Recipe

In a large glass such as quart jar:

1. Filtered water (and optional ice).  Fill 9/10ths of the way full. 
2. Sugar sweetened beverage such as lemonade*.  Fill remaining 1/10 of jar. 
3. ¼ – ½ tsp pink Himalayan salt or commercial electrolytes**.

The Importance of Electrolytes:

Electrolytes are minerals in your body that have an electric charge.  They are in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help

• Balance the amount of water in your body
• Balance your body’s acid/base (pH) level
• Move nutrients into your cells
• Move wastes out of your cells
• Make sure that your nerves, muscles, the heart, and the brain work the way they should

Sodium, calcium, potassium, chlorine, phosphate, and magnesium are all electrolytes. You get them from the foods you eat and the fluids you drink.

https://medlineplus.gov/fluidandelectrolytebalance.html

Notes:

* The sugar here is important especially if you are already dehydrated or have a headache or muscle cramps.  The sugar speeds up the rate of absorption of the electrolytes.   I like organic lemon or limeades sold in glass jars.  Do not use an artificial sweetener.  You can make your own lemonade using honey and fresh lemons.

** There is unfounded fear and misconceptions about salt.  Most adults need up to 1 teaspoon a day.  If you aren’t eating many processed foods, you need to add it to your diet, especially if you have any adrenal issues.  If you have salt-sensitive hypertension, you may need more potassium and magnesium than sodium. 

Drinking with a reusable straw helps people drink more.  Look for fun and functional lids and straws at your grocery store made for mason jars.  These make it easy to carry with you.

from Kara Ferguson, Finance Manager

I love Brussels Sprouts – and this is such a quick way to make them.  Adapted from Whole Foods Market recipe.

Ingredients:

• 1.5 pounds Brussels sprouts, trimmed and halved lengthwise
• 3 tablespoons extra-virgin olive oil or melted coconut oil
• 1 teaspoon fine sea salt
• 1/2 teaspoon ground black pepper

Directions:

1. Preheat oven to 400°F.
2. In a mixing bowl, toss trimmed and halved Brussels sprouts with oil, salt and pepper.
3. Place on a rimmed baking sheet and cook for 30 to 35 minutes stirring/flipping once or twice. Cook until deep golden brown, crisp outside and tender inside. Loose leaves will be especially brown and crispy.
4. Transfer to a bowl and serve.

Variations:

Rosemary Parmesan Brussels Sprouts
Add 1 tablespoon chopped fresh rosemary to Brussels sprouts before roasting. During the last 5 minutes of roasting, add 1/4 cup pine nuts. Stir well and continue roasting until Brussels sprouts are tender. Before serving, toss with 1/4 cup shredded parmesan cheese.

Cranberry Pecan Brussels Sprouts
During the last 5 minutes of roasting, add 1 cup dried cranberries and 1/4 cup pecan pieces. Stir well and continue roasting until Brussels sprouts are tender.

Brussels Sprouts and Kale Salad
After roasting, allow Brussels sprouts to cool to room temperature. Toss with 4 cups baby kale mix, 1/4 cup crumbled goat cheese and 1/4 cup balsamic vinaigrette

from Denise Bartus, Office Manager

When you are done with your holiday turkey, save the carcass.  Here’s an easy way to make turkey broth in an insta-pot.

Recipe by Pressure Cook Recipes at https://www.pressurecookrecipes.com 

Prep – 15 mins

Cook – 2 hrs

Servings – 10 cups

Ingredients

• 2½ pounds or more roasted turkey bones
• 3 tablespoons olive oil, divided
• 10 cups cold water
• 2 medium onions, diced (keep the outer layers)
• 3 celery stalks, diced
• 3 carrots, diced
• 6 garlic cloves, minced
• 2 bay leaves
• 1 teaspoon whole black peppercorn
• A pinch of dried rosemary
• A pinch of dried sage
• A pinch of dried thyme
• Optional: 1 tablespoon apple cider vinegar

Instructions

1. Optional Flavor Enhancing Step: Toss turkey bones & carcasses with 2 tbsp olive oil. Roast them in a preheated 450°F oven until browned (about 30 – 45 minutes).
2. Prepare Pressure Cooker: While the bones are roasting in the oven, heat up your pressure cooker (Instant Pot users: press Sauté button and click Adjust button to Sauté More function). Make sure your pot is as hot as it can be (Instant Pot: wait until indicator says HOT).
3. Sauté Onion and Garlic: Add 1 tbsp of olive oil. Then, add diced onion in the pressure cooker. Sauté for roughly a minute until soften. Add minced garlic and sauté for another 30 seconds until fragrant.
4. Sauté Celery and Carrot: Add in chopped celery and carrot. Sauté until the vegetables are slightly browned (roughly 10 minutes). At the 5 minutes mark, add in 1 tsp whole black peppercorn, all the herbs, and 2 bay leaves into the pressure cooker.
5. Deglaze: Add ½ cup cold water in the pressure cooker and deglaze by scrubbing the flavorful brown bits off the bottom of the pot with a wooden spoon.
6. Pressure Cook the Turkey Stock: Add all the roasted turkey bones and 9.5 cups cold water into the pressure cooker. If you are using apple cider vinegar, add in 1 tbsp. Close lid and pressure cook at High Pressure for 45 – 60 minutes + Natural Release. Open the lid carefully. Full Natural release will take roughly 1 hour. You can do a 30 minutes natural release if you like.
7. Strain & Store the Turkey Stock: Strain turkey stock through a fine-mesh strainer. Let it cool to room temperature and refrigerate overnight. Skim off the layer of fat on the surface of the stock.

