baked pancakes

Baked Gingerbread Pancakes

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Baked Gingerbread Pancakes

My first experience with baked pancakes was at the Firefly Southern Grill in Evansville, IN. I loved them so much that I found this recipe and as always modified it. I hope you enjoy this recipe as much as I do! P.S. I have not attempted this with gluten-free flour so let me know if you find it works.

Baked Gingerbread Pancake

Cook Time:15 min

Prep Time: 10 min

Pancake:

½ cup plant-based milk

½ cup all-purpose flour ( ¼ cup whole wheat/ ¼ cup white)

2 tablespoons all-purpose flour

½ cup unsweetened applesauce

2 eggs

1 tablespoon cane sugar

1 tablespoon dark molasses

¼ teaspoon ground ginger

¼ teaspoon ground cinnamon

¼ teaspoon table salt

Topping only:

1 cup organic lemon yogurt (I used plain organic yogurt with a couple of drops of lemon essential oil

  • Preheat oven to 450 then coat ovenproof skillet with coconut oil or butter
  • Combine all ingredients together except yogurt and whisk until lump-free
  • Pour batter into skillet and bake until pancake is firm about 12 minutes
  • Immediately remove the pancake from oven and cut into wedges and top with yogurt

Healthy Carrot Muffins

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Wheat free Carrot Muffins

One of my favorite desserts used to be conventional carrot cake.  That was the version full of white flour and sugar!  So when I ran across this recipe in The Great American Detox Diet, I was very excited.  The muffins are made of whole food ingredients, have an outstanding flavor, simple to make and moist!

The recipe didn’t call for nuts but I think next time I will include.  Also, I didn’t have an orange for the zest so I used the Doterra Wild Orange oil which worked great and gave it a lovely zing of orange. Thank you and enjoy these wonderful delicacies.

Note: Spelt does contain gluten but because of its molecular makeup, it is typically easier to digest for those who are mildly sensitive. When in doubt, use gluten-free flour.

Carrot Muffins

2 cups white spelt flour

1 cup whole spelt flour

1 1/2 teaspoons baking soda

1 1/2 teaspoons baking powder

1/2 teaspoon cardamom powder

1/2 teaspoon cinnamon

1/4 teaspoon freshly ground nutmeg

1/2 cup unsweetened applesauce

1 cup water

1/3 cup unrefined coconut oil

1 tablespoon vanilla extract

2 tablespoons apple cider vinegar

1/4 teaspoon sea salt

Zest of 1 orange ( I used 3 drops Wild Orange Doterra oil)

1 1/2 cups grated carrot

1/2  cup unsweetened shredded coconut

1/2 cup maple syrup

1  cup raisins

Preheat oven to 325 degrees.

In a large mixing bowl, sift together the white spelt flour, whole spelt flour, baking soda, baking powder, cardamom, cinnamon, and nutmeg. Stir to combine and set aside.

In a blender, combine the applesauce, water, oil, vanilla, vinegar, salt, orange zest, carrot, coconut, and maple syrup. Blend until well combined.

Fold the wet ingredients into the dry, add the raisins, and stir until just mixed.

Pour 1/4-cup scoops of batter into oiled muffin pans and bake for 20 minutes.

YIELD: 24 3″ Muffins

Recipe from The Great American Detox Diet by Alex Jamieson

Sweet Potato Hash Browns

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Sweet Potato Hash Browns

This sweet potato hash browns recipe is a superfood nutrient powerhouse. Sweet potatoes are root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and help prevent chronic disease.

Ingredients (use organic when possible)

  • 2 sweet potatoes, shredded
  • 1/4 teaspoon of pink Himalayan salt
  • 2 to 3 large kale leaves, shredded
  • 1/4-1/2 teaspoon freshly ground black pepper

Directions:

Rinse the shredded potatoes and pat them dry. Mince the garlic. Coat the skillet with coconut oil or organic butter. Over medium-high heat, sauté the potatoes with salt until the potatoes are crisp. Once the potatoes are done add kale and garlic to the pan and continue sautéing for about 2 more minutes. Remove from heat. Add pepper.

