Turmeric Health Benefits

Have you ever wondered what the paste is applied to the bride and groom's faces and arms in Indian weddings?  It's actually the spice turmeric.  Turmeric is the ingredient in curry that gives it a vibrant yellow color.  Actually, Read more

COVID 19 Precautions

With the scare of COVID here in the USA now, I wanted to post a little info about boosting immunity to prevent contracting the virus. Here are some important facts about Covid-19 It is spread by contact with Read more

Natural Tips for Avoiding Colds

This cold and flu season is still upon us and unfortunately, many patients are still being plagued by these nasty viral symptoms.  Here are a few tips to try if you feel like you are coming down with something. Of Read more

Sherry's Story

Sherry has a great story.  She has been diabetic for years and she has made some massive changes!   "I have been on a lifestyle change. It has been a year following a ketogenic food plan.  When I started this journey Read more

Pharmacy to Farmacy

Many of you may know Erin-- the fabulous Pharm D that worked in our office a few years back.  Erin is a phenomenal gal and we embarked on the journey  into natural medicine around the same time.  As we both Read more

When Should I Take My Supplements?

If you are like me -- you are just starting to realize why it is important to add supplements to your diet.  Even if we are eating a clean, healthy and unprocessed diet;  the mineral content of the soil Read more

More Homemade Salad Dressings

Blackberry Balsamic Vinaigrette 2 Tbsp balsamic vinegar 1/4 cup avocado oil or extra virgin olive oil 1 tsp local honey 1/3 cup blackberries   Process all the ingredients together in a blender and then season with ground pepper and sea salt The beauty of this recipe Read more

Healthy Mayo and Ranch Dressing

This stuff is a must -- If you read labels these days you will be hard pressed to find a mayonnaise or salad dressing that doesn't contain some type of vegetable oil.  Even the commercial mayos that advertise to Read more

More Homemade Salad Dressings

Blackberry Balsamic Vinaigrette

2 Tbsp balsamic vinegar

1/4 cup avocado oil or extra virgin olive oil

1 tsp local honey

1/3 cup blackberries

 

Process all the ingredients together in a blender and then season with ground pepper and sea salt

The beauty of this recipe is that you can substitute just about any berry as well to mix up the taste

Basil Vinaigrette

2 Tbsp. of White wine vinegar

1/4 cup of avocado oil or extra virgin olive oil

1 tsp. of Dijon mustard

1/3 cup chopped fresh basil

 

Process all together in a blender and season with fresh ground pepper and sea salt — This recipe is also great because you can substitute any fresh herb of choice — parsley/ rosemary / thyme etc

 

 

Posted on by Angela in Diet, Green Living, Nutrition, Organic, Whole Food Leave a comment

Healthy Mayo and Ranch Dressing

This stuff is a must — If you read labels these days you will be hard pressed to find a mayonnaise or salad dressing that doesn’t contain some type of vegetable oil.  Even the commercial mayos that advertise to be olive oil based —still contain vegetable oils.  Dr. Cate Shanahan’s book “Deep Nutrition” is a fabulous resource that reminds us of the dangers of eating vegetable oils regarding the oxidation that they cause in the body.  Yes those pesky free radicals are bad players.

Homemade Mayo

1 egg at room temperature

2 tbsp fresh lemon juice or apple cider vinegar at room temperature

1/2 tsp salt

1/2 tsp dry mustard

1 cup extra light olive oil or avocado oil

In a tall container or mixing bowl using a blender, mix the egg, the juice, the salt and the mustard until well blended.  While still blending, slowly pour in the oil.  Blend until is has the consistency of mayo. (an immersion blender works well also.

Homemade Ranch Dressing 

1/2 cup of mayo (recipe above)

1/2 cup coconut milk

1/4 tsp onion powder

1/2 tsp garlic powder

1 tbsp dill

salt and pepper to taste

Optional additions:

dash of paprika, chopped fresh chives, chopped fresh parsley

Whisk all the ingredients together to combine

Store in an airtight container in the fridge for up to 1 week

This recipe is taken from Dr. Shanahan’s book “Deep Nutrition”

  2/3 cup buttermilk

 1/3 cup olive-oil-based mayonnaise (homemade, or Primal Kitchen brand)

  1 teaspoon lemon or lime juice

 1 teaspoon mixture of dried onion powder, garlic, parsley, thyme, and basil

  1/4 teaspoon fresh-ground white or black pepper

 2 teaspoons sea salt n Fresh chopped chives (optional)

Place all ingredients in a jar with a tight-fitting lid and shake for twenty seconds. Season to taste.

