Liquid Lunch

The Liquid Lunch was on the menu at  Elements, where I was juice bartender for 2 years. This is the location I became acquainted with Naturopathic Medicine, tried supplementation instead of medicine and really got dove into the natural health industry. The Liquid Lunch was my favorite shake on the menu. It’s tart, creamy, refreshing and filling. It just makes me feel I am alive! In fact, I enjoy it so much I have it for breakfast more days than not.

• ¼ cup organic carrot juice (substitute with other vegetable juice)
• ½ avocado
• 1 cup sunflower sprouts
• ½ organic apple, cored (or ½ cucumber)
• ½ lemon, squeezed
• 1 tsp spirulina or chlorella (optional)
• 1 clove garlic (optional)

Note: If you have a juicer, juice the carrots first, as fresh juice is always better.

Directions: Pour the juice into the blender.  Add rest of the ingredients into the blender. Blend until smooth. Pour over ice or drink at room temperature.  This juice is energizing, refreshing, detoxifying and satisfying.  Most importantly it’s packed with vitamins, minerals, some proteins and healthy fats.  It’s a meal of its own or on the side of a detoxifying quinoa or brown rice salad, hot or cold.

Green Genie Shake

This is my “invention” and my new favorite refreshing shake. tart, creamy and filling. YUMMMMMM.

INGREDIENTS:

• 1/2 RIPE AVOCADO
• JUICE OF 1 WHOLE LEMON
• 1/4 APPLE CIDER
• 1/4 WATER
• SMALL HANDFUL OF FRESH CILANTRO
• 1 CLOVE RAW GARLIC (PEELED)
• 1 scoop powdered wheat grass (optional)

Blend together in in the Ninja, Vitamixer, handmixer, what have you. Add ice if desired.

Homemade Detox Water

Check out some great recipes for homemade detox water with fruits, veggies and other healthy flavors to make your H2O a little less boring!

Homemade detox waters are really a dream come true. I get bored easily, and of course I want the best quality in my food and beverages, so when it comes to my morning detox routine, I like to mix it up. Prepare them the night before or on the spot, detox waters are great for glowing skin, a flat tummy, satisfying bowel movements and of course rising out of bed with that glad-to-be-alive feeling! So much healthier than anything pre-mixed.

Of course you need good ingredients. As always, for detox, organic is always best! You don’t want those pesticides causing a film. Use filtered or spring water. I use all these but just in case, I always have some tap water evaporating on the counter for 24 hours to evaporate the chlorine. Some basic benefits of detox waters:

1) Drinking water first thing in the morning is a key to longevity, flushes out the system after the 8 hours sleep where the body was working hard to heal and repair itself. Hot water is better than room temp. While it’s not recommended to detox with cold, I cant help but drink some fruit waters on a hot day.

2) Bitters cause the liver to make bile, which gets sent to the gall bladder to break down fats, cholesterol and ease bowel movements.

3) A bitter flavor early in the morning also wakes you up, even without caffeine. Coffee and green tea are both bitters, they are both liver detox, however some coffee has so much caffeine it might actually stress the liver. Plus, if you add sugar and dairy to the coffee, it is no longer bitter, is it?

4) Promoting your body’s daily eliminations of wastes is great for the complexion, the tummy, the colon as well as metabolism.

5) Add a bitter flavor to you day can send signals to your brain that reduces cravings for sugar and other sweet drinks.

So here are some other amazing detox waters to perk you up, improve regularity and flush you out.

Here are my top faves but you could combine most any detoxifying ingredients in water for a healthy detox!

1. Hot lemon water— boil water as if you are making tea. Squeeze fresh lemon into the water at the end so not to destroy the vitamin C antioxidants. If you’re lemon is organic then soak the slice in the water as you drink and eat the whole rind at the end. That’s what I do to get extra medicine from your drink. The peel is actually high in anti-allergy citrus flavonoids, essential oils and fiber.

2. Turn a plain hot lemon water into a hot spicy mama by tossing these things in at the end:
*a dash of cayenne pepper
*a black pepper clove
*a ginger slice
*a turmeric slice

Detox waters can help warm you up on cold days, and they make a great-tasting natural long tonic, too.

3. Methi water. Overnight soak 5 almonds, 1 peppercorns and 1 teaspoon of fenugreek seeds in 16 oz of water. This Ayurvedic weight loss drink great for relieving water retention, controlling blood sugar and boosting metabolism. Post partum magic.

