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Butternut Squash Sausage Frittata

Butternut squash can help reduce inflammation in the body… so if you are suffering from achy joints, here’s your excuse to eat more of this awesome fall wonder! Some of my best menopause-friendly recipes are made with butternut squash… it’s amazing!

butternut squash sausage frittata

Breakfast for dinner is one of my favorite meals. Truth be told, I love dinner for breakfast too… But, this butternut squash sausage frittata is definitely breakfast food that’s awesome for dinner. Hmmm, now that I think about it, it’s also dinner food that’s great for breakfast… yikes, what the heck am I talking about?

Anyway, the other night my family requested bagels and lots of bagel-accessories for dinner. Anyone who knows me knows that the only bagels I have in my house are grain-free bagels. Let me assure you that grain-free bagels are not what my family was requesting. So, I went around the corner, bought fresh-out-of-the-oven whole-grain everything bagels. These things were as big as my head. And they smelled so good. I just knew if I ate them I’d regret it later, so I bought extra lox for myself and I came home and made this frittata. And it was so good!

I filled this casserole-y, egg-y dish with breakfast sausages, bacon, butternut squash, spinach, vegan cheese, peppers, and scallions. This was such a treat for me. Better than bagels. And nowadays it’s easy to find bacon and sausage that are organic and nitrate-free, so I’m a happy camper.

Did I mention that fall is my favorite season?  Yeah, I know that thought is really a disconnect, not really a smooth segue at all. But butternut squash is everywhere this season! So, I put a lot of it in this butternut squash sausage frittata…

For another eggs-in-the-oven type of dish, try my Baked Eggs With Sausage And Kale.

butternut squash sausage frittata

Here are some of the awesome healing ingredients in this butternut squash sausage frittata:

I am a big proponent of eating the whole egg. So many of the nutrients and the taste are in the yolk; I’ll never understand separating nature’s perfect food. Eggs help with many types of dryness in the body. If you have a dry cough or a frog-in-your-throat, try eating some eggs. They have also been shown to help women with various conditions during and after pregnancy. Some people consider eggs to be a superfood. They contain a large amount of vitamins A and B and are a great source of protein. Eggs sometimes get a bad rap because of cholesterol, but it’s been shown that in 70% of people, eggs do not raise cholesterol, so don’t assume they are bad for you. Buy organic eggs and you are really doing the right thing.

Butternut squash is more than just a delicious vegetable; it’s really good for you. It’s a good fever reducer, it can lessen stomach pain and it can be a comfort during pregnancy when the baby feels like she’s doing acrobatics. It’s also rich in carotenoids and Vitamin B6. This means it’s good for your heart and can help lower bad cholesterol. And, because butternut squash can help reduce inflammation in the body, it benefits almost everyone.

Pork strengthens the digestive system, helps with constipation, and can moisten a dry cough and other dryness in the body. It’s also good to strengthen your qi and give you energy. I used pork bacon and sausage in this recipe, but I’ve made it before using vegan substitutes and it tastes awesome that way too… so whatever makes you happy…

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Bell peppers help with indigestion. If you are feeling bloated and full from over-eating a lot lately, consuming bell peppers will help reduce this feeling. They are also good for blood circulation and research has shown that they are good for people with a low appetite or anorexia. It used to be common in China to use green pepper tea to soothe indigestion.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

butternut squash sausage frittata

Butternut Squash & Sausage Frittata
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Recipe type: breakfast, casserole, eggs
Cuisine: paleo, whole30
Author:
Prep time:
Cook time:
Total time:
Serves: 6-8
This frittata is perfect for breakfast, lunch, or dinner. And, it can be made in advance! I've made it with lots of meat and I've made it vegan... the choice is yours!
Ingredients
  • ½ lb bacon (use pork, turkey, or vegan), sliced and cooked until done
  • 6 breakfast sausage patties (use pork, turkey, or vegan), cooked and chopped
  • 1 Tbs extra-virgin olive oil
  • 1 red bell pepper, chopped
  • 3 scallions, sliced
  • ½ lb butternut squash, cut into small dice
  • 1 cup chopped fresh spinach leaves
  • sea salt and black pepper, to taste
  • 10 eggs, beaten
  • 4 slices cheese (I used vegan American cheese), diced
Instructions
  1. Preheat your oven to 370°F.
  2. Heat oil in a large saute pan over medium heat.
  3. Add the bell pepper, scallion, and squash to the pan. Season with salt and pepper.
  4. Cook, stirring often, until the butternut squash is just tender, about 10 minutes.
  5. Add the spinach, and stir until it starts to wilt.
  6. Pour the contents of the pan into a large bowl.
  7. Let cool a few minutes.
  8. Stir in the eggs and cheese.
  9. Pour the mixture into a greased casserole dish (I used a 9-inch round glass dish).
  10. Bake until a knife inserted in the center comes out clean, about 55 minutes.
  11. Cut into 6 or 8 pieces.
  12. Enjoy!

butternut squash sausage frittata

Bulletproof Coffee Sweetened With Dates

Bulletproof coffee sweetened with dates may be just the thing you need to start your day…

bulletproof coffee sweetened with dates

Full disclosure: I am not a coffee drinker. Well, I am not a caffeinated coffee drinker. When I was in college (a lifetime ago), I remember drinking 6 cups of coffee a day. But since I discovered that caffeine is something I don’t tolerate well (or, really, at all…), I stopped cold turkey. But I’ve always loved the taste and the smell of coffee so when I want a treat, I’ll grab a good cup of decaf.

