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GRAIN-FREE PALEO VEGETARIAN
MAGAZINE JAN-FEB 2021 ISSUE 1
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Plus GRAIN-FREE | PALEO | VEGETARIAN
ISSN 2563-0849
01
POTATO DAY
ALMOND DAY
VEGAN RECIPES KETO RECIPES FLATBREADS COOKIES AND MORE
Winter Soups
SNACKS MAKE AT HOME
Cookies
Cakes
Muffins Muff ff ffi fins & more!
Snack your way to t a healthier, health t ier, happier life! th life f! fe
Whether you have a diet-related health condition, or follow a vegan, vegetarian, paleo, or keto diet. There will be a snack to suit your taste and healthy eating choice. Get ready for some guilt-free, delicious, nutritious, and easy to make cookies, cakes, muffins, and more. You will get the ingredients delivered to your door with visual step-by-step instructions to create nutritious, delicious and easy to make recipes.
Now is the time to get your box!
eatforlifebymarsha.com/snackalicious eatf tfo tf forlife f bymarsha.com/s fe / nackalicious /s
INSIDE EVERY BOX Nutritious Ingredients
3 Recipe Cards (8.5 x 11) Step-by-Step Images
Curated Recipe Tools
Exclusive Access Online Magazine, Offers
WISHING YOU PEACE, HAPPINESS, AND PROSPERITY IN 2021
Welcome to 2021 Welcome to the Jan-Feb Issue 1 magazine of Eat For Life By Marsha.
A new year has arrived, and I am sure many of us would like to leave the pandemic in 2020. Immunity is a hot topic right now and now it is the time to start fresh. I believe what we eat should help us to be healthier and happier. January, I celebrated my birthday and made my resolution and wish to stay committed to eating my way to a healthier, happier life. I hope you are feeling inspired to move into 2021 with renewed hope and excitement. The foundation and purpose of this magazine is about implementing and sustaining a healthier, happier life with nutritional healthy eating. The recipes I have created are nutritious, gluten-free, dairy-free, made with wholesome ingredients, simple, delicious, and easy to make.
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MAGAZINE RATE $3.99 - Online (ISSN 2563-0849) $8.99 - Print (ISSN 2563-0830) Eat For Life By Marsha is a bimonthly publication, 6 times per year by Marsha Hebert, Calgary Alberta, Canada.
Wishing you love, health, and happiness! MARSHA HEBERT Editor-In-Chief marsha@eatforlifebymarsha.com
E AT F OR L IF E BY MAR SHA | J AN-FE B 2021 I SSUE 1 | 4
2021 All rights reserved. Reproduction of any material from this issue in whole or in part is prohibited.
The information herein is not intended to replace the services of trained health professionals. You are advised to consult with your healthcare professional about matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention.
Table of Contents
11
33
18
11
Potato, Oat & Cheese Muffins
21
12
Ground Beef & White Bean Potato Soup
22 Chickpea Soup
13
Potato, White Bean, Tomatoes, and Carrots
23 Black-eyed Pea Soup
16
Chocolate Crepe
24 & Coconut Soup
17
Vegetable Tempura
25 Granola Bar
18
Heart Healthy Pizza
26 with Hemp Seeds
Curry Chicken
27 Dessert
vegetarian | grain | eggs
grain-free | eggless
vegan | vegetarian | grain-free
vegetarian | paleo | grain-free | eggs
vegetarian | paleo | grain-free | eggs
paleo | grain-free | meat
20 with Tomatoes
keto | paleo | grain-free
04 05 06 07 08 09 28 19 14
Yellow Lentil Spaghetti with Bell Peppers & Tomatoes
29 Blondie
Red Beet &
30 Cupcake
vegan | vegetarian
Brown Butter, Apricot vegetarian | grain-free | eggs
Almond
vegan | vegetarian | grain-free
Cauliflower, Mushroom & vegan | vegetarian | grain-free
White Bean, Corn
paleo | vegearian | grain-free
Macaron Wafer
33 with Cashew Butter Filling keto | paleo | vegearian | grain-free
Chocolate-Covered Cherry
vegan | vegetarian | grain-free
Coconut, Cashew, Cranberry vegan | vegetarian | grain
34 with Peanut Butter
paleo | vegearian | grain-free
Sweet Potato
34 Chocolate Cookies vegan | vegetarian | grain
Shortbread
paleo | vegan | vegetarian | grain-free
Lemony Apricot paleo | vegetarian | grain-free
Editor's Note January Events February Events Nutrients Eat Seasonal Food Focus - Potato Food Focus - Almond Nutrient Focus - Magnesium Create More Joy
E AT F OR L IF E BY MAR SHA | J AN-FE B 2021 I SSUE 1 | 5
Y Y R R A A U NU AN JJA National Food Month
Health Awareness
Other Observance
Citrus
Alzheimer
Book
Egg
Cervical Health
Get Organized
Hot Tea
Birth Defects
Thank You
Meat
Glaucoma
Oatmeal
Healthy Weight
Prune
Thyroid
Soup
ALAN COHEN
EATFORLIFEBYM A R S H A | J A N - F E B 2 0 2 1 I S S U E 1 | 6
Y Y R R A A U U R R B B E E FF National Food Month
Health Awareness
Other Observance
Canned Foods
Cancer Prevention
Heart Healthy
Cherry
Eating Disorder 7 - 13 CDN
Black History
Chocolate
Eating Disorder Feb 23 - Mar 1 USA
Fibre
Eating Disorder Feb 24 - Mar 2 UK
Grapefruit
Hot Breakfast
Snack Food
Love yourself and all that you are. Know that there is something inside of you calling you to more JOY.
