Gluten-Free Pancakes

gluten free pancakes

Serves: 2
Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

  • 1 cup almond flour
  • 1 teaspoon coconut flour
  • Pinch of baking soda
  • Pinch of kosher salt
  • 1 egg
  • 1 tablespoon raw honey
  • 1 tablespoon coconut oil or spray
  • ½ cup almond milk

Directions:

  1. Whisk together the dry ingredients, then add all the wet ones except coconut oil and whisk until smooth.
  2. Grease a pan well with the coconut oil or spray. Heat the oil over medium heat for a minute or two.
  3. Use ladle to pour some of the batter until the pancake is about the size of your palm. Repeat with the rest of the batter.
  4. Cook until bubbles form on the surface and the bottom is browning nicely, about 30 seconds more.
  5. Flip the pancakes and cook for about a minute more, until bottom is nicely browned.

 

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Apple Cinnamon Oatmeal Pancakes

apple cinnamon oatmeal pancakes

Serves: 2
Prep time: 5 minutes
Cook time: 10 
minutes

Ingredients:

  • 1 whole egg
  • ½ cup oatmeal
  • ½ cup almond milk
  • 1 teaspoon coconut oil or spray
  • ½ apple, cored and chopped
  • 1 walnuts, crushed
  • 1 tablespoon pure maple syrup

Directions:

  1. Mix eggs, oatmeal, milk, cinnamon with hand blender or in a blender.
  2. Grease a pan with coconut oil or spray, heat the oil over medium heat for a minute or two, then add apples.
  3. Let apples cook for about 3 minutes, stirring occasionally, then remove them from skillet and place on plate.
  4. Use a ladle to pour in some of the batter until the pancake is about the size of your palm. Repeat with the rest of the batter.
  5. Cook until bubbles form on the surface and the bottom is browning nicely about 30 seconds more.
  6. Flip the pancakes and cook for about a minute more, until bottom is nicely browned.
  7. Serve immediately, topped with cooked apples, and top with cinnamon, walnuts, and maple syrup.

 

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Zucchini Noodles With Pesto

Zucchini Noodles With Pesto

Serves: 2-4               Prep time: 15 minutes                   Cook time: 15 minutes

Ingredients:

  • 1-2 tablespoons extra-virgin olive oil
  • ½ red onion, cut into ¼-inch-thick slices
  • 3 cloves garlic, chopped
  • 2 large organic zucchini, ends trimmed
  • 2 heaping tablespoons of store bought pesto or homemade pesto
  • 2 to 3 tablespoons chopped olives, black, green or kalamata
  • zest of ½ lemon
  • himalayan salt and black peppercorn to taste
  • ¼ cup grated pecorino romano cheese
  • cherry tomatoes or green peas, optional
  • 4-6 ounces of protein, optional

Directions:

  1. Use a julienne peeler, mandolin, or spiralizer to slice the zucchini into noodles. Set aside on paper towels to absorb any excess water.
  2. Melt the extra-virgin oil in a large sauté pan set over medium-high heat.
  3. Add the onion and garlic; sauté until it softens, 2 to 3 minutes.
  4. Stir in the zucchini, then add the pesto and combine well.
  5. Continue sautéing until all the ingredients are warm.
  6. Stir in the olives and lemon zest.
  7. Season with salt and pepper and top with pecorino romano and serve.

Love this recipe? Get more quick, easy, and delicious recipes when you purchase my cookbook Simple Clean Eating Recipes on Amazon.

Comment below! Have you tried zucchini noodles before?

