Ombré Your Nails for Halloween or the Holiday Season

Here’s a fun nail polish style that I’ve never seen before and it looks super easy to try. PLUS it’s cute, stylish, and different from any usual nail design.

It’s called the Ombré. You can switch up the colors for any season or holiday.

Keep these colors in mind for upcoming seasons:

  • black and orange for Halloween
  • red, brown, and orange for the fall and Thanksgiving season
  • blue and white for the winter season

Learn how to create this fresh style and other fun tips about nail designs from Glam Nail Studio by Amber-Elizabeth Stores.

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ombre4

Ombré

The ombré trend is everywhere, from dip-dyed clothes to hair color, and now to your nails.

TOOLS

  • Base coat
  • Three to four polishes in different tints of the same color
  • Top coat
  • Makeup wedge sponge
  • Paper towel
  • Polish remover
  • Cotton swab

1) Apply base coat and let dry. Line the polishes up in order from lightest to darkest. Grab a make-up wedge sponge and lightly dampen it with water.

ombre1

2) Take the lightest or darkest polish and apply a stripe of color along the thin end of the wedge. Alongside it, quickly apply a stripe of the next color in the line. Repeat with additional stripes from each polish color.

3) Dab the sponge on a paper towel a few times to blend the colors.

4) Line the tip of the wedge up with your free edge and firmly press it down on the nail plate like you’re stamping it on. Dab the sponge in the same spot a few times (but try not to move it around too much).ombre2

5) Repeat steps four through seven for each nail.

6) Clean up any excess polish on your skin with a cotton swab soaked in polish remover.

7) Let dry completely and apply top coat.ombre3

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Try dozens of other nail designs from Glam Nail Studio by Amber-Elizabeth Stores.

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Buy from an Online Retailer

            

Celebrity manicurist Amber Elizabeth Stores brings the salon straight to your living room in this graphic, information-packed guidebook, working from the inside out, Stores starts with research-supported advice on which foods to eat and products to use for optimal nail health. Next up she gives a basic introduction to the kinds of equipment you’ll want to have on hand, explaining how and why each tool is used. She’ll then delve into the vast world of nail polishes, illuminating the differences between base coats, ridge fillers, strengtheners, sealers, and more. Included in her polish tips is a unique guide to selecting the perfect colors based on your skin tone, style, and the season. Polishes are followed by a chapter on nail shapes—what they “say” and how to attain them. A chapter on the “Not-So-Basics” takes the salon experience to the next level, with tips for electric manicures, hot oil manicures, paraffin waxes, and more. The “Queen of Shellac” goes on to share her top secret tips for acrylics, gels, and myriad effects (marbling, dotting, fading color, glitter dust, to name a few) in the second to last chapter. The book’s grand finale is a collection of stunning, fashionable photography showing how artful and fashionable nails can be—and inspiring an infinite array of ideas in the reader.

Refresh Your Lips with this Fruity Exfoliating Scrub That You Can Make At Home

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Strawberry photo courtesy of Wikimedia commons

We all want to have soft, good-looking lips, right? But we all have to contend with a variety of factors that are constantly waging war against our lips.

From the cold winds of winter to bright sunny days at the beach to stuffy days in dry offices, it seems like the next bout of chapped lips is always just a moment away.

So what’s the solution? To load up on expensive cosmetics or chemical-based lip care products?

Shannon Buck has another way. In her book, “200 Natural Tips, Techniques and Recipes for Natural Beauty,” Buck provides some great recipes for making your own lip care products at home.

Her is her recipes for a fruiting exfoliating lip scrub.

Lip scrubs: These are thick and rich exfoliating and conditioning treatments for your lips. Made from rich butters and gentle scrubbing sugars and salts, they will leave your lips feeling smooth and looking healthy and bright. They can be used one or twice per week.

Fruity Lip Scrub
Makes approx. 1 ounce

This is a sweet, strawberry-scented scrub to polish and protect your lips.

