Eating Intelligently During the holidays, Ok, maybe afterwards! :)
/I hope you enjoy this recourse wonderful recipes. I love the mediterranean garlic sauce.
If you're like me we don't have time to make good meals. I love healthy meals that are quick and easy! In the morning I start with a healthy vitamix shake that takes me 15 minutes for my whole family, including clean up! For lunch and dinner, I like doing an easy, fast paleo organic salad with yummy dressing and fermented foods for a healthy happy Flora population in your digestive system! I have found that gut health from proper bacterial and yeast colonies are critical to our health and happiness!
Enjoy!
QUICK, IMPROMPTU SALAD DRESSING A WINNER!
April 24, 2015
We had our third Daniel Plan/biblical foundations for health workshop and we made a healthy shake and dressing. I forgot the lemon so I just made it up.
I put it on organic spinach and let everybody try it. YUMMY! One person said, "I'm going to make that one tonight when I get home". It was already after 9 pm. I just barely taste tested it and after everybody ate it, there was no more, so I had some at home as well.
Personally, I don't like vegetables by themselves, especially raw cruciferous veggies like broccoli. I sometimes force myself to eat it because its so healthy. On the other hand, I have learned to almost make any veggie taste awesome, or for that matter, almost any food. Recipes down below!
Secret tips:
I was sharing with a patient how to make a winning salad dressing. She worked at the white house for years as the head chef. She said that they got to hang out for several times with a world renowned chef. Because it is not kosher to ask for the recipe, she just observed. After I told her my recipe, her discoveries with this chef revealed a similar dressing. See below for recipe.
My kids lick this off their plate because it's so good.
Here is the foundational ingredients that you can build world class dressing with:
1 tsp dijon mustard smooth or grainy 2 tbsp plus 1 tsp apple cider vinegar 1/2 cup extra virgin olive oil 1 tbsp mixed efas (from my office) or expeller expressed flax oil. This is the base recipe. I replaced the raw wine vinegar with the apple cider vinegar. I triple the amounts so I can have enough for family of 5 to last longer. Add herbs, garlic or anything else to your hearts desire. Enjoy!
Here is the one I made in the Daniel Class:
Serves 10 people plus.
- 1/2 cup good quality extra virgin Olive oil. Click here for good brands.
- 1/2 cup Mixed efa (Biotics brand carried at my office), More info.
- 1/4 cup Apple cider vinegar
- 3 cloves minced garlic cloves
- 2-3 tsp Premier Pink Sea Salt
- 1 tbl Dijon Mustard
- Enjoy!!!!
- Other Dressings below
Kwik and Easy & Tasty Smoothie recipes:
What you will Need:
1. *Good cold processed protein powder (please note many proteins cause Inflammation). We only use cold processed from organic sources. Heat destroys the protein. More Info non damaging, healthy protein powders.
2. *Mixed EFA's (Mild nutty flavor, great over steel cut oatmeal & salads as well)
3. Powdered nutrients prescribed by Dr. Paul (ex. Maca for energy/adrenals, Lecithin granules (premier research), Nitrogreens-super green food (Biotics Research), Please see your Rx list from Dr. paul.
4. 1 cup per person of pure water (Spring water is best), Reverse Osmosis gets rid of toxins but all minerals as well which is not good.
5. *1/2 cup person of unsweetened almond or coconut milk (optional)
6. *Organic frozen Berries or other fruit (if you are not trying to lose weight, bananas are ok)
7. Other options: 1 tsp organic peanut butter, organic peppermint drops (1 drop per person)
8. Good blender like the vitamix. This is important for fast clean up and grinding up hard things more effectively (If you use nuts or seeds etc...). If you have a less powerful blender, you can grind up nuts & seeds in a coffee grinder first. Remember, just enough to use for that serving. They stale real fast once ground up. Put the remainder in the freezer and use as quickly as possible if you don't want the "freezer" taste.
9. *Raw organic Spinach (least expensive at Costco/Sams, Taylor farms. 3/4 cup/person).
10. Optional: 1 cup organic kale mix (Costco as well)
Hints for making smoothie:
1. put liquid first
2. Put heavy items last (berries, ice)
3. Ice is optional at end (warning: too cold is not good for the stomach) Put enough berries & ice to lower the temperature to your liking. Feel the blender to see how cold it is.
4. Blend and enjoy!
Other Smoothie Recipes
Smoothie Recipes Follow these simple steps to make perfect Smoothies. •
Add the liquid to the blender first • Start blender on low • Add the protein powder. • Add the fruit, flavor extracts and ice cubes. • Blend on med-high to high • Pour into an attractive tall glass, sit down and relax.
