The Heath Benefits of Pomegranates


Pomegranates are thick-skinned dazzlingly red beauties brimming with Vitamin A, Vitamin C, Vitamin E, Vitamin K, calcium, ellagic acid, folic acid, magnesium, manganese, niacin, phosphorous, phytochemicals, polyphenols, punicalagins, potassium, riboflavin, thiamin and zinc


These historically revered fruits have innumerable health benefits including but not limited to protect against and treatment of the following

Anemia Pomegranates are filled with iron and can cure anemia by elevating hemoglobin levels

Anti-cancer properties Pomegranates can prevent breast cancer, colon cancer, leukemia and prostate cancer, and can inhibit tumor growth and even, in some cases, induce apoptosis or cell death.


Anti-inflammatory abilities Vitamin C helps control arthritis and asthmatic symptoms such as coughing and wheezing


Bone health Calcium is crucial for strong, healthy bones.  Manganese helps form bone structures.  Pomegranate juice can also deter cartilage damage, which, in turn, prevents osteoporosis


Depression Pomegranates contain vital phytochemicals that stimulate serotonin and improve mood


Diabetes Pomegranate juice does not increase blood sugar levels, which is great news for diabetic folks


Digestive health Pomegranate juice aids in digestion and can help ease nausea.  The white membrane of the pomegranate is often used as a cure for diarrhea, dysentery, hemorrhoids and intestinal worms


Eye health Pomegranates are a great home remedy for conjunctivitis


Heart health Punicalagins (anti-oxidant compounds) lower cholesterol and blood pressure and increase the rate at which atherosclerosis (arterial blockages) dissolve.  Pomegranate juice has also been shown to improve blood flow and oxygen to the heart.   Magnesium normalizes blood pressure.  Potassium controls a healthy heart rate and also lowers blood pressure.  Pomegranate seeds actually prevent blood platelet aggregation, which can lead to hazardous blood clots


Immune system health Vitamin A and Vitamin C are extraordinary immune system boosters, which help fight off a wide variety of diseases, infections and viruses ranging from the common cold to the flu to HIV


Men’s health Studies indicate that pomegranate juice may be a natural, progressive treatment for ED, or erectile dysfunction


Menopause Pomegranate juice has been shown to relieve “hot flashes


Pregnancy Most doctors highly recommend folic acid to expectant moms as it increases blood flow to the unborn baby and can prevent neural tube birth defects


Women’s health Pomegranate juice can alleviate a UTI, or urinary tract infection




Anti-oxidant properties Vitamins A, C and E are all powerful anti-oxidants that promote healthy hair and strong nails.


Skin health Pomegranate protects the skin from harmful UV rays, promotes cell regeneration, repairs tissues and speeds up wound healing.  The anti-oxidants in pomegranate juice will also prevent the signs of premature aging including age spots, fine lines and wrinkles.  Pomegranate can also sooth painful acne outbreaks and diminish scars




Fibre A cup of the arils aka juicy pomegranate seeds actually contains a bountiful 7 grams of fibre.  As a snack, they will keep you feeling fuller longer and less likely to reach for empty calories.  They will also keep your body flushed out, which results in more consistent weight loss


Cooking / Consumption

 Fantastic in salads, yoghurt, sorbet, mix through vegetable dishes and curries to finish for colour, texture and zing

Marinate Meats in the juice , grill or just eat raw, naturally sublime

A wonderful compliment to your Sunday morning Belgian-style waffles or short stack of whole-wheat pancakes is this unique and sublime pomegranate syrup that is oh so easy to make.  All you need to do is combine 12 cups of pomegranate juice, 1.5 cups of sugar and 3 tablespoons of fresh lemon juice in a saucepan over medium heat until the sugar is completely dissolved.  Turn the mixture down to medium-low and allow it to reduce into syrup for about 50 minutes or so.  Let the syrup cool for a good half an hour and pour into pretty glass Ball jars


Interesting fact about pomegranates:  The pomegranate is one of the world’s oldest fruits and some scholars believe that it was actually the pomegranate, not the apple, which tempted Eve in the Garden of Eden.