4. Bitter water. The water you’ve had sitting out so to remove the chlorine. Have a glass with some local or Angostura bitters– the herb gentian is the most bitter herb on the planet and a wonderful cholagogue, which means it rids the body of cholesterol. Don’t save bitters for the bar. Turn them into virgin cocktails, add to seltzer and especially to dress up plain water.

5. Apple cider water. Unfiltered, cold-pressed. My Dad used to put it in our orange juice when we had sore throats. Cuts the mucous generated from the orange juice that’s for sure. These days I add a plash of it to room temperature water. Great for weight loss, low stomach acid, H Pylori and water retention.

6. Dandelion and chicory root coffee substitute. As easy as making instant coffee, this bitter bev even tastes like the real thing with its roasted flavor. Other grain coffees on the market may or may not be healthy for you, depending on the way the grains were treated and your own health status. For instance don’t take Postum if you’re sensitive to gluten. I have been known to drink mugs and mugs of Inka.

5. Sangria water. Most detox waters focus on the liver but a kidney flush is also a refreshing summer drink. This drink is so good it’s worth making a pitcher. Add 1 quart of water, 3 apple slices, 2 sprigs mint, 5 juniper seeds and 3 cucumber slices. That’s some gourmet water. Kids will love it too!

Just because you put fruit into water, doesn’t mean it’s detoxifying – so let me know what other combos you’ve come up with. I’ll test them out!

Nutty Nana Shake

INGREDIENTS

• 1 banana
• 1/4 cup peach nectar
• 1/4 cup water
• 1 T walnuts or 1 tsp almond butter
• 1 T chia seeds
• 1 T carob seed powder
• 1/2 tsp cinnamon powder
• 1 drop Young Living Nutmeg oil (only 1)

Grammie's Cukes

To say quick pickles, is an understatement because Grammie’s Cukes are the quickest pickles possible. They provide an instant and refreshing digestif to any lunch or dinner. Especially good in the summer when the cucumbers are picked right from the garden.

Ingredients:

1/2 fresh garden cucumber (or organic cucumber)

1 T Bragg’s Apple Cider Vinegar

Sea salt to taste

Pepper to taste

Options: radishes and onion can also be sliced thinly and added to the mix.

Directions:

To peel or not to peel? To satisfy my health yearnings, I prefer to leave the peel on but to satisfy my foremothers’ taste for elegance, you peel. Usually peel a couple of strips away and leave a couple, producing a nice striped effect. But either way, the key is slicing thinly.

Wash and Slice the cucumber thinly

top with vinegar, salt and pepper

Mummy Food for Constipation

Mummy Food – A wholesome constipation recipe. You should eat it because:

1. Constipation is a national problem affecting up to 90% of American adults as well as children
2. The Standard American Diet (SAD) does not contain adequate fiber.  The FDA considers 2 grams a good source of fiber and 5 grams a high source of fiber….so with these figures, you’d have to eat 20 pieces of fiber bread in order to get enough…how does that work towards preventing diabetes?  Who’s eating most of their fiber from fruits and veggies? Not SAD dieters, or many Paleo dieters.
3. You probably don’t drink enough water
4. You might not move your body enough to maintain regularity – have jumped up and down repeatedly today?
5. You’re tense, you clench, you’re rushing from one place to another, never taking the time to properly sit on the bowl and evacuate the remains from our previous day. You hold your emotions in your digestive tract.
6. You rely on stimulants to have a movement. While you may be having a daily movement, it is likely not complete.

So there’s Mummy Food– which came to Edgar Cayce “In a dream, concerning the discovery of ancient records in Egypt, a mummy came to life to help him translate these records. This mummy gave directions for the preparation of food that she required, thus the name “mummy food.”. . . For particular individuals [Cayce] stated that it was “almost a spiritual food.”  Whether you are into Edgar Cayce or not, Mummy Food is the bomb.

And so we have a traditional fiber recipe, is a nutritious fine-tasting constipation recipe.

Ingredients:

• 1 cup chopped pitted dates
• ½ cup organic yellow corn meal*****
• 1 cup chopped dried mission figs
• 1 tablespoon extra virgin coconut oil or MCT
• 2-3 cups coconut milk/organic soy milk*****- Until good consistency

*****Organic, because you don’t want an overload of GMO pesticides in your medicine

Directions:        

Combine these ingredients in a sauce pan and simmer over low heat for 15-20 minutes, stirring often and adding more mylk if needed to prevent sticking.  Serve with extra coconut milk if desired. This recipe serves 8.  A convenient way to prevent sticking and have your mummy food ready first thing in the morning is to use the crock pot method.  Can blend it to make it smooth.

