Back pain is something we can have temporarily or chronically. Back pain is caused by many reasons from poor posture, diet, arthritis, lifting objects incorrectly and even poor fitting shoes. Let’s take a look at some of the causes, then we’ll give you the solutions.
DIET! That’s right. What you eat matters. By now, you should understand here in Healing Remedies & Recipes that food is your healer. What you must understand and we’ll keep preaching it is that food can be harmful to area of our body including your back.
Being overweight is the number cause of back pain in those who are obese. Even if you are 20lbs overweight you may notice some minor back pain you didn’t have before. The foods one eats such as refined sugar and hydrogenated fats will increase inflammation in your joints. The overconsumption of store bought citrus juices are known to dry out the joints and lead to decreased mobility and increased pain.
COUCH POTATO. This isn’t a new food group. It’s what America has considered a new extracurricular activity and it’s hurting you…literally! Being sedentary caused pain because you aren’t moving! Move it or lost it! Sitting at a desk all day leads to poor posture and lower back pain. The lower back is the part of the body that is your support and stability. Work on improving your abdominals which will also work to strengthen your back muscles. Exercise! The more activity your body gets the less pain it will have and exercise can be a simple cure for back pain if it’s caused by being a couch potato or a desk jockey.
SIT UP STRAIGHT! Poor posture is another cause of back pain. We all think of sitting improperly at the table or desk, but how many are stooping over because you won’t stop staring at your smartphone for hours? Yes, the smartphone is killing you and it’s causing poor posture. You’re walking around like a zombie. Shoulders back, stand or sit up straight and that’s an order! You must have a conscious effort to remind ourselves to correct our posture.
YOUR CHAIR. Whether it’s your desk chair or your driver seat, make sure you take time to stand up and move. This is vital as a sedentary lifestyle is becoming the number reason people are in poor health. We have to keep moving. If you chair is all wrong, go buy one that gives you the back support you need. If you drive a lot, make sure you seat is adjusted correctly. If you travel, take needed breaks to walk around and stretch to keep your back limber.
YOUR SHOES. Yes, your shoes. There are a million styles and most are not good for your feet which translates to your back. If you wear running shoes or tennis shoes make sure they have proper heel and arch support. I recently went to Disney World in one week I walked 47 miles and my feet never hurt. Why? I bought proper foot wear and never had tired feet or an aching back. Ladies, high heels make look great, but if they aren’t required find another style to wear that will not lead to skeletal problems. If you wear them at the office all day, when you come home change into another shoe immediately to change the pressure points to improve circulation.
YOUR MATTRESS. A mattress should give you uniform support, meaning there shouldn’t be air between your body and the mattress when you lie down. Most people do better with a semi-firm or firm mattress. Soft mattresses are notorious for causing back pain. Get a proper pillow that helps to align your neck and spine correctly.
YOUR BRA. Ladies, this is for you of course. f you have large breasts, you’re carrying more weight on the front of your body, which can throw off the curve of your spine and lead to upper back problems. Wearing a bra that provides proper support can help keep the weight closer to your body and help you maintain your posture. You should be able to draw a straight line from your head to your heels.
PURSES & BACKPACKS. The over shoulder bags will change your posture and lead to back pain. Men, a large wallet in your back pocket will cause a misalignment of the spine and can lead to back pain. Men, a smaller wallet placed in the front pocket will solve this problem. Ladies, a smaller purse and only taking the things you actually need will be very helpful to you as well.
SMOKING. Yes, this nasty habit steals needed oxygen from every cell in your body. Smoking increases free radicals in the body and increases the aging process. Every cell in your body will suffer from every puff of the cigarette. It’s to quit, your overall health depends on it.
STRESS. This is a big one. Stress causes us to do almost everything I mentioned above. Eating the wrong foods, becoming sedentary from life’s challenges, and if depression is part of the picture, then sleeping too long on a poor mattress and the list goes on. Stress causes muscles to tense up and can lead to neck and back pain.
IMPROPER LIFTING. Muscle Injury: Getting out of position during lifting can put a great deal of stress on the lower back muscles, and when the demand is too high on a muscle it can be injured. Too much stress can form tiny tears in a muscle, known as a muscle strain, which is a very common form of back injury.
