Warm Spinach Salad with Honey Dijon Balsamic Dressing

Choose any variety of vegetables:

Roughly chop up 2 carrots, 4 baby potatoes, 1 sweet potato, 1 bell pepper, and an onion or add whatever other veggies you may want

Put in roasting pan, pour olive oil over them and cook in oven at 425 for 25-30 min.

Allow veggies to cool for 5 minutes and place on a bed of baby spinach.

Options: Add Goat cheese, dried mixed berries and any other topping you can think of.

Dressing:
½ cup Olive Oil

1/3 cup Balsamic Vinegar

1 tbsp Honey

2 tbsp Dijon mustard

Salt and pepper to taste

Pour over spinach and vegetables and Enjoy!

Superfood: Turmeric

If you have not hopped on the turmeric bandwagon, yet, it's not too late! Turmeric, that golden orange colored spice we use in curry sauces and mustard, has many health benefits. 

Turmeric's powerful ingredient curcumin supports cognitive and cardiovascular function, reduces inflammation, and improves muscle and joint health. It also promotes healthy mood balance and reduces fine lines and wrinkles. Who wouldn't want to reap those benefits?

Despite curcumin being an incredibly powerful substance, it is not easily absorbed by the body. Studies show that when 1/4 tsp. of black pepper is taken with turmeric, it boosts its bioavailability by 2000%. 

Take your pepper and your turmeric, your body will thank you! 

Fresh turmeric

BHW

Top 5 low glycemic fruits

The glycemic index is a measure of the effects of foods on blood sugar levels. When you are trying to keep blood sugar levels stable, it is important to choose low glycemic foods that will not cause spikes in your blood sugar. The top 5 lowest glycemic fruits are...

5. Cantaloupe

4. Avocado (yes, it is a fruit)

3. Grapefruit

2. Plums

1. Berries (especially strawberries) 

You may notice that all of these fruits are also high in fiber. Fiber will help slow down the absorption of sugar into the bloodstream.  If keeping your blood sugar levels low is important to you, pick a snack off this list, and be well.

BHW

Paleo Almond Muffins

With no sugar added, here is a snack you can feel good about.  

Paleo Almond Muffins  

1 cup almond meal

2 very ripe bananas

1 egg

1 Tbsp almond butter

1 tsp vanilla

1 Tbsp pumpkin pie spice or cinnamon

Pinch of salt

Combine all the above ingredients, pour into greased muffin tin and bake at 350 for 12 minutes!

So easy, even a 3 yr old can make them!

Super food mulberry cupcakes...

These little treats look like cupcakes, but don't necessarily taste like them. In any case, they are really yummy, loaded with antioxidants, hearty healthy fats, fiber, and NO added sugar. It's a cupcake you would be happy to feed your kids!

Combine 2 cups of pitted dates and 2 cups of dried mulberries in a food processor. (Mulberries can be found at whole foods and other health food stores).

Mash the mixture into the bottom of a muffin tin. Add 1 spoonful of raw almond butter (or nut butter of your choice) then cover it with more of the date/mulberry mixture. 

Combine 2 cups of raw cashews and 1 cup of coconut water in a blender and blend until creamy. Pour into a pastry or plastic bag and cut off one corner to apply the frosting to the top of the cupcake.

Refrigerate for at least 20 minutes and serve

  Enjoy!

BHW

Superfood: Walnuts

Enjoy them sweet or savory, walnuts are great additions to salads, oatmeal, steamed green beans, and brownies.  Some studies show that eating walnuts helps reduce bad cholesterol (LDL) and improves blood vessel function. 

Walnuts provide:

• protein
• fiber
• vitamin E
• vitamins B6, B9 (folate), B1
• manganese
• copper
• magnesium
• phosphorus
• iron
• phytonutrients (phenolic acids, flavonoids, phytosterols)

So, enjoy in moderation!  And know that when you sprinkle them on your salad, you are doing your body and taste buds a good thing!

Superfood: Mango

I've met only a few people that don't like mangoes.  Fortunately, they are readily available at most grocery stores these days and I'm finding them about a $1 a piece lately.  Mangoes are packed with vitamin C, carotenoids, folate, homocysteine, and vitamins E and K.  In addition, they are an impressive source of fiber.

