As part of our goal to try to provide education and support for our patients in order for them to achieve greater quality of health, we have provided some of the most common recipes that we share with patients, and will continue to grow this list.  Enjoy!

 

Bone Broth

Bone Broth Recipe

 

This can be made with bones from grass fed beef, lamb, chicken, turkey, etc. I often mix bones (some from beef and some chicken) to make a really tasty and rich broth. This broth can be used daily before or between meals to help with leaky gut or gut inflammation, digestive disturbances, overcome food intolerances and allergies, boost the immune system, and fatigue. It is loaded with collagen and minerals, so it is nutrient dense, easy to digest, and also makes a wonderful stock for soups. Here is how we make a tasty bone broth:

Put a chicken carcass or two, or beef bones, in a slow cooker, pressure cooker, or soup pot. Fill with water. Add 1-2 Tbsp of raw apple cider vinegar-this will provide enough acidity to pull the minerals and collagen out of the bones. Add to this one large onion cut into 8th’s, including the skin as long as there is no dirt, a couple of crushed cloves of garlic and a tablespoon of ginger. You can add to this a couple of carrots, celery-especially the tops and hearts, a few large leaves of greens (chard, beet greens, kale, collards, spinach) broccoli stems, any other vegetable parts that you would compost aside from things like avocado skins/pits.

Add salt and pepper and other herbs you like.

 

Pressure Cooker:

Lock lid and bring to pressure, turn down heat and allow it to stay at pressure for a couple of hours, than turn off heat and let the pressure come down on its own as it cools. Open and strain the broth and return to the pot.

 

Slow Cooker:

Turn slow cooker to high until the stock gets hot, than turn it to low for the longest possible time. This is great to make at night before bed, as you can reset the timer to low for an additional 8-12 hours in the morning. The longer it cooks the better it tastes!

 

Stove Top:

Bring stock to boil and lower heat to simmer for several hours, can be done over a couple of days, than strain.  After the broth is strained, you can drink as is or you can use to make a soup with.

 

Some Tips:

  1. Pressure cookers will make the broth in a couple of hours, slow cookers are great as you can let them simmer on low for 24-48 hours, otherwise you can do on the stove top and let simmer on low for a day or two (obviously you will turn it off if you are out or sleeping)
  2. Whenever you have meat with bones, throw them into the freezer in a bag to use in a broth later.
  3. When prepping veggies, put anything that you would put into the compost, into a bag and freeze. These will be invaluable for use when making a stock.
  4. Sometimes the broth is very bland, and it is easily made more tasty by adding 1-2 Teaspoons of Better Than Bouillon, vegetable flavor, to the stock. First dissolve it in a small amount of hot water.
  5. Another option for making the broth a little tastier and richer is to add a tablespoon of sweet white miso to your bowl and pour the broth over it. It makes it even better for your gut as it now provides additional bacteria to support the digestion of grains and vegetables.
  6. There might be a fat layer that develops on top of the broth that serves to protect the broth, you can skim this off before drinking.
  7. Note: Collagen is what gelatin is made out of, so it is common that the stock will be gelatinous when chilled. This is a good thing!

 

The simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform your health. Collagen is the protein found in connective tissue of vertebrate animals.  It’s abundant in bone, marrow, cartilage, tendons, and ligaments.  The breakdown of collagen in bone broths is what produces gelatin.

  • Gelatin helps people with food allergies and sensitivities tolerate those foods including cows milk and gluten.
  • Collagen protects and soothes the lining of the digestive tract and can aid in healing IBS, crohn’s, ulcerative colitis and acid reflux.
  • Gelatin promotes probiotic balance and growth.
  • Bone broth increases collagen reducing the appearance of wrinkles and banishing cellulite.
  • Because gelatin helps break down proteins and soothes the gut lining, it may prove useful for leaky gut syndrome and the autoimmune disorders that accompany it.
  • Gelatin provides bone-building minerals in easily absorbable ways, preventing bone loss and reducing join pain.(1)

Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others.  They contain chondroitin sulphates and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.(2)

References:

Kaayla T. Daniel, “Taking Stock: Soup for Healing Body, Mind, Mood, and Soul,” Psychology Today http://www.psychologytoday.com/blog/naughty-nutrition/201202/taking-stock-soup-healing-body-mind-mood-and-soul (accessed 20 February 2012).

Kaayla T. Daniel, “Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin,” Weston A. Price Foundation.  http://www.westonaprice.org/food-features/why-broth-is-beautiful (accessed 18 June 2013).