A few years ago, when I first learned about Bulletproof Coffee from the amazingly knowledgeable Dave Asprey, all I wanted to do was try it. I started making it for Steve and for others who could actually tolerate caffeine and I found people were really reaping some great benefits.

I kept hearing about increases in energy, appetite suppression, amazing focus and clarity, and I was so envious!

So, I went on a mission to figure out if I would be able to gain some of those benefits if I made my bulletproof coffee with decaf. And, I recently found out that I can! Yay! I’ve been using Dave’s Brain Octane (see recipe below for where you can buy it) and grass-fed butter and organic decaf coffee beans. And, oh my… it’s really just awesome. It keeps me energized, focused, and feeling great until I’m ready to have a healthy lunch many hours later.

In my version of this coffee, I’ve added a few dates to the blender and let me just say, the flavor is amazing!

You probably already know that I am a smoothie fiend on most mornings, but variety is the spice of life…

I recommend jumping on the bulletproof coffee bandwagon!

For those days when you want a kickstart to your day without the coffee, try my recipe for Matcha Chia Pudding.

bulletproof coffee sweetened with dates

Here are a few great healing facts about this bulletproof coffee sweetened with dates recipe:

Coffee is a diuretic and is good for constipation. It’s also good for memory and focus.

Coconut oil is awesome. In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. And perhaps most importantly, it helps you keep your mind sharp and it makes it easier for you to focus. Dave Asprey’s Brain Octane is pure, concentrated form of coconut oil. I have used regular organic coconut oil and I’ve used Brain Octane. I like both, but I’ve been giving Dave’s oil a try lately. According to Dave, Brain Octane helps your body burn fat more easily and is better for your brain. So, far, so good for me!

Grass-fed butter is good for you! Butter from grass-fed cows is higher in Omega-3s and vitamin K2, than butter from grain-fed cows. Grass-fed butter contains the fatty acid CLA (conjugated linoleic acid) — this has actually been shown to help with weight loss. I know many people are worried about cholesterol, but there is a lot of research now to show there is no link between cholesterol and heart disease. I’m a butter lover, in moderation, but I only eat grass-fed butter!

Dates are rich in potassium, dietary fiber and tannins. Fiber is good for your gut and tannins help the body fight inflammation and infection. Dates are also rich in vitamin A and iron. The most amazing thing about dates is that they can be used to replace sugar in almost anything. I stopped using sweetened protein powders in my smoothies and now I use unsweetened ones but I add a few dates.

bulletproof coffee sweetened with dates

Bulletproof Coffee (Sweetened With Dates)
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Recipe type: beverage, coffee
Cuisine: breakfast
Author:
Prep time:
Total time:
Serves: 2
I've officially jumped on the bulletproof coffee bandwagon! This is bulletproof coffee my way -- blended with dates. It's delicious and healing!
Ingredients
  • 2 cups freshly brewed coffee (regular or decaf)
  • 2-tsp to 2-Tbs (start small and increase) organic coconut oil or Brain Octane (here's where to get Brain Octane)
  • 2-tsp to 2-Tbs grass-fed butter or ghee (again, start small and increase)
  • 2 dates
Instructions
  1. Pour all ingredients into blender.
  2. Blend until frothy and smooth.
  3. Drink in the morning and enjoy!

bulletproof coffee sweetened with dates

Paleo Blueberry Cobbler

This paleo blueberry cobbler is an incredibly delicious dessert!

paleo blueberry cobbler

You know when you go to the market looking for organic berries and you have to to a double-take when you see the price? Sometimes I can’t believe what I’m seeing… it’s like I’m being punked or something. But, finally, it’s that time of the year when the price of berries drops down to a reasonable level. Last week, there were blueberries everywhere! And when I checked the price, not only were these gorgeous blueberries affordable, but they were packaged in huge containers. So, I bought 2 containers. I didn’t need to, but I did. Did I tell you these containers were HUGE…

I’m sure it’s happened to you: you get home from the market, and you’re all kinds of smug because you got some great deals, and then you look at what you bought and you have no idea how you are going to use it all up…

Sooooooo, I put some of these gorgeous blueberries in the freezer. And I ate a lot of them right out of the container. And I made coconut yogurt parfaits. And a smoothie bowl. And then, I made this paleo blueberry cobbler. It’s just awesome. I made more than we could eat, so we ate half, and I froze the other half. Yesterday, I defrosted the frozen cobbler and when I ate it today, it’s just as awesome. And surprisingly, it tastes just as good cold as it did warm.

I’m on a big customized-recipe-creation kick right now (okay… always…), so let me customize a recipe for you that will work for whatever’s going on in your body now… I’m such a geek that I really do get excited about doing this. I’ve got a dessert recipe with your name on it…  So CLICK HEREto be taken directly into my calendar to sign up for your free phone consultation.