Warmer weather and cookouts are right around the corner and actually here for those of us that live in the south!

Give this Mango Salsa a try:

• Toss diced mango with a variety of chopped peppers for color, taste, and crisp.  Add crushed garlic, onions, freshly squeezed lime juice, a dash of olive oil and cilantro and jalapeno for some spice.

Super Food: Beets

While there are many nutritious foods, you just can't "beet" the benefits of eating or juicing beets.  Beets are packed with antioxidants, vitamins A, B, and C, and potassium. These nutrients help support the immune system, manufacture red blood cells, and ensure our vital organs work properly. Perhaps the gold medal nutrient in beets is the folate, which helps strengthen neural tubes. Folate can also help prevent neural tube defects in babies, so pregnant ladies, eat your beets. 

I love to add them to salads, or eat them as a side dish. They also make a very healthful, detoxifying juice. My favorite homemade juice is carrot, apple, ginger, beet juice. (Don't be alarmed if your pee is purple after drinking it...It happens!!!)

 Beet juice recipe

One green apple

2-3 large carrots

1/2 inch knob of fresh ginger

1/2 of a beet  

Large handful of spinach

Superfood: Sesame Seed

Who would of thought?  Yep.  This tiny seed packs minerals such as calcium and phosphorus.  It also provides: zinc, magnesium, potassium, and selenium and copper, which help absorb iron.  An ounce contains almost 5 grams of protein and all of the essential amino acids.  (Great for vegans!)  In addition, Sesame seeds contain phytosterols, plant steroids that are similar to cholesterol in structure and can block its absorption!

Sesame seeds are produced on drought-tolerant plants that do well in poor climatic conditions.  India and Guatemala are the top two sources of sesame seeds and the U.S. imports most of its supply from these countries. 

Below is a photo of a recipe taken from a National Geographic publication: Superfoods, Eat Your Way to Health and Longevity.

Sweet potato coconut lentil curry

Sweet potato coconut lentil curry

I'm obsessed with lentils lately. With 25 grams of protein and 11 grams of fiber per 100 grams of raw lentils, this super food is a rich source of numerous nutrients. This recipe had quickly become a family fave. Add additional veggies to make it even more nutritious.

Sweet potato coconut lentil curry

Sautee half of a chopped onion, 1 1/2 cups of mushrooms in 1 Tbsp coconut oil. Add 2 Heaping Tbsp of curry powder and one can of coconut milk. Stir until coconut milk is melted then add 2 cups of lentils. (I like to use pre-steamed lentils from trader Joe's, but feel free to cook your own). Chop 2 medium sized cooked sweet potatos, throw in half a bag of spinach and any other veggies you like and cook until the spinach is wilted. 

And there you have it, a hearty, vegetarian, protein packed, nutrient rich meal.  

Chicken, Vegetable, and Rice Stew

A perfect cold weather crockpot meal.  Just load the pot and let it cook all day!

Ingredients

• 1 1/2 cup of rice
• Bag of carrots
• About 8 stalks of celery including the greens
• 8 oz of mushrooms
• 1 onion, chopped
• 4 cups of chicken broth (low sodium)
• 1 cup of water
• 1 lb of boneless skinless free-range kosher chicken breasts
• Your preferred seasonings (ie. salt, pepper, thyme, parsley)
• Add liquid according to preferred consistency (soup versus stew)

Be Well!  And stay warm!
MLC

Broccoli sprout tortilla

Forgive the iPhone photo, but moments like this don't last long enough to grab my professional camera. My three year old absolutely LOVES this snack and it gives me great pleasure that my little girl asks me to make her a "cado peez...." (Translation: avocado please). I love the Ezekiel 4:9 products, but especially the tortillas. One of my favorite snacks is toasting a mini Ezekiel tortilla, mashing an avocado on top, and throwing on some broccoli sprouts. It's packed with nutrients and it actually tastes good, too.

Be well! 

BHW  

3 ingredient guilt-free dark chocolate

Want to have your chocolate and eat it too?This super easy dark chocolate recipe shared by "the detoxinista" will satisfy your craving, without the sugar.

2 Tbsp unsweetened cocoa powder

2 Tbsp softened coconut oil (if the coconut oil is melted, it will separate while setting)

1/2 tsp. Honey OR a few drops of stevia (if you want to make it sugar-free) 

Combine all the ingredients and mix well until smooth. Freeze for 20 minutes, then break or cut into bite sized pieces.

