Guacamole Potatoes

There isn’t much to say about this recipe except YUM.

I started with fingerling potatoes, sliced them in half and baked them until fork tender. Once they cooled, I hollowed out the center to make “boats,” then filled the boats with guacamole.

If you want to make this a meal rather than a finger food or appetizer, topping a large baked potato with guacamole is outstanding. It’s the perfect way to skip the cheese and sour cream and enjoy a nutrient-rich baked potato.

  

You only need 2 things:

Fingerling potatoes (as many as you feel like making)

Guacamole

  1. Slice fingerling potatoes in half lengthwise. Place face up on baking sheet. Bake for 30 minutes at 450.
  2. Once the potatoes are fork tender, remove them from the oven and let cool completely.
  3. To hollow out the potatoes, I used a rounded 1/4 tsp measuring spoon. Leave a little potato still in the skin, don’t scoop it down completely to the skin (as you can see in the picture above).
  4. Spoon in a little guacamole into each hollowed out potato boat.

Triple Berry Cake – Gluten Free/Refined Sugar Free

If you like light and fluffy cake, then this is the cake for you!

It is a cross between a pancake and a muffin. Only it’s a cake!

This triple berry cake is healthy because it has no refined sugar and is topped with antioxidant-rich berries. You won’t have to feel guilty eating this for breakfast, dessert, or a snack.

Have your cake and eat it, too!

3 cups oat milk (or any non-dairy milk)

1 tbsp apple cider vinegar

1 1/2 cups brown rice flour

1 1/2 cups gluten free flour

3 tbsp aluminum free baking powder

1 tsp himalayan sea salt

2 tsp vanilla extract

1/3 cup coconut oil

1/4 cup pure maple syrup

1 cup chopped strawberries

1 cup blueberries

1/2 cup raspberries, cut in half

  1. Preheat oven to 375 and grease an 11×16 inch baking pan with coconut oil.
  2. In a medium sized bowl combine the milk and apple cider vinegar and set aside.
  3. In a large mixing bowl, combine the flour, baking powder, and salt.
  4. Add the vanilla, syrup, and coconut oil to the milk mixture and whisk.
  5. Pour the wet ingredients into the dry ingredients and mix until fully combined.
  6. Pour the batter into prepared pan. Bake for 15 minutes.
  7. While the cake is baking, chop the fruit. Pull the cake out after the timer goes off and sprinkle the berries on top, then bake for another 15 minutes. The cake is done with a toothpick inserted in the center comes out clean.

** You’ll want to wait until halfway through baking before adding the berries, otherwise they will all sink to the bottom of the wet batter.**

Detox Smoothie

We live in such a toxic world these days that it is hard to escape coming into contact with heavy metals and becoming toxic ourselves. Incorporating foods that help the body rid itself of these invaders is critical for overall health.

If you are severely taxed with toxic heavy metals you may require more intensive treatment under the supervision of a licensed practitioner trained in heavy metal detox. Wendy Myers is a great resource for information on detoxing heavy metals from your body. Check out her website if you want to investigate further.

Some symptoms of heavy metal poisoning include:

Chronic fatigue

Chronic unexplained body pains and headaches

Alcohol intolerance/allergies

Depression, anxieties, brain fog

Loss of memory and forgetfulness

Digestive issues

Yeast infection and parasites

Low immune system

Anemic and blood disorders

Low body temperature, cold hands and feet

Night sweats

Muscle and joint pains

Muscle tremors

Female reproductive issues

Insomnia

Dark rings under eyes

Sensitive teeth

Skin problems

Adding foods and smoothies like this one will help assist your body in its own natural detoxing abilities.

Cilantro and parsley have excellent antimicrobial properties which make them very beneficial for healing the gut. When the gut is healthy, the immune system is strengthened, thus reducing the risks of many chronic diseases. They are also diuretic and make good kidney-cleansing agents that lower the risks of kidney stones.

This smoothie is one of my favorites! I was inspired to make this one based on a recipe from Food Matters. I didn’t think combining these particular fruits and herbs would taste so great but I was pleasantly surprised. It’s amazing! Try it just once and you’ll be hooked. I make a point to have this just about every day.

