table of contents
20 16 10 28 Say hello to your body’s new BFF – Moringa!
Is salt to blame for your autoimmune woes?
FOOD
Detoxifying foods to get you back in shape after the holiday sugar rush!
NUTRITION
Let’s get healthy on a budget in 2018!
Editor’s Letter .......................................................................................................................4
Homemade Almond Milk......................................................................................... 42
Mighty Moringa for Your Health........................................................................... 10
Pear Apple Salad with Pomegranate & Pistachios................................44
Root Cause Medicine................................................................................................... 16
Skinny Frozen Strawberry Margarita ...............................................................46
Beet, Apple, Ginger Detox Blast..........................................................................20
Ingredient Spotlight: Pomegranate...................................................................48
Cinnamon Raisin Cookies......................................................................................... 22
Pistachio Crusted Salmon........................................................................................50
Weight Loss without Deprivation....................................................................... 24
Cauliflower Tabbouleh................................................................................................ 52
Healthy on a Budget....................................................................................................28
Rainbow Beet Salad with Pickled Onion.......................................................54
Recipes...................................................................................................................................30
Ingredient Spotlight: Beets......................................................................................56
Favorite Green Smoothie.......................................................................................... 32
3 Ingredient Dairy-Free Truffles............................................................................58
Dutch Baby with Salted Caramel Sauce.......................................................34
7 Secrets to Healthy Skin..........................................................................................62
6 Simple Ways with Citrus.......................................................................................38
Easy Chocolate Sorbet...............................................................................................64
No Bake Chocolate Dipped Cherries..............................................................40
In Season Now................................................................................................................. 66
No Bake Marshmallow Pops...................................................................................41
Disclaimer.............................................................................................................................70 JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 03
TA B L E O F C O N T E N T S / J A N UA RY & F E B R UA RY
SCIENCE
ROOT CAUSE MEDICINE
LETTER FROM T H E E D I TO R
EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES
Happy New Year, friends!
LETTER FROM THE EDITOR / JANUARY & FEBRUARY
The holidays are behind us and it’s on to a fresh new year with articles, recipes and info you can use to get off to a healthy, happy start! If you’re looking for delicious gluten-free recipes, click over to page 30 and get ready to drool! From detox drinks to healthy cookies (yes, healthy!) to family meals, there’s a recipe for you! And because the New Year usually means cutting the fat on the plate as well as in the budget, we have tips for eating healthy without draining your bank account. Of course, as always, we left some room for dessert, especially with Valentine’s Day just around the corner. Be sure to get the recipe for 3-Ingredient Dairy-Free Truffles (that happen to be low sugar!) and more. Here’s to a healthy, happy beginning to 2018!
Kreative Direktions
CONTRIBUTING WRITERS Suja Natarajan Dr. Vikki Petersen, DC, CCN, CFMP Karla Salinari Holly Bertone Andrea Beaman Lily’s Sweets Chocolates Dr. Kara Fitzgerald COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com
ADVISORY BOARD Cynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance Specialist Marci Page Sloane, MS, RD, LDN, CDE, Registered & Licensed Dietician / Nutritionist & Certified Diabetes Educator Leigh Reynolds, GF Therapeutics / Celi-Vites President
04 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
No hornswoggling, just awesome taste without the gluten.
Lance gluten free sandwiches are made with two awesome tasty crackers with incredible real peanut butter or cheddar cheese in between. Look for them in the gluten free aisle of your local grocery store.
ÂŽ
AMERICA’S ORIGINAL CRAFT VODKA
My American vodka beats the giant imports every day. Try American! It’s better.
iT to’s TIPSY GUGELHOPF More gluten-fre e goodness from cake in the su Blackbird Bake mmer and man ry and Tito’s Ha y of the bundt ndmade Vodka! cakes you see Nothing is mor are loaded with e gorgeous than the cake abso spirits! The al rbs all the liqui a scallope cohol bakes of d leaving you f in the oven, bu d bundt with a sinfully t the sugar in moist crumb.
INGREDIENTS:
DIRECTIONS:
• 4 tblsp. Tito’s Handmade Vodka
Preheat oven to 325 F. Coat the inside of a 7.5” x 4” (10 cups) bundt pan with non-stick spray. Beat the egg yolks, lemon zest, sugar and 2 tablespoons Tito’s Handmade Vodka until pale and creamy.
• 2 ¼ cups Blackbird Bakery Cake & Muffin Blend • 4 eggs, separated • 1 ¼ cups sugar • Zest of 1 lemon • Zest of 1 orange • 1 tblsp. vanilla • 1 ½ tsp. baking powder • 1 cup half and half • ½ cup cocoa powder • 1 tblsp. instant coffee • 1/2 cup water
Sift the Blackbird Bakery Cake & Muffin Blend with the baking powder. Alternating with the half and half, add the sifted flour and baking powder to the yolk mixture and mix on medium until the batter is very smooth and well combined. In a clean bowl, beat the egg whites with a pinch of salt and 2 teaspoons sugar until glossy peaks form. Fold into the batter. Spoon half of the batter into a separate bowl. In a measuring cup, whisk the cocoa powder, with the instant coffee. Zest the orange into the cocoa powder. Stir in the water and remaining 2 tablespoons of vodka. Mix until smooth. Spoon a small amount of the blonde batter into the bottom of the pan. Then add a layer of the chocolate batter. Repeat until all of the batter has been used. The cake will marble as it bakes. Bake for 30 minutes, then rotate the pan and bake for 30 minutes more. The cake is done when it pulls from the sides of the pan and a wooden skewer inserted in the middle comes out clean. Allow the cake to cool in the pan for 5 minutes, then invert on a wire rack to cool completely. Dust with powdered sugar and serve with freshly whipped cream. Serves 12.
F O O D / M I G H T Y M O R I N G A F O R Y O U R H E A LT H
science
10 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
science
MIGHTY
MORINGA FOR YOUR HEALTH MORINGA HAS A WIDE SPECTRUM OF NUTRIENTS, INCLUDING: Vitamin A Vitamin B 1, 2, 3, 6 and 7 • Vitamin C • Vitamin D • Vitamin E • Vitamin K • amino acids • protein • fiber • calcium • iron • magnesium • potassium • phosphorus • zinc • •
While Moringa was used in traditional medicine like Ayurveda for more than 4000 years, current research and investigations confirm the healing abilities of the plant. Acknowledging the remarkable medicinal properties of Moringa, the National Institute of Health adjudged it as the “plant of the year” in 2008. According to the Asian Pacific Journal of Cancer Prevention, Moringa leaves have a wide range of antioxidants, antibiotics and nutrients including vitamins and minerals. The incredible health-enhancing compounds of Moringa make it one of the latest supplements to enter the holistic health market. Whether you use Moringa in vegetable curries, tea, salad, juice or as a supplement, it is beneficial for a variety of health conditions.
