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Spicy and Satisfying Jalapeño Quinoa Bowl

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by Noor H. Salem

A seed tiny in size but mighty in nutrients: quinoa. You may have come across quinoa, as a new alternative to gluten-containing grains such as wheat, rye, some oats, or barley.

The best quality quinoa carries, aside the noteworthy nutrient density, is that it goes great with almost anything. It tastes delicious as a base for desserts, and it incorporates remarkably well in savory dishes. Whether you decide to add some fresh herbs, spices, and vegetables, or toss in grilled chicken for a boost of protein, quinoa is simply mouth-watering. Quinoa is very high in protein, and has a unique nutty-like taste to it. I’ve further shared health benefits, unique recipes of quinoa, as well as various methods of preparation, in my book, Sunnah Superfoods. This recipe in particular hits home for the spice-lovers, and if you love Mexican food, such as tacos, burritos, or burrito bowls, this recipe may become a frequent addition to your menu.

Many clients I’ve dealt with expressed their frequent desire for fast-food burritos and tacos. I’ve found that while this is not a burrito in and of itself, the flavor of the spices along with the creamy tomato sauce, green onions, and beans, give the same satisfaction to the craving. Better yet, it does not come along with chemicals, preservatives, hydrogenated fats, or unhealthy ingredients. The majority of fast-food chains use tortilla breads full of enriched and bleached flour, added refined sugars, preservatives, dough conditioners, and unhealthy fats. The quality of the food is parallel to the nutrients; those breads are empty calories, extremely low, if not free, of dietary fiber, vitamins, and nutrients. Moreover, fast-food is excessively high in sodium, and is detrimental to your health in various ways.

The main ingredient in the tortillas would commonly be corn, which is most likely genetically engineered. With that being said, give this recipe a try, and feel comfortable kicking up the spice level even more. You can toss in various toppings of your choice, such as kidney beans, olives, lettuce, or beets. You can also substitute a homemade lemon and vinegar based dressing for the tomato -based sauce used. The tomato sauce in this recipe is bursting with antioxidants, natural antibiotic properties, anti-inflammatory benefits, fiber, and vitamin C. This bowl entirely, is bursting with fiber, protein, antioxidants, and best of all, a scrumptious and satisfying taste.

Quinoa contains more than eight grams of protein in one cup serving, packed with all nine essential amino acids you need. It’s full of dietary fiber, as well as essential minerals and vitamins that are the crucial to the development and reproduction of your cells. Quinoa is a great grain if you face digestive difficulties after eating gluten, have celiac disease, or are merely trying to limit grains stripped of fiber and nutrients. Kale is a superfood, bursting with vitamin K, vitamin C, dietary fiber, and unique detoxifying properties. Avocadoes and extra virgin olive oil are extraordinarily healthy fats, and two foods I recommend in the meals of my clients and readers alike. Avocadoes are a good source of unique properties that in fact balance various hormones, and are linked to boosting your mood.

Extra virgin olive oil is a sunnah superfood, and is beneficial for your cardiovascular, digestive, and cognitive health. Drizzling it atop the bowl gives a delectable taste, and a boost of nutrients, too. Healthy fats, such as avocadoes, nuts, fatty-fish, and extra virgin olive oil, are foods I highly recommend you consume regularly, especially if you have a tendency to be in the state of stress often. Consuming healthy fats balances your hormones, and thus, enhances the function of your adrenal glands. Moreover, they improve your sleep, ease digestion, balance your blood sugar, and enhance your memory, mood, and intellectual well-being overall.

Try this recipe with grilled salmon or chicken if you’re aiming to boost your protein intake beyond just the beans and quinoa.

Ingredients:

Quinoa-Jalapeño Base:

  • 1 jalapeño pepper, sliced
  • 1 teaspoon extra virgin olive oil (or organic butter)
  • 1 cup quinoa
  • 2 cups water
  • 1 tablespoon Himalayan pink salt
  • 1 teaspoon onion powder
  • 1 teaspoon cayenne pepper
  • 2 avocadoes, sliced
  • 2 cups chickpeas or black beans, cooked
  • 2 cups organic kale, chopped
  • ½ cup green onions, chopped
  • ½ cup tomatoes, chopped
  • ¼ cup organic cheese, shredded
  • Tomato sauce:
  • 3 tomatoes, cubed
  • 1 clove garlic, minced
  • 1 tablespoon extra-virgin olive oil
  • ½ cup water
  • 1 tablespoon organic apple cider vinegar (raw)
  • 1 teaspoon Himalayan pink salt
  • 1 tablespoon cayenne pepper, ground
  • ½ teaspoon mustard seed, ground
  • 1 teaspoon onion powder
  • 1 teaspoon dried dill
  • 2 tablespoons extra virgin olive oil (garnish)
  • ¼ cup pine nuts, roasted in 1 teaspoon olive oil or butter (garnish)

Directions:

  1. Place the sliced jalapeño with one teaspoon extra virgin olive oil (or butter) in a small pot, and stir for about three to five minutes on low heat.
  2. Add the quinoa, two cups water, salt, onion powder, and cayenne pepper. Stir; cover; and allow to cook for about 10-12 minutes on medium-high heat. Remove from heat; set aside.
  3. To make the tomato sauce: place the tomatoes, olive oil, and garlic in a small skillet, and heat for about 3 minutes on medium-low heat. Add ½ cup water, pink salt, cayenne pepper, mustard seed, onion powder, and dried dill. Stir; allow to simmer for about seven to eight minutes. Add the apple cider vinegar, and remove from heat.
  4. Transfer the quinoa to either one serving platter, or per recommendation, four to five individual bowls. Top each with an even amount of kale, in one corner atop the quinoa. Arrange the avocado slices besides the kale. Scoop the beans besides the avocado- keeping the plate looking divided and neat. Top each with tomato sauce, drizzling it nicely. Top with green onions and tomatoes. Sprinkle with cheese. Drizzle with extra virgin olive oil and pine nuts. Serve.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

Peppermint Brownie Recipe

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by Noor H. Salem

It’s the season for peppermint lattes, stacked-high pumpkin flavored ice cream sundaes, and endless types of gingerbread cookies and treats. While it may be comforting to grab a cup of hot cocoa while watching the snowfall, or munch on the seasonally exclusive pumpkin bread at your favorite neighborhood bakery, be aare of certain ingredients that could be unfavorable to your health down the road.

Many store-bought baked goods, like cinnamon swirl bread, pumpkin bread, or peppermint flavored lattes could be extremely unhealthy. Store-bought baked goods such as pumpkin breads, peppermint brownies, cookies, muffins, tarts, and pastries could most likely come along with hydrogenated oils, genetically engineered oils such as soybean or canola, or even margarine and artificial spreads. These oils are of the worst for your health, and have been linked to increased cardiovascular conditions, blood sugar imbalance, food intolerance, infertility, cancer, and more. It’s best to stick to fats and oils from whole and natural sources, like organic grass-fed butter, extra virgin olive oil, avocado oil, or virgin coconut oil. Furthermore, the majority of these treats include high fructose corn syrup, corn syrup solids, refined sugar, or artificial sweeteners- which have very negative effects on your health. Artificial sweeteners may be marketed as a healthier alternative, as they contain no sugar. Essentially, though, many of them have been linked to brain tumors, weight gain, digestive troubles, and many other conditions. These unhealthy sweeteners spike your blood sugar levels, imbalance your hormones, and in fact, diminish your energy levels- leaving you to crash during the day. It’s highly recommend that you stick with natural sweeteners, such as organic raw honey, organic maple syrup, organic coconut palm sugar, or organic brown sugar. I’d advise that you don’t bake with raw honey, as you destroy some of the antimicrobial properties from enzymes, as well as many other organic compounds.

