Keep Your Home Smelling Fresh 0

8 Must Have Kitchen Cleaning Items 0

Have you ever looked in your kitchen cabinets and wondered how many if your kitchen cleaning products are actually utilized on a weekly basis? Many people hoard cleaning supplies until they feel they have every cleaner from the store except for the one they need. If you’re facing this problem, this is the article for you. We have put together a list of all the cleaning supplies you actually need for a clean house.   

Mild Dishwashing Liquid

Dishwashing liquid is quite multipurpose. It can be used to clean dirty dishes, greasy pots, and pans. It can be used to treat stains. You can even mix an all-purpose cleaner by adding two cups of water and two tablespoons of dishwashing liquid to a spray bottle.

All-Purpose Household Cleaner

An all-purpose household cleaner that does its job well can lift stains and restore shine to the tired surfaces in your home. You can use this cleaner to restore stained pots and pans, metal and ceramic sinks, and even crusty stovetops. 

Baking Soda

Baking soda is a great scrubbing agent because it does not often scratch surfaces. You can make a paste of baking soda and warm water to keep your appliances looking brand new. Baking soda is also useful when soaking up smudges, spills, and stains on the carpet prior to carpet cleaning.

White Vinegar

Mixing distilled white vinegar with lemon juice creates a great natural cleaner. It even acts as a deodorizer and a mild bleaching agent. You can use this to whiten laundry, wash windows, rid your house of pests, and shine surfaces until they sparkle. If you are not sure what cleaner to use, this can be your go to. It might also be helpful to add one cup of vinegar to every load of laundry.

Glass Cleaner

To really make windows sparkle, try using a squeegee and green glass cleaner. 

Sponges

Always have some sponges in rotation. Newer sponges can be used for light tasks while older sponges can be used to clean the oven.

White Cloths

Using clean white clothes instead of paper towels is easier on your budget. It is also better for the planet. If you stain them, you can just add bleach to the wash. This will keep them from staying discolored. 

Toothbrush

Here is a great way to put those free dentist appointment toothbrushes to good use. Toothbrushes are a great tool for spot cleaning. You can get into the tiniest nooks, crannies, and crevices with a toothbrush. They are great for cleaning the stubborn stains in your bathroom, as well as in the kitchen. Baking soda paste is a great cleaning agent to pair with a tooth brush.

 Text By Thomas Cox and Martha Kendall Custard

You'll Drool Over These 7 Easy Crockpot Recipes 0

1. Slow Cooker Chicken Tikka Masala

INGREDIENTS

• 1.5 lbs. boneless skinless chicken breast
• 2 large red potatoes, chopped into 1-inch chunks
• 1 yellow onion, chopped
• 1 15-oz. can full-fat coconut milk
• 1 15-oz. can tomato sauce
• 2 tablespoons garam masala
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon garlic powder
• 1/8 teaspoon ground ginger
• 1/8 teaspoon salt

INSTRUCTIONS

1. Place full-fat coconut milk, tomato sauce, and spices into your slow cooker and mix.
2. Then, add in chopped potatoes and onion and mix again.
3. Place chicken breast on top and submerge into the sauce.
4. Cover slow cooker and cook on high for 3-4 hours or on low for 6-8 hours.
5. Once the chicken is fully cooked, remove and slice into chunks. Put back into sauce and mix.
6. Serve over rice, quinoa, or naan.

NOTES

• Make sure you cut your potatoes to 1-inch squares so that they are done cooking when your chicken is.

NUTRITION

• Serving Size: 1/6
• Calories: 315
• Sugar: 6
• Sodium: 709
• Fat: 14
• Carbohydrates: 10
• Fiber: 2
• Protein: 24

Recipe by Fit Foodie Finds

This is a recipe that you are going to love.  The simple layering of ingredients infuses the pork with a delicious garlicky-mint flavor that is perfect for a hot summer evening.

2. Tasty Slow Cooker Garlic Pork Loins

Ingredients

• 1 tablespoon olive oil
• 5 sprigs of fresh mint
• 2lb pork loin
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 cup lime juice
• 1/4 cup apple cider vinegar
• 3 cloves of garlic; peeled and sliced
• 1 onion; peeled and thinly sliced

Recipe Originally Created By: Family Freezer 

3. Freezer Asian Peanut Chicken Crockpot Meal

This slow cooker asian peanut chicken can be thrown together in minutes and tossed in the freezer! It is the perfect combination of meal prep and cooking fresh food daily because you get the freshly cooked meals without the hassle of preparing them every day.