CHECK OUT THESE OTHER BENEFITS OF MAGICAL MORINGA! IMPROVES DIGESTIVE HEALTH:
Add fuel to digestion by including a handful of fresh Moringa leaves in vegetable dishes. Moringa finds a prominent place in Ayurveda in treating digestive disorders and ulcers. The high fiber in the leaves and pods gently stimulate the intestine for a smooth elimination process. Studies
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 11
F O O D / M I G H T Y M O R I N G A F O R Y O U R H E A LT H
Moringa Oliefera, also known as the “miracle tree”, is a green leafy tree packed with over 90 medicinal compounds. The bright-green colored leaves are a nutritional powerhouse packed with an impressive list of nutrients.
BY SUJA NATARAJAN
science
F O O D / M I G H T Y M O R I N G A F O R Y O U R H E A LT H
Don’t take Moringa powder on an empty stomach as it may cause nausea.
Add fresh Moringa leaves in vegetable curries, soups, stews, tea or as dried powder in smoothies.
show the presence of isothiocyanates beneficial to treat and prevent ulcerative colitis. The extracts of the leaf make an effective herbal remedy against gastrointestinal disorders. Results of a study on mice showed the restorative properties of Moringa leaf extract to prevent early liver injury. LOWERS SUGAR LEVELS: The
anti-inflammatory compounds make Moringa a natural way to manage diabetes. According to a study published in the International Journal of Health and Nutrition in 2011, Moringa leaves were found to have a positive impact on insulin and blood glucose levels of diabetic patients. “The high vitamin C content in Moringa helps the pancreas to produce insulin which affects the blood sugar levels,” says UK-based Niraj Naik, holistic expert and pharmacist. Try out Moringa in small doses and gradually increase the dosage.
CARDIOTONIC: High blood pres-
sure can increase the risk of several cardiovascular diseases. Moringa is rich in quercetin, an antioxidant flavonol, associated with reduced risk of coronary heart disease and stroke. Based on animal-based studies it is found that the bioactive compounds, isothiocyanates and niaziminin present in Moringa curbs the thickening of arteries, which lowers the risk of hypertension.
Always talk to your doctor before adding Moringa to your diet or regimen.
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science
REDUCES INFLAMMATION: Bron-
chial asthma is a chronic inflammatory condition, which causes wheezing and coughing. Twenty asthma patients who consumed Moringa seeds for three weeks saw a significant reduction of asthmatic attacks in one clinical study. According to the study, Moringa is beneficial against bronchial obstructions and assists in better lung functions. Studies also suggest that the anti-inflammatory compounds of Moringa speed up the recovery process of liver damaged by anti-tubercular drugs. ENERGY BOOSTER: If you are
looking for a subtle energy boost, Moringa is a better alternative to caffeine. The combination of vitamin B, magnesium and potassium aids absorption of food and converts sugar into energy. Unlike caffeine, Moringa relaxes the muscles and relieves stress to boost mental clarity. “Moringa has become a very promising supplement, and many people and practitioners
are using it for overall health support. Moringa contains iron and protein that gives us energy and its antioxidant, anti-inflammatory properties, protect us against disease,” notes Miami-based Dr. Elizabeth Trattner, Doctor of Chinese Medicine and Certified AZCIM Integrative Medical Practitioner.
REFERENCES:
National Center for Biotechnology Information National Institutes of Health MiracleTrees.com Science Direct
© Suja Natarajan 2017 First North American Serial Rights
IMPROVES IMMUNITY: Keep your
immune system in top shape with Moringa. “Moringa is a highly regarded medicinal plant because of its immune-boosting properties. It has an abundance of iron, antioxidants and vitamin C, which play an important role in boosting the immune system,” says Naik. “It’s also high in minerals and beta-carotene that protects and builds the immune system. Daily intake has shown that consumption of Moringa leaves meets the recommended dietary allowances of these vitamins and mineral,” says Trattner.
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SUJA NATARAJAN IS AN OHIO-BASED FREELANCE WRITER WHO WRITES ON HEALTH, WELLNESS AND PARENTING TOPICS FOR MAGAZINES AND NEWSPAPERS. READ HER PUBLISHED CLIPS ON WWW.SUJANATARAJAN.COM.
R O O T C A S U E M E D I C I N E / A U T O I M M U N E D I S E A S E A N D . . . S A LT !
root cause medicine
AUTOIMMUN E DISEASE AND...SALT! DR. VIKKI PETERSEN DC, CCN, CFMP
DR VIKKI PETERSEN, DC, CCN, CERTIFIED FUNCTIONAL MEDICINE PRACTITIONER, IS FOUNDER OF ROOT CAUSE MEDICAL CLINIC IN SUNNYVALE, CA. SHE HAS BEEN AWARDED GLUTEN FREE DOCTOR OF THE YEAR AND AUTHORED THE CRITICALLY ACCLAIMED “THE GLUTEN EFFECT”. ROOT CAUSE MEDICAL CLINIC IS A DESTINATION CLINIC AND TREATS PATIENTS FROM ACROSS THE COUNTRY AND INTERNATIONALLY. IF YOUR HEALTH IS NOT TO THE LEVEL YOU DESIRE, CONSIDER CONTACTING THEM FOR A FREE CONSULTATION – 408-733-0400.
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root cause medicine
Resolutions toward a healthier lifestyle are definitely a great way to kick off a New Year, but instead of focusing those promises to self on losing weight, what if we shift the focus to being healthy? That’s what Dr. Vikki suggests we focus on every day of the year, and this issue, she’s shining a spotlight on an ingredient we all use, but we rarely (if ever until now) hear discussed when it comes to autoimmune disease. Let’s talk salt! At Root Cause Medical we always disagreed with the approach of suppressing the immune system, and wrote about it in our book, The Gluten Effect, back in 2009. It would take a few years after we published, but starting in 2012 our protocol for autoimmune disease was vindicated by research. Research validated our premise that the immune system deserved to be supported, not suppressed. HOW DOES SALT A F F ECT YOUR I M M U NE SYST E M ? The typical or Standard American Diet (SAD) is high in salt, saturated fat and chemicals. Scientists have long felt that our unhealthy diet played a role in the ever increasing rates of autoimmune
disease, but there is now research to fully support that supposition.
the case of autoimmune disease, something that looks “similar” to a bad guy.
We know that the immune system becomes revved up, overstimulated, and hypervigilant in the face of autoimmune disease. This “amped up” state results in the immune system attacking self-tissue (a part of your body) instead of a legitimate bad guy.
A particular type of helper cell, called Th17, is associated with causing autoimmune disease when it’s over-activated. It has been linked to the development of a wide variety of autoimmune diseases including: • multiple sclerosis • psoriasis • type I diabetes • rheumatoid arthritis
The “bad guys” the immune system attacks can be food, infections, toxins, or a combination of all three. The immune system is made up of a variety of cells, two of which are helper cells and suppressor cells. They work together to keep the immune system in balance. Helper cells assist in the attack of bad guys while suppressor cells act as the “voice of wisdom” to make sure the helper cells don’t get out of hand and “trigger happy”. You only want the “bad guys” attacked, not the good guys or, as in
You’ve likely noticed you hear more about these, and other, autoimmune disease in recent years. This is because autoimmune disease is on the rise. H IG H SALT TRIG G E RS AN E NZ YME TH AT C RE ATES INFL AMMATIO N AND AUTO IMMUNE DISE ASE A trigger that increases Th17 production is the amount of salt in our bloodstream. There’s literally a “salt sensing” enzyme
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 17
R O O T C A S U E M E D I C I N E / A U T O I M M U N E D I S E A S E A N D . . . S A LT !
