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Tony’s Perfect Protein Smoothie

Tony’s Perfect Protein Smoothie

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In honor of my husbands birthday, I wanted to share one of the recipes he makes for me most mornings.  In addition to being a fast and delicious breakfast, smoothies can pack a powerful nutrient punch. I like to add chia seeds for their great source of omega 3 and 6 fatty acids, fiber, and protein.  If  you have a child or adult in the family that needs to gain weight, substitute canned coconut milk  for the rice milk.  Also, add avocado and more nut or seed butter to increase healthy fat to the shake.  Add other greens such as kale, Swiss chard and beet greens for a good source of iron, calcium, magnesium and Vitamin K.  If you have a high powered blender, put fresh greens directly into the blender after rinsing.  If you do not, just rinse the greens, dry them on a towel, chop them into 1 inch stripes and freeze.  Freezing the greens will cause the cells to expand and burst open, allowing for the greens to blend into a fine powder and also allows you to access the nutrients within the greens much easier.  I also like to add nutritional yeast or Brewer’s yeast buds for a great source of B vitamins and minerals.  Nutritional yeast is an excellent source of Vitamin B12 for those individuals who do not eat meat.

Enjoy!

Serving size: approximately 3 cups

1 1/2 cups unsweetened rice milk
1/2 cup frozen blueberries or mixed berries
1/2 bananna
1 cup packed fresh spinach
1 tablespoon chia seeds
1 tablespoon nut or seed butter of your choice
1 teaspoon nutritional yeast or brewers yeast buds if on hand

Blend all ingredients until smooth and serve.

 

 

Nutty Granola

Nutty Granola

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I made this in 20 minutes this morning.  I quadrupled the batch and put a gallon jar away for the mornings I am on the go.  Granola is so forgiving and you can tailor it in so many ways.  I just received pecans from my Tante (aunt in German and Swiss) Meg in addition to the almonds, pumpkin and sunflower seeds I had on hand.  You do not have to have all these nuts or seeds.  Just substitute what you have to make up the difference.  Use olive oil instead of coconut if you do not have the latter on hand.  The nuts and seeds are a good fat and protein source that will keep you full longer than oatmeal alone.  Reduce the maple syrup if you need to keep glucose balanced.  Add fresh fruit rather than dried fruit to further lower the glycemic effect on blood sugars.
Enjoy!
Serving size: 6 cups
3 cups rolled oats
1 cup millet
1/2 cup chopped pecans
1/2 cup chopped almonds
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1 tablespoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon ground ginger
1/2 teaspoon sea salt
1/2 cup melted coconut oil
1/2 cup maple syrup or honey
2 teaspoons pure vanilla extract
Modifiers
Raisins
Candied ginger
Dried currents
Dried cranberries
Dried cherries
Dried blueberries
Dried apricots
Shredded unsweetened coconut
Sesame seeds
  1. Preheat oven to 300 degrees Fahrenheit.  In a large mixing bowl combine all dry ingredients and mix until evenly blended.
  2.  In a medium bowl combine all wet ingredients and whisk until evenly blended.
  3.  Pour wet ingredients over dry ingredients and toss until evenly blended.
  4.  Pour the granola mixture onto a large baking sheet with sides and spread evenly.  Place in preheated oven for approximately 45 minutes.  Toss the granola every 15 minutes to bake evenly. Remove from oven and let cool.
  5. Toss in any modifiers before storing in a cool dark place. I would recommend approximately 1 1/2 cups total of all modifiers.
Purple Cabbage and Tart Apple Slaw with Creamy Ginger Dressing

Purple Cabbage and Tart Apple Slaw with Creamy Ginger Dressing

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This is a simple and colorful dish to add to your table.  Whether you are serving just your household or a large crowd, this is easily prepared in minutes and is beautiful with the vibrant purple cabbage and green from the apple.  Cabbage is part of the brassica family, which is well known for its anti-cancer properties.  Also, the amino acid L-glutamine is richly found in cabbage.  L-glutamine is prescribed regularly in my clinic in diet and supplement form due to its healing properties in the intestinal tract.                           

Serves: 6-8

Slaw                                                                                                                                       

1 medium purple cabbage, cut into quarters, remove stem and shave into thin slice
2 medium apples, Granny Smith or the apple of your choice, cored and cut into thin slices

Dressing                                                                                                                                                          

¼ cup extra virgin olive oil
3 tablespoons organic cider vinegar
1 tablespoon fresh ginger, peel removed and grated
1 tablespoon Dijon mustard
2 teaspoons honey
¼ teaspoon sea salt
½ teaspoon fresh ground pepper

  1. Place the cabbage and apple in a large salad bowl and set aside.
  2. In a small mixing bowl combine all dressing ingredients and whisk until evenly emulsified.  Pour desired amount of dressing over the cabbage and apple mixture and toss until evenly coated 10 minutes before serving.

                                                                                                           

 

 

 

 

 

 

 

 

 

Immune Boost Soup

Immune Boost Soup

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Today was a perfect day for a warming immune boost soup.  My family raked up the last of the cherry leaves from our yard and my husband needed a warming and enriching soup to help him fight his common cold.  I decided to use lots of garlic, onions and leaks for their antiviral and antibacterial properties.  I chose ginger root to improve circulation and to sooth and drain mucus membranes, particularly  helpful for common cold symptoms.  Shiitake mushrooms added an extra immune boost as they contain compounds that inhibit viruses from multiplying and have anti-cancer properties.   I topped off the soup with lots of bok choy to add some crunch and lots of vitamins and minerals for healthy bones and muscles.  Organic chicken broth was my base for its richness in flavor, though you can easily add vegetable or mushroom broth.  Add fresh crushed garlic to your soup just before serving if you need more of an immune boost.  Fresh garlic is more antiviral and antibacterial and will ward off anyone from getting too close to you if you are sick, thereby preventing others from getting sick!  Chalk it up to you just looking out for the common good.  Serves well with baked fish or tofu and a fresh salad.  Feel free to modify the recipe by adding tofu or a poached egg  for extra protein, which is also important for a healthy immune system.