Nutrition Information Per Serving: makes 2 servings

calories: 450, fax: 1 g, saturated fat: 0 g, calories from fat: 2%, Cholesterol: 0 mg, protein: 10 g, carbohydrates: 102 g, sugar: 2 g, fiber: 7 g, Sodium: 366 mg, calcium: 0 mg, iron: 0 mg, vitamin C: 0 mg, beta-carotene: 0 mcg, vitamin E: 0 mg

Source: Recipe from 21 Day Weight Loss Kickstart by Neil Barnard, M.D; recipe by Jason Wyrick of the Vegan Culinary Experience.

Mocha Mousse Recipe

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This is an amazing Mocha Mousse recipe made with tofu. I tricked my hubby one night and served this after he told me he’d “never eat tofu”. Because it tastes like the most delicious chocolate mousse ever, he loved it– but he WAS quite surprised to find out he just ate tofu! Note with tofu or any soy-based ingredient, use organic non-GMO sources.

The beauty of this dessert is that you can eat it for breakfast or anytime you crave something chocolate. It’s loaded with protein and only uses a natural source of sweetener from dates.

Despite what you may have heard, soy is a healthy food. Its safety and health value depend on how it was produced and processed. Like most other plant foods, the healthiest soy foods are the least processed. Young soybeans, also called edamame, can be steamed and eaten right from their pods. This is one of my favorite snacks. Soybeans are also used to make other foods such as soy milk, tofu, tempeh, and miso, as well as soy meats and cheeses.

Eating whole soy foods may reduce the risk of breast cancer and several other types of cancer, fibroids, and even inflammation. Soy is helpful for bone health, heart health, and menopausal symptoms.

Ingredients:

  • 1 12.3-ounce package of organic firm silken tofu
  • 2 tablespoons cocoa or carob powder. You can also use a chocolate protein powder.
  • 1 tablespoon grain-based coffee substitute granules (optional) or instant decaf coffee such as Mount Hagen organic fairtrade coffee
  • 1/2 teaspoon vanilla extract
  • 1/2 cup chopped dates, or 1/3 cup date sugar*

Directions:

Mix tofu, cocoa or carob powder, coffee substitute, if using, and vanilla in a blender or food processor.

Next, add dates or date sugar to the blender and blend thoroughly.

Chill, eat and enjoy.

The recipe makes 5 servings.

*Date sugar is simply made from finely grounded dehydrated dates.

If you don’t have chocolate protein, you can use vanilla also. Although, I can’t guarantee it would be as delicious. Here is my favorite plant-based vanilla protein.

 

Nutrition Information

Per 1/3-cup serving: calories: 97 | fat: 2.3 g | saturated fat: 0.5 g | calories from fat: 20.9% | cholesterol: 0 mg | protein: 5.7 g | carbohydrate: 15.4 g | sugar: 10.5 g | fiber: 2.4 g | sodium: 27 mg | calcium: 32 mg | iron: 1.3 mg | vitamin C: 0.1 mg | beta-carotene: 1 mcg | vitamin E: 0.2 mg

Recipe from Delisa Renideo, Food for Life Instructor for the Cancer Project

Let me know how much you enjoyed it or any substitutions you made that worked. Especially let me know if you tricked your spouse or kiddos into eating tofu!

 

Turmeric Tea

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What are turmeric and turmeric tea? Turmeric, an herb often used in cooking, has many great health benefits. Turmeric, a plant in the ginger family. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

Meghan Telpner, author of the blog Making Love in The Kitchen, shared the following benefits one should consider it.

Historically, turmeric was used in Ayurveda and other traditional Indian medicine, as well as in Eastern Asian healing such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system.