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Gut Cleanser

Gut Cleanser

Serves: 1

Prep time: 5 minutes

Ingredients:

  • 2 kale leaves
  • 1 inch ginger root
  • ½ beet
  • 2 bunches watercress
  • 2 carrots
  • 1 apple
  • 2 celery sticks
  • ¼ lemon

Directions:

  1. Juice all ingredients and enjoy.
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Simple Homemade Basil Pesto

Simple Homemade Basil Pesto

Prep time: 5 minutes

Yield: About 1 cup

Ingredients:

  • 3 cups basil leaves
  • 1/3 pine nuts
  • 2 garlic cloves
  • ½ cup olive oil
  • 1/2 cup freshly grated pecorino romano
  • 1/4 teaspoon himalayan salt
  • black peppercorn to taste

Directions:

  1. Combine the basil, garlic, and pine nuts in a food processor and pulse until coarsely chopped. Add 1/2 cup of the oil and process until fully incorporated and smooth. Season with salt and pepper.
  2. Add all the remaining oil and pulse until smooth. Transfer the pesto to a large serving bowl and mix in the cheese.
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Turkey Burger With Feta Cheese And Cucumber Salad

TURKEY BURGER WITH FETA CHEESE AND CUCUMBER SALAD

Serves: 4
Prep time: 5 minutes
Cook time: 25 minutes

Ingredients:

Cucumber Salad:

  • 3 mini cucumbers
  • 1 teaspoon raw unfiltered apple cider vinegar
  • 2 teaspoon extra-virgin olive oil
  • dash of himalayan salt

Burgers:

  • 1 ½ pounds lean organic ground turkey
  • ½ teaspoon dried basil
  • ½ teaspoon. garlic powder
  • ½ teaspoon himalayan salt
  • black peppercorn and garlic to taste
  • 4 large romaine lettuce leaves
  • 2 ounces feta cheese, crumbled
  • 1 tablespoon extra-virgin olive oil
  • 2 medium onions, thinly sliced

Directions:

  • For the cucumber salad, combine the cucumbers, vinegar, oil, and salt in a small bowl.
  • For the onions, heat the oil in a large skillet over medium-high heat. Add the onions and cook, stirring occasionally, until golden, 8-10 minutes. Season with salt.
  • For the burgers, combine the turkey, basil, garlic powder, salt and pepper in a bowl. Form into four ¾ inch think patties. Heat pan over medium-high heat.
  • Cook each patty for about 5-6 minutes each side or until cooked.
  • Place a lettuce leaf on each of the four plates and top with a burger, onion and feta cheese.
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6 Essential Nutrients For Beautiful Skin

Your skin is a reflection of your inner being. Aside from lifestyle and genetics, what you eat plays a role in your skin health. Eating the right foods will not only enhance your natural beauty, it will help minimize wrinkles, acne, inflammation and other skin-related conditions. Most people treat their skin with chemical-ridden products, but don’t address the root cause, which may lie within. Your best-kept beauty secrets are sitting right there in your grocery store! Be sure to eat foods that include these nutrients often, and you’ll reap the benefits of having a beautiful, glowing and healthy skin.

1.Vitamin C

Like vitamin E, vitamin C is also a powerful antioxidant. Vitamin C helps to reduce oxidative stress to the body and may lower cancer risk. Vitamin C is also involved in the synthesis of collagen, an important protein for making your skin supple. Many fruits and vegetables are great sources of vitamin C, so be sure to include them in your diet. Food sources high in vitamin C include: broccoli, Brussels sprouts, kale, bell peppers, guava, acerola, beet greens, grapefruit, strawberries, red and green bell peppers, kale, parsley, collard greens and turnip greens.

2. Selenium

Selenium is a powerful antioxidant trace mineral that is responsible for maintaining skin firmness and elasticity. This mineral not only prevents acne but also aids in skin cancer prevention. It promotes absorption of vitamin E and enhances the antioxidant function of vitamin E, which is mainly stored in the skin. The end result is glowing skin and less deterioration to the skin’s collagen. Food sources high in selenium include: brazil nuts, walnuts, red snapper, tuna, liver, wheat germ, herring, onion, seafood, whole grains, brown rice and poultry.

3. Vitamin E

Vitamin E is one of the key vitamins for skin health. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Because of vitamin E’s antioxidant properties, it helps fight free radicals caused by pollution, smoking, processed foods and sun exposure. Free radicals are the catalyst for premature skin aging such as wrinkles. Food sources high in vitamin E include: almonds, eggs, walnuts, avocados, asparagus, sunflower seeds, pine nuts, spinach, oatmeal, and olives.

