Author: bnhadmn

Fall Pumpkin Power Smoothie

Fall Pumpkin Power Smoothie

by Nicole Pierce, ND

So yummy!  This creamy, bright green smoothie is a perfect fall breakfast, snack or even dessert. It’s completely balanced and will give you sustained energy for hours with its high Vitamin A, healthy fats and protein. 

•        10 soaked dates (remove pits and soak for at least 5 minutes in hot water)
•        2 Tbsp chia and/or hemp seeds (soak in the milk while preparing other ingredients)
•        15 oz. can organic pumpkin
•        1/2 cup canned coconut milk
•        2 cup milk of choice (I use almond or hemp milk)
•        4 tsp almond butter
•        1/2 tsp cinnamon or pumpkin spice blend (cinnamon, allspice, nutmeg, clove)
•        1 in chunk of fresh peeled ginger root
•        1/2 tsp vanilla extract
•        4 tsp maple syrup (grade B)
•        few drops liquid stevia (to taste)
•        2 large handfuls fresh spinach
•        2 Tbsp shredded coconut for extra coconutiness
•        pinch sea salt
•        ice cubes·         

Blend Well and Enjoy!

-adapted from a recipe by Dr. Erika Siegel, ND of NourishMe Superfood Supplement (http://nourishme.com/)

Pediatric Wellness Visit and Vaccination Education

Just wanted to share that my ex and I (who do not see eye to eye on vaccines) saw Dr. Dickerson at Boise Natural Health today and she was wonderful. Gave us each a packet of info, talked us through each shot and each disease, and was ultimately supportive of both of us and our thoughts/feelings. Not sure where we will end up as it relates to our child, but it’s the most settled I’ve felt about this particular issue in months. I highly recommend her if you and your spouse/partner are having a hard time navigating this issue.

I know (our own doctor) gets a lot of praise and I actually like him myself, but he’s NEVER provided the kind of information that Dr. Dickerson provided. She spent over an hour with us, had handouts, etc. She really was great. I always felt like (other doctor) was cool with us not vaxing, but still kind of wanted us to.

Her office does not accept insurance, but worth every penny.

We also did a well-child check and Dr. Dickerson was great with her!

– Happy Parent

Chocolate Bark with Ginger and Pistachios

Chocolate Bark with Ginger and Pistachios

Ingredients

  • 3 oz. bittersweet dark chocolate (70% to 72% cacao), chopped (1/2 cup)
  • 2 Tbs. chopped salted pistachios
  • 1 Tbs. chopped crystallized ginger

Instructions

  1. Line a 9×13 inch baking pan with parchment paper.
  2. Prepare the pistachios and ginger.
  3. In a double boiler (a metal bowl set over a saucepan of barely simmering water) melt the chocolate. (Do not let the pan touch the water!) Continue to stir until the chocolate is melted and just warm to the touch.
  4. Spread the melted dark chocolate into an approximately square ~5×5-inch.
  5. Sprinkle with the chopped pistachios and ginger and press gently to set them into the chocolate.
  6. Chill in the refrigerator for 10 minutes.
  7. Break into pieces and serve. Store any leftovers in the refrigerator.

Avocado, Almond and Pomegranate Salad

Avocado, Almond and Pomegranate Salad

Ingredients

  • ½ head of butter lettuce
  • 1 small avocado peeled and sliced
  • 2 Tablespoons toasted sliced almonds
  • 2 Tablespoons fresh pomegranate seeds
  • ¼ small red onion, thinly sliced

Ingredients – Vinaigrette

  • 2 Tablespoon of champagne or white wine vinegar
  • 2 teaspoons dijon mustard
  • 1 teaspoon honey
  • 1 clove garlic crushed
  • 3 Tablespoons extra virgin olive oil

Instructions

  1. Whisk together the vinegar, mustard, honey and garlic in a small bowl.
  2. Add the oil gradually while whisking constantly. Season with salt and pepper. Adjust seasoning as needed.
  3. Tear lettuce into bite-sized pieces and place on a large serving plate. Arrange the avocado, pomegranate seeds and toasted almonds on top.
  4. Lightly drizzle the dressing over the salad just before serving, and serve the remaining dressing on the side.

