- Cereal, Fiber One – General Mills (1/2 cup)
- Macadamia nuts, dry roasted with salt – chopped (1/3 oz.)
- Pecans – chopped (1/3 oz.)
- Coconut – dried, shredded – unsweetened (2 Tbsp)
- Almond Breeze, unsweetened – Blue Diamond (8 oz.)
- Heavy Cream (1 oz.)
- MCT Oil (1 Tbsp)
Chop nuts, then weigh.
In a small bowl, mix together chopped nuts, coconut and Fiber One.
Stir Almond Breeze beverage and MCT Oil into cream. Pour some or all over cereal. Drink remaining cream.
4 cups Almond Flour
1 tsp Baking Soda
1 tsp Vanilla Essence
1 cup Honey
1⁄2 cup Macadamia – chopped roughly
1 cup Dates – chopped roughly
1 cup Shredded Coconut
½ tsp Salt
– Preheat the oven to 300°F. Line a baking tray with baking paper.
– Combine the almond flour with the baking soda.
– In another bowl, whisk the egg with the vanilla essence and honey.
– Combine with the almond flour and add the macadamias, dates, and coconut.
– With moist hands shape the dough into ping-pong sized balls and flatten when placing onto the lined baking tray, leaving enough room for expansion.
– Bake for about 15 – 20 minutes until the cookies have turned a golden brown color. Ideally turn off the oven after 15 minutes and turn the cookies over and leave until the oven has cooled down. This will make them extra crunchy. Cool and store in an airtight jar.
Makes 30 cookies
Taken from Healing Foods Cookbook
Look at this great new research further supporting the use of sulforophane in the diet. Vegan Elite Protein Powder not only is a great tasting protein choice, but it contains therapeutic doses of sulforophane with each smoothie.
At the American Association for Cancer Research (AACR) Annual Meeting in Philadelphia last week, researchers from the University of Pittsburgh Cancer Institute (UPCI) along with UPMC Cancer Center announced that broccoli sprout extract helps protects against oral cancer in mice and also proved to be tolerable in a small group of healthy human volunteers. These encouraging results will be examined further in a human clinical trial as the researchers will recruit participants at high risk for head and neck cancer recurrence later this year. People who are survivors of head and neck cancer are still at a very high risk for a second cancer in their mouth or throat. Unfortunately, these second cancers are frequently fatal.
The researchers at Pitt and the UPCI Head and Neck Cancer Program tested sulforaphane, the health-promoting compound in broccoli sprouts, by giving it to mice predisposed to oral cancer. The result was a significant reduction in the incidence of the cancer as well as in the amount of tumors that formed.
For the human portion of the research, ten healthy volunteers were treated with a sulforaphane-rich broccoli sprout extract. The protective changes were detected in the lining of their mouths. Due to these results, another study will be conducted that will consist of forty volunteers who have already been successfully treated and cured from head and neck cancer. They will be given broccoli seed supplementation and the researchers will seek to determine the impact on the participants’ oral lining in regards to potential cancer prevention.
Looking at sulforaphane
Earlier studies have demonstrated that cruciferous vegetables with a high concentration of sulforaphane help reduce the effects of environmental carcinogens. Sulforaphane targets several biological pathways that modulate Phase I enzymes and elevate Phase II enzymes that are present in all cells.
Once inside the cells, sulforaphane sends a signal to individual cellular enzymes that turns on the natural cellular defenses in these cells. Sulforaphane is capable of restoring the gene’s activity towards normal cell progression. Cells are naturally equipped with their own internal defense system. Much of the cell’s ability to defend itself is due to two main factors: sulforaphane’s ability to produce the antioxidants that quench harmful free radicals and detoxification enzymes to break down toxins.
University of Pittsburgh Schools of the Health Sciences. “Broccoli sprout extract promising for head and neck cancer prevention”
Oral Oncol. 2015 Apr 10. pii: S1368-8375(15)00144-X. doi: 10.1016/j.oraloncology.2015.02.101. [Epub ahead of print].Chemoprevention targets for tobacco-related head and neck cancer: Past lessons and future directions. Sheth SH, Johnson DE, Kensler TW, Bauman JE
Thank you for sending this delicious dinner idea JT.
Not only beautiful to look at, but so healthful!
