If you crave bread, but know that bread made from grains and sweeteners is not on your prescribed diet, then this is the bread for you. It is not only nutritious and delicious, it takes only 10 minutes of prep time once you have all the ingredients lined up on your kitchen counter. Cooking time is one hour, followed by 15 minutes for the loaf to cool off when removed from the pan. A patient of mine received this recipe from a friend in Europe. He shared this easy-to-make recipe, knowing how important health-enhancing food is to me. Ever since … Continue reading
Category Archives: Recipes for Healthy Living
One of my patients gave me the recipe for this nutritious and super delicious soup. I made a few modifications to the original recipe. If you are a vegetarian, simply leave out the chicken and replace it with white beans. If you follow a paleo or keto diet and avoid all grains, then you could leave out the corn. Ideally, all the ingredients would be organic. Serves 6-8 large portions Ingredients: 6 tbs extra virgin olive oil 2 teaspoons cumin 4 teaspoons curry powder 6 cloves of fresh, chopped garlic 1 large onion, diced 4 ears of fresh corn. If … Continue reading
Spices and seeds offer a multitude of health benefits, while enhancing the taste of your meal. One of my friends shared with me this delicious and easy-to-make seasoning that can be used in salads, soups, and vegetable dishes. Ingredients: 1 cup hazelnuts ½ cup sesame seeds ½ cup flax seeds 4 tablespoons coriander seeds 4 tablespoons cumin seeds 1 tsp Himalayan sea salt. 1 tsp freshly ground black pepper Spread the hazelnuts on a baking sheet and roast in a pre-heated oven at 350 degrees for 5-10 minutes. Rub the nuts between a kitchen towel to remove some of the … Continue reading
Quinoa is an ancient grain grown in the Andes. The Incas regarded the quinoa plant as sacred, and referred to it as chisoya mama or “mother of all grains.” Quinoa (pronounced “keenwah”) is not actually a grain. It is a seed that is harvested from a species of a plant called goosefoot, making it neither a cereal nor a grain, and more closely related to spinach, beets and amaranth. Quinoa is considered a perfect protein because it contains all nine essential amino acids. With its high protein content, it is often favored by vegetarians. Quinoa is also a good source of fiber, iron, copper, potassium, magnesium, thiamin and … Continue reading
This recipe is perfect for the busy person who has very little time to spend in the kitchen, yet wants to prepare food that is nutritious and delicious and free of sugar. The avocado-mint-coconut ice cream could be categorized as a health-enhancing super food and takes only 10 minutes to make after all the ingredients are assembled. No ice cream maker necessary. Makes Six Servings Ingredients: 2 medium-sized ripe avocados, peeled 2 cups coconut cream (found in health food stores) 6 tablespoons of fresh-squeezed lime juice 1 cup of chicory root powder (can be ordered online, brand called “Just Like Sugar.”) … Continue reading
Dear Readers, You deserve a holiday reprieve from the grim story I have been recounting—although the story does have a surprisingly happy ending that you will discover if you can hang in there. Below is the reprieve—a holiday recipe that you might enjoy. Without added sugar, it can be quite sour. I have remedied that situation with the addition of pomegranate seeds. Ingredients: Recipe for 6 servings 2 cups of cranberries 4 tangerines 1 cup of dried cranberries sweetened with apple juice 4 stalks of celery 1 large apple 2 cups of coarsely chopped walnuts 1 cup of pomegranate seeds Place … Continue reading
Have you ever said, “eating healthy is boring?” Or, “there’s nothing good to eat?” Actually, eating healthy can be an exciting adventure full of creative, nutritious and delicious food. Below is a recipe for a chocolate torte that could actually be categorized as health food. It doesn’t even need to be eaten for dessert. It could be eaten for breakfast. See what you think. Once you have all the ingredients lined up on the counter, it takes about 20 minutes to complete the chocolate torte. INGREDIENTS: Crust 10 large Medjool dates, pitted and chopped 2 cups raw hazelnuts ¼ teaspoon … Continue reading
Brussels sprouts never appealed to me until I came across a Brussels sprouts dish on the menu at one of the restaurants I frequent in Santa Fe. The Brussels sprouts tasted so delicious, I asked the young waiter, probably in his early thirties, if he could give me the recipe. “No, I’m sorry. It’s the policy of the establishment not to give out proprietary recipes,” he said politely. “No problem. I’ll figure out what’s in here and then try to reproduce it when I’m home,” I replied. When the waiter returned to bring some condiments to our table, I looked … Continue reading
Many of my patients have conditions that are exacerbated by sugar and grains. These conditions include fungal overgrowth (yeast), obesity, diabetes, sugar cravings, blood sugar swings, fatigue, “brain fog,” and cancer. My recommendation to switch to a whole foods diet without sugar and grains is often met by my patients with the refrain, “That doesn’t leave anything to eat!” Another refrain is, “I just can’t give up bread.” Below is a recipe for bread that is made without sugar, grains, or dairy. Once the ingredients are lined up on your counter, it takes just a few minutes to mix up … Continue reading
A few years ago, I experimented in the kitchen with different kinds of morning drinks, in search of a concoction that would be both sustaining and tasty. Through trial and error, I created a mocha/coconut/chai morning drink that’s not only nutritious, it’s downright delicious. In fact, just the thought of the drink gives me the impetus to get out of bed in the morning. You might enjoy it too. With a few minor adjustments (removing the coconut milk and nut milk), this drink would be excellent on a ketogenic diet. And if you drink the coffee and include only pure … Continue reading