  • 1⁄2 teaspoon beeswax
  • 2 teaspoons sweet almond oil
  • 1 teaspoon mango butter
  • 11⁄4 teaspoons finely ground freeze-dried
    strawberries
  • 2 teaspoons superfine or castor sugar
  • 40 drops vitamin E oil

Measure out the beeswax, sweet almond oil, and mango butter into a small glass measuring cup and place in a saucepan containing a few inches of simmering water until the beeswax and butter have fully melted.

2. Remove from the heat and quickly stir in the ground strawberries, sugar, and vitamin E oil. When the mixture starts to harden, simply spoon it into a
container with a lid to continue cooling to room temperature.

To use: Massage a small amount of the scrub over moistened lips to exfoliate.


 

200RecipesforNaturalBeautyMany of today’s beauty products contain harmful chemicals and other additives that most of us don’t even know about – and if we did, we wouldn’t use them–no more. With 200 Tips, Techniques, and Recipes for Natural Beauty you’ll learn all that you need to know to make your own organic beauty products. Create delightful lotions and potions in your own kitchen, using all-natural, holistic ingredients like herbs and flowers. Discover conditioning carrier oils, sumptuous butters, and aromatic floral extracts that will nourish you head to toe. Also, use some of the recipes for your overall health, including curative herbal extracts and therapeutically effective essential oils. With step-by-step photographs, clear instructions, and expert tips, each recipe is easy to follow. Give them as gifts or keep them for yourself. Regardless, you’ll never want to buy beauty products from the drug store again!

Shannon Buck is an Herbalist, natural-beauty expert, and author of the popular natural beauty blog, Fresh-Picked Beauty. She enjoys creating home-spun skincare and beauty products in her kitchen near Seattle, Washington and is currently training to become a Certified Aromatherapist.Read Shannon’s blog at www.freshpickedbeauty.com

How to Keep Your Infant or Toddler Free of Cavities

The recipe for keeping older children free of cavities seems pretty clear —teach them to brush regularly, floss everyday and try to reduce the number of sugary foods that they eat.

But what about babies and toddlers? When is it time to start thinking about their teeth? How soon should they start to brush?

And what can parents do to promote good dental health from the moment the first tooth appears?

The answer to all these questions can be found in the book The Best Homemade Baby Food Recipes on the Planet, which in addition to being a delicious cookbook, is also an invaluable source for all things related to food and nutrition for young children.

CAVITY PREVENTION IN INFANTS AND TODDLERS

A balanced diet is not only important to infants and toddlers’ general health, but also for their dental health. Baby and toddler tooth decay had until recently been blamed primarily on baby bottle tooth decay syndrome, cavities developed from allowing a child to drink from bottles of juice or milk while falling asleep, which can cause the liquid to pool in the mouth.

A broader viewpoint now includes the following other causes of tooth decay and methods of prevention:

  • Start early with good nutrition, eating habits and oral hygiene
  • Don’t dip pacifiers in sugar, honey or juice (Never give honey to a baby less than a year old under any circumstances)
  • Limit fruit juices to 1/2 cup (120 ml) daily
  • Do not offer juice or other sweet liquids in a bottle–only in a cup. If you must give your baby something to suck on at bedtime for comfort, use only water or a pacifier
  • Wipe your baby’s gums with a soft, wet washcloth to remove harmful bacteria
  • When your baby has a few teeth, either brush them with a soft bristle brush or wipe them off after meals with a wet piece of gauze
  • Pay an early visit to a pediatric dentist

Between six and twelve months of age, your baby will generally cut about eight teeth. These primary teeth are important for chewing food, speech and good appearance. Baby teeth also help reserve space in the jaws for permanent teeth—all significant reasons for keeping them healthy.

As soon as the teeth break through, clean them daily with a damp cloth, gauze pad, or soft baby brush. Use only fresh water, no toothpaste. Daily cleaning is essential, as this is the time when solids and juices are added to the diet.