Enjoy!

Last minute gift idea... Chocolate Chip Almond Cookies

I love the idea of gifting a cookie in a jar... That way the recipient can cook and eat them when they are ready.  This is perhaps the most delicious gluten free/vegan cookie I've ever tried and I'm so happy to share it with you! 

2 1/2 cups almond meal

2/3 cup coconut sugar (low glycemic) OR maple syrup

2 Tbsp coconut flour

6 Tbsp butter, ghee, or coconut oil  

1/4 cup water

1/2 tsp salt

1 cup dark chocolate chips

mix all of the ingredients together then bake at 350 for 12-15 minutes. Let them cool on a wire rack. Make sure you form them how you want them because these cookies will not change shape while baking. 

Enjoy! 

BHW  

Gluten-Free Gingerbread People

I did something today I rarely do: I followed directions.  Yup.  I did it.  And despite my best effort...they were so-so.  My kiddos ate several, so I call them a success.  However, they fall apart before you can transfer them to the cookie sheet.  Hence the round "ginger people".  Here is the link for the recipe below.  The link for the icing recipe can be found here.

INGREDIENTS

• 10 dates
• ⅓ cup honey (for vegan option, use agave nectar)
• 1½ Tablespoons ginger
• ½ Tablespoon cinnamon
• ⅓ teaspoon ground cloves
• ¼ teaspoon nutmeg
• 3 Tablespoons olive oil or coconut oil
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 1¾ cups almond flour

INSTRUCTIONS

Date paste

1. Soak pitted dates in warm water until soft (30 minutes up to 3 hours).
2. Place dates in food processor or blender and blend until smooth; if necessary, add 1-2 teaspoons water to create a smooth paste. See note.

Gingerbread Men

1. Preheat oven to 350.
2. Pour honey, spices, and 2 Tablespoons of date paste to a medium saucepan and heat over medium heat until the edges begin to bubble slightly. Remove from heat and stir in oil until absorbed.
3. Add baking soda.
4. Add salt to mixture, then slowly stir in almond flour. If necessary, use your hands to roll into a smooth, moist ball of dough. Allow to cool to room temperature – refrigerate if desired to speed things up.
5. Roll out dough between two pieces of parchment paper until about ¼ inch thick. Cut out gingerbread men or desired shape; collect extra dough, re-roll, and cut out until all dough has been used up.
6. Bake on lined cookie sheet at 350 for 7-9 minutes. Time will vary based on the size of your cookies, so keep an eye on them. Cookies are done when they feel firm to the touch and a light touch leaves no imprint. Allow to cool on tray for 15-20 minutes, then remove to cooling rack. Enjoy!

***This will leave you with extra date paste that’s great for smoothies or other baked goods. If your food processor is small enough, you only need about 5 dates for this recipe; otherwise, you’ll need about 10 to chop it fine enough.

Icing Recipe

1/4 cup softened coconut oil
2 tbsp maple syrup
1 tsp vanilla extract

Spaghetti Squash Casserole

This casserole is a try it for me, as well, and it was SO good, so I'm happy to share it with you!

• Saute' onions and 1 minced clove of garlic in 1 tsp. butter or coconut oil
• Add onions to cooked spaghetti squash (you can either bake the spaghetti squash in the oven for       50-60 minutes at 350 degrees OR steam the spaghetti squash)
• Add 1 cup of plain goat milk yogurt or plain greek yogurt
• Add 2 oz. of shredded goat cheese to the mixture
• Add a dash of salt and pepper and mix
• Spread into a baking dish and sprinkle shredded goat cheese on top. 
• Bake at 400 degrees for 30 minutes

Enjoy and be well,

BHW

Applelicious Sweet Potato Saute'

HAHAHAHA!  Isn't this hilarious!

I love that.  A gal pal of mine finds the best someecards and sends them my way.  I couldn't resist sharing this one.

Nope, not posting a turkey recipe today; but, maybe this is one you can use for your T-day dinner.