With the New Year, we talk a lot about cutting foods from our diet. Usually it’s something like “I’m going to cut sugar after the holidays” or “No more carbs starting January first!”
R O O T C A S U E M E D I C I N E / A U T O I M M U N E D I S E A S E A N D . . . S A LT !
root cause medicine
that will cause increased production of this immune cell in the presence of high blood sodium levels. Since increased Th17 results in increased inflammation, this is an activity that will move you towards degenerative disease and autoimmune disease. Researchers point out that the sodium content of fast food and processed food can be more than 100 times higher than a similar meal cooked at home. ANOT H E R AS S OC IAT IO N O F SALT A ND I NF L A M M AT IO N Researchers found that those on a high salt diet (in hindsight, they admitted it was probably more of an “average” salt diet based on the vast quantities Americans typically consume) were found to have higher levels of white blood cells called monocytes. Monocytes signal inflammation and are present in greater numbers in autoimmune disorders.
The scenario rolls out like this: Salt is causing Th17 to be more active, creating inflammation and initiation of autoimmune tendencies, while the monocytes signal the presence of the inflammation caused by the excess salt. IN F L AMMATIO N RISES AND A N T I-INFL AMMATO RIES FAL L – A DA NG E RO US CO MBINATIO N Also associated with the high salt diet was not only more inflammation, but lower natural anti-inflammatories, the substances designed to counter the ill effects of inflammation. High inflammation and low anti-inflammatories are an unhealthy recipe to create ALL degenerative type diseases, including autoimmune disease. To put the salt theory to the test, researchers looked at patients with multiple sclerosis (M.S.), following them for the course of a few years, evaluating their diets. The higher sodium group had three to four times the number of exacerbations of their M.S. as compared to the lower
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sodium intake participants. Further, the group ingesting more sodium developed more lesions in their brains, 14 versus 6, over the course of the multi-year study. There are some doctors who don’t think you should salt your food at all. I am not of that opinion currently. Preparing meals at home, I believe you can cook with Himalayan sea salt in moderation. As long as you don’t eat junk food, fast food or overly processed foods, the sodium level in your bloodstream should be fine. So what should you do if you have, or believe you have, an autoimmune disease
(besides cutting back on processed foods and excessive salt)?
R O O T C A S U E M E D I C I N E / A U T O I M M U N E D I S E A S E A N D . . . S A LT !
I hope you will give us a call because we treat autoimmune disease successfully. Our successful autoimmune disease program involves the identification of stressors that are overtaxing the immune system. The stressors tend to be one or more of three potential contributors: • Food • Infection • Toxin Within the food category is included the identification of possible food sensitivities, allergies, poor food choices and now, excess salt, which comes along with overly processed junk and fast food. After the correct stressors are identified and removed, the next step is to normalize the function of the immune system and heal the leaky gut, the latter is typically present with autoimmune conditions. B LOOD T EST OF F E RS EARLY WAR NI NG O F AUTOI M M U NE DI S E AS E If you’re not sure if you have an autoimmune disease but aren’t feeling your best, or if autoimmune disease runs in your family, there is a blood test that can tell you if you are in the early stages of developing autoimmune disease. When I say “early” I mean it could identify problems years or months before a diagnosis would ever occur. It’s incredibly important to catch such changes early and this test does exactly that. Once you know your risk, you can make a commitment to work on reversing the autoimmune condition. Now, with the New Year upon us, is the perfect time to get in control of your health once and for all! To reclaiming your best health, Dr. Vikki
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 19
food
BEET, APPLE, GINGER
DETOX BLAST
F O O D / B E E T, A P P L E , G I N G E R D E TOX B L A S T
BY DR VIKKI PETERSEN, DC, CCN, CFMP
This was a sweet little discovery I enjoyed after a recent lecture I gave at Samsung. They have a gorgeous new building here in Silicon Valley and they were gracious enough to give me access to their amazing café.
I’m not the easiest person to feed so I wasn’t optimistic, but I also didn’t want to be rude and refuse the invitation. It was a gorgeous café with a multitude of healthy eating options but the one that I felt safest enjoying was a juicing station. All the fruits and vegetables were out on display, looking fresh and delicious. They were willing to make whatever I wanted and for some reason the beets called out to me.
I tend to avoid beets, especially the red ones, because they stain my cutting board and hands, so I decided to create something I wouldn’t normally make at home. Beets shouldn’t be avoided. They are incredibly healthy and detoxifying. Ginger is a wonderful anti-inflammatory. The apples are mostly there for a sweet balance but remember they are unhealthy unless organic – they are part of the Dirty Dozen and very high in pesticides otherwise. This recipe is what I created with some tweaks, because at home I don’t have a juicer, but I do have a blender. The beauty of a blender versus a juicer is that all the healthy fiber is present from a blender, and locked within that fiber is healthy antioxidants. So keep the blender; maybe consider investing in a fancy high speed one.
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INGREDIENTS: · ½ cup chopped organic golden beet, peeled. You could also use a red beet · 2 organic apples, peeled. Pick whichever brand you find the sweetest, just make sure it’s organic · ½ inch organic ginger, peeled and cut into small pieces · ¼ cup filtered water · Handful of ice (optional) METHOD: Place all ingredients into a highspeed blender with 1/4 cup water and ice, if you’re using it. Depending on how thick or thin you like your blended drinks, use more water and/or ice. Blend on high speed until smooth. Taste and add more ginger if you like more “heat”.
food
F O O D / B E E T, A P P L E , G I N G E R D E TOX B L A S T
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 21
food
FOOD / CINNAMON RAISIN POWER COOKIES
CINNAMON RAISIN POWER
COOKIES BY DR VIKKI PETERSEN, DC, CCN, CFMP
This is my new favorite cookie. My daughter wanted a healthy cookie that could act like a healthy snack. It needed to be filling, but healthy, delicious and not too sweet. I think we accomplished it.
No one needs another cookie filled with refined, over-processed ingredients that cause you to crave sugar, gain weight and feel tired and cranky. Some people might think the taste is “worth it”, but it’s just not true in my opinion. There are too many delicious options that create none of the liabilities of traditional store or bakery-bought cookies. I do think this one is going to be a new favorite for you and your family!
When it comes to cookies you want something to taste good and satisfy you, but that doesn’t have to come with ingredients that create inflammation, weight gain, a roller coaster of blood sugar and move you towards diabetes and heart disease. That may seem like a lot of damage from a single cookie. Well, not just one, of course, but do you know anyone who eats just one? My point is that food is information, and the information you want to give your body should be energizing, nourishing and healing. I’m really building up these cookies, aren’t I? Well they are gluten-free, diary-free, plant-based and free of refined flour and sugar. The nuts, seeds and date sugar are whole foods, meaning they won’t create a spike in blood sugar and should keep you satisfied for hours. Makes 24 cookies Preheat oven to 350 degrees. Line cookie sheet with parchment paper.
