Healthy Tips & Recipes by Gilad

Zucchini, Lemon and Poppy Seed Muffins

by Gilad

 

INGREDIENTS

  • 2 cups spelt flour
  • 1 tbsp baking powder
  • 2 tbsp poppy seeds
  • ½ cup chopped walnuts
  • Zest of one lemon
  • ½ cup honey
  • Juice of one lemon
  • ¾ cup almond milk
  • 2 eggs, beaten
  • 1 large zucchini, grated (approx. 1 cup)
DIRECTIONS
  1. Preheat the oven to 180° C or 356° F.
  2. Combine the flour, baking powder, poppy seeds, walnuts and lemon rind in a large mixing bowl.
  3. In a separate, small mixing bowl, combine the honey, lemon, almond milk and eggs. Whisk gently until everything is well combined.
  4. Pour wet ingredients into the dry ingredients and stir until combined.
  5. Gently fold in the grated zucchini.
  6. Pour the batter into greased muffin tins and bake for 30 minutes or until golden.
  7. Insert a sharp knife into the center and if the knife comes out clean you will know they are ready.
By Casey Hill  www.foodmatters.com

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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Vegetarian Chili

by Gilad 

 
Proof that mid-week dinners don't need to be complicated, packed with ingredients and need numerous pots and pans!
 
INGREDIENTS 
  • 1 fresh chili, deseeded and thinly sliced
  • 1 red onion, diced 
  • 1 tsp smoked paprika
  • 1 tsp ground cumin 
  • 2 garlic cloves 
  • 1 bunch of coriander 
  • Olive oil 
  • 2 peppers, deseeded and chopped 
  • 1 x 400g chickpeas, drained and rinsed 
  • 1 x 400g black beans, drained and rinsed 
  • 1 bottle Passata  (organic, 100% where possible). 
DIRECTIONS
  1. In food processor, process together the chili, onion, paprika, cumin, garlic, stalks of coriander and 2 tbsp of olive oil. 
  2. Heat pan on medium heat, add in prepared chili paste, peppers, chickpeas and black beans,
  3. Add a pinch of salt and pepper and pour in passata. 
  4. Stir well, place lid on and simmer for 10-15 minutes until sauce slightly thickens. 
  5. Serve with extra coriander and some steamed rice or cauliflower rice. 
By Rachel Morrow  www.foodmatters.com

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Red Velvet Brownies

by Gilad

Beets are a natural red food coloring, which make them perfect for red velvet desserts! One cup of beets contains about 60 calories and 4 grams of fiber. They are a good source of the minerals copper and magnesium and have 148 µg of folate, or 37% of your daily target. Folate is an extremely important vitamin because it plays a crucial role in DNA synthesis. Beets are also fat free. Using beets in these Red Velvet Brownies cuts the fat and increases the fiber content, making them a tasty yet healthy dessert, and the beet flavor is hardly noticeable!

Ingredients 
  • 2 large cooked beets or 1 14-oz. can beets, rinsed and drained
  • ½ cup unsalted butter (1 stick), melted
  • 1 cup sugar
  • 1 tsp. vanilla extract
  • 2 large eggs
  • ½ cup all-purpose flour
  • ¼ cup plus 2 Tbs. unsweetened cocoa powder
  • 1 Tbs. instant espresso powder
  • ½ cup mini chocolate chips
 
Instructions:
  1. Preheat oven to 350°F. Coat 9-inch square baking dish with cooking spray. 
  2.  Purée beets in food processor until smooth, scraping down sides as necessary. You should have 1 cup. Set aside. 
  3. Whisk together butter and sugar in bowl until smooth. Add vanilla, then whisk in eggs, one at a time. Stir in beets. 
  4. Whisk together flour, cocoa powder, and espresso powder in separate bowl. Fold flour mixture into beet mixture until just combined. Stir in chocolate chips. Pour into prepared pan. 
  5. Bake 30 minutes, or until toothpick inserted into center comes out almost clean. Cool, then cut into 16 squares.

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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Sweet Beet Muffins Recipe

by Gilad

Do you want to indulge your love ones with a delicious yet healthy treat? You need to try these muffins!  So tasty, and loaded with fruits and vegetables.
Experience the smell of cinnamon and ginger from the freshly baked muffins in your kitchen.

