A few weeks ago, in our office, we had Healthy Snack Week. We provided samples of a different healthy snack each day. We also provided recipes for fruit porridge, hummus, super antioxidant trail mix and gluten, dairy, soy and egg-free cranberry apple spice muffins. Snacks are an important part of our day. They provide for mini-meals that help to provide energy, fiber, nutrients and help to stabalize your blood sugar. They can also help to prevent from over eating at your main meals. The key in having good snacks on hand is to prepare them before you are so hungry that you will eat anything, be it good for you or not. You will find listed below some suggestions and recipes. I hope that you find these helpful!
*Dried fruit mixed with nuts
*Hard boiled eggs
*Romaine lettuce with turkey and avacado
*Hummus and carrots
*Brown rice cakes with almond butter and topped with bananas or strawberries
*Ants on a log-sliced celery with almond butter and a few raisins
*Cranberry Apple Spice Muffins
*Fruit Porridge
*Fresh Fruit
*Cut up vegetables with guacomole
Cranberry Apple Spice Muffins (from Whole Life Nutrition Cookbook, Segersten and Malterre, p.135)
Makes 1 to 1 1/2 Dozen Muffins
2 1/2 cups brown rice flour
1/2 cup tapioca flour
1/2 cup whole cane sugar
2 tsp. baking powder
1 1/2 tsp. xanthan gum
1 tsp. baking soda
1/2 tsp. sea salt
2 tsp. cinnamon
1/2 tsp. ginger powder
1/4 tsp. ground cloves
2 1/4 cups applesauce
1/4 cup melted organic virgin coconut oil
1 tsp vanilla
1 small tart apple, grated or finely diced
1/2 to 1 cup fresh or frozen cranberries
1 cup chopped pecans, optional
1. Preheat oven to 375 degrees F. LIghtly oil muffin tins or line with paper muffin cups.
2. In a large bowl combine the brown rice flour, tapioca flour, sugar, xantham gum, baking soda, baking powder, sea salt, and spices. Mix well.
3. Place applesauce into a separate bowl and add the melted coconut oil and vanilla; whisk together. Pour the wet ingredients into the dry and gently mix together being careful not to over mix.
4. Gently fold in the diced apples, fresh or frozen cranberries, and optional chopped pecans.
5. Spoon batter into oiled muffin tins. Bake at 375 degrees F for about 25-30 minutes. Losen sides with a knife and gently take our of tins and place onto a wire rack to cool.
Fruit Porridge (from Raw Food Cookbook, Palmcrantz and Lilja, pg.36 and 37)
I love making fruit porridge when I have a banana, pear, apple or kiwi that may be on their last day before it spoils. This is a great way to use up the fruit that would otherwise be thrown out or composted.
Fruit Porridge with Celery
1-2 celery stalks, chopped into large pieces
1 kiwi, chopped into large pieces
1 small apple, chopped into large pieces
1 pear, chopped into large pieces
1 tsp cinnamon
1 TBSP flaxseed, ground
1. Blend celery and fruit into a blender, adding a little at a time.
2. Sprinkle cinnamon and flaxseed over the porridge.
Sweet Breakfast Porridge
1 banana, chopped into large pieces
1 apple, chopped into large pieces
1 pear, chopped into large pieces
1 tsp cinnamon
1 TBSP flaxseed, ground
1. First put the pear into the blender; then add the banana and then the apple. Blending the fruit in this order prevents the mixture from getting too sticky.
2. Sprinkle the cinnamon and flaxseed over the mixture.
Garlic Hummus (Healthy Recipes for your Nutritional Type by Dr Mercola and Dr Pearsall pg.256)
4-6 servings
2 cups garbanzo beans
1/4 cup tahini
Juice of 3 lemons
2 garlic cloves
Salt, to taste
2 celery stalks, sliced
1. In a food processor or blender combine all ingredients and blend until smooth. Serve with celery slices, carrots or pita bread.
Super Antioxidant Trail Mix (The Whole Life Nutrition Cookbook, Segersten and Malterre, pg. 352)
Makes about 3 cups
1 cup raw almonds
1 cup dried apricots
one 2-ounce organic dark chocolate bar, cut into chunks
1/2 cup dried blueberries
1. Place all ingredients into a large glass jar and gently shake to combine ingredients.
2. Store in a cool dry place.
Have some fun and creativity in what you choose for snacks this week!
Sunday, March 25, 2012
Tuesday, March 20, 2012
5 Tips to a Healthier Diet For You and Your Family
Micheal Pollan's Book "Food Rules"
What should I eat? #19 "If it comes from a plant, eat it; if it was made in a plant don't."