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INGREDIENTS: DRY INGREDIENTS
· 1 cup certified gluten-free rolled oats or organic quinoa flakes if avoiding oats · ½ cup organic almond flour · ½ cup organic date sugar or coconut sugar · 1 teaspoon ground cinnamon · ½ teaspoon baking powder · ½ teaspoon baking soda · ½ teaspoon Himalayan sea salt · ½ cup organic raisins or dried cranberries
food
FOOD / CINNAMON RAISIN POWER COOKIES
· ½ cup organic almonds or walnuts, chopped · ¼ cup organic sunflower seeds or chopped pumpkin seeds WET INGREDIENTS
· 2 flax eggs (combine 2 Tablespoons ground organic flax seeds with 3 Tablespoons hot water. Stir together and allow to thicken for at least 5 minutes). · A generous ¼ cup melted organic coconut oil - use refined coconut oil if you don’t like a strong coconut flavor · A generous ½ cup organic almond
butter or peanut butter · 1 teaspoon vanilla extract METHOD: Place all dry ingredients, except the dried fruit, nuts and seeds, in a medium bowl and combine with a whisk. Place all wet ingredients in a small bowl, whisk to combine thoroughly. Ensure the flax egg is well distributed among the oil and peanut butter with no lumps. Add wet ingredients into the dry ingredients, a small amount at a time, stirring well to fully combine. Ensure
there are no dry areas left. Lastly, add the dried fruit, nuts and seeds of your choice to the bowl and combine. The batter will be quite thick. Use a tablespoon and place the cookies onto your cookie sheet. The cookies are about 1½ inches in diameter. Flatten them with a back of a spoon or your fingers. They will not spread as they cook. Bake 10 minutes until golden brown. Place on a cooling rack until fully cooled and then refrigerate. They hold together best when refrigerated but taste delicious at any temperature!
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 23
nutrition
N U T R I T I O N / W E I G H T LO S S W I T H O U T D E P R I VAT I O N
BY DR. VIKKI PETERSEN, DC, CCN, CFMP
WEIGHT LOSS WITHOUT
DEPRIVATION
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Dietary restrictions can be quite an annoyance. Feeling deprived of foods they love is why people steer away from their weight loss program and never shed unwanted pounds. My approach with patients is to explain all the foods they CAN eat. This sets the way for a positive start to a weight loss program. Even with dietary restrictions, I always focus on what patients CAN eat. Here are more of my best tips for finally losing the weight you need to shed:
SET REALISTIC GOALS Multiple small goals for weight loss rather than a large overwhelming goal works best. For example, if a patient wants to lose 30 pounds, I recommend we focus on a loss of 5 pounds every 2 weeks, over the next 12 weeks.
The smaller goals are much easier to attain and also help to keep the patient motivated.
MAKE SUSTAINABLE CHANGES Most weight loss programs rely on the “work hard now, play later” philosophy. However, that is precisely why most people find that they re-gain all the weight they lost as soon as they deviate from the dietary restrictions of their weight loss program. This does not have to be the case.
KEEP IT SIMPLE Most of all it is necessary to keep things simple. I find that most people who become obsessive about calorie counting and calorie burning, stress themselves out to the point that they do not focus on incorporating long-term healthy habits that will help them to keep their weight off. Their focus on number of calories often distracts them from other more important aspects of food, such as nutrient value and number of preservatives and additives in packaged foods. It’s important to engage in a weight loss program that not only embraces the factors listed above, but also tailors a
program to you individually, taking into account your genetics, age, food sensitivities and hormonal balance. The result will then be an easy-to-follow program that will help you to lose the weight you want while keeping off the weight that you’ve worked so hard to lose!
READY TO LOSE? I can help! Feel free to contact me for a free consultation by calling (408) 7330400. I’m here to answer your questions and help you get your New Year off to a healthy start! To your health, Dr. Vikki Petersen DC, CCN, CFMP IFM Certified Practitioner Founder of HealthNOW Medical Center Author of “The Gluten Effect” Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 25
N U T R I T I O N / W E I G H T LO S S W I T H O U T D E P R I VAT I O N
It is true that in order to lose weight, some short term drastic changes to your lifestyle and diet may be necessary. However, it is also important that some of these changes be sustainable and continue to be a part of your regular lifestyle, so that you can maintain your ideal weight with ease. For example, you may need to have a an intense workout schedule 3-4 days per
week until you achieve your goal weight and after that, you could decrease the intensity of the workouts, but keep up the frequency – so that you do not quit exercising completely.
A GLUTEN-FREE WAY to start your day Start smart with a classic, comforting bowl of Cream of Rice. Every fat-free, cholesterol-free serving is packed with essential vitamins and minerals. And it’s always been naturally gluten-free.
AVAILABLE IN INSTANT AND STOVETOP VARIETIES Learn more at creamofrice.com or /CreamofRice
© 2015 B&G Foods, Inc.
Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS
Visit ORTEGA.COM/RECIPES
for meal ideas using our gluten-free Fiesta Flats and Taco Shells. ©2015 B&G Foods, Inc.
N U T R I T I O N / D R . V I K K I ’ S T I P S F O R H O W T O B E H E A LT H Y O N A B U D G E T
nutrition We live in a day and age where fast food runs rampant and convenience is more of a priority than health. Everywhere you look there are “Happy Meals” for $1 and burgers for $1.99. If you don’t know better, this can seem easier than making food at home or paying a bit more for a healthier option.
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nutrition
DR. VIKKI’S TIPS FOR HOW TO BE HEALTHY ON A BUDGET
Here’s a list of healthy food under $5:
ORGANIC VEGETABLES: Organic Kale – $2.88/bunch Organic Beets – $3.45 Organic Broccoli – $4.03 Organic Red Cabbage – $1.50 Organic Cauliflower – $4.50 Organic Lettuce Head – $2.54 Organic Carrots – $0.50 each, $2 per pound
Pinto Beans – $0.30 per 1/2 cup, $3 per can
ORGANIC NUTS & SEEDS: Almonds – $0.60 per ounce (20-25 nuts), $5 per 8-ounce bag Peanuts – $0.50 per ounce (25-30 nuts), $4 per 8-ounce bag Pistachios – $.50 per ounce Pumpkin Seeds – $.49 per 1/4 cup serving
ORGANIC GRAINS: Brown Rice – $0.18 per 1/4 cup, $2 per pound Quinoa – $0.60 per 1/4 cup, $5 per 12-ounce box Oatmeal – $0.18 per ½-cup dry serving
ORGANIC FRUIT:
SNACKS:
Organic Apples – $.75 each Organic Pears – $.85 each Organic Oranges – $.50 each Organic Kiwis – $.50 each
Popcorn – $0.30 per 1/2 cup, $1 per pound for kernels
ORGANIC BEANS, WHICH ARE FULL OF PROTEIN: Black Beans $0.30 per 1/2 cup, $1.50 per can Garbanzo Beans – $0.12 per 1/2 cup, $1.50 per pound (dry, in bulk)
So you see, eating healthy isn’t really going to break the bank! And think of the savings you’ll accrue from not visiting the doctor’s office so often as a result of your consistent healthy lifestyle! To your health, Dr. Vikki Petersen
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 29
N U T R I T I O N / D R . V I K K I ’ S T I P S F O R H O W T O B E H E A LT H Y O N A B U D G E T
I’m not going to say that eating healthier is always cheaper or faster, because compared to $1-meals, it’s not, but I will promise that it doesn’t have to expensive and will pay off in the long run.