Turmeric Root

Turmeric Root (Photo credit: Steenbergs)

Tumeric This Super Hero is part of the ginger family, it’s a very strong anti flammatory and is not only used for cooking and medicine, it’s a cosmetic ingredient and dye. It assists period pain, rheumatoid arthritis, anti cancer, anti fungal, analgesic, stimulant, aromatic, stomach ulcers, irritable bowel, lymph gland problems, hemmorrhoids, staphylococcus, jaundice, nose bleed, reduced fevers, intestinal parasites

 Turmeric is a double whammy against normal aging with its skin promotion and antioxidant capabilities

Supporting your memory function due to antioxidants

Promoting your heart health yep again those mighty antioxidants called curcuminoids

Boosting your immune system due to those free radical fighters

Supports your overall eye health

Aids your skeletal system and joint health

Helps you maintain healthy cells with support against free radicals

Balances the health of your digestive system as it triggers bile flow

Aids healthy blood and your circulatory system supporting healthy liver function

Helps you maintain normal cholesterol levels to support your cardiovascular system as it binds cholesterol to fibre and removes the bodies waste products

Assists your neurological system’s healthy response to stress

Promotes a healthy female reproductive system assists healthy hormone function due to detoxification

Promotes your healthy nervous system and helps occasional discomfort with pain relief

Helps you maintain blood sugar levels already within the normal range


Cleanse the skin through cleaning the blood

Balance the skins natural flora with its antibiotic properties

Nourish the skin and has been ailed the skin food for thousands of years, Supports your absorption of vitamins and minerals


Promotes the wellness of your  circulatory system which assists weight-loss

Antioxidants remove toxins from the blood making it easier for the body to shed excess fat


The leaves are used in Asian cookery by using large leaves to wrap around white and red meats, adding a mild flavor during cooking

The Young leaves and flowers are lightly steamed and eaten

Turmeric is the base and essential ingredient of curry powder. make your own by blending peeled root with ginger, garlic, onion add black pepper and olive oil to increase the antioxidant level

Use in dhal and Bean dishes

Use a little powder to color biscuits

Add to Pickles for color i.e Cauliflower

Add to couscous, rice, quinoa, barley and with some vegetable stock or chicken stock as a good accompaniment to a meal

A great additive to soups, dressings and sauces

Fact; Turmeric has been held in high esteem in Ayurvedic medicine and theraptic benefits are spread over many areas, studies now prove that tumeric is responsible for the lack of many prodominetly western diseases in India

English: Turmeric plant found in Dakshina Kann...

English: Turmeric plant found in Dakshina Kannada district of India. (Photo credit: Wikipedia)


This amazing superfood has a component that makes them blue is called Anthocyanin, wild berries have over 40 percent more power busting ability so if you can grow your own even better. Its one of the many antioxidants in blue berries and they also contain truckloads of Vitamins A,B,C,K, selenium, copper, iron, zinc, phosphorous and plenty more, not only is it great for weight loss, anti aging and cancer fighting, it can help reduce belly fat the hardest fat to move read on for how


Depression its known to reduce the affects of this debilitating illness

Anti inflammatory high antioxidants, phytochemicals, vitamins and minerals attribute to this success

Cancer in particular of the colon, liver and ovaries due to Ellargic acid and pterostilbene, anthocyanin, copper & vitamin c

Heart Health  The dye released from the pigments in the skin of the blueberry, called anthocyanin is the source of powerful antioxidants used by the body to fight off high blood pressure and help strengthen blood vessels, leading to healthier blood pressure levels

Urinary tract infections Epicatechin works to prevent bacteria from attaching to the lining of the bladder tissue. This causes the bacteria to be eliminated through your urine rather than attaching to the bladder wall, where they start multiplying and ultimately causing infection.  Fructose, the sugar found naturally in fruit, may also be beneficial by interfering with bacterial adhesion

Eye Health degeneration can be delayed or prevented due to the antioxidant properties carotenoids, lutiens and zeaxanthin.Flavonoids such as resveritol, quertin and rutin. Anthocyanosides is excellent in the slowing of macular degeneration, cataracts, myopia and hypermetropia

Alziemers disease and brain health  The antioxidant and anti-inflammatory properties of blueberries build a protective coat around the brain to fight signs of aging and deterioration. There is also evidence that blueberries may help to prevent Alzheimer’s disease and other neurological disorders