Making homemade baked goods makes you aware of what ingredients you are consuming; and allows you to enjoy the seasonal delight just the same- if not more. Try this extremely easy brownie recipe, and you’ll find yourself enjoying the winter season without losing your energy, or dealing with sugar crashes. If you’re not a huge fan of peppermint, try making these brownies while omitting the peppermint extract, and top them with chopped walnuts or pecans. Moreover, if you are obsessed with anything pumpkin, I’ll share a delectable treat you can attempt to make at home.

Ingredients:

  • 1/3 cup organic grass-fed butter or coconut oil
  • 1 organic pasture-raised egg, and 1 egg yolk
  • ½ cup organic dark chocolate chunks
  • ½ cup unsweetened organic raw dark cocoa (carob works well too)
  • ½ cup unsweetened applesauce
  • ¾ cup almond flour
  • ¼ teaspoon Himalayan pink salt
  • 1 ½ teaspoon peppermint extract
  • 4 tablespoons organic coconut palm sugar
  • ½ cup chopped macadamia nuts (optional)

Directions:

  1. Preheat your oven to 350 degrees Fahrenheit.
  2. In a small saucepan, melt the butter and dark chocolate chunks on low heat until smooth and creamy.
  3. Stir in the egg, egg yolk, peppermint extract, and applesauce.
  4. In a separate bowl, mix the cocoa powder, almond flour, pink salt, and coconut palm sugar.
  5. Stir in the wet ingredients; mix until well incorporated.
  6. Pour into the baking pan, and spread into an even layer. Top with the macadamia nuts- if you are including them.
  7. Bake for 25-30 minutes, or until the brownies are set. Allow them to cool completely before cutting or serving.

 

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

Immune Strengthening Smoothie Recipe

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by Noor H. Salem

Smoothies can be incredibly healthy and energizing, but they could also land on the opposite end of the spectrum. With the cold and flu season around the corner, it’s essential that you take preventative measures and strengthen your immunity. Smoothies, bursting with fresh fruits and vegetables even, could do your immunity wonders. Unfortunately, however, many fast food chains market remarkable flavors of smoothies as a healthier alternative to their countless drinks.

Nonetheless, these smoothies may possibly include more sugar, additives, and unwarranted ingredients detrimental for your health. One popular chain has a smoothie that contains high fructose corn syrup, and is merely made of a concentrated fruit syrup. While the billboard may market fresh berries, vegetables, and citrus fruit, you end up with a cup of refined sugar or artificial sweeteners, concentrate, chemicals, and possibly some artificial food dyes to enhance the looks. Purchasing them from your local supermarket might not be any different- many are loaded with added sugars, preservatives to keep the color vibrant and taste fresh, and unwanted additives.

Making a smoothie at home is extremely easy; you toss in fresh ingredients in your favorite blender and end up with an extraordinarily healthy drink. It makes it remarkably easy to consume vegetables, such as kale, that you may otherwise find too overpowering in taste to eat alone. If you are not a breakfast fan, at least try to have a smoothie to energize your body and boost your metabolism. Eating a satisfying breakfast could in fact, keep you energized longer during the day, boost your mood tremendously, and cause you to crave less junk when mid-day hits.

This scrumptious smoothie is loaded with dietary fiber, vitamin C, vitamin K, iron, B vitamins, potassium, antioxidants, and incredible anti-inflammatory benefits. Whether you are dealing with joint pain due to your arthritis, or have gastrointestinal discomfort, adding this smoothie to your routine could bring about incredible relief. Ginger and turmeric are linked to decreasing inflammation, and the excessive pain that may come along with it. The maca root powder could aid in balancing your hormones, especially your stress-related hormones. The state of stress is extremely unhealthy to be in; thus, if your environment isn’t bringing you relief, consuming healthy foods could aid you to managing it better. Moreover, chronic stress causes dysfunction in your digestive system, reproductive system, and many other systems, and could bring along more health conditions for you to deal with down the road. When you are in excessive stress, you won’t absorb the nutrients from your foods and drinks properly. With that being said, it’s crucial that you relax, and take means to reduce your stress levels, especially prior to meals. Consuming leafy greens like kale and spinach with citrus, such as the orange used in this smoothie, will better allow your body to absorb the iron. Moreover, the amount of vitamin C, vitamin K, omega-3 fatty acids and iron in this smoothie will enhance the function of your immune system, strengthen your cells, improve your mood, and advance your physical and mental health.

You can easily swap the spinach for your favorite greens, and toss in strawberries or blackberries, too. If you are a fan of ginger, adding in another teaspoon could give a pungent taste, and upsurge the benefits you intake. I recommend you try the sweetness level without the raw honey, and if you feel it needs more for your sweet-tooth, organic raw honey or organic maple syrup could incorporate well with the other ingredients. Try to consume the smoothie immediately for optimum benefits, and share with your family, instead of refrigerating it for later consumption.

Ingredients:

  • 1 medium orange, peeled
  • 2 fresh ginger root slices
  • ¼ teaspoon fenugreek, ground
  • ¼ teaspoon ginger, ground
  • ½ teaspoon turmeric, ground
  • 1 teaspoon organic maca root powder
  • 1 tablespoon organic raw honey, (optional)
  • 1 cup organic baby spinach or kale
  • 1 small banana
  • ¾ cup fresh organic blueberries
  • 1 teaspoon flaxseed, freshly ground (optional)

Directions:

  1. Place the orange, ginger and spices in the blender and pulse until it’s liquified. Add the baby spinach; pulse until nice and smooth.
  2. Toss in the blueberries and banana; blend. Top with flaxseed.
  3. Enjoy immediately, to absorb maximum nutrients.

Serves approximately 2-3 satisfying cups.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

Foods to Relieve Stomach Discomfort

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by Noor H. Salem

With the arrival of the winter season, and your eagerness to see the winter snow, it’s essential that you take means to strengthen your immune system. To support your immunity overall, you should begin by enhancing the health state of your gut.

While the complex process of digestion begins when food enters your mouth, the condition of your gut can say a lot about your current health, and whether you are more prone to develop various health conditions in the future. When your gastrointestinal lining is thick and strong, it decreases the likelihood of foreign antigens and bacteria from entering your bloodstream; thus, it lowers your risk of catching infections or viruses. Moreover, having a healthy gut flora improves your digestion, decreases bloating or constipation, and makes nutrients from food more readily available for your body to absorb.

A healthy diet bursting with wholesome foods could improve your gut lining, strengthen your immunity, and provide you with vitality like no other. These foods are merely some of many choices that could ease your digestion, improve the health of your gut lining, and increase the good bacteria in your system.

Sauerkraut

Sauerkraut is fundamentally fermented cabbage, and contains remarkable amounts of probiotics (good bacteria), enzymes, and amino acids. It improves your gut lining, eases digestion, and strengthens your immunity altogether. Essentially, today, many supermarkets carry shelf-stable sauerkraut. Whether in a fancy glass jar or not, if it’s not refrigerated, it’s most likely pasteurized. Thus, it won’t contain the same notable live bacteria is the ones you’d find the refrigerated section of the store. Sauerkraut is frankly easy to make; after conducting a demonstration in one of my group coaching sessions, my clients were able to make it at home frequently. Be sure to give several days for your sauerkraut to ferment, the more time it takes in the fermentation process, the more enzymes, nutrients, and live bacteria it will contain.

