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My favorite way to bake wheat and gluten-free is using nut flours. They impart a delicious flavor and make for a really moist bread or cake. Add a “frosting” made from cream cheese sweetened with agave syrup and flavored with natural vanilla, and call it a lightly-sweetened cake!
Ingredients:
1-1/3 cup Almond Flour
½ teaspoon baking soda
1/8 teaspoon sea salt
1 Tbsp. cinnamon
¼ cup honey
1 jumbo egg
1 Tbsp. milk of your choice
1 banana (not too ripe)
¼ cup chopped walnuts
Instructions: Read more... (Estimated reading time: 41 secs)
- Preheat oven to 350 degrees. Combine dry ingredients in a large bowl. Set aside.
This is a tool I use at the beginning of the Health Counseling process, in order to help people focus on the areas of their lives which could most benefit from some loving attention and effort. Hope you find it helpful in your journey towards improved health.
Holistic Review of All Aspects of a Well-Balanced Life
Food, and how you choose to eat, is very much linked to your other habits, practices, and overall life circumstances. The degree to which you feel fulfilled in all areas will partially determine how well you are able to adopt and maintain a healthy lifestyle. Similarly, when you nourish yourself with good food, you will find you have a better ability to get your needs met in all other areas and create the life you most desire. Read more... (Estimated reading time: 3:23 mins)
Green vegetables are the foods most missing in our diets. Learning to cook and eat greens is essential to creating health. When you nourish yourself with dark, leafy greens you will automatically crowd out some of the foods that aren’t as healthy. Greens help build your internal rain forest and strengthen the blood and respiratory systems. Green is associated with spring, the time of renewal, refreshment and vital energy. In Asian medicine, green is related to the liver, emotional stability and creativity.
Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorus, zinc, and vitamins A, C, E and K. They are full of fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals. Read more... (Estimated reading time: 3:09 mins)
Of all the things I work with clients on, the process of learning to relax more, particularly focusing on improving breathing, can have the biggest impact with the least amount of relative effort. And people that use the breathing exercise recommended below tend to really love it and feel the difference right away.
When we’re in a more relaxed state, the eating process serves us better because:
Read more... (Estimated reading time: 2:58 mins)
- We don’t excrete as many vitamins & minerals through urinary loss
- LDL cholesterol is less likely to go up
A simple method for getting a little “exotic” flavor that’s subtle enough to be enjoyed by even the more traditional eaters in your household
Ingredients:
1 cup dry roasted quinoa*
2/3 cup coconut milk
1 cup water
½ cup red pepper, diced
2 cloves garlic, minced
1 Tablespoon of sesame oil
Pinch of salt
Instructions: Read more... (Estimated reading time: 48 secs)
- Rinse quinoa in fine mesh strainer. Bring water & coconut milk to a boil. Add quinoa, garlic, salt & chili flakes.
- Bring back to boil & reduce heat. Cook for 12-15 minutes.
- Remove from heat, stir in red pepper, sesame oil, and salt.
Ingredients:
½ cup quinoa, cooked
2 medium acorn squash, halved and seeded
½ cup walnuts, chopped
½ cup dried cherries
2 tablespoons barley malt (a gentler sweetener)
¼ teaspoon ground cinnamon
Grapeseed oil (or another vegetable oil)
Instructions: Read more... (Estimated reading time: 24 secs)
- Preheat oven to 350 degrees. Lightly oil the squash
- Mix warm quinoa, barley malt, walnuts, cherries and cinnamon.
- Stuff each squash half with the mixture.
- Bake in a covered dish for 45 minutes or until squash is tender.
For the meat lovers in your life. A little proscuitto never hurt anyone (as my Italian grandmother used to say, emphasis on “little” is mine)
Ingredients:
1 cup quinoa
2 cups water
2 oz sliced prosciutto, finely chopped
3 dried Calmyrna figs, stems removed and coarsely chopped
2 tbsp finely chopped fresh mint leaves
2 tbsp pine nuts
1 tbsp extra-virgin olive oil
1 tsp fresh lemon juice
Salt to taste
Freshly ground black pepper to taste
Instructions: Read more... (Estimated reading time: 42 secs)
- Rinse the quinoa under cold water in a fine strainer to remove any bitter residue. Combine the quinoa and water in a medium-size saucepan and bring to a boil.
Here’s another twist on the classic winter-time breakfast. Finding multiple ways to eat oats that you enjoy will do good things for your heart, blood-sugar, and weight-management efforts.