Servings per recipe: 4
• 1 Tbsp Organic Extra Virgin Olive Oil
• 1 medium onions, chopped
• 1 medium carrots, chopped
• 1 stalk celery, chopped
• 3 cloves garlic, minced
• 1 tablespoon dried basil
• 1 tablespoon dried oregano
• 2 pounds lean ground beef or ground turkey
• 2 (28 ounce) can crushed tomatoes
• 1 (6 ounce) can tomato paste
• 1/2 cup red wine
• 1 teaspoon sugar
• 1 tsp kosher salt
• 1/2 teaspoon crushed red pepper
In 4- to 5-quart pot cook heat olive oil to medium high. Add onions, carrots, celery, and garlic and cook for 3-4 minutes or until vegetables soften.
Add seasonings and continue to saute for a few minutes.
Add ground beef and cook until well done, about 6-8 minutes. Drain excess liquid.
Stir in tomatoes, tomato paste, wine, and sugar, salt, and red pepper. Bring to low boil, then reduce heat to simmer for 15-20 minutes.
Serve with cooked Spaghetti Squash.
Mix everything together (except the water/coconut milk component) until it is thick, then add water/coconut milk until it is like thick-ish pancake batter. Butter your griddle, then spoon mixture onto griddle, you will probably have to tap down the mix to a thin cake. It made 12 cake like naan breads for me.
• 4 whole eggs
• 1/4 c coconut oil
• 1/2 c coconut flour
• 1/4 tsp baking powder
• 2/3 to 1/2 c coconut milk or water
• 2 pinches salt
• 1 cup kale, chopped
• 8 oz lean turkey, ground, uncooked
• 1 T coconut oil
• 8 eggs
• 1 Small bunch of parsley or basil
• Freshly ground black pepper, to taste
1. Preheat the oven to 375 F.
2. Chop kale and sauté in coconut oil over medium heat for several minutes, then add the ground turkey
3. Continue to sauté until turkey is cooked and remove from heat
4. Whisk the eggs then stir in the parsley, kale, turkey, and pepper
5. Pour into a greased 8×8 pan. Bake 20-25 minutes.
6. Let cool slightly before cutting into squares.
Per serving: 234 calories, 16g fat, 3g carbs, 21g protein, 1g fiber
Recipe makes 4 servings
Recipe modified from: www.wheatbelly.com
Makes 14 servings
2 cups almond meal
1 cup Fit Food Vegan Protein Powder (Vanilla or Chocolate)
1 tablespoon ground flaxseed
1/2 teaspoon sea salt
1/2 teaspoon baking soda
3 large eggs
3/4 cup unsweetened almond milk or light coconut milk
2 tablespoons coconut oil, melted
– In a medium bowl, combine the almond meal, protein powder, flaxseed, salt, and baking soda.
– In a large bowl, whisk the eggs, then add the milk and oil or butter and whisk thoroughly.
– Gradually whisk the flour mixture into the egg mixture. Add more milk as necessary, one tablespoon at a time, to reach pancake-batter consistency.
– Lightly oil a skillet and heat over medium heat. Pour 1/4 cup batter onto the skillet. Cook for three minutes, or until bubbles form and edges are cooked. Flip and cook for three minutes or until underside is lightly browned. Repeat with remaining batter.
Makes 14 four-inch pancakes. The following nutritional information is for one pancake made with unsweetened almond milk and coconut oil.
Carbs: 5 grams, Fiber: 3 grams, Sugar, 1 gram, Protein: 8 grams
I thought the pancakes were too thick so I baked them in a 325 degree oven for 10 minutes and they turned into delicious cookies!!
1 small green apple, cored
1 small chunk of fresh ginger
Bunch of Greens*
1 cup Water or Coconut Water (choose coconut water with < 9 grams of sugar per cup)
1. Put all ingredients in Vita Mix and blend until smooth.
Greens for Liver-Gallbladder Stimulation and Health*
• Red or green mustard greens
• Dandelion greens
Recipe adapted from Brad Farmerie, PUBLIC, New York, NY
½ head (about 1 ½ pounds) cauliflower, broken into florets
½ cup slivered almonds, lightly toasted
¼ cup chopped cilantro
½ cup chopped parsley
2 tablespoons extra-virgin olive oil
½ teaspoon crushed red pepper flakes
3 tablespoons fresh lemon juice
¼ cup sliced green olives (such as picholine, Cerignola or Castelvetrano)
Salt and pepper, to taste
- Bring a large pot of heavily salted water to a boil. In a separate large bowl, build an ice bath.
