Your Healing Diet

Summer Squash Casserole

providencefamilychiro — Wed, 11 Aug 2010 01:45:11 +0000

This recipe turned out so yummy that I really can’t believe it is healing diet approved! Honestly… it didn’t start out healing diet; it was a Paula Deen recipe. But with a few modifications, we are good to go.

Summer Squash Casserole

6 cups chopped zucchini and yellow squash
1-2 T. coconut oil
1 onion, diced
3 T. butter
1/2 c. sour cream
1 t. sea salt
1/4 t. pepper
1/4 t. garlic powder
1 c. shredded raw cheese
1/2 c. almond meal + 2 T. melted butter (optional)

Heat coconut oil in skillet and add chopped up squash and zucchini. Saute until squash is tender. Transfer to a colander so that excess moisture can drain out. While draining, melt butter in the skillet. Cook onion until it is translucent. (Last time I made this I was lazy and just added onion to the squash in the beginning and then returned it all to the skillet w/ the melted butter. Either way is fine.) In small bowl, mix sour cream and seasonings together with the raw cheese. Pour into skillet and stir everything together. Place in 9 x 13 casserole dish. If desired top, stir together butter and almond meal and then top the casserole with it, like breadcrumbs. Bake for 20-25 minutes, until bubbly.

Broccoli – Cauliflower Salad

providencefamilychiro — Sat, 24 Jul 2010 15:46:30 +0000

Another great recipe from Jane! She brought this one to the Healing Diet class we had on Monday. It was a favorite.

Broccoli – Cauliflower Salad

1 head broccoli, chopped
1 small head cauliflower, chopped
1/4 small red onion, sliced thin
1/2 c. walnut pieces
1/2 c. dried cranberries (I think Jane used dried blueberries)

Dressing
3/4 c. Vegenaise w/ grapeseed oil
Juice of 1/2 lemon
2 servings “KAL” stevia extract
1/2 c. full fat coconut milk
Salt & Pepper to taste

Combine all dressing ingredients in blender. Toss vegetables with the dressing and serve.

Baked Lentils w/ Cheese

providencefamilychiro — Fri, 23 Jul 2010 23:37:44 +0000

This recipe comes from Jane! She said this was a family favorite when her kids were growing up. She brought Dr. Doug a casserole of it a few weeks ago and it smelled great!!

Baked Lentils

1 3/4 c. lentils, rinsed
2 c. water
1 whole bay leaf
2 t. sea salt
1/4 t. pepper
1/8 t. each marjoram, sage, thyme
2 large onions, chopped
2 cloves garlic, minced
2 c. canned tomatoes

Preheat oven to 375. Combine above ingredients in 9 x 13 baking dish. Cover tightly with foil and bake 30 minutes. Uncover and stir in:

2 large carrots, sliced 1/8 inch thick
1/2 c. thinly sliced celery

Bake uncovered 40 minutes until vegetables are tender. Stir in:

1 green pepper, chopped
2 T. finely chopped parsley

Sprinkle 3 c. shredded cheese on top (I think you could reduce this amount significantly — like maybe half). Bake uncovered, 5 minutes, until cheese melts.

Another Welcome!!

providencefamilychiro — Wed, 21 Jul 2010 23:08:53 +0000

We’re starting our second Healing Diet Challenge on Monday, July 26th. If you want to get your body fat analysis done… make sure to let me know. We’ll keep track of it for you and after 30 days on the Healing Diet we’ll measure again and see what we have accomplished!

Feel free to search this blog for recipes that we posted during the last 30-day Challenge. You’ll find a few good ones that are Healing Diet approved. I also wanted to kick us off with the Almond Bread recipe that Angie brought to share on Monday.