Oral bacteria feed on sugar and starches that destroy tooth enamel and cause cavities. Foods that tend to cling to baby teeth include sugary food and high starch snacks, such as dried fruit, crackers, breadsticks and teething biscuits. Eating Cheddar, Monterey Jack, or Swiss cheese immediately after sugary and high starch foods may counteract some of the negative effects but not as thoroughly as cleaning the teeth.

If your water supply is not fluoridated and the natural fluoride content of your water is low, your pediatrician may prescribe a fluoride supplement around six months. By your baby’s first birthday, visit a pediatric dentist and ask for a demonstration and information on proper brushing techniques.

Toddlers are not developmentally ready to brush their teeth by themselves yet, but between eighteen months and two years, start teaching your toddler to spit out toothpaste. So long as it is not swallowed, use a pea-sized amount of fluoride on the toothbrush and guiding her hand, help her brush her teeth. Training toothpaste without fluoride, which is safe to swallow, is also available for toddlers.


Best Homemade Baby FoodThe Top of Its Class!

The Best Homemade Baby Food on the Planet was nominated for the 2012 International Association of Culinary Professionals annual Cookbook Awards competition. Considered the gold standard among cookbook awards and widely lauded as the most selective in the industry, the IACP has been presenting its cookbook awards for more than 25 years to promote quality and creativity in culinary writing and publishing. Past nominees include Julia Child, Mark Bittman, and Thomas Keller, among others.

Food Made with Love Is Food You Can Trust!

Preparing simple, homemade food in the comfort of your own kitchen is one of the greatest gifts you can give your little one. Not only does it allow you to nourish your child with the most pure and wholesome ingredients, but it also gives you the peace of mind of knowing what has gone into every bite your baby takes.

Full of recipes to suit every age and stage—from six months all the way to twenty-three months—The Best Homemade Baby Food on the Planet shows you how simple and easy it is to prepare food your baby will go absolutely ga-ga for. From quick purées like Mighty Tasty Blueberry and Pear Mash and No-Cook Prune Purée, to new and nourishing meals like Sweet Omelet Surprise and Finger-Lickin’ Good Lentils and Potato with Cheese, you’ll find it a breeze to prepare any and all of the recipes you and your little one fancy.

And to make things even more easy-peasy, you’ll find each recipe also contains:

  • Two methods for preparation—stovetop or microwave—herever applicable, so you can whip up recipes in whatever time you have. Many microwave options make it possible for meals to be made in less than 10 minutes.
  • An easy-to-spot snowflake icon on all recipes suitable for freezing, so you can make baby’s meals at your convenience, or in batches, to save time and money.
  • A complete nutritional analysis, so you can be sure you’re giving your child the best possible start.

Make your own super-delicious, super-nutritious homemade baby food today—it’s guaranteed to be the best thing that’s ever crossed the high chair!

Warm Up This Fall with a Creamy Butternut Squash and Apple Soup

Did you know that the best time to enjoy fresh winter squash, including butternut, is during its peak season from October through December?

Did you know that pepitas is another word for hulled pumpkin seeds?

Did you know that it is possible to feed your family, healthy, creative meals without driving yourself crazy in the process?

And that there’s a book that will help you do just that?

OK, OK, OK, those are a lot of questions. We didn’t mean to hit you with them all at once. But we are excited because a.) it is fall—prime apple and squash seasons b.) we love this new book from Michelle Dudash and c.) we have a chance to share this delicious recipe with you.

The following recipe comes from the book “Clean Living for Busy Families,” which is dietician Michelle Dudash’s guide to making creative, great tasting and healthy dishes for the whole family without spending every minute of the day on food.

CleanEating_butternutsquashsoup

CREAMY BUTTERNUT SQUASH AND APPLE SOUP WITH PEPITAS

This pretty soup has vibrant color and sweet creaminess and is sure to be a hit with your family. I’ve fed it to the pickiest children and they loved it. You can buy a single can of coconut milk or a carton if you can use it or want to freeze some.