Posted on by Angela in Diet, Nutrition, Whole Food 2 Comments

Cauliflower Crust Pizza

So I got a little wicked crazy this weekend and decided to splurge on some pizza.  We do gluten-free carry out around here sometimes, but my future son-in-law inspired me to make my own cauliflower pizza crust. He made it for his family a few weeks ago and it looked amazing.   I have done cauliflower fried rice and mashed potatoes before but I’ve never been much of a baker. This seemed a little intimidating!  But, I’m always up for an adventure and challenge.

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So here are the ingredients that I used:

1 medium-sized head of cauliflower

1/4 tsp sea salt

1/2 tsp dried basil

1/2 tsp dried oregano

1/2 tsp garlic powder

1 small shake of crushed red pepper

1/4 cup shredded parmesan cheese

1/4 cup mozzarella cheese

1 egg

1 tablespoon coconut flour (optional but I used)

So you start by placing your pizza stone in the oven (I used a baking sheet) and pre heated it to 450 degrees

Then place a piece of parchment paper on a cutting board and spray with nonstick cooking spray (I used coconut oil spray)

Wash and dry the cauliflower/ cut off the florets and then pulse in the food processor ( my NINJA worked great)

Place it in a microwave safe bowl and cook for 4 minutes

When cooled — dump the cooked cauliflower into a towel and wring all the water out of it.  HINT — don’t use paper towels like I did — (A big shout out to my fab patients Gene and Cheryl that suggested using the towel)  I didn’t get my cauliflower dried out enough which made my dough a little too wet –I was able to add coconut flour to dry it out some.

NEXT –make the dough

Dump the cauliflower in a bowl with the 1/4 cup parmesan, 1/4 cup mozzarella, 1/4 tsp salt, 1/2 tsp basil, 1/2 tsp oregano, 1/2 tsp garlic powder (not salt) and a dash of red pepper

Then add the egg and mix away.   I ended up adding 1 Tbsp of coconut flour (you could also use almond) to thicken the dough up since I hadn’t dried the cauliflower well enough.

Then form the dough into a crust and pat it down on the parchment paper (not too thick or too thin)

Slide the parchment paper onto your stone or baking sheet and cook 8-11 min until golden brown

Then remove from the oven and add your toppings and cook for another 5-7 minutes until cheese is bubbly

Then let it cool for a minute or two before cutting (this is crucial)

I added some homemade sauce (see instructions below), some shaved parmesan, fresh-cut mozzarella, tomato, and fresh-cut basil from my garden.

For the Sauce–

I took about 10 Roma tomatoes and cut an X on the skin with a knife.

Then drop them in boiling water for about 45 sec and pull them out.  You can easily remove the skin from the cut areas.

Add those back in the pot with whatever other ingredients you prefer.  I added a red onion, 3 cloves garlic, fresh oregano, basil, and chives from the garden and some roasted red pepper with a dash of sea salt and pepper.

I let this simmer for about 3 hours on low heat.

 

So here are my takeaways:

It’s ok to splurge every now and again and try a new adventure in cooking!

The pizza was definitely palatable and I will try it again.  I didn’t get the texture just right and had to eat it with a fork (it was less chewy/more crumbly).  I think it would work better with a pizza stone rather than a baking sheet.  But that’s just my opinion.

Leave me some comments below on new healthy cooking adventures or mistakes you have made!  We are all in this together!

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Posted on by Angela in Diet, Nutrition, Whole Food 2 Comments

Pumpkin Chai Smoothie

Here’s a throwback post that is certainly appropriate for this October weekend.  This smoothie matches the season and will be a great way to start the lovely fall day.
Thanks to Smoothie Queen Amy for this great recipe
I can’t wait to make this Pumpkin Chai smoothie! It’s like the marriage of all my favorite things.  It’s around 400 calories, so it’s definitely a meal replacement at this serving size. Here’s the recipe.