RECIPES / JANUARY & FEBRUARY
recipes
We hear a lot of “New Year, New You” this time of year, and it’s true, we all want to be off to the best start possible. But we also want to enjoy life – and food – as much as possible, too! This issue’s recipes strike a balance between those healthy (and delicious) dishes we need to get back to and the indulgent treats we love. The best part is that the treats we have in store are better for you! That’s right, healthier truffles, a “clean” version of a Dutch Baby for your next weekend brunch and even healthy cookies! Turn the page to dig in!
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© 2016 Blue Diamond Growers. All rights reserved.
Crafted with Whole Grain Brown Rice, Almonds and Seeds, Blue Diamond® Artisan Nut-Thins® is a delicious way to start any party. • Made with real Blue Diamond® Almonds • No Artificial colors or flavors • Wheat & Gluten Free! For recipe ideas visit www.bluediamond.com
Proud Sponsor of the Celiac Disease Foundation
F O O D / FAV O R I T E G R E E N S M O OT H I E
food
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food
FAVORITE
DR. VIKKI PETERSEN, DC, CCN, CFMP
For the healthiest body, getting nine servings of fruits and veggies each day is a must. That can be a little daunting, but if you start your day out with four, as this recipe provides, you’ve got it in the bag! I have a variety of smoothie recipes but I keep coming back to this one as my all-time favorite. I think it’s the healthiest of all my smoothie recipes so that’s probably why it’s my go-to. There are different qualities of fruits and veggies, of course, and this recipe gives you some of the best: spinach, which you can alternate with baby kale, raspberries, which you can trade out for other berries. The ginger gives you an extra anti-inflammatory kick with one of
nature’s healthiest spices and the tablespoon of ground flax gives you your daily dose of fiber-rich, anti-cancer, anti-inflammatory super food! It would be hard to get a healthier start to your day! INGREDIENTS: · 6-8 ounces organic orange juice · 2 cups organic baby spinach (optional: use baby kale) · 1 small organic banana or 1/2 a large one · 1 cup organic frozen raspberries · ½ inch organic ginger (sliced) · 1 Tablespoon organic ground flax METHOD: Place all ingredients in a high speed blender and blend completely. Add ice if you like a colder smoothie.
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 33
F O O D / FAV O R I T E G R E E N S M O OT H I E
GREEN SMOOTHIE
food
F O O D G L U T E N - F R E E D U T C H B A B Y W I T H S A LT E D C A R A M E L S A U C E
A Dutch Baby is a puffy crepe-like pancake usually served at breakfast with a sweet topping or with cinnamon sugar. It’s a derivation of German and Danish dishes, but popularized in the USA in the early 1900s on the West Coast.
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food
GLUTEN-FREE
WITH SALTED CARAMEL SAUCE
This version, created to be gluten-free, can also be adapted to suit those on a dairy-free diet. It’s just what winter ordered up! Something light and fluffy to get the day off to a sweet start. Perhaps a special Valentine’s date for the one you call “baby”? To make the recipe dairy-free, use a plant-based milk and dairy-free butter substitute.
INGREDIENTS: · ¾ cup gluten-free all-purpose flour · ¾ cup milk, heated in the microwave for 30 seconds · 1 tablespoon coconut palm sugar · 3 tablespoons butter · 3 eggs, room temperature · 2 teaspoons vanilla extract · A pinch of salt
BY KARLA SALINARI
INSTRUCTIONS: Preheat the oven to 400F. Add the butter to a medium-sized skillet and place in preheated oven to melt. While the butter melts, add the flour, warm oat milk, coconut palm sugar, eggs, vanilla extra and salt into a blender and blend until even, about 20-30 seconds. Remove the skillet from the oven. Swirl the butter around the skillet and coat evenly. Add remaining butter to the batter and blend again 5-10 seconds. Pour batter into the skillet and return to the oven to bake, 25 – 30 minutes or until pancake is puffed in the center and golden brown along the edges. Once done, remove from the oven and use a spatula to carefully transfer your Dutch Baby to a cooling rack. Dust with confectioners’ sugar and serve with a generous amount of the salted caramel sauce. Enjoy!
NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 35
F O O D G L U T E N - F R E E D U T C H B A B Y W I T H S A LT E D C A R A M E L S A U C E
DUTCH BABY
food
F O O D G L U T E N - F R E E D U T C H B A B Y W I T H S A LT E D C A R A M E L S A U C E
SALTED
CARAMEL SAUCE As written the caramel sauce is dairy-free. If you eat dairy, you may substitute an equal amount of heavy cream for the can of coconut milk.
INGREDIENTS:
INSTRUCTIONS:
· 1 can (13.5 ounce) full fat coconut milk · ½ cup coconut palm sugar · ½ teaspoon sea salt · 1 teaspoon coconut oil · 1 teaspoon vanilla extract
Place a saucepan over medium heat. Combine the coconut cream, coconut palm sugar, and salt and bring to a boil. Reduce the heat to a simmer and let cook, stirring occasionally until the sauce turns a dark amber color, 30 - 40 minutes. Remove from heat. Add the coconut oil and vanilla extract and combine. Transfer to a glass jar and let cool. Drizzle over your Dutch Baby or favorite dessert. *The sauce will stay fresh in the refrigerator for up to a week.
ABOUT THE AUTHOR KARLA SALINARI IS THE FACE BEHIND THE BLOG OUR FLIPSIDE LIFE. THERE, KARLA ‘FLIPS’ UNHEALTHY RECIPES INTO HEALTHY ALTERNATIVES USING GLUTEN-FREE, ORGANIC AND HIGH-QUALITY INGREDIENTS. FROM THE BLOG CAME THE IDEA TO LAUNCH A HEALTHY DESSERT KIT COMPANY, FLIPBOX. LEARN MORE ABOUT KARLA AND FLIPBOX HERE. FOLLOW KARLA ON FACEBOOK, TWITTER AND INSTAGRAM, TOO!
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food
F O O D / S I M P L E WAY S W I T H C I T R U S
SIMPLE WAYS WITH CITRUS
01
BR OI L ED G RA P E F RU IT Brush grapefruit halves with a little coconut oil, sprinkle with sugar and cinnamon, then broil for about 5 minutes, until sugar melts and tops are bubbly.
Citrus is in-season now and a delicious way to boost your immunity, cut calories at snack time and add a bright burst of flavor to gray winter days! Here are our six favorite ways to showcase these zesty fruits. 38 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
02
Z EST Y CA K ES Add finely grated lime zest to your next cake for a burst of flavor. It works with cupcakes and cookies, too, and is best in a lightly flavored cake like vanilla.
03
BLO O D O RANG E SAL AD The easiest salad you’ll ever make! Peel and slice blood oranges, drizzle with olive oil and balsamic vinegar, add a few grinds of black pepper and a sprinkle of coarse sea salt.