Constipation the vitamins, sodium, copper, fructose and acids improve digestion and fiber eliminates constipation


Belly Fat In one animal study of rats that consumed two percent of their diet as blueberries had dramatic results after 90 days in they had significantly less belly fat

Low Calories & High Fiber only 78 calories in one cup and 3.8 gms of fiber a great choice for weightloss

High Antioxidant consumption New research from the University of Florida found that people who consume more antioxidants weigh less, even when they don’t eat fewer calories. The researchers developed an index that ranks the number of calories consumed from plant-based foods compared with overall daily calorie intake called the phyto chemical index, or PI score. A totally plant-based, vegan diet (excluding hard liquor and refined sugars)


Anti Aging due to Anthocyanin it’s believed to be the most powerful of all

Healthy Nails & Scar reduction by rubbing in blueberry oil every evening


No need to cook they are fantastic raw, however if you get your hands on them when they are plentiful and in season

You can freeze them and snack on them as they are

Roast them and mix with some wilted spinach, pan fried salmon fillet, chilli, almond flaxseed oil dressing to speed up the metabolism

Blueberry and maple syrup ice cream, maple syrup is full of good stuff too

Make a yummy summer blue berry trifle with ricotta, chai seed & spelt sponge, lemon myrtle jelly

Whiz them in your favorite smoothie

Blend some with watermelon and mint, top with greek style yoghurt and whole berries for a fantastic summer soup

With Facts that they achieve anti aging, reduced belly fat and depression, you can’t afford not to eat blue berries today, so go on treat yourself to these tasty morsels and get some and give yourself a fighting chance


The benefits of Avocado

Fresh Avocado contains more fibre, folate, niacin, thiamine and riboflavin than any other commonly eaten fruit per gram. They contain more than 25 essential vitamins and minerals including Vitamins A, B (including B6, niacin and riboflavin), C and E, Copper, magnesium, potassium and zinc.



Lower Cholesterol They regulate blood pressure due their concentration of Potassium.

Heart Health They can guard against stroke, heart disease, and high blood pressure.

Mouth  Cancer Defense certain components in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn’t include avocados.

Regulate the blood sugar levels The monounsaturated (good) fats in avocados can assist steady blood sugar levels and reverse insulin disorders.


Other benefits include

Reduced risk of stroke

Anti Fungal

Anti Bacterial



Satiety FreshAvocados provide a feeling of fullness because of their water and fibre content which can assist weightloss

Increase Fat Burning by adding avocado to other Fat burning foods, you can improve your absorption of nutrients


Reduces Puffiness around the Eyes Its an anti inflammatory

Facial Moisturising Mask

Hair Creating an avocado hair mask will strengthen and fortify your hair.  They are rich in fatty acids that are a real must in your daily diet, especially when it come to your hair.  Your hair will go from brittle to being soft and shiny. Avocado oil can also be used as a hair treatment for dry hair and scalp

Humectant Avocado peel is actually valuable. Using gentle upward strokes, lightly massage your face with the inside of the peel. Let the oil residue remain on your skin for about 15 minutes. At that time you may either leave the oil on your skin leaving it on over night, if you intend to put on make-up, wash your face gently with three or four rinses of tepid water and pat dry. The oil will be invisible but it is there, ready to hold your foundation or powder in place for hours.

Anti Aging


Avocado Oil

Smoothies  Add avocado to banana and strawberry for a really creamy meal replacement

Tempura Avocado and serve on a salad for a Savvy new idea

Summer Soup Add lime, basil and chicken stock drizzle with olive oil Yum

Avocado Oil to salads and drizzle on pistachio crusted goats cheese and rocket salad

So Lots of reasons to Have an Avo Today



The benefits of Apples


Apples deliver an antioxidant called quercetin, a plant derived flavonoid which aids endurance by making oxygen more available to the lungs