Sweet Potato
Potato
E A T F O R L I F E B Y M A R S H A | J A N - F E B 2 0 2 1 I SSUE 1 |7
Nutrients ESSENTIAL FOR LIFE
Are you getting enough vitamins, minerals and acids that work together for a healthy body and mind? FAT-SOLUBLE VITAMINS A (retinol/beta carotene) Regulates the immune system and helps protect against bacteria and viruses. Helps night vision.
D (calciferol) Helps maintain levels of calcium and phosphorus in the blood.
C (ascorbic acid) Vital for healthy immune functioning. Protects against heart disease, and aids tissue growth and wound healing.
B1 (thiamine) Improves circulation, digestion and brain function.
B2 (riboflavin) Helps maintain healthy skin, nails and hair. Essential for production of red blood cells.
B3 (niacin) Regulates blood sugar levels, lowers cholesterol and improves circulation.
B6 (pyridoxine) Keeps the immune and nervous systems healthy.
B12 (cobalamin) Helps maintain healthy nerve cells and red blood cells.
Folic Acid (B9) In alpha-tocopherol form helps protect against several cancers and may help protect against hay fever and asthma
Biotin (B7) Essential for the utilization of fats and amino acids, and helps keep skin nails and hair healthy.
Calcium (Ca) A vital role in growth of strong bones, gums and teeth. Also, keeps your heat working healthy.
Magnesium (Mg) Maintains muscle and nerve functioning, and keep bones strong. Helps the body process fats and protein.
Sulfur (S) Key role in the manufacture of amino acids and in the conversion of carbohydrates to a form that the body can use.
Chromium (Cr)
E (tocopherol) In alpha-tocopherol form helps protect against several cancers and may help protect against hay fever and asthma.
K Helps blood clot, Also, helps the healthy functioning of the kidney, aids bone growth and repair.
WATER-SOLUBLE VITAMINS
MINERALS
Selenium (Se) Vital for the normal functioning of the immune system and the thyroid gland.
Phosphorus (P) An essential mineral needed y every cell in the body. Mostly used in bones.
Potassium (K) Helps the body store blood sugar in the form of glycogen, which is the principal source of energy required by all muscles in the body.
Copper (Cu)
Iron (Fe) A component of hemoglobin (the oxygen-carrying protein in red blood cells), it plays a key role in transporting oxygen around the body.
Helps insulin bind to its receptors on the membrane of body cells, then allow for the sugar glucose to move into the cells for energy production.
The production of pigment in skin, hair, and eyes; the development of healthy bones, teeth and heart. Processing of iron and formation of red blood cells
Zinc (Zn) Essential for the breakdown of carbohydrates, fats, and proteins. Also, necessary to maintain normal levels of the male hormone (testosterone).
Sodium (Na) Controls the amount of water in the body, maintains the normal pH of blood, transmits nerve signals and helps muscle contractions.
ACIDS Coenzyme Q10 Non-Essential Fatty Acids May improve blood pressure and vascular function..
Omega-3 (fish oils) Essential Fatty Acids
Omega-6 (vegetable oils) Essential Fatty Acids
Provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system.
Used for reducing the risk of heart disease, lowering "bad" (LDL) cholesterol levels, raising "good" (HDL) cholesterol levels.
EATFORLIFEBYM A R S H A | J A N - F E B 2 0 2 1 I S S U E 1 | 8
Iodine (I) Used for making thyroid hormones, which are required for normal body metabolism and growth.