Ingredients

• 1/4 cup reduced sodium soy sauce
• 1/4 cup natural peanut butter
• 2 cloves minced garlic
• 1 tablespoon chopped ginger (or 1 teaspoon powdered)
• 2 tablespoons maple syrup
• 2 tablespoons sesame oil
• 1/2 teaspoon red pepper flakes
• 1/4 cup water
• 4 cups 1 inch sweet potato cubes (1 large sweet potato)
• 2 carrots (peeled & sliced)
• 1 red onion (sliced)
• 1 lb boneless skinless chicken breasts (each breast cut in 2 lengthwise for Instant Pot)
• To serve
• 4 handfulls spinach
• peanuts
• green onions
• rice or cauliflower rice

Instructions

• Instant Pot- Combine all ingredients in the Instant Pot. Pressure cook for 5 minutes; allow pressure to naturally release for 5 minutes before releasing the rest.
• Slow Cooker- Combine all ingredients in a 5 or 6 quart slow cooker. Cook for 4 hours on low.
• Add in the spinach and stir into the sauce until it is wilted.
• Cut the chicken into bite sized pieces and return to the sauce. 
• Serve over rice or cauliflower rice.

To Prep Ahead and Freeze

• In a gallon sized heavy duty freezer bag, add the soy sauce, peanut butter, garlic, ginger, maple syrup, sesame oil, red pepper flakes and water. Squish it all together until it is roughly combined.
• Add in the sweet potato cubes, carrots, red onion and chicken.
• Squeeze as much air as possible out of the bag and freeze flat.
• Thaw completely before cooking as directed above.

Notes

Nutritional info excludes rice, peanuts or other serving suggestions.

Swaps: gluten-free: use tamari or coconut aminos in place of soy sauce vegetarian & vegan: swap the chicken for a 15 or 19 oz can of chickpeas (drain and rinse first; they can go in the freezer toolow carb: swap maple syrup for 1.5 tsp monk fruit sweetener; omit the sweet potato and carrot.

• Instant Pot- After chicken has cooked, remove from the pot, select 'sautee' an add in some low carb vegetables: green beans, broccoli, zucchini. Cook for 5 or so minutes until softened. Serve with cauliflower rice.
• Slow Cooker- Add low carb veggies such as green beans, broccoli, zucchini during the last 1 hour of cooking.

Nutrition

Serving: 1/6 of batch | Calories: 309kcal | Carbohydrates: 29g | Protein: 21g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 48mg | Sodium: 559mg| Potassium: 774mg | Fiber: 4g | Sugar: 10g | Vitamin A: 322.2% | Vitamin C: 7.4% | Calcium: 5.7% | Iron: 7.4%

Recipe By Sweet Peas and Saffron

4. Slow Cooker Party Pork

Experience a great taste with little to no hassle. This wonderful dish only has 4 ingredients that would bring enough excitement for everyone.

Ingredients

• 2-3lb bone-in pork shoulder (sometimes labeled as a “boston butt” or “pork butt”)
• 1 cup grape jelly
• 1 cup ketchup (we like Simply Heinz)
• 1/4 teaspoon ground allspice 

Recipe Originally Created by: The Family Freezer 

5. Crockpot Beef Fajitas

Yields: 4 servings

Ingredients

• 2-lb boneless beef chuck shoulder roast, fat trimmed
• 2 bell peppers, sliced (I used red because they were on sale)
• 1 small onion, peeled and sliced
• 2 cloves of garlic, minced
• 1 tablespoon honey
• The juice from 1 lime OR 1 tablespoon apple cider vinegar
• 1 tablespoon chili powder
• 2 teaspoons cumin
• 1 teaspoon paprika
• 1/4 teaspoon crushed red pepper flakes

Directions

1. Combine all ingredients in your crockpot and cover with lid.
2. Cook on “low” setting for 8 hours or until beef shreds easily with a fork.
3. Serve with tortillas or rice and top with guacamole, salsa, and shredded cheese.

To Freeze

Label your freezer bag.  Add all ingredients.  Remove as much air as possible, seal, and lay flat in your freezer for up to three months.  When ready to cook, thaw and cook in crockpot on “low” setting for 8 hours or until beef shreds easily with a fork.

Recipe By Family Freezer

6. Slow Cooked Cheesy Tortellini

There’s no better feeling than coming home to the cheesiest tortellini ever, and yes, it’s easily made right in the crock pot.