Drink or eat your shake with a spoon over ten to fifteen minutes if you can. By eating slowly you allow your system to digest your shake, and you practice eating more slowly for other meals throughout the day.
Blueberry Power Smoothie 2 cup filtered water, 2 raw eggs per adult, 1 if child (http://articles.mercola.com/sites/articles/archive/2002/11/13/eggs-part-two.aspx for info on safety, 1/2 cup Organic frozen blueberries, Stevia or yacoon syrup to taste, Genesis Ricebran from lifestar, Olive oil 1 tbl
Banana Smoothie 1-2 Scoop protein power 1 cup plain soy, rice, Almond or low fat milk ½ medium banana few drops vanilla extract 1 dash cinnamon 4 ice cubes
Strawberry Parfait Smoothies 1-2 Scoop protein power 1 cup strawberry flavored fat free yoghurt 1 cup strawberries 4 ice cubes
Orange Mango Smoothies 1-2 Scoop protein power 1 cup plain soy, rice, Almond or low fat milk ½ cup frozen or tinned mango chunks ½ cup canned mandarins, drained 4 ice cubes
Peach Almond Smoothie 1-2 Scoop protein power 1 cup plain soy, rice, Almond or low fat milk 1 cup frozen peach slices few dashes ground ginger ¼ teaspoon almond extract 4 ice cubes
Cafe Mocha Smoothie 1-2 Scoop protein power 1 cup plain soy, rice, Almond or low fat milk ½ medium banana 2 teaspoons instant-coffee crystals 1 dash cinnamon 4 ice cubes
Apple Pie Surprise Smoothies 1-2 Scoop protein power 1 cup plain soy, rice, Almond or low fat milk 1 cup apple slices few dashes each of cinnamon, nutmeg, cloves ¼ teaspoon vanilla extract4 ice cubes
Pineapple Orange Coconut Smoothies 1-2 Scoop protein power 1 cup plain soy, rice, Almond or low fat milk 1 cup frozen or tinned pineapple chunks 1/8 teaspoon coconut extract ¼ teaspoon orange extract 4 ice cubes
Cranberry Blueberry Smoothies 1-2 Scoop protein power 1/3 cup low fat dry milk ½ cup low calorie cranberry juice ½ cup frozen blueberries few drops orange extract 4 ice cubes
Chocolate Strawberry Smoothies 1-2 Scoop protein power 1 cup plain soy, rice, Almond or low fat milk 1 cup frozen strawberry few drops vanilla extract 4 ice cubes
Cranberry-Orange Power Smoothie 1-2 Scoop protein power 1 cup cranberry juice 1 large banana 1 medium orange, peeled and segmented ½ cup strawberries, hulled ¼ cup raspberry sherbet 1 cup ice cubes
Cucumber-Honeydew Smoothie 1-2 Scoop protein power 1 cucumber, peeled, seeded and chopped 2 cups cubed honeydew melon 2 cups passion fruit juice 8 sprigs fresh mint, or amount to taste 2 cups crushed ice
Paleo Salad Delight Recipe:
4 cups organic mixed greens from taylor farms
2 tbl mediterranean garlic dressing (see below for recipe).
1 cup fermented foods including green peppers, fish, mushrooms. Thanks mom from Korea that help make these foods!
1 cup cucumbers
Lebanese/Mediterranean Garlic Sauce.
Lebanese garlic sauce
I love this sauce! The only complication with this is that once you refrigerate it, it gets hard because of the coconut oil that I use, but it still tastes great! Just let it melt on your plate and use it on whatever you want. It won't stay emulsified like it does in the restaurant, since I'm using healthy coconut oil to replace the vegetable oil, I don't think it can stay emulsified because of the melting at higher temperatures. The other way using rancid vegetable oil which is really unhealthy for you, helps it to stay in emulsified form. I typically use it with salads or you name it! I like it with organic corn chips gmo free with a special Kimchi my mom-in-law makes. Or with vegetables and with chicken.Be creative!
Here is the recipe:
1 cup extra-virgin olive oil in tin container with expiration date (you can increase this amount if you want less solidifying from the coconut oil going in and out of refrigerator.