This type of back injury can be quite painful, making it difficult to move the affected and surrounding area. When a back muscle is strained, it can even be painful to breathe normally. A back strain will typically heal, although it often takes a long time (a few weeks or months).
Disc Injury: The intervertebral discs act like ball bearings and cushions between the vertebrae (bones) in the spine. The discs are comprised of fibrous rings, which can bulge and even break open, or rupture, when injured. A disc injury in the lower back can cause pain that may radiate down into the buttocks and/or leg.
ARTHRITIS, SCIATICA, SPINAL STENOSIS. These problems are very serious and can lead to chronic back pain. In this lesson, we will offer safe natural solutions to these problems as well. It is best to seek a healthcare professional who is well versed in these conditions. Be aware that NSAIDS medications can cause degeneration of cartilage between the vertebraes. There are safer solutions that will help improve the health of your discs and improve overall mobility.
BACK PAIN REMEDIES
Eat right. Every food you eat will either create inflammation or stop inflammation. Eating fruits, vegetables, omega-3 containing foods and adding specific spices that are proven to reduce inflammation will help relieve pain.
Here are our top recommended foods and spices:
Omega 3 – salmon, walnuts, chia seeds, avocado, black cod, trout, sardines
Grains and seeds – Quinoa, sprouted bread, chia seeds, pumpkin seeds, black sesame seeds
Fruits - red and green apples, organic berries such as blackberries, raspberries and blueberries, goji berries, kiwi
Vegetables – broccoli, kale, asparagus
Spices – turmeric!, cardamom, cumin
Foods to avoid as they are known to cause and/or increase inflammation:
Cheeses, fried and fatty foods such as cheeseburgers, French fries, most fast-food pizzas, packaged foods high in sodium and chemical preservatives, high sugar foods such as packaged pastries, candies, high sodium foods such as canned foods, packaged foods and snacks.
Nutrient List: There are many nutrients and herbal compounds that claim to relieve pain, but we will only focus on the tried and truest of remedies.
Hyaluronic Acid
•One of the best lubricants and shock absorbers found in nature.
•Stimulates the growth of cartilage in joints.
•Suppresses PGE2 production to stop pain and inflammation of joints, because it helps to hydrate and lubricate the synovial cell membrane.
•Provides antioxidant support to help prevent and reduce inflammation directly.
•Useful for Osteoarthritis, Rheumatoid Arthritis, Fibromyalgia and other connective tissue disorders.
•Helps restore joint mobility and alleviate pain associated with arthritis or age.
Turmeric
•It helps the body fight foreign invaders and also has a role in repairing damage.
•Without inflammation, pathogens like bacteria could easily take over our bodies and kill us.
•Although acute (short-term) inflammation is beneficial, it can become a major problem when it is chronic (long-term) and inappropriately deployed against the body’s own tissues.
•It is now believed that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions.
•Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases.
•It turns out that curcumin is strongly anti-inflammatory, it is so powerful that it matches the effectiveness of some anti-inflammatory drugs.
•Curcumin actually targets multiple steps in the inflammatory pathway, at the molecular level.
•Curcumin blocks NF-kB, a molecule that travels into the nuclei of cells and turns on genes related to inflammation. NF-kB is believed to play a major role in many chronic diseases.
Boswellia
Boswellia serrata, also known as the Indian version of frankincense, has been used for thousands of years for its ability to manage inflammatory disorders.
Boswellia works through entirely different mechanisms than anti-inflammatory drugs. Whereas most drugs function as Cox enzyme inhibitors, boswellia works by inhibiting lipoxygenase enzymes (LOX), which are powerful contributors to inflammation and disease. By inhibiting LOX enzymes, boswellia effectively blocks leukotriene synthesis. Leukotrienes play a major role in promoting a whole host of age-associated, inflammation-related diseases including joint problems, intestinal disorders, cancer, and lung related disease.
In addition, it appears that boswellia can inhibit the breakdown of connective tissues caused by tumor necrosis factor-alpha, a potent inflammatory agent in the body.
Fish Oil
•Fish oil's multiple benefits have long been attributed to its effects on reduced inflammatory signaling by cytokines.
•New discoveries reveal that the omega-3 fats in fish oil directly trigger resolution of inflammation and promote early healing.