Take 2 Tablespoons for adults and 1 T for children under 12.

Vegan Cheese Dip

Different than a gooey dip, this cheese-flavored dip is a variation on a hummus- using any kind of beans or lentils you like. I recommend sprouting, or at least soaking to increase digestibility prior to blending. If you sprout, you don’t have to cook them the beans fully. I like a warm dip, so I blanch them for 30 minutes or until soft, but you could skip this step.

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Nutritional Yeast is a vegan source of protein from a non-candida forming yeast calledSaccharomyces cerevisiae also known as Brewer’s Yeast. With about 9 grams of protein per Tablespoon, it’s a great way to sneak extra protein into your diet. It is also a good source of vitamin B12 due to fortification. People prone to kidney stones or who have too many oxalates may be intolerant of this superfood, but for most people it’s a great addition to a vegan or vegetarian meal or snack. It can replace parmesan cheese when sprinkles on organic popcorn or even on pasta dishes.  Check it out here in a piquante flavored cheese dip.

Ingredients:

• 1 cup cooked (sprouted) chickpeas or mungbeans 
• 3 cloves garlic, peeled
• 3 Tbs. Nutritional Yeast (I like Lewis Labs)
• 1/2 tsp dried mustard
• 1/2 tsp unfiltered apple cider vinegar
• 2/3 cup olive oil

Directions:
Add sprouted beans/peas to a pot of boiling water and reduce to simmer for 5 minutes.

1. Add sprouted beans/peas to a pot of boiling water and reduce to simmer for 30 minutes
2. Strain and add the chickpeas or mungbeans to the bowl of a food processor 
3. Place garlic cloves and apple cider vinegar with the beans
4. Process until finely chopped
5. Add nutritional yeast flakes and mustard powder process until smooth.
6. Process 2 minutes, or until no lumps remain.
7. With motor running, add oils in a slow, steady stream until mixture is emulsified into a mayonnaise-like sauce

Serve with rice, on a veggie tray, on nut crackers, crudite or with organic corn chips!

Sprouted Hummus

Soak 2 cups of dried chickpeas in a bowl of water over night, drain and rinse before using. If you have an extra day, put the chick peas in a mason jar or clear bowl. Rinse every 4-6 hours to keep peas moist. When a tail sprouts, they are ready to use and eat. Also a delicious snack!

Substitution Tips: Add fresh herbs, spices and use different nut butters (sunflower seed butter, pumpkin seed butter or almond butter) to change the flavor

INGREDIENTS: In a food processor, blend…

• 2 cups of soaked and sprouted chickpeas
• 2 cloves raw garlic, chopped
• 3 tablespoons of tahini (sesame butter)
• Juice from 1 lemon (approx. 3-4 tablespoons)
• ½ teaspoon roasted cumin seeds or powder
• Olive oil (for moisture, as desired)
• 2 tablespoons chopped, fresh parsley (optional)

For best flavor, let sit over night

Eat with raw veggies; zucchini, carrots, celery, broccoli, mushrooms, cauliflower, etc.

Snow Covered Cranberries

Snow covered cranberries – here’s a healthy recipe for a surprising yet simple holiday treat.

Put away the chocolates and bring on the cranberries! Cranberries are tart and help tonify the lungs. They have beneficial antioxidant properties for your eyes, blood and skin. (They also keep your urinary tract healthy from bacteria, but no need to inform your guests 

Ingredients:

• 12-oz. pkg. fresh cranberries
• 2 T of Pure Maple Syrup
• 2 Cups of white granulated cane sugar or organic fructose powder (not-corn-based)
• Pinch of finely ground Himalayan or unbleached sea salt

Directions:

Sort cranberries and rinse well and dry. Shake the cranberries in the maple syrup. Roll them in sugar until well-coated. Serves 10-15 guests.

Stewed Fruit

Pick In Season Fruit. Want to know what to do with all that fruit, when it’s in season? Stew it. you can mix and match or use a single type of fruit.

High in nutrients, vipe ripen, full of fiber, fruit is for kids, and the kid in you. Don’t be mislead by bad nutrition advice telling you to avoid it. Unless you are allergic/intolerant then eat fruit…just watch the portions. No more than 1/2 cup of cooked fruit at once = to 2 servings

• Fresh fruits with pectin, a prebiotic fiber, such as: Rhubarb, blueberries, raspberries, blackberries, mulberries, figs, strawberries, apples, pears, plums, kiwi, peaches, quinces, apricots, grapes, grapefruit wedges (without white pith), pineapple, berry fruits etc. Vitamin C and phytonutrients galore!
• Dried fruits such as figs, dates, prunes, apricots, sultanas. (Try to get preservative free organic dried fruits for best health).