4. Omega-3s

These essential fatty acids (EFAs) offer healing benefits in various inflammatory conditions such as eczema. Omega-3s also manage overexposure of cortisol levels, which in turn helps keep skin supple and guard against wrinkle formation. EFAs are also responsible for skin repair, moisture content and overall flexibility. Since the body doesn’t produce these fatty acids, they must be obtained through your diet. Food sources high in omega-3s include: walnuts, salmon, mackerel, sardines, flaxseeds, and chia seeds. You can also supplement with a fish oil pill. 

5. Vitamin A + Beta-Carotene

Vitamin A is critical for skin repair and maintenance. If you suffer from flaky or dry skin, it could be a sign you’re deficient in vitamin A. Beta-carotene, the precursor to vitamin A, is an antioxidant found in brightly colored foods. This antioxidant helps to reduce free radical damage that occurs due to skin damage caused by sun overexposure. Foods sources high in vitamin A and beta-carotene include: liver, collard greens, asparagus, peaches, beet greens, kale, spinach, eggs, sweet potato, cantaloupe, and red peppers.

 6. Zinc

Zinc is an important trace mineral that helps repair damaged tissue and heals wounds. Another important use for zinc includes protecting skin from the sun’s harmful ultraviolet rays. If you suffer from acne, it may be as a result of a zinc deficiency. Zinc may help prevent acne and regulate the production of oil in the skin. Foods sources high in zinc include: oysters, pecans, poultry, pumpkin seeds, ginger, legumes, seafood, mushrooms and whole grains.

I promise you will notice a big difference in the way your skin looks as you feed your body the nutrients it needs!

This post originally appeared on MindBodyGreen.

Comment below! Have you experienced changes in your skin once you started to fuel your body with the right foods?

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7 Incredible Health Benefits of Pomegranate

7 incredible health benefits of pomegrantes

The pomegranate tree (or punica granatum) is native to Iran and India, but is now widely cultivated across the entire Mediterranean region. Pomegranates have been around for thousands of years; was greatly revered and used in the bible days. These shrubs or small trees average around 15 inches in height, but can grow up to 30 feet. Pomegranates have the highest antioxidant profile of all fruits, deeming them worthy of regular consumption.

Pomegranates are referred to as apples with seeds, as they are red in color and apple-sized. Unlike apples, the outer layer skin is not edible. You have to cut through the thick skin to get to the seeds, which is actual fruit. These seeds are a rich source of vitamin C, and fiber – this fruit has been revered as a symbol of health and fertility. Although they are typically in season from September- January (in the Northern Hemisphere,) you can still reap the benefits from the seed oil, powder, or juice. It contains too much goodness to just wait, until it comes back in season.

So lets get to it! Here are the 7 health benefits of consuming pomegranates.