Ginger

Ginger root is used widespread as a tasty pungent spice, but its holistic medicinal properties puts it on an even higher pedestal. While it adds a unique aroma to food, and gives a kick of a spice to dishes, ginger improves digestion, diminishes inflammation in your boy, and reduces nausea and motion sickness altogether. If you have osteoarthritis or rheumatoid arthritis, ginger can greatly reduce your joint aches and improve your mobility as it suppresses pro-inflammatory compounds if consumed regularly. Dealing with morning sickness while pregnant could also be draining; for that, I recommend adding ginger to your meals daily. You can even find organic ginger chews to relieve you of nausea and vomiting as well. Ginger tea, along with a bit of fresh lemon juice and organic raw honey could do you wonders in building immunity, or recovering quicker from a common cold or flu. I’ve recommended this tea, after taking on the custom from my father, to many of my clients, who now find it hard to let go of in their routine. When you are combating a cold or flu, cold sweating is in fact a means of healing; ginger does just that, as it detoxes your body and fights off the infections. Ginger also decrease the risk of cancer, and combats tumors, too. Try adding more fresh and dried ginger to your cooking, salad dressing, and even your tea choices.

Herbal teas

While indulging in highly-sweetened juices or iced teas may not be the best choice, there are various herbal teas that could do your health wonders. Peppermint tea is an incredible herbal choice that could help in reducing bloating, indigestion, and stomach discomfort. It reduces anxiety levels in the body as well, thus is a wonderful tea selection to sip right before heading to bed. Peppermint does not contain caffeine, and is linked to improving cardiovascular, cognitive, and intestinal health. I recommend adding a spoon of organic raw honey when sugar-cravings kick in. Chamomile is another wonderful choice, as it improves digestion, can calm your upset stomach, and help relieve you of insomnia. It is also caffeine free, so don’t worry about having to lay awake at night if you decide to drink it. Making homemade ginger tea will also do your digestion wonders; using fresh ginger to make the tea will give you a pungent taste and a myriad of health benefits alike.

Prunes

Prunes are merely dried plums, and carry some extraordinary health benefits. Although they are readily used to relieve constipation, they have much more benefits than just that. Prunes are very high in fiber; thus, they cleanse your colon and intestines. This decreases the risk of cancer, gastrointestinal conditions, and indigestion. Astonishingly, prunes are great for your eyesight, as they are a great source of vitamin A. Prunes are bursting with antioxidants, potassium, and boron, and for that are great for your heart’s health, can relieve your arthritis pain, and are a powerhouse of nutrients. Properly intaking a sufficient amount of vitamins, minerals, and fiber will keep your gut health, and your immune system strong and prepared to combat and bacteria or virus. Essentially, I advise my clients to be cautious of additives and preservatives used on readily widespread prunes. Check your ingredients, and enjoy this delicious dried fruit more often.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

Continuing Rohingya Refugee Crisis

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By Dr. Shahaab Uddin

In late September, the Burmese Army, with the help of extremist Buddhists, decided to increase the ethnic cleansing of the Rohingyan Muslims from the Rakhine state, located in coastal Myanmar. Violence, rape and genocide was escalated and left over 500,000-900,000 Rohingyans fleeing for their lives to neighboring Bangladesh overnight. Although this genocide has been taking place for several years now, the heightened violence in recent months has created an epic humanitarian catastrophe.

Bangladesh, an infrastructure and resource poor country, decided to allow the Rohingyans to enter. Many of the Rohingyans left their homes with nothing on their backs. Their last memories are of their homes burning, family members being murdered and or raped, while fleeing for safety.

My journey began in Chicago, then I flew to Duha, from there to Dhakka and finally from there to Cox’s Bazar- in total approximately 24 hours. Cox’s bazar is typically known in Bangladesh as a holiday town which boasts the longest continuous beach/shoreline in the world. However, this is the closest city to where many of the refugees have been coming from- the Rakhine state. The nearest refugee camp from Cox’s bazaar is approximately an hour and half from there, the Bhanukhali refugee camp. The Rohingyan people speak Rohingyan which is different from Bengali, but Chittagonian Bengali has many similarities to Roghingyan. I needed a translator while I was there because I was limited to my English and Urdu. 

The Bhanukhali refugee camp had become the epicenter of the humanitarian relief efforts in the prior 1-2 weeks before my arrival. Many Non-Profit Organizations were on the ground trying to establish food, shelter, and water supply. Overnight, an influx of close to 800,000 people had created a human tragedy on the ground. Literally, people with no shelter, food or supplies sitting in the jungle of Bangladesh. I was working at a clinic near this camp arranged by the organization MedGlobal. I also took some of the medications I brought with me from the United States to help the people. Many of the disease conditions they had were due to the living conditions. Many of the children were severely malnourished and had active TB with many skin conditions that had erupted due to poor sanitation access to water facilities. Common conditions seen were: iron deficiency anemia, H. Pylori, malnutrition, asthma, eczema, infections, eye infections, hypertension, diarrhea due to bacterial or parasitic infections.

Most of the patients there had just suffered immense psychological calamities and were still trying to push their human spirit forward to survive. You could see it in their faces. Whenever there was an opening to talk about their journey, the pain was only one layer away-many started crying immediately.

A few of the stories I cannot forget, I will mention here.

A 34 year old father brought in his 3-4 year old son in his arms, his legs folded beneath him. The Burmese/Buddhist army entered his home and took his son and threw him on the floor, and trampled on his back with his boots. His son may have suffered a spinal cord injury, but he hasn’t been able to walk since then. A 57 year old woman, Gulzar, started weeping as soon as she saw my face. She kept insisting I looked like her son, because he was tall and had similar facial features.  Her house was burnt to the ground and her son fled for his life when they were trying to kill him. He ran away from the house and the army chased him. He eventually drowned to death after being chased, this was told to her by her neighbors. She hasn’t been able to sleep, eat or function since then. She made it to the Bhanukhali camp with her extended family. Another man I met, Bazer Hamed, he was 60 y.o, he witnessed the execution of 12 of his family members in front of his eyes. He says it was his naseeb from God that he managed to survive.  He was a well to do businessman before this genocide began, they took all his furniture out of his house and burnt it down. These are a few of the many traumatic stories that I heard. 

My medications cannot heal their deepest wounds. My feeling while I was in the camp was that if I could ease the life of even one Rohingyan in any way shape or form than I have done something. They have seen the worst- now let me be a messenger of hope, whether through my smile, my presence or my vibes. 

One day I went to see the border between Burma and Bangladesh where the majority of the refugees were crossing. The Naf river is a body of water that separates Bangladesh and Burma- one of the main ports of entry. When the conflict arose, thousands of boats were seen, and local residents from the Bangladeshi side said you could see smoke billowing into the air of the burning homes across the way. During the day, you don’t see many boats or rafts crossing as many cross at night as to not be detected. 

They enter the town of Teknaf, where I sat helping distributing goods and items as they entered the country. The process is simple. When they enter, they get fingerprinted, their name is written down and registered, they are put in a lori or a truck, and sent to one of the refugee camps.

The Bangladeshi army is also present to help keep the peace and situation calm. This was one of the most painful places to witness the human condition. For many of these people the trauma that lead them to leave their homelands was fresh and they grabbed whatever they could and fled.