•Molecules called lipoxins, resolvins, and protectins are all derived from, or produced in response to, omega-3 fats.
•Deficiencies in pro-resolution molecules have been identified in most of the chronic, inflammation-related diseases of aging.
•Aging itself produces a total-body loss of these health-promoting molecules.
•Multiple studies reveal that supplementing with omega-3-rich fish oil boosts production of pro-resolution molecules and quickly brings your body back to a non-inflamed state.
•Human clinical trials demonstrate anti-inflammatory effects of fish oil supplementation in metabolic syndrome, cardiovascular disease, lung diseases, neurodegenerative conditions, and cancer, with additional evidence flowing in daily.
•Fish oil can no longer be considered an optional supplement; rather, it is a must-have for the prevention of the inflammatory conditions of aging.
Top 5 Inflammation Fighters
Cooking suggestions:
Sprinkle turmeric, cardamom and cumin directly on to salads, cooked chicken and fish; add a pinch of these spices to homemade salad dressings and vinaigrettes; sprinkle on to steamed, roasted or sautéed vegetables
Combine anti-inflammatory foods and spices for maximum benefit:
Add a pinch of turmeric, cumin, and cardamom to cooked quinoa; stir in 1 teaspoon of black sesame seeds or pumpkin seeds and serve under grilled or poached salmon! Top with chopped walnuts, too!
Make an anti-inflammatory fresh fruit salad:
Toss together blackberries, blueberries and raspberries with chopped fuji apples, kiwi, and maybe even a ¼ cup of chopped broccoli florets, chopped walnuts and pumpkin seeds! Delicious! Toss with a homemade vinaigrette that has a pinch of cardamom and the juice of ½ lemon, 3 tablespoons each of olive oil and balsamic vinegar. YUM!
DIET! That’s right. What you eat matters. By now, you should understand here in Healing Remedies & Recipes that food is your healer. What you must understand and we’ll keep preaching it is that food can be harmful to area of our body including your back.
Being overweight is the number cause of back pain in those who are obese. Even if you are 20lbs overweight you may notice some minor back pain you didn’t have before. The foods one eats such as refined sugar and hydrogenated fats will increase inflammation in your joints. The overconsumption of store bought citrus juices are known to dry out the joints and lead to decreased mobility and increased pain.
COUCH POTATO. This isn’t a new food group. It’s what America has considered a new extracurricular activity and it’s hurting you…literally! Being sedentary caused pain because you aren’t moving! Move it or lost it! Sitting at a desk all day leads to poor posture and lower back pain. The lower back is the part of the body that is your support and stability. Work on improving your abdominals which will also work to strengthen your back muscles. Exercise! The more activity your body gets the less pain it will have and exercise can be a simple cure for back pain if it’s caused by being a couch potato or a desk jockey.
SIT UP STRAIGHT! Poor posture is another cause of back pain. We all think of sitting improperly at the table or desk, but how many are stooping over because you won’t stop staring at your smartphone for hours? Yes, the smartphone is killing you and it’s causing poor posture. You’re walking around like a zombie. Shoulders back, stand or sit up straight and that’s an order! You must have a conscious effort to remind ourselves to correct our posture.
YOUR CHAIR. Whether it’s your desk chair or your driver seat, make sure you take time to stand up and move. This is vital as a sedentary lifestyle is becoming the number reason people are in poor health. We have to keep moving. If you chair is all wrong, go buy one that gives you the back support you need. If you drive a lot, make sure you seat is adjusted correctly. If you travel, take needed breaks to walk around and stretch to keep your back limber.
YOUR SHOES. Yes, your shoes. There are a million styles and most are not good for your feet which translates to your back. If you wear running shoes or tennis shoes make sure they have proper heel and arch support. I recently went to Disney World in one week I walked 47 miles and my feet never hurt. Why? I bought proper foot wear and never had tired feet or an aching back. Ladies, high heels make look great, but if they aren’t required find another style to wear that will not lead to skeletal problems. If you wear them at the office all day, when you come home change into another shoe immediately to change the pressure points to improve circulation.
YOUR MATTRESS. A mattress should give you uniform support, meaning there shouldn’t be air between your body and the mattress when you lie down. Most people do better with a semi-firm or firm mattress. Soft mattresses are notorious for causing back pain. Get a proper pillow that helps to align your neck and spine correctly.