Almond Bread

1 cup almond butter
5 Large Eggs (or 6 Medium Eggs)
1/3 cup Blanched Almond Flour (can also use Almond Meal, but will look darker)
1/3 cup Arrowroot Powder
1/2 tsp Baking Soda
1/2 tsp Celtic Sea Salt
1 heaping Tbs Ground Flax Seed
1 Tbs of Grapeseed Oil (to grease the bread pan)

Take the almond butter out of the fridge about 15 minutes before you start. Preheat the oven to 350 F. Mix up the almond butter- get it smooth. Add the eggs and stir together. Mix in the blanched almond flour, arrowroot powder, baking soda, celtic sea salt, and ground flax seed. Grease the pan with grapeseed oil. Flour the pan with blanched almond flour. Bake on the bottom rack for 40-45 minutes.

Swiss Chard

providencefamilychiro — Sat, 22 May 2010 03:10:15 +0000

One of our patients, Jane, shared this yummy recipe with me. Not being from the South… and not having any relatives from the South, I don’t have much experience with greens. So truthfully… I’ve been kind of afraid of them. I have no idea how to cook them. Sure… I could read a recipe, but the other thing is – I’m a texture eater – slimy greens have no appeal for me. But I was given a bunch of swiss chard today (Thanks Angie) and last week I had a good experience with kale, so I thought I would give this a try. And it helped that Jane gave me a recipe off the top of her head that I happened to have all of the ingredients for! So… for those of you who love your greens but may need a healthier way to make them; and those of you who are afraid to try greens — give this one a shot. Recipe below is just the ratios I made tonight — increase or decrease depending on serving size.

Ingredients:

4 stalks of Swiss Chard (chopped up – you can use stalk too)
1/2 medium onion (chopped)
1 T. coconut oil
1/4 cup sour cream
salt & pepper to taste
parmesan cheese

In a saute pan or skillet, melt coconut oil. Add onions and saute until soft. Add swiss chard and continue to cook until leaves are tender and stalks are soft. Salt & pepper to taste. Add sour cream and heat through. Top with parmesan cheese. Serves 2-3.

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We were on the go tonight, so I fixed TJ’s Organic Shells & Cheese for the kids. I mixed a spoonful of the swiss chard into their noodles and both kids ate everything. That wouldn’t work while you were on healing diet, but it is something outside the box to use with family that you need to make gradual changes with.

Cookie Bars

providencefamilychiro — Sun, 07 Mar 2010 19:51:14 +0000

*** UPDATE*** I didn’t mention earlier in this post our feeling on Agave. As Dr. Tony shared at the Extreme Makeover and Healing Diet Class — you have to be extremely careful with Agave. It needs to be a very high quality (expensive) brand for it to be acceptable. Check out this article for more information: Mercola Article

Here is a great one for those of you coming off the Healing Diet and looking for a sweet snack that is a much healthier option to the way you ate prior to the Healing Diet. We had friends over last night and she brought a pan of these along with the recipe.

Cookie Bars

1 1/4 cup raw oats
1 cup protein powder (make sure yours doesn’t have artificial sweeteners or other junk in it)
1/2 cup coconut
1/2 cup flax seed or meal
1 cup chocolate chips (dark chocolate)
1/2 cup chopped nuts (almonds, walnuts, pecans or whatever you like!)
3-6 T cocoa powdeer
1 cup agave
1 cup almond butter

Mix all dry ingredients together. Lightly boil the cup of agave, then add the cup of almond butter. Mix well.
Add to the dry ingredients and mix. Pour into a pan and refrigerate. You can roll them into balls or just cut and serve.

Blue Cheese Burgers

providencefamilychiro — Sun, 28 Feb 2010 20:06:53 +0000

4 oz. blue cheese crumbles
4 T. butter, softened
1.25 – 1.5 lbs grass-fed ground beef
Salt & Pepper

In a small bowl, mash together the blue cheese and butter. Place mixture on a piece of plastic wrap and roll into a cylinder. Chill for 1 hour, until cylinder is firm. Divide ground beef into four equal patties. Cut cheese mixture into four equal portions. Place cheese in the center of each patty and mold ground beef around cheese. Cook to desired temperature.

While on Healing Diet — use two pieces of lettuce instead of bun. And tomato would taste delicious too!