Here’s my recipe for Berry Fig Yogurt Parfait, that you can make with your extra berries.

paleo blueberry cobbler

This cobbler is so good for you:

Blueberries are filled with antioxidants and have been shown to help fight cancer, diabetes, heart attacks and strokes. In some circles, they are known as “longevity berries.”

Coconut strengthens the body, reduces swelling, and stops bleeding. It kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. There’s coconut flour, coconut oil, and coconut sugar in this recipe.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice. I used cashew milk in this cobbler, but you can substitute whatever non-dairy milk you like.

Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes (like this one) with tapioca flour — it crisps things up well and it works as a great thickener too.

paleo blueberry cobbler

If you make this Paleo Blueberry Cobbler recipe, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

Paleo Blueberry Cobbler
5.0 from 1 reviews
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Recipe type: dessert, paleo
Cuisine: American, fruit
Author:
Prep time:
Cook time:
Total time:
Serves: 6
This paleo blueberry cobbler is so refreshing. It also freezes well... and the ingredients are so healing... this one's a keeper... it's summer on a plate!
Ingredients
  • 3 Tbs coconut oil
  • 1 cup coconut flour
  • 1-1/2 cups cashew milk (substitute almond milk or another non-dairy milk if you prefer)
  • ⅓ cup coconut sugar, plus extra for sprinkling on the top
  • ½ tsp baking soda
  • ¼ cup hemp seeds
  • 1-1/4 cups tapioca flour
  • juice of ½ a lemon
  • ¼ tsp pure vanilla extract
  • ¼ tsp sea salt
  • 2-1/4 cups fresh blueberries
Instructions
  1. Preheat your oven to 350°F.
  2. Put the coconut oil in a baking pan (mine was 9x9-in.), and put the pan in the oven to melt the oil while the oven is heating.
  3. In a large bowl, combine the coconut flour, cashew milk, coconut sugar, baking soda, hemp seeds, tapioca flour, lemon juice, vanilla, and salt. Stir until combined.
  4. Spread this batter into the baking dish with the melted coconut oil.
  5. Pour the blueberries over the batter and press them into the batter.
  6. Sprinkle the top with coconut sugar.
  7. Bake until golden and a bit crisp. (Mine took 1 hour and 5 minutes.)
  8. Remove from oven and let the pan cool a bit on a rack.
  9. Enjoy!

paleo blueberry cobbler

Sweet Potato Bacon Waffles

Sweet potato bacon waffles. Enough said. Yum!

sweet potato bacon waffles

Waffles are awesome. Waffle irons are amazing. You can make waffles out of almost anything. Really. It seems to be all the rage now… everywhere I turn I see people putting such creative mixtures into their waffle irons and making these really delicious looking creations. So, I just had to jump on the bandwagon… it looked like so much fun!

So, when I first saw this recipe on one of my favorite blogs, I just had to try to do it justice. Jennifer at Predominantly Paleo, gets all the credit for this awesome recipe.  I absolutely love it… it’s easy, delicious, paleo, and so healthy! Go visit Jennifer at her site because I’m sure you will love it as much as I do!

My waffle iron did not disappoint… these sweet potato bacon waffles are incredible! First, let me say, however, that just because you cook something in a waffle iron, it does not mean you end up with something that tastes or feels like a waffle. This recipe is amazingly delicious and healthy, but these “waffles” are only called waffles because they are made in a waffle iron… wow, that’s a lot of waffles in one sentence…

I made these waffles and we ate them for several days in a variety of interesting ways. The first day, I served them with eggs on top: awesome. The second day, I melted vegan cheese on top: my favorite. The third day, I put one on a plate with a little shredded rotisserie chicken salad next to it: incredible.

I could easily see that cooking things in my waffle iron may become a bit of an obsession for me…

These waffles, in particular, will become a staple in my house for a few reasons: they are truly delicious and also because sweet potatoes are so good for digestion, that finding new ways to cook them sounds so smart to me.

I’m on a big customized-recipe-creation kick right now (okay… always…), so let me customize a recipe for you that will work for whatever’s going on in your body now… I’m such a geek that I really do get excited about doing this. I’ve got a breakfast recipe with your name on it…  So CLICK HEREto be taken directly into my calendar to sign up for your free phone consultation.

And, if you are looking for another great sweet potato recipe, try my recipe for Stuffed Sweet Potatoes.

sweet potato bacon waffles

sweet potato bacon waffles

Here are some great healthy reasons to make these waffles:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

I am a big proponent of eating the whole egg. So many of the nutrients and the taste are in the yolk; I’ll never understand separating nature’s perfect food. Eggs help with many types of dryness in the body. If you have a dry cough or a frog-in-your-throat, try eating some eggs. They have also been shown to help women with various conditions during and after pregnancy. Some people consider eggs to be a superfood. They contain a large amount of vitamins A and B and are a great source of protein. Eggs sometimes get a bad rap because of cholesterol, but it’s been shown that in 70% of people, eggs do not raise cholesterol, so don’t assume they are bad for you. Buy organic eggs and you are really doing the right thing.