YOUR BRA. Ladies, this is for you of course. f you have large breasts, you’re carrying more weight on the front of your body, which can throw off the curve of your spine and lead to upper back problems. Wearing a bra that provides proper support can help keep the weight closer to your body and help you maintain your posture. You should be able to draw a straight line from your head to your heels.
PURSES & BACKPACKS. The over shoulder bags will change your posture and lead to back pain. Men, a large wallet in your back pocket will cause a misalignment of the spine and can lead to back pain. Men, a smaller wallet placed in the front pocket will solve this problem. Ladies, a smaller purse and only taking the things you actually need will be very helpful to you as well.
SMOKING. Yes, this nasty habit steals needed oxygen from every cell in your body. Smoking increases free radicals in the body and increases the aging process. Every cell in your body will suffer from every puff of the cigarette. It’s to quit, your overall health depends on it.
STRESS. This is a big one. Stress causes us to do almost everything I mentioned above. Eating the wrong foods, becoming sedentary from life’s challenges, and if depression is part of the picture, then sleeping too long on a poor mattress and the list goes on. Stress causes muscles to tense up and can lead to neck and back pain.
IMPROPER LIFTING. Muscle Injury: Getting out of position during lifting can put a great deal of stress on the lower back muscles, and when the demand is too high on a muscle it can be injured. Too much stress can form tiny tears in a muscle, known as a muscle strain, which is a very common form of back injury.
This type of back injury can be quite painful, making it difficult to move the affected and surrounding area. When a back muscle is strained, it can even be painful to breathe normally. A back strain will typically heal, although it often takes a long time (a few weeks or months).
Disc Injury: The intervertebral discs act like ball bearings and cushions between the vertebrae (bones) in the spine. The discs are comprised of fibrous rings, which can bulge and even break open, or rupture, when injured. A disc injury in the lower back can cause pain that may radiate down into the buttocks and/or leg.
ARTHRITIS, SCIATICA, SPINAL STENOSIS. These problems are very serious and can lead to chronic back pain. In this lesson, we will offer safe natural solutions to these problems as well. It is best to seek a healthcare professional who is well versed in these conditions. Be aware that NSAIDS medications can cause degeneration of cartilage between the vertebraes. There are safer solutions that will help improve the health of your discs and improve overall mobility.
BACK PAIN REMEDIES
Eat right. Every food you eat will either create inflammation or stop inflammation. Eating fruits, vegetables, omega-3 containing foods and adding specific spices that are proven to reduce inflammation will help relieve pain.
Here are our top recommended foods and spices:
Omega 3 – salmon, walnuts, chia seeds, avocado, black cod, trout, sardines
Grains and seeds – Quinoa, sprouted bread, chia seeds, pumpkin seeds, black sesame seeds
Fruits - red and green apples, organic berries such as blackberries, raspberries and blueberries, goji berries, kiwi
Vegetables – broccoli, kale, asparagus
Spices – turmeric!, cardamom, cumin
Foods to avoid as they are known to cause and/or increase inflammation:
Cheeses, fried and fatty foods such as cheeseburgers, French fries, most fast-food pizzas, packaged foods high in sodium and chemical preservatives, high sugar foods such as packaged pastries, candies, high sodium foods such as canned foods, packaged foods and snacks.
Nutrient List: There are many nutrients and herbal compounds that claim to relieve pain, but we will only focus on the tried and truest of remedies.
Hyaluronic Acid
•One of the best lubricants and shock absorbers found in nature.
•Stimulates the growth of cartilage in joints.
•Suppresses PGE2 production to stop pain and inflammation of joints, because it helps to hydrate and lubricate the synovial cell membrane.
•Provides antioxidant support to help prevent and reduce inflammation directly.
•Useful for Osteoarthritis, Rheumatoid Arthritis, Fibromyalgia and other connective tissue disorders.
•Helps restore joint mobility and alleviate pain associated with arthritis or age.
Turmeric
•It helps the body fight foreign invaders and also has a role in repairing damage.
•Without inflammation, pathogens like bacteria could easily take over our bodies and kill us.
