protein

Cashew Cookie Bites

September 13, 2022/in Healthy Recipes

Introducing Guilt-Free Cashew Cookie Bites: A Delicious, Quick, and Healthy Dessert Alternative

When it comes to a tasty treat that’s not only easy to make but also a healthier option for your sweet tooth, look no further than our Cashew Cookie Bites. With just five simple ingredients and a preparation time of mere minutes, these little delights have become a staple at my events, seamlessly replacing those less-than-healthy desserts.

Not only are they a scrumptious indulgence, but Cashew Cookie Bites are also gluten-free and dairy-free, making them an ideal choice for those with dietary restrictions. And did I mention they are guilt-free too? Instead of dwelling on diets and deprivation, let’s focus on what you can relish.

The moment you take that first bite of these delightful morsels or any other healthier treats, you might discover that your cravings for processed, sugar-laden foods begin to wane. It’s all about embracing the positive impact food can have on how you feel. Do your food choices leave you feeling light, energized, and invigorated? Or do they make you feel heavy, bloated, and lethargic? Your body is trying to communicate with you through these sensations.

If you find yourself in the latter category, it’s a sign that your digestive system might not be functioning optimally. In such cases, digestive health testing can be an invaluable tool to help you get back on track. Alternatively, you can start with something as simple as a digestive enzyme to see if it makes a difference. Remember, staying healthy doesn’t have to be a challenging endeavor.

So, why not start by whipping up a batch of Cashew Cookie Bites, savoring their deliciousness while making a conscious choice to put your well-being first? It’s a small step toward a healthier, happier you! Eating health doesn’t have to be hard or bland.

Ingredients for Cashew Cookie Bites

1 1/3 cup raw cashews

2/3 cup gluten-free, glyphosate-free One Degree organic oats

5 Tbsp. raw unfiltered honey, agave, or organic maple syrup

1 scoop or packet of Perfect Aminos Power Meal (or your favorite nonGMO plant-based protein powder)

1/3 cup dairy-free mini-chocolate chips (Enjoy Life brand is non-dairy)

Directions for Cashew Cookie Bites

First, blend cashew and oats in a food processor until flour-like consistency.

Next, stir in Perfect Amino Power Meal and honey or agave. Chocolate chips can be added to the food processor at the end or folded in at the end. Roll into bite-size balls. If it is too dry, add one tablespoon at a time of plant-based milk or water.

Store Cashew Cookie Bites in the refrigerator in a sealed container. Enjoy and let me know what you think of them in the comments. Or more importantly, let me know if you were able to stop at eating just one! I’ve not been able to achieve that yet.

If you are a serious chocolate lover, you can replace the vanilla protein with chocolate. When it comes to animal protein powder, always use a clean nonGMO version.

Note: If you struggle to digest nuts which many people do, try soaking the cashews for a few hours in water or soaking them overnight. Rinse and pat dry before using in the recipe. This makes them much more digestible for those who struggle.

What are the Key Components of Gut Health – Listen to Your Body

February 19, 2022/in Health Issues

What are the key components of gut health? Remember to listen to your body as it leaves us clues.

The gut is the cornerstone of wellness. GI discomfort is often the primary issue or a secondary result of other problems within the body.

How do you know if your gut is out of balance? Your gut is most likely out of balance if you experience gas, bloating, belching, stomach pains or soreness, constipation, or diarrhea. There can be numerous other signs but these are the most common.

GI discomfort seems to grow as changes in our environment, stress, eating and drinking habits, food supply, medications all impact the function and strength of the gut.

Balancing and optimizing gut health can be achieved through the correct dietary protocols, nutraceuticals, and stress management.

Critical components of gut health are ensuring that

We are putting real food in the body
We have the appropriate enzymes to break the food into nutrients
Our pH is balanced
We have a sufficient amount of good bacteria

It’s not as difficult as it sounds, I promise.

First, to put real food in the body, focus on shopping the perimeter of the market. Here is a sample of what I eat. Green smoothie with plant protein for breakfast, lentil soup and GF crackers for lunch, and Clean, organic meats with a vegetable for dinner or large salad with boiled eggs.

Second, add a digestive enzyme to your diet and take it with each meal. Here is a general one that uses clean ingredients to use if you haven’t tested to determine what you need.

Third, you can determine your pH with 24 Hour (UA) Urinalysis which provides insights on 17 areas of your gut and overall health. As important we can see macronutrients you aren’t breaking down such as fats, carbs, proteins, or ALL the above! This is critical as you may be eating a healthy diet and you aren’t receiving the critical nutrients to heal and repair your body. Once we know which specific enzymes you need to support with, we can recommend a specific diet and supplement best for you. Learn more about the test here.

Last, add a probiotic that also contains a post-biotic and a prebiotic. The 24 UA testing will tell us your bowel toxicity but everyone can benefit. If you’ve been taking the same one for years, it’s time to switch! Your body needs a variety of good bacteria. A good Trebiotic can be a little more of an investment than you may be making but well worth it if you are ready for a positive transformation in your health.

Want more insights, take this 3-minute Health Quiz and we will respond with more specific recommendations.

Banana Blueberry Overnight Oats

January 25, 2013/2 Comments/in Healthy Recipes

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.

naturopathic doctor summer squash recipe digestive health gut

Summer Squash and White Beans

December 7, 2009/in Healthy Recipes

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.

Courtesy of Eating Well