sweet potato bacon waffles

If you make this Sweet Potato Bacon Waffles recipe, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

Sweet Potato Bacon Waffles
5.0 from 2 reviews
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Recipe type: waffles
Cuisine: recipe adapted from: Predominantly Paleo
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This is like a great sweet potato hash in waffle form. These waffles are so versatile that you can do so many things with them... and they may evenl fix your digestive issues...
Ingredients
  • 12 oz nitrate-free bacon
  • 1 lb spiralized sweet potatoes (I bought mine pre-spiralized, but you can make your own)
  • 3 eggs
  • sea salt and black pepper
  • 2 scallions, sliced
Instructions
  1. Cook your bacon (I like to do this in the oven, but cook it however you like), bacon grease reserved.
  2. Heat your waffle iron, and brush it with the reserved bacon grease. I used my Belgian waffle iron, but use whatever kind you have.
  3. Combine the sweet potato spirals, cooked crumbled bacon, eggs, sea salt and black pepper to taste, and scallions in a large bowl.
  4. Pour this mixture into the hot waffle iron and cook until browned and slightly crispy.
  5. Note: these will not end up with the texture of ordinary waffles -- remove them gently from the iron with tongs and a spatula and lay them on the plates. Use these waffles as a vehicle for anything from eggs, to salad, to melted cheese (my personal favorite). I used a Belgian waffle maker and got 4 waffles from this recipe; if you use a waffle iron that makes thin waffles, you will get more.)

sweet potato bacon waffles

Berry Fig Yogurt Parfait

Parfaits are fun. And this berry fig yogurt parfait is delicious and energizing!

berry fig yogurt parfait

It’s getting to be the dog-days of summer — but if you’re a dog lover like I am, it’s not a bad thing at all! Yes, I know, nobody likes those ridiculously hot and humid days — the ones where the air is heavy and everything seems to move in slow motion. But summer is awesome! Even when it’s hot! You can go outside with nothing but shorts and a tank. You can walk down the street drinking the hugest iced coffee or smoothie. You can smell that warm, sweet, summery scent of the flowers and trees…

And here, in NYC, where everyone aspires to leave the city in the summer, I am happy as a clam. I’m not crazy though. I don’t turn on my oven much, and I stick to the shady side of the street. And, I eat things like this awesome berry fig yogurt parfait.

I hesitate to even call this parfait a recipe — because really you can make it however you like — but I am including the recipe for how I made this one because it’s so delicious and cooling and refreshing.

By the way, I made my parfait dairy-free by using the most delicious coconut yogurt I’ve ever had. I used Anita’s coconut yogurt — it’s so good, I might even say it’s life-changing!

If you’re feeling really ambitious, here’s my recipe for Homemade Coconut Cinnamon Yogurt.

berry fig yogurt parfait

This parfait is as easy as it is healthy:

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. And perhaps most importantly, it helps you keep your mind sharp and it makes it easier for you to focus.

Figs have the highest amount of calcium of any fruit and are a good source of fiber. They are good for anemia, constipation, indigestion and fever, and they are also good at fighting fatigue and boosting memory retention.

All berries are good for you and contain antioxidants. As a general rule, the darker the color, the more antioxidants, making blackberries even better than other berries at fighting cancer and other illnesses. Blackberries also can help relieve intestinal inflammation and diarrhea, and they are good for your skin. And, even more importantly, they taste great…

Research shows that pumpkin seeds may reduce blood sugar and increase bone density. And, because they are rich in iron, they are good if you are tired or have anemia. In Asian medicine, pumpkin seeds are sometimes used to get rid of intestinal parasites and to decrease inflammation in the body.

Bee pollen is considered one of the most nutritious substances you can put in your body. It is higher in protein than anything animal-based and it contains an amazing amount of amino acids. It’s good for your energy, your skin, your breathing and your allergies. Add a spoonful to whatever you can. I know there are differing opinions as to whether bee pollen is vegan; so if you would prefer to leave it out, that’s just fine.

berry fig yogurt parfait

Berry Fig Yogurt Parfait
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Recipe type: breakfast, lunch, snack, dessert
Cuisine: vegan, vegetarian, grain-free
Author:
Prep time:
Total time:
Serves: 1
This is the perfect summer breakfast, snack, lunch... anytime treat. It takes only a few minutes to prepare and it's healthy and refreshing!
Ingredients
Instructions
  1. Place a little bit of each topping in the bottom of a glass or bowl.
  2. Spoon half of the yogurt on top of those toppings.
  3. Add more toppings, then more yogurt, then more toppings.
  4. You are done!
  5. Enjoy!

berry fig yogurt parfait

Pineapple Turmeric Smoothie

There are so many healing ingredients in this pineapple turmeric smoothie… you can feel the energy as you drink it!

pineapple turmeric smoothie

It’s Memorial Day and it’s raining. To many people this would be an unhappy turn of events, but I have to say, for me… not so much. The last 3 days were gorgeous. They were filled with beach, BBQ and friends. So, a rainy gray day is not so bad because I get to do all of the things I would never do if it was nice outside.