Honey-glazed Salmon with Basil

Honey-glazed Salmon with Basil

Ingredients

  • 2 6-oz salmon fillets
  • 2 teaspoons honey
  • 2 teaspoons chopped fresh basil
  • Salt and Pepper to taste

Instructions

  1. Preheat oven to 350 F
  2. Rinse salmon and pat dry. Place skin side down on a baking pan, lightly oiled with extra virgin olive oil. Season the salmon with salt and pepper, brush with honey and top with the chopped basil.
  3. Bake until done, usually about 10 minutes per inch of thickness. Serve immediately. Enjoy slowly!

Vinaigrette

Vinaigrette

Ingredients:

  • 2 Tbsp balsamic vinegar
  • 2 Tbsp red wine vinegar
  • 4 Tbsp extra virgin olive oil
  • 1 tsp Dijon mustard
  • Salt and pepper to taste
  • A dash of honey or a pinch of sugar if too acidic

Instructions:

  1. Wisk together the vinaigrette, adjust to taste with salt, pepper, honey.
  2. Add more vinegar, olive oil or a dash of water if needed, but note that the beans are sweet and absorb a substantial amount of the acidity of the vinaigrette.

Notes:  Make plenty because this keeps well for several days.  You can make this with any vegetable you have on hand and like. Often I include artichokes hearts, celery, blanched celeriac, cucumbers, cauliflower or broccoli florets, and asparagus …whatever is fresh and fabulous or just needs to be used in your refrigerator or garden.

Rainbow Bean Salad

Rainbow Bean Salad

Ingredients:

  • 2 cups cooked garbanzo beans
  • 1 medium onion thinly sliced and then cut in half
  • 2 carrots, sliced diagonally
  • ½ red pepper, finely diced
  • ½ yellow pepper, finely diced
  • 1 cup sugar snap peas, sliced diagonally into thirds
  • 3 Tbsps chopped parsley
  • ½ tsp. dill weed

Instructions:

  1. Sauté onions until soft.
  2. Add the carrots and sauté lightly to soften slightly.
  3. Cool slightly.
  4. Blanch the sugar snap peas in boiling water for 1 minute, the cool immediately in ice water.
  5. Toss all the vegetables with the vinaigrette and the chopped parsley and dill weed.
  6. Enjoy!

Edamame in the Pod

Edamame in the pod

Ingredients:

  • 4 cups edamame in their pods (frozen)
  • Coarse sea salt or Kosher salt

Instructions:

  1. Boil 6 cups of water in a large pot, add ½ teaspoon salt.
  2. Add edamame pods and bring back to a boil, boil for 2-3 minutes.
  3. Drain in a colander, toss with the coarse sea salt and serve.
  4. Pop the edamame beans out of the pots and ENJOY! 

Sweet Glazed Nuts

Sweet Glazed Nuts

Ingredients:

  • 2 Tablespoon butter
  • 2 Tablespoon honey, maple syrup or a combination
  • 2 teaspoon vanilla
  • 1/8 teaspoon sea salt
  • 2 cup raw nuts (pecans, walnuts or almonds)

Instructions:

  1. Preheat oven to 300o F. 
  2. Lightly coat a cake pan or 8×8 Pyrex dish with ½ teaspoon of butter or oil or line the pan with buttered parchment paper.
  3. Combine the butter and honey in a saucepan and heat over medium heat until bubbly.  Add nuts and toss well to coat.
  4. Spread nut mixture into baking dish.
  5. Bake until nuts are golden and syrup bubbles – about 15 minutes.  Stir occasionally to break up clumps.
  6. Remove from oven and cool slightly; remove while slightly warm with a spatula.

Variations:  add ¼ teaspoon of cinnamon or curry or ginger for varied flavor options.

Nutritional information:  2 Tablespoon serving size: 113 calories, 9 gm fat, 5 gm carbohydrate,  2 gm fiber, 2 gm sugar,  3 gm protein, 38 gm sodium

Basic Hummus

Ingredients

1 can organic low sodium garbanzo beans rinsed 1/3 cup Tahini ¼ cup Olive Oil One clove garlic ½ – 1 teaspoon sea salt Juice of ½ a lemon (or to taste) Warm water

Instructions

Place all ingredients except water in the food processor and pulse until mixed, add warm water and blend until the consistency you want. Serve with cut vegetables or crackers, or add to your favorite wrap or sandwich. Enjoy!

Nutritional information

2 Tablespoon serving size: 51 calories, 3 gm fat, 3 gm carbohydrate, 1 gm fiber, 2 gm protein, 23 gm sodium