A statement I heard translated to me from Rohingyan to Urdu was, “hamara iman lekhar bhagay”. “We took our faith and ran.”  I was there to distribute some cash that people had given me, which did go a long way for the people there as they were entering the country with absolutely nothing. 

A few instances from the border that I will share are of a man, unknown name. While he passed the distribution line, he had a log on his back carrying two bags on each side. I could see exhaustion and pain coursing through his eyes and body while his family followed. I walked up to him and hugged him; he immediately broke down and couldn’t let go for minutes while crying. Another woman broke into a PTSD fit and collapsed to the ground when she saw the uniforms of the Bangladeshi military. She was having flashbacks of when she was raped by Burmese military men. The camouflage of his uniform triggered her panic. Finally, she was calmed down and able to continue.

While they were being loaded on to the loris, they kept wanting to fit more people into each one before they sent them, although the limit had seemed to be reached. A boy with a stick would jump in and make everyone be quiet. The women were visibly panicked and crying, the men were frozen in shock not saying a word.

When I stood there, I started to think “Why isn’t anyone else here?”

There were some photographers and news agencies that took pictures and footage in the morning and had left.

But right now in the evening- there was no one-where is humanity?

I was fortunate to give these people water bottles and candy while they were on these lorries. They flee such harsh conditions than get put into a lori like cattle.

Superfoods: Hot Cocoa

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by Noor H. Salem

The cold and windy season is right around the corner and the comforting thought of warm hot chocolate while cuddling in a blanket near your fireplace may come to mind. Unfortunately, however, the majority of store-bought hot chocolate powders come along with a load of sugar, partially hydrogenated oils, additives and dairy swarming with hormones.

Nonetheless, you can still drink a cup of hot cocoa without worrying about the detrimental ingredients within. In fact, not only is my hot cocoa recipe below free off unnatural hydrogenated oils, high fructose corn syrup, refined sugar, and additives- but it contains a myriad of minerals, vitamins, protein, and healthy fats. It’s satisfying and won’t cause your blood sugar to spike subsequently. Moreover, for a season with high stress levels, gloomy days, low energy and weakened immunity, this hot cocoa recipe will revitalize your physical and mental health, remarkably.

Maca root powder is an extraordinary superfood, condensed with incredible health benefits. It has been used for thousands of years for its remarkable medicinal properties. While there are numerous brands of maca root, Healthworks Organics raw maca root powder is one I highly recommend, as it ensures an organic certification, carries sustainable standards, is free of excipients and filters and tastes incredible. Maca root is high in protein, potassium, copper, fiber, iron, manganese, B vitamins, calcium and more than 20 amino acids. In fact, maca root contains more calcium than milk. Maca root is linked to balancing your hormones, reducing your stress, increasing your immunity, improving sexual function and providing you with enhanced energy levels.

Particularly in the winter season, perhaps you find your stress levels increase and the gloomy weather only makes it more difficult to boost your mood and vitality. Spending time outdoors under the sun reduces anxiety, lifts your mood and grants your body relief. With cold and cloudy days ahead, you may find yourself feeling more and more tense.

While many overlook the harm stress does on the body, if prolonged, it could truly be detrimental down the road. When your body is dealing with stress, it immediately goes into “flight-or-fight” mode- thus your digestive system, reproductive system and many other systems cease from functioning properly. Furthermore, your adrenal glands pump out hormones to combat the high levels of cortisol and adrenaline. If your stress becomes chronic, it could lead to various health conditions like: indigestion, headaches, adrenal fatigue, weariness, heart conditions, brain fog, mood swings and insomnia. For that, taking means to reduce your stress is essential and indubitably your diet plays a huge role. Due to the unique antioxidants in the cocoa powder, the incredible benefits in the maca root and the tryptophan amino acid in the milk, this hot cup of cocoa will reduce: your anxiety, enhance your sleep and warm your heart as well.

Although you cannot taste the maca root richly in this cocoa recipe, due to the overpowering taste of the raw cocoa powder, the benefits will do your body wonders. The organic raw honey adds more than just sweetness to the cocoa. It will boost your immunity for the season you perhaps need it most. Raw honey also contains enzymes, vitamins, phytonutrients and many remarkable healing effects for your body. The organic whole milk will grant you satiety, reduce your anxiety and if you suffer from insomnia, this cup of superfood cocoa will surely aid you better than counting sheep ever did. Feel free to use a homemade nut milk as the base and add more raw honey depending on the level of sweetness you desire.

Ingredients:

  • 4 cups organic whole milk (you can use a homemade nut milk)
  • 2 tablespoons organic maca root powder
  • 3-4 tablespoons organic raw honey (or organic Grade B maple syrup, or date paste)
  • 1/3 cup organic raw cocoa powder (raw carob powder works great too)
  • Optional: Teaspoon of cinnamon (garnish)

Directions:

  1. Place the milk in a deep pot and allow to heat on medium-high for about 7 minutes, or until bubbles form around the edge.
  2. Add the cocoa powder, maca powder, and honey. Stir well. Remove from the stovetop, as the heat will destroy the myriad of benefits in these three health-optimizing foods.
  3. Pour into serving mugs; garnish with a dash of cinnamon.
  4. Enjoy!

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

Going Grain or Gluten Free: Passing Fad or Truly Health Revolutionary?

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by Noor H. Salem

You pass by the bread aisle and see gluten-free bread, discover gluten-free crust on the menu of your favorite pizza and salad shop or hear your best friend talk about the ton of gluten-free items he or she just stocked their kitchen pantry with.

Your mind is now wondering: does cutting out wheat and all gluten alike really bring benefit to your health? Is grain-free and gluten-free diets just a modern passing fad or are there truly remarkable health benefits you can begin to experience?

As a certified holistic health coach and graduate of the Institute of Integrative Nutrition, I believe in the concept of bio-individuality. What works for you might not work well for your friend, spouse or child. You may need to cut out dairy, gluten, nightshade vegetables or spicy food, while that very same thing might bring them benefit in numerous ways.

With the drastic change in the way our food is made today, more and more people are being diagnosed with food intolerance and allergies. In fact, gluten intolerance and sensitivity has increased by more than 400 percent over the earlier half-century. The way genetically modified wheat, which is also known as semi-dwarf wheat, is now being grown to suit the needs of cultivation and maximum productivity, evidently effects the human health down the line.

This new wheat, along with other gluten-containing grains, has now become a source of inflammation, digestive disorders, and the now so widespread, gluten intolerance and sensitivity. So, it must be made clear that gluten in and of itself is not the issue, it’s the wheat itself.

If you suffer from IBS, chronic inflammation, and other digestive issues you may find great relief removing gluten and grains from your diet. I’ve had clients with arthritis who swore by a reduction in joint and muscle pain by eliminating gluten (and nightshade vegetables) from their diets. There are other alternatives we would work together to organize in their diet and daily habits overall, but eliminating gluten plays a crucial role.

With that being said, I personally don’t believe gluten-free is just a fad, but a route many experiencing gluten-sensitivity are now benefitting from. It’s mostly due to the way our modern wheat is being cultivated; it is engineered in a way that is truly harmful to the body. However, it is very essential that I indicate, while I believe gluten-free may aid you and many others, it’s crucial to be certain your body cannot tolerate it prior to eliminating it all together. Grains such as spelt, rye, oats, millet, amaranth, buckwheat and other good-quality wheat come along with essential B Vitamins, iron, and other minerals. Removing them entirely when your body could digest them properly could result in vitamin deficiency if not done suitably.