INGREDIENTS
  • 3/4 cup coconut flour
  • 1/2 cup organic corn starch
  • 1/2 cup ground almonds or almond meal
  • 2 tsp aluminum free baking powder
  • Pinch of Himalayan salt
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 cup olive oil
  • 1/4 cup rice malt syrup (or maple)
  • 2 organic free-range eggs
  • 1 tsp vanilla extract
  • 1 big beet, peeled and grated
  • 1 apple, grated
  • 3 medjool dates, pitted and chopped
  • 1 cm (1/2 inch) fresh ginger, grated
 
DIRECTIONS
Preheat oven to 350°F (180°C). In a large bowl, combine dry ingredients (the first 7 listed above). In another bowl mix the eggs with syrup, vanilla, oil and ginger. Pour into dry ingredients. Stir to combine.
Add the grated beet, apple and stir until combined. Finally add the chopped dates.
Spoon into the muffin molds or loaf pan. 
-

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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Mini Fruit Mince Pies

by Gilad

We've tweaked the classic fruit mince holiday tarts for a much simpler version, with a lot less sugar and no gluten in sight! 

These mini tarts are packed with sour cherries, zesty orange, and those Christmas spices to get your taste buds in the mood for the festive holiday season. What better way to get in the spirit than getting into the kitchen! 

Serves 2

PASTRY INGREDIENTS 

  • 130g (4.5 oz) hazelnut or almond meal 
  • 2 tbsp coconut oil 
  • 1-2 tbsp almond milk 
  • Pinch of sea salt 

FRUIT MINCE INGREDIENTS

  • ½ cup sour cherries 
  • 1 tbsp pure maple syrup
  • Zest & juice of orange 
  • ¼ tsp ground cinnamon 
  • ¼ tsp ground nutmeg 
  • 3 tbsp flaked almonds 

DIRECTIONS

  1. Preheat oven to 350ºF (180ºC). 
  2. In food processor, process pastry ingredients. 
  3. Press pastry layer into mini tart tins or silicone moulds. 
  4. Bake in the oven for 10 min. 
  5. In small saucepan over medium heat, heat sour cherries, maple syrup, zest and juice of orange, cinnamon and nutmeg. Stir to combine. 
  6. Remove baked tarts from the oven and allow to slightly cool. 
  7. Spoon fruit mince into tarts when ready to serve

by Rachel Morrow

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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Creamy Mushroom Soup Recipe

by Gilad

Mushrooms have the ability to help boost your immune system, providing you with numerous vitamins, minerals, and enzymes.
Their hearty, earthy flavors become the star in a soul-warming soup like this!

INGREDIENTS

  • 1 onion, diced
  • 2 garlic cloves, crushed
  • ½ tsp finely chopped ginger
  • 60g (2 ¼ oz/ 1 cup) broccoli, roughly chopped
  • 450g (1 lb/ 1 bunch) English spinach
  • 600g (1 lb 5 oz/ 1 bunch) bok choy (pak choy)
  • 155g (5 ½ oz/ 1 cup) diced butternut pumpkin (squash)
  • 1 litre (35 fl oz/ 4 cups) vegetable stock
  • 250ml (9 fl oz/ 1 cup) coconut milk
  • 1 tbsp nutritional yeast flakes, to serve 

DIRECTIONS

  1. In a large pot over medium-high heat, sauté onion, garlic and mushrooms. 
  2. Add thyme, coconut cream and stock, simmer for 10-15 minutes.
  3. Remove soup from heat, and allow soup to slightly cool, then blend (in blender or food processor) in batches until you have a smooth puree. 
  4. Taste and add salt and pepper if needed.

by Rachel Morrow   www.foodmatters.com

 

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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Spinach Dip Surprise

by Gilad

Description Warm creamy spinach that can be served as a side dish with your favorite protein or an appetizer with cut veggies and pita chips
Dish Type Side Dish
Difficulty Easy
No. of Servings  
Preparation Time 20
Cooking Time 25
Ingredients 1 medium onion chopped
2 tbsp butter
2 tbsp all-purpose flour
1/2 tsp salt
3/4 to 1 cup fat free milk
2 pkgs 10oz frozen chopped spinach, thawed and drained
1/2 cup salsa or picante sauce
1 cup 2% shredded cheddar
Directions In a saucepan, saute onion in butter until tender. Stir in flour and salt until blended. Slowly stir in milk . Bring to a boil; cook and stir 2 min or until thickened and bubbly. Stir in spinach and salsa.Then stir in 3/4 cup of cheddar and transfer to a 8-in. square baking dish. Sprinkle with rest of cheese. Bake at 350 uncovered for 20 to 25 min or until heated through.