EAT the season Fruits Apples, Avocados, Bananas, Grapefruit, Kiwifruit, Lemons, Limes, Oranges, Pears, Pineapples
Vegetables Beets, Brussels Sprouts, Cabbage, Carrots, Celery, Collard Greens Kale Leeks, Onions, Parsnips, Potatoes, Pumpkin, Rutabagas, Sweet Potatoes & Yams, Swiss Chard, Turnips, Winter Squash
Grains Amaranth, Buckwheat, Corn, Millet, Oat, Quinoa, Rice
Beans Adzuki, Black, Black-eyed pea, Carob, Garbanzo, Kidney, Lentil, Lima, Navy
Nuts Almond, Brazil, Cashew, Filbert, Macadamia, Pecan, Pine, Pistachio, Walnut
Seeds Flax, Pumpkin, Sesame, Sunflower
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POTATO
A TUBER IN THE NIGHTSHADE FAMILY THAT COMES IN A VARIETY OF SHAPES, COLORS, AND SIZES WITH FLESH THAT IS STARCHY.
NUTRIENTS MINERALS
calcium iron potassium magnesium phosphorus zinc copper manganese selenium
VITAMINS
vitamin C thiamin (B1) riboflavin B2) niacin (B3) vitamin B5 (PA) vitamin B6 folate (B9) folate DFE choline vitamin E
MAY HELP
cancer hypertension diabetes gastritis peptic ulcers
RECIPES
Pg 11: Potato, Oat & Cheese Muffins Pg 12: Ground Beef & White Bean Potato Soup Pg 13: Potato, White Bean, Tomatoes, and Carrots
BUY AND STORE
Store fresh potatoes in a cool dark place. Do not store in the refrigerator and keep away from onions. Storing potatoes and onions together, give off gases that cause them to break down—and smell.
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MY DAILY JOY JOURNAL
M I N D F U L L N E S S Awareness of thoughts and feelings and then affirm my JOY of I AM.
M O V E M E N T S Routine of regular activities.
M E A L S Hydration and foods that heal.
Copyright 2021 Marsha Hebert - All rights reserved.
E A T F O R L I F E B Y M A R S H A | J A N - F E B 2 0 2 1 I S S UE 1 | 15
VALENTINE'S DAY SPECIAL
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MAKES: 8 | TIME: 20 MINUTES vegetarian | paleo | grain-free | eggs
2 large eggs 1 tablespoon (15 grams) maple syrup 1/2 cup (125 grams) almond milk 1/3 cup (75 grams) water 1/8 teaspoon salt 2 tablespoons (20 grams) vegan butter, melted 3/4 cassava flour (110 grams) 1 tablespoon (4 grams) cacao powder
1. In a large mixing bowl, combine all wet ingredients and salt, and mix well with a whisk. 2. In a medium bowl, combine the cassava flour and cacao powder. Slowly sift in in 1/2 cup increments, whisking well in between each addition to ensure no lumps. 3. Heat a non-stick pan or a lightly grease, skillet over medium-low heat. 4. Pour 1/4 cup of batter onto the pan and immediately, tilt the pan with a circular motion so that the batter coats the surface evenly. 5. Cook the crepe for about 30 seconds to 1 minute until the crepe loosens from the bottom of the pan. Once loosened, flip the crepe and cook the other side until opaque, about 30 seconds. 6. Stack on a plate. Serve hot with either sweet or savory fillings. Enjoy!
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HEART HEALTHY PIZZA
MAKES: One 8-inch | TIME: 20 MINUTES paleo | grain-free | meat
1 cup (125 grams) cassava flour 1/2 teaspoon (2 grams) cream of tartar 1/4 teaspoon (1 gram) baking soda 1/4 teaspoon (1 gram) salt 2 tablespoons (30 grams) coconut oil solids 3/4 cup (165 grams) warm water
Topping: (also go meatless) 1/4 cup pasta or pizza sauce 1-1/2 cup dairy-free cheese 1 cup cooked meat 12 grams pepperoni min slices 1/4 cup onions, chopped 1/4 cup bell peppers, diced
1. In a large bowl, whisk together all dry ingredients. Add oil and rub into the flour with a metal whisk, or hands until crumbly and the texture of fine breadcrumbs. Add warm water and thoroughly mix with a wooden spoon until the dough forms into a ball. Let stand for 10 minutes. 2. Roll dough out between 2 pieces of parchment paper. Carefully place on prepared baking pan. Bake for 10 minutes. 3. Remove from oven. Spread the sauce in a thin layer on the pizza, leaving about 1/2-inch space on the edge for the crust. Proceed with layering the pizza with the remainder of ingredients as you wish. 4. Place the pizza in the oven and cook for 8 – 10 minutes until edges are golden brown and crispy. Serve and enjoy
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MAGNESIUM
Maintains muscle and nerve functioning, and keep bones strong. Helps the body process fats and protein.