Everyone has one of those to-do list to get through. For me, that list is overflowing with the not-so-fun tasks involved in packing up my house and moving to an apartment. Ugh… the packing. Ick… the cleaning… But, I get to procrastinate and instead of getting through these arduous tasks as quickly as I’d like, I end up in my kitchen. A lot. And this Pineapple Turmeric Smoothie is my ode-to-sunshine creation on this dreary day.

Yellow is a happy color. And, I guess even more importantly, I had a big container of pineapple in the fridge that was leftover from yesterday’s day at the beach. And the cherries that you see on top — well, those are from the beach too… I just love using the leftovers in the fridge in new and delicious ways! So, when you make this smoothie, feel free to top it with whatever’s in your fridge…

If you want to try another “happy” smoothie, try my Orange Banana Smoothie recipe.

pineapple turmeric smoothie

There are so many great ingredients in this smoothie:

Pineapple is great for your digestion and it can help stop diarrhea. It’s especially good in the summer because it fights against heatstroke.

Turmeric is actually a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Maca Root is one of the superfoods I take every day. It has many healthy benefits including increasing libido, helping menopausal symptoms, relieving menstrual cramps, regulating hormones, and increasing energy.

Camu Camu is a plant-based powder that has the ability to boost your immune system and balance your mood. It has a large amount of vitamin C, can reduce inflammation, and can help improve mental clarity.

Lucuma powder is made from a South American tropical fruit. It’s sweet and contains a good amount of calcium, magnesium and potassium. It also has a great anti-inflammatory effect and can improve the condition of your skin. If you don’t have access to lucuma, you can use coconut sugar or add any sweetener that makes you happy.

Black Pepper is a Chinese herb called Hu Jiao. It’s used to alleviate diarrhea, vomiting and some stomach pains. When you combine black pepper with turmeric, the turmeric is more easily absorbed by the body, so this is a great combination!

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes.

pineapple turmeric smoothie

 

Pineapple Turmeric Smoothie
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Recipe type: Smoothies
Cuisine: fruit, breakfast, snack
Author:
Prep time:
Total time:
Serves: 2
This smoothie is delicious! It's both sweet and tart and it will heal what ails you!
Ingredients
  • 3 cups cubed fresh pineapple
  • 2 cups ice
  • 2 tsp maca root powder (optional) (I use this one)
  • 3 tsp lucuma powder (or substitute sweetener of your choice) (try this one)
  • 1 tsp camu camu powder (optional) (here's one)
  • 1 tsp turmeric powder (I like this one)
  • 10 grinds of black pepper
  • ½ cup unsweetened coconut flakes (here's a good one)
  • ⅓ cup shelled pistachio nuts
  • ¼ cup almond milk
  • fresh cherries for garnish
Instructions
  1. Put all ingredients, except the cherries, into your blender.
  2. Whiz it up until it's really smooth.
  3. Pour into glasses.
  4. Sip away!

pineapple turmeric smoothie

Orange Banana Smoothie

This orange banana smoothie will make you think of summer!

orange banana smoothie

Most mornings I wake up and I’m excited for my green smoothie. I know excited is an odd way to feel about a glass of green slush, but it’s really true. Over the years I’ve perfected them, so they taste great and make me feel even better. I truly love the energy I feel from all of the great ingredients in that big green glass.

But sometimes, I’m just not feeling’ the green. But I still want that energy… that’s how I felt a few days ago. It was a rainy day and I just wanted something that would make me feel like summer was coming. I created this smoothie, and it fit the bill perfectly. I mean, just look at the color of this orange banana smoothie… you can’t not smile and think of summer.

If you have been reading my posts, you probably know that I love to use whole citrus fruits — the peels and all. This smoothie is no exception. I put the entire orange into my Vitamix, and that’s really what sets this shake apart from so many others. Add when you add a few superfoods, the effect is amazing. The taste and the energy and the nutritional punch you get from the this combination of awesome ingredients really cannot be matched.

Here’s another non-green smoothie to try: Apple Cinnamon Smoothie.

orange banana smoothie

Here’s some of the great things that make up this “sunny” smoothie:

Oranges will help boost your levels of vitamins A, B and C. In Chinese medicine oranges have been used for many years to help coughs, colds and anorexia. Lately, oranges have been widely touted for their ability to help heal colon cancer. I peel my oranges and lay the rinds in the sun to dry, and save them for tea or for cooking because the orange rinds are an actual Chinese herb. I dry out the peels of oranges, tangerines, clementines… whatever I have. Dried tangerine peel, or “chen pi” as it’s known in Chinese medicine, is one of the greatest and most easily accessible herbs around. It’s especially good for digestive issues like abdominal discomfort, distention, fullness, bloating, belching, and nausea. It’s also great if you have a cough with a heavy or stuffy chest.

Maca Root is one of the superfoods I take every day. It has many healthy benefits including increasing libido, helping menopausal symptoms, relieving menstrual cramps, regulating hormones, and increasing energy.

I love to add bananas to smoothies; they give it a great natural sweetness and a nice creamy texture. Bananas are good for your intestines (an old Asian remedy was to eat a banana every day to relieve hemorrhoids) and your lungs, and they even help relieve the effects of overindulging in alcohol.