  • 1 tablespoon (15 ml) extra virgin olive oil1 carrot, thinly sliced (about 1 cup, or 130 g)
  • 1 small onion, thinly sliced (about 1 cup or 160 g)
  • 1 gala apple, peeled, thinly sliced (about 1 cup or 110 g)
  • 1 stalk celery, thinly sliced (about 2/3 cup or 67 g)
  • 1 small butternut squash, halved lengthwise, seeds scooped, peeled, cubed (about 5 cups or 700 g)
  • 3 1/2 cups (820 ml) organic or reduced sodium vegetable borth
  • 4 parsley stems
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground white pepper (or 1/4 teaspoon freshly ground black pepper)
  • 1 cup (235 ml) light coconut milk, not fat free, low fat OK
  • 1 teaspoon (5 ml) sherry vinegar (or apple cider vinegar)
  • 1/4 cup (35g) roasted pepitas (hulled pumpkin seeds)

Heat a large pot over medium high heat and add oil. Add carrot, onion, apple and celery. Cook gently until tender, gradually reducing heat as needed to prevent browning, about 14 minutes. Add butternut squash, broth, parsley, bay leaf, salt and pepper, and cover and simmer for 30 minutes until squash is fork-tender. Add milk and vinegar and simmer an additional 5 minutes to reheat.

Remove soup from heat and discard bay leaf and parsley stems. Ladle half of the soup into the blender, cover, and gradually turn up to high speed for 30 seconds until smooth. Add more broth from the pot if mixture is too thick. Pour soup into another container and puree remaining soup (or pulse for a chunky consistency). Combine pureed soups in the pot and reheat if needed. Pour into serving bowls and garnish with pepitas. Chill leftovers up to five days.

TIP: To make peeling winter squash easier, prick thick skins a few times with a sharp fork and microwave 2 to 3 minutes.

TOTAL PREP AND COOK TIME: 45 MINUTES
YIELD: 7 SERVINGS, 1 CUP (235 ML) EACH WITH 2 TABLESPOONS (6G) PEPITAS

Per Serving:

144 Calories
7 Grams Total Fat, 4 Grams Saturated Fat
4 Grams Protein
17 Grams Carbohydrate
3 Grams Dietary Fiber
0 mg Cholesterol


Clean Eating For Busy FamiliesAll moms know what a struggle it can be to get dinner on the table night after night—you want to prepare healthy meals for your family, but picky eaters, busy schedules, and way-too-long cooking times always seem to stand in your way.

Clean Eating for Busy Families takes the challenge out of putting delicious food on the family table on a nightly basis by providing you with a clear plan for dinner success. With streamlined weekly grocery lists, simple-yet-delicious recipes, and practical tips for healthy family eating, you’ll find it a cinch to trade in that uninspired takeout for wholesome meals that don’t just put your tummy to ease, but your mind too.

It’s Quick: From easy sautés and casseroles, to slow cooker meals, to pan-less grilling, all the recipes you’ll find inside list both mode and length of cooking time, so there’s no time wasted trying to figure out a time plan or what works best for your schedule. Plus, most recipes can be prepared in thirty minutes or less!

It’s Clean: The ever-growing “clean food” movement, which focuses on a healthy, whole foods-based approach to eating, lies at the foundation of this book, so you can be sure you’re feeding your family the very best. From wholesome ingredient lists to nutritional analysis on every recipe, you can feel confident that every meal you prepare is both nutrient-rich and calorie-conscious.

It’s Green: Featuring eco-friendly tips, along with information on how to go green while shopping and cooking, you’ll find it a cinch to keep your family and the planet happy. You’ll also find the peak season noted on every recipe, as well as substitutions for ingredients that are out of season, so you can adapt according to what works best for you.

