Saturday, July 30, 2016

How to Make the Perf

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A sweet and fruity s

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Delicious Berry Cher

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Roasted Berry Parfait

Berry Parfait 1Berries are nature’s way of handing you the perfect dessert. Sweet and pleasurable to eat, berries also have some of the highest antioxidant ratings of all fruits.

A bowl of fresh, ripe berries is splendid, for sure, but this parfait made from layers of roasted berries and whipped cream is over-the-top deliciousness.

Roasting berries bring out their sweetness, a handy trick when berries aren’t quite as ripe as you’d like. The flavor of roasted berries is richer, tasting more like pie filling than fresh berries. Layered with whipped cream (made from either coconut milk or whipping cream), the roasted berries turn into a gorgeous, healthy and decadent-tasting dessert.

Servings: 6

Time in the Kitchen: 35 minutes


Fresh Berries
  • 24 ounces fresh berries (about 2 pints) (680 g)
  • 1 tablespoon maple syrup (15 ml)
  • 2 tablespoons coconut oil (30 ml)
  • 1 teaspoon vanilla extract ( 5 ml)
  • Pinch of salt
  • 1 13.5 ounce can (400 ml) full-fat coconut milk, refrigerated overnight, or 8 ounces (236 ml) heavy whipping cream


Preheat oven to 450 °F/232 °C. Line a large rimmed baking sheet with parchment paper.

If using strawberries, hull and quarter the berries.

In a large bowl combine the berries. Pour the maple syrup, coconut oil, and vanilla extract over the berries. Add a pinch of salt. Gently mix.

Spread the berries out evenly in one layer on the baking sheet.

Roast 25 minutes (do not stir).

Fresh Berries

While the berries are roasting, put a mixing bowl in the freezer to chill for 20 minutes or so.

If making coconut whipped cream, open the can of chilled coconut milk and scrape the solid coconut cream into the chilled mixing bowl, without disturbing the liquid. Save the liquid for another use, like smoothies.

Beat for about 2 minutes. If desired, add maple syrup or sugar to sweeten.

If using whipping cream, beat the cream in the chilled mixing bowl until it turns into whipped cream. If desired, add maple syrup or sugar to sweeten.

In clear glasses or bowl, layer the cooled berries and (coconut) whipped cream.

Berry Parfait 2
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from Mark's Daily Apple

Tips for Exercising in the Heat

Don’t let the summertime heat and humidity ruin your exercise enthusiasm. Following these simple rules to help make outdoor workouts a success.

The Risks

Feeling the burn in hot conditions can increase your risk for injury, dehydration and heat illness. Issues can range from minor fatigue and muscle cramping to a more serious case of heat exhaustion. The worst-case scenario is a condition referred to as heat stroke, where the body loses the ability to cool itself. (This is a medical emergency and requires immediate medical attention.) The good news is you can protect yourself by following these five rules.

Rule #1: Hydrate, hydrate, hydrate.

Around-the-clock hydration is imperative for folks who exercise multiple days a week. Water is ideal for moderate activity, but consider choosing a sports drink with calories and electrolytes for more vigorous activities lasting longer than 60 minutes. The American Academy of Sports Medicine recommends 8 to 12 fluid ounces of water 10 to 15 minutes before exercise and 3 to 8 fluid ounces every 15 to 20 minutes for workouts less than 60 minutes. For guidelines on longer-duration workouts, visit the American College of Sports Medicine website or download the Selecting and Effectively Using Hydration for Fitness brochure.

Rule #2: Check the forecast.

Check the projected weather conditions for your workout days. Pay special attention to the ultraviolet index and slather on the sunscreen when needed. In addition to checking the temperature, one of the most-important things to pay attention to is the humidity level. The more humid the air, the more difficult exercising can be. On extremely humid days, aim to exercise early in the morning or later in the evening, times when levels will likely be lower.

Rule #3: Plan your route accordingly.

There’s nothing worse than getting stranded or lost in the heat. Map out safe and reasonable distances on very hot days, and if conditions are dangerous, consider canceling or shortening the duration of your workout accordingly. Plan ahead for water stops and restroom breaks where applicable. Use apps like My Run Keeper or Footpath to map out your course ahead of time.

Rule #4: Don’t forget to recover.

It’s vital to end steamy outdoor workouts with proper fuel and fluids. By doing so your muscles and energy stores can prepare for your next outing. Weight loss from sweat needs to be replenished at a rate of 20 to 24 fluid ounces for every pound lost, and make sure to take in some recovery foods to help tired muscles.

Rule #5: Be sure to cross-train.

Workouts should be something you enjoy — indoors or outdoors. There’s no need to be handcuffed to one type of activity in the summer months. Consider kayaking, standup paddleboarding or beach yoga. Changing your workouts with the seasons will help you stay engaged too.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

from Healthy Eats – Food Network Healthy...

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Clean Eating Peach Vinaigrette Recipe

The summer season is such an amazing time of year! I say that, not because I enjoy the heat (which I detest), but because of all the amazing produce I get to enjoy!

This recipe created and shared in… Read more →

from The Gracious Pantry

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Stay hydrated! Adding stuff like fruits, vegetables, and herbs to your water makes it easier and fun to drink up! #spawater #h2o via