 

Blueberry Muffins, Guilt Free

Blueberry Muffins, Guilt Free

Ingredients:

2 Cups Almond Flour

½ tea sea salt

½ tea baking soda

½ tea ground cinnamon

3 Tablespoons Erythritol*

2 Large eggs

1 Tbsp ginger paste (from a jar) or fresh grated ginger

¼ cup melted ghee (clarified butter)

12 drops Stevia

2 teaspoons lemon zest

1 ½ tea vanilla extract

1 ¼ cup blueberries

 

A few pumpkin seeds and fresh blueberries for the top.

Instructions:

  1. Preheat the oven to 350 and line a muffin pan with baking cups.
  2. Whisk dry ingredients together in a large bowl, making sure you break up any large clumps.
  3. In another bowl, whisk the wet ingredients and then gently combine the wet into the dry. Once mixed, fold in the blueberries.
  4. Divide batter into the muffin molds, filling ¾ full. Optional: sprinkle pumpkin seeds and a couple of blueberries on top.
  5. Bake for 25-30 minutes, or until tops are deep golden brown.

 

*Erythritol is a sugar alcohol, similar to xylitol and sorbitol. The main difference is that it is processed and absorbed in the small intestine, so there are no adverse digestive symptoms associated with it. It is also granulated like sugar. It has a zero glycemic index and doesn’t cause an insulin spike. It can be substituted for sugar in most recipes, however, you will want to use less than what is called for.

Butternut Squash Soup

Butternut Squash Soup

 

1 Med Butternut Squash-peeled, deseeded and cubed

1 medium onion- cut roughly

1-2 teaspoons salt

1-1.5 Tbsp Yellow Curry Powder

1-2 Tea Turmeric Powder

1 Can full fat coconut milk-shake vigorously before opening to blend

 

Prepare squash and onion and put in a pot, cover with water, do not use more water than necessary to cover squash. Bring to a boil and allow to simmer until the squash is soft when pricked with a fork. Turn off stove. Add to this the salt, curry powder, Turmeric, and can of coconut milk. Blend thoroughly with an immersion blender or in a standup blender. Reheat and serve.

Egg Cupcakes-Paleo

EGG CUPCAKES

 

  • 10-12 eggs
  • 1 green onion
  • 2 zucchini squash
  • 8 slices of bacon (Optional)
  • 1 cup of diced red & yellow peppers
  • 4 cups of fresh spinach
  • Black pepper to taste

 

  1. Preheat over to 350 degrees and grease two muffin pans with coconut oil.
  2. Whisk all of your eggs along with your desired amount of black pepper in a big bowl.
  3. Put in the green onion, zucchini, bacon and peppers in a food processor and process until finely chopped not smooth. Add this mixture to your eggs.
  4. Next, add the spinach into the processor, finely chop, and then add to the eggs in the bowl.
  5. Mix the egg mixture well, and then, using a measuring cup, fill the muffin pans with ¼ cup each (you’ll be able to make 18-20 cupcakes).
  6. Bake the egg cupcakes for 20-25 minutes or until the eggs are set in the middle.
  7. Enjoy!
Eileen’s Cinnamon Ginger Apple Pie

Eileen’s Cinnamon Ginger Apple Pie

Apple season is here and the holidays are coming.  What better time to learn how to make a simply delicious, warm and sweet desert for the family which is sugar free, and crave worthy!

This pie is a variation of the recipe I learned from my grandmother when I was a young budding baker.  Pies traditionally contain sugar, but the apples are very sweet of their own accord.  Combined with the cinnamon and ginger, you get a wonderfully warm and savory pie with the sweetness from the apples and cinnamon.  Enjoy after any holiday meal, and feel good about it!  You can also use a gluten free crust and a gluten free flour (almond, millet, quinoa) in the making of the pie.

  • 8-10 Apples, peeled and cored
  • 1-2 Tsp Cinnamon
  • 1-2 Tsp Ginger Paste
  • Deep dish pie crust, regular or gluten free
  • Butter
  • Flour (white, spelt, millet, almond, or quinoa)

Slice the apples and put in a large bowl.  Slowly add the cinnamon and ginger to taste, and make sure that they are well incorporated into the apple mixture.  Coat the apple mixture with flour to ensure that the juices are not too runny.  Pour the mixture into the pie crust and place 5 tabs of butter around the top of the pile.  Cover with the top crust, pinching the edges together all the way around.  With a fork poke holes around the top of the crust to vent the steam as it cooks.  You can do a wash with egg white or milk if desired.

Bake at 350 for 40-60 minutes, until the crust is browned and the apples are soft when pierced with a knife.  Enjoy!