I suppose one day I will follow a fancy schmancy gourmet recipe that calls for 27 ingredients and 2 hours to make and to then place the divine dish on a creatively decorated table with candlelight.  But for now, I will attempt to make dishes that I find in pictures that look good and recreate them without following instructions.  Sometimes I get lucky and sometimes I am the only one eating what I made...cuz I just hate to waste food.  This latest dish came out pretty darn good.  And just in time for Thanksgiving.  It is healthy, easy, and a great twist on the traditional maple syrup marshmallow sweet potatoes that our grammies made.  Nonetheless, feel free to be indulgent for a day and add your twist ;)

Enjoy, and be well!

MLC

Ingredients

• 4-5 cups of peeled and cut sweet potatoes (could leave skin on)
• 2 cups of apple cider
• 1 apple peeled and sliced
• 1/2 cup of cranberries or fresh pomegranate
• 2 tbsp pure maple syrup
• 1/2-1/4 maple syrup
• 2 tbsp chopped hazelnuts, walnuts or pecans (can toast them)

Directions

1.  In a large skillet bring apple cider to a boil.  Add sweet potatoes.  Cook covered over low heat for about 12 minutes (check for softness).  They should be nearly tender.  Stir in apple, cranberries, and salt.  

2.  Cook covered another 3-4 minutes.

3.  Uncover and add maple syrup.  Boil gently for a few more minutes, until liquid gets syrupy. 

4.  Dish up then sprinkle with nuts.

Almond Butter Spice Cookies

I knew these were a hit when my 3-year-old son went for his fourth!  Or maybe because he helped make them?  Nonetheless, true to form, I "hid" healthy ingredients in these suckers to up the nutrient profile.  Enjoy!

Ingredients

• 16 oz of almond butter
• 1 tsp baking soda
• 2 large cage-free eggs
• 1/2 cup of coconut sugar
• 2 tsp of vanilla extract (I used a vanilla bourbon extract)
• 1/2 tsp of cinnamon
• 1/2 tsp of pumping spice
• 2 tbsp of chia seeds
• dash of maple syrup
• sprinkle of sea salt

Directions

Mix all ingredients until smooth.  Put in fridge for about 20 minutes.  With scoop out just enough to fill a spoon, roll into a ball and gently flatten with hand or fork for a little style :)  Bake at 325 degrees for 10 minutes.  Bake on parchment paper on a cookie sheet, baking stone, or aerated pizza sheet.

***You could even prepare the batter a day ahead of time and store in fridge.

Detox Drink

Apple cider vinegar, raw, organic, and unfiltered has been reported to have many health benefits and life-hack tricks.  And I'm sure scientific research exists that discusses the reported benefits.  But for now, Becky will share with you her go-to ACV drink!  Sounds questionable but I promise it's palatable! 

Ingredients  

• 1 glass of water 12-16oz
• 2 tbsp Bragg Apple Cider Vinegar
• 2 tbsp lemon juice
• 1 tsp cinnamon
• 1 dash cayenne pepper
• 1 packet or 1/2 tsp of stevia

*Blend all together and drink!

Detox Reboot Smoothie

 BREAKFAST DETOX SHAKES Dr. HYMAN’S WHOLE FOOD PROTEIN SHAKE Serves: 1 Prep time: 5 minutes

• 1/2 cup frozen blueberries
• ½ cup frozen cranberries
• ¼ organic lemon with the rind (optional)
• 1 tablespoon pumpkin seeds (see note below)
• 1 tablespoon chia seeds (see note below)
• 1 tablespoon hemp seeds (see note below)
• 2 raw walnuts (see note below)
• 2 raw Brazil nuts (see note below)
• ¼ avocado
• ½ tablespoon extra virgin coconut butter
• ½ cup unsweetened almond or hemp milk
• ½ cup water
• Combine all the ingredients in a blender and blend on high speed until smooth. You can also add all ingredients to a widemouthed quart-size Mason jar and use a hand-held immersion blender and drink it right from the jar. Be sure to add enough water so that the smoothie is drinkable but still thick (total liquid should be an inch or two above the other ingredients before blending). You can also make it thicker and eat it with a spoon. ***NOTE : To activate the enzymes in the seeds and nuts in any smoothie recipe for easier digestion, you can soak them ahead of time. Fill a bowl with enough water to cover the seeds or nuts and soak for at least 30 minutes, preferably overnight if time permits.