 

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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Tomato and Cucumber Salad with Peach Dressing

by Gilad

Tomato and Cucumber Salad with Peach Dressing

 


Ingredients
1 cup Peach Dressing (see below)
1 medium English cucumber
2 pounds multicolored heirloom tomatoes, cored and cut into 1/3-in.-thick slices
3/4 cup thinly vertically sliced red onion
1/2 cup small basil leaves, divided
1 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper
Preparation
1. Place Peach Dressing in a large bowl. Peel cucumber at 1/2-inch intervals, leaving some strips of peel; halve lengthwise. Remove seeds, and slice diagonally. Add cucumber, tomatoes, onion, 1/4 cup basil, 1/2 teaspoon salt, and pepper to dressing. Toss well; let stand 3 minutes.
2. Arrange salad on a platter; sprinkle evenly with remaining 1/4 cup basil and remaining 1/2 teaspoon salt.

Peach Dressing

 

Ingredients
3 tablespoons red wine vinegar
1 tablespoon chopped fresh thyme
1 teaspoon sugar
1 very ripe peach, peeled and finely chopped (about 1/2 cup)
6 tablespoons extra-virgin olive oil
Preparation
1. Combine first 4 ingredients in a large bowl, stirring with a whisk. Let stand 15 minutes, stirring occasionally. Add oil slowly, stirring with a whisk until blended.

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

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Summer Juice Recipe

by Gilad  

 

Cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies, while pineapple and mint support a healthy digestion! Hello, flat tummy!

It's your summer must-have beverage!

INGREDIENTS
(use organic ingredients where possible).
  • 3 cucumbers
  • 1 handful mint
  • ¼ of small pineapple
UTENSILS
  • Juicer
METHOD
  1. Juice all ingredients.
  2. Pour over ice and enjoy.

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer. Find out more information about Gilad and his Fitness DVD's HERE

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Why is Coffee Good For You?

by Gilad
Here Are 7 Reasons 

Coffee isn't just warm and energizing, it may also be extremely good for you.
In recent years and decades, scientists have studied the effects of coffee on various aspects of health and their results have been nothing short of amazing.

Here are 7 reasons why coffee may actually be one of the healthiest beverages on the planet:

  1. Coffee Can Make You Smarter
Coffee doesn't just keep you awake, it may literally make you smarter as well.
The active ingredient in coffee is caffeine, which is a stimulant and the most commonly consumed psychoactive substance in the world.
Caffeine's primary mechanism in the brain is blocking the effects of an inhibitory neurotransmitter called Adenosine.
By blocking the inhibitory effects of Adenosine, caffeine actually increases neuronal firing in the brain and the release of other neurotransmitters like dopamine and norepinephrine..
Many controlled trials have examined the effects of caffeine on the brain, demonstrating that caffeine can improve mood, reaction time, memory, vigilance and general cognitive function.
Bottom Line: Caffeine potently blocks an inhibitory neurotransmitter in the brain, leading to a net stimulant effect. Controlled trials show that caffeine improves both mood and brain function.
  1. Coffee Can Help You Burn Fat and Improves Physical Performance
Cup of Coffee And Coffee Beans
There's a good reason why you will find caffeine in most commercial fat burning supplements.
Caffeine, partly due to its stimulant effect on the central nervous system, both raises metabolism and increases the oxidation of fatty acids.
Caffeine can also improve athletic performance by several mechanisms, including by mobilizing fatty acids from the fat tissues.
In two separate meta-analyses, caffeine was found to increase exercise performance by 11-12% on average.
Bottom Line: Caffeine raises the metabolic rate and helps to mobilize fatty acids from the fat tissues. It can also enhance physical performance.
  1. Coffee May Drastically Lower Your Risk of Type II Diabetes
Doctor Pointing His Finger
Type II diabetes is a lifestyle-related disease that has reached epidemic proportions, having increased 10-fold in a few decades and now afflicting about 300 million people.
This disease is characterized by high blood glucose levels due to insulin resistance or an inability to produce insulin.
In observational studies, coffee has been repeatedly associated with a lower risk of diabetes. The reduction in risk ranges from 23% all the way up to 67%.
A massive review article looked at 18 studies with a total of 457.922 participants. Each additional cup of coffee per day lowered the risk of diabetes by 7%. The more coffee people drank, the lower their risk.
Bottom Line: Drinking coffee is associated with a drastically reduced risk of type II diabetes. People who drink several cups per day are the least likely to become diabetic.
  1. Coffee May Lower Your Risk of Alzheimer's and Parkinson's
Coffee Beans
Not only can coffee make you smarter in the short term, it may also protect your brain in old age.
Alzheimer's disease is the most common neurodegenerative disorder in the world and a leading cause of dementia.
In prospective studies, coffee drinkers have up to a 60% lower risk of Alzheimer's and dementia.
Parkinson's is the second most common neurodegenerative disorder, characterized by death of dopamine-generating neurons in the brain. Coffee may lower the risk of Parkinson's by 32-60%.
Bottom Line: Coffee is associated with a much lower risk of dementia and the neurodegenerative disorders Alzheimer's and Parkinson's.
  1. Coffee May be Extremely Good For Your Liver
Woman Drinking a Cup of Coffee
The liver is a remarkable organ that carries out hundreds of vital functions in the body.
It is very vulnerable to modern insults such as excess consumption of alcohol and fructose.
Cirrhosis is the end stage of liver damage caused by diseases like alcoholism and hepatitis, where liver tissue has been largely replaced by scar tissue.
Multiple studies have shown that coffee can lower the risk of cirrhosis by as much as 80%, the strongest effect for those who drank 4 or more cups per day.
Coffee may also lower the risk of liver cancer by around 40%.
Bottom Line: Coffee appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%.
  1. Coffee May Decrease Your Risk of Premature Death
Many people still seem to think that coffee is unhealthy.
This isn't surprising though, since it is very common for conventional wisdom to be at exact odds with what the actual studies say.
Coffee Beans Spread Horizontally
In two very large prospective epidemiological studies, drinking coffee was associated with a lower risk of death by all causes.
This effect is particularly profound in type II diabetics, one study showing that coffee drinkers had a 30% lower risk of death during a 20 year period.
Bottom Line: Coffee consumption has been associated with a lower risk of death in prospective epidemiological studies, especially in type II diabetics.
  1. Coffee is Loaded With Nutrients and Antioxidants
Cup of Coffee
Coffee isn't just black water.
Many of the nutrients in the coffee beans do make it into the final drink, which actually contains a decent amount of vitamins and minerals.
A cup of coffee contains:
6% of the RDA for Pantothenic Acid (Vitamin B5).
11% of the RDA for Riboflavin (Vitamin B2).
2% of the RDA for Niacin (B3) and Thiamine (B1).
3% of the RDA for Potassium and Manganese.
May not seem like much, but if you drink several cups of coffee per day then this quickly adds up.
But this isn't all. Coffee also contains a massive amount of antioxidants.
In fact, coffee is the biggest source of antioxidants in the western diet, outranking both fruits and vegetables combined.
Bottom Line: Coffee contains a decent amount of several vitamins and minerals. It is also the biggest source of antioxidants in the modern diet.
Take Home Message
Even though coffee in moderate amounts is good for you, drinking way too much of it can still be harmful.
I'd also like to point out that many of the studies above were epidemiological in nature. Such studies can only show association, they can not prove that coffee caused the effects.
To make sure to preserve the health benefits, don't put sugar or anything nasty in your coffee! If it tends to affect your sleep, then don't drink it after 2pm.
At the end of the day, it does seem quite clear that coffee is NOT the villain it was made out to be.

If anything, coffee may literally be the healthiest beverage on the planet

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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