This is an easy Cauliflower or fake mashed potato recipe similar to how my mom makes it.

Paleo primal Breakfast of bacon eggs and an apple. These egg muffins include kake, mushrooms and onions.

Breakfast, first meal of the day.

There are a lot of healthy aspects to eating tuna and when you combine it with some super high tech foods it becomes jet fuel. Here’s a recipe I’ve been experimenting with for several years and each time it gets better and better.

Tuna salad has been part of American Culture for some time, probably since we’ve been able to can food. I don’t know the history behind tuna salad but because so many recipes have potatoes it’s a easy assumption tuna salad was big during the war when food was rationed and hard to come by. OK enough history and what could have been.

I’ll start the Healthy Tuna Salad recipe off with a list of the core ingredients and then list other super foods to add and to enhance flavor & taste. You’ll also notice the amount of ingredients are fairly vague simply because of personal tastes, seasonal changes and ingredients you may or may not have. Please feel free to experiment and let everyone know below about your variations or different ingredients.

Healthy Tuna Salad:

Core Ingredients:

1. Tuna: 1 can
2. Fresh Parsley: finely chopped about a 1-to-1 ratio to tuna
3. Red Onion: Small amount, finely chopped
4. Celery: A couple of sticks finely chopped and the wide-white ends can be used as scoops.
5. Quinoa: about 1/2 the amount of tuna or parsley
6. Virgin Olive oil: just enough to help stop oxidation
7. Lemon: about 1/2 to 1/4 of a lemon, squeezed
8. Sea Salt, Pepper, herbs

OK so far this may sound a little bland but it will surprise you. I’ll start off with a container of the core ingredients that is large enough for 2 large meals or 3 small ones and as I take meals out of the container I’ll add more healthy ingredients that will compliment the core. If you have any suggestions please list them below.

Other additions:

Pouched egg on Tuna Salad

Hard boiled eggs add more protein and lots of vitamins and minerals. And for breakfast a pouched egg on top.

Finely cut carrots add a nice color contrast.

For a Mediterranean flare add olives and artichokes This adds a whole new dimension to flavor with a healthy aspect as well. I haven’t added dried tomato’s yet, but it’s on my to-try list.

Extra herbs include garlic, cilantro, dill weed, and check you herb stock.

Some Substitutes:

In the picture above I’ve used wild caught Salmon in place of tuna. Salmon adds it’s own unique flavor and healthy benefits.

Instead of parsley, lightly steamed kale or spinach adds a healthy dynamic that only greens can offer.

Let me hear about your unique style of Healthy Tuna Salad.

Holistic Holiday at Sea, presents the ultimate healthy lifestyle for your mind, body and spirit. Share the experience and wisdom with the world&s leading experts in vegan diets, plant based nutrition, healthy living and natural health. Cruise the Caribbean on the MSC Poesia, which combines the style and sophistication of Europe with American comforts and convenience. Visit exciting ports of call, such as St. Thomas, US Virgin Islands; San Juan, Puerto Rico; and Nassau, Bahamas while you dine on specially prepared organic vegan meals and beverages prepared by our own chefs. Lectures and workshops included. Come enjoy the ultimate vegan travel experience!

www.atasteofhealth.org

How To Prevent Cavities! Secrets for Fresh Breath & Healthy Gums, Austin Dentist Emily Craft.

How in the heck did I get this cavity? Dr. Emily Craft in Austin, Texas will tell you exactly how cavities form and how you prevent them without eliminating sugar from your diet. These practical tips and secrets will help you understand oral hygiene so you can actually improve the health of your mouth and gums.

The secret to fresh breath and healthy gums is maximizing the time your teeth can repair the damage caused by food and bacteria. The damage caused by sugar and food in general can be minimized by brushing twice daily, flossing, chewing sugar-free gum and drinking more water. Emily's simple recommendations may be even turn you into a daily flosser!

The 5 tastes are:

1. Sweet - Spleen & Stomach
2. Sour - Liver & Gall bladder
3. Bitter - Heart & Small Intestine
4. Salty - Kidney & Bladder
5. Pungent - Lungs & Large Intestine

This video explains the importance of eating high nutrient fats like nuts and seeds for health, rather than oils and why super low fat eating is not ideal.

Fresh foods, plenty of veggies and grains with small amount of meat, and lots of fun make up the Mediterranean diet.

Maybe one of the best books on the Mediterranean Diet is by Nancy Jenkins. She did not just put together a list of healthy recipes. But these are real Mediterranean dishes she has been preparing for years.

If you like to cook and maybe even experiment a little, you will find the recipes are made with real Mediterranean ingredients and with alternatives you can find in any grocery store.

This book is also full of history, each recipe come with plenty of history and stories from Nancy growing up and travels.

Foods that make up a Mediterranean Diet

Vegetables and grains make the largest part the Mediterranean diet, and you probably have heard olive oil is the major fat in the diet, but you'll see the daily menu includes yogurt, lemon juice, sea salt, wine and exercise.

Fats, Italian olive oil

Some call olive oil the liquid gold of the Mediterranean. Considered an unsaturated fat, the good kind of fat, also considered a good source of Vitamins e, a, b12, c and d.

Butter or animal  fats  are rarely used in Mediterranean diet.

Hydrogenated oils or margarine (trans fats) are considered to be very unhealthy fat and are thought to clog arteries and promote heart disease. These fats should not be used in any diet.

Cheese & yogurt should be less than 10% of your diet. They are considered a source of protein but also they are saturated fats, not the good kind. In American markets there are lots of choices of low fat or fat free yogurt and cheeses.

Exercise is considered the major component of the Mediterranean lifestyle. Regular daily activities are the base for the diet.

The diet does not include processed foods or trans fats (the worst of the bad fats).

One of the best things I like about the book: Nancy encourages you to try new recipes a experiment with new ingredients. I'm working on a new Tabbouleh recipe, hopefully I'll have it posted next week.

Happy cooking with the
Mediterranean Diet Cook Book.