Delicious Hummus Recipe

hummus_1

Adapted from Inspired Taste

You Will Need

  • 1 (15-ounce) can Organic chickpeas
  • 1/4 cup (60 ml) fresh lemon juice (1 large lemon)
  • 1/4 cup (60 ml) well-stirred organic tahini
  • 2 large raw garlic cloves, minced
  • 2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving
  • 1/2 teaspoon ground cumin
  • Celtic Sea Salt to taste
  • 2 to 3 tablespoons (30 to 45 ml) water
  • Dash ground paprika, for serving

Instructions:

1. In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.

 

2. Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl then process another 30 seconds or until well blended.

3. Open, drain, and rinse the chickpeas. For creamy hummus, remove the skins! Add half of the chickpeas to the food processor and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining chickpeas and process until thick and quite smooth; 1 to 2 minutes.

4. Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week.

 

Why you MUST include this in your healthy diet:

  1. Chick peas-also known as garbanzo beans.  High in fiber, but the fiber it contans produce the short chain fatty acids that are needed for a health microflora in your gut!  That means they provide fuel to your intestinal wall.  Also high in molybdenum, manganese, folate, copper, phosphorus, protein, iron and zinc!
  2. Lemon juice-high in vitamin C and becomes alkaline in your body.  Also can stimulate digestion
  3. Tahini-which is really just sesame butter. Rich in phosphorus, lecithin, magensium, potassium and iron.  It also contains methionine which is important for liver detoxification, high in B vitamins and vitamin E.  IT also is a good source of complete protein and good unsaturated fats (needed for integrity of cell membrane)
  4. Garlic-the benefits are most when eaten raw after they have been chopped.  Or left out for 10 minutes before cooked. The key is to chop them!  Garlic is high in manganese, B6, Vit C, selenium and fiber.  Garlic also has potent antimicrobial, anti-viral, and anti-inflammatory properties.  The active compounds can also reduce blood pressure, lowers LDL cholesterol, and help enhance liver detox pathways.
  5. Extra Virgin Olive oil-high in antioxidants, olive oil contains oleic acid, which has strong antimicrobial an anti-inflammatory properties.  It can also help lower blood pressure and does not contribute to weight gain, and it can reduce oxidative damage by free radicals
  6. Celtic Sea salt-rich in trace minerals, can regulate fluid balance, and provides the body with essential electrolytes for regulating cellular function.  Contains magnesium, calcium and potassium…cooking with Sea salt is the wise thing to do!  IT can also help increase HCL production in your stomach for proper digestion
  7. Cumin-promotes digestion, rich source of iron, contains flavanoid, alkaloids and phenols that are linked to health. Can also improve cholesterol, may promote weight loss and has anti-inflammatory properties

References

Leech, Joe. (2017, June 4). 11 Proven Benefits of Olive oil. Retrieved from https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section9

Leech, Joe. (2017, January 19).  11 Proven Benefits of Garlic. Retrieved from https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section9

Thorpe, Matthew.  (2017, March 23).  9 Benefits of Cumin. Retrieved from https://www.healthline.com/nutrition/9-benefits-of-cumin#section10

Uren, Mia. (2012, December 3).  10 reasons to eat Tahini. Retrieved from https://www.mindbodygreen.com/0-6997/10-Reasons-to-Eat-Tahini.html

 

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Cauliflower Tabbouleh

Cauliflower-Tabbouleh-url

Adapted from Maryland University of Integrative Health

Ingredients:

o 1  ½  pounds cauliflower, trimmed and cut into 1-inch florets

o 6 Tbsp. freshly squeezed lemon juice ( I used Lime!)

o 6 Tbsp. EVOO

o ½ tsp. ground turmeric

o ¼ tsp. ground coriander

o ¼ tsp. ground cumin

o 1/8 tsp. ground cinnamon

o Sea salt

o ¼ tsp. freshly ground pepper

o 1 cup tightly packed coarsely chopped parsley

o ½  cup coarsely chopped tightly packed mint

o 1  medium cucumber, peeled, seeded, and diced o 12 cherry tomatoes, halved  (I skipped this due to food sensitivity)

Method of preparation:

  1. Place the cauliflower florets in a steamer basket and steam until just tender-crisp, 5 to 6 minutes. Remove from the heat and let cool slightly.
  2. Place the cooked cauliflower in the bowl of a food processor and pulse about 15 times, until the texture is fine, with pieces about the size of rice grains.
  3. In a large bowl whisk together lemon juice, olive oil, turmeric, coriander, cumin, cinnamon, 1/2 teaspoon of salt, and pepper. Add the cauliflower and toss well to coat. Taste, and adjust with a couple of pinches of salt if needed.
  4. When the cauliflower has completely cooled, fold in the parsley, mint, cucumber, and tomatoes. Serve at room temperature.

Notes: Cauliflower just like walnuts, visually reminds us of the brain. Nutritionally is a brain-boosting superstar, filled with B vitamins, omega-3s, phosphorus, and manganese. It helps with the liver detoxification; happy liver makes a happy brain. Cauliflower comes also in deep purple higher in anthocyanins brain boosting antioxidants and orange color has more beta carotene.