  • · Antihistamine Affects powerful antioxidant with anti-histamine affects, fantastic for some natural hayfever relief
  • · Bone Protection
    A flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis, may also increase bone density. Boron, another ingredient in apples strengthens bones
  • · Diahorrea and constipation Fibre can either pull water out of your colon to keep things moving along when you’re backed up or absorb excess water from your stool to slow your bowels down
  • · Asthma Help
    One recent study shows that children with asthma who drank apple juice daily had less wheezing than others and  mothers who consumned apples whilst pregnant had children with less asthma related problems
  • · Alzheimer’s Prevention
    quercetin in apples may protect brain cells from the kind of damage that may lead to Alzheimer’s
  • · Lower Cholesterol
    The pectin in apples lowers LDL (“bad”) cholesterol
  • · Lung Cancer Prevention
    According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples
  • · Breast Cancer Prevention
    It appears the more apples you eat, the less the risk
  • · Colon Cancer Prevention Due to Pectin in apples and helps maintain a healthy digestive tract
  • · Liver Cancer Prevention
    Rats fed an extract from apple skins had a 57 percent lower risk of liver cancer

Lower Cholestrol The soluble fibre found in apples binds                with fats in the intestine for removal in the digestive system

Immune Booster especially red apples which contain high levels of quertin

  • · Liver Cleanser by assisting in the removal of toxins from the body
  • · Prevent Gallstones due to high fibre content
  • · Prevent hemmarriods fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids
  • · Protect against Parkinsons disease a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein
  • · Assist in prevention of heart disease
  • · Diabetes Management
    The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes
  • · Weight Loss
    A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting


Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective

A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting


Apples contain 13 vitamins and 20 minerals, they also have beneficial antioxidant and antibacterial qualities. They’re healthy for our bodies, and also is particularly suited to sensitive and allergy prone skin. Apples have the same ph value as the human body

Pectin accelerates the regeneration of skins elastic fibres for firmer smoother skin

They can be used for skin inflammations

Homemade beauty treatments made with fresh apples are mildly astringent

For firming and moisturising by rubbing half and apple on the face

Grate apples mixed with with oats and honey for a 30 minute mask

To soften age spots with grated apple, lemon and orange flower water


Try to keep the peel on, they have 75 percent of the total fibre and 9 times greater antioxidants in the skin

Bake them whole and stuff with ricotta, your favourite spices, drizzle with some manuka honey

Stew and Freeze when plentiful, then they are easy to make a crumble, tart or pie  when you are time poor

Dry them then use in the months they are out of season, A fantastic way to add natural sugar to dishes, although with drying they lose vitiman c but still contain fibre and carbohydrates for energy

Plenty of reasons not to ovelook the humble apple, add some to your shopping today



The word is pretty simple. It is a compound word meaning that you are breaking the fast between dinner and the first meal of the day. So if you miss it your body goes into starvation mode and begins storing fat, to stop this occurring simply “eat breakfast” and break the fast

Any breakfast is better than no breakfast, but try not to have sugar and fat. Choose foods that contain nutrients and keep you full, just like with other meals, try to eat a variety of foods:
Wholegrains (breads and cereals) I recommend some but believe most of the western world consumne to much cereals on average hence the rise of gluten intolerance from excessive wheat as well as whole raw milk and lactose intolerance

Protein (fish, meat, beans, and nuts)

Fruits and vegetables

Milk (in small amounts), cheese i.e ricotta, cottage cheese, fetta  (in small amounts) and yogurt

Breakfast Ideas

 Eggs boiled or poached or an omelette with healthy fillings (6 eggs a week is the total healthy amount per week, remember they are also in other cooked foods)

Poached fish fillet or tinned sardines, tuna or salmon

Baked Beans or Foul (a middle eastern bean dish this makes a really healthy filling breakfast for winter)

Cold cereal with milk, yoghurt or juice (try wheat or whole-grain varieties and not too much of it or sugar) add some fresh fruit

 Hot cereal  such as oatmeal porridge (try some dried fruit or nuts on top)

 Whole-grain toast 1 slice only with a protien or fruit

 Yoghurt with fruit or nuts

Fruit smoothies
If you really don’t like to eat breakfast, myself included, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts

And heres some great info on Bircher Museli plus recipe and costed for you at $1.38  aud per serve

Bircher Muesli
As a young doctor, Max Bircher-Benner became convinced of the healing powers of fruit and vegetables.Between 1895 and 1900 he conducted numerous nutritional experiments with raw vegetables on himself, his family and suitable patients, finally developing the now internationally famous Bircher Muesli.