SAVO RY O RANG E DIP Blend the zest and juice from one orange into a cup of your favorite (dairy or non-dairy) yogurt, add salt and pepper to taste, and top with a drizzle of olive oil and a dash of smoked paprika. Use for dipping gently roasted root vegetables.
05
C L ASSIC VINAIG RE TTE The easiest and best salad topper you’ll ever make. Add ½ cup oil, ¼ cup fresh squeezed lemon juice, 1 teaspoon Dijon mustard, a pinch of sugar, a pinch of salt and a dash of pepper to a glass jar, top with a secure lid and shake to blend. Store in the refrigerator up to 2 weeks. Shake each time before use.
06
L E M O N HU MMUS Lively lemon, peeled and segmented, adds zing to traditional hummus. Add segments from ½ a lemon to your next batch. If you use store bought hummus, simply add it, along with lemon segments, to your food processor and blend until smooth.
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 39
F O O D / S I M P L E WAY S W I T H C I T R U S
04
food
CHOCOLATE
F O O D / C H O C O L AT E D I P P E D C H E R R I E S
DIPPED CHERRIES Get out of the kitchen quick with sweet treats every Valentine on your list will love! Make these chocolate dipped cherries and a batch of sweet marshmallow pops (recipe, facing page) to share with your Valentine.
Note: Adjust the amounts for each treat according to how many you need. These can easily be made in small or large batches. W H AT Y O U N E E D : · Maraschino cherries with stem · Chocolate, melted · A baking pan lined with parchment or wax paper W H AT Y O U D O : Place cherries on a paper towel lined plate to drain. When cherries are nearly dry, dip into melted chocolate up to where the stem begins. Place dipped cherries on lined baking pan and allow to dry. 40 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
food
MARSHMALLOW W H AT Y O U N E E D :
W H AT Y O U D O : · Prepare your base for securing dipped pops first (alternatively, you can lay them on a wax paper lined baking sheet). · Skewer one end of each marshmallow (like a lollipop), then dip partially into melted white chocolate. · Dip into sprinkles, then stick into base (or lay on lined cookie sheet) and allow to dry. As always, be sure your ingredients are gluten-free. Gluten-free marshmallows, white chocolate and sprinkles are available in many stores and also online.
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 41
FOOD / MARSHMALLOW POPS
· Large marshmallows · White chocolate candy coating, melted · Various Valentine’s Day themed sprinkles · Long skewers or lollipop sticks (from craft store) · A base for securing pops (craft foam covered with pretty wrapping and placed in a loaf pan is a great option)
POPS
food
FOOD / HOW TO MAKE YOUR OWN ALMOND MILK
HOW TO MAKE YOUR OWN
ALMOND MILK W H AT Y O U N E E D : · 1 cup raw almonds · 4 cups purified water (plus additional for soaking) WHAT YOU MIGHT WANT TO ADD (OPTIONAL BUT NOT NECESSARY):
· A pinch of salt (enhances flavor) · A drizzle of honey (if you prefer a sweeter tasting milk, add up to 1 tablespoon of raw organic honey.) · A splash of pure vanilla extract (if you’re used to drinking a vanilla flavored milk, add up to 1 teaspoon of extract.) W H AT Y O U D O :
If you’re tired of paying toohigh prices for your dairy-free milk or you want to avoid those “extras” like carrageenan and xanthan gum, this recipe is for you! It’s easier than you think to whip up a batch of wholesome almond milk at home. 42 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
Place the almonds into a sealable container and cover with water. Refrigerate overnight. In the morning, drain the water from the almonds and discard water. In your blender (a high speed blender works best), blend soaked and drained almonds, water, and any add-ins (salt, sweetener, etc.) until completely smooth.
F O O D / P E A R & A P P L E S A L A D W I T H P O M E G R A N AT E & P I S TAC H I O S
food
PEAR & APPLE SALAD WITH POMEGRANATE & PISTACHIOS
BY HOLLY BERTONE
INGREDIENTS:
DIRECTIONS:
FOR THE DRESSING:
First, make the dressing by blending all ingredients in your blender until smooth.
· 2 tablespoons extra virgin olive oil · 2 tablespoons balsamic vinegar · 2 tablespoons pomegranate arils · Splash of fresh squeezed lemon juice · Salt and pepper to taste
FOR THE SALAD:
· Large bowl of your favorite greens as a salad base · 1 large apple · 1 large pear · ½ cup chopped pistachios · 2 tablespoons pomegranate arils (seeds)
Fill a large salad serving bowl with greens. Chop apple and pear, then place on top of greens. Sprinkle salad with nuts and pomegranate. Top with dressing. Serve immediately.
ABOUT THE AUTHOR HOLLY BERTONE, CNHP, PMP, IS A #1 AMAZON.COM BESTSELLING AUTHOR, INSPIRATIONAL SPEAKER, AND WELLNESS EXPERT. SHE RUNS THE HEALTH AND WELLNESS WEBSITE PINKFORTITUDE.COM
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food
FROZEN SKINNY STRAWBERRY
F O O D / F R OZ E N S K I N N Y S T R AW B E R RY M A R G A R I TA
MARGARITA If you’re up for a cocktail come Valentine’s Day (or any day!) but you’re trying to steer clear of excess sugar, give this skinny marg a try! It’s heavy on the fruit, light on the liquor and sugar, but oh, so satisfying! Serves 2. INGREDIENTS: · 1 ½ cups frozen strawberries · 3 ounces tequila (silver/blanco) · 2 ounces fresh squeezed lime juice · 2 ounces water (or more for blending, as desired) · 2 teaspoons honey (or other sweetener of choice) DIRECTIONS: Combine ingredients in your blender and blend until smooth. Add additional water, as desired, to achieve the consistency you want.
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Your takeout has been lonely too long.
Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime! Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce! ©2016 San-J International, Inc. www.san-j.com
Gluten-free is now hassle-free.
ingredient spotlight
FOOD / INGREDIENT SPOTLIGHT - BEETS
POMEGRANATE Anatomy of a Pomegranate Once you cut or tear into a pomegranate, you’ll notice lots of white pith membrane and pockets of gorgeous garnet seeds (called arils). The seeds are what you’re after, so collect those and discard the rest. Pomegranate seeds are filled with a burst of tart-sweet juice and have a little crunch when you bite into them. Extracting arils (seeds) Extract seeds by hitting the outside (peel) with the back of a spoon so
that they fall out (use a bowl beneath to capture the seeds) or by submerging the open pom in a bowl of water and loosening seeds gently, then draining the water off. Health Benefits · Pomegranate juice is high in anti-inflammatory compounds, and is often consumed to reduce inflammation and pain associated with arthritis. · Pomegranate seeds contain high concentrations of beneficial oils and compounds known to inhibit cancer cell growth.
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· Studies show the juice inside pomegranate seeds is helpful in lowering blood pressure, thus enhancing cardiovascular health. · There are positive neurological benefits associated with consuming pomegranate juice regularly, including boosting memory.