Alter the Poaching Syrup. The goal is to reduce the amount of sugar, and depending on the type of fruit, this is easily done. You can always substitute a more natural sugar instead of the toxic white stuff.  A syrup usually has a 2 to 1 ratio of water to sugar, but we are trying to cut out sugar alltogether so 2 cups of water, to 1 cup of raisins, dates or 1/2 cup cane, agave, honey, coconut or maple syrup.  You can also add 1 cup of Xylitol or 1 tsp of liquid Stevia or 20 packets. Some tart fruits will benefit with a little extra sugar, some sweet fruits can use less.

Make it your own. Keep the flavorings simple or make up some great combination, some may be too complicated for your fruits.

• straightforward- Fruit peel such as Lemon, orange or lime.
• gourmet- Spices such as vanilla, cloves, nutmeg, cinnamon.
• getting gastro- cayenne, cocoa, smoked paprika, ginger slice, turmeric, jalapeno, basil and other fresh herbs, edible essentials oils
• nutrition 404- edible essential oils, fresh herbs, vinegar

Peel and Chop. Stewed fruits for breakfast with yoghurt/porridge, as a base for chia seed pudding, or as a replacement for jam ezekiel toast, they can be chunky or even whole. Also wonderful on meats, as Kombucha flavoring, with pickles

• Try to keep pieces the same size so they cook evenly.
• Some fruits take longer than others so the trick is to cut those larger or add them later.
• Experimentation desired

Simmer for 10-15 minutes or until cooked. Test with a fork to ensure the fruits are tender.

Eat right away or let the flavors meld.

Featured image: stewed nectarines with coconut yogurt

Image- stewed rhubarb as base for chia seed pudding – blueberries, organic soy milk on top

The Life Changing Bread

The Life-Changing Bread absolutely lives up to its promise. It’s flourless afterall! Plus it has psyllium in it. This is what you get when your appetite crosses a recipe you wish you had invented. Life Changing. This is the one. Not to mention that the bread itself will have you rethinking the very concept and healthiness of bread. Normally bread is made from flour, but this need not be the case. I love how this flourless recipe uses psyllium seed husks and chia to hold it together. Even if you have nut sensitivities, you can substute extra sunflower seeds or add pumpkin seeds instead of the nuts. It also has a vegan option. Heaven sent!

The Life-Changing Bread (Flourless)

makes 1 life-changing loaf

Ingredients:
1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
½ cup / 65g hazelnuts or almonds
1 ½ cups / 145g rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
3 Tbsp. melted coconut oil or ghee
1 ½ cups / 350ml water

Directions for making the Life-Changing Bread (Flourless):
1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 350°F / 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

I grabbed this recipe from http://www.mynewroots.org/site/2013/02/the-life-changing-loaf-of-bread/

Flourless Flax Seed Bread

Flourless Flax Seed Bread is a great substitute for those wanting to get a healthier-than-bread, bread-fix. This recipe is a little easier to work with than just flax and water recipes, because the eggs and oil give some bounce. Plus, you still get many benefits of flax including vitamins, minerals, proteins, fiber and phytoestrogen lignans. You don’t get the Omega 3 once it’s cooked but you you can always add some pasture-raised cultured butter or pumpkin seed butter once it’s out of the oven! So delicious! Minutes to Prepare: 10 Minutes to Cook: 30 Number of Servings: 15

Ingredients

• 2 cups organic Flax Seed meal or ground flax seed
• 1 Tablespoon aluminum-free baking powder
• 1 Teaspoon salt
• 1-2 Tablespoon of coconut sugar or raw honey
• 5 pastured eggs beaten (can use 
• 1/2 cup water
• 1/3 cup unsweetened apple sauce (Can use same amount of coconut oil or ghee instead)

Check out the awesome egg swaps from http://www.sheknows.com/food-and-recipes/articles/955371/baking-without-eggs - below

Flavor Suggestions:

• Make it savory with 1/2 teaspoon of cumin or dill seeds (lightly toast stove top or in toaster oven)
• Add a big pinch of cinnamon, ginger and drop of vanilla to it for a little sweeter palate. With the apple sauce instead of the oil, it’s a detox-friendly coffee cake.