Storage Duration: keep in the fridge for 3 to 5 days; freeze for up to 6 months.

from Emily Yuen, ABT

Potent antioxidant powerhouses, the mighty beet will bring a splash of color and rich flavor to your harvest table.

Recipe from www.organicvalley.coop

Servings: 8

Ingredients:

Instructions:

1. In a large saucepan, cover beets with lightly salted water by 1 inch. Simmer beets, covered, 30 to 35 minutes, or until tender, and drain in a colander.

2. Cool beets until they can be handled and slip off skins and stems. Cut beets lengthwise into wedges. Please note: beets may be prepared up to this point 2 days ahead. Just cover and place in the fridge. Bring beets to room temperature before proceeding.

1. In a large skillet, stir together the balsamic vinegar, maple syrup, and Organic Valley Salted Cultured Butter. Add beets.  Over moderate heat, cook beet mixture with salt and pepper to taste, until heated through and coated well.

Serving Suggestions:

Choose one of the following fresh herbs to enliven the senses of your holiday guests:
~Thyme – use 1 teaspoon
~Rosemary – use 1/2 teaspoon
~Basil – use 2 teaspoons or more
~Chives – to taste
Rinse the herbs well, pat dry, reserve beautiful sprigs for the garnish. Finely chop and sprinkle herbs over the beets.
Toss gently, garnish and Enjoy!

from Nicole Maxwell, NMD

Make this a part of your regular diet or give your immune system a boost when it needs it. Ginger has warming qualities that can help heat you from the inside-out making it an ideal ingredient for immune support foods. Ginger is indicated

for cold and congestive conditions with digestive or respiratory debility. Garlic provides immunomodulatory and anti-inflammatory effects. Onions are high in vitamin C and provide fructans, food for the beneficial bacteria in your colon. Shiitake improves human immunity in part through increased sIgA production. Lemon is packed with vitamin C and other electrolytes. Parsley is packed with beneficial nutrients, essential oils and antioxidants.

This recipe comes from Dr. William Mitchell, NMD at www.bastyr.edu.

Ingredients

1 quart chicken broth (or substitute mushroom or miso broth/paste – you

can find these at your local health food store)

1 small yellow onion, chopped

4 clove cloves garlic, crushed and chopped (or more to taste)

1 each carrot, grated

4 each fresh Shiitake mushrooms, sliced (or more to taste)

1-3 tbsp ginger root, grated (or more to taste)

1 each fresh lemon, juiced

3 tbsp fresh parsley, chopped

Instructions

Bring the broth, onion, garlic, carrot, mushrooms and ginger root to a slow boil. Reduce heat and simmer on low, covered, for 15 minutes. Remove from heat; add the lemon juice and parsley. Cover and steep, off the heat, for 5 minutes. Eat and enjoy!

Notes:

For a five-serving batch, you can use up to 10 cloves of garlic, up to 8 shiitake mushrooms or up to 3 tablespoons ginger, depending on your preference.  You can start the soup with half the total garlic you desire; then crush the remaining cloves, adding them with the lemon juice at the end. This retains more of the immune modulating constituents.

from Joan Haynes, NMD

Winter Salad – Roasted Cauliflower, Dates, Red Onion & Parsley

Lettuce based salads can feel cold in the winter, this salad is lower carb, crunchy, and fresh tasting.  Great for dinner or left over the next day for a packed lunch.

Recipe from Carmen at http://www.everylastbite.com

Servings: 4

Ingredients

Roasted Cauliflower

• 1 medium cauliflower, cut into florets
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/2 tsp paprika
• 1 tsp dried oregano

Vinaigrette

• 2 tbsp extra virgin olive oil
• 1 tsp lemon juice
• 1/2 tsp lemon zest
• 1 tsp apple cider vinegar
• 1 tbsp tahini (sesame seed butter)
• 1/4 tsp salt
• 1/4 tsp pepper

Salad

• 1/3 cup dates, cut into small pieces
• 1/4 cup thinly sliced red onion
• 1/2 cup chopped parsley
• 1/4 cup pine nuts toasted

Instructions

1. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius)
2. In a bowl toss the cauliflower florets in olive oil and then sprinkle with paprika, oregano and salt. Toss the florets with your hands to make sure they are evenly coated. Lay the cauliflower out on a baking sheet and bake in the oven for 20 minutes until the cauliflower is tender and golden in color.
3. While the cauliflower is cooking, in a bowl whisk together the olive oil, lemon juice, zest, apple cider vinegar, tahini, salt and pepper. Set aside.
4. Once the cauliflower is cooked, remove from the oven and place it in a bowl along with the dates, red onion, pine nuts and parsley. Pour the vinaigrette overtop and toss until all coated. Serve warm or at room temperature.