F O O D / P I S TAC H I O C R U S T E D S A L M O N W I T H P O M E G R A N AT E G L A Z E
food
50 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
food
PISTACHIO
CRUSTED SALMON
BY HOLLY BERTONE OF PINK FORTITUDE
FOR THE SALMON:
· 1 pound salmon filet · 6 ounces shelled pistachios, crushed · 1 cup pomegranate arils DIRECTIONS: Preheat oven to 350F. Place salmon filet on a baking sheet with sides. Combine glaze ingredients in a blender or food processor. Set aside. Combine crushed nuts and pomegranate arils in a small bowl; stir gently to combine. Drizzle glaze over salmon on baking pan, then top with nut/aril mixture, spreading evenly over fish.
INGREDIENTS: FOR THE GLAZE:
· 2 tablespoons extra virgin olive oil · 2 tablespoons balsamic vinegar · ½ teaspoon dry mustard powder · Splash of fresh lemon juice · Pinch of sea salt · 2 tablespoons pomegranate arils (seeds)
Bake 20-30 minutes, until desired doneness, then remove from oven and serve. Note: You may reserve some of the glaze for salad dressing if desired.
pinkfortitude.com. Holly is a breast cancer and Hashimoto’s survivor and turned these two significant health challenges into a passion to help others. She inspires others with her quick wit, brutal honesty, and simple ways to be healthy in real life.
ABOUT THE AUTHOR Holly Bertone, CNHP, PMP, is a #1 Amazon. com bestselling author, inspirational speaker, and wellness expert. She is the President and CEO of Pink Fortitude, LLC and runs the health and wellness website
Holly is a Certified Natural Health Professional, a Certified Essential Oils Coach, and is enrolled in a Naturopathic Doctorate program. She holds a Masters Degree from Johns Hopkins University, a Bachelor’s Degree from Elizabethtown College, and is a Project Management Professional (PMP).
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 51
F O O D / P I S TAC H I O C R U S T E D S A L M O N W I T H P O M E G R A N AT E G L A Z E
WITH POMEGRANATE GLAZE
food
F O O D / C AU L I F LOW E R TA B B O U L E H
CAULIFLOWER
TABBOULEH BY DR. KARA FITZGERALD
This recipe is the perfect amount for two. If you’re cooking for more, just double or triple it! There’s an option for a raw dish, or for a lightly sautéed one. Either way, these healthy in-season winter foods will nourish you! INGREDIENTS · 1 medium cauliflower cut into florets · 2 tablespoons olive oil · Zest from 1 lemon · Juice from 1 lemon · ½ cup parsley leaves, chopped · ½ cup cilantro, chopped · 3 scallions thinly sliced · ½ cup pomegranate arils (seeds) · ½ cup black olives halved · ½ cup black olives, halved and pits discarded · 3-4 shakes kelp granules · Salt and pepper to taste DIRECTIONS Finely chop the cauliflower until it resembles grains. You can do this
very quickly in a food processor, by pulsing the cauliflower until done; be careful not to go too far). Optional for non-raw version: lightly cook the cauliflower grains, either in the oven on a baking sheet or in a sauté pan with olive oil. In a large bowl, briefly whisk the olive oil, lemon zest and lemon juice together with a fork. Add the cauliflower “grains” and all remaining ingredients and toss well.
ABOUT THE AUTHOR Dr. Fitzgerald is a Physician and Clinic Director of the Sandy Hook Clinic. She received her doctorate of naturopathic medicine from National College of Natural Medicine in Portland, Oregon.
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F O O D / C AU L I F LOW E R TA B B O U L E H
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 53
FOOD / RAINBOW BEET SALAD WITH PICKLED ONION
food
54 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
food
RAINBOW BEET SALAD WITH PICKLED ONION BY ANDREA BEAMAN
INGREDIENTS: · 1 medium-sized red onion · ½ cup apple cider vinegar · 1 tablespoon local honey · 1 teaspoon sea salt · 1 tablespoon fresh dill (or 1 teaspoon dried) · 1 teaspoon dried juniper berries · 1 bay leaf · 2 red beets · 2 yellow beets · 2 tablespoon fresh thyme
· Sea salt · 4 cups baby arugula or other baby greens · 1/3 cup walnut oil · ¼ cup pumpkin seeds, lightly toasted (can use walnuts) · ¼ cup crumbled Roquefort cheese
Roast 40-45 minutes or until beets can be easily pierced with a fork, then remove from the oven and cool 5-10 minutes.
DIRECTIONS:
Take 2 tablespoons of the pickled onion liquid and combine with walnut oil. Add salt and pepper to taste.
Peel the onion and slice into thin crescents, then place slices into a 12-ounce glass jar with a lid (do not cover at this point); set aside. In a small sauce pan, heat apple cider vinegar, honey and salt, until warm, then combine with dill, juniper berries and bay leaf. Pour the warm ingredients into the jar on top of the onion slices. Cover and set on the counter until cool, then place into the refrigerator for at least one hour (ideally, overnight). Next, preheat the oven to 375F. Wash beets (leave skin and root end on), and season with olive oil, fresh thyme, sea salt and black pepper. Place beets into a roasting pan and cover tightly with aluminum foil.
Peel the skin off the beets and discard. Slice beets into thin rounds and set aside.
Lightly toss the salad greens with onion vinaigrette and place onto individual plates. Top the greens with a few slices of roasted beets, add a few slivers of pickled onions and sprinkle with toasted pumpkin seeds and crumbled cheese. Drizzle a little extra salad dressing if needed.
ABOUT THE AUTHOR: Andrea is an internationally renowned Holistic Health Coach, Educator and Natural Foods Chef. Named one of the top 100 Most Influential Health and Fitness Experts of 2012, she is also a recipient of the Natural Gourmet Institute’s Award for Excellence in Health-Supportive Education and a Health Leadership award from The Institute for Integrative Nutrition.
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 55
FOOD / RAINBOW BEET SALAD WITH PICKLED ONION
Eating colorful food ensures that we are getting a wide variety of nutrients and antioxidants into our daily diet. This delicious beet salad has got you covered! It contains ALL of the colors of the rainbow!
FOOD / INGREDIENT SPOTLIGHT - BEETS
ingredient spotlight
BEETS There’s more to beets than their vibrant color and versatility. The compounds that give beets their vibrant hue are special health-promoting pigments called betalains. Betalains are found in plants like beets, rhubarb, and even in amaranth (a gluten-free pseudo-grain that is filled with protein and nutrients). There are two types of betalains: one provides a red color, the other provides a golden color (that’s the one present in yellow or golden beets). Like other natural color-contributors, betalains have powerful antioxidant properties. Research reveals betalains have special anti-inflammatory and detoxifying properties that other antioxidants do not. The anti-inflammatory power of betalains is so strong, these compounds are being evaluated for their anti-cancer properties, specifically in slowing tumor growth and possibly shrinking tumor size in certain types of cancer.
To receive the maximum betalain from foods like beets, less is best when it comes to cooking. Eating beets raw insures maximum betalain benefit. Beets are also a great source of: · vitamin B6 · vitamin K · vitamin A · potassium · magnesium · iron Also, remember to save those beet greens to use in juice, smoothies and even salads because they’re an excellent source of plant-based calcium!