And most importantly…it’s delicious! From Orange Peel Chicken & Broccoli Stir-fry with Brown Rice to Baja Fish Tacos with Pico de Gallo and Summer Berry Slump with Vanilla Greek Yogurt, you’ll enjoy night after night of delicious home cooking—without any of the hassle. Get started creating new and exciting dishes for your family today!

What Plant Will Remind You of Your Inner Beauty?

We know you’re beautiful in every way, don’t worry. But maybe you haven’t been seeing or feeling that beauty inside you lately. Maybe you’re just not feeling like yourself. You’re feeling down, stressed, your friends are busy, it happens. But this feeling doesn’t last forever.

In her book, The Complete Illustrated Encyclopedia of Magical Plants, Susan Gregg explains how Henna can free your inner beauty, strongly feel the romance in the air, and connect with your spiritual essence.

 

henna

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the plant: Henna is native to Egypt, India, Kurdistan, Levant, Persia, and Syria. It is a shrub that grows eight to ten feet tall. It has small yellow and white flowers that are very fragrant and sweet smelling. The powdered leaves are used to dye the hair. A dye for the skin can be created by making a paste out of the leaves and combining it with catechu. The paste is spread on the skin and allowed to remain overnight.

how to harness henna’s magical properties: If you’ve been tossing and turning at night, place the leaves under your pillow to ensure a good night’s sleep. You can also do this to attract love into your life. Combine the powder with water and use it to write down all your deepest desires. Place the note in a red envelope on your altar to help them manifest. To deepen your connection to your spiritual essence, use Henna to draw a small heart on your forehead over your third eye (found in the middle of your forehead).

■ medicinal uses: Henna can be used to treat jaundice, leprosy, smallpox, and other skin problems. A poultice made from the flowers helps make the limbs supple.

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The ultimate guide to magical plants gets even better in this new edition of “The Complete Illustrated Encyclopedia of Magical Plants!”

Learn how to improve your life using the spiritual properties all around you in nature. This revised and expanded guide includes the magical properties and uses for nearly 300 plants. Entries describe how to use spells or rituals and potions that solve everything from shooing evil spirits out of a reader’s house to finding the perfect mate to using herbs, flowers, and plants in Wiccan and earth magic festivals. New entries are woven throughout the book to reflect the newest popular healing plants and herbs. Expert Susan Gregg shows you how to concoct tinctures, oils, and bath salts, work with dried leaves, and use fresh plants and flowers to call in fairies and plant divas that will enhance your life.
The smaller size of this bestselling encyclopedia makes it a perfect gift for a friend, a family member, or yourself!
Susan Gregg is the author of six books including The Toltec Way and The Complete Idiot’s Guide to Short Meditations. Her podcast, “Food for the Soul,” have earned a loyal following of thousands of listeners. She teaches Internet-based classes, as well as teleclasses, and was a speaker at The Whole Life Expos in LA and Boston. She also teaches classes at The Learning Annex, First Class in Washington, D.C., The Boston Learning Society, and the Discovery Center in Chicago.

Three Natural Facial Cleansers You Can Make At Home

Shannon Buck became interested in natural beauty and skin care products in her mid twenties, after discovering that the formulas she made at home worked better and contained less chemicals than the expensive store-bought products she bought during high school and college.

Buck’s new book, “200 Tips, Techniques and Recipes for Natural Beauty,” is filled with recipes for making your own cosmetics, and tips and tricks for choosing the right product for your complexion. 

Here is Buck’s guide to facial cleansers, followed by three recipes for creating your own basic facial cleaners.

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Water-based cleansers: These mild, herb-infused, water-based cleansers softly bathe and freshen up the skin, leaving it bright and dirt-free. While water-based cleansers may not take away makeup as well as a soap- or oil-based cleanser, they are perfect for those with a dry or sensitive skin type, where a soothing rinse is all that is desired. Nourishing and mild botanical ingredients, such as floral waters, herbs, tinctures, fruit juices, apple cider vinegar, and even honey, can all be added to your custom-made formula.