Dates are rich in potassium, dietary fiber and tannins. Fiber is good for your gut and tannins help the body fight inflammation and infection. Dates are also rich in vitamin A and iron. The most amazing thing about dates is that they can be used to replace sugar in almost anything. I stopped using sweetened protein powders in my smoothies and now I use unsweetened ones but I add a few dates.

Turmeric is actually a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Bee pollen is considered one of the most nutritious substances you can put in your body. It is higher in protein than anything animal-based and it contains an amazing amount of amino acids. It’s good for your energy, your skin, your breathing and your allergies. Add a spoonful to whatever you can.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice. I know some of you have a problem finding raw nuts sometimes — I’m happy to try to help you locate them if you need shopping suggestions, so just leave a comment and I will try to help. I buy then whenever and wherever I see them. I’m also lucky enough to live near a Whole Foods, so I sometimes buy them from the bulk bins here.

orange banana smoothie

Orange Banana Smoothie
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Recipe type: smoothie
Cuisine: breakfast, snack
Author:
Prep time:
Total time:
Serves: 2-3
This smoothie tastes as bright and sunny as it looks. It will give you a warm feeling and a burst of energy. Just pop everything in the blender and you're good to go!
Ingredients
  • 2 frozen bananas, cut in half
  • 1 whole orange, with the peel, quartered
  • 1-1/2 cups coconut water
  • 1 tsp pure vanilla extract
  • ½ tsp turmeric
  • 1-1/2 tsp maca root powder
  • ¼ cup unsweetened, shredded coconut
  • 3 pitted dates
  • ¼ cup raw cashews
  • 1 Tbs bee pollen granules
Instructions
  1. Place all of the ingredients into a high-speed blender. (I'm not sure how finely the orange peel will grind up in a regular blender, so if you try it, please let me know!)
  2. Whiz it up until it's really smooth.
  3. Garnish with extra coconut flakes or orange slices if that makes you smile.
  4. Enjoy!

orange banana smoothie

Matcha Chia Pudding

This matcha chia pudding combines the healing power of matcha and chia seeds… make it the night before and be amazed!

matcha chia pudding

Last week when I was really tired and a bit achy, my acupuncturist/mentor recommended green tea, but in the form of matcha or sencha. These intense green tea powders are so good for you, but I had forgotten all about them.

Honestly, I don’t know how I forgot about them because matcha seems to be everywhere these days… everywhere I look there are matcha smoothies, matcha cookies, matcha lattes. So, I figured, why not matcha chia pudding…

I do love a good chia pudding. Really, if you can make something the night before and have it ready for breakfast when you wake up, and have it taste delicious, what’s not to love?

This chia pudding is great. It’s not too sweet, has a distinctive green tea flavor, and is so energizing… it’s the perfect breakfast! I actually tried something new with this pudding and I put it in the blender in the morning to give it more of a creamy, dessert-like feel. I really liked it this way, but you can omit this step if you prefer.

For another great chia pudding recipe try my take on Raspberry Chia Pudding!

matcha chia pudding

There are so many reasons (other than the delicious taste) to make this Matcha Chia Pudding:

Matcha is a type of green tea powder made from whole leaves of tea. Green tea, in Chinese medicine is known to be good for the mind, reduces headaches and aids digestion. If you use Macha, you can really magnify the already great health benefits of your green tea — research shows that matcha has over 100 times the potency and nutritional benefits of regular green tea.

Chia seeds are ancient seeds that got their name from the Mayan word for “strength”. These tiny seeds have the unique ability to turn liquid into a gel-like substance when making puddings and they are great added to smoothies and shakes. They are really good for you because they are rich in omega-3 fatty acids, antioxidants and fiber.

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. I use coconut milk in so many recipes that call for dairy — it’s incredible!

Mangos are great for digestion and they help if you have one of those annoying dry coughs that just won’t go away. This delicious fruit will also help strengthen your bones and is good for your heart.

Strawberries help get rid of excess alcohol in your body and they are good for your heart. They even help reduce plaque in your mouth and can make you feel better if you have an annoying dry cough or if you feel bloated from eating too much. So, if you’ve overindulged, strawberries are great for you.

matcha chia pudding

Matcha Chia Pudding
Print
Recipe type: breakfast, make-ahead
Cuisine: American, Asian
Author:
Prep time:
Total time:
Serves: 2-3
Here's an easy, make-ahead, energizing, healthy breakfast! You can customize it and top it any way you like!
Ingredients
  • 1 can full-fat coconut milk
  • 2 tsp matcha powder (here's an organic one)
  • 1 Tbs pure maple syrup
  • 4 Tbs chia seeds
  • ¼ tsp vanilla extract
  • optional toppings: mango, strawberries, kiwi slices
Instructions
  1. Place the coconut milk, matcha, syrup, chia seeds, and vanilla into a mason jar. Cover and shake well.
  2. Place the jar in the refrigerator overnight.
  3. In the morning, you have 2 choices; just scoop the pudding into bowls and top with fruit, or place the pudding into a blender and blend for a smoother texture and then top with fruit.
  4. Enjoy!

matcha chia pudding

Apple Cinnamon Smoothie

It really is true what they say about an-apple-a-day, so you need to try this apple cinnamon smoothie!

apple cinnamon smoothie

I ran out of frozen fruit!!! I always have bags of frozen fruit in my freezer! Ok, clearly not always, but it’s such a rare thing for my freezer to be bare in this department, that it startled me a bit. My Vitamix was on the counter ready to go. My big glass was right next to it and my favorite glass straw was at the ready. I really wanted a fruit smoothie… so I searched the fridge. Apples! Now, I had a plan…

I make juice with apples a lot, but I couldn’t remember ever making an apple smoothie before. Sometimes, you just get lucky the first time… this is really good!