•Although acute (short-term) inflammation is beneficial, it can become a major problem when it is chronic (long-term) and inappropriately deployed against the body’s own tissues.
•It is now believed that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions.
•Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases.
•It turns out that curcumin is strongly anti-inflammatory, it is so powerful that it matches the effectiveness of some anti-inflammatory drugs.
•Curcumin actually targets multiple steps in the inflammatory pathway, at the molecular level.
•Curcumin blocks NF-kB, a molecule that travels into the nuclei of cells and turns on genes related to inflammation. NF-kB is believed to play a major role in many chronic diseases.
Boswellia
Boswellia serrata, also known as the Indian version of frankincense, has been used for thousands of years for its ability to manage inflammatory disorders.
Boswellia works through entirely different mechanisms than anti-inflammatory drugs. Whereas most drugs function as Cox enzyme inhibitors, boswellia works by inhibiting lipoxygenase enzymes (LOX), which are powerful contributors to inflammation and disease. By inhibiting LOX enzymes, boswellia effectively blocks leukotriene synthesis. Leukotrienes play a major role in promoting a whole host of age-associated, inflammation-related diseases including joint problems, intestinal disorders, cancer, and lung related disease.
In addition, it appears that boswellia can inhibit the breakdown of connective tissues caused by tumor necrosis factor-alpha, a potent inflammatory agent in the body.
Fish Oil
•Fish oil's multiple benefits have long been attributed to its effects on reduced inflammatory signaling by cytokines.
•New discoveries reveal that the omega-3 fats in fish oil directly trigger resolution of inflammation and promote early healing.
•Molecules called lipoxins, resolvins, and protectins are all derived from, or produced in response to, omega-3 fats.
•Deficiencies in pro-resolution molecules have been identified in most of the chronic, inflammation-related diseases of aging.
•Aging itself produces a total-body loss of these health-promoting molecules.
•Multiple studies reveal that supplementing with omega-3-rich fish oil boosts production of pro-resolution molecules and quickly brings your body back to a non-inflamed state.
•Human clinical trials demonstrate anti-inflammatory effects of fish oil supplementation in metabolic syndrome, cardiovascular disease, lung diseases, neurodegenerative conditions, and cancer, with additional evidence flowing in daily.
•Fish oil can no longer be considered an optional supplement; rather, it is a must-have for the prevention of the inflammatory conditions of aging.
Top 5 Inflammation Fighters
Cooking suggestions:
Sprinkle turmeric, cardamom and cumin directly on to salads, cooked chicken and fish; add a pinch of these spices to homemade salad dressings and vinaigrettes; sprinkle on to steamed, roasted or sautéed vegetables
Combine anti-inflammatory foods and spices for maximum benefit:
Add a pinch of turmeric, cumin, and cardamom to cooked quinoa; stir in 1 teaspoon of black sesame seeds or pumpkin seeds and serve under grilled or poached salmon! Top with chopped walnuts, too!
Make an anti-inflammatory fresh fruit salad:
Toss together blackberries, blueberries and raspberries with chopped fuji apples, kiwi, and maybe even a ¼ cup of chopped broccoli florets, chopped walnuts and pumpkin seeds! Delicious! Toss with a homemade vinaigrette that has a pinch of cardamom and the juice of ½ lemon, 3 tablespoons each of olive oil and balsamic vinegar. YUM!
Chef Susan Irby's Healing Recipes
Dill Citrus Salmon
One of the signature dishes of Chef Susan Irby is this Dill Citrus Salmon with Lemon is a Tuscan recipe learned in Florence, Italy. The classic recipe is a gravlax-style salmon that marinates in the refrigerator, untouched, for 3 whole days. Wild salmon, lemon, orange and fresh dill are marinated in sea salt, sugar, and white wine for a gravlax-type appetizer or which could be served as an entree. After 3 days, what results is a “cooked” salmon that is then thinly sliced and served on top of freshly sliced cucumber and goat cheese, creme fraiche, or even a flavorful mustard is a nice touch.
