Pepita and Cashew Granola

Posted on January 15

Ingredients:
1/4 cup honey
1/4 cup oil (olive, avocado or any nut oil)
1 cup old fashioned (gluten free) oats
1/4 cup pepitas
1/4 c cashews
1/2 teaspoon cinnamon
pinch of salt
1/4 c dried cranberries

Directions:
Combine honey, oil, cinnamon and salt in bowl and whisk to combine. In separate bowl, combine oats, pepitas, cashews and dried cranberries. Pour honey mixture over oat mixture and coat evenly. Spread granola on parchment lined baking sheet and bake for 10 minutes (325 degrees), stirring after 5 minutes to prevent burning. Let cool and crumble. Granola can be stored in airtight container in the refrigerator.

img 4799

Eye Health...

Posted on January 14

...hard work...

Posted on January 08

High Protein Breakfast Muffins (Gluten, Nut and Dairy Free)

Posted on January 04

Ingredients

7 large egg whites
3 large whole eggs
1 mashed banana
1/3 cup oat bran
1/4 cup chia seeds
1 teaspoon pure vanilla extract
1 teaspoon ground cinnamon
2 tablespoons ground flaxseed
1/2 cup berries (optional)

Instructions

Preheat oven to 375°F.
In a medium-sized mixing bowl, combine all ingredients, except for the berries, and mix until uniform consistency forms. Fold in the berries, if desired.
Pour into silicone muffin tins and bake at 375°F for 15-20 minutes, or until a toothpick inserted comes out clean.
Let cool and enjoy! Store in an airtight container in the refrigerator. To reheat before eating (if desired), microwave for ~30 seconds.

Note: For a sweeter muffin, you can add a few packets of Stevia. Nutrition Facts (per 3 muffin serving): 235 calories, 9.5g fat, 150 mg sodium, 23g carbohydrates, 8g fiber, 15.5g protein

Protein-Packed-Breakfast-Muffins-C-it-Nutritionally-4-712x1024

Vegan Creamy Pumpkin Soup

Posted on December 18

Ingredients

1 tablespoon extra virgin olive oil
½ cup finely diced carrots
½ cup finely diced onion
1 cup finely diced yukon gold potato
1.5 cups pumpkin puree
3 cups vegetable stock
½ cup dry white wine
1 tablespoon white wine vinegar
1 teaspoon kosher salt
½ teaspoon black pepper
balsamic glaze for garnish
extra virgin olive oil for garnish
finely chopped chives for garnish

Instructions

1. In a medium dutch oven, add olive oil over medium heat
2. Add carrots, onions, and potatoes and stir
3. Cover and let cook for 10 minutes or until soft
4. Add pumpkin, stock, wine, vinegar, salt and pepper
5. Using an immersion blender, blend until smooth (this can also be transferred to a blender)
6. Bring to a simmer and simmer for 15 minutes, uncovered
7. Divide into 4 portions and garnish each bowl with a drizzle of balsamic glaze, olive oil, and chives

DSC 0801-2

 

 

 

.

Holiday Stress...

Posted on December 14

Don’t let stress steamroll your holidays or sabotage your health at any time! Here’s some stress-busting tips…..

Ensure a good night’s sleep – Reduce exposure to blue light and engage in relaxing bedtime routine to help reduce cortisol levels.

Control cravings by minimize the stress draining effect on important neurotransmitters, like serotonin. PS: low serotonin is related to low melatonin, which affects sleep quality.

Employ mindful practices such as yoga and meditation to mitigate anxiety-promoting neurochemicals.

Don’t isolate – seek support and enjoy the company of positive-minded family and friends.