Good sources (5%>) found naturally in all the foods below.
Artichokes, Okra, Spinach, Swiss chard, Turnip greens, Beet greens, Sweet Potatoes, Butternut Sqush
Buckwheat, Amaranth, Cornmeal, Brown Rice, Black Rice, Quinoa, Breakfast Cereals
--------------------------------------------
Prickly Pears, Plantains, Dried Figs, Avocados, Passion-Fruit, Blackberries, Raspberries, Mulberries, Strawberries, Guavas, Kiwifruit, Papaya, Cantaloupe, Grapefruit
Catjang Beans, Soybeans, Firm Tofu, Navy Beans, White Beans, Black Beans, Adzuki Beans, Mungo Beans, Edamame, Black-Eyed Peas, Roman Beans, Pinto Beans, Kidney Beans, Lentils, Spilt Peas,
Almonds, Brazil Nuts, Cashews, Peanuts, Flax, Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Chia Seeds, Hemp Seeds
Low Fat, Salmon, Mackerel, Oysters, Tuna, Shrimp, Chicken, Beef, Pork, Veal, Turkey
Food Data Source: USDA Food Data Central, Stay Healthy with Nutrition
E A T F O R L I F E B Y M A R S H A | J A N - F E B 2 0 2 1 I S S UE 1 | 19
BLACK BEAN BROWNIES
MAKES: 16 | TIME: 30 MINUTES paleo | vegetarian | grain-free
1 cup (180 grams) rinsed and drained canned black beans 1 cup (150 grams) pumpkin seeds, grounded 1/3 cup (70 grams) vegan butter, melted and cooled 1/4 cup (25 grams) cacao powder 1/2 cup (60 grams) almond flour 1/8 teaspoon (1 gram) salt 2 large eggs 3/4 cup (110 grams) sugar 1 teaspoon (4 grams) vanilla extract 2/3 cup (115 grams) vegan chocolate chips 1. Preheat oven at 350F (180C). Grease and flour 8-inch square baking pan. 2. In a medium bowl, whisk together the flour, cacao powder, the ground pumpkin seeds, and salt . Set aside. 3. In a small saucepan set over low heat (or microwave), melt the butter and chocolate chips, just until melted. Set aside 4. In the food processor, add the beans and chocolate mixture, process until smooth. Add the eggs, sugar, and vanilla, process again until combined. Scrape the mixture into the flour mixture and fold gently. 5. Pour batter into prepared baking pan. Bake for 25 – 30 minutes or until a toothpick inserted near the centre comes out clean. Cool for 10 minutes before serving. Add your favourite toping and enjoy!
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MACARON WAFER
MAKES: 12 | TIME: 20 MINUTES keto | paleo | vegetarian | grain-free
1 cup (110 grams) almond flour 1/2 cup (80 grams) Zuga natural sweeter (grinded to confectioners’ powder) 3 large egg whites 2 tablespoons (30 grams) Zuga natural sweetener 1/2 teaspoon (2 grams) vanilla extract FILLING: 1/2 cup cashew butter 3 tablespoons Zuga
1. Place the ground almond flour and the Zuga powder in a food processor and process for 15 seconds. Sift the mixture into a bowl. Line two baking sheets with parchment paper. 2. Place egg whites in a clean, grease-free bowl and beat on high speed until holding soft peaks, about 2 – 4 minutes. Gradually beat in the Zuga granules to make a firm, glossy meringue. Beat in the vanilla extract.
3. Using a spatula, fold the almond mixture into the egg mixture, one-thirds at a time. When all the dry ingredients are thoroughly incorporated, continue to cut, and fold the mixture until it forms a shiny batter with a thick, ribbonlike consistency. 4. Pour the batter into a pastry bag fitted with a 1/2inch plain tip. Pipe 32 small circles onto the prepared baking sheets. Tap the baking sheets firmly onto a work surface to remove air bubbles, also use a toothpick if needed. let stand at room temperature for 30 minutes. Preheat the oven to 325F (160C). 5. Bake for 5 minutes, rotate tray, and bake for another 5 minutes. Let cool for 10 minutes, they carefully remove the macarons from the parchment paper and let cool completely. To make filling, add the ingredients into a food processor and process until smooth and creamy. Use to sandwich together pairs of macaron wafers. Serve and enjoy!
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Food is essential to life, therefore eat for life CHEF MARSHA HEBERT
@eaftorlifebymarsha
Eat your way to a healtier, happier life!
