more delicious desserts that won't harm your health, check out our eBook Guilt-Free Desserts.

Yield: 10 servings
Start to Finish: 45 minutes

Benefits: Gluten-Free
Excellent Source of: Iron, Magnesium, ALA Omega-3
Good Source of: Fiber, Protein, Selenium, Zinc, Riboflavin
Nutrition Snapshot: 225 Calories, 19 g Total Fat, 107 mg Cholesterol, 42 mg Sodium, 10 g Carbohydrate, 4 g Fiber, 4 g Sugars, 7 g Protein

Ingredients

• 1/2 cup organic Cabernet Sauvignon
• 1 cup organic raw walnuts
• 5 large organic omega-3 eggs, separated
• 1/4 tsp. stevia (to taste)
  
• 2/3 cup organic erythritol (try Zsweet)
  
• 6 ounces organic baking chocolate, coarsely chopped
• 2 cups, frozen organic cherries (try Cascadian Farm)
• 6 Tbsp organic whipped cream
  
  

Preparation

First, make the cherries. In a medium bowl, combine frozen cherries, wine and 1/4 tsp. stevia. Stir to combine. Allow the cherries to thaw in the wine infusion. To make the torte: Preheat the oven to 350 degrees F. Line the bottom of a 9- to 10-inch springform pan with a round of parchment paper. In a large bowl, beat the egg yolks with 1/4 tsp. stevia until pale in color. Gradually beat in 1/2 cup erythritol and continue beating until the mixture is thickened. In a large bowl, beat the egg whites until foamy. Gradually beat the remaining 4 tablespoons of erythritol into the egg whites, 1 tablespoon at a time. Continue to beat until stiff, glossy peaks form. Alternately fold the chopped chocolate, walnuts, and meringue into the yolk mixture by thirds until well blended. Pour into the prepared pan and bake until the torte is firm to the touch and golden brown, 25 to 30 minutes. Remove from the oven and let cool to room temperature. To unmold, run a knife around the edges of the pan to detach. Invert onto a plate and peel off the parchment paper. Invert again onto a serving plate. To serve, cut the torte into wedges and top with the Cabernet cherries and whipped cream.

Cherries: A Sweet Way to Reduce Inflammation

by Kelley Herring

Inflammation is (or should be) a serious concern. It is the cornerstone of cellular aging and the root of chronic disease, which now affects more than 100 million people in the U.S. alone.

But new research shows that eating many of your favorite foods, including cherries, may help quell inflammation and forestall the ravages of aging.

A recent study published in the Journal of Nutrition evaluated the effect of cherries on inflammation. Eighteen healthy men and women supplemented their diets with bing cherries (280 grams/day, or just less than two cups of pitted cherries) for 28 days. Blood samples were drawn and analyzed before and during the cherry noshing, as well as 28 days afterward.

After 28 days, the subjects’ plasma concentrations of c-reactive protein (CRP), a primary marker of inflammation, decreased by 25%. Then, after the subjects abstained from cherries for 28 days, their circulating concentrations of CRP increased by approximately 10%.

Choose cherries for a sweet treat with real health benefits. Try our delicious cherry recipes here at Healing Gourmet or whip up a Chocolate Covered Cherry Smoothie. Just blend one cup of organic milk, one scoop of Jay Robb’s Chocolate Whey (all-natural, pasture-grazed, grass-fed whey protein isolate made from cows not treated with the synthetic bovine growth hormone rBGH), and one cup of frozen organic cherries. In minutes, you’ll have an antioxidant-rich dessert for breakfast that will keep you full till lunch and keep inflammation at bay.