  1. Antimicrobial. With the increase of bacteria resistant antibiotics, medicinal plants have been researched more as alternative sources. Research shows that pomegranates have been widely accepted for its antimicrobial properties. In particular, the dried powder has been proven effective against Candia albicans (yeast, fungus) overgrowth. It has also been shown to be effective against MRSA and E. coli.
  1. High in Antioxidants. The antioxidant potential of pomegranate juice is more than that of red wine and green tea. Pomegranate juice can reduce macrophage (white blood cells) oxidative stress, free radicals, and lipid peroxidation. The major class of phytochemicals are polyphenols; in addition to flavonoids and ellagitannins. These compounds help fight against free radicals in your body; which in turns keeps inflammation down and disease at bay. Across all antioxidant profiles, pomegranate is the leader in each category. This alone should make you want to run to the store and get some!
  1. Fights Cancer. Potent phytochemicals in pomegranates appear to effective in the prevention and combating prostrate, breast, lung, colon, and skin cancer. In research studies, it was shown that pomegranate juice, powder, and seed oil was proven effective inhibiting cell proliferation.
  1. Combats Heart Disease. In various studies, the polyphenols in pomegranates was proven effective in reducing LDL oxidation (factor in plaque development in arteries), and in lowering blood pressure. In a study of patients with severe carotid artery blockages, after one ounce of pomegranate juice daily for one year, there was a 30% reduction in atherosclerotic plaque. In striking contrast, in the participants who did not take the pomegranate juice atherosclerotic plaque increased by 9 percent.
  1. Fights Alzheimer’s. A new study from the United Kingdom is exploring a compound in the pomegranate fruit that may slow the progression of Alzheimer’s. Researchers from the University of Huddersfield in the United Kingdom are exploring the possibilities of using the compound punicalagin in drugs that may treat inflammation in the brain. Researchers believe that this pomegranate compound could help fight Alzheimer’s by reducing inflammation in specific brain cells called microglia. Inflammation in microglia leads to destruction of other brain cells, which can make symptoms worse for people with Alzheimer’s or dementia.
  1. Fertility Booster. In ancient Persia, pomegranates were seen as a symbol of fertility and this still exists today in some countries. Pomegranates are rich folic acid and several other vitamins and minerals. Pomegranate may help boost fertility in women and help them conceive faster. It reduces the risk of premature child birth. Pomegranate juice may hold promise for preventing preeclampsia, growth restriction and preterm birth when given to women during pregnancy, according to a recent Washington University study. Pomegranate increases sex drive, and acts as fertility boosters for men too.
  1. Aids in Weight Loss. Dietary fiber has a great physiological effect on satiation because of its properties of bulk addition and gel that slows down digestion. These fibers prolong the intestinal phase of digestion and absorption. This provides a good time for macronutrients to trigger the signals of satiation, and thus prevent over eating. This property of dietary fiber is highly beneficial in weight management. Pomegranate is a great source of dietary fiber. They consist of around 11.3g per fruit providing 45% of the daily need of dietary fiber.

Comment below, I want to hear from you! Have you ever had pomegranate before? If so, did you like it? And in what form?

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Chocolate Coconut Ginger Spice Smoothie

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Serves: 1
Prep time: 5 minutes

Ingredients:

  • 1 cup almond or cashew milk
  • 2 teaspoons grated ginger or 1 teaspoon ginger powder
  • ½ teaspoon grated nutmeg
  • ½ teaspoon ground cinnamon
  • 1-2 handful baby spinach
  • 1 tablespoon cacao powder
  • ½ banana or ¼ avocado
  • top with 1 tablespoon of unsweetened coconut flakes
  • 2 medjool dates (optional)

Directions:

  1. Put all ingredients in a high-speed blender. Blend until smooth.
  2. Pour into a glass and enjoy.

Love this recipe? Get more quick, easy, and delicious recipes when you purchase my cookbook Simple Clean Eating Recipes on Amazon.

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Top 10 Spring Superfoods You Should Be Eating

Top 10 Spring Foods You Should Be Eating

From artichokes to sunflower seeds, these superfoods will add fresh flavors, colors, aromas, and nutrients to your spring cuisine.

Spring is basically here, longer days with nicer weather and a plethora of in season produce. We all know the concept of spring cleaning, right? Well the same applies to the food choices you will select this season. It’s time to shift from eating heavy winter food options, to eating more in-season springtime fruits and veggies. Eating these foods encourages your body to burn it’s own stored fat as a source of energy, as well as,  detoxify any toxins stored in winter fat.

Enjoy these 10 delicious spring superfoods!

Artichokes. The artichoke is a thistle-like plant native to the regions of southern Europe, North Africa and the Canary Islands. Artichokes have been around for a long time, and were used by the Romans to treat digestive issues. An ingredient in artichoke leaves help your liver form bile – something necessary for good digestion. If your liver doesn’t produce enough bile, your food doesn’t get broken down properly, and you end up with stomach pains and indigestion. They are also a good source of potassium and magnesium, both important for a healthy heart.

