Quinoa is not a grain, but a seed. Because of this little fact, it is higher in fat and protein, and does not need to be soaked (like most grains) before cooking. This makes it a healthy and quick breakfast foundation.
Quinoa flakes are similar to rolled oats, and take very little time to cook. We use these quite a bit for quick and healthy breakfast porridges.
Ingredient quality is always important. Choose the best you can and you will see a difference not only in nutritional quality, but flavor.
ApPle Cinnamon Quinoa Porridge
1 Apple, Cored and Chopped
2 Tbsp. Grass-Fed Butter
1/2 tsp Vanilla
1/2 tsp Cinnamon
1/8 tsp Salt
1-2 tsp Raw, Unfiltered Honey
1/2 Cup Unsweetened Apple Sauce
1 1/2 Cups Water
1/2 Cup Whole Milk
1 Cup Quinoa Flakes
2 Tbsp Walnuts
1. Over low heat melt butter; Add apples, cover and simmer until apples begin to soften. Stir occasionally.
2. Add Vanilla, and Cinnamon. Cook until apples are desired softness. (NOTE: The softer they get, the more juice they release, and the sweeter the Porridge will become)
3. Add Applesauce, Honey, Salt, Water, and Milk. Increase heat to medium and bring to a simmer.
4. Turn off heat and add flakes. Let sit for 5 minutes. Stir and serve.
5. Top with Walnuts, and extra Whole Milk if desired.
Makes 3-4 Servings
Apple pie is one of the halmarks of fall. The delicious aroma of sugar, cinnamon and apples baking in the oven...ahhhh! I don't know about you, but the colder weather spurs me to bake, and bake I must.
My take on the apple pie gives it a rustic feel, and cuts a large amount of the sugar, without sacraficing the warmth and flavor. It is also a great way to get the kids to help out in the kitchen.
When I am looking to make meals healthier, for my family and for clients, I don't deprive myself of the things I love...like pie...but I do modify it with quality, nutrient rich, and sugar low ingredients.
To start this recipe, we must start with the crust. Now making a healthier version of pie crust is a little bit daunting, but doable. I start by cutting out the flour, and replacing it with a combination of Almond Flour and Coconut Flour. Both of these are nut flours, and as such contain a large amount of nutrients.
Health Benefits of Almonds:
Health Benefits of Coconut:
Grass Fed Butter is a staple in my kitchen. The flavor is more robust than basic butter, and once you see the bright orange color, you'll be hooked on the sheer beauty of it. Who knew butter could be so pretty. Grass Fed Butter is wortht the price, it is full of hard to find nutrients such as B12/Vitamin D/Vitamin K2/Vitamin E/Animal Sourced Vitamin A/Omega 3 Fatty Acids/Good Cholesterol/and more...
Raw, Unfiltered Honey, is the only honey I use. The pasturized and filtered verson are just sugar, but the raw, unfiltered honey contains propolis. Propolis is a natural anti-inflammatory, and antimicrobial. Raw honey is also host to a variety of beneficial enzymes, and nutritents, but only if it is raw and unfiltered. Ingredient quality!
Cinnamon Whipped Coconut Cream
I have been on a kick of cooking all our dinners on the grill. It's the end of summer, and it's hot. The thought of turning on the oven or stove and adding more heat to my house seems like a bad idea. My solution; move the cooking outside.
I have this great little grill pan that I use for veggies on the grill quite a bit. You could also use a cast iron skillet, or other grill safe pan. I like this one because it has holes in it that let the juiced run out, leaving a bit more crisp on the edges of my veggies.
Brussels sprouts are in season here in Colorado. They are at their peak of nutrient, and taste perfection...(HINT: and on sale). They are also another one of those veggies that my kiddos can't seem to get enough of.
If you haven't tried Brussel Sprouts, my 5 and 8 year old highly recommend them!
To balance the bitter flavor of the brussels, I mixed them into a salad with cranberries, slivered almonds, feta, and a homemade honey balsamic vinaigrette. You could also add some crumbled bacon.
I served this with cast iron skillet cooked rosemary pork chops, and simple polenta with butter and salt. Not a complaint in the house, and no leftovers!!!