It’s tastes a bit like apple pie filling. And it’s really, really creamy. Something about this apple cinnamon smoothie is extra comforting. There’s just something about the combination of cinnamon and apples that is like a big hug. I know, that sounds really cheesy, but anything that’s reminiscent of apple pie just has to make you smile.

So, on this rainy afternoon when my tastebuds were ready for a berry smoothie, I made this apple cinnamon smoothie instead. I sat there on my couch looking out at the cold rain on the streets of Manhattan, and I savored this thick creamy hug of a smoothie. You really should try it…

If you are in the mood for a berry smoothie (and you actually have berries in your house), try this one.

apple cinnamon smoothie

There are lots of nutritional benefits in this awesome smoothie:

It really is true that an apple a day is a good thing. Apples help to strengthen your heart. They are also good for your digestion and they can help eliminate mucus when you have a cold. So, the combination of apples and cinnamon together are great for this time of year when everyone seems to be getting sick. Apples have a high antioxidant content, especially Granny Smiths and Red Delicious. This, combined with the fact that they have a lot of healthy fiber, is why apples are good at fighting Alzheimer’s, Parkinson’s and some cancers. They have also been shown to help ward off diabetes, high cholesterol and gallstones.

Cinnamon is one of the best herbs to warm the body. It’s great if you have a cold. If you are nauseous or have diarrhea, go for the cinnamon. It also gives you energy and helps with menstrual pain. Cinnamon is a Chinese herb: “gui zhi” is the cinnamon twig and “rou gui” is the cinnamon bark. Both are warming and are used for a variety of ailments. In the winter I add cinnamon to all sorts of foods. It helps with the common cold, swelling, various menstrual issues and some aches and pains. Be careful with it if you have a fever because it is so warming. Here’s an article about the benefits of cinnamon from Well-Being Secrets.

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. The base of this smoothie is made with coconut milk (the kind in the can), and it’s just perfect!

Dates are rich in potassium, dietary fiber and tannins. Fiber is good for your gut and tannins help the body fight inflammation and infection. Dates are also rich in vitamin A and iron. The most amazing thing about dates is that they can be used to replace sugar in almost anything.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice. I know some of you have a problem finding raw nuts sometimes — I’m happy to try to help you locate them if you need shopping suggestions, so just leave a comment and I will try to help. I buy then whenever and wherever I see them. I’m also lucky enough to live near a Whole Foods, so I sometimes buy them from the bulk bins here. Cashews help add to the creaminess of this smoothie.

Research shows that pumpkin seeds may reduce blood sugar and increase bone density. And, because they are rich in iron, they are good if you are tired or have anemia. In Asian medicine, pumpkin seeds are sometimes used to get rid of intestinal parasites and to decrease inflammation in the body. I buy pumpkin seed protein in powder form because it’s a great easy way to add protein to my shakes and smoothies without adding any extra sugar. (See the recipe below for where to buy it.)

Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.

apple cinnamon smoothie (vertical single glass)-2139

Apple Cinnamon Smoothie
Print
Recipe type: smoothie
Cuisine: superfoods, American, breakfast, snack
Author:
Prep time:
Total time:
Serves: 3
Apples and cinnamon are delicious in this creamy coconut-milk-based smoothie. Just blend up all of the ingredients, and as you sip you can feel the healthy ingredients working!
Ingredients
Instructions
  1. Put all ingredients in a blender (I used my Vitamix, so it was pretty quick), and blend until smooth and creamy. Pour into glasses. Enjoy!

apple cinnamon smoothie

Acai Bowl

You are going to like this acai bowl better than the ones you buy!

acai bowl

Yesterday, I was scrolling through Facebook and I saw an article about Gwyneth Paltrow and her favorite superfoods shake. I was excited to read this because, well, I just am a sucker for anyone’s superfoods shake (especially someone who looks like Gwyneth). So, I clicked on the link and I was taken to an irate blogger talking about how all of the ingredients in this shake are made-up and fake and that no one could ever really make this “fantasy” shake. Boy, was I annoyed. I use almost all of these ingredients on a daily basis and I think everyone would benefit from their use!! And now, so many people think they don’t exist!

So, here’s my love-letter-to-Gwyneth-Paltow’s-smoothie. It’s my favorite superfoods non-fantasy smoothie bowl. And, if you have trouble locating any of the ingredients, just look at my recipe below and I will point you to some links, or just send me a message and I’m happy to help.