1 cup frozen blueberries

1/2 lemon, peeled

2 tbsp cilantro

2 tbsp parsley

1 green apple

1/2 avocado

Coconut Water (enough to cover the ingredients)

  1. Add everything to a blender and blend until combined.

Chickpea Nuggets

As a legume, chickpeas are considered a vegetable and protein food. They offer a lot of nutritional quality including many vitamins, minerals and fiber.

Just 1 cup of chickpeas has 15 grams of protein and 13 grams of fiber. And that same 1 cup of beans has 26% of the recommended daily value for iron, and 70%  for folate.

Folate is important because it plays a role in DNA synthesis and repair. It encourages cell and tissue growth. Folic acid is not the same as folate. Folic acid is a synthetic chemical added to foods. Our body was not designed to metabolize folic acid. It gets dumped into the bloodstream and leads to heart disease and cancer. To avoid folic acid, avoid processed and packaged foods.Plants have folate, and our body knows what to do with folate.

So about the nuggets, with the herb breading they are full of flavor, and they are the perfect texture for a nugget. These are great for a dipping snack, lunch, or even dinner with some roasted veggies on the side.

Any mom (or dad!) to a toddler knows, nuggets tend to be a staple meal. Skip the frozen package of nuggets that are full of chemicals and whip these up. Have the kids help! They love getting their hands messy and playing with their food. My kids, though they are not toddlers anymore, love helping me shape these into nuggets. The more kids can help prepare the meal, they more likely they are to eat it, or at least try it! And since these nuggets have such a mild flavor they are not likely to scare away your budding plant-based eater.

Breading:

2 tbsp hemp seeds

1/4 cup nutritional yeast

1 tsp garlic powder

1/8 tsp ground black pepper

1/4 tsp smoked paprika

1/4 cup gluten free (or homemade) breadcrumbs OR ground up oatmeal

Nuggets:

1/2 cup oatmeal, ground

15oz. can of garbanzo beans (do not drain)

1 tsp Himalayan sea salt

1/2 tsp garlic powder

1/2 tsp onion powder

  1. Preheat oven to 375.
  2. Prepare your breading in a shallow dish, and set aside. (If using oatmeal as breadcrumbs, put 1/4 cup oats in a food processor and pulse until crumbly, being careful not to pulse long enough to make it too powdery.)
  3. In a food processor, grind your oats into a fine flour, then pour into a small bowl and set aside.
  4. Drain the beans into a measuring cup, save 1/4 cup of the liquid.
  5. Pour the beans into the food processor along with the garlic powder, onion powder, and salt. Pulse until crumbly.
  6. Whisk the 1/4 cup chickpea liquid with a fork until it is foamy. Add the liquid and the oat flour to the food processor and pulse until mixed well.
  7. With your hands, shape your nuggets into the size and shape you want. Place on a baking sheet and bake for 20 minutes.

** These also make great chickpea patties served on hamburger buns and your favorite toppings!**

Green Detox Juice

Detox is such a buzz word these days. People either think it’s too “woo-woo,” not actually important, or a fad word that people on a diet use. It is also assumed that detoxing means starving yourself. Sure there are some detoxes that are all water (which I would not recommend except under the strict supervision of a medical practitioner), all smoothies, or all juices. But there are also detoxes that include food, usually raw foods, but they are specific foods that are known to bind to and help the body purge built up toxins. The true point of a detox is not starvation. It is about eliminating a build up of toxic material in the body.

There are detoxes as short as a few days and others  as long as a month or sometimes more. Those all have their place in a healthy lifestyle, but there are things you can do daily to reduce your toxic load without having to go on a detox plan.

Clearing the toxic load out is important. Daily detox helps the body perform more efficiently, have high energy, sleep better, improve immune function, and ultimately try to avoid disease.

We live in a toxic world. We touch, breath in and consume harsh, toxic chemicals. A lot of which we can’t do anything about. But we can do something about what we eat and drink.

If the cells in our body are too busy dealing with an influx of toxic chemicals (and food-stuff) then they get too tired to perform their best, which in turn means you don’t feel at your best.

A simple way to clean up the junk! JUICE!

Reducing chronic inflammation and alkalizing your body is key in detoxing.