INGREDIENTS:

• 1 tablespoon olive oil
• 1 pound ground beef
• 1 onion, diced
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 (10-ounce) can diced tomatoes and green chiles, undrained
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon crushed red pepper flakes, optional
• Kosher salt and freshly ground black pepper, to taste
• 1 (9-ounce) package refrigerated three cheese tortellini
• 1 cup shredded mozzarella cheese
• 1/2 cup shredded cheddar cheese
• 2 tablespoons chopped fresh parsley leaves

Recipe Created By: Damn Delicious 

7. Steamy Slow Cooker Enchilada Stack

One of the easiest enchiladas you will ever make. Simply turn on your crockpot and forget all about it until you have the cheesiest enchiladas ever!

INGREDIENTS:

• 1 pound ground beef
• 1 (15-ounce) can black beans, drained and rinsed
• 1 cup corn kernels, frozen, canned or roasted
• 1 cup salsa, homemadeor store-bought
• 1 (4.5-ounce) can Old El Paso™ chopped green chiles, drained
• 2 teaspoons Old El Paso™ taco seasoning mix
• 1 (10-ounce) can Old El Paso™ mild enchilada sauce, divided
• 4 9-inch flour tortillas
• 2 cups shredded Mexican blend cheese, divided
• 1 avocado, halved, seeded, peeled and diced, for serving
• 1 Roma tomato, diced, for serving
• 2 tablespoons chopped fresh cilantro leaves

Recipe Originally Made By: Damn Delicious 

Working a Desk Job? Here's How 30 Minute Workouts Can Save Your Life 0

The average American spends around twenty-eight hours a week sitting at a desk. If you spend this much time at your desk, you will appreciate this study.

The American Journal of Epidemiology released a study that discovered participating in any kind of physical activity for as little as thirty minutes per day can reduce a person’s risk of early death. One out of four adults spend more than eight hours per day sitting. The results from this study can inspire working people to leave the computer and stretch on their lunch break. Lunch break is a great time to run those errands you’ve been putting off, too!

Researchers studied a total of 8,000 middle-aged and older adults. The selection of adults had already partaken in a study on strokes during the years 2009-2013. Participants wore activity monitors for at least four days. The monitors tracked the amount and intensity of their daily physical activity. Activity levels were compared to the death rate data of participants, which allowed researchers to deduce how moving more and sitting less could lessen the risk of early death.

The results showed physical activity of any intensity, even walking the block during lunch or using weights, offered serious health benefits. In fact, low intensity activity like stretching or taking a small walk could lower the risk of early death by 17 percent. Opting for more intense workouts such as jogging, swimming, SoulCycle, etc. more than doubled this. Even a thirty-minute jog can decrease your risk of early death by 35 percent. Researchers went even deeper, finding that even taking a couple minutes away from your desk is still beneficial.

Keith Diaz, PhD, assistant professor of behavioral medicine at Columbia University Vagelos College of Physicians and Surgeons says “If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows—whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking.” 

By Thomas Cox and Martha Kendall Custard                                                          

5 Slow Cooker Recipes That Make Easy Weeknight Meals 0

Slow Cooker Chicken Thighs

 This mouthwatering chicken thigh recipe can be ready in no time! Simply toss all the ingredients into your slow cooker and you’re good to go.

Ingredients

• Nonstick cooking spray
• 8 boneless skinless chicken thighs (2 to 2 1/2 pounds total)
• 1/3 cup honey 
• 1/3 cup ketchup
• 1/3 cup low-sodium soy sauce
• 1/2 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper flakes
• 6 cloves garlic, peeled and smashed
• One 1-inch piece ginger, peeled and minced
• 2 tablespoons cornstarch, optional
• 1 teaspoon toasted sesame seeds
• Chopped scallions and cooked white rice, for serving 

Directions

1. Coat the insert of a 6-quart slow cooker with cooking spray and add the chicken thighs. In a glass measuring cup, whisk together the honey, ketchup, soy sauce, oregano, pepper flakes, garlic and ginger and pour over the chicken. Cover and cook on low until the chicken is cooked through and tender, 5 to 6 hours. Turn off the heat, uncover and let rest for about 10 minutes before serving. The chicken and sauce can be served as-is or, for a thicker sauce, remove the chicken and set aside, covered, to keep warm, then turn the slow cooker to high. Stir the cornstarch and 2 tablespoons cold water together until it resembles heavy cream. Pour the mixture into the sauce, cover and cook until the sauce is thick and bubbling, about 30 minutes. (The mixture must come to a boil to activate the starch and thicken the sauce.) Return the chicken back to the sauce and heat the chicken through, about 5 minutes.
2. Transfer the chicken and sauce to a platter, sprinkle with the sesame seeds and scallions and serve hot with rice.