Warm Spinach Salad

Posted on December 13
Ingredients
 
Dressing
  • 1/4 cup mayonnaise
  • 3 tablespoons olive oil
  • 3 tablespoons red wine vinegar
  • 2 tablespoons sugar
  • 2 teaspoons dijon mustard
  • 3 tablespoons grated Parmesan cheese
  • salt and fresh ground pepper to taste
Salad
  • 3 strips organic, nitrate free bacon
  • 1 tablespoon olive oil
  • 1/2 medium sweet onion sliced into thin strips
  • 6 crimini mushrooms sliced
  • 3 ounces Halloumi cheese
  • 5 cups baby spinach
  • 2 hard boiled eggs peeled, sliced in half or chopped
Instructions
 
  1. To make the dressing, combine all of the ingredients in a jar. Cover and shake well. Set aside.

  2. Cook the bacon in the microwave for about 3-4 minutes or until crisp. Set aside to cool. Crumble the bacon when it is cool enough to handle.

  3. Heat the oil in a nonstick frying pan over medium-high heat. Add the onions and let them cook until wilted.

  4. Add the mushrooms to the pan with the onions. Reduce the heat to medium, and let the vegetables cook until the onions are golden brown and caramelized. Stir the vegetables occasionally.

  5. When the onions and mushrooms are cooked, move them to the sides of the pan, and add the cheese in the middle. Turn the heat up a bit and let the cheese cook for about 3 minutes on each side. It should be just lightly golden brown and starting to melt.

  6. While the cheese is grilling, add the spinach to a large mixing bowl and toss it with as much of the dressing as needed. You may have dressing leftover. 

  7. Remove the pan from the stove, and add the dressed spinach. Toss everything in the pan, or if preferred, add everything back to the mixing bowl and toss to combine with the dressing.

  8. Garnish the warm salad with the crumbled bacon and sliced/chopped eggs.

    loaded-warm

To pasta or not to pasta....

Posted on December 12

No doubt most of us crave pasta. There are plenty of healthier versions today that contain more protein and fiber.

1. Lentil Pasta: 20 grams of protein and 11 grams of fiber
2. Quinoa Pasta: 20 grams of protein and 6 grams of fiber
3. Chick Pea Pasta: 25 grams of protein and 13 grams of fiber

If you looking to slash over all calories after the holidays, than focus on Miracle Noodles or spaghetti squash.

How to Make Crock-Pot Rotisserie Chicken

Posted on December 04

Ingredients:

4 pounds organic free range broiler chicken
2 tablespoons paprika
1 tablespoon onion powder
2 tablespoons garlic powder
2 tablespoons olive oil
1 1/2 teaspoon fine sea salt
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
2 large onions cut in half

Directions:

-Pat chicken completely dry with paper towels, and then truss with or without string, as it will prevent the chicken from falling apart in the crockpot.

-Combine the remaining ingredients together in a small bowl until it forms a paste.

-Rub the paste all over the chicken, including the inside.

-Place the onion halves in the bottom of the crockpot to create a rack for the chicken to sit on.

-Place the chicken in the crockpot, breast side up.

-Cover and cook on low for eight to nine hours.

-Carefully remove from the slow cooker and place on a baking sheet. Cook for five to seven minutes in a 450-degree F oven to crisp the skin, but watch the chicken carefully to prevent burning.

rotisserie-chicken

21 Ways to Fall Asleep Naturally

Posted on November 29
 
1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends
 
2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask
 
3. Avoid taking naps during the day or too close to bedtime
 
4. Exercise regularly
 
5. Minimize cellphone use and use of other blue light-emitting devices
 
6. Read a book to relax before bed
 
7. Avoid caffeine and other stimulants at least four hours before bed
 
8. Meditate or practice mindfulness on a daily basis
 
9. “Count sheep” by slowly counting downward from 100 to zero
 
10. Avoid eating at least three hours before bedtime
 
11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.
 
12. Use aromatherapy; lavender is relaxing and may help induce sleep
 
13. Find your most comfortable sleeping position. While most prefer side sleeping, try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head.
 
14. Listen to relaxing music before bed
 
15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later
 
16. Take a hot shower or bath before bed
 
17. Avoid e-books, as the blue light from the screen will impede melatonin release
 
18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. This is often a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality
 
19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals
 
20. Minimize noise; use ear plugs if environmental noise is unavoidable
 
21. Avoid alcohol

Request Appointment

Fill out form below or call 480-540-7865