Soap-based cleansers: Containing a natural surfactant, usually liquid Castile soap, these cleansers free the skin of pore-clogging impurities, makeup, and oily sebum accumulation. Soap-based cleansers are effortlessly personalized to suit each skin type’s specific needs. You can add particular ingredients such as clay for a deep cleanse; sugar or almond meal for an exfoliating cleanse; detoxifying essential oils can be added for those with blemish-prone skin; aloe vera can be included for those with dry skin; and plant oils such as jojoba oil can even be
added for dry skin types.

Oil-based cleansers: These are formulated with nutritious plant oils and beneficial essential oils. Oil-based cleansers are concentrated and do not contain any water. They are superb for removing stubborn makeup—even eye makeup! They can transform parched, mature, and sensitive skin into softly cleansed, supple skin. Even oily skin types can use an oil-based cleanser with perfect results.

Basic Water-Based Cleanser
Makes 7 ounces

Best for normal, dry, sensitive, or mature skin. A water-based cleanser will whisk away impurities without stripping away essential moisture.

  • 1⁄4 cup chamomile floral water
  • 1⁄4 cup aloe vera gel
  • 1⁄4 cup vegetable glycerin
  • 2 tablespoons witch hazel extract

Combine all of the ingredients in a sanitized bottle. Shake the bottle well. Store in the
refrigerator and use within 2 weeks.

To use: Apply a generous amount of the cleanser to your skin using a spray bottle or cotton pad, massage in with your
fingertips, and tissue or rinse off.

Basic Soap-Based Cleanser
Makes 3 ounces

Best for normal, oily, combination, or blemish-prone skin. This cleanser loosens dirt, sebum, and makeup to leave your skin feeling clean and refreshed.

  • 3 tablespoons boiling water
  • 2 teaspoons plain table salt
  • 4 tablespoons liquid Castile soap
  1. Pour the boiling water into a small glass measuring cup. Add the salt and stir well to dissolve. Set aside.
  2. Add the liquid Castile soap to a sanitized bottle with a lid or pump.
  3. Place a funnel in the top of the bottle and add 1 tablespoon of the salt solution to the liquid Castile soap. Discard any remaining salt solution.
  4. Put the lid on the bottle and shake well to thicken. Store in the refrigerator and use within 2 weeks.

To use: Shake the bottle well and apply a pea-sized amount to wet skin, massage in (avoiding your eyes), and rinse off with warm water.

Basic Oil-Based Cleanser
Makes 3 ounces
Best for all skin types

This cleanser removes makeup, dirt, and skin impurities, while also deeply moisturizing and comforting all skin types.

  • 1 cup extra virgin olive oil
  • 2 tablespoons jojoba oil

1. Combine both the ingredients in a small, dry, sanitized bottle. Shake the bottle well.

To use: Apply a small amount to dry skin and massage in for 2 minutes. Tissue off. Rinse with warm water if desired.


200RecipesforNaturalBeautyMany of today’s beauty products contain harmful chemicals and other additives that most of us don’t even know about – and if we did, we wouldn’t use them–no more. With 200 Tips, Techniques, and Recipes for Natural Beauty you’ll learn all that you need to know to make your own organic beauty products. Create delightful lotions and potions in your own kitchen, using all-natural, holistic ingredients like herbs and flowers. Discover conditioning carrier oils, sumptuous butters, and aromatic floral extracts that will nourish you head to toe. Also, use some of the recipes for your overall health, including curative herbal extracts and therapeutically effective essential oils. With step-by-step photographs, clear instructions, and expert tips, each recipe is easy to follow. Give them as gifts or keep them for yourself. Regardless, you’ll never want to buy beauty products from the drug store again!

