Tag Archive for: organic

Banana Blueberry Overnight Oats

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Banana Blueberry Overnight Oats

A submitted recipe by Wendy Nugent, published with permission.

This is basically my version of Overnight Oats In A Jar from a website called skinnytaste.com.  I have been eating this as a quick go-to breakfast, but still felt like I was lacking in the protein department.  I like to eat my oats cold, but some people like to take it out of the refrigerator for a few minutes before they eat it, to take the “chill” out. Let me know what you think!

  • 2 Tbsp Modere Pure Vanilla Slim Shake or your favorite plant-based protein powder
  • 1 cup Unsweetened Almond milk
  • 1/4 cup old fashioned rolled oats (Instant works ok too if that is all you have on hand)
  • 1 Tbsp chia seeds
  • 1/4 ripe banana, sliced (I slice, bag, and throw the rest in the freezer)
  • 1/4 cup fresh organic blueberries
  • Dash cinnamon
  • 1-2 Tbsp chopped nuts of choice, optional (almonds, pecans, walnuts are all great options) Be sure to soak them overnight for optimal absorption!

I start by adding the Modere Pure Vanilla Slim Shake with part of the milk and whisk with a fork, then add the remainder of the milk to get a smooth consistency. Then add the remaining ingredients except for the nuts (if using) and stir.  Let sit in a covered container overnight and when ready to enjoy, top with chopped nuts of choice.  The mixture might still be a little lumpy, but by morning it should be smooth.  If not, just give it a quick stir in the morning and you are good to go.

This is so good and really keeps me feeling satisfied until lunch.  I might still have a mid-morning snack, but most of the time I make it to lunch without feeling famished.

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

No Sodium Taco Seasoning Naturopathic Doctor Gut Health Specialist Digestive Health

No Sodium Taco Seasoning

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No Sodium Taco Seasoning

Finding no sodium taco seasoning in the store is almost impossible. So I decided to start making my own that contains real ingredients only.  Also, you’ll know that this seasoning does NOT contain preservatives and unsafe additives, dairy or whey that the store-bought packets often do.

This is an ingredient list and nutritional facts of a conventional taco seasoning packet. The sodium is 16% (yikes) plus whey (What the label doesn’t tell you: hormones, antibiotics, GMOs, glyphosate) and potato starch (more GMOs and glyphosate). The levels are only assuming you eat two tacos. Each time you make a healthier choice, you are protecting your gut (the foundation of immune health), your liver, kidney, brain, and all vital organs.

 

ingredients and nutrients in conventional taco seasoning

This no-sodium taco seasoning recipe takes minutes to make, saves money, and protects your health! I triple the recipe so I always have enough for a couple of extra meals, saving time. With this taco seasoning recipe, you can adjust the level of spice to your tastes.

This makes about 2 Tablespoons or enough for 1 pound of ground meat or beans. I double or triple the recipe to keep on hand to add to soups and stews as well. I purchase all organic spices as well. Typically, I buy in bulk from Mountain Rose Herbs to save additional money as they ship in bags instead of glass bottles. I save the store-bought bottles and refill them as needed.

No Sodium Taco Seasoning

 

Ingredients:

  • 1 T. Chili Powder
  • ½ t. Paprika
  • ¼ t. Garlic Powder
  • ¼ t. Onion Powder
  • 1½ t. Cumin
  • ¼ t. Red Chili Pepper Flakes
  • ¼ t. Oregano

Place all ingredients in a bowl and mix well. If you are storing or making a double or triple batch, I mix in a glass pyrex cup with a pour spout and use a funnel to pour into my glass jar.

Weight-Loss Goals That Help Ensure Success

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Today I announced my goals publicly. Stating your goals publicly helps ensure you will complete them. I did it because I want you to help hold me accountable for my actions. And to cheer me on when I succeed. Why? Well, confession time. I’ve gained around 7 pounds over the past few months—yikes!

All Excuses are Equal

I have a bad habit of thinking I need to eat or drink more frequently to stay warm in the winter.  Poor excuse? Absolutely, but it is mine! Also, I eat when I’m bored or anxious.

Some may find it hard to believe but I am human when it comes to my eating habits.  I like sweets. Good news…they are typically organic. Bad news…they all have calories and sugar! They all create fat and inflammation with lack of physical movement or eaten in excess.

I also love good food in general which is obvious from my frequent restaurant dining posts.

So beginning today, I’ll be sharing my journey of what I am eating, drinking, and my exercise routine over the next four weeks. I hope it will inspire you to “play along” in some form or fashion. Spring is knocking on the door so let the games begin!

Day 1 Goal:  Sugar detox.

How? Stop eating sugar and eat real food. The best way to manage your weight is by keeping a Food Journal. Write down everything you eat or drink and the approximate time for at least a week. This creates awareness of your excesses and deficiencies in your diet.

Fun, Sweaty Activity

Gym: interval training on elliptical and weights (leg day). One mile walk with my beloved Boxer.

Food Journal

Green Breakfast Smoothie:  1 cups water, 1 c spinach, 1 c kale, 1/2 apple, ¼ c blueberry, and 1/4 raspberry, 1 carrot, and 2 T flax seed.  Last but not least, my Modere Phytogreens which add another 27 carefully selected, highly bioavailable, and bioactive ingredients including marine and leafy greens and adaptogens to help optimize alkalinity, energy, and digestive health.

Lunch was a wild green salad with nuts/seeds and a cup of quinoa on the side.  3:00 p.m. Snack was sweet potato salad with walnuts and almonds, about one cup.  Sweet potatoes make me feel like I’m cheating!!

Dinner green salad, heirloom tomatoes with homemade oil and champagne vinegar dressing.  Quinoa and black beans as my main with around 6 organic corn chips.

Now it is getting tough. Craving dark chocolate or something sweet is really bad! I had a few close calls where my fingers were on the chocolate and I put it back. Instead, I had a tablespoon of almond butter.

Self Talk

Self-talk starts, ” I control food.  It doesn’t control me.  I am finished eating for the night.  Sugar harms my body, it does not heal or perform a functional purpose” Now go brush your teeth before you’re tempted again.

Water for the day:  9 cups!

I’m going to celebrate making it through Day 1! Good food, exercise, hydration, and no sweets.

I have a personal accountability partner as well. We will support each other daily and connect live at the end of the week. If you know what to eat, having a personal accountability partner is truly the key to success! If you don’t, that’s what I’m here for. Call or text 812-461-8922 to learn how we can serve you and help you stay accountable to achieve your wellness goals.

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

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.