These ingredients are alkalizing, reduce inflammation and and packed with greens to detoxify. You can do a lot of good with one little drink. 🙂

2-3 ribs of celery

1 1/2 inch cucumber

2 kale leaves (I like lacinato kale)

1 small lemon (or lime), peeled

1 green apple

  1. Run all ingredients through a juicer.

Green Goodness

Think you can’t get you or your kids to eat (or drink!) enough greens? Think again! This smoothie is full of greens but just sweet enough so it won’t taste “green.”

This smoothie will introduce more alkaline foods to your system. Why is that important?

The quick science:

The pH scale runs from 0-14. Neutral pH is 7.0. The higher the pH (greater than 7) the more alkaline, while a pH lower than 7 is acidic. For good health, our bodies need to be slightly alkaline (with a pH of between 7.365 and 7.45).

The dangers of being too acidic include: mineral depletion, increased risk for heart attack and stroke, the skin gets dry and wrinkly quicker, causes fluctuations in blood sugar levels, increased digestive problems, weakened immune system, headaches, depression, and the list goes on.

A diet low in fruits and vegetables and high in animal proteins creates an environment that is too acidic.

An overly acidic condition weakens the body and puts our immune system at serious risk. According to Dr. William Lee Cowden, “Immune cells that are too acidic do not produce antibodies or cytokines (chemical messengers to regulate other immune cells), and they have impaired phagocytosis (the ability to engulf and destroy microbes). As a result, the affected individual becomes susceptible to viral, bacterial, fungal and other infectious microbes as well as cancer.”

I like this smoothie for my kids first thing in the morning because it floods their system with alkaline foods and lots of greens. Think about it, you go many hours overnight in a fasting state, not eating anything, likely for 8-10 hours. The first thing you should introduce your body to when breaking your fast (hence the name breakfast) every morning shouldn’t be something that can cause damage, like sugary foods or food high in animals fats and protein.  Let something incredibly nourishing hit your digestive tract first thing and it’ll you set you up for improved mood, reduced cravings, and high energy.

To make this, I juice the kiwi, apple, broccoli, cucumber, and spinach then add that juice to a blender with aloe, banana, and avocado. If you don’t have a juicer, you could just add everything right to the blender.

Juice:

1 kiwi

1 green apple

4-5 broccoli florets

1 inch cucumber

1 cup spinach

  1. Run everything through a juicer.

Blend:

Green juice (from above)

1 banana

1/2 avocado

4-5 TBSP pure aloe (I source my aloe straight from an aloe leaf. Most health food stores also carry aloe in bottles. Be sure to check labels and make cure there are not added ingredients if you get bottled aloe)

 

Spaghetti Squash with Tomatoes Garlic Spinach and Basil

Skip the high glycemic spaghetti noodles and opt for spaghetti squash which is rich in vitamin A and potassium. Its is also full of fiber, so you’ll feel full eating much less than you would eating traditional pasta. As a matter of fact, you’ll also consume about half the carbohydrates and about 175 less calories per 1 cup serving!

1 large spaghetti squash

Himalayan Sea salt and pepper, to taste

8 garlic cloves, minced

1 pound grape tomatoes, halved

8 ounces baby spinach

10 fresh basil leaves, chopped

  1. Preheat oven to 400.
  2. Slice the squash in half and season with salt and pepper. Place on baking sheet and roast until fork tender, about 30-40 minutes. Remove from oven and let cool. Using a fork, shred the flesh. It will come out in spaghetti like strands.
  3. Saute garlic for 2-3 minutes with a splash of water or a splash of veggie broth to keep from sticking.
  4. Add the tomatoes to the skillet and saute until they burst, about 5-8 minutes.
  5. Add the spinach to the skillet and season with salt and pepper.
  6. Add the Spaghetti squash to the skillet and mix well. Remove from heat. Add the chopped basil on top.

Natural Pain Killer Juice

As the name of this juice suggests, this is a great painkiller recipe.

There are 2 different kinds of inflammation, acute and chronic. We’ll talk about acute inflammation here. The kind you get after an injury or a tough workout.

