Category: Recipes

One Minute Muffin

Low in carbs, high in protein and fiber. What a great way to start your day.

Makes one muffin

In a ceramic or glass (not plastic) coffee mug, mix well:

  • ¼ c. ground flax seeds or whole chia seeds
  • 1 t of cinnamon
  • ½ t of baking powder
  • 1 egg
  • 1 t of melted butter or coconut oil
  • ¼ t vanilla
  • Sweetener of your choice (5 to 10 drops of liquid stevia, 1 tsp honey)
  • Optional – a few nuts, dried fruit, frozen berries

Microwave for one minute. Out pops a steaming, delicious low carb, high fiber and protein rich muffin. Make sure you eat with a large glass of water to properly utilize the fiber.

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

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! 

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!

Thai Scented Onion Soup

Although this recipe seems exotic with galangal root, lemongrass and lime kefir leaves, it is really very simple and quick to prepare once you know the trick behind getting these ingredients and having them on hand.  Galangal root is a cousin of ginger with a milder flavor. Galangal root, lime kefir leaves and lemongrass are available at Asian markets. Because I frequently make this soup in cold-season, I purchased them in larger quantities and freezer them.  I slice the galangal root into thin coins and wrap them well before freezing.  Lemongrass stalks can be wrapped in plastic and stored in the freezer. This way they are ready to go when the first sign of a cold appears. 

Ingredients

  • 2 large onions
  • 8 ounces thin rice sticks
  • 6 cups home made or boxed chicken stock
  • 2 inches galangal root or 6-8 slices
  • 2 stalks lemongrass, cut into 1-inch pieces
  • 6 lime kefir leaves
  • 1 large carrot
  • ¼ cup chopped cilantro or parsley
  • Organic extra virgin olive oil or coconut oil
  • Sea salt
  • Optional for added protein: cooked diced chicken, shrimp or extra firm tofu
  • Sriracha sauce
  • Lime wedges

Instructions

  1. Soak the rice sticks in hot water for about 20 minutes to soften them.  When soft, drain and rinse well and set aside.
  2. Cut the onions from root to stem in long thin slices.  In a large skillet, sauté the sliced onions in olive or coconut oil over moderate-low heat until the onions are soft and sweet and just begin to develop a golden color. 
  3. In a soup pot, heat stock to a boil with galangal root, lemongrass and lime kefir leaves.  Reduce heat to a gentle simmer (just an occasional bubble breaking through the surface).  Simmer for 15 to 20 minutes to allow the flavors to infuse.
  4. Slice the carrot into matchsticks. Add carrots and sautéed onions to the simmered broth and continue to simmer for another 5 minutes.  Taste and adjust flavor with sea salt. 
  5. Just a few minutes before you are ready to serve, add the cooked chicken, shrimp or tofu if using. 
  6. To serve, add a bundle of softened rice noodles to each bowl.  Ladle the hot broth over the noodles, garnish with cilantro or parsley.  Serve with lime wedge to spritz into the soup and sriracha sauce.

Enjoy!

Shopping notes: 

At Oriental Market, which is just down the street from Boise Natural Health on Emerald at Orchard, they stock lime kefir leaves and galangal root in the freezer.  (They are tricky to find, so ask the clerk for help.)  Each Saturday, the Oriental Market gets a selection of Asian produce, including fresh lemongrass.   The lemongrass supply does not always last past the weekend, but they do have grated lemongrass in the freezer.  You can use a tablespoon or 2 instead of the fresh stalks.  Because the grated lemongrass is quite fibrous, tie it into a little cheesecloth, or place it in a tea ball and it will infuse beautifully.

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.

Nutty Hot Cereal

From What’s for Breakfast: Protein-Based Breakfasts for Food-Sensitive, Time-Challenged People by Joan Haynes, NMD and Lori Horan Soule, NMD, LAc

Ingredients

  • 1 cup ground flax seeds
  • 1  cup ground almonds
  • ½ cup oat bran
  • 1 ¼ cup rice bran
  • 1 cup rice protein powder

This thick hot cereal is comfort food at its best.  Plus, it keeps you regular.

Steps

  1. Preheat oven to 300 F
  2. In a coffee grinder, grind flax and almonds separately.
  3. In oven, lightly toast the ground almonds on a cookie sheet for 5 – 7 minutes.  Let cool.
  4. Mix all ingredients and store in an airtight container.  To serve, put ½ cup of the mixture in a bowl and add ¾ of boiling water and a pinch of salt.  Stir briskly, and let the cereal sit for a few minutes before eating.

For flavor you can add a dash of stevia, a sprinkle of cinnamon, a few drops of backstrap molasses, raisins, dried cranberries, and/or shredded coconut.

 

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!

Medicinal Smoothie

by Joan Haynes, NMD

Basic Recipe

In a blender add:

  • 1 scoop of green powder
  • 20 grams whey protein powder
  • 1Tbsp up to ¼ cup ground flax seeds
  • ¼ teaspoon probiotic powder
  • 1 teaspoon fractionated pectin powder
  • Liquid
  • Ice makes it more like a milkshake

Flavor

  • Stevia to sweeten.  Flavored liquids add variety.
  • Fresh or frozen fruit – an apple, blueberries, strawberries, peaches, mango
  • Natural Extracts such as vanilla, almond, coconut

 

Dr. Joan’s Cancer Fighting Chocolate Chai Spice Mix

  • Full of cancer fighting properties and darn tasty:
  • ½ tsp or more of any or all of the following:
  • powdered cinnamon, powdered or fresh ginger, powdered cardamom, powdered or fresh turmeric, powdered raw cacao (chocolate)

Benefits of your Daily Smoothie

  • GREENS: Concentrated green powders contain numerous phytochemicals to support optimal nutrition. For example, one of these many phytochemicals, proanthocyanidins, are found in grape skins and seeds, and fruits and vegetables which kill cancer cells in studies.   Nano Greens or Greens First are good brands.  Look for low heat processed and mixed variety of nutrients.  You can add fresh greens such as kale, spinach or parsley in the blender as well.
  • PROTEIN: Whey induces phase II of your liver’s detoxification pathway to help clear toxins from your body.  It increases the body’s major antioxidant – glutathione.  It also provides protein for energy and cellular repair.  Whey Cool and Terra’s Whey are good brands.  Look for low heat processed from organic milk.  Many people who are sensitive to whole dairy find they do fine with whey.  Hemp, rice and pea proteins are also available.
  • FIBER:  The lignans in ground whole flaxseeds have been shown in several animal studies to reduce tumor growth and help prevent metastasis.  Also the fiber in ground flax binds toxins in the gut and impedes reabsorption. The more the better but your bowels may need to work up to the higher dose of this fiber.  Buy whole and grind in a coffee grinder.
  • PROBIOTICS:  Supplemental intestinal bacteria keep your bowel ecology healthy.  Bacteria metabolize nutrients needed for immune function and detoxification.  They are also associated with direct anti-carcinogenic effects.  HMF Powder is a good brand.
  • FRACTIONATED PECTIN POWDER:  Also called modified citrus pectin, this fiber works to inhibit the spread of cancer and prevents the body’s immune system from becoming overwhelmed by an increasing cancer cell load.  MCP molecules bind to receptors on cancerous cells, thereby preventing these cells from penetrating into nearby healthy tissues.  Once this has occurred, the cancer cells circulate in the blood stream until they die or are eliminated.  Look for the form used in the studies
  • LIQUID:  Water is fine.  You may want a creamier shake with rice, almond, hemp, almond, or coconut milk.  Avoid fruit juice due to sugar content. 

 

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