This winter my absolute favorite breakfast was my Hot Chocolate Smoothie Bowl. But since It’s finally getting spring-like here, my favorite breakfast is a cold smoothie bowl. I just love these bowls. I make so many different kinds, depending upon my mood at the time.

This acai bowl is awesome. It’s easy to make, filled with superfoods, pretty, and tastes divine!

Let this recipe test your flexibility. No, I don’t mean physically (you don’t need to do yoga or stretches while you make it…) — I mean mentally. Use my recipe as a guide, and then feel free to change it up with whatever ingredients you are feeling in the mood for this morning. Remember, it’s only food; nothing bad can happen with this bowl!

Sometimes I make these bowls out of whatever frozen fruit I have in my freezer. Other times I’m really in a chocolate or a peanut butter mood. This time, I wanted acai. Acai is really healthy (see the health benefits listed below) and it has a great tart and sweet taste. Also, now that many markets sell frozen acai packets, these smoothie bowls are a breeze to make.

acai bowl
Here are some reasons to feel great about this breakfast:

Acai is a berry that’s from the Amazon rainforest. It’s a superfood that promotes longevity. Research shows that acai can help to regenerate stem cells; this means it can help your body heal faster. Acai can also help the body absorb bad cholesterol better and it has been shown to help attack cancer cells.

Blueberries are filled with antioxidants and have been shown to help fight cancer, diabetes, heart attacks and strokes. In some circles, they are known as “longevity berries.” I used frozen blueberries but use any variety of berry that you like.

Cherries are one of the best foods to combat many types of arthritis and joint pain. Also, because cherries help improve circulation, they can be helpful for post-stroke patients. In Chinese medicine, we also believe that cherries help to maintain the body’s “essence” or life-force. I always keep a bottle of organic black cherry juice in the fridge and I often drink a few ounces before bedtime or put a little in my smoothies. I also keep bags of frozen cherries in the freezer. And when fresh cherries are in season, you can always find a big bowl in my kitchen.

Ginger is a Chinese herb (Gan Jiang) that warms the body. It’s especially good during cold weather and also during seasonal changes. So, when it’s winter or when winter is trying to turn into spring, and we (those of us on the east coast) get some of these cold, raw, damp days, ginger will make you feel better and will help boost your immune system. Old folklore shows that ginger was rubbed on scalps to stop baldness. And, in some circles, a ginger paste is still rubbed on arthritic joints to stop pain (don’t try this at home unless you are diagnosed with a cold-condition by an acupuncturist).

Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.

Chia seeds are ancient seeds that got their name from the Mayan word for “strength”. These tiny seeds have the unique ability to turn liquid into a gel-like substance when making puddings and they are great added to smoothies and shakes. They are really good for you because they are rich in omega-3 fatty acids, antioxidants and fiber.

Dates are rich in potassium, dietary fiber and tannins. Fiber is good for your gut and tannins help the body fight inflammation and infection. Dates are also rich in vitamin A and iron. The most amazing thing about dates is that they can be used to replace sugar in almost anything. I stopped using sweetened protein powders in my smoothies and now I use unsweetened ones but I add a few dates.

Maca Root is one of the superfoods I take every day. It has many healthy benefits including increasing libido, helping menopausal symptoms, relieving menstrual cramps, regulating hormones, and increasing energy.

Chaga mushrooms are a longevity superfood. I use a chaga mushroom extract powder that makes it easy to add this immune-system-boosting mushroom to my smoothies. There’s a lot of research being done on the power of chaga right now and it’s possible ability to help fight cancer. It’s also good for your intestinal system and it can help calm your nerves. (See the recipe below for where to buy this amazing ingredient.)

acai bowl
acai bowl

Acai Bowl
Print
Recipe type: smoothie bowl, breakfast
Cuisine: superfoods
Author:
Prep time:
Total time:
Serves: 1 large bowl
Here's the perfect breakfast smoothie bowl. It's so healthy, tastes delicious, is made in the blender, and it's easy to substitute whatever ingredients you have on hand.
Ingredients
  • 1 3.5 oz packet frozen acai
  • ½ cup frozen blueberries
  • ½ of a banana (mine was frozen, but it doesn't have to be)
  • 6 Tbs coconut water
  • 1 slice of fresh ginger, peeled (about ⅛-inch thick, the size of a quarter)
  • 2 Tbs hemp seeds (I like this one)
  • 1 Tbs chia seeds (these are good)
  • 1 tsp maca root powder (you can get it here)
  • ⅛ tsp chaga mushroom extract powder (you can try this one)
  • 1 Tbs raw cashews
  • 2 Tbs black cherry juice (here's one)
  • optional toppings: frozen raspberries, bee pollen, raw buckwheat groats, raw pumpkin seeds, raisins, dried cranberries, chopped walnuts, shredded coconut
Instructions
  1. Put all ingredients, except toppings, in a blender. I used my Vitamix, so it was quick; I assume it will take a bit longer in a regular blender.
  2. Pour into a bowl.
  3. Arrange the toppings on top.
  4. Enjoy and let the healing begin!

acai bowl