Moreover, going gluten-free does not mean you stock up on all the gluten-free breads, cookies, crackers, chips, and food items in the market. Many of those are heavily processed, full of added sweeteners, and contain other ingredients not so beneficial to your health. If you decide to eliminate gluten, try preparing as many home cooked meals and snacks as possible. I share many practical tips, delightful recipes, and profound advice about gluten-free diets in my book, Sunnah Superfoods. A homemade meal could be quinoa with vegetables, protein and homemade zucchini noodles, or beans, chicken, and rice pilaf.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

Homemade High-Protein Energy Bites

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by Noor H. Salem

While it’s essential that you consume an adequate amount of protein for optimum health, especially when working out-many protein bars come along with unwanted ingredients. Although there are now a virtuous number of companies that make high-quality products, it’s also merely simple to make them at home yourself.

Along with the high-quality protein powder, the dates, certain spices and nuts in these recipes will boost your vitality, mood and overall physical health. Raw nuts are extremely high in protein, grant you satiety due to the healthy fats and are great for your memory. Walnuts are an excellent source of omega-3 fatty acids, copper, manganese and biotin. They are simply remarkable in improving your cardiovascular health and due to their anti-inflammatory properties, they decrease your risk of many health conditions. Surprisingly to many, walnuts help you regulate your blood sugar levels ultimately decreasing your risk of type 2 diabetes. Pairing them with dates, protein powder and either cinnamon or fenugreek provides your taste buds with a scrumptious treat and your body with a tremendously healthy nut. Don’t be deceived by their trivial size as walnuts are mighty in their nutritional value.

Organic raw cocoa powder doesn’t just add a chocolatey like flavor to the chocolate brownie bites, but also boosts the antioxidant level of these protein bites tremendously. Cocoa in and of itself is healthy, however adding a ton of processed sugar and additives is what gives chocolate bars a bad rep. Raw cocoa is a good source of calcium, magnesium, iron, zinc, copper and potassium. Of all the natural sources, it is in fact the richest in the antioxidant flavanols- boosting your energy levels and mood alike. Ginger is another remarkable spice to add to your diet. Whether adding ginger in these protein bites or atop your lunch salad, ginger has anti-inflammatory properties, relieves nausea, prevents cancer and aids in your digestive health.

Here are three various flavors of my simple homemade energy bites-that many of my clients have simply treasured.

Feel free to omit ingredients of your choice and alternate the nuts or spices to your desire!

Chocolate Brownie Bites:

Ingredients:

  • 1 cup date paste
  • 1/8 cup organic raw cocoa powder
  • 1/8 cup good-quality protein powder
  • 1 teaspoon fenugreek, ground (optional)
  • ½ cup raw walnuts, chopped

Directions:

Mix the cocoa powder, protein powder, and fenugreek spice. Add to a mixing bowl along with the date paste; mix until well incorporated. Roll into 1-inch balls; cover them with the additional walnuts.

Cinnamon Roll Flavored:

Ingredients:

  • 1 cup date paste
  • 1/8 cup good-quality protein powder
  • 1 tablespoon cinnamon, ground
  • ½ cup raw walnuts, chopped
  • An additional ½ cup raw walnuts, chopped

Directions:

Mix the protein powder, cinnamon, and half cup walnuts well. Add to a mixing bowl along with the date paste; mix until well incorporated. Roll into 1-inch balls. Roll them into the remaining walnuts.

Ginger Cranberry Pistachio Bites:

Ingredients:

  • 1 cup date paste
  • 1/8 cup good-quality protein powder
  • 2 teaspoons ginger, ground
  • ½ cup raw pistachios (reserve some for rolling)
  • ½ cup dried cranberries (reserve some for rolling)

Directions:

Mix the protein powder, ginger, pistachios, and cranberries in a mixing bowl. Add the date paste; mix until well incorporated. Roll into 1-inch balls. Alternating, roll them into the remaining pistachios and cranberries.

Store the energy bites in an air-tight container for optimum freshness and nutritional preservation. They should last up to 10 days.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

Healthy Eating While Building Muscle

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by Noor H. Salem

You look around and see billboards, commercials, and online advertisements of body builders and athletes consuming protein shakes, protein bars and even products like protein chips and cookies. With the extraordinary marketing tactics or perhaps the trend amongst your friends and those at the gym, you might have fallen into the obsession of protein drinks too.

The issue is that the majority of popular protein powders, bars, and shakes come along with some detrimental ingredients. Yes, they might contain a vast amount of protein amino acids, aid you to lose a few pounds, and give you results in your body building goals. Nonetheless, the ingredients I will mention indeed can impact your health in undesirable ways- if not instantaneously then down the road. While sharing the undesirable news, I happily must mention that there are many brands I suggest to my clients, and even other essential tips to implement in your diet for you to successfully build muscle, feel energized, and reach your optimum weight goals in my book, Sunnah Superfoods. With that being said, I will share a few ingredients to be wary of while purchasing your next protein powder or bars.

Earlier, I walked into a popular supermarket to do a little research myself. Out of over 30 different brands of protein bars and powders, with the exception of a few brands, many were options I’d advise my clients to stay gear of at all cost. Various ones were full of over a dozen ingredients, contained at least four or five genetically engineered ingredients, had artificial sweeteners, and were extremely high in sugar.

Genetically engineered ingredients in protein bars and powders are usually from soy protein or soy isolate. I highly recommend you avoid products that contain genetically engineered ingredients, as they have been directly linked to infertility, cancer, food intolerance and allergies, autoimmune disease, inflammation, birth defects and more. Canola oil or soybean oil are other possible ingredients swaying in popular protein products.

Another issue I’ve found repetitively across many popular brands has been the use of artificial sweeteners. Undoubtedly, decreasing the amount of sugar consumed in your diet is wonderful, however replacing it with artificial sweeteners is in fact a worse alternative than sugar itself!

Artificial sweeteners have been linked to brain tumors, weight gain, mood swings, autoimmune disease, migraines, and more. Many protein powders and bars, especially the flavored ones, might also contain lab-made food dyes, hydrogenated oils, and redundant additives. Look for natural protein powders, free of genetically engineered ingredients, a-critical sweeteners, and a novel of ingredients.

Whether you are trying to lose weight while exercising or want to tone up and feel great, I recommend a balanced and healthy diet to gradually reach your goals. I essentially advise you to be cautious of going on short-term diets merely having protein shakes and bars, as your weight-loss will not last. It will be temporary, you will feel hungry and deprived and as soon as you return to your usual routine you will find yourself slowly putting on weight back. Instead, begin with making small changes in your diet and exercise regime. A great suggestion that helped many of my clients is to replace heavily processed and deep-fried foods with healthier options, and consume more fresh fruits and vegetables. Consume whole foods, like proteins, grains, high-quality dairy, nuts, seeds, and legumes. All in all: concentrate on having a diet low in chemicals, rather than one low in calories. Look for high quality protein powders and bars, and don’t simply rely on them alone.

Don’t merely be obsessed with looking bulky while overfilling your body with these unhealthy chemicals. They might give you the outwardly results you are desiring, but in the long-run they are truly unfavorable to your physical and mental health.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

What Are You Feeding Your Infant?

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by Noor H. Salem

When it comes to purchasing commercially prepared baby food, many are distracted by the cute babies smiling on the packages, that they overlook reading the list of ingredients on the packaging all together. Or perhaps, because the food is marketed as made for infants (although I know many of you mommy’s end up eating half of it with your baby), parents automatically have this high expectation that companies will only use high-quality ingredients. Frankly, many parents feel assured when it comes to purchasing baby food, unfortunately they don’t realize there could be some unwanted additives and preservatives in the product they are purchasing.

