Good morning, good and faithful readers! And happy Thanksgiving!
We know cooking is underway at your house. If hoards of loved ones haven’t arrived yet, they’re on their way. Or maybe you’re getting ready to pack up your contributions to today’s feast and are looking forward to a day with friends or family. Either way, Thanksgiving is a time to focus on what we’re grateful for, to enjoy the conversation and company of those around us. Amidst the craziness and joy today, find time to pause and take in the moment. In a way life is short, and times like these are worth cherishing.
Whether you’re cooking today or mom’s doing it again this year, we would like to offer a suggestion: Tina’s Pumpkin Coconut Soup with Toasted Pears. It’s an unconventional choice, but undeniably festive with its myriad fall flavors. The pumpkin is sweet, the coconut adds a light and surprising flavor, and the holiday season is represented by its hint of cinnamon, nutmeg and cloves. You know us, though; it’s healthy to boot. We wouldn’t recommend anything that wasn’t packed with nutrients, fiber and antioxidants, and this soup is no exception.
Try this sweet and rich soup throughout this holiday season. It’s sure to keep you in a cozy mood and please your taste buds all the while.
1 medium pumpkin baked for 45 minutes or until soft (about 4 cups of pumpkin)
1 1/2 cups unsweetened coconut milk (I used so delicious)
1 tablespoon cinnamon
1/2 tsp. allspice
1/2 tsp. cloves
1/4 tsp. nutmeg
1/4 cup coconut sugar
2 tablespoons maple syrup
1/2 cup toasted pumpkin seeds (I toasted the seeds in some coconut oil)
2 bosc pears sliced thin
Put cooked pumpkin into a food processor or a blender. Add the coconut milk and blend until smooth and creamy. Add the maple syrup, coconut sugar, and spices and continue to blend.
Spread sliced pears on parchment paper and drizzle with 1 tablespoon of melted coconut oil. Sprinkle pears with coconut sugar. Bake at 350 degrees until soft and toasted.
Add soup to a bowl and top with pumpkin seeds and toasted sliced pears.
About ten years ago Tina started a detox with a colleague who practices Chinese Medicine. Combining his expertise with Tina’s in Functional Medicine, the program was referred to as an “East Meets West” sort of philosophy. Chinese medicine teaches that warmer foods are better to have in the morning in order to avoid shocking the system with something like cold cereal or yogurt; Functional Medicine celebrates the health benefits of gluten free oats, millet, buckwheat and amaranth, which are full of fiber, nutrients and protein, all with a lower glycemic index. So here we are with a perfect East-meets-West breakfast that satisfies both philosophies, and will start your day right on a chilly fall morning.
Tina’s tip: top this oatmeal with walnuts for a boost of good fat and protein… not to mention a satisfying crunch.
1 1/2 cups almond milk
1 1/2 cups water
1/4 cup amaranth seed
1/4 cup millet
1/4 cup quinoa flakes
1/4 cup gluten free oats
1/4 cup coconut flakes unsweetened
1 cinnamon stick
4 dates chopped
1/4 tsp. nutmeg
1/8 tsp. allspice
1 tablespoon coconut oil
2 apples cubed
Add all ingredients to the crockpot the night before. Turn on low and it’s ready the next morning.
Today Tina has for you, dear reader, a tasty way to sneak some veggies into your day. We all love smoothies. Not all of us love vegetables. It can certainly seem daunting to eat the recommended amount of servings of something you don’t particularly enjoy. Here’s what Tina writes about this challenge:
“As a Registered Dietitian I see plenty of people who really have a difficult time eating vegetables. I also see people who love smoothies and will add kale or spinach to their drink to increase the phytonutrient value. I’m a big believer in making sure that a person eats at least 4 cups of raw or 2 cups of cooked vegetables a day. The antioxidant nutrients that are available in the vegetables as well as the vitamins and minerals will help not only your energy cycle run more smoothly, but also help with detoxification of toxins in your body. In this smoothie I have added GreensFirst greens, which is a fantastic product that is loaded with spinach, kale, kelp, broccoli sprouts and many more vegetables and fruits and super foods.”
So drink up these veggies and enjoy this cold refreshing recipe!
3/4 cup coconut water
1/4 cup unsweetened coconut/almond milk
2 scoops Xymogen Whey Protein or Vegan Fit Food vanilla
1 scoop supergreens powder (I use GreensFirst)
3 frozen strawberries or cherries
2 cubes of frozen pineapple
1/4 cup frozen mango
Ice as needed
Put into Vitamix or blender and blend until smooth.