Blend the following:
1 1/2 cups milk, or milk alternative (I use almond or coconut because the protein is kickin’)
3/4 cup cooked pumpkin

1/2 tsp. pumpkin pie spice
1/4 tsp. cinnamon
2 Tbsp. chia seeds
2 Tbsp. coconut sugar
1/4 tsp Vanilla bean
1/2 banana
If you’re a person who likes to know the calories in something you can add them up in no time flat using this FitClick’s “how many calories” link. Just type the food you’re wanting to know about in the search area. And from there you can choose specifics. It takes less than 5 minutes to add up a smoothie’s worth of ingredients.

http://www.fitclick.com/how_many_calories

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Posted on by Angela in Body, Diet, Nutrition, Organic, Weight Loss, Whole Food 1 Comment

Gluten Free Zucchini Bread

Gluten-Free Zucchini Bread


So I have been struggling with gluten-free baking because honestly — I’ve never been good at baking!!  Then when I try to modify recipes using flours I’m not familiar with, it just makes  a perfect storm of HOT MESS!

I have always loved zucchini bread and have made it for my family using traditional recipes but today I decided to make some that I could enjoy also.  I am a little afraid of coconut still after trying to substitute it into my grandmother’s homemade egg noodle recipe.  Let’s just say that I almost vomited after the first bite.  So with much uncertainty and trepidation — I tackled this one.  I think the trick with coconut flour is to really increase the amount of liquid ingredients to keep it from getting too dry.

So this really turned out moist!!  It isn’t super sweet like you would find with some zucchini breads because we are going the healthy route here –But it really is good!!

 

Ingredients 

3/4 cups coconut flour

1/3 cup coconut oil

1 tsp vanilla extract

1/3 cup honey

6 pastured eggs (cage-free)

1 tsp ceylon cinnamon

3/4 tsp baking soda

1 1/2 cups shredded zucchini

 

Directions:

SUPER SIMPLE!

Preheat oven to 350 degrees.  Spray baking loaf pan with coconut non stick spray.  Combine all the ingredients except the zucchini and mix together.  Then stir in the zucchini and bake for 45 min or until fork inserted comes out clean.

 

Posted on by Angela in Diet, Nutrition, Whole Food 2 Comments

Magnesium-the unloved mineral

Do you remember watching Wild Kingdom as a kid?  Did you happen to notice that the animals attacking their prey would immediately eat the organ meats.  I never really thought about why until I listened to Morley Robbins explain the importance of magnesium.  Magnesium is the Rodney Dangerfield of the mineral world.  It gets “No Respect”  I have been so remiss in not learning the importance of this underutilized mineral.  Magnesium is a mineral found in oysters, must, seeds, almonds, cashews, pumpkin, pistachios, kelp and organ meats.  You can also get it from wheat grass.  The strange thing about magnesium is that nobody really talks about its importance.  We speak ad nauseam about calcium and vitamin D–but magnesium is the missing component in this triad.  It turns out that we may be enduring an epidemic of magnesium deficiency.

First a little history, our ancestors lived in a very magnesium rich environment.  It was in the water, food, root vegetables and organ meats that we consumed.  Around 100 years ago, the environment flipped.  It became a calcium rich, magnesium poor environment.  It became much more acidic with toxins.   We started refining salt from its natural form (sea salt) which contained a natural balance of magnesium and sodium. Sugar cane started being refined which removes all the magnesium.  So now, living in a calcium rich environment we have developed problems lack of the stabilizing magnesium particle.  Calcium that isn’t regulated by magnesium causes massive inflammation.  Hence (spoiler alert) the inflammation forms free radicals and oxidative stress which progresses to chronic disease states –with heart disease being very significant due to calcium deposits on the arteries.

 

Uses of magnesium:

Stabilization of bones–magnesium gives bones resilience

Regulates calcium in the body

Vital for support for muscles in body (remember the heart is a muscle)

 

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Here is a link to a great tutorial on how to make magnesium lotion—check it out!

http://creativechristianmama.com/how-to-make-magnesium-oil-lotion/

 

 

Posted on by Angela in disease, Mind, Uncategorized 5 Comments