Taco Seasoning Mix

providencefamilychiro — Tue, 23 Feb 2010 15:09:42 +0000

Many of the store bought taco seasoning mixes contain flavor enhancers and chemicals like MSG. Even though it may not be listed on the ingredients as such, they can put a general term like “spices” or “natural flavor” and hide these chemicals in the mix. The safest way is either to buy a mix from a trusted source like Trader Joe’s & Earth Fare or to make your own! We purchase the seasoning below in bulk from: http://www.amishfarms.com/ You may be able to find better pricing out on the web somewhere… we just met them at a flea market in Amish Country Indiana when we were home visiting.

Homemade Taco Seasoning

3 T. Chili Powder
1 T. Ground Cumin
1 T. Coriander
1 t. Sea Salt

I would generally use this amount of seasoning for 2 lbs of ground turkey or beef. You can dress it up with garlic powder, onion powder, red pepper flakes to your taste. Most of the time, I just make it as above.

Stuffed Chicken Breast

providencefamilychiro — Sat, 20 Feb 2010 19:14:55 +0000

Thanks to Rebecca for this recipe! She said it turned out awesome. I’m going to do the recipe below for one serving… add however many you will be making!

Boneless, skinless chicken breast
Handful of spinach leaves
Mozzarella cheese
Sliced Portabella Mushrooms (or whatever type you have)
Sea Salt & Pepper

Preheat oven to 350. Put chicken breast between two pieces of wax paper. Flatten chicken breast by pounding it with a rolling pin, meat pounder or in a pinch — a canned good. Flatten chicken to 1/4 inch thickness. Sprinkle both sides of chicken breast with salt & pepper. In center of chicken breast, layer spinach, cheese & sliced mushrooms. Use enough to fill the chicken, but leave space to roll chicken up. Roll chicken up like a burrito, tucking in sides. Wrap in saran wrap and refrigerate for 20-30 minutes. Rolling & refrigerating helps the chicken rolls to stay together without using tooth picks. If you don’t have enough time to refrigerate, just secure with wooden toothpicks. (No colored toothpicks though– they bleed). Bake rolls for 20-25 minutes. Enjoy!

This would be a great recipe to prepare in advance. You could even make them, freeze them and pull them out as needed.

Vegetable Side Dishes

providencefamilychiro — Thu, 18 Feb 2010 14:05:04 +0000

Green Beans & Mushrooms

1/3 lb fresh green beans (frozen would work)
1 cup sliced mushrooms
1 T. coconut oil
1 T. butter
1/4 t. dried or fresh parsley flakes
Dash each of sea salt, garlic powder, & pepper
1 T. almond meal (optional)
1 1/2 t. grated parmesan or romano cheese

Place beans in small sauce pan and cover with water. Bring to a boil and cook for 4-7 minutes or until crisp tender. Meanwhile, in a small skillet, saute mushrooms in olive oil until tender. When tender, melt butter in pan, mix in with mushrooms. Stir in the parsley flakes, garlic powder, salt & pepper. If using almond meal, mix in and lightly brown. Drain beans; toss with mushroom mixture. Sprinkle with cheese.

Lemon Broccoli w/ Garlic

1 large bunch broccoli florets
1/2 c. extra virgin olive oil
1/4 c. lemon juice
4 garlic cloves, minced
1/4 t. sea salt
1/8 t. pepper

Steam broccoli for 6-8 minutes or until crisp tender. Meanwhile, in a small bowl, combine the remaining ingredients. Immediately place broccoli into a bowl of ice water. Drain and pat dry. Place in a large bowl. Pour oil mixture over broccoli; toss to coat. Refrigerate until serving.

3-Bean Salsa Salad – Rachael Ray

1-2 T. coconut oil
10 oz. frozen cut green beans
1/2 t. ground cumin
Salt & Pepper
15 oz. can black beans, rinsed
15 oz. can chickpeas, rinsed
1/2 cup salsa (to your heat level)
1/4 cup chopped flat-leaf parsley

In a large skillet, heat the coconut oil over high heat for 1 minute. Add the green beans, cumin and a pinch of salt and cook, stirring, until the beans blister slightly, about 5 minutes. Transfer the green beans to a large bowl, add the black beans, chickpeas, salsa and parsley; toss. Season with salt & pepper and serve warm.