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Hello Subscribers; This is your Flexitarian Chef  Jael Tanti keeping you updated on my latest, easier, healthier, delicious recipes and Nutrition Research.

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From the Flexitarian Menu

Herbed Grilled Turkey Breast

Original Recipes By Jael Tanti

Herbed Grilled Turkey Breast

3 Tbs. of Olive Oil
3 Tbs. White Balsamic Vinegar
1 Tbs. of Lemon Pepper
1 Tbs. Chipotle Powder
1 Tsp. Habanero Powder
1 Tbs. of Turmeric
2 Tsp. of Ground Sage
1 Tbs. of Thyme
1 Tbs. of Sea Salt
1/2 tsp. of Cinnamon
1 Tbs. of Oregano
2 Lbs. Organic Turkey Breast (Skin Removed)

Mix all these ingredients together and rub the breast with, then set your grill at 350 degrees (BBQ or Smoker Grill) and grill for 1 hour or until thoroughly cooked. Can be also cooked in the oven at 375 degrees F.

Great for Leftovers and can be used cubed for Salads.

Health Benefits of Turkey

4 Oz. of Turkey Contains:
Tryptophan 118.7%, Protein 68.1%, Selenium
52% Vitamin B3, 42.5%, Vitamin B6
32% Phosphorus, 25.4%, Choline 22.5, Zinc 13.1%
4 Oz. of Turkey is Approx. Calories (153)

What's generally misunderstood about turkey is the amount of tryptophan it contains. Turkey is actually very similar to shrimp, tuna, snapper, halibut, chicken, lamb, beef, and salmon in its tryptophan content, and there is no research evidence to show that it helps increase MLT (Melatonin) production.

When people feel more sleepy or relaxed after eating turkey at large holiday meals like Thanksgiving and Christmas, is most likely the result of general food over-consumption, including over-consumption of higher-carb foods that were included in the meal.

As a low carb food, turkey naturally scores low on the glycemic index scale and should be regarded as a food that can be helpful in regulating blood sugar.

It's relatively high protein concentration is an important factor in this regard, since protein helps food keep a steady pace as it moves through your digestive tract—not too fast and not too slow.

One recent study on a very small sample of young men has documented the ability of turkey to help keep insulin production in a healthy range following the consumption of turkey-containing meals.

It's always a good idea to avoid excessive intake of meats, regardless of whether they are white or red.

As animal foods, meats never contain dietary fiber, and are typically less concentrated in flavonoids, carotenoids, and other health-supportive nutrients than plant foods, and often contain significant amounts of long-chain saturated fat.

There has been some confusion in media publications about the role of turkey as a sleep-promoting or relaxation-promoting food due to its tryptophan content. From a research standpoint, we think it's important to set the record straight in this regard.

The amino acid tryptophan is clearly a nutrient of special importance when it comes to sleep. That's because the hormone melatonin (MLT) helps regulate your sleep and wake cycles, and it's made from the amino acid tryptophan.

Your pineal gland is the place where tryptophan gets converted into MLT, and this process seems to become less reliable as we age. It can also get thrown out of kilter by changes in our exposure to daylight and darkness (for example, as might occur with a person working odd job hours, like swing shifts and graveyard shifts).

From the Flexitarian Menu-Raw Vegan

Cashew Chocolate Dream

Original Recipes By Jael Tanti
Cashew Chocolate Dream

2 Cups of Raw Cashews soaked for 4 hours
1 Cup of clear Agave syrup
2 Tbs. of Almond Extract
3 Tbs. of Coconut Butter
1/2 Cup of Coconut Cream

For the Chocolate part
1/2 Cup of Raw Cacao Powder
1/4 Cup of Raw Honey
1 Tbs. Vanilla Bean Powder
2 Tbs. of Amaretto
1 Tbs. of Coconut Butter

Place all the ingredients in the blender (I use a Vita-mix) and blend for 1 minute or until very smooth, take out half of the mixture and set aside.

For the chocolate pudding
Take the half left in the blender and add the cacao powder, honey, vanilla bean powder and amaretto, blend for 45 seconds or until all is incorporated and smooth.

Serve by putting 2 spoons full of the chocolate pudding at the bottom of the cup, then layer with the white cream, and top with the chocolate. Put in the refrigerator for 2 hours and serve. Its Delicious and Nutritious.

Health Benefits of Cashews

(The Nut itself)
Health Benefits of Cashews
Heart-Protective Monounsaturated Fats
Nutrients Content of Cashews
37.5% Copper, 28.4 Manganese, 28.1% Tryptophan,
20.3% Phosphorus. Other nutrients in cashew are, Calcium, Selenium, Zinc, Sodium, Iron, Vitamin K, Niacin and Folate

Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes.

Studies of diabetic patients show that monounsaturated fat, when added to a low-fat diet, can help to reduce high triglyceride levels. Triglycerides are a form in which fats are carried in the blood, and high triglyceride levels are associated with an increased risk for heart disease, so ensuring you have some monounsaturated fats in your diet by enjoying cashews is a good idea, especially for persons with diabetes.

Copper for Antioxidant Defenses, Energy Production, Bones and Blood Vessels
An essential component of many enzymes, copper plays a role in a wide range of physiological processes including iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin.For example, copper is an essential component of the enzyme, superoxide dismutase, which is important in energy production and antioxidant defenses.

Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints. Low dietary intake of copper may also be associated with increased fecal free radical production and fecal water alkaline phosphatase activity, risk factors for colon cancer.

Crazy about Your Heart? …..Go Nuts
Research published in the British Journal of Nutrition (Blomhoff R, Carlsen MH), which identified several nuts among plant foods with the highest total antioxidant content, suggests nut's high antioxidant content may be key to their cardio-protective benefits.

Nuts' high antioxidant content helps explain results seen in the Iowa Women's Health Study in which risk of death from cardiovascular and coronary heart diseases showed strong and consistent reductions with increasing nut/peanut butter consumption. Total death rates decreased 11% and 19% for nut/peanut butter intake once per week and 1-4 times per week, respectively.

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