Today, turmeric is promoted as a dietary supplement for a variety of health conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.

I love that this recipe is gluten-free and dairy-free which makes this recipe even better for the digestive system. Plus it is super simple to make.

Turmeric Tea Ingredients*

  • 8 ounces (1 cup) coconut milk (or any plant milk)
  • 1/2 teaspoon turmeric powder
  • 1/2-inch wide round slice of ginger root, peeled and finely chopped
  • Dash of cayenne pepper
  • 1/2 – 1 teaspoon honey or other natural sweeteners
  • Optional additions: cinnamon, cardamom, nutmeg, etc

Instructions

Gently warm the milk on the stove. In a mug, combine the remaining ingredients. Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth with no lumps. Add the rest of the milk and mix well. You can leave the pieces of ginger in the tea, or strain it out before drinking.

If you love turmeric as much as I do, check out this Maple Pecan Cauliflower recipe!

It’s so delicious on a chilly night and so therapeutic if you are having digestive issues. I’m all about supporting the gut so let me know if I can help you further. I’m one of the top Digestive Health Specialist in the Summerville, SC area but work with people all across the U.S. If you’d like to learn more about gut health, we’d love to connect!

*Recipe courtesy of Joanna Kneller.

 

naturopathic doctor summer squash recipe digestive health gut

Summer Squash and White Beans

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Wondering what to do with an excess of summer vegetables–zucchini, summer squash, fresh tomatoes? Summer squash and white beans saute is the perfect solution. Protein-rich white beans and summer squash make for a delicious and hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers, or corn.

Ingredients (use organic when possible)

  • 1 tablespoon coconut oil
  • 1 medium onion, halved and sliced
  • 2 cloves garlic, minced
  • 1 medium zucchini, halved lengthwise and sliced
  • 1 medium yellow summer squash, halved lengthwise and sliced
  • 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
  • 2 medium tomatoes, chopped
  • 1 tablespoon red-wine vinegar
  • 1/3 cup finely shredded Parmesan cheese (or nutritional yeast for non-dairy version)

Preparation:

  • Heat oil in a large nonstick skillet over medium heat.
  • Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes.
  • Add zucchini, summer squash, oregano, salt and pepper and stir to combine.
  • Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
  • Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes.
  • Remove from the heat and stir in Parmesan.

Tips & Notes:
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Per serving: 195 calories | 6 g fat (2 g sat, 4 g mono) | 5 mg cholesterol | 25 g carbohydrates | 11 g protein | 8 g fiber | 600 mg sodium | 726 mg potassium | Vitamin C (50% daily value) | Folate & Potassium (21% dv) | Calcium, Magnesium & Vitamin A (15% dv)

Courtesy of Eating Well

Refreshing Radish Salad

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This refreshing radish salad is great for summer and easy to make. Fresh radish is nutrient-dense packed with Vitamins E, A, C, B6, and K. Plus it’s high in antioxidants, fiber, zinc, potassium, phosphorous, magnesium, copper, calcium, iron and manganese. Radishes are in the cruciferous family which help protect again cancer and other disease.
And I have to admit, I’m not really a fan of radishes but they came in my CSA (Community Supported Agriculture) box so I needed to find a way to enjoy them.

Both red and daikon radishes offer various health benefits, but they contain different nutrients and compounds. Red radishes, known for their peppery flavor and vibrant color, are a good source of vitamin C, fiber, potassium, and antioxidants like anthocyanins. These antioxidants may help reduce the risk of chronic diseases by combating oxidative stress in the body.

Daikon radishes, on the other hand, are larger and milder in flavor compared to red radishes. They are rich in vitamin C, potassium, folate, and antioxidants like quercetin and phenolic compounds. Daikon radishes also contain enzymes that aid in digestion and have been associated with potential anti-inflammatory effects.

Both varieties are low in calories and high in fiber, which can support digestive health and help with weight management. Additionally, radishes, in general, contain compounds that may have antimicrobial properties, supporting the immune system.