One of my main concerns is genetically-engineered ingredients. Some ready-made baby food meals come along with thickening agents like corn flour or tapioca starch. In fact, many times water and thickening agents are used to bulk the meal- this lowers the vegetable or fruit content by and large, clearly for the benefit of profit maximization. Unless you are purchasing USDA certified organic and Non-GMO verified jars of baby food, you’re most likely feeding your baby some genetically-modified ingredients. If there is anything I’d advise you to not feed an infant, or even any of your children, it would be genetically-modified ingredients of any kind. Whether it’s jarred sweet potato puree, cereal or toddler snacks- check the ingredients for possible genetically-engineered ingredients. The crops that are most likely to be genetically modified include, but are not limited to: corn, soy, canola, papaya (if grown in Hawaii), and some zucchini. I have covered all of these in a previous article. For now, read your labels cautiously and seek alternative options to what you may be accustomed too.

More importantly, I advise you be aware of pesticides lurking on both fruits and vegetables. I have mentioned the Dirty Dozen and Clean Fifteen lists on numerous occasions, and how drastically they can impact the health of infants especially. To refresh, the Environmental Working Group test fruits and vegetables annually in order to come up with a list of produce with the highest number in harmful pesticides. Effects of these pesticides include: cancer, brain damage, infertility, developmental issues and affects to the nervous system, eye health and even kidney health. I discuss this more in my book, Sunnah Superfoods. I recommend to try purchasing all the produce on the Dirty Dozen organic list- rest assured the Clean Fifteen produce can be conventionally grown. The 2017 Dirty Dozen list begins with apples being pretty high, on the top of the list. Apples are extremely high in pesticides thus I recommend all my clients and readers to purchase them certified organic. However, it’s not just apples you should purchase certified organic, but also apple juice, applesauce, baby food containing apples and any other product you purchase with apples in the ingredient list.

Feeding your baby a jar of pureed apples that are swimming with detrimental pesticides isn’t the best choice for them in the long-run- instead, peel and steam apples at home. Once they are tender, puree them in your blender and you have a delicious homemade apple puree, free of additives that are evidently unnecessary. Personally, I enjoy tossing in some strawberries prior to pureeing the apples for a twisted flavor.

I’ve experimented with making homemade baby food on numerous occasions and have been successful thus far. There is no need to purchase jars of baby food, when you can make a delicious healthy meal for your child from the kitchen of your home. One suggestion I found demanding: I would simply steam carrots, sweet potatoes, cauliflower and peas for about ten minutes. After the steaming is complete, I merely puree them in the food processor until they’re nice and creamy. After the puree cools down completely, I’d place it in glass containers will lids. This allows them to burst with a myriad of vitamins and minerals, minus the preservatives and genetically-modified ingredients. Another tasty flavor I’ve made often was a combination of pears with strawberries. It’s simple, scrumptious and pure in its ingredients as well. This same base recipe can be used for fundamentally any fruit and vegetable mix you and your baby prefer most.

While many times jarred baby food can be a great relief, while traveling or away from home, try your best to read the list of ingredients and purchase them organic if possible. I completely understand there are times in which you are traveling, perhaps camping, driving long hours, or at the top of a mountain- it’s undoubtedly difficult, if not impossible, to have a steamer and blender on hand at all times. However, for these times, I recommend organic certified baby jars and meals. Keep the Dirty Dozen list in mind and possibly in your wallet at hand. Try the suggested recipes above and you will become far more comfortable knowing what you are feeding your baby.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

bell peppers

The Benefits of Bell Peppers

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by Noor H. Salem

Although they are a part of the nightshade family along with other peppers, don’t be deceived by the name; bell peppers are not spicy whatsoever! In fact, red, orange, and yellow bell peppers are slightly sweet, especially when they are cooked. They all work remarkably well with chicken stir-fry or topped with your salmon for dinner. Bell peppers are delightful and crunchy raw and have a nice and soft texture once they are cooked. While they are mostly used for presentation; bell peppers carry a myriad of health benefits.

Are you obsessed with oranges due to their fame of being excellent sources of Vitamin C? Well, bell peppers are extremely high in Vitamin C, too! In fact, one cup of sliced fresh bell peppers contains over 150% percent of vitamin C! They are great sources of Vitamin B6, Vitamin A, and folate. Bell peppers are wonderful carriers of carotenoids and aid in strengthening your immunity. They are also high in antioxidants, thus aiding you in reducing your risk of various diseases and cancer alike. They also have anti-inflammatory properties, which many people lack consuming sufficiently.

Try incorporating more bell peppers in your diet, whether in your breakfast omelet or raw atop your lunch salad. Not only will they add a nice touch of color to your entrees, but numerous benefits for your physical health. I occasionally enjoy slicing a bell pepper in half, cracking a raw egg in it, and baking it for about 25 minutes. You’ll end up with not just an extravagant-looking breakfast, but a high-protein, Vitamin C, and extremely energizing meal. While it looks elaborate on a plate, it’s tremendously easy to make! You may find several delicious recipes in my book, “Sunnah Superfoods,” as well. Bell peppers are incredibly perfect for dipping, too! Try them with homemade hummus, bean dip, or guacamole instead of the usual deep-fried and overly salted potato chips.

Next week I will share my delicious stuffed bell peppers recipe.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, “Sunnah Superfoods,” a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

salad

A Kale Salad Bursting with Antioxidants

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by Noor H. Salem

Last week I discussed remarkable benefits of broccoli, the overlooked and underappreciated vegetable. Broccoli is delicious, and extremely healthy for many organs of your body if you skip drenching it in the ranch or cheese dressing. Since many don’t enjoy eating broccoli by itself, I’ve incorporated broccoli slaw into my usual kale salad, with a few tweaks to make it unique and tasty.

This salad is bursting with superfoods, from the power greens to the anti-inflammatory spices used. The dressing is mainly consistent of extra virgin olive oil, an incredible and extremely healthy food item. In fact, it’s one of the few oils I use, and makes it on the list of the superfoods I cover in my book, “Sunnah Superfoods.” Olive oil is beneficial for your health, cognitive health, digestion, skin, hair, and nails. Unfortunately, not everyone purchases pure olive oil (without even knowing it), nor do they cook and consume it properly. These tips and very important details are covered in my book, along with dozens of recipes for you and your family to try. The broccoli slaw in the salad gives the perfect crunch and pairing with the finely chopped and soft kale-cilantro base. You could almost consider this salad a tabouli, without the gluten.

This salad is bursting in Vitamin K, Vitamin C, fiber, healthy and satisfying fats, antioxidants, calcium, anti-inflammatory properties, and much more. You can make this as the side to your dinner, or enjoy it all by itself. This recipe is a delicious way of consuming broccoli stems; the part majority nonchalantly toss into the trash. I enjoy adding minced red onions at times for a flavor change.