Recipe by Food Network

Slow Cooker Buffalo Lettuce Wraps

Everything feels healthier and better once its wrapped in fresh lettuce. This is a quick go to dish that anyone can enjoy. 

Ingredients

• 1 1/2 pounds boneless skinless chicken breasts
• 1/4 cup buffalo wing sauce
• 1/4 cup BBQ sauce
• 1/4 cup apricot preserves
• 1/4 cup honey
• 1/4 cup cornstarch (optional)
• 1/4 cup plain greek yogurt
• 1/4 cup blue cheese crumbles
• 2 tablespoons milk
• 1 tablespoon lemon juice
• salt and pepper to taste
• 1 head bib lettuce

Recipe Originally Created By: Jennifer - Slow Cook Gourmet 

Slow Cooker Turkey Tacos 

If you are looking for a healthy slow cooker recipe, you have hit the jackpot with this one. Slow cooker turkey tacos are easy, healthy, and delicious.

INGREDIENTS

• For the taco meat:
• 1 teaspoon olive oil
• 1 white onion, chopped
• 1 pound 94% lean ground turkey (can also use 99% lean if you desire)
• 3 garlic cloves, minced
• 1 (8 oz) can tomato sauce (1 cup)
• 2 teaspoons cumin
• 2 teaspoons chili powder
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• ⅛ teaspoon cayenne pepper, optional
• ¾ teaspoon salt
• Toppings:
• 8 corn tortillas
• 1 cup grape tomatoes, quartered (can also use 1 large tomato, diced)
• ½ cup shredded cheddar cheese
• 1 avocado, diced
• Shredded lettuce, for topping
• Sliced jalapeno, for topping

INSTRUCTIONS

1. Add olive oil to a large skillet and place over medium high heat. Add onions and turkey. Brown the turkey, and break up the meat with a wooden spoon until nice and browned. Transfer to the slow cooker and add in garlic, tomato sauce, cumin, chili powder, oregano, paprika, cayenne pepper and salt. Stir to combine. Cook on high for 2-3 hours or on low for 6-7 hours.
2. Once ready to serve, divide meat between 8 corn tortillas. Add grape tomatoes, cheese, diced avocado, lettuce and jalapeño slices. Serves 4. Optional to serve with greek yogurt, if desired.

Recipe by Ambitious Kitchen

Slow Cooker Jambalaya

This unique Slow Cooker Jambalaya, with chucks of chicken and andouille sausage and lots of shrimp, is a super flavorful one dish meal.

Ingredients

• 1 (14.5-ounce) can diced tomatoes
• 1 (14.5-ounce) can beef broth
• 1 (8-ounce) can tomato paste
• 2 bay leaves
• 2 teaspoons dried basil
• 1 1/2 teaspoons dried oregano
• 1/2 teaspoon Tony Chachere's Creole Seasoning
• 1/2 teaspoon Tabasco sauce
• 1/2 teaspoon salt
• 1/2 teaspoon Worcestershire sauce
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon black pepper
• 1 medium onion, chopped
• 1 green bell pepper, seeded and chopped
• 2 celery ribs, chopped
• 4 cloves garlic, minced
• 1 pound Andouille sausage or use kielbasa, cut into slices
• 2 chicken breasts, cut into 1-inch pieces
• 1/2 pound shrimp, peeled and deveined
• 1 1/2 cup white rice
• 1 tablespoon chopped fresh parsley

Recipe Originally Created By: Christin Mahrlig

Slow Cooker Mexican Quinoa Casserole

This one pan Mexican quinoa casserole is perfect for the slow cooker! You can throw it together in minutes and leave it alone, which makes it a great weeknight meal option. It’s so customizable, too, which makes it great for kids.