One of the hardest things about eating healthy is meal-planning. It’s not always easy to grab something quick after a busy day that fits into the categories of nourishing, nutritious and delicious. It’s also not easy to vary the ingredients you enjoy enough to make multiple meals. It seems to us that one of the tricks to overcoming these obstacles is to have on hand certain staples that are versatile and quick, easy to add to anything. Allow us to introduce you to the tuna-avocado combination!
Tuna is a simple healthy option that already fits into multiple recipes. Mixing in avocado allows tuna to take on a more creamy texture, and the combination is absolutely delicious. This week’s recipe features our tuna-avocado combo in salad form, but keeping a container of it in your fridge will allow you to add it to wraps, sandwiches, or as a side to dinner.
2 cans of Wild Planet albacore tuna ( I use one with olive oil and one with water)
3 chopped scallions
Szechuan seasoning (Penzey’s)
Mix together tuna and avocado, mashing avocado into tuna. Add chopped scallions and chives. Season with Szechuan seasoning and pepper. Place onto a bed of lettuce and surround with vegetables of choice.
Great things are happening as the city of Richmond turns green and the temperatures start to rise! People are emerging from their long winter hibernation into a beautiful spring. We’re busier than ever with clients who want to feel their best and enjoy the glorious weather.
Atlee Chiropractic is getting in the spring spirit and also celebrating their 10th anniversary, and as part of their celebration have invited Tina to talk on a very important topic: eating for energy and focus. We can all use a little of those things, so if you’re in the area, make sure to stop by the Atlee Library on Monday, April 21st at 6:30pm for the talk.
As a teaser, we’re sharing a great recipe to promote focus: a wild salmon salad. Omega 3-fatty acid, which includes EPA/DHA and ALA, is the primary ingredient for a focused mind. This dish is loaded with omega 3-fatty acids which are found in the wild salmon, walnuts, pumpkin seeds and greens. Omega 3-fatty acids are known to help with inflammation, depression, better cellular communication and increased brain power. You’ll feel more and more productive with each bite.
8 oz. of wild salmon
Pan for the salmon
Place water in the pan and place on medium high heat. Place salmon with skin side down in the pan and cover. Allow salmon to cook until poached. If you cut through the salmon it should be completely cooked through.
Allow to cool and then place on the antioxidant salad.
Power Greens (include baby spinach, chard, kale and mizuna)
1 small carrot chopped
1 celery stalk chopped
2 broccoli florets chopped
1/4 cup cauliflower chopped
Red Pepper chopped
1 radish chopped
2 tablespoons walnuts chopped
1 tablespoon pumpkin seeds
Mix salad ingredients into a bowl. Top with poached salmon (recipe to follow) and Tahini Lemon dressing (recipe to follow)
1/4 cup tahini ( I used Sesame King Lightly Roasted tahini)
Juice from 1 lemon
salt and pepper to taste
2 tablespoons coconut milk
pinch of coconut sugar
Mix together and serve. Enjoy!
We hear a lot about the newest food fads in our line of work. Our clients and friends raise questions about sugar, certain diets, how a Google search told them this new superfruit does….whatever. There’s plenty of mixed information and conflicting opinions out there, but one thing is for sure: you just can’t go wrong with a good old-fashioned salad.
We love kale. We put kale in everything we possibly can. It’s tasty in a saute, tasty in a salad, tasty anywhere. This leafy green is starting to get the attention it deserves for its high iron and calcium content, and today we’d like to celebrate the basic-most aspect of its versatility in salad form. Along with our superfood green, we have peppers, carrots, celery, tuna, egg and roasted almonds to contribute some protein, fiber, vitamins A and C, and omega-3 fatty acid. You can also enjoy our homemade dressing guilt-free, as usual.
Enjoy this hearty twist on a classic health food staple that won’t leave you hungry!
4 leaves of curly red kale chopped
1/4 cup chopped red pepper
1/4 cup chopped yellow pepper
1 can Wild Planet white albacore tuna
1/4 carrot chopped
1 celery stalk chopped
1 boiled egg
5 roasted almonds chopped
2 cloves garlic chopped
1/4 cup olive oil
2 tsp. Dijon Mustard
2 tablespoons champagne vinegar
pepper – 1/4 tsp.
Mix it up and make a delicious salad!