Grilled Brussels Sprout Salad
1. Heat grill and grill pan over medium heat
2. Slice Brussels lengthways
3. Coat brussels with 2 TBSP olive oil and minced garlic. Season with Salt and Pepper
4. When grill pan is hot, toss in Brussels. Cook over medium heat stirring occasionally until all brussels slices are soft and cooked through
5. Remove from grill and cool 10 minutes
6. In a bowl, mix together Brussels, Cranberries, Almonds
7. In a mason jar, add dressing ingredients and shake vigorously, until incorporated.
8. Drizzle dressing over salad, and top with Feta.
Yesterday afternoon I found myself with a couple of hours of free time....yes this did happen, and it is rare. My kiddos were out playing, and I was really unmotivated to do any actually housework (although it does need it). So to avoid any REAL work, I decided to get creative in the kitchen. I was also craving something sweet!
My original idea was brownies, but seeing as I did have enough unsweetened cocoa powder to do any good, Blondies seemed like the next best idea. (I have a love affair with brownies, and was really hoping to master a good black bean PCOS brownie yesterday...next time).
Of course all good PCOS baking begins with nuts and nut flours. Nut flours are a wonderful source of fats, fat-soluble vitamins, and fiber. All nutrients that are good for PCOS symptoms...read more in my previous blog posts....
Increasing Dietary Fats to Decrease PCOS Symptoms
Fat soluble Vitamins and the Epidemic of Deficiency in PCOS
Preheat oven to 350
In a bowl mix Almond Flour and Baking Powder, set aside.
In a separate bowl, mix Almond Butter, Eggs, Coconut Oil, Honey and Vanilla until smooth and creamy. Add in Flour mixture and blend till smooth.
Grease an 8x8 pan with coconut oil. Pour in mixture and spread evenly. Bake at 350 for 40 minutes, or until toothpick comes out clean.
I have very fond memories of my childhood, and my Korean heritage in the way of FOOD. Korean food to me is comfort food, and a cuisine that I have a difficult time find in the restaurant world that will satisfy my cravings. (No one can cook like Grandma!) So, alas, I have had to learn how to cook Korean food that reminds me of what I remember from my youth.
Japchae is one of my absolute favorites. Its simple, satisfying and makes fantastic leftovers. It is also very versatile, lending itself as a platform for variation.
The base of this dish is the Korean Vermicelli Noodles, made of Sweet Potato Starch and Water, they are light and mild. It is mixed with a variety of vegetables and meat. I call it "with a Twist" because as much as I love traditional Japchae, I always seem to have to change things up a bit. This version very comparable to a traditional Japchae, with pepper, carrots, mushroom, and greens, but I have changed it a bit to incorporate the bounty of my garden.
Kale is rich in Vitamins K (684% DV), A (206% DV), and C (134% DV), Mineral Manganese (26% DV), and provides 121mg of Omega 3 per cup.
Swiss Card is rich in Vitamins K (299 mcg/374%), A (2202 iu/44%), and Mineral Magnesium (30mg/7%) per cup.
Sesame Oil is a rich source of Vitamin E.
Medicinally Sesame Oil and Sesame Seeds have the benefits of...
Garlic (Allium sativum) is an indispensable culinary herb that not only ads great depth of flavor, but also provides high amounts of B vitamins and Vitamin C, Mineral Manganese and lower amounts of Minerals Copper, Selenium, Phosphorus and Iron.
Medicinally Garlic has the benefits of...
This recipe uses Naturally Brewed Soy Sauce. Make sure you are buying the real deal, as many of the store bought brands are over preserved and full of sodium.
Soy Sauce is traditionally the juice left over from the processing of Miso. It is a good source of Folate, and naturally brewed soy sauce is a source of probiotics, enzymes, and antioxidants. If you have an estrogen dominant health condition, please be aware that soy in your diet can make symptoms worse, although fermented soy products are lower in phytoestrogens.
Cook Noodles as directed, drain, and drizzle generously with Dark Sesame Oil, and set aside.
In a separate bowl whisk together Tamari, Honey, 2 gloves Garlic Minced and Sesame Seeds, set aside
In a wok/skillet over medium high heat, heat 2 Tbsp light sesame oil. Add 2 Minced Garlic Cloves and heat till fragrant. Add in Vegetables and sauté until soft. Transfer to plate. Add another 2 Tbsp light sesame oil add meat and cook through.
In a large bowl combine Noodles, Vegetables, Meat and reserved Tamari Mixture.
Can be served both hot and cold.
Nutrition is the Foundation of Health
Here you will find recipes that I have personally tested and that fit with my idea of a healthy diet. I like to follow the teachings of Dr. Weston A Price, but know that it can be difficult. So, many of these recipes follow the Weston Price Foundation view of nutrition and others are a jumping off point for those trying to incorporate new and healthy recipes into their diet.