Our practitioners and staff have gathered some healthy & yummy recipes for you. All these recipes are wheat, dairy, egg, sugar, and soy free but are full of flavor! Enjoy!

Click here  to print them all at once.

Winter Salad

from Joan Haynes, NMD

A lettuce salad can sometimes feel too cold in the winter, this roasted cauliflower with dates, red onion, parsley and tahini dressing is delightful for dinner and leftover lunches.

Immune Boosting Soup

from Nicole Maxwell, NMD

Loaded with proven immune stimulating plants like shitake mushrooms, ginger, and garlic this comforting soup will help prevent and even help treat colds and flus.

Ruby Beets with Balsamic Glaze & Fresh Herbs

from Emily Yuen, ABT

Full of color and antioxidants, beets are one of my favorite foods.

Apple Cider & Herb Brined Turkey

from Emily Dickerson, NMD

Brining a turkey produces very flavorful, juicy, and tender meat. This is from my favorite book I recommend to my patients.

Turkey Broth

from Denise Bartus, Office Manager

When you are done with your holiday turkey, here’s an easy way to make turkey broth in an insta-pot.

Oven Roasted Brussels Sprouts with Variations

from Kara Ferguson, Finance Manager

I love Brussels Sprouts – this is such a quick way to make them.

By Joan Haynes, NMD

Quick Boiling is a quick way to cook greens, with the added benefit of maximum nutrient conservation. Save the water and add to a broth for soup or cool it and feed it to your plants.

Vitamin A, vitamin C, folic acid, calcium, iron, magnesium, and even protein are a part of most dark leafy greens. These powerful vegetables should be a daily part of the diet. Cooked greens can be used in a variety of interesting dishes – soups, salads, casseroles, and more.

Pick Your Greens

Choose 2 cups of fresh greens, in any combination, per person.
2 cups fresh greens will cook down to approximately ½ cup.

• Beet greens
• Bok choy
• Broccoli
• Chinese cabbage (napa)
• Collard greens
• Dandelion greens
• Endive
• Escarole
• Kale
• Mustard greens
• Swiss chard
• Turnip greens
• Watercress
• Optional: lemon juice or vinegar (balsamic is nice)

Chop and Wash

For greens with tough stems, such as collards, kale or chard, cut the leaves away from the stem before washing. Wash greens carefully. An easy way to do this is to fill your sink or large bowl with cold water and submerge the greens. If the water has sediment, drain and repeat.

Cooking – Timing is everything

Bring 1 – 2 quarts of water to a boil. Submerge greens. Boil tender young greens (such as watercress or escarole) for about 30 seconds. Tougher leaves (such as mature collards or kale) need to be cooked for 5-10 minutes. Timing is everything. If you remove the greens too soon they will be bitter. If you let them cook too long they will lose nutrients and have a flat taste.
Remove a piece and test every minute or so. You are looking for a slightly wilted leaf that still has a bright green color and (most important) a succulent, sweet flavor. Pour cooked greens into a colander in the sink. Let cool. Squeeze out excess water with your hands. Chop into bite-sized pieces. Serve with a few drops of lemon juice or vinegar, salt and pepper.

Preparation time: 10 minutes

• 1 cup ground flax seeds
• 1/2 cup ground pecans or walnuts
• 3/4 cup protein powder
• 2 tsp baking powder
• 1 tsp baking soda
• 1 tsp cinnamon
• 1/2 tsp salt
• stevia to taste
• 4 tsp coconut oil or vegetable oil
• 1 ripe mashed banana
• 2 tsp vanilla
• 2/3 cup grated zucchini
• 2/3 cup grated apple
• grated zest of one orange
• 1/2 cup pecans or walnuts, chopped
• 1 cup water (more if needed)

Preheat oven to 350ºF. Line muffin tins with paper muffin cups. Combine flaxseeds, walnuts, protein powder, baking powder, baking soda, cinnamon, salt. In large bowl, mix oil, vanilla, zucchini, apple, orange zest and water. Fold dry ingredients into liquid ingredients. Add stevia to taste. Fold in chopped walnuts. Add more water if necessary to liquefy enough to pour. Fill muffin cups and bake for 20 -25 minutes. Makes 24 muffins.

From What’s for Breakfast? Protein-Based Breakfasts for Food-Sensitive, Time-Challenged People by Joan Haynes, N.M.D. and Lori Hora Soule, NMD, L.A.c.