I put this statement from Michael Pollen's book, "Food Rules" on my educational board this week. Many patients laughed at the simplicity and yet impactful meaning of this sentence. For others, it was a new thought about what they needed to change in their diets. I have a range of patients in my office from those that eat only organic to those who have a hard time increasing vegetables into their diet. This statement brings up the simple fact that boxed foods are filled with preservatives and loss of nutrition. You will find 5 things listed below to think about when you are choosing your food. You are what you eat, so choose wisely.
1. I once heard Dr Claudia Anrig say, "Eat our of your fridge and die out of your pantry." You should be eating primarily things that are perishable. This means that they are nutrient dense. Your body recognizes these foods for protein, vitamins and minerals.
2. Eat a variety and colorful plate of vegetables. I try to have at least 2 different vegetable options with every meal. At my house we also try to eat seasonally and local if possible. I eat 6-8 servings of vegetables per day. Vegetables gives your body nutrients, fight diseases, and helps your body with elimination. I try to eat fresh at all costs but if it isn't available I will eat frozen fruits and vegetables. I do not eat canned vegetables. I will say that a canned vegetable is better for you than not having any vegetables.
3. Avoid Sugar Sugar lowers your immunity, robs your bones of minerals, feeds candida, makes your blood acidic, contributes to diabetes and decreases your energy. When avoiding sugar realize that sugar is used in over 40 forms in processed foods. This includes; sucrose, barley malt, beet sugar, brown rice syrup, cane juice, high fructose corn syrup, dextrin, glucose, sucrose,etc.
4. Cook with healthy oils I use butter to melt on my steamed vegetables. I use olive oil as a dressing in my salads. I cook with olive oil at lower to medium temperatures on the stove. Olive oil will go rancid at higher temperatures. I also use coconut oil for medium to higher temperature with frying. I use coconut oil or butter with baking. Healthy fats are important for healthy bones, increases immune system and also gives cells the necessary stiffness and integrity.
5. If your great-great grandmother wouldn't recognize the food you are considering, don't buy it! The foods that your great-great grandmother wouldn't recognize are typically proccessed, contain chemical additives and food dyes. Another statement that would give you a similiar result is if you shop along the perimeter of the grocery stores. This is where you will find fresh produce, meats and other live foods. In the inside of the store is where the processed foods are stored.
These are just a few basic things to think about when buying your groceries for you and your family. There are many other things to think about when eating health while these tips will get you started in the right direction to healthy nutrition for your family!
Here's to healthing eating! Cheers!
What should I eat? #19 "If it comes from a plant, eat it; if it was made in a plant don't."
I put this statement from Michael Pollen's book, "Food Rules" on my educational board this week. Many patients laughed at the simplicity and yet impactful meaning of this sentence. For others, it was a new thought about what they needed to change in their diets. I have a range of patients in my office from those that eat only organic to those who have a hard time increasing vegetables into their diet. This statement brings up the simple fact that boxed foods are filled with preservatives and loss of nutrition. You will find 5 things listed below to think about when you are choosing your food. You are what you eat, so choose wisely.
1. I once heard Dr Claudia Anrig say, "Eat our of your fridge and die out of your pantry." You should be eating primarily things that are perishable. This means that they are nutrient dense. Your body recognizes these foods for protein, vitamins and minerals.
2. Eat a variety and colorful plate of vegetables. I try to have at least 2 different vegetable options with every meal. At my house we also try to eat seasonally and local if possible. I eat 6-8 servings of vegetables per day. Vegetables gives your body nutrients, fight diseases, and helps your body with elimination. I try to eat fresh at all costs but if it isn't available I will eat frozen fruits and vegetables. I do not eat canned vegetables. I will say that a canned vegetable is better for you than not having any vegetables.
3. Avoid Sugar Sugar lowers your immunity, robs your bones of minerals, feeds candida, makes your blood acidic, contributes to diabetes and decreases your energy. When avoiding sugar realize that sugar is used in over 40 forms in processed foods. This includes; sucrose, barley malt, beet sugar, brown rice syrup, cane juice, high fructose corn syrup, dextrin, glucose, sucrose,etc.
4. Cook with healthy oils I use butter to melt on my steamed vegetables. I use olive oil as a dressing in my salads. I cook with olive oil at lower to medium temperatures on the stove. Olive oil will go rancid at higher temperatures. I also use coconut oil for medium to higher temperature with frying. I use coconut oil or butter with baking. Healthy fats are important for healthy bones, increases immune system and also gives cells the necessary stiffness and integrity.
5. If your great-great grandmother wouldn't recognize the food you are considering, don't buy it! The foods that your great-great grandmother wouldn't recognize are typically proccessed, contain chemical additives and food dyes. Another statement that would give you a similiar result is if you shop along the perimeter of the grocery stores. This is where you will find fresh produce, meats and other live foods. In the inside of the store is where the processed foods are stored.
These are just a few basic things to think about when buying your groceries for you and your family. There are many other things to think about when eating health while these tips will get you started in the right direction to healthy nutrition for your family!
Here's to healthing eating! Cheers!
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