As Detox Season gets closer and closer, I start to get a lot of e-mails, each e-mail having a similar theme--How can I prepare for my cleanse? I tend to tell people to start eliminating caffeine and sugar, and start introducing lean meals as often as possible. Over this past weekend I created two recipes and several requests to share the recipes. The first is a great holiday-healthy Artichoke & Prosciutto Quiche, the second, Asian Turkey Cabbage Boats. Both of these are inspired by my mother who always made quiche for us in the morning after Thanksgiving and made the most delicious Asian Pot-stickers which the Cabbage Boats are reminiscent of. The quiche is quick and easy, fairly painless, however the Cabbage Boats are time-consuming and tedious if you don't enjoy a lot of chopping.
Artichoke & Prosciutto Quiche
Preheat oven to 425 degrees. Bake the crust for 5-7 minutes, then remove it from the oven.
Combine eggs, Capitol Hill seasoning, coconut milk, and sun dried tomatoes in a large bowl. Saute quartered artichokes and prosciutto in avocado oil until prosciutto starts to curl. Remove from skillet and add to the large bowl with egg combo. Pour contents of bowl into pice crust and bake in oven for 30-35minutes or until a toothpick comes out clean.
This quiche is a powerhouse of fiber and protein. Eggs are high in protein and include all 9 essential amino acids. They are also one of the only foods that contain naturally occurring vitamin D. Moderate consumption of eggs does not have a negative impact on cholesterol and may actually improve an individuals lipid profile. Artichokes are high in fiber (more-so than prunes) and antioxidants including quercetin, rutin, anthocyanins, cynarin, luteolin, and silymarin, all beneficial for regenerating liver tissue and increasing bile flow. They are also known to help the digestive system, are a natural diuretic, and sworn by some as a natural "hair-of-the-dog" hangover remedy. If you're worried about your cholesterol, know that artichokes have been shown to reduce cholesterol by inhibiting HMG-CoA reductase, raising your "good" HDL cholesterol and lowering the "bad" LDL cholesterol.
Asian Turkey Cabbage Boats
Coat a large skillet with avocado oil and set over medium-high heat. Saute turkey and ginger, stirring often until turkey is brown and cooked through, about 6-8 minutes. Spoon out or drain excess liquid from turkey mixture and place in a large bowl. Add onions, honey, mint, cilantro, lemon juice, lime juice, garlic, oil, coconut aminos, and peppers. Toss thoroughly. Arrange leaves on serving platter. Spoon desired amount of mixture onto each leaf and serve.
This is a great meal to help you get back on track after a Thanksgiving indulgence and I've actually adapted it from the American Institute for Cancer Research. Onions and garlic belong to the allium family of vegetables, known to lower the risk of stomach and colorectal cancer. The pungent herbs are full of vitamins, minerals and cancer-fighting phytochemicals. Studies show a distinct difference between the intake of red meats and white meats. Turkey is high in protein and low on the glycemic index scale which can help keep post-meal insulin levels within a good range and is helpful for balancing blood sugar. Lastly, our high in fiber cruciferous cabbage is shown to provide cholesterol-lowering benefits and is high in sinigrin, one of the cabbage glucosinates which has received attention in cancer prevention research. To receive it's anti-inflammatory benefits, cruciferous vegetables are recommended to be in your diet 2-3 times per week. Overall, this is a great meal to support your digestive tract and cardiovascular health.
As a foodie, Thanksgiving is one of my favorite holidays! When I tell friends, coworkers and clients this, most of the time, I get puzzling and inquisitive faces as a response. A lot of people assume Thanksgiving is an "unhealthy" holiday, but it doesn't have to be! There are ways to incorporate clean eating and still have delicious dishes to share. This year, I'm most excited for my organic and pasture raised turkey, as well as my splurge on pasture-raised butter (as dairy is not normally in my diet). The documented health benefits of pasture-raised foods is one of my favorite things to share with clients. I always call for organic vegetables, fruits, and spices in all of my recipes. Organic foods and pasture-raised animal products are usually considerably more expensive, spoil faster, and are often harder to find. However, they are healthier, satisfying and revitalizing (I'll explain the health benefits in a later post).
One complaint I hear most from clients around this time of the year is, "It's so hard to stick with what I know is good for me when there is so much tasty-looking food around!" My response generally starts out with, "Nothing tastes as good as feeling healthy feels and looks!" Then I'll follow up with a few great tricks to help that individual stay on his or her unique lifestyle-plan. One trick for holiday parties is to always bring your own dish. As a person with food allergies, I know how great it feels to do this and give myself a safe-option in a holiday party land mine. Be that as it may, this is generally followed by a client complaint about time. Being healthy definitely requires showing yourself a little self-love and carving out time for yourself in the kitchen, but it doesn't have to be time consuming. Below are some recipes to help you forget the marshmallows and spread holiday cheer while cutting back on the fat and calories found in traditional casseroles.
Quinoa and Pomegranate Salad with Asparagus and Walnuts
This salad is a cancer-prevention powerhouse. Quinoa is gluten-free and higher in protein than most grains. It also tends to absorb the flavors of ingredients around it, making it a great base for this dish. Pomegranate seeds add bright color and crunch while providing vitamin C, health-promoting polyphenols and flavanoids, and antioxidant and anti-inflammatory effects. Research shows that substances, called urolithins, that our body produces from pomegranates' compounds can decrease prostate cancer cell growth and ability to spread.
Cook quinoa according to package directions. Drain and cool.