Ingredients:

  • 1 bunch fresh kale
  • 1 bunch fresh cilantro
  • 2 cups broccoli slaw (thinly sliced mix of broccoli stem and carrots)
  • 1/3 cup extra virgin olive oil
  • 1 lemon, freshly juiced
  • 1 lime, freshly juiced
  • 1 teaspoon organic raw apple cider vinegar
  • 2 teaspoons sumac
  • 1 teaspoon Himalayan Pink Salt
  • 1/3 teaspoon ginger, ground
  • ½ teaspoon red pepper, ground
  • 1 ½ teaspoon granulated onion
  • ½ teaspoon mustard seed, ground
  • 2 teaspoons dried mint, crushed

Directions:

  1. Wash the kale and cilantro well; place in a food processor and pulse until finely chopped. Transfer to a mixing bowl.
  2. Add the broccoli slaw. Toss.
  3. Mix remaining ingredients in a small mixing bowl and drizzle over the greens. Mix well.
  4. Refrigerate it for an hour or two before serving for optimum taste. Works wonderfully with salmon, grilled meat, or all alone.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, “Sunnah Superfoods,” a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

broccoli

Broccoli: Just a Cheese-Dipper or a Superfood?

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by Noor H. Salem

Broccoli: the vegetable left last on the mixed vegetable platter at events, the cause of arguments at the dinner table because the kids refuse to eat it, and the one overlooked most at the grocery store.

Unfortunately, the majority of the time, broccoli is used as a dipper for extremely unhealthy cheese dip or it will never possibly be consumed without being drenched in ranch dressing. While many overlook the benefits of this vegetable, I advise all my clients, friends, and readers alike to consider consuming this vegetable multiple times a week. I consider broccoli an incredible superfood. Although it’s not from the sunnah, I do share several recipes in my book, “Sunnah Superfoods.” Broccoli is extremely high in fiber, antioxidants, vitamin E, Vitamin K, Vitamin C, folate, and pantothenic acid. It’s also a good source of many more vitamins and minerals, like iron, Vitamin B2, potassium copper, and surprisingly to many, even omega-3 fatty acids.

For all my clients who suffer from inflammation in the body, I recommend they get serious about consuming their broccoli. It reduces inflammation in the body, reduces stress, and prevents and fights cancer growth. Broccoli is a wonderful detox food, no surprise as it’s part of the cabbage family. You may think that you need to eat salmon or sardines or possibly take a supplement to consume sufficient omega-3 fatty acids. But, did you ever imagine broccoli being a good source?

Besides heart and cognitive health benefits, having enough omega-3 fatty acids are crucial for controlling our inflammatory systems. Since broccoli is so high in fiber, it’s remarkable for detoxing the body, and for digestion as well. If you’re suffering from constipation or just feel like you utterly need a detox, begin by incorporating broccoli into your meals in some way. It tastes great raw, and pairs wonderfully with many baked dishes.

Unfortunately, I’ve witnessed so many people toss out a very crucial part of the broccoli: the stems! Did you know that broccoli stems astonishingly contain slightly more calcium, iron, and several other vitamins than the florets? Why toss them out when you can steam or bake them, and eat them along with your scrumptious floret tops? The stems are safely edible and extremely nutritious for you and your family. I enjoy steaming it and placing it in a food processor with sauce for spaghetti or eating it as found in the recipe below.

If you’re on the run all day and need quick and easy recipes to put together, don’t make it an excuse to feed your family frozen meals, unhealthy canned pasta, or boxed mashed potatoes. Instead, try my very easy, yet mouth-watering, steamed broccoli, and side it with grilled chicken or meat, salad, and cooked brown rice for an energizing and delicious meal.

Simply Spiced Steamed Broccoli

Ingredients:

    • 2 heads raw broccoli (florets and stems)
    • 3 ½ tablespoons extra virgin olive oil
    • 1 teaspoon Himalayan Pink Salt
    • 1 teaspoon sumac
    • ½ teaspoon mustard seed, ground
    • ½ teaspoon ginger, ground
    • 1 teaspoon dried dill
    • 1 lemon, freshly juiced

Directions:
1.Wash and cut the broccoli (stem included), and steam for 10-15 minutes, or until tender.
2. Meanwhile, in a small mixing bowl, mix the oil, lemon juice, and spices in a small mixing bowl.
3. Once the broccoli is cooked, transfer to a serving platter. Drizzle with the dressing, and lightly toss.
4. Serve immediately; works great with salmon, meat, poultry, or even for a vegetarian dinner night.

Next week, I will share a unique kale and broccoli salad, full of antioxidants, fiber, and a myriad of minerals and vitamins.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, “Sunnah Superfoods,” a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

mushrooms

Mouth-Watering Sautéed Mushrooms Recipe

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by Noor H. Salem

Last week, I’ve shared remarkable benefits of mushrooms, and the myriad of varieties out there that you may not have been familiar with. Now that you’re aware of the fact mushrooms are extremely beneficial to your health overall, hopefully, you will strive to incorporate them into your diet.

I love sautéing mushrooms and broccoli, and scrambling with eggs for breakfast or just eating some mushrooms raw with homemade guacamole as a snack. This side dish, however, is perfect for those who don’t prefer raw mushrooms and matches wonderfully with either chicken, meat, or even seafood. At times, I enjoy tossing in sliced bell peppers, spinach, or broccoli for a boost of nutrients. Other times, I prefer the mighty taste of mushrooms with a touch of onions for a delectable and satisfying side dish. Try my stir-fry recipe, and you’ll have a new family favorite joining on your dinner table frequently.

This recipe is extremely high in fiber, anti-inflammatory properties, monounsaturated and polyunsaturated fatty acids, B Vitamins, copper, manganese, zinc and potassium. It is extremely filling, thanks to both the mushrooms and the healthy fats, coconut oil and olive oil. The spices not only give it the delectable taste it carries but also boosts minerals and anti-inflammatory properties. You may omit or add other spices you enjoy, such as onion powder, paprika, red pepper or even dried dill.

mushrooms

Ingredients:

3 medium red onions, peeled and sliced

2 tablespoons organic virgin coconut oil

2 cups crimini mushrooms, sliced

1 cup portabella mushrooms, sliced into thin pieces

¼ cup extra virgin olive oil

2 teaspoons Himalayan Pink Salt

1 teaspoon granulated garlic

½ teaspoon ground rosemary

1 teaspoon ground mustard seed

½ teaspoon black pepper, freshly ground

½ teaspoons organic raw apple cider vinegar

3 tablespoons fresh cilantro, chopped

Directions:

  1. Stir fry the onions and coconut oil on medium-high heat for about 5 minutes, or until they begin to brown.
  2. Add in the mushrooms; do not cover. Allow to cook for about ten minutes, or until they are tender.
  3. Add the spices and give it a stir. Do not over-stir mushrooms that are cooking, or lots of water will emerge from them,
  4. Remove from heat; transfer to a serving platter. Drizzle with the olive oil, raw apple cider vinegar, and cilantro. Lightly toss.
  5. Serves perfectly with seafood, chicken, or your favorite vegetarian dinner. Enjoy.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, “Sunnah Superfoods,” a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

 

potatoes

Are Potatoes Harmful to Our Health?

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by Noor H. Salem

While popular myth has it that potatoes are unhealthy and fattening, I’m here to assure you not all potatoes are created equal. Clearly, potatoes come with this negative connotation due to the major way potatoes are consumed in this country: deep-fried French fries. However, the type of potato you consume and the way you prepare it can take its nutritional value to another level.

As I have advised on a number of bases, aim to consume homemade food for as many meals as possible. The less you eat out, the more likely you’ll know what’s going into your body. Remember, restaurants are profit-based businesses, and the majority will probably use cheaper products to ensure maximum profit. Yes, there are a number of wonderful restaurants that provide genetically modified free food, grass-fed meat, and healthy options. However, if it’s not labeled as such, your meal will most likely contain genetically modified oils, additives, and preservatives that come with negative health effects in the long run.

