Fresh Pesto Sauce (dairy-free)

In our house, we love putting pesto sauce on roasted chicken and pasta for a great dinner or snack. Fresh pesto truly makes average things taste amazing. Traditional pesto sauces include a good handful of parmesan cheese. Although parmesan does truly make the most insanely delicious pesto, you can have a delicious pesto even without the parmesan. Here is what I came with, which Sarah enjoys on things like roasted chicken breast, sliced cucumber, and rice pasta.

This is so good when served fresh but I think it acquires an even better flavor after sitting in the fridge over a night or two. It keeps well in the fridge and it is handy for throwing together quick dinners. Try adding some walnuts or hazelnuts and experiment to make this even more delicious on your own.

Pine nuts are healthy and they contain heart healthy monounsaturated fat, are high in vitamin C, are great source of iron. Pine nuts may even suppress your appetite which we all need help with at times… Pine nuts contain Pinolenic acid which causes the triggering of hunger suppressants (cholecystokinin and glucagon-like peptide-1). These are just to name a few of the many healthy attributes of pine nuts.

 

Jake’s Approach:

Put all of the following ingredients into a blender or vitamix and blend until smooth and evenly colored. Now add it to your choice of meats, vegetables or pasta!

Bon appetit!

 

3/4 cup extra virgin olive oil

1 cup fresh basil (packed and most stems removed)

3/4 cup pine nuts

3 cloves garlic

1/4-1/2 tsp of salt (adjust as you like)

juice squeezed from 1/4 of a lemon

(Do not squeeze lemon directly over mixture… Accidental lemon seeds in the pesto can make it taste bitter)

*Want dairy? Add 1/2 cup parmesan

Lentils With Spinach

Here is a recipe that is easy and healthy! It is vegan, low fat, high in plant based protein and chlorophyl (see the benefits of chlorophyl here). This recipe is so pleasing to the  palate, I think I could eat it every day. It consists of only seven ingredients, including salt! Try experimenting with additional ingredients to add some new flavors and textures, for example, kale or roasted hazel nuts. I found the basis for this recipe in the book “Thrive Foods” by Brendan Brazier. I simply adapted the recipe a little by adding onions and substituting kale for the spinach.

(Makes about 4 – 1 cup servings)

Ingredients

1 tbsp Coconut Oil

3-5 cloves chopped garlic

1/2 lemon

1/2 onion – diced

3-4 C Chicken Broth or vegetable broth

1 C Red Lentils – well rinsed

3 C spinach or de-spined kale

Salt and/or pepper to taste

**Makes about 4 servings

Directions:

  • Add coconut oil to Dutch oven or similar high sided saute pan and place over medium to low heat.
  • Add onions and saute for about 2-4 minutes or until it begins to brown
  • Add garlic and saute for 2-4 minutes
  • Add 2 cups of vegetable or chicken broth and add lentils – bring to boil
  • Back off temperature and simmer without lid for between 30 – 40 minutes, adding broth as it cooks to maintain moisture and broth base. Cook until lentils are tender
  • Add spinach and mix as you simmer for 2-4 minutes until it is wilted and mixed into lentils
  • Remove from heat and squeeze lemon over the top, add salt, mix and serve

The Real Deal About Cleanses

vegetablesJanuary is the time when everyone is making resolutions to be healthier in the new year. Setting goals for fitness and diet. And of course….doing a cleanse. I am sure you have heard the phrase, “I can’t eat that, I’m on a cleanse,” more in the last few weeks than you ever care to again.

So how and why are people doing these cleanses? What does it entail? What are the benefits? And do you have to starve yourself and drink only juice for 10 days? (No, you don’t.)

Honestly, this is actually a great time to do a cleanse for a few reasons. First, the holidays are over and we all experience a bit of a “downtime” period, where we are laying low and recovering from the social gatherings, unhealthy foods, and holiday drinking that so often goes along with the past few months. Second, people feel inspired for various reasons by the idea of a new year, and want to make changes towards living and feeling healtheir.  This resolve helps motivate us as we temporarily eliminate all of our favorite unhealthy foods that we love, and are probably poisoning us. Finally, being healthy is a not a temporary state, but rather a process that evolves along with us. It takes work, but comes with rewards we have grown accustomed to taking for granted. People like rewards.

There are many types of cleanses being touted as miracle cures for various symptoms and illnesses. Some people are looking for a quick way to lose weight, or “reset” their body. The cleanses we prescribe at the clinic are tailored to the patient, and address their specific needs in regards to their current health. The most basic cleanse is a three week detoxification cleanse that involves eliminating inflammatory foods and supporting your system with supplements meant to detoxify and supply essential nutrients.

You do eliminate foods, including gluten, wheat, chocolate, alcohol, dairy, sugar, nuts, and caffeine.  It is hard. But it is worth the sacrifice, because you experience a state of health and well-being that you might have never experienced before. Patients report better quality sleep, improved digestion, increased energy, better mental clarity, weight loss, reduced acne and overall improved mood and well-being.

Call us with any questions about what type of cleanse might be right for you, or even if you are simply curious about how diet changes might affect your health.

Delicious Chicken Salad – Dairy Free and Gluten Free

Here is great and simple lunch salad I made up today for Sarah to satisfy her lunch prerequisites: a) no heating required, c) low or no carbs, d) low fat, e) high protein, f) gluten free, g) little to no dairy… and phew that is it.

Recipe:

1  1/2 cup cooked chicken breast

1  cup diced dill pickles

1 cup chopped kale (remove spines)

Kale which is rich in Dietary Fiber, Protein, Thiamine, Riboflavin, Folate, Iron, Magnesium and Phosphorus, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese

1/8 cup finely diced red onion

1/4 cup cilantro

Cilantro which is noted for having anti-cancer properties, detoxifies the liver, high in Vitamin K.

2-3 tbsp Veganaise

1/2 tsp Paprika

dash of salt to taste

Mix them all together well so that everything is nicely blended and coated with Veganaise. Bon Appetit!