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Click here to get your copy now!
F O O D / 3 - I N G R E D I E N T D A I R Y- F R E E T R U F F L E S
food
3-INGREDIENT DAIRY-FREE
RECIPE COURTESY OF LILY’S SWEETS CHOCOLATES
TRUFFLES INGREDIENTS:
Add chocolate chips to a bowl.
Refrigerate for 10 more minutes.
· ½ cup full fat coconut milk (from a can) · 2 tablespoons coconut oil · 1 bag of Lily’s Sweets baking chips
Pour melted coconut oil/milk mixture over the chocolate, stirring to melt all the chocolate.
Roll truffles in cocoa powder, toasted coconut, crushed seeds, etc. as desired.
Cover the chocolate and refrigerate until completely cooled (about an hour).
Store in refrigerator.
Use a spoon to scoop mixture into balls and roll with your hands to form circular shape.
All Lily’s products are gluten-free, fair trade and non-GMO. Lily’s products are stevia-sweetened. The baking
DIRECTIONS: Melt coconut oil and coconut milk over medium heat, just until warm.
58 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
If your idea of healthy living includes your favorite treats on occasion, you’ll love Lily’s Sweets chocolates! All Lily’s Sweets bars and baking chips are gluten-free, non-GMO and made with certified Fairtrade chocolate and they are sweetened with stevia, not sugar! You’re probably familiar with stevia. It is a botanical sweetener that from the plant Stevia rebaudiana. It is up to 300 times sweeter than sugar without all the unhealthy characteristics. Stevia has a very low glycemic index and is safe for diabetics. With virtually zero calories, stevia is used to sweeten all types of foods, like Lily’s chocolates. From baking chips to bars, there’s something for everyone at Lily’s! Be sure to check out Lily’s Sweets site for more information on the chocolates they make and their dedication to give back.
chips are vegan; however, the bar chocolate is not. Learn more about Lily’s full line of products, the story behind the use of stevia in their chocolates and where to find these delicious sugar-free chocolates on the Lily’s website. Follow Lily’s on Facebook, Twitter, and Instagram! JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 59
F O O D / 3 - I N G R E D I E N T D A I R Y- F R E E T R U F F L E S
A HEALTHIER WAY TO ENJOY CHOCOLATE FROM A COMPANY THAT GIVES BACK.
SC ASK IEN US CE AB FA OU IR ID T EA S
NOT SURE IF IT'S
GLUTEN-FREE?
GlutenTox.com
EASY, ACCURATE GLUTEN DETECTION KITS FOR HOME u Your choice: test to 5ppm or 20ppm u Proud to use the G12 antibody info@emportllc.com | (866) 509-4482 Tap here to subscribe to our Newsletter!
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healthy skin
H E A LT H Y S K I N / 7 S E C R E T S T O H E A LT H Y S K I N
7
SECRETS TO HEALTHY SKIN
O RA N G E P E E L Or any citrus peel, is shown to reduce squamous cell carcinoma significantly. How to incorporate citrus peel into your diet may seem challenging, but in-season fruits are more tender and make an excellent addition to your morning smoothie! Remember to wash all your produce, especially when you’re eating the peel! 62 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
SARDINES Or any omega-3 rich fatty fish fights inflammation, which is the leading cause of acne.
G RE E N TE A It’s not only good to keep your weight in check; green tea also improves your skin’s elasticity!
TOMATOES Boost skin’s natural sun protection factor (but you still need to wear your sunscreen year round!)
WAT E R Nature’s perfect beverage plumps up all the cells in the body, and gives a less wrinkled appearance to the skin!
OYSTE RS Zinc is essential for skin growth and rejuvenation and oysters are loaded with this mineral!
CO FFE E Our favorite A.M. beverage sometimes gets a bad rap, but research shows drinking your morning cup of Joe can keep your risk of non-melanoma skin cancer low. Just be aware of adding cream and sugar – both add calories and inflammatory agents to your brew, which can counter any positive effects.
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 63
food
CHOCOLATE
F O O D / C H O C O L AT E S O R B E T
SORBET Easy to prepare, but impressive enough to wow your Valentine! Be sure to plan ahead, as you need to chill the mixture overnight before freezing.
· ½ cup semisweet chocolate, chopped (you may use chocolate chips) · 1/8 teaspoon table salt · 2 ¼ cups water · 1 teaspoon pure vanilla extract
INGREDIENTS:
Stir occasionally and bring the
DIRECTIONS: Combine sugar, cocoa, chocolate, salt and water in a saucepan over medium-high heat.
· 1 cup granulated (white) sugar · 2/3 cup unsweetened cocoa powder
64 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
mixture to a boil. Once sugar is completely dissolved, remove the pan from the heat and add 1 teaspoon pure vanilla extract. Pour the mixture into a bowl, cool to room temperature, then cover and chill overnight in the refrigerator. The next day, pour the mixture into an ice cream freezer and process according to your machine’s directions. Serve immediately as a “soft serve” or freeze until desired firmness. Makes 3 cups of sorbet.
N EW
Introducing a space fleet of awesome crackers without the gluten.
Try Lance’s awesome new gluten free crackers. Available in baked cheese and original. Look for them in the gluten free aisle of your local grocery store.
IN SEASON NOW / JANUARY & FEBRUARY
in season now
13
FOODS IN SEASON NOW
66 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE
Beets Broccoli Brussels sprouts Cabbage Citrus Kale Leeks Parsnips Pomegranate Potatoes Sweet Potatoes Turnips Winter Squash
Think outside the box with cabbage. It’s not only for slaw, but can be served sautéed, steamed and even grilled!
If you think you don’t like broccoli, think again. Roasting broccoli with a little coconut oil & salt is a flavor game-changer!
Cooked winter squash pureed into soup with your favorite seasonings will warm you throughout winter while providing antioxidants and vital nutrients.
A mixture of white and sweet potatoes roasted with herbs makes a hearty side dish for just about any meal.
JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 67
IN SEASON NOW / JANUARY & FEBRUARY
Keep a bowl of clementines or your favorite oranges in the fruit bowl this time of year for an immune- boosting snack.
A Natural
BEAUTY
mykind Organics vitamins are Certified USDA Organic,
NON GMO
Non-GMO Project Verified, Vegan and Gluten Free made
VER
Project I FI E D
no ngmoproject.org
from more than 30 whole foods, fruits and vegetables.
“I searched for certified organic, Non-GMO Project Verified, whole food supplements for years and could not find one that I would take, let alone recommend to anyone. I was surprised they didn’t exist and went looking for a partner to create them. I teamed up with Garden of Life because we share the same vision of bringing the highest-quality vitamins (unlike many that are derived from petroleum chemicals and synthesized in labs) to families everywhere. I wanted to take a multi from the same types of organic, nutritious foods I eat in my daily diet. I didn’t want a bottle of chemical isolates dressed up with organic fluff. The multi that I wanted to take didn’t exist, so that is why we created mykind Organics.” Alicia Silverstone Actress , NY Times Best-Selling Author, Health Advocate
Empowering Extraordinary Health®
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