Shannon Buck is an Herbalist, natural-beauty expert, and author of the popular natural beauty blog, Fresh-Picked Beauty. She enjoys creating home-spun skincare and beauty products in her kitchen near Seattle, Washington and is currently training to become a Certified Aromatherapist.Read Shannon’s blog at www.freshpickedbeauty.com

Do You Know What Vegetable Has More Potassium Than a Banana? Hint…It’s “Gourd-geous”

PumpkinsIs it just us, or does the pumpkin get the short end of the stick this time of the year?

The pumpkin’s association with Halloween means that we are far more likely to carve one up and toss out the insides than we are to incorporate the seeds and pulp into our diets, and yet pumpkin actually has a ton of healthy qualities.

In this excerpt from “The Great Cholesterol Myth Cookbook,” authors Stephen Sinatra, MD, Jonny Bowden, PhD, and Deirdre Rawlings, ND, PhD, explain the beneficial properties of pumpkin and suggest one great recipe to take advantage of it’s tasty and healthy insides.

Pumpkin—The Potassium Heavyweight

Pumpkin is a nutritious but often overlooked vegetable that is ridiculously low in calories while very high in potassium and Vitamin A. Pumpkin is actually a potassium heavyweight, more so than even bananas. One 49-calorie cup of mashed pumpkin contains a whopping 564 mg of the stuff.

Why should you care? Let us count the ways! Several large epidemiological studies suggest that increase potassium intake is associated with a decreased risk of stroke. Four large studies have reported significant associations between dietary potassium and bone mineral density. And a number of studies have shown that people who eat a lot of potassium than people who don’t.

Anti-Ox Pumpkin and Cauliflower Mash

Smooth, sweet and rich in phylonutrients and antioxidants, this succulent combination is the perfect addition to any meal. Butternut squash and pumpkins are abundant in nutrients known as carotenoids, which are amazing beneficial for overall cardiovascular health. Cauliflower has a mild flavor and is an excellent source of vitamin C, K, folate and fiber.

Ingredients:

  • 3 cups (420 g) diced butternut squash, peeled
  • 3 cups (200 g) cauliflower, cut into large florets
  • 3 tablespoons (42 g) butter or ghee
  • 1/4 cup (30 g) grated Cheddar cheese
  • 1 teaspoon salt, Celtic or sea
  • 1 teaspoon black pepper
  • 2 teaspoons (18g) pumpkin seeds
  • 2 tablespoons (8 g) chopped fresh parsley

Place the butternut squash in a large saucepan, cover with water, and bring to a boil. Add the cauliflower and let simmer for about 5 minutes, or until both vegetables are soft. Transfer to a food processor, add the butter or ghee, cheese, salt, pepper, and pumpkin seeds and process until smooth.

Garnish with fresh parsley and serve immediately.

Yield: Four servings

Note: Add an Italian taste to this dish by using Parmesan cheese instead of cheddar. You can also sprinkle a little over the top and place under the broiler for a minute or two to brown on top.

Nutritional Analysis:

Per serving: 248.8 calories; 11.1 g fat; 2.9 g protein; 15.8 g carbs; 4.3 g fiber; 350.8 mg sodium


The Great Cholesterol Myth CookbookFor decades, low-fat and low-cholesterol diets have been touted as the way to prevent and reverse heart disease. In this groundbreaking book, “The Great Cholesterol Myth“, Jonny Bowden and Stephen Sinatra debunked that assertion, arguing that fat—often curtailed on traditional low cholesterol “heart-healthy” diets—is not the enemy and may in fact be part of the solution.

Now, in The Great Cholesterol Myth Cookbook, the authors and nutrition expert and whole foods chef Deirdre Rawlings, Ph.D., put their findings into action with a detailed meal plan and 100 delicious and nutritious recipes that will prevent and reverse heart disease and give you back the foods you thought were gone forever. Learn how to live a life free of heart disease without the use of harmful statin drugs. Based on the latest studies, discover why sugar (not fat), inflammation, stress, and high-carb diets full of processed foods are the true culprits of heart disease. Combat heart disease with 100 mouthwatering recipes designed to satisfy your taste buds, provide key nutrients, and keep your heart healthy