Can’t wait 3 days? Marinate the salmon as directed for 1 to 4 hours and then cook stovetop for a delicious entree that can be served atop of crisp Mixed Green Salad with Balsamic Vinaigrette, follow this recipe and substitute balsamic vinegar for white wine vinegar, here: Mixed Green Salad with Toasted Almonds
Salmon is a trademark food of The Bikini Chef® and is a featured ingredient in The Bikini Chef® Diet plan and is widely praised in Chef Susan Irby’s upcoming book with Ward W. Bond, PhD, 7 Steps to Total Wellness, Remedies and Recipes to Reverse Disease Naturally.
The omega-3 fatty acids in salmon promote fat burn, glowing skin and hair and promote overall health including a healthy heart, cancer-fighting properties, and prevention of diabetes.
Made with another favorite The Bikini Chef® food, lemons, this dish is one to add to your regular at-home menu plans. For more on the Health Benefits of Lemon, read this article, here: Health Benefits of Lemons
Nutrition:
Serving size: 2 ounces *NOTE: the sugars, salt and wine are discarded
Calories: 130
Fat: 9.0g
Saturated fat: 2.5g
Cholesterol: 35mg
Sodium: 690mg
Potassium: 0mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 11.0g
Recipe type: Seafood Yield: 8 Prep time: 2 hrs 20 mins Cook time:20 mins Total time: 2 hrs 40 mins
Wild salmon, lemon, orange and fresh dill are marinated in sea salt, sugar, and white wine for a gravlax-type appetizer or entreeIngredients:
Directions:
One of the signature dishes of Chef Susan Irby is this Dill Citrus Salmon with Lemon is a Tuscan recipe learned in Florence, Italy. The classic recipe is a gravlax-style salmon that marinates in the refrigerator, untouched, for 3 whole days. Wild salmon, lemon, orange and fresh dill are marinated in sea salt, sugar, and white wine for a gravlax-type appetizer or which could be served as an entree. After 3 days, what results is a “cooked” salmon that is then thinly sliced and served on top of freshly sliced cucumber and goat cheese, creme fraiche, or even a flavorful mustard is a nice touch.
Can’t wait 3 days? Marinate the salmon as directed for 1 to 4 hours and then cook stovetop for a delicious entree that can be served atop of crisp Mixed Green Salad with Balsamic Vinaigrette, follow this recipe and substitute balsamic vinegar for white wine vinegar, here: Mixed Green Salad with Toasted Almonds
Salmon is a trademark food of The Bikini Chef® and is a featured ingredient in The Bikini Chef® Diet plan and is widely praised in Chef Susan Irby’s upcoming book with Ward W. Bond, PhD, 7 Steps to Total Wellness, Remedies and Recipes to Reverse Disease Naturally.
The omega-3 fatty acids in salmon promote fat burn, glowing skin and hair and promote overall health including a healthy heart, cancer-fighting properties, and prevention of diabetes.
Made with another favorite The Bikini Chef® food, lemons, this dish is one to add to your regular at-home menu plans. For more on the Health Benefits of Lemon, read this article, here: Health Benefits of Lemons
Nutrition:
Serving size: 2 ounces *NOTE: the sugars, salt and wine are discarded
Calories: 130
Fat: 9.0g
Saturated fat: 2.5g
Cholesterol: 35mg
Sodium: 690mg
Potassium: 0mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 11.0g
Recipe type: Seafood Yield: 8 Prep time: 2 hrs 20 mins Cook time:20 mins Total time: 2 hrs 40 mins
Wild salmon, lemon, orange and fresh dill are marinated in sea salt, sugar, and white wine for a gravlax-type appetizer or entreeIngredients:
- 2 pounds fresh salmon fillet
- 3/4 cup coarse sea salt
- 3/4 cup granulated sugar
- 1 cup dill, roughly chopped (stems and leaves)
- 3 medium Limoneira lemons, sliced
- 1 mediuma orange, sliced
- 1 bottle white wine such as sauvignon blanc
Directions:
- Place salmon skin side down in 9×13 inch baking dish
- Coat with sea salt and sugar
- Cover with dill, squeeze lemon and orange slices over ingredients.
- Randomly place lemon and orange slices on top.
- Pour in white wine covering fish, cover dish with plastic wrap.
- Marinate for 3 full days, without disturbing.
- Thinly slice and serve as an appetizer.
- Serves 20 as an appetizer prepared by using the 3 day method which is The Bikini Chef® preferred method.