Eileen’s Gluten Free, Sugar Free Nut Bars

Eileen’s Gluten Free, Sugar Free Nut Bars

In a bowl combine:

  • 1 Cup Almond Meal
  • ½ cup chopped raw walnuts
  • 1/3 cup chopped raw almonds
  • 1/3 cup raw sunflower seeds
  • ¼ cup ground flax seed
  • 1 heaping Tablespoon each of raw chia seeds, sesame seeds, hemp seeds
  • 1 heaping teaspoon of cinnamon
  • 1 teaspoon stevia powder

In a separate bowl combine:

  • 1 beaten egg
  • 1/3 cup of pumpkin puree
  •  ½ cup almond butter

 

Combine ingredients together fully. Press into a 12 x 12 pan and bake at 350 degrees for 18-20 minutes. Allow to cool and cut into squares. These can be stored at room temperature.

Homemade Coconut Milk Yogurt, Sugar Free!

Coconut Milk Yogurt

Homemade Coconut Milk Yogurt:

 

3 Cans of full fat Coconut milk

1-7 oz box of organic creamed Coconut

4 capsules of *probiotics (*do not use saccharomyces boullardi, this will make the yogurt smell yeasty!)

 

Place the 4 containers in a hot water bath in a large pot for 10-15 minutes to soften the fat. Shake the cans and open the containers, and empty all of the milk and cream into a blender along with emptying the 4 capsules of probiotics into the milk. Blend together. Pour mixture into a large glass bowl.

 

In the meantime, preheat the oven to 170 degrees, and turn off as soon as it reaches that temp. Turn on the oven light.

 

Place the mixture in the back of the oven near the light. Lightly lay a cover over the bowl and allow it to sit for 12 hours, stir and allow to sit for another 12 hours. At this point, taste the yogurt mixture to see if it is to your liking. You can continue to ferment for up to 36 hours, the longer you let it sit the more tart it will be. Once it has arrived at the desired taste, remove from the over, stir again, cover and put in the fridge.

 

The mixture will cool into a very thick, custardy yogurt. You can add fruit to it and blend. Also great with ground flax seeds, hemp hearts, nuts and seeds. You can experiment with adding some vanilla to the mixture after removing from the oven prior to chilling.

 

Probiotics: We use either IFlora by sedona labs which we carry at the office, or PB-8.  Make sure whatever you have doesn’t have Saccromyces in the mix.

Rachel’s Autumn Defender/Winter Warrior Chicken Soup

Rachel’s Autumn Defender/Winter Warrior Chicken Soup

 

I start making this soup every year when the temps start to drop, and make sure we have it at least a couple times a week until spring comes around. I recommend cooking a big batch and freezing half in 1-serving size containers for convenience. It also makes a great breakfast! It’s super easy to make- get a big crockpot or slow cooker, add all the ingredients, cover it with water (I usually fill my crockpot to the top as I like brothy soups), turn it on, go about your day, and come back to yummy homemade immune-boosting soup! All of the ingredients are immune-boosters and also taste delicious together. I’ve found it’s best to layer the foods with meats on bottom (drizzle a small amount of oil in first), then potatoes/onions/carrots, then the leafy greens on top. Whenever possible use organic ingredients. I cook it on High for 3-5 hours or Low for 5-8 hours. It’s impossible to mess this soup up! If you’re feeling adventurous, top it with fresh avocado before serving.

Base:

  • Chicken (2-4 breasts or 4-8 thighs. I do boneless/skinless but whatever makes you happy J No need to chop it up; it will be easy to pull apart with a fork)
  • 1 onion, chopped
  • 3 big carrots, chopped
  • 1-3 lg. stalks celery, chopped
  • 1 pack mushrooms of choice (I like white button but up to you! Chop, slice, quarter them, whatever J)
  • ~1” chunk fresh ginger, peeled and grated
  • a few cloves garlic, diced
  • Add 1 item from Group A
  • Add 1 item from Group B
  • Add 1 or both items from Group C
  • Salt/Pepper to taste, a bay leaf or two

 

Group A Group B Group C Optional
1 sweet potato, chopped to bite size chunks 1-5 large kale leaves, ribs removed, either sliced thinly or ripped to bite size chunks 1 bunch fresh parsley, chopped 1 can drained/rinsed beans (navy beans, cannellini beans, pinto beans, chick peas…)
Handful new/red potatoes, halved or quartered “…” w/ swiss chard leaves 1 bunch fresh cilantro, chopped 1 can drained diced (or any style) tomatoes
2 parsnips, chopped “…” w/ collard greens 1-3 dried smoked chipotle peppers (note: remove before serving)
Extra carrots A few handfuls of spinach (note: add at end/before serving or they will completely break down) 1 cup cooked whole grain (rice, barley, quinoa, etc.), added at the end before serving
Smoothie Variations

Smoothies:

 

All ingredients are organic, preferably. We use a nutribullet, so these recipes are generally for the large container that comes with the system. These can also be made in the Ninja or other good quality blender.