- While the water is heating, place some of the cauliflower florets in a food processor. Working in batches, pulse until the cauliflower has broken down into coarse pieces around the same size as couscous.
- Transfer the cauliflower to a large fine-mesh strainer and carefully submerge into boiling water for 1 minute. Transfer the cauliflower (still in the strainer) to the ice bath until completely cool; remove and drain well. Place the cauliflower onto a clean kitchen towel and squeeze to remove excess moisture. Place the cauliflower in a large bowl.
- Add the almonds, cilantro, parsley, olive oil, red pepper flakes, lemon juice and olives to the cauliflower and stir to combine. Season with salt and serve.
This is a wonderful recipe. Makes a large amount. Similar to the one they have at the salad bar at Whole Foods. Great as a base to be topped with lean protein, raw coconut and avocado…yum!
2 broccoli crowns
1 head cauliflower
1 small bunch kale (stems removed)
½ cup parsley
½ cup sunflower seeds
½ cup almonds, chopped
½ cup dried berries (cherries, cranberries, blueberries)
½ cup raisins
Juice of one lemon
2 tablespoons apple cider
2 tablespoons maple syrup
Salt & pepper (to taste)
- Cut the broccoli and cauliflower into florets.
- Cut the carrots into large chunks.
- Roughly chop the kale.
- In a food processor fitted with a steel blade, process the broccoli, cauliflower, kale and parsley until fine and add them to a large mixing bowl. (It will probably take more than one batch)
- Process the carrots and add to the bowl.
- Stir to combine.
- Add the sunflower seeds, almonds, and dried fruit.
- Stir to combine.
- Add lemon juice, vinegar and syrup.
- Toss to coat.
- Taste, and add salt and/or pepper as needed.
When people ask me the single most important thing they can do to start improving their health, nine times out of ten I will tell them to cut out refined sugar. Just start with that.
Not as easy as it might seem at first thought. This means take out all processed sugar, foods that contain high fructose corn syrup and any processed food product that has the word sugar in the ingredient list. And sometimes “sugar” can be tricky to identify in all products as more and more “Frankenfoods” are being added to our food supply and labels.
The easiest way to eliminate refined sugar from your food plan? Eat only a whole foods based diet. This means eating foods that do not come in a package. Eat vegetables, protein, avocado, nuts, seeds and yes, fruit. While fruit DOES contain sugar, this is natural sugar. If you are starting out with a new health plan and feeling overwhelmed, my recommendation is to keep in the fruit. Now I would not have more than 2-3 servings per day, but if you are having a sweet craving, having an apple is MUCH preferred over having a handful of jellybeans.
And, DON’T start substituting nasty artificial sweeteners for your sugar in food. Keep it simple. Eat real food. This will help to reduce your cravings while improving your health considerably.
I am thrilled to share with you this new up and coming company that is selling home mung bean sprouting kits!! I have one myself and use it all the time. What a fantastic product!!
16 grams of protein and 250 calories. You can add more steamed or roasted veggies to this for more volume, calories and fiber to make it a really satisfying meal.
These are delicious!! I serve them with humus, guacamole or lentil pate…yum!!
Some might call this “unhealthy”…in our family we call it dessert!! Keeping a 6 year old GFCF does take some treats.
Absolutely love these products. Most of them are dairy free too.
Servings per recipe: 6
3 cans Black Beans, drained and rinsed
1 (8oz) package Organic, Nitrite Free Turkey Bacon (Applegate Farms), chopped
1 Tbsp Organic Extra Virgin Olive Oil
1 cup Celery, diced
1 cup Carrots, diced
1 cup Onions, diced
1 tsp Thyme
1 tsp Cumin
2 Garlic Cloves, minced
1/2 tsp Kosher Salt
½ tsp Black Pepper
In large skillet, cook turkey bacon over medium high heat until browned, about 3-4 minutes. Remove turkey bacon from skillet and crumble.
In the same skillet, add olive oil and heat to medium high. Add remaining ingredients and cook until onions begin to turn translucent, about 5 minutes. Add turkey bacon back into vegetable mix, stir well.
Protein: 16 grams
Carbohydrates: 33 grams
Fiber: 12 grams
Fat: 10 grams