Instructions

• 1 cup Quinoa, Uncooked
• 1 cup Frozen Corn
• 2/3 cup Reduced Sodium Chickpeas, Drained and rinsed
• 1/2 cup Black Beans, Drained and rinsed
• 1 cup Red Pepper, Chopped, about 1 large pepper
• 1 cup Roma Tomato, Chopped, about 2 tomatoes
• 1/2 cup Onion, Roughly chopped, about 1/2 large onion
• 1/2 tablespoon Cumin
• 1 tablespoon Garlic, Minced
• 1/4 teaspoon Salt
• pinch of Black Pepper
• 1-1 1/2 tablespoons sauce from a can of chipotle peppers in adobo sauce
• 2 cups Reduced Sodium Vegetable Broth
• Shredded Cheddar Cheese, For garnish
• Fresh Cilantro, For garnish

Directions

1. Spray your slow cooker with cooking spray and place the uncooked quinoa, corn, chickpeas, black beans, red pepper, tomato, onion cumin powder, garlic, salt, pepper and adobe sauce inside, stirring until well combined.
2. Pour in in the vegetable broth, stir well, and cover the pot. Cook on high for 3-4 hours. Mine was perfect at 3 hours, so check it and make sure the quinoa isn’t burning.
3. Once cooked, season to taste with additional salt and pepper and garnish with cheese and cilantro.

Recipe by Food Faith Fitness

Why Exercising in the Morning Works Best 0

Working out in the morning has been gaining popularity as of late, but some people still like to hit the gym in the evening when they feel they have the most free-time. According to the findings of Researchers at the Brown Alpert Medical School, working out in the morning might have better benefits than working out in the afternoon or evening.

This information was collected after an examination of 375 adults who maintained long term weight loss and daily exercise of varying intensity. After studying the time and frequency at which workouts were conducted, researcher discovered that the majority of people were working out before noon. Of course, this is a correlation not a causation. Regardless, working out diligently has been proven to yield results.

"Our findings warrant future experimental research to determine whether promoting consistency in the time of day that planned and structured physical activity is performed can help individuals achieve and sustain higher levels of physical activity," said Dale Bond, PhD.

If you are planning to start working out, you might want to incorporate exercise into your morning routine. "It will also be important to determine whether there is a specific time of day that is more advantageous for individuals who have initial low physical activity levels to develop a physical activity habit," she said.

The Daily Routines of Famous Creatives 0

People say that creative brains are inherently different than the average brain. This affects their routines. Famous creative people like Mozart, Beethoven, Picasso, Kant, Franklin, Murakami, etc. follow routines unique to their creative brains.

They might not look like the routines we recognize today, but they are still routines. A few years ago, Mason Currey wrote a book called Daily Rituals: How Artists Work. This book analyzed 161 daily rituals utilizing materials available.

Podio was used to make this research an interactive chart that lets you explore the divisions between sleep, creative work, day job/admin, food/leisure/exercise, and other rituals followed by these creative people.

It is possible that Beethoven’s Ode to Joy, Vonnegut’s Slaughterhouse-Five, and Picasso’s Guernica wouldn’t be here today if the artists hadn’t strayed from the average routine. While these practices might not be realistic for your daily life, we can learn something from them.

Text By Thomas Cox and Martha Kendall Custard

21 Back To School Lunches 0

12 Anti-Inflammatory Foods You Should Start Eating 0

Most people spend lots of time searching for the perfect diet. We want a diet that will age us gracefully, prevent disease, help us lose weight, and just make us healthy in general. There are loads of diets out there claiming to do this, but there is one problem they often do not address. This one problem could even be the trigger behind the issues we are trying to fix through dieting. This problem is inflammation.

 Inflammation is a part of the body’s immune response. It can cause discomfort, redness, swelling, and other undesirable side effects. While mainstream media has recently discovered inflammation and proposed hundreds of easy cures, we believe the most natural and effective remedy is the food we put in our bodies. After all, Hippocrates says “Let food by thy medicine and medicine be thy food.” Eating healthier food that prevents inflammation can allow your body to heal more efficiently. This works in preventing diseases like obesity, heart disease, cancer, and other degenerative diseases.

If you are looking to decrease inflammation by way of a healthy diet, incorporate these 12 ingredients.

Turmeric

Turmeric gets its anti-inflammatory properties from curcumin. This compound has been proven to inhibit numerous pro-inflammatory compounds in clinical studies. Turmeric has even been shown through studies to have similar effects to anti-inflammatory over the counter medication. Current uses like treatment for irritable bowel disease and rheumatoid arthritis are being investigated. Also being investigated is its role in preventing diseases like cancer and Alzheimer’s.

Recipes with this item: Try our turmeric coconut rice!

Salmon

The omega-3 fatty acids in salmon inhibit the pro-inflammatory enzyme COX. They also inhibit the pro-inflammatory effects of omega-6 fatty acids. This makes salmon a great choice for the average American, as we tend to overconsume omega-6 fatty acids.

Recipes with this item: Try our Salmon Teriyaki with Broccoli!

