Category: Recipes

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. 

 

When you are shopping for quality products, consider what we carry at Boise Natural Health.  We guarantee what we sell and can help you customize your purchases. 

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.

Chocolate Coconut Pie

This whole foods pie is very dense and very satisfying in small amounts. Coconut oil has been shown to slow aid in weight loss and slow on the onset of Alzheimer’s.

Divide and freeze or plan on sharing so you don’t have lots of leftovers. If you are focusing on low carbs, experiment with stevia as the sweetener.

Crust

Ingredients

  • 2 cups of almonds (or choice of nuts) or almond flour
  • 1/4 cup of cocoa powder
  • 1/2 cup of arrowroot powder, or sprouted wheat flour (only use wheat flour if you can
    have gluten)
  • 2/3 cup of coconut oil softened (or butter)
  • Sweeten to taste, approx. ¼ cup of of sweetener such as coconut sugar, honey, rapadura, maple sugar or combination of sweeteners. Or use 10 – 20 drops of chocolate flavored stevia to taste and a few tsps of water to help the dough stick.)
  • 1 teaspoon vanilla extract (make sure it’s gluten free, if needed)
  • 1/2 teaspoon salt

Instructions

  1. Preheat the oven to 400 F
  2. Place almonds in a food processor, and process until a coarse flour.
  3. Add the rest of the ingredients and process until it forms uniform dough.
  4. Press down into the greased pan and bake for 8-12 minutes or until the top is slightly browned.
  5. Take out of the oven and cool.
  6. Once the crust is cool, making the filling.

Filling

Ingredients

  • 3-4 TBSP of unsweetened organic cocao powder
  • 2 tablespoons coconut oil (butter can be substituted)
  • Sweeten to taste, approx. 1/4 cup of coconut sugar, honey, Rapdura or maple syrup or 10 – 20 drops chocolate flavored stevia. You may also want to use a combination of sweeteners.
  • 1 1/2 cups of coconut cream (if you can’t find coconut cream, you can use a full fat coconut milk and skim the fatty top of the top. You will need two 14 ounce cans for that.)
  • Dash of salt
  • 2 tablespoons brewed coffee or espresso or coffee substitute like Dandi Blend.

Instructions

  1. Put Cocao Powder, coconut cream, coconut oil, sweetener, salt and espresso in a food processor and blend until smooth.
  2. Cover with plastic wrap once all the way cool. Will keep at least three days in the fridge (if you can resist that long!).

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.

Delicious, Quick, Easy, Beautiful Roasted Vegetables

by Anne Woodhouse, CHN

Roast Vegetables

Most vegetables are delicious roasted!  Prep the vegetables by peeling (if appropriate) and cutting them in to the desired size and shape.   Put each type of vegetable into a bowl and toss with enough olive oil to coat with a dash of sea salt and freshly ground black pepper.  Spread the vegetables on a large rimmed pan and roast at 375°F until tender.  Cooking time depends on the type of vegetable, the size and shape of the pieces and how many are on the pan.  Below are list of winter vegetables and general guidelines for the roasting times.

  • Beets (red or golden):  peeled, quartered and sliced, roast in about 25 minute
  • Sweet potatoes: cut into long fingers, or round slices, roast in 20-25 minutes
  • Carrots: cut into slices or long fingers roast in 20-25 minutes
  • Butternut squash:  peeled and cut in to 1” cubes roast in about 20-25 minutes
  • Delacata squash: cut into rings (with skin on) roast in 20-25 minutes
  • Mushrooms:  whole or cut in half or quarters roast in 20-25 minutes
  • Fennel: cut into thin wedges with a bit of the root attached, roast 20-25 minutes
  • Leeks:  cut in half lengthwise and then into 2-3” segments, roast in 20-25 minutes
  • Turnips: whole if small, or cut into quarters and sliced if large, roast 20-25 minutes
  • Parsnips: peel and cut into slices or long fingers and roast for about 20 minutes
  • Onions:  cut into thin slices, roast ~20 minutes
  • Brussel sprouts: small whole sprouts or large sprouts cut in half roast in 10-15 minutes.
  • Broccoli or Cauliflower floret:  roast in about 10-15 minutes

Tips…

  • Roast more than one type of vegetable on the same pan, but keep each type together in case one needs to pull while others need to cook longer.
  • Cook plenty!  Roasted veggies go fast, even non- veggie eaters find them irresistible.  I like to prepare enough for a couple meals.
  • To serve arrange vegetables on a plate or platter and sprinkle with fresh chopped parsley.