As always, to minimize herbicide and pesticide exposure and take stress off the body, use organic ingredients.

Refreshing Radish Salad Ingredients

  • 2 cups peeled and thinly sliced daikon (Japanese white radish) or red radishes*
  • 1 cup thinly sliced green apple, sliced into half-moons
  • 1/3 cup grated carrot
  • 1/4 cup thinly sliced red onion, sliced into half-moons
  • 1 red radish, grated
  • 1/4 cup freshly squeezed orange juice
  • 2 tsp brown rice syrup (agave can also be used or honey)
  • 1 tsp freshly squeezed lime juice
  • 1 tsp sea salt or celtic salt
  • 10 leaves fresh mint or cilantro (optional)
*I didn’t have the daikon radishes so I used red radishes. It was still delicious.

Refreshing Radish Salad Directions

  1. Combine the daikon, apple, carrot, onion, and red radish in a large mixing bowl.
  2. In a small mixing bowl, whisk together the orange juice, rice syrup, lime juice, and sea salt.
  3. Pour the liquid over the vegetables and toss well to combine.
  4. Garnish with the mint and cilantro.
  5. Enjoy this refreshing radish salad and let me know in the comments what you think of this recipe.

 

To learn more about how to support your health and prevent disease through nutrition, digestion, supplementation, and detox, book a call with me today. Let’s discuss personalized strategies to help you and your family feel renewed and vibrant. Your health is worth investing in!

Diary Free Waldorf Salad

California Waldorf Salad

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This California Waldorf salad is a low-fat, dairy-free alternative to the traditional recipe and is a fantastic starter for any meal. It is quite refreshing and has the right amount of crunchy, tangy, sweet quality to appeal to anyone’s palette. Even though it’s a salad, I typically eat it for my in-between meal snack or dessert.

The walnuts in this recipe are rich in omega-3 fatty acids. Omegas are the key to many functioning tissues within the body and are integral to preventing heart disease and stroke. They also support cognitive performance & overall brain health. Some studies show maintenance of healthy triglyceride levels is already within a normal range.

Omegas are key to reproductive health, healthy aging, and maintaining your weight.

Regarding aging, we can experience fewer natural oils, sun damage, and decreased cell renewal can all lead to dry, rougher skin as we get older.

If you need an additional source of omega, I recommend Modere Omegas contain 1000 mg of oil in a blend of EPA, DHA, and Vitamin E.

california waldorf salad contains walnuts. Walnuts are an excellent source of omegas.

Ingredients (use organic when possible)

Makes about 6 1-cup servings

2 crisp, tangy apples (Fuji, Pink Lady, or Granny Smith)
1 large carrot, julienned or grated
1/2 cup raisins or dried cranberries
1/4 cup chopped walnuts*
1/3 cup dairy- and egg-free mayonnaise substitute like Vegenaise
3 tablespoons seasoned rice vinegar

Directions

Scrub, core, and dice apples, then place them into a salad bowl.

Add carrots, raisins, and walnuts. Regarding walnuts, the recipe calls for 1/4 cup, but I like to add more!

In a separate bowl, mix the mayonnaise substitute and vinegar.

Add to salad and stir to mix. Chill before serving if possible.

Nutrition Information | Per serving (1 cup)

calories: 117; fat: 3.7 g; saturated fat: 0.4 g; calories from fat: 28.5%; cholesterol: 0 mg; protein: 2.3 g; carbohydrates: 20.9 g; sugar: 15.4 g; fiber: 2.2 g; sodium: 216 mg; calcium: 23 mg; iron: 0.6 mg; vitamin C: 3.4 mg; beta-carotene: 1008 mcg; vitamin E: 0.3 mg

Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life for Children by Amy Lanou, Ph.D.

*Note: Be sure to store walnuts in the refrigerator or freezer.