Directions • Preheat oven 350F, choose a pan 8×5 for a loaf bread • Mix all dry ingredients • Mix all the wet ingredients, make sure no white egg is showing • Mix the wet and dry and let it set 2 or 3 minutes • Pour batter onto pan • Bake for 30 minutes or until knife show no much batter in it • Cool and cut loaf in 15 slices Serving Size: 1 slice Nutrition Facts • Servings Per Recipe: 15 • Amount Per Serving • Calories: 130.3 • Total Fat: 11.3 g • Cholesterol: 61.7 mg • Sodium: 276.1 mg • Total Carbs: 4.9 g • Dietary Fiber: 4.3 g • Protein: 5.3 g

Gomasio

Gomasio is a healthy condiment to ramp up your metabolism. Adding such a tasty dry condiment, made from unhulledsesame seeds and sea salt adds flavor and nourishment to any meal. It is often used in Japanese cuisine and Macrobiotic cooking. It is also sometimes sprinkled over plain rice, sekihan and onigiri.

There are many ways to modify the traditional base of this recipe, such as adding other ground seeds, spices, dulse, other seaweeds and fresh herbs. It fits the detox program, brown rice detox as you can add it to boiled veggies, the macrobowl, congee or even to liven up warm salad or bean dish. These healthy salts and seaweeds are great for thyroid and endocrine function, adding the right minerals and protein to support stress, metabolism, energy and your overall nutrition. Ramp up your nutrition with Gomasio.

INGREDIENTS

YIELD 2 cups

• 2 cups unhulled brown sesame seeds (can use black sesame seeds)
• 3 tablespoons Celtic sea salt (the traditional ratio is 15 parts sesame seeds to 1 part sea salt, but you could use 12 to 1)
• Modification 1: Split the ratio between sea salt and dulse flakes)
• Modification 2: add a teaspoon of cinnamon for a “sweet” option
• Modification 3: throw in some other seeds to change it up – 1/4 cup of spicy black seeds, savory cumin seeds or nutritious pumpkin seeds
• Definitely be creative – as long as all the ingredients you use are dry, this will keep up to 6 months.

You can see in the image I’ve added Maldon sea salt flakes, dulse flakes and sesame sees to the iron pan.

DIRECTIONS

1. In a heavy skillet (cast iron is best, especially if you are vegetarian and need iron), toast salt until it turns a grey color. Set aside.
2. Toast the 2 cups sesame seeds, stirring constantly, until they start popping and turn a nice brown color. Watch them closely, or they will burn!
3. The traditional way to grind them is with a mortar and pestle, just until the seeds crack open and release their oils.
4. The texture should be light and sandy.
5. They should ultimately be 95% crushed…but honestly sometimes I don’t even grind it at all.
6. You can also them in the Ninja, Coffee Grinder or regular blender and pulse them a few times till blended thoroughly.
7. Store Gomasio in a tightly closed glass jar, keep in a cool dry place!  The refrigerator isn’t necessary. Lasts 6 months.
8. This is delicious over brown rice, salad, baked potatoes, salmon, veggies, almost anything!

Nutrition Facts

Amount Per Serving

Calories 160Calories from Fat 120

% Daily Value *

Total Fat 13g20%

Saturated Fat 2g10%

Trans Fat

Cholesterol0%

Sodium 890mg37%

Potassium 130mg4%

Total Carbohydrate 6g2%

Dietary Fiber 3g12%

Sugars 0g

Protein 5g

Vitamin A0%

Vitamin C0%

Calcium25%

Iron25%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Mini Zucchini Millet Muffins

Check out a delicious healthy recipe for mini zucchini millet muffins. Here’s how to make it – enjoy!

This recipe makes 16-20 mini muffins. As always, this recipe contains an overnight soak for better nutrition and texture!

The night before, mix up the following ingredients:

• 2 cups of millet flour (preferably freshly ground )
• 1 tablespoon chia seeds
• 3/4 cup of warm water
• 1 tablespoon raw apple cider vinegar (you can substitute well fermented
• kombucha, water kefir, whey, coconut kefir)
• Leave covered in a warm place for 12-24 hours. Preheat the oven to 425F and
• line a mini muffin pan with baking cups. Then add the following to the bowl.
• 2 eggs, lightly beaten
• 1 heaping cup of grated zucchini
• 1 teaspoon salt
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/3 cup of coconut oil, melted gently
• 1/4-1/2 teaspoon nutmeg (freshly grated is nice)

Directions:

Whisk to combine and then fill muffin pans 3/4 full. Cook for ten minutes, or until a toothpick comes out clean when poked in the middle of the muffin. Remove from oven and serve right away with slivers of soft butter. Leftovers will last a few days in an airtight container.