- Or, Quick Cooking Method:
- Marinate a minimum of 1 hour and up to 4 hours in the refrigerator; then, in medium saucepan with lid, add fish and enough of the liquid to cover 1/2 of the salmon.
- Add a couple of lemon and orange slices, turn heat to medium and cover.
- Poach salmon for approximately 15 minutes or until salmon is cooked opaque pink and is flaky in texture. Serves 8 as an entree
All Natural Blackberry Syrup
Fresh All Natural Blackberry Syrup burst with flavor in your mouth and send a burst of vital nutrients throughout the body’s cells. Their vibrant color are one of the first indications of good health. Rich in cancer-fighting anthocyanins, blackberries get other cancer-fighting and top health promoters from their high vitamin C content.
Studies have shown that blackberries improve mental clarity and also have proven benefits to youthful skin.
This versatile berry is delicious fresh on top of oatmeal, low-sugar cereals, and savory dishes like chicken, pork tenderloin, and fish. One of the best snacks to beat the mid-afternoon slump, enjoy a handful of fresh wild blackberries with 10 to 12 raw almonds – yummy, easy to carry with you for busy days, and provides a natural energy boost.
Fresh blackberries are simmered with honey, molasses, apple juice with a hint of orange zest for a simple, delicious syrup.
Nutrition in this recipe:
Serving size: 1/4 cup
Calories: 84
Fat: 0.2g
Saturated fat: 0.0g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 156mg
Carbohydrates: 21.6g
Fiber: 2.0g
Sugars: 18.9g
Protein: 0.6g
In this calorie-slashing collection, The Bikini Chef® Susan Irby offersrecipes for switching up ingredients that keep calories to a minimum. Complete with serving-size suggestions and “Skinny Secret” shortcuts to trim calories in little ways, here you’ll get expertly crafted recipes that include offerings for every meal of the day!
This recipe for blackberry syrup is perfect to pour over fruits, roasted chicken and can even be used with balsamic vinegar for a fruit-forward vinaigrette.Ingredients:
Directions:
Fresh All Natural Blackberry Syrup burst with flavor in your mouth and send a burst of vital nutrients throughout the body’s cells. Their vibrant color are one of the first indications of good health. Rich in cancer-fighting anthocyanins, blackberries get other cancer-fighting and top health promoters from their high vitamin C content.
Studies have shown that blackberries improve mental clarity and also have proven benefits to youthful skin.
This versatile berry is delicious fresh on top of oatmeal, low-sugar cereals, and savory dishes like chicken, pork tenderloin, and fish. One of the best snacks to beat the mid-afternoon slump, enjoy a handful of fresh wild blackberries with 10 to 12 raw almonds – yummy, easy to carry with you for busy days, and provides a natural energy boost.
Fresh blackberries are simmered with honey, molasses, apple juice with a hint of orange zest for a simple, delicious syrup.
Nutrition in this recipe:
Serving size: 1/4 cup
Calories: 84
Fat: 0.2g
Saturated fat: 0.0g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 156mg
Carbohydrates: 21.6g
Fiber: 2.0g
Sugars: 18.9g
Protein: 0.6g
In this calorie-slashing collection, The Bikini Chef® Susan Irby offersrecipes for switching up ingredients that keep calories to a minimum. Complete with serving-size suggestions and “Skinny Secret” shortcuts to trim calories in little ways, here you’ll get expertly crafted recipes that include offerings for every meal of the day!
This recipe for blackberry syrup is perfect to pour over fruits, roasted chicken and can even be used with balsamic vinegar for a fruit-forward vinaigrette.Ingredients:
- 10 cups fresh blackberries
- 4 cups raw, unfiltered apple juice
- 1 3/4 cups raw honey
- 1/2 cup blackstrap molasses
- fine zest of one large orange
Directions:
- Place blackberries in a large stock pot over medium heat and crush the berries lightly to release some of the juices.
- Pour in the apple juice, honey and molasses.
- Bring to a low boil, reduce heat and simmer 40 minutes, stirring frequently.
- Simmer until mixture is reduced by about half.
- Stir in orange zest and simmer an additional 3 to 5 minutes.
- Remove from heat and allow to cool completely.
- Can the syrup for long term use or freeze for up to 6 months.