1 cup expeller pressed coconut oil (no flavor) (Less if you use more olive oil), both oils = 2 cups total
1 bulb garlic
1 tbl Premier research Sea salt (processed without Nickel heavy metal that is toxic to your body)
1 cup Lemon juice
Chop garlic into small pieces, put all into 32 oz mason jar, use immersion blender and blend for 2 minutes, ENJOY! (I like with vegetables, chicken, salads, organic baked corn chips)
I know what it feels like to not have a happy digestive system. If its not happy, click here to see if you are toxic. Here is the thing, if you don't have any digestive complaints, you may have a hidden explosion waiting to happen. The mayo clinic says its probably hiding. http://www.celiaccentral.org/celiac-disease-in-the-news/Celiac-in-the-News/161/vobid--9539/
Great Dressing Recipes Continued:
POPPY SEED DRESSING
1/3 c. olive oil
2 Tbsp. Apple Cider Vinegar
Green onion, to taste
Stevia to taste (liquid version is best)
1/4 tsp. each salt and pepper
Poppy seeds
Mix ingredients together. Store in refrigerator.
LEMON-CHIVE DRESSING
¼ c. olive oil
2 Tbsp. chopped fresh chives or green onions
½ tsp. grated lemon rind
2 Tbsp. lemon juice
1 Tbsp. Dijon mustard
1 small clove garlic, minced
¼ tsp. each salt and pepper
In a small bowl, whisk together oil, chives, lemon rind and juice, mustard, garlic, salt and pepper. Serve with torn mixed salad greens.
RASPBERRY DASH SALAD DRESSING
½ tsp. of Ideal Protein Raspberry Flavored Gelatin
½ tsp. of Mrs. Dash ‘Garlic and Herb’ salt-free seasoning blend
1 Tbsp. of your favorite olive oil
Stir together the Ideal Protein Raspberry Flavored Gelatin and the Mrs. Dash seasoning. Drizzle the olive oil over a salad and toss. Now toss and sprinkle in the combined Raspberry Dash dressing and enjoy. Tip: keep a pre-mixed dressing shaker with you to take into restaurants. Variations: create a dipping sauce by mixing in (small amounts of) lemon juice and the olive oil ahead of time. After a while, the gelatin sets up and settles to the bottom, so stir the mixture up as you dip.
GINGER DRESSING
1/3 c. olive oil
2 Tbsp. Apple cider vinegar
1 Tbsp. Ginger
1 Tbsp. soy sauce
¼ tsp. each, salt, pepper, Stevia to taste (liquid version is best)
¼ tsp. hot sauce
Mix all ingredients together and store in refrigerator.
MRS. DASH DRESSING
1/2 c. extra virgin olive oil
1/2 c apple cider vinegar
1/2 c. water
Stevia to taste (liquid version is best)
1 tsp. sea salt
1 Tbsp. Mrs. Dash, garlic and herb
Squeeze of LEMON juice, not lime
Mix all ingredients together and store in refrigerator.
POPPY SEED DRESSING
1 Tbsp. poppy seed
1/3 c. olive oil
1/3 c. apple cider vinegar (adjust to taste)
Stevia to taste (liquid version is best)
¼ tsp. salt
¼ tsp. pepper
Mix all ingredients together and refrigerate.
MUSTARD DRESSING
¼ c. hot & spicy mustard
1/8 c. yellow mustard
1/3 c. olive oil
1/3 c. apple cider vinegar
Stevia to taste (liquid version is best)
¼ tsp. salt
¼ tsp. pepper
Mix all ingredients together and refrigerate.
CANDIED ALMOND COFFEE CAKE/MY VERSION CARAMEL ALMOND CAKE
This is my version of this great tasting, loaded with protein bread/cake recipe:
You can get Ideal protein vanilla pudding and vanilla drink mix at our Ideal Protein Clinic or any other Ideal Protein clinic.
The rest of the ingredients are available at grocery store
Ingredients/instructions:
1. 2 packets of each: Ideal protein vanilla pudding and vanilla drink mix
2. 4 tsp. baking powder, 1 tsp. cinnamon, 2 packet Stevia or splenda, pinch of salt. Mix.
3. Add 2/3 C. Liquid egg whites, 2 T. unsweetened almond milk, 4 tsp olive oil, 4tsp Walden Farms caramel dip (syrup should be fine), 1 tsp almond extract. Mix.
4. Pour in sprayed mini loaf pan, lightly pat down evenly & bake for 15-20 minutes at 350 degrees or until toothpick inserted comes clean. 4 ideal protein Unrestricted servings. Remember 1 serving is like eating a 8 oz steak in terms of protein amount. 20g!
My family of 6 version doubles the recipe.