ENJOY!

Spiced Butternut Squash Muffins – Vegan/Gluten Free Optional

INGREDIENTS

Butternut squash muffins

Butternut squash muffins

  • ½ pound peeled, seeded and cubed butternut squash (I used 2 ½ cups cooked squash or pumpkin or a mixture of the two)
  • 1 1/2 cups rice flour
  • ¼ cup rice protein powder (optional)
  • 2 teaspoons baking powder
  • 1 Tablespoon cornstarch or arrowroot powder
  • 1/4 teaspoon salt
  • 2 teaspoons pumpkin pie spice = (3/4 t ginger, 1/8 t clove, 1/8 t nutmeg, 1 t cinnamon)
  • 1 teaspoon vanilla
  • 2-4 Tablespoons of maple syrup or agava nectar
  • 3/4 cup milk or milk substitute like rice milk or hemp milk
  • 2 egg, beaten (egg substitute – 1 tablespoon of flaxseed mixed with 3 tablespoons of water per egg)
  • 1-2 tablespoon butter, melted or melted coconut oil or earth balance
  • adding nuts and seeds is a tasty variation

DIRECTIONS

  1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 12 cup muffin pan.
  2. In a medium saucepan with enough water to cover, boil squash 20 minutes, or until tender. Remove from heat, drain, and puree in a food processor.  I bake the squash the night before and just mash them instead of using a food processor it adds more texture.
  3. In a large bowl, whisk together flour, protein powder, baking powder, cornstarch, salt and pumpkin pie spices.
  4. In a medium bowl, thoroughly mix together milk, vanilla, eggs, sweetener, and butter. Stir in squash. Fold the squash mixture into the flour mixture just until moistened.
  5. Spoon the batter into the prepared muffin pan, filling cups about 1/2 full.
  6. Bake 40 minutes in the preheated oven, or until a toothpick inserted in the center of a muffin comes out clean. (I often have to cook longer).
  7. Remove from muffin pan and cool on a wire rack.

Original recipe yield: 12 muffins modified from allrecipes.com

Super-Easy Delicious and Nutritious Kale Chips

By Anne Woodhouse, CHN

Craving popcorn? – salty, crunchy – but don’t want the starchy corn bloat afterwards? Even if you’ve never had kale before, try it this way, it’s worth the effort. Experienced kale eaters are often surprised they’ve never had kale so good.

Kale

Ingredients

  • 1 bunch kale (Curly or Dino Kale offer different flavors)
  • 1 Tablespoon olive oil
  • 1 dash sea salt
  • 1 pinch freshly cracked black pepper

Instructions

  1. Preheat the oven to 300F. Wash the kale thoroughly to remove any grit and pat with towels to remove the excess water and/or use a salad spinner. Rip the leaves of the kale away from the stems and discard the stems. You can leave the leaves in large chunks or slice them into ribbons. Uniformity in size helps them cook evenly.
  2. Drizzle with olive oil and toss to coat evenly. Lay the leaves out on a baking sheet (you can cover with parchment paper for easy clean up). Sprinkle lightly with salt and pepper.
  3. Bake the kale for about 20 minutes or so until crisp and the edges start to brown. After 10 minutes toss to ensure even baking. Allow to cool and then transfer to a bowl.
  4. Put in your favorite popcorn bowl, add more sea salt or spice to taste. Turn movie on. Enjoy! Variations: You can add some zest to the kale chips with a touch of cayenne, a sprinkle of Parmesan cheese, or a sprinkle of brewers yeast.

Gluten-Free Italian crepes

by Emily Yuen, ABT

Here’s a great recipe for Gluten-Free Tortillas (Italian Crepes).  These can be used as pancakes, crepes, wraps, or even sandwich bread.  These are great to make in big bunches and store in the freezer.

This recipe makes 6

Ingredients:

  • 6 eggs (one egg per tortilla)
  • make your own Gulten Free flour:
    ¾ brown rice flour
    3 tablespoon arrow root powder
    ¼ cup tapioca
  • 1 and 1/4 cup dairy free milk
  • 1/4 cup olive oil (in the batter or melted coconut oil if you like that flavor)
  • 1 teaspoon vanilla

Instructions:

Oil the pan well. No more than medium heat. Pour the batter in the middle of the pan and then work your way out towards the edges.  Most of the cooking is done on the first side then completed more quickly on the second.