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Dark Chocolate Truffles

truffle

Ingredients:

o 2 ounces Lilly’s sugar free chocolate chips

o 1/4 cup water-boiling

o 1/2 cup walnuts

o 1 Tbsp. unsweetened Cacao powder

o 2 Tbsp. unsweetened Cacao nibs

o 1/2 cup pitted and halved Medjool dates

o 1 tsp. vanilla extract

o Sea salt

o 2 Tbsp. shredded coconut

o ¼ tsp. curry powder

 

Method of preparation:

  1. Stir the boiling water into the chopped chocolate and let it stand for 30 seconds. Using a small whisk, stir until the chocolate is completely melted and glossy.
  2. Coarsely grind the walnuts in a food processor, and then add the cocoa powder, dates, vanilla, and 1/8 teaspoon of salt, and process for a minute. Then add the chocolate mixture and process until smooth, another minute. Remove from food processor and store in a bowl. Cover and chill for approximately 1-2 hours, until firm.
  3. On a plate, mix the coconut, curry powder, and a pinch of salt. Scoop up approximately 2 teaspoons of the chilled chocolate mixture and roll it into a smooth ball between your palms, then roll it in the curried coconuts to coat. Repeat with the remaining mixture, then place the truffles in an airtight container and chill thoroughly before serving.

Studies suggest walnuts may boost memory, while chocolate, as we all know, is the ultimate mood boosting agent. One bite of this dessert and you’d be hard-pressed to feel any stress.
Cacao is high in polyphenols which promotes the growth of beneficial gut flora to maintain a healthy gut!

Adapted from R. Katz: The Healthy Mind Cookbook

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GUT HEALTHY Banana Muffins

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I improved the recipe to make it even more gut healthy!

Ingredients:

  • 100g coconut flour
  • 4 bananas
  • 1c flax seed meal
  • 1 tbsp manuka or raw honey
  • 1 omega-3 pasture raised egg
  • 2 tbsp goat milk or organic whole  milk yogurt
  • 1/4c unsweetened applesauce (opt)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4c goat milk
  • 2 tbsp coconut oil

Mix the wet ingredients in a blender.  Mix the dry ingredients in a bowl.  Mix the wet ingredients in the dry ingredients using a hand or electric mixer.  Spray muffin tins with olive oil spray ( I use a misto spray)   Spoon the batter into the muffin tins until 3/4 full.  Cook at 350 degrees for about 30 minutes.  Cool. Enjoy!

PS: even my picky son loved these!

 

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Stuffed Grape Leaves (gut friendly)

grape laves

Ingredients:

  • 1lb lean organic grass fed beef
  • 1/2 large white vidala onion
  • 1/4c fresh parsley-chopped
  • 1/4 fresh cilantro-chopped
  • 2 garlic cloves-chopped
  • 1 organic carrot, peeled and chopped
  • 1/2c chopped leeks
  • 1 tsp celtic or baja salt
  • 1 tbsp ghee
  • 1 jar vine leaves, drained and rinsed
  • 3-4c water
  • 1/4c extra virgin olive oil (opt)
  • dry italian spices

Preparation:

  1. Chop all the veggies together and set aside
  2. Remove the leaves from the jar and carefully separate them.  Pour water over them and rinse out the salt, be careful not to tear them!
    Discard the stems if they are still attached. Put them aside
  3. Prepare the filling. I start by cooking the beef in the ghee.  Once its starts to brown, I add in all the chopped veggies and stir until meat is almost done. Then I set aside in a bowl  (you could also keep the meat raw and stuff them and see how it turns out!  Try different variations!

FILLING:

  1. Place the vine leaves on a chopping board one at a time shiny side down.  Place 1 tbsp of the meat filing at bottom of leaf where stem was removed and wrap by folding the bottom part over the filling towards center.  Bring the two sides together toward center and roll from the bottom part up tightly.
  2. Place the stuffed vine leaves, fold side dowdn, in the casserole dish and place tightly next to each other in 2-3 layers.  Add 2 to 3c water, place on medium heat. You can add a large inverted plate if you want to keep them intact.  Cover and cook for 25-30 minutes

You can experiment with different veggies as a filling based on your food sensitivities and tastes.  Ive used cabbage before, and you can also add rice.  However, I try to follow as close to ketogenic as I can get to create a friendly environment for my microbiome, so I avoid starches.

You can eat this alone with a side of avocado or add a side of steamed veggies or sauteed onions and mushrooms. I always like to add a few organic olives on the side and drizzle some organic olive oil to make this a very gut microbiome friendly meal!

