Eating Free Blog

Ingredients: Topping – 1/3 cup panko bread crumbs 1 Tbsp unsalted butter, melted Mac ‘n’ cheese – 8 oz whole wheat macaroni 1 Tbsp unsalted butter 1 ½ Tbsp flour 1 tsp powdered mustard 2 ½ cup 1% milk ½ cup (3 oz) shredded reduced-fat sharp cheddar cheese ½ cup grated Parmesan cheese ½ cup…

EAT YOUR BERRIES AND MAKE SURE TO MIX THEM UP!!! PICHUBERRIES provide withanolides. There has been a strong link made between withanolides and the inhibition of cancerous tumor cell growth. They also often display significant pharmacologi…cal activities, including antimicrobial, anti-inflammatory, and antibacterial. BLUEBERRIES provide anthocyanins. Eating anthocynanins will protect your memory and helps slow down…

Polenta is a delicious cornmeal dish that can be served as a side or with a main dish. Here I used it in place of pasta for a quick and hearty weekday meal. Polenta Health Benefits Even though corn is one of the healthiest, low calorie foods – it’s a good idea to rotate and…

Mashed potatoes are a staple on the holiday dinner table, and they’re a great way to feed a crowd easily and affordably.  Mashed potatoes may be easy on the wallet, but not always on the waist. Just one cup can have 306 calories and 25 grams of fat!  Here is a traditional recipe, made with…

Delicious oatmeal Pichuberry breakfast! Here I’ll show you a quick way to prepare oats without the stove. For vegans, gluten free or anyone who wants some superfoods. Oatmeal helps lower cholesterol, control blood sugar and can even help you lose weight by controlling your appetite! Pichuberries are the berry of the Incas. They have potent…

Anthocyanins are a type of flavonoid, a class of compounds with antioxidant effects. Found naturally in a number of purple foods! Anthocyanins may offer anti-inflammatory, anti-viral, and anti-cancer benefits. Anthocyanins may enhance heart health. They appear to improve cholesterol levels and blood sugar. Anthocyanins help prevent high blood pressure.

Manuel provides an overview of how to add meals to Eating Free:

10 Reasons To Eat Apples Every Day! SUPPORTS THE IMMUNE SYSTEM. Apples are a good source of immune-boosting vitamin C (providing 14 percent of the daily value). HELPS WITH WEIGHT LOSS.  Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling,…

Salad is a great addition to anyone’s diet, but heavy dressings and toppings can easily sabotage your healthy attempts.  Some dressings can have as much as 75 calories per 1 Tablespoon!  Check out the comparison chart to see how common salad dressings measure up. Tip: Have dressing on the side, not on top or mixed…

Manuel describes the right serving sizes of grains and starches.  Learn how to incorporate pasta, bread, and whole grains like quinoa and brown rice to your daily life. Following 45% carbs-30% protein-25% fat.