Steam whole asparagus for 3 minutes or until bright green. Remove from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces.
In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, walnuts, and cilantro and scallions if using.
In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss with quinoa mixture and then add 3/4 cup pomegranate seeds.
Serve as is for buffet or plate each serving over 1 cup baby lettuces. Garnish with remaining pomegranate seeds.
Makes 8 servings.
Per serving: 145 calories, 7 g total fat (1 g saturated fat), 20 g carbohydrate, 4 g protein, 3 g dietary fiber, 165 mg sodium
Brussels Sprouts with Pecans and Dried Cranberries
Tender baby Brussels sprouts are easier to enjoy than their tougher big brothers--and you can find bags of them in the freezer case. They are a member of the cruciferous family of vegetables, which also includes broccoli, cauliflower and cabbage.
Makes 4 servings.
Per serving: 102 calories, 6 g total fat
Whipped Sweet Potatoes with Apples
Sweet potatoes are full of vitamins, minerals and disease-fighting phytochemicals. Steaming them keeps in moisture, so you don't have to use butter or cream. It's also faster than baking them. Placing apples on top instead of marshmallows gives a sweet, healthy, finishing touch--the perfect accompaniment to fall gatherings.
Add 1 Tbsp. avocado oil and maple syrup to the hot sweet potatoes and mash with a fork or a masher until smooth. Season to taste with salt and pepper. Coat a 9-inch square baking pan with avocado oil. Spread the sweet potatoes into the prepared dish, making an even layer.
Peel, halve and core the apple. Place each half, cut-side down, on a cutting board and cut it crosswise into thin slices. Arrange the slices in overlapping rows to cover the sweet potatoes. Brush the apples lightly with the 2 tsp. avocado oil.
Bake uncovered at 400 degrees until the sweet potatoes are heated through and the apple slices have softened, about 25 to 30 minutes. Serve warm or at room temperature with nutmeg sprinkled on top.
Makes 12 servings, 1/2 cup per serving.
Per serving: 110 calories, 2 g total fat
Yesterday I searched high and low for a good fish-free kale chowder but couldn't find one to my preference. Lots of kale soups out there, and lots of chowders, but it seems no one had put them together yet, so I thought I'd try. It turned out really tasty, was super easy, and can be made fairly spicy...
Add all ingredients into a slow cooker and cook on medium heat for 4 hours. Next time, I'll add some frozen corn, which I think would really make this recipe great.
This makes a lot, but I think it should freeze well. Enjoy!
While it can be said that most children love Halloween because of all the candy, it's fair to say that most adults revel in their share of candy as well. Halloween marks the beginning of the holiday season. For most adults this means a decreased immune system, and an increase in weight gain, inflammation and adrenal stress.
However you celebrate your celestial season, it's easy to find yourself overindulging in refined sugars and carbohydrates This includes sodas, candy,and anything with white flour (breads, chips, cookies). It also includes the ingredients in your candies and desserts, such as brown sugar, corn sweetener, corn syrup, high fructose corn syrup, malt sugar, dextrose, lactose, cane sugar, and molasses.
The chemical structure of refined sugars and carbohydrates have one (single) or two (double) sugars. Single sugars include fructose (found in fruits) and galactose (found in dairy products). Double sugars include lactose (found in dairy), maltose (found in beer), sucrose (table sugar). Refined sugars and refined foods, such as white flour, sugar, and white rice, lack vitamins, minerals, and fiber.
Overconsumption of these nutrient-lacking sugars and carbohydrates can lead to blood sugar imbalance (hypo- and hyperglycemia) and trigger inflammation setting off a host of symptoms and other health concerns. The holidays keep us busy and surrounded by tasty treats, but it's important to maintain a healthy diet and lifestyle so you can avoid risking symptoms such as:
The following candies are stated as gluten-free by the manufacturer and a review of their ingredients indicates that they do not contain any ingredients that indicate peanuts, tree-nuts, eggs, soy or dairy. There may be cross contamination risk for some products which are made at facilities that are not allergen free. Some are vegan, others use gelatin. Most of them contain artificial dyes, corn starches and high fructose corn syrup.
According to the Tootsie Roll website, the following candies are gluten-free and nut-free. Most contain dairy and others have dairy and soy cross contamination risk which they generally mention.
Hopefully these lists help make the ingredients of your Halloween candy a little less spooky. Some all-natural and organic brands include Surf Sweet Spooky Spider gummies that are gluten free and made with 100% fruit juice, and Yummy Earth Lollipops that are gluten free, vegan, allergen-free and made with organic ingredients! Know that throughout the holiday season there are simple solutions to maintain a healthy diet and lifestyle.
Farrell JJ. Digestion and absorption of nutrients and vitamins. In: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger & Fordtran’s Gastrointestinal and Liver Disease. 9th ed. Philadelphia, Pa: Saunders Elsevier; 2010:chap 100.
Dietary Guidelines for Americans 2010. 7th ed. Rockville, MD: United States Department of Health and Human Services and United States Department of Agriculture; 2010.
E-RYT & Master Nutrition Therapist specializing in Food Allergies, Adjunctive Autoimmune Care, and Digestive Disorders.
No information, ingredient or product mentioned on this site is meant to diagnose, treat or replace professional medical advice. Do not use this site to diagnose yourself. The information here is meant to give guidance in diet and lifestyle practices including balanced diet planning, instruction in the development of eating habits, physical exercises, and stress management in order to assist in general well-being.