Who doesn’t love frittatas? We do, especially with such a unique mix of flavors and so much nutritional value. This recipe is packed full of high-quality protein as well as fiber, and obtains a low glycemic index by substituting sweet potato for bread. Sweet potatoes are also high in antioxidant nutrients that help keep the immune system healthy. Adding brussels sprouts and roasted mini peppers make for a great lunch, and provide vitamins A and C as an added bonus. Reheatable, bite-sized and delicious, this dish will lift your spirits as springtime nears.
2 sweet potatoes peeled
3 links of Blueberry Maple Sausage (from Whole Foods Market)
1/2 cup shredded Kerrygold cheese or 2% mozzarella cheese
1/4 tsp. of cinnamon
Pepper to taste
In a mixing bowl whisk eggs. Add cheese and cinnamon. Set aside. In a 8X10 glass baking pan that has been coated with oil on bottom of pan add cubed sweet potato. On top of the sweet potato add the blueberry Maple sausage that has been cooked. Pour egg mixture over the sweet potato/sausage combination. Put in refrigerator for overnight.
In the morning turn oven to 350 degrees. Bake casserole in oven for about 40-45 minutes or until it is completely cooked through when you test with a knife.
1 cup almonds
1/2 cup cashews
1/4 cup pumpkin seeds
1/2 cup gluten free oats
1/2 cup coconut
3/4 cup almond butter
1/2 cup brown rice syrup
Preheat oven to 350 degrees.
In a pan add brown rice syrup and almond butter. Place on medium meat and allow to mix together and become creamy. Add nuts, oats and coconut to a bowl and mix together. Once the liquid ingredients are mixed together add to the nut/oat mix. Place parchment paper on a baking pan. Spread mix on the baking pan and bake for about 30 minutes.
Tilapia is a lean fish with a mild flavor making it the ideal main course for a creative dish. Coconut and flax seed breading on the fish go well with salty pumpkin seeds in quinoa on the side, we find, and we highly recommend rounding this meal out with flavorful brussels sprouts. While tilapia doesn’t boast levels of Omega 3 as high as other fish, it’s a good protein source and also has magnesium choline, potassium and B12. Our recipe includes coconut as an added bonus, increasing levels of potassium and fiber. Start your new year off right with meals that please the palette and fuel the body.
1 pound of tiliapia filets
1/4 cup unsweetened shredded coconut
1/4 cup flax seed
1/4 cup coconut milk
1 tablespoon coconut oil
1/4 tsp. lemon grass
1/4 tsp. ginger powder (or more)
Szechuan salt (Penzey’s)
Coarse black pepper
Place the tilapia fillets in the coconut milk and allow to marinade for 30 minutes. Remove from the marinade pan and coat with a coconut/flax seed mix. Heat a sauté pan over the stove to medium high heat and add coconut oil. Add tilapia fillets and cook until brown on both sides. When fish is cooked about 1/2 way (test by cutting through the fish and if you still see some pink then you know it is 1/2 done) add 1/4 cup coconut milk to the pan. sprinkle the top of the tilapia with lemon grass and ginger powder. Cover and continue to cook until tilapia is cooked through (when you slice into tilapia it should be white).
Quinoa is high in fiber and has a low glycemic index. It is also full of nutrients like magnesium, potassium, calcium, iron and zinc. It is a great gluten free option and with the added pumpkin seeds it has a wonderful crunchy texture!
1 cup red quinoa
1 cup chicken stock, 2 cups water
3 celery stalks chopped
3 carrots chopped
1 medium onion sliced and cubed
6 cloves of garlic chopped
1/4 cup toasted pumpkin seeds
1 cup chopped baby kale
pepper to taste
1/4 tsp. truffle salt
Bring chicken stock and water to a boil. Add the quinoa and cook over low heat for about 20 minutes or until quinoa is cooked through (should be fluffy).
Add celery, carrots, onion, garlic, baby kale to 1 tablespoon olive oil and cook in a sauté pan. Add to a large bowl. When quinoa is cooked and cooled add to bowl with other ingredients. Add pumpkin seeds and salt and pepper to taste.
Brussel Sprouts are also a part of the cruciferous family which has a lot of health benefits. The nutrients brussel sprouts contain are iron, calcium, vitamin B6, C, magnesium.
Place oven on 350 degrees
1 bag organic brussels sprouts
2 tablespoons buttery flavored olive oil (I use Taproom)
Place a sheet of parchment paper on a baking pan and spray with a olive oil spray. Place brussels sprouts on pan. Evenly pour the olive oil over the brussels sprouts and take a spoon and mix the brussels sprouts so they are all coated with the oil. Salt and pepper to taste. Bake until brussels sprouts are soft inside, toasted on the outside.
Serve together hot and enjoy!