Tag Archive for: Gluten-free

Cranberry Date Salad

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This Cranberry date salad is a bit addicting! As a bonus, it contains all whole foods. Plus, I recommend using organic ingredients as well to prevent adding things you don’t need in your diet such as pesticides and herbicides. It contains dates as a natural sweetener and does not contain sugar. This is so delicious, I eat it for dessert!

2 cups raw cranberries
8 large Medjool dates (pitted)
2 oranges peeled
1 apple chopped
4 tablespoons walnuts

Place all ingredients in a food processor or Vitamix and blend for one-two minute. The mix should be chunky. Serve immediately and store in the refrigerator.

I like to add extra walnuts on top. I’ve also used pecans which work well too.

Makes 6 servings.

If you are searching for more good-for-you holiday recipes, you can request our Healthy Thanksgiving recipes guide. Enjoy and please

Thanksgiving Recipes: Pumpkin Pudding

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With so many healthy options available, Thanksgiving can be enjoyed guilt and gluten-free.

Pumpkin is a great source of fiber and nutrition so don’t pass it up, just pass on the crust!

Ingredients:

  • 1 (15-ounce) can pureed pumpkin
  • 1 2/3 cup non-GMO soy  or coconut milk
  • 3 tablespoons cornstarch or arrowroot powder
  • 1 tablespoons molasses
  • 1/4 cup brown sugar
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon salt
  • Walnuts or pecans, chopped (optional for topping)

Transfer the mixture except for the nuts to a medium-sized saucepan and place over medium to low heat. Allow the mixture to simmer over medium-low heat until thickened, which will be about 5-10 minutes. Watch closely and stir it occasionally to ensure it doesn’t burn.

Transfer into individual serving cups and refrigerate 1-2 hours before serving. Sprinkle with chopped pecans or walnut before serving or add a dollop of coconut whipped topping.

You can also serve with organic vanilla wafers.

Brown Rice Salad with Crunchy Vegetables

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This is a great dish to take to a picnic or other group get together and I received rave reviews from it!

Ingredients:

  • 3-4 cups of cooked organic brown rice
  • ¼ c. scallions or red onions
  • 1 small organic red or yellow pepper chopped
  • ½ c chopped organic celery
  • ½ – ¾ c chopped organic carrots
  • ¼ – 1/2 c chopped parsley
  • ¼-1/2 c chopped nuts (pecans, almonds, or walnuts)

Vinaigrette Dressing:

  • ½ c Organic Extra Virgin Olive Oil
  • 4-5 T Red Wine Vinegar
  • Ground Black Pepper

Preparation:
Cook rice with appropriate water or vegetable broth.  I sometimes use a mix of ½ low sodium vegetable broth and ½ water to cook my rice as it gives it flavor.  If using a vegetable broth to cook rice, you may not want to add salt as broth has plenty of sodium.  I also cook my rice with a couple cloves of minced garlic for flavor and health benefits.
Combine cooked cooled rice and raw vegetables and nuts.  Add parsley.  Mix vinaigrette in separate bowl and pour over rice and veggie mixture.  Serve at room temp.  Can refrigerate up to a day ahead and bring back to room temp before serving.

Original Recipe from How to Cook Everything Vegetarian by Mark Bittman 2. Salads

Pumpkin Chocolate Chip Cookies

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The holidays are a perfect time for pumpkin cookies. You don’t have to skip yummy holiday treats just find better choices which is what I do. When your sweet tooth demands a festive treat, or when you need to take a dish to a holiday get together, consider Pumpkin Chocolate Chip Cookies.

All ingredients used are organic if available.

  • 3/4 cup unsweetened applesauce
  • 1/2 cup cane sugar or agave
  • 2 eggs
  • 1 (14 ounce) can pumpkin puree
  • ½ cup coconut oil
  • 2 teaspoon rice or almond milk
  • 2 teaspoon vanilla
  • 1 12-oz package Enjoy Life dark chocolate or carob chips
  • 2 teaspoon baking soda
  • 4 teaspoons baking powder
  • 4 cups gluten-free flour
  • 2 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice (optional)

Directions:

Preheat oven to 375 degrees.

In a large mixing bowl, stir together applesauce, sugar, eggs, pumpkin, milk, oil and vanilla until well mixed. Stir in chocolate chips.

In a smaller bowl, stir together baking soda, baking powder, flour, cinnamon, and pumpkin pie spice.

Add dry ingredients to wet, and stir until well mixed.

Drop by heaping, rounded tablespoons onto ungreased baking sheet. Cookies do not bake larger—they bake to the size you make the dollop. Bake for 10-15 minutes (my oven only takes 10 minutes). Let cool on baking sheet for several minutes before transferring to a cooling rack.

chocolate almond butter rice crispy treats

Nutty Chocolate Rice Crispy Treats

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Nutty Chocolate Rice Crispy Treats are a family favorite and super easy to make. These delicious treats are the healthy version of rice crispy treats. The bonus is they also contain chocolate!

They are a healthy source of protein to kick those sugar cravings or to boost your energy.  I use chocolate in mine but if you are not a chocolate fan, you can use vanilla protein powder. I promise not to judge you and think there is something wrong with you for not wanting chocolate.  I will caution you as they are addicting! The first time I made them, I ate way too many and had a bit of a belly ache!

Nutty Chocolate Rice Crispy Treats are a great way to incorporate extra protein and kick the sugar or chocolate cravings at the same time.

Regarding nut butters, always buy organic. Next review the ingredients. The ingredients should be the nut source and salt. Nothing else. Seed oils are not necessary, add extra calories and most concerning, create inflammation in the body.

Ingredients

1/3 c of raw honey or pure maple syrup

2/3 c of organic almond butter (you can substitute sunflower seed or cashew butter)

1 c of Modere Pure Chocolate Protein

3 c of organic brown rice cereal (gluten-free)

Directions

Mix the first 3 ingredients well.  Once thoroughly mixed, combine cereal.  Press with wax paper into pan, refrigerate for about one hour. After one hour, cut into 2 inch squares, and enjoy!! Be sure to store in the refrigerator. If you prefer a ball form, you can roll them into quarter size balls too.

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.