Walnuts

If you are vegetarian and still searching for a good source of omega-3 fatty acids, walnuts are the choice for you. In addition to omega-3s, walnuts also contain polyphenols. These are antioxidants that prevent oxidative damage.

Ginger

Ginger is considered anti-inflammatory due to its gingerol compound. Gingerol suppresses pro-inflammatory compounds such as cytokines and chemokines, in addition to pro-oxidative agents that promote systematic stress.

Recipes with this item: Try our Beef and Cabbage Stir Fry—it contains ginger!

Green Tea

You are probably familiar with the health benefits of green tea. Green tea contains a polyphenol called EGCG, which is thought to inhibit pro-inflammatory pathways. Green tea has been studied for its therapeutic use in cancer, irritable bowel disease, and diabetes. We recommend drinking the tea normally or soaking your brown rice in green tea for an earthy rice dish.

Dark Leafy Greens

Spinach, kale, and other leady greens are great as anti-inflammatories. The vitamin C, vitamin E, and antioxidants in dark, leafy greens curb the inflammatory process.

Recipes with this item: Try our spinach filled breakfast quiche!

Onions

Onions include multiple anti-inflammatory compounds. The most notable is quercetin, a compound that inhibits pro-inflammatory activity. It also has antioxidant effects. This is great news, as onions can be added to just about any dish.

Recipes with this item: Try our white fish stew with onions!

Garlic

In the same family as onions, garlic contains numerous anti-inflammatory compounds and antioxidants. Allicin is one of these compounds. It inhibits pro-inflammatory messengers. Studies also show that garlic limits the progression of atherosclerosis, promoting heart health.

Recipes with this item: Try our Mexican picadillo with garlic!

Berries

The same compounds that give berries their vibrant colors are known for their strong anti-inflammatory properties. Anthocyanins lesson the activity of a compound that is responsible for initiating many pro-inflammatory processes. As antioxidants, berries also control oxidative stress.

Recipes with this item: Try our blueberry quinoa breakfast bars!

Cruciferous Vegetables (Like Broccoli)

Cruciferous vegetables like cabbage and broccoli contain glucosinolates. These compounds are being studied as they are thought to block a pro-inflammatory transcription factor. These vegetables also contain vitamin K and omega-3 fatty acids, which regulates immune and inflammatory response.

Recipes with this item: Try our beef and cabbage stir fry!

Ground Flaxseed

You might have seen flaxseeds popping up in healthy recipes lately. This is because they contain ALA, an omega-3 fatty acid that helps guard against cardiovascular inflammation. They also contain lignans, which is a polyphenol that inhibits the formation of platelet activating factor that is risk for inflammation.

Extra-Virgin Olive Oil

Consuming olive oil can reduce the amount of anti-inflammatory markers in the blood. Olive oil contains at least nine polyphenols that limit inflammation in the body. One way they do this is by decreasing the production of pro-inflammatory messenger molecules. Make olive oil a staple in your household.

Recipes with this item: Try our buttery lemon and thyme baby potatoes with olive oil!

Text By Thomas Cox and Martha Kendall Custard 

Five Easy Mid-Week Meals 0

mealFit Black Bean Zucchini Enchilada Casserole 0

Ingredients 

• Pack of 12 Corn tortillas
• 3 bell peppers
• 1 onion sliced
• 2 Grated zucchini
• 2 Cans of Black beans
• 1 lb of Sharp Cheddar Cheese Grated

• Sauté the bell peppers and onion in olive oil till soft
• Place a

Enchilada sauce

• 2 -15 oz cans of Diced tomatoes
• ½ onion diced
• 1 bell pepper diced
• 2 tsp Mealftit OG Seasoning
• 2 tsp chili powder
• 2 tsp cumin
• 1 tsp coriander
• 1 tsp oregano

Instructions

• Bring to a boil and turn heat to a simmer for 30 min
• Transfer to a blender  and purée
• Transfer back to the pot to keep warm

Casserole

• Pre-heat oven to 350
• In a 9x13 pan spray with cooking spray
• Put a thin layer of enchilada sauce on the bottom of the pan.
• Then a layer of the corn tortillas
• Then a thin layer of the peppers and onions
• Then a layer for black beans
• Then a layer of cheese.
• Then repeat the steps one more time…Sauce, tortillas, peppers and onions, black beans they cheese.
• Cover the dish in tin foil and tent it so the cheese does not melt to the foil
• Bake for 25 min
• Then uncover and bake for another 10 min then check

11 Foods You Should NEVER Eat If You Suffer Inflammation 0