*Note: you can use water, almond/rice/coconut milk, or apple cider for the liquid depending upon the ingredients.

 

Green Smoothie: (Light, Zesty, and Refreshing)

2 stalks of celery

1 Apple

Juice of 1 lime

1 cup of either spinach, kale, beet greens or chard (or any combo of them)

1 ½ cup water

 

Blueberry Almond Butter: (Thick and satisfying)

1 cup fresh or frozen blueberries

2 Tbsp almond butter

½ + cup almond milk, unsweetened

1 Tbsp flax seed oil

1-2 Tbsp ground flax seed

½ tea cinnamon

 

Fruit and Veggie: (Thick and satisfying)

1 Cup berries

1 Stalk Celery

1 medium Apple

½ cup spinach, or more (can be frozen)

1-2 Tbsp chia seeds

1 Tbsp Flax oil

 

Warm & Yummy:

1 Apple

½ can Pumpkin Puree

½ Tea Cinnamon

1 Tbsp Flax Oil

1-2 Tbsp Chia Seeds

Water to blend

Gluten Free Zucchini Bread

Gluten Free Zucchini Bread

Preheat oven to 350 degrees.

 Mix together in a bowl:

2 Cups of Pamela’s Wheat and Gluten Free Baking Mix

½ cup of Lakanto or Erythritol (sugar alcohol)

1 ¼ tsp cinnamon

½ tea salt

pinch of nutmeg (optional)

 

In a separate bowl combine:

1/3 Cup of Palm Oil or vegetable shortening

3 eggs

2 tsp vanilla

½ tea lemon zest

2 cups of finely shredded zucchini

 

Blend both mixtures together and add ¾ cup of chopped walnuts if desired.

Put in a bread pan and bake 55-60 minutes or until golden brown. May take longer by up to 30 minutes.

(As a variation, you can substitute 1 large ripe banana and a cup of blueberries for the zucchini for a breakfast bread)

Red Lentil Tikka Masala

Geoff’s Red Lentil Tikka Masala

 (This recipe was arrived at after many attempts to make a vegetarian version of Chicken Tikka Masala. We love the flavor, but wanted to avoid the dairy and have something a bit lighter to eat that was high in protein.)

 

1 3/4 cups red lentils

7 cups water

2 med onions cut into 8ths

2 Tbsp coconut oil

Put into a pot and bring up to a boil for 15-20 minutes. To this add:

 

28 ounces crushed tomatoes

1 stick of butter, or 8 tablespoons of ghee

1 tbsp celtic sea salt

2 tbsp Garam Masala

 

Mix together and puree with a hand blender. Serve over rice or quinoa. YUM!

Yogi Tea

Yogi Tea

  • 1 Gallon Water
  • 30 cloves
  • 30 whole green cardamon pods
  • 30 whole black peppercorns
  • 1 lg finger of fresh ginger, thinly sliced
  • 5 sticks cinnamon
  • 1 teabag, Black Tea
  • *Milk and Honey to taste (*optional)
  • Bring water to boil.
  • Add all spices except black tea bag. Boil 30 -45 min. Longer is stronger.
  • Finally, add black tea bag and boil another 5 min. **The black tea is added last because it amalgamates the spices and sort of seals them. Also the tannins help assimilate the spices into the body.
  • If adding milk & honey, do so after adding the tea bag and letting it steep– OR BETTER add milk and honey to individual cup or a small batch. That way you can store the raw tea in the fridge and prepare with milk and honey as you go.
  • If you go cup by cup, you can leave the raw tea on the stove on the lowest flame to enjoy all day.

**Milk helps to ease the shock of the spiciness on the stomach and intestines so drink with milk if you’re sensitive.Note: for a stronger tea you can let the spices sit and sink to the bottom. If the tea gets really strong you can cut it with milk or reconstitute with a little water.

When Yogi Bhajan was a military commander in India there was an epidemic among the troops. He ordered all of his men to fill their canteens with yogi tea and drink nothing else, not even water. His Battalion was the only unit that didn’t get sick! Yogi tea purifies the blood, lungs and circulatory system. It cleans the liver and has many more unseen benefits. It’s good to drink this tea every day.