The main ingredient then was raw apple, rather than the cereal or yoghurt of today. By the 1940s it was a popular family supper dish. By the 1950s-1960s, however, it had extra ingredients such as cream and sugar. Industrially-produced muesli
with dried fruits is now also common. These later additions were against Bircher-Benner’s ideas.


1/2 Apple Granny Smith, peeled, cored and grated

1/4 Pear, peeled, cored and grated

1/4 Oats Rolled (quick)

15 ml Juice Orange

20 g Natural yoghurt (reduced fat)

7 gm Almond Flakes, toasted

5 ml Milk(un homogenised)

1/4 Mango peeled and seeded

1/4 Banana peeled

1/2 Passionfruit pulp

Pinch Cinnamon ground

Toast almonds gently in a pan on stove top
Grate apple and pear place in a bowl, add rolled oats, cinnamon and orange juice , mix to combine, allow to stand covered in the refrigerator for 1 hour.Fold through the yoghurt
Spoon the muesli into a bowl and serve topped with milk, mango and banana slices then
drizzle with passionfruit pulp

The benefits of eating breakfast are a

1.boosted metabolism(increased metabolic rate meaning your body burns more calories)

2.Increased weight loss (eat less calories during the day as a result)

3. Increased energy

4. Increased mental performance (concentration, memory retention and problem solving skills

5. Lower cholesterol

6. Less likely to be short or snappy at people due to low blood sugar levels

Functionally it’s a good idea to keep a range of easy foods at reach for when you just don’t feel like cooking

Boiled Eggs


Fresh Fruit whole

Tinned sardines, tuna or salmon

Tinned cooked beans that can be made into an array of dishes

So come on No Excuses, have some tasty healthy  Breaky 

 Copyright © 2012
 Casstronomy
 Cassandra




People who live in the mediterranean have the lowest death rates from heart problems in the world, this has been linked to the main fat consumption being olive oil

Olives are packed full of antioxidants to help you stay young and healthy

Olive oil contains no cholesterol

It Strengthens the immune system

Olive oil can help maintain healthy blood sugar levels specifically diabetics and people living with other types of blood sugar problems


Olive oil is an excellent skin moisturizer. Add a capful of olive oil to your bath, or apply it directly to your skin, as an intensive skin softener

olive oil can repair and renew skin as well as protect it from environmental hazards like pollution and smoke.

Just a drop or two of extra virgin olive oil on a cotton pad is all it takes to gently and effectively remove eye makeup without irritating the delicate skin around the eye area. The biggest added advantage is that when used consistently, olive oil can soften the skin around the eyes and smooth out wrinkles.

Olive oil can soothe and repair the damage caused by sunburn. Apply  directly to the affected area, or pour into a warm bath for instant relief.

For a moisturizing face scrub, mix a little olive oil with a pinch of sugar or table salt, rub gently over your face using circular motions. Rinse with cold water.

Olive oil also is used by some stylists to prevent dandruff, which is the flaking of dry dead scalp skin.

For  Long Hair olive oil can be used as a deep monthly conditioner


Use extra virgin olive oil for dressing foods only, dont heat them, they do not cope with heat. Mix with balsamic, sherry vinegar, lemon juice,pomegranate molasses any pleasant tasting acidic juice you choose will work, season with sea salt and pepper for a topping for salads and vegetables

Olive oil can be heated but only gently, do not use it for stir fries, use it for gently sauteing, roasting and baking at a low heat, over heating olive oil with destroy a lot of health properties aswell as the taste it will burn

Make a lovely pasta dish with your cooked fresh pasta. In Olive oil gently saute some sliced spanish onions, garlic, globe artichoke hearts (get ready-made from a deli if you are time poor) olives, little chilli, anchovies, add pasta, toss through cherry tomatoes, serve with an extra splash of your extra virgin olive oil, chopped flat leaf parsley  and freshly grated parmesan cheese ……Fast, Easy, Healthy, Sexy and Yummy

So now you know how it can help you and it tastes fantastic too, no reason why you shouldnt use olive oil today