Enjoy!

Serves: 4-6

2 tablespoons extra virgin olive oil
1/4 teaspoon toasted sesame oil
5 large cloves garlic, diced
2 leaks, rinse, remove the fibrous tops and root and thinly slice
1 medium onion, chopped
2 tablespoons ginger root, peeled and diced
1 cup fresh Shiitake mushrooms, thinly sliced
4 cups bok choy, chopped
8 cups chicken, vegetable or mushroom broth
fresh ground pepper and sea salt, if needed, to taste

  1. In a large soup pot over medium heat, saute the onion, leek, garlic and ginger in the olive oil.  Saute until the onion is translucent, approximately 3-5 minutes.  Add the sesame oil, pepper, and Shiitake mushrooms and saute for an additional 2 minutes.
  2. Add the broth to the soup pot.  Bring the soup to a boil, then reduce to simmer.  Simmer for 15-20 minutes, allowing for the ginger to release its medicinal properties and flavors to infuse the broth.  Remove from heat and toss in the bok choy just before serving.

 

 

Luca’s Morning Glory Muffins

Luca’s Morning Glory Muffins

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My son Luca loves to eat these in the morning or for a quick snack.  With so many healthy ingredients you are sure to enjoy delicious and cozy flavors.  I usually double the batch with recipes that have a lot of ingredients and that freeze well when baked.  I will freeze whatever is left over for a quick breakfast or snack.   I used almond meal, coconut flour and gluten free flour mix to increase the healthy fat and protein content.  I also used coconut crystals to eliminate sugar from the recipe, which helps to lower the glycemic effect on blood sugar.  Enjoy!

P.S. I know this recipe has a lot of ingredients!

1 cup almond meal
½ cup coconut flour
½ cup gluten free flour mix
2/3 cup coconut crystals
1 tablespoon baking powder
1 teaspoon baking soda
¾ teaspoon xanthan gum
2 teaspoons cinnamon
½ teaspoon nutmeg
¼ teaspoon sea salt
1 ½ cups shredded carrot
1 cup chopped spinach
½ cup unsweetened shredded coconut
½ cup pumpkin seeds or chopped walnuts
½ cup raisins
½ cup milk alternative such as almond, rice, hemp or oat if gluten free certified
½ cup canola oil or coconut oil
½ cup apple sauce
2 egg replacers
1 teaspoon pure vanilla extract

  1. In a large mixing bowl, combine the almond meal, flours, coconut crystals, baking powder and soda, xanthan gum, sea salt, cinnamon and nutmeg.  Blend all ingredients until evenly combined.
  2. In a medium bowl combine the remaining wet ingredients and blend until evenly combined.
  3. Make a well in the middle of the dry mixture and pour in the wet mixture.  With a rubber scrapper, fold the dry mixture into the wet until evenly combined.  Try not to over mix as the xanthan gum can become too gummy and will lead to a spongy muffin.
  4. Fill muffin pans to the top.  Bake for 20-25 minutes or until light golden.  You can also test if the muffins are done by poking the center of the muffin with a toothpick.  If raw dough is on the toothpick the muffin needs to be baked longer.

 

Harvest Root Soup

Harvest Root Soup

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I love when the season changes and I feel the first crisp day of fall.  As if some innate switch is turned on inside me and I want to harvest.  I love this recipe because you can be creative.  It is warming and rich in root flavors.  Use the roots that you have in your fridge or from your local farmers market.  Add different herbs to your taste such as basil, rosemary, sage or summer savory.  If you have roasted chicken on hand, shred it and throw it in when you add your broth.  If you need an extra immune boost, dice fresh garlic directly into your bowl.  Garlic is naturally antibacterial and antiviral and more so in the raw form.  Roots are rich in vitamins and minerals,  which are important for a healthy immune system needed during the cold and flu season.  Leave the peel on the yam, sweet potato, parsnip and carrots if they are organic for extra fiber.

Enjoy!

Serves: 8

3 medium parsnips, peeled and chopped into ½ inch pieces
3 medium carrots, peeled and chopped into ½ inch pieces
1 large yam, chopped into 1 inch pieces
1 sweet potato, chopped into 1 inch pieces
2 cups celeriac or celery chopped into ¼ inch pieces
1 large yellow onion, chopped
5 large cloves of garlic, diced
¼ cup fresh Italian parsley, minced
1 teaspoon fresh or 1/2 teaspoon dry thyme
1 teaspoon fresh or 1/2 teaspoon dry marjoram
3 tablespoons extra virgin olive oil
8 cups organic vegetable or chicken broth or water
sea salt to taste
fresh ground pepper to taste

garnish with fresh chopped kale, beet, collard or Swiss chard greens

  1. Pour olive oil into a large soup pot over medium heat.  Add the onions and garlic and sauté until the onions are translucent, approximately 5 minutes.
  2. Add the parsnips, carrots, yam, sweet potato, celery and herbs to the pot and sauté for 10 minutes.
  3. Add the broth, sea salt and pepper to the pot.  Stir until all ingredients are well blended then cover the pot, lower the heat and let simmer for 20-30 minutes or until the carrots are tender.
  4. Ladle soup into bowls and garnish with fresh chopped greens just before serving.