 

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Mandy’s Healing Shake

Healthy green smoothie with spinach in a jar mug against a wood background

 

As many of you know, I have multiple chronic illnesses, particularly Interstitial Cystitis and chronic Lyme and multiple other co-infections.  Not to get into the details, I have spent the entire summer researching about this illness and the root cause, and have concluded that this, among other chronic illnesses stem from the gut and gut health.  With that comes a cascade of immune dysfunction and cytokine cascade and inflammation that can lead to dysfunction of tissues, organs and the organism…and in many cases, CANCER.  Through my research I discovered that mycoplasma bacteria, a small stealthy little bug, is responsible for about 80% of all chronic illnesses !  The reason for this is simple;  Mycoplasma can invade and infect immune cells as well as destroy the mucosal layer of key organs, such as the gut, which sets the organism (us!) up for a cascade of processes that can lead up to immune dysfunction.  It is the IMMUNE dysfunction that creates the health problems we see rampant.  Things such as colitis, IBS, Chronic Fatigue, Interstitial cystitis, SIBO, Hashimotos, Adrenal dysfunction, Rheumatoid arthritis as well as fibromyalgia can all be traced back to MYCOPLASMA!  TO make matters worse, mycoplasma is a ferocious scavenger, and will eat away all your important vitamins, minerals, essential fats and protein and leave you in a depleted, catabolic state!

Many traditions, such as in areas of China, India and South America, refer to nature to create remedies to enhance healing.  This includes plants and herbs that are quite effective for immune modulation but also are cytokine inhibitors, natural anti-inflammatory agents and natural antibiotics. As I was searching for remedies for this, I stumbled upon a few good resources such as Stephen Buhner who has studied the health enhancing benefits of many herbs and roots and plants.  There is an entire pharma growing on our Earth we can utilize.  It can be overwhelming and as I make sense of the chaos, I am putting together healing protocols.

The one I want to share is a healing shake I invented.  I consists of immune modulating adaptogens as well as detox agents such as chlorella and healthy fats. At some point I would like to design a protein shake with all these materials in them so it would be easy to consume. But my suggestion is to get a good mason jar and pour 1 part of each ingredient in it and shake it vigorously and add it to either water or your favorite shake base (cashew milk, almond milk, coconut milk) and drink 1-2 times a day!  It actually looks grosser than it tastes!  Surprisingly, this shake doesnt taste too bad at all.

Ingredients: for 1 shake

  • 1-2g reishi mushroom powder
  • 1-2g cordyceps powder
  • 1/2-1g chinese skullcap powder
  • 1 tsp Golden milk blend or  blend of tumeric powder/cinnamon/ginger powder
  • 1-3g chlorella powder
  • 500mg Anamu leaf powder
  • 1/2 tbsp-1 tbsp ground flaxseeds
  • 1 scoop whey protein powder of choice
  • 1 scoop collagen powder
  • stevia for flavor

Instructions:

Take all the ingredients, and blend them together and drink twice per day

You can find me on facebook:

-Live Strong-Healing IC

-Diet Achiever

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Homemade Gelatin for GUT HEALTH

gelatinknox.jpg

So recently I became really interested in foods that can help repair a “leaky gut”.  I have learned that most hormonal imbalances, chronic infections and autoimmune conditions can stem back to a damaged and leaky gut.  What this really means is the epithelial layer of the digestive system (small and large intestine and stomach) have been altered by some type of stress they have endured, typically toxins or bacteria and parasites.  This allows toxic agents and antigens to leak through the “tight junctions” and interact with our immune system to create the cascade of “Metabolic Chaos”.  This means later in life, you will see this represent itself as symptoms such as hormonal imbalance, infertility, chronic pain, rheumatoid arthritis, autoimmune disease, brain fog, fatigue, weight gain, muscle loss….basically the FUNCTION of your body slows down and your organs and systems eventually stop working.

One nutrient that is promising in healing leaky gut (once you have treated the infections and parasites of course!) is COLLAGEN.

Collagen is the main supportive proteins that gives bone, cartilage and tendons their strength. Once cooked it becomes “gelatin.” Supplementing with collagen or gelatin is important because it can help boost your gastric juices and aid is restoring the integrity and health of your mucosal lining.  Collagen also contains the amino acids proline and glycine which are essential building blocks to repairing damaged intestinal lining.

What you need:

  1. 1 package of Knox unflavored gelatin
  2. 1 bottle of strawberry extract or any extract of your choice. Do yourself a favor and purchase this in a health food store to avoid the trouble of getting something with food coloring and chemicals.
  3. 1 bottle of stevia drops
  4. Optional-for more flavor or if you are giving this to your kids, you can add in some organic juice such as apple juice, grape juice, etc….

Directions:  Follow the direction in the back of your Knox box.  This is what I did

  1. Heat 3c of liquid on the stove.  You can do all water, or you can use 1c juice and 2c water, or 2c juice and 1c water.  Play around with the amounts of water vs juice and be conscious of the sugar content!
  2. While the water is boiling, add 1 c of cold liquid to a few drops of stevia and the flavored extract of your choice
  3. Once the water has boiled, add in the hot liquid and stir.  Pour mixture into a 9X12 dish and refrigerate this until its ready.
  4. Serve and enjoy

You can also top this with fruit for your kids.  Strawberry slices and bananas are delicious.  Since I am watching my sugar intake, I opt for the no fruit and no juice option to enjoy a low calorie, sugar free, GUT HEALING SNACK!

 

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