When it comes to French fries from restaurants, they are fried in vegetable oil or hydrogenated oil for frying. These oils are genetically modified, and extremely devastating to our health! Hydrogenated oils contain trans-fat, and is the perfect food to consume to increase the risk of cardiovascular health issues. Genetically engineered oils, like vegetable, soybean, cottonseed or corn, are in no way a good choice if you’re seeking a healthy lifestyle. In fact, the priority action item I advise all attendees at my workshops and events: get these genetically modified oils out of your kitchen! They have been linked to an increased risk of cancer, diabetes, heart disease, obesity, food allergies, infertility, and much more. I take these oils seriously and advise you do too.

You may be wondering how you can possibly eat without them. I recommend using extra virgin olive oil, which I cover thoroughly in my book, “Sunnah Superfoods.” I also share which oil is the best, what to use it for and what to avoid using it for, and much more. It’s an oil simply remarkable for consuming or even using on hair and skin. Although I don’t suggest using olive oil for frying, I’d be happy to inform you that coconut oil would do the job well. Coconut oil is another healthy oil to use as an alternative to the many junky options. Best of all, it can handle a high-smoke point, in other words, if you are desperate to fry anything, use coconut oil. It comes with plenty of health benefits as well as a distinct yet delicious taste.

Potatoes are part of the nightshade family, which include bell peppers, peppers, eggplant, and tomatoes. Surprisingly to many, if prepared and eaten correctly, potatoes can actually carry a myriad of health benefits for you and your family. Potatoes are high in Vitamin B6, potassium (yes, it’s not only bananas!), copper, Vitamin C, fiber, and phosphorus. Potatoes are extremely filling and satisfying. Try making homemade baked potatoes, and top it with organic sour cream and some chopped parsley. Potatoes work well in dishes like baked chicken or aside your lamb chops for dinner. Try red potatoes, white potatoes, russet potatoes, or best of all, sweet potatoes! Sweet potatoes are much higher in fiber, beta-carotene, Vitamin A, manganese, and natural sweetness. They make a great side or even work well as a dessert. Don’t be afraid of consuming potatoes, just be wary of the way they have been prepared.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, “Sunnah Superfoods,” a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.

physician

Recognizing the Challenge of being a Female Physician in the Medical Field

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by Hala Sabry al Nagar

“What do you want to be when you grow up?” It’s a common question we ask our youth, and I remember as a young child sharing my aspirations with family members. When I answered “I want to be a doctor when I grow up,” I received positive feedback and praise. As an innocent little girl, I had no idea that there were people in the world who wouldn’t be as supportive of a woman in medicine.

Later in life, I questioned my decision to be a physician but was always rerouted back to medicine. I truly couldn’t think of a better way to serve my community. I completed all the necessary classes, training, and board exams and through it all, I felt that I could accomplish anything I put my mind to. This is what we teach our children – if you work hard, you can achieve anything you want.

Then I learned from the female physicians in my family that the experience of women in medicine was often fraught with unique challenges including gender discrimination. After 12 years of training, when I believed I had complete control over the direction of my career, I experienced the discrimination I had heard my family speak of.

I was passed over for a leadership position while pregnant. With all of the scientific progress in medicine, it was shocking to me how far behind the advancement of women in medicine was.

I am acutely aware that my experience entering medicine does not represent the barriers many women face even before becoming physicians. After all, I was simply following in the footsteps of the women before me. How many women doubted whether they could achieve what they wanted? How many could not find women role models who overcame the discrimination and barriers imposed by society? I remember feeling hopeless when I finally realized the “status quo” in medicine, that intangible opponent whom I instinctively wanted to ignore. A woman would have to choose between her career and her family if she wanted to succeed as a physician.

I celebrated the birth of my children and simultaneously mourned the death of my career because of the ultimatum medicine has traditionally demanded. It wasn’t until I reached out to others that I realized I wasn’t alone in my frustration. Men and women alike felt the same pressure and it wasn’t just about starting a family because even women without children were being held back.

When I think of the first female physician, Dr. Elizabeth Blackwell who was accepted into medical school as a practical joke, I am grateful for how far we’ve come. But I know we still have a long way to go. The fact that women are entering the medical field in increasing numbers is a tribute to those pioneers before us who fought the bitter and aggressive discrimination of a culture that believed the woman’s place was in her home. It is not enough to appreciate how much has changed. We must continue to fight for equality and dedicate our struggle to the women behind us who are still young girls being asked what they want to be when they grow up.

This is what National Women Physicians Day 2017 means to me. This is a day for all physicians, women and men, to work towards building a workforce that represents the patients we care for. Academic research must focus on identifying not only the gaps in gender representation but also on creating solutions for our future generations. Our patients deserve to have physicians who are fulfilled in every aspect of their lives because that makes us better doctors.

sauerkraut

Scrumptious Sauerkraut: A Probiotic Bursting Food

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by Noor H. Salem

While discussing numerous tips to begin the new year on a healthy note, I advise adding probiotics to your diet. Probiotics are good, live bacteria. Our bodies need this good bacterium in order to build a balanced gut flora. Consuming a diet high in probiotics is especially helpful in easing digestion, reducing the risk of food allergies, and preventing sickness. Unfortunately, today, many people are overconsuming antibiotics, not realizing that when killing the bad bacteria, they are also destroying all the good bacteria in their system. Even if you are not sick, and you haven’t taken antibiotics in the past; probiotics will help keep you healthy in so many ways!

Sauerkraut is also a wonderful food to include if you are aiming to build immunity holistically. I recommend it to my clients, along with other high probiotics foods like kefir and natural yogurts. It tastes great beside your brown rice and salmon or atop your chicken and vegetable salad at lunch. Sauerkraut has the delicious tart taste of pickles, without all of the added sodium and preservatives. Although many stores sell sauerkraut in the pickle aisle, the majority is not full of the live bacteria we need. That’s why I advise you either buy a refrigerated version or simply make this recipe at home. I enjoy making different flavors, sometimes adding a bit of pepper for spice, turmeric, and other times even fresh ginger. Ginger has a myriad of health benefits, which I cover in my book, Sunnah Superfoods. Ginger also aids in digestion, which would pair well with cabbage. You can also add a few whole black peppercorns for a kick in flavor. Get creative; there are so many flavors you can make.

Ingredients:

1 medium sized green cabbage head
1 tablespoon Himalayan Pink Salt (you may use unrefined Celtic sea salt)
1 cup water and extra Himalayan Pink Salt (may or may not be used)
2-3 mason jars (16 ounce works well)
Directions:
1. Shred the cabbage into very thin slices; place into a large mixing bowl.
2. Add the pink salt. Use your hands to squeeze the cabbage while mixing it around. Continue this until water starts coming out of the cabbage.
3. Place some of the cabbage in a glass mason jar and squeeze down with a fork. Add some of the liquid. Continue adding the cabbage until you fill up the jar.
4. If there’s enough liquid to cover the top of the cabbage, mix the water and extra salt and pour until the cabbage is submerged in it. This may fill about 3 16-ounce mason jars.
5. Close the lids very well, and keep them on your countertop.
6. Open the jars and check the cabbage after three days; if the liquid went down and the cabbage is showing, add a bit more of salt water (mix water with salt), enough to cover.
7. The sauerkraut should be done within 10 days. Remove it off the counter and place it in the refrigerator for best preservation.
8. Enjoy it with salad, chicken, and any other entrée you like.

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.