Category Archives: Gluten & Dairy Free Living

Sulforaphane Benefits to Help Protect Against Certain Cancers

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.

One serving of Vegan Elite has 300mg Broccoli Seed Extract and Sulforaphane. Fantastic as your daily protein smoothies!





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

Macadamia Nut Cookie (GF/CF/SCD Friendly)

4  cups Almond Flour

1 tsp Baking Soda

1 Egg

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


Calories Carbs Fat Protein Fiber Sugar
196 18 13 4 1 15


Taken from Healing Foods Cookbook

Turkey or Beef Bolognese

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.

Paleo Naan Bread (GF/CF)

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

Egg and Sausage Breakfast Bites (GF/CF)

• 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

Paleo Pancake per Wheat Belly (revised) GF/CF

Recipe modified from:
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.

Calories: 162
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!!

Spring Greens Liver Supportive Juice

1 small green apple, cored
1 small chunk of fresh ginger
½ lemon
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* • Arugula • Radicchio • Collards • Kale • Endive • Escarole • Mizuna • Sorrel • Spinach • Parsley • Watercress • Red or green mustard greens • Dandelion greens • Nettles

Veggie Stuffed Chicken (GFCF)

Serves 4


  • 4 boneless, skinless chicken breast halves
  • 1 (10 oz.) package fresh spinach leaves
  • 8 oz. green beans, ends removed
  • 3 cloves garlic, minced
  • kosher salt and freshly ground pepper, to taste
  • 2 tablespoons extra-virgin olive oil, divided


  • Preheat the oven to 350º F and bring a large pot of salted water to boil.
  • Set up a bowl of ice and set aside.
  • Once water is boiling, add green beans and cook for 1-2 minutes, or until bright green.
  • Remove from water and transfer to ice bath immediately to prevent further cooking.
  • Roughly chop green beans into small pieces, transfer to a bowl and set aside.
  • Take each chicken breast half and place between 2 sheets of plastic wrap. Use a meat mallet (or other heavy object) to pound out the meat to 1/4-inch thickness.
  • Season both sides of chicken with salt and pepper.
  • Heat 1 tablespoon olive oil in a large pan and, once hot, add spinach, seasoned with salt and pepper.
  • Sauté spinach until wilted, then add garlic and cook for another 1-2 minutes, or until fragrant.
  •  Add spinach and garlic to green beans and season with salt and pepper.
  • Arrange flattened chicken breasts in front of you with the narrowest end nearest you and place about 1/4 vegetable mixture in the center of each breast.
  • Roll the small end away from you and wrap up the chicken and green beans and spinach. Secure with toothpicks or butcher’s twine.
  • Heat remaining olive oil in original frying pan and, once oil is hot but not burned, add chicken rolls to pan.
  •  Cook chicken on each side for 3-4 minutes, or until golden brown, then transfer to an oven-safe dish and bake for 8-10 minutes, or until chicken is completely cooked through but still moist.
  • Remove from oven and serve hot.

Recipe adapted from Chow

Cauliflower Couscous with Green Olives and Almonds (GFCF)

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.

Detox Salad (GFCF)

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

2-3 carrots

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.