Apricots. The apricot is a great 50- calorie fruit – loaded with beta-carotene, iron, fiber, vitamin C, and several B vitamins. If you dry an apricot, its nutrients get more concentrated, making dried apricots a great snack. Whether fresh or dried, eating apricots will help you fight the effects of aging, protect your eyesight, ward off cancer, and prevent heart disease.

Blueberries. Not only are they delicious, but they are a superfood powerhouse! Blueberries are sweet, juicy and are packed with tons of antioxidants – one of the highest ranking (after pomegranates). Blueberries contain a specific antioxidant called anthocyanin  that hunts down and destroy free radicals. Free radicals are molecules in your body that are created in your body whenever cells turn oxygen into energy. These molecules destroy healthy cells, and sets the stage for illness and inflammation.

Dandelion Greens. The common dandelion is edible and offers a wealth of nutritional and medicinal benefits. Fresh dandelion greens have a mild, pleasant, slightly bitter flavor and are available at many health food stores. These greens contain vitamins C and B6, thiamin, riboflavin, calcium, iron (crucial for generating red blood cells), potassium (to help regulate heart rate and blood pressure), and manganese. Other nutrients present in dandelion greens include folate, magnesium, phosphorus, and copper.

Garlic. Garlic has been appreciated for thousands of years for its healing powers as well as its flavor. They contain flavonoids and sulfur compounds that may inhibit tumor growth and prevent cancer development. According to the ACJM, incorporating garlic into your daily eating may reduce your risk of cancers of the esophagus, pancreas, stomach, breast, stomach, and colon. Eating just one clove of garlic can aid in lowering blood sugar, protecting your body against bacteria, stabilizing blood sugar, strengthening your immune system, lowering LDL (bad cholesterol), and reducing risk of heart disease.

Ginger. Used for thousands of years, ginger possesses many health benefits. It has been used to aid in digestion, calm nausea, improve circulation, soothe headaches, provide pain relief and has been suggested in the prevention of heart disease. Ginger also possesses two powerful antioxidants gingerol and shogaols, which has been widely researched and proven to be effective as an anti-inflammatory and antimicrobial agent. While most people tend to consume ginger in the fresh, ground/dried form, you can also consume it in capsules, extracts, candied ginger, and as crystallized ginger.

Lemon. Lemons have strong detoxing properties that help cleanse your body, aid in digestion, and promote waste elimination. This fruit contains a powerful antioxidant vitamin C that prevents oxidation in the cells caused by free radicals. This antioxidant may prevent more than one cancer such as: cancers of the bladder, breast, cervix, colon and rectum, esophagus, lung pancreas, and stomach As an added bonus, the peel contains another cancer-fighting antioxidant, monoterpenese.  Be sure to grate the peel, or zest, and add it to your meal!

Salmon. First and foremost, always buy wild caught – never farm-raised. Salmon is a good source of omega-3, an essential fatty acid. You have to obtain it from food sources because the body does not produce them. Generally, fresh water fish, like salmon, is the suggested dietary from source. However you can get it via certain plant sources as well. There are two kinds of omega-3 fatty acids are found in fish: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids help in reducing blood clot formations, lowering blood pressure, increasing good cholesterol HDL and and reducing triglyceride levels (fat in the blood.)

Spinach. These tasty leaves are loaded with nutrients, including many antioxidants powerhouses. It’s rich in carotenoids, and is a good source or magnesium, manganese, folate, vitamins A,C,K and iron. Spinach possesses twice as much iron than any other leafy greens; a key component in red blood cells that fuels our muscles with oxygen for energy.

Sunflower Seeds. High in vitamin E, it’s a key vitamin for skin health. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Because of vitamin E’s antioxidant properties, it helps to fight against collagen breakdown due to pollution, smoking, processed foods, and excessive sun exposures. Basically it helps to keep premature aging at bay.

I want to hear from you! Which spring superfoods do you plan to incorporate more of this season? Comment below, and let’s get a dialogue going.

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