Inflammation is a vital part of the body’s immune response. It is the body’s attempt to heal itself after an injury.  When you bang your finger with a hammer, for example, biochemical processes release proteins called cytokines as “emergency signals” that bring in your body’s immune cells, hormones and nutrients to fix the problem. For that to happen, your arteries dilate so you can have increased blood flow to the area and capillaries become more permeable so that white blood cells, hormones and nutrients can move into the spaces between cells. White blood cells rush into the area to deal with the injury and to help heal the body. Inflammation, and therefore pain,  occurs because of all of the extra fluid that accompanies the white blood cells.

But you don’t have to hit your finger with a hammer to cause damage. Even workout sessions tear and break down your muscles. This is damage to the muscle cells and can cause pain and inflammation.

To help heal an injury or overworked and tired muscles your body needs plenty of nutrients. The faster your body can repair, the faster you will be pain free.

Celery, pineapple, and ginger are nature’s gift to us. We can use nature, not pills, which can usually cause more damage rather than be helpful, to reduce inflammation and in turn reduce pain.

** Celery is a great source of antioxidants, enzymes, folate, potassium and Vitamins K, C, B6.  The antioxidants and polysaccarides in celery support your overall health which includes reducing oxidative stress which can lead to inflammation.

** Pineapple is high in vitamin C, which is another great fighter in the free-radical damage that leads to inflammation. Pineapple also contains bromelain. Bromelian works to fight inflammation by blocking the metabolites that cause swelling. Bromelian can also decrease swelling by activating a chemical in the bloodstream that breaks down fibrin (fibrin impedes blood flow).

** Ginger is one of the best pain relievers out there.The active ingredient in ginger is gingerol, which is in the same family as capsaicin. Gingerol works fast on the nerve endings to reduce inflammation and pain symptoms.

Here is a bonus tip for you….I enjoy this drink after dinner. Why? Because after a day of working out and being active all day I can get the nutrients in my body that will reduce inflammation so my body can get to the work of repairing while I am sleeping. Juices are the fast track for getting these nutrients into the bloodstream. Because the fiber is taken out when juicing, you don’t have to use energy digesting and breaking down the foods to extract the nutrients. They are already in liquid form and are ready to be absorbed by the blood stream right away.

Another reason I like this drink after dinner is because it reduces cravings! I don’t know about you, but there are some nights when I am searching for something sweet after a savory dinner. Once I drink this juice, the cravings are gone. No more late night snacking AND you reduce pain at the same time!

For 1 serving:

1 large rib of celery (or 2 small)

1/4 pineapple – including the core because the core has an even higher concentration of bromelain than the flesh

1 inch ginger root

  1. Run everything through your juice and enjoy chilled!

Sweet Pea Millet Burgers

When I first served this burger to my family, my boys both said it definitely bumped something off their “Top 5 Favorite Recipes” list, and this moved into the top 5 in its place. It is that good! The bonus is that is is quick to make.

Millet is actually a seed, gluten-free, and easily digestible. Why is millet so great?

** It does not feed yeast in the gut (Candida)

** It is a prebiotic, feeding the good bacteria in your gut

** It is alkaline

** It contains many nutrients such as: magnesium, calcium, manganese, tryptophan, phosphorus, fiber, and B vitamins.

It always excited me when I get to EAT to achieve optimal health. Make a burger and do your body some serious disease fighting, immune boosting good?? Yes please!

1 cup uncooked millet + 2 cups vegetable broth

1/2 cup sweet peas, shelled (you can use thawed frozen peas)

1/4 cup raw sunflower seeds

3 cloves garlic, minced

juice from 1/2 an orange

Himalayan Sea Salt, to taste

  1. To cook the millet: add the rinsed millet and the 2 cups of broth to a sauce pan and simmer covered,  on low heat until water is absorbed. About 30 minutes.
  2. In a food processor, add the sunflower seeds and garlic and pulse a few times. Add in the cooked millet and peas and run until it begins to form, then drizzle in the orange juice while the food processor is still running. Add sea salt to taste.
  3. Form patties with about 1/2 cup worth of the mixture and cook on a griddle or on a large skillet. Cook on medium high heat for about 4-5 minutes each side.
  4. Serve on homemade hamburger buns and top with sliced tomatoes, lettuce and caramelized onions!