Ingredients:
3 green tea bags
1 cup whole oats
1/8 tsp. sea salt (optional)
1 cup diced organic apples
1/3 cup chopped walnuts, toasted
2 Tbs. finely chopped crystallized ginger
4 tsp. organic agave nectar
Instructions: Read more... (Estimated reading time: 38 secs)
- Bring 3 cups of water to a boil in medium saucepan. Add tea bags, turn off heat, and let steep 4 minutes. Squeeze bags into water to get maximum antioxidant benefit, before discarding.
Many people ask me about cleansing programs and whether they could be helpful for them. In the same way it makes sense to clear out old junk before starting a renovation, a cleanse can be a means of helping the body to release toxic weight as you embark upon a new healthier lifestyle and approach to food. A cleanse can be a means of “jump-starting” the whole process. It is recommended that you work with a holistic health expert before starting any kind of cleanse.
Would you benefit from a cleanse? Read more... (Estimated reading time: 4:58 mins)
This is a very easy substitute for cooked oatmeal at breakfast. It is especially nice in the warmer weather when hot cereal may not be as appealing. Children may enjoy being involved in putting their own bowls together the night before and are more likely to be open to something new if they have participated and selected their own toppings. Of course if many people will be eating it, it may be more convenient to make one bigger batch and let everyone choose their own ingredients as they make their bowls in the morning. And if you don’t have all the ingredients on hand, don’t let that stop you — improvise and use what’s on hand. Read more... (Estimated reading time: 1:31 mins)
Let the beans replace the meat in this heart-friendly, hearty version of the classic pasta dish
Ingredients:
1 14-ounce can salad beans (mixed beans) or can of your favorite bean rinsed and drained
2 tablespoons extra-virgin olive oil
1 small onion, chopped
1/2 cup chopped carrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
1 bay leaf
1/2 cup white wine
1 14-ounce can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole-wheat or brown rice pasta of your choice
1/2 cup freshly grated Parmesan cheese
Instructions: Read more... (Estimated reading time: 1:01 mins)
A twist on the classic version for when you want something special. Great as a dip or a spread for sandwiches or wraps.
Ingredients:
2 cups chickpeas/garbanzos (1 cup dried or 2 15-oz cans drained)
6 cups vegetable stock or water (for cooking beans)
2 bay leaves (for cooking beans)
1 teaspoon cumin seed or ½ teaspoon ground cumin
1 medium red bell pepper
½ cup nonfat plain yogurt or ¼ cup soft silken tofu
¼ cup fresh lemon juice
¼ cup orange juice
2 tablespoons tahini
1 tablespoon olive oil
3 to 5 garlic cloves, minced
½ teaspoon sea salt, or to taste Read more... (Estimated reading time: 1:05 mins)
Ingredients:
4 cups cooked chickpeas/garbanzos (3 15-oz cans drained or 2 cups dried, to be soaked and cooked as instructed)
½ cup sesame tahini
2 tablespoons cold water
2 tablespoons fresh lemon juice
½ teaspoon ground cumin
3-4 cloves garlic, chopped
1 tablespoon extra-virgin olive oil
Instructions: Read more... (Estimated reading time: 30 secs)
- Drain and rinse chickpeas, if using canned.
- Combine chickpeas with remaining ingredients (except olive oil) in a food processor or blender container. Blend to a rough puree texture adding a little more water if necessary. The mixture should not be totally smooth.
- Scrape the mixture into a bowl. Stir in the olive oil.
Great as an appetizer with crackers or vegetables, or as a spread on sandwiches or wraps.
Ingredients:
Two ripe avocados, pitted and peeled
½ cup white beans
2 cloves garlic
¼ cup chopped fresh cilantro leaves
2 teaspoons fresh lime juice
Salt and ground black pepper
Instruction:
In a medium bowl, combine avocados, white beans and garlic. Mash with a fork until chunky. Fold in cilantro and lime juice. Season to taste with salt and black pepper. Read more... (Estimated reading time: 24 secs)
Ingredients:
2 cups white cannelini or great northern beans (1 cup dried or 2 15-ounce cans)
3 cups water
2 bay leaves (for cooking beans)
1 teaspoon olive oil
2 garlic cloves, peeled and minced
½ head escarole, cleaned and chopped
½ cup water
½ cube vegetable bouillon or other vegetable seasoning (such as A. Vogel organic herb seasoning salt, used to taste)
Instruction: Read more... (Estimated reading time: 39 secs)
- Prepare beans according to bean chart directions (using bay leaves and adding ½ teaspoon salt to beans at end of cooking and cook for additional 5 minutes) or drain canned beans.
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